So sleepy... I worked a coworker's morning cashier shift instead of having today off, so that meant being in at 8 am when I'm used to working closes. Made for a long day, then I went over and tried out the new gym with Upper Hypertrophy day. Not bad even at after 5:30 pm. The most people we had at one time was 5 total, most on the cardio. Saw the guy owner but didn't interact with him much other than he made a quick encouraging comment when he passed by taking a guy over to show him the cardio equipment. Didn't do cardio though because tired. I think I'm going to stop by Thursday after work to run on the treadmill. Have mid-day shift tomorrow then will do lifting maybe at new gym. Food wasn't the best today in that I forgot the jerky at home so all day I had just some snap peas, granola, peanuts and a latte (cause had my lunch break priorities so went and got one), along with a little bit of candy before gym. Had some better food when I got home, after the grocery store.

60 - Upper Power

incline bench 4x6 @ 80 - not enough reps as was a little too heavy but using the cage for them wasn't too bad, just different.
db fly 4x8 @ 25 - okay. They don't have the incremental dumbbells at this one so it's either go up or down on some of these.
one db row 4x9 @ 35
seated row 4x8 @ 90 - challenging, feel like it could pull me forward and it's hard to get started to pull the weight and get seated in position because of the equipment and my short legs...
lat raise 4x7 @ 15 - miss the 12.5 ones already
bicep bar curl 4x10 @ 40 - meh, didn't have an attachment to use for the cable
face pull 4x10 @ 50 - okay, different rope than I'm used to on it
tricep ext 4x10 @ 80 - still a bit of a challenge
hanging leg raises @ bw - tougher, I did straight leg then bended to bring knees up and not sure which struggled more, my stomach or forearms that were trying to hold me up. (Trying to add a tiny bit of ab work in some shape or form.)

Now I'm going to try and write a little, then get to bed.

Strong, S1A today:

Plank 40, 20, 30 secs, very proud of my first 40 seconds took a teeny tiny break and held on for 20 more. Second time round I just did 30.
Bird dog 4 x 15 secs

Squat 2 x 10 @ 45kg, man those last 2 reps are just brutal. Upped the weight because I think whatever the weight is I would struggle on the last two!
DB 3 point row 2 x 12 each side @ 12kg - 12's mysteriously missing again but used a 12kg kettlebell (should have done that last time)
Push up on smith, hole 8 - 2 x 12 - really wanted to see if I could do 12 in a row (at any height) so set the bar nice and high, was compeltely exhausting!
Step up 2 x 12 on 12" box @ 15kg barbell for the first set, the second I couldn't hold the barbell because my arms were tired from pushups (mental note to do them the other way round next time - incidentally they are the other way round in the book I just can't read apparently)

Someone else was doing step-ups at the same time as me, with a trainer, but they were completely cheating the movement. Pushing off loads with the bottom leg.

She was using the 18" box, but no weight, couldn't help but feel I looked so weak in compairson *slowwwwwly squeeeezing* to get up there, but never mind. Hopefully it was obvious that I was concentraing on not pushing up with the bottom leg. I also looked completely psychotic because I have to focus really hard on a point waaaay across the gym so I don't fall over once I lock out at the top of the movement.

I shall expect to turn up in the "so there was this guy at the gym" thread in the stronglifts forum

Ok, my body has given up. Left shoulder has knots, is weak and it's now affecting my elbow and my grip. Yesterday my ankle tendonitis came back rudely in combat. My back is aching too. I need time off. I am going to modify my way through combat today because then we are away for the weekend and I can heal. Anti inflammatory drugs will be purchased in bulk

I need a massage.

And really need to get rid of this PMS headache. My annual leave is not starting well. Sulk

Beeps - Thanks. :-)
Jo - Ouch. Get some rest and I hope things start to feel better and cooperate more after the weekend. You push hard so deserve a little break.
Steph - Nice on the steps. I always had to make sure I didn't push up from the back foot when had step ups as part of my program.
Rocky - Hi. Good luck with your goals. I still struggle to get 80 grams of protein per day. Need to work on that.

Today was a mid-shift day at work so I was at the gym at 7pm after working the 8 hour shift. Not a fan of that schedule because I'm used to working close shifts and getting my dinner break at around 7, so I was hungry by then. Had to wait a little for the cage too because a woman was using it when I first got there. On the plus side, one of the roommates cooked chicken and rice, so that was awaiting when I made it home. Mmm protein.

61 - Lower Hypertrophy

leg extension 4x8 @ 80 - odd with the different machine. It's a leg curl and leg extension type, so depends on how you have it set up. Seat didn't go quite far enough forward for me either.
front squat 3x10 @ 80 then cross arms 1x7 and 1x5 @ 110 - First sets were easy enough. The crossed arms was a struggle with my arms and holding the bar. Fitbit needs to go during that cause it was pressing against my other wrist. Not comfortable. Need to work on the balance and holding the weight with it a little more.
curtsy lunge 4x10 @ 85 - decent
good morning 4x12 @ 85
rdl 3x8 @ 140 - okay but grip issues by the last reps
sumo deadlift 3x5 @ 170 - okay, calluses hurt a little during them

Think I'll try getting in some cardio after work tomorrow to see what it's like there after 10:30 pm. It's a new location so the "busy" times have barely anyone and I imagine that means not many at all should work out later either. Should get a good run on the treadmill then since still too rainy and flooded outside to go to the park for that.

Jo - look after yourself! Listen to your body. (easier said than done, I know, but...)
Sue - glad you are feeling better and hope trial all goes swimmingly for you.
Steph - when I did stage one it took me ages to realise I was doing step ups wrong. I haven't done them for a few weeks but really should remind myself of correct form before I go back to old habits when I least need to!
Dawn - you are certainly an inspiration, One of my goals is "no excuses" and when I see posts like yours, I realise that I really do have no excuses. If you can find time to lift, then so can I!!

Will be heading to the gym after work this evening - looking forward to it as always. I'm still doing ICF rather than NR but do find myself doing some of the NR balancing bits as being good for my core etc. I'm sure to come back to it proper in due course though!

Foodwise I'm doing alright too - am finally working out what I need/want/etc without saying "I can't have.....", the nutrition pie chart on MFP is invaluable - I had NO idea previously (other than when I was on Atkins or something stupidly similar) about my carb/fat/protein split and how easy it is to get right out of kilter.

This week is 3 months since I switched from being a cardio bunny to lifting. Best three months in the gym I've ever had.

And this week I am feeling less bloated and slightly firmer of waist.....coincidence? hmm, maybe, maybe not!

kimiuzzell wrote: »

This week is 3 months since I switched from being a cardio bunny to lifting. Best three months in the gym I've ever had.

Home from the gym...got all my squat reps at 65 kgs for the first time and a new best DL of 72.5kgs. Worked really hard to the point I finished up with side planks but couldn't even lift my body weight on my arm/ shoulder.....I was beat!!

One more week of Stage 1 for me. Yay! I did add 3x5 negative pull ups to the end of the routine today. I want to be able to do pull ups, so I'm adding them into the As. I also did a form check video of my squats, and while I'm getting below parallel, I'm not keeping my chest up enough, so today I did squat to a box that was a couple inches above my parallel line to work on that.

Also, I noticed today that I'VE GOT LINES ON MY STOMACH NOW! Sure, there's still quite a bit of fluff, but whatevs, THERE'S LINES! They weren't there when I started this. I even changed my profile pic to show off my new lines. Let the fluff hang out. LINES!

I keep on looking at them and touching them. I can't help it.