Doing it Right this time

[anandagirl]

160 is nothing in the grand scheme. I had no idea Stouffers made Mexican Lasagna though YUM

[aquamarine84]

160 is nothing in the grand scheme. I had no idea Stouffers made Mexican Lasagna though YUM

It's different, that's for sure. I don't usually like to eat a lot of pasta because it messes with my system, but this is one I can make an exception for. Just wish I could have put those extra carbs to use scrubbing!

Meanwhile, I still pushed myself to go to the real gym just in case it closes over the weekend:

Warm Up With Foam Roller.
Straight Leg Glute Kickback (Free Weight Area Stack): 30lbs x10/side, 50lbs 3x8/side
Fixed Lat Pulldown: 110lbs 3x8
Squat: 110lbs 3x4
Current PR: 106lbs 3x5...
Smith Machine Military Press: 40lbs 3x5
Cable SLDL (Machine Area Stack): 42.5kg 3x10
I have finally figured out why I seemed so much weaker on this machine...the darn plates are KG!
Standing Plate Hip Abduction: 25lbs x15/side

Looks like we are going to be spared the worst of Irma but we will definitely get a bunch of wind and rain. It's a lot of wait and see.

[anandagirl]

Looks like we are going to be spared the worst of Irma but we will definitely get a bunch of wind and rain. It's a lot of wait and see.

Thinking of you!

[penny0527]

I didn't realize you were in FL!! Hope all is ok!

[aquamarine84]

Alright, finally getting the chance to update...

I actually live in the Tampa Bay area and I spoke a little too soon. Some friends of my dad's finally convinced us to spend the weekend at their place outside of Augusta, GA. Nice place and they grow their own vegetables (so we ate pretty well), but it's out in the middle of nowhere with crappy cell and WiFi. I should have brought my workout clothes if not my resistance bands, but I didn't. Took a few walks around the farm too. Meanwhile, the eye passed about 30 miles to the east but fortunately not until it was already down to a Category 1. There is a legend that the Native Americans blessed Tampa Bay and that is why we have been hit by exactly 2 major hurricanes in recorded history.

Hit the road early this morning...apparently we walked in 5 minutes after power got restored. Nonetheless, almost everything in the freezer was still frozen solid. So at least I have my food prep. We have some pretty significant fence damage, a roof leak in the garage and a few branches down but we got spared the worst of it.

Meanwhile, I've been on the road for 10 hours eating fast food so I did a ramp up lower body workout:
Warm up: 5 cat-cows, 2 Sun Salutations
Frog Pumps: 30.5lbs x10, 60.5lbs 3x10
Wide Stance Goblet Squat: 25lbs 3x10
SLDL: 60.5lbs 3x10
Standing band abduction: X-heavy x10/side

And then I "cooled down" by dragging most of the big branches to the gate.

On the plus side, that nagging shoulder twinge seems to be almost gone. Sometimes I just have to get forced to rest.

[aquamarine84]

Life has been busy and it's taken it's toll. The restaurant finally opened up on Friday and we made almost double our normal daily sales. Not just people who still didn't have power - we are in just the absolute perfect corner where 1 bridge comes from Tampa International and the other from St. Pete/Clearwater International Airports. We've been inundated with people returning home and various contractors coming to help from the storm.

I tried to go to the gym yesterday, but as another result of the hurricane, Florida LA Fitness all had a free weekend. There wasn't even a baseball game going on and I couldn't get into the parking lot. So I went home and did some shoulder mobility stuff.

Today:

Warm up with foam roller
DB Donkey Kicks: 14lbs 4x8/side
Banded squats: BW with medium loop band 4x8
Plate swings: 25lbs 4x5

Feeling a little better. Tomorrow we finally get back to diving and hopefully soon back to normal.

[aquamarine84]

Still trying to get back into the swing of things...with the big boss being on vacation, work life has gotten crazy. Plus, apparently due to hurricane damage, my internet has been slow at its best and cutting out every 5 minutes at its worst.

In the meantime:
Friday's workout
Warm up using PVC pipe as foam roller
Somehow the gym went from having 3 foam rollers to one that was being hogged by an older man doing some rather creepy moves intermixed with some pilates, so I decided to try the PVC...and I will be getting a length for home. Nothing has worked better on my wonky shoulder
Cable kickbacks: 17.5kg x10, 32.5kg 3x10
Neutral grip pulldown: 80lbs 3x10
Hack Squat: 20lbs 8, 5, 8
Lost my footing on the second set and decided to kill it
Seated DB Military Press: 20lbs 3x15
Good burn and no sign of pain/weakness
Seated Back Extention: 80lbs 3x10

Today's Workout:
Warm up with PVC pipe
Smith Machine Feet Forward squat: 10lbs x10, 30lbs 3x8
Seated Wide Grip Cable Row: 30lbs 3x8
Leg Press: 120lbs x10, 140lbs 3x10
Standing Cable Low Chest Press: 28lbs 3x8
Cable SLDL: 47.5kg 3x10

Hopefully this is enough of a ramp up and I can get back to more free weights soon. And hopefully my internet cooperates enough to catch up on journals!

[aquamarine84]

Almost feel ready to kick it back into full gear. I'm a little concerned about recovery capacity right now as it looks like I'm in for back to back weeks of 10 hours of OT (Big boss forgot the opening manager and his nephew who works night shift are on vacation...)

Shoulder is still tight in the morning but it definitely responds to stretching. I'm presently sitting against a heating pad to keep it loose, and changed up my upper body work today:

Warm up with foam roller
Hip Thrust: 60lbs 3x10
Easy peasy and not too far from where I left off
Compound row: 35lbs x10, 50lbs 2x10
The idea was to both get a full range of motion and hit the shoulders from a different angle
Smith Machine Reverse Lunge: 10lbs x5/side, 20lbs 2x5/side
Pec Dec: 35lbs 3x8
The idea here was from a webinar I watched which mentions the reduction in shear and therefore less stress on the shoulders. Zero reps left in the tank on this one.
DB Hyperextentions: 20lbs 3x8