Lifted after work as usual last night, which went better. Also, it now seems that Sunday night is one guy's upper body night because he was there again. He did foam roll, put on wraps on his knees, some treadmill then upper body lifting. No one else, just the one guy there, so didn't bother my lifting at all as we both had headphones. Got my lifts done but switched hip thrusts for cable kickbacks this time but gym did order a pad for the bar and that should be in soon. (side note - no idea if related but discovered Saturday was lower than usual on carbs for the whole day and 1/3rd of that was after lifting. Wonder if had any connection at all to the struggles lifting. hmmm)

Chapter 5: Deadlifts

low bar squat - 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155

Deadlift - 1x6 @ 135, 1x5 @ 185, 2x4 @ 200 and 2x3 @ 210

cable kickbacks 3x10 @ 40
good mornings with fixed barbell 3x10 @ 60

30 minutes on elliptical watching Food Network. Was going to do 20 but had a week goal on the machines that I was near plus wanted to see who would win on the tv show. Fun times. Now only issue is that my right sinus is acting up. Had some aches the last few days and awoke to it being swollen today. It's not a lot, just enough for me to notice but doubt anyone else will. Just awkward and minor nuisance since still have to work today. I get days off soon but have to handle adult stuff (taxes, student loans, etc). Gonna be a long week.

Yo!! I've pulled something in my hip...feels like it is right in the socket. Either that or its old age creeping up on me, wearing out my joints.....I hope not!! I suspect I tweaked it skiing, although I didn't fall. I was quite aggressive going down the slopes though and wonder if the rigidity of my knee braces forced too much on my hips?

I'm still managing to run my 2 miles a day, carefully, but I've not yet returned to the gym since skiing. I have decided to start Nrol4w at stage 1 again to ease my way into it without risking more damage.

I've lost a bit more weight too...slowly but steadily, and am more confident in my clothes again. So that's a result!

I don't wanna lift today.

I lifted but I was SORE! The single leg dead lifts have my hamstrings tight!

I can do the stinkin bird dog the first time around but the next I can't. I actually fell over on my side ❗️

Jo-glad you found a renter. Sorry about the muscle loss. Already? Hope not! Also sorry no combat!! Noo! I know you love it.

Beeps-yay for work!! Boo for soreness . Hope your week goes well.

Manic-sorry for your soreness too, and I'm with Jo, what's a bird dog?

Must be that kind of week, I'm sore too! Very odd for me. I added a 4th set, and am up to 185 on my WHTs, but could twht really make this much pain? I even stretched after like I always do. Strange. Off to do upper body. Hope it's not a new thing this soreness. I don't miss it!

Need to catch up from my last two lifting sessions. Despite my right sinus swelling, have managed to go to gym and get things done. Was a little weakish last night but today's session went better. For some reason the upper body ones have been more difficult lately, though it's upper body so that's a reason in and of itself.

Yesterday: My right sinus thinks something is there that shouldn't be (there might be, long story) so it's attacking and that causes swelling. It's looking better now than it did earlier today to the point I can barely feel it under my eye but for most of the day it was quite puffy. And since I was taking meds periodically through the night and morning, I suspended the IF in order to not taking a punch of pills on empty stomach. I don't have the best foods in my room as it's more where I store what I don't want to share with the roommates, so I have way too much candy while tired.


Chapter 6: OHP - aka random upper body really

10 minute warm up on elliptical

OHP 2x10 @ 45, 1x6 @ 65 and 3x5 @ 75 - not too heavy but not the lightest either

pull ups 3x1 barely, here was where my arms were just blah. Also 1 set of chin ups for 2ish reps. Talked some with gym owner during this time too about pull ups and such. He showed me a pick of him in his early 20's when he did competitions. Interesting at least.

tricep cable pushdown with rope 3x8 @ 80

bicep cable curl 3x10 @ 40 - gym got a new attachment for cables
seated row 3x10 @ 70

lateral raises 3x8 @ 10
around world 3x8 @ 5 - tried just for fun

30 minutes on elliptical. Also managed to hit my bag that had my notebook in it with elliptical pedal and dinged up the front cover. Poor book. Got to watch Chopped so that was fun at least.




Today: Another day, another set of lifting. Face is getting a little better but still swollen and my right eye twitched a little during some of the lifting session. I also forgot my notebook so had to go back to apartment after starbucks to get it. And still managed to forget lifting belt. Managed without but it was rough on the last set.

Chapter 6: Squats

warm up on elliptical

Squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 1x4 @ 165
working set - 3x2 @ 190 - last rep was a grind for sure

overload 260 for a count of 15

pause squat 140 1x2 - easy since just 2 reps

good morning 3x10 @ 95

sumo deadlift 1x6 @ 135, 3x5 @ 195 - heaviest so far but managed okay

30 minutes on elliptical while watching food network to end the session and legs were tired after all of that.

Beeps2011 wrote: »

You guys are lifesavers!!

I was going to "skip" lifting, today....but you have compelled me to go and just get it done.

BOOM!

Awesome! (I am already dreading tomorrow. My body hurts.)

Has anyone tried the Bird Dog yet? Like I said, I can do the plank, bird dog x 4, plank, and then can NOT to save my life do the bird dog again! I fell over on my side yesterday. It was quite embarrassing. I'll get over it.

I had physical therapy today. The assistant allowed me to try leg presses. I did a whole 10 pounds . bahahahahaha

I was doing the bird dogs on stage one of Strong, and now again in stage four. And although I didn't do any through stages two or three, they feel easier now. I do them from palms and toes. I'm working my way up to doing the whole two minutes continuously, alternating fifteen seconds on each side as the book describes.

I am two workout in to stage four and I love each new stage more than the last. I especially enjoyed workout B: side lunge and touch is almost fun. Workout B seemed not as fun, mostly because of fifteen eps of back squats. I did NOT enjoy

Lifted before work today since I didn't have to work until later than normal as I had a shortish shift. Meant less calories before lifting but seemed to go just fine. I was worried since last week I failed on the 3 rep scheme on the last set with 110.

Chapter 6: Bench Press

elliptical warm up 10 minutes

Bench 2x10 @ 45, 1x8 @ 70, 1x6 @ 95, 1x2 105, 3x2 @ 115
115 used to be my 1 rep max so woot for getting 3 sets of 2

db bench 4x4 @ 40
pull ups 3x1.5 and chin ups 1x3

db fly 1x6 @ 30 and 2x10 @ 25
one db row 3x8 @ 45

face pull 3x10 @ 60
pallof press 3x10 @ 40


Tomorrow is easter candy, 9 hour shift at work then deadlifts.

Oh pmag - that sucks!!!! Good to see you back though, you'll be stronger and leaner before you know it :-)

Julie - Good luck. I need to drop mine a little along with being more diligent on my calories but boo less calories.

pmag - Good to see you at least. Welcome back.

Beeps - congrats on the job. That is great.


Catch up time for me. I've gotten a little behind lately just from always doing stuff and not doing much online when I'm at the computer. Had a fair bit of candy for Eaters and maybe a cupcake. It was good too. ;-)

Getting closer to the meet. Under 3 weeks and I'm a bit up in weight but buckling down so still have good hopes to making 132 Saturday night. Gotta lock down the calories though and that is the plan.


Chapter 6: Deadlift

low bar squats 2x10 @ 45, 1x8 @ 95, 1x6 @ 135, 3x5 @ 155 with belt

Deadlift 1x6 @ 135, 1x5 @ 185, 3x2 @ 220 with belt

And some cardio on the elliptical. Was lazy so didn't do any accessories, still waiting for pad for the hip thrusts. Plus it had been a long day since Easter Sunday I worked 9 hours before going to the gym.


Chapter 7: OHP

OHP 2x10 @ 45, 1x6 @ 65, 3x5 @ 80 - tough but managed

pull-ups 3x1.5, chin-ups 1x3
tricep push down 4x10 @ 80

cable bicep curl 1x1 @ 80 for fun then 3x10 @ 50
pallof press 3x10 @ 40

30 minutes on elliptical watching Chopped on Food Network



Trying to get a little extra cardio in on a regular basis but nothing crazy. Usually just 20 or 30 minutes. Though I did do about 45 minutes yesterday on the elliptical since it wasn't a lifting day. Have the next two days off, which is a relief. Plus tomorrow is squat and going to try it in singlet.

Wooooo well done Manic. Had to laugh at the step ups!

Combat last night was great. OHP today which could be interesting as my shoulders are sore. Getting my DEXA re-done Monday - hoping to get some good results given my recent weight loss, though could be muscle loss :-( That said, my lifts have improved/ stayed the same for the most part so hopefully the majority is fat loss. Feel like I look a bit leaner but sometimes your mind just plays tricks on you. Really I should wait until end of April to get it done but moving house and no idea if I'll have access to a DEXA. Even if I do, I need a baseline to compare to.

So this week I have finalised tenant paperwork, got a better mortgage rate on my house, sorted insurance, sorted getting my house ready for tenancy (smoke alarms compliance etc), worked on my assignment, negotiated removals, delivered 3 babies and got my workouts in. Still so much to do! Oh, and I have packed the grand total of 2 boxes