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.
Monday 4/15 (Day 261)
4 mile Run
Upright Rows- 5×5 @51lbs
Military Presses- 5×5@20lbs
Hammers (because this is my most favorite exercise) 3×5@25lbs
One Arm DB Rows- 5×5@35lbs
Today was a leg day as well, so it was a pretty long workout. Still tinkering and figuring out good push/pull movements to give me the bang for my buck I’m looking for. Some of these are redundant, BUT, coming from years of split workouts, it’s hard for me to wrap my brain around how some exercises automatically work the smaller muscle groups. I have been learning so many new things regarding weight training my head is spinning! Still trying to find that ground with running AND weight training. Try and try until I get it right!
Back Squats-5×5@115lbs (there are some people that think you cannot do these two on the same day- FALSE)
Plie Squats-3×10@35 lbs (I don’t NEED to do these, I just do)
Leg Extensions- 5×5@70lbs (Same with these. I don’t do them often, but every once in a while)
DB Upright Rows (a switch from the ez bar)5×5@25lbs (I find that I can go heavier with the EZ bar than the DB’s)
Bench Press- 5×5@65lbs (I did this at the very, bad move, I need to order my lifts a bit better, the way these are written down are not the order that I do them in)
Tricep Extensions- 5×5@20lbs (Same with these not a need one can easily do a close grip BB press and hit the triceps as well)
Hammers-5×5 @20lbs (again, don’t need these, just love em’)
Military presses 5×5@20lbs (I’m learning to love these as well It’s very important to watch your form on these especially as you go up in weight)
Bent Over EZ Bar Rows- 5×5@51lbs
This took about an hour. I don’t like being in there that long. What I have learned and am continuing to learn is that you really only need a few exercises (push/pull) to really hit ALL your muscle groups. It’s taking me a while to get out of the split routine mentality. I’m a little stubborn that way. I’m also learning that lifting heavy is NOT a bad thing. It WON’T make me bulk. I need to EAT to feed the muscle. Calories in are still an issue for me, and I think they always will be. I have come from years of restricting because I have believed that you need to restrict to lose, what I did not realize was that I was damaging my metabolism in doing so. Restricting works in the immediate term, but when one wants to lose more one must restrict more. The body was NOT MEANT to live on 12-1500 calories. That is a hard concept to get through ones head in this day and age. I have found that my BMR is around 1300 calories. Can you imagine if I was only eating 1500 calories AND working out?? This is how society lives for the most part the *diet* industry has really fucked with our minds. Eat less! NO! Eat more! Fix that metabolism!
Does that mean eat more crap? NO! Does it mean you can’t eat crap once in a while?! NO! It means make generally healthy food choices and it is MORE THAN FINE to have your treats! Be active, stay active and FEED THAT DAMN BODY!!
I’m still struggling with running, I’m still dealing with fatigue and being tired, which honestly, stems from me still trying to eat the food. I’m still fighting with my sleep and I fear I have some long-term effects from working for the last year plus at night. I’m guessing it will take me awhile to find the happy medium. I still work nights, but I’m down to 2 nights. It still seems to be an issue. Whatever. Eventually I will figure it all out.
A rough last hour spent arguing/talking at our oldest about how important this phase of his educational life is. Trying to get him to understand that you just don’t show up to school to say you went, or handing In an assignment with no mind to whether its right or wrong is not acceptable. Only to be answered with “It’s my life, not yours”, leaves me feeling like I was punched in the gut. I Am not sure how to get through these next few years. It’s our responsibility to put out productive young adults into our society. I’m lost at how to get him to see, feel, and believe he is so much better than he allows himself to be. He has that potential to make people look twice at not only who he is but what he can truly do. I’m frustrated and heartbroken right now. He is wonderfully kind, empathetic and insightful. He is highly intellectual about a lot of things, but chooses to blend in to the background to the point of not being seen or heard. Often letting people get the best of him or assume he is less than he is.
He has gotten better, don’t get me wrong and I am proud of him with lots of things, but I just don’t know how to get him to see the Importance of school and grades. Help. He is very erratic. Up, down, up, down. It isn’t always a question of can he do it, sometimes it’s a matter of he just does not always care. I want to be positive and I admit that I lose my patience because I KNOW he is better than what he gives.
I ran 5 miles
Today was the first day of my new routine
Back squats- 3×10@ 70lbs
Plié squats-3×12@ 35lbs
Reverse pull ups-2×8 BW (these are new and a little hard for me)
Tricep kickbacks-3×12@15 lbs
I will have to play with this a bit more. Go a little heavier on some and add or take away some. Trial and error.
I’ve been busy, not feeling like blogging, life getting in the way, blah blah blah..here I am though! I do think everday though that I need to blog and then I’m laying in bed all comfy with my wine and NOT feeling the love. Before I know it, days and days have gone by!
April 2nd Day 274
3.0mile walk (inclined at 1%, 2% and 3%)
Hammer Curls- 5×5@ 25lbs
EZ Bar Rows- 5×5@35lbs
Preacher Curls- 5×5@55lbs
April 3rd Day 273 (The hubby worked out with me!)
5.o mile (NO he did not RUN!)
45Degree EZ bar Row-3×0@45lbs
One Are DB Rows-3×10@25lbs
Tricep Extensions- 3×8@15lbs
Tricep Dips-3×15@ BW
Close Grip Presses-3×8@55lbs
April 4 Day 272
5.0 mile run
Plie Squats- 4×0@35lbs
Single Legged squats-x10@bw
DB Front Squat-3×10@20lbs
April 5 Day 271
Nothing done on this day!
April 6 Day 270
4.0 Mile Run
No weights today again
April 7 Day 269
5.0 Mile run
Again No weights- I’m not sure what the hell was going on here? 3 Days in a row?
April 8 Day 268
Upright Rows- 3×10@45lbs
DB Lateral Raises-5×5@15lbs
Bent Over lat raises-3×8@10lbs
Hammer Curls- 3×10@20lbs
EZ bar rows-3×8@35lbs
Conc Curls with Static holds-3@15lbs (10, 8, 5)
April 9 Day 267
5.0 Mile Run
Tricep Ext 3×12@15lbs
Tricep Dips-3×20 BW (13, 15)
Overhead tricep dips- 3×5@20lbs
Push Ups- 3×15 BW (15, 15, 10)
Bench Press- 5×5 @65lbs
April 10 Day 266
Back Squats- 3×10@70lbs
Single Leg Squat-BW- 3×10
Walking Lunges- 4×20@25lbs
Plie’ Squats-3×12 35lbs
April 11 Day 265
4.0 mile run
EZ Bar Row- 3×12@35lbs
Single Arm DB Rows- 3×8 @30lbs
Only had time for 2 exercises.
Will post some pictures and rambling a little later.
Scheduled for 3 miles.. Ran 3 on the treadmill, while watching The Walking Dead. Love my mini!!!
Back Squats- 3×10@65 lbs
Walking lunges- 4×20@ 25lbs
Bike- 6 miles
Walk- 3 miles
It’s nice having my mini to prop on the treadmill to help pass the time! Watched that new show The Bates Motel..
45degree EZ Bar Row- 3×10@ 45lbs
Bent Over DB Rows- 3×10@ 20lbs
One Arm DB Rows- 3×10@ 25lbs
Tricep Dips- 3×18 BW ( for some reason when I do these, I get to about 12 and my heart flutters, not crazy about that feeling. I do them off the weight bench, I wonder if the up and down is what does it)
Tricep Kickbacks- 1×8 @ 15lbs ; 2×10@15lbs
Preacher Curls- 3×10@45lbs
Hammers- 1×5@20, 3×5@25lbs started to fatigue, lost my form so I stopped.
Dropped the last exercise, just felt distracted and tired.
Tried on my swimsuit, or one of them. Ready for the sun and warmth!
Friday 3/22- 284
No cardio today.
Leg Extensions- 5×5@ 55lbs
Front Squats- 5×5@ 65lbs
Plié Squats- 3×10@ 35lbs
Farmers Walk- 4×40@25lbs
Dead lifts- 3×10@65lbs
Walking Lunges- 3×20@ 20lbs
Went to dinner with my honey! Much deserved. Love getting out with him. It’s been 15 years almost, I wonder if everyone loves their spouse this much after all these years. We have had our share of crap, and probably more than any of our friends will ever know or go through, but here we are. Still together, loving, respecting, and honoring each other. We may not agree all the time and we sure can throw down, but we work it out.
Saturday 3/23- 283
5.0 mile Run
Ez Bar Curls- 3×10@ 38lbs
Hammers- 3×8@ 20lbs
Overhead Tricep Dips 3×10@ 20lbs
Tricep Kickbacks- 3×10@15 lbs
Just did a quick but effective workout for my arms.
Sunday3/24- Day 282
Trainer- 13.07 miles
Threw this in at last minute, as I worked last night and woke up very late!! Again, quick but effective! You don’t have to be working out for hours to get desired results!! Don’t believe the hype!
Monday 3/24 – Day 282
Bike 15 miles
Two days off from weights! Equals coming back stronger and ready to go heavier! Oorah!!
Tuesday 3/25- Day 281
5.26 mile run
Upright Rows- 3×10@35 lbs
Front Raises- 3×8@ -15lbs
DB Lat Raises- 5×5@ 15lbs
Bent Over Lat Raises- 3×8@ 10lbs
Standing Military Presses- 5×5@15lbs
I could go heavier on those last ones, BUT after doing the other stuff,my shoulders were hit hard at that point, I was shocked to see the definition in them, between the pump and the muscle that has been building!! Wow! I did that !
Still playing with calories, but I can tell you eating a little more definitely fuels the runs/bikes/weights. Will be slowly upping my mileage as well. Ready for the warmer weather!
I have some unrelated venting to do, I will do that blog later. Mama bear type stuff.
Teach your kids it’s never okay to be mean spirited.. Most of the time the apple does not fall far from the tree. Obnoxious kids = obnoxious parents.