Novels and Barbells

[jsari23]

feel better sorry about the shoulder pain

[Fiction2Fitness]

This alone makes me want a home gym!

Hope the shoulder feels better soon Macros still look good even with the ice cream - great job!

A home gym would be nice as that would also mean a decent sized home. Probably wouldn't work so well in the apartment where three of us live and my bedroom is the dining room. Some day though, maybe will have a home with a gym and all the equipment I want. The ice cream was okay but still not the best day macros wise with the less protein and much higher than usual fats, but evens out probably since I am low on that sometimes too.

feel better sorry about the shoulder pain

Thanks. It's doing better. The alternating cold and heat plus the one night not sleeping on that side seems to have helped.

Today was a long day since have the class as part of my work shift, so had that in the morning before going to the store at around 1 pm. Didn't get through all of the chapters before hand or do as much studying as should have. Need to pick up a little because from the work program there are only 2 classes left and the final is just a refresher. It's really more of a study on your own with just a little guidance type of system. Lots of studying left to do and soon I can figure out when I'll take the test.

Went to the gym after work. It wasn't too bad though had some waiting for equipment and I decided not to do pause squats or good mornings so someone else could use the rack after me. Had the fixed safety one so had to step away from the safeties in order to squat but the weight isn't heavy yet though still on the tough side since it's 10 reps. Look forward to when it drops down to less than 6 reps per sets.

squat 2x10 @ 25, 1x10 @ 95, 2x10 @ 145
overload 230 for 20 count
single leg curl 2x20 @ 2 (guessing 20 or something)
leg extension 2x10 @ 4 (40 maybe)
single leg leg press 3x10 @ 20
seated calf raise 3x12 @ 6 (60 ish)

The machines were a little weird as the seat moves when doing the leg curl or extension. Got the lifting done and since shoulder is doing better, hope to try out bench press tomorrow. Trying to write a little of chapter 1 since should be on chapter 2 or 3 by now but the first week of the challenge has been a struggle. It was a rough patch financially with rent and everything, so had a little more stress than normal, which didn't help. Hoping to make a strong push in week 2 and get some stuff done or planned. Definitely no dull moments in my spring. lol

[Fiction2Fitness]

Forgot to talk about the food. I am not a big morning food type of person even with having the class thing start at 9:30 (I was there before 9). Just had half of an almond milk smoothie from Odwalla that was Snickerdoodle flavored and thus, delicious. Had a headache most of the day so lunch didn't feel like much once we got to the store. I ended up getting a Lenny & Larry double chocolate cookie and a set of hard boiled eggs. Dinner was much better. Made chicken legs in a red chili sauce and had some kale salad thing on the side that had poppyseed dressing. Not bad overall. Managed to get 70 protein and 56 fat with calories over 1300 (1350 ish).

Probably should check my weight soon and still need to take measurements. Shark week should be ending soon too so hopefully that helps things and week 2-3 are a little better on this cut.

[tina722]

Anything over 5 reps is awful. How long do you stay in the higher rep range?

Chicken in red chili sounds delicious!

[jsari23]

nice job on those cardio squats!

[Fiction2Fitness]

Anything over 5 reps is awful. How long do you stay in the higher rep range?

Chicken in red chili sounds delicious!

I agree. Luckily it's just the first couple of weeks and silly me was supposed to do 8 instead of 10 for that, but on other main lifts the first weeks are 10 reps. The first couple of weeks are 10 then 8 and the middle weeks in the 10 week peak cycle are 5 reps before going down to 3, 2 and eventually the single ones. The chicken was pretty good too.

nice job on those cardio squats!

hehe, thanks.



I'm a little behind as I went to the gym Thursday but had no tech with me, didn't even have my cell phone, and it was a really long day. Was near work before 11 am but my shift started at 3 pm, so I did the bench workout then walked on the treadmill for an hour. Then went to starbucks and tried to study. The book has really long chapters so even with having over an hour where I studied (I also did a little novel writing in a notebook) I hadn't even made it through a single chapter. Need to finish that chapter in fact, as it's a long one on nonsterile compounding. Then I worked, which was fine except they didn't have someone for Wine&Spirits, which meant instead of using my time not at the smaller store where I was working thur-fri, I got nothing done, spent the whole shift cashiering and had to stay till 11:30pm. Yesterday morning, I worked at the other store at 9 am and it takes over an hour to get there from my apartment. No gym though as sister's internship has included help set up an art exhibit that opened last night. So, once she finally made it even after the pharmacy had closed and I waited outside for a while, we went to the 14th Factory for the exhibit opening.

Hopefully the next schedule is done soon and I'd better have two days at the other store because I can't get it all done in one day. They are still deciding what hours they will have at the other store as the head of it wants both another pharmacy tech and a front end who can help in pharmacy. My boss, however, said they were trying to see if the store gets one or the other. So, we'll see because I'm not certified so if they go just pharmacy tech, I won't be able to transition to that other store as my main location. Hard to tell who has the best information though because I am pretty sure the assistant manager who was supposed to call and talk to the other pharmacist about my hours Thursday and having me work at the main store, I don't think he actually called though he said he did and that I was working there this last week. The pharmacist hadn't talked to him and asked me if I had worked over there because they had scheduled me, which was true but he was supposed to have been contacted on the matter. It's a bit of a struggle with the back and forth, so no idea how things will end up when things settle.

Anyways... Thursday's workout was:
bench 2x10 @ 45, 2x10 @ 75
close grip pause bench 2x6 @ 65 - supposed to do 10 reps but can't quite get there
incline bench - 2x10 @ 55
tried lat pulldown to check on my shoulder, still a slight ache, 1x6 @ 55
leg raises (attempt at ab work) 2x8 @ bw, shoulder had a tiny ache


Today should be deadlifts and shoulders, since I didn't go to the gym yesterday. Then lots of studying because next class is on Tuesday instead of Wednesday. Only 2 classes left then it's study more on own and sign up for the test.

[Fiction2Fitness]

Went to the gym to attempt some deadlifts. Took a long time as I had to wait for a rack to open up, which ended up with me using the space before it and someone else used the rack since I wasn't doing squats. Beyond that, had someone also in that area used the tbar thing and at one point someone right behind me using the battle ropes. Got a bit crowded but still made it through. Tried the lat pull down at a lightish weight and had a tiny bit of pain but managed.


deadlift 2x8 @ 135, 1x10 @ 165 and 1x10 @ 185
stiff leg deadlift on step 2x8 @ 135
yates row 2x8 @ 75
wide grip lat pulldown 2x10 @ 60
one arm db row 2x10 @ 27.5
treadmill for 30 minutes at 3.0 incline


Now for some writing and studying. Want to film a protein bar taste test but roommate is home so not sure I'll get the privacy or anything to do that, so we'll see.

[Fiction2Fitness]

Today I combined upper accessory with shoulder day though skipped a couple of things on each one. Had time since switched shifts with a coworker and don't go in until 3 pm, so went to the gym earlier than usual. Not as crowded as yesterday.

10 minute warm up on elliptical
Push Press 2x10 @ 45 and 2x8 @ 65
wide grip bench press 2x10 @ 45 and 2x10 @ 55
db side lat raise 2x10 @ 10
bent over db raise 2x10 @ 5
tricep pushdown 3x12 @ 60 - had slight ache
face pull 2x12 @ 60
25 minute walk on treadmill, 20 min 3.0 incline on 3 speed

Felt the pain a tiny bit in the tricep pushdown. Might have been more of a tricep issue than shoulder, hard to say for sure. Still it's much better than a week ago. And this is the end of the first official week in the 10 week program cycle. 1 down, 9 more to go and looking forward to the lowering of reps per set as I go forward with this one.



Body weight hasn't gone down yet. This morning it was 136. The start of the 13 week challenge was rough with the financial stress, lack of groceries, and monthly cycle. Going to keep tracking and the numbers should go down in the next couple of weeks. Plus, I can buy a little food. Sister isn't as sick so can try to catch up since she still owes rent and shouldn't have another day where what I have to eat is cream puffs for lunch. Today I might get an acai bowl before work for lunch if I go early enough. mmmm Calories should be 1500 range, but depends on what I get and if I have a snack at 11 pm after work.

[itsagoodday]

Aw, hope the shoulder clears up for you soon! Not cool, shoulder, not cool

I agree. Luckily it's just the first couple of weeks and silly me was supposed to do 8 instead of 10 for that, but on other main lifts the first weeks are 10 reps. The first couple of weeks are 10 then 8 and the middle weeks in the 10 week peak cycle are 5 reps before going down to 3, 2 and eventually the single ones.

Cardio squats

I like the sound of the later weeks though

[anandagirl]

Get your sh!t together shoulder, aint nobody got time for your sheningans

Body weight hasn't gone down yet. This morning it was 136. The start of the 13 week challenge was rough with the financial stress, lack of groceries, and monthly cycle. Going to keep tracking and the numbers should go down in the next couple of weeks. Plus, I can buy a little food. Sister isn't as sick so can try to catch up since she still owes rent and shouldn't have another day where what I have to eat is cream puffs for lunch. Today I might get an acai bowl before work for lunch if I go early enough. mmmm Calories should be 1500 range, but depends on what I get and if I have a snack at 11 pm after work.

Hang in there. I just finished my first week of tracking, and it could have been far better. Steady as she goes

[Fiction2Fitness]

Aw, hope the shoulder clears up for you soon! Not cool, shoulder, not cool

Cardio squats

I like the sound of the later weeks though

Thanks. :-D It's just a tiny achy but much better. Looking forward to the later weeks too.

Get your sh!t together shoulder, aint nobody got time for your sheningans

Hang in there. I just finished my first week of tracking, and it could have been far better. Steady as she goes

Agreed, pesky shoulder. Nice work on the tracking. Same here, my first 10 days could have been better but just gotta keep pushing.

[Fiction2Fitness]

Squat Day

squats 2x10 @ 45, 1x10 @ 95, 1x8 @ 135 and 2x8 @ 155
overload 235 for 20 count
good morning 3x10 @ 95
pause squat 2x5 @ 95
leg extensions 2x12 @ 55

Had class this morning then work. Went to the gym after and got most done but had to skip a couple of things since didn't feel like waiting for accessories. I'll have time at the gym tomorrow to do them. Now to maybe get a little fiction writing done.

[astronut96]

Great work and smart to take it easy on the shoulder. It's so hard in that area to tell where the pain really originates.

Is "overload" taking the weight on your back for a count of 20? Does that help with the mental aspect of the weight getting heavier? I struggle with that when I'm scheduled to reach a milestone, though it's getting better.

[Fiction2Fitness]

Great work and smart to take it easy on the shoulder. It's so hard in that area to tell where the pain really originates.

Is "overload" taking the weight on your back for a count of 20? Does that help with the mental aspect of the weight getting heavier? I struggle with that when I'm scheduled to reach a milestone, though it's getting better.

Thanks. And yeah, holding the weight for a bit to get used to having the heavy weight. Does help with the mental aspect. Granted the one rep max attempt still feels heavy but it's not as crazy feeling as the top weights used for the overload.

[Fiction2Fitness]

Did the accessories from yesterday and a couple others. Had a lot of time after work since sister didn't get done with her internship until 7 and I was done at work at 3:30.

single leg leg press 3x10 @ 20
hack squat calf raise 1x15 and 1x20 @ 90
single leg curl 2x10 @ 47 (2)
cable kickback 3x12 @ 20
treadmill for an hour, 55 minutes at 3.2 speed and 3 incline

Food is going okay though so tempted by foods that would exceed the cut goal. Hopefully see progress soon.

[Fiction2Fitness]

Shoulder seems to be doing okay now. Bench day, before work as had to be in the area before 11 but don't need to clock in at work until 3. Used up over an hour at the gym, now am at starbucks attempting to write. Later going to get food from Shophouse. It's an "asian" version of chipotle with rice bowls, veggies and protein. The one near work, however, is closing tomorrow so I'm going to get it one last time even if it's a bit up there in sodium and such. Fatsecret doesn't even really have anything from them listed, so calorie wise will have to rely on something else. No progress so far but still going to just focus on tracking for March. Then evaluate. I should weigh everything, I know, but my scale sucks and is dead. So there is that issue. Trying out fatsecret but not sure if it's any better than MFP thus far as MFP at least has shophouse bowls listed along with the general ingredients instead of just 4 random items but not like I'll have it anymore for the rest of the cut since the food place is closing. Body probably is also a little unhappy with the current sodium/water balance and having so much dairy based items. Maybe need to trim back on that as have had protein stuff with dairy, greek yogurt and I'm fairly certain the sweet cream cold brews from yesterday use dairy too. Just have a plain cold brew today which is less calories but not as delicious.

Bench went okay but my right elbow isn't liking closed grip bench, especially with pausing. I did one set with pause and one without as I'm not getting the weight and reps needed. I might try pausing on wide grip to see if it's any better as do see the benefit of working in pause for bench. Bonus though, found some 2.5 plates at last. These are hard to find at any of the locations.

band pull apart - 3x15
bench - 2x10 @ 45, 1x10 @ 65 and 2x10 @ 80
close grip bench paused - 1x8 @ 45, 1x8 @ 65 and not paused 1x10 @ 65
incline bench - 2x10 @ 55
face pull - 3x10 @ 70
30 minute walk on treadmill at 3 incline and 3.2 speed with 5 minute cool down after lowering incline and speed periodically

I had to adjust the weights a little because the program calls for ones that I can't do without even smaller micro plates. Technically was supposed to do 79 for bench, 67 for closed grip and 57 for incline. Having to round up or down depending on the lift and how things are feeling since I don't have a way to get the exact odd numbers from the program but should be okay. Tomorrow is shoulders bur for now, I'm going to chill in Starbucks for a couple of hours, attempt to write (maybe the donut story for the dozen food challenge as I need to work on that video for youtube and the blog) then go get lunch before going in for the evening work shift.

[aquamarine84]

Aw, it sucks when a place you love closes. At least they gave notice...restaurants don't normally do. And yay for the 2.5lb plates!

[anandagirl]

Oh man, that place sounds awesome too! Sorry it's closing. I never could get into Fatsecret. I try to make sure I'm always using the verified entries on MFP.

And yes, sweet cream cold brew is 1000x better than cold brew

[Fiction2Fitness]

Aw, it sucks when a place you love closes. At least they gave notice...restaurants don't normally do. And yay for the 2.5lb plates!

Thanks. It wasn't the greatest place but still rather tasty and sad to not have it so nearby. Oh well, guess it will be subs or whatever else I find. Though there is a waffle place that looks interesting if you don't mind spending like 10$ on a waffle. Pesky hollywood prices. Yay for micro plates for sure. Really need to just bite the bullet and get some 1 and .5 lb ones for myself as that would make this much easier.

Oh man, that place sounds awesome too! Sorry it's closing. I never could get into Fatsecret. I try to make sure I'm always using the verified entries on MFP.

And yes, sweet cream cold brew is 1000x better than cold brew

Exactly, so much tastier. I'm still not sure on Fatsecret but going through for now and we'll see. Really, I need to get a better/working scale and that would be better off. Ah the joys of cutting.



Today was an easy day as it was shoulders. I even got to use the dry sauna that was in the women's locker room at this location near the other store. That one has barely anything within walking distance so had a salad I brought in with bleu cheese dressing and buffalo flavored tuna. It was decent but not all that filling. Dinner is leftover vegetables and jungle curry chicken. Will try to get a snack later, still need some protein for today as usual.


db shoulder press - 2x10 @ 20
front plate raise - 2x10 @ 25
side lateral raise - 2x10 @ 12.5
one chinup at assisted shoulder machine as couldn't get the assisted part working then a couple hangs from it
15 minutes sauna

Now to maybe write or work on videos. Have tomorrow off and might finally get around to taking measurements.

[astronut96]

Great job getting it done and adapting F2F!

[Fiction2Fitness]

Great job getting it done and adapting F2F!

Thanks!


So, two+ weeks in to the 13 week challenge. Weight is still 135, so no progress there. The first 10 days had some ups and downs with monthly cycle, stress from lack of money, and pastries for lunch that one day (the cream puffs, omg). But I'm still tracking and the number should go down as long as I don't give up on the plan.

And I finally took measurements. I haven't done that in a long time. In fact, not sure if I even have the updated version on the external hard drive so might have lost those numbers. I did find an old post I did in a group on myfitnesspal back when we were keeping track of measurements in the women following stronglifts group. The post was December 2015. So, it has been over a year.

December 2015 measurements
Height: 4' 11.5"
Waist: 37"
Chest: 35"
Hips: 36.5"
Arm: 10.75"
Leg: 20.5"

Weight: 136
BMI: 27 (online calculator has healthy bmi for my height at about 125)


I have a few more measurements (places) added as I am doing two spots on waist. I have at the belly button as that's the smaller part, then also above since I'd like that part to decrease though some of it is excess skin. I also didn't pull it tight and have that noted so I know not to do that when I check back. Also all in inches cause yeah.

Hips - 38
waist (smallest) - 36
waist (upper) - 38
chest (over bust) - 35
chest (under bust) - 33
thigh - 22
bicep - 12
wrist - 6
neck - 13
weight - 135.4

Not sure how to interpret the changes. My hips went back up but I'm okay with that. Waist I believe was above the belly button so it's up a tiny bit but eh. Weight is around the same, that was back when I'd first gotten into the 130's as for the weight measurement. In fact, all of the numbers are up a little (thighs and biceps even) over the last year, which is a little weird as I've lifted this whole time. So, either my measuring is a little off, water levels are different than before or I'm doing the opposite of recomp goals and switching fat for muscle, which isn't a good thing. Hopefully the numbers change down during this challenge. I don't really have a consistent way to check fat percentage to know how that has changed but not like my stuff doesn't fit or anything. In fact, the 8's are often a little too big on me. Could be that I measured tighter instead of loose too on some of them, so that the numbers aren't really that far off except thighs and biceps were a little more of a change.

We'll see how things turn out in the next few weeks.

[Fiction2Fitness]

On the plus side, while I had a really slow start to everything, I'm making progress on other list aspects. I am almost done with chapter 3 of List 13 with a word count total right now just under 7,000 words. A little behind goal still but if keep making progress like this then should get caught up soon. I've been studying for the PTCB and have the last class from work on Tuesday. Then will be registering and I'll have to take the test before my June deadline so that will be a big cross off on my own list 13. Still have lots to do so better get to work.

[anandagirl]

Keep on keeping on girl. Half the time I can't trust my measuring technique!

Nice job on the writing as well

[tina722]

Agree that it can be hard to keep measuring techniques the same over the years. I wouldn't put too much stock in measurement numbers. You've been lifting the whole time, so it's pretty likely that you built some muscle. 2 weeks down!!! You are doing great, just stick with it!

[Fiction2Fitness]

Keep on keeping on girl. Half the time I can't trust my measuring technique!

Nice job on the writing as well

Thanks. Self measuring is a challenge and easy to get a little off point.

Agree that it can be hard to keep measuring techniques the same over the years. I wouldn't put too much stock in measurement numbers. You've been lifting the whole time, so it's pretty likely that you built some muscle. 2 weeks down!!! You are doing great, just stick with it!

Thank you. I'm sure it's just fluctuations and having been so long since measured. Do think I did more of a pull it tighter approach back then to get the slightly smaller number. So noting the aspect now and in a few weeks can get a little closer to similar. :-)



Had morning shift, which went okay as did get a fair amount done and didn't get too many tasks to distract from my main focus. Almost got a nap but sister was watching tv when we got home and I hate to admit it but I don't care for the office and it's kinda annoying to listen to when don't want to be watching it. My room is the dining room which has no door or anything so can't block it out unless I put in earbuds, which bother my ears. I was hungry after work so had dinner then. Made it to the gym and it went decent. Got the squat rack/cage right away instead of having to wait, which was a nice change of pace for this location.


deadlift - 2x10 @ 135, 1x8 @ 175 and with belt 1x8 @ 195
stiff leg deadlift on step - 2x8 @ 145
yates row - 2x8 @ 75
cleans - 2x8 @ 55
one arm db row - 2x12 @ 30
wide grip lat pulldown - 2x10 @ 60

Shoulder is pretty much better but did feel it just a tiny bit on the lat pulldown. Supposed to do wide grip pull ups but uhm yeah, I can barely manage a single pull up, let alone sets of 8-10 and the assisted ones were in use at the time. Got some video clips too so can do the deadlifts with the labrada protein bar taste test. Need to get more videos edited so can post them.

Now I'm home along and going to work on some video things and maybe write. Sister and roommate are gone to go see Beauty and the Beast for roommate's birthday. Had a slight grumble as no one even invited me even though it's a tad expensive to go to the theater they had chosen but would have been nice to just get asked. Oh well. I'll stay home, eat a container of arctic zero (also have halo top but gonna do the lower cal one for tonight) and cuddle with the cat.

[itsagoodday]

Glad the shoulder is doing a lot better! It's amazing how slow those darned things can be to heal, as I have been learning myself recently

Squat Day

squats 2x10 @ 45, 1x10 @ 95, 1x8 @ 135 and 2x8 @ 155
overload 235 for 20 count

Ohhhhh, I need to try those overloads again sometime. I keep telling myself to, but then I forget when I'm at the gym. Five second memory

[jsari23]

Thanks. Self measuring is a challenge and easy to get a little off point.

Thank you. I'm sure it's just fluctuations and having been so long since measured. Do think I did more of a pull it tighter approach back then to get the slightly smaller number. So noting the aspect now and in a few weeks can get a little closer to similar. :-)

Got the squat rack/cage right away instead of having to wait, which was a nice change of pace for this location.

Shoulder is pretty much better but did feel it just a tiny bit on the lat pulldown.

Oh well. I'll stay home, eat a container of arctic zero (also have halo top but gonna do the lower cal one for tonight) and cuddle with the cat.

yes have difficulties with measuring as well, was it tighter last time was this the pot on my thigh etc....

Nice always great when a rack is free when you need it

When my shoulder is/was acting funky I switch to close grip on the lat pull downs, feels much better

Oh how is the artic zero? I only every had the Halo Ice Cream so far

[Fiction2Fitness]

Glad the shoulder is doing a lot better! It's amazing how slow those darned things can be to heal, as I have been learning myself recently

Ohhhhh, I need to try those overloads again sometime. I keep telling myself to, but then I forget when I'm at the gym. Five second memory

It did heal quite well and luckily it was just a minor thing, so glad for that. I do like the overloads even though they are heavy and look a little odd to some since unrack the heavy weight then just stand there. Do think it works well on the mental side to get ready for trying to get a new PR.

yes have difficulties with measuring as well, was it tighter last time was this the pot on my thigh etc....

Nice always great when a rack is free when you need it

When my shoulder is/was acting funky I switch to close grip on the lat pull downs, feels much better

Oh how is the artic zero? I only every had the Halo Ice Cream so far

Very nice when rack is free. Nice point on the pull downs, if it acts up on the wide grip then I'll try that instead. The arctic zero is a bit bland in flavor. This one was peanut butter fudge but was more just a very light chocolate flavor and that is all. But less than 200 calories for the whole thing. I tried the maple one too and it had a hint of flavor. I haven't tried many of the halo tops as they all are dairy based ish but I'm ignoring that allergy just a little. I want to do the dairy free ben & jerry flavors but they are never on sale.


Yesterday I did absolutely nothing. I napped and really that is about it. Cat enjoyed it as spent part of the time napping on the couch with her. Surprised I slept well last night considering all the nothing but managed fine with some discomfort by morning from spending that much time sleeping.

Time to go to the gym and get squats done. Have early morning shift tomorrow at work.

[Fiction2Fitness]

Well the gym was packed. Should have known just from the parking situation as it was hard to find a parking spot. On the plus side, it didn't take me that long to get a squat rack despite the packed nature, so that was good. On the other hand, I had a few things I just didn't get to because I didn't know how long I'd have to wait for each one and that's even with skipping around to other things out of order. Getting a flat bench was near impossible. No idea how long the guy was going to continue to use the leg press either. Even leg extension was hard to get to as always had someone using it. So, I'll do some of the stuff tomorrow since I'll be done at work by 3:30 but sister won't be done with her internship until 7. Good part = squats are now in 5 rep range. Yay!

squats - 2x10 @ 45, 1x10 @ 95, 1x10 @ 135 and belt 2x5 @ 165
overload - 235 at count of 20
single leg curl - 2x10 @ 40
tricep overhead extension - 2x12 @ 30
tricep pushdown with rope - 3x12 @ 50

And that was it. So tomorrow will be a bit random with wide grip bench press, single leg press, leg extensions, bicep curls and if I feel like doing them, calf raises using the hack squat.

Calories are on the lower end today. Still have about 300 calories to eat in order to make it to 1400 for today but that'll be easy to manage. Protein should be at least 70 and fats are almost 40. Not the best and not bad either. Hope to see some progress before the month ends.

[Fiction2Fitness]

Finished the accessories from yesterday even though had a headache, worked all morning and hadn't eaten much. It went okay at least. Well, I struggled with preacher curls but those suck anyways. I had to set up some plates for me to stand on and still have to be on my toes to reach the curl bar. Pesky shortness getting in the way as usual. It was also tough to get the hack squat set up because it was at the top position and I struggled to get it down lower. Managed and now spending time at Starbucks with some cold brew. I should write but still have headache so we'll see.

single leg press 3x12 @ 20
hack squat calf raise 2x20 @ 90
wide grip bench 2x10 @ 45 paused 1x10 @ 50 and regular 1x10 @ 50 (think I like pause better on wgb than cgb)
preacher curl 2x10 @ 10
leg extension 2x10 @ 60
cable kickback 3x12 @ 22.5
walk treadmill 4 incline 3 speed for about 25 minutes then bit of a cool down