Slowly but surely

My upper back is only a little bit plagued by DOMs. But today i am doing leg day. I first wanted to do it tomorrow, but i wanted to space it out enough so i can go to the gym again on Friday, hopefully. I don't wanna do anything too crazy and also don't want to go too high up in weight, so it shouldn't be too bad.

• RDL 1x9 2x10 (20kg)
• Hip thrust (24kg) 4x10
• Bulgarian split squat (quads) (no weight) 3x10

20kg for the RDL still seems solid. With the hip thrust i realized that i am mainly struggling with breathing the most, so i should probably up my cardio, and yeah, next time i can easily go up in weight. I also ended up doing the bulgarian split squats again with no weight. I need to figure out a way to still have some weight without having to hold it. Maybe wrist weights or something or i can tape weight plates to my arms LOL.

Little blog change lol

Ahhh, i always had this little quote at the side > "the secret of your success is found in your daily routine." and i wanted to change it but never did cause i grew attached. Then i had the idea to have a list of different quotes and for it to randomly pick one whenever you visit my blog. One of my friends reminded me that he uses Claude to help him write mods for games and i was like "wait!". So i asked Claude if it could create the HTML code for me to go through a random list of quotes. And it did that! I then took about 10 minutes to find some quotes i found fitting and now every time you refresh or visit my blog there will be a different quote on the sidebar! So cool!!! I still want to bring more changes to the blog. I think a few years ago i said that i wanted to change the layout and the colors and the background; and i still want those things! I can write and adjust some of the code myself but it will definitely be so much easier with Claude! Anyways, just wanted to share this cause it made me excited haha.

Upper body again & stretching

I ended up not going to the gym on Friday cause my legs were absolutely destroyed by DOMs. Plus i got some decent cardio in by running errands. I also didn't do core on Thursday. I forgot why lol. Probably just me being a lazy butt. This weekend i will fully focus on stretching! But today i wanted to do upper body again, cause i felt like doing something. 

• Stretching (20 minutes)
• Standing wide-grip barbell overhead press 3x10 (4kg)
• Barbell rear delt row 3x10 (6kg)

When it comes to the overhead press i start to struggle when i get to the 8th rep, so i think i will keep the 4kg for now. For the row i can easily do more, but i slowly want to build it up, but i can definitely go up in weight next time.

It's also getting cold outside!!! It is literally 15 °C in my house without the heater on. When we are midst dead winter it becomes 13, so we are almost there already. I need to start looking for my scarf and gloves!!!

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