Monday 4/15 (Day 261)
4 mile Run
Upright Rows- 5×5 @51lbs
Military Presses- 5×5@20lbs
Hammers (because this is my most favorite exercise) 3×5@25lbs
One Arm DB Rows- 5×5@35lbs
Today was a leg day as well, so it was a pretty long workout. Still tinkering and figuring out good push/pull movements to give me the bang for my buck I’m looking for. Some of these are redundant, BUT, coming from years of split workouts, it’s hard for me to wrap my brain around how some exercises automatically work the smaller muscle groups. I have been learning so many new things regarding weight training my head is spinning! Still trying to find that ground with running AND weight training. Try and try until I get it right!
Back Squats-5×5@115lbs (there are some people that think you cannot do these two on the same day- FALSE)
Plie Squats-3×10@35 lbs (I don’t NEED to do these, I just do)
Leg Extensions- 5×5@70lbs (Same with these. I don’t do them often, but every once in a while)
DB Upright Rows (a switch from the ez bar)5×5@25lbs (I find that I can go heavier with the EZ bar than the DB’s)
Bench Press- 5×5@65lbs (I did this at the very, bad move, I need to order my lifts a bit better, the way these are written down are not the order that I do them in)
Tricep Extensions- 5×5@20lbs (Same with these not a need one can easily do a close grip BB press and hit the triceps as well)
Hammers-5×5 @20lbs (again, don’t need these, just love em’)
Military presses 5×5@20lbs (I’m learning to love these as well It’s very important to watch your form on these especially as you go up in weight)
Bent Over EZ Bar Rows- 5×5@51lbs
This took about an hour. I don’t like being in there that long. What I have learned and am continuing to learn is that you really only need a few exercises (push/pull) to really hit ALL your muscle groups. It’s taking me a while to get out of the split routine mentality. I’m a little stubborn that way. I’m also learning that lifting heavy is NOT a bad thing. It WON’T make me bulk. I need to EAT to feed the muscle. Calories in are still an issue for me, and I think they always will be. I have come from years of restricting because I have believed that you need to restrict to lose, what I did not realize was that I was damaging my metabolism in doing so. Restricting works in the immediate term, but when one wants to lose more one must restrict more. The body was NOT MEANT to live on 12-1500 calories. That is a hard concept to get through ones head in this day and age. I have found that my BMR is around 1300 calories. Can you imagine if I was only eating 1500 calories AND working out?? This is how society lives for the most part the *diet* industry has really fucked with our minds. Eat less! NO! Eat more! Fix that metabolism!
Does that mean eat more crap? NO! Does it mean you can’t eat crap once in a while?! NO! It means make generally healthy food choices and it is MORE THAN FINE to have your treats! Be active, stay active and FEED THAT DAMN BODY!!
I’m still struggling with running, I’m still dealing with fatigue and being tired, which honestly, stems from me still trying to eat the food. I’m still fighting with my sleep and I fear I have some long-term effects from working for the last year plus at night. I’m guessing it will take me awhile to find the happy medium. I still work nights, but I’m down to 2 nights. It still seems to be an issue. Whatever. Eventually I will figure it all out.