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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!!!

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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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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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!

 

 

 

222 With a Side of Rain and Drear.

Boy was I spoiled all week long with the beautiful weather! Got some garden/yard work done, spend some time sitting on the back porch and re-grounding myself a bit. I am also proud to say that I did not spend any of my days sleeping in until noon! HUGE feat in and of itself. I can do this, It’s not easy, especially when coming off of working 2-12’s in a row, but I think the quicker I get back into my normal routine the better it is. Although, today I did get up at 615, get the kids ready for school and went back to bed- BECAUSE I am working tonight. I did STILL manage to get my butt out of bed before noon!

Meal 1 at 620 was: My standard waffle with a smear of peanut butter and coffee

Meal 2 at 12oo(pre-workout) was Oatmeal, with apples, cinnamon, and fresh strawberries on top and 5 egg white with a little kick of hot sauce. Delicious. No really it was. I know most think ewww, that is your typical clean eating diet. Perhaps, but I do enjoy it from time to time. Will I eat this all the time? Of course not, I will get tired. That is when I will variete  with some protein pancakes. Now those are GOOD.

Worked out:

Deadlifts:

5×75, 5×91, 3×101

5×121, 5×141 and 5+x155 (8)

Then dropped down to 40% of my max for 5×10@75lbs

Supersetted with AB work

3×20 Reverse Crunches on the bench

2×20 crunches holding at 6lb medicine ball (really, I need a heavier one)

Then did Hip Thrusts with a 25lb plate on my hips

2×20, then 1×30- 20-30 were pulses

Supersetted with

Side Bends holding a 30lb DB- 3×15

Meal 3 (this is considered a meal because it goes towards my calories for the day)PWO- Vanilla Protein Shake with 1/2 cup water and 1/2 cup 1% milk- 1 scoop protein powder AND 2 cups of popcorn. Love the sweet and salty.

The rest of my meals will consist of chicken, some kind of starchy carb and a veggie. I will probably have a total of 8 oz of chicken between dinner and while I am at work- split in two meals. The same with the carb- but one may  consist of just the chicken and some fruit  I have a greek yogurt to look forward to as well and will probably treat myself to a caramel iced latte. All in my calories for the day.

That was my end to week 1 on Wendler. Next week you will notice that my reps drop down to just 3 for that week. It’s fine..it’s on the plan. As for tomorrow and Sunday, I will probably just do some small stuff. Pull ups, pushups and more ab work. I can also get some cardio on too. Maybe a lss and a HIIT SESSION.

 

 

 

244-223! Has it been almost a month already! Oral Surgery etc..

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)

Ran 4miles

Friday- May 3 (Day 243)

Ran 5miles

Saturday- May 4th (Day 242)

Nothing

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..)

Assistives:

EZ Bar Bent Over Rows: 3×12@ 51lbs

Hammers: 3×12@20lbs

Lying Leg Curls: 3×10@50lbs

Monday- May 6th (240)

Wendler Week 2

Press-

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.

Assitives:

Shrugs- 3×15@30lbs

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)

Deadlift:

5×71, 5×91, 3×111

3×131, 3×151,8×167 (last set to failure)

Assistives:

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.

Week 1

Press:

5@21lbs, 5@27lbs, and 3@31 lbs

5×35, 5×41, and 5+ x 45lbs (12)

Assitives:

Hammers- 3×8 @20lbs

Bent Over EZ Bar Rows- 3×10@56lbs

Shrugs- 3×15@30lbs

Tricep Dips- 3×15 BW

Tuesday- May 21 (Day 225)

Squat:

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)

Bench:

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)

Supersetted with:

DB Rows- 5×10 @ 25lbs

EZ Bar Curls- 5×10 @25lbs

Supersetted with:

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.

Workout

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

Some strawberries

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..

 

 

 

 

Days 250-248

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.

Overhead Press- 5@30lbs, 5@40lbs, 6@50lbs  (I should have had 3 warm up sets in here at lower %’s) AGAIN, still figuring the %’s out.

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.

 

http://www.jimwendler.com/

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

 

Victorious

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

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