Sqit squats, pork ropes & swimming with the fish.

howtomake

Blah blah about me....
At the moment I'm recovering from a shoulder and hip "challenges", not to mention I'm NOT surrounded by the lovely gym equipment I would like, such as a squat rack . But I will continue to struggle on with what I've got.

I dive, therefore I have to keep up my swimming fitness in the pool and sea snorkels but I love lifting heavy weights, New Rules of Lifting started me on the right path a couple of years ago (but so many years wasted before that :mad:). I do a touch of yoga, mainly for mental calmness and getting in tuned with my body. Over the summer would like to get back into sprinting.

I'm no where near as strong as I know I am, but here are my PR's for lifting over the last 2 years (with 9 months off in between due to injuries).
-96kg trapbar deadlift
-2 chin ups (this was over a year ago though, I have to start over w/ my shoulder)
-59kg below parallel squat (maybe I go heavier but didn't have a spotter)


Goals (within next 3 months, with limited equipment):
Chin up (again!) plus lots more after that.
50kg Single Leg Deadlift
20kg Dumbbell Row
40 lengths in pool
I need to do something for squats until I can get to a squat rack sometime this year???? Was doing bulgarian split squats with a barbell, got up to 25kg, my legs can take more weight, but I can't actually lift any more than that onto my shoulders due to lack of upper body strength, sigh!!!!

gymfreak

howtomake wrote: »

Blah blah about me....
At the moment I'm recovering from a shoulder and hip "challenges", not to mention I'm NOT surrounded by the lovely gym equipment I would like, such as a squat rack . But I will continue to struggle on with what I've got.

I dive, therefore I have to keep up my swimming fitness in the pool and sea snorkels but I love lifting heavy weights, New Rules of Lifting started me on the right path a couple of years ago (but so many years wasted before that :mad:). I do a touch of yoga, mainly for mental calmness and getting in tuned with my body. Over the summer would like to get back into sprinting.

I'm no where near as strong as I know I am, but here are my PR's for lifting over the last 2 years.
-96kg trapbar deadlift
-2 chin ups (this was over a year ago though, I have to start over w/ my shoulder)
-59kg below parallel squat (maybe I go heavier but didn't have a spotter)

---

to be continued, will start to post exercises tomorrow

---

Whoop whoop:) Another log for me to follow

Remmy

So does everyone have a more witty thread title then me?:rolleyes::D.

I'll be keeping an eye on this log.

howtomake

Hip has been bugging me all day at work. Came home and did a yoga 10 minute hip opening sequence, helped a bit and did a restorative camel pose.

Did some foam rolling on it, I need a new foam roller, looks like toothpick now.

I'm trying to figure out a new program so my lifting was a bit all over the place, again my hip was bugging (excuses, excuses :rolleyes:)

Single Deadlift
2 sets of 5 reps - 31kg (my db's at home are waaay too bulky, the first set was a bit shakey, the 2nd set better)

Inverted Rows
2 sets of 5 (lazy, I've been doing 5 sets but not tonight)

Chin work:
The 1st rep I try to do an unassisted, I've been trying to measure how far up I can go each time, it is not exact but looks like this week I got up another 2 inches (yay me!), 9.5 inches to go before I can get my face up to the bar on my own.
3 sets of 5 - assisted
1 set of 5 - negatives w/ 6lb weight (my diving belt and weight )

Push ups
These have not been going great. I can hover all day long but the actual pushing up is where my shoulder just gives out. It's just so frustrating because a couple of years ago I could do them no problems even with my feet elvated. Only got 2 sets of 3 reps, but still 2 reps better than a few weeks ago.

After the above I just played around trying to get my heart rate up with a 22kg barbell-some bulgarian squats, rear lunges, a pitiful attempt at some cleans, ended with 2 minute plank. I should've added another plank and some pitiful attempts of pistol squats but was lazy. Finished with some stretching and more foaming.

howtomake

Feeling a bit sore from yesterdays workout which is good.

Ok so some pool snorkeling tonight, wonder if I can remember to count all my lengths, after 20 I lose count. Really just feel like reading a book, stuffing my face with cheese, chocolate and wine but....

howtomake

25+ lengths, not sure again lost count, how will I know when I to make it to 40 if I can't keep count :mad:? Did a length under water, much much easier, even after doing all those lengths, so could've done 1 1/2, will try that next week.

howtomake

Shoulder feeling a little twingy from swimming last night. The rest of me is kind of sore, which I like, means I worked something.

Was thinking of maybe losing a little more weight after I get to my goal of 1 chin up, less weight wouldn't hurt with getting more in either. I spent too much time last year a bit too heavy. Lost some over the holidays and things have been steady although I've gotten away with eating some crap, not sure how long my luck will last so need to be careful.

Wonder what mood I'll be in later at the gym for?

howtomake

Ok so I kind of just decided what my workout B will be.

5 sets x 6 reps
Lat pull down - 7th pin
Single Leg Deadlift - 31kg (much easier with the gym's slim weights than my bulky ones at home)

3 sets x 8 reps
Bulgarian Split squats -20kg,( can go heavier if there was a rack:mad:)
BB row 30kg

2 sets x 10 reps
Good mornings - 20kg
DB press - 10kg (again right shoulder twinging)

Intervals
10 minute intervals on treadmill 1 min slow, 1 min fast

It's been awhile since I've had a good endorphin rush session, the world seems alright now.

I think I need to eat more during the day, will try adding in another egg and maybe a small amount of muesli.

howtomake

I'm being bad tonight, no exercising, unless you call walking in the windy and cold rain as exercising, AND chinese take out with beer. At least I should've made myself work for that damn beer. Didn't quite plan it this way, tsk tsk tsk.

Anyway tomorrow (early morning I'd like to emphasize) we are going out in the bleeding cold to snorkel through what will most likely be pea soup thanks to all the winds & crap today. I like sleeping in on Saturdays, blah!

howtomake

Was an early one this morning in the sea for half an hour. Weather was actually pleasant, too tired to really enjoy it though, visibility was crap. I don't do well with any type of exercising in the mornings as I found over the Christmas holidays when I was forced to.

howtomake

Wanted to do some sprints today & some chins but didn't. Wrecked after the weekend. Oh well there's always tomorrow.

And as much as I like my own company, I'm starting to feel like I'm talking to myself on this log .

Will Heffernan

Just because people don't comment...doesn't mean we're not watching...there are a lot of voyeurs.

howtomake

Will Heffernan wrote: »

Just because people don't comment...doesn't mean we're not watching...there are a lot of voyeurs.

Haha, sounds kinky! Ok, just didn't know if I was boring anyone.

G86

howtomake wrote: »

Wanted to do/ some sprints today & some chins but didn't. Wrecked after the weekend. Oh well there's always tomorrow.

And as much as I like my own company, I'm starting to feel like I'm talking to myself on this log .

I'm here!

Although, admittedly, I thought you were a guy til I saw your post in the Ladies who train thread! What's your height/weight stats?

Will Heffernan

howtomake wrote: »

Haha, sounds kinky!

Is that a problem for you?

Ok, just didn't know if I was boring anyone.

No, we're used to it.

howtomake

G86 wrote: »

I'm here!

Although, admittedly, I thought you were a guy til I saw your post in the Ladies who train thread! What's your height/weight stats?

Hmm interesting that you thought I was a guy, you're not the first one on boards to think that. Happened in the diving section. Although once TOM rolls around and I'm moaning about my lack of strength, know one will make that mistake. Just ta warn ya.

5'7, think I'm 70kg, I think about 40kg of that is in my hips, can't tell how much muscle are in my legs as I can't see them too good, but they are there some where. I'll post a sample diet day soon.

howtomake

Will Heffernan wrote: »

Is that a problem for you?

No, we're used to it.

Well if anyone needs me to liven things up let me know. I can always moan more or tell everyone about my latest accidents.

howtomake

Need some motivation. Don't feel like working on chins, need a working mp3 player to do any type of cardio, no music = no fun! And not that crappy poppy sh*t they play so loudly at the gym.
Gym, gym, must get to gym. Get it together and move it legs!!!!

Will Heffernan

howtomake wrote: »

Well if anyone needs me to liven things up let me know. I can always moan more or tell everyone about my latest accidents.

I am used to moaning...go for your life.

howtomake

Don't know what was wrong with my grip tonight, but it was pretty weak. I was holding the same weight from the last 2 workouts, the last 2 workouts my grip didn't even phase me. Not to mention that it felt like it was one of the longest walks to the gym. Anyway I wussed out the the number of sets that I wanted to do to. My head just doesn't seem to be in the right place.

4 sets x 8 reps
Single Leg Deadlift - 31kg (2 x15.5kg DBs)
BB row 30kg

3 sets
Good mornings - 20kg 15 reps all 3 sets
DB press - 10kg 8 reps, 2x10 reps (again right shoulder twinging, but better than last week, dare I add 12.5kg???)

Messing
Didn't have the right music with me to motivate me to run on the treadmill like a gerbil.
5 minute treadmill, 10 minute stepper, 3 min rower

My food has been all over the place, think I'll take some time out tomorrow night and get some healthy goodies together.

howtomake

, oof I'm so achey and sore AND not the good kind of I-exercised-my-buns-off sore. For the last 3 years I get these joint/muscle aches now & then, there doesn't seem to be any direct relationship that I can see. It comes and goes no matter if I have or have not exercised, drank enough water or not, ate certain things, taking lots of oils or not. There is sometimes a pattern of the time of day, usually I wake up feeling like someone ran over all my joints. Doctor didn't have a clue really, I might have to go back. Pain killers don't work on it too much. This morning it was so hard to just walk.

Anyway so yesterday I did a very quick session of yoga as I had crap to deal with at home (getting work done on the place & not having any hot water). I did make my protein muffins though, although I varied the recipe slightly and they came out a little dry, but nothing a little whipped ricotta can't take care of.

Pool tonight, wonder how I'm going to feel? Think I have to do my swimming test, ick.

howtomake

Came home, felt terrible, it hurt to stretch my legs & arms, it hurts to take deep breaths in my ribcage, feels like someone is squeezing me.

Tried to work on chins, only made me feel worse. Had to force myself to the pool. Didn't do any mad lengths, just did my swim test for the year which was ok.

howtomake

:D:D

Oof yesterday it felt like that other day didn't even happen. I'm achey now but achey from exercise. I woke up good, physically & mentally. By the time I got home I was ready for a good workout session.

Chin work (at home)
2 partial unassisteds - got up another 1.5 inches, so I'm over half way up there before I can do a full one. I just reach a certain height, then my shoulders just stop lifting me like someone put on the brakes.

5 negatives - was feeling so good, I added a 12lb diving weight belt on me.

3 assisted - on these the last few reps my forearms give out, nevermind the rest of me

At the gym
Single Leg Deadlifts (grip not too bad so went heavier)
set 1 - 15kg ea DBs
set 2 to 4 - 17.5kg ea DBs
set 5 - 15kg ea DBs

alternated as gym was busy
Dips 2 sets 8-10 reps
tricep rope pulldowns 2 sets 6 reps (pin 3)

messing
alternated 2 sets of 5 reps 20kg BB
elevated rear foot lunges
good mornings

ended with 4 minutes of tabata on de bike

I was told that I looked like I was working hard, and was asked what I was actually working when doing SLDL's. Although truthfully I could've worked a bit harder and forgot to do any planks or moutain climbers.

I made Ooopsie "bread" last night as burger buns. First time making them. All it is are 3 eggs: soft peaked whisked egg whites w/ pinch of baking powder and whipped egg yolks w/ 3 ounces low fat cream cheese, in the oven for 30mins. They are not very dense as they are mostly made of air from the whipping, but they were still good, almost like white bread. Will definitely make those again using different herbs and such. I think I need a few chickens of my own the amount of eggs I eat.

gymfreak

Chin work (at home)
2 partial unassisteds - got up another 1.5 inches, so I'm over half way up there before I can do a full one. I just reach a certain height, then my shoulders just stop lifting me like someone put on the brakes.

It's soooooo frustrating trying to get your first pullup/chinup..persistance is the key..you'll get there!:)


Also, those protein muffins..have you got a recipe?

howtomake

gymfreak wrote: »

It's soooooo frustrating trying to get your first pullup/chinup..persistance is the key..you'll get there!:)


Also, those protein muffins..have you got a recipe?

Ah yes I know about the persistance, I did 1.5 couple of years ago before the shoulder injury and I will do them again, even better. Hehe, no matter the costs. Give me another couple-few weeks I think.


Will need to check ingredients again but its something like this.
dry ingredients
1 cup oatmeal
1/2 flaxseeds (I used a flaxseed/goji berry combo)
2 scoops vanilla protein powder
1/4 cup coconut powder (can use even more for a lovely smell)
1 teaspoon baking powder, ginger powder, cinnamon
either sugar or splenda

wet ingredients
3-4 whole eggs (although you can use whites if ya, want, I hate wasting the yummy vit A yokes)
vanilla extract
dash of milk (if needed)

mix good in food processor, the last batch I didn't mix enough turned out drier than normal. Pop in some muffin thingies.
optional:
I've put in crystalised ginger before for sweetness
Also frozen berries work well
Go crazy

howtomake

A little hiccup since Friday night, didn't do any running like I planned and ate/drank lots of things I shouldn't have. I'm also being lazy not going snorkeling today, but at least this way I won't be knackered all day Sun like I usually am. Must make sure to work on chins and take a nice long walk in park since it is sunny. I really need to work on my endurance too.

howtomake

Chin work (at home)
2 partial unassisteds - um this was crap, I was DOWN 1.5 inches from Thursday's chin works WTF. I know its TOM soon but come on???

5 negatives - 12lb diving weight, felt ok surprisingly because these suffer if my partial chins suffer too.

2 sets assisted - 10 reps, then 8 reps

1 set assisted pull up - 8 reps


Light BB Squats
22.5kg 3 sets 15 reps - last set I noticed I was squeezing my toes, gotta watch that. Anyway did it light because that's the amount I can get over my head without a rack.

DB Rows (fat grip)
10kg 3 sets 8 reps - decided I needed to work on my grip strength, so wrapped 2 cloths around DB's, so I dropped the weight. Let's hope this works

Planks
2 mins - on
1 min - off/rest
1 min - on
Been too long since I did these, and couldn't go the 2nd round for 2 minutes.

howtomake

Ok going to have to reset my goals. Chins are fine, making progress except for that last fiasco on Sun. However, for my other goals I need to work on my grip strength first.

Remmy

howtomake wrote: »

Light BB Squats
22.5kg 3 sets 15 reps - last set I noticed I was squeezing my toes, gotta watch that. Anyway did it light because that's the amount I can get over my head without a rack.

.

Hey did you try powercleaning the weight then doing front squats?You'll be able to use more weight that way compared to the max weight you can press/pushpress then btn press back over your head.Or Zerchers if you like bruises.:)

howtomake

Remmy wrote: »

Hey did you try powercleaning the weight then doing front squats?You'll be able to use more weight that way compared to the max weight you can press/pushpress then btn press back over your head.Or Zerchers if you like bruises.:)

Thanks! Ok next week zerchers, as I get bruises no matter what anyway.

Not a good week for me, nothing to report 'cept went to dr's and now I'm playing the waiting game. I may not have time for pool tonight, depends if I can get out of here in time enough before they close.

howtomake

Nothing major tonight, just 300 metres of breast strokes in pool, then steam room.

howtomake

Again, had to speed through workout, but at least I made it to the gym in time before closing to do something.

DB Single Leg Deadlifts
17.5kg ea DB
5x5 - my grip felt pretty good with the 17.5kg, 20kg soon I hope

Close grip DB push presses
1 set 10kg ea (these felt easy so went up)
4 sets 12.5kg
5x6 - - no shoulder twinges, YAY:D:D. Just the last 2 reps of each set felt heavy

Tabata 4 mins on bike
20 secs high intensity
10 sec rest
I made sure to push myself a bit more on these, had some gas left in the tank since I only did 2 lifting exercises anyway. AND I finally noticed that the pedals are adjustable, silly me.:o

So there was some progress in the increase in weight, but not nearly as much as I should be. The next 2 weeks have to really focus, TOM just drains me, not to mention the pain killers.

howtomake

So it has been awhile since I did any outdoor running, went to the park and whenever a hill presented itself, I sprinted up it. About 8 of them, 2 really steep ones, one being my old friend from back in '09, its a tough one so only did that once. For some reason my knee was a little fickity :rolleyes:, they are usually fine.

Anyway I noticed on yesterday's Single-Leg-DLs since I upped the weight, I wasn't pushing my hips back enough. It is hard to watch the form in the mirror when I have to concentrate on not falling over. Next time will watch that. All in all I'm nice and sore.:)

Had to miss snorkeling again this week, feel lazy/guilty for missing it but also it is nice not to be knackered on a Sunday. It is such a chore having to pack, hall my a** and gear out there, then put on, take off then hall my a** and gear back home to rinse the gear in not so ideal conditions. Besides there is nothing really to see in the pea soup of Dublin bay if you are not actually diving. I'm just trying to make myself feel better and less guilty.

howtomake

ACK!:mad::(

Did some chin work at home. It seems those 12.5kg DB's with presses did a bit more than I thought. I had to do a shoulder warm up for 20 minutes before I could even attempt to think about using them. Tried a push up and it actually made me feel nauseated to use the shoulder.

Chin work:
partial unassisted - only up something like 1/8th of an inch, but I guess I should be happy I'm not down like I was during TOM.

negatives - 3 reps w/ 12lbs diving belt, these felt harder

assisted chins - uh yeah didn't want to upset the shoulder too much so only did 3 reps of 1 set

assisted pull up - 3 reps

So looks like I'll have to give the shoulder a rest until Thursday I think. Anyway I'm going to the gym soon, as soon as I can get out of here, to finish off the workout.


So I fluffed around at home before I could go to the gym. Just did some messing on some mobility exercises, like shoulder dislocates, etc.

Then at the gym did:
7 mins rower
13 mins stepper (me lower right back was giving out during the stepper though)

I was then kicked out of the gym

G86

Chin up

(oh crap, no pun intended!!)

howtomake

G86 wrote: »

Chin up

(oh crap, no pun intended!!)

Aw, I thought the pun was cute. Yah I know, no use in fighting with my body, just have to listen to it, we'll get there eventually.

Ok so I wasn't going to do any upper body tonight but I won't be able to go the gym on Thurs, maybe not Fri and unfortunately maybe not Sat (stupid schedule!!). This is my plan taken from my Feb 17th session, let's see if I can up those weights and/or reps.

5 sets x 6 reps
Lat pull down -
Single Leg Deadlift -

3 sets x 8 reps
Bulgarian Split squats -
BB row

2 sets x 10 reps
Good mornings -
DB press -

Intervals

howtomake

Didn't quite go as planned. Felt really good on the first two exercises, so on the 4th set I upped the weights, they actually felt pretty easy, although I had to pause as me forearms were killing me (but in a good way). Um after that well the energy went kaput! At first thought I was having some sort of endorphin high, turns out I was just spaced out, I looked in the mirror and it wasn't pretty. But hell the 1st two exercises I upped the weight on a set so it is some sort of progress.

5 sets x 5 reps
Lat pull down - Sets 1-3 & 5 8th pin; set 4 went up to 9th pin
Single Leg Deadlift w/ dbs - Sets 1-3 & 5 17.5kg DB ea; set 4 20kg DB ea

Down hill and all over the place....
Bulgarian Split squats - set 1 - 10 reps; set 2 - 8 reps; set 3 - 6 reps
(my hip just didn't feel right at all on this exercise)
BB row - 30kg 5 reps
Good mornings - 3 sets 15 reps
Dips - 2 sets 10 reps (shoulder a bit ouchy)
DB snatch - 10kg 5 reps ea

Intervals
10 mins on treadmill - 1 min fast/1 min walk (rinse & repeat).

My plan for intervals is to work on my breath control for diving. So upping the heart rate, then practice trying to lower it and even out breath during the 1 minute walk.
I really need a new mp3 player, cardio sucks without good music.

howtomake

Ooof all day day today, couldn't look at my monitor.

Did some lengths in the pool, oof you certainly feel it after not doing some serious swimming for a couple weeks. But did try a new toy, some plastic hand webbed "thingies" you use in the pool for your arm stroke to strengthen your arms. Gotta get some. Maybe it might help to strengthen my shoulder (as long as I take it easy at first).

howtomake

I'm not sure about these anymore. I only started them because someone somewhere suggested they are good strengthening you for handling weight belts when snorkeling. Oh right and if anyone cares to know I have slight structural scoliosis in lower back.

Also I just noticed my naming conventions are not quite in line. When I say SLDL, I mean single leg deadlift not stiff leg deadlift. And DB presses really means DB bench presses.

howtomake

So yesterday was bad with food, the only exercise I got was lugging around luggage up hills and stuff, was tiring enough. Oh and yep just as I thought, the weight/inches are going up slightly, more weight doesn't help the chins.

Not sure if I should do yoga and pool tonight, I actually have some time to myself. Defo need to go snorkel this weekend, got 2 more weekends of snorks before diving commences.

howtomake

So only did yoga last night, nothing too exciting just trying to loosen things up and get my head under control with some mind/body connection. I might have to take back what I said before, actually made it to the gym today for a quickie and not sure about snorkels this weekend, still have no place to rinse gear.

As for my chins, well I think I need to go back to adding inverted rows and some ywtl's (don't like these they are very boring), but my usual set up is in disarray until the building settles at home.

Today's quickie:

Single leg deadlift 3x5
set 1 - 17.5kg ea db
set 2/3 - 20kg ea db, um the last 3 reps on my last set for my last leg went a bit wonky. Not sure if I was ready for 2 sets of 20kg db's.

BB rows 3x6
35kg (added to very unstable plates to 30kg bar)

Rear lunge elevated foot & good mornings 2x6 (hips have not felt right on bulgarians so switched)
20kg
(again hip was twitchy and I was running out of time so cut these exercises short)

tricep rope pulldown - 3x6 pin 2 (again)

Intervals on bike 7 mins 20 secs hard/10 secs slow - was trying to go for tabata but took me 4 minutes to really warm up, then I was able to push myself enough

Had to finish my cool down at home, was kicked out again at gym.

howtomake

No snorks but did 7 hill sprints today, and 2 regular sprints. Felt like I had a bit more power in the legs. So much more rewarding than plodding along with regular running. Although I feel like a spaz at times.

howtomake

inverted rows
chins
grip work
db bench press
ytwl
tricep rope pulldowns
rower
tabata

gonna have to post stats tomorrow....

howtomake

I didn't feel strong, but felt like I had the energy to really push myself. Going to concentrate on intensity this week, no use in being upset about my stall in progress.

I tried 5 push ups, meh not good, shoulder feels like it's going to pop out or something.

at home
inverted rows
3x5

chins
6x5 assisted, felt weaker but really pushed myself, making horrible faces and all:)

grip work
10kg db rows with fat grip and just plain walking around with db's in hand

at gym
db bench press
1x8 8kg ea for warm up, someone else had the 10kg's
2x5 12.5kg ea, felt relatively good except for shoulder twinge

ytwl
2x5
1 set 4kg ea
2nd set on the 'l' & 'y' had to take it down to 2.5kg ea


tricep rope pulldowns
2x6
2nd pin, tried 3rd pin triceps wimped out

some cardio
rower
5 setting, think 6 minutues, ooops forgot to tell them I kinda broke the other rower, I'm just that strong :rolleyes: (haha I wish).

tabata on bike
did these nice & hard, 4 mins at 8th setting 20secs/10secs

G86

What's the craic with your shoulder? Old injury?

howtomake

G86 wrote: »

What's the craic with your shoulder? Old injury?

About over a year ago, nothing too major but it took a long time to heal before I could use it without pain. It got better, then I over did it and hurt it again. Went to drs, physios, physical therapists, etc then went to a personal trainer who actually hurt/healed his shoulder, got much better while getting stronger again training with him. But unfortunately it still niggles me and if I don't watch it, it niggles me more. I just have to keep on top of it. But I've a got few little niggles like that anyway, especially lower body doing track in school & such.

howtomake

Oh yeah and I'm sure this extra 5 1/2 pounds I put on doesn't help with the chins either, as I know it wasn't 5.5lbs of muscle. Ooof, clothes are just a bit tighter too. None-the-less I think I need to eat more during the day. But I think I'm pumping a bit testosterone throughout my body , what little I have any way.

howtomake

Dead-stop (???) Zercher squats
Front squats
RDL
Crosstrainer

howtomake

Took me a little while to get the zercher squats, also my first 'clean' to get a higher weight for the front squats wasn't that great either. Why did I think that front squats wouldn't also get to the glutes either? Really felt these in me buns.

at home
Dead-stop (???) Zercher squats:
1 set x 10 reps 22.5kg
2-3 sets x 10 reps 27.5kg

Front squats:
Cleaned 27.5kg then did 2 sets x 10 reps

at gym
DB RDL (both legs this time, my right hamstring was politely asking me to go easy):
1/2 sets 8 reps - 22.5kg ea
3-5 sets 5 reps - 25kg ea (wanted to see how my grip was for the 25kg dumbbells, might keep it here for awhile, instead of single leg work to work on my grip)

Crosstrainer
30 mins. Been a long while since I did SS cardio on a machine, definitely need music for it. Normally I prefer machines that I can stomp on instead of gliding on.

Bad thing, after I came home and had a protein shake I feel instantly asleep, missed dinner after all that work. A few years ago that wouldn't have bothered me, but I know you need to eat well after a nice session if you want to get stronger.

Remmy

howtomake wrote: »

Took me a little while to get the zercher squats, also my first 'clean' to get a higher weight for the front squats wasn't that great either. Why did I think that front squats wouldn't also get to the glutes either? Really felt these in me buns.

at home
Dead-stop (???) Zercher squats:
1 set x 10 reps 22.5kg
2-3 sets x 10 reps 27.5kg

Front squats:
Cleaned 27.5kg then did 2 sets x 10 reps

at gym
DB RDL (both legs this time, my right hamstring was politely asking me to go easy):
1/2 sets 8 reps - 22.5kg ea
3-5 sets 5 reps - 25kg ea (wanted to see how my grip was for the 25kg dumbbells, might keep it here for awhile, instead of single leg work to work on my grip)

Crosstrainer
30 mins. Been a long while since I did SS cardio on a machine, definitely need music for it. Normally I prefer machines that I can stomp on instead of gliding on.

Bad thing, after I came home and had a protein shake I feel instantly asleep, missed dinner after all that work. A few years ago that wouldn't have bothered me, but I know you need to eat well after a nice session if you want to get stronger.

Nice one that sounded like a good session.

howtomake

Not to mention Monday's upper body and yesterday's lower body, got my abs good too. Feeling it today, in a good way of course.

Whatever about half body workouts, it is easier for me to do them since I can do back to back days with my schedule. And for some reason I can mentally focus on my muscles if I split it up. Of course in a few weeks I'll be bored of them again, but going back to half body workouts for awhile.

I was hoping to do sprints tomorrow since gym is closed but looks like it might rain. Might just work on chins and grip at home.