Lol, I only report my weight like that because I have this awesome scale that tells me to the .1lbs…Its an escali, which is incidentally the same brand as my food scale. About the offloaded bench, naw, it was just with a 10 lb difference…I used a 25 in one hand and a 35 in the other and then switcheroo for the next set was my workout from friday:
ridiculous dynamic warm ups
ab roll outs 16x4
bosu ball ab roll in to pike 10x3
-whew theses are hard, don’t believe me, try em
crunches on bosu ball
20x3
overheaad squats with body bar just for warm ups
leg press
16x4
high rep sets to failure, rest pause last set, pyramided down 6, 5, 4…
plie split squat(yeah I hate these not gonna do em anymore)
butt exercise in assisted pull up machine (not sure how I feel about these yet)
all manner of kick backs with cables and body weight
These made me feel, dare I say it, depressed? Eh, I was not feelin em today. I think I am going to keep rolling with sets in the 10-16 rep ranges from here on out at least for awhile…
These made me feel, dare I say it, depressed? Eh, I was not feelin em today. I think I am going to keep rolling with sets in the 10-16 rep ranges from here on out at least for awhile…
lol I don’t know, I have been really feeling the higher reps recently, I think because I am doing the deficit thing, I don’t have the energy or the will to do the power stuff right now. The good news is that I’m quickly approaching where I want to maintain. I am going to try and go a whole two weeks without one cheat meal GASP and see where that puts me lol!
Yesterday:
cardio 45 min of stairs
Today:
Woke up with a slightly elevated pulse (55 vs usual 45) so did 40 min of “recovery style” low impact cardio
glad to see you back logging girl…ever since I suffered a CNS overload (took 1 1/2 to recover) I’ve been paying close attention to resting HR and recovery HR…don’t want to go thru that again.
lol, thanks lil! Yea, i am beginning to learn that although I am young and I sometimes feel I can push, push, push, everyday, training is no longer the way it was when I was a true novice. My body may be able to perform at a higher level, which means that I need due time to recover and rest. Now that I have been training for longer, I need to pay more attention to not overreach etc, because stuff like that is always going to catch you sooner or later! I always also knew that diet/calories affected training, but now I am beginning to realize the true difference between training while on a diet and training when eating pretty much whatever. There is a higher risk for injury at reduced calories! Anyway, I am glad that you are back in top form!
Very smart of you to recognize the importance of recovery.
Funny, but I guess I don’t know what it might be like to train when eating “whatever”. For as long as I’ve been training, I’ve been maintenance-eating. Which is way easier than what you are doing right now.
lol mim, I can always count on you to give me a reality check…I hung out with some good people last night that convinced me to stop relying so heavily on the scale. I am going to start eating at maintenance again, doing less cardio, and just being super, super clean with it. My energy has been too low the past couple of weeks to train worth a crap and its really bringing me down and I miss it. I need to take things a little slower with trying to lean out because I feel like I’m nearing the point where I’ll just compromise muscle and end up miserable and annoyed with myself for it.
I coulda told you to stop weighing yourself! glad you heard it IRL from good people.
you gotta find your balance…if your still wanting to tighten things up, why not keep the diet clean…focus on big lifts, but add more conditioning in the form of circuits and complexes?
The pounds may not fly off, but you’ll make steady progress…take pics/measurements every two weeks.
your desire for strength/aesthetics sound like someone else I know
^^Lol, sounds like A LOT of people I know, on here at least. That being said, for the time being I am going to stop worrying about my 1RM strength and mainly focus on sets in the 12-15 rep ranges, continue to try and lean out a little bit and then focus on building muscle. I’m going to keep up the training intensity, and I know that if I decide to train for a meet my strength will be there. This log is about spent, I will make my goals more explicit in the OP of my new log. For now, here is today’s work:
Dumbbell press
15x12
25x12
35x12
30x15x3
closegrip bench
65x12x4
strip set pushups in the smith machine…These are so hard+rewarding
Well, whatever you do I’m looking forward to reading about it. You give a lot of thought to your training, and I really appreciate that!
I understand wanting to balance being lean, strong, agile, athletic…you got it all Owlie! You just need to figure out how to hone in on those things that make you feel good physically and mentally, and what combination of these things to pursue at what time. lol! I think a lot of us need to figure that out!
Yes, for sure Masch! I feel like I have had many breakthroughs recently, but each piece is just a part of the puzzle and I must constantly strive to see the grand scale of things and how everything fits into place with respect to achieving “total balance”. Lol, I just need to always remember to stay open-minded and positive and treat my body like an organic adaptive system, recognizing and accepting that it may not always perform and adapt in the precise way I want it to…in that case I just need to persevere and remain patient instead of getting frustrated, or change my approach if it is the wrong one. I know many times I have gotten frustrated and negative/hateful about my body. When I remember to appreciate my body for how it is, I am liberated from the cycle of negativity.
My presses have gotten weaker!!! I has a secret, I let some db talk me out of training presses because he claimed my anterior delts were too developed. NEVER AGAIN
lateral raises
15x12
12x12x2
10x2
side-lying lateral raises
10x12x3
cardio:
20 min stairs
10 min incline walking
9 min walking backwards, was only gonna go for 5 but I got into a conversation…
I am eating the MOST DELICIOUS satisfying meal EVAAAAR
1/4c cold steel cut oats(cooked yesterday)
1/2c greek yogurt
2 walnuts
10 blueberries
1 strawberries
ground flax seed
cinnamon…
I am carbed up and ready to gooooooooo
I get looks when I do warm-ups for shoulders too. I don’t care, laugh, because when I’m injury free and they’re not, I’ll be having the last laught >:)
Uhm, whoever told you that is a douche. Doesn’t mean that you should stop training presses, just work on the rear delts more. Front delts get hit in a lot of things, including presses, bench and push ups. Poor rear delts don’t get that much love.
My anterior delts are overpowering too, I just cut out front raises and do more rear delt stuff. Seemed to fix my imbalance pretty quickly.
Your meal sounds yummy, I’m salivating like Pavlov’s dogs ;D
