Doing it Right this time

[Fiction2Fitness]

The chaos continues. It's just so hard to find good help. Nice work though and that t-shirt is kinda fun. Tad odd with the interviewer guy... Yeah, seems a little weird or so but eh, I don't know him so who knows. Still wishing you good luck on everything.

[aquamarine84]

The chaos continues. It's just so hard to find good help. Nice work though and that t-shirt is kinda fun. Tad odd with the interviewer guy... Yeah, seems a little weird or so but eh, I don't know him so who knows. Still wishing you good luck on everything.

Ha, that shirt is from the Tampa Bay Rays' booster club thingy (I used to be a part of it before they made it less exclusive). Thanks though...I usually work out in whatever shirt I don't mind sweating in. Leggings...another story. I have at least 20 pairs if you count the ones my niece has borrowed and most are very colorful or at least have a cool pattern.

As far as the interviewer stalking me...well, I got a call today from the head trainer at a different LA Fitness saying he referred me to her. So I'm going to lean somewhere towards he knows I work out there and maybe for that reason doesn't want me working there. It's a relatively far drive, but I'm going to interview and see.

[aquamarine84]

It's been a rough day. I had to open only having to high tail it out of there early to attend to Mom. She told me to go back to work (boss says take the rest of the day off and come in to work tomorrow). So where do I go to keep my mind busy?

Warm up with foam roller
Glute Machine press: 30lbs x10/side, 70lbs x6/side
Barbell bent over row: 50lbs 3x12
Cable squat: 52.5lbs 3x8
I was experimenting with these as another squat variation...going to file these under glute/ham dominant exercises. Didn't feel it in my quads at all
Bench: 85lbs 3x3
Uggh...here's hoping I don't plateau again!
Seated Back extention: 80lbs 3x11
Cable hip abduction (Machine area stack): 17.5lbs x12/side
Interesting moment here as I got the opportunity to train one of our trainers a little, teaching him about my foot harness
Machine Crunch: 65lbs x22
Cool down with foam roller and hip stretches

I'm not going to lie and say life hasn't affected me; my heart rate during a rest period on BORs was 151. I'm going to keep plugging along as long as I can.

[Fiction2Fitness]

Crossing fingers on the bench. I always plateau so often with that lift. Hopefully you can get past it. Good luck with your days. Hard with work and your mom. A lot going on but you'll persevere.

[aquamarine84]

Thanks Dawn. Truthfully I can't complain - my weight is up a lot higher than I'd like, but that's really the first stall I've had on any major lift. Can't complain about that.

Spent part of the morning folding moving the 8" banquet table that is next to my home gym. I guess the living room furniture is going to be going there to make room for Mom's hospital bed. For now I have extra empty space, and since I need to go out this afternoon for my interview, I stayed in for today's workout:

Warm-up with foam roller, 4 cat-cows, BW Frog Thrusts x10

I like these more than frog pumps but I can't see myself adding extra weight to these easily
Hip Thrusts: 85.5lbs 3x8
BB Decline Pullover: 30.5lbs x4, 20.5lbs 2x8
Heel elevated goblet squat: 25lbs 3x10
Decline bench press: 25.5 3x12
Plate swings: 25lbs 3x10
Lateral band walks: X-heavy and light bands 15/side

Skipping abs today because it occurred to me I was essentially doing a weighted sit-up after every decline set.

Now I'm off to find out what's so different about the Largo vs. Clearwater LA Fitness. In the meantime, I found this gem on Youtube

[anandagirl]

Catching up!

Brilliant!

[aquamarine84]

Vent alert:

Spoiler!

So I go for the interview. She's pretty much got most of her info from the other guy so she really didn't have a lot of questions for me. I ask: What makes this gym different from Clearwater?"

Answer: "It's a different vibe here. Chad's a former military guy and he's got a way of doing things and he's afraid of offending you."

WTF? The guy didn't let me get a word in edgewise. How's he supposed to know how I'm going to react? Wish I could have him watch my daily interactions with our opening shift manager.

In any case, I'm turning down the job. Traffic is notoriously horrible in the area because it's one of the roads that connects the highway to the interstate, it's over a 10 mile drive and split shifts, so essentially I'd have an hour round trip commute twice a day or else find something to do for 3 hours and lose that time at home. Not what I need with everything else going on.

Meanwhile, I got his attention when I walked in the gym door today but he was with a client. Never saw him again. Trying not to read into it.

As if that isn't bad enough I clipped somebody's bumper. Oh well. That's why they call them accidents.

Warm up with foam roller
Cable glute kickback (free weight stack): 40lbs 3x10
Close grip seated cable row: 60lbs 3x11
1 leg leg press: 100lbs 3x10
1 Arm seated DB press: 25lbs 9, 9, 7/side
These felt better, but I was still 1 rep from failure on the last set on both sides.
DB Hyperextentions: 25lbs 3x9
I think I was rushing through these...they felt a lot heavier than last time and I was a little dizzy for a couple seconds when I stood up from the last set.
Seated hip abduction: 155lbs x30, 140x20
Machine crunch: 65lbs x25

Going to attend the Tampa Pro tomorrow and see who I can chat with!

[aquamarine84]

Home workout today because Mom is only getting worse and it's really affecting my sleep:

Warm Up with foam roller, 4 cat-cows
Superset 1:
BB Frog Pumps: 35.5lbs 3x8
DB Upright Row: 33lbs 3x10
Superset 2
DB Plie squat: 24lbs 3x10
Neutral Grip Incline DB Press: 38lbs 3x12
Straight Leg Good Morning: 66lbs 3x8
Plate Hip Abduction: 25lbs x13/side
Boat Pose: 20s

Now off to face the day.

[aquamarine84]

I've decided to take a few days to concentrate on yoga/mobility. I'm spending way too much time at hospice with Mom, when work isn't pulling me in 5 different directions because we've lost the closing manager and probably the weekend night steamer as well this week.

Some good finds now that I can't use Yogadownload as a trusty source:

This was all a variation of a figure four stretch but it was really effective

Has a very interesting variation of a twisted down dog I'd never done before, which I really felt in my lats

I'm still feeling really tight in my shoulders and hips but it's not as bad. Things are going to get worse before they get better though so I'm just trying to keep my head up.

[Fiction2Fitness]

The yoga and mobility sound like good ideas. Hold strong.

[aquamarine84]

Back at the gym today but have definitely lost some strength:

Warm up with foam roller
Cable Glute Kickback (machine area stack): 17.5lbs x10, 42.5lbs x8, 37.5lbs 2x9
Dropping weight because I was getting a weird tingly feeling in my right calf. Going to monitor that one...but that's also the side I had the nerve decompression surgery on my foot so I'm not too concerned.
Chin up grip lat pulldown: 105lbs 3x5
Hack squat: 3x5
I had intended originally to do back squats, but I didn't feel like waiting for the rack. Good thing because this wasn't nearly as much as I was even pushing last time on the hack squat
Incline Bench Press: 65lbs 3x6
Shaky, shaky, shaky but I did it
Seated back extention: 95lbs 3x8
Seated hip abduction 155lbs x40
Machine crunch: 50lbs x20

[aquamarine84]

I'm going back to an upper/lower split for the next couple of days. I actually have a pretty normal schedule (I open Sunday, which is probably going to be a semi permanent thing because the AM shift manager can't work Sundays anymore - while he hates working with me, both other managers said that they'd rather work with me over the other 2 breakfast people - but other than that it's 9-5's or 10-6's). Which leaves just enough time in the mornings for a quick workout:

Warm up: 12 walking lunges, 4 cat cows
Single leg foot elevated bridge: BW x10/side
Squat: 96lbs 3x5
Just easier with my 6' standard bar maybe? These were surprisingly easy and I felt like my knees stayed in line well
RDL: 60.5lbs 3x10
Side lying clam: X-Heavy and Heavy bands x10/side

Feeling pretty good so far.

[aquamarine84]

My shoulder tightness is horrible today. I know it's just stress, but I opted for a short, mobility/pull focused workout rather than anything heavy:

warm up with foam roller
Standing YTA's: 8lbs w/ Fat Gripz x8
Cuban Press: 8lbs w/ Fat Gripz x8
Chest Supported row: 38lbs 1/5/1 x5, 28lbs 1/3/1 3x8

I may try something heavier tomorrow.

[aquamarine84]

Back at the gym before work today. Shoulder is still tight but I managed a little ramp-up session:

Warm up with foam roller
Hip thrust: 80lbs 3x10
Fixed Lat Pulldown: 90lbs 3x8
Leg Press: 160lbs 3x12
Single Arm DB Press: 20lbs 3x8
Cable Pull Throughs (Machine Area stack): 27.5lbs 3x10
Cable hip abduction: 17.5lbs x12/side
Machine Crunch: 90lbs x20

[aquamarine84]

Busted my hand up fierce yesterday doing yard work. I was going to use that as an excuse to skip today, but I got out early.

Warm up with foam roller
Glute Machine press: 20lbs x10, 60lbs 3x8
Maybe not warmed up enough?
Close grip seated cable row: 60lbs x10, 75lbs 2x8
Squat: 105lbs 3x4
PR is 106 3x5...
Cable Crossover: 30lbs x2, 26lbs x5, 22lbs x8
Never done these before...can you tell
Seated back extenstion: 110lbs x5, 95lbs 3x10

Sorry I don't have a whole lot of time to catch up on everybody's journal.

[penny0527]

In

[aquamarine84]

Hi Penny!

I'll keep this short and sweet: Mom had a bad setback (involving her ripping her SubQ line out among other things) Wednesday night and passed away between 2 and 2:20 Saturday morning, Needless to say I have taken a few days off of lifting and my diet has gone to pot due to everybody bringing us meals.

Back at it today for some semblance of normalcy:

Warm up with foam roller
Straight leg cable kickback (free weight stack): 40lbs 3x8
Fixed Lat Pulldown: 110lbs 3x6
Leg Press: 180lbs 3x12
Bench: 85lbs 3,2 80lbs x3
DB Hyperextention: 20lbs 3x10
Standing cable abduction (free weight stack): 30lbs x12/side
Machine crunch 95lbs x12

Also met the guy who got the job I interviewed for there...he's an OK guy and I'm sure he'll be good, but he has absolutely no clue how to start a conversation. They literally had him standing next to a white board that said "Ask me your fitness questions." And he just stood there until I asked him if he was new. Didn't chat as I was on my way to the ab machine.

[Fiction2Fitness]

Sorry to hear about your loss. It's a tough time but you roll with the punches well and someday there can be that normalcy again.

As for the new guy. Some are just not good at conversation but if part of the job is selling self, that's a tough combination.

[anandagirl]

Oh no, I am so sorry to hear this (((HUGS))) to you

[mom2sethc]

so sorry about your loss.

[penny0527]

Wow. Very sorry, girl. I don't know what else to say. That is heart breaking.

[aquamarine84]

Thanks ladies. I really appreciate it.

Somehow I've managed to thrust myself right back into the real world...which involved feeling so bad for the manager I called out on Sunday that I volunteered cover for the closer (read: my shift ended up being 11am to 3am the next morning). World keeps spinning. I thought about hitting the gym Tuesday afternoon once I'd rested up, but our financial planner gave us the company Rays tickets so my dad and I went to the baseball game instead.

Today, still trying to get back into the swing of things physically and therefore had a mostly machine, no power lift workout:
Warm up with foam roller
Glute Machine Press: 20lbs x10, 40lbs x10, 70lbs 2x8
BOR: 40lbs 3x12
Really had a good MMC here...so on this one I'm very glad I dropped the weight down
Hack squat: 50lbs 3x6
Smith Machine Military Press: 25lbs 3x10
Also I did find out the weight of the smith bar...ours are Nautilus machines with a 10lb weight
Cable SLDL: 37.5lbs x10, 42.5lbs 2x10
Trying to avoid the back extension machine, but I was in no mood or shape to try and handle 40lb dumbbells
Standing Plate Abduction: 25lbs x12/side
Decline Situps BW x6
Once again just trying to do something not on a machine

[aquamarine84]

Staying home today so I could keep the laundry going...I've gotten into such a bad habit of just making sure my work uniform is washed that I neglected the rest of my laundry. I had 2 loads of gym shirts. I thought I had too many pairs of leggings, but then I realize just how many semi-junky t-shirts I have.

Warm up: Leg swings, lying leg lifts
Superset A:
Feet elevated glute bridge: 10.5lbs x10, 30.5lbs 2x10
DB Upright row: 28lbs 3x12
Superset B:
Goblet Step-up: 5lbs 3x10/side
DB Military press: 38lbs 3x9
Deadlift: 130.5lbs 3x3
Big jump on that one and no way I was going to hit 5 reps, but with my PR at 136 3x5, I'm pretty pleased
Side lying abduction: X-heavy band x12/side
Decline plank: :45
Brutal but a really good increase

Meanwhile, back to laundry

[aquamarine84]

Had today off, but it's been raining for 2 days straight and it pretty much took all my effort to grind it out today:

Warm Up with foam roller
Glute Machine press: 40lbs x10, 70lbs 3x7
Fixed pulldown: 110lbs 3x8
Squat: 105lbs 3x5
Incline Neutral Grip DB Press: 50lbs 3x8
Seated back extention: 110lbs 3x10

I ended it there, because both hip abductor machines were occupied, 3 of the 4 pulleys on the free weight cable stack were occupied by a group training together, and the half of the machine cable stack was being used by a woman in a wheelchair who tries to talk to me during my set. By this time, I'd pretty much given everything I had anyway. Tomorrow is another day.

[anandagirl]

How are you doing otherwise? Is work being understanding? Hoping you're taking care of yourself and not getting too overwhelmed with everything

[aquamarine84]

How are you doing otherwise? Is work being understanding? Hoping you're taking care of yourself and not getting too overwhelmed with everything

Thanks Ananda...I'm holding up ok. Work is what it is...at least it's keeping me busy. Bigger thing is trying to keep my dad in check. He's a little stir crazy which is understandable from someone used to traveling the country, but he keeps taking day trips and putting off stuff that needs to be done.

I did come across this article yesterday:
https://thelocker.whoop.com/2017/08/...ublic-speaking

Which does make sense - not that I'm a public speaker but perhaps I just need some extra recovery time.

[aquamarine84]

So I really haven't worked out since Tuesday...Wednesday my dad dragged me to the Astros/Rangers game at Tropicana Field, then Thursday and Friday were later nights at work (I know I can go to the gym an hour later, but since I'm already recovering slower than I used to, I didn't want it to affect my sleep).

Today, finally getting to the gym:
Warm up with foam roller
Cable Kickback (Machine area stack): 12.5lbs x10, 22.5lbs 3x8
Close Grip Cable Row: 30lbs x10, 90lbs 3x6
Upping the weight probably sooner than I needed to because I just wanted to get this workout over with....
Single leg press: 120lbs 3x8/side
Bench: 70lbs 3x6
DB Hyperextention: 25lbs 3x8
Seated hip abduction: 155lbs x20, 140lbs x20

Gym has ridiculous hours Monday for Labor Day so I figure it will be a home workout.

[aquamarine84]

And the chaos continues again. Boss cut the schedule down so one of the useless teenagers (who happens to be the opening shift manager's nephew) didn't come in until after I got off yesterday. Well, the first Sunday we actually could've used 6 people (even if 2 of them are slower than cold molasses), we didn't have it. Ended up spending 2 hours both taking orders on the front register and making every 3rd order.

I guess it was stress but I slept horribly and woke up debating whether I was actually in pain or just overall sore. I decided to just do some lower body today, since I don't feel uncomfortable doing upper body on dive day:

Warm up with foam roller
Feet Elevated Glute Bridge: BW x10, 60.5lbs 3x8
Speed Goblet Lateral Lunges 5lbs 3x10/side
These were a common exercise when I played hockey...maybe not the greatest mass builder but they leave your quads, hamstrings and glutes burning
RDL: 60.5lbs 3x10

So nothing like I was planning to do but I got something done. Hopefully I'll survive the day.

[Fiction2Fitness]

Never enough people. Glad I don't make scheduling decisions cause it can be rough. Understand on the question of soreness and good to do something still but not pushing yourself too far. Hopefully you survived the day and got a nice dive in.

[aquamarine84]

Yeah Dawn...woke up a few minutes after 7 this morning to a missed text from the boss, this one at...4:31am? Wanted me to open. Well, slept through that one. If I had known they were calling off all the cleaning and training dives this week because of the hurricane, I might have gone in, but I needed to handle some Mom issues at the bank on my one weekday off.

Also presently trying to schedule an interview at a smaller gym...it's a good 30 minute drive but the head PT is an IFBB Men's Physique pro, so I might fit in.

Meanwhile, I still didn't push upper body too hard just because my body wasn't feeling it:
Scarecrows: 8lbs with Fat Gripz x10
YTAs 8lbs x 8
Incline DB Flye: 38lbs 3x8
Decline Plate Pullover: 25lbs 6, 6, 8
Suitcase Row: 20.5lbs 4x8/side
Upright Row: 30.5lbs 3x10

Not sure if I did enough to justify eating a dive day lunch (Half a tray of Stouffer's Mexican Lasagna), but in the end I was only over by about 160 calories. Still trying to get consistent with this cut.