Sorry to hear things have been rough. Hopefully things wil turn your way soon.
take care of business and come back soonest
Great job on the running. Glad to see you back here.
Glad the running is going well. You have a good build for running - almost time for a 5K I reckon!
Thanks everyone for stopping by and offering up kind words. What a great bunch of people around here.
I did train last night, but my training has been pretty darn boring and I will spare you the tedium. I’ll have to think about how to address my squat situation. I read the recent article on here about BSSs. I tried them last night as well as regular split squats, just with body weight, and I totally sucked at them. My balance is terrible and I fall over alot.
So, I’m thinking that I need to do more of those.
Today I ran 12 minutes in a row (x 2) for the first time since probably January. I ran the first mile in 9:11 which is probably my fastest ever. So, I’m feeling pretty good about that.
Looking forward to a tandem bicycle ride later on today.
I saw your question regarding balance. Try getting a dowel maybe 4 foot long and use it for balance. Stand it straight up/down and either use one or two hands on it to balance yourself while you do the movement. You can use iso holds and tempo work to make it harder (since you won’t be using weight) As you get better use less and less pressure on the dowel until you can do without the dowel. Hope that made sence?
Germanone, that is a great idea. Thanks! I’ll try it later on today.
Yesterday the hubby and I took the tandem bike into town for a cafe bike ride. Three hours on the bicycle burned off a pomegranate martini, 1/2 of an angus cheeseburger and fries and a turkey dinner upon arriving home. My legs are still kind of tired which doesn’t bode well for deadlift day later on today. But I’ve been surprised before.
welcome back K - love the kitty avi. Hope things look up for you soon.
xxxx - positive vibes.
Thanks Frenchie for the positives…very helpful. That avi is the REAL Kimba…my 18 yo kitty. And its one of my pictures that I’m the proudest of.
I sucked at BSS to start. I used the bodybar as a walking stick to balance myself (nb…it’s a slightly padded bar that weights 5kg). Now I put it over my head to do overhead split squats. You’ll get better quickly - just concentrate on squeezing your glutes.
That is a lovely photo of your kitty. She looks like a character.
i’ve recently discovered single leg work, too. kicking my ass… i find i’m progressing fairly quickly, though, so seems that it doesn’t take so very long for the little stabilizers to catch up once you figure out how to make them wake up in the first place.
hope your deadlifts went well!
Sweet mile time kimba. And the real kimba is quite elegant looking. Lovely picture.
Cal, I’ve been holding onto a wall or the big punching bag to steady myself while doing single leg work. I haven’t progressed with it much, but then again I haven’t been particularly consistent with single leg training either. I’d like to make some progress with this before the end of the year.
alexus, I hope my stabilizers are as responsive as yours!
Nadia, thanks. Elegant is not what I think of regarding my kitty (loud, annoying, softest fur ever), but I’ll convey the compliment to her.
Deadlift day on Sunday did not go particularly well. I’ve really back-slid on form and am trying to lower the weight and work on keeping a straight back, if not a nice arch. At about 165 lbs. my 3 reps looked progressively uglier, so I called it there.
I did, however, get 95 lbs. for 1 rep on the bench press. This is not a PR but does match my all-time best weight that I’ve ever benched. Considering I was having a less than stellar gym day, this made me quite happy.
Today I had a successful run. I ran 13 min. x 2 with a 1 min. walk in between. This is one minute longer than I’ve run at one time since back in January. I also ran my first 9:00 min mile today, which surprised the heck out of me since I’d gone into the run with low expectations due to a rough nights sleep and an achey hammie. The overall pace for the run was 9:27 min/mile for 2.87 miles. My IT band and hammie were a bit achey at the end of the run but are OK now (knock on wood) so hopefully I’ll be up for going for a WHOLE EXTRA MINUTE next run. 
Not every day is a gold medal day. You equaled your best bench so it put the work in.
Foam roll that shit and you’ll have another outstanding run.
Yay Kimba!! I’ve been missing ya
Love the new avi too - Maschy’s definitely a cat lady.
Congrats on the running! You’ve improved so much with it! A 9 min mile is impressive. Keep at it!
Good job on the BP too - I just started benching and I was reminded how much I don’t like it. HAH!
And no worries on the DL, sounds like you’re just out of practice? It’ll come back to you. Like riding a bike!
Looks like we’re all up in the unilateral work. UGH! Its good for us. At least that’s what I keep reminding myself.
Great work in here, Kimba!! Autumn is a wonderful time for running - enjoy!
Gym stuff is funny like that. You can PR one exercise and suck hard at another. I missed my milly max yesterday but added a rep to my assisted pull-ups. It’s not always about how much you’ve slept or eaten - I guess other muscles can tire and then the mental factor is huge.
Well done on the benching and running. And I agree, autumn is definitely my favourite time to run.
knockin on wood for you too. sounds like a good run
So how is the lifting going?
Its almost holiday song time…
Joe, the lifting is…going. I feel like I need a change, but don’t know what.
Maschy, I’ve missed you! How is that knee rehab going? If you are back in the gym then I’m going with a fantasy that you are 100% better.
Cal, so far I’ve loved running this autumn…my first fall as a runner. What a great excuse to get out and see the pretty leaves.
Frenchie, I appreciate all the knockin’ I can get. I still can’t believe my good fortune that my bum knee is really letting me do all this running.
Last night I really dicked around in the gym, with a vague notion of hitting my back and triceps and kicking my ass with single leg work.
Dips
BW 1 x 25 <–I haven’t trained these in awhile and it shows…my PR is 35.
Good girl/bad girl
70# 1 x 10
Then I got kicked off the machine by a trainer wanting to show his client how to use the machine. No great loss.
Pullups (neutral grip)
4/3/2
eh. I’m committing to training these once per week.
Glute machine
100# 1 x 10 each leg
Honestly, I wasn’t feeling the love. I’ll try the smith machine ones that Nikki posted awhile back over this machine.
Ghetto t-bar rows (someone had set this up in a corner with the short 27 lb. bar so I went with it)
45# of plates 3 x 10
55# of plates 4 x 10
supersetted with
Bulgarian split squats (holding onto a foam roller for stability)
BW 5 x 10
I did try to go all the way down with my rear knee and not to cave my forward leg. My balance still sucks, but I’m determined to improve.
Decline bench
25s 1 x 10
My husband was doing these, so I jumped in and tried it. Very hard going to stabilize the DBs.
1 armed DB bench
25# 1 x 10
So odd having no weight in the opposite hand.
Triceps V-bar pushdowns
80# 1 x 10
70# 1 x 10
60# 1 x 10
50# 1 x 10
Plank - 2 min.
Today’s run was 14 min. out, a 1 min. walk and 14 min. back. Almost 3 miles at a 9:50 pace. I haven’t run 14 min. at one time since January. If I make it to 15 min. each way next run without incident, I’ll be a happy camper.
I’m happy to see you back in here, and even happier to see how well the running is going. Good luck with the 15 minutes each way goal.