My feet feel kind of like that if I’ve been wobbling and shifting my weight entirely onto the heels when squatting. I try my best not to move my toes up. I have no idea what shoes help the best with shin splints but I’ll give these a try since they are also good for walking or standing for long periods of time too.
Kept forgetting to log this past two weeks, but I managed to write them down in my journal:
LOG # 115
Bodyweight circuit:
Push-ups
Hip thrusters
Incline push-ups
Reverse crunches
Walking lunges
Hip band side walks
All x20 for 3 rounds
1 Like
LOG # 116
Same as above but for 4 rounds and a bit quicker
LOG # 117
Max deadlift
Work up:
135lbs x 1
225 x 2
275x 1
315 x1 (New PR! For sumo)
I do have a video, but I also peed myself again, despite wearing some backup and going to the bathroom before. So I’m probably not gonna share it. Have no idea what to do about that anymore. Sometimes it’s squats that do it and sometimes it deads that do it.
Secondary:
Lat pulldowns: 100lbs 4x12
Seal rows: 135lbs 3x10
Back extensions: 130lbs 4x9
Leg curls: 85lbs 5x6
Hanging leg raises: 3x12
3 Likes
LOG # 118
Body weight circuit same as others
LOG # 119
Max bench:
Work up:
135lbs x1
155lbs x1
175lbs x1
185lbs x1
210lbs x1 (NEW PR! Finally!)
Tensed my middle back up really tight so it hurts to bend over at the moment from benching. Using that new deep tissue massager and it hurts. Plain and simple.
Secondary:
Kroc rows (is that how you spell it?): 70s 6x3x1 (rp fashion, 7 second breathers)
Lat pulldowns: 100lbs 3x7
Triceps pushdown: 60lbs 4x8
Narrow grip BP: 135lbs 2x8
Back extensions: 150lbs 3x9
Hanging leg raises: AMRAP
3 Likes
LOG # 120
Speed day for Squat:
225lbs 8x3 (box squats)
Widowmaker: 185lbs
Standing calf raises: 110lbs 3x8
Hip thrusters: 225lbs 5x6
Leg curls: 50lbs 4x12
Back extensions: 205lbs 5x7
Abductor machine: 110lbs 3x15
10 min walk
LOG # 121
Body weight circuit
Incline push-ups
Assisted pull ups
Hip thrusters
Reverse lunges
Walking lunges
all by 20 for 3 rounds
Sled pulls (1 min on 1 min off) afterwards
Congrats on the PRs!
1 Like
Thank you!!!
LOG # 122
Speed day bench
Warmup: stretching and just the bar presses.
155lbs 8x3
Secondary work:
Pull overs: 110lbs 4x7 (hits upper body and abs at the same time)
Lat pulldowns: 100lbs 5x12
Close grip bench: 135lbs 2x10 (rest pauses)
Seal rows: 100lbs 3x8
It’s been a while since I felt any soreness in my quads lately so I played around and took a few leg exercises to failure.
Leg press: 315 2x12, 200lbs 5x15
Hack squat: 225 3x 12
Low bar wide stance squat: 135lbs: widowmaker
Hip thrusts: 225lbs 5x9
It’s the next day as I’m writing this and I regret NOTHING.
Extremely sore from my hips down, but it’s been months since I’ve felt soreness due to everything I do mainly being heavy instead of super packed with volume. I have big legs so it takes some extra effort for my legs to hop aboard the DOMS train.
2 Likes
LOG# 123
Back yard pacers
5x5
I never realized how much I despise cardio until today. My chest is burning something feirce. I also never noticed how many jumping spiders live in the grass in our backyard. Ick.
LOG # 124
Max squat
Warm up: stretching, walking lunges (body weight)
Work up:
135x2
225 x1
315 x1
335lbs x1
345lbs x1
Secondary:
Sumo rack pulls: 315lbs 3x6
ATG narrow stance squats: 225lbs 3x5
Compound rows: 145lbs 3x7
Leg curls: 100lbs 3x6
Back extensions: 235lbs 3x7
3 Likes
Update for diet/cutting:
Waist measurement is down 30.5 inches. It went back up to 31.5 in. and it kind of stagnated there.
The next thing I’ll do is measure the other important areas like:
Neck
Wrist
Biceps
Calves
Thighs
Hips
At the moment I have not been seeing much change around the hip area as far as fat loss. I’ve always been small in the waist right above my belly button, but the fat loves to cling on anywhere around my
Hips and on my back. But I’ll continue to be patient. I’ve decided to give the V-diet a go since my dad decided to pay me in protein powder and I’ve been really tired to cook for the entire house. All damn day.
Today was the first day of the diet and I actually like it. Quite a bit because all it takes is some water, a shaker, and some shaking and boom, instant liquid food. Cuts down on how much I spend throughout the day thinking of what to actually cook since I can make one dish, make a bunch of it, eat my portion, and save the rest for everyone
Else in the house who wants to eat. I do experience hunger pretty much after every meal, but my strength seems to be okay, so I think I’ll deal with it.
Weight has gone down a bit between 201-202. It was 199 one morning but I hadn’t really eaten much and was sweating my butt off under three layers of covers the night before.
2 Likes
LOG # 125
V-Burn challenge. Roughly took me 30 mins to complete
Morning weight after eating is 199.5 so I take it that’s my actual weight.
I’ll do some more measurements later tonight or tommorow.
1 Like
LOG # 126
Heavy Bench day
warm-up: light weight rows, wasn’t really counting just wanted to get the blood moving.
Work-up:
135x 2
155 x1
175 x1
185x1
205 x1
Here’s where tonight’s training took a turn for the absolute worst. On most days where I have a heavy bench session, and I’m attempting a new max, I usually ask my husband to tag along, or I have a close lady friend spot me (This is usually who I ask anyways) However today, Kelby was tired and didn’t wanna go, and my gym friend wasn’t there so I decided to ask a guy near me to spot me. A little while later I try to max out with 215. I’m not strong enough yet, so as suspected the bar made it maybe 4 in. off of my chest before I needed help. The guy wasn’t even paying a lick of attention, and talking to his friend on the bench behind me. So my arms are collapsing under all the weight, and the bar is starting to come down. I panic, and turn my head to the left because if I didn’t the bar would’ve probably knocked my two front teeth out. So I’m getting crushed slowly, and I shriek because I’m legit scared, and the dude snaps to it and tries to get the bar off of me, but in the process of doing so, he cant even get the bar off because I guess the weight is too heavy for him? I’m starting to freak and start crying because I cant breathe, I’m in pain, and my spotter was useless. Another guy runs over and helps the initial dude get the bar off and they ask if I’m okay, and I just went off. I probably should’ve just left, but if the guy was going to not pay attention or didn’t want to spot me in the first place, I could’ve asked someone else, or just saved the attempt for another day when my buddie is usually there. This all happened quickly, but I felt every second of it.
The entire right side of my face hurts, and it hurts to unhinge my jaw even the slightest. deep where my shoulder blades are hurts, and I think I might have also pinched a nerve in my shoulder area too because it hurts to turn my head to the right, and all along my neck behind my ear is hurting. I can feel where the bruising is going to be along my jaw bone, and I’m upset. hopefully it wont be that noticeable. Going to set a doctors appointment later this week just to make sure I haven’t royally screwed myself up.
I was nervous about doing secondary work, but I did anyways despite being all banged up.
Secondary:
high rows: 185 lbs 4x7
triceps pushdowns: 40lbs 3x12
incline bench: 135lbs 3x5
DB rows: 40s: 3x7 each arm
chest flys: 100lbs 3x6
lower body work:
butt band walks: side to side 20 reps each leg
leg press: 315lbs 2x15
2 Likes
Unlucky. At least you’re in one piece though. No spotter arms on the bench?
Sadly no. Just the little prong things at 2 different heights that hold the bar. I’ve been told it’s safer to bench in the squat racks because the safety pin holes are all along the beams, in 2 inch increments, but they are hardly ever open and there’s only two of them. I’ve used it twice and it works very well, but most days I’m not going to wait half an hour or 45 mins for an opening. So I just make Due with the bench press stations.
1 Like
Fair enough. General rule: only ask someone to spot you if you KNOW they can do it right. Subclause to that rule is if no spotter is available, don’t take an attempt you don’t know you can hit for sure.
3 Likes
That’s probably all I’m going to think about for probably the rest of my life when I bench lol. What threw me off was the fact that the guy was rather stocky and looked decently strong. But Thanatos what I get for going by just appearances.
And I don’t max out unless I have a spotter, on these particular benches. I did max once and missed but I was using the pins in the squat rack. I also use them for squatting if and when I miss an attempt. I’d like to just completely use the squat rack from now on. But I’ll just settle for relying on hubby, or Elise. For the moment.
But I think once I get some sleep all the sensitive spots will feel better.