Monthly Archives: May 2013

221..

Rest day today. Worked a 12 last night. Tired, groggy and yuck. Went to G’s tournament game, windy and cold!

Home now, wine poured, grill blazing, brownies made! Time to throw the salmon on!

Dinner is Salmon, rice and some veggie! Hard to be on my eating coming off a shift. Tomorrow will be structured again!

Is it better to be a loner with one or two good friends, or popular with lots of friends, but no true friends? Make sense? I’m 40 and still don’t know the answer to that question!

Have a good night!

Don’t know what’s on tap for tomorrow! Wendler week 2 starts Monday with presses! Excited!

222 With a Side of Rain and Drear.

Boy was I spoiled all week long with the beautiful weather! Got some garden/yard work done, spend some time sitting on the back porch and re-grounding myself a bit. I am also proud to say that I did not spend any of my days sleeping in until noon! HUGE feat in and of itself. I can do this, It’s not easy, especially when coming off of working 2-12’s in a row, but I think the quicker I get back into my normal routine the better it is. Although, today I did get up at 615, get the kids ready for school and went back to bed- BECAUSE I am working tonight. I did STILL manage to get my butt out of bed before noon!

Meal 1 at 620 was: My standard waffle with a smear of peanut butter and coffee

Meal 2 at 12oo(pre-workout) was Oatmeal, with apples, cinnamon, and fresh strawberries on top and 5 egg white with a little kick of hot sauce. Delicious. No really it was. I know most think ewww, that is your typical clean eating diet. Perhaps, but I do enjoy it from time to time. Will I eat this all the time? Of course not, I will get tired. That is when I will variete  with some protein pancakes. Now those are GOOD.

Worked out:

Deadlifts:

5×75, 5×91, 3×101

5×121, 5×141 and 5+x155 (8)

Then dropped down to 40% of my max for 5×10@75lbs

Supersetted with AB work

3×20 Reverse Crunches on the bench

2×20 crunches holding at 6lb medicine ball (really, I need a heavier one)

Then did Hip Thrusts with a 25lb plate on my hips

2×20, then 1×30- 20-30 were pulses

Supersetted with

Side Bends holding a 30lb DB- 3×15

Meal 3 (this is considered a meal because it goes towards my calories for the day)PWO- Vanilla Protein Shake with 1/2 cup water and 1/2 cup 1% milk- 1 scoop protein powder AND 2 cups of popcorn. Love the sweet and salty.

The rest of my meals will consist of chicken, some kind of starchy carb and a veggie. I will probably have a total of 8 oz of chicken between dinner and while I am at work- split in two meals. The same with the carb- but one may  consist of just the chicken and some fruit  I have a greek yogurt to look forward to as well and will probably treat myself to a caramel iced latte. All in my calories for the day.

That was my end to week 1 on Wendler. Next week you will notice that my reps drop down to just 3 for that week. It’s fine..it’s on the plan. As for tomorrow and Sunday, I will probably just do some small stuff. Pull ups, pushups and more ab work. I can also get some cardio on too. Maybe a lss and a HIIT SESSION.

 

 

 

244-223! Has it been almost a month already! Oral Surgery etc..

I can’t believe it’s been so long. Well, I mean, I can, but good gosh. I have lots to catch up on!

Thursday- May 2nd (Day 244)

Ran 4miles

Friday- May 3 (Day 243)

Ran 5miles

Saturday- May 4th (Day 242)

Nothing

Sunday- May 5 (Day 241)

Bench Press (First 3 are warm-up sets)

5×41, 5×47, 3×55 (all are lbs)

-5×61, 5×71 and 14@81lbs

Also remember I am doing Wendler’s Plan. These rep weights are based on a % of my 1 max rep.

Squat– (First 3 are Warm up sets)

5×65, 5×81, 3×95

5×101, 5×121 and 12×135 (I was told I counted wrong here..whatevs..)

Assistives:

EZ Bar Bent Over Rows: 3×12@ 51lbs

Hammers: 3×12@20lbs

Lying Leg Curls: 3×10@50lbs

Monday- May 6th (240)

Wendler Week 2

Press-

5×21, 5×26 and 3×31

3×40, 3×45, 13×50

On Wendler that last set is usually to fatigue  and the rep number depends on what week you are on, just to clear up any confusion.

Assitives:

Shrugs- 3×15@30lbs

Tricep Dips-3×10 BW

Side Bends (obliques) 3×20@ 30lbs

5×20 crunches (damn I hate ab work, BUT I need to REALLY focus on getting this in)

Tuesday- May 7th (Day 239)

Deadlift:

5×71, 5×91, 3×111

3×131, 3×151,8×167 (last set to failure)

Assistives:

Bent Over DB Rows-3×12@ 30lbs

Walking Lunges- 4×10@35lbs

Modified Farmers Walk- 100@35lbs (I count each step as 1)

Wednesday- May 8th (Day 238)

ORAL SURGERY DAY (this consumed days 237-227)

This was miserable and I was miserable. Ain’t no lie.. Suck a mundo..

I knew going in I would have a long recovery and it would not be fun..however, I did not realize how painful it all would be. I also knew going in that I would not be able to work out for up to 10 days. I had to mentally be ok with that. Honestly, considering the pain I was in, I was MENTALLY ok with that. There was no way I could lift heavy at that point!

So from Wednesday May 8-Sunday May 19th. I did nothing but recover. 12 days. It was hard, BUT, I  was not eating nearly enough to even support my daily functions. I got sick and tired of protein shakes and yogurt, and quite honestly, it was easier to NOT eat than it was to eat. Shh, don’t tell anyone, that is really NOT the way to go, but I did and I lost almost 10lbs because of it. YES, YES, YES a lot of it was water, blah blah blah..BUT I also lost some inches. NOT water.

During that time, I found out that I will not be going to the same Unit that my team members from work are going to. HUGE blow to me, which I took extremely hard. Lots of tears were shed and lots of anger stewing in my brain. I will miss my girls terribly and I have to believe that the new transition will be a good one. Thankfully, I had lots of support to help talk me through it. So thankful for my childhood bff. She was my sounding board. The new Unit I will be going to, will certainly be different and honestly, I don’t know how it will all pan out. One day at a time. Next week will be my first week. Wish me luck.

Now, back to it!

Monday- May 20th (Day 226)

I had to do a Re-Start. It was only fair to my body.

Week 1

Press:

5@21lbs, 5@27lbs, and 3@31 lbs

5×35, 5×41, and 5+ x 45lbs (12)

Assitives:

Hammers- 3×8 @20lbs

Bent Over EZ Bar Rows- 3×10@56lbs

Shrugs- 3×15@30lbs

Tricep Dips- 3×15 BW

Tuesday- May 21 (Day 225)

Squat:

5×65, 5×81, 5×91 (I was SUPPOSED to only do 3- apparently I cannot follow directions..and I can’t count)

5×101, 5×121, and 5+ 135 (I did 7) I was REALLY tired today. Can I mention it was 8 hours since I ate last? Can I also mention how stupid I am? Lesson 5 gazillion and ONE not learned yet. Eventually.

Lying Leg Curls: 3×10@50lbs

Modified Farmers: 100@35lbs

Walking Lunges: 3×10 @35lbs

Whew, glad this was over. I was beat. My legs are squash.

Wednesday- May 22nd (Day 224)

No workout planned. However, I figured out that I can do pull-ups on a door. Win. So, okay, don’t laugh. I only did 4×2 of those. Man those are hard to do. A new addition to my Assistives. Love it. I also did 30 push-ups and some ab work. Have I mentioned I hate the ab work? A necessary evil, I’m afraid.

OMG, my legs are SORE. Sitting on the toilet is a real treat.

Thursday- May 23rd (Day 223)

Bench:

5×41, 5×45 and 3×55

5×65 (yea, umm, this should have been 60. I had a real problem with freaking counting today), 5×71 and 5+ x 80. You know how much I did like an idiot (oh and because I can’t count obviously) I did 6×91. I was like..WTF? Why can I only do 6 of these. Well, you idiot, it’s because you did 10lbs more than you should have.  Whatevs..

So I tried something different today and followed a Wendler tip from his book.

More Benches at 40% of my  max- 5×10 @ 40lbs (I actually enjoyed this thoroughly)

Supersetted with:

DB Rows- 5×10 @ 25lbs

EZ Bar Curls- 5×10 @25lbs

Supersetted with:

Tricep Dips- 5×10 (BW of course, at some point I will have to weight these)

Damn, that was a lot to catch up on. Oiy.

So, all in all, I am doing ok. I am moving more towards wanting to build more muscle and lean out more. NO, I am not doing the whole bulk and cut game. I don’t have the personality for that and honestly, I don’t need something else to obsess over in my life. I will probably do a VERY modified version of it all. I am learning so much about it all, and I find that I really enjoy it. So much so, that I may pursue my Personal Training Certification.

I have also signed up for Nutrition Coaching from a very reputable source, However, the wait list is MONTHS long. So, that gives me the chance to save up the money and a chance to continue to learn and absorb all that I can from the site and my own research. I tell you, there really is a lot to learn. I don’t find it work so much, as I do interesting to read. It really captivates me. I have so many issues with food and eating, that I really need someone to steer me in the right direction. I need a good template. I can certainly do one on my own, but I’m constantly second guessing myself, and some of it is confusing. Especially when it comes to getting the right mix of carbs and proteins for muscle growth. WHAT I also learned is that in order to build muscle I have to eat at a surplus. OMG. That will be a tough one, hence the reason I said I would do all that very modified. This all has to be something that I can do for the rest of my life. I also won’t deprive myself. Trying to find that balance for ME is the hardest part of it all.

Today I ate:

Upon waking: 1 waffle with a T of peanut butter and coffee

4hours later: 4 Egg Whites, Oatmeal with cinnamon and strawberries. YES, together in the same bowl. It was good. Indeed.

Workout

PWO- Protein shake with 1/2 water and 1/2 1% skim. 2 cups of popcorn. Perfect mix of carbs and protein. (Don’t want a lot of fat in that post workout)

Portioned out Hamburger Helper with steak fries. YES I SAID PORTIONED OUT. Otherwise this would have blown my calories and macros. Again, I can’t deprive myself right now. It’s within my calories and macros.

I still have planned:

Grilled chicken breast

Some strawberries

Greek Yogurt and YES WINE. (portioned out wine 🙂 5 oz to be exact)

All of this on plan. What I do need to up is my protein. Trial and error.

Whew..that’s enough for tonight! I have chicken waiting for me!

I should be back to blogging more regular.

Oh and next week I add my running back in. Scaled back mileage for awhile. I’m not sure how much exactly yet. Less than 20 I think. With a speed session thrown in once a week. Work in progress people..

 

 

 

 

Woke up in a panic..

Ugh. Why do I have to make this so difficult? I don’t know why I allow myself to struggle so much with my body image. Yesterday I was happy, yes. It was not long after before all the self doubt began to creep into my head, like, “What are you doing? Why would you want to weight train an already big body? Why would you run the risk of growing and having the scale go up as well as your clothing size to fit your legs?”

I don’t truly know where the happy medium is. Everything inside me screams to go back to the higher mileage running, burn those calories, but the reality is that slow sustained cardio is not the answer. It may have worked the first year, but it slowed way down. Then I think, what was I doing when I weighed 125. Ahhh, I was running higher mileage and NOT eating due to stress and job challenges with my husband. Of course.. But I think that is where I probably started damaging my metabolism. I think I lived on and off that way for about a year. Don’t get me wrong, running is good! I have learned that running for so long, eventually stops working or slows down the weight loss tremendously after a period of time. I know in my head that weight training, combined with SOME cardio is MUCH better. I have this little whisper that keeps saying, you can get back to 125 if you cut your calories way back down and run longer again. No. I have to keep forging forward, continue on the path that I am, to prove to myself that I’m doing the right thing.

It’s probably safe to say that unless you have struggled with this, you could never truly appreciate what goes on inside our train of thinking. I can look at a picture of myself, and be happy, but as soon as you associate a number with it such as weight or body fat %, all of that goes out the window. I realize I AM truly a prisoner to the number. I need to not be.

This journey has made me realize that I need to learn how to have a healthy relationship with my body. Baby steps. I think yes. So bear with me while I work through some of this crap.

Day Numero 245- BOOM!

So, today was a big day for me (well, probably not really, but it kind of was). I finally got up the gumption to go to the gym to have someone help me figure out my 1 max rep. We have a gym up the road from me, not your typical boxed variety, but an old warehouse, converted into a gym, very old school style, just the way I like/prefer it. None of this Cybex stuff, that does the work for you. Old School, weights/dumbells, bars etc..(as a matter of fact there is a big ol’ tractor tire laying in one of the corners as well for one to roll around- RAWWRRR!)There is a treadmill and maybe one other cardio machine there, but that is it. I love it. Anyway, the guy that runs the place trains the college athletes, think football/lacrosse/basketball/girls softball/runners/wrestlers etc..etc..

I called him yesterday and told him what I wanted and in comes Kayla. On the phone when she left her message, I was not sure what to make of her, she sounded a little *tough* on the phone..we ended up deciding that I would see her after I woke up this afternoon. I have to tell you that I almost cancelled, and having the supportive guy that I do, he urged me to just go. SOOO, glad I did. As most of you know I decided to try Wendler 5/3/1 and in order to do this , I needed a starting point, which meant figuring my 1 rep max. I took a guess, based on what I thought was the heaviest I could go at home. Going to someone would ensure I could not sugar coat or fake any numbers that I got.

I walked in and felt a little self-conscious (as again, I’ve been feeling less than stellar about my body image). Kayla was waiting for me and can I just say that I was intimidated. NOW, don’t get me wrong, if I were to have a woman train me, it would be someone who looked like her. She was tall (much taller than myself) and she looked tough. Along with her credentials she was young, going for her crossfit cert, as well as the assistant basketball coach for the girls basketball team at the University. She also is the strength coach for the football team. RAAWWRRR! She looks like your typical softball/rugby player type build/person. VERY knowledgable and YOUNG, which translates into- having NEW ideas, the FRESHEST training ideas out there right now and is very thorough and careful in her training tips.  She basically asked me what my goals were, warmed me up PROPERLY and then away we went. It lasted about an hour and I felt well cared for.

My 1 rep max for the Overhead Press is: 60lbs (failed at 65)

Bench Press- 105lbs (failed at 110)

Squat-175lbs

Deadlift-205lbs here comes the BOOM! Holy crap! I had NO idea I was that strong!! She corrected my form, showed me the proper way to deadlift and I could immediately feel the difference.

So I finally have a starting point. I was so happy to hear her tell me how impressed she was with how far I have come thus far on MY OWN with no assistance (trainer). How could I not smile at that? She offered to train WITH me if I wanted. How cool is that? However, I need her to TRAIN ME. I don’t need a full on trainer, but I think I might train with her on leg day, just because legs are my biggest demons/fear. I can handle my upper body with my husband spotting me at home. She even asked if I wanted her to come to my home or keep it at the gym. Anyway, that was that, and I am glad that I got up the courage to get it done.

I still have ways to go, but at least I know that I have been doing something. right. RIGHT?!

Someone on my fb page asked me how come so heavy? Says they go light weights/more reps. NO, NO , NO. I can’t say too much, since I still have this deep-rooted fear of getting huge, but I know that it’s just not possible or easy to get that way. I have had enough friends drill it into my head and have seen first hand that I am NOT getting huge and bulky. I don’t want people to assume I’m going to look like a huge Crossfit chick, because that is NOT my intention. Not even close. I just want to be more compact and muscular. A small brick house if you will..lol I cannot have it consume my life, I just want to mesh with everything else. It’s all a balance.

I came home, ate dinner and finished my workout.

Today was day 2 of  Wendler-

May1st, Day 245

Deadlift- Warm-ups

5@ 75lbs, 5 @90lbs, and 3@105lbs

Actual workout-

5@121 lbs

5@ 141lbs

5+@ 151 lbs (did 10@151 lbs)

Assistives:

Walking lunges- 2×20@ 35lbs, 3×10@35lbs

DB Side bends- 5×20@ 30lbs

5×20 of various crunches

Done.

 

Tomorrow morning we leave for the beach! I will pack my running clothing and look forward to getting in a few miles here and there on the beach/boardwalk. Let’s hope there is nice weather! Good Luck Kutztown Twirlers!!!

Hey! Have you tried Noosa brand yoghurt? OMG!! Get thee to the store and try!! Fantastic.

 

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