Jo - Sounds like all kinds of craziness. Good luck with getting through the mess of it all.

Had morning shift, which went okay as did get a fair amount done and didn't get too many tasks to distract from my main focus. Almost got a nap but sister was watching tv when we got home and I hate to admit it but I don't care for the office and it's kinda annoying to listen to when don't want to be watching it. My room is the dining room which has no door or anything so can't block it out unless I put in earbuds, which bother my ears. I was hungry after work so had dinner then. Made it to the gym and it went decent. Got the squat rack/cage right away instead of having to wait, which was a nice change of pace for this location.


deadlift - 2x10 @ 135, 1x8 @ 175 and with belt 1x8 @ 195
stiff leg deadlift on step - 2x8 @ 145
yates row - 2x8 @ 75
cleans - 2x8 @ 55
one arm db row - 2x12 @ 30
wide grip lat pulldown - 2x10 @ 60

I had to look it up before doing this program as hadn't heard of it before either. Mostly just another type of barbell row.

https://www.bodybuilding.com/exercises/detail/view/name/yates-row


Good luck on your cut. So far I'm not having progress on mine. Pesky scale.

I did Chest day of TLS today

Incline BB BP: 3 x 5 @ 35kg
Flat BB BP: 3 x 6 @ 35kg
Incline DB chest press: 3 x 8 @ 10kg DB's
Flat DB chest press: 3 x 8 @ 12.5kg DB's

My triceps are DEAD. DEAD DEAD DEAD. Chest feels fine, so I'm guessing I've found out why my bench press is so crappy. Haha.

Jo - I am sorry to hear your news. I hope it is the best for you and your family, and just remember that even this stressful situation will have an end

Aigre - Sorry that your back is still causing troubles, I hope it improves enough to lift again soon

Dawn - glad you're back in some kind of routine, I hadn't heard of yates row's either, looks like a bit more of an upright bent-over row to me?

Working out here - squats done this week. Went well
Bench was *kitten*, so weak. Am tired. Weight down almost 3kg in a week with stress - must all be pecs lol
Supposed to be DL tomorrow - another birth on the cards though. Will see how the sleep turns out......

Hello all,

Dawn - Nice workout! How do you like the plan so far?

Jo - Hope you got your deadlifts like you wanted. 3kg in a week is a lot for someone as tiny as you...hope you are doing ok!

Stephie - how are you liking TLS?

Anyway, I'm still out for a bit longer. I can finally lay down on my left side and breath at the same time, so that's progress. I think the run on Tuesday actually aggravated things though, so I am going to really take it easy at least until Monday and see where I am then. It's really hard to find any exercise I can do without my core/back

On the bright side, with the lower calories the scale has gone down a bit, and with reduced activity I haven't been super hungry. Now at about 133 as of this morning. Hoping to get down to about 130 in the next couple weeks, then go back into maintenance.

With the time off I've been plotting my return. I was all set to jump into the Candito strength template, but I think I may hold off on that and do the Candito linear one, starting with lightish weights, for a few weeks just to make sure I don't re injure myself. That will give me time to practice form anyway, which I always need.

Aigre - Thanks. It's different. Experimenting a little with it as 5 days a week can be crazy and tried to combine some. Found out that upper accessory doesn't combine well with squat day so probably won't do that again. We'll see how the results go since it's hard to increase when eating in a deficit too. Good luck with the healing and those pesky calories.

Scale finally showed change for me and it's about time. Yesterday was also a little too low on the calories but know that single days aren't the real changers in things. I've had deficit all week so that is more of the factor. I had a headache for at least 4 hours yesterday before I got home to take anything, so just had some veggies for dinner and couldn't get myself interested in any more food. Only had about 1200 calories, definitely not the norm or desired amount. Will get enough today. Had hoped the scale would be lower by the end of the month for goal but oh well. Came in this morning at 134. Before when I didn't focus I weighed 132-136 when maintaining. Now that I'm weighing regularly, the scale is being stubborn.

Went to gym before work for bench day. I have the 3-11 shift tonight and need to take pre-test as part of the class, so we'll see how that goes. Need to get a 60% or higher on that before registering for the actual certification test.

band pull aparts 3x15
bench 2x10 @ 45, 1x8 @ 65 and 2x8 @ 85 (tried one set with plates on floor for feet)
cgbp 2x8 @ 70 - challenging and didn't do pause ones
incline bench 1x10 @ 45 and 2x8 @ 60
abs ish, leg raises from the chair thing 2x8
walked 30 minutes on treadmill on a 4 incline and 3 speed

Now to see if I can be a little productive before work. Also, not sure what to eat for lunch since Shop House is closed. Plus don't want to spend a lot of money. Got paid but need most of it for rent. hmmm

Jo - Nicely done on the lifting. Same here with the scale. Took 3 weeks to see progress, we'll see how long that stays.

Today was an odd kind of day as worked at the other store. Pharmacist had to go home sick so we had a temp. I put out the freight for the week then later discovered no one had scanned it in the day before and the boxes with labels were all thrown out already. Called my regular store and manager told me what to do to at least get it registered that we got things but slight hassle of not having me there more than one day a week is stuff not always done when needed. Had a struggle at the end too with customer because since it's a specialty pharmacy so not a same day turn around but people really don't like hearing that. Made it through though to something else unusual. Went to gym only to have the 24 hour fitness close at 6 for a fire safety test thing. Got shoulder work done but nothing else. Had to find some place to waste time but luckily there is actually a coffee bean a few blocks away.

Shoulders:
db shoulder press 2x12 @ 20
side lateral raise 2x8 @ 12.5
front plate raise 2x8 @ 25
bent over raises 2x8 @10
assisted pullup 2x5 @ 7

Nothing else which is sad cause wanted to use the dry sauna. Should write as I've finished chapter 3 in List 13 and need to get 4 going but am sleepy. Should have time tomorrow as have day off, then work Sunday 7 am then Monday off (still have a weird schedule that will change a bit soon to get exposure to pharmacy on a different day).

Trained Saturday, pretty happy. More progress with squat form. "nothing to fault" with my DLs - hurrah!

Bench today

In other news, we are in the path of Cyclone Debbie here in Nth QLD. Thankfully the eye won't be passing near us but it's causing some excitement

Aigre - The dry sauna is awesome. Wish I could have used it last week. Oh well, maybe this Friday can get to use it.


Did deadlifts yesterday and going to bench today. Internet isn't working at home so I'll post updates later. Supposed to get it fixed tomorrow so we'll see.

Nice workouts, Dawn! Still so impressed with your numbers!

Candito Linear Program, Control Lower Day
Paused Squats - 6x4@66 lbs
Paused Deadlifts - 3x4@83 lbs - these were hard!!
Front squats - 3x8@33 lbs Had somewhat of a breakthrough on the front rack position and these felt great.
RDL - 3x8@66 lbs

Short and to the point. Now time to get the weights up!