LOG # 65
Elliptical
35 mins
kept a slow pace, and I kept wandering off in thought, and laughing and semi-screwing around. oh well.
Your training is looking much more structured 
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I had to switch things up almost entirely. After I have stopped working the weekend really gives me a chance to either a) fall into a coma-like sleep to recover from training, or b) gives me ample amounts of time to study. These past two weeks, I’ve been writing everything down when I head out to train, but I kept forgetting to log everything here, so I had 2 weeks worth of stuff. @MarkKO
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LOG # 66
Heavy Squat: work up to max
135lbs x 2
225lbs x 2
275 x 2
315 x 1
320 x 1
340 x 1 ( NEW PR! yay! I was extremely tired due to schooling that day, and I honestly wasn’t doing my part on eating and fueling up that day, so I’m going to wait another week or two and text out my max again, and prepare correctly this time)
Secondary work:
Zercher squats:
I tried 135 initially but the weight was irritating the crook where my inner arms are, but I think ill get used to it, backed down to 100lbs 3x5
SLDL: 185lbs 5x5
leg extensions: 150lbs 3x10 super set w/ leg curls straight set of 20 w/ 35lbs
back extensions: 200lbs 5x5
pin lockouts: 3 different heights all above the waist: 225 5x5
machine compound rows: 100lbs 3x10
Decline sit:ups 35lbs kettle-bell ( I think ill stick to plates because that felt VERY awkward doing that)
Battle ropes 5x5 ( felt very burned out so I kind of blew this part off)
LOG # 67
Hubby and I played freeze tag with a college buddy of mine and her boyfriend. Considering this is something we used to play when we were like, what, 10 or 12 maybe? We had a blast, and we honestly played for something just shy off 3 hours, but we weren’t looking at our clocks whatsoever. My friend orders this BCAA powder online from a site that she told me about but, the shit is damn near 50$ so I said screw that. We just used empty Gatorade and water bottles to mix the powder. Afterwards we went HAM, at the Pho restaurant, stayed away from carbs that day mostly, and ate a crap ton of vegetables, and chicken prepared in a thousand different ways lol , had some brown rice later that afternoon, but that was it.
LOG # 68
Speed for Bench:
60% of 1 RM
120lbs 9x3
Secondary work: OH press 100lbs 4x5
lat pulldowns: 100lbs 3x10
one arm DB rows: 30’s 2x15 each arm
compound machine rows: 105lbs: 3x10
Skull crushers: 100lbs 8x4
Front chest press: 225 5x5
after everything I decided to work on my glutes some, and I also did this online challenge of doing reps for any glute exercise of choice. So I skipped over to the smith machine and I did squat, but I place my feet well in front of myself with a wide stance so my glutes were as isolated as possible and that way my quads didn’t hog all the work.
I broke it down in sets of 10 for with a straight set of 20 @ the end for a total of 130. I used 50lbs for the first 3 set, then 90lbs for the next 3 sets, 135 for a set, then backed down to 50 for the last 20 reps.
The goal was 150-200 squat back to back sets, but I got to 130 because my butt was on fire, and I was approaching something shy of failure (It felt like it, but I might have just been too winded out to carry on), I know it takes a lot of effort to exhaust the glutes and a lot of TUT. After that I was worn out so I went home
Some songs I’ve run across that I’ll be adding to my playlist
The bassist is just so…awesome
LOG # 69
Xbox HIIT
Zombie apocalypse intervals again. I can make it up to the 20 min mark, then I get burned out. Had a good sweat sesh nonetheless
Just an update on weight and diet.
Now that I’ve stopped working ive had a lot more time to actually cook, and plan meals for me and hubby.
I still buy the same things each time with the occasional branching out and whipping up something fancy. Shakes of any kind, and smoothies have really helped me along the way.
So far I’ve been keeping a rough track of where my daily calories are and I’ve bumped things down to ~2,500 on days where I’m not training, but on steady state days, and then ill move them up to 3,000 on training days (specifically heavy days, speed days maybe 200 calories less)
I’ve also been utilizing walking 5-6 times a week for 35-60 mins. Either through the trails or on a treadmill at the gym. Once this month comes to an end ill upload body pictures to show where I’m at.
I wouldn’t say my diet is Paleo, but I do like the concept of paleo, so eventually ill try and fit the budget accordingly so that I can get more of the quality lean means, and carbs that we both like, (namingly sweet potatoes, flank stakes, brown rice, different cuts of fish, lobster, etc) I do good with getting in a bunch of different veggies, fruits, nuts, etc, and I keep the meats mainly to ground meat (70-30 or 80-20%), and either chicken or Cod, since that’s what my local grocery store sells the most at a decent price.
My weight is now sitting at 201. It bounces back and forth between 202-199 (202 being the highest due to water, food, etc.) When I wake up in the morning before doing anything 199-200 is the most accurate.
Now that things are falling into a steady rhythm, i’m not so much worried about the aesthetic part of my training, so much as I am about the strength gains. The aesthetic part seems to follow regardless so long as I keep cardio as a compliment to my training. I’m still hungry all the time, which I can deal with, but I’m not tired every waking moment anymore, which is a HUGE plus for me, because I was getting extremely irritated about that.
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I recently took four days off from training. It was more just to get in some needed sleep, and I picked some new books to read, and me and hubby went walking and biking for those days just to spend time with eachother. Not a reload just a relaxation period and to focus on my back. My back has pretty much healed. I’ve been doing some physical therapy exercises to help. I didn’t herniate a disk but I was very close to doing so, so I also took this time to rehab. Walking more frequently (every other day for about an hour), has helped TREMENDOUSLY. And I’ve noticed I haven’t been having a cat fight with the little bit of fat gain I always come across. Gains are rolling in pretty steadily at this point. So I’m proud of that. I’ve noticed my capacity for higher intensity during my workouts has shot up. What usually takes me anywhere to an hour and a half to two hours, I’ve now noticed I’m walking out of the gym after a solid hour. the last workout before this one I burned through everything in 40 mins and I thought there was a problem, but I’m glad I can pick up the pace instead of having to take overly-long breaks. I’ve met a cool Crossfit dude who goes to my gym, and he’s also a personal trainer so he cut me a deal in scheduling classes for hubby so he can get started finally.
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LOG # 70
Speed day for bench: 60% of RM (it’s in the 120 area but I just use 135 because i just want to) 10x3
Secondary work:
Front chest press: 205lbs 3x4
Triceps push downs: 2x15
DB extensions w/ 30s : 2x10
DB rows w/ 40s: 15 reps each arm
Cable rows: 110lbs 3x11
Lat pulldowns 80lbs: 3x8
Hanging leg raises: 4x10
20 min walk
1% incline
2.5 Mph
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