Thursday 5/9
JN Essentials, 2-day Program W1D1
Machine Press
5, 5, 5 x 105, 10 x 85
Hip Press
3 x 10 x 315
2-Grip Lat Pulldown
2 x 12 x 100
Walking Lunge
2 x 10(ea leg) x 35 DBs
Ez Bar Skullcrusher
2 x 15 x 20
Lateral Raises
2 x 12, 10 x 10-5 (dropset)
Hip Abductor
12, 15 x 70-50 dropset
It’s only the day after and I am already sore. Lunges kicked my arse. Definitely a good thing.
Hip press weight needs to go up, even with the higher reps.
Saturday 5/11
JN Essentials, 2-day Program W1D2
Vertical Leg Press (Weights are plates only)
6x140, 6x150, 6x160, 10x90
Incline DB Press
10, 10 x 45, 8 x 50
Seated Leg Curl
2 x 12, 12 x 126-76 dropset
Chest Supported Tbar Row
10x55, 10, 10 x 50
BB Curl
2 x 12, 8 x 50-30 dropset
Leg Raises
20 x BW
That vertical Leg Press is a quad killer. It’s nice to feel the intensity of holding the weight up, closest machine I have found that simulates the pressure of a barbell. Would be a good one for Super Squats, Leg Press edition, bulged disc friendly.
Incline press was feeling great. Row was not feeling so good. Back was not waking up.
Did some extra awesome flying yesterday. Nice flight to the Idaho side of the Grand Tetons.
Friday 5/17
JN Essentials, 2-day program, W2D1
Machine Press
3 x 6 x 105, 10 x 85
Hip Press
8 x 360, 2 x 10 x 315
2-Grip Lat Pulldown
12 x 100, 10 x 110
Walking Lunge
2 x 10(ea leg) x 40 KBs
DB Skullcrusher
15, 12 x 30
Lateral Raises
2 x 12, 10 x 10-5 (dropset)
Hip Abductor
12, 15 x 70-50 dropset
You know it’s a busy week when day one happens on a Friday. Felt great though, even being at the end of a long one.
Either weights or reps went up on everything. Really wanting to push hard on just the two days. I have so much recovery time it would be silly not too.
Hip Press was awesome, made it through one set at the weight my hubby uses. It’s been fun trying to chase his weights. Legs are kind of cheating though, my inseam is 4” shorter than his so our leverage ratios are way different.
Went of diet for two days in a row and the bloat is still showing. One day hubby gave into my middle eastern kebab craving. Found a new Afghan place that is very good. That’s dangerous. Day two, one of the PMs at work has a cash cow job he charged lunch too and bought everyone in the office Chipotle. I am not one to turn down a double steak burrito bowl. I ate the whole thing, plus chips. There went 1200 calories…
Anywho, back on track the last few days.
Why oh why did you plant the seed. Now all I can think about is kebabs. And I only had dinner 10 mins ago.
You’re welcome! I get that craving easily once a week, had to spread the love.
Sunday 5/19
JN Essentials, 2-day Program W2D2
Vertical Leg Press (Weights are plates only)
3x6x160, 10x110
Incline DB Press
10, 8, 7 x 50
Seated Leg Curl
2 x 12, 12 x 130-80 dropset
Chest Supported Row
11, 11 x 55
Cable EZ Curl
2 x 12, 8 x 27-13 dropset
Cable Crunch
2 x 15 x 63-40
15 minute walk outside.
This went way better than expected. It’s amazing what the body will do when it is recovered!
Reps and/or weight was increased on everything. Moving slowly, but not too slow.
Having a beautiful, long spring here and I am loving it.
Tuesday 5/21
JN Essentials, 2-day program, W3D1
Flat Press
DB - 6 x 55
Machine 2 x 6 x 105, 10 x 85
Hip Press
10, 9, 8 x 360
2-Grip Lat Pulldown
11, 11 x 110
Walking Lunge
2 x 10(ea leg) x 40 KBs
DB Skullcrusher
15, 12 x 30
Lateral Raises
2 x 12, 10 x 10-5 (dropset)
Hip Abductor
12, 15 x 70-50 dropset
10 min walk outside
Good freaking day. Absolutely crushed the Hip Press. Went a little wider with the stance and it really allowed me to use the power in my hips and butt. Exactly what I need to work on.
Machine was was occupied for a bit, started on the DBs, quickly remembered how much I dislike getting those heavy buggers in to place. Once the machine freed up, I went over there.
The rest was just okay, going through the motions.
Thursday 5/23
JN Essentials, 2-day Program W3D2
Vertical Leg Press (Weights are plates only)
3x6x160, 10x125
Incline DB Press
10, 9, 7 x 50
Seated Leg Curl
2 x 12, 12 x 130-80 dropset
Chest Supported Row
11, 11 x 55
Cable EZ Curl
12, 8 x 27-13 dropset
Cable Crunch
2 x 15 x 63-40
15 minute walk outside.
Pretty decent day. Had an exertion headache the whole time. Been a minute since I have had one. I was sitting in training classes all day before this, that probably had something to do with it.
Got the gym days knocked out before the weekend. Headed out for a long flight to the coast, weather permitting as always. Going to be the farthest I have ever flown if we complete the route. Basically, we are flying 1400nm to get crab chowder.
Well worth it, in my opinion!
Amazing.
@EmilyQ I have done a lot more for a lot less, ah pilot problems 
@heretolog Yes. So excited!
I’ll try to remember to take photos.
Wednesday 5/29
JN Essentials, 2-day Program W4D1
Machine Press
6 x 105, 6, 5 x 115
Hip Press
10, 10, 8 x 360
2-Grip Lat Pulldown
12, 10 x 110
Walking Lunge
2 x 10(ea leg) x 40 KBs
DB Skullcrusher
15, 13 x 30
Lateral Raises
2 x 12, 10 x 10-5 (dropset)
Hip Abductor
12, 15 x 70-50 dropset
2x 25DBs
10 Arnold Presses
SS
10 (ea leg) Bulgarian Split Squat
10 minute walk outside
Added reps on basically everything. No weight increases just yet, but I am chugging along.
Energy levels are still down from the weekend. Feeling tired to the bone. More on that later.
Here are my final photos for the T-ransformation:
The weekend. It was the most fun, beautiful, challenging flying I have done. 19 hours total flight time. No auto pilot. I am exhausted and happy.
Whoa! Look at how shredded your back got!
Thank you! That was definitely a fun surprise!
Saturday 6/1
Better than nothing
500 KBS
50 Goblet squats
Still feeling beat up and exhausted from last weekend. Didn’t have the gym in me. Even the last round of swings left me nauseous. I had no idea how much that flight would hit me. Could be the cut, new job and second job are all taking their toll as well. Yes. Could be.
There is a part of me that wants to pick up the new Dan John book and go full minimalist/KB style lifting for a while. But I’m not there yet, still mostly enjoying bodybuilding training and the new gym. Plus, the results are hard to argue.
If things go the way I am hoping for next year, the minimalist program will be the only way. In fact, my whole life will be very minimalist. Too early to share more details than that, but I am excited by a prospect on the horizon.
Weekend and last week
Recovery
Decided to call it on the gym last week. I was feeling tired to the bone and just digging a bigger and bigger hole for myself. Even the KB workout had me feeling worse.
Finally had to be smart and not set foot in the gym, or touch the KB. Did some walking, a bit of flying, and most importantly a Jeep trip. All so good body and soul. I’m not feeling like a hollow shell anymore.
Jeep trip was only one night, I had to be back for a Sunday flight. We absolutely maximized it. Did one of our favorite trails, went to a town we love for lunch and coffee, attempted a 11k mountain pass trail and got blocked by snow at 10k feet. Found a new route after that, it was an absolute blast.
Did manage a one mile run. My back was bugging me (car seats are the worst, barely notice the siatic issue until I get in a car for a couple of hours) and so I wanted to get out and walk a bit. Hubby was happy to drive the Jeep, so I walked along side it. I was feeling good, and it was mostly down hill, so I started running. Ran for around a mile at a 8/min pace, at 9500ft. Felt way better than it had any right to. I might have to do that more often.
I noticed a couple of things:
All weekend was about 90F+. Between losing what fat I have this year, and being in a calorie deficit, I never felt the heat. It felt nice to wear a tank top and shorts all weekend and never get cold. Sinora winter.
sounds like everyone was winning. Quality
This is all wonderful to read - sounds like the perfect recovery week!
@simo74 it certainly felt like everyone was a winner, always a good progress measurement!
@EmilyQ it was time off that was needed, even if my head didn’t think so at first! I’m sure you understand the running feeling good too.
Monday 6/10
JN Essentials, 2 day program, W5D1
DB SLRDL
2 x 10(ea leg) x 40
Dips
9, 6, 6 x BW
DB Step up
2 x 12 x 25
Pull ups
6, 5 x BW
Cable Lat Raise
2 x (15-12) x 7
Tricep push down (machine)
2 x (15-12) x 90-70 dropset
Hip Thrust
16 x 135
Actually felt pretty easy. This block is a lot less heavy work, that should be good for now.
RDLs were light, felt a nice stretch in the hammy, but I struggle to feel like they are actually working the muscle.
Dips seem to always increase a rep, even when I don’t do them for a while.
I swapped hip thrusts for calves. I never do calves out of principle. That is what walking is for.
Tuesday 6/11
Weigh in
146.8, + 0.6lbs from last week
Week nutrition:
Time to bring back the accountability. Weight is barely moving down over the last month. My mid-week weigh in was 144.6, lowest I have seen in ages. Got me all excited, then it bounced back up today. There were some extra carbs over the weekend, so I can’t be too surprised.
