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
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!
Lying Leg Curls- 3×10@45lbs
Standing Military Presses-3×8@20 (Dumbells)
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?!
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)
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!!!
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?
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.
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.