Ladylydia Rises from the Dead

[ladylydia]

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. 

[ladylydia]

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. 

 

[ladylydia]

 

(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 

 

 

[ladylydia]

(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. 

 

 

[ladylydia]

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.  

 

 

[ladylydia]

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. 

[ladylydia]

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. 

[Numpty]

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!

[ladylydia]

It's been nearly a year since I started this battle log, and several months since I left it, and now I'm back to try some new stuff. 

[ladylydia]

It's been nearly a year since I started this battle log, and several months since I left it, and now I'm back to try some new stuff.   I like the challenges, but I prefer to do six weeks at a time, because that's how long it takes to learn a new habit, and yes I could use the 0 week, as my week one (and I have before), but I don't want to now.  And I want to be able to start my six weeks over if I figure out something that doesn't work halfway through.   

During my latest round of doing too much  challenges, I learned that I should start way at the beginning and baby step my way to fitness instead of jumping to unrealistic over-programed expectations.   Tiny. Little. Baby. Steps.  That's the plan right now.   The goals for life are to be stronger, have more stamina, and feel better..... and sleep more.  I really, really don't sleep enough.  

 

This is the basic schedule I'm attempting to follow. 

 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Church	work	work	work	work	work	Jujitsu
Walk		Walk		Walk		Walk
	Gym 1		Gym 2		Gym 1

 

"Walk' can either be a walk around my neighborhood, or it can be Zumba/dancing / circuit training, in my house.  Mainly, some sort of stamina cardio. 

 

Gym day 1s-> RDLs, bench, and (pull ups) lat pull downs.  (or a body weight equivalent) 

Gym da y 2 -> Squats, shoulder press, and dips. (or bodyweight equivalent).  I may also throw in some Bulgarian split squats (the long ones) and glute bridges, because I have IT band issues, and quads exercises can make it worse when I don't balance it out with hamstrings as well.  (Which is also why I am doing RDLs twice a week). 

Also, presumably, there should be 10-20 min. interval cardio in there, and  10-ish minutes of BW core work and yoga to finish out. 

Oh, I'm also trying to reclaim my shoulder stand, which I did not realize I had lost until very recently. 

   

In the past, I've picked a progression style/program and stuck with it for months.  I like the 5/3/1 progression system the best, but I've also found a lot of benefits with 5x5s, and 3x8s, and inverted pyramids.   So I'm going to play with it all, and not worry about following a specific program right now.  I'm just building habits. 

(I also totally reserve the right to change up the scheduled exercises, randomly, depending on how I'm feeling that day.) 

 

I have a bar at home, which is helping for days when I don't make it to the gym, but I would like to actually make the gym a habit.  I got an MP3 player for Christmas, which should help, because my gym's awful music is honestly a big reason why I'm not going right now.  It's so bad I can't think focus or think straight.  I still haven't loaded anything on the MP3 player, but that's a goal for the end of the month.   I. Will. Not. Beat. Myself. Up. For. Missing. A. Day.   I'm determined.  I also, will not over-focus on obtaining certain milestones, because it makes no sense to hurt myself in the process of trying to obtain one, or to compare myself to where I was a decade ago.  I forgive myself for necessary side-questing. 

 

 

Here's a progress graph. 

 

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

 

For the next six weeks, the plan is just to get in my walks and get decent daily sleep.  And If I do any other stuff, such as strength building, that's just going to be bonus. 

 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	nope Sleep	Zumba Sleep
Week 2
Week 3
Week 4
Week 5
Week 6

 

It's been raining off and on all week, so I haven't been able to get my walks in, did Zumba instead.  Kind of got enough sleep, but because I overslept, not because I went to be on time. 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	nope Sleep	Zumba Sleep	Weights & Sleep
Week 2
Week 3
Week 4
Week 5
Week 6

 

Got eight hours last night, but only because I overslept by two hours.  Today did 20 Bulgarian split squats on each leg (really starting to like those things), and reverse pyramid RDLs, (10, 9, 8, 7, 6) reps. with the bar. 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	nope Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2
Week 3
Week 4
Week 5
Week 6

 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None
Week 3
Week 4
Week 5
Week 6

 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None	none	Weights.
Week 3
Week 4
Week 5
Week 6

 

5 sets RDLs: with the bar-- 10, 8, 6, 5,5

30 sec. plank x 2

3 sets, alt.  hammer curls/shoulder press.: 10, 8, 6 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None	none	Weights.	none	none
Week 3	Sleep	Sleep
Week 4
Week 5
Week 6

 

[ladylydia]

I read a memory from seven years ago on FB.  I had just completed a 1001 burpee challenge, in which I did 143 burpees a day for seven days.  I didn't just decided to do this, I spent nearly four months working up to it.  I added one burpee a day, rain or shine, until I hit 100.  Then I wanted to keep going, and did 100 for a solid week; and finally deciding to do 143 a day for "The Week of 1001."  It was  big deal to me; and I've held onto it over the years, not as a marker of success, but as a reminder of failure.  Once I could do 143 burpees in a day, and now I could maybe do three before getting dizzy, or my knees cracking at frightening decibels.  Today, however, instead of regarding the old FB post through the disappoint of comparison;  I merely looked at the memory and simply thought, "That's cool, I wonder what my next challenge will be".   

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None	none	Weights.	none	none
Week 3	Sleep	Sleep	Sleep	Sleep
Week 4
Week 5
Week 6

 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None	none	Weights.	none	none
Week 3	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep Cardio	Weights
Week 4	Sleep	Sleep Cardio	Weights	none	Weights	none	none
Week 5
Week 6

 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None	none	Weights.	none	none
Week 3	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep Cardio	Weights
Week 4	Sleep	Sleep Cardio	Weights	none	Weights	none	none
Week 5	Sleep Weights
Week 6

 

3x5 RDLs with the bar yesterday.   

 

Saw a thing from Al Kavadlo on FB today that said  exercise is like medicine, and like any medicine the dosage is crucial; a responsible doctor will only prescribe a low dosage to begin with and you increase it only as necessary.    And then Steve ( or whoever is in charge of NF FB) posted a thing about how we make stuff too complicated when all most of us need is a walk, more sleep, and some therapy.  And it all made me  think about what I'm trying to do right now.  To just establish healthy habits and be mindful, instead of pushing really aggressive, unwavering goals.  I feel like I'm on a good path, even if it's a slow one. 

 

Next week I'm taking a vacation.  I not going anywhere, I just want to have a restful staycation.  But  I do have two goals with vacation, 1). To get my garden in order.  2). To figure out the MP3 player I got for Christmas and load some workout playlists.  The music at the gym is awful.   

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Zumba Sleep	Bul. Split Squats-20	Sleep	Zumba Sleep	Weights & Sleep	Sleep	Sleep
Week 2	none	Walk	None	none	Weights.	none	none
Week 3	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep Cardio	Weights
Week 4	Sleep	Sleep Cardio	Weights	none	Weights	none	none
Week 5	Sleep Weights	none	Weights	Cardio	none	Sleep	Sleep
Week 6	Sleep Cardio	none	none	Sleep	Sleep	Sleep	Sleep

 

Vacation did not go as planned.  I ended working at least part of every day, and I felt guilty for the rest I did get. I only got a small portion of my to-do list completed,.  I can't say it was particularly restful. but what it did was it allowed my get enough of my errands done that I could actually rest on the weekend.  So I do feel somewhat better.  I've also decided to take every Friday (or at least the afternoon) off.  1. To help me get errands done so I can rest on the weekend, 2. So that I can rest a little more rest on Friday, and hopefully in general.  

[ladylydia]

I guess I need a new graph: 

 

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

 

I really, really plan to get my mp3 settled this weekend. (Hopefully today). So that I can go back to the gym next week without wanting to shove an ice pick in my ear.  That should help things.  If I can, I might go do a challenge since it lines up well with my next six weeks. 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

 

Not on the chart yet.  I've been working on wrist mobility, and have improved enough to do pushups.  I haven't done more than 5 (knee) pushups for a year, because of wrist pain.  But thankfully, the mobility stuff has been working, and i was able to do actual sets today. 

 

Lunges (each side), 3x8 @ body weight

Rear leg lifts (each side), 3x15 @ body weight

Knee pushups 3x8 @ body weight.  

 

Honestly, this is the most I've done months.  So I'm going to leave it at that and be happy with myself. 

[ladylydia]

On 3/20/2022 at 2:30 AM, ladylydia said:

This is the basic schedule I'm attempting to follow. 

 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Church	work	work	work	work	work	Jujitsu
Walk		Walk		Walk		Walk
	Gym 1		Gym 2		Gym 1

 

"Walk' can either be a walk around my neighborhood, or it can be Zumba/dancing / circuit training, in my house.  Mainly, some sort of stamina cardio. 

 

Gym day 1s-> RDLs, bench, and lat pull downs (for pull ups). or bodyweight equivalent. 

Gym da y 2 -> Squats, shoulder press, and dips. (or bodyweight equivalent).  I may also throw in some Bulgarian split squats (the long ones) and glute bridges, because I have IT band issues, and quads exercises can make it worse when I don't balance it out with hamstrings as well.  (Which is also why I am doing RDLs twice a week). 

Also, presumably, there should be 10-20 min. interval cardio in there, and  10-ish minutes of BW core work and yoga to finish out. 

Oh, I'm also trying to reclaim my shoulder stand, which I did not realize I had lost until very recently. 

   

In the past, I've picked a progression style/program and stuck with it for months.  I like the 5/3/1 progression system the best, but I've also found a lot of benefits with 5x5s, and 3x8s, and inverted pyramids.   So I'm going to play with it all, and not worry about following a specific program right now.  I'm just building habits. 

(I also totally reserve the right to change up the scheduled exercises, randomly, depending on how I'm feeling that day.) 

 Changing this a bit. 

 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Church	work	work	work	work	work	Jujitsu
Float day	Walk		Walk		Walk	Float day
		Gym 1.		Gym 2

 

Still doing walks around the neighborhood/ 5-10 min. Zumba- ish videos from Youtube. 

 

"Gym 1". is still: RDLs, bench and lats.  Also working core with planks or shoulder stands, and assorted abs exercises.  + 10=20 min. of some type of cardio. 

 

"Gym 2". is  now: Squats, Bulgarian split squats, shoulder press, and tricep dips; possibly also glute bridge. + planks & 10-20 min cardio.  

 

"Float days" are days that could be BW circuits, MA conditioning drills, abs and core, yoga; or they could be rest days,  What ever I need them to be, it's the weekend. 

 

And, as much as I love 5/3/1s and 5x5s; I really need to work on lifting moderate weights for awhile.  I always want to dive back into powerlifting and I lift too heavy too fast, and end up injuring myself.  So, to moderate myself, I need to do moderate sets.  I'll be back on 3x8s, pyramids,  and inverted pyramids for a while so let myself rebuild safely. 

[ladylydia]

	Sunday	Monday	Tuesday	Wed	Thursday	Friday	Saturday
Week 1	Walk
Week 2
Week 3
Week 4
Week 5
Week 6

 

 

Walked 3.5 miles yesterday.  Did one mile by myself, then later in the day, met up with a group of friends for a walk that lasted 2.5 miles.  I didn't know I could do that much at one time anymore.  And, though my feet are paying for it because my shoes are old,  my knees and hips are fine; which is a huge and happy surprise.