Aigre - We all have our bits. Though I'm sure a couple of lifts some type, you are stronger. ;-) And you'd beat me in a run. It is getting nice out and maybe I'll get that "run outside at least once" checked off my list this month, maybe.


Long day so far and I haven't really eaten much. I had some leftover coffee, cold, that I mixed with leftover portion of a vegan protein premade chocolate drink. Lunch was a green juice from Kreation that we'd gotten free due to a cancelled order when sister was doing postmates. Went to buy something but then didn't feel much like eating. Made the decision to not travel to the funeral for various reasons, so whenever it is (they haven't figured it out quite yet even) I'll have to honor my uncle from afar. Emotions are raw today and it doesn't help that shark week also started this morning. So, spent part of work dealing with cramps too. And right knee was acting up this morning. Not my week.

Still went to gym after work and brought belt so did squats and a little bit of upper body. Kind of intermixing the end of this cycle as I didn't go to the gym as much while studying for the test. It went okay though super slow and had a guy ask if I needed help in the middle of the set. He was nice though and I did another rep after that. Then did a little cardio but not as much since right knee still isn't all that happy.

squat 2x10 @ 45, 1x8 @ 95, 1x8 @ 135, belt 1x3 @ 175 and 2x3 @ 195
wide grip pause bench 2x8 @ 45, 1x8 @ 65 and 2x5 @ 85
cable kickback 20 2x15
elliptical for 20 minutes

Had to get to bank and such so kept it short. I've got gym time for the next two days, which will be upper body and cardio. Also, work and maybe, just maybe I'll get some writing done. We'll see.

Aigre - Thanks. Yay for spring and running.


I went to gym after working at the other store. It wasn't too bad, just did bench for the most part but also enjoyed the dry sauna. Bench is a bit hard now being around my max. I probably should eat more before lifting now. I had cold brew and a granola bar for breakfast plus part of a salad from yummy.com that had poppyseed dressing. Not sure if it would be better to have more of my calories before lifting or not but when I lift later in the day, does seem logical.

bench - 2x10 @ 45, 1x8 @ 75, 1x5 @ 95 and 2x2 @ 115
close grip bench - 1x8 @ 45, 1x8 @ 65 and 1x4 and 1x3 @ 90 (fail on rep 4 with a haphazard re-rack)
incline bench - 1x8 @ 65 and 2x4 @ 85
dry sauna
20 minutes on the elliptical reading Beyonds Seeds of Rebellion

Aigre - Yeah, if I did things in the morning it would be fasted but I often end up lifting at like 7 or 9 pm, which requires a different approach. Think with mornings, have been resting before while an evening workout is after working all day, so the fuel helps but at least am warmed up and don't need too much to get going to the workout. Though I rarely ever eat right before lifting. Just need to make have a better lunch than just over half a salad.

Shoulders today. Had to be near work early since it's Friday and sister has her internship. Did shoulder and a couple tricep ones that I skipped earlier in the week. Tad nuisance as could only find one 15 db and should have increased last time so was determined to do it this time as I've meandered on these instead of trying to improve cause well, it's later raises... I had to do one arm at a time but managed it.

one arm db side lat raise - 2x8 @ 15
one arm db front raise - 2x8 @ 15
one arm db row - 2x8 @ 50
one of the hammer machines with plates - 2x10 @ 50
tricep pushdown with bar - 3x8 @ 85
face pull with rope - 2x10 @ 85
overhead tricep with rope - 2x10 @ 40
30 minutes on elliptical reading Beyonders Seeds of Rebellion

Enjoyed a nice acai bowl from Body Energy Club. Much better than the organic place near the beach and a bit cheaper. I also have a coffee and am trying to get some stuff done at Starbucks since I have plenty of time before my shift starts at work. Need to finish short story reviews from contest I judged. Better get working on them.

Hey aubrey,

Well benches are a gym staple so I hope they include them too! Incline bench works the chest, shoulders and triceps to varying extents so you could sub for other exercises which work these muscle groups so long as it's still in a 'push' way rather than a 'pull' (as that's more back work). I'd be thinking push ups, floor press (like bench but on the floor and your elbows hit the ground), cable flyes, dumbbell flyes, overhead press (to some extent - more a shoulder focus). It depends what your weak point is as to which is a good substitute. If you aren't sure, ask someone to watch you and see where you fail a lift. Mine is always triceps so I add tricep accessories to my program.

Epic squat day! Took two hours but done.

squat - 7x5 @ 57.5kg (126lbs)
front squat - 3x4 @ 37.5kg (82lbs)
Walking lunges 3 x 20 with 10kg plate
Leg press 3 x 20 @ 60kg (132lbs)
Hanging leg raises 3 x 20

Doesn't look much written like that lol

Jo - nice squat session!

Aigre - Thanks. Honestly, I've done 15 before on lat raises. It is just one of those that never gets up there but that's okay. Nice workout yourself with the mish mash. That can be fun when getting ready to start a new program. I like Mondays but it's normally my day off from work.

Speaking of, since had today off and didn't lift over the weekend, I went today to hopeful use the food from the last two days. May have eaten way too much Saturday and last night had a barbecue with work so ate a good amount of grilled protein. mmm Today was a bit of a mix day, did deadlifts and a little bit of the upper body accessories. Almost time to test 1 rep max on deadlift.

deadlift - 1x8 @ 115, 1x8 @ 135, 1x6 @ 185, belt added 1x4 @ 225, chalk added 1x3 @ 255
pendlay rows with straps - 2x6 @ 95
wide grip pause bench - 1x8 @ 45, 1x8 @ 75 and 2x4 @ 95
tricep pushdown with bar - 3x10 @ 80
25 minutes on the elliptical


The deadlift went much better this time around. Didn't have footing issues or grip, which made it easier to do the 3 reps though the last one was slow getting up. Still, it's a new PR for me as my max was 255 for 2 reps. Maybe this weekend I'll be able to get a new 1 rep max and maybe, depending on how bodyweight goes, will get it at 2xbw. Will have to wait and see.

Now, I need food once cat is done cuddling. And need to work on stuff online as I'm still not quite caught up yet.

Deadlifts+accessories today
Deadlifts 6x1@136 lbs
Hip thrusts 3x12@103 lbs
DB OH press 2x10@15 lbs
DB row 3x12@20 lbs

Happy Hump day!

So apparently I've had my head in the sand the last several month. They have 3 bench press racks with flat benches, 2 with an incline bench, and 1 with a 90 degree bench LOL. So I just took the dumbbells to one of the incline racks. Someone had taken the bar off for something else anyway, so it worked out!

I finished the last Workout A in Stage 3 today and I couldn't be happier about that. I had a love/hate relationship with some of the other workouts, but I just really disliked this one. I really do not like dumbbell snatches or the 1 arm overhead squat. I am NOT looking forward to repeating these exercises in Stage 5.

Aubrey - Congrats on finishing Stage 3. I found in that program in general there were things I really didn't like (YTWL....) and some things that were neat. I liked the dumbbell snatch but some of the standing on one foot things am glad I don't do those anymore. Good luck with the next stage.

Aigre - Nice run. I haven't run in months, just walked and elliptical.


I ended up doing squats at the gym by the other store, which is a little challenge since this is the location with 4 flat benches but only one squat rack. I got lucky even with working a bit later than usual (mess of a reset that I only got part way done so stayed a tad longer to get through things and clean up) as when I got to the weight area, no one was using it. Just some weights left behind from whoever had last used it. So, I got it right away and had a few guys ask not long after as I was warming up how many sets I had left.

Squats
2x10 @ 45, 1x8 @ 95, 1x8 @ 135
belt 1x3 @ 185 and 1x3 + 1x2 @ 205
good morning 3x10 @ 60
hip thrust 3x10 @ 60
dry sauna

Went pretty well. Last peak cycle I did the 205 for 2 reps and this time I managed to get 3 reps on the first set. Very slow but pushed through.

I work the next two days at a different store. Was initially supposed to have off Saturday-Wednesday but then agreed to work at this other location. I'm not good at this taking time off thing. Instead of getting 3 days PTO, I'm working an extra day and taking 2 days PTO. Still have Sunday-Wednesday off as our mom and stepdad are coming to visit. Not sure how lifting will go over the week but we will see. Hoping bodyweight is down enough for deadlift this weekend but it was up a little this morning. But first, sleep.

Aigre - in order for it to be 2xbw, I need to weigh less than 133. But scale went back up to 135 cause cut isn't really going well. So, right now, 265 wouldn't be 2xbw. Close but not quite.