PT Day 38: Legs

• 10 minute cardio (warmup)
• Adductor 1x12 42.5kg 2x12 40kg
• Sit Leg press 1x15 40kg (warmup) 3x12 60kg 
• Abductor 3x12 45kg
• Leg curl 3x12 30kg
• Hamstring curl 3x8 10kg
• Leg extension 1x12 30kg, 3x8 40kg 

Cardio (alone)

I was supposed to have a cardio day today with my gym buddy, but when i was at the gym he wasn't there. So i checked my phone and an hour before we were supposed to meet up he texts me saying he "ate something wrong" so he couldn't come. UGH. Well, i was already at the gym so i decided to just go for it and did cardio. I think i did cardio for about 45 minutes. I was sweating, but i tried to not go too hard cause i still had DOMs from leg day yesterday lol. 

I can definitely tell that i have less energy now that i am doing so much more working out during the week, but i still want to persevere. I hope it will get better now that i will eat normally again. I didn't start counting calories again, but i will probably start next week. I'm just so tired lol.

At home legs (tired)

I was so tired today when i woke up. Yesterday (to celebrate) i ordered some fries with some greasy snacks so it might've been that. I got stomachaches too LOL. Never eating greasy shit again!!!! I actually had an appointment this morning but i just cancelled and went back to sleep. I got up at like 3PM!!! So i instantly went into work-out mode. Did my work-outs, walked the dog, waited for my roommate to come home, hung out with him, and when he left for his guitar class i showered. 

• 15-30 minute warm-up
• Bulgarian split squats 3x10 7.5kg
• Barbell squats 1x20 bar only, 3x12 10kg
• Romanian Dead Lifts 1x15 10kg, 2x12 14kg, 2x12 18kg

PT Day 37: Upper body + weigh in

So yesterday i basically had no sleep because of my next door neighbor. I had to call the cops again, which is always fun. I then had a meeting in town and afterwards i went to the gym with my gym buddy. We were both not really feeling it but we still went and did stuff so i guess that is good.

Today i had my weigh-in, which the PT told me last week. So when i came in i immediately said "weigh-in!". I barely ate this weekend (again). But at least i can now count calories and protein again. I am just gonna start tomorrow cause it is easier. I am now sipping on a protein shake which i haven't done in a while. 

• 3x15 lat pulldown 30kg
• 3x10 rows 30kg
• 3x12 lie incline dumbbell chest? 7kg
• 3x12 sit up dumbbell alternate bicep? 6kg
• 3x12 shoulder press 5kg
• 3x6 overhead tricep idk 5kg
• 1x20 assisted pullups 40kg 1x12 35kg 1x8 40kg 1x10

The funny thing about the weigh-in was that i obviously don't look at the numbers, but i heard them murmur next to me. And my PT told me afterwards that the guy who did the measurements said that the measurements were weird and off because it showed that i LOST muscle mass, which made no sense to him cause he said "i see her working out and she is training hard so that makes no sense", which is kind of sweet and it is nice to know that people see that i am trying to work hard. So i wonder now if it is because i stopped counting protein which means i was consuming less protein and that's why my measurements were off. I guess we will see. I might let myself get weighed again on the last day that i will see the PT, because i am curious if my stats will change at all. 

I was also so hungry before i left for the gym. Yesterday when i got home from the gym i basically laid in bed and slept the entire evening. At one point i got up because my roommate was going to bed so i ate some granola and an apple. So i barely ate yesterday and the day before so i was starving. So after the gym today i went to the store to buy some stuff and i wasn't even in the mood to buy anything unhealthy, which was weird, but good. I was daydreaming this morning about eating all this bad food but once i was at the store i didn't feel like eating anything, so that's why i am sipping on my protein shake right now.

Also yesterday i wanted to start with my leg day at home, and then leg day at the gym, OR leg day at the gym + leg day at home once i got home, but because of no sleep + the appointment i just dropped it. And i was like "i'll start next week". But at least tomorrow i will do leg day and then on Thursday i will do cardio + upper body. I also need to start doing core again. The 100 core reps a day is something that i would like to keep so i might just implement that. I also want to kind of get calisthenics thingies. You know, those bars, so i can maybe do dips on them and stuff. 

PT Day 36: Leg Day

On Thursday my gym buddy and i went to the gym for cardio and we were on the treadmill for 1 hour. I cycled between different speeds and inclines and was sweating at the end so i guess that was a good thing.

I also know now why i was so tired and felt out of it cause i finally got my period (i should've gotten it 2 weeks ago but oh well). So all is good now. 

Today i had leg day with the PT and it went alright. I do feel like i am getting weaker now that i am not eating as much protein anymore. My PT wanted to weigh me but i told him next week so on Tuesday i will have my weigh in. So i think from Tuesday on i will start counting calories again and counting my protein. 

• 10 minute cardio (warmup)
• Adductor 1x12 (37.5kg) 2x12 (40kg)
• Lying Leg press 1x15 (40kg) (warmup) 3x12 (60kg )
• Abductor 1x15 (42.5kg) 2x12 (45kg)
• Leg curl 3x12 (30kg)
• Kickback 2x10 (7.5kg) 1x8 (10kg)
• Leg extension 1x12 (30kg) 3x8 (40kg) 1x21 (30kg myo reps: 5 5 3 3 3 2)

Leg day at home

I felt pretty good today. I thought i was gonna struggle, but i felt like i could push myself better. Idk if its because i have my meds again or if i am just having a good day.

• Abs (15 minutes)
• Stretch (10 minutes)
• Bulgarian split squat 3x12 (5kg)
• Goblet Squats 3x12 (5>7.5>10kg)
• Hip thrusts 4x12 (1x20kg > 3x30kg)
• RDL 4x12 (1x16kg > 3x18kg)

I first did my abs. I did: . With the two last ones coming from the Youtube channel Squatuniversity which is basically a physical therapist teaching you stuff. Those two exercises apparently help with core balancing or something like that idk. I tried them and i really did feel my core tense which was nice, so i think i will keep doing them together with my other workouts. I also like doing abs before leg day cause it warms up my body pretty well so i can stretch nicely.

I did my bulgarians with the 5kg weight plate again but i think i can easily go up in weight next time. Because of that i did my goblet squats with higher weight (with build-up). The 10kg went pretty well. Hip thrusts at 30kg were a PAIN. For me the biggest problem is just having to guide the weight and it feels like i get shortness of breath. I HATE it. Having a hip thrust machine or even a smith machine would help so much with that. Honestly, having a smith machine at home would be the dream. I actually found one that is 500-600 bucks that seems pretty compact (it is made for smaller spaces) and you can buy additional hooks so you can make it into a normal squat rack as well. I might look into that. I could easily put it in my backroom. That might be something i will look into for summer. Cause i know i can more easily grow my quads if i can do smith machine squats vs a regular squat (cause of the motion). And that way i can also practice bench press etc. AND i can do RDLs with a higher weight probably. I think overall the smith machine will help with getting my workouts done faster as well, so i will definitely look into it at some point.

I also need wrist straps cause i am already at 18kg with my RDLs and i feel that the weight is becoming pretty heavy. I also need grip tape or lotion or gloves(?) for the gym. Whenever i am in the gym and i do exercise machine for upper body my hands become so slippery. I don't have this problem at home, only in the gym and idk why that happens. This makes it very difficult for me to hold on to the weights and i often slip with my hands which makes me unable to do all my reps fully (like i still have the strength but i can't hold on anymore). There's this really tall guy in the gym who looks like a power lifter who wears gloves as well, i might ask him about it.

From my workouts yesterday i mainly feel my LATs and the sides of my core and the back of my arms lol. Might be that new exercise that i did lol. I also feel my shoulders a little bit so i guess i did something right.

Oh and i got a message today from my gym buddy! He asked if i still do cardio on Thursday and i said "uh yeah" which is not true but he doesn't need to know that. And he said he might want to go with tomorrow. So i guess i am doing cardio tomorrow. I actually had upper body planned but i might do that in the weekend since my roommate is gonna leave again to do his car stuff anyways. 

PT Day 35: Upper body (alone)

So yesterday no cardio cause my gym buddy is still recovering and now it is Tuesday and my gym buddy is still recovering. I didn't do legs yesterday cause i was out of meds and couldn't focus on anything, and I don't think i will go to the gym cause i feel that is just extra resources spend that i am not in the mood to spend right now. I am also currently not under the contract of the PT anymore so i can basically do whatever i want. I am just annoyed that i am basically left in some state of limbo with no guard rails just because my gym buddy fell ill. He btw also never messages me to tell me he is still sick. Last week i texted him every day to see how he is doing and i told him to let me know when we will work-out again, but i keep not getting any messages that he is "still sick" or whatever. Feels rude to me. It's funny cause he is always exclaiming what a great guy he is and that he was raised well LOL. I hate those types of people. If you were raised so well you would either say "i'll let you know once i have recovered fully" or you will just let me know on a case by case day (so every monday, tuesday, and friday) whether you will go to the gym or not. Just rude, dude.

So anyways, haven't done upper body at home for a while so i have to figure out what i wanna do.

• shoulder shrugs on pull up bar 3x6
• bent over barbell rows 3x10 (10 kg)
• bar curls 3x10 (10kg)
• DB lat pull over 5x5 (7.5kg)
• military press 3x12 (10kg)
• side bends 3x12 (7.5kg)
• sitting twists 3x12

It went pretty well. First time i have done DB lat pull overs, although i feel like the weight was too high lol. So my form was probably shit. Oh well... i do feel most of my muscles already burning so let's see how i feel tomorrow!

PT Day 34: Leg day (alone)

Yesterday i was so tired. I only slept for like... 1 hour maybe. I had to get up early for an appointment. After that appointment i had about 1 hour of free time before i had another appointment. After THAT appointment i wanted to go to the gym, but i felt so tired that i ended up taking a nap, so no gym. I was also super sore from leg day on Wednesday. And then last night i got a text from my PT saying that i should workout alone today since my gym buddy is still sick and i am writing right now cause it is almost 3PM and i didn't go to the gym yet and i don't feel like it lol. Although, i am pretty sure that around 4PM the gym is basically empty. Maybe it is different now cause it is January but who knows... 

I tried to read through my blog to see if i wrote when it was empty and only found one entry where i said that on Tuesdays around 2PM it is pretty empty, although i don't think that is the case anymore. I will just get dressed now and pack my bag and figure out what i want to do and then i will go.

• 10 minute cardio (warmup)
• Adductor 3x12 37.5kg
• Horizontal Leg press 1x15 30kg (warmup) 2x12 60kg 2x10 70kg
• Abductor 1x15 42.5kg 2x12 45kg
• Leg curl 3x12 30kg
• Leg extension 1x10 30kg, 3x8 40kg

I decided to do the horizontal leg press today cause i feel that the lying down leg press is too scary for me to do alone atm. I also realized that in terms of strength i am about as strong on either of the leg presses so at least my strength will carry over to either machine. I think that when i want to go up in weight that i should first practice it on the horizontal leg press and then take it further/master that weight on the lying down one (cause i can do full ROM better on the lying down one). 

Core + Legs at home

I awoke this morning before my roommate went to work because he was sooo loud. I don't know what he was doing but he was so annoying. I fell back asleep, woke up by my alarm, and then fell back asleep again. I awoke somewhere in the afternoon which was great (sarcasm). I felt horrible; my stomach felt weird. I usually have this when i have not slept enough or my sleep quality was low. So bleh. But today i did another leg day at home. I actually started with an ab routine (if you want to know exactly what i did check @ read more). I felt like this way i would warm up the body and do core exercises as well. And while i was doing that i made a snack to get myself through leg day lol. So after abs i ate my food while stretching and then i started with leg day.

• Abs (15 minutes)
• Stretch (10 minutes)
• Bulgarian split squat 3x12 (5kg)
• Goblet Squats 3x12 (5kg)
• Hip thrusts 4x12 (2x20kg > 2x30kg)
• RDL 4x12 (10>12>14>16kg)

For my Bulgarians and goblet squats i used a 5kg weight plate and it is soooo much easier to hold and work-out with a plate than with a dumbbell, idk why. With the weight plate i can just hold it in front of me while doing a goblet squat and i feel that the weight distribution is better than with a dumbbell. Might just be in my head though. I also watched Wicked while working out. I actually started watching it yesterday, but didn't finish it yet. So my entire routine was basically 2 hours!!! I took 3 minute breaks between my sets, and 2 minutes extra between my workouts to set up the next one... and i also did abs and stretching so i guess that checks out.

PT Day 33: Upper body

So, my gym buddy is still sick. Which i already thought would happen. So i was gonna go to the gym alone today, at least for the first 40 minutes, which kinda sucked cause i feel uncomfortable doing upper body exercises on my own cause of all the big guys that walk around the dumbbell area. My gym buddy and i were gonna be there earlier but because he wasn't there i decided to go at 1.45PM and as i walked in and hung up my coat and stuff (it's freezing temps outside!), my PT came in LOL. So we did 10 minutes of cardio together. Then we did half of my upper body day. Then we had the evaluation. After the eval we continued with upper body day and he even joined! So that was fun. A lot of annoying people today in the gym though. It was packed! So i am glad i didn't go earlier on my own cause i would've probably left or something heh. He also asked if i wanted to get weighed and i was like "nah". So we will weigh on Friday. Which means i have 3 more days to shed some weight. This does motivate me and now i have a clear goal sooo that's nice! 

• 10 minutes treadmill (5/5)
• 1x12 30kg 2x10 35kg row
• 6x5 lat pulldown 30kg
• 1x12 6kg, 2x10 7kg chest press
• 1x12 7kg, 1x9 8kg, 1x6 8kg, 1x7 7kg bicep curls
• 1x12 5kg 2x10 6kg shoulder press
• 2x12 40kg 1x12 35kg
• 3x12 7.5kg tricep extension

We couldn't do the overhead tricep extension cause some tall annoying ginger kid was on the machine that we needed and we couldn't do it anywhere else. Instead of us "working in" he said "oh i just started" and he was doing some exercise per arm and then when he was done he started doing something else. So instead of waiting we went for the assisted pullups and after the assisted pullups we just went for the normal tricep extension. There was also another guy training who asked the dude if he was done soon and he was like "no". I hate people who hog a machine for like 20 minutes wtf lol. Go train at another time or something or let people on the machine while you rest? He then asked me if i was done soon and i was like "last set, probably 1-2 minutes :)". But then again, my gym is small and needs way more machines. I can't imagine what the gym is like at peak times ugh!

I btw did drink a protein smoothie after my work-out. I only blended the protein with some chocolate protein soy mylk; no banana, nothing. It was actually pretty good, so i think i can withhold the banana from now on to save on calories. I also only ate 900 calories today, and got 60g of protein, just enough! I ate two pieces of potato gratin and some protein soy bits before my work-out, then after work-out my protein smoothie, and then later in the evening granola with soy yogurt and an apple. I know i'm eating pretty unhealthy and way below what i should be eating but damn i don't care. I don't really feel that hungry which is nice. On  Friday i am going to celebrate with pizza!

Leg day at home

Ugh, today i am NOT feeling it. I woke up on time and everything. I wanted to do leg day at 12PM, end at around 13.15PM and then go to the gym for cardio at 13.30PM with my gym buddy.

First i got a text from my gym buddy that he was sick. Ok. Then something happened that left a mess in my house DURING my work-out that i had to clean up that set me back 30 minutes. And once i was done with my leg day i was EXHAUSTED (and i cut out hip thrusts cause i felt so exhausted). I also felt that i could go higher with my squats, but i didn't. And i definitely could do the Romanians higher, but i was too lazy to swap out the weights sooo... yeah. I want to try another leg day on Wednesday.

I wanted to clean my room but i was SO tired that i took a nap for like 3 hours. And even when i woke up i kept falling asleep. I felt a bit better later on, but still really tired. I am going to assume that my vitamin D levels are really low again.

So yeah, no cardio today. I already agreed to go to the gym earlier with my gym buddy tomorrow cause of my eval, but i am going to assume he will still be sick... but i will still go earlier and just do 30-45 minutes of cardio on my own and then wait for my PT to arrive, i guess.

Today i only ate 1100 calories and 43.5g of protein. It's actually crazy how little protein i eat when i don't pay attention to it lol. Luckily the majority of my food today was healthy: unsalted nuts, rice + quinoa, tempeh, pure chocolate, unsweetened granola, and unsweetened natural soy yogurt. So nothing too crazy. 

I would like to eat less tomorrow but we'll see.

• Bulgarian split squat 3x12 body weight
• Squats 1x20 bar, 3x12 10kg
• RDL 4x12 10kg
• 100 crunches