What I Do “At the Gym”

Hey gang,

We had a roller coaster of a day over here today. I had a kick ass day at work. Then I got to come home, both as an observer and to participate in kicking Squish’s ass for repeated behavioral violations. In between bouts of time-outs and tears, I told Hulk, “Gosh, this sounds like the sounds of my childhood!” because in a household of three kids, at least one of us was getting our ass kicked on a regular basis.

But the day started on the right food with Hulk making me a breakfast that kind of looked like a happy face:

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Eggs, bacon, and sliced apple.

Lunch was weird. We got a ton of food in a work, so I kind of gorged on carrots and hummus.

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I also had a couple of hard boiled eggs. Then I wasn’t hungry for the lunch I packed. I ended up eating my salad for dinner when I got home. Not too shabby.

It’s been a while since I talked about what I’ve been doing in the gym, hasn’t it?

Well, I finally made an appointment with the doctor to get my hamstrings checked out. I am so sick of being in pain, so maybe they can refer me to a sports medicine place that can tell me what I should be doing instead of me using Dr. Google, self-diagnosing seventeen times, and going insane on developing my own plan that I don’t even know if it’s right since I don’t really know what’s wrong. Finally looking to a REAL expert for assistance. I’ve grown so much.

Anyway, since my hammies have been hurting I’ve stopped running and most cardio completely. I do some walking and low-impact biking and stuff, but mostly I’ve been beta testing a lifting app that will be released next month. I found Spitfire Athlete from a women’s lifting Meetup that I joined. It’s a weight training program app that allows the user to select a plan based on the user’s goals, and walks you through a 4-week strength training program. I really, really like it so far and am so excited for the app to launch for real. I’ll keep you posted on when it will be available in iTunes.

Anyway, mostly I’ve been doing Olympic weight lifting and other lifts just to keep moving. A typical day at the gym will involve some or all of my “usual suspect” exercises:

  • Bike or Elliptical 10-30 min warmup
  • Bench press
  • Squat
  • Deadlift
  • Overhead press
  • Dips on the captain’s chair
  • Chin-ups (well, as much as I can do them.)
  • Walking lunges
  • Plank
  • Push-ups
  • cool-down with lots of stretching & foam rolling

The weights I lift sort of depend on my energy level and how long it’s been since I’ve lifted last. Last night I was able to bench 90 lbs, but I have been consistently doing bench for several weeks now and felt really good. Normally I’m lucky to do 70 or 80 lbs. I keep the weight low on squats and deadlifts, no more than the bar, because when I lift heavy my hammies hate me. Right now I did both last night, and I’m sore but I rolled my hams on my Triggerpoint ball this morning and it’s not too bad right now. I just don’t want to totally lose my strength while I figure out the hammie thing.

I manage to make it to the gym about 4 times a week, which seems to be working for me. More than that I can’t get enough sleep, and less that that I feel fat and cranky. So I’m rolling with it for now. As always, you got to figure out what seems to work for you, until it doesn’t seem to work anymore.

Ugh, it’s totally bedtime now. Happy Wednesday, I hope you rock whatever it is you want to rock tomorrow!

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The One Where I’m Back on Track

Hello!

I am having a bit of writer’s block today. Normally, when I prepare a post, I scroll through the photos on my phone to remember what the heck I did yesterday and build the text around the pictures. Since I’ve stopped photographing every meal (I don’t think I talked about that; more on my eats later. If you care.) I’m finding that my camera roll is quite sparse. I mean, here’s what I have from yesterday,

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And they’re just funny pins from Pinterest I grabbed to store for a more appropriate time later.

So I guess I’m just stuck with talking about the gym. After work yesterday I had another Ruby coding class to get to, so I did a flurry of an arm session before I had to grab my sad little PC netbook and head out:

  • W/U 5 min on the treadmill, combo of run/walk << this is about as long as I can handle being on the “dreadmill”
  • Bench Press 3×10 @ 30 lb dumbbells
  • Bent Over Rows 3×10 @ 20 lb
  • Shoulder Press 3×10 @ 15 lb
  • Bicep Curl 3×10 @ 15 lb
  • Lat Pulls 3×10 @ 35 kg (I’m pretty sure the lat machine measures in kg’s right now. The “35” plate about lifts me off the seat, and I KNOW I’m not that little)

And as I looked at my calendar from the past week I realized that I’m on a workout streak. I’ve done something every day the past 7 days in a row. Woo-hoo! Last Wednesday I had to drag my butt out of bed and bargain myself to get back in the program, and I have successfuly maintained my track all week. I rock.

Since I don’t think I really talked about it, here’s what the past week has been, work-wise:

Wednesday – Cardio & Legs
Thursday – Run 3.5 mi on the dreadmill
Friday – Lifting – Arms
Saturday – Run 8 mi
Sunday – Recovery, spin 30 min
Monday – Lifting – Legs
Tuesday – Lifting – Arms

You know, it is TOTALLY easier to list what I have done than listing a plan of stuff that I intend to do and will probably fail at. I feel much more accomplished this way.

Anyway, we’re doing the happy dance over here. And stealing Mommy’s phone because it’s great fun to take selfies.

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