Sonti's journal

[sonti]

Thank you everyone for your condolences for my recent loss. I've been on bed rest for the past month in an attempt to get through the pregnancy but now that's it's over with, I'm heading back into the gym. The gym has always been my "medicine" for problematic times in my life and now is no different. I will be starting out light and progressing back into my heavy lifts when the time is right.

November 5, 2011 - Treadmill hike
5 minutes warmup @ 3.0 walk
20 minutes hike @ 4.0mph, maximum incline
5 minutes cooldown @ 3.0 walk

[sonti]

I will be going back to WS4SB, my original program, but today I decided to start out with a nice shoulder day. Shoulders have always been my favourite part to train. Tomorrow I go see the doctors about my options with the baby and I may be having the surgery this week so I'm not going to start the proper program until then.

Shoulders
Run @ 6.0mph just to warm up a little

Seated DB Press 3x8 @ 10's (x 5's to warm up)
Lateral Raise 3x8 @ 7.5's
Upright Rows 2x8 @ 45 (the bar)
Rear Delt Raise 3x15 @ 7.5's
Front Plate Raise 3x15 @ 10

No real structure, just getting back into the groove and doing what I love.

[Echo814]

I will be going back to WS4SB, my original program, but today I decided to start out with a nice shoulder day. Shoulders have always been my favourite part to train. Tomorrow I go see the doctors about my options with the baby and I may be having the surgery this week so I'm not going to start the proper program until then.

Shoulders
Run @ 6.0mph just to warm up a little

Seated DB Press 3x8 @ 10's (x 5's to warm up)
Lateral Raise 3x8 @ 7.5's
Upright Rows 2x8 @ 45 (the bar)
Rear Delt Raise 3x15 @ 7.5's
Front Plate Raise 3x15 @ 10

No real structure, just getting back into the groove and doing what I love.

Not 100% on what's goin on hon but I hope everything is or will be ok Glad to see you back journaling and I will you well with the surgery.

[TitsOnAStick]

Sending warm thoughts to you...not sure what happened. Xo.

[Rowyn]

Hello Sonti, nice to see you journaling! I know what you mean about the gym, it can be so cathartic. I hope your mind is at peace and things go as "well" (if there is such a thing at this time) as possible.

{{{hugs}}}

[sonti]

Hello ladies, thank you all for your comments I was pregnant (10 weeks) but the baby died on Nov 4th and had the baby last Thursday night (I started my journal in between this). So, I wasn't sure if I was having the surgery but I had the baby at home naturally.

Okay, back to working out! My therapy! I did a few workouts before this but that was just screwing around to get back into the game. Now I'm back to WS4SB.

November 13th, 2011 - Cardio
45 minutes treadmill (various high inclines at 3.0-3.5mph), quite a sweat!

November 14th, 2011 - OFF (Multiple Dr appt's, ultrasounds, blood tests etc)

November 15th, 2011 - Max Effort Lower Body
(5 min cardio before, 5 min dynamic stretching before, 10 minute stretching after)
Box Squats (work up to 3-5 reps)
bodyweight x 5
25lbs x 5
45lbs x 5
55lbs x 5
77lbs x 5 (I use kg's but convert for journal)
88lbs x 5
99lbs x 5
^Decided to cap it at that, prefer to do this with a spotter but was alone today

Weighted Lunges (3-4 sets of 8-15 reps)
3 x 8 w/ 12.5lbs DBs

Good Mornings (3-4 sets of 6-10 reps)
3 x 8 with the bar (45lbs)

Ab Circuit (my abs are shot from my previous pregnancy and working on this)
Hip thrusts 2 x 20
Weighted crunch 2 x 10 (20lbs)
Medicine ball twists 2 x 10
Bicycles 2 x 25 (each)

[norinicole]

Great to see you back at it!

[squeaks77]

Ah, I remember you, but haven't seen you around for awhile. I pretty much only frequent the journals anymore though. Sorry, for what you've recently been through. I've been doing WS4SB for about 10 weeks now, so it's cool to see someone else following it. I think this is my favorite program I've done yet.

[danibel]

Very sorry for your loss, Sonti. It sounds like such a tragic and terrifying ordeal. Keep up the good work!

[Ivey_Itch]

I'm sorry for your loss as well. My first pregnany ended in a miscarriage at 9 weeks, 5 days. I was an emotional wreck. If you need to talk, feel free to message me. Good luck with the workouts.

[sonti]

Thanks girls, I am so glad to see familiar faces and have people on my journal ! I've been around for a bit but no journal.

I don't track my food daily anymore but here's an example:

Breakfast
2 eggs, 1 tbsp ketchup, 1/2 cup steel cut oats
1 brown rice cake w/1 tbsp low fat PB
1/2 sweet potato w/Mrs Dash, protein shake
Salad (3oz roast chicken, 1 apple, 10 almonds, a dressing of olive oil/maple syrup/lemon juice)
1/2 cup brown rice with 1 cup xlean ground beef & salsa
1 cup mangos
1/4 cup cottage cheese with a bit of maple syrup
A few bites of chicken skin while roasting hubby's chicken (lol)

That's right, 8 'meals', to keep my metabolism revvvvv'd. Just kidding. I am a stay at home mom and tend to eat all day rather than sit down for a big meal

[Rowyn]

Glad to hear things went normally. Wanted to give you a heads up on loose joints with the lifting. I had a couple of months post-miscarriage in which I was just a noodle sometimes. I think its the relaxin from a natural miscarriage. Be careful.

[sonti]

Thanks Rowyn, I'll keep an eye on it and sub out the lunges if needed!!

Today's goal was to get in & out of my home gym by 7am because I don't feel like training at all later! I am amazed I actually finished considering how whining my son was by the end Usually he keeps himself occupied with a powerlifting belt but not today. Still, I finished!

November 16th, 2011 - Reps Upper Body
(5 min cardio before, 5 min dynamic stretching before, 10 minute stretching after)

Bench with empty oly bar (max in 3 sets)
16, 12, 10

Chinups (3-4 of 8-12)
Blue band assist- 12, 12, 12

Rear Delt Flyes (3-4 of 8-12)
8, 12, 10 (10lb DB's)

Shoulder Press (3-4 of 8-12)
8, 8, 6, 8 (15lb DB's)
These are my weakest point so I've thrown in some lat raises instead of DB curls as the program calls for. It's sad to think that 2 years ago, I could easily press 75lbs strict military form. Ugh.

Lat Raises
12, 12, 12 (5lb DB's - will work my way up)

Shrugs
Empty oly bar 10,10,10

[norinicole]

Nice workout! Especially since it was pre-7am! Do you eat anything before you train?

I feel you about the shoulder presses. You're at a different spot now though - the good news is that your body will remember and your lifts will go up quite quickly

[sonti]

Thanks NoriNicole, I think a pre-7am workout on nothing but black coffee went well for me today, but I usually do my lifting at 11am (right after my boy goes down for his nap). I inhaled a plate of eggs & oats after tho! I miss the gym daycare We moved and now I have the best home gym money can buy but it's so hard to get in a proper mindset with a whining toddler LOL! I'm sure you understand

Today's nutrition so far... just a sampler of a typical day.

3 eggs, 1/2 cup egg whites, 1/2 cup steel cut oats w/stevie & pumpkin spice (immediately post-workout)

1 cup greek yogurt

1/4 kg of xlean ground beef, 1/2 sweet potato, 1.5 cups steamed broccoli (mmm beef)

Snack later-?? Dinner-?? Not sure. Probably fish.

[sonti]

Oh geez, almost forgot the most important part of my meal plan.

SUPPLEMENTS!!
- fish oil
- multivitamin/prenatal
- crippling amounts of black coffee

and this sonofabiatch!!

[norinicole]

Thanks NoriNicole, I think a pre-7am workout on nothing but black coffee went well for me today, but I usually do my lifting at 11am (right after my boy goes down for his nap). I inhaled a plate of eggs & oats after tho! I miss the gym daycare We moved and now I have the best home gym money can buy but it's so hard to get in a proper mindset with a whining toddler LOL! I'm sure you understand

Today's nutrition so far... just a sampler of a typical day.

3 eggs, 1/2 cup egg whites, 1/2 cup steel cut oats w/stevie & pumpkin spice (immediately post-workout)

1 cup greek yogurt

1/4 kg of xlean ground beef, 1/2 sweet potato, 1.5 cups steamed broccoli (mmm beef)

Snack later-?? Dinner-?? Not sure. Probably fish.

How old is your son? The gym daycare SAVED me after my son was born. Half the time I'd go to the gym just so that I could have a 30 minute shower. Is training after he goes to bed a possibility? As much as training at 9pm sucks, lol.

Your diet looks awesome. By the way, if you like greek yogurt, try the following:

1-2 cups greek yogurt (depending on how hungry you are)
1 scoop chocolate protein powder
1 TBSP cocoa
Sweetener to taste (usually 1 package of splenda)

Mix the protein and greek yogurt first, then add the cocoa and sweetener. Once it's all blended together, put it in the freezer for about 5-10 minutes. ZOMG, one of the best treats ever.

[sonti]

Thanks! He is 17 months, and yes, I used the gym daycare for my own sanity LOL!! I can certainly train after he goes to bed, right now I am lucky he naps 11am-1 or 2pm each day so I take advantage of that. When I have a 2nd, a late night workout will be my only hope Luckily he goes to bed at 7pm sharp (5am wakeups yay) so I can get in a late night too.

Thanks, I will give that a try tomorrow, I have all those ingredients and it looks delicious!!!!!!!!!!!

[norinicole]

Thanks! He is 17 months, and yes, I used the gym daycare for my own sanity LOL!! I can certainly train after he goes to bed, right now I am lucky he naps 11am-1 or 2pm each day so I take advantage of that. When I have a 2nd, a late night workout will be my only hope Luckily he goes to bed at 7pm sharp (5am wakeups yay) so I can get in a late night too.

Thanks, I will give that a try tomorrow, I have all those ingredients and it looks delicious!!!!!!!!!!!

I'm lucky too in that my son has a very regular sleep schedule, and has been like that since he's been about a year old. Is the father around? Does his schedule make it possible for you to go out after dinner?

Sorry for all of the questions, I'm sure you're fitting in your workouts whenever you can.

I don't know if I'd be able to workout if my son still napped...I would be napping too!

[sonti]

I'm lucky too in that my son has a very regular sleep schedule, and has been like that since he's been about a year old. Is the father around? Does his schedule make it possible for you to go out after dinner?

Sorry for all of the questions, I'm sure you're fitting in your workouts whenever you can.

I don't know if I'd be able to workout if my son still napped...I would be napping too!

My husband is a powerlifter and is training for competitions so sadly I always defer to his training for the moment. I'm trying to persuade grandpa to move in (he only lives a few streets away) to get a built-in nanny, LOL. I might have to resort to a gym membership again with kiddo #2 (if & when they arrive) until they are old enough to hang out in my home gym (which is the size of a regular gym lol. Small house, big gym, that's how we roll in this family...)

[cynthia_waz]

i am very lucky with my job, in that 3x a week, i get to leave an hour early for the gym. BUT, if i fail a fitness test, that priviliedge of leaving early gets taken away. but sometimes life happens, and i use that hour to grocery shop or take the baby to doctor appointments. when that's the case, i usually end up working out at home after she goes to sleep. its not always fun working out at night, but it gets the job done...

[sonti]

November 17, 2011 - OFF

November 18, 2011 - Dynamic Lower

Shorter workout today... son being whiny again. Hard to concentrate! He's at a fussy stage right now (17 months) where he wants to do everything but can't understand it.

5 minute cardio walk (4.0mph)
10 minute lower dynamic stretch

A. Box Jumps (21.5") 5-8 sets of 1-3 jumps
3, 3, 3, 3, 3

B. Step Ups onto box (above knee -> around 21.5")
8 x 45lb bar <- wrong height, too low
12 x no weight at correct height
8 x 15lb DB's
(Messing around with this to get the height/weights)
^These are freakin' hard when the box is above your knee!

C. Romanian Deadlifts, 3 sets of 8-12
8, 8, 8 (45kg/99lbs)

D. Abs
25 ins & outs
25 bicycles
(The program calls for weighted low reps but I have diastasis recti after my baby and need to be careful with this)

Might do some conditioning this afternoon... I'll see how I feel. I always make sure to do my lifting first so if I don't feel like working out after, it isn't a big deal.

SNOW! This is freaky for me, I'm originally from the west coast (moved here 6 months ago) and I have never seen snow in November before (hell, I've only seen snow a few winters in my life) living on the ocean in British Columbia. I am ****ting bricks for the freezing weather. Off for a nice walk with my boys (boy and dog)

[sonti]

i am very lucky with my job, in that 3x a week, i get to leave an hour early for the gym. BUT, if i fail a fitness test, that priviliedge of leaving early gets taken away. but sometimes life happens, and i use that hour to grocery shop or take the baby to doctor appointments. when that's the case, i usually end up working out at home after she goes to sleep. its not always fun working out at night, but it gets the job done...

I hear you... I just miss being able to sit on a couch and say "I'm bored", lol

[Echo814]

I love that Thai sauce!!! I agree step ups on an object higher than knee=hard as fark.

[norinicole]

November 17, 2011 - OFF

November 18, 2011 - Dynamic Lower

Shorter workout today... son being whiny again. Hard to concentrate! He's at a fussy stage right now (17 months) where he wants to do everything but can't understand it.

5 minute cardio walk (4.0mph)
10 minute lower dynamic stretch

A. Box Jumps (21.5") 5-8 sets of 1-3 jumps
3, 3, 3, 3, 3

B. Step Ups onto box (above knee -> around 21.5")
8 x 45lb bar <- wrong height, too low
12 x no weight at correct height
8 x 15lb DB's
(Messing around with this to get the height/weights)
^These are freakin' hard when the box is above your knee!

C. Romanian Deadlifts, 3 sets of 8-12
8, 8, 8 (45kg/99lbs)

D. Abs
25 ins & outs
25 bicycles
(The program calls for weighted low reps but I have diastasis recti after my baby and need to be careful with this)

Might do some conditioning this afternoon... I'll see how I feel. I always make sure to do my lifting first so if I don't feel like working out after, it isn't a big deal.

SNOW! This is freaky for me, I'm originally from the west coast (moved here 6 months ago) and I have never seen snow in November before (hell, I've only seen snow a few winters in my life) living on the ocean in British Columbia. I am ****ting bricks for the freezing weather. Off for a nice walk with my boys (boy and dog)

Nice workout!! Step ups are killer with a higher box. Although that also means it targets your glutes more too

I see that you're in Quebec now...dude, you are in for so much snow!!! HAHAHAHA!! My brother lived in Quebec for a few years, and the pictures of the amount of snow was ridiculous. I'm not sure what city you're in, but I do know that Quebec city has an amazing system to remove snow from the streets. Where I live, not so much

At least you're not cold yet! We're expected to get a -34C windchill tomorrow. Yay.

[sonti]

I love that Thai sauce!!! I agree step ups on an object higher than knee=hard as fark.

They look so easy on paper, don't they??? Eek! That's what I get for a cocky attitude.

Nice workout!! Step ups are killer with a higher box. Although that also means it targets your glutes more too

I see that you're in Quebec now...dude, you are in for so much snow!!! HAHAHAHA!! My brother lived in Quebec for a few years, and the pictures of the amount of snow was ridiculous. I'm not sure what city you're in, but I do know that Quebec city has an amazing system to remove snow from the streets. Where I live, not so much

At least you're not cold yet! We're expected to get a -34C windchill tomorrow. Yay.

The snow scares the crap out of me. At least I'm not in the prairies, LOL! I'm outside Montreal. Would have loved QC but too $. I'm surprised you guys don't have a better system, you'd think they'd figure that out by now?

[sonti]

November 19, 2011- Mixed Cardio & Stretch/Foam

My programming is off. Today was supposed to be true HIIT but after about 5 minutes I realized there was no way I could do a full HIIT session (yesterday was lower body day) so I changed it to mixed cardio with some much needed TLC.

Cardio session (Treadmill)
5 minute walk, 3.0mph
5 minute intervals (30 sec on, 30 sec off), 9.0mph @ 8.0 incline <- suicide
5 minute walk, 3.5mph @ 5.0 incline
10 minute walk, 3.9mph @ 9.0 incline
5 minute walk, 3.9mph @ 14.0 incline
5 minute walk, 3.0mph
Total: 35 minutes

Stretching 10 minutes
(Various stretches focusing on hamstrings which are killing from yesterday's RDL's)

Foam rolling 5 minutes

........ done!

[sonti]

November 20, 2011- Repitition Upper Body

Warmup: 5 minutes cardio (light run), 10 minutes dynamic stretching

Bench Press (55% of 1RM for 4 sets of 12-15)
15, 15, 15, 15 (45lbs)
^Ready to increase weight next workout

SS:
Chinups (assisted with blue band), 3-4 sets of 8-12
12, 12, 12, 12
^Ready to increase to black band

with
Rear Delt Flyes, 3-4 sets of 8-12
7.5's x 12 (too easy), 10's @ 8, 8, 12 (?)

SS:
Shrugs, 3 sets of 8-10
25lb DB's x 10 (too easy), 30lb DB's x 10, 10 (60lb total good weight)

with
DB Curls, 3 sets of 8-10
15lb DB's x 10 (too easy), 17.5lb DB's x 8, 8 (good weight)

Stretch

Nutrition: Lazy. Need to do grocery shopping when my boy wakes from his nap. Breakfast consisted of leftover pizza from last night (my own homemade with handmade dough, my own roasted red pepper, my own carmelized onions, yum, I'm super proud!), protein shake, and then lunch was 1 cup cottage cheese with 2 cups of shredded beats/evoo/s&p. LOL. Yep, I didn't even have a can of tuna left.

Still, I would take that over boiled broccoli anyday

[norinicole]

The snow scares the crap out of me. At least I'm not in the prairies, LOL! I'm outside Montreal. Would have loved QC but too $. I'm surprised you guys don't have a better system, you'd think they'd figure that out by now?

I know!! It's ridiculous. Funny too since everyone freaks out the first snowfall. Um...hello, this happens every year!

November 20, 2011- Repitition Upper Body

Warmup: 5 minutes cardio (light run), 10 minutes dynamic stretching

Bench Press (55% of 1RM for 4 sets of 12-15)
15, 15, 15, 15 (45lbs)
^Ready to increase weight next workout

SS:
Chinups (assisted with blue band), 3-4 sets of 8-12
12, 12, 12, 12
^Ready to increase to black band

with
Rear Delt Flyes, 3-4 sets of 8-12
7.5's x 12 (too easy), 10's @ 8, 8, 12 (?)

SS:
Shrugs, 3 sets of 8-10
25lb DB's x 10 (too easy), 30lb DB's x 10, 10 (60lb total good weight)

with
DB Curls, 3 sets of 8-10
15lb DB's x 10 (too easy), 17.5lb DB's x 8, 8 (good weight)

Stretch

Nutrition: Lazy. Need to do grocery shopping when my boy wakes from his nap. Breakfast consisted of leftover pizza from last night (my own homemade with handmade dough, my own roasted red pepper, my own carmelized onions, yum, I'm super proud!), protein shake, and then lunch was 1 cup cottage cheese with 2 cups of shredded beats/evoo/s&p. LOL. Yep, I didn't even have a can of tuna left.

Still, I would take that over boiled broccoli anyday

Great workout! And good job listening to your body and foregoing the HIIT.

Boiled broccoli...yuck. I hate broccoli. I hate even more that it's so good for you and helpful with weightloss, lol.

[sonti]

Today I really had to yell at myself to get off the couch and into the gym. I just wasn't feeling it at all, wanting to lay down and just eat a grilled cheese watching trash. So, I ate the grilled cheese, watched 20 minutes of trash, and still got my ass in the gym Some of today's tunes - Britney Spears till the world ends, Katy Perry, Adele.


Heavy Lower Body

Cardio- 5 minute run
Dynamic warmup- Variety of kicks, swings, stretches

A. Max Effort Lift (work up to 3-5 reps)

Squat
10lb DB's x 5
17.5lb DB's x 5
45lbs x 5
66lbs x 5
88lbs x 5
110lbs x 5
114.4lbs x 3 (max)

B. Unilateral Movement (3 sets of 6-12)

Heavy Lower

Cardio- 5 minute run
Dynamic warmup- Variety of kicks, swings, stretches

A. Max Effort Lift (work up to 3-5 reps)

Squat
10lb DB's x 5
17.5lb DB's x 5
45lbs x 5
66lbs x 5
88lbs x 5
110lbs x 5
114.4lbs x 3 (max)

B. Unilateral Movement (3 sets of 6-12)

Walking Lunges
20lb DB's, 6, 6, 6

C. Hamstring/Posterior Chain (3 sets of 8-12)

Romanian Deadlifts
66lbs x 12 (too light)
101,2lbs x 8, 8 (good)

D. Ground Ab Circuit, 10-20 each x 2

V-Ups x 20
Ins & Outs x 20
Hip Thrusts x 20
Medicine Ball Twists x 20
(1 set only)

Stretch
20lb DB's, 6, 6, 6

C. Hamstring/Posterior Chain (3 sets of 8-12)

Romanian Deadlifts
66lbs x 12 (too light)
101,2lbs x 8, 8 (good)

D. Ground Ab Circuit, 10-20 each x 2

V-Ups x 20
Ins & Outs x 20
Hip Thrusts x 20
Medicine Ball Twists x 20
(1 set only - interrupted by phone call)

Stretch