Rainy upper body day

Last night i wasn't tired so i went to bed pretty late and i forgot i had an appointment in the morning that i ended up having to cancel. Once i got up i straight went into setting up my work-out! It went really well. I didn't feel very strong today, but i believe you are at your weakest just after your period so i guess that makes sense? But i felt very energized. I didn't need a lot of rest and i added some core work-outs in between my reps and sets so i could actually tire myself out.

• short stretch/warm-up
• shoulder shrugs on pull up bar 3x6
• bent over rows 3x8 (6kg)
• bar curls 3x12 (6kg)
• arnold press 3x8 (4kg)
• sitting twists 3x12
• side bends 3x12 (7.5kg)
• all work-outs done with a 7.5kg barbell or 1kg short barbell

I think if i had only done my normal work-outs i would've been done within 30 minutes which is insane. I ended up doing everything within 45 minutes or so. In between my sets and reps i did some bicycle crunches but i didn't write those down cause i didn't really keep count.

I am also on a fluid fast. My stomach is swollen (again) and i don't know why. I read somewhere that a shortage of B12 can make your stomach swollen, but also when you overconsume B12, but i don't know if it is that. I had the same problem some time ago. Usually when i go on a fluid fast the bloating goes down after 2 days or so and i am my old self. The annoying thing is just when i wear a shirt or pants my stomach pokes out and it looks really weird. Like even my loose fitting shirts rest on my belly now which is odd as hell. And it kind of hurts too. I am not gonna keep calorie or protein intake count but since it is a fluid fast and not a water fast i can just drink my protein shakes so it is okay. I also got a meal replacement drink from the store. I found a chocolate vegan one! I've never had those but i guess i will take that as dinner. If i drink that + my protein shake + some protein chocolate mylk then i should at least have gotten 60 grams of protein today so i think i am good to go!

DOMs

I kind of got distracted on Thursday and ended up not doing upper body. And on Friday i had a lot of stuff to do and i didn't go to the gym (which ended up being a good thing) but i did work-out at home. I ended up doing:

• Squats 4x10 12kg 
• RDL 4x10 20kg 
• Hip thrusts 4x8 20kg 
• Bulgarians 3x10 7.5kg

Yesterday i kind of had DOMs that became worse the later it got, but today the DOMs are insane. Today was supposed to be leg day but i wont be able to do it LOL. I think as i go heavier in weight (especially with squats etc.) i might need longer rest days. Whenever i go to the gym i am ok but at home with heavy squats.. yea. That might change when i start incorporating the smith machine at the gym tho. Maybe if i do leg day at home early in the day, and then in the evening go to the gym for cardio, it will lower my DOMs, but i will need to test that out.

I got halfway through an upper body routine yesterday but i am not gonna count that, so i will just do upper body and some core today since i wont do leg day. Tomorrow i will just do strictly core and Tuesday leg day at the gym. Also this weekend (today/tomorrow) is Pentecost, so good thing i don't have to go to the gym tomorrow hehe. 

So today i will just do the lil schedule that i had whipped up for Thursday.

Baby sitting dog!

I have a lil dog i have to dogsit until Saturday which is fun! Also, lots of stuff to do today and tomorrow. Need to set up my partial fence for my yard tomorrow for the dog i have adopted, so i need to get some stuff for that. I also need to go to the store to grocery shop (properly). Today i am going to do upper body  at home. I think i will keep the same weights as i did last time, since i haven't worked out my arms for a while and i will just write down which exercises went easiest, so i can adjust next time. My problem is also that i don't want to build huge arms, so i don't have to go up in weight too much when i work-out my my upper body!

• bent-over barbell row 4x12 (14kg)
• bar curl 4x12 (6kg)
• dumbbell shoulder press 4x12 (4kg)
• bent over lateral raise 4x12 (2kg)
• sitting oblique twists with bar 3x12
• Dumbbell side bend 3x12 (10kg)
• Negative pull-ups 5x5

Edit: i didn't work-out today lol

Upper body day!!! (with a little bit of core)

Put together my exercises for today. I am going to mix barbell exercises with dumbbell exercises and at the end i will throw in two core exercises done with barbell and dumbbell. In between all my sets i will do negative pull-ups.

• bent-over barbell row 4x12 (14kg)
• negative pull-up 1x5
• bar curl 4x12 (6kg)
• negative pull-up 1x5
• dumbbell shoulder press 4x12 (4kg)
• negative pull-up 1x5
• bent over lateral raise 4x12 (2kg)
• negative pull-up 1x5
• sitting oblique twists with bar 3x12
• negative pull-up 1x5
• Dumbbell side bend 3x12 (10kg)

I have no idea how long it is going to take me to finish this since i have to keep changing up my weights but we will see. Hopefully it wont take me much longer than an hour!

Catch-up

Ugh, i don't know what is happening. I feel so tired lately. I am eating protein heavy foods, taking my vitamin pills, and i'm even spending more time in the sun so i don't understand why i feel so tired.

Saturday
Saturday was the first day that i started working out with my barbell and it was ROUGH. I felt so incredibly weak, and i will have to figure out a way to properly build up strength to start squatting with a barbell etc. This is what i ended up doing:

• Front squats 1x10 - 0kg, 3x8 - 4kg
• Hip thrusts 4x12 - 20kg
• Bulgarian split squats 3x12 4 > 7.5 > 8kg
• Kneeling squat 4x12 8kg
• Four random workouts 4x10

Definitely the most annoying thing was loading and unloading the weights. 

Sunday

My entire body hurt; my shoulders and arms still hurt from the lat pulldown machine at the gym on thursday, my core hurt incredibly much from friday, and my quads and glutes hurt from Saturday. So rest day was imminent. 

Monday

That was yesterday. I was supposed to have a leg day at the gym. I woke up on time, got up, and then somehow found myself back in bed again and i slept till 3 in the afternoon. I was very annoyed with myself. I ended up doing some arm work-outs at home with the barbell since my legs still hurt and i was too tired to do anything like squats or whatever.

• bent-over barbell row 5x5 (10kg)
• barbell front raise 5x5 (0kg)
• bar curl 5x5 (0kg)
• push up shrugs 5x5
• inverted rear delt row 5x5 
• seated barbell twist 3x12 (0kg)

I did most of the work-outs with 0kg cause they were difficult to do with weight on the bar and i was also too lazy to put weight on the bar tbh. The bent-over barbell row was still difficult to do with 10kg but i did it. The other ones i just did with the bar. Next time (probably thursday or saturday) i will add 1 or 2 kg weights and build up from there.

Tuesday (today)

Since tomorrow is gonna be leg day at the gym, i will have to figure something else out for today. I already did arms/shoulders yesterday so idk what to do for today. I might just not do anything and rest. Maybe eat a calorie dense meal and hope that i wont feel too tired tomorrow to not wakeup on time to go to the gym.