- Barbell Bench Press:
- 45 lb x 7 reps (+51 pts)
- 110 lb x 1 reps (+39 pts)
- 99 lb x 5 reps (+67 pts)
- 77 lb x 5 reps (+58 pts)
- 77 lb x 5 reps (+58 pts)
- 121 lb x 5 reps (+78 pts)
- 121 lb x 5 reps (+78 pts)
- 121 lb x 5 reps (+78 pts)
- Sets 1-8 was with a cambered bar and chains. I felt badass.
- Barbell Incline Bench Press:
- 99 lb x 5 reps (+54 pts)
- 110 lb x 3 reps (+47 pts)
- 110 lb x 3 reps (+47 pts)
- 110 lb x 3 reps (+47 pts)
- 121 lb x 3 reps (+51 pts)
- 143 lb x 3 reps (+59 pts)
- 154 lb x 3 reps (+63 pts)
- Actually rack presses but I don’t know how to log those so….
- Triceps Pushdown:
- 30 lb x 8 reps (+12 pts)
- 30 lb x 8 reps (+12 pts)
- 35 lb x 8 reps (+12 pts)
- 45 lb x 8 reps (+13 pts)
- Dips - Triceps Version:
- 5 reps || assisted (+20 pts)
- 3 reps || assisted (+11 pts)
- 10 reps || assisted (+47 pts)
- 8 reps || assisted (+36 pts)
- First 2 with 1 gray band, second 2 with two gray bands.
OH HEY BENCH PRESS. NICE TO SEE YOU AGAIN.
- Jump Rope:
- 0:02:00 (+12 pts)
- 0:02:00 (+12 pts)
- 100, 100
- Weighted Hyperextension:
- 30 lb x 8 reps (+12 pts)
- 30 lb x 8 reps (+12 pts)
- 30 lb x 8 reps (+12 pts)
- Standing Military Press:
- 45 lb x 8 reps (+46 pts)
- 45 lb x 8 reps (+46 pts)
- 55 lb x 5 reps (+43 pts)
- 55 lb x 5 reps (+43 pts)
- 55 lb x 5 reps (+43 pts)
- Clean and Jerk:
- 45 lb x 5 reps (+76 pts)
- 65 lb x 5 reps (+87 pts)
- 85 lb x 3 reps (+80 pts)
- 85 lb x 3 reps (+80 pts)
- 85 lb x 3 reps (+80 pts)
- Running:
- 0:40:15 || 3.5 mi || 166 bpm || moderate hills (+471 pts)
- Stretching:
I wore my heart rate monitor on my run tonight and couldn’t believe my eyes. My heart rate is a full 10-15 beats less on my run now when compared to before and this is coming off of almost a month without any running.
Lift heavy stuff people. It works.
Today was max bench day and I am mad as hell about it. As you can see here, I only managed to get up to 104. 104?!?! Are you kidding me?! My max before was 135! I tried 110 twice and couldn’t get it out of the bottom. Coach said it could be because my form was shit before and who knows what I was doing. I also wasn’t pausing at the bottom before… etc. I don’t care. I’m mad. My arms better gear up for whats coming because I plan on tearing down and building up until I get my bench back.
I also decided today to not worry about what weight class I end up in. I measured myself and I’ve stayed the same with the exception of my thighs and arms which are both .5 inches bigger. So I’ve gained like 5 pounds and only .5 of an inch on my extremities? Hell yes. I’m okay with this. This doesn’t mean I am going to, as ShortMom would say, shovel whatever I want into my pie hole, but I’m not going to stress. I feel tighter and stronger and that will be okay for now.
Workout can be found here.
I got in 3 miles today. I thought of them as singles though and took a few minutes break in between each one.
Then I went back to the gym after my classes and did my light week on the bench press. As I was putting away my plates (yes kids, that is what you’re supposed to do when you’re done) this guy read my shirt and asked, “What club is Sig Ep?” Well, I don’t usually have people initiating conversation with me in the weight room so I panicked and answered, “It’s the University of Central Florida one.” No Danielle, he isn’t asking what university branch your shirt is from. He doesn’t know that Sig Ep stands for the Sigma Phi Epsilon fraternity and thinks its a club. He kind of just nodded and I smiled and walked away. ::facepalm:: I was so glad I was leaving after that, lest he try and talk to me again and expect me to respond like an educated, intelligent individual.
Have I mentioned recently that I’m socially awkward?
- .5 mile run
- Streeeetttccchhhh
The run was with my kids at their soccer practice, don’t worry. I didn’t just go out and run around the block. haha. But for real though, I am going to start running again. The Disneyland Half is in like… 3 months? So I need to get my run on. It’s going to hurt but I’m going to try for 4 miles tomorrow. Now I am off to stretch while watching Hart of Dixie because even though I’m exhausted, I’m even more sore.
- Barbell Squat:
- 45 lb x 10 reps (+48 pts)
- 121 lb x 5 reps (+68 pts)
- 143 lb x 3 reps (+63 pts)
- 154 lb x 3 reps (+68 pts)
- 159 lb x 2 reps (+48 pts)
- 165 lb x 1 reps (+62 pts)
- BOOM.
- Zercher Squat:
- 45 lb x 5 reps (+41 pts)
- 77 lb x 5 reps (+50 pts)
- 88 lb x 5 reps (+54 pts)
- 99 lb x 5 reps (+59 pts)
- I hate these.
- Goblet Squat (kettlebell):
- 23 lb x 5 reps (+35 pts)
- 45 lb x 5 reps (+41 pts)
- 55 lb x 5 reps (+43 pts)
- With the ball between my back and the wall.
YES. I’m so proud! This is another 10 pounds to my old PR!
But no lie, I’m really excited to start deloading this coming week starting with bench on Wednesday. I’m so worn out.
Also, I sneakily weighed myself this afternoon. I don’t know if I mentioned it but I dropped my scale off at my friends house so I wouldn’t have it staring me in the face. Homies, I weighed 169 pounds. Holy SHIT. If I wasn’t stressed out enough before… That means I’ll have to lose at least 4 pounds in the next 45 days if I want to make it into my preferred weight class. This is the moment where stress becomes panic.
- Stiff Leg Barbell Good Morning:
- 45 lb x 10 reps (+27 pts)
- 77 lb x 5 reps (+29 pts)
- 77 lb x 5 reps (+29 pts)
- 77 lb x 5 reps (+29 pts)
- 77 lb x 5 reps (+29 pts)
- 77 lb x 5 reps (+29 pts)
- Sumo Deadlift:
- 143 lb x 5 reps (+63 pts)
- 165 lb x 3 reps (+59 pts)
- 187 lb x 3 reps (+68 pts)
- 198 lb x 3 reps (+73 pts)
- 203 lb x 3 reps (+76 pts)
- 209 lb x 2 reps (+67 pts)
- 231 lb x 1 reps (+62 pts)
- Rack Deadlift:
- 143 lb x 5 reps (+56 pts)
- 165 lb x 5 reps (+65 pts)
- 187 lb x 5 reps (+76 pts)
- 231 lb x 5 reps (+102 pts)
- 242 lb x 3 reps (+88 pts)
- 253 lb x 3 reps (+95 pts)
- One-Arm Dumbbell Row:
- 25 lb x 5 reps (+38 pts)
- 25 lb x 5 reps (+38 pts)
- 25 lb x 5 reps (+38 pts)
- Barbell Shrug:
- 99 lb x 8 reps (+28 pts)
- 99 lb x 8 reps (+28 pts)
- 99 lb x 8 reps (+28 pts)
- Pull-Up:
- 8 reps || assisted (+55 pts)
- 6 reps (+38 pts)
- 5 reps (+30 pts)
- Two gray bands
- Medicine Ball Jack Knife Sit-Up:
- 14 lb x 25 reps (+47 pts)
- 14 lb x 15 reps (+43 pts)
- Sit-up and throws. Second set he stood further away.
- Stretching:
- Foam Rolling:
I was NOT messing around today. New deadlift PR - 231.
On the rack deadlifts, I tried the 253 and literally could not get the bar to move. So we dropped the weight down, did a couple of sets and then he put 253 back on and said, “You’re going to lift this up.” And I did. 3 times. Lesson of the day - Mind over matter.
Today Coach and I were talking about my dating woes. He goes, “Well now girls are different and I’m an ex-marine so I don’t know what I can say to you.” LOL. But he actually had some really insightful things to say. I was complaining about how I wish guys would be more direct because I can’t ever tell what they want and he said, “Some girls you can just walk up and say, ‘Hey let’s go.’ and they are okay with that. Other girls take some warming up. You have to kick the tires to know how they’ll handle abuse.” Which was the funniest thing I’ve ever heard. After I stopped laughing I told him to hold on so I could put that on Facebook. Hahaha.
Then he asked me if I knew the difference between alpha and beta males. I kid you not. He said an alpha male will always get the girl over a beta male because females like to feel taken care of. I told him that I think I’m going to be single forever because I can’t handle games and completely lack guile. He goes, “One day a guy is going to come up to you and ask what your last name is. Then when you tell him it he is going to say, ‘No. That ones no good. You need mine.’ and that’ll be that. You’ll be just fine.”
That almost made me hug him. I felt loads better afterward. Oh this wasn’t just a therapy session, we did some lifting too. =D
- Barbell Bench Press:
- 45 lb x 10 reps (+55 pts)
- 83 lb x 4 reps (+55 pts)
- 83 lb x 4 reps (+55 pts)
- 88 lb x 3 reps (+50 pts)
- 88 lb x 3 reps (+50 pts)
- 94 lb x 2 reps (+44 pts)
- 94 lb x 2 reps (+44 pts)
- Decline Barbell Bench Press:
- 95 lb x 3 reps (+36 pts)
- 110 lb x 3 reps (+40 pts)
- 115 lb x 3 reps (+41 pts)
- Dips - Triceps Version:
- 2 reps || assisted (+6 pts)
- 2 reps || assisted (+6 pts)
- 2 reps || assisted (+6 pts)
- I asked Coach if I could string a band between the dip bars and he said, “Does this look like a 24 Hour Fitness to you?” and then made me put the belt on so he could spot me by grabbing onto it and pulling me up when I was struggling. LOL.
I was feeling so strong today! It’s a nice change from the funk I’ve been in.
- Front Barbell Squat:
- 45 lb x 10 reps (+55 pts)
- 65 lb x 5 reps (+53 pts)
- 75 lb x 5 reps (+57 pts)
- 85 lb x 4 reps (+56 pts)
- 85 lb x 4 reps (+56 pts)
- 85 lb x 4 reps (+56 pts)
- 95 lb x 3 reps (+52 pts)
- 95 lb x 3 reps (+52 pts)
- 95 lb x 3 reps (+52 pts)
- Barbell Glute Bridge:
- 45 lb x 10 reps (+27 pts)
- 65 lb x 8 reps (+30 pts)
- 95 lb x 5 reps (+32 pts)
- 95 lb x 5 reps (+32 pts)
- 95 lb x 5 reps (+32 pts)
- Dumbbell Side Lateral Raise:
- 10 lb x 8 reps (+42 pts)
- 10 lb x 8 reps (+42 pts)
- Push-Up:
- 5 reps (+9 pts)
- 5 reps (+9 pts)
- Chin-Up:
- Pull-Up:
- 10 reps || assisted (+74 pts)
- 5 reps || assisted (+30 pts)
- Negatives
- Clean:
- 45 lb x 1 reps (+24 pts)
- 65 lb x 1 reps (+27 pts)
- 75 lb x 1 reps (+29 pts)
- 85 lb x 1 reps (+31 pts)
- 85 lb x 1 reps (+31 pts)
- 85 lb x 1 reps (+31 pts)
- 95 lb x 1 reps (+34 pts)
- 95 lb x 1 reps (+34 pts)
- 95 lb x 1 reps (+34 pts)
- Other Dancing:
- 0:30:00 || Broke a Sweat (+42 pts)
- Ghosts n’ Stuff (Nero remix)
Glute bridges for the first time ever. They’re all right.
Also, I’m in a funk. I don’t really know whats going on. My eating has been pretty poor for the past couple of days and today I ate 1200 calories worth of Cheeto puffs. I’m not really upset about it though. I know I’ll come out of it soon enough. As long as I’m getting my lifts in I can excuse the occasional emotional eating disaster. How is that for self acceptance? =)
- Stiff-Legged Barbell Deadlift:
- 45 lb x 10 reps (+55 pts)
- 77 lb x 5 reps (+58 pts)
- 99 lb x 5 reps (+67 pts)
- 121 lb x 5 reps (+78 pts)
- 143 lb x 5 reps (+90 pts)
- Romanian Deadlift:
- 143 lb x 3 reps (+57 pts)
- 165 lb x 3 reps (+66 pts)
- 187 lb x 3 reps (+77 pts)
- 192 lb x 3 reps (+79 pts)
- One-Arm Dumbbell Row:
- 15 lb x 5 reps (+36 pts)
- 25 lb x 5 reps (+38 pts)
- 25 lb x 5 reps (+38 pts)
- 25 lb x 5 reps (+38 pts)
- Barbell Shrug:
- 45 lb x 8 reps (+19 pts)
- 99 lb x 8 reps (+28 pts)
- 99 lb x 8 reps (+28 pts)
- 99 lb x 8 reps (+28 pts)
- Pull-Up:
- 2 reps || assisted (+9 pts)
- 2 reps || assisted (+9 pts)
- 2 reps || assisted (+9 pts)
- 2 reps || assisted (+9 pts)
- Ultimate Frisbee:
- 1:00:00 || competitive game (+489 pts)
- 1 hour, no subs. We dominated.
I played Ultimate Frisbee today for a friend who couldn’t make it to her game. No subs, 1 hour long and I scored like 2 or 3 times. YES.
My lower back is killing me. I’m trying to stretch it and stuff but I just need to build strength and it hurts. My pull ups are getting better though! I mean, I still can’t do them, but I am not doing them better than before. =D
In 10 minutes people should start pouring into my house. I’m hosting a dinner and game night. Everyone is coming! And by everyone, I mean everyone. Wink wink. Wish me luck!
- Barbell Bench Press:
- 45 lb x 10 reps (+55 pts)
- 77 lb x 5 reps (+58 pts)
- 77 lb x 5 reps (+58 pts)
- 77 lb x 5 reps (+58 pts)
- 88 lb x 4 reps (+57 pts)
- 88 lb x 4 reps (+57 pts)
- 88 lb x 4 reps (+57 pts)
- 88 lb x 3 reps (+50 pts)
- 88 lb x 3 reps (+50 pts)
- 88 lb x 3 reps (+50 pts)
- Messed up loading the bar and didn’t realize til after the 3x4 set. -___-
- Dumbbell 1-Arm Triceps Extension:
- 11 lb x 8 reps (+21 pts)
- 11 lb x 8 reps (+21 pts)
- Body Weight Inverted Row (Let Me Ups):
- 8 reps (+16 pts)
- 8 reps (+16 pts)
- Ball Slams:
- 8 slams || 14 lb (+23 pts)
- 8 slams || 14 lb (+23 pts)
- Actually grappling with the olympic barbell but I didn’t know how to track it.
- Dips - Triceps Version:
- 2 reps || assisted (+6 pts)
- 2 reps || assisted (+6 pts)
- 2 reps || assisted (+6 pts)
- 2 reps || assisted (+6 pts)
- Still suck.
I felt so weak today and it ended up being such a crap workout. I misloaded the bench on my 3x4 and didn’t notice and when I asked what weight I should do instead since that was my 3x3 weight he just made me do the same weight anyway. Triceps dips are IMPOSSIBLE for me. My triceps are just too weak to handle it and it makes me SO FRUSTRATED.
Whatever. I did it and it’s done. I just need a hug and some peanut butter and I’ll be okay.
