Delightful upper body work today. I also tried to focus more on shoulder work because I realized I usually like to do back and chest exercises, subconsciously. I definitely do love back exercises (which I am just now realizing!). It’s all important, but shoulders are definitely not to be neglected!
My legs were still too sore today to do too much, so tomorrow while we are visiting my parents I’ll do a lower body HIIT workout of some sort.
My first non-yoga home workout of lockdown. It’s so tricky in the world’s pokiest flat, I had to modify a few things to fit the space I have available but 30 mins still absolutely wrecked me so all is well 😅
Going to go for a walk on the forest this afternoon too to get some fresh air 🌳🍃
Weighed myself today (1/6/2020) at 128.1lbs. And in just a month I went from 35% body fat to 31.6% and added 2.8lbs of muscle, still losing weight overall!(which means I’m burning off that fat 💪🏻).
Also won my DietBet for the holidays - this is so motivating going into the new year!! Focusing on Whole30 meals also helps me feel WAY less bloated) as much as I miss bread and pasta, I think it’s worth it to feel this confident!
Horrible picture quality (screenshot of a boomerang don’t judge me lel) BUT an action shit of tonight’s WOD, which destroyed me 😅 3 RFT: - 30 DL (205/145) - 30 burpees - 100m OH plate walking lunge (25/10) - 500m row Oh my lanta this was rough. Decided to do it Rx and then realized halfway through that 145 is about 75% of my current 1RM deadlift... and I had 90 to do.. for reference I’m 5”4 and weigh 105lbs. Split the first round into 4 sets of 7-8, the second round in 6 sets of 5, and the last round in multiple sets of 2-5. Bloody hell. All in all very satisfied with my performance given the high loading but I will definitely be feeling it tomorrow.
I know I haven’t been really updating about my weight loss or workouts or anything really (except for my work things, lol!)
I’m currently not on track - also not super off track. Since the whole co worker thing that attacked me I’m afraid to go to the gym. (Because we went to the same one)
Also, my contract at my old job ended (summer job) - so I’ve been looking for a new job which so far has been good.
I already did two test days at a snackbar, today is the last test day and then they’ll see if they’ll hire me. 😇
From the moment I get hired and get my work schedule I’ll be going to the gym again and getting back on track with everything.
I’ll just have to find another gym, which for me is stressfull because I really liked the old one, oh well. 😂
Just switched things up with a home workout, and I was sweating and soooo tired after so I thought I would share---at hand I had two dumbbells, one kettle bell, and a resistance band:
Circuit 1, repeat 4 times:
-10 resistance band leg kick backs (standing)-each leg
-10 resistance band squat jumps
-10 bicep curls-each arm
-10 split squats w/4 high kicks in between each squat
-50 reps bicycle crunches
Circuit 2, repeat 4 times:
-10 resistance band side leg kicks (standing)-each leg
-8 jumping lunges (each side)
-10 reps stiff-leg deadlift w/ kettlebell
-10 pulse squats w/ kettle bell
-10 lateral raises w/ dumbbell (each arm)
Circuit 3, repeat 4 times:
-1 set Walking plank (about 8 feet), frog jumps on the way back
-10 kettle bell front squats (weight held at shoulders)
-Got 6 workouts in this week. First time in who knows how long (more on this below)
-Slept a lot! I got 8.5 to 9 hours of sleep a night. I’m either catching up on sleep or need more sleep because I’m starting to work out again. Who know!
-Scale victory: the scale moved (a lot!) this week. CW:217.2 lbs (98.5 Kg) ; Last week: 220.1 lbs (99.8 Kg). I suspect a lot of this is water loss as I haven’t really been restricting my calories (though I wouldn’t know since I’m not really tracking them. I guess I should say I haven’t felt hungry at all this week).
Things to work on:
-Still haven’t been tracking my water intake
-I’m waking up at different times each day (within a two hour window), biological clock is starting to get the memo though, maybe this coming week I’ll finally get to my “target.” (BTW...have you guys been keeping up with the Nobel prize announcements? This year’s Nobel in physiology and medicine went to three “basic” researchers in biology for their discoveries on biological time-keeping/circadian rhythms (not basic as in “basic bitch”, but as in “fundamental” or “pure” researchers as opposed to applied, clinical, or transnational researchers)
-I said I wouldn’t spend too much time on my “re-start,” however I somehow managed to use up all of my free time yesterday on meal prepping. Sadly, despite spending a lot of time on this, I only managed to make mashed egg plant (sounds lame; tastes amaaaaaazing!) and roasted zucchini. Gotta somehow make the rest of my meals in about an hour today/tonight.
I did some weights this week (because I’ve been away for a while I did some kinda strange looking sets to get a feel for where I’m at).
Sunday 10-01: Back
Pull-downs: 5 sets; 8 reps each at 55-, 70-, 85-, 100-, 85-lbs
Straight back seated cable rows (close grip):6 sets; 8 reps of each at 55-, 70-, 85-, 100-, 100-, 100-lbs each
Reverse grip pull downs: 3 sets; 8 reps at 85-lbs
Dumbbell rows: 1 set 8 reps at 20 and 2 sets 8 reps at 25
Barbell curl: 3 sets; 8 reps at 35 lbs
Hammer curls 3 sets; 6 reps at 15-lbs; 8 reps at 10 lbs; 11 reps at 10 lbs
Hyperextensions: no weight; 3 sets 10 reps
I have logs of my workouts for the other days, but I just realized how ridiculous it is to transcribe everything from my phone to here for an entire week and it’s taking way too long. So I’ll just try to upload workouts on the actual day I do them, straight from my phone. (I forget about technology some times).
