It’s still pertaining to the ongoing issue I have spoken about recently.
I realize we can’t keep running anymore. We just have to protect each other. Bottom line.
But it keeps me up at night.
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Feeling better.
Second wave of KERBEROS nearly done. I know I haven’t been logging anything, but it’s pretty straightforward. Most of you guys that regularly check in see what I typically do anyways.
Might be able to squeeze in another cycle before the challenge is over. Idk. School is out, and I feel greatly relieved for the summer. Didn’t do so hot in one of my classes, but it’s okay. Just gonna keep moving forward. Just work and gym for a while.
Ive made it to 191, though, my calories have dropped significantly more or less due to the recent things going on in my life. My appitite isn’t really there right now.
My training hasn’t really been affected, but my sleep has. I try to wind down every night since I struggle with insomnia (gets worse when I’m stressed). I’ve been offered prescribed sleep aids, but I’m not fond of medication. Lately I’ve been going to bed at 4am, and waking up somewhere around 10am.
Not entirely bad, but I typically get in around 9 hours of sleep. That’s my comfy spot.
Everything will adjust. I just have to go through it I guess.
Other than that I intend to complete the challenge. I’m looking forward to it.
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Here’s the run down of the program
Some days I mix and match, if I feel it’s needed. All sets/rep schemes, I just go by feel. Sometimes I’ll use two different ones, or just one.
Specific movements aren’t set in stone, sometimes I’ll use a variation of a typical movement if need be.
Prettt much it. Not complicated.
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Melatonin is kind of an in between from nothing to medication. Also ZMA but I have never tried it. And of course good ole chamomile tea 
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I loves the tea lol. I haven’t bought any chamomile in a while, but I have quite a few. So I’ll probably add that bad in there before going to bed. A work friend gave me a bunch of some of her melatonin. It’s been pretty good. It’s rather subtle, but I don’t mind.
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Update:
So I ended up pretty much rupturing a tendon.
I believe it’s called the fibular tendon. Or something close to that. I had been working quite a bit, and ended up overusing that tendon near my ankle. Got so bad, my husband had to carry me up the stairs. So I went for an appointment and they ended up putting a boot on me. Should be off within two weeks.
Since I can’t get my foot wet, swimming is out of the question. So is squatting. I walk like a weirdo, so I can’t really go on walks.
I guess I’ll use this time heal up. Mentally and physically.
Meh. Not exactly what I was expecting to happen, but I’m glad I caught it before it got any worse.
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OH DAMN!!! Everyday is Bench day…or I mean take your time and get everything right. Sorry to hear about your everything lately. Life has a way of pushing us to our limits.
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It suck.
I use to go to the gym when I broke my knee, crutches, no weight bearing. I did all upper body stuff and abs. I could not use free weight because I could not carry anything. I got to use the machine for about 8 weeks.
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I’ve used ZMA for years. I can’t vouch for it sending me to sleep easier ( never been an issue for me), but it does help me sleep deeper
Edit: I replied before I scrolled down. That sucks, but its just a small speed bump for you
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Damn Cyber here’s to a speedy recovery.
All machines for upper body for a few weeks.
Or just relax and chill.
ZMA does it for me… sometimes… it’s worth a shot.
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That blows.
Time to bring that bench way up.
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Yer Mark hit it on the head. Time to focus on chest and triceps girl.
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I did a test run today. Doesn’t seem too bad. I took the actual boot off today, and just shoved my cast in my shoe and it worked fairly well.
LOG# 438? I think? This was Yesterday
Bench work
Work the groove: 90lbs clusters of 5. Wasn’t really counting sets but i parked it around 5-6 sets, just feeling out my comfy spot.
Working set:
170lbs x3
170lbs x2
170lbs x1
165 6x2
Since all of my focus is now solely on my upper body, I had a bit of time to correct stuff.
Secondary:
Push ups: (girly version)
2x10
2x10
1x10
1x10
OHP:
100lbs clusters of 5-7 reps
Sets: 4
I had to take it easy since all of my body weight including the barbell gets put on both of my feet, from a standing position. Foot was kind of hurting, but nothing unbearable.
Since I’m someone that doesn’t really like skipping leg day, I just fed the leg beast inside of me, and allowed myself to do leg extensions till my heart’s content. Roughly 70reps in total. Kept it at 100lbs.
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LOG # 439
“50 reps Everything”
All machine work
•shoulders
•chest
•butt
•legs
•abs
•bicep/triceps work
•upper/lower back
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LOG # 440
Heavy High Reps
Bench
135x5
135x7
140x5
145x5
155x5
155x5
155x5
Secondary:
Push-ups: clusters of 6-7 reps(5 sets total)
Heavy rows:
225 3x7
Deadlift: (edit. These are rack pulls. Believe me I’m sooooo not near a 455lb pull from floor. Espeacially not for gnarly reppers like these. Deficit was about 6 whole inches. Lower than usual, but enough for me to crank em out. )
225x10
315x10
405x7
455x5
Burner set: 315x15
Abs: AMRAP. Mostly to rehab from Deads.
Felt pretty good. Probably should keep an eye on Deads though. My foot wasn’t hurting, but still. Just to be on the safe side, probably keep it lighter next go round.
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update:
Thank goodness I finally went to sleep. Not exactly at the right time, but nonetheless I finally did. I was going to have a nasty workout hangover had I not. Probably should have not gone to bed at 3pm. But I didn’t wake up until 11pm. But I feel fully recovered from training.
Idk if I mentioned this, but it’s worth logging for future reference. It’s been about 3-4 months since starting birth control.
Side effects are rather noticeable, but they aren’t bad, at least they aren’t to me. Acne has completely subsided. I don’t even need over half of my facial products I have anymore. Periods are 4 days. Max. No cramping, low to no fatigue, but it crushes my appetite. Could be another reason I don’t eat as frequently.
As far as training goes, it’s either go hard or go home. Typically, long breaks serve me well during training. So long as I don’t get distracted. Lately, the most I can push is a 1-2 min breather. Any longer than that, and my strength kind of jumps off the deep end, and I leak energy almost completely. Perhaps it’s a good thing though. Getting better conditioned? Maybe more work capacity?
Weight is looking good. Happy that I managed a slow weight gain. Probably the most steady weight gain I’ve ever had. Currently at 189-190. Doesn’t really deviate much. Looking almost just as lean as I was in the high 160s. Yay for slow progress!
Got an MRI and X-ray done on Monday. Gonna have to keep the cast on for another 3-4 weeks. Sort of bummed, but I’ll be okay.
Going to my in-laws tomorrow. They’re having a little pool party. It’s going to take every ounce of self control I have to not get in the pool. So not cool. Lol
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Absolutely hate insomnia. Woke up at 10am yesterday and have yet to go to sleep. Today is going to be…difficult.
Update…again:
Been falling off lately. It’s been about two whole weeks of absolutely no training, and mostly eating whatever I want.
Had some nasty flare ups in my foot, that were traveling up to my leg and fucking with my sciatic nerve. I more or less just got frustrated, and I have been staying inside at home, and just drawing and doing some mental training. I’d much rather have a happy mental, than risking hurting myself even more from being frustrated.
Today I’ve managed to pull myself out of my little pouty session. I told my doctor I’m ready for the boot to come off, so I just have my soft cast on. I can do more stuff in the gym with just the cast on. And actually wear both shoes. Lol
Probably gonna switch training up, but I’m not sure what I’m gonna do. Pwnisher keeps mentioning Deep Water. Think I might have a go at it. Would like to see how I fair on such a program.
Other than that I’m okay. Haven’t weighed myself. Haven’t been looking the mirror. Don’t really want to. So I’m not going to.
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LOG # 441
Full body
Bench:
100 x10
100x10
135 5x5
155 5x3
Secondary:
Assisted pull ups:
x12
x10
x10
x10
High rows:
4x12
Squat:
135 x10
135 x10
135x10
135x10
185 x20
2 min break
225 5x5
225 5x3
Secondary:
Hamstrings: 40 3x12
Good mornings:
135 3x12
Deads (variation)
Rack pulls (last slot, about a foot from the floor)
225 x10
225x10
2min break
315x8
315x7
315x7
2 min break
405x5
405x5
405x5
Secondary:
Hanging leg raises:
AMRAP (45 total)
Rehab:
*Prone/supine laying poses
*Decompress (lower back)
*Hip opening movements/gentle foam rolling
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Welcome Back!!!
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