All caught up. Good for you on being so open! I think it will be beneficial. It’s also the best way to start any study of one 
I heard this quote the other day and think it fits your log well - “Sunlight is the best disinfectant”
Ooooooh niiiiiiice pull Sista! I would be hella stoked with that and I think I’m approximately double your bodyweight.
You is no joke!
Thanks Cal, thanks Hallowed! I was totally excited all weekend but actually my lower back was wrecked , which surprised me because it didn’t feel like 1. a back pull or 2. a max effort. The wreck was in a “soreness” way, not a “I injured myself” way.
Patch, thanks! It’s been a strange trip. 0_o
No drinking. At this point, it’s not too hard, but therein lies the danger. I don’t feel proud of my accomplishment any more so I suspect I could drift back into it. I shall not.
Benching today was a little frustrating. I went in with the goal of 5 singles at 95 and I accomplished that, but I got bullied into trying 97.5 and failed twice. How is it possible that 2.5# makes such a difference? fuck I say.
BB bench
1x3 at 45
1x5 at 55, 65, 75
1x1 at 85
5x1 at 95 Since this was my goal, I should be satisfied. Moving up to singles at 97.5 next week.
97.5 fail, 97.5 fail
1x2 85
1x10 65
1x15 55
I discussed it for a while with my buddy and we decided I’ve got plenty of back strength but need more chest. Last week I did a lot more volume and notice the tiniest swelling of muscle in my pectoral region.
He recommended shallower flyes (flyes creep me out because there’s a sort of hitch in my shoulder at full rom and a women I know tore something bad doing flyes.) and incline presses in addItion to the higher bench volume.
Accessories
Partial flyes 1x8 15s, 20s 1x5 25s
Light military 1x8 45
I accidentally did 5 chinups because I forgot it’s not arm day.
That’s all I did. It’s kind of half-assed but I got enough benching in, so I don’t feel too bad.
Oh, I didn’t run the 5K because it snowed Saturday night. Cardio this morning treadmill 15+3 minutes at 5.6 mph for 1.59 miles = 141 calories. I might double up on the cardio because I’m going to Mexico Thursday and I don’t know if I’ll be able to get my cardio in.
The other day I was feeling whiny about getting old and I thought, well, I could just kill myself, and my next thought was “that’s a stupid idea”. This confirms that I am no longer depressed.
Hang in there with me, beauties!
Maybe your back is sore from the rower, if you’re not used to it.
Regarding the rowing, I can’t row for long. Well, physically, I can, but I find intervals and sprints are a far better use of the C2. After going hard for 100, 250, 500 or 1000m I feel like the lining has been torn out of my windpipe. My teeth ache and I cough, but damn, it feels good to push that hard.
[quote]arachne12 wrote:
The other day I was feeling whiny about getting old and I thought, well, I could just kill myself, and my next thought was “that’s a stupid idea”. This confirms that I am no longer depressed.
Hang in there with me, beauties!
[/quote]
AHAHAHAHA! Oh shoot gorl this cracked me UP!
I mean srsly, this is like Doctor level excellent diagnosis.
Did you say Mehhhhheeeeko?
210! Looking good, and feeling good.
Cal! I know I’m pushing myself when I get to the coughing/nearly gagging level. I never thought about the rowing being the cause of the back soreness. Excellent suggestion!
Hallowed, imma put up a shingle: the doctor is in and charge a quarter for diagnosis. 
210 is an awesome pull! Way to go! Lead the way, and I’ll always try hard to catch you.
Yeah, I’m feeling a bit beat up after pulling heavy too. Hopefully it will be gone tomorrow.
And 2 lbs. on an upper body lift can be a HUGE difference between success and failure. Therein lies the beauty of fractional plates.
great job on those deads!!
Happy New Year - may you find the balance you seek
Kimba, I was wrecked for three days but feeling fiiiine today. Thanks main!
This kind of thing drives me nuts:
Exercise may help those at higher risk for Alzheimer’s - from USA Today.
How much? What type? How often? How intense? Not that I am particularly concerned about Alzheimers, but it’s typical of the vague information you get from media reports on health studies.
Hence I bring you: your clinical study of one.
Finished up yesterday with 18 minutes on the rowing machine (2nd cardio of the day) for exactly the same calorie count as before. There was sweating, my friends, but not enough. It felt good. I slept a long time again last night and there was no drinking. I suspect there will be drinking in Mexico. I just saw Office Space for the first time last week so they better not put any salt on my margarita.
"I asked for a mai tai, and they brought me a pina colada, and I said no salt, NO salt for the margarita, but it had salt on it, big grains of salt, floating in the glass… "
Today is squat day.
Have a beautiful day, powerful women (and men too).
Milton’s cat
[quote]arachne12 wrote:
Kimba, I was wrecked for three days but feeling fiiiine today. Thanks main!
This kind of thing drives me nuts:
Exercise may help those at higher risk for Alzheimer’s - from USA Today.
How much? What type? How often? How intense? Not that I am particularly concerned about Alzheimers, but it’s typical of the vague information you get from media reports on health studies.
[/quote]
Oh this bothers me so much! I always get questions from students based on little tidbits like this that then turn into huge misconceptions.
How goes the clinical study?
Hi everyone! lula, thanks for asking. I was in Cancun.
I managed to do the minimum amount of soul preserving cardio while gone. I do mean minimum, because I wouldn’t say I felt great but I maintained. I was unhappy with my ass so I bagged the bikini bottoms for board shorts and a bikini top. I felt kind of squishy in the hipp-al region.
Brief detour to meditate on my ass: I was happy with it two weeks ago, but I seem to have fat at the bottom again. I don’t know what causes this… my weight is the same, and I never had this when I was doing TKD. I thought I had it nailed when my family commented that the shape changed (again. “what is momma doing for her ass this week” is an actual topic of discussion around my house. Unsolicited and inspired by the ever-changing ass config.) I thought it was all the running that lifted it, but then it failed again. It might be when I deadlift more ham muscle pushes it out at the bottom, or it may be a distribution of fat that is hormonally driven. I’ve always had a kind of pendulous butt, however, I’m not too happy about this foldy-ness. I will continue to study this. End meditation.
Got back on the cardio horse this am with 15 minutes + 3 cool down for a total of 1.46 miles. Squats are on the agenda for today. Did everyone get a copy of the agenda? There are extra copies up front.
See all y’all after the lifting. Hope you powerful women had a gorgeous weekend and made some PRs while I was gone. KISS
[quote]arachne12 wrote:
I’ve always had a kind of pendulous butt [/quote]
It would be an egregious oversight for me to let a misstatement like this slide. Having been in your company on several occasions, I’ve never noticed any pendulant nature to your ass. It’s quite nice. And you have a great figure.
Snap, hee hee. I appreciate the compliment. Hey, speaking of which, did you ever reveal your measurements? Because aside from your ridiculous wingspan, I think we are twins. Therefore, back at ya.
Did not have time to squat today, so I must be on a deload. I haven’t lifted since Wednesday. I did however sneak in a rowing session that left me tremblay and adds up to 36 minutes of cardio today. I’m thinking about trying for 30 minutes a day to see if that increases the overall health of the spider test subject. I will also report back whether the deload week helps increase me lifts.
Good morning beautiful women!
I feel pretty fantastic today. Music sounds beautiful, although I look hideous to myself in the mirror.
Possible negative and positive factors: I got 36 minutes of aerobic activity yesterday in two 18 minute sessions. I drank one glass of wine. I got a moderate amount of sleep. I was hugged.
My fat waist measurement is a little high possibly indicating bloat. I ate dark chocolate before bed. I did not eat any other crap. I took fish oil but not vitamin D. I discovered some new music. Go immediately to Youtube and type in Gotye Hearts a Mess. It will blow your mind. Seriously.
I did 18 minutes on the rowing machine this morning so far.
I feel awfully guilty for not giving all of you any actual weight lifting to read about lately, so I will offer this:
http://viruscomix.com/page500.html
Squat day
Back squat
1x5 at 45, 55 1x3 at 65
1x1 at 85, 95, 105, 115, 125 Everything up to 105 is stupiddeep. 115 and 125 are legal depth.
125 felt so good, I decided to go for a PR at 135. Fail So close!
1x1 115, 1x3 95, 85 1x10 65 Everything feels good and solid with no lurching or knee cave. Right leg still doing more of the work than left. Knees out, core tight.
Accessories
BB Lunges 3x5 at 70 these are a MF with the left foot forward. I’m sure that means they are good for me.
Stepups at 135 and 140 for weight on my back
One leg extensions (machine) 1x5 at 65
Cleans 2x5 45 (bar)
Felt pretty damn good.
Light, love, and lifting to all of you!
Squats with no knee cave and core tight! Nice work in every way. That 135 will be coming up soon.
[quote]arachne12 wrote:
did you ever reveal your measurements? [/quote]
I’ll take them tomorrow. Promise.
And nice work on the squats. Please tell me that you’re not still walking them back onto a step? Okay, I’ll stop being a snob now.