Nice work!
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@simo74 @tlgains @Bagsy
Thank you so for stopping by with the kind words, this community is so motivating and such a treat to be a part of!
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Agreed. Definite progress.
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Saturday 4/6
Getting back to it
Leg Press
6, 6 x 360, 5 x 405, 10 x 360
Incline DB Bench
10, 10, 9 x 45
Seated Hamstring Curl
11, 10 x 120
T-Bar Row
11, 11, 10 x 55
DB Curl
2 x (15 x 20 drop 12 x 10)
Lateral Raise
2 x (10 x 12 drop 12 x 5)
Cable Crunch
15 x 60 drop 15 x 40
10 minute treadmill walk, hill program
We will call this a life deload week. Sickness was gone enough to do the full body day from the program. Energy levels were low and I was dizzy after every set, but man it felt great to move metal around.
Weight moved better than expected and I was able to go up it at reps still. Muscles were ready to go after laying around all week.
Next week should be back to regular programming.
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Iām happy to hear that youāre feeling better!!
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Thanks! Getting sick is always a reminder to be grateful for being healthy. Even 90% better feels like a million bucks right now.
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Great progress, keep it up!
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Monday 4/8
Afternoon - 3 mile hike
Later-
JN Essentials, week 3, day 1
Flat DB Bench
6, 6, 5 x 55, 10 x 45
Lat Pulldown
12, 10 x 110, 10 x 100, 12 x 90
Seated DB Press
12, 12, 11 x 30
Seated Cable Row
2 x 110-70 dropset
BB Curl
12, 10, 10 x 50
SS
Skull Crusher
12, 12, 12 x 20
15 minute walk outside
Took the day off work, I have some life stuff I will tell you all about later.
But, that allowed for a morning flight, then a beautiful hike outside. Itās so green here this time of year.
Weights mostly moved well. Still fighting low energy levels. The lingering amount. A few things went up, a few things were a struggle.
Reversing the order of the lifting days this week, I didnāt feel like starting with full body given I just did it Saturday.
Tuesday Weigh-in
148, down 0.8lbs
Steps: 28k
Maintenance is going wellā¦ my appetite and hunger levels were tanked the first few days of the week. Which I was okay because I also wasnāt moving much. Iām sure Iāll see the jump this week as I actually hit maintenance food.
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Wednesday 4/10
JN Essentials, W3D2
Hip Press
12, 12, 11, 10 x 360
Standing SL Curl
11, 10 x 35, 12, 11 x 25
Leg Extensions
2 x 12 (105, 60 drop)
Donkey Kicks
2 x 12 x 60
SS
Cable Crunch
2 x 15 x 60
Nice leg day. Worked hard for the reps on the Hip Press. I knew some great nutrition was headed my way after.
Feeling good again. Some lingering dizziness, but back to about 98%. The extra calories are feeling nice too. Starting to show through on my energy levels.
It was mine and my hubbyās anniversary yesterday. So after leg day I took down a 12oz New York steak with lots of veggies on the side. Then we got a cookie from our favorite cookie place.
Mine was a Coconut Carrot Curry, these are not your run of the mill chocolate chip cookies folks.
After that, we went a nice walk in perfect 60f weather. Fantastic day with my adventure buddy. Canāt believe itās been nine years already. I still feel like we are Newlyweds, but with all the comfort and fundamental understanding of being together for years.
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Congrats and happy Anniversary! Sounds like it was a wonderful day.
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Thank you! It was a great day for the soul.
Sunday 4/15
JN Essentials, W3D3
Leg Press
6, 6, 7 x 405, 10 x 360
Incline DB Bench
10, 10, 9, 8 x 45
Seated Hamstring Curl
12, 11 x 120
T-Bar Row
12, 11 x 55, 10 x 60
DB Curl
2 x (15 x 20 drop 12 x 10)
Lateral Raise
2 x (10 x 12 drop 12 x 5)
Cable Crunch
15 x 60 drop 15 x 40
15 minute walk outside.
Solid day, either weight or reps are steadily creeping up. I feel like I have made more progress in the last few months than I have in years. Amazing what a little intensity, consistency and nutrition adjustments will do.
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This is awesome to hear.
Yep, its only after months and years of training that people told me I had good genetics. Yer so good they took decades to work,
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Exactly, I have heard there is a major time delay on good genetics 
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Monday 4/15
JN Essentials, W4D1
Hip Press
12, 12, 12, 11 x 360
Standing SL Curl
10 x 35, 12, 12 x 25
Donkey kick
12 x 60
Leg Extension
2x (12, 10 x 105 drop 12, 12 x 60)
SS
Cable Crunch
2 x 15 x 67
Flew through this. Went into it tired and just wanted to get done, accomplished in less than 45 minutes.
Hip Press reps are slowly going up. Almost ready to add more weight. It remains my favorite leg machine.
Tuesday Weigh-in
148.2, +0.2
Steps: 70k
Thatās more what I expect from a maintenance weigh in. Though, it is slightly concerning considering how much under my calories I was last week.
Speaking of being under calories, I am experiencing a low appetite lately. Definitely a new thing for me. I have a hard time reaching even maintenance calories because I either feel satiated or I lose interest in eating. So I stop eating, seems silly to eat if I am not hungry.
10 Likes
Thursday 4/18
JN Essentials, W4D2
Flat DB Press
6, 5, 5 x 55, 8 x 50
Alternating Grip Lat Pulldown
12, 12, 10, 10 x 100
Seated DB Shoulder Press
10 x 35, 10, 10 x 30
Seated Cable Row
-Skipped-
Skullcrusher
2 x 15 x 20, 12 x 30
SS
BB Curl
3 x 12 x 50
Pretty good session, though motivation and desire to push werenāt quite there. DB Bench went better than expected, definitely increased weight and reps there, happy with that.
Lat Pulldowns had my lats lit up and borderline cramping every set. I got some electrolyte drink mix to help with the gym and summer hydration, but I forgot it.
Shoulder Press weight is creeping up, and I love it. Itās the one movement where I can out-lift my hubby. Weāll go with genetics on this one. My dad has huge shoulders.
The gym was the busiest I have seen it, and the cable row we like never opened up. Plus, I lost the give a Fā¦ks after doing other things first, so it got skipped.
I was feeling the week going into this. I am still trying to recover from work and life to get through these sessions, my schedule is kicking my butt and itās only going to get worse for a while. I have two students now, so between the day job and flying I am working ~60 hours a week. I know for some, that is nothing, but itās a lot for me. I will have my first weekend off since January next week. So excited to take the Jeep out!
At least the flying scenery isnāt badā¦
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Sunday 4/22
JN Essentials W5D1
Incline Machine Press
10, 10, 9, 8 x 100
SL Hip Press
8, 8 x 180, 8 x 205, 10 x 160
Chest Supported Low Row
7 x 130, 10 x 100
Standing Leg Curl
10, 10 x 35
Spider Curl
2 x 12, 10 x 15-10 drop sets
Cable Lat Raise
2 x 15, 12 x 7-3 drop sets
Hanging leg raise
15 x BW
Absolutely shot from this week. Decided to just move on to week 5 and only did two days of lifting last week. Physically, it was the right call. This new full body day is pretty good. This block has a lot of single leg stuff that is sure to kick my butt.
11 Likes
Monday 4/22
JN Essentials, W5D2 Upper
Alternating grip pull ups/chins
3, 4, 2, 3 x BW
Dips
6, 6, 5 x BW
Incline Chest Supported DB Row
10, 9, 8 x 40
Standing Arnold Press
10, 9, 8 x 30
Incline DB Curls
3 x 15 x 15
SS
DB French Press
15 x 30, 15, 15 x 25
15 minute walk outside
Huge pump after this one. Should have snapped a picture of my arms, they are getting pretty awesome. Just in time for summer - sunās out guns out.
I like the flow of this day, it works nicely and I was out in less than an hour.
Tuesday Weigh-In
148.2, same as last week
Steps: 67k
I remembered to eat a bit more this week. I think that is part of the reason I am feeling so exhausted. I flat out forget to eat or Iām so tired I lose interest in food.
8 Likes
There is so much to like about this post.
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Wednesday 4/24
JN Essentials, W5D3 Legs
Pendulum Squat
4 x 12 x 70
Seated Leg Curl
12, 11, 11, 10 x 120
Step Ups
2 x 15 x 15DB
Standing Hip Abduction
15, 13, 12 x 70+Bands
Leg Raises
3 x 15
Interesting leg day, I like the last blockās leg day more, but itās good to keep things fresh.
I struggle to find the right position on the Pendulum Squat, I donāt know why, itās just a weird movement for me. I feel it more in the knees than anything. I may have to swap it if I canāt get that sorted. No need to hurt something when there are plenty of great alternatives.
Head wasnāt in this, seems to be happening a bit more lately. Iāll keep pressing on though, making far too much progress to slack now!
9 Likes