Went for a short walk with my husband to cap off my day. No big plans for tomorrow except maybe a weighted vest walk after work. My numbers seem to be moving in the right direction so I will continue the course until that changes. Keep consistent.
Long day of sitting on my dead ass at work. I told my husband I was too tired to go for a walk about 45 seconds after bitching about people making excuses about being too tired to exercise after work. So we went for a walk. Got 3 miles in despite the swelter. Tomorrow will be an early morning for lifting.
Overhead press: (15), 20, 20, 25 (no increase here since my shoulder is being wonky)
Tricep band ext 3 x 10
Hammer curls 3 x 10: 15, 15, 15
Lat pull down (don’t have a pull down bar, can’t do pull ups, so I used a band over my pull up bar )
Planks 65 seconds x 3
Found this little conditioning set and decided to give it a shot. I decided that 20 might be a bit too much for me I started at 10. When I finished that I decided to work back up from 1 to 10. Took about 17 minutes to finish and I really enjoyed it. Gonna do that one again and work up to 20. Side note, all push-ups were done on my knees. Gonna work on that too.
I’m starting to see some changes in my sleep and mood. I actually slept well last night and have been in a much better mood all week. Somehow I always manage to forget how good lifting and eating well makes me feel.
Slept better last night. Small victory. Felt pretty good during my workout. Diet remains on point. I think. Feels pretty well rounded. Either way my pudge is moving in the correct direction so I will continue until results show a need to reassess. Weight is up a tiny bit, but I assume this is my biweekly surge. Will see what happens in a few days. Slowly building up my lifts. Gonna add some farmer carries and suitcase carries somewhere. Tendonitis continues to be a pain in my ass but is slightly improved. I’m to the point that I am looking forward to the morning so I can get up and lift. I’ve missed this feeling.
Fortunately no. It’s in my medial elbow. It’s mostly from my job (ultrasound tech). Repetitive stress injury. I’ve been working on my bench form as my previously poor form seems to exacerbate the issue. I think the proper form is helping a bit.
Squats: (bar), 110, 110, 110 (far harder than it had any right to be)
Bench: (bar), 65, 65, 65
Single leg deadlift: 30, 30, 30
Overhead press: (15), 20, 25, 25
Tricep band ext 3 x 10
Hammer curls 3 x 10: 15, 15, 20 x 7
Planks 70 seconds x 3
Clearly nothing exciting here. Slow and steady. Sleep was good again last night. Elbow pain seems to be improving. Tomorrow will be conditioning and maybe some farmer carries. I should start logging this directly after my workouts. By the time the evening rolls around I’ve forgotten what I wanted to remind myself.
Note for posterity: haven’t tried pre workout in a while and decided to give it a shot today. I cannot confirm if it helped with my workout. However, I CAN confirm that it dialed my hot flashes up to 11.
I used to think i was unable to train without PWO.
Then I started noticing it jacked my blood pressure up so high that i was on the verge of passing out during my big lifts.
Gave it a shot without PWO and it sucked. For weeks.
But i came back to baseline and havent looked back since. I just dont take the stuff anymore.
I’ll put in a good word for PWO and IntraWO carbs (fruit juice works fine) and l-carnitine prior to training (i do injection but oral is fine if taken with food/carbs), but neither of these are stims.
Something like this may do well by you so you still get performance benefits, but without worsened hot flashes.
Advice is always welcome, solicited or otherwise. I will not be using that again. Honestly I don’t have a level of intensity to justify a pre workout anyway. Lol
Out of curiosity, how are you counting your macros for your pancakes and jelly?
Asking because mixed batches of anything are generally difficult to count.
So, I use my fitness pal. Probably not the absolute greatest. But when I make the pancakes I weigh and measure it all and add it as a recipe. I measure each scoop of batter and in the end (depending on how many pancakes it makes) I put in the serving amount. So the app gives me my approximate macros and such based on that. For the jelly I measure a half of a tablespoon out. Do you have a suggestion that would be better to use? I’m 100% for more accuracy.
Cool, just wanted to know if you were accounting for variables and you are.
Only suggestion i have is using Cronometer instead of MFP, but theyre both fine. Cronometer does the same thing that MFP does, only with less variations of the same food (search raw chicken breast and you’ll find hundreds of results on MFP… not the case with Cronometer).
And you can scan barcodes for free (this one alone sold me on it over MFP, which i was using prior)
Okay, 2nd suggestion is always use weight over volume for measurement. When you can, anyways.
Its Alton Brown’s baking/cooking rule, but it holds true for macros all the same.
So we went for a walk. Got 3 miles in despite the swelter. Tomorrow will be an early morning for lifting.
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