Monday
BW Squats
15ish x 3
Some PVC rolling…not as much as I should have.
Getting over a rough cold/flu-like thing. Blehhhhhhh.
But…looks like Spring is on it’s way! Looks like I need to hit the gym more!
Made an appearance in the mountains and the gym today! Been a while since I’ve been to either of those places.
Warmed up with a 3 mileish hike so I skipped the bike today.
Started a 5-3-1 program bc my boyfriend is making me. I’m just following his lead.
Band TKEs 15 x 3
Supersetted with BW squats 10 x 3
Deadlift
100 x 5
115 x 5
135 x 4 (embarrassingly difficult, skipped last rep…felt like back rounding) :-/
Shoulder complexes
Press
Bar x 5
50 x 5
55 x 5
35 x 10 x 3
Squats (parallel)
Bar x 10 x 3
Knees felt good!
Notes: Overall a weak workout but I am just proud that I got back into the gym. I think it’s a good start! I plan on posting a pic of my out of shape self on here tonight to motivate myself. Even though my priority right now is rehabbing to 100%, I also want to lose some weight before the summer and get more muscle.
I think we all go through those blah phases, especially with injuries. Those are the times I focus on the actual act of going to the gym and just doing something fun. You don’t always need a plan or a goal, sometimes just go to play and do the things you enjoy. Let the gym become a respite from a day of stressful activities, not just another stressful activity.
Glad to see you keeping at it when motivation levels are low. I agree with pch, sometimes just ‘playing’ in the gym is so refreshing! Just decide on some fun things you wanna do, or throw in a cross fit workout here and there.
Posting pics is good too, aint nothing better to keep you accountable! I just posted a few in my log too, lol, great minds think alike 
Ahhh, see, I am so busy! I forgot to even take the photo. Soon, I promise! Thanks for the motivation you two. Next gym session is Wednesday hopefully. 5/3/1 seems like it will be beneficial for me because I am in and out of the gym.
Woooo! Made it to the gym a day early. Really proud of myself.
Band TKEs
15 x 3
5/3/1 Wave 1 - Day 2
Push press
45 x 5
50 x 5
55 x 5
60 x 7
35 x 10
35 x 10
35 x 10
35 x 10
25 x 10
Single arm iso rows
70 x 10
70 x 10
70 x 10
Half squats
35 x 10
35 x 10
Static stretching
Box squat form (have video, not sure if its worth posting)
My bf said my form is not the best on the half squats so I didn’t continue. Hopefully soon I can get a form check video on these. My knees feel fine when I do them but he said it look like I put a lot of stress on them because I wasn’t sitting far enough back.
Overall a relaxing workout lol Doesn’t make sense that a workout could be relaxing but I’m really easing myself back into the game.
Just popping in to say hello. Glad you are back at it.
I’ve been doing a lot of squat practice myself.
Yes to the video!
Band TKEs
Shoulder complexes
Press
35 x 5 5 shrugs
35 x 5 5 shrugs
45 x 3
50 x 3
60 x 1 + 0 PR
50 x 5
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
Squats w/ braces
35 x 5
35 x 10
35 x 10
35 x 10
Chins
BW x 3
Notes: My bf must have set my 1RM wrong. It said I was supposed to press 60 x 3+ today and I barely got one. It is a PR for me so I will have to reset my numbers. I think he had it at 65.
Lots of pressing. I’m assuming these are with a BB. Do you press standing?
So far, I’m a OH DB press person. I like to stand. One arm at a time.
I try to avoid sitting down in general.
Dani - where are you located?
Pics are good.
[quote]Powerpuff wrote:
Lots of pressing. I’m assuming these are with a BB. Do you press standing?
So far, I’m a OH DB press person. I like to stand. One arm at a time.
I try to avoid sitting down in general.
Dani - where are you located?
Pics are good. [/quote]
Yep, standing with a barbell.
I’m in New Paltz, NY. I’m trying to upload my press PR video but my computer is not cooperating.
Band TKEs
15 x 1
Warm up with stationary bike
PVC rolling
Dynamic hip warm up
Half squats
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Deadlift
95 x 5
105 x 5
115 x 6
Supersetted with chins
65 x 10/ 2 BW Chins
65 x 10/ 2 BW chins
65 x 10/ 2 BW chins
BW step ups on box
Wrist roller with 25 lbs.
Planks
0:30 x 2
Notes: I’ve been really lazy with my corework. Today was a good start, even though it’s no where near where I was.
can I get deets on your dynamic hip workout?
[quote]BreStruction wrote:
can I get deets on your dynamic hip workout?[/quote]
Here’s a link to video of where I got my inspiration from although I don’t do all of these exercises (even though I should).
Hope it helps!
Walked to the gym
Warm up on rowing machine 5:00
Shoulder complexes 5 lbs
Press
Bar x 5
Bar x 5
Bar x 11
Women’s Bar x 10 x 5
Squat
Bar x 5 x 5
Tried the GHR machine, felt really awkward with my feeble knees. Won’t try this again for a very long time.
Notes: Easy, easy workout.
After this last workout, I started to feel really sick. Feels like the flu or strep again. I don’t know if I mentioned this in my log already, but I just recently started student teaching and have endured sneezes in my eye and rude coughs in my face from first graders. As a result, I get sick every 5 days. Looks like I won’t be working out for another week again. >:(
Hope you are feeling better. Take care of yourself Dani girl.
Congrats on your student teaching! My littlest girl is a first grader this year. Such a cute age.
There was quite a discussion about planks over on Kimba’s log a few days ago. Those are brutal aren’t they? And boring. Nice superset of chins and DLs. I feel like supersets really make use of the time you’re in the gym. Less waiting between sets.
Thanks PowerPuff! I am feeling a lot better. I’m almost positive I had the flu, so I am still not 100%. YUCK!
First grade really is adorable, they say the funniest things.
And yes, planks are incredibly boring. I think I might have to vote them my least favorite exercise and always find a reason to not do them at the end of my workout.
Long walk to the post office, beautiful day out!
PVC rolling
Shoulder complexes
Press
35 x 5
35 x 5
45 x 5
45 x 5
50 x 5
35 x 10
35 x 10
35 x 8…bleh
Attempted some bar squats in here, not really worth noting. Squatting = pain in knees.
45 degree donkey calf raise
90 x 15/calf stretch
110 x 12/calf stretch
120 x 12/calf stretch
PVC rolling
Bike…less than 10:00
Short hill runs x 5
Notes: Pathetic workout. I definitely went way too soon after recovering from the flu. The BBB on 5/3/1 pressing didn’t work out because I just felt so nauseous and tired when I was doing it. Squats hurt my knees bad today, need more warm ups next time. yuck, yuck and yuck!!!
Not enough time to go to the gym. My cooperating teacher for student teaching told me today that I have to make a breakfast item for the entire teacher staff for tomorrow morning. I spent hours trying to find something to make, then making it, then throwing it out! I managed to screw up cake in a box. I’m not meant to be in the kitchen!!! haha
Not a good day…did some BW squats and an extensive foam rolling session. Knees and left hip feel like garbage. My hamstrings are VERY, VERY tight and actually kind of “snap” when I’m squatting down.
Pre-squat foam rolling on quads
BW squat routine
1/8 squats x 15
1/2 squats x 15
Did above routine for 4 sets. Some push ups in between. I am still feeling really weak and tired. This is a hard time in my life for training :-/
Quick PVC roll
Warm up: hip bridges, supermans, 0:30 sec plank, Squats with womens bar 5 x 2
Press
Women’s Bar (25lbs) x 10
30 x 15
Deadlift
90 x 5
100 x 5
105 x 10 (PR)
65 x 10
65 x 10
65 x 10
Reverse hyper extension
BW x 10
Leg press/calf raises
90 x 10
110 x 10
130 x 10
Calf stretch
Notes: 105 x 10 is a rep PR although I am positive I could do that when I was healthy and deadlifting often. I’ve just never tried high rep deads before.
I know my log is extremely boring so here is an awesome video of my inspiring boyfriend who pulled 405 x 8 yesterday!! He’s awesome
Don’t know how to embed on this site…