Get Out Of My Rack!

Wow, it's been a LONG time since I've posted. Not gonna start with a bunch of nonsense about myself. Just a few quick facts about me and the life I live now, which has changed by leaps and bounds in the last 4 years.

I am one month shy of turning 43.

I am a mother of 4 teenagers, ranging in age from 14 to 19.

Graduated nursing school at the ripe ol' age of 42 *lol*.

Took a Motorcycle Safety Course first week of December 2013.

Met an awesome guy and married him second week of December 2013.

Went on a 2.5 week motorcycle honeymoon down the coast of Mexico.

I am currently teaching both of my teenage daughters how to drive :o

And...I've decided it's time to get back to the gym, full-time! Starting a journal because I like having this for myself, to track my progress, and for constructive feedback/advice. I've tried paper journals, not my thing for the most part, but whatev.


Lifting History:

Started lifting almost 6 years ago. (Never accomplished too much since I didn't really push myself, but I started a foundation of sorts)

Started powerlifting in October 2012 and LOVED it!

Between school, sometimes 2 jobs, 4 kids and a herniated L4, L5...I got a little lost, and then fell off the map entirely where training and nutrition were concerned.

So, now...here I am, again. :D

Schedule is always full, sometimes ridiculously so, but it is what it is and I'll make it work.

GYM PLAN:

Monday--Chest/Tri's/HIIT
Tuesday--LISS/Yoga
Wednesday--Back/Bi's/HIIT
Thursday--Shoulders/HIIT
Friday--Legs/HIIT
Saturday--LISS/Yoga
Sunday--LISS/Yoga

Cardio sucks :p and my strength has taken a nosedive in the last 2 years, but I'm back to get my groove on and make it happen. Feels very humbling, however, it's temporary ;)

Macros are outlined in FitDay and meal prep is done.

Here we go!

So much for my big start on keeping with the journal last month. :o

Yesterday was LISS 30 minutes and a bit of yoga stretching last night.

Have had some rearranging of work hours and other appointments being moved around. Am working as much OT as I can get since my girls and I are moving out of our apartment this summer (yes, right in the middle of summer in Phoenix) and into a house, but will still be in the gym each day and posting my humble start back in the gym.

Monday: Chest/Tri's/HIIT
Tuesday: Back/Bi's/HIIT
Wednesday: Shoulders/Abs/HIIT
Thursday: LISS 45 min/Yoga
Friday: Quads/Glutes/Calves/HIIT
Saturday: LISS 45 min/Yoga
Sunday: LISS 45 min/Yoga

Saturday and Sunday will be more about recharging and I purposely put LISS before and after Leg day so I won't be too exhausted to give leg day my all. It is my favorite big lift day.

I will continue with HIIT for some time as I have a considerable amount of bodyfat to drop unfortunately.

Yoga stretching every night before bed because I am noticing my joints don't forgive me so easily anymore as I get older. Will be back this evening to post today's training session. :)

[b]Back/Bi's/HIIT[/b]

Still getting my feel for where to start so I started light and worked my way up.

Wide Grip Lat Pulldowns
6 sets reps ranging from 15 down to 7 on last set
weight range from 40 up to 90

2 Hand Cable Curls
3 sets of 12, 10, 10
20 lbs (pffft)

Barbell Rows
5 sets rep ranges from 15 to 8
weight range starting 50 and ending with 70

Concentration Curls
3 sets of 12, 10, 8
weight 10, 10, 15

Seated Cable Rows
15@50
15@60
12@70
10@80
9@90

so freakin' hard to see how far back I've gone, but I know it's temporary

HIIT sucked but I did push a little farther than I thought I'd be able to. Only good word I have to say about HIIT is that it is short!

Dinner, shower and bed in that order :)

No car at the moment (broke down last week) so walking to and from the gym = extra cardio ;)

[b][i]Chest/Tri's/HIIT[/i][/b]

[b]DB Hammer Grip Flat Bench[/b] (such a sissy )
15@10's
12@15's
12@20's
10@20's
9@20's

[b]Cable Triceps Pushdowns[/b]
15@10
12@10
10@20
10@20
8@30

[b]DB Incline Bench[/b] (my incline bench has always sucked, just being honest)
12@10's
10@15's
10@15's
8@15's
7@45 (Oly bar)

[b]Overhead DB Triceps Extension[/b]
15@15
12@15
12@15
10@15

[b]Barbell Flat Bench[/b] (Oly bar only, just for sh*ts and giggles)
15 reps
10 reps
9 reps
(wide grip on all 3 sets, fast pump and almost couldn't rack the bar on the last set *lol*)

[b]One Arm Triceps Extension[/b] (Cable...each set done on each side)
15@15
12@15
11@15
10@15

feeling fatigued so called it done and went upstairs for HIIT. 20 minutes on the treadmill. Made a protein shake with water, filled my water bottle and started walking home. When I got here, I stood at the bottom of the staircase debating how long I could sit there without looking like a creeper and having someone report me, decided I better just go up both flights and in to lay on my own sofa and cool down.

Upping my iron intake as I have iron deficiency anemia and feel the fatigue kicking my butt lately, and my water since temps jump to 120-125 mid-summer here and it's easy to become dehydrated.

Showertime for this sweaty gal...and I need food!

[b][i]Back/Bi's/HIIT[/i][/b]

[b]Wide Grip Lat Pulldowns[/b] (too f*cking short to reach the bar without getting a boost and look like a total derp getting set up for each set, had 2 different guys ask if I need help *facepalm*)
15@50
12@60
10@70
10@70
8@70

[b]DB Hammer Curls[/b] (each side)
15@10s
12@10s
10@10s

[b]Seated Rows[/b] (Close Grip)
15@50
12@60
12@70
10@70
8@80

[b]One Arm Cable Curls[/b]
12@15
10@15
10@15

[b]One Arm Bent Over DB Rows[/b]
15@15
12@20
10@20

Upstairs for [b]HIIT[/b], 20 minutes, then 10 minutes to stretch and move beyond the nausea *lol*

Walked to and from, gonna google the distance since I'm curious.

Need a lot of stretching today, maybe some good ol' yoga before bed tonight :)

Do you have a plan for hitting the powerlifting?

How are you going to try to learn the Oly lifts?

Subbed!

[QUOTE=Marius_Ursus;1244685993]Do you have a plan for hitting the powerlifting?

How are you going to try to learn the Oly lifts?[/QUOTE]
My plan at the moment is a couple of weeks back at the gym focused on a split plan and keep my nutrition in check. I have seen a couple of people there that powerlift and we have some great equipment. I know a fantastic group of powerlifters here in my area that have asked me to return to training with them. Some serious guys/gals that have taught me a lot in the last few years.

As for the Oly lifting, that will be brand new for me but came highly recommended by someone close to me that knows me well enough to know what I like and what works for me. It will all be research at this point and a [b]lot[/b] of reading. Any serious suggestions or constructive advice from people on here will be given serious consideration. :)

[QUOTE=OutdoorsinCO;1244692823]Subbed![/QUOTE]

Hey, thanks for the follow :D

Today was shorter (still debating adding hams on shoulder day like I have in the past), then keeping leg day for quads/glutes/calves/HIIT...but for today I did just [b]shoulders[/b]:

[b]Arnold Press[/b]
15@12.5's (10's too light, 15's fatigued way too quickly, next week will likely be 15's since shoulder strength comes back quickly for me, and then up from there)
12@12.5's
12@12.5's
10@12.5's

[b]Rear Delt Raise[/b] ([i]One Arm Alternating[/i])
12@10
10@12.5
10@12.5
8@15

[b]Lateral Delt Raise[/b] (have elbow tendinitis and rotator cuff issues that dictate what will work and what won't, used a precor machine and didn't love it so I'll change it up next week for something else)
10@20
10@30
9@30

Upstairs for [b]HIIT[/b]: (incline 3.0 throughout until cool-down, then leveled out to zero)
2 minute W/U speed 3.3
30 seconds @ 5.2
2 minutes @ 3.3
30 seconds @ 5.4
2 minutes @ 3.3
30 seconds @ 5.6
2 minutes @ 3.3
30 seconds @ 5.8
2 minutes @ 3.3
30 seconds @ 6.0
2 minutes @ 3.3
30 seconds @ 6.2
2 minutes @ 3.3
30 seconds @ 6.4
2 minutes @ 3.3
30 seconds @ 6.6
3 minute cool-down working down in pace from 3.3 to 2.5

Started my intervals at 5.2 because my shins are hurting today. After lots of stretching will start next session at 5.6 or so, will work up from there.

then stretch and out the door to walk home

I'm doing the HIIT as well.

1mins HIGH incline
2mins low

Been going anywhere from 12 to 14 on the incline at speed 3.

[QUOTE=OutdoorsinCO;1245078603]I'm doing the HIIT as well.

1mins HIGH incline
2mins low

Been going anywhere from 12 to 14 on the incline at speed 3.[/QUOTE]

Good on you *thumbs up*

I just started it recently and have never given it a full go. Same with my nutrition, never been 100%.

Have new plans this time around. Plan to look amazing before my next bday! ;)

[QUOTE=cmbg;1245098873]Good on you *thumbs up*

I just started it recently and have never given it a full go. Same with my nutrition, never been 100%.

Have new plans this time around. Plan to look amazing before my next bday! ;)[/QUOTE]

Well you look great already, but when is your birthday?

[QUOTE=OutdoorsinCO;1245100943]Well you look great already, but when is your birthday?[/QUOTE]

it's not for another freakin' year *lol* have bodyfat to drop and want to get my lifts back up :)

[QUOTE=cmbg;1245103033]it's not for another freakin' year *lol* have bodyfat to drop and want to get my lifts back up :)[/QUOTE]

You got this...not even an issue!

[QUOTE=OutdoorsinCO;1245107853]You got this...not even an issue![/QUOTE]

Thanks for the vote of confidence...and to be honest it's more about seeing what I am capable of, what my body can really do, than about aesthetics, that will just be a bonus :)

Today was [b]LISS[/b] and [b]yoga[/b] tonight.

Have some serious DOMs from this week already, tomorrow is Leg Day to round out the week.

2 minute W/U on incline 3, speed 3
56 minutes at speed of 3.3 and incline of 5
2 minute cool down no incline and speed of 3

:)

[b]Leg Day[/b]

Walked to the gym knowing it was supposed to get to 108 today for the high. *pffft*

Been a long-ass time since I've done a leg workout and the DOMs I feel from other work this week had me not push too hard today. Want to be able to go back to the gym tomorrow :p

Took it easy and slow to work back in...next week will be a bit stronger, but today I felt like a pansy and I am not a fan.

[b]Smith Machine Wide Stance [i]Deep[/i] Squats[/b]
3 sets of 10 with the bar, nice and slow down and back up, squeezing the glutes from the bottom and holding core tight

[b]Leg Press[/b] (know some do, but I did not count sled weight)
15@90
12@130
10@160
10@180
9@200

[b]Lying Leg Curls[/b] (all sets done on slow count up and a hold midway down, then slow lower to bottom)
12@40
10@40
12@35

[b]Leg Extension[/b] (feel like a sissy, but on the plus side, I did a hold at the top on each rep of last set)
12@50
10@55
10@60
8@65

[b]Glute Bridges[/b] (added these and have never done them before, just Oly bar for all sets)
3 sets of 10 nice and slow

Shaky-legged my way upstairs to start [b]HIIT[/b]...then nearly bit the dust on the first run interval :o Holy Moly!

20 minutes later and I was sitting catching my breath, making a shake (i.e. working up the courage to try and walk down 30 stairs :p)

Then walked the 30 minutes home in the heat, sweating just as much doing that as I did doing my HIIT.

Glad that is done. :)

108? where are you Arizona?

[QUOTE=OutdoorsinCO;1245975583]108? where are you Arizona?[/QUOTE]

indeed, I am...and 108 isn't unusual but walking in it is no fun

although I went all summer last year with no A/C in my car and it gets up to 120 to 125 hottest part of summer for a couple of weeks straight

when it's that hot, a couple of weeks feels like forever :p

Great workout... 108...that is hot! At least for me, haha ;)

Good idea to take it a bit easy on the leg workout if you haven't done one for a while. I always make that mistake and always seriously regret it a day or two after!!

[QUOTE=vanillabn;1246052253]Great workout... 108...that is hot! At least for me, haha ;)

Good idea to take it a bit easy on the leg workout if you haven't done one for a while. I always make that mistake and always seriously regret it a day or two after!![/QUOTE]

Which is exactly what I did last time and couldn't move for a couple of days without tears leaking out of my eyes *lol* Was at least a week before I felt normal, but while I was there I kept thinking "I can add a little more weight" and what I added I could push...just turned out it really shocked my system and kicked my a** overall.

I do have DOMs today but not so bad that I can't do my LISS later. That's what I was aiming for. So I will suck it up and work my way back up to where I was before, but doing it the *smart* way is key. Gotta throw the ego to the curb in favor of form and balance.

:)

[b][i]Simple Saturday[/i][/b]

[b]LISS cardio[/b]

2 minute W/U incline 3 speed 3
56 minutes incline varying between 4 and 5, speed 3.5
2 minute cool down no incline speed 2.8

Yesterday was a day [b]off[/b].

Chilled with the family, went to a bbq at a friend's house and we all (12 of us) went and took up nearly an entire row at the theater to watch Godzilla.

Home and in bed before 10.

Still have [b]DOMs[/b] today in the quads.

Hitting the gym in a bit for [b]Chest/Tri's/HIIT[/b]

Sounds like an awesome day! :D

Have a good workout!

[QUOTE=vanillabn;1246898873]Sounds like an awesome day! :D

Have a good workout![/QUOTE]

Thanks :) It was a lot of fun, lots of laughs and good food.

Back to work today:

[b]Chest/Tri's/HIIT[/b]

[b]BB Flat Bench[/b]
all sets with just the Oly bar as I know it will do a doozy on my shoulders the first week or two 'til I get a little stronger
Set reps were: 15, 12, 10, 18

[b]Cable Triceps Pushdown w/ Rope[/b]
15@30
12@30
10@30
8@40

[b]DB Hammer Grip Bench[/b]
12@15's
12@15's
10@15's
10@20's

[b]DB Seated Overhead Triceps Extension[/b]
12@15
12@15
10@17.5
6@20

[b]Incline Bench[/b]
12@15's
10@17.5's
5@20's
6@Oly bar (feeling very fatigued, but didn't get all macros in yesterday and didn't sleep much last night)

[b]One Arm Cable Triceps Extension[/b]
12@15
10@15
10@15
8@15

Upstairs to do [b]HIIT[/b]
W/U 2 minutes on Speed 3 Incline 3
Incline stayed at 3 throughout
Run intervals were 30 seconds each: 5.6, 5.8, 5.8, 5.8, 5.8, 6.0, 6.0, 6.0
Followed by 3 minute cool down and stretching.

Walk home to shower and get on with the rest of my day. Today is meal prep for the week as well.

Yoga stretches tonight, movies on the sofa with my girlies, and early to bed. *sighs* Sounds lovely. :D

[QUOTE=cmbg;1246928243]Thanks :) It was a lot of fun, lots of laughs and good food.

Back to work today:

[b]Chest/Tri's/HIIT[/b]

[b]BB Flat Bench[/b]
all sets with just the Oly bar as I know it will do a doozy on my shoulders the first week or two 'til I get a little stronger
Set reps were: 15, 12, 10, 18

[b]Cable Triceps Pushdown w/ Rope[/b]
15@30
12@30
10@30
8@40

[b]DB Hammer Grip Bench[/b]
12@15's
12@15's
10@15's
10@20's

[b]DB Seated Overhead Triceps Extension[/b]
12@15
12@15
10@17.5
6@20

[b]Incline Bench[/b]
12@15's
10@17.5's
5@20's
6@Oly bar (feeling very fatigued, but didn't get all macros in yesterday and didn't sleep much last night)

[b]One Arm Cable Triceps Extension[/b]
12@15
10@15
10@15
8@15

Upstairs to do [b]HIIT[/b]
W/U 2 minutes on Speed 3 Incline 3
Incline stayed at 3 throughout
Run intervals were 30 seconds each: 5.6, 5.8, 5.8, 5.8, 5.8, 6.0, 6.0, 6.0
Followed by 3 minute cool down and stretching.

Walk home to shower and get on with the rest of my day. Today is meal prep for the week as well.

Yoga stretches tonight, movies on the sofa with my girlies, and early to bed. *sighs* Sounds lovely. :D[/QUOTE]
nice keep going :)

[QUOTE=aesthetics4444;1246938513]nice keep going :)[/QUOTE]

Hey, thanks :)

Hit all days last week in the gym but followed pretty much identical to the first week getting myself back to everything. Weights didn't really move up, reps were nearly identical, but HIIT is getting a little smoother.

Not easier ;) just smoother. I don't look quite so sloppy at it...at least in my mind I don't but we all know how that works :p

Anyway, took today as rest day from weights. Got some LISS in and will do some restorative yoga before bed tonight. I have cleared a bit of space in my bedroom to allow for a peaceful area just for yoga.

Back to a long work week starting tomorrow morning, 7 shifts in the next 6 days, but will hit all 4 HIIT, 2 more LISS and all weights this week, along with (hopefully) a couple of yoga classes at the gym instead of just at home. Still without a car and it's getting hotter to walk anywhere by the time I get off work so it will be something I figure out as I go, planning a couple of days at a time. Should have my car back in less than 3 weeks, long story, and will be moving house right after along with working whatever OT I can pick up at work.

For now, I am saying goodnight. Gonna watch an episode of Game of Thrones and then hit the yoga mat.

'nite all :)

First day back after my back being out...again...moving, and changing jobs. Back is still giving me fits, so I will have to choose carefully what I'm doing each day and go accordingly. Not getting any younger and I don't heal quite as quickly as I used to. Can't chance doing more damage, since a nurse with a bad back can quickly become an unemployed nurse ;)

Feeling good about getting back to it. Bought my food yesterday, and since I am off work today I will cook and portion out to have ready for the week. Trying to figure out how to get my meals in on 12 hr shifts that are sometimes so busy I barely have time to pee :p but it'll come, just may be trial and error for a few days. Any advice on that matter from anyone who is in a similar situation would be greatly appreciated.

Taking new before photos today *blech*. I know some people aren't fans of before photos in the whole process, but I want to be completely honest with myself and know that if I don't have the evidence of how much slacking I have done, it will be entirely too easy to convince myself that it isn't "that bad". My weight is higher now than it has been in several years, as is my bodyfat.

Have a beautiful day everyone :D

Back again (no pun intended :p) after more issues with my back. If I can get it to stay healthy long enough to start strengthening my core, perhaps the issues will cease, or at least lessen. Back has been out 3 times now since March of this year...and it's getting a bit tiring.

Anyway, new job and new schedule. My schedule works 2 weeks at a time. First week, I work five 12/hr shifts, second week I work two, although I tend to pick up OT during that second week if it's available so it can vary some. I have a preliminary plan for the gym and will see what the next 2 weeks bring, adjusting accordingly.

New plan is LISS on work days, straight to the gym after work. Going to leave me exhausted, but hey, it isn't gonna happen for me otherwise. I'm up at 4:10 on work days, and clock in at 6:00, then leave between 6:30 and 7:00. Gym is only 5 minutes from work, and literally on the way to my house, which is convenient.

Days off from work will be weights and HIIT.

This past week, I hit the treadmill for LISS 4 days and did some restorative/gentle yoga for my back. It's feeling pretty good considering I am on my feet most of the day every day.

Off this weekend, plan is gym, grocery store, cook, portion out food, etc.

Be back later, hope all is well for everyone! Cheers!

~C

[b]Only realized after I posted this that the entry above it was from my back having been out then as well :o, sheesh! Looking forward to strengthening it and having all posts about my back be good ones! :D[/b]