PT: Day 15 (but he isn't there)

Today is gym day! But i have to go on my own cause apparently the dude has some type of coaching day again from his job. So i will train my legs today and then Friday i will do upper body with the PT. A little bit annoyed but at least i can go to the gym earlier now. I even went to bed early so i could get up early!

I will vent a bit under the jump break about my weekend and what i will be doing this week.

• Elliptical 5 (1min) 6 (4min) 7 > 8 > 7 > 6 > 5 (all for 1 minute)
• Leg press 1x15 (30kg), 4x12 (50-60kg), 1x10 (70kg)
• Abductor 1x15 (35kg), 3x12 (40kg)
• Leg curl 3x12 (27.5kg), 1x12 (25kg)
• Adductor (stretch) 2x15 (27.5kg), 2x12 (30kg)
• Leg extension 1x12 (30 kg), 3x8 (35kg), 2x4 2x3 (35kg) 1x6 4x4 3x3 (30kg)

Vacation: Day 5 (legs, gym)

Today i felt better. I went to bed at a proper time and woke up at around 1PM today. Pretty good. I didn't feel like going to the gym though and i started stressing a little bit cause i was like "oh no i will be too late" but i ended up going at 3, so it wasn't that bad.

When i got in both elliptical machines were taken so i did treadmill and elliptical after. I then went to the leg press and felt weaker today. I didn't have this problem with the other machines though. The abductor actually went so well that i think i can do 40kg next week. On the leg curl i also set the chair on 3 instead of 2 and i think i felt it more in my legs but i am not sure, it was like i had better range of motion? But i am not sure how to properly set that machine so i will have to look it up to make sure i do it right. I also did the adductor machine with a low weight to mainly stretch my adductor cause it feels so stiff! It felt nice to stretch it like that. I used very controlled movement to make sure it would stretch properly. I looked up some stretches today that i will have to do daily for my adductors and if it doesn't get better i will probably go to a physical therapist.

• Treadmill 5/5 (5 minutes) 6/6 (5 minutes)
• Elliptical 5 (1min) 6 (7min) 7 (30secs) 8 1.30min)
• Leg press 1x15 (30kg), 1x15 (50kg), 3x12 (60kg), 1x10 (70kg)
• Adductor (stretch) 1x12 (27.5kg), 2x12 (22.5kg)
• Abductor 4x12 (35kg)
• Leg curl 3x10 (27.5kg), 1x10 (25kg)
• Leg extension 1x10 (30kg), 3x8 (30kg), 4x4 3x3 (35kg)

After the gym i walked with my dog, and then i stretched, and then i also went into town with my roommate, so i was pretty active today. Short but productive day i guess! I also edited last night and i made some pretty good and cool edits that i am really happy with. I hope to finish my video this weekend cause i need to record and edit a Halloween video as well!!!

Vacation: Day 2 (leg day gym)

I barely got out of bed this morning, so i ended up getting out of bed at like 1PM lol. Got ready for the gym etc. I didn't feel hungry so i didn't eat anything which was a misstep probably but eh. I went to the gym around 3. I believe i was there at 3.15PM. It was pretty crowded. Only zoomers though. I think it might be fall vacation. I wanted to go later anyways cause there is this creepy guy at the gym that is always there every Tuesday and he stares at me and i hate it. He looks like he has autism or something. I prefer a more crowded zoomer gym over an empty gym with him staring at me tbh. They were also doing some construction in the gym and at one point the power went out, but luckily i was on a machine that didn't need power so it was all good.

At some point though i went to the leg curl, which is next to the lat pulldown machine, and there was a girl on it who kept getting up after she did her reps and at one point she just stood in front of me and the guy next to me. Idk if she was watching us or whatever. It was so awkward. I never made eye contact but i thought to myself like "giiirl, do you not realize how awkward this is right now you weirdo?". Guess those people do not know what personal space is LOL

I did the elliptical again and i was sweating so hard again, which was good. I then went on the leg press and did 70kg again. Then i went on to the adductors and i was struggling, mainly cause the adductor muscle didn't seem properly stretched so i need to stretch that, and also cause the tiny weight was on and i didn't realize until my last set. I wanted to go on to the leg curl but there was a broccoli hair on it so i waited 2 minutes and then just did abductors until he was done. I didn't use a high weight. I then went on to the leg extension and when i went home i walked my dog, did some stretching, and did some body weight squats.

• 10 minutes elliptical (1 minute: level 5, 9 minutes: level 6, 1 minute: level 7)
• leg press 1x15 (30kg), 1x15 (50kg), 2x12 (60kg), 1x10 (70kg)
• adductors 1x15 (27.5kg), 2x12 (32.5kg), 1x10 (27.5kg)
• abductors 1x12 (25kg), 2x12 (30kg), 1x15 (30kg)
• leg curl 1x12 (25kg), 1x10 (27.5kg), 1x8 (27.5kg), 1x8 (25kg)
• leg extension 3x10 (30kg), 26x1 (35kg) [x3 x5 x4 x4 x4 x4 x2 x3]
• 20 body weight squats

Wednesday at the gym

Sooo i didn't go to the gym on monday. I felt very down and had a bit of a depressive break. Yesterday i ended up going to the garden store and got some flowers and other stuff for my yard so i felt a little bit better after that. I did go to the gym today. I ended up going a bit later. Google said that almost no one would be there between 12 and 3. So i went around 12. There were like 7 people maybe. It was really nice. I also didn't go to the locker room. I just hung up my hoodie and my bag and immediately started working out. When i wanted to go home i put everything in my bag and went home. I wore my gym shoes but i was on my bike so i barely wore it outside so my shoes were clean.

• Warm-up cardio (20 minutes)

• Hip adductors 1x15 (25kg), 1x15 (30kg), 2x12 (30kg)

• Leg press 1x15 (50kg), 2x12 (60kg), 2x10 (70kg)

• Leg extension 1x10 (20kg), 2x10 (25kg), 2x8 (30kg)

• RDL 2x12 (10kg), 2x10 (14kg)

I did adductors today and i was really struggling. I don't know why they are such a difficult work-out to do whenever i haven't done them for a while. Also, the first set is always easy. Second one i struggle more and then after that it is just downhill. I wanted to do 35kg and 40kg but i couldn't manage to do so. I think next time i should pyramid down instead of pyramid up on adductors/abductors since i obviously struggle with them for some reason.

The leg press went pretty well. I could tell that i hadn't worked out in a while cause i did struggle a little bit but i ended up doing 2 reps of 10 with 70kg so i was pretty proud of that. On Friday i'm gonna see how many i can do with 80kg (probably not many).

I wanted to do cable kickbacks but someone was at the cable machine and near the other one was a group of zoomers so i didn't feel comfortable so i left those out.

Leg extension was PAIN, as always. I could barely walk after (as always). I did manage to do 30kg today so i am happy with that. Next time i am going to start with 25kg and i'm gonna try and do 35kg. I think i could easily do that.

At home i wanted to do hip thrusts but i felt more like doing squats. I first did warm up squats with just my barbell and my quads were burning so much still from the leg extension that i just did RDLs cause i didn't work out my hamstrings today, which ended up being a good conclusion to my workout! Happy!

Crowded gym of ascension :(

Yesterday the weather was nice so i was able to bike the 15km! I was so tired at the end of the day i went to bed early which enabled me to wake up early this morning. That was a good thing since the gym was only open from 9 till 1 (because of the day of Ascension or whatever it's called). When i checked in the morning how many people were at the gym around 9.30 it said there weren't that many people. When i got there (which was some time after 10) it was CROWDED!!! Literally every machine was taken. It was insanity and i hated it. Luckily most of the cardio machines weren't taken when i got there so i could at least do my warm-ups. The funny thing was that every single device that i wanted to use for my legs was empty while i was doing my warm-ups, but once i was done, that wasn't the case anymore. First i had to wait like 5-10 minutes because both the adductor and abductor machines were taken. And then when i finally joinked the abductor, the leg press was taken. The girl who was on the leg press was SO SLOW. I have never seen anyone doing leg presses like that. She would press herself, then wait 5 seconds to descend. AND EVERY SINGLE REP WENT LIKE THAT. She was on the leg press for more than 15 minutes. It was driving me insane. The only 2 machines i had left were the leg press and the leg extension and i knew my legs would give out if i were to go on the leg extension, so i had to wait. Almost 15 fucking minutes dude. I was so fucking annoyed.

• Hip abductors 1x15 (25kg), 1x15 (30kg), 1x15 (35kg), 1x12 (40kg)
• Leg press 2x15 (50kg), 1x12 (60kg), 1x10 (70kg)
• Leg extension 2x10 (20kg), 1x10 (25kg), 2x8 (30kg)
• Barbell RDL 4x8 (18kg)

Once i got on the leg press my legs start lactic aciding so hard. I never had it that bad on the leg press before. Probably cause i had to wait so long between my sets. Absolute annoyance. I did however somehow manage to do 10 reps with 70kg which was pretty cool. I think it was just all my hatred that pushed me through it lol. And also probably because i warmed up my legs a little by doing lower weights first, and i also think i need to start taking 1 minute breaks between my sets instead of just 30 seconds.

The abductor went btw so easy. 25kg is way too low, 30kg is a good warmup weight, but i think i want to start with higher weights with the abductor and build down instead of up on my regular sets. At least i can tell that me squatting at home is paying off lol.

The leg extension went alright. There were 2 people (teens, couldnt have been older than 19) standing around the machine that was next to me, cause one of their friends was on it i think. They saw me putting my towel on the leg extension and they didn't move? They only started moving once i started putting on the weights and they barely moved at all. They could've gone to the other side and they just didn't. Such weird behavior lol. Anyways, i put 20kg on first but i think it is too low. I did 30kg today for the first time and was kind of struggling with it but it's a good weight to do. When i was done with my reps a guy next to me asked how many sets i had left and i was like "oh i just finished lol". First time someone talked to me at the gym. I believe i have seen him more often at the gym tho and he tends to wear cringe t-shirts with playboy on it or rick and morty EW. At least he seemed friendly.

At home i did some RDLs, instead of 5x5 i tried to do normal sets/reps. It went pretty well, although the weight seemed too much for my lower arms so i had to hold it alternatively (one hand facing forwards, the other one backwards) it went better that way. I might need to buy wrist straps. 

While writing this i have been sipping on some protein while listening to music. I haven't stretched yet. My legs still hurt from the leg extension lol. I do kinda want to look into doing the seated leg curl maybe next time at the gym. I don't know if it will hurt as much as the leg extension, but if it doesn't i can do it after the leg press so i can do 4 machines at the gym for legs instead of just 3. Although doing 3 and then going home and doing barbell stuff is serving me pretty well too. I want to try doing cable kick backs again but every time i go the gym it is so crowded and all the pulley systems are taken so i usually don't do them.

I am still not entirely happy with my squatting, but i want to work on it so i can try the smith machine at the gym. It will be a good alternative for the hack squat machine since i can just focus on pushing the weight up instead of keeping my entire weight balanced and it should work out my quads harder.

Tomorrow i wanna do arms and core. I might go to the gym to do cardio + lat pulldowns and then go back home and do some arm stuff. Oh wait, i wont be able to do that cause i have to walk the neighborhood dog tomorrow. Welp. At least i will get my cardio in while running around with her haha.

Superset gym day

Another gym leg day! Yesterday i didn't do anything cause i got distracted with other things whoops.

• Warm-up (20 minutes)
• Hip adductors 2x15 (25kg), 2x10 (30kg), 1x20 sets of 5 (30kg) 
• Leg extension 1x12 (15kg), 3x10 (20kg), 1x8 (25kg), 1x20 sets of 4 (25kg) 
• Leg press 1x15 (30kg), 1x15 (40kg), 1x12 (50kg), 1x10 (60kg), 1x26 sets of 5 (60kg) 
• Romanian deadlifts 5x5 4kg
• Stretch

I went to the gym way later than i wanted and the entire gym was full with zoomers (my bad). I had to turn around my entire training schedule because the machines i wanted to use were constantly occupied which was very annoying.

I started with the hip adductors which were a pain in the ass (not literally) because my adductors were still sore from Wednesday. Before i leave my house i always stretch and i couldn't stretch the adductors as well as i usually can which was annoying. Doing 30kg was very difficult (i was struggling around the 8 reps) and i didn't write down that i wanted my super sets to be 4, not 5, so i thought my super set had to be 5 reps so that kind of fucked me up lol.

After the adductors i wanted to do the leg press but it was occupied, so i waited for a bit and it was still occupied so i just decided to do the leg extension. This wasn't very smart because my legs hurt so badly after doing my supersets that i could barely walk and i was getting very annoyed because to me, gauging my strength is done through the leg press, it is my most important work-out at the gym, and i was gonna do it last. I wasn't happy about this.

At the leg press i felt like i was struggling a lot, especially with the 50kg, and the 60kg wasn't easy either. I did a superset of almost 30 reps, but i think i only hit 26 and then i just died. My legs hurt so badly and i usually never have lactic acid problems when doing the leg press. So next time i will just wait to use the leg press, cause i am never gonna do it last again.

After the leg press i just went straight home cause i could barely walk and someone was doing the lat raises, so i was like whatever. I was thinking about maybe just walking into the gym to do lat raises on my arm/shoulder days and then walk out. The gym is nearby and i would only have to use one device so i wouldn't really care how crowded it is. I won't even bother going to the changing room, just walk in and out.

Anyways, at home i did the RDLs which went easy since 4kg is kind of a very low weight for me, and then for stretches i did an extra 20 minutes of adductor stretches since they felt so tight. At the moment they are still sore but i don't feel as stiff.

Now i have Sunday to look forward to to do my entire home routine. 

Gym leg day!

 Gym today was gud. I woke up a little later than i wanted but that's okay since i still ended up going. 

• Warm-up (23 minutes)
• Hip adductors 1x15 (25kg) 3x10 (30kg)
• Leg press 3x15 (30>40>40kg), 1x12 (50kg), 1x10 (60kg )
• Leg extension 4x12 (15>20>25>25) 
• Lat pulldowns 3x15 (20>20>25kg)
• Barbell squats 5x5 4kg
• Stretch

After the gym i went to the store to grab some food and then when i came home i did my 5x5 squats. I warmed up with the bar and did 10 squats, then i put the weights on and i did 5x5. On Friday i will try and do it with 5kg and build up from there. 

Anyways, hip adductors were a little tough today. I only got to 6-8 full reps with 30kg, and had to push my legs really hard (sometimes pushing them closed with my hands) to get to 12. I think next time i will go 15>20>20>25kg and then do another 25kg super set till 20 reps (do some reps, rest, do some reps, rest till i hit 20). 

Leg press went a bit tougher today too. I felt the chemicals boiling in my quads with only doing 40kg. I think i will also super set the leg press on Friday with 60kg. I honestly think i will super set everything on Friday.

Leg extension was rough as always. After doing 8 reps with 25 i had to take a deep breath and take a 1 second pause to get myself to 12. So i am excited to super set this on Friday.

I forgot to do cable kickbacks today. I felt a bit distracted, but i did end up doing the lat pulldowns, which went quite tough. I thought last week i did 30kg, but i did 25kg and 25kg went a bit easier today (still very tough). 

And the squats went alright. I still don't know how to squat properly. I feel like every time i squat i do it differently. The introduction guy from the gym walked over to me today to ask how i'm doing and i told him i got a barbell and stuff and he said that they were more than willing to help me if i want to practice squats in the gym so that's cool. I did tell him did it was scary and intimidating to me cause there are so many strong people around and i don't want to look stupid. He also said it was cool that i got into fitness so much, but like... i was already planning on doing that with or without the gym lol. 

O yeah, my warm-up was also a bit longer today cause there were some kids on the stair master, so i kept going on the elliptical until they left. So i got an extra 3-4 minutes on the elliptical. I wonder if it is a holiday week or something, cause there were quite some teens in the gym and also a bunch of very young kids. I do know tomorrow is a national holiday so it might be that it is also a free week for school.

I wonder how much my legs will hurt tomorrow but i will do some core work-outs regardless. Friday leg day at gym again, and Saturday i will do arms/shoulders at home.

Gym was good!

As the title might give away, the gym was good today! I left a bit later than i wanted (10.20AM instead of 10AM). When i just got at the gym the security gates (where you scan your membership thing) was broken and i couldn't get through and i looked retarded lol. I had to wait a bit till it was fixed, so my warm up started a little bit after 10.30. There were more people than i had hoped, but the overall vibe was a bit better. There were two girls that i had seen before that always work-out together, and there were two other girls that came in later while i was warming up. There were a lot of friends there it seemed, and a lot of them were jacked gym bros, but most of them started leaving at around 10.45. There was also this scrawny kid that started accumulating some muscle mass in his arms and he was doing all his work-outs so sloppily. I wish one of the bros would've gone to him and told him how to do it properly :( No hate to him of course, but it hurts to see when someone does something wrong. But no one seemed to pay attention to him which kind of eased me into (wow, no one gives a shit about anyone in here) (nice). 

There were also a lot of old people, and later on they all congregated together at the seating area and started singing happy birthday and drinking coffee together. If i didn't have my music i would've probably left lol. They were very loud. Thank god my headphones are noise cancelling headphones.

Also, after i climbed up the stairs i got greeted by the cutest pomeranian dog. It happily hopped to me and it was wearing this tiny little coat. It was ADORABLE. Apparently, in one of the group class rooms, they were giving a presentation and some middle aged mom had brought her dog. I petted it and she was like "oh, it is being a bit naughty today". I couldn't have thought about a better way to start my day tbh lol.

I managed to do everything i wanted to do at the gym today:

• Warm-up (20 minutes)
• Hip adductors 3x15 (25kg)
• Leg press 4x15 (30>40>40>50)
• Romanian Dumbbell Deadlift 3x10 (8kg)
• Cable kick backs 3x12 (5kg)
• Leg extension 4x15 (2x10kg 2x12.5kg)
• Stretch

Warm-up was a bit daunting today. I think i did higher levels (i always forget to pay attention to it). There was a small (supposedly) gay man next to me who came in shortly after i went on the elliptical, and he went to the one next to me. At one point i wanted to do a level lower but i kept it on the same level that i had it at, so he was good motivation. He started out going pretty hard, but at one point we were in sync lol. I think he noticed it too. When i went on the stair stepper afterwards i started to feel this weird sensation in my stomach. I can't really describe it. I first thought i was going to pass out or something and i had to stop but i kept going (that might've been dumb). In the end i did it tho. At one point i kept changing the level between 5 and 6 because 5 was too easy but 6 became a bit too hard at the end. So i kept switching it up lol. But i did it in the end! Usually when i'm done with my warmups i sit against the wall and i drink water. I wait for my heartrate to go a bit down and i try to catch my breath. A lot of people say to not do hardcore cardio before your sets, but i like it because it gives me adrenaline, and it makes me push harder during work-outs. My legs also never feel tired after cardio, but i have ADHD so that might affect it too, so this might not be for everyone.

I had to do hip adductors today instead of abductors, since there was an old man on the abductor machine. Currently i am using 25kg but i think i might have to dial it down to 20. Usually my first set goes fine, but the sets after that i start to struggle. I did a warmup set with 20. So maybe i have to do 25 two times, and then after that do 20, so i can make sure to hit all my reps properly. I don't know why it is like that. I tried to do 30kg for shit and giggles and i barely could hit one rep. So getting strong enough to hit 30kg is a goal of mine right now.

After that i went to the leg press and i warmed up with 30kg. I then did two sets with 40kg. And i ended with doing 3 super sets of 6 reps with 50kg. Hopefully at the end of the month i can warm up with 40, do two sets with 50, and end with 60kg super sets!

After that i did the Romanian Dumbbell Deadlift and this was difficult for me. The loud group of old people were sitting right behind where the mirrors are, so it was a bit difficult to concentrate, but i tried to not look around and only pay attention to myself. There was a pretty big dude together with me in the weight area, but i tried to not pay attention to him. He made me a bit nervous cause he kept loading weights on his barbell and i was like "🥺i will never be that strong". The RDDLs didn't go as well as i had hoped. I did stand in front of the mirror for better posture, but i still sometimes felt it in my back. I only did the reps with 8kg. My first reps were 12 and my other two reps were 10. I couldn't do more, idk why. 

Then i finally got to do the cable kick backs. Apparently there are at least three machines there where you can do them so that is swheet. I did mine in the weight area, where there was more space. I had to wait a bit (like 10-15 minutes) for someone to help me, which was kind of annoying, but once it was explained it was easy. However, when i started doing them i didnt feel them in my glutes (like when i tried it at home at the doorpost). I hate how i practice stuff at home and it goes well, but then i go to the gym and i can't do it anymore. It is so, so frustrating. Also the cable kickbacks are a little bit harder than expected. I will practice it again at home tho and then hopefully i will be able to perform them in the gym properly on Friday.

I also realized there were two different leg extension machines, ones where you have to load the plates yourself and the ones where you stick the thingie in the weights. The guy who showed me how to do them put me on the loaded plates one, but it is at least good to know there are more, cause the one with the plates is usually taken by some gym bro. The guy who explained to me how to do it, didn't really explain much, so that was a bummer. He's an intern there and he was just like "you sit down, adjust the seat, load a plate, you are good to go" and i was like "uhhh that is it? i don't have to like brace any muscles?" and he looked at me like i was retarded. So i will have to look up the proper technique for that. I did google real quick if my feet had to point forward or up to the ceiling (the answer is up to the ceiling) cause he didn't explain that.

I also wanted to do my lat pulldowns today but i forgot about them tbh and i also didn't write them down, so i walked home and when i was home i got my two packages (a dress i ordered and hair dye cause im gonna bleach my hair), and i made my smoothie and it was perfect! I put just enough of every ingredient and it tasted soooo good. And then i started writing this while drinking my protein smoothie. Next up i will have to stretch and then i can finally start my work day.

So yeah, all in all, i would say that for Wednesday's leaving home around 10.30 would be good. I think the only problem is that both those friend groups seemed to want to go on the cardio machines that i was working out on, and the one friend group started working out at the exact same time as me, and the other one came in a little bit after that. So maybe 11 would be a better time? There was basically no one at the gym at around 11.29PM and around the time that i left some dumb fitness thot came in (which was around 12 i assume), so do want to be done at 12.