Finisterre

Gym again today.

Front squat 3 @ 40/50/55kg.  Felt much better than last time.

Deficit deadlift 4x5 @ 82.5kg.  First set normal grip, then mixed grip.  Attempted a hook grip but I think my hands are too small...

Close grip bench 4x6 @ 35kg.  Honestly bench is feeling so much better these days

DB rows 4x8 @ 18kg

Dips 4xAMRAP.  20 @ 130lbs, 3x10 @ 120lbs

Pull ups 4xAMRAP.  4x10@100lbs.

All in all not too shabby

First set at 40kg

2 hours ago, Manarelle said:

 

D: Hope that gets cleared up soon - no matter how much they say another drug is exactly the same, it never is, and adapting to new meds stinks. 

 

Freaking impressed by the hoop work. That's got to take some crazy leg strength. Nice work!

I've managed to get this batch (my boyfriend's best friend and her boyfriend both work in a pharmacy and checked it for me <3) so I'm ok for another month...

Thank you!  I'm known as thighs of steel around hoop.  The walk on water is a fairly basic move with flexed feet but pointing does rather increase the difficulty...

Wednesday is hoop day, so that was a happy time.  Didn't do anything new but worked on some transitions and made old moves look pretty.

Then stayed for open training and made my poor hoop teacher try things what I found on the interwebs...

https://www.instagram.com/p/BVF4CNbBHLf/?taken-by=science_and_static

Today I headed into the gym again.

Paused bench 4x5 @ 35kg

"Paused" squat 4x5 @ 57.5kg

Deadlift 3 @ 73/83/95kg

Lat pulldowns 1x12 @ 59kg (because I confused myself), 3x12 at 39kg

Dips 4x12 @ 130lbs

Drove to Edinburgh, voted, went to get my prescription.  Discovered there's a manufacturing problem with the meds that make me a functional human so I might not be able to get them.  Indefinitely.  Fuuuuuuuuuuuuuuuck.

I'm staying at my parents' this week to help my sister out while they're on holiday so have got a week's membership to the local branch of a chain of gyms and OMG I HATE IT.

Did my first session in there on Sunday and.  Well.  Wandered to the weights area.  Two Smith machines, two squat racks, ONE BENCH and ONE deadlift platform.  And the floor is a weird tile thing so there's always a slight uneven bit under your feet for squats.  And the plates are weird.  And don't come in anything smaller than 1.25kg.  Not that I'm fussy or anything...  But anyway.

Sunday:

Front squat was meant to be 3x5 at 65/75/85% but I think I went in too heavy and wasn't feeling it so kept it at ~47kg for all three sets

Deficit deadlifts started terribly.  The bar they had on the platform was horribly smooth, and I'd forgotten my chalk so the first set was a nightmare.  Swapped the bar out and switched to a mixed grip and it was all fine.

Close grip bench was fine as well.

DB rows I went up to 18kg.

Dips 4xAMRAP - these are getting soooooo much better.  Did 20 in the first set with 140lbs assistance then 3x15 at 130lbs.

Pullups 4xAMRAP - slowly improving.  15/10/10/10 at 110lbs (I think)

Monday:

Got up, turned the horses out, had some protein porridge then went in to the gym early in the hopes I'd have a quiet gym....nah apparently nobody around here has a job.........  

Squat - 70/80/90% x 3.  Felt pretty good.  I think my issues atm are that I hate the squat racks here.  They make me feel really claustrophobic which isn't helpful.

Paused bench.  Happened.  Nothing exciting.

Block deadlift.  Remembered my chalk but still had to mixed grip it.  Felt fine.

Barbell rows.  45kg.  All good.

DB shoulder press.  Only 8kg because that was all I could get in weights but got em done.

Today I'm resting.  It's miserable so no playing with ponies  I am going to see the new Alien film this evening though so that should be good!  I've also emailed my mum to ask if I can borrow my parents' Discovery to drive 400 miles on Saturday so if you hear hysterical laughing that'll be her reacting to that...

Turns out the answer was indeed MORE FOOD.  Shocker.

Had a good session.

5 x 65/75/85% deadlifts

3 x 5 paused squats

3 x 5 paused bench

4 x 12 assisted dips

4 x 12 lat pulldowns

Deadlifts felt goooooood tonight.  Did the first two sets without chalk so feeling extra snazzy about that!

Squats happened.  Number 5 of each set was getting tricky but that should get easier.

Bench was bench.  Fuck bench.

Dips are improving.  Did the first three sets with 140lbs of assistance, dropped it to 130 for the last set.  Had to pause a couple of times within it but considering when I started the programme I couldn't get through the 12 with 150lbs I'll take it!

Lat pulldowns are my faaaaaaaves.  Circus girls know how to do lats.  36kg.  Proper form (unlike the other people who were doing lat pulldowns around me.  Not that I'm a gym snob or anything...).

Did some light stretching afterwards.  My left leg is pissy atm so didn't do much with it but did some back stuff and right splits.  And came home for some duck for dinner.

2 hours ago, raptron said:

Uh, I am definitely going to go with not eating enough! 174 + a scone -> probably under 600 calories unless it was a large scone and even then, still not a whole lot. Nutrition timing counts a bit more when you are trying to eat less as well! Make sure you eat something that packs a punch 1-2 hours before lifting. 

Yeah I am definitely going to have to rejig things.  Maybe do the salad lunches on non-lifting days and have something more substantial on lifting days...

SO.  Thursday.

I was super good with eating till after dinner where I devoured half a packet of rich tea biscuits.  Omnomnom.

However.  I may have hit a snag.

I had a super good lunch of salad with some tuna.  174 calories, high in protein.  Plus a scone in the afternoon.  But that was it.  And then I went to the gym to lift and just felt super weak.  Like I managed everything but it felt like way more effort than it should.  So, was this because it's my first session with my new 1RMs (so slightly higher weight), orrrrr did I not have enough to eat during the day.  Questions, questions...

So today I'm going to have a proper meal at lunch, then lift again this evening and see what happens.  Hmmmmmm...

I was also very naughty and didn't stretch off last night.  I'm not too stiff and sore this morning which is good but this is not the way flexibility is made...

On 31/05/2017 at 4:04 PM, raptron said:

Here to witness the awesome.

 

 

On 31/05/2017 at 4:07 PM, cn3wton said:

Diet is the hardest part. Working out and lifting, thats the fun stuff!

 

 

5 hours ago, The Scarlet Pimpernel said:

Nice theme! 

5 hours ago, Elastigirl said:

Love the theme

Welcome, welcome!

No, this is not a comment on myself, but this month's theme is......

Mr Incredible

Be strong!  Carry on lifting programme! 1RMs were tested on Monday and I'm at:

110kg deadlift

75kg squat

45kg bench

At 85kg bodyweight.  Not bad for one month of training, but it's not good enough!!  Next 1RM test I'd like to get that to 125/85/50.  This may be a bit ambitious, but go big or go home right?  At any rate, this is just follow the programme, pick stuff up, put stuff down.

Elastigirl

I've been really good about stretching after lifting sessions and my flexibility is coming back in leaps and bounds.  I even put my foot on my head whilst standing the other day!  So carry this on as well

Mirage

Bad girl turned good computery woman....

PhD shit.  Second draft of chapter 1.  First draft of introduction.  Finish new data analysis.  Uggghhhhh

Edna Mode

Harsh but true...  Diet needs fixing. 

Count calories/macros.  Try not to be shit.  The usual

So basically everything is going pretty well other than the eating.  But I have a Plan to improve that.

Didn't get to OT last week because it was cancelled on Wednesday and I couldn't be arsed on Saturday.

Lifting is so much fun!  I am definitely enjoying it!  Especially when I'm next to a guy sweating and groaning deadlifting my warmup weight (I know I know, the only competition is yourself, but I do like outlifting guys...).

Added today's "pick up heavy stuff" numbers since it turns out I can count them! 

28 minutes ago, Lilmissbri said:

 

He answered this in another thread. 

Ooohhhh well now... 

I've got a stupid question for @Anim07734

It is only bodyweight exercises that count right? 

1 hour ago, Manarelle said:

Sounds like it's being a good week so far, minus the horse trials in the "background."  Good call on holding off weight stuff that isn't clear; bad form can screw the body up pretty badly (that might be the voice of experience there). What sort of things does he have you doing, if you don't mind me asking?

I've worked most of it out now, though there's a few exercises that I understand the concept of but plan to hold off on until I can get a form check on them.

I've said I want to focus on bench for the first block, so it's geared towards that whilst keeping deadlifts and squats in.  So we have:

Back squats (fine)

Paused bench (fine)

Block deadlift (just going to normal deadlift)

Barbell row (nopity nope)

DB shoulder press (probably going to see if there's a machine I can use instead and be slightly less likely to brain myself)

Deadlift (fine)

Paused squats (fine)

Lat pulldowns (fine)

Dips (fine)

Front squat (nopity nope)

Deficit deadlift (going to normal again)

Close grip bench (fine)

DB row (noooope)

Chin ups (fine)

Obviously not all in one session  

Had hoop class last night, was reasonably productive!  There was no OT on though because someone was using the rig for a swinging trapeze class, but hung out with boyfriend's best friend while she waited for her boyfriend to come pick her up.  So I get brownie points for that

Today was highly unproductive at work because Badminton Horse Trials are on and I decided to put that on "in the background". Hm.

Went for a swim again after work.  Three sets of 10 lengths, and did each set in ~8 minutes.  The third set was a little slower but I'll take that.  There's way less rest time going on which I'm quite pleased with.

Got my lifting programme.  Don't really understand it.  Many emails to trainer may be incoming.  This is not helped by the fact his other half gave birth at the weekend so our session on Tuesday has been postponed for a couple of weeks.  I reckon I can work most of it out though, and anything that I still don't understand after emailing etc I can just....ignore....for now.

On 2017-5-2 at 5:53 PM, raptron said:

You're alive! Yay conditioning and training, at least. Hope the thesis stuff goes better soon. <3 

On 2017-5-3 at 8:20 PM, Manarelle said:

 

Grats, that quite an improvement! Good luck with the thesis, hang in there...

Thanks, at least that's me through the meeting for another few months...

Gah open training wasn't on last night so didn't get to do my hour long conditioning session.  I'll try to get some numbers up over the next couple of days and hopefully get to the Saturday OT session instead to hammer more out.

How are the meddlers so far ahead already?? They really want to win this one... 

23 hours ago, dancezwithkittehz said:

Macros- Yep! I tracked the foods on weekdays and was meeting overall calorie totals. After this show is done I need to play around with watching macros more closely. I'm still not sure if I like the ratios I have set. 30% protein, 30% fat, 40% carbs just looks like SO MANY GRAMS of protein! If I'm doing 1 gram per each gram of lean mass it would only be 110g protein whereas 30% protein for total is 172 which sounds ridiculous. o.O. But likewise if I cut it down to 110 where do I decide to make up the calorie deficit from, carbs?

This is my exact problem!  The protein just looks so....big.

Also ankle/calf active warm ups....ankle circles, heel raises, walking on tip toes, duck walks, lunges (a bit)

I'm alive, I'm alive!

Joy

Did my class and OT on Wednesday, did loads of conditioning in OT, good good good

Sadness

Swam last Friday for last week's.  Did the 20 lengths that took me half an hour the first time in ~20 minutes this time.  Each length was slower but there was much less rest time.  Then added another five lengths on for good measure before the pool closed.

Fear

Had my first PT session on Thursday.  Utterly failed to note exact weights but I think I was squatting 40kg for multiple reps, deadlifting 80 for multiple reps and managed a couple of bench press at 40 as well.  Also did some lat pulldowns as accessory work where apparently circus has made me very good at engaging them.  Was meant to be having another session with him tonight but his partner gave birth on Sunday so that's postponed.  I haven't got an actual program yet but might pop in on my own and do some...

Anger

Had thesis committee meeting.  Ugly cried.  Fuck PhDs.

Disgust

Let's just not even talk about this...

OMG you guyssssss

I thought I'd put some decent numbers up and you lot have just gone and made me look like a slacker again

I've got my first powerlifting session this afternoon but will try to bang out some bodyweight stuff somewhere as well.

Class and open training done, and chucked in another few numbers to bring the team average up a bit

Honestly the first half of this week has been a total fail.  Got a cold, hated life, fought with my work computer a lot...  Blegh.  Combined with my uterus attempting to claw its way out of my body and my digestive tract sympathy collapsing with it I have not been a happy bunny.

But!  Circus tonight.  Yay hanging about upside down!  Plus conditioning to count for the mini too.  Single hock hangs are totally a bodyweight exercise, right??

On 24/04/2017 at 4:41 PM, raptron said:

Great theme  

Thank you!

9 hours ago, Lilmissbri said:

@Darth Yoga @Flex Luthor @Love_Of_Snuggles @Plitog @RogueLibrarian @Toxophilite @Finisterre

My fellow Mellogoths!!

Hear ye--

I know we have a lot of week left, but right now if both teams help the monsters then I'm not sure we can take everyone. Especially when Finisterre isn't feeling well. What say you to trading a treasure for allies?

Or do we just band together and be MAGNIFICENT? Do extra work to make sure everyone else goes down in fire!! Mwahaha.
 

Game of Thrones season 3 gif -->

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I'm here for banding together and burning them to the ground!  My cold seems to be abating (*dances*) and I have both class and open training tonight.  ALL THE CONDITIONING!!