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Getting back to ME

BaddieB said:
Alright, so here's today:
Macros, 100gC, 43gF, 140gP
90oz of water, I'll make that up before bed.

Activity:
7350 steps (includes walk with puppy)
30 mins StairMaster
70 min back day

Back Day:
Bent over DB row: Warm up set 35's, 20 reps, four working sets of 8 with the 50's.
Hammer Strength Front Lat Pull down: Warm up set 20 with 25's on each side, Four working sets with a 45 plate on each side (I did these single arm slow and controlled)
Hammer Strength Pull Over: 4 Sets of 15 @ 50lbs loaded. I took my time on these and really stretched every rep.
Wide Grip Lat Pull Down: Warm up set of 20 @ 65lbs, 4 working sets of 10 @ 80lbs

I KNOW this is baby weight for y'all.
I'm just a girl, okay? LOL

View attachment 242965
Click to expand...
Woman or not,weight means nothing,form,reps, train hard,& smart of you to hold off on the var,you look like you know how to do this.you competed before?
Anyways nice logging ,keep grinding 💪.
 
Alright, so here's today:
Macros, 138gC, 37gF, 110gP supposed to be 130/45/130 so a little off today. I'll try to get some egg whites in before bed.
101 oz of water

Activity:
8232 total steps
2 miles steps
30 mins jog
60 min chest/tri day

Workout:
Slight incline DB chest press, one warm up set with the 20s for 20 reps. 4 working sets with the 35's. They felt good and strong. Might be able to go up next week if I can snag a spot.
Slight incline pyramid set center chest press to fly up to 5. I did these with the tens for 4 sets. Can probably move to fifteens next week.
Smith machine flat bench press, 5 working sets with 25's on each side.... I was shakin' by this point
Tri cable rope push downs, 4 sets of 12 @25
Tri cross cable burnouts, 3 sets to failure.

Anyone have any advice on a better chest day?
Also, does anyone have any experience with Geneza pharm? That is the brand/UGL that my Var is. It's a completely new brand to me, and I got it because a guy knows a guy, so I'm a little nervous.

Tomorrow is going to be kind of a weird day, I somehow got suckered into like a hot yoga thing but HIIT class... yeahhhh
Planning on doing shoulders tomorrow earlier in the day, then using this sweat torture class as acting cardio.

Also had a shot of Tequila. Shoot me.
Cheers
 
BaddieB said:
Alright, so here's today:
Macros, 138gC, 37gF, 110gP supposed to be 130/45/130 so a little off today. I'll try to get some egg whites in before bed.
101 oz of water

Activity:
8232 total steps
2 miles steps
30 mins jog
60 min chest/tri day

Workout:
Slight incline DB chest press, one warm up set with the 20s for 20 reps. 4 working sets with the 35's. They felt good and strong. Might be able to go up next week if I can snag a spot.
Slight incline pyramid set center chest press to fly up to 5. I did these with the tens for 4 sets. Can probably move to fifteens next week.
Smith machine flat bench press, 5 working sets with 25's on each side.... I was shakin' by this point
Tri cable rope push downs, 4 sets of 12 @25
Tri cross cable burnouts, 3 sets to failure.

Anyone have any advice on a better chest day?
Also, does anyone have any experience with Geneza pharm? That is the brand/UGL that my Var is. It's a completely new brand to me, and I got it because a guy knows a guy, so I'm a little nervous.

Tomorrow is going to be kind of a weird day, I somehow got suckered into like a hot yoga thing but HIIT class... yeahhhh
Planning on doing shoulders tomorrow earlier in the day, then using this sweat torture class as acting cardio.

Also had a shot of Tequila. Shoot me.
Cheers
Click to expand...
I wouldn’t guess at var being real var if i was you(woman).
Plenty of great sources here,and you waiting to add it in gives you a month or so window if you choose to get a new source.
Idk much about that source,heard of them yrs ago.
 
Just wanted to pop in quick and log this before I go to sweat torture class and forget exactly what I did.
I did make it in to do shoulders today.
4 supersets DB lateral raises to 12 and then 1/2 lateral raise palm facing outward for 12 more. I dont know what those are technically called. 10lb DB's
DB push press, 4 working sets with the 30's
Hammer Strength ISO push press loaded 25 on each side
Lateral raise machine four drop sets from 35lbs superset with front plate raises x12 reps.
About a 40 min lift, I was pretty distracted and in my own head but kept it moving.

Today is a struggle, but keeping my head down and doing my best to not fall into old habits.
The only one I can control is me.
I'll pop back in later with the rest of the stats for today and report on how sweat torture class went.
 
Alright, so that sweat torture class was a solid 50 mins of HIIT with no rest in 120 degree room. Burned 550 calories according to apple watch. I am dehydrated AF now, but I am working on it.
Macros today:
130gC, 29gF, 107gP
Water is at 66oz currently but I have another 40oz bottle going down the hatch before sleep

Activity:
3800 steps
40 mins shoulders
50 mins HIIT sweat sesh.

As much as I was not a fan of that class, it was nice to get out of my comfort zone, get my mind off things, and prove to myself that I can still do hard things.
I am so wiped out I'm going to lay down early with my water lol.
 
BaddieB said:
Man, it's taking a lot more courage to start this than I thought it would.

My life feels a little out of control lately, and I know the one thing I can control is me. Amidst the chaos of life I kind of lost myself along the way. I just want to get back to the athlete I used to be and just... be better.

I want to drop around 10% bodyfat, and be somewhere in the early 140's weight wise. Current stats are below. I'm 5'9".
I am going to run a small dose of Var (5mg/day for 6 weeks), but want to get a couple weeks of the gym under my belt before running it.
I got serious about starting back at the gym around two months ago, but just got home from Vacay then ended up super sick.

Other than dropping bf% and lbs, here are some of the other goals I want to keep myself accountable for:
  • More water (at least 3L/day)
  • Following macros (130gP, 130gC, 45gF)
  • Drink less or not at all
  • Asleep by 1AM (just broke the habit of going to sleep at 4AM)
  • 5 days a week at the gym
  • 4 days a week for cardio (30 mins or more)
  • At least two miles a day (around 4k steps), every day. I work from home so this gets looked over constantly.
  • I REALLY want to work on my strength in squats and deadlifts. I have no idea why, but the urge is real.

If anyone has any advice, I welcome it.
I also really appreciate a good dad joke here and there.
And doggo pics.
I'll be posting my workouts daily, and my InBody results every Tuesday.
This is for me.

View attachment 242927
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Skip the dead lifts, do rack pulls…. Unless you’re trying to compete in dead lift competitions.

My wife doesn’t take my advice….. she’s not feeling so good right now. I laugh inside because my “mansplaining” is actually just me caring and looking out for her.

Womenz…. I tell ya!
 
Milford King said:
Skip the dead lifts, do rack pulls…. Unless you’re trying to compete in dead lift competitions.

My wife doesn’t take my advice….. she’s not feeling so good right now. I laugh inside because my “mansplaining” is actually just me caring and looking out for her.

Womenz…. I tell ya!
Click to expand...

So I had a full hysterectomy (medically necessary), and this is me trying to get my strength back
That’s why I do them
No competitions or anything

Why are you against them? Why should I stop? Just trying to wrap my head around it
 
BaddieB said:
So I had a full hysterectomy (medically necessary), and this is me trying to get my strength back
That’s why I do them
No competitions or anything

Why are you against them? Why should I stop? Just trying to wrap my head around it
Click to expand...
They are a high risk movement that aren’t necessary for your goals… they’re great for calorie burn and I understand, much like squats, it feels like your cheating yourself by not doing them…. But, rack pulls eliminates a lot of the risk at no real cost to the rewards.
 
Milford King said:
They are a high risk movement that aren’t necessary for your goals… they’re great for calorie burn and I understand, much like squats, it feels like your cheating yourself by not doing them…. But, rack pulls eliminates a lot of the risk at no real cost to the rewards.
Click to expand...
Yeah I hear you on that. I'm not doing like 1 rep max or anything on them. Sets of 6-8. Just looking to monitor overall increase in strength. Not trying to be stupid with it.
 
SB Labs
Rest day today.
Didn't calculate exact macros, but I had my normal 2eggs/1/2cup egg whites and low (45 cal) bread for breakfast
Had a 1/2 serving of protein pasta with ground beef... and a realllllly good salad with skinny girl dressing.
Working on rehydrating today and back at it with legs tomorrow.
In the spirit of honesty I went to town on some OJ though. The light version of course. But still.
 
BaddieB said:
Alright, so that sweat torture class was a solid 50 mins of HIIT with no rest in 120 degree room. Burned 550 calories according to apple watch. I am dehydrated AF now, but I am working on it.
Macros today:
130gC, 29gF, 107gP
Water is at 66oz currently but I have another 40oz bottle going down the hatch before sleep

Activity:
3800 steps
40 mins shoulders
50 mins HIIT sweat sesh.

As much as I was not a fan of that class, it was nice to get out of my comfort zone, get my mind off things, and prove to myself that I can still do hard things.
I am so wiped out I'm going to lay down early with my water lol.
Click to expand...
Count me out 😂 I would be gassed within 10 mins of that class
 
Happy Saturday y'all
Took my time today, my appetite isn't really around and I'm not sure why or what I did/didn't do. Not really hungry at all.
Macros (so far, going to get at least a protein shake in before bed)
78gC, 30gF, 77gP.
I know these numbers are pretty low, I'm just soooo not hungry.
97oz water... I'll smash a water bottle before bed easy.

Activity:
4k steps
93 mins iso leg day
30 min Peloton Bike class
23 mins in the sauna at home.

Workout:
Single leg DB RDL, warm up set to 20 with 20's. Grabbed the 50 and did twelve each side for 5 sets
Hammer Strength glute extension, again single leg, loaded 25 plate on each side 4 sets of 10
Cable kickbacks, 4 sets of 15 @35 lbs each side
Single Leg deadlifts, grabbed the 50 again and did 4 sets of 10 on each leg
Glute extensions on roman chair using a 45lb plate, 4 drop sets to burnout.

Like I said I just really took my time with the weights today and was more concerned about full ROM and TUT than how heavy everything was.
Felt really good.
 
BaddieB said:
Rest day today.
Didn't calculate exact macros, but I had my normal 2eggs/1/2cup egg whites and low (45 cal) bread for breakfast
Had a 1/2 serving of protein pasta with ground beef... and a realllllly good salad with skinny girl dressing.
Working on rehydrating today and back at it with legs tomorrow.
In the spirit of honesty I went to town on some OJ though. The light version of course. But still.
Click to expand...
My wife is all about the skinny girl dressing👍
 

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