Fallen Angel picking herself up!

[FallenAngel80]

If you have a tennis ball or a lacrosse ball, then I would try rolling your triceps before you front squat. If your tricep is tight, then it's harder to keep your arm up, which would explain why the bar only rolls off the right side. You also may need to roll out your lats, but I would start with your triceps.

Yes I have a lacrosse ball. Do I roll it against my tricep using my hand or straight onto my tricep?

[FallenAngel80]

Great job on the front squats and weight increases FallenAngel!

Thanks Dr V! Slowly but surely

[Partyrocking]

I put the ball on the chair and roll my tricep directly on it. It's not pleasant, particularly near the elbow, but it works.

[FallenAngel80]

Cool, thanks

[FallenAngel80]

Calories: 1941
Macros: 208g Carbs/ 133g Protein/ 43g Fat

Uni day today so I'm pretty zonked but looking forward to training tomorrow. The lecturer is quite well known in the field and was talking about how we're doing things the wrong way round with people who offend (i.e. we focus too much on trying to reduce their risks by stopping them from doing certain things and not enough of encouraging meaningful activities in their lives, which could reduce their risks). It was certainly interesting, but I came away wondering what on earth I'm supposed to be doing!!

[FallenAngel80]

Calories: 1919
Macros: 209g Carbs/ 122g Protein/ 57g Fat

I had a great session this morning. Squats felt pretty good and I increased the weight, although they really take the wind out of me. I moved up again on my bench and have now exceeded the highest weight I had lifted prior to dropping down and fixing my form. I feel much more solid now.

I filmed myself again on the deadlifts – there was slight rounding of my upper back on the final rep of the last set, but I think that’s because I was pretty tired at that point. Deadlift is still my favourite

I forgot that I was supposed to do seated calf-raises this morning and did standing instead. Oh well, they still got a good burn

By the time I got to the face pulls and hanging leg raises I was pretty beat up. I ache all over and felt pretty shattered in the first few hours after the session, but I am really enjoying myself and glad that I switched to a full body routine (thanks again to Partyrocking for putting it together for me)



I made a slight variation to my oatmeal this morning. I had it with the usual egg whites, but added this little beauty into it. It was gorgeous




Squat
Warm-up sets: 5x62.5, 4x73.5, 3x84.5, 2x90
Working sets: 10x95.5, 7x97.5, 6x97.5

Bench
Warm-up sets: 5x36, 4x41.5, 3x52.5
Working sets: 10x56, 7x58, 7x58

Deadlift
Warm-up set: 4x82
Working sets: 6x104, 6x106, 6x108

Bent Over Row
10x62, 10x62, 10x62

Standing Calf Raise
30x84.5, 26x84.5, 24x84.5

Face pull (resistance band)
18x22, 15x22, 16x22

Hanging Leg Raise
Body weight x13, x11, x11

[viccles007]

Nice workout FallenAngel! You can deadlift for me too. I so miss doing them that porridge looks YUMMY

[FallenAngel80]

Thanks Dr V yeah the porridge was nice. I could probably have done with another half bar just so it had a stronger taste lol!

[FallenAngel80]

Did a half hour cardio workout this morning. Not as taxing as I would have liked...might need to break out the P90X3 again as they're good half hour workouts. It's my birthday in March and I have asked for a couple of kettle bells so I can start doing some HIIT routines with those

I've not bothered trying to track calories/macros today as we're going round to friends tonight for dinner. They have gone vegan for this month so will be cooking some vegan recipes. I can't imagine not eating eggs/cheese/milk as I enjoy them, but kudos to those who do it and I'm interested to see what they will cook.

I think I should just assign Saturday mornings as my baking time as I have ended up doing this lately. I really should be doing some uni work, but I find baking therapeutic. I made Alan some more flapjacks as he takes them to work each day. I also attempted my Reese's peanut butter cakes again. This time I used vanilla whey powder instead of chocolate so that they at least resembled the cupcakes! I had bought some silicon cupcake cases which were much better. I put some of the melted chocolate at the bottom, but put too much as I ran out for the top layer. Never mind, they already look better and I'll know for next time. They're in the freezer setting so I'll try one tomorrow

[LunaLifts]

Checking in, food pics look good as usual.
Way to go on the workouts.

[FallenAngel80]

Checking in, food pics look good as usual.
Way to go on the workouts.

Thanks Luna

Calories: 1924
Macros: 196g Carbs/ 130g Protein/ 60g Fat

Well I have learned to resign myself to the fact that if I'm eating at other people's houses, there is bound to be something in what they make which will set off my IBS. So today I have felt pretty bloated, but I enjoyed the food last night. We had vegan lasagne, and vegan chocolate and peanut butter torte with chocolate ganache. I went all-out and had two slices of the torte as it was so nice! And no guilt this morning

Today has been a rest day. We took Cookie out and I had a little run around with her which got me breathing heavier than my cardio workout yesterday!

Looking forward to training tomorrow

[FallenAngel80]

Calories: 1946
Macros: 200g Carbs/ 138g Protein/ 57g Fat

Today's training session was generally one I'd rather forget! I was at the bottom of my rep ranges for most of my lifts. I was still feeling out of sorts from the food at the weekend, plus we went to bed later than normal last night and I had trouble going to sleep. I think it was midnight before I got to sleep and we get up at 5.30am during the week

My squats felt tough and my form was suffering. On the final rep of the third set I ended up leaning over more than usual which felt unstable, and I think it was due to me lacking energy. I will see how I go on Friday when I'm feeling more fresh, and I may lower the weight slightly just so I feel stronger before I move up again.

During the second set of my bench I tried for a 7th rep, however it wasn't going to go anywhere near a vertical direction (I should have taken more notice of how the sixth rep felt!). Up until this point I've never needed the spotter bars so I had no idea whether or not the position I'd set them at was okay. On this failed rep it quickly became apparent that the spotter bars were too low! So there's me lying down with the bar resting on me (it didn't hurt or anything) trying to figure out how to get the bar off! In the end I had to tilt it over the left spotter bar until it rested on the floor. I was then able to move myself out the way while holding onto the right end of the bar. I made sure I moved the spotter bars up a notch after that!

Deadlifts felt really hard this morning. Filmed my form and it looked okay and I felt solid, but I just didn't want to chance any more reps as I was out of steam.

I came away feeling quite disappointed. I need to take myself off to bed earlier, but sometimes at the weekends it is nice to stay up later as we’re up so early in the week. I was more annoyed at myself, but looking at it now I guess I didn't do too badly and at least I was (mostly) hitting the minimum reps.

Squat
Warm-up sets: 5x73.5, 4x84.5, 3x93.5
Working sets: 5x97.5, 6x97.5, 6x97.5

Bench
Warm-up sets: 5x40.5, 4x49.5, 3x53.5
Working sets: 6x58, 6x58, 6x58

Deadlift
Warm-up sets: 4x82, 3x90.5
Working sets: 4x108, 5x108, 4x108

Bent Over Row
10x62, 10x62, 10x62

Standing Calf Raise
27x84.5, 28x84.5, 26x84.5

Facepull (resistance band)
16x22, 17x22, 16x22

Hanging Leg Raise
Body weight x12, x11, x10

[LunaLifts]

Sorry you didn't feel like the workout went well. It happens though, hopefully you feel better next time. You didn't give up.

[FallenAngel80]

Thanks Luna

I think it's my squats I'm worried about the most, but perhaps I need to drop the down a bit to work back up. I've not felt as strong with them as I would like in the last few sessions.

[viccles007]

Sorry to hear the workout didn't go well. Great that you were able to go in and get the work done though.

[FallenAngel80]

Thanks Dr V

[JenSTL4]

Your workouts and foods are looking great! Sorry this past one didn't go as planned. We all have days like that! You still got the work in so try not to worry too much about it. You'll get it next time.

I have started rolling my arms on the bar before and in between sets. I roll my forearms, triceps, right at my armpit and traps. The bar is usually in position for OHP or front squat. It is a bit more painful than foam rolling, but it makes it easier to get to some spots that you can't get with a foam roller. I do sometimes use the foam roller on the wall for my arms. It usually ends up on the floor at some point

[FallenAngel80]

Thanks Jen

Yeah I'm going to see if foam rolling my arms helps me keep the bar up on the front squats. Don't want that bar slipping off and crashing down lol!

[FallenAngel80]

Calories: 1927
Macros: 189g Carbs/ 142g Protein/ 59g Fat

Today I did a P90X3 half hour cardio workout. It involved upper body work too in the form of push-ups and I was surprised at how much stronger I feel (thank you, bench!). It got me out of breath, but not overly taxing so I will do a HIIT workout later in the week - I want something more challenging! I have the Insanity Max30 DVDs which are pretty intense, but I worry about the potential for injury because I think some of the moves are dodgy. So I think I'll look on youtube for some more HIIT routines.

I went to bed early last night and still feel wiped out today :/

I'm also still suffering from the effects of the food at the weekend so perhaps that's why I feel under the weather. I'm still bloating every time I eat something even though it's stuff I know doesn't irritate me. This is what usually happens - I think my insides are just so sensitive after eating 'trigger' foods that anything then sets the IBS off. I'm going to buy some more tablets as they might help ease the symptoms, otherwise I'll just have to wait it out for the next few days!

Training again tomorrow. Bring on the front squats!

My younger brother forwarded this to me the other day, which I thought was amusing. I think he's impressed with my progress

[Todayisforme]

I went to bed early last night and still feel wiped out today :/

I'm also still suffering from the effects of the food at the weekend so perhaps that's why I feel under the weather. I'm still bloating every time I eat something even though it's stuff I know doesn't irritate me. This is what usually happens - I think my insides are just so sensitive after eating 'trigger' foods that anything then sets the IBS off. I'm going to buy some more tablets as they might help ease the symptoms, otherwise I'll just have to wait it out for the next few days!

Last week when I felt off I ended up napping during the day (a couple times), and still went to bed early (7:30ish). You're body wants to sleep for a reason.

Training again tomorrow. Bring on the front squats!

My younger brother forwarded this to me the other day, which I thought was amusing. I think he's impressed with my progress

haha that's great!

[FallenAngel80]

Last week when I felt off I ended up napping during the day (a couple times), and still went to bed early (7:30ish). You're body wants to sleep for a reason.

Definitely...I'll be going to bed in about 45 minutes' time (8.30pm) as my body is telling me to get some more rest

[LunaLifts]

I've seen that around pinterest a few times. It's funny your younger brother sent it, I'm sure he is impressed. Every time I see mine (well, one of them) he flexes at me, lol. He wants to build muscle, but is lacking the discipline to really do it. Doesn't stop him from trying to show off. >.<

Hope your bloating/IBS issues are feeling better today.

[FallenAngel80]

I've seen that around pinterest a few times. It's funny your younger brother sent it, I'm sure he is impressed. Every time I see mine (well, one of them) he flexes at me, lol. He wants to build muscle, but is lacking the discipline to really do it. Doesn't stop him from trying to show off. >.<

Hope your bloating/IBS issues are feeling better today.

Men! I had some male friends comment about my 'lack' of muscle when I posted a fun picture of me flexing on ********. Thing is, they are beer-guzzling smokers who eat nothing but cr@p and have the figures to show for it! I felt like saying I bet I'd beat them on abs but I chose to stay silent. It's more graceful

Without going into too much information (as it's not pleasant!), I'm still feeling the effects of the IBS. I'm bloated and I can't 'go' properly if you catch my drift. I'm on day five since we went over to our friends' for dinner. I think it's karma for that extra bit of cake! I did tell them my issues with gluten and although they made the lasagne gluten free I suspect they didn't think about the flour in the cake. Never mind. I will know not to have seconds next time! :/

[FallenAngel80]

Calories: 1952
Macros: 210g Carbs/ 146g Protein/ 53g Fat

Despite hitting my max reps for the front squat on two of the sets, I want to get my form sorted before moving the weight up. During the second set the bar was slipping to the point I had to stop at my 6th rep as I thought it was going to slide off altogether. I used the lacrosse ball on my right tricep before I got started this morning, but I think I need to dedicate a bit more time to it. I think another aspect is that I need to consciously remind myself to keep my arms up – I’m not sure if it’s so much a mobility issue, but more a need to remind myself of where my arms need to be. Perhaps more mobility will make it less of an issue though. I think I’ll be able to lift heavier next time if I nail the form.

I got a PR on my OHP. They felt really good this morning and I focused on being more explosive on the lifts as I think I tend to be quite slow which doesn’t help. I’d also read an article (by Greg Nuckols I think) about confidence when lifting and how much difference it can make. I certainly felt confident with my OHPs this morning which I think really helped me to shift the weight, so let’s see if I can bring that to my other lifts.

I think I’ll try and increase the weight on my hip thrusts next time. I wanted to stick with the same weight for the lat pulldowns; if I go any heavier I think I might end up pulling more from my arms and sacrificing my form. I increased the weight on my curls and skullcrushers. I will stick with the weight for the curls for a few sessions as they were tough and perhaps stay the same on the skullcrushers for another week.

Front Squat
Warm-up sets: 5x58, 4x62.5, 3x68
Working sets: 8x78, 6x78, 8x78

Military Press
Warm-up sets: 5x29.5, 4x35, 3x39.5
Working sets: 8x41.5, 8x41.5, 6x43.5

Barbell hip thrust
15x71, 15x71, 16x71

Lat Pulldown
15x26, 15x26, 17x26

Barbell curls
11x29, 9x29, 10x29

EZ bar skullcrushers
16x24.5, 15x24.5, 14x24.5

[Partyrocking]

Nice job on the OHP!

For the front squats, feel free to play around with the width of your hands until it feels right. I’m still doing that. Too wide I have trouble keeping a hold of the bar, too narrow my elbows drop.

For the lat pulldowns, try doing a set of straight arm pushdowns during your warmups. It should help you feel your lats contract and then focus on that muscle when you do your pulldowns.

[LunaLifts]

Men! I had some male friends comment about my 'lack' of muscle when I posted a fun picture of me flexing on ********. Thing is, they are beer-guzzling smokers who eat nothing but cr@p and have the figures to show for it! I felt like saying I bet I'd beat them on abs but I chose to stay silent. It's more graceful

Without going into too much information (as it's not pleasant!), I'm still feeling the effects of the IBS. I'm bloated and I can't 'go' properly if you catch my drift. I'm on day five since we went over to our friends' for dinner. I think it's karma for that extra bit of cake! I did tell them my issues with gluten and although they made the lasagne gluten free I suspect they didn't think about the flour in the cake. Never mind. I will know not to have seconds next time! :/

Tell them if they don't shut up the next picture will be of you kicking their arses.

That does sound unpleasant, but at least you got to enjoy some good food at the time. Lol. Nice job on the OHP. It's a hard one to get up there.

[FallenAngel80]

Nice job on the OHP!

For the front squats, feel free to play around with the width of your hands until it feels right. I’m still doing that. Too wide I have trouble keeping a hold of the bar, too narrow my elbows drop.

For the lat pulldowns, try doing a set of straight arm pushdowns during your warmups. It should help you feel your lats contract and then focus on that muscle when you do your pulldowns.

I never thought to play around with my hand width..I'll do that, thanks Perhaps my hands are too narrow at the moment.

I do have trouble knowing whether or not I am targeting my lats during the pulldowns. I can feel something contracting in my back, but it feels more like my shoulder blades more than my lats. I'll do some straight arm pushdowns and see if I can feel it

[viccles007]

I saw that on IG, congrats on the PR!!

[FallenAngel80]

I saw that on IG, congrats on the PR!!

Thanks Dr V

[LunaLifts]

I started feeling LPDs more when I started doing BB pullovers when I wasn't able to do the LPDs. They still worked my lats before, as they increased from what I started with, but it does feel better to really feel them. If I'm sitting too far from the bar it effects it too, but it seems some LPD machines have you braced against something anyway.