Thursday
8 Rounds Tabata KBS (35lb bell)
Held the bell in front rack during rest
Nice little warm up for the day.
Have my first PT appointment scheduled for the 23rd. Earliest I could get in with work schedule. That said, this last week my back has noticeably improved.
Lifting on the docket later.
Thursday PM
W4D2
RDL
12 x Bar
25 x 115
6 x 145
12 x 115
Hip Thrust
12 x 100
8 x 120
12 x 100 (w/ pause)
Seated Back-Supported OHP
10 x 80
8 x 90
12 x 80
Chest-Supported Row
10 x 75
8 x 120
12 x 75
Lateral Raise
2 x 25 x 5
DB Hammer Curl
20 x 15, 12
Hang knee raise
3 x 20
Conditioning:
Prowler, 90lb + Sled
3 x 200ft (push 50, pull 50, etc)
Counting this as day two that I skipped last week. Everything went very well. My back is feeling the best it has in weeks, so much so I just kept going on the RDLs. Happy to report as I am writting this the next day, no additional pain has set in. It might finally be on the mend!
I think all the hiking helped. So tempted to go south again this weekend, but we have a few errands to run. Oh adulting.
Monday
AMRAP, 10 minutes (35lb bell)
50 KBS
10 goblet squats
10 OH Press
Made it 5 rounds by 10:12. Had my upper back burning.
Got distracted finishing the install of new headlights and fogs on the Jeep. They are LED now, going to be so nice for all the night driving. But, I had 10 minutes for this!
A few thoughts:
We were at our favorite clothing store over the weekend. I decided to try on some skinny, stretchy, jean-like pants they had. My usual size with them didnāt come close to fitting. Had to go up a size. Not cool. Upper leg and hip jiggle has got to go.
That said, I am going to start taking the T-ransformation seriously. I have been maintaining well for about 2 months. Sitting within a pound of 155 every Sunday I have been home to weigh in.
Here is the twist. I have been maintaining without counting calories. I just make sure I never get too full, and eat high quality foods. I am going to continue that with a cut. I know how full I get my containers every week with meal prep. Plan is to fill them with 2/3 the usual, or 1/2 if it is high calorie, such as a pasta dish. Also remove my evening snack. We will start there.
My biggest thing will be to not go back to eating what I eat at 155-160 after a cut. I always creep back to that weight because I think I can maintain at what I was eating before. We all know that is not how that works. I always liked being built like a brick house, but I am a lot of pudge too. Why canāt I be a lean, jacked house? I want to get more nimble and athlethic. Realistically, I hike more than I lift. I do not need to move big weights, I hurt myself trying to set PRs last year. Being lighter would also lend itself to something I am thinking about turning into a job. More on that later. Time to be, and stay, the lighest I have been since high school.
Completely unrelated, I forgot to show you all these. I proudly wear them at the gym, with shorts.
Tuesday
W5D1
50 BPA
Bench
12 x 95
6 x 135
12 x 95
Pulldowns
10 x 90
7 x 115
12 x 90
Tricep Pushdown
10 x 20
8 x 30
12 x 20
Seated OH Press
10 x 80
6 x 90
10 x 80
Chest Supported Row
12 x 75
7 x 120
12 x 75
Curcuit, 3 rounds:
5 x 25 Lat Raise
20 Hanging knee raise
20 x 17, 12, 10 Hammer curls
Splitting lower and upper this week so I can go Tuesday and Wednesday. Leaving on a trip Thursday night, so short on gym days. Everything went well. Felt strange to leave the gym with cold legs.
Wednesday
W5D2
Leg Press
10 x 225
8 x 315
20 x 225
Hip Abductor
12 x 85
10 x 115
15 x 85
Hamstring curls
12 x 30
That is all we got through. A friend that also goes to our gym came up to say hi. Hubby and I hadnāt seen him in over six months so we ended up chatting with him for over an hour. Fun to catch up.
More legs will happen this weekend anyway. Going to go play in the snow at altitude.
Tuesday
W6D1
Leg Press
10 x 225
7 x 315
20 x 225
Hamstring Curl (Single Leg)
10 x 30
8 x 40
12 x 30
Calf Raise
20 x 60
12 x 85
Hip Abduction
10 x 85
8 x 115
15 x 85
Chest Press (Machine)
10 x 100
6 x 110
12 x 55
Pulldown
10x85
6 x 115
11 x 85
Incline EZ Bar Curl
30 x 20, 12, 12
Conditioning:
Tabata Air Bike
Good day, everything but the chest press felt easy. Air bikes never seem to get easier.
Thursday
W6D2
RDL
12 x Bar
10x135
6 x 165
10x135
Hip Thrust
12 x 100
8 x 120
12 x 100 (w/ pause)
Seated Back-Supported OHP
10 x 80
8 x 90
12 x 80
Chest-Supported Row
10 x 75
8 x 120
12 x 75
Lateral Raise
3 x 25 x 5
DB Hammer Curl
20 x 15, 10, 10
Hang knee raise
3 x 20
Another good day!
Planning on another 6 week cycle of this. It is fitting very well with my life at the moment.
Tuesday
C2W1D1
Leg Press
20 x 105
10 x 225
8 x 315
20 x 225
Hamstring Curl (Single Leg)
12 x 30
8 x 40
14 x 30
Calf Raise
20 x 60
12 x 85
Hip Abduction
10 x 85
8 x 115
15 x 85
Chest Press (Machine)
10 x 105
6 x 145
10 x 105
Pulldown
10 x 85
6 x 115
11 x 85
Incline EZ Bar Curl
40 x 12
50 x 7
40 x 15
Conditioning:
Tabata Air Bike
Back is feeling better and better. Went to PT last week. They said with the pain pulling back into my back and out of my legs, it is a sign of nerve recentralizing and healing.
I am comfortable slowly pushing the leg press up, but I am not quite ready for squats or DLs yet.
Weighted in at 151 in the morning, down from 162 in Dec 2022. Making progress there as well. I can almost taste the south side of 150. I am still doing it with out calorie counting. I use new recipes every week. I know how much I was putting in my meal prep containers maintaining, now I put 2/3 or half the amount of food in. Cut out grazing. My only snacks are a yogurt with cottage cheese after the gym. This strategy is working, and I love not having to count!
@atlas13 I have made monster mash twice now. So easy. I make it with Jasmine rice and fair bit of Zaāatar seasoning for a middle eastern flair. Really tasty. Even better with an over-easy egg on it.
Wait, these are combined?!
I enjoy both of these (individually) but usually eat way too large of quantities for my gut and my calorie needs. Are your yogurts single serve or do you have self control?
Yes, combined! I use the single serve Chobani Zero Sugar yogurts and spoonful of cottage cheese, makes it all lumpy, I like the added texture!
Usually top with a little granola and chopped up dark chocolate. I also add nut butter when not in a cut.
Iām always blown away by your workouts and strength!
Way to gooooo!! Love this strategy!! 
Always means a lot when you stop by! I often feel like I am not doing enough, then someone of your stature comes in and says they are blown away. Just gives me the warm fuzzies.
It has been scary to try, but surprisingly effective! Counting helped me start and get a handle on how much I am eating, but not counting is way better for life and sustainability.
You are insanely strong and fit, girlfriend! Iām so stoked to see all that youāre up to.
Iām going to steal that zero sugar yogurt and dark chocolate trick for my post dinner treat!
Thursday
C2W1D2
RDL
12 x Bar
10x135
8 x 165
12x135
Hip Thrust
12 x 100
8 x 120
12 x 100 (w/ pause)
Seated Back-Supported OHP
12 x 80
8 x 90
15 x 80
Chest-Supported Row
10 x 75
8 x 120
12 x 75
Lateral Raise
3 x 25 x 5
DB Hammer Curl
15 x 20, 20, 15
Hang knee raise
3 x 20
Conditioning
Tabata Assault Bike
Feeling low on energy this week. Strength is doing great though, so I am happy about that. Getting more confidence with adding weight and reps to the RDLs.
On a non-lifting note, hubby and I ordered a lift kit for the Jeepā¦ Soā¦ Now we start down the rabbit hole of Jeep modification.
Weekend Recap:
Went to Moab for our favorite doughnut shop opening for the season. The doughnuts didnāt make it long enough for a photo, but I had a cookies and cream cake donut. It was breakfast and I had a small lunch to make room for it. So. Good.
Had a nice fire at camp and then enjoyed a 25deg night of restless sleep. Went to central Utah for more trails and hit a lot of snow at 6000ft+. It was the closest we had ever come to getting stuck. After that, we made our merry way back home on lower-elevation trails and called it a one-night camp trip.
loving the travel pics and good to see you still working hard.
Thanks! Always nice to hear from you. Hope everything is going well on your end.
starting to get a little better thankyou. Life threw me a few curve balls and head was in a bit of a dark space for a while but starting to normalise again now.
Tuesday
C2W2D1
Belt Squats
10 x 65
10 x 155
5 x 175
Hack Squat
10 x 135
Hamstring Curl (Single Leg)
12 x 30
8 x 40
14 x 30
Calf Raise
18 x 80
12 x 100
18 x 80
Hip Abduction
14 x 85
10 x 115
15 x 85
Chest Press (Machine)
10 x 105
10 x 145
10 x 105
Pulldown
10 x 85
8 x 115
11 x 85
Incline EZ Bar Curl
40 x 12
50 x 8
40 x 15
Conditioning:
Prowler
2 x 200ft- 50 push, 50 pull, etc.
135 + sled = 180?
Awesome night. Tried a couple different squat options. I couldnāt get the belt in the right position for belt squats. It dug into my hips and hurt them long before I felt anything in my legs.
Hack squats were done on a machine. Tried a few foot positions, but only felt the movement in my knees. Strange sensation. Leg presses continue to be my favorite.
Down another 0.2lbs this week. Not much, but considering it is a certain week of the month with extra water retention, any downward movement was a welcome surprise. No need to make adjustments, I still have many tools to use, nice spot to be.
