You got the prescribed reps so its good, you’ll bounce back to PR land in no time.
I’d just keep on going and wouldn’t repeat. You can always reset your maxes if you run into difficulties.
Mmmm. Chocolate.
So the whole whoosh theory is correct. Last Saturday I moaned about not having lost any more weight since the previous week, and still having a 29 inch waist. Sunday I taped it again and it was down to 28.5 after my run. This morning I taped it again and it was 28, and my weight was down to 10 stone 11 (151lbs). This, despite a cold and inhaling quite a few more chocolates than is considered decent. Weird how the body works.
So I was back in the gym again today. I elected to repeat the week rather than pick up where I left off - If I’d done that, today would have been squats, and that wouldn’t sit well with my Sunday run.
5/3/1 Cycle 2
Week 2: Day 1 (again)
Warm-up:
Kettlebell/push-up mash up
This is done with no rest:
Push-up x 10
16kg kb swing x 1
Push-up x 9
16kg kb swing x 2
Push-up x 8
16kg kb swing x 3
Push-up x 7
16kg kb swing x 4
Push-up x 6
16kg kb swing x 5
Push-up x 5
16kg kb swing x 6
Push-up x 4
16kg kb swing x 7
Push-up x 3
16kg kb swing x 8
Push-up x 2
16kg kb swing x 9
Push-up x 1
16kg kb swing x 10
Same as last week. Still horrible.
Military Press:
Bar x 10, bar x 5, bar x 5 (working sets) 25kg x 3, 27.5kg x 3, 32.5kg x 6
Exactly the same as last week. I was hoping I might get another rep on the last set but looks like six is my limit. For now, anyway.
Accessory work:
Rack Pulls:
Lowered it by one pin from last week.
Bar x 10
Bar x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 1
The 100 was ugly as hell. I need to back the hell off this and just get the form nailed down before trying to add weight.
I’ve found that my optimum position is somewhere between conventional and sumo - knees just outside elbows, but not by much.
Kettlebell snatches (alternate arms)
3 x 6 x 16kg
Added another rep over last week. Felt fine.
Dumbell Rows
1 x 8 x 28kg
1 x 5 x 30kg
1 x 3 x 32kg (PB)
Felt quite strong and grip was good on the first two sets so went for 32 (70lbs) which I hadn’t tried before. I don’t know if the bar was thicker but it felt like it - but that could be my grip going after the first two sets. I had trouble holding on to the thing. Still, it’s a PB so I’ll take it.
And that was all.
Congrats on the fat loss! Awesome. And more awesome b/c you even got some chocolates in there.
Great workout Cal - seriously the kettlebell/pushup mashup sounds absolutely killer.
good work, woman!
Even if the workout didnt go exactly the way you wanted it to, at least it didnt suck! Glad the waist started shrinking for ya, i was considering sending u Kimba’s shockey monkey!
I vow to try that kettlebell/pushup thing. So glad you’ve found a deadlift position that is working for you.
Very soon your waist measurement will be at or less than mine (27 inches). Built like an hourglass, you are!
[quote]Cal Jones wrote:
This is done with no rest:
Push-up x 10
16kg kb swing x 1
Push-up x 9
16kg kb swing x 2
Push-up x 8
16kg kb swing x 3
Push-up x 7
16kg kb swing x 4
Push-up x 6
16kg kb swing x 5
Push-up x 5
16kg kb swing x 6
Push-up x 4
16kg kb swing x 7
Push-up x 3
16kg kb swing x 8
Push-up x 2
16kg kb swing x 9
Push-up x 1
16kg kb swing x 10
[/quote]
That looks like fun.
3 mile run today. Didn’t feel like doing more - actually didn’t feel like going out at all (grey and rainy, bleh) but forced myself. Ran at what felt like quite a good pace for me (I’m typically a 10 minute miler) - enough that it felt like hard work.
Three weekends until the 10K.
weight loss, inches off the waist, chocolates AND a PB with those 70lbs DB rows - I would say you had a good week Cal.
[quote]nlmain wrote:
weight loss, inches off the waist, chocolates AND a PB with those 70lbs DB rows - I would say you had a good week Cal. [/quote]
x2! 'cept i’ll say GREAT week, woman…
Officially not a workout today but I did go to the park at lunchtime and bust out some sprints. Only five of 'em mind - first time I’ve sprinted since I sprained my ankle and I was so winded I can still feel it if I take a deep breath. Foot didn’t hurt at all. (Win!)
I felt fine after, until I went back to my desk, sat for three hours and then went home and noticed my butt/thigh piriformis pain thing. Ah well, ART tomorrow.
Those last two sentences sound so Catholic. 
Those sprints def sound like a workout to me!!
Sprints hurt. Especially the first ones after a long layoff. That’s great that your foot didn’t hurt!
I like running sprints on grass, not pavement. There is a local soccer field that I use sometimes for this in the good weather. And, I am SO not a runner!
Yeah I prefer to sprint on grass but the local playing feels are a bog at the moment, and I don’t think my boss would take too kindly to me tracking mud around the office. So it was paths, whilst avoiding a small child learning to rollerskate. And in Chucks, too.
Bench workout today, which was better than last time.
5/3/1 Cycle 2
Week 2: Day 2
Bench Press
Bar x 10, 30kg x 10, 40kg x 10, (working sets) 42.5kg x 3, 52.5kg x 3, 62.5kg x 5(that’s more like it!)
Sleep is still not brilliant but at least I wasn’t fighting a cold this time. I felt a lot more confidant.
Dumbell Rows
10 x 26kg
8 x 28kg
6 x 30kg
(Again, better than last time).
Weighted Hypers
2 x 12 x 16kg (dumbell behind neck)
Didn’t have time for much else other than stretching but I was fairly satisfied with what I’d achieved.
ART this evening - calves still hurt a lot, but my hip flexors was a lot better. Glutes and piriformis are still pretty painful. Shoulders I can bear although I definitely feel them. My therapist, Nicole (a 5’9 Canadian Ironman triathlete with forearms that could snap a moose’s neck) felt happy enough not to call me back for a couple of weeks. Next session will be March 8th, the day after my 10K. My calves are so not looking forward to that!
And now some good news - my phantom boyfriend is finally paying a visit. He’s coming to London on business on Thursday so I’m taking Friday off and we’ll spend a long weekend together. I’ll finally get to see Avatar at the IMAX. Yay! (I’d hope for some sex, too, obviously, but I have a feeling Aunt Flo will be around. Grrr. Maybe I’ll get a day at least. We’ll see).
Yay! A good gym day! One of these goes a long way to restoring enthusiasm for this lifting business. Awesome bench money set.
To hold my head up around here on hypers, I’d best be moving on from the lowly 15 lb. dumbbell.
Glad to hear the boyfriend is coming, and I hope you get everything you want.
Great bench and wow to the rows. If I’ve calculated correctly your rowing some serious weight there. Nice!
Huzzah to the bf coming to town - if I were you I would get it on and then feign surprise. Works every time.
ps. You’ll love avatar - but who’s with me on wanting to see Alice in Wonderland? Tim Burton, 3D, nuff said.
30kg = 66lbs, so it’s not too shabby. Main limiting factor for me on those is grip. It does seem to be improving though.
Alice looks…interesting. Johnny Depp is unrecognisable as the Mad Hatter. He looks very, very odd.
One I’m interested is the Clash of the Titans remake that’s coming soon - that’s another great big special effects 3D movie. Could be a lot of fun.
not to be too gross… but if he misses you as much as you miss him, time of the month should be no obstacle.
also did I mention I like your bench?
[quote]AlisaV wrote:
not to be too gross… but if he misses you as much as you miss him, time of the month should be no obstacle.
also did I mention I like your bench?[/quote]
i will one up you Alisa…i saw this somewhere…
“ass: the other vagina”
^^^^^i jest^^^
excellent training-glad you are back up to form! 16 kg hypers…holy mother of something!!
Yeah, I’d say Talenaah definitely one-upped Alisa.