When I grow up, I want to be an Alicorn

Training Training Logs
2104

Thursday 10/30
Bonus Run

3.66mi, 36:06
Included 8 hill sprints

Great run, hubby had to work late and I have new running shoes.. so. I basically had to.

Friday 10/31
RUNch Break
3.35mi, 31:56

Intended as an easy run, but I was hauling ass (for me) I felt amazing.
So many people in costume on the bike trail and downtown where I was running. I was entertained!

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Saturday 11/1
5/3/1 for Bodybuilding, W7D4 - Deload

Rogers Chest Supported Row
(Weight added to machine)
90 x5
110 x5
125 x3
130 x5
155 x5
180 x1+ (9)

Wide Grip Lat Pulldown
13, 12 x90

Close Grip Bench Press
20 x 65, 10 x 105

Machine Tri Pushdown
20x40, 11x55

Rear Delt Cable Fly
15x10, 10x13

Last day of deload and 531 for Bodybuilding. Great program, I will absolutely run this one again sometime.
Everything went great, crazy back pump. Time for some mass volume and growth!

Sunday, 11/2
Long Run

5.18mi, 54:50

Went out to the coast for a little weekend getaway. This was done on the beach. Off season rates allowed for a beach front hotel on the cheap.
We bought a hot hatch sports car, so we had to break it in with a nice 600 mile loop. So much fun.

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10 Likes
2105

Really no other choice. I see that.

This, too. Necessary! Iā€™m glad you had fun.

1 Like
2106

Thank you for the understanding. Itā€™s not compulsiveā€¦ Promise.

2 Likes
2107

Monday 11/3
Interval Monday

10:00 easy
4 x 400m - 1:43, 1:40, 1:43, 1:39
10:00 easy
3.5mi, 32:53

Later:
Glute-Mass-tastic W1D1

Roger Squat
6 x m+70, 6 x m+90, 6 x m+100
SS
Standing Calf Raise
20x110, 20x130, 18x130

RDL
4 x 8 x 185

Hip Thrusts (Machine)
3 x 8 x m+185
SS
Walking Lunges
3 x 20 x 25

Leg Extension
15 x 100, 18 x 95

45 Hypers
17x25+4BW
16x25+4BW

+30 minutes elliptical

Day one of the new program. Mostly written by Grok and adjusted by me, so I feel I get to name it.
I think I need to do 4 sets of hip thrusts and 3 RDLs. My lower back was whispering threats, even with a belt.
Feels so great to have a lower rep, strength day. I could feel my neck veins against my skin during the RDLs.

8 Likes
2108

Tuesday 11/4
Tempo Tuesday

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Holy crap I was hauling. Felt like no more work than an 8:00/mi. Could it be the kebabs and unicorn cookie I had on the coast trip this weekend? Probably.

Later
Glute-Mass-tastic W1D2

Incline Bench Press
8 x 95, 8, 8 x 100

Close Grip Lat Pulldown
10 x 90, 9, 8 x 100
SS
Incline Bicep Curls
15, 10 x 15

OHP
9, 9 x 65

Seated Machine Row
3 x 10 x 90

Cable Lateral Raise
14, 12 x 10

SA Reverse Fly
15 x 40, 17, 15 x 35

Cable Crunches
12 x 65, 12, 12 x 80

+Tabata Spin Bike
+15 minutes Stairclimber

Busy night. Weather turning cold and rain is bringing in more people. There was a bit of wandering around and hopping on whatever was available.
I like this day, it was a nice break for some tired legs.
Pressing has clearly suffered from the weight loss. No surprise there

6 Likes
2109

Yes indeed! Good job!

1 Like
2110

I have so many questions

1 Like
2111

Best I can do is Roger Klotz

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1 Like
2112

Not Roger the Dodger then

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2113

Roger Daltrey

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2 Likes
2114

This Roger thing went far while I wasnā€™t looking!

Itā€™s this machine. Closest machine to a barbell squat I have found. Itā€™s awesome for my spine and legs.

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5 Likes
2115

Thursday 11/6
Glute-Mass-tastic W1D3

Jump Squats, KBS
3 x 10

Leg Press
10, 9 x 315
10, 9, 8 x 290
SS
Calf Raise (on leg press, till failure w/ same weight)
14, 12, 13, 13

Deficit BSS
12 x 45, 12, 12 x 55

Leg curl
12, 12, 12, 11 x 70

Machine Hip Abduction
12, 12 x90, 12 x 80

  • 30 minutes stair climber

I waddled out of the gym after this one. Absolutely brutal. Great mind muscle connection throughout. I even felt my glutes engaging on the leg press, first time ever. Seems like I finally got my feet high enough on the platform.

9 Likes
2116

Friday 11/7

Farklek Friday
4.33 miles, 40:16

Went more miles than intended because I ran through a new neighborhood. It was beautiful and I think I need to find a house to rent there.

Later
Glute-Mass-tastic W1D4

Incline DB Press
12x40, 9, 9 x 45

Assisted Pull Ups
8xBW-25, 10, 9 x BW-40
SS
Assisted Dips
10xBW-25, 11, 10 x BW-40

Pendley Rows
3 x 10 x 95

Rear Delt Cable Flye
15, 13, 13 x 13

Bicep Curls
20 x 10, 15 x 10
SS
Incline Y Raise
15, 12 x 10

OH Cable Tri Ext
3 x 10 x 20, 12 x 15

Leg raises
3 x 15

Conditioning:
10 Minutes AMRAP
4 Double DB Hang Snatch
4 Push Press
4 Front Squat
Made it 10 rounds+snatches, 25DBs

  • 30 minutes stairmaster

This day flew and kicked my butt.. well, upper body.
Pull ups went well, those are fun being my lowest weight. Excited to work up to a point of doing those without assistance for reps.
That conditioning sucks. 10 minutes felt like an hour.

Saturday 11/8
Glute-Mass-tastic W1D5

Pendulum Squat
12, 11, 10 x M+35

SL DB RDL
12 x 55, 12 x 65, 12 x 70

Hip Thrust
15, 13, 12 x M+185

Step Ups
14 x 60, 14, 13 x 50

Hip Adductor
14, 13, 12 x 80
SS
Hip Abduction
12 x 80, 12 x 70, 15 x 60

This was painful. Single leg movements are so difficult. Mentally, and I swear they tax my cardio more than muscle.

Later
Long Run
6 miles, 1:07

Done on a new (to me) trail. Fun day, took a couple more miles than usual to get into it. Crazy quiet on the trails, I passed one person in an hour. It was almost erie. Could be that it was 28, just a guess.

7 Likes
2117

Sunday 11/9
Glute-Mass-tastic W2D1

Incline Bench Press
3 x 6 x 105

Close Grip Lat Pulldown
8, 8, 7 x 100
SS
Incline Bicep Curls
15, 10 x 15

OHP
10, 9 x 65

Seated Machine Row
10, 9, 8 x 100

Cable Lateral Raise
15, 14, 12 x 10

SA Reverse Fly
15 x 40, 17, 15 x 35

Cable Crunches
3 x 12 x 80

Conditioning:
5 Rounds
400m Row
10 Devils Press, 20# DBS
10 KBS, 40#
20:14

  • 20 minutes spin bike

Swapped first two days around to avoid two leg days back to back. Schedule worked out better that way.
Felt pretty beat up, I can tell this was day four in a row in the gym. Still sent it of course!
I was moving real slow by the end of the workout. Conditioning felt like I was moving through honey by round three.

Hunger caught up to me in a bad way. I was hungry after every meal, felt like I didnā€™t eat. By the time I started weekly meal prep, my stomach was growling. While trimming chuck roast, I wanted to eat it raw. I snacked on some baby carrots, but they were gone about the dinner was ready. Had dinner. Didnā€™t touch the hunger. I wished I had gum to chew on, instead I was picking things out of pans and containers as things were done cooking. Probably had another 2+ meals worth of food, my guess is I was around 3k calories for the day. I realize now I should have brushed my teeth after dinner.
Appetite and cravings are a rollercoaster, though most days I am still counting the minutes until my next meal or snack. There are days I seriously consider appetite suppressants. Something to quiet the food noise.

9 Likes
2118

Monday 11/10
Interval Run

10:00 easy
4 x 400m - 1:38, 1:39, 1:36! 1:47
5:00 easy
3.6mi, 32:13

Iā€™d have to look back through my log, but I think 1:36 is a PR for the 400.
My Garmin keeps recording tracking of 1 mile and up. According to it, this run did have my fastest 5k, at 27:08. I may have over eaten this weekend, but at least it was used for propulsion!

Later
Glute-Mass-tastic W2D2

Roger Squat
6 x m+100, 6 x m+115, 9 x m+135
SS
Standing Calf Raise
20, 20, 17 x130

RDL
2 x 8 x 185, 8 x 195

Hip Thrusts (Machine)
3 x 8 x m+185, 8 x 195
SS
Walking Lunges
20 x 25s, 2 x 20 x 30s

Leg Extension
15 x 100, 16 x 90

45 Hypers
18x25+3BW
17x25+2BW

+30 minutes Spin bike

I was surprised at how much power I had on my legs. Added 20lbs to my last set of Roger Squats and I still made it three bonus reps before failure. They were sporty too, good speed coming out of the hole.
RDLs still feel borderline sketchy. I think I will move these to a different day. I donā€™t like doing two hinge movements and squats all in one day. My spineā€¦

8 Likes
2119

Tempo Tuesday 11/11

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Felt tired going into this, but my legs were feeling.. springy? Tight in a forward propolsion kind of way? Iā€™m not sure how to describe it.
Anyway, great run. I did this in my new favorite neighborhood. I ran up and down the grid pattern, looking for For Rent signs. There were not any. Dang.

7 Likes
2120

Sounds pretty awesome just as youā€™ve described it!

1 Like
2121

It was a blast! The wind in my hair.. crunchy leaves under my feet. Just awesome.

1 Like
2122

I love it when my body feels a little machine-y. Like itā€™s something separate from me that I control. If that makes sense.

1 Like
2123

Taoism refers to this as ā€œwuweiā€. ā€œEffortless effortā€, in contrast to ā€œfirstnessā€, wherein we run into resistance from ourselves when trying something.

Itā€™s awesome when we can just sit back and watch the body do itā€™s thing.

4 Likes