Monday, October 6, 2014

Monday Grind

Back to the work week. Another case of the Mondays. We let a team member go at work today, so I have more duties to look forward to. Yay.

Took yesterday as a rest day since it's been so HOT in the Bay Area and I was still sore in the calves from Saturday's work out, I knew not to push it. I worked out after work on Friday and just jogged for 30 minutes, did 70 push ups. I got up early on Saturday and hit chest/back/legs. I managed to PR on a bench press, 105 pounds. It was 3 reps, but I gotta take it easy on my tendinitis. I hate it!

Again, I've been told by my PT to lay off heavy weights and any back exercises, so I'm sticking to upper body and lighter weights, higher reps. No dead lifts, no thrusts, no KB swings etc for a while :(, but I can surely work out my shoulders and upper back and glutes! I'm seriously obsessed with growing my ass. I try to squat at least 3 times a week seriously (at the rack) and try to incorporate a few body weight or light barbell movements in some upper body compound movements. Gets the old heart rate up!

Today's workout:
Y Raises 3x10 @8lbs
T Raises 3x10 @8lbs
Rear delt fly 3x10@12.5 lbs
Seated Arnold Press 3x10 @20lbs
DB Bench Press 3x12 @20lbs
Barbell (BB) Bench Press 3x12 @45lbs
BB bicep curls, 3x10  30lbs
BB shoulder pulls, 3x10 @30lbs
BB squat to bench, (narrow and wide) 4x10 @45lbs
and just for fun,  kettlebell (18lb) squat shoulder press, 10 reps each leg

By the end my shoulders had burned out, so I didn't want to push it anymore with the KB.

Oh, how I love you.
I meal prepped a little cleaner this week, with ground turkey and Bragg's amino acids with some brown rice, peas and steamed broccoli. I ate half an english muffin with some peanut butter pre-workout and I think it helped me out.

I also have found my new love, pumpkin ice cream from Trader Joes. Oh, the spoon I ate it with was clean...




Wednesday, October 1, 2014

Just a Wednesday Workout

I really feel like I need to get into another program or start meeting with a trainer. There are days when I am strictly cardio, there are days when I work on particular body parts and there are days where I haphazardly go into the gym and do whatever I think won't make me hurt. Today was a mix of the later two.

I'm giving my legs and back a rest today and went with upper body training. I decided to focus mainly on chest and triceps with a little shoulder work. I have also made a goal for myself to do 36 push ups a day every day for the month of October. That's just 3 sets of 12, or one day, I can do more than the 20 in a row I can do now. I just have to remember to NOT end my routine with the push ups like I did today, or else I literally feel like I am pushing the world away from me. Collapse was inevitable.

It was a welcome surprise to see the weight area so empty on a Wednesday morning. I'm guessing the throes of men or sports fans who watched the wild card game last night of the A's vs the Royals were either up celebrating or crying into their whiskey and Bud Light all night. I just drowned my sorrow in mushroom ravioli.

I know, I know, carbs! Carbs are evil! "Why are you eating pasta late at night?" you may ask. Pfft. Whatever. I knew I was going to lift this morning and I had done squats earlier on Tuesday with 95 lbs, so I wanted to feed my muscles. After tracking with myfitnesspal that day, I realized I had only net about 1200 calories. That is below what my BMR is, so I knew I had some leeway to eat that night.

I am also still struggling to find that sweet spot with caloric intake. For me, I'm not losing or gaining at 1800 calories a day (wine is included in that count). All the calculators I see tell me I should be eating 2200, so I'm going to give that a go for two weeks and see where that gets me. It means more carbs, more protein and more fuel for my workouts. After my trial run, I will go back to an 1800 calorie day assuming that deficit will help my body release some fat. Fingers crossed.

Overall, I had a good workout. I could barely lift my arms while making breakfast later at the office. I still have to baby my right arm though bc of the tendinitis. I stayed with lighter weights and higher reps today.

Todays' workout:

Barbell bench press, 45#, 3 sets of 15
Overhead press, 45# 5 sets of 5
Squats, 45#, 5 sets of 12
High cable pull, 50#, 3 sets of 10
Skull crushers, 30#, 3 sets of 10
Dumb bell chest press, 20#, 3 sets of 10
Standing shoulder dumbbell press, 20# dumb bells, 2 sets of 6
Tricep overhead press, 20#, 3 sets of 10
Toe push-ups, 3 sets of 12

I pretty much felt like She-Hulk on the way out of the gym.