RBlue's Training Log

MiM - I think the hill sprints aggravated it, but I have a feeling the ass to grass squats were the culprit, actually.

Big M had mentioned to me that I shouldn’t squat so deep for a while, because my left hamstring isn’t firing consistently when my knee is fully flexed. Because of that, stability in my left knee is compromised when I’m in the hole. So going so deep, along with pausing in the hole, was really not a good idea!

It’s all good though, the knee feels much better now. :slight_smile:

N - Jammies, a good book, a quiet house, and some ‘good’ junk - Add some sexy time, and it’s a perfect day!

Skye & Masch - Thanks for stopping in!

Loved this week’s episode of Glee, btw. Some amazing Sue Sylvester 1-liners!

Went into the gym on Thursday, and combined my bench press and deadlift deloads.

Bench: Did sets of 5 reps at 60, 75 and 90 lbs, focusing on pausing on the chest, and pressing explosively.

Deadlift: Sets of 5 at 100, 130 and 155 lbs. Focused on pushing my hips way back on the way down to the bar, with a tight upper back and nice arch in my lower back, and then really focused on pulling BACK off the floor, while driving my heels down through the floor.

Then I did a superset of low cable rows and 1-leg squats to a step.

Finished up with 45 degree hypers: 3x10 with a 45 lb BB on my shoulders.

Tried to walk on an inclined treadmill, but my knee didn’t like it, so I did some stationary bike for 15 mins instead.


Friday was work, then the Jays game with a girlfriend. We SMOKED the Yankees 6-1. :slight_smile:

We sat in the 2nd row in right field (Yay for free tickets!), and got a lovely view of Bautista’s delicious ass when the Jays were pitching.

(pic does not do the view justice)


Woke up today feeling very sore and tight on the left side of my lower back, just above my ass. I have no idea what it’s from, but I foam rolled it and it feels marginally better. I’m going to head into the gym a little later for OHP deload, so we’ll see how I feel once I’m warmed up and moving around.

Loving this song:

Found this how-to vid for deadlifting that seems helpful. Although the guy demonstrating seems to hold his shoulders and neck in a weird posture when he locks out the weight:

didn’t know I was missing out on some good baseball action :wink: and that guy’s neck looks kinda locked and tense…

Yeah, that’s exactly what I was thinking, N.

Decided to forgo the gym today. The unexplained pain in my left lower back/upper butt is not improving, plus I’m feeling incredibly TIRED. Way too much fun and way too little sleep last night. :wink:

Time for a pasta dinner, then maybe a movie night in.

any idea what you wanna watch?

It is so disappointing when aches and pains interfere with the lifting program. At least your knee feels better. Can’t fuck around with knees…

Here’s another good one

meh. Ditto what kimba said re: aches and pains. I hate that shite. Especially when its random. But its smart of you to not push it.

And what better way to spend the time than with too much fun, followed by pasta and a movie! Well done :slight_smile:

Feel better Blue!

N - Didn’t end up watching a movie. Forgot it was game 5 of the Stanley Cup finals that night! My dad and bf have a bottle of Jack riding on the result of the series, so we had to watch. :slight_smile:

Kimba - Disappointing, yes. But I figure aches and pains are to be expected from time to time. Just the body’s way of saying ‘I need a break’!

MiM - Yeah, that is a good one. I’d seen it before, but it’s always nice to get a refresher!

Masch - Thanks, I am feeling much better now! It does suck when the aches seem to come out of nowhere, but it’s a good excuse to get some quality r&r in.


So yes, my back is feeling about 90% better tonight. I could barely move Monday morning, it was so stiff, but I put one of those heating wraps on it, sucked it up, and went to work to break down the load anyways. It actually started feeling better as I was moving around, and the good thing about our loads is that we use this lift table thingy when the skids are about halfway broken down, so we never have to bend over to pick up a case off the skid.

After work I dragged my sister to the gym with me (she’s been ‘meaning to’ go for about 6 months now), did some unweighted squats and some leg curls, and was a cardio bunny (1/2 hour between the bike and the stepmill).

Woke up this morning, and my back felt about 75% better. I was off work today, so I vegged around the house all morning, and helped my mom do some first aid on my cat. He somehow managed to hurt the claws on his back paw - they were worn or bitten down to the quick, and were bleeding! We had to soak his foot in an epsom salt bath, then put antiseptic powder and antibiotic cream on his wound. Then we covered it all up with an old sock that we taped to his leg. He protested and hissed the whole time, I wound up covered in water and powder and cream and his fur, and then he spent the next five minutes trying to kick the sock off before settling into bed in disgust. Lol.

This afternoon, I headed into the city to meet up with an old friend from high school. We got manis and pedis (I went with a neon orange, and they talked me into getting a little white flower on my big toes), and got to sit in the most AMAZING massaging chairs while we were being worked on. The chairs gave a back and butt massage. Along with the hand and foot massages I got, I left the place feeling like a new woman!

Followed that up with some spicy caesars and a huge burger with sauteed mushrooms and onions and sweet potato fries on a patio. Yummy!

Now, I’m waiting for Glee to come on at midnight, then I’m back to work in the morning. Since my back is feeling so much better, I may do some light weights tomorrow, although that’ll depend on how work goes.

Nice! Glad to hear the back is better! I also get pedis done just for use of the massage chair - its surprisingly effective. plus i’m manic about my nails.

Funny about your cat - hah! I cannot imagine how much my cats would hate me if I tried any of that.

Dinner sounds delicious :slight_smile:

Sounds like a great time Blue- minus the cat incident. Twice a year a give my kitteh a “bath” and holy smokes I can see the devil coming out of her. The spa day sounds divine - the chairs are one of the reasons I go to my favourit spot these days. Although bright orange would not have been my pick I’m sure you can rock that color.
crossing my fingers that all goes well at the gym today

I love those pedi chairs. Who I am kidding…I just love everything about pedis. Currently I am rocking the very light lilac. Usually I go red so this is a break from that.

Yep, those pedi chairs are amazing! I’m disappointed about my mani though - went with china glaze instead of OPI, and it started chipping the same night I got it done. Boo!

Masch, I’m sure your cats might hate you at the moment, but they’d realize it’s for their own good. :stuck_out_tongue: How many cats do you have?

N, I can’t imagine giving an actual bath to a cat… you’re brave!

Kimba, lilac sounds very pretty!


Ok, so I hit the gym again last night after work. The back felt a little dicey on and off at work, and it didn’t help that our lift truck was out of commission, so we couldn’t use the lift table for breaking down the skids. I took it as an opportunity to practice ‘deadlift’ form - made a point of taking a bellyful of air and using my glutes and hams as much as possible to lift the cases. :stuck_out_tongue:

I did a light ‘full-body’ workout at the gym. I’ll jump back into 5/3/1 next week probably (assuming my back feels like it’s back to 100%).

(1a) Front Squat 3x8: 95 lbs
(1b) DB OHP 3x8: 25 lbs

(2a) Incline neutral grip DB bench 3x8: 40 lbs
(2b) 1-leg RDL 3x8: 25 lbs

(3a) High cable row 3x8: 12 plates
(3b) Seated leg curl ‘tri-set’: 3 sets at 50 lbs of
1-leg curl x8
2-leg up/1-leg down x8
2-leg curl x8

(4a) DB lateral raise 3x12: 15 lbs
(4b) 1-leg calf raise ‘tri-set’ (as above): 1 plate

=> On the curls and calf raise I did an extra set for my left leg. Still smaller than the right, and my left calf is ridiculously weak still. It’s time I stopped ignoring it!

My back felt great throughout the workout. It feels a little tight this morning, but nothing too serious.

I’m off to work this afternoon, and I’m hoping the rain that’s been threatening all morning hits us and lasts all day, so we aren’t busy. I feel lazy. haha.

Looks like a good workout. It stinks about your back, but it sounds like you are getting better and are treating it right.

Cats are weird. We got a new one on Monday and we haven’t seen her yet. She’s holed up under the dresser in the bedroom. I’ve put food and water and a litter box in there. We might just have to leave her alone for awhile. Did your cat overgroom his back claws or something? I hope his foot gets better.

That was a good idea taking a week off from 5/3/1 to give your back a chance to heal up. Very smart training.

Smart training Blue - and it still sounds quite intense. Good stuff!

I’ve got two kittehs. They’re the apples of my eyes :slight_smile:

Aww, that sucks about your China Glaze mani! I absolutely adore China Glaze, though I don’t think all of their colors are formulated the same way. I did my own pedicure with Hawaiian Punch, an awesome bright red orange shade and it looked brand new a week later.

making my rounds and had to say hi Rachelle! glad your back is getting better-good to see you taking the smart approach.

i loves my gatos…even though they are little bastards sometimes that want to wake me up at 4 am to go outside (like today) and then want back in 30 min later…

OPI ftw…:slight_smile: sorry about the pedi-that sucks.