Laser Focus

[VO2Maxima]

Anxiety meds or not, you get out there and drive hard in spite of it. That's the cool part.

If not back into the bar, try to bend the bar around you. Like you're trying to break the bar in half by torquing it around your back. That should keep both lats and traps tight.

[phoenix4444]

Anxiety meds or not, you get out there and drive hard in spite of it. That's the cool part.

This, so much this.

You log is motivating for me. More so now that I know you suffer with anxiety and depression.

[shesprints]

Thanks for the kind words, guys. I appreciate hearing that. I so try not to make my various issues into an excuse, you know? But it's cool to get some recognition. I think a lot of us who work out intensely are kind of medicating something, tbh. It's the healthiest coping mechanism. If the price I pay to have this drive is my anxiety when I don't exercise, I'll pay it gladly.



Today I only had time for a short swim so I made it all about the sprints because hello, favorite thing. Still hitting some decent speed in the pool (15-16 seconds for 25 yards is good for me). The strength and speed are there. Stamina not so much given how little I've been swimming.

1750 measly yards (1 mile)
200 w/u
200 zipper drill
200 finger drag
200 catch up
200 DPS (9-11 strokes per 25, definitely the fewest I've ever managed!)
5 x 50 easy/50 fast
(fast in 39, 38, 38, 37, 38)
4 x 25 easy/25 fast
(fast in 16 each)
50 cooldown


Had a nice new student, too. Really like her. Always like the jocks best, so motivated.

[shesprints]

Day off yesterday, much-needed, hadn't had one since going away to Canyon Ranch.

Today I swam again. The pool closes on the 21st so I'm getting in a lot before then.

2200 yards total

6 x 75 (odds kick/drill/swim, evens free)
6 x 25 kick under water halfway then swim
3 x 100 50 kick/50 swim
4 x 25 kick under water halfway then swim
3 x 100 50 kick/50 swim
2 x 25 kick under water halfway then swim
4 x 50 I.M.
200 free with flip turns
4 x 75 free/fly/free
50 c/d


sooooo muuuch kiiicking

I'm frustratingly slow at kicking given my leg strength, huh.

Good news is my left hip is finally feeling better. I think taking a few days off running and lifting has been wise. I will try to continue swimming more when the pool reopens. It helps recovery for sure.

[anandagirl]

Yay for hip feeling better! I should swim more. I should stretch more. I'll just live vicariously through you

[shesprints]

Haha I rarely stretch, but I do highly recommend swimming.


That said, today I felt like doing some other stuff plus wanted to test out my new running shoes, so I hit the gym. Probably the next two days will be swimming, but I'll see how I feel.

Still feeling meh in my body so eased back into lifting with some bodyweight-only stuff.

pushups x 10 x 5
triangle pushups x 8 x 3
chinups:
slow eccentric x 3 including partial raises halfway down
red band x 3 x 3
glute ham raise x 8 x 4

elliptical 10 minutes

run 10 minutes (1.2 miles)
bumping speed up from 9:50 to 6:40 for the last 2:00


Annnd that'sit.

[VO2Maxima]

What kind of shoes did you pick up??

[shesprints]

What kind of shoes did you pick up??

Just New Balance 890s, like usual. They're such a dated model I should call them Old Balance, but they're the only shoe I can really log mileage in without getting injured, so I'm sticking with 'em. I ran my dang half marathon in the things. They treat me well.

Todaayyy I decided to both lift and swim. I kinda missed lifting. I made the strategic decision to bench prefatigued by pushups yesterday and to focus on keeping my WRISTS STRAIGHT and form good. I reasoned that I would really be able to feel the right muscles working since they were definitely already a bit tired. Also, I deadlifted.


deadlifts:
135lb x 10 x 2
155lb x 8 x 2
185lb x 4
205lb x 1 x 2

pushups x 10 x 2

bench press:
65lb x 10
85lb x 6, 5, 5, 4

hollow body holds x :30 x 2

k my abs were DEFINITELY SORE so whatever I did yesterday was working

then I swam

1750 yards (1 mile)
200 w/u
200 finger drag
200 pull
200 breathing every 25
200 pull
200 DPS (5-6 strokes per length!)
200 fist drill
6 x 25 easy/25 sprint (16 each on sprints)
50 c/d

swimming was mostly easy just to stretch out, I felt kinda icky in the pool Thursday, maybe doing too much. Practice sometimes makes me push too hard. But alas... tomorrow is my last day of swimming until the pool reopens September 6th.

[VO2Maxima]

Can always tell a serious runner when they're like "this shoe works and I'm sticking with it," as opposed to the people who are all "this shoe fits fine and feels good and I've never gotten injured in it, but I want to try something new!" (Note these are not the same as the people who haven't found a shoe that they like or whose favorite model just got a major overhaul).

[shesprints]

So true, so true. Though I'm hardly a real runner right now over here with my 9 miles a week. -_- My hip just can't seem to take any more.

At least there is swimming. Today was the last day of the pool before it shuts down for two weeks. It was opened up to 50m lanes!

So all distances are in meters.

1700m total

400 w/u
4 x 50 on the 1:00 in
47, 48, 48, 49
200 easy
4 x 50 on the 1:00 in
46, 48, 50, 49
200 easy
4 x 50 on the 1:00 in
47, 49, 50, 49
100 easy
3 x 50 with full rest in
45
43
44
50 easy c/d

Decent workout. Felt really, really needed. I love stretching out in the pool, though I procrastinate going there awwwwfully. It's much harder to get into the water than it is to get on a treadmill for some reason. Not even sure why. Lack of music? Meh. Either way, done and dusted and back to the gym. Plus, I wrote about 1,400 words of my novel while I was procrastinating my workout, so that's excellent. V02, you are going to love the changes, I think. Though it's almost as depressing as the Middleman, I fear.

[tina722]

loling at 'real runner' I haven't run seriously in years, but for some reason, still considered myself a runner. Going out to do 7-8 min/mile (my standard), seemed easy.... I just realized this year that I probably can't do that anymore... Even 30min 5k might be challenging.

Even more sad, is my ability to handle altitude/hiking. Gotta get away from city/coastal life!


I know you are working with a nutritionist, but forget if you have a training coach? How do you handle the big picture of juggling all the swims/runs/weights?

Let us know how you like the straps!

[VO2Maxima]

Real runner is in the mentality and approach to training more than times or MPW. You know that as well as anyone.

[shesprints]

Tina, you know, right now I don't have a plan. I'm kinda just winging it and doing what feels good or what I think needs balancing out. When I follow a plan or have coaching I very often wind up injuring myself because I become very inflexible about doing exactly what is prescribed. When I train by feel I tend to do better. I ran better that way, as well. I'm not particularly afraid of not pushing myself. And I know how to eat, basically speaking, so that part is fine.

V02, you are right. That makes me feel better. Thank you. <3


Weird workout today. I hadn't squatted in ages so of course I decided to just go heavy because why not. Then I decided to destroy my rear delts. They are lagging. *pokes rear delts*



front squats:
bar x 10 x 2

back squats:
65lb x 10
95lb x 8
115lb x 8
135lb x 5
155lb x 3
175lb x 1 x 2
180lb x 1 (PR!)
185lb fail (argh. I get anxious with 185. I feel I could do it but I go asdflkjklj)

pushups:
regular x 10 x 3
diamond x 10 x 2

superset with

bent over BB row:
65lb x 12
85lb x 10
95lb x 8 x 3

face pulls:
25lb x 12
30lb x 10 x 2

single arm bent over row:
27.5lb x 12 each side x 3

rear delt fly, 7.5lbs:
chest-supported x 10 x 4
then moving to standing and going to failure (5, 8, 7, 4)

lying rear delt cable crossover:
15lb x 10 x 4 each side

superset with

DB OHP:
20lb x 12
22.5lb x 10
25lb x 8 x 2
27.5lb x 6

hanging leg raise:
from overhead hang x 10 x 2
from parallel bars x 10 x 2

calf raise off step x 20 x 4

and 20 min elliptical easy.

[anandagirl]

Can always tell a serious runner when they're like "this shoe works and I'm sticking with it," as opposed to the people who are all "this shoe fits fine and feels good and I've never gotten injured in it, but I want to try something new!" (Note these are not the same as the people who haven't found a shoe that they like or whose favorite model just got a major overhaul).

Hahaha I keep buying the new versions of the same shoes - been running in the same road shoe for 7 years

[shesprints]

Running high five, anandagirl!


Ugh guy. Running is not kind to my left hip. It just starts burning like all day. What is upppp I took so long off running hard what is going onnnnn.

Anyway. I did run today.

3 miles
easy warmup
800 in 3:20
jogging rest
400m in 1:35
jogging rest
2 x 200m in :42 each
jogging cooldown









I love running. Running doesn't love me.

[anandagirl]

Running High Five Back!

Awww dude, I'm sorry! My lifting/running combined with being a desk jockey definitely adds to pain. I know you know all of this, but anytime I have joint pain, it usually means I'm not stretched out somewhere. Hip flexors, IT band, piriformis, etc. I think you need some jacuzzi/sauna/stretch time. Maybe a massage too

[shesprints]

I'm not eager to get another massage after how much the last one beat me up. But I did stretch a bunch yesterday (so much pigeon pose). Maybe it helped?

Lifting today was kind of shortened because I had to rush off to a family memorial service.

front squats:
bar x 10 x 2

back squats:
65lb x 10
95lb x 10
115lb x 10 x 2

pushups:
regular x 10 x 3
triangle x 8, 6, 6

chinups:
slow eccentric x 3
red band x 3 x 3

lat pulldowns:
85lb x 10 x 3
100lb x 8

10 min elliptical


I still have a mental block on doing unassisted chinups. There's part of my brain that goes 'you're too heavy for that, lose some weight and then try.' And then part of my brain that goes 'I don't wanna.'

Iunno. Anyway, this was a very, very sleep-deprived workout. I stayed up for a long time writing this speech for the memorial. It turned out well. But I stressed too much!

[shesprints]

I think I may be coming down with something. I've been sleeping a lot. Blah. I ran today but it felt suuuuper draggy.

Just did 2 miles with some pickups

then my hip was hurting so I finished on the elliptical (12 minutes)

and then I took a nap.

Blech. So much work these days. I'm so randomly and busy lately that my meals are like whatever I can find, like recently I made dinner out of canned mushrooms and parmesan cheese and defrosted vegetables. The sad part is it wasn't bad.

[shesprints]

I felt like leg day toay. I needed to activate some deep muscles after kinda lying around for the past two days recovering (apart from that short run). Went easy on the cardio because I still feel bleh. I think I slept like 14 hour yesterday.


squats (focused on explosive and fast):
bar x 10
65lb x 10
95lb x 10
115lb x 8
135lb x 5
155lb x 3 x 3

deadlift:
135lb x 10
155lb x 8 x 2
175lb x 5 x 3

leg press:
200lb x 10
270lb x 10
290b x 10
360lb x 8
400lb x 5 (PR)

+ 20 minutes elliptical

Yay leg press. I focused really, really on form for these movements and really felt my glutes engage and even my calves, it felt good. Fast but careful basically. I focused on my deadlift setup, pulling the slack out of the bar.

Also, this should be the bodybuilding.com site motto:

[anandagirl]

Sorry to hear you were a little under the weather, but great workout a couple days ago.

And I agree about the bb.com motto

[shesprints]

Thanks, ananda.

I have indeed been battling some kind of sickess so took a couple days off the gym and cardio still isn't happening. My back and shoulders are also INCREDIBLY achy and sore, hence training mostly legs. Bleh. Going back to Canyon Ranch this weekend so hopefully I'll be back in gear for that.

squats:
bar x 10
65lb x 10
95lb x 10
115lb x 8
135lb x 5
155lb x 5
175lb x 3 x 3

chinups:
slow eccentric x 3
red band x 2 x 5

deadlifts:
135lb x 10
155lb x 8
185lb x 3
205lb x 1 x 5

lat pushdown:
40lb x 10 x 3

lat pulldown reverse grip:
85lb x 8 x 4

[phoenix4444]

Super strong session there woman. Could not tell by those numbers that you are not feeling well.

[shesprints]

Super strong session there woman. Could not tell by those numbers that you are not feeling well.

I think it's because I rested my muscles for a few days. It's mostly respiratory illness so I guess keeping away from running made me stronger for squats and deads? Plus I've been doing a lot of hip stretches when not in bed. But I'm coughing like blehhh.

... truthfully I think I just have frustrated 'I'm sick' energy and wanted to burn it off.

[shesprints]

Feeling slightly better today. Got in a short run to boost my mood, mostly.

2 miles with a few strides at the end. 9:00 pace. Easy.

[VO2Maxima]

I think it's because I rested my muscles for a few days. It's mostly respiratory illness so I guess keeping away from running made me stronger for squats and deads?

Probably, running takes more out of you than you'd think. (Note: this is not me telling you to stop running and focus on leg day, I realize that that's not an option for you for various reasons).
Btw, 205 1RM squat by Thanksgiving. That's my prediction.

[shesprints]

Yeah, I think especially when I push the pace it does take it out of me. I think you may be right. I may switch to doing more swimming for my cardio fix and less running... honestly, I'm getting tired of how sore and stiff it makes me. I do, though, as you say, need some cardio. I just don't feel clear-headed without it. It's not even a body-comp thing. I straight up feel better. Plus as you guys know it medicates my anxiety. I guess I also feel it's nice to be in good cardio shape and a good all-around athlete. Ya know? I'm done specializing. Not looking to be the next powerlifting superstar. Right now I just like trying new and different things.




Speaking of variety, I have been getting that here at Canyon Ranch.


Started off with a 45 minute spin class (15 'miles'), bunch of hard intervals and 'hills' and whatnot

Then lifted:

squats:
bar x 10
65lb x 10
95lb x 8
115lb x 6
135lb x 6
155lb x 3 x 5

barbell curl:
35lb x 10
40lb x 10
45lb x 8 x 2
50lb x 5 x 2

behind the neck plate raise (tricep extension):
25lb x 20
35lb x 10 x 3

incline DB bench press:
20lb x 10
25lb x 10
30lb x 8 x 2

close grip bench press:
bar x 10
65lb x 8 x 3

I enjoy shocking the old people there working out. They're like what. is she doing. with that barbell. wut.

Then did a kettlebell class mostly to have something to do tbh... more muscular endurance and some explosiveness stuff I suppose. I used the heaviest bells they had, which were I think 20-32kg depending on the exercise, somewhat less for the overhead stuff:

deadlifts x 1:00 x 3
goblet squats x 1:00 x 3
swings x 1:00
single arm swings x :45
clean and press x 3
haloes
around the worlds
windmills

etc. etc.

And swam to round out the day, working on my FLIP TURNS! I hadn't done those prior to my Italy vacation but I did them on almost all laps this time. Mostly just drills. Easy stuff.

1300 yards total
2 x 50 pull
2 x 50 kick
2 x 100 swim
150 swim
4 x 50 swim fast w/ :15 rest
4 x 75 as 25 pull/25 kick/25 swim
3 x 50 easy
2 x 50 backstroke down/swim back



Yes this was all in one day. My wind isn't 100% back--I was struggling with my breathing a bit on the bike--but I'm feeling MUCH better. The vacation vibe here is nice too.

[shesprints]

(still at Canyon Ranch)

3 mile run pre-breakfast
how'd I manage that? possibly because I woke up hungry at 4 am and ate hummus and crackers idk

kickboxing class

and this really fun boot camp thing outdoors that had some legit exercises:

running
pushups x 20
jumping jacks x 20
situps x 20

battle ropes
tire flips
sled pull
med ball toss
sandbag clean and press
Farmer's carries

and a little hill sprinting it was good I am dead now. Bye.

Also: I'm going to be starting a new sponsored log for Champion Performance stuff on Tuesday, as soon as I'm back to home base! What should I name it????

[shesprints]

Hey look I have a new log

[Fiction2Fitness]

Wow, you've been working hard. I fell behind on all of the journals. Looks like you've been doing great with everything, running, swimming and more. Nice work.

[shesprints]

OKAY GUYS! I am back. I took a brief hiatus to do a Champion Performance log, but now I'm back at it. Right now I'm in a cutting phase. Slow and may last awhile. I'm going to try to maintain as much of my strength as I can, and hopefully improve my swimming.

I'm aiming to swim 4 x per week, bike 2 x, and lift 2 x. We'll see how it shakes out. I tend to be fairly good about consistency there.

I got my RMR measured and it's right at 1800 cal/day, which is high. Which is great. So I'm eating 1800-2000 calories per day on this cut and eating primarily whole foods: lean proteins, whole grains and fruit for carbs, vegetables, and nuts--that's pretty much it. I'm not eating any desserts for the rest of the year. Just seems easier; they're not essential parts of anyone's diet and they're hard for me to stop eating once I start. I'm back to seeing a nutritionist, who says that I should keep my carbs up, but get them from healthy/complex sources. No low-carb for me. Just doesn't work with my body, historically. I feel best on a balanced diet of about 220(+) carbs/100-120 protein/55-65 fat per day. Roughly speaking.

Life's quite busy. I've finished my novel and am sending it out to agents (one has shown interest so far). So wish me luck with that.





Today I swam. LOTS of kicking.

Swim--1 mile (1750 yards)
50 easy
3 x 100 as 25 kick/75 swim
300 pull

2 x
2 x 25 drill
3 x 25 kick s/m/f
2 x 50 kick s/m, s/f
3 x 75 k/d/s, 25 descending

50 easy c/d