Back to my favorite gym and doing well

I haven't posted in way too long! In fact, it was in signing up for another site that I was reminded about my blog. But just because I haven't posted doesn't mean I haven't been hitting the gym. Gold's Gym did cancel my membership in the time-frame stated, so that ended well, and the YMCA canceled my cancellation and reinstated the membership there with no fee, So all of that is great!

Mother's Day was really nice, my sisters, mom and I and all of the kids went out to the big beach. We rented a pavilion and met friends out there too, and I even decided to put on my industrial-strength bathing suit (seriously, its like a sports bra for the whole body, and swim. Lily and I were in the water and going to swim all the way across to this wooden structure to check it out, when Lily decided to call out to her friend, Olivia, to join us. Well O is only five and still using water wings, so I put an end to that plan and moved all of us closer to the shore. i guess I'll have to save that for a day when it's only adventurous moms and no kids. Of course, the chances of us at the beach with no kids is pretty slim!

Also, the real reason I'm online at this crazy time, it that I can't sleep. I saw three roaches in the past week, so yesterday morning set off three bug bombs. One in the garage and two in the house. Obviously I got everyone out of the house, and spent the rest of the day cleaning, but now I'm worried about blasting poison all over everything and have been nervously wiping down surfaces with Clorox bleach wipes. I've throw away anything in the bathroom that I don't specifically remember taking out and putting in the car with us, so tomorrow will be a big toothpaste and whatever shopping trip.

What a pain this is! I also read online that the bug bombs are not the best way to get rid of roaches, I didn't buy them, C did, so I was using what was available. Now it looks like I need to get some caulk and figure out how to use that. This is embarrassing, but Ipatched up a couple of cracks along the inside of the cabinet that looked like possible roach entrances with duck tape.

What's been going on? New gym about to be the former gym.

After my wonderful, adrenalin-rush ski vacation, I came back and had severe post-vacation blues. Wanting to shake things up, I decided to switch gyms. Oy, what a decision. The Gold's I chose seemed ok at first, 2 power cages, plenty of weights and a dedicated weight room away from bosu-ball fools. It wasn't long before I began to think of it as the Silent Hill gym. You know, the beginning of the movie where it is solemn and deserted, and when she finally sees other humans they are non-egaging at best, menacing and creepy at worst? Yup. That is Gold's. I chatted with one of the front desk girls who did respond (in astonishment that a member was talking to her I guess) and she was sweet. There were a couple of other normal lifting guys there, but too many somber, stomping around wanna-be tap out douches.

As far as the building goes, there were two Women's bathrooms in the place and one or the other was out of order every time I went. The gym has an all-alround maintenance guy, also nice, who they put to work for everything, including plumbing. I feel for him. Tons of equipment and machines crowded together belie the fact that most are poorly maintained (see maintenance guy, responsible for Everything) which led to my going through four different cardio machines one morning at 6am. Did a staff member come over to help? Nope.

The worst part is that the weight tree is crammed in between the two power racks, so you can either twist to the side, bend to avoid the barbell in the rack and unload the plate while both bent over and twisted, or walk across the room crowded with useless machines and curl-bros to get a plact from another tree.

One month later, I was at the front desk of the YMCA asking them to cancel my cancellation, which the helpful friendly people were happy to do. Was I dumb to think that decent equipment, cute powerlifters who spot, and a friendly atmosphere were normal for gyms? Guess so.

I had the sacrum-back crushing while squatting 145 two wekes ago. Went in for the next squat session and squatted 2 x 3 x 135, 1 x 1 x 135. Not good. The one after that, this past Sunday, I squatted up to 2 x 3 x 125. My back feels better now so I'll see what happens on Wednesday. Have been doubling benchs 2 x 2 x 105, and haven't been deadlifting but will resume weds.

Good bench

First post of the year. On 12.30 I warmed-up with 5 minutes on the rower, which would have been more pleasant if a woman didn't demand that every bright fluorescent overhead light be turned on so that she could READ a magazine while on the elliptical. ahem. Bench press: 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 4 x 3 x 100! Yes, ended the year with four comfortable triples with 100 lbs, no spotter, no lift-off just me. Felt good. Overhead press 1 x 5 x 45, 3 x 5 x 65. Cable row 3 x 8 x 85, lat pulldown 4 x 8 x 85, triceps cable pulldown 1 x 5 x 40, 3 x 8 x 40. And all was well.

Then, on New Year's Eve I went to a big house party, family friends, the whole deal. Everything was fine until, while having a good conversation with a nice lady, I asked if she was her date's mom. Her face fell and I saw the happiness leave her eyes as she told me she is his girlfriend. Never in my life have I felt like such a total jerk. I'm still dwelling on it. I have to let it go, but it sucks to know that you made someone's night worse.

Back to lifting, plan, Squat 3 x 3 x 145. Shove those knees out, hard!

Warmed-up with 6 minutes on the Arc Trainer (basically an elliptical), squats: 1 x 10 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 95, 1 x 3 x 115, 1 x 3 x 130, 1 x 3 x 135, was going to do 145 there but wussed out, 1 x 1 x 145. Too hard, or maybe I just suck. I need to find someone to holler at me while I'm squatting. 5 x 3 x 140. Overhand press 2 x 5 x 45. Deadlifts, 1 x 3 x 135, 2 x 3 x 145. I was going to start deadlifting after squats to finish lower-body day, but I feel it in the lower back right now, so deads are going to have to be moved away from squat day. Good workout otherwise, I'm beat right now. Planning to break out the 1.25 plates that I lug around in the gym bag anyway, and squat 142.5 next time.

Squat 140 lbs

I took yoga this morning, for some reason at the end of class I was taken over with complete, deep exhaustion for a moment. That was unusual. I went grocery shopping anyway, and forgot the catfood that was the main reason I went to the store in the first place. Came home to a disaster and had a little breakdown. Took care of everything and had a long nap with weird restless dreams.

At five, it was time to hit the gym. Warm-up, six minutes on the Arc-trainer. Squats, 1 x 10 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 2 x 3 x 115, forst set unbelted, second with belt. 1 x 3 x 125, 1 x 3 x 135, 2 x 3 x 140, 1 x 1 x 140- lost tightness and focus, I think because people were looking at me. 1 x 3 x 140 for a total of 3 x 3 x 140 plus that extra one. 2 x 3 x 135 just cause. Home, eating pot roast. Tomorrow, bench press and dead lift, also 6am yoga.

Good squats with the real plates, and goal for next year.

I've successfully squatted 60kg, yesterday 6 sets of triples. My deadlift has not been progressing. Admittedly I don't push past back pain, it's my back and I am going to take care of it. So, as work sets are 135 for squats, 95 for bench, stuck at 165 for deads, I'm moving away from current programming and going to Squat Day, Bench Day, Dead Day, rest, repeat. I hope one day of recovery between squats and deadlifts will work and allow me to continue progression. There are two weeks before I go skiing, 10 days of that so I'm thinking twice a week workouts at the gym there will be the best I can do. The trip is all about skiing, that is why I'm going and is my priority.

So, two weeks to try out the new plan, I should be able to put ten lbs each on squat and deadlift in that time. I'm benching 100 lbs whenever I can grab a spotter, so I'll either go for 100 without a handoff and see what happens, or try 105 w spotter. Or both. Next year, goal squat 100kg for triples. Also, I'm going to make myslef more outgoing towards people who tend to blend into the background. Doing a handstand would be cool too.

Knocking on wood

So, new programming for squat progress has been going well as well as the change to high-bar. I squat twice a week, when the weight is increased by 5 pounds, the first session of the week is 3 x 3 at the new weight. On the second I do 5 sets of three. Next session, increase by another five pounds and do 3 x 3 and so on. Yesterday, 3 x 3 x 130, Sunday, 5 x 3 x 130. Weds 3 x 3 x 135, yay!! Forcing myself to take two days recovery between sessions has helped too. It is extremely hard sometimes to stay out of the weight room, but as long as this is working it is the plan.

Bench press has stalled at 95, so whenever I have a good spotter available I'll go for heavier weights. 100 Sunday (with spotter) 95 if no one is around. I've been approaching deadlifts with caution since the last back breakdown. Monday topped them out with a set of 3 at 165, then one of 2 also at 165. Sunday I'll go for 3 x 3 x 165 to see how that feels. Adjusted if its very light or something is off. Sleeping, eating and yoga in the meantime.

In just over three weeks I'll be on my skiing vacation- cannot wait. Actually its more like ski-camp. I have ten lift tickets and six lessons so, yeah. Lots of time on the slopes. I absolutely love it.

Almost forgot, on non-deadlift days I've continued to do the lat pulldowns and cable rows. Am using 100lbs after warmup sets for these. The plate jump is huge, I went from 85 last week to 100 last night, because I tried it and could. So when I get to 8 manageable reps with 100 on both I'll go heavier with this. The extra back work has made me feel more balanced and comfortable.

I've really had to try a lot of things beyond the basic Starting Strength program to progress. It may work for a woman like me, age and fitness level, with an SS coach standing there watching everything. When you are on your own, the game is completely different. I'm glad I found it to get ne started though, if I'd had to start with the New Rules of Lifting for Women, also highly recommended but so freaking complicated you need a spreadsheet for the exercises, I'd probably have given up long ago.

Getting impatient and trying out high bar squats.

Session from 11/10; I wanted to lift and couldn't bear to spend more then 5 minutes warming up, so 5 minutes on the elliptical. After watching the world powerlifting meet all weekend and seeing every lifter use high bar squats, I decided to give it a shot. Low bar has been back problems for me consistently in spite of the claim I've read that it places less stress on the lower back. Maybe that is true in general, but where I am fractured (or whatever has happened back there) the low bar position doesn't work for me. So, I grabbed the trainer who knows what he is doing, and is familiar with both the low-bar via Rippetoe and high-bar via competing, to watch me.

1 x 8 x 45, felt awkward as hell. 2 x 5 x 65, better, easier to reach depth. 1 x 5 x 95, nice, getting used to looking straight ahead. 3 x 5 x 105, super comfortable. What the hell, add 10 pounds and do three sets of one rep each to see how it goes. I did one rep at 115, it was dreamy so instead of racking the bar I did two more.

Note to self: knee sleeves and a belt are good, helpful things. On to bench, 1 x 8 x 45, 1 x 5 x 65, 1 x 4 x 85, my plan was to do 4 x 4 x 95, no lift off, but instead did 2 x 3 x 95, 1 x 2 x 95 bummed and pissed now. Took ten pounds off and did 2 x 5 x 85, 1 x 6 (with spotter, good one, no hands) 85.

Time for some pulls, lat pulldowns, 1 x 8 x 60, 1 x 8 x 70, 1 x 5 x 85, 2 x 6 x 85, varied my grip for all of these. Seated rows, 2 x 6 x 70, 1 x 8 x 70. I'm kind of surprised that doing this bro upper back stuff made my back feel better, so plan to add that in on non-deadlift days.

Today, squats 3 x 3 x 115, bench, 100 if I can find a spotter, see what happens with 95 if not. Deadlift 3 x 3 x 135. Overhead presses dependent on lower back, 65-70 lbs.

So far so good

I hopped on the ellipical for 15 mins, having switched to that from the treadmill because I can use the elliptical in my converse and not have to deal w changing shoes. Squats, in the power cage so not my preferred spot, also with the Women on Weights class giggling about one of their upcoming wedding, ugh. Anyway, 1 x 5 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 95, 3 x 3 x 105. Fine. Bench press, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 95, 1 x 4 x 95- no lift off this time, all me! Very happy about my bench presses. Deadlifts, 2 x 3 x 135. And out! Squats, increase by 5 lbs a week, bench, 3 x 4 x 95 next time, deads 3 x 3 x 135.

Moving right along! 100lb squats, 95 lb bench presses

Holding myself back is hard but no one is going to take care of me except me. Today I hopped on the elliptical for 15 minutes to warm up. Squats 1 x 8 x 45, 2 x 5 x 65( getting my body into it) 1 x 5 x 85, 1 x 5 x 95, 3 x 5 x 100. These were a little harder on my hip flexors that I would have liked, and I wasn't focused on staying tight thru my back as should have been so its good that they were light. I won't be able to always get away with that. Next time 3 x 3 x 105. Then, bench press. 1 x 8 x 45, 1 x 5 x 65, 2 x 5 x 85, 1 x 1 x 95 got James to spot me and give a liftoff and made 3 x 3 x 95! That was nice and he was great about keeping away from the bar as lectured. I felt good and decided to leave while ahead. I'll stay at 95 next time but go for 3 x 4.

Do you even lift?

Why yes I do! On the comeback trail with a belt this time and a plan, for squats at least. My progression at a given weight will be 3x3, 3x5, 5x5, increase by 5 pounds. Yes, it will take longer but I bet I'll have warning before my back crumples again and avoid months of not lifting and barely walking upright.

Last night Squats were 3 x 3 x 100. Bench press 1 x 3 x 90, 2 x 4 x 90, with a spotter who gave me a lift-off and knows to keep off the bar unless a ask for help. I've added a 2 mile treadmill walk before lifts instead of the push-ups and back extensions. Cardio, right?It was Halloween, and I wasn't into it this year like usual. Maybe Miley Cyrus' parade of costumes beforehand killed it for me, I don't know. Then I went to the gym and all my training buddies were paired off with other women and busy. Damn those paying customers and girlfriends! I guess the upside was no distractions.

Even so, it was a lonely workout until the ladies booked and I had the guys to myself, which led to being spotted by Mike. Personally trained by me, he knows the hands off rule and doesn't appear to mind me swearing at the end before thanking him. So sexual! Today I have a yoga thing from 6-8, and have to leave for that at 530, so probably won't have time for other physical stuff.

The hotness, I can't take it.

My friend talked me out of strapping myself to the back of Doyle's bus, so I am home writing this. The Danzig show was a little disappointing at first, his mike wasn't working right. I wouldn't be surprised if someone is getting fired for that right now. Also, ballads. I don't go to a metal show to hear ballads. But then- Doyle! There are no words for his built, shredded body. Stomping around, spanking that guitar. I'm probably pregnant from watching that.

Now you have a pretty good idea of the basis for my sexual fantasies for the next day or two at least. Normally I would be typing out my workouts for the next couple of days but it's late and my mind is elsewhere. I'll update tomorrow.

It kind of helped

I was in a lot of pain this morning. The kind that takes your breath away for a while. However, after my fit of weeping and a good shower, I went to work and had a decent day. Took a long nap and oh god was my back cranky after that. I went to the gym anyway and benched up to 5 x 5 x 85, fooled around on the assisted pull-up maching, did lat pulldowns and bastardized rows with the tricep pushdown bar as the actual rowing stuff was all in use. Towards the end of that, and even now, my back feels a lot better. Not normal, but not painful either. Tomorrow will be leg day, presses here I come!

8:18am, getting geared up to work, back fucked-up again

I refuse to wait around doing yoga and cardio just to have this crap happen again right away. So, I'll train like a damn bodybuilder. Maybe my new friend was meant to be a sign. On the menu for tonight, bench press, pull-up machine, lat pull-downs, dumbell shoulder press, cardio of some sort, probably spinning for the low impact. alternatively, I can take a Les Mills body whatever it's called class and use super light weights, depending on how mobile I am later.

Earlier, I flopped down on the futon and sobbed dramatically for a while. I think I'm done with that for the day, need some delicious coffee/ protein powder/ half and half and to make a bunch of $$. I have to remember to schedule a massage for next week too. Tuesday I'll do rows if I can, or use the rowing cable machine (jesus) and leg press. Weds going to the show so probably won't do anything, mabe cardio. I hope my back is better enough that I can wear high-heeled boots to the show that night.

So I met this incredibly hot young bodybuilder on Friday

using the flirt technique of squatting in the power rack next to the one he was using with his friend. He wandered over to chat a couple of times. We didn't rush off to have a December-May romance or anything but he is cool, squats to depth too. Lifting weights is good. Then, when I ran into him Saturday (what? I go to the gym a lot) he had hurt himself that day lifting also (I'm not blogging about that cuz I'm sick of my fucking lower back, and why focus on that when a tall, young, hulking hottie with blue-eyes is gazing down at me...). Could it be we were both showing off a little?

While I'm on the subject of twenty-something year-olds, this song reminds me of being heartbroken at that time of my life and driving to visit my friend in Detroit.

And, while I like listening to it again after all this time, bittersweet and all that, what I really should have been thinking was this.

Yes, I tend to do a lot of driving during relationship trauma. In fight or flight I pick flight to avoid embarrassment or potentially exhuming a situation that should be left to die.

Being a total bitch

I have to get some things out of my head and typing them seems to be the best idea. First of all, Project Runway. The final three designers are Helen, Bradon, and someone else I don't even remember because I usually get bored and turn off the tv before the end. Anyway, Helen, what the fuck?? I've read that participating on a reality show is physically taxing, but the girl looks like she was buried two weeks ago and just dug up. Zombies are in and all but please. She is what happens when the creamy-skinned brunette look goes terribly wrong.

That pale, muddy skin stretched out over her emaiciated frame, those cracked lips from which only mean things come, this must be some sort of Halloween-themed plant. I ache to spray-tan her, give her blush and pink lip-gloss and ten BBQ dinners. There are always a couple of designers on the show with questionable personal styling choices (Gretchen's red lipstick springs to mind) but this is a distracting disaster.

Dom, on the other hand, is a dead ringer for Dora the Exploer all grown up and sophisticated, as one would expect after all that exploring, no? Oh yes, that is the other finalist and I imagine will be the winner. Alexandria Von Poopy-pants was the most classical fashiony, but she is out. I liked her last gothic butterfly dress and would wear that to get married in. If I were getting married to Doyle from the Misfits, which I totally would based purely on physical attraction. Not many tall, muscle-bound, age-appropriate goth guitarists out there.

Call me!

More bitchiness! Yahoo news decided to tell me that Gina Gershon was transformed into Donatella Versace for a new film. Well, I had to check that out. Guess what? Donatella may have somewhat resembled Gina with a long blonde wig sometime in the early 70s, but not since. In fact, Donatella is a great reminder to women of all ages to quit smoking and stay out of the sun, and eat sometimes otherwise your skin may disintegrate like hers. Millions and millions of dollars can't fix that. You may as well plop a curly wig on Natalie Portman and say she is me!

Whew, I feel so much better and can now go about my day only thinking positive thoughts, mostly involving naked Doyle. Mmmmmmmm.

Learning to stand

This might be weird, but I recently discovered that I barely know how to stand. Whether its from high heels and ballet at too young an age, or just being not naturally athletic, I've spent my life standing on only parts of my feet at a time and then usually putting most of my weight on one or the other. When lifting weight, I have to concentrate on the feeling of the bottom of my feet touching the floor through the shoes.

Tonight I did 3 x 12 alternated push-ups and hyperextensions. Squats 2 x 5 x 45, 1 x 5 x 65, 1 x 5 x 95, 3 x 5 x 105, 1 x 5 x 95. overhead press 1 x 5 x 45, 1 x 5 x 55, 1 x 5 x 65, 3 x 3 x 70, 1 x 4 x 70. Came home and had a skinny steak and some baked beans w cheddar cheese mixed in. I'm thinking about also having a green juice, bought organic cucumbers, parsley and mixed greens at the store yesterday, and maybe also some sardines. I love sardines!.

Tomorrow is Wednesday, I usually take a 6am yoga class then so that is the tentative plan. Thursday 6am spinning, Friday deadlifts, I'll work on making 175 better than it was last week and do some light squats too. My favorite yoga guy will be gone Saturday and then all thru the week I think, so need to figure that out. Maybe I'll just do some light cardio on saturday and God knows I need to get back to work to make some $$.

Lifting again

The barbells just can't get rid of me. Saturday training: Warm-up, alternated 3 sets of 12 reps, push-ups and hyperextensions. Squat, 1 x 5 x 45, 1 x 5 x 65, 1 x 5 x 85, 3 x 5 x 95. Trying to come up in one solid motion without the little good-morning pop at the end. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, 1 x 3 x 165, 2 x 2 x 175, got a little sloppy with these. 2 x 3 x 145, 1 x 4 x 135. And done. Sunday and monday recover from lifting, it's Sunday, I might go in and do some rowing today, depends on work and how busy it is. I have a lot of catching up to do for last week when I basically only worked half-time. Monday, yoga or Spinning, Tuesday: Squats 3 x 5 x 105, OVP 3 x 5 x 67.5 because I failed at 70 last week, having skipped the 67.5 part of progressing and went ahead and finished the sets with 65 again.

Eating: basically whatever I want, including a big green juice. Recipe: fill blender with raw spinach, handful of parsley or cliantro, 1/3 or 1/2 of peeled seeded cucumber, filtered cold water, shot of hot sauce. Blend to the high heavens and enjoy. I also like a daily small pot of coffee with scoop of chocolate protein powder and ounce or three of half and half. Delish! Not eating atfer 7 but cheated yesterday with vanilla greek yogurt, 1/2 scoop choc protein powder and 10 or so chocolate chips. Yum.

Good thing I took it 'easy'

That light training session on Monday resulted in killer doms, esp in the quads. I took yoga this morning, may do something this evening too. My sick dog took up a lot of time Monday night thru today, but he seems back to his normal self. Barking up a storm! Coffee w a scoop of protein powder and liberal shot of half/half is my breakfast of choice. Enjoying that, then its time to work!

Back at it!

After a two-week enforced break due to being overly enthusiastic during my squat series, as well as getting an big open blister rope climbing, I'm back! New rule of lifting for me, take two days to recover before lifting no matter how awesome I feel. Its not worth it to need weeks to stand up straight again. With that said, I made myself chill today. Warm-up, hyperextensions 3 x 10, push-ups 3 x 10. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 3 x 5 x 95. Clean and press, 1 x 5 x 45, 2 x 3 x 55, 3 x 3 x 65. Overhead squats, 3 x 3 x 45. Doesn't look like much but I was sweating like crazy after that.

I did yoga this morning too, have been doing that and spinneng during my time on injured reserve. While watching a documentary about ballet dancers, "Ballerina" yesterday, it was gratifying to see one of the principal dancers come back after hurtung her foot, trying to dance on it again too soon (!) screwing it up even worse, and gradually getting back and surpassing her former skill. So, Tuesday and Weds to recover, I'll take at least one yoga class, Spin, and probably hang out with my niece. She's seven, so everything is a workout, esp since I hate to sit and watch media when we are spending time together.

Massage! My yoga instructor sent out an invitation to buy massages at a good price, and I went for it. Oh my god what a wonderful difference it made. I made a leap of faith and bought a pack of four, so I have three more to go that are pre-paid. Overhead work, here I come, I'll have him pummel my shoulders back into place every two weeks. It would be great to get some work done on my hip flexors too, but that is so close to private areas and I don't want anything to get weird. That was the only area after the first massage that felt neglected, but I understand. I'll see how they feel after a couple weeks of lifting and if my hips are bothering me I'll ask him about it. Also, that rope climbing was hard as hell. I can't wait to do it again next month! It's a once-a-month thing outside climbing ropes hanging from a huge tree. Fun!

Back to basics aka squats

My split was going well, deadlift 195 lbs, bench back to 95 for reps when life derailed my week. So I'm resetting with a squat cycle, going to dial back to 3 x 5 x 95 and work my way up to 3 x 5 x 150. I think two months for that barring any unforseen events, then I'll go back to the squat, bench, deadlift and accessory split aiming for 225 lb deadlift, 115 lb bench for the rest of the Summer. Two months pure squats strength, two months strength/ physique. I still update workouts on Fitocracy, link at the right.