Lower body!

I don't really have DOMs in my upper body. I only feel them ever so faintly. Today it is lower body day!

• RDL 4x8 (20kg)
• Hip thrust (20kg) 1x8 2x10 
• Bulgarian split squat (quads) (no weight) 2x10
  
  

Could easily go up in weight on everything, but i don't want to rush anything. RDL might've been too high already cause i felt it a bit in my lower back (usually means the weight is too high). Hip thrusts went well. I decided to do bulgarian split squats but more quad heavy cause i didn't feel my quads. I decided to go no weight cause i hate doing them lol. I watched the newest Resident Evil movie while working out :) I had fun watching it! It was entertaining. Just wish the main character was more hunky (sorry) and also the ending kinda sucked and sometimes i felt there was too much humor for a RE movie. But the atmosphere was impeccable, especially in the beginning with the snowy landscape and stuff. Really liked that.

Tomorrow i think i'll do core and i finally did my laundry so Friday should be my regularly scheduled gym day! Oh and i found my bike key while i was looking for my squat pad today lol. I found both!

Back to upper body

Last week i got so busy with work i did absolutely nothing. Yesterday i wanted to go to the gym, but i need to do my laundry and i also can't find my bike key anywhere LOL. Oh well. Today i did upper body. I have not done that for some time. I feel weak af. So i am trying to build it up again slowly.

• Standing wide-grip barbell overhead press 3x10 (bar only)
• Barbell rear delt row 3x10 (4kg)

Tomorrow i will do leg day at home. Probably two work-outs again. It felt good to do that today. It didn't feel like too much and very doable and it got my motivation juices flowing again. I do want to start with stretching every morning where possible, but currently my sleep schedule is a mess again. Don't know what happened. I just feel tired randomly during the day and take a nap and it just throws everything in total disarray. 

Providence! & gym

Since my last post i did go to the gym and i worked out at home (I tried weighted deadbugs! they are killer!!!) and i also tried to stretch more often. But i didn't do enough in my opinion. One of the reasons for that is that i recently gained contact again with one of my good friends. We actually stopped talking in 2022, so before i made this blog. And i constantly missed him a lot. I wanted to write him, but i didn't. I started thinking about him a lot recently and wanted to reach out to his mom to see how he was doing, but providence!!! (i learned that word recently) and we added each other again and are now talking 24/7 basically. There is a time difference but i stay up with him most of the time lol. There's some more personal stuf but i'll add it under the read more thing.

Yesterday i went to the gym in the evening (20.30) and it was raining and almost no one was there! Basically all younger zoomers and a 40something duo and two women on the cardio equipment. When i left (21.40) there were like 2 people left lol. From now on when it rains outside i will always go to the gym hehe. I will write what i did yesterday for prosperity's sake:

• Adductor 1x12 (40kg), 1x12 (42.5kg), 1x12 (45kg) 
• Leg curls 3x10 (30kg) 
• Sitting leg press 1x15 (40kg), 3x10 (60kg), 1x8 (70kg) 
• Abductor 1x12 45kg, 1x12 47.5kg, 1x10 45kg 
• Leg extension 1x10 (30kg), 3x8 (35kg) (+some myo reps)

At one point, during the leg curl, my left calf started to hurt. I think i didn't stretch it properly. So i believe i went down on the weight but i didn't write it down, welp. The leg did not bother me the rest of the work-outs.

As today for DOMs it is mainly the adductors and glutes that have a vague muscle tension. Too bad. I really wanted my quads to hurt.

DOMs & core

Monday i went to the gym and was happy that i did. Yesterday i wanted to do core, but i was really tired throughout the day and i was doing other stuff and honestly forgot i wanted to do core. And also yesterday i had muscle pain and i do today too! For some reason it is mainly my glutes and my addies (as usual). For some reason not my quads, even though i thought that would happen cause of my myo reps, but hey. So today i actually wanted to do more leg stuff at home, but i think i might not. Instead, i will do some stretches and do core work! Maybe even do RDLs as well or something. I don't know yet, but i'll figure it out.

In any case, i am excited to take working out seriously again and i feel like my brain is a bit more wired now towards focusing on that, which is a good thing! I just have to figure out my diet now cause my main staple for a protein dense dinner is being taken out of the store so i'm just like "wtf am i supposed to do now?!" so that is going to be interesting.

Edit: I ended up stretching for like 30 minutes and my addies felt so much better. I hope this signals to my brain to stretch more often! I ended up not doing core cause of course not lol. Maybe tomorrow. Friday i want to go gym again!

Core!

Wanted to go to the gym yesterday, but my core is so floppy, i am embarrassed. I did lose weight, i can see it and feel it with my clothes, but i am less lean and toned. Wanted to work out at home yesterday but didn't do that either. So today i am going to core work! Haven't done that in a while.

• Hanging knee raise 3x8
• Reverse crunch 3x20
• Bicycle crunch 3x20
• Side Bends (7.5kg) 3x12
• Seated Barbell Twist 3x12

Meh

Wanted to go gym, but didn't go.

• 20 Squats (bodyweight) 3x10 squats (4>4>6kg)
• 1x10 RDL (6kg) 1x6>8>10>10 (20kg)
• 4x10 Barbell hip thrust (20kg)

Warm day

The talk on Tuesday was ok. Kind of went as i thought it did. He seemed to understand, yet also not entirely, but i just hope that the noise will stop now. The vent system got fixed on Friday and omg my apartment feels so quiet. That makes it that most of my problems are solved now yay! Hopefully i can sleep again in peace and pick up the gym again. I'm currently on my period so i feel like a bloated seal.

For some reason today it is a very warm summer day. It was raining for a few days and now it is straight up HOT. The hell? It should be cooling down! I wanted to go to the gym, but there were so many people outside and it made me nervous, so i decided to work-out at home instead. Better than nothing! I would like to do a little bit everyday so i might just start incorporating core exercises again and upper body. But we will see where it goes. No pressure. I'm also on my period. Guess i will have to mention that cause i am still not sure how much it impacts my lifting.

• 20>15>12>10 Squats (bodyweight > bar > 2kg > 4kg)
• 3x10 RDL (20kg)
• 3x10 Barbell hip thrust (20kg)

Squats: bodyweight and bar went fine, but after resting i tried to do the 2kg and my addies started hurting. I realized that every time after i sit down after i do squats to rest that's when my addies hurt, so there's something probably there. I did the 2kg and 4kg anyways but i did shallow squats so i wouldn't hurt myself and then tried to hold it longer when in the "shallow squat" position.

RDL: tried to use the grips again, but it literally made the bar feel heavy. Am i using it wrong? I need to start experimenting with it maybe. But in any case i stopped using it and I could only do sets of 10 cause my forearms kept giving up.

Hip thrust: first set went difficult but after i felt like i could've easily gone up in weight, which i will do next time.

DOMs and some personal stuff

I had DOMs yesterday. I can still kinda feel them today. Might go to the gym tomorrow. I also got an email that i will be having an appointment on Tuesday evening with my neighbor and mediators. Not looking forward to it, actually kinda nervous. Also, still didn't hear from my ex-"best friend". This just confirms i made the right choice. I'm not the type of person who will go like "omg i told you not to contact me" and then i want them to contact me anyways. I told him not to message me. I never said "dont come at my door". And as i said, an apology would've been nice. A letter. A card. Anything. But i don't know why i, even after all this time, still have expectations. I never got a proper thank you for letting him live here. Never got a thank you for helping him settle here and with all his paperwork. Nothing. I think he is secretly grateful i cut him out so now he can spend his 3-4 week vacation with his new gf and he doesn't have to spend time with me. Whatever. Am i a bit salty? Of course. Should i be? Hell no!

Rip Dolly

Hooks

I am debating whether i should go to the gym today or work-out at home. Cause remember in my AAAAAA post i said that i saw Will Tennyson do Tiktok hacks and he used those triangle cable machine attachments things? Yeah, i was on the cusp of buying them. I had some tabs open, but then i saw that you could buy these hand straps that had hooks on them. I was like "no way". So i bought one of those instead. I got them yesterday and have not tried them out yet. Maybe i could go to the gym today and then try them out after at home? Seems like a solid plan i think.

i wanted a cute img with my hooks so asked AI to make it cute but i didn't tell it that it couldn't add text. it made me laugh so hard so i am keeping it like this lol. laugh with me!

I haven't written here for a while cause my upstairs neighbors totally effed up my routine again, on top of that, i stopped talking to my friend again. I think i am 100% done with him right now. The only thing that i will miss of him is the fact that he would go everywhere with me if i would ask, but i'm sure i can find other friends who can fill that gap.

I can feel my butt bones again when i sit down which sucks cause i was starting to get plump again, ugh. But hey, summer is over now! Yesterday we had a super warm but grey day, and then in the evening there was an insane rain + thunder storm. It was pretty cool. But that means that colder days are ahead of us and i like that. I am sick and tired of being sweaty and warm all the time. And usually it also means less people outside.

So i guess i will just go to the gym today. I wanted to go last week, but it showed that it was super busy for some reason?! Even though it showed that basically no one was there on the friday evenings whenever i went. I went on the Google thing again just now and it shows that basically every day in the evening it is crowded except for Fridays. It is almost 6PM now, and i am drinking a protein coffee drink. I might eat an apple for some energy and then stretch and go around 7PM or something. Oh yeah, i need to charge my phone! Cause it has like 20% battery lol.

Edit: i ended up not going to the gym. I was distracted and then i felt it was too late to go. So i did leg day at home instead!

• 1x8 Bulgarian split squat (7.5kg) 
• 3x10 RDL (20kg)
• 3x10Barbell hip thrust (20kg)
• 3x15Shallow squats (bar only)

I tried to do Bulgarians first and they felt super effective, a bit too much maybe. I felt like if i would do more reps i would pull a muscle. So after doing 1x10 i went on to RDLs. 

I first did my RDLs without the straps and the second time i tried them with. I hated the straps!!! I felt like i was going to break my wrists and the weight somehow felt heavier?! Maybe i should try it out on lighter weights first to see if that feels better. I stopped after 1 rep and then tried to just hold them in my hand while the hooks held the weight, that felt better, but more unstable, and didn't feel very safe so i just did it with my bare hands again. My forearms hurt now lol.

DOMs!!!!

So much happened again with my upstairs neighbors. I will put the whole story under the "read more" tab, but TLDR; people from the renting org came on monday, couldn't sleep monday night, escalated things again on Tuesday (yesterday), was so tired yesterday that i fell asleep at like 11PM, woke up this morning at 6AM.

I haven't had such an early morning in a long while!!! It actually felt kinda good, probably cause it is summer so i saw the sun rise and stuff that was nice. It was even a bit cold this morning lol. I have horrible DOMs from Monday, especially my hamstrings are dying. I will have to stretch and when it feels a bit better later on i will do my bulgarian's, otherwise i will skip them lol. Haven't had such bad DOMs in a while so yay.

AAAAAAAAAAAAAAAAAAA

Last Friday was a fluke cause of my upstairs neighbors. AAAAAAAAAAAAAAAAAAA. Read more under the read more tab i guess... TLDR; I didn't go to the gym on Friday and my diet was crappy this weekend so back to it today!!!

• Shallow squats 4kg (3x10)
• RDL 20kg (3x8)
• Barbell hip thrust 20kg (4x10)

I started today with squats. Still scared to do them, but i really want to pick it back up so i have to start at some point. I did more shallow squats and then went lower and lower until i felt tension. That went pretty good. After 3 sets i felt burns in my addies so i was like that is enough.

After that i did my RDLs. I am going up in weight with my RDLs and my arms are going to fail at some point. I do not understand my stupid barbell straps, but i did see Will try out some "tiktok hacks" or whatever in one of his videos where he used those triangle cable machine attachment grips for doing dumbbell RDLs, so why not for barbell? I have to order a pair, pronto. I do think it is already crazy that i can (kind of?) easily do 20kg RDL, as when i was training more i was stuck around 16/18kg and when i worked out with the PT i did around 20kg. I have been out for so long and now i am already back to 20kg??? Maybe my body really needed that long period of rest lol.

After that hip thrusts. During my first set my addies and glutes started to burn after 8 reps lol. So i kept it to 8 reps. I think it is cause i increased the weight so suddenly. I could easily do more, but my muscles aren't used to it yet. That's why i am just following the weight of my RDLs (which is also easier for me in terms of set up lol) (im so lazy).

After the thrusts i wanted to do bulgarian split squats but i ended up not doing them. I'm thinking about doing them on Wednesday together with shallow squats again. I mean... why not?