My Baby Got Back Experience(s)

[Snarkoleptic]

Deadlift: 160x5, 175x5x3 I still have the mental block on these, but am gaining confidence

squat: 160x5x2, 170x5, 170x4 Wiped out by doing DLs first. Necessary recovery time is increasing. Drop to three sets of each next time.

leg press: 200x15x3

seated hamstring curl: 50x10, 60x8x2

standing calves: 6settingx8x3

hanging leg raises: 20, 16x2 I'm getting used to the new setup.

jump rope intervals: 40 rotationsx19 + 100

I am completely spent.

[Snarkoleptic]

I'm on my second week back to my cut and back to pre-Christmas weight. It looks like I can cut without (much misery) at 1525 with 120-130g protein, 130-170g carbs, and 55-75g fat.

I noted that I felt wiped out on Sunday which I attributed to my lower-body strength day. I'm sure that contributed, but I also felt faint later when I went grocery shopping with my sister (nurse). She made me sit and have my blood pressure taken. It's always on the low side. It was pretty low Sunday. I'm making an appointment with my doc to get back on thyroid meds next week (yeah! insurance), so I'll discuss that with her too. My sister suggested I increase my salt intake and make sure I'm not holding my breath when I lift (sometimes guilty). I do feel better.

BB bench press: 85x5x2, 95x5x2

incline DB press: 35ex8x4

pull ups: 7, 6, 5, 5

pendlay row: 25x6, 35x6, 45x4 This is the first time I've ever done these. I liked them, and suspect I will like them more when my low back isn't sore from deadlifts.

military press: 55x8x3

ez bar curl: 35x10, 45x8x2

bench dips: 20x7, 20x6x2

[Snarkoleptic]

I dropped a set from most of my movements today. I felt like I got a good workout without wanting to keel over. New program + cut = modifications for me.

Front squat: 75x12, 95x10x2, 95x8. I am improving on these. My initial bar placement was a bit too high, so lowering it has helped. It's still awkward, just not as.

BB lunges: 75x12, 80x10x2 per leg

SLDL: 105x15x3

leg extension: 70x12, 70x10x2

seated calves: 140x12, 145x10, 145x8

cable crunch: 110x12x3

12 jump squat + 8 burpees x 6

[Snarkoleptic]

Me, when asked about foam rolling while foam rolling: It's like giving yourself a massage. A painful massage.

Incline BB bench: 65x12x3, 65x11

cable fly: 3 setting x12x3

cable seated row: 75x12, 75x10x2

3-pt row: 35x12x3 each side

lateral raise: 15ex10, 15ex9x3

db hammer curl: 20ex9x3 each arm

cable tri pressdowns: 70x10x3

[Snarkoleptic]

Deadlifts: 165x5, 175x5x2, 185x4

squat: 160x5, 170x5x3

leg press: 200x15, 220x15x2

seated ham curl: 50x10, 60x8x2

standing calves: 6 setting x 8x 3

hanging leg raises: 20, 18, 18

Jump rope intervals: 40R x 20 + 70r + 50r

[Snarkoleptic]

Back down to pre-Christmas low of 123. A snowstorm meant that my warm-up was shoveling my driveway and clearing my car in frigid temps.

bench press: 85x6, 95x5x3

db incline press: 35e x 10 x 2, 35e x 9x2

pendlay row: 45x5x3 I'm using a low weight because I just started doing these and wanted to get the form down before increasing. I think I did well today.

pull ups: 7, 6, 5, 5

military press: 55x8, 60x6x2

bb curl: 45x10, 45x8x2

bench dip: 20 x 7 x 3

1 minute jump rope x 5 with 30s in between rounds

[Snarkoleptic]

Front squats: 75x12, 95x9x3 I am improving. I found that the crossed-arm hold works better for me.

BB lunges: 80x10x3 per leg. I elevated my front leg this time to get a bigger movement. Short-leg people problems.

SLDL: 105x15, 115x14x2

leg extension: 70x12, 70x10x2

seated calves: 145x12, 145x8, 145x10

cable crunch: 110x12x3

jump rope intervals: 30 seconds on, 15 seconds off for 10 rounds

Dropping calories to 1400-1450

[Snarkoleptic]

I'm really looking forward to my week off. I need it. Today was it with weights until next Friday. I'm thinking of taking a yoga class and some dance.

Incline BB bench: 65x12, 65x11x3

cable flys: 3 setting x 12 x 3

seated cable row: 75x12, 75x10x2

1-arm db row: 35x12x2, 40x9

lateral raise: 15e x 10x3, 15e x 9

db hammer curl: 20ex8x2

cable pressdowns: 70x10x2, 70x8

[Snarkoleptic]

I felt bloated and gross this morning, but made myself get up and do my weekly weigh-in and some cardio. Much to my shock and amazement, I am down to 122.6. This is the lowest weight I have seen since the 1990s. I wrote that I wanted to drop my calories last week, I didn't. I was too hungry and hit 1550-1650 every damn day. Woosh. The only thing I notice, pattern-wise, is that I am losing better the weeks I eat MORE carbs. Even if the actual calories are the same. That's good information, right? Or maybe the polar vortex had me shiver out way more calories

I did 45 minutes of intervals. It sucked donkeys. 30 seconds work, 10 seconds rest/set-up alternating jump rope and full-body stuff like OH squat, burpees, push ups, db snatch, etc. I'll probably do it again on Thursday, then return to my usual program on Sunday. I still want to try a yoga class, but everything here is being cancelled because of the cold. I hope it warms up and people venture out again.

[Snarkoleptic]

...and the week off is over. Great morning, EXCEPT I have chronic tightness in the spot where my hamstring meets my glute. It is not painful, but sometimes limits movement. It is resistant to any stretches I have tried, foam rolling, localized pressure from a tennis ball, and massage. It is sometimes less tight than others, but it always feels different from my left leg. I believe this is the sticking point on why my deadlifts sucketh. I don't know what to do to "fix" it.

deadlift: 165x5x2, 175x5x2

squat: 160x5x2, 170x5x2 Good news here. I tried a wider grip today, putting my hands a couple of inches out from my shoulders then usual. It made the entire movement more fluid. I felt like a champ. Someone even came over and complimented my form.

leg press: 230x15x2, 230x12

seated hammie curl: 50x10, 55x8x2

standing calves: 6 setting x9 x2, 6x8

hanging leg raises: 20, 18x2

Monthly measurements indicate that my hips are finally shrinking. Bad news is that my calves are too I didn't think there was any fat left there. I'm already a member of the tiny calf crew. My calves were even tiny when I was obese.

[Snarkoleptic]

Bench press: 85x5x2, 95x5x2

db incline bench: 35ex10x2, 35ex9x2

pull ups: 7,6,5,5

t-bar row: 45x5x3, 55x3

military press: 55x8, 60x7x2

bench dips: 20x7x3

BB curl: 45x8x3

jump rope: 40 rotationsx21

[Snarkoleptic]

Front squats: 75x12, 95x9x3 Getting better

BB lunge: 70x10 (bad math, as I initially thought it was 80 and easy) 80x10x2 per leg

SLDL: 115x15x3

leg extension: 70x12x3

seated calves: 145x12x3

cable crunch: 110x15, 110x12x2

[Snarkoleptic]

So much cabin fever! I sat in the sauna and daydreamed I was in the tropics for a loooong time.

incline bb bench: 65x12x4

cable fly: 3 setting x 12 x3

seated cable row: 75x12x2, 75x9

1-arm row: 40x10x3 per arm

lateral raise: 15ex10x4

skullcrushers: 35x12, 45x10x2

I decided to cut bis and tris to once a week since I hate isolating them and they are worked in my compounds.

jump rope: 80 spins x 11

[Snarkoleptic]

Leg day!

Romanian deadlifts: 165x5x2, 175x5x2 Why do I find these so much more natural than traditional-style?

squats: 160x5x2, 170x5x2 The wider grip on the bar just makes a huge difference.

leg press: 230x15x3

seated ham curl: 50x10x3

standing calves: 6 setting x 10x3

hanging leg raise: 20, 18, 20

[Snarkoleptic]

Bench press: 85x5, 95x5x3 I struggle so much with these now. I wonder how I was doing 105x5x5 back in the summer (pre-shoulder pain). This is the only lift that never caught back up.

db incline press: 35e x10x3

pull ups: 7,6,5,5

bent over bb row: 75x5, 85x5x3

military press: 55x8, 60x8x2

bicep curl: 45x8x2, 45x6

jump rope intervals: 40 spins x 20 plus 105

[Snarkoleptic]

I took a suggestion from another thread regarding front squats and tried doing them with straps. Success! They were so much more comfortable.

front squats: 75x12, 95x10x3

bb lunge (front foot elevated): 80x10x3 per leg

sldl: 115x15x3

leg extension: 70x12x3

seated calf raise: 135x12, 155x15, 175x15 I had to do a lot of fiddling to make these work. I'm several inches too short to use the machine, so I had to rig the smith. It has permanent safetys set on two feet, so I had to use a board sitting on a step bench AND put a pad under my butt to make me tall enough to do them properly.

cable crunch: 15, 12, 12

[Snarkoleptic]

I have noodle arms.

bb incline press: 65x12x2, 70x10x2

cable fly: 3 settingx12, 4 setting x 10 x 2

seated cable row: 75x12x3

1-arm db row: 40x10x3 per arm

upright row: 45x12x4 I subbed these for the lateral raises

skullcrushers: 45x10x3 These kill my tris like no other.

[Snarkoleptic]

Ugh. I have not been sticking to my deficit. I'm not going wild, but a few days at maintenance every week will get me nowhere. I have to buckle down. I'm pretty frustrated with myself after having a too big meal last night and feeling bloated and crappy today. But it is a new day.

romanian deadlifts: 165x5x2, 175x5x2

squats: 160x5x2, 170x5x2 Someone was in the squat rack -no, they did 1 single in the rack then didn't put their weights away so I thought they were continuing to use it- so I used the cage. There are way too many distractions and people walking within inches of me to concentrate.

leg press: 230x15x3

seated leg curl: 50x10x3

standing calves: 6 setting x 10x3

hanging leg raises: 20, 20, 18

[Snarkoleptic]

Ok, I know I haven't been dialed into my deficit, but I have not eaten over maintenance once since Christmas. I've had a couple days a week for the past two weeks AT maintenance. However, My weight is up 2.5 pounds. I measure everything I eat and I'm 1.5 weeks out from my projected period time (where I usually see some variance). I don't know what's up, but I'm feeling pretty ****ty about it.

bb bench: 85x5, 90x5, 95x5, 100x5 First time hitting 100 in months.

db incline bench: 35ex10x3

pull ups: 7,6,5,5

bent over row: 85x5x4

military press: 55x8, 65x7, 65x6

ez bar curl: 45x8x2, 45x7 I was wondering why I've been struggling with these lately, Answer: with BGB, I was doing them fresh on leg day, not after being worked for an hour.

jump rope: 45 rotations x 20 + 120

[Snarkoleptic]

Back on the path.

front squat: 75x12, 95x10x3 Improving on these. There's quite a learning curve.

bb lunge: 80x10, 80x12x2

SLDL: 115x15, 125x12x2

leg extension: 70x12x3

seated calves: 175x15x3 I set these up in the cage today. It was much better than the smith.

cable crunch: 110x15x2, 110x12

I've been doing the pigeon pose daily to help loosen my hips. It's doing something, because I'm not feeling the discomfort anymore. I recommend this move!

[Snarkoleptic]

Allergies were in full force yesterday; I had to go blow my nose and hit the sanitizer between (what felt like) every set. I still had a great workout though.

incline bench. I thought I was kicking ass, then I realized I must have grabbed the 35# bar that looks exactly like the regular bars. Grr. 55x12, 65x10x2, 70x10 I'm going to sneak some tape on it next time!

cable flys: 4 setting x 10x3

cable seated row: 75x12, 87.5x10, 87.5 x 8 The jump there is tough!

1-arm row: 40x10x3 per arm Bent over position is perilous with congestion.

upright row: 45x12x4 Need a shoulder massage today from these.

skullcrushers: 45x10x3

[Snarkoleptic]

Thankfully, I have tamed my allergies down from a roar to a meow. Something strange did just happen. My new insurance company mailed me a chocolate bar. I find that pretty odd.

squat: 160x5, 165x5, 170x5, 175x5
Now I"m headed up again.

Romanian deadlifts: 165x5x2, 175x5x2 The one thing I dislike about this program is doing these and squats on the same day. It is tough.

leg press: 230x15, 250x15, 250x13

leg extension: 50x10, 52.5x10, 55x9

standing calves: 6 setting x 10x3

hanging leg raises: 20, 20, 20

I attempted to do a glute/ham raise at the end. Could.not.execute. I'm not sure how much of this was fear from feeling unstable on the lat pulldown gear and how much was actual strength deficits. I'll try again.

[Snarkoleptic]

Bench press: 85x5, 95x5x2, 100x4

db incline press: 35ex10x3 I think it's time to move back up to the 40s

pull ups: 8!!!! New PR, 6, 5, 5 Two women in the past week have complimented me on these. Guess I'm not invisible after all.

bent over bb row: 85x5x4 Move up next time

military press: 55x8, 65x8, 65x6

bicep curl: 45x8x2, 45x6, 20ex6

Jump rope intervals: 45 rotationsx20 + 130

[Snarkoleptic]

122.3 today. It's coming off slowly, but it is coming off. I have stuck to my deficit for the past eight days and will continue doing so, dammit.

front squats: 95x10x4

bb lunge: 80x10, 85x10x2 per leg

SLDL: 125x13x2, 125x12

leg extension: 70x12x3

seated calves: 175x15x3

cable crunch: 110x15, 14, 12

[Snarkoleptic]

incline bb press: 65x12, 70x10x3

cable flys: 4 setting x 10 x 3

seated cable row: 75x12, 87.5x8x2

1-arm db row: 40x11, 40x10, 40x11 per arm

upright row: 45x12x4

skullcrushers: 45x12, 45x11, 45x10

6 rounds of 12 squat jumps + 8 burpees

[Snarkoleptic]

This month: down 1 pound, measurements changes too minute to count. It's still progress, especially since I was having trouble sticking to my deficit the first half of the month. Here's to a more productive March.

Squat: 160x5, 165x5, 170x5, 175x5 I'm feeling strong on these. Go up to 180 next week.

RDLs: 165x5, 175x5x3

leg press: 250x15x3 1-10 are smooth sailing, the last 5 require mucho effort

seated hammie curl: 52.5x10, 55x9, 57.5x7

hanging leg raise: 20x3

standing calves: 6x10x3

[Snarkoleptic]

bb bench: 85x5, 95x5, 100x5x2

incline db press: 35ex10, 40e x8 x2

pull ups: 9!!!, 6, 5, 5 Another PR, I had been stuck at 7 for a long time...then 8 last week and 9 today.

bent over row:85x5, 95x5x2, 95x4

military press: 55x8, 65x7, 65x6 These were HARD today. finished with db press 30ex8

hammer curl: 20ex9x2 bb curl 45x8

jump rope intervals: 45 rotations x 20 + 145

[Snarkoleptic]

Upping the weights on Monday made my upper body sore in a way it hasn't been in a while. Whew.

front squat: 95x10x4

lunge: 75x10 (oops, meant to be 85 but I can't math), 85x10, 85x12

SLDL: 125x15, 14, 12

leg extension: 70 x12, 12, 11 start to run out of steam

cable crunch: 110x15x3

seated calf raise: 175x15x3

I have some major heartburn today. This is very unusual and uncomfortable

[Snarkoleptic]

Incline BB bench: 65x12, 70x10, 10, 12

cable flys: 4 setting x 10 x 3 The struggle is real.

seated cable row: 75x12, 87.5x8, 9

1-arm row: 40x10, 11, 11 per arm

upright row: 45x12 x 2, 50x10x2

skullcrushers: 45x12, 12, 11

[Snarkoleptic]

It's been about a month since my Doctor told me to add more salt to my diet to help with my low blood pressure. BP is still on the low end, but I've been feeling better and less lightheaded between sets when I work out. It's nice to not stress that I'm going to pass out (although I never did, it was a fear).

squats: 160x5, 170x5x2, 175x5

RDLs: 165x5, 175x5x3 I used the trap bar for the first time ever. I've been meaning to try it, but forgot until after I was through, as it usually sits alone and dusty in a corner. I thought it was awesome! I felt like I hit a groove that I haven't with a regular barbell.

leg press: 250x15, 260x15, 270x12

seated hammie curl: 55x10, 9, 57.5x7

standing calves: 7 setting x 7x3

hanging leg raises: 20x3