No gym, just core

So today my gym buddy had an appointment early in the morning so we could meet at the gym earlier. Unfortunately, i went to bed really late last night and i also did leg day, so i was very tired and i couldn't get up. I decided to just get up when i wanted to and make sure that i was ready to get at least before 2 PM. Then when i checked my messages, my gym buddy cancelled our gym appointment. So if i had gotten up earlier we would've been to the gym. Eh. My own fault. I think i will instead just do some core routine. I don't know what i will do yet, but i'll figure it out. Every time i try to find information about what people with good bodies do for core they all claim that they don't do anything special, but i know they do. Why is everyone so secretive about it lol. 

Update post

I just updated a bunch of posts cause i haven't really been writing a lot anymore. I am just so tired all the time. I have been watching my protein again so i hope that when i up my protein i will feel better. Oh and my second monitor broke, so productivity wise i feel 0 motivation to do anything cause multitasking is hard with one monitor. I also just want to keep up the work-out schedule i have now because i am seeing a change in my body so i don't want to change anything. I hope i will get over my tiredness, otherwise i will probably just go to the doctor and check my blood levels again, to see if i am still lacking something (maybe i am and that's where my stomachaches come from idk). 

I have also been going to some therapist appointments with a bunch of different people cause they are trying to figure out what type of therapy i need. I will spare you the stupidity i've heard from some of these therapists (the fact that they can call themselves "psychologists" is laughable) (they argued, because one of my psychologists stood behind me at some point and it made me uncomfortable, that it was because of my anxiety and not because it is just a normal human behavioral feeling to just feel some type of level of uncomfortableness if someone just stands behind you and you aren't in a store setting) (then another psychologist, who was also present, said that i had too much of a fixation on wanting to be "normal") (how are these people even real?).

Oh and, in March i will start with my ADHD group that will run till June and i'm kinda excited for that idk why.

Leg day at home

I feel a bit better but the nausea is still there. I have no idea what it could be. I don't feel sick otherwise. There's like a pit in my stomach. I hope it goes away soon.

Bulgarian split squats 3x12 (10kg)

Romanian Dead Lifts 1x20 (bar) 4x12 (20kg)

Bodyweight squats 1x20

Barbell squats 3x10 (12kg)

Hip thrusts 3x12 (20kg)

Wasn't really feeling the barbell squats today. I should've probably gone down a weight, but i didn't want to. After i did hip thrusts and omg i hate doing them so much. I wish i had a hip thrust machine or a smith machine to make it easier aaaaaaaaa.

PT Day 41: Upper body

Yesterday we did cardio again and today i was late. I felt like i got hit by a truck when i woke up and i felt nauseated and had lower back pain (i've been having that since this weekend). Idk what is going on. I feel like it might be that my body is growing, but since i am not doing any core exercises my core is lagging behind and that is why i get lower backpain? Idk. So i guess i need to think about including some core stuff in my (already kinda busy) schedule.

• 3x10 assisted pullups 35kg
• 3x12 lie incline dumbbell chest? 7kg
• 3x12 shoulder press 5kg
• 3x12 lat pulldown 25kg
• 3x10 rows 25kg
• 3x12 dumbbell alternate bicep? 6kg
• 3x12 triceps idk 7.5kg

Also, it didn't matter that much that i was late. Last week our PT asked my gym buddy what he needs from him as they enter the second phase. My gym buddy said that he mainly needed "lifestyle guidance" especially in terms of his diet, so i recommended he would start a food diary; not necessarily writing down the calories (as that can be overwhelming) but just writing down what he eats during the week. So they agreed on doing that. He kept at it the entire week! And today they ended up discussing it. So just as i got into the gym they were on their first exercise so i wasn't that much behind. But since i didn't feel too well i ended up taking longer rests and stuff so once they were done i still had 2 exercises and our PT had to leave. My gym buddy stayed until i was done which was nice. I also basically went down on almost every exercise in weight since i wasnt feeling it (at least the machine weights, not dumbbells). 

And as you can see the PT also kept his word and changed the order of our workouts so it would be easier to do certain things. I honestly feel like we do too much for our upper body day lol and it would be easier if we could split them into two days but whatever. I do feel and see a change in my upper body so i guess it works!?

PT Day 40: Legs

Yesterday we did cardio and today our PT let us know that he is sick so he ended up sending me our work-out overview from last week so we could write down what we did and also see what we already had done last week. I wrote it in a lil notebook that i have and i managed to push my gym buddy to go higher in weight in almost everything! For some weird reason we were very in the zone today and i also felt like i didn't have to have as long of a break between reps/sets as i usually do, which was kind of nice!

• 10 minute cardio (warmup)
• Abductor 1x12 (40kg) 1x12 (42.5kg) 1x12 (45kg)
• Lying Leg press 1x15 (40kg) (warmup) 2x12 (60kg) 1x12 (70kg)
• Adductor 1x12 (40kg) 1x12 (42.5kg) 1x12 45kg
• Leg curl 3x10 (32.5kg)
• Calf raise 1x12 (10kg) 2x10 (20kg)
• Leg extension 1x12 (35kg) 3x10 (40kg) 1x30kg myo reps

We ended up doing the calf raise on my recommendation since my gym buddy said the hamstring curl gave him knee pain. And since he doesn't do anything else for his calves i felt that it would be a good exercise to include.

Leg day at home

Bulgarian split squats 3x12 (7.5kg)

Romanian Dead Lifts 1x20 (bar) 2x12 (14kg) 2x12 (18kg)

Bodyweight squats 1x20

Barbell squats 2x12 (10kg) 2x12 (12kg)

Seated barbell good morning 3x12 (12kg)

PT Day 39: Upper body

Yesterday i did cardio with my gym buddy for an hour or so. Also i realized that with the assisted pull-ups i would usually be exhausted at the end because of all the other workouts so i asked the PT to look at our exercises and maybe make a new plan for us. He said he will look at it and figure something else out for next week!

• 3x15 lat pulldown 30kg
• 3x10 rows 30kg
• 3x12 lie incline dumbbell chest? 7kg
• 3x12 sit up dumbbell alternate bicep? 6kg
• 3x12 shoulder press 5kg
• 3x12 triceps idk 7.5kg
• 1x20 assisted pullups 40kg 1x12 35kg 1x8 40kg 1x10