Active rest day! I was dying from leg soreness from Friday and decided to head up skiing with my neighbors. When possible, it's always best to get your exercise in from the great outdoors! What a gorgeous day!
Warmed up 5 min treadmill at 7 incline 3.5 mph + 5 min dynamic stretching and air squats
1. Back Squats
1 x 10 at 45 lbs
1 x 8 at 65 lbs
1 x 8 at 95 lbs
2 x 6 at 115 lbs
1 x 6 at 95 lbs
1 x 10 at 65 lbs
2a. 3 x 8 Bulgarian Split Squats 30 lbs
2b. 3 x 10 Dynamic Plyo Box Squats
2c. 3 x 15 KB Swings 30 lbs (too light but all they had :-( )
3. Donkey Kick Machine 1 x 10 at 60 lbs (legs were toast, still sore from Tuesday!)
Ran 1 mile at 8.0 mph as the stair master was taken. Quick and easy to get home, finish meal prep, and play with puppy.
Stronger every day!
1. 4 X 8 Standing DB Shoulder Press 17.5-22.5 lbs
2a. 4 x 8 Strict Overhead Press 45 lbs
2b. 4 x 8 Upright Row 45 lbs
3a. 3 x 10 Alternating SLOW DB Front Raise 10 lbs
3b. 3 x 10 SLOW DB Lateral Raise 10 lbs
3c. 3 x 10 Cable Ab Rotations 20 lbs
4a. 3 x 10 PB Pikes
4b. 3 x 10 PB Knee Pulls
4c. 3 x 10 SLOW Bosu Mtn Climbers
5a. 3 x 10 Bilateral external rotation 7.5 lbs
5b. 3 x 10 Bilateral 90 degree lateral raise 7.5 lbs
5c. 3 x 10 Bilateral 90 degree external rotation 7.5 lbs
Ran 5 laps of every other stair. Feeling strong and looking forward to THIGH-DAY FRIDAY!
Still struggling with that torn pec/out rib feeling I have. Tried to lift and got some of that sharp, shooting, tingly nerve pain I warn my clients about. So I stopped! It's like a miracle. I am so proud of myself I actually have no words. Time for some self-care!
20 min stair stepper
1. 4x8 DB Chest Press 30 lbs (went light; felt tweaky)
2a. 4 x 6 Dips
2b. 4 x 8 Incline Full ROM Pec Flys 12 lbs
3a. 2 x 10 Flat Bench Press 65 lbs (stopped because I felt jenkie)
Not a big day but every little bit, every little day!
Okay, it's official. I think I'm going to add some accessory back work on shoulder/core days. It is not musculature, it's metabolism. After finishing a good deadlift pyramid and I am just mentally and physically trashed. Next week will do accessory deadlift work and deload a little before I go for a 1 RP the following week. After that though, may just add some basic cardio work in because my brain just can't wrap around a weight room once my heavy lifts are done.
1. Deadlift Pyramid (raw)
1 x 15 at 45 lbs
1 x 5 at 135 lbs
1 x 2 at 185 lbs
1 x 2 at 205 lbs
1 x 2 at 225 lbs
1 x 5 at 185 lbs
1 x 10 at 135 lbs touch n' go
Minimal soreness but I can tell I need to drop it down before I can kick 'er back up. Can't just always chase the numbers!
2a. Wide Grip Pull-ups (these had to be assisted as my grip was so shot I couldn't pull to save my life
4 x 8 using 70 lbs for assistance
2b. Cross-Cable Rear Delt Fly
4 x 812.5 lbs per handle
3a. 4 x 8 Seated Row at 75-85 lbs
3b. 4 x 8 Incline Hammer Curls 12.5-20 lbs (still such a significant difference between my L and R sides!)
All in all a good day, I had more planned, but my brain was done. Never push for more than you have; that's when injuries happen. Go home, EAT. Lift big, eat bigger, right?
Since the car accident last January, my neck, traps, and general overhead and spinal stability have been tough. I use my Sundays especially to focus on my weaknesses. This is definitely hard on the ego when I lift in a public gym. I play through my 2nd snatch pull position and try to force my traps to fire. I've gotten my explosive hip extension back but still struggle wildly to pull through second position and fire out through my traps. It is frustrating. I play with hang cleans to see if I can just exhaust my upper back and traps a little bit to help remind my body where they are. I can see in my head how off these lifts look. It is hard as a professional in the industry to know that each rep is incorrect, different, and sloppy. I thrive at precision and technique and even with PVC or a 45 lbs bar I am still lost.
So this is my weakness and therefore my focus. Everything I hit today involved overhead stability, shoulder stability, core, and the lifts that scare me. I'll take that as a win. I may not be where I'd like to be but I don't let my frustration keep me from working on it, every day.
1. 4 x 8 Overhead Squats 45 lbs
These are starting to feel easy and develop tempo; think it may finally be time to bring the weight up!!
2a. 4 x 8 Fast Hang Cleans 65 lbs (these were so ugly today, may need to add weight to remind my body why form is necessary? Worth playing around with.)
2b. 4 x 10 Decline sit ups with overhead barbell 30 lbs
3a. 3 x 8 DB Windmills 30 lbs awesome but that left shoulder was all sorts of shaky towards the end
3b. 3 x 10 One arm overhead dead man sit ups 15 lbs
3c. 3 x 25 Russian Twists 15 lbs
3d. 3 x quarter mile runs 8 mph
This was a quick day as I was running home for the AMAZING Hawks game and UFC fight. Watching that level of athleticism and heart definitely re-invigorates one's passion. Love it.
Okay, not a great day for me.
I went out with my sister last night and admittedly, got off my diet, supplement, sleep and hydration regimen.
My body is not pleased with me. It's amazing how much those little things can throw off our body over only a few hours. Most of us do it so often we don't even realize that our body has been screaming at us for years, we just go numb to it and tune it down. Until the body finds a way of fighting back; it always does.
So on that note, workout was light, brain was gone, absolute useless zombie mode. But I still got it in. That's what it takes. No excuses.
1. 5 x 6-10 Back Squat Ladder 45-115 lbs (so sad) Back squats are still the hardest movement for my body. My bone structure just can't quite get there. I have to go high bar and focus intently on not collapsing through my spine and keeping upright. It physically can't be done with a high load as I have a short torso. This is my nemesis. The growth has and will be painfully slow. Which means this is a priority. You cannot focus on your strengths. You have to train your weaknesses until they become your strengths.
2a. 3 x 10 High Box step ups 30 lbs
2b. 3 x 10 Sissy Squats 40 lbs (This exercise hits the internal head of my quad better than anything I've found yet; you have to focus on what works for YOUR body!)
2c. 3 x 10 V-ups
At this point, I was completely useless and glazed over. Grabbed a speed rope, hit the corner and just did 3 x 10 alternating double unders with explosive burpees. It wasn't pretty. It wasn't everything. But it was something. I left sweaty and that's all I can ask of myself. And I ask it every day.
How hard are you willing to work to realize your goals?
A little wonky today at I got it in. Rib is still out so I can't hit chest at all so I just combined my shoulders and triceps. A strange combo but got in a pretty efficient high volume lift day!
Update 1/16: My shoulders are incredibly sore; best feeling in the world! I couldn't lift my shoulders for about 9 months after the car accident. Just starting to be able to those muscle groups without pain and it feels great to be able to hit them hard and walk about pain free. I work hard and fight every day to be healthy and not let injuries and accidents get the better of me. That being said, I am a lucky, lucky woman.
1. 4 x 8 DB Shoulder Press 20-22.5! lbs
2a. 3 x 8 Barbell Overhead Press 45 lbs
2b. 3 x 7 Tricep Dips
3a. 3 x 10 Alternating DB front raises 10 lbs
3b. 3 x 10 One-arm DB tricep extension 10 lbs
4a. 3 x 10 Cable pull-downs 35 lbs
4b. 3 x 10 SLOW DB lateral raises 10 lbs
4c. 3 x10 PB Pikes
4d. 3 x 10 PB Knee Pulls
5a. 3 x 10 90 degree lateral raises 7.5 lbs
5b. 3 x 10 Bilateral external rotation 7.5 lbs
5c. 3 x 10 90 degree bilateral external rotation 7.5 lbs
As much as I am all about the heavy weights, this was definitely a day on quality over weight! Slow, control, focus on tempo. I either went 3/1/2 or 4/2/1 on everything. So long as you feel the fatigue you are doing it right!
Was hoping to get in a workout and yoga but ended up settling on a wonderful
1. Deadlifts-no straps. These felt great today even with my rib out. So pumped to be back at two plates!
Double body weight is only 45 lbs away and I am chasing hard!
15 x 45 lbs
5 x 135 lbs
3 x 185 lbs
2 x 205 lbs
2 x 215 lbs
2 x 225 lbs (!!!!! Felt strong on these! Wanted to put the weight up higher but decided to be cautious, for once)
3 x 185 lbs
10 x 135 lbs
2a. 4 x 8 One-arm row 35 lbs
2b. 4 x 8 Seated row 85 lbs
2c. 4 x 8 Lat Pull Down 75 lbs
My pulling muscles/grip/brain were completely shot at this point. Probably should've have left on that note.
3a. 3 x 10 Donkey Kick Machine 60 lbs
3b. 3 x 10 Preacher Curl Machine 45 lbs
3c. 3 x 10 One arm cable bicep curls 10 lbs
Can tell I'm getting stronger and still keeping my weight at 135 lbs.
Current goal is maintain body weight and drop 4% body fat (let's be honest, this is my beer talking). 5.5 lbs of fat loss plus 5.5 lbs of muscle gain while increasing strength. Yeehaw! Love having goals!