In The Long Run

[whatevergirl]

Awesome Saturday so far. I find that if my diet is in check all week, with protein/fats/carbs, and I sleep well, my workouts are at their best. I say this, because I used to take PWO stims a lot, and really nothing can compensate for a balanced, low sugar diet, and solid sleep. Today's workout went well, changed things a bit. I'm planning to go to the gym on Monday, since my gym is a 24/7 one, where I can go at anytime, and thinking of making that a heavier day for squats and deadlifts (heavier for me starting back into everything) and then I'll make the next day Thursday of next week, so that'll give me a few days of rest. (But I'll be running on those off gym days) That's the plan, anyway.

Today:

For the first time, I did front squats. Didn't hold them with cross over arms, but instead held the bar like this:


Like the picture, I only used the bar, until I could get the hang of holding it like that. I liked doing them with that form!

So I did 5 sets of 12, just the bar

Military press:
55x10
55x10
65x10
65x10
55x10

WG Lat pulldowns:

55x12
55x12
70x10
70x10
55x12

Leg Press:
100x12
115x12
115x15
125x15
115x12
100x12

Bicep Curls:
4 sets of 12 using 15's
2 sets of 10 using 20's
*getting stronger here

Side Raises/shoulder work

*Amazing that I can only do these using 12's...but it is what it is.

4 sets of 10 each side, using 12's

Captain chair/Leg raises;
3 sets of 20
*ab work

Side cable cross overs/ab work
3 sets of 20 set at 15lbs

Leg extensions:
55x15
55x15
60x15
60x15
55x15

Ran a slow 2 miles after.

[whatevergirl]

Went for what I'd consider one of my best runs yesterday, was faster than usual, and ran on grass most of the way, which challenged me in a way that running on pavement doesn't, because it's just so flat. Distance: 4:26 miles and pace: 39:02 - tasting what it may feel like to get a sub 9mm

Happy Memorial Day!

[Fang2]

Good progress and tasty looking food wg.

[zzfh]

Hey, do you find having a leg day the day before a run slows your times,or no?

[FT1973]

Hey, do you find having a leg day the day before a run slows your times,or no?

Depends on how bad the leg day was. Realistically my times fluxuate between 7:00 and 8:00 miles for easy training runs depending on the weather and what I did they day or two before (sometimes leg snores is worse 36 hours later). Some days after leg day I feel great. Somedays I feel like I am not going to make it. I have found foam rolling really helps in being able to do something the next day.

[whatevergirl]

Good progress and tasty looking food wg.

Thanks Fang, hope you're doing well!

Hey, do you find having a leg day the day before a run slows your times,or no?

Typically, it has, yes. Or I don't have the stamina to run for long. I'm sort of starting over now with lifting, because I got away from consistently lifting and have been running for the past several months.

But, I discovered ''strong lifts 5x5'' two years ago for myself, and it really helped me get away from 'leg day' 'back day' etc and focus on the importance of active recovery days, which seem to lessen stiffness/soreness, and bring more of a balance into lifting. And in essence, helped my running. At least this has been the case for me, so with anything I do now, I incorporate one day of active recovery, which I just basically lift very light, one day per week. Personally, I never really liked the idea of a body part day, and waiting 5 to 6 days, to do those same exercises again. That's just me.

Depends on how bad the leg day was. Realistically my times fluxuate between 7:00 and 8:00 miles for easy training runs depending on the weather and what I did they day or two before (sometimes leg snores is worse 36 hours later). Some days after leg day I feel great. Somedays I feel like I am not going to make it. I have found foam rolling really helps in being able to do something the next day.

I've never really done foam rolling, have heard good things about it. Thanks for your input.

[whatevergirl]

Went to the gym today, nearly empty which was nice. I celebrated Memorial Day yesterday with friends, but heading to another friend's for a late afternoon bbq soon. Today marks a day to be reminded of those who have such incredible bravery, and go way beyond what should be expected of anyone. My deepest respect for all those on this site who serve in the armed forces, thank you for your commitment and courage.


Today:

Deadlifts:
*medium day
95x10
105x10
115x10
125x8
125x8
105x10

Front squat - only using the bar, no added weight, as this formation is new to me
5 sets of 15 squats/just bar

Back squat:
*medium day
85x10
95x10
100x10
105x8
105x8
110x8
85x10
*legs felt stiff today until the last two sets

Kettlebell swing:
3 sets of 15, 25 lbs

Upright rows, using kettlbell:
25x10
25x10
25x10
25x15

Standing/bar push downs/for upper back:

30x15
30x15
30x15
30x15
25x10

Biceps:
2 sets of 15 using 15's
3 sets of 8 using 20's

OH Shoulder Press/dumbbells/standing

4 sets of 15, using 15's (30 lbs)

Seated Cable Rows:
55x12
55x12
55x12
70x10
70x10
55x10

*Then, ran about 4 miles, sprints made up 20 minutes of this. Very hot outside today, and it's not even summer, yet. Stay hydrated. The sprints went pretty well, feeling fatigued, maybe from the run yesterday? I'm not sure.

Next two days, I'll be focused on running, and Thursday, will be my next gym day.

[whatevergirl]

5/31 - sprints mainly. Ran about 5 miles, but mainly worked on speed. To say I'm tired would be an understatement, not sure if a run will happen today. I should though, but just sore. Happy Wednesday!

[whatevergirl]

What an annoying three days, had a stomach ache and felt like it was a virus or something. No gym, no running, but today feeling better and going to head to the gym in a little while. HAPPY WEEKEND!

[JohnButz]

Nice work getting that running/sprinting in! Hope you are feeling better.

[whatevergirl]

Nice work getting that running/sprinting in! Hope you are feeling better.

Feeling a little better today, but not totally. Tried a run, and got about 1 mile out, and came back home. Hoping tomorrow is better. Hope you're having a good weekend, John!

[whatevergirl]

Haven't been feeling well the past few days, finally getting back to a workout. I did go to the gym on Wed, and had a decent workout.

Today, fast run for 4 miles, so humid out, but it helped to sweat out all the toxins from not feeling well. Pace 36:15 minutes - getting close to under that 9mm.

I think squatting again a few times per week, has been helping me improve my stamina and speed.

[JohnButz]

Let's get an update in here Sharon!

[whatevergirl]

Let's get an update in here Sharon!

lol I've been keeping a balance going with running and lifting. Haven't felt much like updating here, though. Just not feelin' it on bb.com no mo, I guess. lol

Hope you're doing well, John, thanks for stopping in

[whatevergirl]

I feel like I'm always starting over with lifting. I go strong for 6 months to a year, then running takes over. I wish I could manage both, equally well, but I can't seem to. But, going to begin again with 5x5 and started it up this week. It's probably the best and most organized way for me to stay focused on strength gains, plus allowing for active recovery, which I like about this program. This program does work, after 90 days, you see great results so, I'll try this again.

Yesterday, no gym, only cardio/running.

Preworkout, 10 minutes of jump roping, then 50 jumping jacks, then a pretty easy 4 mile run. It went well, but I'm sore from DL's and squats yesterday. I'm thinking of taking bcaa's again, for quicker recovery. We'll see.

My new schedule that I want to keep is:

Tues, Thursday, Sat and Sun = lifting days with running, with Sunday being lifts that are outside of bench/squat/DL

Monday and Wed = only running

Friday = recovery day, maybe meditative yoga or something

So, we'll see where things end up, going to try for 90-120 days following 5x5 and see how the balance goes with running.

[New Evolution]

Wow!! Strong one year bump.


Welcome back WEG!! Good to see you back. How are you?

[whatevergirl]

Wow!! Strong one year bump.

LOL! I was gonna start a new one and then was like...whatever.

Welcome back WEG!! Good to see you back. How are you?

Thanks! Doing really great, life's been good. How are you??


So tonight, the gym wasn't too packed which was good. Followed 5x5, can't believe the strength I've lost over the past few months of not lifting as consistently. Oh well, have to start over somewhere.

Deadlifts:

5x75
5x85
5x85
5x90
5x75
Drop set - 15x70

Squats:
5x65
5x65
5x70
5x75
5x75
Drop set - 20 x 55

Chest:
Flat bench:
5x65
5x65
5x65
5x70
5x65
Drop set - 15 x 55

Jump rope - 5 sets of intervals - 50 rotations each - 1 minute rest in between

Bicep curls - 5 sets of 15 @ 30 lbs

*Discovery - I like adding drop sets to the 5x5 routine.

Think I'll sleep well tonight.

[Mark1T]

Subbed to Shay-Lo journal thread...

woo-hoo

[whatevergirl]

Subbed to Shay-Lo journal thread...

woo-hoo

lol hey there!

[whatevergirl]

Happy Friday, everyone!

Rest/recovery day, today. Small cheat meal planned - probably sushi and some sake, later. I don't drink alcohol all that often anymore, it just makes me tired the next day, but sake now and again is yum.

Important quote, I think...

[whatevergirl]

Because I'm just starting back to this, and being consistent with lifting in general, I don't have a lot of room to play with the percentages in this program. But, have to start somewhere. So today, took all the exercises up 5 to 10 lbs, where I could.

DL:
5x75 - Warm up
5x90
5x90
5x90
5x90
5x90
Drop set - 15x75

Squat:
5x65 - Warm up
5x85
5x85
5x85
5x85
Drop set - 20 x 70

Chest:
Flat bench:
5x65
5x70
5x70
5x70
5x70
Drop set - 15 x 55

20 minutes of jump roping, following
20 minute run on treadmill, steady state

*PWO shake - NitroTech (by MuscleTech) Chocolate (this is new to me, so far I like it) - mixed with spinach, kale, banana, peanut butter, ice and blueberries.

Tomorrow, an accessory day planned with a longer run. Happy weekend, y'all!

Song playing at the gym today, I like it.