Went to bed early Friday night, which resulted in lying there at 6 am thinking about how much I had to do today. So, I got up and got started. Gym session was squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 3 x 5 x 125 finally! I might not have been as deep as need be here, need a do-over with confidence. Then back-off sets 3 x 5 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85 not a good sign, 1 x 5 x 85 strangely tough for this weight, 1 x 2 x 95 my notes here say WTF, 1 x 3 x 95, 1 x 1 x 95, 1 x 5 x 85 and it was time for yoga.

An hour and a half later, back to benching 3 x 5 x 85. Stupid bench press! Deads 2 x 3 x 135, 1 x 3 x 155, 1 x 2 x 165, 1 x 1 x 165, 1 x 3 x 155 and done.

Tight left shoulder

I'm not sure what I did but my left shoulder and neck don't want to turn and twist like normal, which makes driving challenging amoung other things. I took yoga yesterday morning and today but so far its the same. I hope it feels better tonight so I can lift, today would be an Oly-style training day with a lot of overhead work. If I have to put it off it kind of screws up the weekend lifting schedule, but when it hurts to shrug thats probably a sign. Dammit.

Forgot to log this, well it is logged on Fitocracy so I could toggle between the sites or just wing it. My shoulder and upper back mobility were okay so I decided to go for an abbreviated lifting session. Warmed up w 12 air squats, 1 x 10 x 45 back squats, then 3 rounds of 3 x 8 x 45 front squats, 3 x 10 push-ups, 3 x 8 x 45 overhead presses. Power cleans 2 x 5 x 45, 1 x 5 x 65, clean and press 1 x 1 x 75, 5 x 1 x 70, 1 x 5 x 65. Back to power cleans 5 x 3 x 75. Overhead squats 5 x 5 x 45. Walked on the treadmill for 2 miles, working slowly up to this repetitive cardio again to avoid shinsplints this time.

Tomorrow squats 3 x 5 x 125, just going to grind them out, haven't decided whether to rep bench press at 95 going for 3 x 5 x 95, or lift heavier at lower reps. I'll play that by ear depending on how it goes. Then deadlifts 2 x 3 x 165 as I had to single out at 175 last time and could tell my form wasn't good. Just need to be aggro and strong. Walk another two miles.

Squat, bench, deadlift

Plan for tonight is squat 3 x 5 x 125, bench 100lbs up from 95 last week, see how that goes, deadlift warm-up at 135, singles up to a failure or form breakdown. Will report back after.

Okay, I started with bench press, 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 5 x 2 x 100, 1 x 2 x 95. No spotter. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 5 x 3 x 125. Not exactly the plan, right knee a little twingy, focused on shoving them out and not letting them track forward.Deadlifts 1 x 3 x 135, 1 x 1 x 155, 3 x 1 x 175 back felt rounded on the first and third of these. 1 x 2 x 155, 2 x 3 x 155, when I switched to mixed grip on the last two sets of these the lifts were a breeze.

Dog barking in one ear, cat meowing in the other.

Good thing I spent the morning at the gym and am too loose to feel annoyed. Started with yoga, 1.5 hours. Then lifts. Lifting after yoga makes it a tough warm-up but I managed. Warmed up with air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, 10 push-ups, front squats, 1 x 8 x 45, push-ups 10, front squats 1 x 5 x 65, Power cleans 1 x 5 x 45, clean and press 1 x 5 x 45, clean, front squat press 1 x 5 x 45. Power clean 1 x 3 x 65, clean and press 1 x 3 x 65, clean front squat and press 1 x 3 x 65, 1 x 1 x 70, 3 x 1 x 75.

Overhead squat 1 x 5 x 45, power snatch 1 x 5 x 45, snatch 1 x 5 x 45, overhead squat 1 x 3 x 55, power snatch 1 x 3 x 55, snatch 1 x 3 x 55. My snatch is in slow motion. Overhead squat 2 x 3 x 65, 2 x 3 x 75, 1 x 3 x 70, 3 x 5 x 65. Clean and press 3 x 3 x 65 and I was so done.

Driving on the way home I felt all the exercise endorphins floating around my head, it was great. If anyone had asked a question at that time the answer would have been yes regardless. That is fading away with my various animals being annoying and the fact that my "Lift More Suck Less" bumper sticker came all folded and mesed up and may need to be returned. I contacted Cafepress and requested they just send a new one, will see how that goes.

Perspective

This morning the regular internal battle of why I should or shouldn't get up for yoga happened, and somehow I got up and went. About halfway thru class Beth, a woman I took Spinning classes with for at least a year during my cardiobunny days came in. She has been fighting cancer for the past year, her hair is gone and she is nowhere near the shape she was in back then, but she made it to class even though she was late. Late would have been on the top of my list not to go.

So, yeah, my piddly problems of a bloated tummy and wanting to sleep in til 8 are damn trivial. We talked, she is doing well and done with traveling for chemo treatments. I don't know anything about cancer, I guess after chemo they give the body a break for a while to get back to health and then test or scan you again. I hope its gone.

Fat and hormonal

describes how I have been feeling this week. I've retained every drop of water ingested and haven't worked out since Monday. So, this week so far was: Monday yoga, lifting at night, Weds am yoga class, and that is it. I got dressed to work out last night but was too fat to go. Too fat to go to the gym! Clearly an attitude adjustment is needed. So, I'm on the second big cup of green tea today hoping that will stimulate some release of pee, and prepard to wear a big t-shirt to the gym in case it doesn't. Seriously, bigger women go to the gym consistently and are just fine, I need to get my head out of my ass and just go.

All-righty then. Also, I miss deadlifts and am going to add the powerlifts in to alternate with the Oly stuff which is both fun and dreadful. It's been a while since I put power stuff on hold, so tonight will be about starting over on squats, 3 x 5 x 120, seeing if I can bench 95 lbs well as there probably won't be a good spotter around, and deadlifts warming up at 135 and moving up 1 rep 10 pounds added each time until a miss. Friday morning will be yoga early, Saturday lift Oly day. Back on track yet again!

Why do I get all angtsy about hitting the gym when it always turns out to be the best part of the day? Who knows. The squat racks were taken when I got there, so started with bench. 1x10 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 3 x 95. Felt strong and good. Also, Leslie showed up and did here first bench presses ever with the bar. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 5 x 120, strong and good. Leslie also squatted with the bar, we are working on getting her down to a good paralell before adding weight to it. Deads 5 x 3 x 135, hyperextensions 2 x 10. I decided to rep deadlifts out like that as I needed to get used to the proper back position again, the weight was good and easy. I am so stoked that the time off doing Oly stuff hasn't resulted in my becoming weaker, in fact it has helped with some missing links.

My snatch needs work.

I made it to yoga on Monday morning! Being able to move my arms and legs around is addicting I tell you. Then, at 7:30pm, I lifted. Warmed up with 12 air squats, 1 x 10 x 45, 10 push-ups, 1 x 8 x 45 front squats, 10 more push-ups, 1 x 8 x 45 front squats, clean and front squat 1 x 5 x 55, 3 x 5 x 65. Then, clean squat and press 3 x 3 x 65.

Snatch stuff, power snatch 2 x 3 x 45, full snatch 1 x 3 x 45. Overhead squat 1 x 3 x 55, 3 x 3 x 65, one more set of clean and press 1 x 3 x 65. Back squats 1 x5 x 95, 3 x 5 x 115. And done.

All better and lifting again.

I took the long yoga class today, as I feel such releif from tight muscles as long as I keep up the yoga classes. Seriously, parts of the class are incredibly uncomfortable but it is worth it to be effortlessly flexible for the rest of the time. I may as well take them, the gym membership includes them so I'm paying whether they are taken or not. After that, I lifted. Yes, it would be ideal to do those things the other way around but I am not getting up at 6am to do that.
Warm-up with 12 air squats, 1 x 10 x 45 back squat, 1 x 8 x 45 front squat, 10 push-ups, 1 x 8 x 45 front squats, 10 push-ups, 1 x 5 x 55 front squats, 10 push-ups, 1 x 5 x 65 front squats, 1 x 5 x 70 front squats.

Overhead squats, 2 x 8 x 45, 1 x 5 x 55, 3 x 5 x 65, 1 x 2 x 70 interspersed with overhead press 2 x 5 x 45. Power cleans, 2 x 5 x 45, 1 x 3 x 55, clean and press 1 x 3 x 65, 5 x 1 x 75, power cleans 5 x 3 x 75. Back squats 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 120, 1 x 4 x 120, 1 x 4 x 115 and done. Home, ate lunch and looking forward to an afternoon nap.

Walking like the Little Mermaid

In the original (REAL) story, when the little mermaid got the legs she wanted so desperately each step she took was like walking on broken glass. My run on tuesday resulted in damn painful walking too. So, I took yoga yesterday and this morning and should be lifting weights tomorrow night.


He fixed his coal-black eyes upon her so earnestly that she cast down her own, and then became aware that her fish’s tail was gone, and that she had as pretty a pair of white legs and tiny feet as any little maiden could have; but she had no clothes, so she wrapped herself in her long, thick hair. The prince asked her who she was, and where she came from, and she looked at him mildly and sorrowfully with her deep blue eyes; but she could not speak. Every step she took was as the witch had said it would be, she felt as if treading upon the points of needles or sharp knives; but she bore it willingly, and stepped as lightly by the prince’s side as a soap-bubble, so that he and all who saw her wondered at her graceful-swaying movements.

Treadmill

I could not get to the gym soon enough tonight, was just moody as hell and it was a long, unproductive day. Also, can you say DOMS of doom? Holy crap I was stiff and hurt everywhere. I hit the treadmill, did three miles of intervals, 2 minutes of walking at 3.5 and three minutes of running at 5.0. Getting used to running again is, well not too sure what word to out on it. It will be more fun when I do faster intervals, for now I'm getting my body accustomed to moving this way, don't want to screw up my knees before I even get a good start. I'll continue on for another week with the slow intervals, then move to faster ones, then work on increasing the incline, then move to outdoor runs until I can run 4 miles in a row. Oh yeah! The plan for tomorrow is am yoga and pm lifting, pretty much the same lifts as Monday but more clean and presses. Thursday yoga and pedicure (can't wait!) and Friday off.

Ahh, my poor neglected blog!

I still love you! Since stalling on powerlifts a couple of weeks ago I've been doing different things, including yoga which has been great for my mobility. I hate stretching and therefore only do it when peer pressure and a leader is involved. Unfortunately, that means something else I have to schedule around, and the gym is in transition moving classes, so it has resulted in a shortened session for nothing last week. That was a bummer and so the workout isn't recorded here, although I did update it on Fitocracy. Gotta get those points, right?

Monday night trasining: Air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, push-ups 1 x 10, front squats 1 x 8 x 45, push-ups 1 x 10, front squats 1 x 8 x 55, push-ups, 1 x 12, front squats 1 x 8 x 65, push-ups 1 x 12. Water! Overhead squats, 1 x 5 x 45, overhead press 1 x 5 x 45, OHS 1 x 5 x 55, OHP 1 x 5 x 55, OVS 1 x 4 x 65 doh! No press at 65#. Overhead squats 2 x 5 x 65. These need work. Frankly, I was dragging ass and did not want to lift last night, was seriously considering just doing cardio on the treadmill but it had been since last week that I lifted and I don't want to lost any muscle so I made myself go in.
Power cleans, 2 x 5 x 45, 1 x 3 x 55, Clean and press 1 x 3 x 65, 1 x 1 x 75 fail. Back to power cleans 5 x 3 x 75#. Back squats, 1 x 5 x 95, 2 x 5 x 115, 5 x 3 x 120. The 120# squats were going to be five reps, but that made me dread them, so I switched, planning on 3 x 3. The three rep sets made me happy so I did five sets of those instead.
Home, had shrimp and 2 mini Hershey bars, 2 glasses of wine for dinner. Today I woke up ravenous- the way you see your pets eat when feeding them first thing in the morning. I had 2 packets of instant oatmeal w/ peanut butter and a can of 'light' chicken soup which sucked, but like I said, I was ready to eat my own leg. Probably PMS induced as I've been very sentimental lately and my tits hurt.
So, today I may hit the treadmill for intervals later after work drives me bonkers, Weds lift again, this time do 2 sets of clean and press at 65#, stay at other weights. Weds morning yoga too, and Thursday am yoga. Then thursday I need to get a pedicure- hope some pay is depositied by then!

Sick

At the gym last night I noticed my throat was feeling scratchy. I went to sleep at 9pm after dinner of a chicken leg and lots of orange juice, woke up sick. I'm supposed to do Oly lifts today and have my friend's art event to go to tomorrow night, so hanging out in bed wondering what will be the best to do in order to accomplish my goals. Going back to sleep is the most inviting option right now.

Back in the gym, taking it lightly

i decided to take a break from the heavy powerlifts for a week or so to give myself a chance to miss it and for variety. Today, I warmed up with 12 air squats, 10 back squats with the bar only, then did 3 x 10 push-ups, 3 x 5 x 45 front squats. Continued with front squats 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 75, these were tough. Then, overhead squats, 3 x 5 x 45, overhead press 3 x 5 x 45, overhead squat, 1 x 5 x 55, 1 x 1 x 65, fail, 1 x 5 x 65 did it.Overhead press 1 x 5 x 55, did not press out 65 as the plan was to clean and press that next.

Power cleans, 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 1 x 3 x 70, 1 x 1 x 75 messy fail, back to power cleans 5 x 3 x 75 nice, felt strong. Back squats 1 x 5 x 95, 5 x 5 x 115.
Tomorrow will do cardio on the treadmill, easy jog and then Coralette's class. Thursday, increase reps on front squats to eight, keep weight at 45, 55, 65. Do two sets each of overhead squats at 45,55,65. Try to clean and press 75 three times again, if that doesn't happen power clean it out. Back squats, 1 x 5 x 95, 1 x 5 x 115, 2 x 5 x 120, 2 x 5 x 115. Friday off, Saturday cardio.

Storm?

The whole weekend was derailed by Issac, and the actual storm that affected me so far has just been a little rain. Tomorrow, will be back in the gym for a light day. Front squats, overhead squats, clean and press, push-ups, all that goos stuff. I'm also bring running in for cardio in addition to Spinning, basically because I've become bored with Spinning again. There is also a lot of incidental stuff that needs to be done this week, oil change, returning items including the ONE wrist band that came in the package from Sports Authority which is the stupidest thing ever. Eyebrows need a touch-up too. Also, I cannot forget to get a strapless bra to wear with the awesome dress for Friday night's event. Need to give the cute little doggie his flea meds for the month. All of these thingas are in completely different directions from one another. At least my hair is done- no moe gray roots!

In other news, it's period time again!

Stalled lifts

Yep, I've been here too long. Stuck. Now there are options, look up programming and change, maybe to Texas Method, take a week off, deload and start again, visit a coach for form tips (this one is expenisive), keep plugging along and see what happens, change the time I train.
Trying to break though the plateau in benching, I benched first. 10 push-ups, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 5 x 3 x 95, 1 x 2 x 95. Still stuck. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, skipped the 125# as an experiemnt, 2 x 2 x 135, 3 x 1 x 135, 2 x 5 x 135- very assisted by a spotter. Stuck here too, not getting stronger, don't know what the fuck. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, 1 x 1 x 175, 1 x 1 x 185, failed the first and thrid attempt at 185, 1 x 1 x 175, 1 x 5 x 145 grueling at the end. Back extensions 1 x 8 and 1 x 12. So, I'm bummed out by this.

Best thing I learned this Summer: mosquito repellant

Got this idea from my neighbor who researched mosquito repellents, looking for something natural that won't cause cancer and still be effective. Catnip! I got an empty spray bottle, jar of organic dried catnip from the pet department at wal-Mart, and a big bottle of rubbing alcohol. Add a bunch of catnip and alcohol to the spray bottle, let it sit overnight, and voila, mosquito repellent that is super-cheap, has no scent after the alcohol dries, is comfortable to wear in the heat, and safe. This has been my best, least mosquito-bitten summer yet. If it is a super-mosquito infested area, some Repel (lemongrss oil) on the feet might be necessary too.

Do-over heavy day

Didn't make the planned lifts last time for going for it again. Squats 3 x 5 x 135, bench 3 x 5 x 95, deads 2 x 3 x 175. Gym doesn't open until 1 on Sundays, which I HATE, its such a weird inconvienet time to open on the weekend. I did not go out late last night so should be fine. However- I'm fat and sick of it. Seriously considering doing two meals a day as protein shake (one scoop whey powder, coffee in the am, almond milk at lunch) plus green veggie shake (seperately), one regular meal at dinner-time. Love the muscle underneath, hate the belly fat/ thick midsection.

Not sure what I think about this one. Lifts did not go as planned, my brain needs an adjustment. Maybe its just PMS, anyway, I started with 2 x 12 x air squats b/c felt stiff today. 1 x 10 x 45, 1 x 8 x back extensions, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 5 x 125, 1 x 3 x 135, ruh-roh, 1 x 4 x 135, 8 back extensions- my nemesis came in! 1 x 5 x 135, 1 x 3 x 135. Got the reps, need to get 5 in a row consistently. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 1 x 95 what the hell? 3 x 3 x 95 oh whatever. 1 x 12 x 75 (amrap).
Broke it down with deads. 1 x 3 x 135, 2 x 3 x 155, lost grip on the third one of both sets, needed to mix. 5 x 1 x 175, 1 x 1 x 155, 1 x 3 x 155 so there! 1 x 3 x 135. 15 back extensions and glad to leave.

Too much good time!

Went out for happy Hour with a good friend yesterday, which turned into a comedy show, literally, when we won tickets to D L Hughley for that night. His opening guys were hilarious, but he took so long to come out that we got bored and left. You just can't keep 40 y/o ladies waiting around like that, we have things to do! Important things, like visiting our cute sexy friend who works at a club downtown, if you saw my 100 lb bench press video he is the one who recorded it and saved me from the failed rep at the end. As a result of the late night, I decided not to train today; bad girl, I know. It has been raining all day, I'm doing laundry and preparing for another social outing later today.

Light day

Warm-up was 12 air squats, 1 x 10 x 45 back squats, front squats 3 x 8 x 45, push-ups 3 x 10. Overhead squat 2 x 5 x 45, 3 x 5 x 55, overhead press 2 x 5 x 45, 3 x 5 x 55. Power cleans 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 1 x 3 x 70, 2 x 1 x 75, failed on the second rep both sets, power clean 2 x 1 x 75. Back squats 1 x 5 x 95, 5 x 5 x 115, back extensions 3 x 12. This session felt pretty hard and draggy, maybe due to low carbs today? Tomorrow off, looking for a good aggresive heavy day Saturday.

Bench, Squat, Deadlift, in that order.

Before I left home to go to the gym the phone rang, and an energetic-sounding woman informed me that I had won a $150 gift certificate that will cover my joining fee and also two free personal training sessions at the brand new Kinetics Gym . I checked out their website. It is flashy (literally) and shows a lovely lady's abs. It does not show any sign of weights. I asked the girl if any of the trainers were experienced in powerlifting, who knows? There could have been and my form needs work, and she asked a guy who said,

"ALL of our trainers are nationally certified." Uhh. Ok. She pushed for an appointment that night, but I had to go train (oh, the irony!) so I let her railroad me into making one for today. I tried to find a contact email on the site but could not, so sent a message via Facebook that I was not coming, but if they opened a weightlifting gym I would love to check it out. This morning I called and canceled the appointment.

Last night, I decided to bench first as that lift has stalled. 10 push-ups, 1 x 12 x 45 bench press, 1 x 6 x 65, 1 x 5 x 85, 1 x 4 x 95 ruh-roh! which turned into a disappointing 3 x 4 x 95. A gym buddy asked why I looked frustrated and after explaining the situation to him, he offered to spot me. 1 x 2 x 95, he rowed the last 3 reps off me. Sigh. But then, Mike: Rookie Cop to the rescue!

He spotted me without using his amazingly muscular arms for anything other than a lift-off for 2 x 5 x 95. I love him.

Squats, I expected to be nice and warmed up for these but it wasn't like that. 1 x 12 x back extansion, 1 x 12 x air squat, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 5 x 3 x 135. Finally got aggresive on the fourth set and it made all the difference.

Deads 1 x 3 x 135, 1 x 3 x 155, 3 x 1 x 175, ehh, 1 x 3 x 135, 1 x 5 x 135. Turned into a volume day for deads.