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Ladylydia Rises from the Dead


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I've been in this really annoying cycle for the past few years.  The cycle goes like this: 

1 Getting a wake up call about how far my fitness has fallen,

2. Diving into workouts that are too intense for my current level of fitness,

3. Getting hurt,

4. Having to rest for several weeks, to heal 

5. Getting comfortable with laziness, and ceasing healthy behaviors. 

              And repeat. 

 

 Let's just try it again.   The goal right now, is just to workout ..... at all.  I don't care the schedule, frequency, style, program.  Just to workout at some point in the week and to let that build. 

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

Here are my workouts so far this year:

 

 

Jan. 21- 10 min. walk, & 10 knee pushups.

 

Jan 29- 5x5  knee pushups, 5x5  squats, 5x5 deadlifts with several large books. 

 

Jan 30- knee pushups 5x5

 

Feb. 2 - 5x5 squats, 10 min. walk

 

Feb 14 -5x5 squats, 5x5 incline pushups

 

Feb. 28- 10 min. walk

 

 

Just trying to build the habit. 

 

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

 

(Trying to re-establish strength baslines)

 

 

March 3- shoulder press 1x5 @ 10lbs, 2x5 @ 15lbs, 2x5 @ 20 lbs. 

                      back extensions 5x5 @ 85 lbs. 

                      seated leg press 1x5 @ 70 lbs, 1x5 @ 80lbs, 1x5 @ 90 lbs, 1x5 @ 100lbs, 1x5 @ 110lbs. 

 

March 15-  10 min. walk,  

                          Incline press 5x5 @ 40lbs 

                          abdominal press 5x5 @ 60lbs

                          shoulder press 5x5 @ 20lbs

                          tricep press 5x5 @ 60lbs

                          back extension 3x5 @ 85lbs, 3x5 @ 90lbs

                          seated leg press 5x5 @ 110 lbs

                          chest press 6x5 @ 30lbs

                          lat pulldown 5x5 @ 60lbs

                          rows 5x5 @ 40lbs

                          leg curls 5x5 @ 40lbs 

 

 

March 27-  10 min. walk, 

                           shoulder press 5x5 @ 25lbs

                           chest press  5x5 @ 30lbs

                           lat pulldown 5x5 @ 70lbs

                           rows 5x5 @ 55 lbs

                           back extension 5x5 @ 100lbs, 5x5 @ 115lbs

                           tricep press  5x5 @ 60lbs

                           leg curls 5x5 @ 50lbs

                           seated leg press 3x5 @ 110 lbs, 5x5 115 lbs, 2x5 @ 125 lbs. 

 

March 29- Ten minutes on the elliptical.

 

shoulder press 5x5 @ 25lbs

chest press 5x5 @ 30lbs

lat pull downs 5x5 @ 70 lbs

hamstring curls 5x5 65 lbs

seated leg press 5x5 @ 115lbs. 

BW back extensions 15 reps. 

 

                              stretching.  

 

 

March 31-   10 min. walk

         

   Shoulder press- 5x5 @ 20lbs

   Chest press- 5x5 @ 30lbs

    Lat Pulldown- 5x5 @ 70lbs

    Leg Curls- 5x5 @ 65 lbs

    Seated Leg press-5x5 @ 115lbs

 

     Stretching 

 

 

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

(New plan :   4 weeks >  Wedler based program  >  3x a week > day  1:  Bench Press & RDL >  day 2: shoulder press & leg press >  day 3: accessory lifts. )

 

Wendler week 1. 

 

April 2nd.  10 min. walk  

 

Bench press:  3x5 @ 30lbs, 3x5 @ 40 lbs, 3x5 @50 lbs.  

RDL: 3x5 @ 50lbs, 3x5 @ 60lbs, 3x5 70lbs. 

12 supine leg lifts, 

10 v-crunches L& R, each 

 

Stretching.  

 

 

 

April 5th.   7 min. elliptical 

 

Shoulder press- 3x5 @ 25 lbs, 3x5 @ 35 lbs, 3x5 @ 45 lbs

Leg press- 3x5 @ 115lbs, 3x5 125 lbs, 3x5 140 lbs. 

Long butterflies 3x20 , Side planks 20 sec. each

 

Stretching

 

 

April 7th---Aux day. 

 

Lat pull down 5x5 @ 70 lbs

Rows- 5x5 @ 55lbs. 

Back extensions 5x5 @ 100 lbs 

Leg curls 5x5 @ 65lbs 

tricep dips 5x5 @ 60lbs

 

3 hanging knee tucks

stretching

 

 

Wendler week 2

 

April 10th    10 min. interval walk

 

Bench Press 3x3 2 40lbs, 3x3 @ 50 lbs, 3x3 @ 60lbs 

RDL: 3x3 60lbs, 3x3 @ 70lbs, 3x3 @ 80lbs

 

2- 20 sec. plank

stretching 

 

 

 April 12th -  no cardio

 

Shoulder press- 3x3 @ 30lbs, 3x3 @ 40 lbs, 3x3 2 50 lbs

Leg Press: 3x3 @ 145 lbs, 3x3 @ 155 lbs, 3x3 165 lbs, 

 

20 min. march in place, 

plank 20 sec. 

Stretching

 

 

April 15---Aux day

 

Lat pull down-5x5 @ 75 lbs. 

Rows 5x5 @ 60 lbs

Back extension  5x5 @ 115 lbs

Leg curls 5x5 @ 70 lbs. 

Tricep dips 5x5 @ 65 lbs

 

Stretching

 

 

Wendler week 3

 

April 17-- 10 min. walk

 

Bench Press- 3x5 @ 50 lbs, 3x3 @ 60 lbs, 3x1 70 lbs (last round 3 reps).  

RDL- 3x5 @ 70lbs, 3x3 @ 80lbs, 3x1 @ 90 lbs (last round 3)

 

Supline leg raises- 3x8 

Stretching

 

 

April 19-- 6 min. interval walk

 

Shoulder press- 3x5 @ 35 lbs, 3x3 @ 45 lbs, 3x1 @ 55 lbs (last round 4)

Leg Press- 3x5 @ 135 lbs, 3x3 2 160lbs, 3x1 2 175 lbs (last round 10). 

 

Stretching. 

 

 

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

May 1st:  Made a mistake and  tried the smith machine,  Didn't realized the bar had a weight to it, I thought only free weight barbells, did.  Turns out the smith machine bar at my gym is 20 lbs. so I accidentally lifted 20 lbs over what I intended and was hurt afterwards.  

 

10 min. walk at 2.5 mph

 

Bench Press (real weight, not the intended weight)

3x5 @ 55 lbs

3x5 @ 65 lbs

3x5@ 75 lbs.

 

RDLs (real weight, not the intended weight)

3x5 75 lbs

3x5 85 lbs 

Had to skip the last set.

 

No stretching, was hurt by this point, so I went home.  

 

 

 

May 3rd.

 

Shoulder Press:

3x5 @ 30 lbs

3x5 @ 40 lbs

3x5 @ 50 lbs

 

 

Leg press:

3x5 @145 lbs

3x5 @ 155 lbs

3x5 @ 165 lbs. 

 

Did a 13 min. walk. 

 

 

 

May 5th- Aux day

 

Lat pull downs: 5x5 @ 75lbs

Rows: 5x5 @ 60lbs. 

Back extensions: 5x5 @ 115lbs

Leg curls : 5x5 @ 75lbs

Tricep dips: 5x5 @ 65lbs 

 

Was short on time no walk, no stretching.

 

 

Life has really interfered with the gym after that, and I haven't been back for over three weeks.  

 

 

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

June 2nd. Aux. day 

 

Lat Pull  5x5 @ 70lbs 

Rows 5x5 @. 55lbs 

Back extensions 5x5 @ 115lbs

Leg curls 5x5 @ 65 lbs

Tricep press 5x5 @ 60lbs

 

5 min. walk. 

 

 

June 8th

 

5 min. walk & wendler week 1

 

Leg press:  3x5 @ 145lbs,  3x5 @ 155lbs, 3x5 @ 165lbs. 

Shoulder press: 3x5 @ 30lbs, 3x5 @ 40lbs, 3x5 @ 50lbs. 

 

 

June 12th     

 

6 min. walk, & wender week 1

Bench press 3x5 @ 35lbs, 3x5 @ 45lbs, 3x5@ 55lbs. 

RDL 3x5 @ 55lbs, 3x5 @ 65lbs 2x5 @ 75lbs. 

 

stretching, crunches and leg lifts

 

 

 

July  15th  

 

10 reps: push ups, sliding side lunges L & R, rear leg lifts, 20 crunches. 

 

 

July 21st

30 reps pendulum  side leg lifts, 

5 reps knee push ups

30 reps Russian twists

               -3.5 rounds in 15 min. 

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

Was going to do a challenge, but haven't been here in a while, and had trouble finding where the new thread button was.; it's probably my computer. 

 Figured out a new workout schedule., should work with my actual life much better.   Was 

 

Saturday --Cardio and Abs

Sunday- Weights/Resistance  (Hamstrings,  Lats & Shoulders)

Monday- Cardio and Abs

Tuesday- Weights/Resistance (Squats & Pects)

Wednesday --Jujitsu  (Maybe abs and cardio, if I have energy left). 

Thursday--Bible study (Rest day)

Friday--Errands (Rest day). 

 

 

At the same time, trying to work on getting enough sleep, and water

Level 19 Ranger Monk 

Str- 10, Dex-8, Sta-7, Con-11, Wis-78, Cha-43

"Not all who wander are lost."

"We Shall Not Practice Fear"

Current Battlelog

 

Link to post

What I've always found really useful is to structure the workouts with a baseline - the minimum you want to do each session. Something that is the 'heart' of the programming towards your goals. After this, if you have time and recovery levels, you can add 'assistance' or work towards a secondary goal,or whatever you want.

 

This is a bit like the idea of 531. 

 

Personally I do 10-30 minutes bodyweight work as my baseline. Afterwards I sometimes run or hit up arm work. 

 

I find it allows felexibility while keeping you consistent in some way. Hope that helps!

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