Mobility Prep
Dumbbell Front Squats to Box (15”)
bwx25
kettlebells
15’sx20
dumbbells
40’sx12
40’sx12
40’sx12
Axle Romanian Deadlifts w/ straps
50x10
140x5
230x5
320x3
410x3
500x5 PR+20lbs
Crunches
bwx35
Lying Leg Raises
bwx35
Planks
bw+45x60 seconds
Side Planks
bwx60/60 seconds
Stretching
Comments: This week has been an emotional rollercoaster.
Stress came to a boil and it caused unnecessary stress to my family, loved ones
and myself. I’m still not 100% sure why I was the way I was. I’m just glad I
have people that love me. Depression and anxiety are a bitch. They have the
worst timing to visit. I guess there is a reason they refer to it not being
there as remission. I think it will still take me a little bit to get the
anxiety attacks under control. Pretty much ended up having to take off a little
early from work and take a nap and talk with the people I care about. Obviously
not great for a training schedule but that stuff isn’t terribly important in
the grand scheme of things. But I will take control of my life and hold the
reins tight. So in order to do that, I would need to workout during my lunch
break at work. I literally will never have this chance and freedom to do this
with the teleworking. And this is the shortest of the workouts I have. Like it’s
a sign haha. My appetite had been down yesterday and I made a choice to not
have my second meal as I was going to be lifting early. I went for a walk and
it was spritzing a little but still warm and humid. Returned to do my warm-ups.
About half way through those, I got a surprise lunch delivery. A ribeye steak
with broccoli, honey wheat bread and loaded fries. I told you I’m loved haha.
Had to put that inside as I needed to work up an appetite. First exercise was
squatting to a box. As previously mentioned, I had the weeks switched so it was
the front squats with the kettlebells and dumbbells again. Same as last time
but doing sets of 12 instead of 10 for the three working sets. I was definitely
feeling my indigestion acting up and I was sweating like crazy in my garage.
Had to keep a quick pace honestly as I had to get back to work after the hour
of lunch. Got a good pump going in the legs. Not nearly as sore as last time
and that’s to be expected. Usually get used to it within 2 weeks. Knees were a
bit achy, especially the right one but still good. Anyways, next was the
deadlift stuff. RDLs with the axle and the pads again. Plan here was again
working up to a top set of five reps. I figured I’d add 20lbs to last time and
see if that worked. Sweating like crazy. Did less reps with the starting weight
as last time that was 30lbs and I figured 15 reps was good there. Just did 10
reps with the 50lbs as I was in a little bit of a hurry. I was actually feeling
pretty good on these as far as form wise. I did feel like my grip was more to
one side than the other and I kept having to fiddle with that. I was fighting
the urge to puke from the indigestion. For the top set, I wanted to find a good
song. The one that came on I didn’t want to have in my head at the moment with
the stress I had recently got through. I got to a recent addition to my iPod by
Sara Bareilles and I got pretty emotional. I will get hyped up for a big lift
and that is intentional. This was not. I had happy tears in my eyes. It was an
odd sensation and I knew that I was definitely still getting through some
things but in a positive direction. I walked out the weight and felt like
something but then I started lifting and it was nothing. I had only done 20lbs
more because of how tough these felt last time and how lightheaded I got on the
first rep that first time going heavy. I probably could’ve added 50lbs to this.
But I didn’t have time and I already had hyped this to be the main lift. Just
means I know I got more for next time. Keep this a slow cook as best I can. This
was the last of the hard stuff as the rest of it was bodyweight abdominal
stuff. Well kind of I guess. More reps on the crunches and leg raises and that
felt easy this time actually. Strange that this felt easier than previous times
where I’ve been staying at 10 reps less for weeks on end. The plank was with
weight this time. I thought I was recording this but I guess not haha. Side
planks felt comfortable. Finished up this session sweaty as all get out but
with a few minutes to spare before time to get back to work. The lunch tasted
so good after all that. I then did my stretching after work. Schedule is a bit
off but I think that is for the best.
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