Thanks Kimba, that PR is on the radar for sure.
snap, I prefer not to answer on the grounds that you may kick my ass.
I feel fantastic today powerful ladies, researchers, and lurking depressives! Factors include: 36 minutes of cardio yesterday in two 18 minute sessions. A solid but not excessive squatting session. Lots of sleep. No wine. No dark chocolate. Moderately good eating. Fish oil and vitamin D.
My quads may be a little bigger just above the knee at 17 inches vs 16-16.5 lately. Yay! Cardio finished yesterday with 15 minute treadmill + 3 minute cool down at 5.7 mph for 1.62 miles.
Militaries and back work are on the agenda for today. I leave you with this chocolate recommendation.
Man, my thighs are like rocks today. I should squat every day. I do believe I will.
My measurements
Height 5’4"
Weight this morning 110
Wrist 6
Neck 12.25
Shoulders 38.25
Chest above boobs 33.5
Bust 34
Chest below bust 28.5
Natural Waist 25
Fat waist (1" below belly button) 27.5
Hip at bones 31
Butt 35
Bicep 10.25
Thigh - at widest part 20.25
Calf 12.125
knee 13
forearm 9
quad (1" above knee) 17 (please don’t be a measurement error please please)
I’d love to see the quad and bicep numbers biggered.
/edit cardio
Treadmill 20 minutes + 5 cool down 4.2 mph 1.62 miles total. I peeked into the mirror cautiously and guess what I saw?? omg, a beautiful woman! Yay!!
Happy hunting for PRs or whatever your hearts desire beautiful women!
Finished the day with militaries and some rowing.
Main lift Military press (bb)
1x5 45, 1x3 55 1x1 65, 70, 75 < PR!
1x2 65 1x5 55 1x11 45
Accessories
Bent lateral and side dumbbell raises with 10s
Db shoulder press 1x11 20s
Neutral grip pullups 6, 5 <the second set was fully dedicated to Kimba
Light bench 1x10 55
Skull crushers 5x5 47.5 <I’m not sure if skull crushers are supposed to be a core workout but for me they are
Cable triceps presssdown 2x5 70
Finished up the day with 12 minutes rowing. I feel like crap today and I think it’s because I am fucking up the shoulder raises, using all kinds of hitching trap/back to get them up. I’ll post on this in the PW Q&A because I need some advice.
I also have a headache but it’s not because of drinking
You have a tiny waist. Gods. I need to get mine down before I blow my last egg and it turns into a menopot.
Very nice millies. Headache is probably due to the shoulder hitching causing tension in the neck. Levator is usually to blame.
You seem like the most peaceful, kindest person, ever. Just browsing through your log makes me feel relaxed for some reason, ha-ha. I think you have the zen… or something.
Thank you, spock. That’s a lovely thing to hear. Patch’s picture reminds me. I’m overdue for my post on talismens and why you and I, powerful woman, are not like everyone else.
Hold close to that which makes you strong!
Hola amigas! It’s been a while since I hollered at ya…
A. Cardio and Depression
I’ve been traveling for business and it’s been confirming for the clinical study. While I was in Chicago and then at a leadership conference, I barely got like 10 minutes of exercise in per day. By Caturday the results showed up and I was all weepy and shit. But I knew what to do! I got my ass down to the rec center and did a mile of sprint work. Then I still felt crappy so I ran outside for about 1.2 miles. I felt a lot better so I went to the rec center again for more sprint work. One more mile with about 10 sprint intervals, and I feel significantly better.
I think we call this a negative control.
B. Lifting
In the middle somewhere I got in a bench workout and moved up to a single of 97.5. I’m happy about this because lately that’s a PR. I’m unhappy about this because my 1RM is 105 according to my notes and I can’t imagine how I did that. Maybe it wasn’t a full rep? Or maybe it was because I was doing a lot of pushups?
Either way, I’m improving now, so I’ll take it.
C. Media and research:
I’ve been really fascinated by the research coming out about brown fat. See, children/babies have brown fat vs adult white fat. Brown fat is like a furnace for calories and keeps the bebies warm. It was thought that adults don’t have it, but several recent studies have shown that if they: 1. stay really cold 2. exercise (endurance - 10 weeks) or 3. are injected with irisin which is a hormone, they can develop brown fat. This increase calorie burning tremendously. The media thinks this means we can get an injection and not have to exercise. I think this means we can EXERCISE and get younger, healthier, less fat, and have higher metabolisms. Duh!
Peace, joy, and badassery to all you lovely peeps!
Thanks Kimba and Lula.
Cholula, it’s any of the three, so I bet you’ve got teh brown fat going on.
Cardio this morning 20 minutes on the rowing machine to mix it up so I don’t batter my hips too much. I still not sure rowing is challenging enough. It takes me 10 minutes to get to sweating. I’ll either treadmill or stationary bike later when I squat.
I read the Wendler article this morning and decided to record my thoughts on 5/3/1. I’ve tried 5/3/1 twice without measureable success for my 1 RM main lifts. I concluded I need two things (for me, right now) 1. more volume on the main lifts and 2. more practice at the heavy singles. But I recently realized I’m adopting some 5/3/1 principles by following up the singles with trying to max our reps while pyramiding down in weight.
