Doing it Right this time

[Fiction2Fitness]

Ooo gym membership. Sure you could mention it as a good sort of talking point. Something can relate too along with "hey, this is the equipment we have".

Ick to the schedule. Oddly, mine went the opposite. I had a random store change (had to go fill in at a different store) but it ended up being an hour less than my usual schedule. Hate when we have call-out issues though. It doesn't mean extra hours just means trying to get all the same stuff done with less people, which is annoying too.

The waits aren't too bad at the gym. Okay, it can be, but most of the time it's not that bad and there is the trade-off of having all that random equipment you might not have otherwise. Hope you enjoy it and get all of the gains.

[aquamarine84]

I hear you Fiction...but it seems like even if my hours get cut, they get made up somehow. I'm now going in at 9 instead of 10 tomorrow so the boss can come in later.

Anyways, I went for my free PT session...yeah, the way to win me over is not taking me straight to the leg extension machine after the assessments. Leg extentions and core work is the only real workout we did. Pretty much nothing I didn't know...I need to foam roll my lats and hip flexors. That's about But he did introduce me to one of the other trainers who happens to also be a competition coach. This could be fun.

So now the question is how much do I use all my fancy weights at home?

[Fiction2Fitness]

I hear you Fiction...but it seems like even if my hours get cut, they get made up somehow. I'm now going in at 9 instead of 10 tomorrow so the boss can come in later.

Anyways, I went for my free PT session...yeah, the way to win me over is not taking me straight to the leg extension machine after the assessments. Leg extentions and core work is the only real workout we did. Pretty much nothing I didn't know...I need to foam roll my lats and hip flexors. That's about But he did introduce me to one of the other trainers who happens to also be a competition coach. This could be fun.

So now the question is how much do I use all my fancy weights at home?

Yeah... I've had a couple of those intros and they are a bit special. Not helpful. But ooo, competition coach. I've been envying the ones with coaches lately. doe-eyed envy, hehe

[aquamarine84]

Day 2 of real gym...didn't do too much I couldn't do at home, just trying to get the lay of the land:

DB Incline Press: 30lbs 3x20
DB 1 arm row: 20lbs 2x20/side, 3rd set only managed 17 on the right side.
Upright row: 30lbs 3x15
Straight arm pulldown: 30lbsx20, 40lbs x20, 50lbsx20

Don't think I made a fool of myself. Better yet: I was home by the time I normally would've started my workout. Go figure.

[aquamarine84]

2 days of foam rolling and my quads are still hating me. So today, I decided to play around on the machines a little while loosely following the Glute only Strong Curves format:

Glute machine press: 30lbs 3x8/side
Leg press: 60lbx10, 80lbsx10, 100lbsx10, 120lbsx10....I didn't want t push it too hard because of my quads but even 120 was too easy.
Prone leg curl: 35lbs 3x15
Seated abductor machine: 35lbsx50

Starting to get a little more comfortable around everyone.

[aquamarine84]

AM workout: yogadownload.com's "Gentle Hatha Yoga For Hips". Now I used to be able to do half pigeon on both sides with my leg at a perfect 90 degree angle...uggh. Definitely had to scale back that one, and it's another kick in the rear that I need to keep yoga in my program.

Got out of work late due to a whole crapload of drama and big orders, so got to the gym later. Not sure if that's the reason but it was a little more crowded and I had to switch some planned exercises around:

Bench:45lbsx10, 55lbs 3x10. Shaky but I probably could have added more (provided that these actually are 45lb bars...).
Bent over row: 50lbs 3x10
DB Pullover: 25lbs 3x10
Lat Pulldown: 55lbs 3x10

I initially planned lat pulldowns first, but all 3 machines were in use. I get back to the free weight area and there's a guy doing lat raises in front of the last set of 25's and right next to the only available flat bench. I waited for him to finish his set. Line of the night: "Go ahead, nobody's gonna bite you sweetheart." Almost flattered.

[aquamarine84]

Trying something different for morning yoga: https://youtu.be/S5CwNjBeSIk?list=LL...PU34LdwoVbj7Zw . Starting to feel a difference in my hips now.

I initially intended to take today off, then thought maybe work on squat form at home which then turned into a short but full blown workout:

Warm up: 5 cat-cows, Sun salutation, low lunge each side, 30s DBS
Hip Thrusts: 30.5lbsx10, 50.5lbs 3x10
Front Squats: 16lbsx10, 36lbs 3x10
Deadlifts: 60.5lbs 3x5

Front squats eat me alive and I'm not sure I even want to try them with a full 45lb bar.

[Cardioconvert]

Interesting to watch as you get used to a public gym. I gave up my membership a few years ago (I have a kick-a$$ setup in our bsmt) but picked it up again last year just to give me more options when working out. On days when I don't feel like socializing at all and / or sharing, I still workout at home or if I am really pressed for time I work out at home. I'd say of my 5 workouts a week, 2 at minimum are still at home.

Enjoying your journal as always!

cc

[aquamarine84]

Thanks CC. At least I wasn't the only woman in the free weight area today. I'm slowly but surely learning.

All macros will be out the window this week as today is my 33rd birthday and I am busy collecting all my freebies:
https://www.instagram.com/p/BT2Tk4kF...by=jcooliegirl
I do not think this is the only time I will end up using this convenience

Today:
Shoulder press:
Warm up 30lbsx15
Grab 30lb dumbbells...never mind
25lbs 2x8
20lbs x8

1 arm bent over row:
35lbsx5
30lbs 2x8

Upright row: 30lbs 3x10

Neutral grip lat pulldown (because the regular pulldown machines were both in use again)
95lbs 2x10
80lbsx10

[aquamarine84]

Leg day got delayed a day due to me locking my keys in my truck and then having to wait for a locksmith until almost 7pm. I almost pushed it back another day due to my boss messing up the schedule and then having to change a soda out 5 minutes before I left...but I'm tougher than that.

Glute Machine press:
60lbsx8/side....I can do it but maybe not
50lbs 3x8/side

Squat:
45lbsx5
55lbsx5
65lbsx5

Weighted Hyperextention:
5lbs 3x10

Hip abduction machine: 60lbsx50

I played a little on the seated calf press but it didn't work for me.

In other news though, our refrigerator broke down yesterday. We've packed the freezer full of ice but still. Supposedly my dad is out buying a mini fridge. There is hardly anything in the FRIDGE worth worrying about, it's the darn freezer! Hopefully I don't lose all my meal prep. I'm ready to bust everybody's head off.

[Fiction2Fitness]

I'm not a fan of calf machines usually, standing or sitting. I don't work calves unless it's in the given program and even then it's like eh, sort of same level of interest with doing bicep curls. meh.

Yikes on the fridge situation. Hope you don't have to throw out all that food stuff. Prep is work and no one wants that to go to waste.

[anandagirl]

Happy birthday! Good luck with the fridge

[aquamarine84]

Thanks ladies.

In any case, the good news is I have managed to get some form of yoga in for 5 days straight and I'm noticing the difference. I actually managed a full split this morning.

Bad news #1: After a huge fight with my father over the fridge/freezer thing, I ordered a chest freezer. Only to find out it's not really in stock and can't get delivered until Monday. I guess my sister is going to take my chicken/shrimp and some veggies I won't need right away over to her freezer. I've got a few days' worth in the freezer portion of the 2 mini fridges so at least I'm set. Just uber frustrated.

Bad news #2: Yet another person walked off the job today, this time one of our openers. So I'm probably going to get stuck with the dreaded 6am-2pm shift a few days a week until they find her replacement. What happened to moving me to nights?

Bad news #3 and probably the worst of all: My mother has been diagnosed with some sort of mass and goes in for a biopsy on Tuesday. Hoping it's benign, but seeing as she also has PCOS and has already had breast cancer, nobody's optimistic.

So, I'm going to leave it at that. Diet is still out the window and I have pretty much written off competing this year.

[anandagirl]

Sending you hugs. That's a lot to deal with all at the same time

[aquamarine84]

Sending you hugs. That's a lot to deal with all at the same time

Thanks Anada.

Another call out today actually made the day easier - this being the loudmouth that the boss said she was going to fire no less than 4 times in the 5 months since she's been working here. But I didn't even notice I was scheduled today 9-6. I don't think I've ever been actually scheduled for a 9-6. And of course we got slammed and it turned into 6:20.

Upper body day today:
Bench: 45lbsx10 warm up, 65lbs 3x5
BOR: 50lbs 3x9
Hammer curls: 20lbs 3x15
Face pulls 22.5lbs 3x8, 7.5lbsx40

Doing ok all things considered.

[aquamarine84]

Nothing new to report...so far (knock wood) I have the day off and Mom's at least not doing any worse today. It's not raining here yet but it's looking nasty and there's some flooding inland. I would have worked out at home but I had to go shopping anyway so:

DB Hip thrust: 30lbs 3x10 with a 5 second hold on the last rep of each set
Leg press: 200lbs 3x12
SLDL: 70lbs 3x8
Side Lying abduction 25r/side

Also tried out the gym's foam roller. It's 36" to my 24" but a lot lower density. My new one (the one Hobbes recommended in another thread) should be here on Monday.

[aquamarine84]

Still waiting on the results of Mom's biopsy. We do know it's liver/pancreas now, which is still a pretty bleak prognosis but I'm trying not to get ahead of myself.

Ended up getting called in on Sunday to work 12-8 so they could juggle the schedule some (the usual Sunday 9-5 guy opened, I partly covered his shift and partly covered another gap) in exchange for getting today off - which I like better because I don't like rushing on Dive Tuesday. Except then I got roped into staying until 7pm last night under the promise of working the line. When did I actually move to the line? 6:32. Boss knew she screwed me over some but still I'm slightly miffed.

One more point: I still have no freezer. I'm down to just a couple servings of frozen vegetables in the tiny freezer and I did buy some canned chicken. So meal prep and macros are really screwy right now.

Anyway, I usually have a strict policy of not lifting on Dive Tuesday. The last time I did, they sprung a rescue drill on us. I didn't have the strength to help haul the guy up. But since my first workout of the week is mainly shoulders and all the extra calories, I think I'll be OK. Doing this one at home today.

Warm up: Yoga + Cuban Press: 11.5lbsx10
DB Military Press: 38lbs 8,8,6
BOR: 39lbs 3x8/side
Upright Row: 40.5 3x10
Chin up....managed to get halfway up and hold there for a good 20s or so but I couldn't make it all the way up.
Cool down: Foam rolling lats and upper back, massage ball on pecs

Chillaxing until I leave to dive.

[anandagirl]

Positive thoughts for mom

[adriannec]

Praying for your Mom and you.

[aquamarine84]

Thanks ladies. Unfortunately the biopsy has come back malignant. She sees the oncologist tomorrow.

Meanwhile, trying to live a normal life. Except my day started with another text from the boss realizing she had a very weak pair opening and to get there as soon as I could. Then the weekly schedule...somehow I'm scheduled for 6 days, 3 of which are 9 hours. And then we have an order for 80 tacos at 5:30. No chance of leaving before 6 today.

Get to the gym and foam roll for a few minutes in hope that either the glute machine or a squat rack opens up...no such luck. There was actually a couple lifting together who were arguing about who racked the weights. Being so late I was hoping to focus on heavy weight low rep anyway, so I winged it for a few exercises:

Smith Machine squats with feet forward: 20lbs in plates x10 warm up, then 40lbs 3x5. (I honestly have no idea how much that bar weighs)
Leg press: 225...too heavy. 195 3x5
Hyperextentions: 20lbs 3x10
Seated abductor: 120x10, 135x10, 150x10
Ended with foam rolling and stretching.

[adriannec]

I'm so sorry about the news and I hope she gets some insight today. Try to breathe and be there for her. I don't have the words for you, but you both are in my thoughts.

For the smith machines, the bars vary depending on the machine and also how they're balanced. Some are negligible weight, some 15lbs and others 25 lbs. Even when they "claim" a weight, the ball bearings can make it feel more or less than the stated number. I just try to use the same machine each time and just track what I put on it. I figure I don't really care what the "real" number is but just that it's going up.

And who orders 80 tacos?! LOL, I'd be in heaven.

[aquamarine84]

Thanks Adrienne. I agree t doesn't really matter as there's 2 identical smith machines so as long as I know how many plates I used I figure I'm good. The 80 taco order was for a church down the street. Between the church and their school, they're probably a third of our business.

On a positive note, as long as our new hire works out I will officially be moving to the line after May 31st.

As for Mom...prognosis is not good. I'll leave it at that.

Today's workout:
Bench: 45lbsx10
95lbs....thank God for safeties. Then I wonder why the heck with all my bench woes I was trying to bench only 6lbs lighter than my PR
75lbs 4x3

Upright row: 50lbs 3x10

Hammer curls: 15lbs 12, 12, 8, 10lbsx18. I was compensating way too much

Face pulls: 27.5lbs 3x12, 17.5lbsx40

Definitely noticing my strength is taking a hit. I like lifting heavy but I'm finding what's heavy now used to be my high-rep weight. What can you do, I'm human.

[anandagirl]

I'm so sorry about your mom

[Fiction2Fitness]

Sorry to hear about things with your mom as well. Take care of you too.

[aquamarine84]

Thanks ladies. All I can do is wait and listen.

In any case, my CPT exam is tomorrow, I only got a 75 on the online final so the "exam pass guarantee" does not apply (so I'm scared sh*tless), and I ended up pulling a 6am-4pm yesterday with barely a restroom break (boss admitted she messed up the schedule but it earned me a lot of brownie points. For now, more stabilization exercises to not overly tax my CNS during this time:

Renegade hip bridges: https://www.********.com/RoxieBeckle...6102063749155/
3x5/side. First time trying these and I felt it more in my shoulders than glutes, so....

Frog pumps: 40r non stop with 8lb sandbell
Banded squats: 3x10 with medium band
RDL: 40.5 lbs

Yes I stayed home today, alternating between walking with my nose in the text book and trying to relax. I need it.

[Fiction2Fitness]

Good that you stayed homed and good luck on the exam. If it helps, when I was doing practice tests for the PTCE I was only getting between 60 and 70% but I passed when I took the actual test. You can do it!

[aquamarine84]

Thanks Dawn....
I PASSED!

Probably by the skin of my teeth but I did it.

I seriously considered wearing my gym clothes to the exam and going from one place to the other but I didn't. Instead I picked up some wings for a celebratory lunch and went home for today's workout:

Warm up with deep tissue massage roller
Chin up 1 rep. Getting my mojo back!
DB Military press 38lbs 9, 9, 6. Might have gotten 1 more rep on the last set at the risk of dropping a dumbbell on my head
1 arm BOR: 29lbs 3x10
Upright Row: 40.5lbs 3x12
Decline DB Pullovers: 14lbsx20, 19lbs 2x20

Got a good stretch in afterwards too.

[anandagirl]

Congratulations!!!!

[Fiction2Fitness]

Woot! Congratulations! mmm wings

[aquamarine84]

Thanks ladies. Presently waiting to find out about Mom before I take my next step. I'm a little afraid to commit to any continuing education right now and I'm debating whether working as a trainer will be more beneficial to the Junk Food Fittie brand than a restaurant job.

In the meantime, I finally got back on the yoga bandwagon after 4 days off...still feeling a lot looser because of it though. And I also got back to my lunchtime power walks now that my nose isn't in a textbook all break.

Take care all...I'm going to try and keep up but like I told my coach, I'd rather get my own training in first before I worry about checking in.