Chest / Biceps
3 - to fail - DB curls - 30 / 25 / 20 / 15 / 10lb
3 - 6 - 75lb BB bench press
2 - 8 - 45lb BB narrow grip bench press
4 - 10 - 10lb standing incline cable fly
4 - 8 - 15lb single arm high cable curl
3 - 10 - 30lb DB pullover on ball
I'm sore. I'm tired. My quads still hurt and now my glute / ham tie hurts! lol I got up this morning really for the shower at the gym cause it's camping all long weekend. We have 3 of them in a row going on so the next 3 weeks are busy!! This weekend - camping with hubby and the Beast at home here. Memorial Weekend - Kumite in Pittsburgh for Beast to fight. Weekend after that - MI for a dog show. I'm looking forward to that one!!!
Haven't been to a dog show now in 5 yrs since the last one I held. It's a little bit depressing that my Champion is now dead and I never got to show him in the Champions class. And my sweet Olive is also gone and I never got to show her. All my show dogs are dead. Starting a whole new generation now with this litter and the new pup. My goal is to have DoubleStuff win a Best Puppy!!! And I really think she's just might have it in her despite what judge hubby says!!
Anyhow - that means more training for me cause D's got to be in slightly better shape than she is so I'm aiming for some drag weights with her and some light jogging over the next 2 weeks. She is only 8 months old so she can slack a little for now!!
My training is going good, but as per my usual whine, my food sucks!! I start out the day great!! Then by mid afternoon I'm not eating when I should or I'm eating crap or I'm not eating at all. I'm starting to think 5 meals no longer works for me when I'm not working. Breakfast yup! Snack at 10am yup! Lunch at 1pm sometimes! Dinner at 5pm yup! Snack at 8pm yup! Maybe I'll try figuring macros for 4 meals instead and see if that works better.
Aw well, have a great long Canadian weekend my friends!! I will try to check in while camping!
Back / Triceps / HIIT
6 reps to fail - T bar row staring at 10lbs, adding 10 - 4 reps @ 80lbs finish
4 - 8 - 40lb seated row superset with
4 - 8 - 35lb rope pressdown
5 - 6 - 42.5lb lateral pulldown superset with
5 - 6 - 40lb assisted wide grip pull ups
3 - 8 - 10lb overhead cable tricep extension
20 minute HIIT - 2 min warm up / cool down - 1 min @ 3.5 / 30 sec @ 8.5
20 minute stretch and roll
Food yesterday stayed on track.
Chaz got his nose plug out and cauterized both sides. He's none too happy about that. Now it looks like he was punched in the nose. And at 4am it started to bleed slightly again. Back to the ENT Doc again today along with his physio. Kid got almost a whole week off, and only a 3 day week next week cause of the fight in Pittsburgh. lol Only a couple of weeks left of school so I hope he can still pull it off
FINALLY!!! Made it back in the gym after 3 days off. Good thing I busted my ass Saturday or I'd be more ticked at myself! Quick recap
- Sunday - tournament all day - food lots of veggies and then fries and homemade shepherds pie and salad made by my Beast.
- Monday - slept and studied - food meh ****ght until Chaz came home with a nose bleed that wouldn't stop. ER for an hour to plug it, home, back to the sick kids ER and a crappy order from McD's at 11:30am
- Tuesday - studied more - food good except for pizza for dinner after a doc appt for Chaz
Wednesday!! LEGS!!! And boy I'm gonna pay tomorrow! lol
10 minute warm up stretching, lunging, squatting, swinging
6 reps - 45lb BB to start ATG squats - up 10lb every set - finished 115lbs
3 - 8 - 70lb BB dead lift - working on form
3 - 10 - 20lb single leg ham curl superset with
3 - 12 - 90lb standing calf raise
3 - 8 - 45lb lumberjack squats with press
6 reps - 90lb start leg press - up 90lb every set to 270lb - added 50lb - added 20lb - added 20lb - finished 360lbs
15 minute stretch and roll
That's a new PR for me with leg press - 360lbs / 4 plates a side and that's without the weight of the sled taken into account cause none of us know how much it is! lol
Food so far - protein pancakes with honey peanut butter. Total new addiction!!
Nose plug for Beast still has to come out today sometime, not sure if the ENT guy will take him in today or family doc will do it but last night's doc was having a hard time getting it loose so I'm guessing Chaz is gonna be none too comfortable today either. Gotta get some food into the boy today cause he slept most of yesterday
Also on tap to try to get to is kick boxing tonight. Like that's a good idea after leg day! lol
Well yesterday was an absolute failure...no leg day and horrendous binge. I've been doing so good too I know it's all a process but I still get really frustrated with myself.
So it's shoulder day today cause I'm at the studio and I did myself a nice little circuit
5 minute warm up skip
3 sets done with only the needed break to catch a breath
10 - 5lb DB front raise
10 - 5lb DB side raise
25 wide leg oblique punches
10 - 5lb DB rear delt raises
50 low level leg scissors
10 - 20lb DB seated press
1 minute skipping
5 up downs each arm
Next up....fight class! And the Richmond family of black belts just walked in so I'll be spending my time getting tapped out. LOL
Kick boxing last night was another excellent cardio class!! Glad I took it as a rest day from the gym! Totally unintentional but worth it!!
Chest / Bicep / Abs
2 @ 75lb, 1 @ 85lb BB bench press superset with
2.5lb external rotations
15 / 10 / 5 - 10 / 20 / 30lb DB incline bench press superset with
17.5lb scapula retraction
8 - 15lb DB flyes triple set with
10 - 15lb DB seated curls and
12.5lb 1 min set woodchoppers each side
10 / 6 - 12.5 / 15lb single arm cable curl superset with
1 min set leg raises on bench
8 - 40lb BB pullover superset with
1 min set crunch
Gonna spend some time this afternoon researching "if it fits in your macros" style of eating and see if it fits for me. But first, a jump over the ditch for some groceries and gas
So this morning it was a slow start, mainly because I've been having these nauseous bouts. Like waking me up in the middle of the night kinda "GET UP NOW OR PUKE!" sensations. 1am and 4:20am this morning. AWFUL!! Had one the night before too. So I stayed in bed calming the tummy until 5:30am. Got up and made protein pancakes, ate 2, had some water, and went to the gym at 7:30am. Better late than never!!
Back / Triceps
3 sets - 15 / 10 / 5 reps - 40 / 50 / 60lb BB bent over rows
4 - 10 - 30lb rope pressdown superset with
3 - 8 - 37.5lb seated cable row
3 - 10 - 30lb BB skullcrushers superset with
3 - 8 - 37.5lb lat pulldowns
4 - 8 - 55lb assisted pull ups - one set however I did all bw - in parts lol I so suck at pull ups!! So jealous of the boys who just rip them off like nothing - makes me that I can't do it!
Had a nice 15 minute stretch and roll too
I was planning on a 20 minute HIIT this morning too but I forgot to pack underwear and I am just not one of those girls who can stand to be without undies on so I passed on the HIIT and am thinking I might run some sprints at the studio tonight before jiu-jitsu.
Food was good yesterday - though I'm having a really hard time getting enough calories in eating clean. I think it's time to ask for some help there.
OMFG!!! Kick boxing was INTENSE last night!!! I honestly am not sure how I didn't Seriously! The owner's son ran class and didn't feel like doing a technical class (which I personally really love) and instead ran us through not one but TWO CrossFit style workouts!!! Holy hell!!!
First was 15 minutes of our normal skipping to warm up, 15 minutes of stretching, 15 minutes of AMRAP - 10 burpees, 10 sit ups chest to knees, 10 double unders or 20 regular skips, 5 minutes rest, last 10 minutes another AMRAP - 10 crunches, 10 push ups, 20 high knee steps. ****!!! As if I wasn't already in a puddle on the floor after the first set - 13 full sets btw - I laid there until he said GO for the second set! 16 rounds for that one! LOL We were starting with crunches anyhow, I needed to be there! lol I barely made it back to the line for bowing out at the end of class!
What I learned - Sensei Cole is meaner than his Dad Sensei Mike!! And my jiu-jitsu training came in handy cause from burpee to sit up cause I can just back break fall and get to the ground faster! lol Also if you position the rope in hand while doing the sit ups there's no fumbling for it and that last skipping rotation can roll right into a burpee where you put the rope down! Yeah I got it all in one motion!! Sensei Bruce was laughing at me for it but hey…wasn't slowing me down like the kids!!
And then there's my Beast Chaz whose out with a pulled groin going "You ALMOST beat me Mum! My record is 13 1/2 for the burpee, sit up, skipping but I used 15lb DBs and did the burpee push ups" Great! Thanks son!! lol Little bastard can do 75 double unders in a row too…I'm up to 7 and my hair has to be in a tight little bun or the rope gets cause in my ponytail! For the record, that hurts!!
OH and this was all after I did 20 minutes of SS cardio on the elliptical!
What a great way to start the week!!! Leg Day!!
5 - 8 - 150lb hack squats superset with
5 - 10 - 140lb standing calf raises
5 - 12 - 30lb seated calf raise superset with
3 - 8 - 115lb SLDL
4 - 10 - 270lb leg press
3 triple sets - 1 minute rounds of each
6lb med ball twist
10 minute stretch and roll
I have planned to do 20 minutes on the studio elliptical tonight before kick boxing.
Food yesterday was ****ght - a big cheat snack cause I had a love it sized ice cream from Cold Stone. Totally yummy!!! Otherwise food was good. Spent the whole day starting at 6am burning all sorts of stuff!! 12 hours of yardio! Felt really good to be outside all day and not be shovelling snow
Upper Body Power workout
4 - 8 - 55lb assisted pull ups - I did about half of these as bw underhand chin ups
4 - 10 -35lb cable seated row superset with
3 - 10 - 2.5lb external rotations
1 - 10 - 15lb / 3 - 10 - 20lb DB seated press superset with
2 - 7 - 5lb cable side raise
4 - 10 - 65lb BB incline bench press superset with
2 - 8 - 10lb DB flyes
3 - 8 - 20 / 22.5 / 25lb DB alternating curls superset with
3 - 8 - 30 / 32.5 / 35lb rope press downs
20 minute stretch and roll
There's supposed to be 35 minutes of steady cardio in there too that I'm hoping to get done tonight at the studio.
Food was good yesterday, made it up to 1850 cals. Food today however was not! Went to a food trruck festiival with the girls. Had a chocolate cupcake to start, a serving of Cowboy fries - sweet tato fries dressed in pulled pork with brown beans topping! OH YEAH it was good!! Then another cupcake, chocolate with a Nutella / peanut butter filling and peanut icing! WAY better than the first. Dessert was a nice little bag of cinnamon mini donuts
I can totally tell I ate bad - tummy is all grumbly and icky feeling and I'm TIRED!!! So off for more water and to relax an ounce before bed
Leg Day!! WAHOO!!! :D
Warm up sets of 5 reps starting with an empty bar and going up 5lbs
4 - 8 - 95lb BB ATG squats
4 - 6 - 135lb SLDL superset with
3 - 7 - 140lb hack squat - noticed today the machine weights 40lb lol
4 - 8 - 100lb leg extension superset with
3 - 8 - 20lb single leg ham curls
4 - 10 - 140lb standing calf raise - noticed this one weights 54lbs!!
3 - 10 - 40lb seated calf raise
Food yesterday was good but I'm definitely still not eating enough to start to lean down. Gonna try more today and see how it feels.
I still didn't get outside to relax in the sun yesterday, ended up doing a drive by past a property for sale. I say no good cause there's no yard / land and barns hubby says well maybe cause its cheaper by $100 grand than everything else we've looked at.
Kick boxing last night was good. Learned how to throw knees!! Kinda cool but made me nervous for my poor partner Rick! lol Every time we work together in jiu-jitsu I end up punching, knocking, kneeing or kicking him in the head by accident so the idea of grabbing his head and trying to knee him in the chest while pulling him down wasn't a good idea. I feel like he should have had a cup on just for my bad aim factor!!
Jiu-jitsu tonight and hopefully Suzie comes so I have a girl to work with. Gonna have my ass handed to me by one of the young ladies on Saturday - Sarah is back from school and aside from the black belt part, she's UFC good!! Usually I'm the only adult female on the mats in fight class so if nothing more at least she's my size.
On tap today - dump run!! And then home to start collecting scrap to go in the now empty trailer
Totally unintentional rest day and it feels great!! Even ate a peanut butter cheesecake cupcake! OK so that's not good and honestly, I can make it better!!
I woke up not feeling so good, like nauseous!! Seriously nauseous!! So once I got my stomach calmed to the point that I no longer felt like I was gonna hurl any second I laid back down and had another hour of sleep.
Did some errands, came home to push cut the lawn - yeah mower isn't working well enough to get through it so I dropped it off to get fixed down the road. Put the pups outside, picked up poo, did some dishes and am finally sitting down to relax for a minute. Still have to make Beast his pre-dinner and get mine together. It's gorgeous outside and I don't want to be inside so if I can get dinners done soon, I might just go outside and lay on the trampoline for a little sunshine to bake my bum!! lol
Kick boxing tonight - jiu-jitsu last night was knee grabs, leg over lapel choke and triangle from modified side mount. Was a good class plus I got in my 45 minutes of steady cardio! WAHOO!!
I counted my macros from yesterday and just as I figured, I'm not eating enough to sustain what I'm doing which probably helps explain why I'm gaining a few pounds. 1664 calories in (35% protein, 34% carb, 31% fat) BUT I burned 994 of it in exercise. Yep - must make some changes
Shoulders / Arms this morning - DONE!!
3 - 15 - 2.5lb external cable rotations
4 - 10 - 15lb DB Arnold press
3 - 12 - 5lb cable side raise superset with
3 - 12 - 7.5lb DB rear delt raise
4 - 8 - 40lb EZ bar curls superset with
3 - 8 - 20lb cable curl
4 - 8 - 20lb overhead cable tricep extension superset with
3 - 8 - 10lb single arm reverse grip cable tricep pressdown
45 minutes of steady cardio is on tap for this evening at the studio plus my hour of jiu-jitsu.
Food yesterday was good - though I really need to get back to calculating my macros. I just haven't been figuring those out and I really think even when I'm eating good, I'm not eating enough.
I am tired today - very tired. Woke up at 2:30am with hubby and couldn't go back to sleep so I hit the gym at 4am. Good thing too cause it was a slow workout!! No napping however, it's off to a seminar on social media and how it affects job hunting. GEEE..sounds like fun Captain Boring!!!
Made it through the weekend with only 1 day of bad eating. Went out for breakfast Sunday morning and had 4 slices of yummy french toast (white) and some home fries. I was so full that I didn't eat again until like 2pm. Had some chicken on a pita made up like pizza. Dessert was finishing off the last of my Tim Horton's gingerbread cookies fresh outta the oven. Mmmmm!! Now I have to wait until December to buy and eat more of them!! Saturday was spent running around and doing yard work after jiu-jitsu for UFC on the barn. But I did get in 25 minutes of studio elliptical time
Monday now - got up and got to it a little late but I was trying to save a little gas
Back and Chest
3 - 10 - 55lb assisted pull ups - did the first 3 on my own as bw
3 - 10 - 45lb T bar rows
3 - 10 - 10lb DB incline bench rows
3 - 15 - 27.5lb narrow underhand grip lat pulldowns
3 - 15 - 30lb DB pullovers
4 - 10 - 15lb DB seated curls
3 - 10 - 7.5lb cable flyes
20 minutes treadmill - 5 min @ 3.5mph warm up, 10 minutes HIIT 20 sec @ 8.5mph / 40 sec @ 4.5mph, 5 min cooldown slowly minus .5mph / min
I feel good!! Na nah na nah na nah na!!
Kick boxing tonight!! Food on track and going good!!!
Took a rest day yesterday - sort of!! No gym time but I still hit kick boxing class which was an awesome workout!! Huffing and puffing and sweating = good times in the studio!! Food was also good yesterday and thankfully, some of the extra is coming off slowly!!!
146 this morning!!
Leg day today with jiu-jitsu tonight
5 - 12 - 100lb hack squats nice and slow
3 - 8 - 45lb BB ATG squats just to work on form
3 - 10 - 30lb seated calf raises superset with
3 - 10 - 100lb leg extension
3 - 9 - 90lb standing calf raises superset with
3 - 10 - 100lb BB stiff leg dead lifts
5 minute warm up at 3.5mph
16 minutes HIIT 45 sec @ 5mph / 15 sec @ 8mph
5 minute cool down
10 minutes stretch and roll
Food on track again today will be Day 3. There's lots of chicken and steak bagged up, big container of greens for easy salad, even a small container of almonds in the freezer for my snack in a bit!! I will finally get this one way or the other!!!
Almost didn't get out of the bed this morning But I dragged myself up and to the gym and started with a nice warm tan :D Only thing that could make that better would be a lay down bed instead of the stand up one they have.
Upper Body stuff
4 - 8 - 55lb pull ups superset with
4 - 10 - 35lb seated cable row
4 - 0 - 15lb standing DB press superset with
3 - 10 - 2.5lb external cable rotation
3 - 12 - 17.5lb scapula retraction superset with
2 - 7 - 5lb cable lateral raise
4 - 10 - 20lb DB incline bench press superset with
2 - 8 - 10lb DB flyes
3 - 8 - 15lb DB alternating curls
3 - 7 - 30lb tricep rope press
35 minutes elliptical
I altered my grip with the pull ups (underhand in front / overhand wide) and with the DB and bench presses (narrow in front straight up / traditionally wide) Hurts in different ways. lol I took my time, slowed down the tempo and really tried to concentrate on the muscles.
My abs and hip flexors hurt from yesterday's wipers and I'm sure it's only gonna get a little worse with 2 five minute burns last night in kick boxing for ab work.
Food prepping day - hubby's chicken is all cooked, flank steak is all sliced and diced and marinating, my chicken is currently in the oven. Half of my son's after school dinner is ready and I had started prepping some snacks for myself. I even split up the box of sweet tato wheat thins for hubby.
He told me yesterday I have some "extra junk in my trunk" which means the 10lbs I've gained he just noticed. LOL Yep, good paying attention there dear!! There's one month until I have to wear a bikini (IF it's warm enough by then) at the hotel for Kumite which means time to get my ASS in GEAR!!!