Ugh bleh, I got the milk chocolate flavor, bleh. It tastes alright with milk (which I had for my lunch shake) but it tastes disgusting with water. Should’ve broken last nights dinner into 2 parts with a break, after about 5 minutes felt sluggishly full. Can’t have those full feelings.
Yesterday, energy was ok. Did the V Burn challenge, only beat my time by 30’s. The other exercises are going faster but the hand walkouts seem to be taking me longer.
Still can’t get the measurements right, every time I do it, it is different. Clothes are looser.
Looking forward to today’s front squats. Not so much the DB press, might have to just do assisted dips.
Er body had some sort of revolt. Didn’t make it to the gym yesterday, and some reptilian part of my brain or maybe I had some out of body experience, ‘made me’ stuff a few bites of pasta into my mouth. But I then just ate something sensible for lunch, even though I had just had a shake. Going to go get some iron supplements, I feel just a tad bit weak and slightly dizzy.
Anyway, I’ll extend this to Thursday to be the last day. Might go for a little cheat on Saturday or Sunday.
The past 7 days have probably been the hardest in all the 28 days.
Of course, I had a small healthy snack after workout out yesterday but I’m not going to worry about it at this stage. My body was like “just give something to chew bitch!”
Especially since I went a little heavier on the FS than I had meant to, was supposed to be extra 10lbs and not 20lbs, with the 30’s rest this week. Kind of tweaked my right side, though, hip still tight. For some reason, I was worse at doing the side planks yesterday, like 20 secs shorter than Friday.
I still have a couple more bags of protein powder, fish oil and one of the only perks being a female on this regime, is that I have Plazma left too.
Thanks for the kind words! I’m sure as hell not going to do the full monty again. I can see for maybe a week (w/ some fiber) or a couple of days here & there. I have no idea how people did it with only 1 meal per week
I tried to workout today, but I knew something didn’t feel right while warming up. Some of the body aches came back, I tried about 2 sets of deadlifts, they were very slow. And tried 1 set of push presses & assisted chins, had to call it quits. This was after I had 1/2 of Plazma, so that was wasted. Not sure if I like all the sugar-carbs in it, though.
I had cherries and bananas as a post-workout snack, mmmm. Got really bloated from dinner, it was either the rice or a couple of things had gluten in it. Guess I won’t have that again, and will test the rice. It was only 3/4 cup of rice. Got some protein, veg/fruit, carbs, fats & dressing little measuring containers to keep myself in check.
So I’m going to go back and actually finish 4 weeks of CW’s 10x3 for fatloss, as I didn’t complete that in '14. Can’t do back squats, might replace with GM’s, and no military presses with stupid shoulder, will stick with push presses. And most likely power cleans w/ front squats, since I can’t go too heavy on these anyway.
Had a good workout yesterday after yoga. Nothing special except that I felt good, but strength is meh. Just tested out what weight I should use for dl’s on the 10x3, only 155 - 165lbs.
Well I had my cheat, at a pub. Wasn’t that great though, tried to get the one with the most protein, or well what seemed like the most which probably wasn’t. Think I might stick with my husband’s homemade pizza as a treat. At least I know what’s in it. Or make sure I go to a really really good place. And get a good delicious glass of wine, not crappy stuff.
And I’ve been meaning to get back into swimming, but without having a sea dive or snorkel to work towards, I just don’t feel motivated in the pool. I miss me in the sea
Well, that was a fun workout. Got really nice and sweaty. I took a couple of days off due to my being a female. Tried to get out but only managed a rollerblade session on Monday. Today felt good, though. Not sure if it was the 2 scoops of Plazma (1 doesn’t seem to do anything) or just feeling rested or both. Still, way too much sugar for me might try some SuperPump again.
My right hip is feeling looser, but still bugs me. The orthopedic acupuncturist stuck some nice long needles right in the min/med glute last week.
Anyhoo, everything felt like I could’ve gone way heavier but don’t want to upset any body part.
10x3 with 45’s second rests…
Sumo DL’s - 155 lbs
1 Power Clean + 3 Front Squats - 60lbs
Assisted Pull Ups - 80lbs
Assisted Dips - 100lb (right shoulder is pretty weak on this)
2 - 1 min planks
Forgot to do the cycle intervals, should probably do that tomorrow. Can’t find jump rope.
Just did some messing today at the little gym in our apartment, trying to get some blood flowing, trying to feel some pump. Got lovely DOMS in chest area from the dips and in the glute/hamstring.
OH medicine ball throws w/ squat
Hamstring curls (the machine sucks though)
Tri push downs (this machine sucks also)
Jump lunges
Stir the pot (kinda cheated on these)
Farmer walks (the left grip is really weak compared to right, no wonder my callouses are more pronounced on that hand)
I ate the same thing the last two nights, the first night was fine but I bloated way up last night, so I only had 2 shakes today so far.
Bah tweaked my back, it’s kind of funny, in a way. Don’t think it is any permanent damage. I went into the gym “feeling” too strong, but all the little cogs were not.
But my dog, it was a bit of muscle confusion going on (also still some mental confusion). Can’t say the workout was exactly fun, but it was different and intense enough for me.
10x3 - 45 second rests:
GM’s -thought since its only 3 reps and was using rack, I could go heavier than normal. Anyway after the 6th set, gave me a big ol FU again.
Clean grip reverse lunges -
75lbs (ok it’s going to be these from now on, even though takes twice as long)
1 Clean + 3 Push presses -
85lbs (felt light until the 8th set, then had to stop to not hit my head, will lower to 75lb)
Snatch m-fing grip deadlifts -
65lbs (could go heavy but trying to feel these out, need to take a slightly wider stance than convo dls, and wish they had a woman’s bar for this, space next to thumb went numb)
DB twisty rows -
27.5lbs ea (need KB’s for this really, DBs get in the way when twisting)
2 x 1 min planks (I suck at these but getting better)
Must remember…No heavy bar across the back, just can’t deal with it right now, across the front it is grand, though,so should be happy enough with that. It’ll just have to be light and high rep GMs for me.
Hoping to get workout on Tues, pretty please oh lifting gods.
Went to acupuncture yesterday. And ice’d back when I could. Unfortunately, I had to go sign up for something, had to take my bike on the train. Well, the last station only had stairs, so had to lift my heavy bike up it. And then on the way back had to lift it back down again, only to realise I was on the wrong side of the tracks, so up again I went and then lifting down again. So back wasn’t really happy with me.
However, it felt a bit better today, but still can’t really bend down, even just hinging at the hip makes it twitch. So I tried some upper body stuff, tried being the operative word. Had to do workout earlier in the morning, which is never a good time for me to workout, as I normally ache in the mornings, so things take time to get going. But anyway I did something, so that’s good.
Reps & sets were all over the place, but think I at least got 20 reps in, maybe more on certain exercises.
Assit pull up
DB rows over bench
Assit dips (these were twinging back after the 5th set so stopped)
Seated leg curl machine (ok maybe got 10 reps)
Some weird shoulder press machine
I don’t like machines that much, and missed doing lower body on first exercise, as that always gets me going through the rest of the workout. Guess I must not take these for granted
Busy tomorrow at a conference. So the rest of the day for my back will be:
Didn’t do much yesterday as I went to a conference but got in a quick upper body pump workout. I can sort of do bulgarian split squats without that hurting my back, but if I go into regular split squats it kind of bothers it. BUT it’s feeling much better than it was on Monday, like it might not even be too much of an issue next week, and I can go back to normal (but careful).
However, even just using a 5lb weight, my right shoulder has trouble doing shoulder lateral and front raises. It took a bit of coaxing to get the weight up. Compared to my left arm (even though I am right handed), which the weight flew up like nothing.
Also didn’t eat very much at the conference, not enough protein yesterday.
Well was going to do workout A of 10x3 FFL, but back was still twingy. Managed to get a so-so 215lb, I started with the warm up and just kind of kept going for some reason.
Warm up also included some lateral and front shoulder raises for my right shoulder. 5lbs was much easier today, might just be some weird mind to muscle disconnect. I might have to do these every day to gain some shoulder confidence. Das ist gut!!!
5 sets of complexes
1 Clean, 3 push press, 3 front squat - 65 lb
(these were kind of fun, I was running out of time in the gym so just combined all exercises)
5 x 3 assisted pull ups - 70lbs
Anyway things didn’t go to plan this week but at least I got some stuff done. Yoga tomorrow.
Bah right side of back is still quite tender. I can’t seem to get my erectors to just f-ing relax either, both my psoas muscles are crabby. My rib cage feels stuck, I’m doing my breathing exercises but the ribs just won’t go back to feeling springy. Anyway enough complaining. That’s what I get for not doing yoga on Friday.
Did a little something today
Light front/lateral shoulder raises (right shoulder still doesn’t trust me)
Ball squat slams
Jump lunges
Treadmill sprints (or more like a fast job)
Tricep and pulldowns (not heavy just to get a pump)
Bulgarian split squats
Farmer walks
Med diet was so so. Friday I had mostly protein shakes as we were going out, so I made that my cheat meal. Indian, but also had 1 too many drinks towards the end of the night.
Yesterday also we went out to socialize, the only thing was a small cheese quesadilla with corn chips. But I won an Amazon gift card in a raffle.
Ooof these workouts take too long, setting the freaking plates on the bar for warm-ups and the 10 sets not to mention having to work in with people. Had to cut the upper body exercises short, because I was running out of time, had a phone interview. But I was so sweaty and quite pink-faced from that workout.
Warm up Dls
115 - 8
145 - 6
165 - 4
185 - 2
DL 10 x 3 (well sort of, I added 4 reps to a couple of sets because my rest period was longer because I had to work in with someone)
7 sets 3 reps - 155lbs
3 sets 4 reps - 155lbs
10 x 3 (45 sec rest)
1 Clean + 3 FS - 75lbs
5 x 3 (45 sec rest)
Assisted Pull up - 60lbs
5 x 3 (45 sec rest)
Assisted Dips - 90lbs (right shoulder was a bit bitchy)
Back is still a little twingy, but it didn’t stop me. Unfortunately had to rush out on bike so didn’t do a proper cool down.
Added in 10 min walk & 5 mins sprint on the treadmill after interview.
Busy little bee, walking doggies. Had to cycle up a hill to walk the one today, was in no mood for the gym, but I found a hidden bottle of Brain Candy, that does absolutely nothing for anxiety, but at least got me to the gym.
So body was feeling a bit confused on CL reverse lunges and the snatch DL’s, trying to organise itself. But boy my glutes felt pumped from the reverse lunges. I was actually glad the workout was over, f-int 10 sets.
10 x 3 - brought down rests to 40 secs
Clean grip reverse lunges -
85lbs (thought I did 85 last time)
1 Clean + 3 Push presses -
70lbs
Snatch m-fing grip deadlifts -
70lbs (again wishing for a woman’s bar on these)
DB twisty rows -
22.5lbs ea (these felt harder than last time, dropped weight)
Fucksake woman, I don’t know why you can’t keep yourself together. Left glute (this time) did something while doing the 1st rep of a warm up on sumos.
LIKE…W…T…F…LIKE
I had some pretty great DOMS in the glutes from the lunges for the last 3 days, but they were the good kind of DOMS, nothing felt like it hurt. I did a lot of cycling and walking, Fri - Sun and they were sore but fine. I’m not only mad about not doing sumos but also now cycling and walking hurt, which isn’t conducive to getting to any dogs and walking them. Tried to channel my anger into some pulls ups & dips, kinda worked. So that’s all I did today.
I think maybe a routine where I do the same exercises at least twice if not thrice a week, seems to keep my form together. It’s almost like my body gets amnesia (or I guess senility) if it only does an exercise once a week. Hoping a few electric needles stuck in my ass tomorrow does the trick.
Ok well got some needles in me, the other day was very sore to get them in, today wasn’t so bad. Was able to hobble-walk a bit, and cycling was little off but I managed.
Some basic stuff yesterday
OH Ball slams (tiny bit of squatting didn’t hurt)
Meh, too tired to type the rest, nothing exciting.
Today was just upper body
3x 5 push presses - 70lbs (hmm need balance for these)
w/ empty bar pressing
8 x 3 assited Pull ups - 65lbs
3 x 10 assisted dips - 95lbs
Again nothing too exciting although I’m finding it a little hard to type, might have a little DOMS tomorrow.
needles 
