Monthly Archives: June 2013

196&195

Yesterday was a rest day. Slept in a little, got errands done. Baby girl had a softball game last night. What a little monster she is out there! Who would have thought!! Good for her! Back to work tonight, but then, unless I pick up extra I’m off for 7 nights in a row! Booyah!

Today: main lift is;
Bench: warm up- 5×41, 5×51 and 3×61
Actual: 5×65, 5×75, 5+x85(10)

Chins: 7 sets of 2 with good form

5×10@51lbs -benches ( I’m doing BBB of Wendler, hence these)
EZ bar curls-3×8@35lbs
Skulls:3×8@10

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Days 198 and 197..

Yesterday was a rest day, I worked and did not drag my butt out of bed until almost 4pm! Then of course, we had a softball game to attend, so I had to hustle hustle! Tried to get to bed at a reasonable time, but lately it’s never before midnight, and this morning I had to get up to take the kid to the gym for 9am.

Today: Day 197

Ran 3.5 miles- more like slog, but I got out there and got it done.

Main Lift: Squat

Warm-up- 5×65, 5×85, 3×101

Actual- 5×110, 5×125, 5+x141 (8) I probably could have eaked out 1 or 2 more, but Wendler is pretty consistent with saying don’t take It to failure. So I take it to where I’m definitely tired, but if I had a gun to my head, I could do 1 or 2 more. HA!

Then:

5×10@85lbs

Lying Leg Curls- 3×10@45lbs

Standing Military Presses-3×8@20 (Dumbells)

Plie’ Squats-3×10@30lbs

I was beat. My legs were like WTF lady!! I will try walking lunges again on my deadlift day in a few days.

I’m tired and I’m beat. I really am. Tomorrow will be another off day, I *think*… it will only be Wednesday and I only have two more lifting days to get in this week. I can spread them out. Maybe I will walk, definitely no run. I think I will try, TRY to get back 3 running days into my schedule, 2 will be before my leg workouts and one more will be sprinkled in somewhere. Why run on a leg day? Well, because it will maximize my leg day, and It won’t over tax them. Say I chose to do my runs on NON leg days, it would be like my legs are getting NO rest at all. Upper, Run, Legs, Run, Upper, Run, Legs, Run. I’m going at it 7 days a week at that rate. I need at least 2 complete rest days in there with NOTHING going on. I asked around as well, and that seemed to be the consensus. Well, the consensus was actually that I did not NEED to do cardio at all, or if I wanted to, do very little and make it HIIT, so I lose no muscle mass. I think it’s safe to say that I’m the kind of gal that needs a little cardio in her life.

 

So this is the problem I run into. I lose all my weight up top FIRST..then it comes off the bottom. NO, I’m not holding this in! How do I washboard this? Crunches. I HATE crunches. YUCK. Why can’t crunches and ab work be fun?!

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199 Days! Under200…

Wendler Cycle II- Week 1

Main lift: Press
Warm up set: 5×25, 5×31,5×35
Actual: 5×41, 5×45,5+x51 (11)

Then: 5×10@31

Hammers: 3×8@25
Skull Crushers: 3×8@10( should be at 12, but someone lost my 12lb DB!! Only have one!!)
Alternating front raises: 3×8@15lbs

Tired and off to work I go!!!

200 or bust..

Lazy day today, work this weekend and am feeling a bit melancholy.

Main lift deadlift (and last day of my deload week!)

5×75, 5×75, 5×75

Actual- 5×75, 5×95 and 5×111

Then:
5×10@75
Bridges with body weight 5×25

Was going to try walking lunges again, but quad still a little tender. Did not do pull ups yesterday, so will get those in before I shower. I hate the fact that women lose weight top to bottom. My legs always take so long to show improvements and I’m tired of constantly scrutinizing them! I will beat them into submission! No, I don’t want thin legs, I want nice shapely, muscular legs with NO dimpling please!! Same with my rear end.

Which I want to ask.. Pam would you want to put together a menu for me? Just one day. I am having problems getting protein in. I want a different point of view. I am going for 1800 calories. It’s okay to add whey In there. Please? Then I can take it from there.

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Day 201 and Baybee Got Back..

Wasn’t sure I’d get my workout in, but got er’ done. Spent 4 hours at gymnastics scoring for the girls elite qualifiers. Picked up this weeks CSA and some other errands. Finally home, got the workout done and will now cook some dinner! The little one should be getting home from gym shortly with the Mister. What’s on the menu you ask? Why, chicken thighs (skin removed), with lemon, Greek olives and some other key ingredients over orzo. Yum!

One more day of my deload and I’m o. To the next 4 week cycle. Love this!

Main lift today is the bench press
Warm ups: 3×5@41 lbs

Actual: 5@41, 5@45 and 5@55

Assistives

Bp: 5×10@41
One arm DB row: 5×10@15
Incline DB curls:5×10@10

That’s it.. Short and sweet

I may get some pull ups in as well. 10 close grip maybe. 2×5?

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202.. Pulled my Quad.

How you ask? Certainly NOT from training. I went to crouch down to pick up something off the effin’ floor!!! Weird thing is,that I can still squat. It hurts when I try to cross my leg or lift it straight up when I’m sitting, I thought I really did myself In yesterday though, the pain was searing and instantly intense. It’s sore today, but not awful. I honestly thought I tore something. I surely was not laughing last night.

Main lift is the squat today:
Warm up- 3×5 @ 65
Actual- 5×65, 5×81, 5×95

Then:
5×10@65

Lying leg curls-5×10@25
Walking lunges-5×10@20

What I do like about this week is that the lower weights allow me to recheck my form. It also allows me to get a good attg squat in, those are harder for me to do at the higher weights, without me feeling like I’m going to fall backwards.

Update: no walking lunges. Damn they hurt with that quad. That really sucks.

Ok, so I will just do 5×20 with my body weight of deep plié squats, on my toes.

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203- The Deload Week..

Main lift today is the press:

Warm up- 5×21/5×21/5×21
Actual-5×21/5×25/5×31

Keep in mind, you have to know where I was at last week, to understand the weights this week. Everyone benefits from the down week. Even if you feel the weight is so light, blah, blah, blah.. To continue to see your gains, you have to add in deloading weeks! Don’t worry, you won’t lose muscle! They will thank you for it!

Hammers-5×10@10 lbs
Preachers-5×10@15lbs
Presses-5×10@21lbs
Tricep dips- 5×15
Close grip pull ups- 5,4,3,3

Quick and effective.

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205-204

Yesterday I only worked on my pull-ups a bit. Those suckers are hard, but close grip pulls are definitely a hair easier than wide grip. My goal is to be able to do 10 in a row by years end. I know, I know.. Seems so easy, but these are tough for me! I can only really do 5 sets of 2 right now! Ha!

Went to the drs today, and I have bronchitis. Yay. Walked out with a script for a zpack and cough syrup. I may still get my workout in today, not sure. Considering it’s a deload, I probably can. Today is press day.

Made a yummy green shake! Spinach, avocado, coconut milk, strawberries, a nectarine and bananas. Made enough for the kid and I. Very good!

Days 222-206. I’m still here!

I have just been busy with summer sports, work and getting my yard beautified! It seems like this 2 days a week work thing is really working and jiving with me and my family. Yes! It only took almost 2 years to figure it all out, but thankfully, it’s working itself out. I am very grateful that I have a place of employment that has worked with me and a family that has been so supportive through this big transition.

We are heading into the summer gym schedule (yea!) and we are into baseball and softball season. Sierra has amazed us with her softball skilz! She is a beast out there! Who knew?? For a little thing, she is a monster! We continue to struggle with Legion Ball politics and playing time for our eldest, and we sit on the fence on whether to pull him out or not. I won’t get into that here, since I don’t want to offend anyone. As much as I’d like to and as big of an opinion that I have, it’s shocking I know, but I will refrain on this one topic!

As for me, I’m still plugging along with my weight training and just completed week 4 of Wendler, since coming back from my Oral Surgery. I love the program and have seen gains! This week is my de-load week and then I start up Cycle 2. I’m dealing with a terrible chest cold, but have managed to finish up this weeks workout. I don’t feel like putting in the last 4 weeks of workouts, so I won’t! What I have done is the main lifts for that day and then did 5×10 of the same lift at about 50%, added in a couple assistives and called it a day. I slowly started adding cardio back in and did my first speed session on Thursday. Gabriel and I did 10×100 meter sprints (with a mile warm up and mile cool down). That was tough, especially since I have not done speed in a good few months, probably more. However, it felt good to turn the legs over and see I still have my speed for the most part. I’m not concerned with the mileage at all this go round. I have found that I am much happier in that regard.

I am evolving into this person, that I actually like. I have left some old friendships by the wayside, and have made some news ones and appreciate the old ones even more! I cannot thank them enough for all they have given me in this last 1.5 years. I am more confident in who I am, loving the direction I am taking in life by becoming a Personal Trainer (yes! This makes me feel all giddy to say it!), so many people have encouraged me to do so, and even though it has always been a deep dark secret of mine, it’s finally good to say it out loud and to know that people have felt the same way as I have. I love talking about fitness and I love helping people. Once that is done, I will get my Fitness Nutrition Certification. As for Nursing? It’s still in there, but I’m not sure it gives me the same thrill as Personal Training does when I think of it.  I need to do something that will give me a feeling of accomplishment, of being able to help people, of getting my message out. I have spent far too long hiding under the radar, being afraid to speak of what I know, acting like I am less than I am when around certain people. I know this stuff! I know A LOT about Fitness. I have a lot to learn, but I have a good base. I am always  reading and learning and asking. I look at myself in the mirror and know that what I see, I have done myself. I would love to be able to help others in that same way.

I don’t look like a fitness model or a physique model, but, I don’t look half bad for doing it on my own. I also know that I have not done the whole 9 yards, and if I did, I’m sure I would look even better than I do. Right now, I am taking small steps, because I feel that taking small steps help make the most lasting impressions on your body. I want to be able to get the message out that lifting is good and it is nothing to be afraid of. I want people to know how important and fantastic exercise can be! I want to teach them how to do it right and how to learn to love it. I’ve been doing this now for over 100 days! I’ve stuck by it and have remained committed to it. It has not been easy and I have had some down days, but I keep getting up and getting back to it. I’m no goody two shoes, or do I constantly preach to burn people out, I just sit quietly in the background waiting to help if needed.

I know I said I was not going to post all of the last xx amount of days workouts, but, I will just post  yesterdays. This week is my deload week, like I said.

Day 206 (June 9th)

Main lift is the deadlift

Deadlift (warm up)5×75, 5×91 and 3×111

Actual-5×141, 3×155, and 1+x175 (I did 5) (Last week was 5+) it may be hard to understand this since you are not seeing the previous weeks workout. IF you want to know about it, just look up Wendler’s 5/3/1 and I’m doing the BBB version of it.

Then:

5 x 10 @91 lbs (which is my 50%)

Supersetted with:

Hip Thrusts (alternating single leg and normal) 5×25@30lbs

Ended with 3×10 @ 35lbs of walking lunges.

Yes, I’m still struggling with the eating. I’m getting much better though. I have learned that to build muscle you have to FEED yourself. You CANNOT gain muscle in a deficit. So the theory of cutting calories AND building muscle is not a good one. Pick one, and then go to the other. This is where bulking and cutting come into play. I will do a very  modified version of both at some junction. Which, I will share with you down the road. For now, I’m just focusing on this. I have NOT gained massive amounts of weight by cutting back my cardio either! I have pretty much maintained, with a small gain of lean muscle. I’m ok with that. I track my measurements and scale weight together. We all know the scale is NOT a good indicator of much of anything. It can help you gauge, but anything more than that, don’t go by it’s word alone. I have found that my weight can fluctuate by as much as *GASP* 8 lbs!! Yes, I said that. 8 LBS!! My body loves to hold on to water, especially now with weight training. The key is to drink more, but I have a love hate relationship with water.

I guess I have blabbed enough for now. Talk soon!

 

 

 

Victorious

Strength for the body, mind + spirit. 1 Cor 15:57

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