Nice work on the millies-i love when neglect to an exercise doesn’t necessarily=moosh. Enjoy your weekend, Cal
[quote]cholulalula wrote:
Nice work on the millies-i love when neglect to an exercise doesn’t necessarily=moosh. Enjoy your weekend, Cal[/quote]
Me too, it’s like a present!
Ah I wasn’t neglecting the exercise as such, just my old problem right shoulder stalled my progress for a while.
Food for yesterday (as you remember, I was going out with my old online gaming friends I hadn’t seen for years).
Post training: 2 scoops whey, 2g fish oils
2pm: Minced beef in tomato sauce, buckwheat, broccoli (frozen) - thought I wasn’t going to have any veg but then spied the last of the frozen broccoli at the back of the ice box. Result.
During evening out: three cups of black coffee. One came with some Smarties (a bit like M&Ms - the non peanut ones) on the saucer; the other two had a tiny shortbread biscuit each. I did eat these, but I didn’t have any drink drinks, or any pub food. The good news is because I didn’t spend the little bit of money I had on booze, I can now spend it on groceries today.
Did something different this morning.
Although I didn’t drink last night, I only got 5 hours’ sleep. I guess I could have slept in longer but it would have screwed up my plans to try a circuit training class today. The class is run by one of the instructors I’m quite friendly with and he told me they used kettlebells and ViPRs (I’ve never used a ViPR before and they are new to my gym so I was interested. Google it if you don’t know what it is - there are videos on YouTube). Thought I’d give it a try.
Still, wanted to get my squats in first. I was dragging my arse a bit, being somewhat tired and undernourished, so I didn’t try anything maximal.
Warm-up:
20 hypers
20 reverse hypers with V at top
20 clams (per leg)
20 single leg hip thrusters (foot on high bench) (per leg)
20 good mornings, 5kg body bar
20 overhead bulgarian split squats, 5kg body bar (per leg)
In the free weight room:
10 stepovers pin 8
10 stepovers pin 10
Squats:
Bar x 20
30kg x 15
40kg x 12
45kg x 10
50kg x 10 (+2)
55kg x 3 (-2)
I was happy to get two extra reps at 50kg although I did pause to huff and puff a couple of times.
At 55kg I didn’t have it in my today. My back didn’t feel right so I stopped there. Too early in the morning; too little sleep.
Overhead Squats
3 x Bar x 6
1 x 25kg x 6 (+1)
Same as last week. Just trying to build up with these because they hurt my wrists (I could get more reps were it not for this).
I didn’t do any accessory work because of the circuit class but I did do a few handstands. I am still using the wall but I’m standing further away so it’s there to stop me if I overcook it, but I can still stop short of it once I have sufficient control. This has happened, uh, once. I am getting better control at these but I think it’ll be a long road to a proper, unsupported handstand. Still, I enjoy doing 'em so it’s fun to work on this skill (unlike, say, bridges, which I am totally lazy about doing).
1 hour circuit class.
This was interesting. After the squats, the warm-up itself nearly did me in (running, jumping, high speed step stuff) but once I started I sort of enjoyed it (sort of because it was challenging and I was sweating like a cart horse). The ViPRs are quite interesting - they’re like strongman equipment only much smaller. I definitely got a good workout and think I will continue to use this for conditioning. Plus, some buff guys to look at.
Right, I’m off to buy my groceries.
yay for grocery money! lol…I’m not laughing at you but I know how that feels.
That class sounds interesting and fun. I’ll be happy when I can run and jump again!
Good news to catch up on~
squat Prs
Dip Prs
great Millie session
and progress regarding the diet. Congrats on all ends!
Buff guys are a great reason to hit the gym 
Just take care not to trip over anything or lose control of a heavy weight while all this eye candy is strutting around the place. There’s no way I could squat heavy early in the morning.
Nah, I don’t do heavy weights at the time the fit guys are there.
Yesterday I felt too beat up to train (damn you, circuit class!) I still felt sore today but went for it anyway.
Warm up:
20 hypers
20 reverse hypers with V at top
20 clams (per leg)
1000m row: 4:15.1 (sucked today - I don’t know if the resistance on the machine got altered - I always put it on 8 but it felt like there was less drag, somehow - or whether I was just crap, but struggled to maintain a sub 2:10 pace)
10 step overs (pin 9)
A load of mobility stuff with the body bar which I won’t bore you with.
Superset:
Band pull-ups: 6, 5, 4, 4 (also sucky!)
Decline push-ups (feet on step +5 risers): 10, 10, 10, 10 (these were actually challenging).
Sumo Deadlifts:
Bar x 10
50kg x 10
60kg x 10 (+2)
70kg x 8 (+2)
80kg x 6 (+2)
90kg x 4 (+2)
100kg x 1 (no change)
My back didn’t enjoy the 100kg so I didn’t try for a second rep. Not sure I would have got it anyway. Happy with the rep increases on the other work sets, however.
Superset:
T-bar rows: 20kg x 10, 25kg x 10, 30kg x 6 (in retrospect, should have gone for 27.5kg)
Dips: 10, 10, 8
Haven’t done T-bar rows in a very long time. I am not too strong at them - I guess I need to work this exercise a bit.
Superset:
Pulldowns (wide neutral grip): 45kg x 10, 40kg x 10
Straight Arm Pulldowns: 20kg x 10, 20kg x 10
Did a few handstands as well but they started to suck because I was tired.
I was in the gym for around two hours - that seems a bit excessive given the amount of training I actually did.
I’m going to deload for the next week (visiting my parents at the weekend) and resume proper training on Monday. I will do a spin class or two.
wow, your squats really are coming along 
congrats on your decision to grocery shop rather than drink. i decision i’m often faced with. i try and stock up on tinned tuna for just those occasions :-/
A no brainer for me. I actually prefer to feel sober than drunk. I like wine with a meal if I go out but other than that, I’m a non-drinker.
Cal, awesome workouts in here! I’m still amazed at how much you’ve stepped up your game. Inspirational!
Sumo deadlifts are fantastic! 220 is good stuff! Well done.
I just started OH squatting myself - how are you getting that bar up? Do you put it on your back and then press it up? What are you going to do once the weight gets heavier? This is what I’m dealing with…not sure what to do…
Also, I’m going to start swimming too, soon. Can’t wait! I freaking miss cardio!!
just popping in to say…remember when you posted in my log when I was feeling sick often and run down that perhaps I had an iron deficiency? Well you nailed it! Just got blood work back and my iron is quite low! Just thought I would share as your advice was right on!
coyotegal - that’s great to hear because it’s something you can fix. Hope you start feeling better soon!
Maschy - I am not using much weight so I shoulder press it up (in front of my head, not behind). Before racking I actually rest the bar on my head to narrow my grip again, heh. My head is hard and doesn’t mind.
[quote]Cal Jones wrote:
I actually rest the bar on my head to narrow my grip again, heh.[/quote]
holy crap that is amazing!
i would LOVE to see a vid
Your wish is my command. Here’s one from last year.
School today; spinning this evening. Again I was tired (and hungry) but I got in and did it. I used to 45 minutes or so I had before the class to stretch my back over a bosu ball, roll myself on a medicine ball (holy quad pain, Batman!), do some hypers, reverse hypers and my usual shoulder mobility/warm-up. Did a few handstands and headstands and then the class.
I’ve not been doing a good job of logging my eats but I was a good girl today and did not eat the choccies in the staff room (one teacher’s daughter had just given birth, so she brought those in), although I did put a few in my cupboard for one of my higher carb days. Heh.
Cal, stopping in to see how you are and happy to discover that you are doing great with training and eats. Nice!
I haven’t done overhead squats in awhile and I’m easily suggestible. Perhaps I’ll do them tonight.
[quote]Cal Jones wrote:
Your wish is my command. Here’s one from last year.[/quote]
Now that’s using your head. Sorry terrible terrible joke.
And why not eh? I have a head with a (approximately) 148 IQ that doubles as a battering ram. I take a size 7 and a half in hats. What’s not to like?
No workout today and just as well - I had all the strength of a wet lettuce once I’d finished school. Seriously tired.