Xercisegrl’s BodyBlog

So I’ve just started a new job as a Fitness Specialist at the Navy gym. Monday(my first day) was SUPPOSED to be an orientation shift but a problem with scheduling (and a trainer going into labor!) had me thrown headfirst into work! I ended up teaching an Ab Lab and a strength energy class. The stereo decided to go kaput and no amount of coaxing could get it to work! So I taught the Ab Lab with no music (or preparation) and rounded up a boom box to teach the strength class. Talk about first impressions! Everyone was real good about it (even teasing me a little) and one even said it was the BEST ab workout they had EVER had! I also received a positive comment card at the desk which apparently is very rare (people prefer to complain!) Being new, I had no immediate clients (Thank goodness!) but I did have  a write up due (on injury prevention and Command Fitness Leader training) the next morning! So I survived my first day (barely!) and can’t wait to really get started! (BTW, the stereo is now fixed!!)

So Tues night, I’m carrying a pot of boiling water to the sink. Totally goofed and spilled it on my leg! I burned it bad enough that I end up in the emergency room, and all I can think about is ‘There goes my leg workout in the morning!!" I burned about 8 inches of my inner thigh. The Doc gave me a Tetanus shot and some burn cream and pain meds. Looks pretty  yucky (HUGE blisters!) but he didn’t think it would scar. I am out of commision for a few days, though. Can’t do legs or even upper body because they gave me the T-shot in my delt muscle and it is so sore!! (I didn’t realize the needle was so big!) It seems like everytime I make progress, something else happens!!(the flu, the exertion headaches, and now this!) I will try to go in tomorrow(Fri) to at least walk on the treadmill and  I’m hoping my shoulder feels better so I can do chest. I need to hit the bench HARD!! Looking on the bright side, this little rest should do some good for my sore joints. (Ooh, getting older stinks!) Ciao for now!

Well, I got my BF% checked on Friday…not too terrible. I put on 1/2 pound of lean muscle and a liitle under a pound of fat in 4 weeks. ($#@% bulking!!) I’ve been averaging around 1 pound a month (lean mass) so it was hard to see the drop, esp with the added fat!! Once I looked through my workouts, I saw where I could push a little harder and heavier. It’s been hard getting out of the mindset of 15, 12, 10, 8 reps for each exercise. Gotta lift heavier with less reps!! So that’s my goal for March. I’m thinking 12 rep warmup and then 6-8 reps for three sets. If I can get 8 reps, increase the weight! Did that today with my back workout and I’m really feeling it! Whoo hoo!! Still taking the Cellmass and will continue the whole cycle (12 weeks total) so hopefully that will help. I see some of these other bulking photos(Good job, everyone!!) and I’m like so jealous!! That’s OK, just makes me want to work harder!! Can’t wait to start cutting in April!! Psyched!!

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I don’t know why but today I had the WORST headache when I tried to lift! It was OK (still nagging) when I stopped but the minute I lifted the barbell, the pain would increase. I got plenty of sleep the night before and I was well hydrated so what could have been the reason? I tried to lift through it (today was shoulders and I was doing clean and press) but my form was really suffering and my head felt like it was going to EXPLODE!! I finally called it quits for the day. I did get in about 45 min of cardio so it wasn’t a complete bust but I’m pretty bummed. I’ve been really consistent with my lifting, trying to "muscle up’(!!) so hopefully I can get back on track. Normally Sat is a day off but my boys have a fitness test at the gym. They have a class that will enable them to get a teen membership card (Ages 10-16) While they are doing that, I think I will run sprints and do some plyometrics. Hopefully, I’ll be 100% tomorrow!!

So today, I worked on increasing my weight on the bench press. I still have a short term goal of bench pressing my weight 8 times before the end of March. I was able to get 120 4 times!!(I weigh between 117-120) I warmed up with 95 lbs (15 reps) and did 8 sets total. I just wanted to try something different so I did!! Long term, I would like to max at around 150 by summer…huge goal!! Anyways, yesterday I went ahead and switched biceps from Thurs to Tues. My forearms were too sore to work shoulders last Friday and I really like my clean and presses!! I have seen the most results (shoulder-wise!!) by doing these so they have to be done!! Should be able to go up in weight now. So biceps were worked extra hard and they were pumped!! Love it!! In  non BB news, we have a new family member…a Siberian Husky pup, 10 weeks old! She still has no name but we are narrowing it down. So if anyone has any advice…bench press help or new puppy stuff…it’s greatly appreciated!

Super sore from deadlifts yesterday so I was a little apprehensive about doing squats today. But I slapped those 45s on (5th set!!) and did below parallel 8 times!! (NOT on a smith!!LOL) Really good leg workout but I may switch up the workout so squats don’t follow deadlifts. That was really TOUGH! Plus my lats are super sore from the pyramid pullups but that’s what I’ve been looking for. Definitely continue with that. I’m looking forward to when I’m strong enough to add weight to my pullups, now that will be impressive!!                      
                                                                                                           

Wow!! Hubby convinced me to pyramid my pullups (8, 7, 6, 5, 4, 3, 2, 3, 4, 5, 6!! 53 total reps!!) Increased my total reps by 13!! Also did barbell deadlifts for the first time in as long as I can remember, anyways !! Thanks Sches for the suggestion! Even though we went to the gym later than normal, it turned out to be an excellent workout! As my "friends" know, I’ve been trying to hit the back hard and I can honestly say that today was "IT"!! Pullups, deadlifts, close-grip pulldowns, bentover DB rows, straight arm pulldowns, …Whew!! I’ll definitely be sore tomorrow (Just in time for legs…UGH!!) Can’t wait!

Worked the shoulders today. Since I worked the biceps so hard yesterday, I had a little trouble with my grip today. My forearms were seriously pumped!! i did clean and presses and my forearms felt like they were going to explode!!  I think I could have dramatically increased weight today but my forearms were just toast and gave out before my shoulders did. Any suggestions?? Greatly appreciated!! On another note, totally ate my fill in Godiva yesterday. And didn’t feel the least bit guilty!! Of course, I’m trying to gain at this time so the timing couldn’t  be better! I’ve actually put on 2 pounds of muscle and lost 2 pounds of fat in 6 weeks!!Last BF taken Feb 1st(before my "flu") so I’m looking forward to the end of the month (next assessment) to see if I stayed on track. Wish me luck! Have a great weekend!

GREAT workout!! I had soo much energy. I completely blasted the biceps. Barbell curls (5 sets), Dumbell curls (with 30lbs!!), concentration curls, close-grip cable curls, and standing high cable curls. Arms were toast!! I’ll return this evening (yeah, I know…Valentine’s Day!!) to do HIIT training. I am back on track!!

My first high-energy workout since being sick. I feel like I lost a lot of strength but I just did more reps to compensate!! By the end of next month, I hope to be benching my body weight for at least 8 reps. I was getting consistently stronger until that flu knocked me off track. Ugh!! Looking at other people’s blogs, it looks like I’m not the only one!! Still had a good workout today, though.