Thanks for looking out. I will definitely keep that in mind if this rabbit hole gets too deep. I have little tolerance for chasing numbers medically, so that specialist look will be great to have in my back pocket.
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This is awesome. Maybe you can get the same notation in your chart, @unicornsandrainbows!
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That is a hell of a thing to have on a chart!
Buff - certified by science and medicine.
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Saturday
JN Glute Hypertrophy W1D4
Wide Grip Lat Pull
10, 10 x 90, 10 x 100
SA DB Row
13, 12, 12 x 40
Incline DB Press
10 x 40, 12, 11 x 35
DB Shoulder Complex
15 side, 15 front, 15 rear
2 x 5
Banded Lat Raise
16, 20
Banded Squat Bounder
3 x 25
Banded Abduction
2 x 25
+ABs
Later:
Long Run w/ Intervals
1200ft elevation gain, done at 6200ft+
+Mountain biking, 45 minutes
This was such a great day. Started off with a nice lift, great upper body and glute pump. Intense, but not draining.
Run was awesome, in my back yard ski-resort town. 65F and sunny. Intervals were a bit underwhelming because of altitude. My HR was already high, so my pace didnāt increase.
Finally thawing out and drying up enough to get the bikes out too. Had lunch then got some saddle time.
Sunday 5/4
Long, easy run
1500ft elevation gain. Did not intend that, but mountainous area is mountainous. There was quite a bit of walking up here to keep the goal: easy day should be easy.
Later:
45 minutes Mountain Biking
Out ran a thunderstorm, got in the car right as it hit. Had lunch while it blew over, then had a nice window to hop on the bike.
Might have made a friend at the bottom of the trail. By that I mean I got a girlās number. We will see if something can be setup. She lifts and wants to get into biking. We are basically body doppelgangers, so lifting with her could be awesome.
Side win: While hubby and I were grocery shopping, a woman going the opposite the direction in an aisle kept staring at me. When we got close, she leaned over and said: āLook at those arms girl! Way to represent.ā
I donāt know what I was representing, but I am happy that I can pull off the tank top I had on. More excuses to rock out with my guns out all summer.
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The right to bare arms lol
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Monday 5/5
JN Glute Hypertrophy W1D5
Machine V-Squat
12xM+45, 12xM+55, 12xM+65
Front Foot Elevated SM Lunge
3 x 12 x 80
Cable Glute Kickback
3 x 15 x 25
Lower Back Ext
3 x 15
Banded Side Walk
2 x 40
Frog Pump
2 x 30, 34
Incline Treadmill Walk, 20 minutes
There is no amount of feeling comfortable doing frog pumps. That is a weird exercise. I may.. forget to do them next week.
The rest of this day is was good, nice blend of compounds and accessories.
Tuesday 5/6
Intense Run
10:00 Warm up
3 x 12:00 @ Threshold
6:00 Rec
10:00 Cool down
Beautiful, drizzling morning. Great temp and just a little humidā¦ For my location. Felt great, keeping my HR up to target required hills.
I upped the intensity on my program, but I think I rounded up too much. Iāll back that off. Itās like a 531 program, based off of 90% of threshold HR. I based this off my max. Little too hard for 12 minutes.
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Tuesday 5/6
JN Glute Hypertrophy W2D1
Leg Press
6 x 335, 6 x 380, 6 x 425
Drop till fail - 7, 6, 10, 12 x 380, 335, 290, 245
Leg Curl
15, 15 x 100, drop-12 x60
Hip Abduction
25, 24 x 50
RDL
8, 8 x 155, 8 x 165
Leg Raise
3 x 15
Cable Crunch
2 x 15 x 63
Bonus stuff:
5min AMRAP:
25 KBS
10 Goblet Squats
40 yd Suitcase carry
-made it 3 rounds
10 minutes spin bike, 20 minutes treadmill walk
Cut some fluff out of this day. I have so many sets per week on this program that trimming seemed fine.
Hubby was doing a training session with his coach, so I had extra time, hence the bonus round.
RDLs with form suggestions help, I felt it more in my hammies and glutes than ever before. My back still feels on-edge with these. As long as it doesnāt hurt, I am going to work through it and hope that it just gets stronger. I obviously donāt want to re-injure it, but I am tired of babying my disc.
Back update, 10 weeks ago and now.
I continue to lose weight, 142.4 today, I was 144 in that photo on the left. Iām not willing to show my dump truck of cellulite, itās not getting worse at least, but itās there. I might be brave an add some calories. I donāt want to stall out on the gain.
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Thursday 5/8
Intense Run
15:00 Easy Jog
4 x
2:00@Threshold, 1:00 TH+5 beats/min
2:00@Threshold, 1:00 TH+5 beats/min
5:00 rec
10:00 Cool down
This was a fun one. Accelerating when already near the rev limiter was a challenge. I like it. They were just long enough to hurt.
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Saturday 5/10
JN Womenās Optimization W1D2
BB OHP
3 x 6 x 75
Assisted Chin Ups
3, 3 x -50, -60, 6, 6 x -70
Assisted Dips
10 x -80, 10, 10 x -90
DB Row
2 x 12 x 35
DB Lateral Raises
12 x 10, 12, 12 x 7.5
DB Curls
15, 12, 12 x 15
Cable OH Tricep Ext
2 x 12 x 25
Later:
90 minute/8 mile Trail run
W/ intervals like Tuesday
Took an extra night off from the gym. Combination of fatigue and celebration for hubby. So glad I did, it would have been a crap workout if we had gone Friday.
Also, yes, I did hop programs. I found one with more barbell stuff and got excited. Same upper lower split, so I started with day 2 to keep things in order.
Pretty solid day with a nice pump. Left arms wobbly for the run. About 1500ā elevation gain on that one.
Sunday 5/11
JN Womenās Optimization W1D3
Hip Thrust
20, 20 x 110, 20 x 100
45 Hyperextension
2 x 20 x 25
KBS
2 x 30 x 40
Cable Glute Kickback
2 x 15 x 20
SS
Cable Abduction
2 x 10 x 15
Machine Crunch
3 x 20 x 40
Pretty good day, nice flow and burn, but no so much that it ruined my run. Leg day before running, because I am a dumb dumb.
Later:
Mix of trail and pavement. Done at 6500ā and after a Cuban coffee. I say this because my HR was chillin. Great stuff, beautiful day.
So much to share from this weekend. Big life changes are coming, more details as hubby and I get things figured out. This post was long enough.
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damn girl, you have been busy. Quality
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@simo74 Just rowing through the days 
Monday 5/12
JN Womenās Optimization W1D4
BB Bench
4, 4 x 105, 4 x 115
DB Should Press
3 x 15 x 15
Chest Supported Row
12, 12, 6 x 70, 6 x 80
Cable Reverse Fly
2 x 12 x 10
Preacher Curl
12 x 20, 12, 12 x 30
DB Skull Crusher
12 x 10, 12 x 15
High winds had knocked the power out at the gym, so this was done in mostly darkness. The manager had put a couple of shop lights up. It was kinda fun. Just the sound of iron clanking and grunting.
Felt great to bench again. Iām loving this combo of barbell and bodybuilding days.
Tuesday 5/13
Intense run w/ max intervals
7 miles total
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youāre putting in a LOT of work these days.
How do you keep up with recovery?
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Keeping up?
Sleep, desk job, food, foam rolling, lots of relaxing on the couch after the gym and work. Still tired and/or hungry all the time. I just keep going, figure itās part of training. My desire to keep to my schedule and check boxes is borderline compulsive.
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Thursday 5/15
Moderate Run
I was hauling today! Feeling good except a little left knee niggle. Sharp pain under my kneecap for a few days now. Once itās warm itās happy though. It also hates going downhill or stairs.
Lost another pound this week, 141.4 yesterday. Between the knee, hunger and dropping weight, you know what that means? More food. Adding another 50cals a day. Last week I averaged 2150.
Life update:
Iāll drop little pieces of this as things come together. Hubby got an amazing job offer in a place we have always wanted to live. Letās just say my destination race will now be home. I didnāt know how much I put it out to the universe by signing up for that race, I literally put a date on it.
He applied for one job, got it and almost doubled his salary. I am so proud of him! Itās going to be weird to not live in Utah , but we are ready for the change.
I havenāt moved states without an RV. Put in an application for an apartment on Monday. Waiting to hear back so we can have a place secured before we head up.
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Very exciting news on the lifefront there!
Adding another 50cals a day.
My thought process here is that, if the goal for these calories are to improve recovery/keep weight stable/gain weight, it may work better for a larger bump. The body tends to like homeostasis, and will do nutty things to maintain it. When we do small calorie bumps, the body will do things like increase NEAT through fidgeting/dial up the thyroid a touch in order to burn off the excess and keep things status quo.
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Thank you! We are so stoked. Lots to do, but so ready to live in a smaller town.
More like 100+ then? The goal is recovery, performance and small gain.
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As a non-calorie counter, itās really hard for me to put a number on it. But I know that 50 calories is effectively the results of going a little too heavy on mayo when making a sandwich. @s.gentz or @TrainForPain may be able to speak a little more intelligently on precise numbers.
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So much good stuff in here - seemingly always! Iām thrilled for you about the move and all the good things coming your way.
Iād like to hear what @QuadQueen has to say about the caloric question, since boy calories are so different from girl calories. Itās like men get to eat a thousand calories for every 100 we get to eat.
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Itās pretty awesome, I didnāt realize what other (better) door was opening when we didnāt get the flight job in Moab we schmoozed so hard for. Life is funny sometimes, and absolutely beautiful.
Preach! Seriously.
It has been nice to see the weight go down even though I am eating more than ever. Canāt say Iām not enjoying that.
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