Category Archives: Weight training
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
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?
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
Lying leg curls-5×10@25
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.
Main lift today is the press:
Warm up- 5×21/5×21/5×21
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!
Tricep dips- 5×15
Close grip pull ups- 5,4,3,3
Quick and effective.
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!
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!
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.