ozfiz’s BodyBlog

Did a quickish upper workout - felt great.

Incline Press (20lbs)

Hyperextensions

Compound row machine (90lbs)
Flies (?)
Chin ups (-50lbs)
Standing Military Press (20lb DBs)
Upright Rows (40lbs)
Dip Machine (sounds lame.. actually feels good) (75lbs)
Tricep Pushdown (60lbs)
BB Curl (30lbs)
DB Hammer Curl (15lb DBs)
Sounds like a lot but I was always supersetting so it was quick.

Didn’t update for a few days -

Been to a few bbqs over the past few days and lots of good food - bad for diet but ehhhhhhhh, whatevs.

July 1st I just did some spinning

July 2nd I rowed on the water (**** yeah water!)

I biked 28km (1.5 hours) this morning. Might do a short weight session later if I have time.

Weight was 158 this morning It was 156 yesterday so I dunno.. it’s not moving much either way… need to push harder

Um, did an unplanned "full body (not rly)" workout. I planned on just going to the gym to row but the weights were calling yet again.. I just love lifting I might do real full body workouts as opposed to the weight circuit that I said I was going to be doing. Not going to really plan cause i’m going through a spontaneous phase lol
Did:

Bulgarian Split Squat

Overhead Lunge

Seated row

Close grip pulldown

Front and Side Lateral Raises

Tricep Pushdown

Hammer Curl

It was a decent workout.

Then I did a rowing pyramid

200m/400m/600m/800m/600m/400m/200m

About 4300m total with warm up and cool down. My endurance still sucks. Maybe i’m jsut not made for it? I rock at the 200m

I’ve also beens stretching a lot more and i’m starting to really enjoy it. My flexibility has improved also and my  hip flexors feel super fantastic!!

Today I did some running intervals. Warmed up, then (1 min on /1.5-2 min off) x 5. This was harder than I remember - the air was pretty muggy.
I then did 30 mins spinning. Sweated!

I had a complete rest day yesterday. Didn’t do too much besides a little cleaning and dancing.

I feel very puffy, kind of like a stuffed sausage. Very likely that this is from the rapid increase in carbs. I admit i’ve had too many this week. No more bread before bed; easy change to just have a scoop of protein instead. I haven’t tracked calories this week and I don’t think I lost much of anything, although I don’t think I gained either. Scale is 1lb higher but it’s also that time of the month so I don’t trust anything. The extra cardio has increased my hunger 10 fold which sucks so much.. I definitely ate a lot more than the week before which was probably too low on calories anyways (1500). I know my maintenance was about 2300 when I was 135-140lbs; I used fitday religiously and gained slowly on 2500-2600. Anyways I hate fitday now but if I don’t lose 1/2 a pound a week (judged every two weeks), I will keep closer track so I don’t let the cals creep up.

I had pea pods and coffee whey for breakfast (weird) then went to gym. Got there and the weights were calling me I keep saying I don’t want more muscle but I can’t stay away and i love pushing myself

Atg Back squats

65lbs x 5

95lbs x 5

115lbs x 5

125lbs x 5
125lbs x 5

125lbs x 5  - very happy

ss w/

Chin ups

-60lbs x 8

-60lbs x 8

-60lbs x 8

note: I did 4 unassisted chin ups yesterday on my bar at home - they weren’t dead hang though.

RDL

70lbs x 10

70lbs x 10

70lbs x 10

ss w/

Standing Military Press

40lbs x 8

40lbs x 10

40lbs x 8

BB curl

30lbs x 10

30lbs x 10

30lbs x 10

ss w/

Tricep pushdown

60lbs x 10

60lbs x 10

60lbs x 10

Lying leg curl

ss w/

calves

Stretched a lot.

Walked home - 30 mins.

I went to the gym with the intention of doing heavy deads, so I ramped up slowly till I got to 177lbs, did 3 reps and then said **** it didn’t feel very good about them.

Then did some light squats followed by lunges a med ball overhead (20lbs).. decent core workout.. will do again.

Rowing.. decided to do a simple 4 x 1000m. Times were:

1. 4:24 (av 2:12)
2. 4:16 (av: 2:08)
3. 4:20 (av: 2:10)
4. 4:20 (av: 2:10)
Quite embarassing but an improvement from wednesday. I would love a sub 4min 1k in a few weeks.

Did the barbell circuit again:

10 Romanian Deadlifts
10 Bent Over Rows
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Lunges, each leg

Rest 2-3 minutes, repeat 3 times.

I used 50lbs this time for all expect the push presses which I changed to military presses and did 30lbs. I then did some lying leg curls and calves and some chin ups (getting stronger!) and then incline walked for 25 mins.

I’m thinking of doing deadlifts tomorrow and then rowing… both of which sound HORRIBLE right now because I have some painful broken blisters.

My courseload is going up starting next week so i’ll have much less free time! I’ll get up early like last summer if need be; no stopping now!!

Did a good bit of rowing today. It was pretty unstructure though which was dumb. I need to go to the gym with a plan.

The first 25 mins I did random interval ****. It was pretty spastic and had no structure whatsoever. I was really trying to learn to pace myself so I could row for longer, rather than just HARD sprints all the time. I failed though and did quite a few short sprints along with some 500-1000m ones.

I then did 4x 5mins steady state with a sprint at the end. My split was very high because I suck hard right now (around 2:23) and I was at 4500m by the end. I used to be able to do a 2:07 split for 20 mins straight

So i did around 9000m today in total. My hands and feet are torn to shreds

I took Saturday and Sunday off and had a good amount of tasty food on Sat as well as for Father’s day on Sunday. I’m back on carbs now as the bloat off them was becoming a little weird. I truly do believe I function better on semi-high carbs. Looking back at when I was by far in the best shape I was eating 300-400g carbs every day and was quite lean. My intensity was probably quite a bit higher as my conditioning has gone waaaaaaay downhill but i want to build back up.

I’m playing with the idea with trying out for either varsity or novice rowing in the fall so i’ve decided to start focusing on rowing more.

Monday, I did:

Atg back squat:

95lb x 5

105lb x 5

115lb x 5

115lb x 5

115lb x 5

CG Lat pull

90lb x 10

90lb x 10

90lb x 10

Then I rowed for a total of 20 mins (2600m) with quite a few breaks. I’m having a lot of trouble downing my intensity so I can last longer than a few mins. I have a lot of power, but very little endurance right now. I already have pretty bad blisters just from this
Today I did a barbell circuit. No rest between exercises although I had to take a few seconds a few times.
40lb barbell:

10 Romanian Deadlifts
10 Bent Over Rows
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Lunges, each leg

Rest 2-3 minutes, repeat 3 times.

This killed me. It looks a lot easier than it is.
I’m going to lay off of moost bodybulding type workouts. I might do heavy squats and deadlifts once a week or even less, and weight circuits 3x a week or less. Otherwise, I aim to row AT LEAST 3x per week if not more. Rowing is by far the most painful sport I have tried and it is so psycholgical because it requires you to really push your body way past what it’s used to, in both strength, power and endurance.

500m and 2000m tests are a good way to gauge progress and I will probably do these next week.

I ate waffles with syrup for breakfast and it made me feel nauseous and bloated as ****. Seriously felt like a sloth…i gymed 3 hrs later.

5mins walking

Deadlifts

135lbs x 5

155lbs x 5

175lbs x 5

175lbs x 5

175lbs x 5

hnnnnnnnnnnnnnngh.. i haven’t lifted that heavy since the fall lol.. felt…heavy.

dumb lying leg curls

ss/ w

dumb calf machine

20 mins inc walking.. so nauseous