Today's Workout

Training
42

Was excited to get to Broz gym but because of deadlines for work I couldn’t make it before closing time. So by the time I got to my other gym I wasn’t motivated to work out. I wanted to leave 15 min into my workout and had zero motivation but stayed and pushed myself. Worked out for 1.5 hours today and I felt so much better after staying and pushing myself. Tried to work on my front squat but I’m still struggling with hand placement, got pretty frustrated and quit the front squats early.

Workout

Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.

30 ATG body squats
20 front squats with 65 lbs (Really frustrated with not being able to bring my elbows all the way up)

Assisted pull ups (Pulling 95 lbs)
5 sets of 8

Single Leg Press
Right Leg & Left Leg
100 lbs x 5 sets x 10 reps

Abductor Machine
250 lbs x 15
290 lbs x 12
305 lbs x 12
305 lbs x 12

Tricep Cable Pulldown with squat
70 lbs 4 sets of 10

Tricep Cable Pulldown
20 lbs 4 sets of 12

Lat Row
70 lbs x 10
85 lbs x 8
100 lbs x 6
120 lbs x 4

One Arm DB Lat Pulls
35 lbs 4 sets of 12

DB Around the world
7.5’s lbs x 4 sets x 12 reps

DB biceps curls
10’s lbs 4 sets of 12

DB Chest Press
30’s lbs x 4 sets x 10 reps

DB Scull Crushers
30 lbs x 12

Adductor
130 lbs x 25
110 lbs x 20

Meals

M1 3 boiled eggs, 2 turkey sausage patties, 10 tater tots, coffee & cream

M2 extra large protein shake with water

M3 2 chick fil a spicy chicken sandwiches

M4 6 chicken wings (no skin) 2 kiwis and fresh tomato juice

Calories 2100

Protein 134 gr

1 Like
43

I’m by no means an expert on front squatting, but what sort of stretching/mobility do you do for your lats/upper back/thoracic area? Tightness there is what limited the ROM of my elbows on the front squat, and some dedicated movilization of the area made a noticeable difference in just a week or so.

1 Like
44

Also, good job on toughing it out and staying in the gym.

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45

Hi. Thanks for sharing your wonderful practices. Yes, I used to go to the gym too, and it did help me gain more confidence and it encouraged me to avoid eating too much. I really have a problem with sticking to a program, and once I ‘slide’ and stop working out, I become depressed and eventually gain even more weight. I am hoping that I will soon find the strength and the will such as yours to continue on. I will try to log in everything so I can see results. :slight_smile:

2 Likes
46

Thank s for the advice, I found found some articles on mobility and stretching. I really want to fix my form so I will be doing some stretching exercises today.

47

The best medicine for depression is exercise. The only problem is being consistent. I think it’s easy to let the whole day go to crap when you mess up one meal or miss a workout. I try to focus on progress not perfection so when I mess up with eating a crappy meal or miss a workout I try to get right back on top of my program. I have always made great progress when I kept a daily food & exercise journal. Glad to see you’re going to possibly start a log, it really helps to see it in black and white.

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48

Took a rest day today. Gonna hit the gym tomorrow with one of my boy’s and let him squat the bar etc. He’s going to take weight lifting this next year so I want him to feel familiar with working out properly. He’s 15 yrs old, 5’9, 180 pounds and in good shape. I’m hoping he really starts getting into it.

Meals

M1 4 chicken strips from Canes

M2 4 chicken strips from Canes

M3 Protein Cookie

M4 Vegetable bake with broccoli, cauliflower, carrots, spinach & Alfredo & mixed cheese baked together

M5 Vegetable bake with broccoli, cauliflower, carrots, spinach & Alfredo & mixed cheese baked together

Calories 2176
Protein 153 grams

1 Like
49

Had some good quality time with my son in the gym. It made a great impression on him and that’s what I was hoping for. He squat 155 lbs and dead lifted 110 with good form. It was his first time so I was pretty happy. I would really like for him to get into lifting and want to compete so just planted a seed and I’ll leave it at that for now. My other two boys are smaller and very eager to get in the gym so I’m not too worried about them. We were at the gym for 2.5 hours but we were working out together so I didn’t feel like I was really pushing myself. Plus I was really trying to work on my front squat form. I did some extra squats when I got home so I felt better. I don’t know how many squats or deadlifts I did so I’ll just list the max weight. I did a crap load of deadlifts so I know I’ll be feeling it tomorrow.

Squats 155 lbs

Deadlifts 155 lbs

DB One Arm Lat Pull
30’s x 4 sets of 12

Squat with DB Overhead Press
20’s x 5 sets of 12

Meals

M1 Plant Protein with Almond Milk & 1/4 cup dry roasted peanuts

M2 2 chick fil a spicy chicken sandwiches

coffee & cream

M3 Large vegetable bake with broccoli, cauliflower, carrots, spinach & alfredo & mixed cheese baked together

Calories 2310 (shouldn’t have had so much cheese today)
Protein 137 grams

2 Likes
50

It has been one of days… I really wasn’t motivated to workout today. Just a little about me: I am a single mom of three teen boys (one is adopted) and work for myself. My life revolves around my boys so the gym is my stress relief. I have always been very independent and self reliant. Sometimes my ego gets in the way so asking for help is really hard for me. I’ve had a lot on my mind which means I really do need to workout. So I forced myself to go to the gym and I feel so much better. I feel refreshed and I can think more clearly. Sometimes if you feel like you don’t want to go, go anyway. :wink:

Workout

Single Leg Press
Right Leg & Left Leg
100 lbs x 3 sets of 15
120 lbs x 10

Assisted pull ups (Pulling 95 lbs)
5 sets of 8

Abductor Machine
250 lbs x 15
290 lbs x 12
305 lbs x 12
305 lbs x 12

Barbell Glute Bridge (aka hip thrusts) Lots of pausing and glute isolation at the top
100 lbs x 12
150 lbs x 12
190 lbs x 10
250 lbs x 8

Tricep Cable Pulldown with squat
70 lbs x 12 with squat
70 lbs x 4 sets of 12

Tricep Cable Pulls
20 lbs x 4 sets of 12

Around the world
5lbs DB’s 4 sets of 15

Biceps Curls
10 lbs DB’s 4 sets of 12

DB One Arm Lat Pull
30’s x 4 sets of 12

Squat with DB Overhead Press
20’s x 5 sets of 12

Meals

M1 3 boiled eggs, 2 turkey sausage patties, 10 tater tots, coffee & cream

M2 Large vegetable bake with broccoli, cauliflower, carrots, spinach & alfredo & mixed cheese baked together

M3 Plant protein shake with water

M4 Chicken burrito bowl with beans, rice, lettuce, tomato, avocado, salsa, fresh lemon water

M5 Plant protein shake with water

Calories 2080
Protein 140 grams

3 Likes
51

Got into Broz gym today and had a good workout. Wish I could have stayed longer. He has a lot of vintage old school gym equipment and I love working out in his gym. I wish I lived closer cause I would be in his gym every day. Time goes by so fast when I’m in the gym. I was really hungry all day. Over all it was a great day.

Workout
warm up squatting the bar and stretching

BB Squats
100 lbs 4 sets of 8

BB Front Squats
100 lbs 2 sets of 8 (still need to work on form but getting better)

BB Squats
120 lbs 4 sets of 6

BB Squats
165 lbs 5 sets of 3

BB Hip Thrusts
100 lbs x 12
210 lbs x 10
210 lbs x 10
210 lbs x 8

DB Single Arm Lat Row
30 lbs x 4 sets of 12

Lat Row
100 lbs x 3 sets of 10

Meals

M1 All you can eat buffet - burrito bowl with ground bf, rice, beans, guac, lettuce, tomatoes, salsa & 2 chicken thighs with potatoes (I ate too much but at least it wasn’t junk)

M2 Chicken quesadilla with extra chicken

M3 Cucumber slices, fresh lemon water, 2 kiwi’s, 5 strawberries

M4 Protein Shake with water

I have no idea what my calorie & protein count was for today.

1 Like
52

I didn’t get enough pre workout nutrition and was really hungry in the middle of my workout so I cut it short today. I was going for more volume today. I’d say today was pretty average. I’m going to a chiropractor tomorrow and see if I can start getting regular adjustments. I feel like I’m out in a few places.

Workout
Usual warm up with stretching, band work, air squats, kickbacks, side kicks, arm circles etc.

Front Squats
60 lbs - 4 sets of 12

Around the world
DB 10’s - 4 sets of 15

Bicep Curls
DB 10’s - 4 sets of 15

Single Leg Press
100 lbs - 4 sets of 15

Assisted pull ups (Pulling 95 lbs)
4 sets of 8

Abductor Machine
290 lbs x 15
305 lbs - 3 sets of 12

Adductor
130 lbs x 25
130 lbs x 20
130 lbs x 15

Meals

M1 3 boiled eggs, 15 tater tots, coffee & cream

M2 Banana

M3 Plant protein shake with water

M4 9oz chicken, 1 cup white rice, 1.5 cups of steamed veggies

M5 Avocado with hot sauce, fresh lemon water

M6 Plant protein shake with water

Calories 2011
Protein 131 grams

53

6/2/17

I went to the chiropractor today and I knew I was out in several places because my right hand had some issues with tingling, my left knee was injured 10 years ago and I’m still feeling it, and my lower back gets tight and achy often. When your active through out life there comes a time when your spine needs to be adjusted so your CNS can function properly. Years of playing sports, lifting weights and just life in general will eventually start shifting things around in your body. Well I feel SOOOOO much better. I could feel the euphoric rush to my brain as soon as I got my adjustment. I will start going once a week from now on as a preventative measure so I can decompress. My left hip was out and it has been affecting my knee for years. I feel a lot better but I know I need to do this on a regular bases. For anyone that live in the US and looking for a chiropractor there is a franchise called “The Joint” and they have 500 locations within the US. Your first visit is only $30 and they have monthly packages as well. They are highly reviewed. So if anyone out there needs a good chiropractor google The Joint.

I did not workout today but we went skating for 2 hours and for some reason (maybe because of my adjustment) I really felt like I was getting more of a workout than usual.
Anyways it’s been a great day and I ate more cheese than I should have but it’s ok.

Meals

M1 Plant protein with almond milk

M2 2 chicken quesadillas and 1 avocado

coffee with almond milk and sugar

M3 Plant protein with almond milk

M4 2 chicken quesadillas

Calories 2000
Protein 173 grams

54

6/3/17

Ate good but didn’t work out. Was overwhelmed with work and cramping/women problems/etc. Ate very good though.

6/4/17
Didn’t work out. So easy to make excuses but was busy with the kids ending school and all three starting new jobs for the summer. Ate two large crappy meals. Time to get back on schedule or else the excuses become a habit.

6/5/17
Still busy but can’t make any more excuses. Decided to buy some plazma and try it out today. I can’t have most flavored supplement drinks so hopefully this doesn’t break me out. Took it pre/during workout and it tasted like gatorade. I will keep taking this for every workout and see how it effects my endurance. Even though my workout was with light weights today I did feel like I had a good amount of endurance.

Workout was at home so was limited
Usual warm up with stretching, band work, kickbacks, side kicks, arm circles etc.

ATG Body Squats
4 sets of 15

90 Degree Reverse Hyper Extension
6 sets of 15

Around the world
5lbs DB’s x 4 Sets of 25

Standing Military Press
20lbs DB’s 4 sets of 10

Bicep Curls
10lbs DB’s 4 sets of 25

Scull Crushers
20lbs 5 sets of 20

Romanian Deadlift
40lbs 5 sets of 15

ATG Squats
40lbs 5 sets of 15

One Arm Lat Row
20lbs DB 5 sets of 15

Meals

M1 3 boiled eggs, 15 tater tots, coffee with almond milk & sugar

M2 (Chicken salad) Chicken breast with lettuce, tomatoes, avocado, a lot of fresh salsa

Orange Plazma

M3 2 chicken quesadillas

Calories 2309
Protein 154 grams

2 Likes
55

Went to Broz gym today. Can’t say enough good about him and his gym. He has a wealth of knowledge and is very generous with it. My knee was feeling uncomfortable during squats so I cut them short today. My hip has been out for a while so when you have an adjustment it’s easy for it to slip back because it’s so used to being out. I’ll be at the chiropractor tomorrow morning for an adjustment. I’ll be going twice a week for the next 5 weeks, then once a week for a month. I ate ok, chick fil a is on the way back home and I was starving so I gave in. I really try to limit bread, flour, sugar, pasta, and dairy but still allow myself to have a little bit here and there.

Workout
Usual warm up with stretching, band work, body squats, kickbacks, side kicks, arm circles etc.

Squat the Bar x 24

Squat
88lbs 2 sets of 12
110lbs 2 sets of 8

Front Squat
110lbs x 8

Deadlift
110lbs 2 sets of 8
155lbs 5 sets of 3

Hip Thrusts
143lbs 2 sets of 12
230lbs 2 sets of 8
250lbs 2 sets of 8

One Arm Row
DB’s 30’s 4 sets of 12

Seated Rows
100lbs 4 sets of 10

Meals

M1 Salmon patties & sweet potato fries, coffee

M2 Orange Plazma

M3 2 spicy chicken sandwiches

M4 Fresh tomato juice, fresh spinach juice, fresh lemon juice

Calories 2156
Protein 126 grams

2 Likes
56

I love my chiropractor. I knew my hip was out because of the discomfort in my knee. I went in this morning and immediately felt relief from the adjustment. I choose not to work out so my body can get used to being back in line. The last time I was adjusted I went skating for two hours and my hip went out again. I also expected to be more sore today from the hip thrusts combined with deadlifts from yesterday but I barely feel sore which also tells me the plazma is doing it’s job. I will continue to take it on my workout days and give an update on it in a couple weeks.

Meals

M1 Plant protein & Almond milk

M2 Burrito bowl with chicken, beans, lettuce, tomato, avocado, salsa, fresh lemon water

Coffee & cream

M3 Two chicken quesadillas

M4 Fresh spinach juice

Calories 1997
Protein 162 grams

57

If you can ever find it in my log, I kind of talk about ways to improve your lifting when dealing with your menstrual cycle.

The follicular and luteal phases are the ones you should keep an eye on the most.

Follicular phase is like right after bleeding is over and the 1-2 weeks following. Strength progress is usually through the roof. And during this time is when you should rotate the compound heavy stuff frequently. Luteal phase is where everything is like “meh”, and I’ve been learning this is the time to bounce over to more hypertrophy work with more reps, and up the HIIT and/or cardio. For me personally the middle phase/ovulation phase is where I’m absolutely and pathetically weak. I don’t change anything I just push through it during that time. You may be different but if you can monitor how your strength falls and climbs monthly you can probably mitigate your cramps a bit and the bleeding (if your flow is heavy like mine).

Also invest in some iron, vitamin A and D, magnesium, and calcium citrate tablets. They help, but not immediately. It’s kind of a prolonged thing you notice after some months if you’re patient enough for that.

1 Like
58

Some questions:

  1. Do you live Texas?

  2. Where in Texas?

  3. What’s the name of that roller rink? Because I swear it looks like the one I’ve gone to since I was in highschool.

1 Like
59

Same brah…SAME.

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60

@planetcybertron

Thank you for the advice concerning menstrual cycle and the different phases of strength levels/supplements. I do find when I’m on my period is when I feel like I want to work out the most but it’s also very heavy so I feel more comfortable working out at home. Unfortunately home is where I’m distracted most. I will probably just work out at home around this time of month and do more HITT or high rep low weight training. Also I do follow your log :wink:

I will be starting a new program of my own with a new log and more details on my weight and pictures. I have allowed myself to gain way more weight than I thought over the last couple years and I know how to sculpt my body but I’m also approaching 39 in a month and results are not as fast as they were when I was in my 20s & early 30s.

As far as skating goes I am in Las Vegas NV and the skating rink is Crystal Palace. Do you still skate?

2 Likes
61

Sure thing! Anytime hun. And I understand about the heavy flow issues. I remember when I first started working out heavy and I went the second day after I started my period and I threw up. Sometimes on occasion in the past, I’ll get extreme bouts of nausea and then puke, but lately I hardly get cramps at all anymore. Just a face full of acne lol.

But if it’s super heavy just try to focus on getting a sweat going for the most part. Most times during the first 1-2 days my energy is so shot and I’m sluggish from the iron loss, so I sleep a crap ton.

I’d say maybe opt for HIIT but crank it back a notch on how many days of the week you do it.

Come over to the training logs section. We’re all over there.

And I do skate, I used to speed skate for fun in highschool, but now I just do it because it’s a good way to torch calories and not really know you’re doing cardio. I can’t skate backwards though. I never really could, that’s one of those things where my balance is temperamental like that. I can’t do the initial turn around without falling, and I can’t move my body to go
Forwards while facing backwards.

1 Like