Want To Be Fit

[LynnInAla]

glad you are using the strap for front squats. That's what I have to use, and works well for me.

Yay! for summer vacation. I have several friends who are teachers and they are all super excited for their "recovery." lol.

"Recovery" is going well!


Test week done and I’m glad to be back on a 4 day split. This program has more volume than my previous “offseason” program but what better time to switch than in the summer when I’m off?

Week 126//Micro 125- Test Week

Lift (MonMax )

BB Hip Thrust w/ shoulders on bench
165x6; 185x6; 205x6; 225x6 Had more but stopped here. Wanted to make sure my back was handling these ok.

DB Reverse Lunge 3x 12
15 x 12; 12; 12 - While doing walking lunges in WO1, I was into my 2nd set and realized I was doing lunges. A few months ago I couldn’t imagine ever lunging again!

Romanian Deadlift 3 x 12
100 x 12; 12; 12

Leg Extension 3 x12
115 x 12; 12; 12

Cable Face Pull w/ rope 3 x 12
16.5 x 12; 18 x 12; 18x12

Pallof Press 3 x 12
7.5 x 12; 12; 12

Trail bike ride- 3 laps- ~45 min

Press (Tue/Max )

BB Incline Press
75 x6; 85 x6 90 x4

Flat Bench DB Row 3 x 12
35 x12; 40 x 12; 40 x12

Decline Skullcrushers 3 x 12
45 x 12; x12; x11

BB Upright Row 3 x 12
30x12; 35x12; 30x12

Standing DB Hammer Curl 3 x 12
20x12; x12; x12

Standing Cable w/ straight bar 3 x 12
70 x10; 65x12; 65 x11

Lots to do yesterday so no time for trail walk. With several random walks I managed to get in 10,000+ steps.

[LynnInAla]

My stamina has improved enough to start keeping track of my times. Today was an off day from working out so I was able to get out before the heat kicked in. It's still in the 90's in the morning, but better than 100. We are supposed to be getting some rain this week and hopefully that will cool us down.

Wednesday Bike Ride - Trail

Lap 1- Warm-up
Gear 12, 13, 14
Time 14:28

Lap 2- Speed
Gear 12, 13, 14
Time 13:35

Lap 3- Speed
Gear 13
Time 14:00

Lap 4- Resistance
Gear 14
Time 14:25

[LynnInAla]

Test week done and now the fun begins. I was sore after last week so the weights stayed a little on conservative side. Soreness is better this week.

Week 127/Micro 126- 60% Week

Squat (Fri/Max )

Medium Stance Leg Press 8,8, AMRAP
175 x 8; 8; 28 --Whew!

DB Walking Lunge 3 x 12
20; x12; 12; 12

DB Goblet Squat 3 x 12
25 x12; 12; 12

Seated Leg Curl 3 x12
75 x 12; 12; 12

DB Lateral Raise 3 x 12
10 x 12; 11; 11

Captain’s Chair Knee Raise 3 x 12
BW+20 x12; 12; 12-- hardest part of these is keeping the DB between my feet

Bike Ride - Park
~10 miles
~50 minutes

Pull/OHP (Sat/Max)
Chin Up Grip Lat Pulldown 8,8, AMRAP
85 x 8; 8; 28 --again

BB Standing OHP 3 x 12
50x12; x12; x12

Bentover BB Row 3 x 12
70x12; 12; 12

Close Grip Bench Press 3 x 12
60x12; x12; x12

Standing BB Curl 3 x 12
45x12; x12; x12

Tricep Pressdwon w/ rope 3 x 12
75x12; x12; x10

Wet and raining most of the day but managed to get in several walks throughout the day.

Sunday- Walk - Trail
4.13 miles
1 hr 5 min

[LynnInAla]

I should have thought twice about a long bike ride after this workout. It wasn't raining though so I couldn't resist. Legs are toast this afternoon and I have another lower body focus later this week. Not complaining, love summer workouts.

Lift (MonMax )

BB Hip Thrust w/ shoulders on bench 8;8; AMRAP
160 x 8; 8; 18 I don’t remember if I’ve done these as a core lift. I need to check my notes, but I’m pretty sure I would remember the burn in the 60-70% weeks!

Reverse Lunge 3x 12
15 x 12; 12; 12 - I thought the weight was set too low on these, but geez, after the 18 hip thrust 15lb was enough.

Romanian Deadlift 3 x 12
100 x 12; 12; 12

Leg Extension 3 x12
115 x 12; 12; 12

Cable Face Pull w/ rope 3 x 12
18 x 12; 12; 12

Pallof Press 3 x 12
9 x 12; 12; 12

Trail bike ride
4 laps- ~1 hr
I had to replace a gear cable so I didn’t record my times. I kept stopping to make adjustments.

[LynnInAla]

Week 127//Micro 126- 60% Week

Press (Tue/Max )

BB Incline Press 8, 8, AMRAP
60 x 8; 8; 26

Flat Bench DB Row 3 x 12
40 x 12; 12; 12

Decline Skullcrushers 3 x 12
40 x 12; x12; x11

BB Upright Row 3 x 12
30 x12; 12; 12

Standing DB Hammer Curl 3 x 12
20 x12; x12; x12

Standing Cable w/ straight bar 3 x 12
65x12; 12; 12

Wednesday
Off day from working out. Dog walks, errands, and yard work didn’t make it feel too much like an off day!

[erica44]

Wednesday
Off day from working out. Dog walks, errands, and yard work didn’t make it feel too much like an off day!

lol. Depending on how much yard work I end up doing, it totally counts as a work out.

[LynnInAla]

lol. Depending on how much yard work I end up doing, it totally counts as a work out.

I see that you are in Florida so I know you understand the heat and humidity thing. So yes, it does count as a workout!


Week 128/Micro 127- 70% Week

Squat (Thur/Max )
Medium Stance Leg Press 6 ,6, AMRAP
205 x 6; 6; 22

DB Walking Lunge 4 x 5
25 x 5; 5; 5; 5

DB Goblet Squat 4 x 5
35 x 5; 5; 5; 5

Seated Leg Curl 4 x 5
90 x 5; 5; 5; 5

DB Lateral Raise 3 x 12
10 x 12; 12; 12

Captain’s Chair Knee Raise 3 x 12
BW+20 x12; 12; 12

Trail Walk
3.31 miles
53 min.

Pull/OHP (Fri/Max)
Chin Up Grip Lat Pulldown 6 ,6, AMRAP
100 x 6; 6; 18

BB Standing OHP 4 x 5
60 x 5; 5; 5; 5

Bentover BB Row 4 x 5
75 x 5; 5; 5; 5

Close Grip Bench Press 4 x 5
75 x 5; 5; 5; 5

Standing BB Curl 4 x 5
55 x 5; 5; 5; 5

Tricep Pressdown w/ rope 4 x 5
90 x 5; 5; 5; 5

Trail Ride-
Lap 1- 15:15
Lap2- 14:39
Lap 3-14:20

Sat-Trail Walk
4.15 miles
1:05:58

Sunday- Trail Ride
Lap 1- 15:34
Lap 2- 13:49
Lap 3- 14:15
Lap 4- 14:32

[LynnInAla]

My workouts are going great and nothing is hurting. Life is good! My legs were fine after the early morning ride yesterday but were done after the workout today. I had a lot to do today so I stayed away from the trail. Still got in a ton of steps.

Lift (MonMax )

BB Hip Thrust w/ shoulders on bench 6; 6; AMRAP
190 x 6; 6; 14

Reverse Lunge 4 x 5
20 x 5; 5; 5; 5

Romanian Deadlift 4 x 5
120 x 5; 5; 5; 5

Leg Extension 4 x 5
140 x 5; 5; 5; 5

Cable Face Pull w/ rope 3 x 12
18 x 12; 12; 12

Pallof Press 4 x 5
10.5 x 5; 5; 5; 5

[LynnInAla]

Press (Tue/Max )

BB Incline Press 6, 6, AMRAP
70 x 6; 6; 18

Flat Bench DB Row 4 x 5
50 x 5; 5; 5; 5

Decline Skullcrushers 4 x 5
50 x 4; 4; 3; 4

BB Upright Row 3 x 12
35 x 12; 12; 12

Standing DB Hammer Curl 3 x 12
25 x 9; 9; 8

Standing Cable w/ straight bar 4 x 5
80 x 5; 5; 85 x 5; 5

Wednesday
Bike Ride- Park
Steady ride around the park.
1 hr 5 min
13 miles

[LynnInAla]

Thursday- Trail Walk
3.76 miles
1 hour

Week 129-/Micro 128- 80% Week

Squat (Fri)
Medium Stance Leg Press AMRAP; 3; 3
245 x 12; 3; 3

DB Walking Lunge 3 x 12
25 x 12; 12; 12

DB Goblet Squat 3 x 12
35 x 12; 12; 12

Seated Leg Curl 3 x 12
75 x 12; 12; 12

DB Lateral Raise 3 x 12
10 x 12; 12; 12

Captain’s Chair Knee Raise 3 x 12
BW+25 x12; 12; 12

Park/Trail Ride
I didn’t pay attention to the mileage, just rode for about an hour. I’ve been playing around with the best day to ride. The last time I rode on leg day I was riding for time and it wiped me out. Of course it was almost a 100. Only 92 this morning.

[LynnInAla]

Week 129-/Micro 128- 80% Week

Pull/OHP (Sat)
Chin Up Grip Lat Pulldown AMRAP; 3; 3
120 x 10; 3; 3

BB Standing OHP 3 x 12
50 x 12; 12; 12

Bentover BB Row 3 x12
75 x 12; 12; 12

Close Grip Bench Press 3 x 12
65 x 12; 12; 12

Standing BB Curl 3 x 12
50 x 12; 12; 12

Tricep Pressdown w/ rope 3 x 12
75 x 12; 12; 12

Trail Walk
3.29 miles
55:34

[LynnInAla]

How is it the end of June already?? Geez, the summer is just flying by!

Week 129-/Micro 128- 80% Week

Lift (MonMax )

BB Hip Thrust w/ shoulders on bench AMRAP; 3; 3
215 x 12; 3; 3

Reverse Lunge 3 x 12
20 x 12; 12; 12

Romanian Deadlift 3 x 12
105 x 12; 12; 12

Leg Extension 3 x 12
120 x 12; 12; 12

Cable Face Pull w/ rope 3 x 12
18 x 12; 12; 12

Pallof Press 3 x 12
9 x 12; 12; 12

Press (Tue/Max )

BB Incline Press AMRAP; 3; 3
90 x 6; 3; 3

Flat Bench DB Row 3 x 12
45 x 12; 12; 12

Cable Kickbacks 3 x 12
25 x 12; 12; 12-- I had to take out the skullcrushers, they were bothering my elbow. I had surgery on it about a year and a half ago and have no idea why the skullcrushers were bothering it. I like skullcrushers but not worth the risk!

BB Upright Row 3 x 12
35 x 12; 12; 12

Standing DB Hammer Curl 3 x 12
25 x 10; 9; 9

Standing Cable w/ straight bar 3 x 12
70 x 12; 12; 12

Trail Walk
3.28 miles
55 min.

[LynnInAla]

Wednesday
Trail ride - No workout today so I was able to get to the trail before it got too hot. At 9 AM it was 85 degrees and 57% humidity. Blah!
Lap 1- 16:15
Lap 2- 14:41
Lap 3- 14:21
Lap 4- 15:01

[LynnInAla]

Today was supposed to be another off day but wanted to workout, so I did. I will get my 3 off days for the week, but one of them wasn’t today!

Week 130 - Micro 129- 90% Week

Squat (Thur)
Medium Stance Leg Press AMRAP; 1; 1
275 x 10; 1; 1

DB Walking Lunge 4 x 5
35 x 5; 5; 5; 5

DB Goblet Squat 4 x 5
45 x 5; 5; 5; 5

Seated Leg Curl 3 x 12
95 x 12; 12; 12

DB Lateral Raise 3 x 12
10 x 12; 12; 12

Captain’s Chair Knee Raise 3 x 12
BW+25 x 12; 12; 12

Trail Walk
3.19 miles
53:18

[Fiction2Fitness]

Looks like you are doing great. I agree, can't believe it's already the end of June. We'll be in July soon and that's insane.

I took out skullcrushers too. My right elbow just had too many issues with that one.

[LynnInAla]

Looks like you are doing great. I agree, can't believe it's already the end of June. We'll be in July soon and that's insane.

I took out skullcrushers too. My right elbow just had too many issues with that one.

I wonder what it is with the skullcrushers and the elbow? The first time I had a problem with my elbow was the morning after I had done skullcrushers the previous afternoon. I was later diagnosed with a foreign body in my elbow after it became lodged in the joint. Easy surgery, just go in and get it out. I have done skullcrushers since the surgery so I'm not sure why they're bothering me now. I like them but enough to risk something else breaking off and floating around!

[LynnInAla]

Week 130 - Micro 129- 90% Week

Pull/OHP (Fri)- Weights involving my elbow were kept conservative to let it calm. It’s finally calming down so I'm pretty sure it was the skullcrushers.

Chin Up Grip Lat Pulldown AMRAP; 1; 1
135 x 4; 1; 1

BB Standing OHP 4 x 5
60 x 5; 5; 5; 5

Bentover BB Row 4 x 5
85 x 5; 5; 5; 5

Close Grip Bench Press 4 x 5
75 x 5; 5; 5; 5

Standing BB Curl 4 x 5
55 x 5; 5; 5; 5

Tricep Pressdown w/ rope 4 x 5
90 x 5; 5; 5; 5

Trail Walk/Ride
Walk: 1.89 miles/31 min
Ride: 6.76 miles/31 min

Saturday-Ride- Off day from working out so I got to the trail around 9:00. We had some rain last night which cooled things off a little. Usually rain this time of year makes it feel like a rainforest but this morning it felt great. Mid to high 80’s and the humidity was low. Lol, it felt like fall compared 90-100 degree rides I’ve had lately.

Park ride to warm-up 3.79 miles/19 min.
Lap 1- 14:05
Lap 2- 13:57
Lap 3- 15:14

[LynnInAla]

I posted this in the Female Misc. section but wanted to post here too.

So I have a weird thing happening with my toes and I’m reaching out to the readers here in hopes someone knows what’s going on. About a year ago I noticed a slight separation between my 3rd and 4th toes on one of my feet. No pain, no swelling, and I don’t remember doing anything different around that time. This spring I noticed the separation had increased. I haven’t ran since 1986 due to multiple surgeries on one knee but walk a lot and I have noticed no pain while walking on pavement. I am a high school teacher and I noticed no pain during my teaching day ether. The only pain I experience is when walking on a trail but it’s not constant and nothing that would send me to a doctor. I did see a doctor though because I want to know what’s going on!

I made an appointment with a sports medicine orthopedist that specializes in feet and ankles. He was a little puzzled because the only time he had seen that type of separation was with a plantar plate tear or a neuroma. After his examination, he couldn’t confirm either. I followed up a few weeks later with a podiatrist that basically had the same conclusion. Both doctors have asked that I return if the pain increases or if the space widens.

Does anyone have any experience with this type thing? I welcome any thoughts and/or comments!

[Fiction2Fitness]

I wonder what it is with the skullcrushers and the elbow? The first time I had a problem with my elbow was the morning after I had done skullcrushers the previous afternoon. I was later diagnosed with a foreign body in my elbow after it became lodged in the joint. Easy surgery, just go in and get it out. I have done skullcrushers since the surgery so I'm not sure why they're bothering me now. I like them but enough to risk something else breaking off and floating around!

I can't say for sure as I haven't even tried them in the last couple of years but might have to do with the angle and the motion. I injured my elbow back in college when I was on the bowling team. Was not the wisest as I hurt it during practice and that weekend competed in three tournaments (one friday, saturday and sunday) with several games bowled per tournament. Between that and years of different angles for computer work, the elbow just gets cranky from time to time. Work is set up based on an average height so the computers and counters are a little off for me since I'm short.

Odd about the foreign body. I haven't had mine even analyzed. Can see why you wouldn't want to risk that again even if it's an easy fix.


As for the recent toe issue. No clue to be honest. My feet hurt on a regular basis from work but haven't experienced such an issue myself.

[LynnInAla]

I can't say for sure as I haven't even tried them in the last couple of years but might have to do with the angle and the motion. I injured my elbow back in college when I was on the bowling team. Was not the wisest as I hurt it during practice and that weekend competed in three tournaments (one friday, saturday and sunday) with several games bowled per tournament. Between that and years of different angles for computer work, the elbow just gets cranky from time to time. Work is set up based on an average height so the computers and counters are a little off for me since I'm short.

Odd about the foreign body. I haven't had mine even analyzed. Can see why you wouldn't want to risk that again even if it's an easy fix.


As for the recent toe issue. No clue to be honest. My feet hurt on a regular basis from work but haven't experienced such an issue myself.

I'm not a bowler but could see how it could have an affect on an elbow. I'm hoping this toe thing doesn't bother me when school starts. I teach science and have a really active class. It didn't bother me in the spring so I'm hoping it continues when school starts back in a month. I've only got to get through this next school year and then I will retire.

[LynnInAla]

Week 130 - Micro 129- 90% Week

Lift (MonMax )

BB Hip Thrust w/ shoulders on bench 1; 1; AMRAP
245 x 7; 1; 1

Reverse Lunge 4 x 5
30 x 5; 5; 5; 5

Romanian Deadlift 4 x 5
125 x 5; 5; 5; 5

Leg Extension 4 x 5
145 x 5; 5; 5; 5

Cable Face Pull w/ rope 3 x 12
19.5 x 12; 12; 12

Pallof Press 4 x 5
10.5 x 5; 5; 5; 5

Trail Walk
3.32 miles/52 minutes

[serinebean]

I am very curious about your toes lol. That sounds so weird typed out. Like an actual tear, or like a widening? And you really arent bothered by it?

I hope you get answers. I also hope you are enjoying your break!!!

[LynnInAla]

I am very curious about your toes lol. That sounds so weird typed out. Like an actual tear, or like a widening? And you really arent bothered by it?

I hope you get answers. I also hope you are enjoying your break!!!

I'm curious about my toes too! LOL. No tear, it's like my 3rd and 4th toe are forming a peace sign. I can bring them together with no pain, but they won't stay like that. So far the only pain is after a long walk on the trail. Both doctors are thinking it's a neuroma but normally there is pain first then the spreading. And that's IF the spreading happens. That's what made them think a plantar plate tear, but there's no pain when they poke on the ball of my foot. Apparently there should be pain on the ball of my foot if I had either.

Right now I'm wearing a pad right below the ball of my foot and above the arch. Hard as heck to get it positioned right. It's supposed to take the pressure off the forefoot. It does feel better when I have it positioned right, but who wants to walk around with something in their shoe??

[LynnInAla]

90% week done and now it's time for a scheduled week off. I'm trying to take a full week off after 8 weeks of working out. My program is designed to lessen the need of a deload, but I'm beginning to feel like I need the time away from the gym. I'm feeling the effects of my increased activity since being home for the summer so the week off is coming at a good time. Also, because I just finished 90% week with 4x5 sets I will return to 60% week and 3x12 sets. I'm heading out for a trail ride while it's still in the 80's. Just checked the weather, there is 68% humidity. Sigh. This is Day 1 of my off week so I plan to take it easy and just ride for about an hour.

Week 130 - Micro 129- 90% Week

Press (Tue/Max )

BB Incline Press 1; 1AMRAP
100 x I could only manage 2! The x1 sets weren’t too bad though

Flat Bench DB Row 4 x 5
55 x 5; 5; 5; 5

Cable Kickbacks 3 x 12
30 x 12; 12; 12

BB Upright Row 4 x 5
35 x 5; 5; 5; 5

Standing DB Hammer Curl 4 x 5
25 x 5; 5; 5; 5

Standing Cable w/ straight bar 4 x 5
85 x 5; 5; 5; 5

Trail Walk
4.03 miles
1 hr 5 min.

[LynnInAla]

I started my workout week off last Wednesday with an easy 1 hr bike ride and ended my off week today with the same thing. The week came at a perfect time, my body needed the time off and I had a nice getaway to St. Augustine. I'm pretty consistent in what I eat so there usually isn't much fluctuation in the scale. But I enjoyed a lot of the awesome food St. Augustine had to offer and as a result the scale was up about 4 lbs yesterday morning. In the past I would have done some kind of crazy cardio session and/or majorly restricted calories. Things are a little different now though, no crazy cardio and I just got back to my normal way of eating. The scale went up and it will go back down again.

[LynnInAla]

My off week is over and I was ready to get back to the gym. Much easier coming back to a 60% week with 3x12’s than 90% with 4x5’s. Before I took off for the week I got my progress for the last cycle. Adrianne knows me well and knows I freak out a little when things don’t seem to be increasing. She reminded me that the lower body increases were pretty big and it’s normal to not see an increase in the upper when this happens.

Lift-- Max-- New Max
Medium Stance Leg Press 305 330
BB Incline Press 110 110
BB Hip Thrust w/shoulders on Bench 270 285
Chin Up Grip Lat Pulldown 150 155

Week 131 - Micro 130- 60% Week

Squat (Wed)
Medium Stance Leg Press 8: 8; AMRAP
185 x 25; 8; 8

DB Walking Lunge 3 x 12
25 x 12; 12; 12

DB Goblet Squat 3 x 12
40 x 12; 12; 12

Seated Leg Curl 3 x 12
80 x 12; 12; 12

DB Lateral Raise 3 x 12
10 x 12; 12; 12

Captain’s Chair Knee Raise 3 x 12
BW+25 x 12; 12; 12

Trail Walk
3.8 miles/57 min.

[LynnInAla]

Week 131 - Micro 130- 60% Week


Pull/OHP (Thur)

Chin Up Grip Lat Pulldown 8; 8; AMRAP
90 x 8; 8; 30 - Needed someone to count for me!

BB Standing OHP 3 x 12
50 x 5; 5; 5; 5

Bentover BB Row 3 x 12
80 x 12; 12; 12

Close Grip Bench Press 3 x 12
65 x 12; 12; 12

Standing BB Curl 3 x 12
50 x 12; 12; 12

Tricep Pressdown w/ rope 3 x 12
75 x 12; 12; 12

Trail Walk/Thur
Walk: 3.27 miles/53:41

Trail Ride- Friday
Lap 1- 15:31- Gear 12, 13, 14- Quads were really sore from Wednesday's workout.
Lap 2- 14:34- Gear 13, 14
Lap 3- 14:45- Gear 14- Feeling it on the hills in this gear!
Lap 4- 14:50- Gear 12 and 14- Only used 12 on the hills, quads were done!

[LynnInAla]

Week 131 - Micro 130- 60% Week
Lift (SatMax )

BB Hip Thrust w/ shoulders on bench 8; 8; AMRAP
160 x 8: 8; 22

Reverse Lunge 3 x 12
25 x 12; 12; 12

Romanian Deadlift 3 x 12
105 x 12; 12; 12

Leg Extension 3 x 12
120 x 12; 11; 10 - Legs have had it!

Cable Face Pull w/ rope 3 x 12
19.5 x 12; 12; 12

Pallof Press 3 x 12
10.5 x 12; 12; 12

We're feeling some of the effects of the tropical storm so the temperatures have been lower. Thank goodness. BUT the humidity is often the same as the temperature. Sweating buckets with the temperature AND the humidity in the low 80's. Blah!

Trail Walk- Saturday
4.11 miles/1 hr 6 min.

Bike Ride- Park and ride- Sunday
11.90 miles/59 min

Trail Walk-Monday
4.13 miles/1 hr 4 min.

[Fiction2Fitness]

Glad we don't have much humidity here though it's getting toasty warm in the valley in particular. Think it was around 100 today. I miss having trails to walk. Much nicer than just along the streets.

[LynnInAla]

Glad we don't have much humidity here though it's getting toasty warm in the valley in particular. Think it was around 100 today. I miss having trails to walk. Much nicer than just along the streets.

100 degrees is 100 degrees, no matter the humidity. I love walking the trails. I split time between home and where I teach and both areas have great trails. When I have to walk the neighborhoods I usually have to listen to music or podcasts. On the trail I often listen to nothing and just enjoy the surroundings.