That all in the one session?
If so you’re a mad woman haha 
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Good to be back bud!
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Yessir. It was an hour and 10-20 mins. Tops.
I mean hey, I never said I wasn’t a mad woman lol
I guess the good news is now everything is trained and you can take the rest of the week off
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Lol. I still wish to up my frequency. I try to do it without wearing myself out, but that’s rarely happens lol
Starting the 28 Days of Gains training template. Finished days 1 and 2. A bit on the torturous side, but straight forward.
Last time I ran this I tweaked it so much that i wasn’t reaping any benefits.
So far I’ve been running this template as is, no tweaking, and just pushing through the sheer amount of volume provided. If I don’t have the equipment available I just substitute it with a similar movement but the prescribed sets/reps stay exactly the same.
I’m not too concerned with recomping, but just hitting the prescribed reps/sets. Obviously I’m not using any of my work set percentages, or even sub max stuff, because I’d either hurt something trying to hit the target amount of sets, or be in the gym for well over 2 hours. so it’s really my time to shine concerning properly gauging weight, and sharpening my regulation skills? I guess you call it.
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LOG # 442
30 DoG
Day 1
Upon doing the first set of squats my hips were NOT okay with the sudden amount of weight and volume I was doing. Should I have backed off? Probably. Did I? Nope. After a 5 hour nap, everything went away.
I used 200lbs. I was trying to feel out 225lbs but that first set had me nauseated, and I had downed a crap ton of water and rice on the drive to the gym, and throwing up was sooooo not on my lost of things to do.
Other than that I finished in 2 hours as recommended. And was feeling pretty good.
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LOG # 443
30 DoG
Day 2
Since my gym doesn’t have a trap bar I settled for Deads. No variation. Ergo rack pulls like I typically do. I was worried my lower back was going to be in ruins by the time I was done. But it held up pretty nicely.
Used 225lbs. Sumo stance since I’ve been pulling conventional for a while now.
My period has been trying to start, but the birth control hasn’t been letting it. And today’s session was…irritating to say the least. I would cramp ever so slightly, then be fine, and then start again. Which was distracting me from focusing. However there’s no bleeding…yet. But as I type this, my back is tightening up something fierce.
I’ve become very strict about my cycles. Most of you guys know I always log about it, since it’s got the capacity to completely make or break a training session, and I find it a very important aspect to training. For us ladies, at least. I’ve got about 8 more pills in the pack I have, but I’m just gonna back off taking them, and let the bleeding commence, because in my opinion, it’s better to actually let it come out than keeping it suppressed for well over a month.
Last two cycles were painless, but this one feels like it’s gonna be a bitch. So I’ve got ibuprofen on deck, and my heating pad ready to go.
That looks like pure torture Cyber good luck with that.
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Gosh it is. It’s day 3, and I’ve managed to do nothing but sleep, and eat. Lol I did one load of laundry, and fell asleep in the living room.
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LOG # 434
30 DoG
Day 3
I finished in 1 hour and 30 mins. I’m not sure if finishing earlier means the weights I’m using on certain movements are too light, or the lower body movements are just something I’m used to when done with high volume. Either way, benching took me the longest, since my upper body still remains the weaker half compared to my lower body. But I’m glad I’m hitting bench with a crap ton of volume.
So far I’ve been hungry. All the time. Which is amazing since my birth control was robbing me of any type of appetite.
The soreness has been present for three days now. It doesn’t bother me, so I figured once it passes, I can start adding 10-15lbs here and there.
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LOG # 435
30 DoG
Day 4 (edit)
Everything felt really good. My gym doesn’t have a machine specifically assigned for GHD but a little hamstring substitution never hurt anyways.
Deads were done on a 3 inch deficit mat. Sumo stance.Everything else was straight forward.
Weight has jumped up to 196. Not really looking much different so might just be the increase In fluids. To keep the muscle cramps away I’ve been adding in salt to my drinks. Just a smidge here and there. I’m sore more or less sore every day now, but not to the point of it hindering day to day stuff.
Today is date night, so Olive Gargen here we come!
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Woke up with an insane amount of gas. Gonna be honest, I went overboard with the salad. My first initiative was to just eat the green stuff first, meat second, and then carbs. However I’m now fully regretting my decision to do that. Should’ve gone for meat first, veggies second, and then carbs.
After the refeed I was uncomfortably warm. Not hot, but it felt like I was sitting in my car with the heater on. And for the most part I kept sleeping. Short bursts of naps, wake up, do something around the apartment, read, do some stretches, then sleep again.
Woke up extremely bloated about 4 hours ago. Farted consistently for about an hour and the bloat is now gone, and I’m full on hungry. So back to my typical food stuffs. Gonna back up off the vinegar drinks I have every morning since it’s causing indigestion, and just keep my ginger root drinks. Gosh I love ginger.
Other than that I’m getting slightly smaller. Most notably around my shoulders and upper arms. My mid section isn’t looking much different yet, but it typically responds the slowest anyways. So I’ll just be more patient and focus on my training and rehab stuff.
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LOG # 436
30 DoG
Day 5
Everything felt good. I feel like I shouldn’t be finishing the leg movements so quickly, but even with heavier weights I just do. Maybe I just like the pain of a grueling leg workout idk. Lol
Right shoulder was getting irritated, so I lightened up a few movements, but other than that this mornings training was pretty good.
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LOG # 437
30 DoG
Day 6
Felt aweful this day. Idk what it was. Perhaps needing to up calories a bit, or add in another meal. Just felt groggy, but managed to finish.
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LOG # 438
30 DoG
Week 2
Day 1
Felt better this time around. Second week of the first group of movements was a lot smoother. All my soreness is gone for the most part.
Still looking the same, but my legs are getting noticeably bigger. Back to 30 inches again. Uhh yay! Lol
My back feels incredibly tight though, and it’s been difficult to go to sleep without tossing and turning. So I might just sign up for a nice massage. Other than that, still going along steady.
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Update:
Weight has jumped to 200lbs. Wasn’t my intention, as I was actually trying to just stay put at low 190s.
Overall if I had to guess, so far, without actually getting anything tested, I’d say I’ve put on at least .5 lbs of solid pound of muscle. 1ish at the most. But I’m liking what the mirror is showing me. Waist area is slimming down. Albeit painfully slowly, but I can see it. Have no idea what’s going on with fat loss, but if I had to guess, it’s slowly going away.
My legs and butt look Ah-mazing. To say the least. My upper body still needs work. Strength wise. I’m hoping to be able to get at least 3 solid pull-ups. And work up from there. Long term goal of 10 in a row would be noice.
I’ve been going through these flashes of intense muscle cramps, followed by being insanely warm. Pretty much really hot. The hot flashes happen before bed, and the muscle cramps happen right when I wake up. So I’ve been putting salt in my morning drinks, and crushing up potassium/magnesium tablets in my coffee. So we will see by the end of next week if that helps any.
As far as the hot flashes, I’m not sure there’s much I can do about it. It’s not hormonal, although I do think it has something to do with how frequent I eat. Granted I’m still eating the same boring ass meals.
4 am - eggs, ground beef, whatever veggies I have on deck, rice, coffee with a small dab of butter, ginger root drink
5-7am - gym
Right when I get home I’ll down a pack of ramen because all of that volume sets off major muscle cramps.
8-9am - same thing as breakfast, switch the eggs with rice, add in one of my salt drinks, and fruit blends since my sweet tooth starts to kick in eventually.
12pm - potatoes, yogurt, sausage (usually 2 links about 5 inches each), giant thing of spring mix, salsa for flavor
4-5pm - mixture of ground beef and ground turkey. Shoot for 6-7 ounces. Mostly just eyeball it. Rice, frozen veggies, yogurt, and something fermented (bought 3lbs of Kimchi), and a pack of ramen, since the salt zaps muscle cramps pretty well to my surprise. This is when I stop eating carbs.
8-9 pm- I’ll usually just make a small thing of ground beef and drown it in salsa. I can’t drink straight up milk, so I get almond milk. If I’m wanting something slightly sweet, I’ll pour just under half a glass of almond milk and dilute it. Just to satisfy any cravings. I get the slightly sweet almond milk, because why the heck would I get the unsweetened kind? Lol
(If I’m still up) - mostly just fluids. Diluted Gatorade, or potassium drinks from the grocery store, ginger and cucumber drinks, or one of my salt mixtures,
I realized the last week of this challenge is the first week I go back to work, so I’m not sure how to go about balancing work and intense training, but I’ll figure it out. Sometimes if I’m having one of my insomnia runs I get the urge to overeat, so I’ll just experiment with ginger root, Rosemary, lemon, cucumbers, and make a glass of water taste good to distract myself.
I don’t really deviate from the food selections, out of simplicity, I just switch up different pairings, if I get the urge to. Get the same shit every two weeks and keep moving. My husband gets bored with it, so I buy whatever he wants separate, and just mix and match my food choices with it so he’s not steadily eating crap all the time.
In total I’m at roughly 2600 calories, and I may or may not be undershooting them. If I add in another meal I can easily be at 3,000 again. But I’d rather just give myself an extra meal if my training calls for it. Not enough energy, lifts aren’t moving as well as they should, etc, instead of consistently staying at 3,000 since it’s easy for me to overeat.
That’s about it.
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LOG # 439-444
30 DoG
Week 2 entirely
Idk what happened, but I kind of got tunnel vision, and pretty much did absolutely nothing this passed week except train, eat, and sleep. Completely slipped my mind to log and post any notes, but nothing deviated too much anyways.
I think my brain started to catch on as to what I was pretty much forcing it to do, and I completely lost interest in the normal day to day stuff I’ve been doing since being out of work. Watching tv, drawing, video games, reading, fiddling with whatever I want in the apartment, hanging with my close work friend, etc. I’d wake up at 4, train, eat, and pass out by 8:30pm.
Surprisingly, I haven’t been doing ANY type of pre-hab/ re-Hab stuff, but my problem areas haven’t locked up on me, so I’ve got that going.
I ended up sleeping pretty much all day today, err yesterday now? So technically today is off day, and I’m glad I timed it right because I also go in to get my cast off. Thank goodness! Im so ready to scrub my freaking leg!
Think today is just gonna be me doing girly stuff. Bath bombs, face stuff, hair stuff, and possibly get my nails re-done. Yay spa day!
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Enjoy the day Cyber, and don’t you forget you have a life outside the gym
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