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Thread: Laser Focus

  1. #1981
    sadly, life is a marathon shesprints's Avatar
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    Back home and hit the gym again.

    Calories: 1830, 226C/142P/46F
    Workout:

    5 min jog
    Dynamic Warm up
    Deadlifts 65 x 10, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5, 4, 3
    Chin ups 5 x 3
    Split squat 45 x 5, 65 x 5, 85 3 x 5
    Pushups 5 x 10
    Crow pose 3 x 45 seconds
    Toes to bar x 5/leg raise x 5 3 sets

    Quad stretch
    Foam roll


    It's cool that I can do toes-to-bar and five sets of 3 chinups now. My next goal is a towel grip pullup, because of the carryover to BJJ. All of my friends and family are commenting on how ripped I am. I think a real six-pack is gonna happen for me next year. I have good momentum and my eating feels on a great habitual track. You guys. I'm so excited.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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  2. #1982
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    I took two days off this weekend, mostly because I walked a LOT on Saturday, which aggravated my knee again. I also realized that I've been slowing the healing by doing things like squatting. I read some sources on bursitis that say to strictly avoid bending my knee, along with the icing and anti-inflammatories. So I will do that for the next few days.

    I did go to the gym today regardless to focus on shoulders. I felt oddly weak and tired given I had two days off, not sure why.

    Calories the last two days were 1850 and 1810. Today...

    Calories: 1785, 225C/122P/50F
    Workout:

    Assisted pull ups decreasing assistance 3 x 8, 2 x 5
    Push ups 5 x 12
    Pull ups 10 x 1
    BB OHP 45 x 10, 50 x 8, 55 x 6, 60 x 5, 65 3 x 3
    Standing IYT raise 5lb 8 each x 3
    Toes to bar x 5/hanging leg raise x 5 3 sets
    Handstand against wall hold
    Straddle sit holds x 3


    I basically invented straddle sit holds by thinking of something I could do that was similar to crow pose but didn't involve bent knees.

    A random very ripped dude smiled at me in the gym today. Either my form was good or I look cute. I'll take either I guess. I do feel like I'm looking good, and have bought new clothes, including crop tops, now that I am pleased with my emerging abs.

    Sets of 12 push ups today! Very happy. I would like to get up to sets of 20-25.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  3. #1983
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    Still aggressively resting my knee. Icing a lot. Anti-inflammatories. I did swim, which was... fun given my shoulder workout yesterday. My arms legitimately would not move as quickly as I wanted them to.

    Calories: 1740, 207C/127P/50F
    Workout:
    Swim 2400 yards
    400 warm up
    4 x 25 build
    2 x 200 pull
    400 base pace
    4 x 100 on 2:10 (1:31 each)
    8 x 50 on 1 min (42 each)
    4 x 50 breathing every 5, 7, 9, then 1 breath and 0 breaths per 25
    100 cool down


    I'm feeling okay but depressed due to not training BJJ. Hopefully being really strict with my knee will get me back sooner.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  4. #1984
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    Yesssss good bench session today due to going in right after breakfast. Was a little bloated during abs but I'm glad I am basically back up to my pre-cut bench weight for reps.

    Calories: 1740, 191C/152P/46F (high protein thanks to a whole 7 oz of steak at dinner)
    Workout:

    Battle rope 5 min
    Pushups x 10
    Bench press 45 x 10, 65 x 10, 75 x 8, 85 x 6, 95 3 x 5
    Chin ups 3 x 3
    Dips 3 x 5
    Dumbbell 21's 12lb x 3 sets
    Toes to bar x 5/leg raise x 5 3 sets
    Straddle sit hold 3 x 3

    Really busy workday but a good day. My belt keeps getting looser, which I enjoy; I am also pleased with how well straddle sit holds are improving the second time I tried them. I could really keep my legs up and hovering for some time! I would like to get from there straight into a handstand at some point:



    I really want to work on my shoulders a lot more. Plus handstands, obviously.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  5. #1985
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    Calories: 1745, 225C/135P/42F
    Workout:
    Swim 2400 yards
    600 warm up
    4 x 75 as 50 free/25 IM drill
    4 x 50 free/kick IM order
    4 x 25 IM

    4 x 25 fly
    150 IM order no fly

    4 x 25 back
    150 IM order no back

    4 x 25 fly (couldn't do breast)
    150 IM order no breast

    4 x 25 free
    150 IM order no free sub fly for breast

    200 cool down breathing every 3, 5, 7, 9

    I genuinely hate swimming but it is the only cardio I can do right now and it's marginally less bad when I get used to the temperature of the water. At least it's movement. I bribe myself through it by reminding myself that the next day will be a lift day.
    "The right to be heard does not automatically include the right to be taken seriously."
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  6. #1986
    fluffier than avi phoenix4444's Avatar
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    Love the variety in your training.
    *Trying to stay sane and get back to avi status.
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  7. #1987
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    Originally Posted by phoenix4444 View Post
    Love the variety in your training.
    My knee is still stupid af so I need to entertain myself somehow. Training gymnastics movements insofar as I can will only help my BJJ. I am also trying to target abs and shoulders, which are historically weak areas on me. That said, I plugged my lifts into symmetricstrength.com and I'm 96% symmetrical, which is AMAZING and so much better than I used to be! I used to be so much stronger in my lower body than my upper.

    That said, my weakest lift is overhead press but I'm freakishly strong at dips, apparently? I can do at least 6, probably 8-10, with strict form. Not sure why I'm so good at dips. I don't even practice them a lot.

    OK, today!

    Calories: 1710, 207C/149P/41F
    Workout:
    Prone handstand posture with stick pulses 3 x 10 and hold
    Hollow hold 3 x 30s
    Push ups x 10
    Assisted pullups 2 x 8
    Plyo push ups 5 x 5
    Pull ups 5 x 2
    Toes to bar x 5/hanging leg raise x 5 3 sets
    OHP 45 x 10, 50 x 8, 60 x 5, 65 x 3, 70 x 2, 1
    Single hand switch hangs
    Oblique hanging leg raise 3 x 10 (both sides count as 1 rep)
    Standing IYT with 5lb plates 3 x 8
    Face pulls blue band 3 x 15
    Straddle sit hold 3 x 3

    That felt really good! I may try to get three reps of pullups on Sunday if I'm feeling good. We're doing a pancake breakfast with my dad on Sunday, and I do plan on having a couple of those, so that should be good fuel for my workout.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  8. #1988
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    Yesterday was a day off:

    Calories 1610, 177C/119P/49F

    Today was slightly higher on calories because of chocolate chip pancakes. To be quite honest I would not eat them again. I hated feeling sugar-high afterwards and would rather just have some dark chocolate and peanut butter as a treat if I want one.

    Calories: 1950, 243C/132P/57F
    Workout:
    Battle rope 5 min
    Assisted chin ups x 8,5
    Chin ups 5 x 3
    Push ups 5 x 13
    BB rows 65 x 10, 75 x 10, 85 2 x 8
    DB stiff legged deadlifts 27.5s x 10, 30s x 10, 35s x 10, 40s x 10
    Calf raise 85 3 x 25
    DB 21's3 sets at 12
    Toes to bar x 5/hanging leg raise x 5 3 sets
    3 x 3 straddle sit hold
    Battle rope max 3 x :30

    I'm getting better at the straddle sit holds. I really like battle rope. But I may have pushed it too much with this workout as my knee is still swollen and I can feel the fluid inside.

    I'm frustrated by how long my knee is taking to heal. I may need to break down and see a doctor about it.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  9. #1989
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    Ate some extra fruit and vegetables at a dinner with my parents, just a lot of volume because I didn't have a dense carb source. I'm trying not to beat myself up for feeling rather full.

    Calories: 1830, 221C/150P/47F
    Workout:
    2400 yards swim
    500 warm up
    300 kick drill swim IM
    200 drill swim IM
    100 IM
    200 stroke free IM
    300 stroke free stroke IM

    2 sets of
    5 x 50 free slow med fast med slow
    4 x 25 free fast

    100 cool down


    I'm pretty down lately. I don't like my eating routine being disrupted and for the past couple of days it has been. The good news is that I definitely find it easy to keep eating healthily when I'm on that track and prefer the feeling of being a little hungry to being overly full. I think that's a good change from this cut.
    "The right to be heard does not automatically include the right to be taken seriously."
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  10. #1990
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    I think I was just bloated from eating a lot of volume last night, because I felt pretty hungry today, as well as tired. I didn't sleep well. I was going to do a full upper body day but decided to do push/pull days this week so I just did push exercises today.

    Calories: 1830, 226C/129P/50F
    Workout:
    Prone Superman holding stick pulse x 10 hold 10
    Hollow hold 3 x :30
    OHP 45lb x 8, 50lb 5 x 8
    Dips 5 x 8
    Pushups 5 x 10
    DB standing front/diagonal/side raises 7lb 2 x 8, 6lb 2 x 8, 5lb x 8
    Handstand against wall x 3

    I worked really hard on overhead press form today, keeping core and glute tension and using bulldog grip for the first time. It really helped. Sometimes my back will hurt after OHP but it did not at all today, and I felt more powerful in the move, too. In a sense, it was like practicing handstand posture, but with a bar. I think working hard on my shoulders will ultimately improve my handstands.

    Also, fun news: the woman I beat in the semifinals of my last tournament just got her purple belt. So I defeated an almost-purple belt! Aha!
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  11. #1991
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    My grandmother died today. I don't really want to write much about it but it's not as sad as it could be because she had dementia and didn't have a good quality of life anymore. It's still sad.

    Anyway, notes for today.

    Calories: 1850, 213C/132P/54F

    Workout:

    Assisted pull ups x 10, 8, 6
    Pull ups 5 x 2
    Mid back seated cable row 50 x 10, 70 x 10, 85 3 x 8
    Single arm lat pull down 25 x 10, 40 2 x 8
    Toes to bar x 5/leg raise x 5 3 sets
    Straddle sit hold 3 x :10

    Just a really short workout today, busy and just got home after being with my parents.
    Last edited by shesprints; 12-11-2019 at 09:43 PM.
    "The right to be heard does not automatically include the right to be taken seriously."
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  12. #1992
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    I am so sorry. My heart goes out for you and your family.
    *Trying to stay sane and get back to avi status.
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  13. #1993
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    Originally Posted by phoenix4444 View Post
    I am so sorry. My heart goes out for you and your family.
    Thank you, phoenix. I've been trying to be there for my mom (and to a lesser extent my dad). Today I went to her house and helped her plan the whole funeral and lunch afterwards and went through a ton of pictures to get some good ones for a slide show at the memorial. It was really nice, actually, seeing a lot of old pictures of my grandmother having fun with us when we were kids. She was a terrific grandmother and definitely is one of the reasons I'm so fierce and killer. She once stabbed a man for flashing her in a movie theater. And she had an incredible sense of humor. She claimed to get out of jury duty by pretending to be wildly attracted to the defendant. And she was an amazing cook and we made delicious (and messy) recipes together in her kitchen all the time.

    So yeah. I miss her. But at the same time, like I said, her terrible quality of life and dementia in recent years means that it's probably for the best that she passed away. She said so herself in a lucid moment toward the end.

    Whew. Okay.

    Anyway, today was a really busy day, between helping my mom with arrangements and work, but I did get to the pool to swim during midday practice. I needed the cardio as a way of adjusting my mental state. I don't even like swimming, but any cardio makes me feel better mentally afterwards. Breathing hard and exerting effort in that way just acts as catharsis.

    Calories: 1745, 218C/138P/43F
    Workout:
    Swim 2600 yards
    400 with paddles
    400 swim
    300 pull
    200 kick
    4 x 100 descending
    400 pull
    2 x 150 negative split
    200 cool down
    "The right to be heard does not automatically include the right to be taken seriously."
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  14. #1994
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    I've done well being there for my mom. I headed over there after dinner and we finished all the planning for our eulogies + powerpoint with pictures of my grandmother. I also wrote my eulogy, which I think came out really well. I was able to bring together all of my best memories. I'll post a link to the video of me giving it on Sunday since some of you guys would probably like to see that.

    I swam again today in order to use the cardio for mood improvement. I'm looking forward to lifting tomorrow, and then, perhaps, I may get to go back to BJJ next week. We'll see how my knee feels.

    Calories: 1750, 223C/128P/42F

    Workout:
    Swim 2400 yards
    700 warm up
    4 x 100 odds kick/back, evens swim fast
    3 x 100 pull
    6 x 50 kick
    3 x 75 pull
    5 x 25 kick fast
    2 x 75 fast with 5 seconds rest
    200 cool down

    Lifting tomorrow. Genuinely cannot wait. Chin ups. Push ups. Biceps. Maybe some handstand practice.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

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  15. #1995
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    shesprints is offline
    Just finished watching UFC 245 with my friends and Rachel. She made cupcakes--I had two (small ones). Ate light the rest of the day.

    Calories: 1910, 243C/132P/51F

    Workout:
    Sumo deadlift 65lb x 10, 115lb 3 x 8, 135lb 2 x 6, 155lb 3 x 4
    Chin ups 6 x 4
    Push ups 5 x 15
    Reverse hyper 20lb x 10, 50lb 3 x 10
    Toes to bar x 6/hanging leg raise x 6 3 sets
    Handstand hold w one foot on wall :30 x 3
    Dumbbell 21's 15lb 2 sets
    Straddle sit hold x 3 

    Messing around with sumo deadlift today. Definitely easier on my back! Not sure I love it in general, though. We'll have to see. I got rep PRs for chinups and toes to bar, really happy with that.
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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