[quote]alexus wrote:
that is interesting that you find training helpful when flo is in town. seems to be a fine line for me with mobility and lighter than usual weights being good and trying business as usual resulting in minor injury / strain. i had forgotten all about dips!
do you do any scapular stability prehab stuff?[/quote]
um…no… I dont know any scap stability prehab stuff. do you know any?
re: aunt flo, the harder I work the rest of my body, the less it seems to hurt… + 2000mg ibuprofen, no joke. or im on the floor/under a desk, dying.
glute activation x 2 rounds x 10 reps
glute activation x 1 round x 20 reps
…didnt want to lift with hips, but I did want to stretch them out. they’re getting stronger…
military press - this was week 3, and I hit my PR today, shirts are tight again (cutting off circulation) so upperbodywise I am pretty much where I left off 7 weeks ago.
kg x set x reps
bar x 1 x 5
22,5 x 3 x 5
25,0 x 1 x 5
25,0 x 2 x 3
30,0 x 1 x 1 (66lbs)
32,5 x 1 x 1???(71,6lbs) - well, i used my legs and threw it up… but without legs, no way
32,5 x 1 2nd attempt, fail.
dips with help
45 x 5 x 12 - first time I do 3 sets of 12 at 45. still fucking hard, but getting better.
wide grip pull ups with help
45 x 1 x 12
40 x 2 x 12 - mysterious right bicep cramp. seems to happen around this time.
overhand chins with help
40 x 1 x 8
45 x 1 x 12
basically failing on grip a lot, I guess I should bring my gloves to the gym and put them on during moments like these.
I’m off again until Monday… party party, but going to try to get more than one hour of sleep this weekend.
taking it easy still with the rowing… but i’ll start kicking it up next week. I like these intervals. forces me to have some discipline in my life. I wish i could have done 10 more, but I didnt eat that much today, and I was afraid of being tired for part 2.
part 2
kg x sets x reps
push press
22,5 x 3 x 5
25,0 x 3 x 5
27,5 x 3 x 5
triceps with help - i would find myself superbadass if i could do 60 BW dips.
45 x 2 x 12
40 x 3 x 12 -10kg!!!
wide grip pullups with help - gloves really helped me get through these. normally i cannot do it
40 x 4 x 12
35 x 1 x 10
last night (monday)
row 500m 1:53,7 /500m - tasted my chicken wings again… so i stopped
glute activ. circuit x 1 x 20reps
glute activ. circuit x 1 x 10reps
squat - still fing weak
kg x set x reps
bar x 1 x 10
42,0 x 3 x 5
52,0 x 3 x 5
58,0 x 3 x 3
leg press
30 x 4 x 12
30 x 1 x 50
leg extension - weak, and my quads burn
20 x 1 x 12
17,5 x 1 x 12
15 x 2 x 12
17,5 x 1 x 12
for so long i was so paranoid of having big thighs, i would NEVER lift with my thighs… but i think this makes them better. - also, taking 6 weeks off or whatever really helped me get perspective and like my body again…(the healthy working out body/not the sedentary one)
calf press
27,5 x 4 x 12
27,5 x 1 x 20
Hanging leg raises (with gloves)
BW X 2 X 12
BW X 4 X 6
BW 20s or so?
