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Return of the Gingered


gingered

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So, it's been a while since I've been on the site (almost two years). Got sick and then was overwhelmed with life, grad school, excuses, etc. I've lifted on and off but haven't really made any long term gains because of inconsistency. Lots of life things have happened - got my PhD, started a new job, husband started his own business, life craziness. Best part: I'm finally done with school!

 

kqlp7db-the-emperor-wants-endor-destroye

 

I want to get serious again and make some gains. This challenge is all about consistency. Without further ado:

 

1. Lift 3-4 times a week, Danger Method

I started this week and feel like this, but in a good (?) way:

113640-I-have-a-really-bad-feeling-ab-s9

 

2. Meal plan/grocery shop on the weekend

I can do this and am set for the week with good food choices if I do. Just do it.

giphy_28324232796.gif

 

3. Get up before 7 AM and don't hit snooze

Will use this awesomeness that The Rock created. This will facilitate the other goals. Getting up earlier means getting home earlier so I can workout before dinner, make dinner, and not be sidetracked because it's late and I'm hangry.

giphy.gif

 

Life Goal: Keep a Bullet Journal

I have one, but have not used it yet. The requirements are fairly loose here because I am still learning how.

tumblr_m9hpye89Rw1qzeg2so1_r1_250.gif

 

BONUS: Pack pre-workout snacks on lifting days to keep the hangry at bay.

Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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5 hours ago, Emerald_Dragonfly said:

 

I have no words to express my gratitude towards you for showing me that this exists.  :rolleyes:

 

Good luck with your challenge - looks on point!

 I found it this week, and it makes me sooooooooo happy. I set the alarm and didn't tell my husband, and he was all groggy and confused, "That sounds like The Rock." hehe.

 

1 hour ago, ~RedStone~ said:

Oh, Hi! *Waves*

 

h0NjpzJ.gif

Yes! A pun! Welcome!

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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40 minutes ago, Broba Fett said:

Following along!

 

 

What, may I ask, is a bullet journal?

Welcome!

 

This is a bullet journal. It's basically a way to keep track of all your tasks, events, to-dos, etc. simply, on paper, in one place. I want to give it a try for two months or so and see if I like it/if it helps me stay organized.

 

Workout today, squats and bench press (in my battle log). Had to cut it early for family things today, and didn't make to the accessories, oops.

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

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PRs: 205 lb (deadlifts) | others to follow

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Was nice to myself and packed a pre-workout snack to eat at work before running home to lift.

 

Whee, sets of 10 are sure tiring when you're used to linear progression sets of 5. :o

 

Other workout notes... I hate front squats. And that is precisely why I'm glad they're in this program. :eagerness: Also, it's making me do more mobility work, which is a good thing. Still, second guessing not doing Stronglifts a bit. I'm too fickle with programming. :P Shoulders are my weak point (old injury), so I'm deliberately slow with adding weights to Shoulder Press.

  • Barbell Deadlift
    • 80 lb x 5 reps
    • 95 lb x 4 reps
    • 110 lb x 3 reps
    • 100 lb x 10 reps
    • 100 lb x 10 reps
    • 100 lb x 10 reps
  • Standing Barbell Shoulder Press (OHP)
    • 35 lb x 5 reps
    • 40 lb x 4 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
  • Front Barbell Squat
    • 50 lb x 1 reps
    • 60 lb x 1 reps
    • 100 lb x 1 reps (PR)
    • 80 lb x 3 reps
    • 80 lb x 3 reps
    • 80 lb x 3 reps
  • Pendlay Row
    • 80 lb x 5 reps
    • 80 lb x 5 reps
    • 80 lb x 5 reps

Aaaaaaand this shirt came in the mail today, so of course I had to wear it!

IMG_20160509_185717.jpg

 

Also got these pens in the mail today, for making a pretty goal tracker in my Bullet Journal.

 

 

EDIT:

Also wanted to add, I got asked if I was pregnant this weekend. Big blow to my ego/body image. Why do people do that?

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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On 5/10/2016 at 7:25 AM, Flex Luthor said:

Once a nerd always a nerd. Welcome back.

Thanks! It's nice to be back. :)

On 5/10/2016 at 2:00 PM, Broba Fett said:
  1. Good job with the workout.
  2. Phenomenal shirt.
  3. F*ck whoever asked you that.  That's one of the questions you just don't ask a lady.

Thank you, on all counts. And seriously, it's like lady etiquette 101!

 

 

Project no snooze is going super well this week - been hitting it and adulting at least as far as getting up in the AM. Had some interesting things happen this week - judged the Intel Science Fair (there are some seriously smart high schoolers out there!). Professionally, had a paper published last week (one of the chapters of my dissertation), and got some press online and a radio byte for the local NPR science news desk. Also, got my copy of a science book with a chapter written by yours truly! All is all a satisfying week.

 

Bullet journal - been trying this out, and I like it. Will post a picture later, but I made a nice little goal calendar where I can fill in different colored squares, yay!

 

Lifting was a bit more of a struggle than I planned. Had Thursday very nicely planned to work out when I got home - got up early, had meals and everything else planned, got home with plenty of time to stave off the hangry - and the husband invited some people over and used the lifting room as a staging area for a project to show them. Downside of home gym, I suppose. This was mostly unplanned, and to be fair, he is very supportive of my workouts and felt really bad that he got in the way. So... the two of us did the warrior challenge as part of our Friday night date night (which also included catching up on the latest episode of The 100). This was fun; lifting is not his favorite thing so he doesn't work out with me all that often and it's nice to have a lifting button. So, torched my arms yesterday, before the next regular workout day. Benching two days in a row is not for the faint of heart! Feels extreme, but not this extreme:

UkY4DaZ.gif

 

Yesterday:

Bench Press @ 75lb / Barbell Curls @ 35 lb

10/14

10/12

8/10

8/12

7/15

 

Today:

Barbell Bench Press

45 lb x 5 reps

45 lb x 5 reps

50 lb x 5 reps

60 lb x 3 reps

80 lb x 8 reps (PR)

75 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

 

Barbell Squat

45 lb x 5 reps

45 lb x 5 reps

75 lb x 5 reps

75 lb x 5 reps

90 lb x 5 reps

100 lb x 3 reps

135 lb x 10 reps

125 lb x 10 reps

115 lb x 10 reps

115 lb x 10 reps

 

Stiff Leg Barbell Good Morning

55 lb x 5 reps

55 lb x 5 reps

55 lb x 5 reps (PR)

 

Plank

00:00:40

00:00:40

00:00:40

 

Finally, moving up on the bench press!

 

Tonight:

MASSAGE!

Dance-Dacing-Moves-Oh-yeah-GIF.gif?gs=a

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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How are you liking Danger? I've just started looking into it, maybe move forward from 5X5 with it :) 

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I get bored doing 5x5 after a while, so I'm liking the different types of sets/pyramid structure. Also, the major focus on mobility means that I'm taking mobility more seriously, which is also a good thing. Oh man though, those sets of 10 are hardcore, especially after doing 5x5. I'm having to retrain my brain not to feel done after 5 reps. I'm also struggling a bit adding in a 4th day during the week since I've been so used to 3 days a week. And, idk if you use the app, but the Stronglifts app really spoils you. So, some adjustments overall, and like @Hermione Gainser said, some days I feel like Danger trying to kill me. Also, it includes my nemesis aka front squats. I'm really liking it overall. We'll see what my progress charts show when I'm further in.

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

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PRs: 205 lb (deadlifts) | others to follow

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I get bored doing 5x5 after a while, so I'm liking the different types of sets/pyramid structure. Also, the major focus on mobility means that I'm taking mobility more seriously, which is also a good thing. Oh man though, those sets of 10 are hardcore, especially after doing 5x5. I'm having to retrain my brain not to feel done after 5 reps.

I like to mentally break each set into 5s. 10 is 5+5, 8 is 5+3. I don't stop but I count to 5 in my head over and over. Helps me a lot.

4 mini sets of 5 is a lot easier for me than one set of 20.

Sent from my SM-N920V using Tapatalk

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Spoiler

 

Currently...

Playing (Video Game): RDR2

DMing: Tyranny of Dragons.  First session 11/29.

 

Broba Fett tracks em down.

Facebook (Personal)  Facebook (Author Page)

Past Challenges:

13,12,11,10,9,8,7,6,5,4,3,2,1

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I like to mentally break each set into 5s. 10 is 5+5, 8 is 5+3. I don't stop but I count to 5 in my head over and over. Helps me a lot.

4 mini sets of 5 is a lot easier for me than one set of 20.

Sent from my SM-N920V using Tapatalk

That is a great suggestion, and simple enough to work well. Thanks! I will try that next time.

Sent from mobile.

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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4 hours ago, Emerald_Dragonfly said:

I've never torn one.  Sounds dreadful.  But all that deadlifting sounds dreamy...

Post deadlift highs are THE BEST.

 

Standing Barbell Shoulder Press (OHP)

35 lb x 5 reps

35 lb x 5 reps

40 lb x 5 reps

45 lb x 3 reps

My shoulder feels wonky today (old injury), so I cut this one short.

 

Barbell Deadlift

95 lb x 5 reps

105 lb x 4 reps

105 lb x 4 reps

115 lb x 3 reps

145 lb x 10 reps

135 lb x 10 reps

125 lb x 10 reps

125 lb x 10 reps

 

Chin-Up

1 reps | assisted | 40 lb

3 reps | assisted | 40 lb

4 reps | assisted | 40 lb

4 reps | assisted | 40 lb (PR)

graduated from the blue and purple bands to just the blue band! The first set threw me off a little bit, adjusting to the band change.

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

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Missed the no snooze goal today and was a bit lazy this morning. Nice workout today though. Had a preworkout snack at work, came home, and went for it. Caught and fixed an error in the spreadsheet that would have had me lifting not enough for the working sets of squats. I also took a squat video for form check purposes, which needed to be done.

 

Also, had a bench press epiphany today - this video changed my life! I've been doing it wrong. I actually felt like I had shoulder pockets today, and I fixed my grip width (it was too narrow but not narrow enough to be a narrow grip bench). Now it feels natural for the bar to hit around the bra band instead of mid-boob. This means I should be getting PRs soon, right? (let's hope). Other pro: I feel like my shoulder posture is so much better post-lifting.

 

7b721d86f18056da9bc1f3ad8e0e666b.jpg

 

I'm still getting used to the accessory exercises, as I didn't really do a lot of them before, so I'm playing around with numbers and the like. I've stayed away from dips in the past because of my wonky shoulder, but these felt OK today.

 

Barbell Squat

45 lb x 5 reps

45 lb x 5 reps

80 lb x 5 reps

80 lb x 5 reps

100 lb x 5 reps

110 lb x 3 reps

120 lb x 10 reps

120 lb x 10 reps

120 lb x 10 reps

 

Barbell Bench Press

45 lb x 5 reps

45 lb x 5 reps

55 lb x 5 reps

65 lb x 3 reps

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

 

Bench Dips

8 reps

8 reps

8 reps (PR)

 

Stiff Leg Barbell Good Morning

45 lb x 5 reps

45 lb x 5 reps

45 lb x 5 reps

 

Hanging Bent Leg Raise

5 reps

5 reps (PR)

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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Figured it was time for a bullet journal update! So as far as goals have been going:

 

1. Lift (dark green). Going great. Had a bit of a gap the first challenge week because of some scheduling issues, but been hitting it overall.

 

2. Meal plan (pink). Hitting it!

 

3. Snooze (dark blue). Eh. I forgot to mention that Saturdays don't count (so I have them in parentheses). This one has gotten harder as of late. I should probably go to bed earlier, like now, instead of updating.

 

Life. See above post... more or less jotting scheduling things and ideas in the journal. It's nice to have these things in a visual layout.

 

Bonus (light green). Been pretty good about these!

 

I didn't make it an official goal, but yoga is light blue. These are typically 20 min., slower, more mobility focused sessions. Sometimes I do Yoga with Adrienne (free! on youtube). The husband makes fun of the way she talks, haha, because she calls things "yummy." This week, I'm doing the free trial of ROMWOD to see if I like it. It seems more or less like yin yoga to me, which I used to enjoy back when I actually went to a yoga studio from time to time. :P It's a bit of a debate, because I don't want to pay for it, but on the other hand, I'll probably be more consistent if someone makes up a 20 min. video for me to follow every day. I might search for some yin yoga on youtube as an alternative.

 

I also made a column for walks, but I haven't gone on any this month, unfortunately. We have a nice 2+ mile loop that we do sometimes, and were doing that a bit more last month, but haven't really this month. I'm OK with it though since my main priority right now is to be consistent with the workouts and to get some mobility in.

 

As far as workouts... Saturday was deadlifts (3x10x135 lbs), shoulder presses, and front squats. Felt great, I was well fueled, and had a shot of espresso as pre-workout. I was a bit short on time today, and feeling a bit off (and hangry despite my pre-workout snack), so I split the next workout into two. I did bench press and abs (planks) today, and tomorrow will be squats and good mornings.

 

EDIT: Oh, and I actually hit all the accessories on Saturday! Yay for having tons of time and feeling super awesome.

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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Feeling a bit off today. Had to cut squats short because there's a muscle twinge just above my right knee. I don't know how to explain it other than a bit of a twinge. Added in some romanian deadlifts instead of the ham raises. This makes me feel like I salvaged it a bit.

 

I could probably use a couple of rest days with some mobility work. I have a company retreat thing the next two days, and there's supposed to be some hiking and yoga so I think that will be good. I was going to lift Thursday night but I might put it off depending on the twinge. (I feel like there should be a better word, haha).

 

Just reminding myself that the off days are part of the process. Not every day is going to feel super.

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Daily Battle Log
Challenge 1 | 2 |
3 (unfinished) | 4

Follow me on fitocracy!

PRs: 205 lb (deadlifts) | others to follow

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