Daily Archives: May 23, 2013
Posted by runningawaywithme
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)
Friday- May 3 (Day 243)
Saturday- May 4th (Day 242)
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..)
EZ Bar Bent Over Rows: 3×12@ 51lbs
Lying Leg Curls: 3×10@50lbs
Monday- May 6th (240)
Wendler Week 2
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.
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)
5×71, 5×91, 3×111
3×131, 3×151,8×167 (last set to failure)
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.
5×35, 5×41, and 5+ x 45lbs (12)
Hammers- 3×8 @20lbs
Bent Over EZ Bar Rows- 3×10@56lbs
Tricep Dips- 3×15 BW
Tuesday- May 21 (Day 225)
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)
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)
DB Rows- 5×10 @ 25lbs
EZ Bar Curls- 5×10 @25lbs
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.
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
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..