Day 1, week 10
Horse is getting better, less hand walking and a bit of time outside
Squat 2x5x95, 2x5x97, 5x100lb/Pendulum 10x30lb, 4x10x35lb
Bench 2x6x95lb, 2x6x97.5lb
Incline bench 8x35lb, 3x8x32.5lb /Dip 4x10
I think, I need a deload week or so. Feel like I am running on empty.
Day 2, week 10
De load, no energy and I got a pain from my rib cage to the groin that wonāt go away.
Same as day 2, just very light.
Rest day. I donāt recall being that tired in a long time. I had brain fog all day at work.
My horse is all good so sleep is on the program tomorrow. I also changed work schedule.
Day 3 week 9, de load
same as usual but very light, slept a lot today.
And a nice 1 hour walk with my dog.
Not much to say
more rest
light version of day 4.
Starting to feel more energized.
Day 1, still going easy. Starting to feel better.
Just realized that next week we are going on a 4 days hiking get away!
First real vacation in 6 years, yes the dog is coming too.
Day 2
Really getting my energy back.
My schedule will be odd for the next few weeks, vacations, training clinic at work after closing hours.
This afternoon, I get my new program but It will start for real after the hiking trip.
Got my new program, major change of pace.
5-10-20
Day 1, cycle 1
Bench 4x5x95lb/Decline db press 4x10x27.5lb/Cable fly 4x20x40lb
Cardio between sets
OHP 3x10x45lb,10x35lb/Lateral raises 4x10x7.5lb
Internal rotation 3x10x20lb per side/External rotation 3x10x20lb per side
sled push as fast as possible, 35lb 3xround trip of the green
Also lost my battle with my hair. I was trying to grow it out for 6 months. I just find it was too much work so back to short but I now have so much grey. Well that is out too. I got wild as I went blue!
Pics please!
Thank you! Cute cute! I like it!
Day 2. Cycle 1
Squat 4x5x85lb/Pendulum 4x10x30/Leg press 4x20x(20,30,30,30)
Lunges 4x20x(bw,10,10,10lb db)/Crunch 4x12x(bw,8,12,12lb ball)
Plank 4x30 sec/Knee raises 4x10
Battle rope 3x20 sec
My butt is sore today and I have a feeling that my abs are super weak.
Day 3, cycle 1
Pull up 4x5/Straight arm pull down 4x10x(45, 60, 60, 60lb)/Hammer pull down 4x20x60lb/Cardio between sets
Bend over row 4x8x65lb/Wide hammer seated row 4x10x(45, 50, 50, 55lb)
Back fly 4x8x(7.5, 7.5, 10, 10lb)/Machine back fly 4x10x40lb
5 minutes of moderate intensity bike waiting for the boyfriend
Next 4 days, we are off hiking, but too cold for camping. Yes I am a wimp and nights below 10oC and I wonāt sleep in a tent.
Did 2 very nice hikes. But my bf got sick mid second hike. He had a fever by the end of the day.
Hike 1 we did over 10km
Day 2 we did a full day. It was supposed to be about 24km but it was really more just under 30. Which we did in 8h30min. Including some unofficial trail, back country trails and most trails were rated as hard. Colors were great# temperature perfect.
Saw one white tail, no moose or bear.
The dog was super for his first vacations too.
Now nursing the bf
Rested yesterday with my sicky. Today, Lucifer and I went for a short hike. 12km 3 hours way too crowded for me.
Planning to head back to the gym tomorrow with or with out the boyfriend.
Day 4, cycle 1
That is going to kill me.
Dealift 5x135, 3x5x155lb/Reverse hyper 4x10/Sumo dl 4x20x95
Felt nauseous by the end.
GHR 4x8/Back extension 4x12
Calf raises 2x8x160, 2x8x180lb/Seated calf raises 4x55lb
Also found what is the cause of my nagging back. I felt the pinch on the reverse hyper. Got to see if my chiro can help.
Day 1, cycle 2
I will hate this program. I would be happy to never do anything above 8 reps.
Morning hike 12.5km in 2h20min with my Lucifer
Bench 4x5x95lb/Decline bench 4x10x27.5lb db/Cable fly 4x20x40lb
OHP 3x10x45lb, 10x35lb/Lateral raises 4x10x7.5lb db (OHP must go down a bit, my back is not happy and this is way too close to failure to be sustainable)
Internal/External shoulder rotation 4x8x20lb each arm
Got to see my physio today.
My lower back has a very mild pinch/nag.
Turns out that my left side is a bit too mobile and the right pretty stiff in the SI joint.
Most likely do to my bad leg, so I have some re hab work to do.
Day 2, cycle 2
Feeling good, nice easy hour long walk with my dog. Did all my new physio stuff (knee to chest, side knee pull, hip bridge with leg extension at the top, side clam, transverse ab activation, Right Si joint mobilization with my toes turned in and left foot on a chair)
Box Squat 2x5x85lb, 2x5x90lb/Pendulum 4x10x30lb/Leg press 4x20x30lb
Leg press could be heavier but I really focus on using my left leg more.
Lunge 4x10x10lb db per leg/Crunch 12x12lb, 3x12x15lb
By the end of this set my legs were shaky
Plank 4x30sec/Knee raises 4x10 (first 5 with leg extension at the top)
I went with box squat because my knee/hard ware was not super happy, we had a major rain storm yesterday and I am feeling it today
