Deload

After hitting new maxes last week, I was really looking forward to starting up a new cycle in the weightroom.  When I began warming up for my first exercise (cleans) on Monday I was really in for a rude awakening.  My back was telling me to stop.  I realized after such an unexpected improvement on my squat max, my back didn't know what to do.  Enter the "Deload" week.  I continued with the same exercises that I was planning on, but severely decreased the reps, sets and amount of weight.  It took until today to actually feel normal with 135 on the bar for cleans.  Next week starts the fun stuff!  My goal is to get over 380lbs in the squat and 205lbs in bench at then end of the next 4 week cycle...wish me luck!!

1 RM

Source: jenandjoeygogreen.com via Jeni on Pinterest

I decided after last Tuesday's squat workout that I wanted to test my progress by maxing out in squat and bench today instead of my normal workout. I had been looking forward to it all week, getting a good 1 rep max is such a great feeling! 

So I started this morning by getting my body fat percentage calculated.  I wasn't planning on it, but a couple of my athletes were getting theirs checked and I decided to join in the fun.  Now, it wasn't a great number, but it was much better than I was anticipating.  Now for the numbers...deep breath...I weighed in at 228.2lbs and was 21% bf.  If you do the calculations that is actually 47lbs of FAT...yikes!  But I am happy with where I am going at this point.

Then it was time to hit the squat rack!  I was hoping to hit 300lbs.  I got 360!  That was just a few pounds under what I did in college.  I am hoping now to push 400 in the near future!!!  I rounded things out with a bench max of 195, about 20lbs under where I was in college.  I had a great morning, but my legs are DEAD now and I could really go for a good back rub ;)

Changes

Source: colleengetsmoreawesome.tumblr.com via Jeni on Pinterest

So yesterday was one of those "i'm-so-exhausted-i-just-want-to-sleep-all-day" kind of days.  Plain and simple, I felt like a slug!

I got through the weightroom session just fine (Squats/Bench/Auxiliary).  Feeling pretty good actually.  But I had ZERO desire to go run.  I don't know if it was the struggles I had faced the previous 2 days with my runs or the nasty humidity or whatever other excuse I could come up with, I just didnt' want to do it.  And I didn't.  I knew Wednesdays are usually my recovery day, so if I was feeling up to it I would run today.  And I did.

I got in some good core work, scap work (for posture) and stretching then headed out for my run.  The fact that is was only 62 degrees may have helped ;)  After discussing with the hubby a bit, we decided that continuing to train on the "week 1" plan for my running was probably in my best interest for now, so that's what I did.  It was still difficult, but I finished it and I wasn't so dead that I wanted to curl up in a ball on the floor.


I haven't posted a food log in a while, but here's what I've had so far today:
B- Light Multi Grain English Muffin w/ Honey Peanut Butter
PW- Vanilla protein shake made with Almond Milk
L- Mesquite Deli Turkey, Spreadable Swiss, Dill Pickles on FlatOut Sliders, Pistachios & Bing Cherries (and a Philly Swirl bar for dessert!)
Not sure what the rest of the day will bring, but I have about 1000 cals left for my afternoon meal, dinner and possible evening snack or dessert.

Thunder Thighs!

Source: google.com via Jeni on Pinterest

I came across this image the other day on Pinterest and couldn't help but share. I love my "Thunder Thighs!"

My workouts are finally starting to get a bit more organized.  So much so that I was actually able to get a 4-week plan written out on paper with all of my reps/sets/percentages for the cycle.  If you'd like to check it out CLICK HERE (I uploaded it to Google Docs, please let me know if the link doesn't work...I'm new to this!)

Today's Plan:
Squats & Bench 6-4-2-12 (75%,80%,85%,40%)
Lat Pull Downs 3x10 @ 90lbs
Rolling Triceps 3x10 @ 10, 15, 20 lbs
Fat Bar Curls 3x10 @ 55lbs
Color Run Week 1: Run 1 min, Walk 90 sec x8

I don't even want to get into what I ate today.  I am within my calorie range, but I at SO many little "meals" today it was insane.  I just wasn't hungry for a sit down meal so I nibbled A LOT!!!


I am putting together a tutorial for making "Snow Cones" with your ninja blender, some ice & crystal light.   Perfect for sweet cravings!!

This morning's workout

Nothing fancy today.

3x8 Front Squat (95, 115, 135)
3x8 Close Grip Bench (95, 95, 95)
3x10 Rolling Triceps (15lb Dumbbells)
3x8 Fat Bar Curls (45, 55, 55)
No core work today, I think I overloaded on core earlier this week and the abs and low back have been randomly spasming and cramping on me, so I'll leave them out for the day.

Breakfast was a leftover slice of pizza (300cals)
I forgot to grab my post workout snack {sad face}

I'll update later with the rest of our exciting day!

Yesterday was frustrating...

So I did make it back into the weight room for another workout yesterday.  I decided to do some hang cleans (4x4 @ 155, 165, 185, 205).  It felt so good to get back into such heavy weights again...SO GOOD!  But what frustrated me was stepping on the scale.  I know I haven't been counting every calorie I eat like I used to do, but I have been working out daily.  The number was back in the 230's.  I was soooooooo close to being under 200 back in October (201 to be exact) and since then I have put so much weight back on!  I am determined to start losing again.  I really don't know what else to do except start documenting every single calorie I consume once again.  And that was a pain in my backside to do.

Either way, I got back at it this morning.  I hit up the weightroom at 6:00am and crushed some heavy squats, bench press, shoulder series, triceps, biceps & core.  A great total body workout.  I started the day with a banana pre-workout and a Cherry Pie Lara Bar, some dried apricots & almonds post-workout and some tuna & crackers for lunch #1.  I have had 4 bottles (32oz) of water so far and I took all of my vitamins.  I need to do some planning tonight so I can have better meals planned out for the week.

Feeling like an athlete again!

It feels so good to be getting stronger again.  I haven't really been losing any weight from my workouts, but I am starting to feel athletic again.  Nowhere near where I was in college, but it's getting there!

This morning I hit the weightroom and did 3x8 Squats (155, 185, 205 lbs.); 3x8 Bench Press (115, 135, 155 lbs.) and didn't quite get the full last set;  1x20 Weighted sit-up (25lbs); 1x20 Weighted twist sit-ups (25lbs); 1x20 Pull Overs (25lbs.); 1x10 4-Way Shoulder Series (7.5lbs); Simple Six back exercises;

I haven't got in any sprint work this week, so I should probably include that tomorrow.  We'll see what happens!

Yesterday for dinner the hubby & I went to a local joint called Flaming Amy's Bowl.  It is a hibachi style restaurant, but they have other flavors besides Asian.  I made myself a bowl of chicken breast, black beans, peas, corn, red onion, green onion, red peppers and brown rice with chipotle bbq sauce.  HOLY MOLY was it fantastic!  Definitely an easy enough thing to replicate at home if I can find a similar sauce.  And fairly healthy too!

Tuesday night we had Cajun Salmon, Asparagus & Baby Potatoes cooked in foil in the oven.  Another tasty & healthy meal!

Monday was lean ground beef with sweet potatoes, peas and a bit of mozzarella that we added a little ketchup to for flavor.

It's been a pretty healthy week!