Pull – Shoulders, biceps, abs

There’s a slight bit of unease that creeps in when you are the only female in a gym. No one has bothered me but I try to be aware.

Anyhow, the reverse crunches today were difficult. But then so were the regular ones. My biceps are stronger but I could improve.

I still worry about my weight but I am just going to keep trucking on.

FitNotes Workout – Monday 30th January 2017

** EZ-Bar Upright Row **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.5 lbs x 10 reps
– 10.0 lbs x 12 reps

** Single-Arm Neutral Grip Dumbbell Row **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps

** Incline Dumbbell Biceps Curl **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps

** Machine Preacher Curl **
– 10.0 lbs x 10 reps
– 10.0 lbs x 12 reps
– 10.0 lbs x 15 reps

** Reverse Crunch **
– 20 reps
– 18 reps
– 15 reps

** Crunch **
– 20 reps
– 18 reps
– 15 reps

Push – Chest, shoulders, and triceps

“Eat your vegetables. Eat your vegetables. Eat your fucking vegetables.” – Omar Isuf

Fighting a cold today but I felt well enough to workout. Leg days are harder on me than days when I work upper body, so I think I will be okay. Stayed warm though. No shorts, t-shirts, etc.

I was going to volunteer for the Spokane Powerlifting’s Just Pull It! Event tomorrow but since I haven’t heard back from them, I’m going to stay home unless I hear differently.

Anyhow, today felt easy. Well, I say easy but it was good, hard work that made my muscles work. But in comparison to leg day, it was easy for me.

FitNotes Workout – Friday 27th January 2017

** Incline EZ-Bar Bench Press **
– 12.5 lbs x 10 reps
– 12.5 lbs x 10 reps
– 10.0 lbs x 12 reps
– 7.5 lbs x 15 reps

** Flat Dumbbell Fly **
– 15.0 lbs x 10 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps
– 8.0 lbs x 15 reps

** Dumbbell Overhead Press **
– 15.0 lbs x 10 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps
– 8.0 lbs x 15 reps

** EZ-Bar Upright Row **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.5 lbs x 10 reps
– 10.0 lbs x 12 reps

** EZ-Bar Skullcrusher **
– 7.5 lbs x 8 reps
– 5.0 lbs x 13 reps
– 2.5 lbs x 16 reps

** Dumbbell Kickbacks **
– 10.0 lbs x 10 reps
– 8.0 lbs x 12 reps
– 5.0 lbs x 15 reps

Legs

There’s a little bit of hilarity involved when you’ve finished leg day. The wobbly legs, weak feeling calves, itchy glutes, etc., etc. The greatest part is going down the stairs to the parking lot. Holding on to the rail and such to make sure that you don’t lose your balance. It’s hilarious.

Anyhow, Omar Isuf has this Team No Calves thing going on and it’s humorous. I was thinking today that I couldn’t be #TeamNoCalves because I have such big legs, but I can’t say it will be like that forever.

Moving on. The standing calf raises were killing me today.

FitNotes Workout – Wednesday 25th January 2017

** Goblet Squats **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps

** Leg Press **
– 60.0 lbs x 8 reps
– 50.0 lbs x 8 reps
– 40.0 lbs x 10 reps
– 30.0 lbs x 12 reps

** Lying Leg Curl Machine **
– 60.0 lbs x 8 reps
– 50.0 lbs x 8 reps
– 40.0 lbs x 10 reps
– 30.0 lbs x 12 reps

** Dumbbell Romanian Deadlift **
– 20.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps

** Dumbell Standing Calf Raise **
– 15.0 lbs x 25 reps
– 12.0 lbs x 25 reps
– 10.0 lbs x 25 reps

** Seated Calf Raise **
– 25 reps
– 25 reps
– 25 reps

Pull – Biceps, Back, and Abs

Ended up taking a week off. First, because my Monday was a holiday so I wasn’t at work and didn’t want to drive the 30 minutes to the gym located AT work. Weak. I know. Then Wednesday happened and it was crappy weather and I was feeling crappy as well. Then Friday hit and I got myself a root canal and an absess in my tooth cleaned out. Jaw still aches but not as bad as Saturday morning.

But I am back. I wanted to take a course through a local trainer that focused on barbell work but it’s too expensive for me at this time. I am signed up for a free powerlifting seminar on 3/11 but I haven’t heard back from them so I hope it’s still in the works.

Anyhow, doubts abound. Both from my size and my own sense of worth. I am going to do this but it’s new, scary, and I worry that I won’t be accepted. I am not naive enough to believe that EVERYONE will accept me but I believe if I show the dedication, I’ll find a few connections. I hope.

I changed my phone to my crush’s amazing physique as inspiration. I am doing this for myself ultimately, but if I even want a chance with someone like him (not likely going to be him but…), I need to be dedicated and committed.

And I need to look for a gym.

Here’s today’s workout.

FitNotes Workout – Monday 23rd January 2017

** EZ-Bar Upright Row **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.5 lbs x 10 reps
– 10.0 lbs x 12 reps

** Single-Arm Neutral Grip Dumbbell Row **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps

** Incline Dumbbell Biceps Curl **
– 15.0 lbs x 8 reps
– 15.0 lbs x 8 reps
– 12.0 lbs x 10 reps
– 10.0 lbs x 12 reps

** Machine Preacher Curl **
– 10.0 lbs x 10 reps
– 10.0 lbs x 12 reps
– 10.0 lbs x 15 reps

** Reverse Crunch **
– 20 reps
– 18 reps
– 15 reps

** Crunch **
– 20 reps
– 18 reps
– 15 reps