Dani's Rebel Log

Training Training Logs
3041

First time logging in a bit.

I’ve felt the need for shorter workouts this month or maybe they’re not really shorter time wise but there’s just fewer exercises with more rest between sets or maybe more sets in general or maybe more reps per set and the whole workout seems less interesting but it’s probably about the same and who really cares about missing punctuation and run-on sentences?

Leg Press: 4 x 5-8

Seated Ham Curl Drop Set: 4 x 10 reps drop weight, 5 reps

Butt Machine: 4 sets x failure (still pumped from this, three hours post workout)

I’m getting back into ab work but actually didn’t hit them today. I did however get 4 minutes of tanning booth.

Other Stuff

Yesterday was full of carbs and cheeses. That’s the trend with holiday parties, so I always make sure to bring a protein source. Chris and I went to a shindig that one of my improv friends put together and we played a ton of (non-improv) games with a huge group of people we mostly didn’t know from his wife’s work.

Also had some range time last week. The older gentleman shooting next to me became a buddy and I think we agreed to compete next month.

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Plus some early morning nature walks. Roxy can’t hike anymore so we’re basically just doing easy strolls through nature.

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3042

That is awesome! I really love Crunch. The people there all seem to be super friendly and high-energy.

How are you feeling?! Did you have a good Christmas?

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3043

I thoroughly enjoy your writing sir. And you need to see the fourth John Wick… just make sure you get a box of tissues handy, and maybe some ice cream too.

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3044

Usually the intense violence acts as a buffer for my emotions, but when they throw dogs, especially good doggy dogs into the mix, even listening to Slayer doesn’t help.

:man_shrugging:t2:. I have a soft spot like that. My last pooch was a female pit. Fiercely protective and loving of my wife & son. Even up to her last days, when she would smell a raccoon outside she’d spring to her feet and run to the door to go after it. Like, literally with her last breaths. Great doggy.

Edit:

Thank you! Thats very kind.

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3045

Awwwww. Coincidentally, I saw your comment on desktop while playing this top 5 dogs of the year vid on my phone. You’d love this.

And what a great gal you had!

That type of loyalty/protectiveness is just incredible. :smiling_face:

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3046

It really is. When we brought my son home as a newborn she took one sniff of him and became his nurse maid. For the next 6 mos. she didn’t leave his side except to eat or go outside. Even long time friends had to pass through her to see him.

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3047

Well, I thought I was better until the end of last week and then I got this really stupid cough. I actually went to the doctor because I was sick of being sick and now I’m on an antibiotic and finally feeling human. This is getting ridiculous. lol. How are you doing?

It was not too bad. I got to hang out with my family and just chill. Did you do anything fun and exciting?

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3048

I’m so sorry you had to go through all that. I was so close to going the same route.

GOOD!!! YAY!!!

That’s the best.

Mine was super relaxing too. Just got out in nature, enjoyed some wine, crushed Chris at this game called Quirkle, watched a movie and a stand-up special.

Have you seen Carry-On on Netflix?

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3049

Well, the only reason I ended up going in is because my mom is a retired nurse and after I got off the phone with her I was convinced I had walking pneumonia, whooping cough, a lung tumor or a combination of all three. Lol.

And, come hell or high water, I’m going to the gym tomorrow!

I got this game for my 7-year old niece for her birthday this year. SO FUN!!!

Not yet, but I have it “on my list”. Is it worth watching?

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3050

Moms have a way of doing that.

Hope you have a fantastic workout: challenging but not exhausting.

HAHA I’m right on that age level with a little alcohol… and without if I’m being honest.

Yes! It’s so good I would’ve watched it in the theater.

Remember the movie Speed from the 90s? The suspense and action of Carry-On kinda has that same feel.

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3051

Yes, I definitely remember Speed and now I know what my New Year’s Eve plans are!

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3052

Spinal Erectors are Neat

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I’m taking it easy on my shoulder/scapula ever since tweaking it on the cable machine last week. So today I went to the gym solely for abs, spinal erectors, and treadmill walking – stuff that can be done at home, but is hard to do when you have little fur-muffins lick-attacking your face anytime you get near a floor.

I feel pretty strongly about hitting the spinal erectors (currently) and it’s a thing people don’t typically address because if you squat, deadlift, or do any Olympic lifts they get hit adequately enough for performance.

However, it doesn’t take much to target them with slightly more intention, and when I do, my hip problems go away and I get a ton more definition in the lower back musculature, like meaty columns of muscle surrounding the spine.

My unscientific theory — that could totally be BS — is the more you build your spinal erectors, particularly targeting the lower half, the less likely you are to have a love handle problem. To advance this idea, I suspect that building muscle near or under areas of body fat distribution will lead to more leanness there.

So it’s not quite spot reduction, but more like spot enhancement that leads to metabolically active muscle tissue, which has an affect on surrounding areas. If this idea is false, I don’t care. I will continue enjoying it and believing it.

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3053

Now I’m curious what you do specifically for a spinal erector day?

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3054

I like and use the back extension machine at the gym frequently, but think otherwise my erectors likely get enough work with other things. I also try to do reverse hypers concentrating on huge range of motion rather than added weight, which might help with spinal flexibility.

Old people confined to bed for a few days can lose a lot of strength in their erectors and walking without them is difficult. So it is worth putting extra effort into them if the older version of you values mobility.

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3055

I probably wouldn’t dedicate a whole day to it unless feeling kinda burnt out on the major muscle groups, but like @DoesTheHeavyLifting said, the back extension is a classic and it’s what I used to prepare for my figure comp a decade ago. I have a pic of my back the day of competition and am pretty certain it worked well.

But even that is controversial. There are some coaches who’d say you’re using that machine wrong if you focus on the spinal erectors instead of the glutes and hams. I disagree. Use it for whatever you want and learn to shift your focus on the muscles you want to emphasize.

Currently, I’ve just been getting on the floor and doing body weight stuff that’s taxing my posterior chain with an emphasis on that area. Actually don’t know the names of these exercises but I practiced them a bunch when I took yoga flow classes in my 20s and other forms of group fitness.

When Chris and I first started dating (15 years ago) he was impressed by my spinal erectors. :joy:

Weirdly enough those muscles are responding quickly to what seems like very little stimulus. I like to do kind of a Tabata style thing where you go all out for a bit, rest for a bit, then do it again.

But it all works so if loaded back extensions are more your thing, go for it.

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3056

Yeah you’re probably right about that. They don’t need much.

Absolutely. And I think a lot of back pain could be solved by strengthening the whole core.

3057

Some Traditions are Stupid

Went to a NYE party last night and didn’t make it to midnight. Actually, I didn’t want to make it to midnight because I don’t see the point in ruining your sleep so that the first day of your year sucks.

Why do people do this? Tradition?

I think it’s time we admit that a lot of traditions are based on woo-woo superstitions that make no sense for real life. Especially if you want a great physique. Losing sleep is a massive disadvantage in all areas of life, particularly if you give a crap about your body and overall health.

Waking up early (without an alarm) is a super power if used correctly. But that’s hard to do if you stay up late.

This afternoon is probably going to be a struggle though because I did stay up two hours past my bedtime and still woke up at 4:30 am.

Today’s Workout

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Incline DB Bench Press

Lateral Raise

Rope Pull Thingy

Arnold Press

Chest-Supported Row

Spinal Erector Stuff

I went light/moderate on all these but emphasized the eccentric and went to failure or about 1RIR. Shoulder was still irritated but I worked around it and now it feels pretty okay, so maybe just getting some circulation in and around the joint actually helped. Or not. We’ll see.

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3058

Although New Years is overrated, I don’t see staying up to midnight as a big deal. Still, why not start a new year off on the right foot? Naps are healthy too, and refreshing if under twenty minutes or so.

Will try to make it to the gym today and keep it light. Expect it will be crowded with the resolute… who will stop showing up after ten sessions.

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3059

Hope it’s a good workout! Our gym was pretty empty this morning so maybe you won’t have too big a crowd either.

3060

2025 Resolution: Be a People Displeaser

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I started saying no to things I didn’t want to do nearing the end of 2024, thanks in large part to the book @Andrewgen_Receptors recommended. And the better I’ve gotten at it, the more confident and genuine I’ve become.

So, my goal is to lean into the idea of displeasing people, and to authentically say yes only to things I can do from a place of love… not out of a sense of obligation or to show people that I’m a “good” person.

Do I second guess this choice? Of course. There are a lot of what-ifs. Like, what if someone dies?!

Well, they will. Trying to be the person everyone else approves of won’t lengthen their lives or mine. And it’s not my responsibility to please those who routinely make me feel bad.

Helpful Material

If this resolution resonates, here are some extra resources.

The bill of assertive rights is at the very beginning of the book, “When I Say No I Feel Guilty” and it’s pretty powerful even without a complete explanation of everything on this list:

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If you haven’t heard of the “Let Them Theory” you need to check it out asap.

Here’s the podcast if you want to listen while you drive:

This is the most liberating thing in pop psychology, particularly if you’re afraid of people thinking you’re a terrible person. Here’s a hint: Let them. And you can apply this mental strategy to nearly every situation.

The Let Them book goes even deeper and adds a let me component to it. This came out on Christmas Eve and I devoured it. (Well, I devoured the brunt of it and didn’t quite finish the fluff that the publisher required to reach a length-quota.)

And finally, this interview Chris Williamson did with Nick Pollard is so compelling that I’ve listened to and replayed several segments of it on both YouTube and apple podcasts.

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