Really torn on whether or not I want to lift this summer. Last summer I was SO serious about lifting, loved doing it, made huge gains… And it didn’t help me in soccer at all and I lost all of those gains when I didn’t have time to lift for an hour a day during soccer season. So part of me wants to just not lift this summer, which would give me more time to be more serious about running (which DOES help me in soccer and I didn’t do nearly enough of it last summer) and to practice more yoga which helps my strength exponentially. Also, I wouldn’t have to pay for a gym membership and I wouldn’t have to worry about finding rides to and from the gym everyday. But on the other hand… I just really like lifting.
Abbi made me do bench press and incline bench press yesterday and I hate her for it today. But that’s okay because I made her do planks til failure and decline situps throwing a medicine ball and she probably hates me for that too. Heck, I kind of hate me for that right now.
Tonight was gooood.
Managed to finish all of my homework that’s due tomorrow before I went to lifting, which is good because I forgot I have practice at 6 tomorrow and then lab immediately afterwards. Lifting was a blast, and I haven’t lost tooo much strength (in my upper body, I can’t tell lower body because we were doing low weight/high reps). Now I’m drinking a protein shake and frantically trying to prepare my breakfast for tomorrow/set my coffee pot/pack my backpack because 5am comes quick.
Also, I found out that we have no practice Saturday! So I can go home after practice Friday (if I can get a ride) and come back Monday afternoon before practice at 4.
So here’s hoping I can get a ride home.
Note to self: Get your elbows up higher and quicker, you lazy bum.
A short gym session
5 minute bike warmup, plus some dynamic stretching
Clean and jerk: 5x45, 5x45, 3x55, 3x55, 2x65, 2x65, 1x75, 1x75
Clean: 2x85, 2x75, 3x65, 4x55, 5x45
Bench press: 10x45, 8x55, 6x65, 15x45
Abs: Same as always.
So yeah, three big lifts and I was tired and running out of time so I called it a day. Last day at my gym until December…
On the subject of training hard
Dynamic stretching warmup (I wish I’d done this all summer instead of dumb cardio machine warmups, it’s faster and feels more effective)
Squat: 10x95, 8x115, 6x135, 4x155, 4x155, 4x175, 2x185
DB lunge: 20x12, 16x15, 12x20
Leg extension: 10x100, 8x115, 6x130, 15x100
Hamstring curl: 10x105, 8x115, 6x125, 15x105
Calf raise on seated leg press: 45x250, 45x250, 45x250
Abs: 50 crunches, 50 side crunches, 50 leg lifts, 100 bicycle crunches, 50 double crunches
I didn’t do front squats since my delt was bothering me during cleans on Wednesday, and I didn’t want to aggravate it unnecessarily. Then afterwards I ran 2.8 miles. It was supposed to be more but then I stopped at Jordan’s for a kiss break and he and his mom were going to Subway so I just went with them and that’s right next to my mom’s office so I cut close to a mile off of my run. But I got kisses so that’s a good trade.
Yeah, I am “over exercising”.
I am exercising way more than is necessary to simply maintain a healthy lifestyle. This is because I am a college athlete. And yeah, training takes a hell of a toll on my body, and that’s part of the reason why I’m so tired all the time. It’s also not the whole reason, which is most likely an iron deficiency, but I’d like to see you work out for 3 hours and not want to take a nap afterwards. Training is HARD. Training aggravates my tendinitis sometimes. Training leaves me with muscle strains sometimes. I have to ice various body parts a lot. But in a week, I’m going to be back at school, WISHING to be training as lightly as I am now. I’m getting ready for the most intense soccer season of my life, and that requires exercising a LOT.
If you have a problem with that then you are following the wrong blog.
Lifting and running done before 11am feels good.
3 minute elliptical warmup, a bit of dynamic stretching
Clean: 5x45, 5x45
Clean and jerk: 5x45, 5x45, 4x55, 4x55, 2x65, 2x65, 1x75
Clean: 1x75, 2x65
Bench press: 12x45, 6x55, 6x55, 3x65, 3x65, 12x45
DB bench press: 10x12, 8x15, 6x20, 15x12
DB chest fly: 10x8, 8x10, 6x12, 15x8
Abs: 50 crunches, 50 side crunches, 50 leg lifts, 100 bicycle crunches, 50 double crunches
Then I ran to my mom’s office (less than a half mile, probably), dropped my bag off, then ran another couple of miles. And now I can nap this afternoon and not feel guilty. My shoulder started hurting when I was doing C&J, which pissed me off because it was hurting during the cleans which meant I didn’t get to set a new clean PR after I finished my jerks. I’m just going to ice it and hopefully I won’t have any problems next week. I’m afraid that my shoulders will be pretty susceptible to injury like my elbows are since they’re hyper extensive/overly flexible/just weird.
Beat.
5 minutes dynamic stretching
Deadlift: 5x95, 5x95, 4x115, 4x115, 3x135, 3x135, 2x155, 2x155
Squat: 10x95, 8x115, 6x135, 4x155, 4x155
Lat pulldown: 12x45, 6x60, 12x45, 6x60
Machine row: 10x45, 8x55, 6x65, 15x45
Leg extension: 10x100, 8x115, 6x130, 15x100
Leg curl: 10x105, 8x115, 6x125
Abs: 50 crunches, 50 side crunches, 50 leg lifts, 100 bicycle crunches, 50 double crunches
I missed legs day on Friday, so I added part of it to back day. Then when I got home I ran a mile and half before I even went inside. I didn’t push it much (at all) with deadlifts and squats because my lower back was sooo loose from all the yoga I did earlier. Note to self: Intensive yoga should not happen BEFORE the gym.
Now I am sweaty and gross and hungry.
Yet another awesome gym day.
5 minutes dymanic stretching
Clean: 5x45, 5x45
Clean and jerk: 5x45, 5x45, 3x55, 3x55, 1x65, 1x65, 1x65, 1x75
Clean: 2x75
Overhead press: 8x45, 8x45, 6x45
Upright cable row: 10x22.5, 8x27.5, 6x32.5, 15x22.5
Machine delt fly: 10x40, 8x45, 6x50, 10x40
Abs: 50 crunches, 50 side crunches, 50 leg lifts, 100 bicycle crunches, 50 double crunches
I had planned to do more cleans (because I’m almost positive I could hit 100 lbs now that I’ve hit 75 with C&J, I know I was selling myself short stopping at 85), but my shoulders were already crying so I decided to just move on so that I could finish my workout. OHP was going to be three sets of 8 but I almost failed the last rep of the last set so I took that as my cue to stop. Overall it was an awesome workout though, and unless I do some serious massaging and stretching of my delts, I’m not going to be able to lift my arms tomorrow.
