Getting my game back on

[Gym rat]

I remeber seeing you training clients when you were a trainer at Les Mills and thanks for your support

[Dinahlady]

Training still going strong. Just finished 3rd week of program I'm up to doing up to 27.5kg on each lift for my 5x5. It's amazing how easy the movements have become after 3 weeks of doing them 3x per week. Before this sometimes bodyweight squats would be a bit awkward with my hips but its just all second nature and smooth as fark now. I'll be doing the same weights for another week before moving up again to the massive 30kg lifts for 2 weeks. 

Just gonna stick to what im doing and go up in weight like that every 2 weeks untill I've done 12 weeks then reassess and probably slow down the bench/row increase compared to squat / Deadlift.  

Think I've lost several kilo's and am probably under 80 now. Haven't weighed myself but got dat aesthetic look coming back and clothes fitting better again. 

I did split my pants squatting the other day though - but I think it's all the yoga helping me get deeper and more external rotation in my squats rather than excess bulk. 

My shoulders been a little bit fucked but I think its more to do with my traps being tight because I've been doing a bit of swimming and working on my technique and haven't made time for enough rolling out or yoga since starting back at uni. So I think I'll give that a miss for a while, and I missed bench for 2 workouts - it's comparitively ahead of the other lifts anyway.
I'm also feeling ridiculously imbalanced side to side - but i think more yoga and my shoudler getting sorted again will sort it out. Sometimes I vary my yoga practice so i need to make sure i include lots of twisting poses on each side. 

I've decided to not bother counting food. i know I"m getting enough now and its definitely 2000+ even on those days where you aren't that hungry/cba to eat. And if I'm feeling shite I can follow my body and add more carbs for a day or two.  

I've been following a lot of Scott Abel and Layne norton and have decided its better metabolically and psychologically for me to keep the food stable and enough, if not slightly excess, for a while. I think it's important to be able to judge what you need by listening to your body's cues. I need to focus on some other aspects of it all like making sure I'm prepped and organised for Uni so I stay away from sugary caffeine drinks as well as having enough food to last the day there - which is enough to deal with rather than stressing about if I've got exactly the right calories and macro's each day. 

I find it really hard to study and concentrate for long periods of time and I end up getting frustrated and finding excuses to go and walk around - like getting coffee/snacks/drinks. So need to work on not doing that. As long as its enough to make improvements in my strength in this early stage and rehab - getting more flexible and less pain from my injuries. Then it's all good. 

 

Yoga time. 

 

 

 

 

[Dinahlady]

Vaguely trained arms yesterday for dat pump and self mirin' mirror glances. Good confidence boost, still got dem guns and delts even underneath my winter coat of warmth. 

Did light close grip pulldowns supersetted with bench dips for 3 or 4 sets 

Then Bicep curls supersetted with closegrip dumbell press for 3 or 4 sets

All about 8 reps on each exercise. All easy. Felt good on my shoulder as an exercise to focus on stabilise/even out both shoulders on bicep curls. 

Did heaps of stretching and rolling too. Feels good but traps are tight.

 

Did program today. up to 27.5kg for 5. Squats: Right ankle felt a bit tight, Bench: Felt fine. Row: Felt easiest that it's felt. 2 more untill I'm supposed to move up weight again. Thinking if my shoulder isnt 95% by the end of the week I'll keep to this weight for another week although it's lame and I could do more. Have been a little slack with prehab/rehab stuff. Don't want the cumulative effect of keeping on increasing weight to mean my injuries come back or don't full settle the f*ck down. 

 

 

More yoga nao. 

 

[Dinahlady]

Cheated on my training program again and trained with Azide/90384583475 (whatever the number is) again yesterday. 

Did heaps of reps squats up to 30kg 6 - 8 reps, going heavier felt way better but I didn't wanna push it any further incase my hips were sore today... But they weren't so that all good. 

Did some light SLDL  for a few sets, and standing hamstring curls light for 10 - 12 reps for a few sets and hack squat machine going real deep. 

Was ridiculous volume for me - compared to only doing 5 sets of 5 reps usually - and my glutes and hamstrings are so sore today. 

Been doing lots of yoga and rolling/stretching for shoulder.
Here's a playlist of a couple of the videos I've been using to help stretch out my shoulders/chest/wrists/forearms... The first two videos I have mainly been using and they are only about 15 minutes together and it would be helpful for anyone who has tight front delts/chest (which to be honest is proabably all of you) ... Just do it .... Think of your bench, delt and back gains.... 

Found the most amazing stretch for shoulders today as well. I can't find the vid but its a variation of childs pose (if that means anything to anyone) that I've never done before. Yoga is so crazy never knew there was sooo many juicy stretches to be found every day.... 

Ate several take-aways this week (I'm not even mad). I've been good at organising my meals for uni, still finding it hard to last 9am - 7pm studying with enough food to keep brain happy. But the issue has been  organise/have the energy to make more decent food after uni. Definitely an improvement on last semesters habits so far though. I've been keeping up with Green Veg smoothies and fish oil and I've been eating about 2 salads a day, probably the most veg I've ever eaten and my digestion is great atm. Although, I keep beating it up with pizza and KFC....

I'm training my strength and flexibility and rehabbing injuries so I'm happy  

Though, I admit it is hard to not be like "omg I should just go on an epic cut for x weeks and get shreeed" - the body image pressures of society ae *sorry2*

 

Also, sorry I've changed the name of my journal a couple of times. Didn't know what to call it as I feel I have now been back into it for a little while..  but think this is the most descriptive..... 

 

 

 

[Dinahlady]

Sunday

Trained Sunday eve and just did my 5x5 sqaut weights (still only up to 27.5kg) and then just the bar for a few sets for bench and back as my traps and shoulders have still been feeling tight. Did my physio one legged glute bridges and deep step ups for my hip as it was a tiny bit funny after the bodybuidling style leg workout before. Did quite a lot of ankle stretching and mobility work too. 

Tuesday/Today

Did heaps of stretching/yoga and then did my weights for 5x5 for Bench and Row. Shoulders felt good and made sure I was relaxing or resetting my shoulder between reps on bench. Didn't do Squats as my tight ankle felt extra tight from the other mobility stuff I'd done on Sunday. 

 

Been doing shoulder stretching every day or a couple of times a day over the last few days. Feel like I'm making progress but have to continually keep it up to get forever changes

 

Update: 

Grabbed my toes while sitting on the floor with legs out straight for the first time yesterday! Dem flexibility gains... Splits are getting closer too..... 

Feel like I'm starting to see decent changes in my physique from getting back to working out. 

Feel like my legs and glutes are much more firm/massified and my little belly is decreasing, can see weight loss in my face also.

I'm just eating whatever whenever and really enjoying the freedom. Trying to base most of my diet around a decent amount of healthy food then just letting the rest happen. Focusing my energy on preparing some sort of food/lunch for uni. 

Breakfast: Usually 1cup Oats and about 4 eggs. Lunch: rice or potatoes smallish amount of meat or Quorn and Greek type salad (olives/dressing/sundried tomatoes/feta)  - sometimes instead a "subway" kinda wrap if i havent prepared for uni, but usually happens once a week. Protein Shake and fruit or chocolate or gluten free slice or other sweet thing in the afternoon or evening. Decent amount of meat with decent amount of potatoes or rice and same kinda salad as lunch for dinner, sometimes cooked veggies like beans/corn. Fish oil several times a day, trying to have a vege smoothie once a day, and I've also been having innerhealth plus since I had antibiotics which I think has helped my digestion in some respect.
Sometimes my food varies if I have a different schedule but I dont really worry. Really I'm just trying to have protein and carbs and veggies in each of my meals which is about 4 a day. lots of salads and greens and carbs. If i have cravings for food or feel like I need more food/carbs I'll just have it, but trying to have it with protein too.
I've also been having several cheats a week usually for dinner a couple times a week then usually for brunch on a sunday. Pizza/Icecream/pancakes/apple pie sometimes KFC or a meal out. I'll especially do it If I feel like I need the extra carbs/am exhausted and need a boost. 

Definitely feeling like momentum is building and that I want to be in the gym more. Being able to decide when I feel the need for more carbs or food is great for me. 

Hopefully a month or so and I'll be lifting some decent weight again and feeling even better than I am now. 

 

 

 

[Dinahlady]

Today

Planned my training for the next 4 weeks and made a few adjustments. Adding a shoulder press to my program instead of bench on the day that I'm supposed to do incline bench, as there isn't a proper incline bench where I am, and it means I can further cut back the weight but work on that movement while Im rehabbing my shoulder (its better than ever atm).. And also an assissted pullup on the same day which is the also the day that deadlift happens and not a row, just to get some lat work in there for the shoulderblade stabilization that I'm after and cos I wanna be awesome and be able to do pullups one day...

 

So
Monday: 5x5 Squat bench row
Weds: 5x5 Squats (deload), Shoulder-press, Deadlift, Assisted pullup
Fri: 4sets of 5 reps then 1x3 reps and 1x8 reps - Squat bench row.

Shoulder press and pullups starting extra constervatively, consistent with my whole approach to this.

So adding 2.5 to my heaviest lift for squat bench and row next week for the next two weeks, then another 2.5. Then I'm thinking I'll re-assess and slow down the increase on bench and row but keep the increase on dead, squat, row and shoulder press  (2kg for a bit) and Assisted pullup (about 5kg off my weight each week, for a bit).

 

 

Today 

Was the Wednesday day so I did this weeks weights but trialled doing some shoulder press and asssisted pull up.

Squats - Felt so nice - did an iyengar yoga class yesterday and could squat like an indian today (no racist) . Happy to stay light though. Just the bar for 5 sets.

Shoulder press - felt surprisingly good, Just used dumbells and did 5x5 5kg, 6kg, 7kg, 8kg. Being obviously conservative so I can see if i have any negetive effects tomorrow.

Deadlift - 5x5 up to 30kg. Felt the best yet. Usually feel my shoulders crunching or them feeling uneven but was smooth as, abs easily engaging aswell so just focusing on hip drive. So easy.

Assissted pull up - Went over to do this but my shoulder that is usually my good shoulder felt strange so just worked out what weight i would be doing to write in my program for next week. But after my session did a couple of shoulder stands and did this awesome rotator stretch and it kinda crunched a bit and then felt fine so obviously combo of shoulder press and then deads - which i dont do often - had confused it. Hopefully wont happen next week or ill refrain from the shoulder press for a while longer.

 

[Dinahlady]

Had 3 days off because my achilles were really sore????

I think it's from all the flexibility work - not really sure how (maybe loosening calfs causing tendon to work harder?) - but I've seen dramatic leaps in my flexy gains in the last couple of weeks - which could have caused it. I've squatted heaps before and never felt this. 

I keep sitting down in lectures for 50 mins then when i get up to walk they are so sore and stifff. 

So I haven't trained or stretched since saturday. 

And made the hard decision to miss my usual Iyengar yoga class today :'( 

But did my program today and my tighter ankle still felt a bit off but its definitely a bit better after the rest. 

Might go swimming on the weekend see if that helps it swish about a bit and get all happy and be a test to see if the swim affects my shoulder again or not. 

 

So, training today: 

Up to 30kg with my weights now - weee. 

Squats felt real easy and bench felt so easy too. 

Row felt uneven and odd so didn't complete it all just stuck with lighter weights - I think its because not of not doing any stretching or mobility for the last 3 days and am a bit tight in shoulders. Also I have been using a one strap shoulder bag and walked 25 mins with it on and carrying laptop just before starting training. have changed to 2 strap again now... Don't look as cool but that's the sacrifices we have to make. 

 

 

Diet has been a bit better this week because we ran out of money to spend on take aways because of having to fix my car (I'm happy the car is fixed though)

I've had a couple of wines though. 

I dont think I'm getting enough cals in the day cos I'm always feeling crappy at end of day.

And we've run out of pro powder  

 

Uni is starting to show me that everything you all read online about science and are ever taught about science in high school is a complete lie or fabrication of the truth.

I also dissected a deer heart on Monday

 

Pretty cool

 

 

Now you are all updated. 

 

 

 

 

[Pseudonym]

Remind me what you're studying, Dinah?

My sister dissected various animals/cadavers while she was studying osteopathy. Ever since then, family roast dinners have all involved anatomy lessons from her..

*bad*

[Dinahlady]

I'm doing health science first year which isn't actually a degree major it's just the first year that lots of people take as it can lead into lots of the sciences. It's basically the pre-med year and covers broadly Chem, anatomy+physiology, Molecular biology, Physics, Biochemistry, Epidemiology etc. 

Not sure what I'm doing next yr I want to do Med but maybe Physiology/psychology for degree. Also liking public health as well. 

So I don't actually know what degree I'll be doing yet but I want to do Med in the long run (everyone does though). 

 

[Dinahlady]

Only trained 2x last week cos of feeling overstretched n sore tendons. 

Saturday

Did the Wednesday workout but it felt real good.

Light squats 22.5kg 5x5

Shoulder press 5x5   10kg, 12kg, 14kg, 16kg, 18kg 

Deadlifts 5x5 20, 22.5, 25kg, 27,5kg, 30kg. 

Assisted pullup 5x5  

Last week was first time of doing shoulder presses and pullups in the program and felt odd but was sweet this week. 

 

 

Tuesday 

Did The workout that was supposed to be on Sat... but forgot my higher reps at the end haha - typical "high" rep hater. 

Felt a bit rusty only training twice last week. 

Squat, Bench, Row 5x5 - 20kg, 22.5kg, 25kg, 27.5kg,  30kg  3reps x 32.5kg

Felt all good. 

Still sticking with going up to 30kg for my 5x5s next week because of only having 2 workouts last week and soreness. 

 

Really impressed with how easy all these weights are feeling especially Bench and Row on upper body and that it pretty much doesnt feel like anything to do the workouts. Which hopefully continues right up into the heavier weights if I carry on like this. 

It's really hard not to want to put the weight up faster but I really feel that a couple weeks on the same weight is good for me and means I can even improve my condition in regards to injury. in the long run putting weight up faster but then having to have a few weeks off from injury, or developing a small injury that needs more time and rest than I have the patience for will prolong the amount of time it's gonna take me to acces dem joocy heavy weights. 

Presuming this continues working and I dont have to slow the increase, by Nov I'll be lifting in the 50s for 5 for bench and Row which is far from where I want to be but isn't too shabby for someone who could barely train because of injury at the start of the year. For squat and dead this is defininely sub par and well below what I have done before but those are the lifts that I have more trouble with injury wise. and if I looked at it again another 12 weeks after that I'd be another 10 or so kgs up which would be starting to look vaguely impressive for a chick. 

 

 

Starting stretching again today - yay cant wait - have missed yoga. 

Strangely though my injuries have felt real good the past week even without stretching, so they obviously needed some recovery time after these past 3 months. 

Can't wait to push/gently coerce my flexibility  to the next level! 
Splits are practically in sight... 

Dem gains... 

 

Nutrtion 

Trying to be more consistent and minimising cheats. I've probably let my cals slip down a bit and not eating enough during the day which is why im not surprised I didnt recover properly from all the stretching. Started buying cheat meals from supermarket on weekly shop n telling mcmass that we are only allowed those 1x per week (no persuading me to have dominoes or KFC when im too tired to argue after uni). Probably have a day off on Sunday or something as well YOLO. 

Another point is - have run out of protein powder this week but have been feeling way more hydrated and less watery - maybe just the extra protein not actually good for me, or the protein powders themselves... defnitely hitting at least 120-130 grams a day without the powder so maybe I have a low threshold because of my training volume and just genetically (I've always felt water retentiony the last few years so increased protein intake could be why)

So basically all this means I'm beginning my summer shred. 

Which will commence with several weeks maininting a dece 2400 cal level before slowly reducing by about 50 cal per week untill. 

Its about 12 weeks till November.... So plenty of time to go slow, make a couple mistakes, reduce cals slowly, or give up, then re start, or pull back if my body starts resisting or feeling recovery from training is decreasing.

"Mastery is when you own the project you are involved in - obsession is when that project owns you!"

This is what I am aiming for - Mastery, the ability to be IN the plan but not OF the plan... 

No "going Hard", No "all or nothing", No starving myself, No eggwhites and pumpkin, No crosstrainer cardio sessions. I have other things in my life to be focusing on. Just keeping a generic watchful eye over cals and allowing the process to happen and seeing the result. Its still important to be in good shape and to feel good (although I'm not actually doing it to look ripped in a bikini on the beach!) 

 

[Dinahlady]

Sat

Still out of synch with my training days but who cares. 

• Did the deload/light squats. 22.5kg, 5x5.
• Shoulder dumbell press 5 reps on 5kg,6kg,7kg,8kg,9kg then the bar, which was harder than I rememeber (used to be able to do 10 reps with 25kg+ (still not that strong but oh well). but it felt all good so I dont mind. 
• Deadlift 5x5 up to 30kg 
• Pullups assisted 5x5 (nowhere near a bw pullup so dont eeven ask lol) 
• and did 40 mins of vinyasa yoga. Was pretty good. 

 

Achilles were a little sore after but I just took neurophen and manned up a bit. (but will prob be resting them lots next week)

Fish oil 2x per day now. 

Stocked up on stuff so i dont eat shit in the week at uni. 

Dis shit is srs. 

I got bloods taken this week just to check up and I'm waiting for the results, but I had a dream last night that everything was off and i had kidney failure.... not so reassurring. 

[Dinahlady]

Haven't trained since sat as have been crazy busy with uni coming up to semester break. Got two terms tests and a lab report due all worth about 10% of each paper as well as some online tests. Feel on top of stuff though - way better than last semester. 

My nutrition has been on point and I've been real good at preparing heaps of veg and food and it's definitely how I want to go with my nutrition. Less protein than I usually have, heaps of veg and lots of different kinds, and then carbs after. Some fruit as well. smashing fish oil and multi aswell. 

Feeling good and motivated about my progress and my motivation/enthusiasm levels towards training and dieting - got my mojo back! Even got a bit jelly as my friend is doing her first comp in chch this weekend and I offered to lend her my bikini (but it didnt fit - she's short as). Determined to work towards getting into good shape again - but on my terms with a real emphasis on health and CARBS!!  Things are also going great in my personal life as well which is definitely helping me get back on track. 

Had a blood test last friday and everything was pretty sweet smack bang mid bound, my calcium and iron which were on the lower edge of the bound, and my TSH was actually on the lower end of the spectrum (which means higher thyroid output/faster metab) which surprised me but was good I guess. 

Not really sure about the sex hormone levels because of cycle etc but all in bound and I'm sure is fine and LH FSH were all mid range so all g. 

Have no idea if calcium or iron being on the lower edge of the bound is an indication of needing a boost but I'm sure it can't hurt to make sure I'm getting those. Getting good results has just made me make sure I take a multi and stay in good shape! I also got round to getting some raw milk which may help (as I'm not a huge fan of the veggies with the highest calcium). Combination of increased vit C and iron will help too. Nothing wrong with the levels just would be great to have strong as iron levels - which are linked - and are linked to having slightly higher thyroid output. But I'm not worried - just interested. 

Went to yoga class on wednesday and my teacher told me that lots of people have the sore tendon thingy when start doing flexibility and he told me not to baby them but just to be extra cautious with how far I stretch into a pose - don't go in as hard as normal and be confident with an easier stretch and easing off more than normal. 

Itching to get back into the gym and do my lifts tomorrow. 

And itching to get back into a yoga routine again with the advice from my teacher. 

 

 

 

 

 

[Dinahlady]

Smashed my exam today. Good to not be putting 89% of my effort into catching up on the two years I'd missed for two subjects like last term and actually, for once, having time to study for the subjects I'm good at and do have a strong background in. Paid off. Hopefully I get A+ for this one. Helps I've got the most awesome teacher for anatomy/physiology and biochemistry.

Smashed my workout as well utilising my post-exam euphoria lol. It was my 4x5rep, then 1 x 3 rep, then 1 x 8 rep day for Squat, bench and row up to 32.5kg for all. 

Felt good and easy as on all of them even after a week off. Especially row as I bothered to prop the bar up at the right height for the proper pendlay row (I'd just been hanging/doing Bent over row before) and it felt much nicer. My aductors were tight as from yoga on weds still but squats were fine. Stretched out a heap after - but gently. Then ate and when for a short walk in the bush/park near mine (dat cardio). 

Now onto writing lab report and studying for test at the end of next week.

Next week i'll be doing 32.5kg for all my lifts for 5 reps. I Get a week off after next week so thinking of moving up to the next weight (35gks for my 5s) just for squat and deadlift straight in that week after this weeks 3 workouts. I'll have less else going on and recovery should be better with lots of rest, not as much stress/effort with uni, and my cals will prob go up with not being as busy (aha). Just want squat and dead to start getting a bit ahead of bench and row - which I think are going up at a fine rate as they are, but squat and dead feeling really really really easy. So hopefully I can afford to accelerate the program by 1 week if only just to see how it feels to move up a tiny bit faster. But I'll see how I feel at the end of this week.  

 

[Dinahlady]

Trained 3x since I last posted on Tues Sat and Monday(today) and went to Yoga class on weds which was crazy hard. Also been able to stretch a bit more without achilles ache - but sometimes it gets a bit achy when cold. 

So overall managed to still do a decent amount even with exams and lab reports etc. 

Still following my program. 

Tuesday: First week of my 32.5kg 5x5 on Squat bench row - can't really remember so assume it was all fine. 

Sat:

Squat - 22.5kg 5x5 (deload squat day)
Shoulder press - dumbells 5x5 up to 9kg then bar for 5  - felt way easier than last week 
Deadlift - 5x5 Went up to 32.5kg, was thinking of bumping up to 35kg before I started, and the 32.5kg Felt easy but could feely my lower back was still fatigued from yoga on wednesday which included a lot of holds for core and hips. So stuck to the program
Assissted pullups - My right shoulder has been a bit odd - keeps getting "sticky"  underneath the shoulder/shoulder blade and is a bit all over the place and think it needs stability. but it was fine and i went down to the assisted weight I did the week before. 
Did a small amount of rotator work after to try and help it out but just think shoulders need more stretching/mobility and strength work in general. along with hips as them being uneven must really f*ck with them. 

Monday (today)

Don't think I ate enough carbs or cals on the weekend and havent been feeling 100% as well so felt a little week but still got trhough workout

Squat
5x5 up to 32.5kg.   35kg for 3    25kg for 8 

Bench 
5x5 up to 32.5kg.   35kg for 3    25kg for 8 

Row 
5x5 up to 32.5kg     35kg for 3    25kg for 8

A couple of high step up/assisted pistol squat thingies for my hips - felt good. 

All felt good - especially rows which felt good. Lower back still a little fatigued but not sore or anything. Hopefully I can eat a decent amount over the next couple of days then I'll feel fuller and more recovered for next workout. 

But I've got another week on the same weights so ages to adjust, and hopefully I can get 3 workouts in this week and not 3 in 8 days. 

 

Still 80ish kgs but progress pics show I'm looking a bit leaner. 
Took a #swellfie after training showing dat thickness, (in the skins - but you cant really see)
Time to get stronger and hopefully a bit more shredded for summer! 

 

 

 

 

 

[Pseudonym]

Looking good, Dinah. Nice Skins, too! ;-)

[Dinahlady]

Looking good, Dinah. Nice Skins, too!

 

Thanks! Getting much  happier with how I look after "bulk" now I am training consistently again and weights getting heavier

I'd still be quite happy to just change my body composition at stay around  75 - 80. I quite like feeling stronggg. Haven't weighed myself for a while now. 

Weds (yesterday)

Supposed to be Monday day still.  5x5 squat bench row. did up to 35kg for squat (just felt good so took it tiny bit heavier). up to 32.5kg for bench and row 5x5. 

Kind of rushed my sets for bench and row as was running out of time to train, even though they felt okay i think it was a bit of a mistake as much neck feels a bit odd today - but im pretty sure i might have just slept on it funny as it started feeling like that when i got up this morning and felt fine last night. Hopefully it just needs to click into place or i just need a relax and a stretch out then it will click in. 

Its funny as my left shoulder was always the one with the issues but now everything has switched to my right playing up. hopefully it will sort itself soon with more yoga. 

Got a couple of days before my next trainin session so hopefully time to recover for that one. 

Getting closer to splits as well. main thing is my hamstring flexibility - hip flexor isn't that bad. I'm pretty obsessed with Kino Mcgregor right now. 

Food is all good. I'm having around 250c 150p and 70f + veggies which are "free". Trying to get in 1tbsp fish oil a day, 1 multivitamin, 2 cups of milk and also a dece serve of spinach for calcium, as much veg as possible (incl beans, sweetcorn, pumpkin, parsnip, salad greens, courgette) aswell and a couple of fruit. Been feeling the best I have in ages, especially my ibs which is pretty much gone (first time since i was a teen other than being on low carbs (but id get bad reactions to carbs, wheat and milk then which are all fine now)) ,apart from i had a bad reaction to a gluten free slice (kind of ironic) - so hopefully gluten and wheat are back on the table too as things that are fine for me - which would be odd. Might do some baking this weekend for cheat day and see how that goes. 

 

[Dinahlady]

Havent trained since last thurs because of my neck being a bit sore and stiff thought better of it.
 
I reckon its kind of like when the holidays start and then you get a cold becuase you are finally relaxing and shit (i dont know the science behind that but it always seems to happen to me). 

Went to chiropractor yesterday and they said I just had a joocy trigger point in my traps and probably just did a different firing/movement patternt to normal and aggrivated the muscle and caused the trigger point or worst case then slightly aggrivated vertebral ligament. But she didn't seem too worried and just released my neck and massaged it a bit. I get a free full length massage  tomorrow and another adjustmenet and she said she'll let me know when she thinks I can train again. 

Did some light bar workout today. Just squat and bench and light pullups focusing on keeping shoulderblades down. 

Felt fine during bench today - so i might just leave rows out for a bit but continue on with bench at 32.5 and squat at 35 (have a couple of workouts getting back to up to speed) then add in row working up lower to check its all good then start the program again for row at abour 27.5. So will see what they say tomorrow and then have a couple workouts next week then rewrite my program after. Numbers are still so tiny :(. Reckon squat could just jump up heaps imo but im too scared of doing that in fear of more injury! 

I think some of it comes from the fact my carbs had been drifting slowly downwards since going to see the dietician and having this lingering want to lose body fat, which has somewhat compromised my recovery. So am going to try and be consistent with the amount I was supposed to be eating. The main thing I want is to gain back strength and flexibility which requires recovery as well. So food is required!! and lots of it! Consistency is key... 

I'm also thinking of trying a proper yoga studio in town for better/more frequent tuition and they have levelled classes which is great. I do love doing my yoga at home but I tend to stretch too much (love doing it!) so do heaps of extra stuff from youtube or at the gym then end up overstretching . So going to classes would hopefully sort out my addiction a bit and get me on the straight and narrow as well as watching my form. But i might not have time for it consistently unitll after this second half of semester. Got 6/7 weeks of uni left before summer hols (crazy!!). And in that time I've got about 8 exams and about 5 online tests and a lab report! 

 

 

[Dinahlady]

Did 15 mins easy cardio on recline bike (mainly cos was bored at the gym) and stretched hips and legs this AM. 

Went to Massage and Chiro this eve. They released my psoas in some crazy way which was cool and she said my lats were tight and that my tricep fascia was tight from dem gains! Chiro said my neck vertebra moving nicely again now and is pretty convinced it was just one dodge movment pattern threw it off a bit. Which makes sense as I didn't snap or crunch or click anything. Told me I can lift again but be gentle while inflammation still there and maybe do seated row rather than P-row for the first week so theres more control there and then work back in to it. Also add some more external rotation work. 

Might try and go for massage and chiro every couple of weeks just to check shit is all G. She seems quite switched on and respectful of the fact that I'm going to train how I want to train - rather than other chiro's and oesteos I've had who either don't understand why you would do weights, or seem to think they know how you should train and try and make you do high reps or heaps of random exercises etc.

[Dinahlady]

Trained today, back into the normal routine just modifying row. Neck a tiny bit sore inflammed still and has been tightening/releasing over the last few days. One more Chiro visit to adjust on weds but its been self adjusting now and then.
 
Went to a new yoga studio on saturday and it was really good except I left out a couple of the poses that required upper body strength like the handstand preps and the shoulder stands because of my traps/neck needing to recover and not get any more pounding. I really liked the teacher and the style but the studio being far away from uni meant there were quite a lot more "yoga types" which kind of weirded me out... 

Had a huge food weekend incl McDs, home made red velvet cake (taking the baking to crazy levels), dominoes and roast dinner to try and help recover and actually feel like I look better after it? (probably needed it). Still haven't weighed myself but looked swole in gym today.

Got some new tupperwear on the weekend meaning I'm more positive about bringing and eating food at uni - old containers leaked like f*ck but these are much better (sistema are shit). 

Saw a pic of the girl who I posted for the motivation competition who is competing in the powerlifting and the fitness division and she was lean as with abs at 72kg. Made me feel abit better about being around 80kg and breaking some of my own self imposed taboos that I dont actually want to be 60kg, or to lose that much weight or "cut" etc and I'd rather change my body composition and work on the nutrition to gain muscle than be worried about my weight or even body fat %age (although summer is around the corner and that does freak me out a bit) but I'd rather work on my attitude towards that  and carry on gaining strenght and muscle than work on losing weight. I think my bf will come down in time with training and consistency. Especially if I can get the nutrition I need to get over injuries and niggles that come up and get stronger - as strong as I was before or more! It's just hard to convince myself that cutting or getting lean isn't something that I should be focusing on with my goals really... 

Been stretching out my lats after the massage therapist said that was a bad area for me and I think if I make that a bit of a focus my traps and shoulders will be minttttt. 

Did my 5x5 went up to 35kg on Squat and 32.5kg on bench. 
Did two light sets on seated row and felt a bit odd. DId two light sets of assisted pullups as well which felt good. 
Really feel like my squat could jump up but I'm still a bit too scared to do anything, and also not quite sure about the best way to help it jump up without the increasing compounding and being too much for me and nek minit got a hip injury. Maybe doing one 531 cycle but just on my squat? and leaving other lifts like dead and bench going up linearly. 

In general i've been thinking about doing a different program, been doing this one for about 10 weeks and kind of sick of 5 reps lmao. Thinking of Sheiko but not 100% sure about it as haven't done enough research. On a quick look it looks good because you are varying on percentages and you also vary the reps more (go below 5 which appeals to me). But its a long term program rather than short cycles like 531 which is what I didn't like about 531. But need to look into it more. 

 

 

 

[Dinahlady]

On second thoughts looking into it more sheiko 29 looks like more volume and people say its not for beginners its for experienced lifters but people just beginning sheiko. Maybe i'll stick to 5x5 for bench and dead and but do a 531 for squat to see if that helps it jump up quicker like I think it can... 

But it looks okay - if i put my maxs as quite low it looks managable and it would be good if I need to take out row for a while because of my neck/traps not being able to handle row 2/3x per week. I quite like the idea of having a mainly just deadlift day. 

 

[Dinahlady]

This week 

Have been working on my form with my lifts with the awesome mcmass. 

He's been persuading me just to lift heavier whilst watching my form so I feel more confident about it and making slight adjustments to my movements.

Managed 80kg Deadlift, 50kg Squat for 2, and 45kg Bench for 2 so far and all felt easy as (weren't to failure). Just body getting used to working up heavier. Not even close to my maxs I've done before yet but it's getting up closer and feels better than ever. 

Probably going to carry on just doing form/weight sessions for the next few weeks then afterwards thinking of starting Sheiko 29 for a month using a very conservative "max"

Felt so good to actually move at least some type of weight this week. YAY. Also owned my exam today so feeling pretty good. 

 

 

[Dinahlady]

This week:

Only trained once this week because was ill with URT infection  

Did full body (this was sat) and was gonna go real light but ended up doing a bit: 

• Squat up to 45kg x 6 - should have gone heavier was just starting to feel nice weight.
• Dead up to 60kg x 10 (high reps lol?) 
• Bench up to 40kg x 5  
• Assisted wide grip pull ups up to 47kgs taken off my weight LOLOL strong?? 6 reps 
   

Again it wasnt to failure just to what felt nice then stopped several reps before form or musclies would have fatigued. 

Reckon my strength will pop up nice a quick when I actually get a chance to be consistent for a while. 

Trouble is getting near to finals and exam every week until end of term.  

 

Taking my "before pics" tomorrw morning after breakfast. 
Won't post them untill I've done the after though! (incase i pussy out and dont do it lololol) Also to decide on category. Probably bodybuilding most improved? Also novice PL (need to get weight down for that too lololol)
 

First plan is to stick to what i've been doing but be more consistent. 

so: 

1. 3 eggs + 1/2 cup oats 
2. 1cup rice + meat + veggies
3. 1cup rice + meat + veggies
4. 3 rice cakes + fruit + nuts + shake + yogurt
5. 1.5 cups potato + meat + veggies 

+ 1 cappa per day + 1tbsp fish oil + 1 multi vit + 1 cup milk

+ 2 cheat meals per week. 

Works out roughly 2250 cals. Around 250+c 150p and 70f. 
 

Thats basically what ive been having except I've been cheating about 3-6 meals per week so just gonna clean dat up. 

Also twice a week pwo (not deadlift day) adding in 10 mins HIIT probably 30 secs Hi 1.5min Low on bike or xtrainer. or if im tired low intensity on stairmill for 15 mins. FARK CARDIO!?

Also yoga errday for at least 15 mins. 

 

 

[Dinahlady]

Decided to enter the challenge for most improved BBing.... 

Took the before pics but posting untill I have an after pic later on hahahaha. 

Still want to enter the novice PL as well nearer the deadline. 
 

Today

Squats: 

warm ups x lots 

50kg x4 

55kg x2 

60kg x1

Felt good, easy as. 

Finding it hard to keep glutes "on" at bottom and brain just wants to relax at bottom so learning that one. 

One leg glute bridges after 

20 mins cardio (dat shredding feel) 

 

Starting weight: 84kg lololol (had a big weekend of eating) 

Nutrition - as post above for the next 2 weeks but cutting just sticking to one cheat per week. 

Farkkkkk I dont wanna diet!!! 

 

 

[rapz]

Decided to enter the challenge for most improved BBing.... 

Took the before pics but posting untill I have an after pic later on hahahaha. 

Still want to enter the novice PL as well nearer the deadline. 

 

Today

Squats: 

warm ups x lots 

50kg x4 

55kg x2 

60kg x1

Felt good, easy as. 

Finding it hard to keep glutes "on" at bottom and brain just wants to relax at bottom so learning that one. 

One leg glute bridges after 

20 mins cardio (dat shredding feel) 

 

Starting weight: 84kg lololol (had a big weekend of eating) 

Nutrition - as post above for the next 2 weeks but cutting just sticking to one cheat per week. 

Farkkkkk I dont wanna diet!!! 

 

 

 

i soo have those feels at the moment, end of bulk is like "man i cant wait to diet" now only 4 weeks in im already thining of bulking lol

damn 84kg is a decent weight, you gott teach some of these "hardgainers" how to eat and train dinah

as for cardio, makes me sick thinking about it, and even more sick once im doing it  *boredom*

 

[FellowshipOfTheRon]

no that can't be right rapz, gotta be a typo or something? thought she would be more like 50~60kg range. time for progress pics dinah