Doing it Right this time

[aquamarine84]

Solid!

Thanks!

I don't normally do 3 days in a row, but yesterday was before work and today was after, and besides, I don't really get rest days anyway (I had to change out another top shelf soda today, although it was the Diet Mountain Dew and I probably drink as much of it as the customers do). So...

Swiss ball hamstring curls: 3x11
Chin ups: First set 2 reps (Yes I did it!) then 2x1 and barely made the last one.

Superset B:
Bulgarian split squats 11.5 3x8 (I really need to read my notes...its step up day!)
Barbell military press: 51lbs 3x8

Good Morning: 111lbs 3x8
Side lying clam: 20r each side with heavy and x-heavy bands
Decline crunch: 22r

In other news, my weight has been trending down again (back down to 123 even), so I'm upping to 2300 calories. My plan is to go on a fat loss minded recomp after Super Bowl Sunday (I don't watch the game but we generally go out for a nice dinner to someplace we'd usually have to wait), enjoy all the free food I get for my birthday in May and then go into prep. If I'm ready I'd like to do Wings of Strength in August (it's a national qualifier too!), otherwise I'm aiming for Iron Bay and Hurricane Bay again in September. I think one of the biggest mistakes I made this past season was dragging the cut out way too long.

[Tpocalicious]

ZOMG congrats on the two-rep out the gate for those pull-ups!!!!!!! :^D

[anandagirl]

Hope all is well!

[aquamarine84]

ZOMG congrats on the two-rep out the gate for those pull-ups!!!!!!! :^D

Thank you...we'll see if I can repeat it!

Hope all is well!

So far so good, although work is getting interesting again (it seems like I always end up being the hero but it's starting to wear on me that the only time I actually get to do what I wanted to when I took this job is when someone screws up). Things might be looking up.

Anyway, I did a really easy restorative yoga session this morning, and now I'm trying to quell my ADHD and get Module 3 finished. Unless the boss calls me in early again (which might happen since she's the 9am person), I can get my workout in in the morning.

[aquamarine84]

No "please come in early" text from my boss so a morning workout:

Superset A:
Frog Pumps with light resistance band around knees: 3x8
Underhand grip bent over row: 50.5 3x8

Superset B:
Step ups: 23lbs 3x8
Bench: 76lbs 1x5, 71lbs 2x8 (debating what to do about my constant issues with my bench plateau....)

Band pull throughs: Red and green 3x8
Band standing abduction: Blue 22r each side
Barbell plank: 1:00

Starting on Module 4 now...my mind is a little better functioning this morning.

[Fiction2Fitness]

Yay for workout and not having to go in early.

[anandagirl]

Yay for workout and not having to go in early.

This!

[Tpocalicious]

Bench: 76lbs 1x5, 71lbs 2x8 (debating what to do about my constant issues with my bench plateau....)

What'cha thinking about doing to bust that plateau up? What does your gut tell you?

[aquamarine84]

Yay for workout and not having to go in early.

This!

I honestly hate the 11am starts, especially when it's a regular shift...it's not late enough that I'm comfortable sleeping in but it's too early to get anything meaningful done in the meantime (except the workout, and now that I've got the timing down I'm going to start getting it out of the way before the 10am starts too). I'd much rather be on night shift, but since we're already one short on day shift and two others are on the verge of either quitting or getting fired...not going to happen in the near future.

What'cha thinking about doing to bust that plateau up? What does your gut tell you?

If I don't crack it after this cycle, my thought is probably do 76 3x5 and just keep increasing through 2 cycles. Although by that time, I'll probably be off full on build mode. I should probably pick my hopeful coach's brain some.

[Fiction2Fitness]

I honestly hate the 11am starts, especially when it's a regular shift...it's not late enough that I'm comfortable sleeping in but it's too early to get anything meaningful done in the meantime (except the workout, and now that I've got the timing down I'm going to start getting it out of the way before the 10am starts too). I'd much rather be on night shift, but since we're already one short on day shift and two others are on the verge of either quitting or getting fired...not going to happen in the near future.



If I don't crack it after this cycle, my thought is probably do 76 3x5 and just keep increasing through 2 cycles. Although by that time, I'll probably be off full on build mode. I should probably pick my hopeful coach's brain some.

I know the feeling. Sometimes I have to work a mid-shift, so that's 11-7 though I still sleep in on those days because it's way better than having to get up by 6 am to be at work by 7. But it does feel like on those shifts you can't get much done before and after, it's still late-ish and limits too. Plus, depends on what shift you have the next day.

For bench, have you tried smaller increases? I haven't gotten them yet but I've been considering getting my own either 1 lb or .5 little plates as the gym doesn't have smaller than 2.5 (when those can even be found). Has been something on the do list for quite a while though.

[aquamarine84]

For bench, have you tried smaller increases? I haven't gotten them yet but I've been considering getting my own either 1 lb or .5 little plates as the gym doesn't have smaller than 2.5 (when those can even be found). Has been something on the do list for quite a while though.

Well, I got in contact with my probable coach and she suggested undulating periodization, so I think that's what I'll do the rest of this cycle. I do have 1.25lb plates that I usually only use for dumbbell exercises.

In any case, no benching today but:
Barbell Hip Thrust 75.5 3x9
Dumbbell Pullover 26.5 3x9

Superset B:
Back Squat 78.5 3x9 (using those 1.25 plates because of my accidental reset last round)
Pushups 3x9


Single leg DB RDL: 8lbs 3x9/side
Side lying abduction: 16r/side with x-heavy and light bands
Ab rollouts: 12r

[Tpocalicious]

Props. You are awesome at how you keep hitting it, Aquamarine.

[aquamarine84]

Thanks, Tpoc!

So I was going to make my first attempt at a workout before a 10am shift. I get my workout clothes on...and boss texts me to come in at 9. I should expect it when she comes in at 9 and me 10 by now, but still...

I did get out 15 minutes early though, so:
Swiss ball hamstring curls: 3x12
Chin ups: 3x1 (I didn't have a 2nd rep in me today)

Superset B:
Bulgarian split squats 11.5 3x9 (I'll leave it like this for now)
Barbell military press: 51lbs 3x9

Good Morning: 111lbs 3x9
Side lying clam: 22r each side with heavy and x-heavy bands
Decline crunch: 23r

I definitely felt like I was forcing myself through this one today, but I did it.

[Fiction2Fitness]

Forced but you made it through. Great job. And yeah, if coach says undulating periodization then go with that. ;-)

[Tpocalicious]

Workout got done because you are a badazz! Great job pushing through, Aquamarine!

[aquamarine84]

Thank you both...today I am hopefully going diving for the first time in a month and a half (somewhat work dependent...unfortunately it seems I'm the only reliable one left) so no real weights (unless you count a 60lb scuba setup as weights). Needed to get it in.

[Tpocalicious]

Thank you both...today I am hopefully going diving for the first time in a month and a half (somewhat work dependent...unfortunately it seems I'm the only reliable one left) so no real weights (unless you count a 60lb scuba setup as weights). Needed to get it in.

Um, scuba diving takes a chit-ton of strength and endurance! I'd say it counts!

[anandagirl]

Um, scuba diving takes a chit-ton of strength and endurance! I'd say it counts!

Seriously! I haven't been in the water diving for like 20 years. It exhausted me then, when I was young and fit!

[aquamarine84]

Thanks both of you...yeah, especially these cleaning dives are no joke. I wore my old HRM one time and my heart rate was over 140...while putting on my wetsuit. Couldn't get a reliable feed underwater but I generally drain a 63 cubic foot tank down in about 50 minutes (I've had the same tank last 70 minutes on a beach dive), so going by air consumption, I'm definitely working harder. Somehow, though, I think I recovered from diving faster before I started lifting.

In any case, I do refeed on dive days so I was prepped for today's workout:

Superset A:
Frog Pumps with light resistance band around knees: 3x9
Underhand grip bent over row: 50.5 3x9

Superset B:
Step ups: 23lbs 3x9/side
Bench: 56lbs 3x20 (my arms felt like butter by the end)

Band pull throughs: Red and green 3x9
Band standing abduction: Blue 23r each side
Barbell plank: :15...my arms couldn't take it after the bench.

Here's to plateau busting!

[aquamarine84]

How the past few days have gone:

Thursday, around noon, start dealing with a sour stomach and blasted headache. Not sure if they were related. I got home, tried to convince myself to work out but by that time I was honestly feeling dizzy. I took a hot Epsom salt bath, turned the hockey pregame on about 6:45...woke up at 8:05, realized I was still pretty behind on calories and protein, ate a lighter-than-normal night snack, went back to bed. I woke up at 4:30 still not feeling great, went back to bed at 6 for an hour. Boss then calls me in early and I end up staying late. Probably a good thing since I was really still battling the headache until this morning.

But I am getting right back on this horse! I thought about doing another reset but decided to push it:

Barbell Hip Thrust 75.5 3x10
Dumbbell Pullover 26.5 3x10

Superset B:
Back Squat 78.5 3x10
Pushups 3x10


Single leg DB RDL: 8lbs 3x10/side
Side lying abduction: 17r/side with x-heavy and light bands
Ab rollouts: 13r

Not going to lie, my legs were shaking after the RDL's today but I can say I progressed on every lift. I did feel some clicking in my shoulder on my pushups...not sure if that's contributing to my bench woes but I'm going to spend some quality time with my foam roller and see if I can get rid of it.

[Tpocalicious]

Feeling sick sucks. Glad to hear that you were feeling up to pushing through today, Aquamarine! Sending you awesome healthy vibes - both on the non-sicky-poo front and the non-shoulder-click front.

[adriannec]

I did feel some clicking in my shoulder on my pushups...not sure if that's contributing to my bench woes but I'm going to spend some quality time with my foam roller and see if I can get rid of it.

Feel clicking? Any pain with it? If not, it's likely the tendon in your shoulder. At times, tendons during exercises can "snap" over a joint and cause this. Shoulders are touchy things however so you're wise to be careful. I'd make sure your upper back is flat with shoulders retracted, core tight. Make sure your arms are positioned correctly too. If someone looks down at you from above, you should look like an arrow not a T.

Lots of people form a T which kills the ole shoulders. One last (back seat driving) tip is to see how it feels with your fingers/hands angled slightly outward instead of fingers pointing directly forward. That helps some people so it's worth a try.

[aquamarine84]

Feeling sick sucks. Glad to hear that you were feeling up to pushing through today, Aquamarine! Sending you awesome healthy vibes - both on the non-sicky-poo front and the non-shoulder-click front.

Feel clicking? Any pain with it? If not, it's likely the tendon in your shoulder. At times, tendons during exercises can "snap" over a joint and cause this. Shoulders are touchy things however so you're wise to be careful. I'd make sure your upper back is flat with shoulders retracted, core tight. Make sure your arms are positioned correctly too. If someone looks down at you from above, you should look like an arrow not a T.


Lots of people form a T which kills the ole shoulders. One last (back seat driving) tip is to see how it feels with your fingers/hands angled slightly outward instead of fingers pointing directly forward. That helps some people so it's worth a try.

Thanks both...it occurred to me I also hadn't been diving in a month and a half, and I used to have a friend who was a massage therapist that mentioned that the way I carry my tank (on my right shoulder, the one that was giving me trouble) had caused both tightness and some upper cross. That was years ago but that might have been a contributing factor. I'll try some form adjustments.

I do not normally work out on Sundays, but looking at tomorrow's schedule, it's almost certain I'm getting called in at 9 and a good chance I'll end up staying late. So...

I did get out 15 minutes early though, so:
Swiss ball hamstring curls: 3x13
Chin ups: 3x1 with a partial on the last set (in all honesty, I'm wondering if my bodyweight gains are moving faster than my lats are)

Superset B:
Bulgarian split squats 11.5 3x10
Barbell military press: 51lbs 3x10

Good Morning: 111lbs 3x10
Side lying clam: 23r each side with heavy and x-heavy bands
Decline crunch: 24r

The only noteworthy thing is during the good mornings my heart rate went up to 149...it usually maxes somewhere in the low 120's during lifting. Weird.

[aquamarine84]

Took a much needed foam roll day yesterday. I'm pretty all over sore. We've now got a manager on medical leave, which means more opportunity to get off the register but also means I'm going to be going in early and staying late more often. At least I get some "lifting" in at work - even if that means carrying a 40lb box of meat from the walk-in to the thermalizer .

Today's workout:
Superset A:
Frog Pumps with light resistance band around knees: 3x10
Underhand grip bent over row: 50.5 3x10

Superset B:
Step ups: 23lbs 3x10/side
Bench: 61lbs 3x15 - I might have been able to push it a couple more reps but played it a little safe

Band pull throughs: Red and green 3x10
Band standing abduction: Black 18r each side
Barbell plank: 1:10

[Tpocalicious]

Took a much needed foam roll day yesterday. I'm pretty all over sore. We've now got a manager on medical leave, which means more opportunity to get off the register but also means I'm going to be going in early and staying late more often. At least I get some "lifting" in at work - even if that means carrying a 40lb box of meat from the walk-in to the thermalizer .

Today's workout:
Superset A:
Frog Pumps with light resistance band around knees: 3x10
Underhand grip bent over row: 50.5 3x10

Superset B:
Step ups: 23lbs 3x10/side
Bench: 61lbs 3x15 - I might have been able to push it a couple more reps but played it a little safe

Band pull throughs: Red and green 3x10
Band standing abduction: Black 18r each side
Barbell plank: 1:10

Didn't Rocky train with meat at work? Look how HE turned out! ;^D

Seriously, there could be some cool functional fitness opportunities hoisting stuff like that around. I know you'll totally make it work, Aquamarine!

[aquamarine84]

Didn't Rocky train with meat at work? Look how HE turned out! ;^D

Seriously, there could be some cool functional fitness opportunities hoisting stuff like that around. I know you'll totally make it work, Aquamarine!

I know...live it every day...and I've got breakfast every...single...day...this...week...just hoping to catch my break...

Today's workout:

Barbell Hip Thrust 80.5 3x8
Dumbbell Pullover 26.5 3x11

Superset B:
Back Squat 81 3x8
Dips: 3x8 (swapping out the pushups after finally catching a blurb about the pecs and lats not being antagonistic in my course!)


Single leg RDL: 10.5lbs 3x8/side (I used my EZ bar with no plates. Enough to feel badazz)
Side lying abduction: 18r/side with x-heavy and light bands
Ab rollouts: 14r

Just hope tomorrow (rest day) is as good as my workout!

[aquamarine84]

Pretty much exactly what I thought was going to happen this week has and worse. We had one of our openers get sick and call out Thursday - thankfully they only asked me to come in at 8 because I ended up getting stuck until almost 6 because someone else didn't show up. Then another guy calls out yesterday...now stuck until 6:15.

I needed a little something:

Yes, that's a wine cooler mixed with vanilla whey. Just enough to relax, enjoy a little guilty pleasure - and give me a blasted headache today. Yeah, I'm a lightweight.

But, a headache isn't going to keep me from doing something at least:
Swiss ball hamstring curls: 3x10 (I don't know if it was the headache or what but I struggled through the first set and decided to just work on form)
Chin ups: 3x2...yes, you read that right, 3x2...last one almost didn't happen but I did it!

Superset B:
Bulgarian split squats 14 3x8
Barbell military press: 53.5lbs 3x8

Good Morning: 116lbs 3x8
Side lying clam: 26r each side with light, heavy and x-heavy bands
Decline crunch: 15r with the 4lb dumbbell handle.

I'm going to make every attempt to work out tomorrow given the craziness at work and because it's my turn to be topside tender (meaning I don't get the workout of scuba diving this week). I probably should slow down a touch but I'm going to need to start cutting down soon.

[adriannec]

Sorry about getting stuck at work, but your "recovery" drink of choice is perfection. I have to confess I've made protein mudslides before. Hey, protein justifies it, right?

CONGRATS on the chin ups, girl! That's awesome!!!!

[anandagirl]

I needed a little something:

This is BRILLIANT

[aquamarine84]

LOL, thanks both...I can't say I never used whey/BCAA's/various other supps as mixers before - when I worked security, I'd come home with a variety of interesting shot bottles to play with. Like mixing rum with strawberry aminos. But I've never been much of a drinker - my 21st birthday landed on Mother's Day. I didn't even finish the one drink I ordered.

In any case, the rest of today has involved foam rolling, listening to binaural beats and laying down with the TENS device on my back. Still can't kick this headache so I don't think it was the booze.