Mobility Prep
Goblet Squats to Box (15”)
bwx25
kettlebell
15x20
dumbbell
40x12
40x12
40x12
Axle Romanian Deadlifts w/ straps
30x15
120x10
210x5
300x5
390x5
480x5
Crunches
bwx35
Lying Leg Raises
bwx35
Planks
bw+45x60 seconds
Side Planks
bwx60/60 seconds
Stretching
Comments: Got DOMS which was to be expected from
inactivity. Walking and doing chores is not enough of an activity to keep from
detraining some. Even just two weeks off mostly. Past two days have been rough
after work with life just not letting up. I had a lot of confusion and
frustration in me and my bookshelf must’ve looked at me funny as it did not
survive the encounter. It had survived the week earlier. This was a shorter
workout so even getting a late start was ok. Not ideal but ok. Especially since
not planning on this being full bore as I get used to training and hopefully be
ready next week. Stiff and sore in spots and warm-ups needed haha. Squats with
the goblet style are easy and feel good. Besides the muscle soreness from
inactivity and knee aches. Weights and reps staying the same for who knows how
long. That’s fine with the current plan. Fine especially with the expectation
of soreness. This is to get the legs some work that isn’t terribly taxing but
there will be sessions when things are heavier. I moved through these pretty
quick with most of my rest just being between the last of the higher rep sets
to warm-up and then the working sets. I had to find a song that wouldn’t make
me sad and I just kind of gave up and just did my thing. Maybe six minutes
total for the squats. Axle rdls followed. Well not right away as I had to take
chicken out of the oven (I got frustrated with trying to order food). So had to
prep stuff so that the rest of it was not much need for me paying attention. The
plan here was only working up to 470lbs with set reps and jumps. So like last
time I did these but do a set 90lbs heavier as not ready for top stuff after
the past two weeks. I did the empty axle for 15 reps and then decided I’d just
do the plate jumps, which would make the working weights 10lbs heavier than
planned. Just like last time. Just do plate jumps. I was cooking dinner at the
same time I was lifting. These felt heavy but I wasn’t feeling achy in my body
and knees like I did the last time. Hamstrings were sore. These had been
surprisingly stiff and sore after training Tuesday evening. Pretty much just
did a set and then added plates and got ready. The heaviest set I did take a
break to check on my cooking. This top set felt pretty darn heavy. Looked
better than it felt on video but still slower than I’d have liked to be feeling
like I was back to pushing it to 100% next week. 90lbs off my 5rm PR. But it
was still solid and what was asked for today. The abdominal stuff was the same
as last time. Crunches, lying leg raises, planks and side planks in that order.
I drank a lot of fluids and put all the stuff away first to have rest and to
not be puking up stuff. And to do more dinner prep stuff. Did this in the
garage again. Trying to do all the real workout stuff in the garage so that I
treat it like serious stuff and then out of the garage I can relax. Taking two
weeks break inadvertently thankfully didn’t make these feel any harder than
they did the last time. About the same. So I can rebuild. Cramping in the
abdominals for sure here. Only thing was I didn’t add the 15lbs kettlebell to
the side planks like I had done. Not called for and with everything, why major
in the minors? I’ve been doing my best to try and get quality sleep but it has
been mostly restless as well as not skip meals and eat. Life is hard but it
gets easier. But you got to do it every day. That’s the hard part.
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