Nice to see i’m not the only one. Quality
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Just a casual 12 miles on uneven terrain
Disgusting 
3 Likes
Why do we do those to ourselves? Couple of sick bastards over here.
That actually makes me feel pretty cool. It was kinda casual. I mean, I was hurting the last two miles, and my legs are still lead, but I made it. I was also chasing my hubby on his mountain bike. Well. He was chasing me uphill and I was chasing him down. We are actually better matched biking and running than both on bikes. I am better on my feet in technical terrain. That was a bit of a squirrel! Side note.
2 Likes
Monday 2/24
JN Hypertrophy W8D1
Leverage Squat
10, 10, 11 x 190+M
Bench
10, 10, 7 x 115
SA Lat Pull
12, 12 x 55, 6 x 70
Hip Thrust
8, 8, 8 x 205
Pec Deck
3 x 15 x 50
Reverse Pec Deck
15, 15 x 40, 15 x 50
Cable Lat Raise
3 x 15 x 7
15 minute walk… Outside!
Adding more reps instead of weight to the leverage squat. Any more weight and my back starts protesting. I figure it’s still overload.
Bench is creeping up too. Got a “your pecs look thick” from hubby. They do. You can actually see my pecs between my breasts, when flexed.
Monday Weight-in
144.6, +0.6lbs
Okay, so the weight is sticking around. Also looking a bit softer. Lines in abs aren’t as defined, hips are getting wider. About what you would expect after 8 weeks of bulking. I have gained more than planned. My indiscriminate snacking is catching up to me.
No more snacks after dinner this week.
5 Likes
Tuesday 2/25
Interval Run
10:00 drills + jog
Interval Ladder hard run time:easy jog
1:1, 2:2, 3:2, 1:1, 2:2, 3:2 - shooting for Z5 HR
10:00 easy jog
How? How does one run in zone 5? My legs gave out long before my HR got passed 165-170. Lungs couldn’t keep up either.
So most of this was actually high Z4. I did get a side stich for the first time in months, which tells me I was not conditioned for that. At least the effort was hard enough. My heart just didn’t want to get up there. Of course, using a wrist monitor in a watch isn’t the more accurate either.
Update: I have officially hired a coach! I am so excited to put programming and nutrition on someone else. No more over-analyzing my scale jumps and reacting, or wondering if I am lifting hard enough, or getting too squishy and wanting to call it on gaining or… You get it. Regular readers know how much I get in my own head.
I filled out a pre-coaching form yesterday and wrote her a novel. It will be a few days for her to get me my program, so I might be able to get rolling on it next week.
I get a custom nutrition and program, and have to send in weekly report cards with photos for her to make adjustments as needed. That is a whole lot of accountability.
It’s crazy affordable too. Like, makes me wonder about the quality cheap. If it’s not great I can always cancel, there is no minimum time. I hope it gives me a mental break, and also helps with reaching my next level of muscle and leanness.
My coach is a bodybuilder, but also competed in gymnastics, varsity track and is an avid hiker. There should be understanding of the endurance aspects of my training there. Plus, she has degrees in Kinesiology and Nutrition.
8 Likes
Yep, Sick but also thic and jacked. .
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Wednesday 2/26
JN Hypertrophy W8D2
Leg Press + 15 Back Extensions
3, 4, 4 x450
Close Grip Bench
5 x 125, 5, 5 x 115
Assisted Pull Ups
12, 6 x -70, 6, 12 x -80
Leg Raises
3 x 10
SS
OH Cable Tri Ext
12, 12, 10 x 50
Cable Curl
3 x 12 x 10
Treadmill walk - 10:00, 10%, 2.5-3.0mph increase .1 every 2 minutes
Good showing, despite feeling naggingly tired this week. I know fatigue can come in waves and this week is an example of that.
I continue to squeeze out more reps on leg press.
Pull ups are still difficult.
Bench was a little smoother, but not enough that I feel I could add weight.
Triceps failed on the last set, always a weird feeling when your muscles simply stop doing the thing you were telling them to do.
7 Likes
Thursday 2/27
Moderate/Steady Run
10:00 plyos + jog
20:00 tempo - 9:10-9:25/mi target pace (8:54 actual)
10:00 easy jog
I’m getting squishy again, but I’m not getting slower. Held better than target pace the entire 20 minutes, and felt pretty darn good.
Still working, but easier than a few weeks ago.
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I have no idea of this is a good or a bad thing. I confess that I am a little scared to ask.
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Bad thing… squishy as in chubby. My word choices don’t check with my common sense on the way through my thumbs most days.
Also, happy cake day!
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If I don’t stop thinking about cake then I will be voted president of the squishy club.
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Saturday 3/1
Long Run
10.1 miles, 1:52
Felt this one about mile 7. More so than the last few weeks. Glad it was a shorter mileage week.
I received my plan from my coach. After reading through the programming, I realize I have been slacking in the gym. I have the feeling I am goin to be sore next week.
She also has me eating more than I thought… at least on paper. We’ll see how it feels. Shopping and meal prep today. Should go way faster than my usual multi-recipe mess. It’s simple, with enough options to have variety, but not so much that I get too creative and over-eat. Exactly what I need. KISS.
8 Likes
Monday 3/3
Coach’s Orders, W1D1
10 minute cardio warm up
Standing Hip Abduction
30x30, 20x45, 12x60, 12x60, 10x50
Leg Press
30x155, 15x335, 12x380,
10x380,335,290(dropset)
Hip Thrust
30x45, 15x80, 12x80,70,60, 12x80,70,10x60
Glute Kickback
20x30, 2x10-12x40-30
+Ab Circuit
Oh. I see just how much I have been slacking now. Here I thought I was advanced. Nope.
Felt so good to lower the weight and go to rep city though. Great mind muscle connection on everything, so much lower body pump it spread to an upper body pump, and no joints were protesting. Really dig this setup.
Food is going well too. Sure, it’s more bland than I am used too. But, I’m not sitting on my phone between meals figuring out what kind of snack I can fit into my calories at the end of the day. I simply pick from option 1 or 2 on the list. Is food on the list? No. Then don’t put it in your mouth.
That said, it’s a pretty good amount of food. I’m not getting overly hungry between the meals snacks. It’s bodybuilder style for sure, smaller, more frequent meals. That helps.
Found out my coach once trained for a marathon and a bodybuilding show within two weeks of each other. She is my kind of crazy.
7 Likes
Tuesday 3/4
Interval Run
10:00 activation, drills, jog
8x
2:00 Hill Reps, Z4 HR
2:30 recovery/jog down hill
10:00 easy jog
Ha. These were fun after leg day. HR had no trouble climbing into Z4. Legs, dead by 1:30. These were some slow hill climbs. Well, slower than usual.
Coach also has a pre-work out snack that she wants me to eat before running. No more fasted runs. Even at 4am. I asked if I could skip it, and her reply was basically: Eat ALL your food. Bring it with you to eat and run if you have too.
6 Likes
Wednesday 3/5
Coach’s Orders, W1D2
10 minutes cardio warmup
Mobility
Activation
Lat Pull Down
30 x 70, 15 x 80, 12 x 100,
10 x 90-80-70 (dropset)
Cable Chest Flye
20 x 7, 14 x 10, 10 x 10,
10 x 10-7-no pin (drop set)
DB Flat Bench
SS
DB Bent Over Row
20 x 20,
11, 10 x 40
DB Shoulder Press
25 x 25, 14 x 20, 10 x 20
10 x 20-15-10 (Dropset)
Push ups
4 x failure (12, 13, 11, 10)
Ab Circuit
Cable crunch
Plank
Side plank
This is a slow burn. I didn’t immediately feel my CNS dying like leg day. However, by the time I got home my chest was sore.
Trying to wash my hair this morning was also entertaining.
Edit: Forgot to add, I had a cute girl come up to me at the gym. She said, “I just gotta say, you have the best arms. My boyfriend and I were checking them out when you were by us at the dumbbells. Whatever you are doing, it’s working.”
I’ll be riding that high for a week!
10 Likes
Thursday 3/6
Steady Run
10:00 Easy Jog and drills
30:00 Tempo (9:25/mi target) 9:10/mi actual
10:00 Easy Jog
This pace is getting easier to hold. Feels so good to cruise around at less than a 10:00/mi and not be breathing like a freight train. Don’t get me wrong, I’m still working harder than my long run pace, but I never would have been able to hold this for 30 minutes a few weeks ago.
7 Likes
Next week they will probably ask you out for dinner … just saying 
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Sounds great to me, but only if she doesn’t bring her boyfriend
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Friday 3/7
Coach’s Orders W1D3
Seated Hamstring Curl
30x40, 18x60, 12x80,
12, 12, 10 x 90-80-70
Sumo DB DL
25x40, 16x60, 12x75
12, 12 x 80-75
Hack Squat - Machine
25 x empty machine, 18x+25, 12x+50
8, 6, 10 x +80,+70,+60
Band Assisted Pullups
10, 8, 7, 6
SS
Banded Single Arm Row
4 x 25
DB Lat Raise
SS
Front Raise
25 x 5, 18x5,
10,10,10x5,4,3
+Ab Circuit
This was a doozy. Even with the pre-workout snack I was cooked by the time the upper body portion started.
Lots of failures in there. It’s definitely a taxing program. Week one done!
10 Likes