Herbs are stronger than they appear!

In an attempt to control my raging hormones naturally, I turned to the supplement aisle and picked up a bottle of Black Cohosh. After reading about the effect it was supposed to have as well as the potential side effects, I thought I was prepared and started taking one capsule in the morning. At first, nothing much happened. My period started two days are beginning to take the Black Cohosh, and it was mild, no cramping or terrible hemmoraging. This is great, I thought. Here is the thing, Black Cohosh acts like a muscle relaxer on me, one that builds up gradually in my body.

By the fourth day I felt like I was on a continuous mild drunk and would slide off into sleep with little warning. While trying to do basic household chores I banged my knee into the dryer door, hard. After grabbing a frozen bag or peas out of the freezer, instead of hopping to the couch to place it, I slid down to the floor in the dining room. By now it was clear that this was not the supplement for me.

It acted like Xanax on my body. How could I go to the gym when I could barely lift my arms? Today was the first day of five that I have not taken it, and with the help of one nap I'm doing okay. Back to the drawing board I guess. My sister suggested taking half of the capsule. For now the plan is to let it dissipate from my body so I can get back to normal, see what happens with the next few days of this period, and maybe try again with hald the dosage in three weeks.

Refridgerator mysteries

Our fridge is probably as old as I am. That's middle-aged for a person, and very damn old for an appliance! The man and I have been discussing replacing it recently, its not too easy as the new one will have to fit into an oddly-sized corner of the kitchen. Anyway, it is 'normal' for it to make loud groaning noises, but now, since we have been planning to get rid of it, all of a sudden it is working much better than ever before. At one time I bought bags of ice to stick in there to keep things cold, stopped when we were going through the deep freeze this winter and didn't bother to start up again- but the fridge is now making the food much colder than ever before. I bit into a strawberry an hour ago and got the tooth-freeze pain. Very strange.

This month has been a bust for working out. My woman-time came and almost killed me from extreme blood-loss. You can't just hop back in the gym after that stops, one must wait a few days to get the volume of it up to normal in the body first. I'll go in and see how squats go tonight.

Just squats

Monday began as a total stressfest, so instead of my happily planned day off I dealt with various bullcrap and had to put off the gym until late in the afternoon. Usual warm-up, 6 minutes Arc Trainer, squats 1 x 10 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 135, 3 x 3 x 140, the last one in each of the last two sets were wobbly, knees caving in a bit, some good-morning, 1 x 2 x 135 (my log here says, "WHAT?" "do over", 1 x 3 x 135, 2 x 5 x 115, nice and easy. Did yoga to stretch including a surprisingly easy backbend, this was the first time I can recall being relaxed in a backebnd position. I could have stayed there all day!

There was not enough food in the house but I didn't feel like going to the store, had a chicken thigh abd salad, 2 glasses of milk for dinner which is probably why I'm up at 11:30, stomach growling. Making coffee, mix in 2 scoops of protein shake and half and half. Grow muscles, grow!

Deadlifts and the deal of the day!

Since I haven't lifted yet, I'll start with the deal: all Bug Guard products are on sale now, just in time before mosquitoes start chowing down on all of us. Avon Bug Guard products on sale This is the one I'm getting, the jumbo size to keep on the front porch. I think the wipes will be good to have on hand in my purse too.

In happy somewhat lifting-related news, I stopped traffic today while walking the dog. A nice man decided that I should have the right of way despite the stop sign right in front of me and the cars behind him. So, confusing all the other cars, I got the cross the street with my little dog without waiting at all and a minimum of embarrassment, because I mostly thought it was funny. Yay weightlifting for lifting my butt!

For some reason I cannot wait to get in the gym this evening to dead lift. Will update on volume dead lift day as soon as its finished. The standing presses I did and sucked at yesterday left me with an interesting case of upper back and shoulders DOMS, which probably means I should be doing them more often. Bench presses are ore fun though, but I bet strengthening that part of my back will help both my bench and dead.

Update: well that pretty much sucked. I had to use a power cage rather than the fixed squat rack, I don't card for that clear of a view in the mirror while lifting but its not such a big deal. Warmed up with 6 minutes on the Arc Trainer, then quick 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 125, 1 x 3 x 135, 1 x 3 x 140. 140 is the most I've squatted since the most recent back tweak, so I was pleased with these. On to dead lifts, which were the main lift I was training, 1 x 3 x 135, 1 x 3 x 155, 1 x 5 x 155, planned to do 2 x 5 x 175, no way. 2 x 2 x 175, tried a double underhand grip I saw a girl dead lifting on youtube using, that did not work at all, dropped 20 pounds down, 1 x 3 x 155, 1 x 5 x 155, and stopped lifting, dejected. Going for the 2 x 5 x 175 next time for dead lifts. Taking Thursday and Friday off from the gym, Saturday 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 125, 1 x 3 x 135, 3 x 3 x 140.

So far so good with Avon

My first kit came with a product called Anew Clinical Absolute Even on sale for $7.99, which is a spot correction hand cream with broad spectrum SPF 15. Since I don't have spots on my hands, but do have them on the sides of my face, and I happened to be out of face cream at the time, I broke the rules and smoothed it on my face and neck. The cream is very rich out of the tube, and stays in the sense that when you are taking a shower you can feel that you are washing a lotion off. But, the remakkable part of it is, it is working. I have been using it consistently for about a week, and my age spot freckles on the side of my face are fading. Cool, right? Now I just need some customers besides myself.

Workouts are going well, I don't recall if I posted Fridays so here it is. 5/23, am workout. I started with my usual warmup, 6 inutes on the Arc Trainer. Bench press, 1 x 10 x 45, (all of these are paused bench presses) 1 x 5 x 65, 1 x 3 x 95, 2 x 2 x 100, then I got a spotter. I think it was Mike, I forgot to write that in the notebook. With him I did 1 x 2 x 100, then with a lift-off 1 x 3 x 100, 1 x 2 x 100, reps only count when he does not help at all.

On to deadlift, 2 x 3 x 135, 1 x 3 x 155, 1 x 2 x 175, 1 x 2 x 185, 2 x 1 x 195, 1 x 2 x 185. My next deadlift session, which is tomorrow, will be a heavier volume, lighter weight day. 1 x 3 x 135, 1 x 3 x 155, 1 x 3 x 175, 1 x 5 x 175 is the plan.

Monday, 5/26 around 11am. Warm-up 6 minutes on the Arc Trainer, then squats. 1x10xair, 1x8x45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 3 x 3 x 135, 3 x 4 x 135. None of these were hard, back was good, ready to go heavier with squats.

Today, 5/27, morning. Warmup, 6 min Arc Trainer. Bench Press 1 x 8 x 45, (all paused)1 x 5 x 65, 1 x 3 x 95, 1 x 3 x 100 touch and go, went and got Eddie to spot me, 2 x 3 x 100. Nice! Better than last time. Eddie had to go train someone, so dropped weight down to 95 lbs. 3 x 5 x 95 touch and go, 1 x 8 x 85 touch and go. Standing press, it has been forever since I did these, 1 x 5 x 45, 1 x 3 x 65, 2 x 5 x 65, 1 x 4 x 65, 1 x 3 x 65. I did my usual yoga at the end, shoulder stand to plow, back-bend, forward fold and out.

Yay, I got my avon kit!

It came with a hilariously flirty UPS man. The dog was frothing at the mouth, growling and jumping for a piece of him, as he does when a stranger or the mailman comes to the door, so I ran out to apologize for the Killer Yorkie. The UPS guy leered at me, handed me the surprisingly heavy box and said, "No problem baby."

The kit has two full-size products, an age-spot eraser with SPF in it and a Skin-so-soft lotion. I'm not sure where I stand on the scent of the Skin-so-soft. There isn't anything wrong with it perse, its just so, traditional. I've used the age-spot eraser on the sides of my face where I have some big freckles twice, last night and today. No change yet, which would be great but weird if it worked that fast anyway. The feel, scent and packaging of the product, from the Anew line, are all good and comparable to department store skin care.

Since I also worked yesterday, wanted to work out and go to my mom's house to drop off the brochures, I had a time-crunch to deal with and decided to just squat. I warmed up with the usual six minutes on the Arc-trainer, then squats: 1 x 10 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 3 x 5 x 125, 3 x 3 x 130. I'm happy with that. Knowing there would be nothing going on with work today, I slept in and went to the gym for the rest of the training. Warm-up, five hard minutes on the arc-trainer, one minute cool-down. Bench press, all paused: 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 3 x 2 x 100, 1 x 3 x 100. PR for paused bench presses! Mike spotted me and helped with a lift-off for the last 3 sets. I lifted to failure, didn't count the assisted lifts.

Deads next, 2 x 3 x 135, 1 x 3 x 155, 1 x 2 x 175, 1 x 2 x 185, 2 x 1 x 195- these were freakin hard to keep form on, 1 x 2 x 185. Came home, showered and walked the dog, drank a glass of buttermilk and had a tin of sardines, later had a salmon mayo sandwich. Now I am ready for a nap- but no worries about short gym hours for the holiday weekend. On Monday they will be open 7am to 6pm, so I should be able to get a squat session in then.

Shop my AVON store!

Shop my AVON store!: Here's a sneak peak at some of the latest products available at Avon. Be sure to click

Life happens and change of plans

The opportunity to go out with some good friends who I haven't seen in quite a while came up for Friday evening, so I wanted to go. Since regular life stuff is so time-consuming anyway, this required juggling and I was going to skip training on Friday because I really didn't have time to do it properly and meet my friends as planned. 5:30 rolled around and I wavered, but my body was dying to go lift weights, so I decided to chop deadlifts off and do them today. Went in, warmed up on the Arc Trainer 6 min, intense, squats, 1 x 10 x air, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 3 x 5 x 125. Fine, maintenance squats, quick. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 90, 1 x 4 x 90, 3 x 3 x 95 all paused (let me tell you, waiting for that one second before pressing up makes the press alot more challenging, then 1 x 3 x 95 touch and go. Stretched and came home.

So, I was a half-hour late, not too terribly bad.

Thinking about Avon

I'm considering becoming an Avon representative. I need to do more research, ideally I would be an affiliate with a site so people could simply order from 'my' site, pay with their credit cards and the items are shipped to them without my hands on anything. Years ago I tried selling Avon and it was a disaster. Dealing with inventory and collecting checks and cash from people, so if that is involved I am not interested. So, that is on my mind. On a completely unrelated note, I am also toying with the idea of starting to take power yoga/ flow classes. these are different (as in, harder) than the yoga I love, but the challenge is interesting. The class hours are a little funky though, to make it today I'd have to be done working at 3, the class is at 4, and as it is a sweatier yoga than usual I also have to shower afterward and possibly redo hair, makeup, everything if I want to go or do anything afterward. Undecided about that.

Sleep was intermittant last night, everyone was in the bed with me. It's sweet that they want to cuddle, and I treasure the time, but damn I could use a nap right now- 9am.

Tomorrow gym session: squat 3x5x125, back dependant, keeping in mind the dead lift goal is coming up, bench, paused again, 90 pounds, more reps than last time (see notebook). Deadlifts, work up to heavy singles, 185 top out unless they feel really light, then 3 x 3 x 155. It would be most convenient if this is a morning workout as I have plans Friday night, have to work Friday and Saturday too.

I almost forgot the most important thing that happened lately. Like a lot of women I know, I spend a lot of money on different make up and skin care products, trying to improve my appearance. I even went to Sally's Beauty Supply and bought a bunch of false eyelashes, glue, glue remover, the whole bit, to make my eyes look prettier. After watching several Youtube how-to videos, I tried, and tried to put them on. Finally, I got to the point where one would look good, and the other would droop at the outer corner. This made me look like a glamorour s stroke victim. That isn't where I wanted to go with that, so I realized that my poor vision might be affecting the outcome of the false eyelashes and about three weeks after the realization, I actually remembered to buy a magnifying mirror while at the store.

Holy cannoli what a difference! I can see my eyelashes, the line where eyeliner should go, eyebrows up close, everything. My lashes are so thick and long, I don't even need the fake eyelashes, just a couple of coats of mascara. I can't stop looking at myself in mirrors in astonishment- who is that woman? All along it was because I can't see well that my makeup looked, just not good. So, yeah, my next purchase will be one that lights up! In other news, it turns out I am accepted as a Mom Ambassador. That is cool.

Decent deadlifts today

Work was pretty slow, and the day was strange in general. Both one of the cats and the dog got sick, so cleaning up pet vomit was the name of the game today. I'm glad neither one was on my lap at the time. My sister came over and moped around until I told her I was going to the gym. On top of it all, my gym outfit of black trainer capris and white knee socks for dead lifts loked very weird. The session, however, was decent. While I am concentrating on deads I am maintaining on the other main lifts. Today squats were 1 x 10 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 3 x 125. I've started praticing paused bench presses, sheesh- hard, but necessary in case I ever want to do a meet. Bench press was 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 3 x 3 x 90, then I got a guy standing nearby with his friends to give me the "Press" command after a second, and got 1 x 5 x 90. So, good, all paused presses.

On to deadliest. My plan was to ramp up to 3 x 3 x 175. Instead i got 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 1 x 3 x 175, 4 x 2 x 175. I couldn't seem to hold it together for the triples, and the bar kept sliding way diagonal across the floor, so I don't know if the floor is crooked or the bar was bent. It was awkward, but I feel like it was a decent session.

Also, a friend of mine is very excited about belonging to the Mom Ambassador site, where she gets samples of products and invites my sisters and myself over with the kids to try them out. I thought it would be fun to join too, and signed up last night. Well, after taking a long survey and giving a lot of information, the site still hasn't gotten back to me. I didn't even get some kind of verification email. Nothing. Pretty disappointing.

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.