I couldn't quickly find my link to my old training log, so screw it, I'm makin a new one. Why? Because monkeys are awesome.
Combo sets, 5x5. Have been doing it for a bit. A set, rest 60s, B set, rest 60s, repeat. Only one combo set per day, 4 days on 1 off. Will add in shoulder prehab, core work, yoga, and cardio.
Next time I'll be working at 115 for deadlift. I needed to find my working point, since last time I did I didn't go far enough. 115 seems to be it... it's tough but not impossible, I can keep form. We'll see if I can do it 5 times.
Shoulder press will stay low and increase very slowly to prevent any injury. Since this is actually work for my poor shoulders, I'm not worried.
The pet store was selling them for five cents a piece.
I thought this was odd since they were normally a couple thousand. I decided not to look a gift horse in the mouth so I bought 200 of them. I like monkeys.
I took my 200 monkeys home. I have a big car. I let one of them drive. His name was Sigmund. He was retarded. In fact, none of them were really bright. They kept punching themselves in the genitals. I laughed. They punched me in the genitals. I stopped laughing.
I herded them into my room. They didn't adapt very well to their new environment. They would screech and hurl themselves off the couch at high speeds and slam into the wall. Although humorous at first, the spectacle lost its novelty halfway into it's third hour. Two hours later I found out why all the monkeys were so inexpensive; they all died. No apparent reason. They all just sort of dropped dead. Kinda like when you buy a goldfish and it dies five hours later. God damn cheap monkeys.
I didn't know what to do. There were 200 dead monkeys lying all over my room; on the bed, in the dresser, hanging from my bookcase. It looked like I had 200 throw rugs. I tried to flush one down the toilet. It didn't work. It got stuck. Then I had one dead, wet monkey and one hundred ninety-nine dead, dry monkeys.
I tried to pretend that they were just stuffed animals. That worked for a while, that is until they began to decompose. It started to smell real bad. I had to pee but there was a dead monkey in my toilet and I didn't want to call a plumber. I was embarrassed. I tried to slow down the decomposition by freezing them. Unfortuantely there was only enough room for two at a time, so I had to change them every 30 seconds. I also had to eat all the food in the freezer so it didn't go bad.
I tried to burn them, but little did I know that my bed was flammable. I had to extinguish the fire. Then I had one dead, wet monkey in my toilet, two dead, frozen monkeys in my freezer, and one hundred ninety-seven dead, charred monkeys in a pile on my bed.
The odor wasn't improving. I became agitated at my inability to dispose of the dead monkeys and I really had to use the bathroom. So I went and severely beat one of the monkeys. I felt better.
I tried throwing them away but the garbage man said the city was not allowed to dispose of charred primates. I told him I had a wet one. He couldn't take it either. I didn't bother asking about the frozen ones.
I finally arrived at a solution. I gave them out as Christmas gifts. My friends didn't quite know what to say. They pretended to like them, but I could tell they were lying. Ingrates. So I punched them in the genitals.
I've kept a copy of that thing on my desktop for years since I first saw it. It's frikkin awesome. Just like monkeys.
On to tonight's workout:
Since I waited too long to get in a decent weight-bearing workout this evening, I decided to test my time for the Women's 150.
5 bw rows
10 bw sumo squats
15 bw squats
15 pushups (last 5 on knees because my shoulders gave out)
50 jumping jacks (I should prolly wear a sports bra next time)
10 spiderman climbs
20 reverse lunges (I really, really, really hate all forms of lunges. always have, always will)
25 bicycle crunches (this felt so 80s, it was awesome!)
Time:7:45
Avg HR 148
"calories burned" according to hrm... 61
more brutal than I thought.
I think I might actually need to puke a little.
Allergies have been frickin killer. They're either keeping me from effectively doing anything -- workouts, homework, housework -- or the drugs I take to keep them at bay are... damn benedryl.
So yeah, I've slacked off for a few days. I think with the rain dump we've gotten I might be able to get back on track. Allergies seem much worse this year... no idea why. *sigh*
I am SUCH a slacker. I'd like to say that allergies and end of semester homework craze is keeping me from heading all the way upstairs and into the squat rack...
but, yeah. Basically I'm a slacker. *sigh*
I have a bodyweight circuit on tap for tonite. The elliptical has been moved and I can't move it back so that's waiting till tomorrow.
Still though, eating has been good, so at least I'm not sliding backwards, just standing still.
this morning, at 10 am (last night we got home around 1 form the gym)
Spin class - cardio
33 min, average heartrate 141
and damn my new gym rocks.
2 power cages, a squat rack, some sort of thing that's cool to do deads off of (or so I assume, we'll see after my deadlift workout).
tomorrow on tap is an aqua class or something.
I hurt.
The water class wasn't much more than a recovery-level workout. We were by far the youngest people there, so... hmm.
55 minutes.
Average heart rate, 101.
Yesterday was a rest.
Tonite's workout (sunday, it was a late night) was fun.
"day four"
Sumo Deadlift
warmup 45x5
95x5
105x5
105x5
115x5
115x5
db Shoulder press
warmup 12.5x5
15x5
17.5x5
17.5x5
17.5x5
20x5
Shoulders still being nursed, but as opposed to last time, this time I think I can go ahead and bump it all the way up to 20 for the whole 5 sets. woo hoo. I guess the rehab and prehab (which I'm actually doing regularly again) are helping.
Stats from HRM: 21:45, avg HR 115
Cardio:
stair climbing device that is odd, I'd like it better if my whole foot fit on the tread, but I can still do it for like five minutes:
5 min, 27 floors, .56 mi
rower:
fishgame (couple minutes) plus 1255m in 13 minutes.
Total: 21 min, avg HR 146
Eating was darned good today. Veggie burgers, veggies, easy on the starches, lots of protein. Me likey Muscle Milk. 1570 cals total (aiming for a number around 1500-1600.
Yesterday was rest. I've been tired, not sleeping well, and generally needing a rest. Had planned on a light cardio, fell asleep instead. At least now I'm rested and ready to bang out some squats tonite.
Eating has been great. I've almost lost a while half pound (sigh, scales suck). Seriously, I'm not discouraged that my clothes don't fit anymore, it's my own damn fault... stupid calories and laziness.
Feel really good though with the backing off of some of the extra starches I've been eating. It's hard to not let the starches and sugars pile up (ok, it's easy to lay off the sugar, it just requires staying away from the damned mini oreos). Half of my calories usually come from carbs, which I've found in the past is fine for me, so long as it's not all starch.
I admittedly have a problem where I'll eat nearly all carb and no protein some days, at least it ends up that way when I don't pay attention. I guess it's a hazard of being a veggie with a fridge that likes to freeze all your darned veggies. By taking better care and working more protein into my diet I greatly increase my energy level and general feeling of well-being. So it's something I'm working on.
Last nights workout (thursday)
warmup on treadmill 5 min
high knee, high leg, and forearm-instep-lunge-thingies
comboset
Squat:
warmup 45x5
75x4
75x5
75x2+1+2 (long pauses)
75x5
75x3
Just was having issues. If I stayed down a smidge longer than a split second, I couldn't get back up. Still, it was a decent workout.
machine row
warmup 30x5
45x5
45x5
45x5
45x5
45x5
after the comboset I went ahead and supplimented my "bad" squat with some bounces at the freemotion squat machine.
50x10, 50x10, 50x10
total 35min, avg hr 113
it helped that there were a couple girls nearby bouncing on swiss balls, doing 5# tricep extensions, with 3 minute rest intervals, while chattering and watching music videos. GAH. *shudder* Me squatting my measly 75 (I was planning on 85-95) felt much better than the obvious alternative... the tricep extensions, the hip add/abductor machines, and the cardio equipment for some long slow steady state. THIS chick knows how to squat, dammit.
Aaannnywaaay....
then came shoulder rehab
band doubled, external rotationsx9 (suxxor)
band doubled, internal rotationsx9 (alzo suxxor)
band 45deg lateral raisex15
foam roll hams and quads
cardio: rowing: 10 min (intervals that reely suxxor)
level 5, 10 min, 1780m, avg hr 139.
I like rowing. not usual cardio queen material.
Food yesterday was good, even if it was a bit over my goal at 1700ish, but I'll survive. It was well-timed, clean, and not excessive. I haven't recalculated my maintanence at this point, but I'm still under it since usually this activity level is 1900 maintanence at a lower weight.
Eating
61 days, which would be 122 - 1/2 day eating blocks
I plan to eat according to plan 115 of those half days, at least.
My definition of on plan is mainly on calories 1500-1700, but going over is still ok if everything that day is very clean... if it's marginal, I don't call it compliant.
A non-compliant meal means one half-day gone, but it will still be a single meal or general feeding time. If it's 2 in a row (or not in a row, just saying, not a am/pm thing, it's per meal), then that's one whole day I consider non-clean... 2 half-days gone.
My clean definition is:
-Doesn't fall into the normal catagory of "candy"
-Isn't usually considered a dessert food.
-Isn't a usual junkfood high-sugar item.
-Isn't your usual high-fat junkfood (most aren't a problem for me) like fries or "normal" pizza.
-Contains some protein
I can't tell anymore if this is clear. Suffice it to say I'm moderately strict on cleanliness. I don't eat meat, I consider anythign suggary or greasy to be bad, and I try to control my starches so that I don't just eat crackers all day. I need to focus on getting in some protein, sometimes I forget or get too lazy.
Workouts
As this still appears to be in flux, I'll state the number of times I plan on working out.
At least 25 lifts and 30 cardios. All will be at least 15 minutes, but some may or may not be 30, rarely will I have a single lift or cardio that is more than 30 minutes long. I may take spin classes that do that, but that is likely the only time, during some class.
(I keep my lifts short and my body doesn't like long cardio, it bothers my hips and knees.)
Now, these numbers are likely to be higher. However, at the moment that gives me a workout a day with 6 days off. I often end up tagging a cardio session on after a lift, but it's not guaranteed, so I don't think I'll count it. Overall, I think it'll average out to these number of days, since I'll need a rest day here and there, as well as likely a rest week somewhere before August.
Competition
Well, there's a couple 5ks going on around here in the next month or 2, and there's a sprint tri that Otto has been planning on doing that we may just end up relaying in... so I will get in at least one of something. More, no idea. Not shooting for it. I understand the reasoning, I agree, but overall I don't like people, and there always seems to be a lot of them at these things, so I don't plan on seeking more than one out.
Personal Goal
I have a few. They pertain to getting myself organized and my life in order. It especially involves the mantra "I can't do everything at once. Even items of the same importance must be tackled one at a time."
So, to that end:
-Read Getting Things Done by David Allen
-Keep our accounts and budget up-to-date and do weekly reviews of them to ensure this is the case.
-Finish the workout/eating/whateverelse planner pages for Otto, and then get them posted so that they can be useful to others.
-Spend an average of 30 minutes (min) a day dealing with organization stuff until everything is in order, then spend that time keeping the system going.
-Spend an average of 60 minutes a day (again, minimum) working on my non-graphic/computer art.
-Complete memorial container for our cat Mousie.
-Read Marie deFrance's Lais.
-Have up a respectable website by july 31, even if it means all myself.
-At least 20 days of shoulder rehab
Monkeys are awesome!
they're frikkin adorable.
Linear Mode
