Mens Sana in Corpore Sano

[Sindaena]

"A Sound Mind in a Sound Body"

In which I track my latest attempt to achieve the ever elusive "Sound Body" without sacrificing the equally elusive "Sound Mind."

I'll begin logging here bright and early (I hope) tomorrow morning. I have a standing "date" with another couple women at 6AM until time changes and we revert back to 5AM. This has upsides - motivation to get out of bed and turn up at the gym at such an awful hour - and downsides - if they cancel, I tend to not go, (and the biggy) sacrifice in type and timing of workout for group cohesiveness.

[whatevergirl]

"A Sound Mind in a Sound Body"

In which I track my latest attempt to achieve the ever elusive "Sound Body" without sacrificing the equally elusive "Sound Mind."

I'll begin logging here bright and early (I hope) tomorrow morning. I have a standing "date" with another couple women at 6AM until time changes and we revert back to 5AM. This has upsides - motivation to get out of bed and turn up at the gym at such an awful hour - and downsides - if they cancel, I tend to not go, (and the biggy) sacrifice in type and timing of workout for group cohesiveness.

Waking up early to get in some fasted cardio, has always been a challenge for me. I'm hoping it goes far better for you. Good luck here, and looking forward to seeing how you progress with your routine.

[hochspeyer]

Welcome to the journals!

[Sindaena]

So, my gym buddies texted me to cancel this morning, but I got up and hit the gym anyway. I stuck with the less than ideal cardio first because making new plans is beyond my cognitive abilities at 6 AM. Nothing exciting, and all less than impressive even if I hadn't lightened weights on account of soreness.

Walk/Run Intervals (treadmill):
0:05:00 || 3 mph warm-up
0:03:00 || 5 mph 1st Run (yes, I run slow...sue me )
0:02:00 || 3 mph
0:03:00 || 5 mph 2nd Run
0:02:00 || 3 mph
0:03:00 || 5 mph 3rd Run
0:02:00 || 3 mph
0:03:00 || 5 mph 4th Run
0:02:00 || 3 mph
0:05:00 || 3 mph Cool down
I skipped the 5th running interval I had planned this morning. My legs were still sore from Friday.

(All weights were light, even for me as I still had substantial residual soreness from Friday)
Pull-Up:
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb
5 reps || assisted || 60 lb

Dips - Chest Version:
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb

Dumbbell Shoulder Press:
(Dumbbell weights recorded as weight f each dumbbell, not combined weight.)
20 lb x 8 reps
20 lb x 8 reps
20 lb x 8 reps

Barbell Squat:
45 lb x 8 reps
65 lb x 8 reps
65 lb x 8 reps
Squat were much lighter than I did Friday (95 lbs all three sets), but my legs were still really sore from that workout.

Stiff-Legged Barbell Deadlift:
60 lb x 8 reps
60 lb x 8 reps
60 lb x 8 reps
SLDL were much lighter than Friday (85 lbs all thee sets) due to leg soreness.

Reverse Flyes:
(I do these in response to chronic upper crossed syndrome.)
40 lb x 10 reps
40 lb x 8 reps
40 lb x 8 reps

I'm shooting for consistency in a full body beginner weight routine while also working towards somewhat less pathetic running endurance. I swam competitively in high school (ore than two decades ago, sigh) but I have never run three continuous miles in my life, so that is on my list of desired accomplishments. Also, I find cardio to be excellent stress reduction. Fat loss happens in the kitchen, and I am working on that as well...but as it is only 9:30 AM here, not much to say on that subject for the day. Yesterday I did hit my calorie and macro targets.

[whatevergirl]

I’m ‘’impressed’’ that you got in the gym, regardless of your friends’ plans…in the wee hours of the morning. Well done! Your routine is not ‘unimpressive,’ you put in a lot of work this morning. I bet you feel great.

Relating to running, this link might help give you a solid program to get you to running 5k. I think what you’re doing is great, but following a program like this, can be beneficial. Just wanted to throw it out there to ya. I was injured a few years ago, and couldn’t run for over a year, and this program brought me back quicker (imho) than if I had trained myself without it. Keep up the good work!!

http://www.coolrunning.com/engine/2/2_3/181.shtml

[Sindaena]

I’m ‘’impressed’’ that you got in the gym, regardless of your friends’ plans…in the wee hours of the morning. Well done! Your routine is not ‘unimpressive,’ you put in a lot of work this morning. I bet you feel great.

Relating to running, this link might help give you a solid program to get you to running 5k. I think what you’re doing is great, but following a program like this, can be beneficial. Just wanted to throw it out there to ya. I was injured a few years ago, and couldn’t run for over a year, and this program brought me back quicker (imho) than if I had trained myself without it. Keep up the good work!!

Thanks I'll look more into C25K and consider switching over and into which week. My workout friends have cancelled on the rest of the week due to illness and needing to switch antibiotics - or at least the more reliable one has and usually the other follows. I'm thinking I'll swim tomorrow morning and give my poor legs a break, then do weights first on Wednesday and Friday since there is no one along heavily attached to cardio first. That puts runs ideally on Thursday and Saturday with the major downside needing to get up early-ish Saturday as I have a plot workshop to attend with my son starting at 10:30 and running until afternoon. And now, I am pretty sure I am babbling. I'll chalk that up to tiredness, lol.

[whatevergirl]

Thanks I'll look more into C25K and consider switching over and into which week. My workout friends have cancelled on the rest of the week due to illness and needing to switch antibiotics - or at least the more reliable one has and usually the other follows. I'm thinking I'll swim tomorrow morning and give my poor legs a break, then do weights first on Wednesday and Friday since there is no one along heavily attached to cardio first. That puts runs ideally on Thursday and Saturday with the major downside needing to get up early-ish Saturday as I have a plot workshop to attend with my son starting at 10:30 and running until afternoon. And now, I am pretty sure I am babbling. I'll chalk that up to tiredness, lol.

You're allowed to babble, it's your journal. Seriously. Good goin on dedicating yourself to this, regardless of what your workout friends decide to do. Have a great swim tomorrow, should you go with that.

[Sindaena]

I didn't sleep well last night and ended up turning my alarm off around 4AM. In penance, I took the neighbor's do out for a proper walk at lunch time instead of just out for a quick potty break. Ad, I made it to the gym after dropping all the kids off for after school activities this afternoon. My timing was pretty good, because they were taking the lanes out for aqua aerobics as I finished swimming.

In summary:
Walking:
0:45:00 || 2.5 mi
Lunchtime walk with the neighbor's dog on a local trail.

Swimming:
1:25:00 || 2500 yd
Not bad for first time lap swimming in over a decade...10 years of swim team in my youth hasn't failed me entirely: I can still throw flip turns with ease.

[Sindaena]

I made it to the gym this morning, at about 5:10 so I could get weights in before spin class at 5:45.

Pull-Up:
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb

Dips - Chest Version:
9 reps || assisted || 70 lb
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb

Barbell Squat:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Stiff-Legged Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Standing Barbell Calf Raise:
85 lb x 15 reps

Standing Dumbbell Shoulder Press:
20 lb x 8 reps
20 lb x 8 reps
10 lb x 8 reps
Felt a twinge in my shoulder at the end of the second set, so lightened up the last set.

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

Spinning:
1:00:00 || 170 bpm avg heart rate

[whatevergirl]

Nice job today!

Very cool that you’re only getting 60 lbs of assistance, in your pull ups! Woot! And a spin class after all that—really good work.

[Swann74]

A-ha! I knew you had said you were going to be starting a journal... I just needed to find it!

Ah well, late (as usual) but subbed nonetheless!

[Sindaena]

A-ha! I knew you had said you were going to be starting a journal... I just needed to find it!

Ah well, late (as usual) but subbed nonetheless!

Thanks! And only late because I forgot to tell you when I started it.

Walk/Run Intervals (treadmill):
0:05:00 || 3 mph warm-up
0:03:00 || 5 mph 1st Run
0:02:00 || 3 mph
0:03:00 || 5 mph 2nd Run
0:02:00 || 3 mph
0:03:00 || 5 mph 3rd Run
0:02:00 || 3 mph
0:03:00 || 5 mph 4th Run
0:02:00 || 3 mph
0:05:00 || 3 mph Cool down

Today is a cardio day, so I did the same run this morning as Tuesday. I'll be changing it up on Saturday because I realized this morning that I pretty much hated every second of it and that really liking having done it was not going to be enough motivation over the long run. I'll be swimming during my golden child free hours this evening (since I homeschool, I am only child free when they are all off at some sport practice) until they clear the pool for aqua aerobics. I enjoy that while I am doing it which is why I realized I need to find a new approach to running - one I don't hate the process of. I somewhat enjoy short intervals with short rests (1 minute run/30seconds walk) partly because I think the constant changes mask how much I do not get into the flow of running. Sometime in the next week I will also try going stupid slow and steady because I noticed I pace myself well in the pool, probably from long experience, and enjoy it partly because I don't have to think about it at all beyond keeping count and am not counting down til I can stop. So, perhaps running will go better if I go so slowly that I am not inspired to countdown til I can stop making endless deals with myself to keep going til the end of the interval. This running thing seems far more complicated to me than lifting! Still, it's a bucket list thing, and I will find a way to do it, just ideally not hating every second along the way.

And now my teens are complaining that I am behind in grading their math, so I should really go do that...

[Swann74]

...I'll be changing it up on Saturday because I realized this morning that I pretty much hated every second of it and that really liking having done it was not going to be enough motivation over the long run. I'll be swimming during my golden child free hours this evening (since I homeschool, I am only child free when they are all off at some sport practice) until they clear the pool for aqua aerobics. I enjoy that while I am doing it which is why I realized I need to find a new approach to running - one I don't hate the process of.

I can feel you on this one. That's the thing, some people love cardio! And that's great... for them! But for the rest of us, cardio can really kill our enthusiasm. But it sounds like you have the right idea: throw away the cookie-cutter and find the exercise you actually enjoy. For me, it was hitting the punching bag. For you it's the pool. Either way... something that doesn't absolutely revolt us! You are step up on the game by realizing this, I think.

I somewhat enjoy short intervals with short rests (1 minute run/30seconds walk) partly because I think the constant changes mask how much I do not get into the flow of running.

This may or may not interest you...
http://www.bodybuilding.com/fun/ulti...g-program.html

[Sindaena]

I can feel you on this one. That's the thing, some people love cardio! And that's great... for them! But for the rest of us, cardio can really kill our enthusiasm. But it sounds like you have the right idea: throw away the cookie-cutter and find the exercise you actually enjoy. For me, it was hitting the punching bag. For you it's the pool. Either way... something that doesn't absolutely revolt us! You are step up on the game by realizing this, I think.



This may or may not interest you...
]

Thanks! I bookmarked the link and will look into that tomorrow. Now I really really should get to bed so I can get up in the early AM.

I just popped in to update my day. I made better time getting into the pool after kid drop-offs today and swam 3000 yard in 1 hour 45 minutes. The time pressure of the aqua fitness instructor starting set-up had me picking it up a bit at the end, too. My kids have dared me to do the Ironman swim distance which is 2.4 miles. I swam 120 lengths today, 2.4 miles is 169 lengths in a 25 yd pool, which is what I swim in. I am pretty sure I can do it if I can find a long enough block of time. Three hours should be long enough, though I'd want some extra cushion in case I get really slow at the end.

[Swann74]

Good job on the cardio yesterday. I don't think I've swam 3000 yds since I got out of the Marines. Nicely done.

[Sindaena]

Is it naptime yet? I was definitely tired at the gym this morning...and also bummed since I seem to have misplaced my goggles last night. Amazon will have a new pair here for me tomorrow.

So I wet with shorter run/walk intervals this morning, starting at 1 minute run/30 seconds walk but I was definitely low energy and upped to 1 minute walk for the next 6 and wiped in a 2 minute walk before the last interval. It was, even feeling low energy, less unpleasant than longer run intervals. I think going outside, away from all those discouraging numbers and embracing the Penguin - running ridiculously slow - plus shorter intervals at a somewhat less outrageously slow pace may be the way to go if I am determined to master this running thing, which I am. I don;t know that I will go to 30/15 seconds just because I do intervals on a treadmill and changing speeds takes too long for such short intervals unless I just hop off for the 15 second rests.

Running (treadmill):
0:05:00 || 0.25 mi || 3 mph || warm up
0:22:00 || 1.5 mi || run/walk intervals
0:05:00 || 0.25 mi || 3 mph || cool down

As there was no sudden burst of energy after cardio, I kept my weights pretty much the same as Wednesday even though my legs no longer hurt. If my workout partner(s but the third is pretty irregular and unpredictable) doesn't return next week, I will reorder Mon/Fri to weights then cardio. She always takes Wednesday off, so that can stay weights then spin as long as I can manage to be at the gym at ~5AM to do it. I wasn;t going to do cardio at all this morning but I didn't want to count on getting it in tomorrow.

Pull-Up:
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb

Dips - Chest Version:
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb

Barbell Squat:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Stiff-Legged Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Seated Dumbbell Shoulder Press:
20 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

[Swann74]

I wasn;t going to do cardio at all this morning but I didn't want to count on getting it in tomorrow.

And this, not your numbers, is what makes today's cardio a "win." It's easy to do it when we want to; it takes dedication when we don't.

Pull-Up:
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb

Dips - Chest Version:
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb
8 reps || assisted || 70 lb

Barbell Squat:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Stiff-Legged Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Seated Dumbbell Shoulder Press:
20 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

Out of curiosity, where did you get your routine from? The inclusion of the Reverse Flyes for a beginning program is throwing me off... Regardless of where it is from, good job on attacking Pull-ups instead of Pulldowns. I really wish I had spent more time on the former rather than the latter when I first started lifting.

[Sindaena]

Out of curiosity, where did you get your routine from? The inclusion of the Reverse Flyes for a beginning program is throwing me off... Regardless of where it is from, good job on attacking Pull-ups instead of Pulldowns. I really wish I had spent more time on the former rather than the latter when I first started lifting.

The reverse flyes are incongruous to the rest of the workout. I do them because I strongly tend toward short tight pecs and forward rounded shoulders. It's the curse of the overly endowed female. Putting direct attention on counteracting that seems to help. Other than that, I was shooting for one compound exercise targeted at each major muscle group and picking exercises I am motivated to do where there were options. I started by reading the stickies in the training forums. Then I concluded that maintaining motivation trumps perfect routine. Anything involving

I added bench presses today instead of replacing the dips, for the extremely shallow reason that it would give a quest on fitocracy. In the future, I will do one or the other, I think, not both, however, since the routine was out of balance and I lacked time to adjust that. It was definitely harder to balance the bar than I would have expected, and I will need to master that before considering putting added weight on it. I'll be trying the Pendlay row and regular deadlifts at some point for the fitocracy quests as well. Rightly or wrongly, I am less concerned about being unbalanced in favor of back exercises, however, so will likely just give them a try some morning when I have time in addition to everything else. If I decide to work them in more regularly, I'll have to give that more thought. I am pretty attached to pull-ups if only because 2 of my kids can hop on any playground bar and knock out sets of 25 just to show off. The other two are working on it, though one is coming off broken clavicle so has to approach it more slowly and carefully. His collarbone makes strange and disturbing noises still when under too much pressure.

Wednesday morning is very time constricted because I want to get into the Spin class that starts a 5:45...45 minutes after the gym opens, so unlike to play around then. We'll see how much energy I have for it on Friday.

Ohhh,...gotta run...<insert loooong interruption taking child to ER to get finger glued together after an incident involving a knife in the dishwasher and before which I apparently did not hit submit>

This morning's workout:

Running (treadmill):
0:05:00 || warm up
0:23:30 || walk/run intervals
0:08:30 || cooldown

Pull-Up:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb

Dips - Chest Version:
8 reps || assisted || 60 lb
8 reps || assisted || 60 lb

Barbell Bench Press:
45 lb x 8 reps
45 lb x 8 reps
45 lb x 8 reps
By the third set, the empty Olympic bar was harder than I expected.

Barbell Squat:
95 lb x 8 reps
95 lb x 8 reps
95 lb x 8 reps

Stiff-Legged Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Standing Dumbbell Shoulder Press:
15 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

Hanging Leg Raise:
10 reps
10 reps

I'll likely go burn off stress in the pool this evening...and it has definitely been stressful day. It wasn't that I was terribly worried about the kid's cut, just that hanging out in the ER is not my very favorite activity. I miss our old country doctor on the east coast who fixed such things up in office.

[Swann74]

The reverse flyes are incongruous to the rest of the workout. I do them because I strongly tend toward short tight pecs and forward rounded shoulders. It's the curse of the overly endowed female.

Ummmmm....I'll have to take your word for it.

Then I concluded that maintaining motivation trumps perfect routine. Anything involving

QFT

Nice body of work taking place here today. You are really getting at it!

[Sindaena]

Tuesday is cardio and I was really glad my workout partners are back this week, because otherwise I might have turned ff the alarm and gone back to sleep. They never go on Wednesdays, but tomorrow I am motivated by spin class. This morning my head wasn't really in the game, but I stuck with plan and "ran" (wogged?) very slowly for more extended periods. I did 3 five minute intervals with one minute walk in between. I think I could have pushed longer without a break, but I was going for not hating it, so stuck with plan. In a sense, it worked; boredom kicked in rather than disparately hoping for it to be over. My legs were a little sore, but nothing terrible. I think I can find ways around boredom on the treadmill, like putting TV or movies on my iPad and bringing that or getting an FM receiver so I can actually here one of those TV's in the cardio theatre. And, of course, there is always the great outdoors. Maybe I can eventually reach that mind wandering not bored place I go when swimming back and forth across the pool for hours if I just take it slow enough. Anyway, legs a little sore but nothing to stop me; certainly equivalent arm soreness is entirely ignorable in the pool. Speaking of pool, low energy day, not sure I'll make it this afternoon...which would be tragic since it's one of my two longer blocks of opportunity to swim for the week.

Running (treadmill):
0:05:00 || Warm up
0:17:00 || Wog/walk intervals

Cycling (stationary):
0:20:00 More social activity than real work

ETA: Pool last night: 1500yds/45 minutes

[Swann74]

Good job staying at it even though you didn't enjoy it. Personally, I always prefer running outdoors to the treadmill - I can relate to the boredom concerns.

Way to stay focused!

[Swann74]

Swimming:
1:25:00 || 2500 yd
Not bad for first time lap swimming in over a decade...10 years of swim team in my youth hasn't failed me entirely: I can still throw flip turns with ease.

I remembered you posting that you had been on swim team. I don't know if you had seen or would be interested, but I found this video link interesting...
http://sports.yahoo.com/elite-athlet...n?vid=26748272

[Sindaena]

I really enjoyed that video, I'll have to give some thought to how soe of the principles there could eventually be incorporated inot my workout. For the moment, I am enjoying the pool and focusing my training attention on learning how to do this running thing. Last night I caught 3000 yards in the pool, and this morning I did weights then spin class, with a planned evening off of the pool. In theory, my husband is home early on Wednesday evenings so in addition to being midweek, it's a good time for me to put more attention on the house instead of escaping into the pool. (I say theory because he isn't here yet. )

Pull-Up:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
Probably could have used a warm up set or two with more assist since no cardio warm-up at all, and 5AM is still-dark early!

Dips - Chest Version:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb

Barbell Squat:
95 lb x 8 reps
95 lb x 8 reps
95 lb x 8 reps
I concentrated on rally getting these below parallel this morning.

Stiff-Legged Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Standing Dumbbell Shoulder Press:
15 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps
Still babying my shoulders a bit. Possibly all the time in the pool is contributing to that issue.

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

Spinning:
1:00:00
Spin class seemed surprisingly easy this morning, confirmed by my heart rate monitor. Maybe because we did so much seated work that leg fatique was limiting my cardio workout.

[Swann74]

I really enjoyed that video, I'll have to give some thought to how soe of the principles there could eventually be incorporated inot my workout. For the moment, I am enjoying the pool and focusing my training attention on learning how to do this running thing. Last night I caught 3000 yards in the pool, and this morning I did weights then spin class, with a planned evening off of the pool. In theory, my husband is home early on Wednesday evenings so in addition to being midweek, it's a good time for me to put more attention on the house instead of escaping into the pool. (I say theory because he isn't here yet. )

Pull-Up:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
Probably could have used a warm up set or two with more assist since no cardio warm-up at all, and 5AM is still-dark early!

Dips - Chest Version:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb

Barbell Squat:
95 lb x 8 reps
95 lb x 8 reps
95 lb x 8 reps
I concentrated on rally getting these below parallel this morning.

Stiff-Legged Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Standing Dumbbell Shoulder Press:
15 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps
Still babying my shoulders a bit. Possibly all the time in the pool is contributing to that issue.

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

Spinning:
1:00:00
Spin class seemed surprisingly easy this morning, confirmed by my heart rate monitor. Maybe because we did so much seated work that leg fatique was limiting my cardio workout.

Good work going on in here. The below-parallel Squats can be a pain, but they pay out in the long run; way to keep focused on that.

[Sindaena]

Thanks John.

today was a cardio day, so not very exciting until I decided to just hit the next swimming quest in fitocracy completely unprepared nutritionally.

Running (treadmill):
0:05:00 || warm up
0:15:00 || continuous slow "run"
0:18:00 || walking with incline until my workout partners finished - I should probably stop arriving 20 minutes early

Cycling (stationary):
0:20:00 || social time

And this evening:
Swimming:
2:00:00 || 4250 yd
For this I recieved the "I am Ironfish" virtual award since it is the 2.4 miles in the first leg of an Ironman. And also, the last 500 yards were utterly miserable and I felt seriously nauseous until I got home and ate something. Definitely too far to do on a caloric deficit with no preplannning. The next quest unlocked is a marine marathon (6.22 miles) and not going to happen anytime soon even if I had that kindof time available. I am rather curious as to how that is done though, definitly not as simple to feed during a swim as it is to use gels or sports drinks during a run.
p

[Sindaena]

Running (treadmill):
0:05:00 || 130 bpm
0:17:00 || 170 bpm
0:03:00 || 150 bpm

Pull-Up:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb

Dips - Chest Version:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb

Barbell Squat:
95 lb x 8 reps
95 lb x 8 reps
95 lb x 8 reps

Standing Dumbbell Shoulder Press:
15 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps

Reverse Flyes:
40 lb x 8 reps
40 lb x 8 reps
40 lb x 8 reps

I skipped my usual sldl set due to combination of fatigue and laziness to wait for equipment after being stood up by my work out partners. Of course, if I had left my home a little later, I would have seen the text cancelling. But going back to sleep wouldn't actually have made my day better. My shoulders are still bothering me since the long swim yesterday, and I am sure that that contribted to the extra fatigue this morning. Weekend is off, and no swimming tonight either. Back on Monday with (I hope) renewed energy and enthusiasm.

[Swann74]

I skipped my usual sldl set due to combination of fatigue and laziness to wait for equipment after being stood up by my work out partners. Of course, if I had left my home a little later, I would have seen the text cancelling. But going back to sleep wouldn't actually have made my day better.

This right here was great to read! No workout partners, but you still went in and hit the gym - far more diligently than I did today! Way to go! Enjoy the weekend rest and recovery.

[Sindaena]

This right here was great to read! No workout partners, but you still went in and hit the gym - far more diligently than I did today! Way to go! Enjoy the weekend rest and recovery.

This morning I was not so good. Text came in cancelling on me before I had any momentum going and I caved to returning to bed. Now that I am awake and have coffee, of course I wish I had just gone. I'll have to make it up this evening, which I hate because it is always more crowded. If I can get my act together, I might be able to make it about 4, which isn't too bad yet. Still, terrible start to the week.

[Swann74]

This morning I was not so good. Text came in cancelling on me before I had any momentum going and I caved to returning to bed. Now that I am awake and have coffee, of course I wish I had just gone. I'll have to make it up this evening, which I hate because it is always more crowded. If I can get my act together, I might be able to make it about 4, which isn't too bad yet. Still, terrible start to the week.

Look at it this way... bad start leave plenty of room for improvement. You'll go in at 4; I have confidence in ya.

[Sindaena]

Look at it this way... bad start leave plenty of room for improvement. You'll go in at 4; I have confidence in ya.

Thanks. I did make it in.

Pull-Up:
8 reps || assisted || 40 lb
8 reps || assisted || 40 lb
8 reps || assisted || 40 lb
Moving the assist down is fun, but made easier but losing weight.

Dips - Chest Version:
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb
8 reps || assisted || 50 lb

Barbell Squat:
95 lb x 8 reps
95 lb x 8 reps
95 lb x 8 reps
I think I will add a little weight to this on Wednesday.

Barbell Deadlift:
85 lb x 8 reps
85 lb x 8 reps
85 lb x 8 reps

Barbell Bench Press:
45 lb x 8 reps
45 lb x 8 reps
45 lb x 8 reps

Standing Dumbbell Shoulder Press:
15 lb x 8 reps
15 lb x 8 reps
15 lb x 8 reps

Reverse Flyes:
45 lb x 8 reps
45 lb x 8 reps
45 lb x 8 reps

Hanging Leg Raise:
10 reps
10 reps
10 reps

Running (treadmill):
0:30:00
warm up/run intervals/cool down - not my best running day, but at least it got done.