Had morning shift so went to gym nearby after work, plus sister did her internship today instead of tomorrow which meant I had time to spare. Decided to do lower body today and switch to upper after lower. Got to work in my newly leased Cruze with heated seats.

front squats - 2x8 @ 45, 1x8 @ 75, 3x6 @ 100
low bar squats - 2x8 @ 45, 1x8 @ 95, 3x6 @ 135
high bar squats - 1x8 @ 135
curtsy lunge - 1x8 @ 45, 3x8 @ 80
cable kickback - 3x10 @ 25
25 minutes elliptical

Made it to the gym at last. Have three days off work in a row as I'm using a little PTO, so working 4 days a week but getting paid for 5 for three weeks. Trying to figure out gym schedule with work (as they aren't putting up the schedule early enough) and with limit on car as don't want to drive too many miles on the lease. Today felt good though once I was there. Always like deadlift day even though it makes my hands hurt a little.

Deadlift
conventional - 1x8 @ 135, 1x4 over & 1x4 over/under @ 165, 1x5 + 2x5 with belt @ 185
sumo - 1x8 @ 135, 1x4 over & 1x4 over/under @ 165, 1x5 + 2x5 with belt @ 185
clean - 1x8 @ 45, 2x6 @ 65 1x5 @ 75
penally - 3x6 @ 95
hip thrust - 3x12 @ 95

Now to lounge around the house, maybe do some writing, start organizing and such. Still need to switch closets as I have the bedroom now but sister's stuff is still all stashed in the closet. Have time since don't work again until Thursday whenever I get scheduled, though have to wait on a text to find out what time I have to be at next time I work.

I fell off the wagon in the beginning of June

I decided to listen to my body and take a week off. I was exhausted and struggling to complete the workouts and started to feel strain on my quads. I then got a sinus infection that had me stuffed up for 2 weeks. I have since been focusing on my classes, summer job, and my wedding (which is in 3 DAYS O_O).

My question, when I start back after the wedding, where should I start? I stopped halfway through Stage 4. Should I restart Stage 4, or restart the entire program?

And tiring day. I had the 7 am shift, which is always blah cause I'm not a morning person. Limited funds right now so didn't have much in way of food. I had a little tuna pack with that I ate at lunch but that was only 70 calories. I got pastries on my last break, not the most diet friendly but buy 1 get 1 free and still not that much calorie wise so far today. Wouldn't be too bad but oh worked so much. We get shipments 5 days a week, so they range from like 200 pieces to well today. We got over 500 pieces of freight and only a few of us worked on getting it from the truck. Lots of lifting totes full of stuff, cases of water, arizona tea and laundry detergent. Then came the gym as my sister did her internship today since she didn't go yesterday. I had no energy for this workout and it showed a little. The high bar set on squat was so freaking slow, it was like I was doing near my max even if it was actually light weight and I had the fixed rack so had to step away from it and no have the safeties cause they are too tall for me. Not best combination when tired but survived. And oh the math issues, or well the forget to put one plate on one side issues... the tired really showed.

front squat 2x8 @ 45, 1x8 @ 75, 3x6 @ 100 narrow stance
low bar 2x8 @ 45, 1x8 @ 95, 2x6 @ 135 wide stance
high bar 1x6 @ 140 super slow
curtsy lunge 1x8 @ 45, 1x8 77.5 then 1x6 ish at 77.5/80 and 1x8 @ 80 (kept forgetting the 2.5 on one side and added it part way through the one set)
good morning 4x8 @ 100
cable kickback 3x10 @ 25

No way i was doing cardio after plus had left my phone at work so needed to walk back to get it. Now I'm chilling at Starbucks until sister is done with her internship and can come get me so we can go home. Maybe the cold brew will help with the tired, at least for the mind, not sure on the body tired. Maybe I'll got to bed early tonight. Maybe.

Jo - welcome back and ouch. Hope it heals quick. Good luck with the MRI.

Trying out a possible program to follow. Sheiko. There are a few sets so this is the start of number 29.

This is going to be interesting. I had to go below and above numbers because the 24 hour fitness near home doesn't even really have 2.5 plates. I've asked about them over the months and they were "ordered" but have yet to see them. Plus the numbers based on percentage equals weights where I would need .5 lb plates. So had to round up and down. Next will be wait time. Can't do this rushed as going from bench to squat then back to bench, each has potential to wait for equipment. Today the squat wasn't a long wait but benches required waits each time with the second time being a longer wait. Overall took me a little over 1.5 hours to do everything with the number of sets, moving around and waiting. Holy sets batman. First group of benching had a guy ask how many sets I had left when I was doing the bar for warm up and I had to check, my own surprise came through when I said I had 10 sets. Quick but still, this is a lot of sets on everything. And might need to bring my belt next time for squats. I get slow anytime around 150 or more. Still, has my interest so far. We'll see how things go in this trial.


Day 1 - bench/squat

bench 1x10 @ 45, 1x5 @ 55, 2x4 @ 65, 2x3 @ 75 and 5x2 @ 85
squat 2x8 @ 45, 1x5 @ 105, 2x5 @ 125 and 5x5 @ 145
bench 1x5 @ 55, 1x5 @ 65 and 4x4 @ 85
db fly 5x10 @ 15
good morning (standing) 5x5 @ 105


And to see what I changed, here is what the excel sheet had laid out for day 1.
bench 1x5 @ 58, 2x4 @ 69, 2x3 @ 81 and 5x3 @ 86
squat 1x5 @ 108, 2x5 @ 129, and 5x5 @ 151
bench 1x5 @ 58, 1x5 @ 69, 4x4 @ 81
db fly 5x10
good morning (standing) 5x5

Went to the gym after work. Had 7 am shift so got up at 6 am. Day three of Sheiko and so far so good. Had a slight misshap during squats as the cage peg is bent right where I need to set up rack. It has worked fine without the pin to keep the one side in placed but I pulled the bar forward to adjust and for the first time it came right out. Plates fell to the floor. Guy who was waiting behind for a rack open came to help and made sure I was okay. I was fine of course. He tried to wedge the pin in but no luck, so once it was set up again I just didn't pull the bar forward to try and readjust. oops

The Plan
bench 1x5 @ 58, 1x5 @ 69, 1x4 @ 81, 2x3 @ 86, 2x2 @ 92, 2x3 @ 86, 1x4 @ 81, 1x6 @ 69 and 1x8 @ 58
dumbell fly 5x10
squat 1x5 @ 108, 2x4 @ 129, 2x3 @ 151 and 5x3 @ 161
good morning (sitting) 5x5

The Actual Workout
bench 1x8 @ 45, 1x5 @ 55, 1x5 @ 70, 1x4 @ 80, 2x3 @ 85, 2x2 @ 90, 2x3 @ 85, 1x4 @ 80 1x6 @ 70 and 1x8 @ 60
db fly 5x10 @ 17.5
squat 1x8 @ 45, 1x5 @ 110, 2x4 @ 130, 2x3 @ 150, 5x3 @ 160
good morning (sitting) 5x5 @ 55
20 minutes on the elliptical

The lifting took me a while. I started around 4:05 and finished the lifting portion at 5:43. Didn't have to wait for bench but did have to wait to squat for over 15 minutes. I was going to meet coworkers for dinner (one was celebrating her birthday) but didn't think about how I didn't have any phone numbers or know who was going. So, I went but couldn't find anyone. Since I was at citywalk in Universal, I took myself out to dinner instead. Long day though. So sleepy.

Day 5 of Sheiko

Plan
deadlift to knees 1x3 @ 133, 1x3 @ 159, 2x3 @ 186, 4x2 @ 199
bench 1x6 @ 58, 2x6 @ 69, 4x6 @ 75
db fly 5x10
deadlift from box 1x4 @ 146, 1x4 @ 172, 2x4 @ 199, 4x4 @ 212
lunge 5x5

Workout
deadlift to knees 1x8 (full deadlift) and 1x8 @ 95, 1x3 @ 135, 1x3 @ 159, belt 2x3 @ 186, 4x2 @ 199
bench 1x8 @ 45, 1x6 @ 68, 2x6 @ 69, 4x6 @ 75
db fly 5x10 @ 15
deadlift from box 1x4 @ 146, 1x4 @ 175, 2x4 @ 199, 4x4 @ 215
curtsy lunge 5x5 @ 75

Slight oops on bench. Forgot I needed the 5's first as didn't have any at the moment and ended up doing 68 when was supposed to do 58. Oh well. Took around 2 hours at gym with waiting, rests and moving equipment along with the actual lifts.

Where is everyone?

I'm stuck not training - turns out my injured shoulder is actually a fractured rib. No clue as to how I've done that - I'm waiting on results of a CT scan and been referred to an orthopedic sports specialist but can't get in to see him until August 10. Sigh. This year has been one thing after another.

Really can't lift at all (physio orders!) so am getting into my cardio and resting a little more than usual. Kinda running out of ideas though so going to ask PT at gym today for suggestions/ a plan to be getting on with. Set them a challenge - a workout that's high intensity and maintains muscle without utilizing the upper body

Hi Jo - rest can be nice though. Nice to get some suggestions and hopefully something will spark it for you.

Beeps - ooo vacation. Me too actually, the 7-13th. Lift! It can be fun.


So exhausted. I had a hard time sleeping last night, not getting to sleep until after 2 am. Woke up a few times and was up before the alarm went off, which was set for 7. Had califa coffee thing for breakfast, monster with lunch and doubleshot protein drink and still so tired. Got off at 4:45 ish, bought a couple of things and tried to go to a gym that was only 4 miles from this store but with traffic it took a long time, the parking situation was a nuisance. Very small gym, not much equipment and parking wasn't going to be free (only 2 dollars but still). I didn't know how long the wait would be for the 2 eh squat racks. Decided to go to my usual gym instead, which took a long time in traffic so I didn't start lifting until 6:57 after a short wait. Didn't find the 2.5 plates until bench but so far they are still there. Made it through the lifting but was really tired.

Day 7 of Sheiko

squat 2x8 @ 45, 1x5 @ 118, 1x4 @ 139(140), belt 2x3 @ 159(161), 4x2 @ 185(183) ()=program weights
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 81, 6x3 @ 92
db fly 5x10 @ 17.5
push up 5x6
squat 1x3 @ 108, 1x3 @ 129, 1x3 @ 151, belt 4x3 @ 172
good morning 5x5 @ 115

Another long day and pretty much as busy as yesterday. Non-stop work to the point I went over my hours, just by about 15 minutes but they don't like that. The one to train me was back but she commented how busy it was that she wasn't able to train me much. I also have computer work but haven't started on that either. Such chaos and struggles but we make it through. Made it to the gym after long time in traffic and was slow/tired so took long time to get done. With equipment it is really hit or miss as to how long you might wait. One woman had waited for 20+ minutes for the racks when I went over to wait for the 2nd set of deadlifts but she gave up. I only waited about 8 minutes that time around. Took me a while to get a bench though and it was a search for the dumbbells until a guy came over and offered me 17.5s since he was using the 15s. Nice thought and worked since the 20's were not to be found either. The 2.5 plates weren't found or well... I found 1 but not the other, so had to round on some of my lifts since couldn't do the recommended weight.


Day 8

deficit deadlift 1x5, 1x3 @ 135 (2x3 @ 133), 2x3 @ 159, 4x3 @ 175 (172) stood on a 45 plate
bench 1x8 @ 45, 1x5 @ 58, 1x4 @ 69, 2x3 @ 79 (81), 3x2 @ 89 (92), 2x2 @ 98, 2x3 @ 89 (92)
db fly 5x10 @ 17.5
deadlift from box 1x4 @ 159, 2x4 @ 186, belt 2x3 @ 209 (212), 3x2 @ 239
lung 5x5 @ 77


Sleepy. Should do some writing but want to shower and go to bed.

Well, was supposed to lift Monday night after work. Longish shift but survived though had slight struggles cause not only did shark week start in the morning but had a headache off and on the whole shift. Didn't have anything to take and the headache followed me to the gym and had forgotten my belt yet again. Made it through part of the squats but did not go well with the pain increasing with the motions. Got one set at the top weight (169 as the 2.5 plates are missing again) done before giving up and just did 20 ish minutes walk on the treadmill.

Today (tuesday) had work with no headache today. Still working on things but making it through. Though forgot part of what I had planned for lunch. Had a bit of low calories before lifting but still went to the gym after work to redo the squat session. Interesting was coworker wanted to go to the gym too so she followed me as she wasn't quite sure how to get to that location from the store. She's the one training me now and I had seen her at my main store when I first started moving into pharmacy. So, she followed me to the gym though we did our own things once there.


squat 1x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149 and with belt 5x3 @ 175
bench 1x8 @ 45, 1x5 @ 65, 1x5 @ 75, and 5x4 @ 86
db fly 5x10 @ 20
dip with hands on bench feet on floor 5x8 @ bw
front squat 2x5 @ 86, 2x4 @ 108 and with belt 3x3 @ 129
good morning (standing) 5x5 @ 117

Food once got home and all set for some sleep. Working until the weekend then I have off the two days before vacation starts. That is going to be nice. And discussed with managers, I'll be working at this same store for a few days after I get back before I go out on my own to work in other stores. Will finish Sheiko 29 right before vacation too, so can start #30 once get back.

Last day of Sheiko #29 (they are month long sections of programming). Survived though it was definitely interesting with all of the benching compared to my last few cycles where I sometimes skipped upper body days.

squat 1x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149 and belt 6x3 @ 175
bench 1x8 @ 45, 1x6 @ 58, 1x5 @ 69, 2x4 @ 79, 2x3 @ 89, 2x2 @ 98, 2x3 @ 89, 1x4 @ 79, 1x6 @ 69, 1x8 @ 58
db fly 5x10 @ 15
dip 5x8 @ bw
seated good morning 5x5 @ 60
abs 3x10 @ 80

Done. There isn't a 24 hour over in Minnesota so looks like I'm taking a week off. Might go for a run while on vacation but not sure if any lifting will happen. Need to figure out if I'm going to do a meet in the fall/winter so can plan the sheiko regimes to follow. Might do #30 next. We'll see.

Kimi - yikes though working those crutches is quite an effort, or it seems. Hopefully thing heals well for you. Definitely not an ideal but you'll get through.

I'm on vacation in Minnesota but got to the gym yesterday. Actually worked in on the squat rack with a woman who is getting into powerlifting. And her boyfriend works at the gym in Oregon where I competed at my first meet. So, it was quite fun to do the random lifting session.

Stephi - Hi. Nice on the sumo deads there. Hope it continues to go well. Yay for meets too!

I went out on the lake in a kayak/boat thing they have here at the lakehouse. A little bit of a workout for upper body with that. Fun to just be out there on the lake.

Beeps! Vacations are nice. Have fun and enjoy it.


Yesterday's first session with Sheiko #30. Adjusted the starting maxes as I'd gone with the more solid bench 115 but switched it to the 125 that is the touch/go max. Went to the gym last night after work, which wasn't too bad. However, with the bench/squat/bench/squat and the number of sets plus waiting for equipment, I was basically at the gym for almost 3 hours. Part of it was the waiting but was also tired and a little slow. Only had less than 1000 calories before going to the gym. Got home after 1 am.

bench 1x8 @ 45, 1x5 @ 65, 2x4 @ 75, 2x3 @ 85, 5x3 @ 99 (no 2.5 plates so couldn't do the 100)
squat 1x8 @ 45, 1x5 @ 108, 1x4 @ 129, 2x3 @ 149, belt 5x3 @ 175
bench 1x5 @ 65, 1x5 @ 75, 5x5 @ 88
db fly 5x10 @ 17.5
squat 1x5 @ 118, 1x4 @ 139, belt 5x3 @ 159
good morning (standing) 5x5 @ 115