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.
I encourage everyone to download the book called “Taking Up Space” by Amber Evangeline. You can find it in the Kindle Store, as it’s an e-book. It will change your view on eating, and how badly the diet industry has screwed with our mentality. I’m having a bad leg image day today. I just look in the mirror and cringe at what I see. Other days I can look and think “YES! I have strong legs and they look like they are coming along” Today, I’m more like “Oh, GOD, is that what they tree stumps look like?!!” Dammit. I hate being this way.
Monday- April 29th (Day 247)
Tuesday- April30th (Day 246)
Re-starting Wendler again- I needed to get the weight of my bar sans weights to get a true gauge of how much I’m really lifting. Turns out my bar alone weighs 15lbs. Huh. Go figure. lol. So here it goes:
Today was an Overhead Press Day:
Warm-ups @ 5x25lbs, 5x30lbs,5x35lbs (which should have been 3 reps, but Denise does not read apparently)
5x40lbs, 5x45lbs, 8x50lbs (Which is a max rep set- the last one that is) (These weights are 65, 75, and 85% of 90% of my 1mr)
Bent Over EZ Bar Rows-3×12@56lbs (I have to weigh this bar as well sans weights, I will do it next time)
Tricep Dips-5×15 with my bodyweight
Tomorrow will be Deadlift Day, then the next workout will be bench press day and then we go to Squats. That will be week 1. I will always add some assistive exercises to all these as well. I think tomorrow with deadlifts I do lunges (I will do walking lunges) and an ab exercise.
I still have 2 hours until I leave for work. I don’t know if I will run yet or not. I’ll let you know next post.
“I will never have skinny legs, I will never have skinny legs” (chants to herself) I want strong legs, not bulky legs, but nicely defined strong legs. Without the cellulite please and thank you.
Friday April 26th- Day 250
Rest Day (Worked from 3pm-3am anyway)
Saturday April 27th- Day 249
Ran 5.0 miles
Slept until 11ish, woke up got Sierra ready for her Chapter Championships, RAN, came home, showered and off to Jersey for Logan’s Region 7, competition. He was one of the top 3 in the State (Age group/level) to make the PA State All Star Team! Last competition of the season!
Which he did well in considering there was PA, NJ, DE, VA, WV, MA and NY representing with their best of the best. 4th for Vault, which was a shock since that was our weakness all year long- AND he got a heel contusion a week out. 9th on Pbars and 10th on Floor. IN THE REGION! So, I can’t complain and he was tickled. We also won 1st place as a team! Woot! The boys each got a nice gold medal and a big canvas sign.
Sunday April 28th- Day 248
Ran 5.0 miles (which I’m shocked I did, but it was a nice day and I felt good)
So this is where you will shake your head at me. I’m thinking of doing Wendlers 5/3/1 program. I bought his e-book and have been reading it. The only part I don’t like is the math. Since, I’m math illiterate, it may take me a while to get the hang of it. Today I tried to figure out my 1rm on the overhead press and I probably messed it up, I did it wrong as well as missing my warm up sets. I will start again tomorrow, so my workout is a little weird today. Pay no mind to it.
Shrugs- 3×15 @30lbs
DB Rows- 3×12@30lbs
Tri Dips-5×10 with my body weight
The last 3 were assistive exercises. The big lifts are the core of the workout. I will be doing 3/4 days with the big lifts being overhead press, benchpress, deadlift, and squat (all have their assistive on those days as well). I’m sure you will see some not hot looking workouts until I figure it out. This is NOT a ripped in 30 days program, it progresses with a deloading week at the end of each cycle.
If your interested, just look up Wendler 5/3/1. It’s more of a powerlifting program vs a bodybuilding program BUT, you can variate it to your liking, as long as you keep the basic premise. I, personally am not so much into powerlifting, but I like the fact that it is geared towards long-term gains vs short-term quick fixes. It will keep my interest longer I think.
Off to work tonight Different hours the last couple days, all in the name of the kid and their sports.