Unless I’m using essentially no weight I have the same experience, knees in agony.
Using that machine for RDLs is fantastic though
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Huh, not just me then!
We must have very different machines. I am not sure how that would work. My gym has this style:
I didn’t listen to this video, in a meeting lol, but this is the general idea. Your machine is similar to ones I’ve used
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Interesting! Never would have thought to use it for that. Bit awkward, but RDLs aren’t exactly graceful anyway.
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Have you tried squatting with wedge under your feet (like those nifty squat wedges or oly shoes)?
I noticed when I played around with a Smith machine back squat everything felt weird with flat shoes on. With heeled shoes and a narrow stance, those issues went away
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I did not try that, but I can imagine that helping. I don’t think I would be able to position a plate on the slopped footpad, but I may be able to come up with something else. Thanks for the suggestion!
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Thursday
C2W2D2
RDL
12 x Bar
10x135
8 x 165
12x135
Hip Thrust
12 x 100
10 x 145
12 x 130 (w/ pause)
Seated Back-Supported OHP
12 x 75
6 x 95
15 x 75
Chest-Supported Row
10 x 75
8 x 125
12 x 85
Lateral Raise
3 x 25 x 5
DB Hammer Curl
20 x 18, 13, 12
Hang knee raise
3 x 20
Conditioning
Tabata Assault Bike
Solid day again. OH pess felt heavy but still moved. Feeling the effects of the deficit- getting shaky and light headed after heavy sets.
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Tuesday
C2W3D1
Leg Press
20 x 105
12 x 225
8 x 315
21 x 225
Hamstring Curl (Single Leg)
12 x 30
8 x 40
15 x 30
Calf Raise
18 x 80
12 x 100
18 x 80
Hip Abduction
14 x 85
10 x 115
15 x 85
Chest Press (Machine)
12 x 105
8 x 145
12 x 105
Pulldown
10 x 85
8 x 115
12 x 85
Incline EZ Bar Curl
40 x 12
50 x 8
40 x 15
Conditioning:
Tabata Assualt Bike
Bench was kicking my butt, only made it to 8 on the top set after a couple of rests, but everything else went well.
Planning on adding one rep each on the final set of leg presses. Or more. We will see. I feel like something related to Super Leg Presses could be interesting in the future.
Weekly weigh in yesterday was 149.2. Down 1.6lbs from last week. This is after spending the weekend at my parent’s house, which always triggers my snacking mechanism. Anyone else want to eat everything when they are in the house they grew up in? I kept my meals small, and my hands out of the cookie jar. In fact, my meals were so much smaller my mom commented that it didn’t look like enough food, twice.
First time I have seen less than 150 in a decade. Pants are loose. I purchased some 31inch waist pants (down from my usual 32s, and yes, I typically buy men’s pants) and even those are loose now.
Mirror is still showing jiggles, but it looks like my love handles have shrunk a bit.
Super happy with this and I will keep going with the cut, planning on a full 12 weeks. This is week 5.
In theory, I would like to sit under 140.
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Congrats on your progress
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Thank you sir! You have absolutely been someone I am barrowing motivation from.
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Absolutely! (And I usually do, too.)
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Ha good to know it is not just me! It’s like my mind and belly thinks I can eat like a child again while I am there. And boy do they keep highly palatable foods around. It is amazing I wasn’t a fat kid.
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There are so many things I could say but none of them a safe for work. LOL
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Thursday
Ç2W3D2
RDL
12x135
8 x 165
12x135
Hip Thrust
12 x 100
10 x 145
12 x 130 (w/ pause)
Seated Back-Supported OHP
12 x 75
6 x 95
15 x 75
Chest-Supported Row
12 x 85
8 x 125
20 x 85
Lateral Raise
3 x 25 x 5
DB Hammer Curl
15 x 20, 20, 15
Hang knee raise
3 x 20
1 mile walk
It is starting to feel like spring, hence the walk in place of conditioning. Excited for warmer camping weather. With this program, my log is probably a bore to read currently, so more Jeep photo are warented, right?
Speaking of the Jeep, the lift is getting installed this weekend.
I have a cheat meal planned for Saturday, taking hubby to a hibatchi place for his birthday. Macros shouldn’t be too bad, just a larger portion.
I am also making an Irish Stew today, Happy St. Patricks day!
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Disagree, I find other peoples style of training interesting
Always
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Awesome, nice to hear. Figured it was getting repetitive… I mean… Consistant.
Wow. I can’t spell first thing in the morning.
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Tuesday
Conditioning Day
“Humane Burpee”
20 Minutes EMOM
15 KBS (35lb)
5 Goblet Squats
5 Push Ups
Made it through all 20 rounds. Not a terrible workout until round 14 or so, then I was wanting it to be over.
Bit of a schedule adjustment this week. Lifting on the docket for later today.
Weekly weigh in yesterday had me at +0.2Lbs. No loss was expected due to higher intake this weekend, but the uptick was a surprise. Saturday was the hubby B-day dinner, ended up eating almost all of the hibatchi meal. Ordered steak and salmon. It came with the usual fare of salad, miso soup, rice and teriyaki veggies. I didn’t touch the rice, and my steak was very under cooked. (I always order steaks medium rare, but this thing was cold in the middle. Some of the butter they put on and stirred in at the end didn’t melt, my only complaint of the meal) Everything else was was dispatched of quickly. Then we went to one of those self-serve froyo places and went off the rails.
On Sunday, I made us some mug cakes after dinner.
Overall, not crazy off the rails, but bdays are worth it. I am still assuming it is it time to make adjustments to keep my momentum going.
I have been having a snack most nights after dinner (usually 1/2 bag of popcorn). I ran out of popcorn, so I’ll take that out. Keeping my yogurt/cottage cheese snack after lifting days, in my head, that is good for muscle retention. I am also going to add a 3rd workout day of conditioning or cardio, hence yesterday.
Hoping these two adjustments will add up, we’ll see next week. My next thought is to either add more cardio or start replacing a few lunches with protein shakes.
Ramble over.
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Wednesday
C2W4D1
Leg Press
105 x 20
12 x 225
8 x 335
20 x 245
Chest Press (Machine)
12 x 105
8 x 145
12 x 105
Pulldown
10 x 85
8 x 115
12 x 85
SS
Tricep Pushdown
15 x 20
10 x 30
Incline EZ Bar Curl
40 x 20
50 x 8
40 x 10
Conditioning:
Prowler
2 x 200ft x 90lbs + sled
1 x 200ft x 180lbs + sled
Leg press went awesome. Continuing to push the weight up without back pain. Abductor, leg curl machine, and calf raises were all full, so I called an extra set of prowler good enough! The “whatever machine is open” plan works great.
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Thursday
C2W4D2
OH Seated Shoulder Press (Machine)
78 x 12
98 x 10
78 x 12
Hip Abductor
85 x 12
115 x 10
85 x 15
Leg Curls
40 x 10
50 x 8
Circuit:
Hammer curls
3 x 15 x 20
Hanging knee raise
3 x 20
Lat Raise
3 x 20 x 5
Conditioning:
Tabata Assault Bike
+5 minutes easy pedal
Good day. Left out RDLs since I went two days in a row. Got 90% of everything done this week. I am happy with that.
Have some new kit to try out on the Jeep this weekend!
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Weekend Recap:
Went to Sun Valley, ID for snow camping and wheeling. Found waaay more snow than expected. Not sure why we were surprised, given this has been a record-breaking snowfall winter. We went to sleep around 1 am after setting up our new rooftop tent for the first time. We woke up around 330am after two hours of cold, restless sleep. Then around 5 am we gave up and packed up our stuff. Overnight was forecast was 9F. When we woke up, Jeep said it was 2F. My down sleeping bag is rated for 15F. I had a fleece bag liner and slept in a sweater, pants, wool socks, and a beanie. Still cold.
I am starting to think the cut has a lot to do with this, my body just can’t keep itself warm. My belly was growling loud enough we thought we needed the bear spray at one point. Does anyone else have a cold body issue whilst cutting?
The next day we grabbed a big breakfast in town and went for a snow hike to stream-side hot springs. They were so hot you had to add the cold stream water to not scald your skin. It was amazing. Passed a lot of cleared up evidence of avalanches, which was eerie.
We got to try out the lift kit (still rides and handles amazing) and our new tent does amazing in the wind. Had up to 20kt gusts all night. Super happy with the new setup, but with a storm rolling in a colder night than planned, we called it one night and high-tailed it home. Glad we did too. We are at 5" of snow and counting at home.
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