Yesterday's workout, the first since last Wednesday

It is mind-blowing how easy it is to let a missed workout snowball into almost a week. Yesterday I did squats, 4x4x95, ugly ones at that, and deadlifts 1x5x135, 1x2x135, 12 overhead presses with the bar only and left. I did a spin class before that. This afternoon I am taking a core class at 4pm followed by Zumba, the last time I took that core class my abs felt it for two days afterward, and my abs really need help as I just hate to do them consistently on my own and it is a place fat collects. Tomorrow, Thursday will be a technical day, with three sets of 10 reps jump squats with the bar, bench press, overhead press and hang cleans. I haven't decided what time I am going to go yet, which will determine what i do for a warmup. Friday Zumba, then Saturday morning squats and deadlifts, need to be relatively early as I am going to a baseball game in the afternoon at 2:30.

Technical day

After a sweaty round of Zumba; sometimes I think I'm really getting it, then other times like tonight it is as if I'm taking the class for the first time. Hmmph. Maybe I need to stop stressing the steps so much and enjoy the music more. In the gym, three sets ten reps each of bar jump squats. That is a heart-rate raiser! 3x5x70 struggling bench presses, 3x5x55 overhead press. Then, 3x5x70 hang cleans, 1x4x70 in the middle there. After that I was as done as they come. At home I didn't feel like cooking, but there was a chicken breast left over from yesterday, so I took most of the meat off of that and put it in the bottom of a bowl, a couple of tablespoons of leftover refried beans on that. I poured in a can of tomato soup and a half can of water, and put a slice of cheddar chipotle cheese on top and heated the whole thing up. Can you say yummy? It was so freaking good and not too terrible as far as healthiness goes either.

Great light day workout

Taking away heavy squats on Wednesdays was the best idea I've had as far as training goes. Zumba was a fun warm-up, then into the weight room for jump squats. Three sets of eight bar jump squats. Next week will be three sets of ten. Also- a man brought his college age son over to me to show him how to do a proper squat. Is that the best compliment ever or what?? I was floored and happy and trying to be cool about it. Benched 65 lbs 3sets of five. Overhead press was 3 sets of FOUR at 55 lbs. So do-over at that weight next week. Hang curls was 4 sets of five at 65 lbs, good for an increase in weight to 70 lbs next week. Wonderful, long lasting exercise high after this one. Eating protein, avoiding the vino tonight.

Next day- wow can you say soreness? It's the good kind so I went out and bought some milk, chicken breasts and an easel. I'm having an urge to start painting. I have no ida how to start, but have been slowly amassing materials, two blank canvasses, the basic colors of paint, several brushes and now a rather large standing easel in the corner of my room.

Abs, Zumba and power cleans

Is that an odd combination of training or what? I got to Zumba class at the wrong time, it was actually an abs class so I took it. Next, Zumba, which is getting a little easier although there are still songs/ dances that have me clueless. It did sweat me up and warm me up perfectly to lift. I haven't done any lifts other then squats and deadlifts for a month. As those are progressing I am adding a day in between to work presses, bench and power cleans. Unfortunately I forgot my towel which canceled bench press, overhead press was ok at 3x5x55. Hang cleans started out sloppy, due to the long neglet of the lift, but cleaned up (see what I did there?) nicely. 4x5x55. So, intro to upper body lifting went well. I was freaking ravenous afterwards. I ate a breaded chicken breast with a slice of brie melted on top, 4 oz of tilapia, a blender full of raw spinach and a shot of hot sauce, a piece of chocolate cake and large glass of organic skim milk. yeah, lots of food!

Workout of the day

Zumba fit my schedule better the Spin, so took that first. Then Squats 2x4x95, 3x3x95. Deadlifts, 1x5x135, 2x2x145. Pretty decent, not quite the reps on the 95 lb squats I was expecting possibly due to body squatting in Zumba or maybe just not ready. Deadlifts felt good. Considering penciling in two Zumba classes a week, making the weekly workouts, two lifting sessions, both heavy, two Spin classes and two Zumba. I'm also curious about the climbing for adults, really want to do it but don't want to screw up my lifts. We'll see.

Squat and deadlift goals met.

Last night I squatted 4x4x95- finally using some decent sized plates! This has been my goal since starting to lift and when I was stuck at 65 for what felt like forever it was depressing. Trying to do 3x5xweight with perfect form got me hung up on details, so I loosened up the programming a bit, allowing myself to do fewer reps when I increased weight while also paying attention to form. This allowed me to go up. As long as I take care of recovery this weight should be possible for 3x5x95 on Friday. Topped out deadlifts at 2x2x150, planning for 2 sets of three on Friday.
Tonight is Spinning, increased cardio to shed some fat. The cardio goal is four times a week and I'm flirting with the idea to learn Zumba. People love it, but I've found the classes to feel like an audition for a Broadway show, an audition that I fail miserably. Too bad there are mirrors all over the walls at the class, that is probably a big part of the problem. Also I heard a rumor that there are adult climbing wall classes, now that is interesting.

So, this week tonight Spinning, tomorrow light squats, overhead press, power cleans, Thurs off, Friday Spinning to warm-up and heavy lifting.
ETA: I just called the gym and the adult climb is at the exact time I can't go. Damn.

Update: Zumba class one is completed. It was a pretty fun if goofy way to move around and get sweaty. Definitely not as much of a workout as Spinning and nowhere close to lifting with barbells, but a good switch from the bike. It is possible that Zumba will become a better workout as I start to have a clue what is going on and can emphasize the movements more. Tonight was about trying to follow along and try not to run into anyone. I will keep going.