BlackCatMagic: The Power Within

[BlackCatMagic]

I am going to manifest the fitness and health transformation that I want, and rid myself of chronic pain, exhaustion, and depression.

 

March 15:

 

12,295 steps

35 minute walk

Kettlebells:

• 3 x 15 goblet squats - 20 lbs
• 2 x 10 deadlifts - 20 lbs
• 2 x 15 swings - 20 lbs
• 2 x 5 one-arm rows, each side - 20 lbs

[BlackCatMagic]

March 16:

 

50 minute walk

Kettlebells:

• 3 x 10 goblet squats - 20 lbs
• 2 x 10 deadlifts - 20 lbs
• 2 x 15 swings - 20 lbs
• 2 x 5 one-arm rows, each side - 20 lbs

35 reverse crunches

 

Joined by hubby for kettlebell 101.  He was able to check my form, which really helped!

[BlackCatMagic]

March 17:

 

1hour 30 minute walk

Kettlebells:

• 3 x 12 goblet squat - 20 lbs
• 3 x 12 deadlifts - 20 lbs
• 3 x 12 swings - 20 lbs
• 2 x 8 one-arm row, each side - 20 lbs

40 reverse crunches

[BlackCatMagic]

March 18:

 

30 minute walk

14,600+ daily steps

 

Bodyweight workout circuit - repeated 3 times each of the below:

• 10 squats
• 5 inclined push-ups
• 10 one-arm row, each side - 20 lbs

Ended with 3 x 20 seconds farmer's walk, 20 lbs, each side

 

During the first 2 sets, I was too flat for the push-ups and could barely get out 5.  On the last set, I chose a higher incline and was able to get 10.

[BlackCatMagic]

March 19:

 

30 minute walk

12,500+ steps

 

Kettlebells:

• 3 x 10 goblet squat - 20 lbs
• 3 x 10 deadlifts - 20 lbs
• 3 x 12 swings - 20 lbs
• 2 x 10 one-arm row, each side - 20 lbs

40 reverse crunches

[BlackCatMagic]

March 20:

 

30 minute walk

11,800+ steps

 

Hot yoga

[BlackCatMagic]

March 21:

 

35 minute walk

12,600+ steps

3 x 5 assisted lunges, each side

3 x 5 inch worms

3 x 5 wall slides

3 20 sec planks

2 20 sec side knee planks, each side

25 bodyweight squats

1 40 sec knee plank

5 knee push-ups

15 sec one-leg balance, each side

15 minute mediation

 

Whew!

[BlackCatMagic]

March 22:

 

11,400+ steps

35 minute walk

3 x 10 goblet squats - 18 lbs

3 x 10 kettlebell deadlifts - 22 lbs

3 x 10 kettlebell swings - 18 lbs

2 x 20 reverse crunches

 

[BlackCatMagic]

March 23:

 

No workout today.

30 minutes of meditation, followed by a 3 hour nap.

 

Plan to double-up on workouts tomorrow.

[BlackCatMagic]

March 24:

 

AM workout:

 

3 x 10 squats

3 x 10 incline push-ups (counter height)

3 x 10 one-arm kettlebells rows, 8 kgs each side

3 x 30 second Farmer's walk

 

PM workout:

 

3 x 10 goblet squats - 8 kgs

3 x 10 kettlebell deadlifts - 10 kgs

3 x 10 kettlebell swings - 8 kgs

3 x 10 one-arm kettlebells rows, 8 kgs each side

24 reverse crunches

[BlackCatMagic]

March 25:

 

10,300+ steps

35 minute walk

3 x 5 body weight lunges, each side

3 x 5 inch worms

3 x 10 wall slides

3 20 sec side planks, each side

30 sec plank

30 minute meditation

[BlackCatMagic]

March 26:

 

14,927 steps

35 minute walk

 

Adjusted NF kettlebell circuit:

3 x 8 halos - 6kg

3 x goblet squats - 8kg

3 x 10 overhead press - 6kg, each side

3 x 15 kettlebell swings - 8kg

3 x 8 bent over rows - 8 kg

3 x 10 kettlebell deadlifts - 10kg

 

25 minute meditation

[BlackCatMagic]

March 27:

 

8,700+ steps

35 minute walk

hot yoga

 

15 minute meditation

[BlackCatMagic]

March 28:

 

12,400+

35 minute walk

3 x 10 bodyweight squats - focused on form

3 x 12 counter-height push-ups

3 x 10 one arm rows, 8kg 

3 x 30 second farmer's walk, 8kg / 10kg

 

15 minute meditation

[BlackCatMagic]

March 29:

 

Back and bicep day!   

• 3 x 10 kettlebell halos - 6kg
• 3 x 10 kettlebell one-arm row - 8kg, each side
• 3 x 10 bent over barbell row - bar weight only
• 3 x 10 kettlebell Romanian deadlift - 12kg
• 3 x 10 kettlebell swing - 10kg
• 3 x 6 kettlebell biceps curls - 6 kg, each side
• 3 x 3 kettlebell hammer curls - 6kg, each side
• 3 x 10 standing barbell curl - bar weight only
• 35 minute walk
• 10,000+ steps
• 15 minutes mediation

I think I am going to be feeling this workout tomorrow!

[BlackCatMagic]

March 30:

 

Leg and glute day!

 

3 x 10  KB goblet squat - 8 kg

3 x 10 KB RDL - 12 kg

3 x 10 KB swing - 10 kg

3 x 5 single-leg barbell RDL - empty bar

3 x 10 barbell hip thrusts - empty bar

3 x 10 barbel back squats - empty bar

3 x 10 KB seated calf raise - 6 kg , 8 kg

2 x 30 second planks

 

Only 1,800+ steps

30 minutes meditation

 

I really loved this workout.  I might switch the single leg barbell RDL for a single leg KB RDL next time.  Need to up the weight on the calf raises.  Next leg day is Tuesday, April 2.

[BlackCatMagic]

March 31:

 

Nothing.  Not ... a  ... thing.

[BlackCatMagic]

April 1:

 

Chest, shoulders, triceps day -  well actually it was yesterday, but I was lazy then so I did it today.

 

3 x 10 bench press, empty bar

3 x 10 kettlebell pullover, 6kg

3 x 6 kettlebell fly, 6kg, each side

3 x 6 seated kettlebell reverse fly, 6kg, each side

3 x 5 kettlebell lateral raise, 6kg, each side

3 x 10 kettle tricep kickback, 6kg, each side

Counter-height push-ups 20/10/10

40 reverse crunches

 

10,000+ steps

35 minute walk

15 minute meditation

[BlackCatMagic]

April 2:

 

Legs / Glutes

 

3 x 10 goblet squats - 8 kg

3 x 10 kettlebell RDLs - 12 kg

3 x 12 kettlebell swings - 10kg

3 x 5 barbell single-leg RDL - 5 lbs + bar, each side

3 x 10 barbell back squats - 5 lbs + bar

3 x 10 barbell hip thrusts - 5 lbs + bar

3 x 10 seated calf raises - 10 kg, each side

2 x 30 second planks

 

10,000+ steps

35 minute walk

 

 

[BlackCatMagic]

April 3:

 

Hot yoga today - exhausted / elated!

 

35 minute walk

10,000+ steps

[BlackCatMagic]

April 4:

 

Rest day.

35 minute walk

10,000+ steps

[BlackCatMagic]

April 5:

 

Back and biceps day!

 

3 x 10 halos - 6 kg

3 x 10 kettlebell RDLs - 12 kg

3 x 10 kettlebell swing - 10 kg

3 x 10 kettlebell one-arm rows - 8 kg

3 x 5 kettlebell hammer curls - 6 kg

3 x 10 barbell standing curl - 5 lb + bar

3 x 10 upright barbell rows - 5 lb + bar

2 x 20 reverse curnches

 

35 minute walk

9,500+ steps

[BlackCatMagic]

April 6:

 

After prom dresses shopping and fixing the washer, I did nothing.  My back was completely cramped up from crawling around behind the washer, so I skipped my leg / glute session.

[BlackCatMagic]

April 7:

 

Spent all day doing laundry, now that the washer has magically started working again!  (I think it heard us talking about replacing it and figured it better shape up.)  My back was still really sore, so I skipped my chest / shoulders / triceps day.  I will try to get that workout in on Monday.

 

Tried to meditate but dozed off!

[BlackCatMagic]

April 8:

 

10,500+ steps

35 minute walk

 

Chest / Shoulders / Triceps day

• 4 x 10 bench press, 10lbs + bar
• 4 x 10 kettlebell pullover, 6kg
• 3 x 10 dumbbell pec fly, 5lb each side
• 3 x 10 dumbbell lateral raise, 5lb each side
• 4 x 10 dumbbell tricep kickback, 5lb each side
• 3 x 6 kettlebell overhead press, 6kg each side
• 2  x 10 counter-height push-ups
• 2 x 20 reverse crunches