Pudding - You'll get there. It's slow but one day. Yay on the pants too.

7year - Nice work. I remember the box deadlifts, they were interesting. Well I used an aerobic step so it wasn't very far off the ground. I've seen some do deadlifts while standing on plates. Have fun with the front squat/push press.

Stephie - good luck. I'm terrible at not eating foods that I shouldn't. Trying to cut back on dairy from allergy and yet still had dairy yesterday when I wasn't supposed to... ooops. I hope things get worked out for you.

Sue - good luck to you too with the tests. Agree with Beeps, and nothing like a fresh start on things even if it means doing a little cleaning.


Now for me. Lower body power day was done last night after work, which was a long 10 hour shift. We had a morning person call in sick so that lead to me get texted to come in 2 hours early. Ate a little more than planned but oh well. Lifting went well even though I was pretty tired most of the night. Went to big gym for the session as have just under a week left now at the location.

71 - Lower Power

squat 3x3 @ 190 - yay, tried to increase and managed the sets
deadlift 1x3 and 2x4 @ 210 - went well
deadlift with straps 1x2 @ 235 - had a slip in my set up so couldn't get it a third time
leg press 3x8 @ 235 - decided to try increase and it went fine, deadlift is catching up to leg press though, hehe
leg curls 2x10 and 1x8 @ 80 - my last set is always a struggle by then, poor hamstrings.

Skipped the WHT cause I was tired, so went in dry sauna for 15 minutes then went home. Also had to start a newsletter that's due, will have to finish that tonight along with my usual writing. Work schedule shifted so now I work Mondays and will have Tuesday and Wednesday off. Can't wait for tomorrow.

Deadlifts might be easier with the rounded plates at new gym as I've mostly used the hex 45 plates at the big gym. I like how the settle when on the flattened sides but when they do roll it's a hassle because it goes a little further and messes with the set up so it's either full pause to readjust or keep it from getting that far somehow. It hasn't been bad and I don't like the rounded plates they have at that gym cause they are deteriorating some, but the new gym with their new round plates will be better. Though I like having 35's, which it doesn't have. Oh well.

Dawn - those are some excellent numbers!

Beeps - hope you're feeling better

Sue - we're both at the mercy of doctors at the moment - hope you get some good results

Today was Strong, Phase 1, Stage 2, A

It was fantastic.

I am absolutely spent now!

Plank with pull down - 1x12/12 @ 22.8kg, 1x12 @ 13.6kg - so yeah, I overestimated how much I could pull on these! I was shaking so badly while doing them, definitley working something!

Reverse lunge - 3x10/10 @ 15kg barbell - a lady was using the 20kg barbell which is what I intended to use, I had a choice of 15 or 25, or loading the oly bar but I find that tricky to clean up and get on my shoulders. I chose the 15

Inverted row - smith machine level 11 - 5+4, 5+5, 7+3 - one day I'll manage 10 in a row

Romanian DL - 3x10 @ a weight between 42kg and 45kg - I still don't know how much the shorter oly bar weighs

Pushup - 3x10 on smith # 7 - these were brilliant. No elbow flaring, nice and straight body, really felt good. I'm excited to drop the smith next time and see what I can do

No cardio, because yeah, done!

Thanks. I haven't done a plank in months, since I was doing NROLFW. Should probably do that one of these days, maybe.

Beeps - I hope you feel better soon. I've never had a flat stomach but still, good to try and see a highlight until everything else gets back on track.

I had a long day even without work. I got to sleep in since when the alarm clock went off this morning, I just said nope then turned it off so could sleep more. Still made it to yoga but not at the time I had initially planned. I also went and bought foods, though coworker ended up napping so didn't make it over to have lunch at the asian grocery store. Instead I had starbucks, shopped then had a lenny and larry cookie when I got home for lunch. Went to yoga in the evening, then lifted weights and did cardio. Did lifting at new gym and the rack for incline bench. Would have been fine without the math fail. Figured that I'd try to do a lower weight cause the bar there feels a bit heavier, and instead of that I did more than before. Cause I can math.

Gentle Hatha yoga class, about an hour.

72 - Upper Hypertrophy

incline bench 1x7, 1x5 @ 85 and 2x8 @ 75 - yeah, did not mean to try 85 at that gym. ooops
db fly 4x10 @ 25
one db row 4x9 @ 40
seated row 4x9 @ 90
lat raise 4x10 @ 12.5
bicep curl 4x9 @ curl bar + 10
face pull 4x10 @ 60
tricep ext 4x10 @ 80

45 minutes on elliptical, which was longer than planned but got to watch Chopped on Food Network.

Julie - thanks I will definitely check that out! Tonight I made "fathead pizza". Hubs was impressed (he loves pizza). He asked if we could eat it every night! Ha!

Strong S2B today. Pretty useless!

Don't have much time to write about everything that went badly, but in general:

- suspended lunge and touch. HAHAHAHAHHAHAHA. ARE YOU HIGH?! I did rear foot elevated lunges with 10kg barbell. I need to reread the book in the hope I did something wrong.

- front squats - used straps, felt very unusual though. I definitely see the need for them, if nothing else it will correct my forward lean. Only used the bar for these though which was a little depressing.

- side plank with row. Again. Alwyn ARE YOU HIGH?!

Ugh. Never mind. Workout A on Friday

DouMc do take care. Good to hear that you got to the dr and that they are running tests. I can't imagine the blood in the urine is from the weights unless you are dropping them on your mid section.
Santha I too love that quote. ( Thanks for reposting it DouMc)
Beeps listen to your body and get well.
Stephie I loved your description of your workout. Cracked me up with the " are you high?"
Pudding great NSV with the pants.
Julie I have to go look up WHT to find out what that is your doing. Sounds like it is workng for ya so thumbs up!
Dawn 80 lbs on the tricep extensions wow, just wow. Interesting what you said about the machine weight not being included in the leg press machine. I never thought about it before and just assumed it was all included. It explains allot though, cause sometimes those machines seem way out of wack for what I thought the weight was.


3 sets of 8 reps of each of the following as fast as we could go and then a 2 minute rest then do it all again twice more for a total of 72 reps. The bar was only 12 lbs which seemed really light until the third super set, then not so much, puff, puff. More like interval training. By the way I was breathing I think I need it.
Squats
Overhead press
Good mornings
Upright rows
Bent over Rows
Bicep curls
Push ups

Yes, what is WHT? I feel like a dolt for having to ask.

DouMc, congrats on finishing Supercharged! That one was such a long slog.

Dou - Great work on finishing Supercharges. I haven't heard anything on deadlifts other than some might pee a little when over-exerting during the lift. Good luck on the results.

Stephie - suspended lunge... sounds like trx or something. I'd go blank stare at that if it was in my program. Never tried using straps with front squat, though it does cause pain in my wrist so maybe I should try it some time.

Mme- thanks, though I might drop the extension weight. 90 pulls me forward too much, so might be good to de-load just a bit on them.

On the leg press: the one I use is where you load plates. There is a machine with the stacked weights at the new gym but the range of motion is a little more limited what with my having short legs (just am short in general). The sled doesn't have that much weight on it though, at least at the old gym it certainly doesn't weigh 100. The new gym one is a bit more as it's a little different but still similar enough in structure.

I'd post the image in here but can't figure out how so here is a link instead. The basic leg press, so they look roughly like that, one is just a little bigger with a handle on top with a different structure to the base but not by much. Some will list on the equipment how much it weighs without but the ones I've used don't have any listing on them with that information.

http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Female/m/215_2.jpg


Workout: I went to basic hatha yoga, then to the newer gym to lift weights since I can manager lower hyper day there just fine. Only 2 guys were at the gym part of the time, mostly doing bicep curls and such. The yoga class had people but not quite as many as yesterdays. 6:45 seems a better time than 5:30 for class though I like the noon one even more cause just a few people were at that one. Basic is a little more challenging than gentle. Today we had some sumo squat type moves so my thighs were already feeling it before I got to the lunges and sumo deadlifts. Also, dropped out the set with crossed arms as it's a struggle now to improve and the regular sets are getting better so am just going to keep working the increase now with that form. I didn't do romanian deadlift tonight though and it's nice to give my hands a little break since doing those and sumo deadlift close together makes the calluses ache.

Basic Hatha class for an hour.

73 - Lower Hypertrophy

front squat 4x10 @ 95
curtsy lunge 4x8 @ 90 - still a challenge
good morning 4x10 @ 90
sumo deadlift 3x5 @ 185 - not bad and filmed a couple sets so put a clip up on instagram.
leg extension 3x8 @ 100

That is all for today.


Editing to add: No decision yet. But almost pay day and if I do April then will be deciding in the next couple of days so can get a plan together to figure out this peak task.