Weight: on track! down 4lbs since New Year’s and 72lbs since my heighest! 178lbs and 27% body fat even! Current long-term goal is around 165lbs or 15% body fat, which should be attainable some point between June and December.
Running: better than thought! My goal was to get my mile time to around 10:15 consistantly, but I ran a 9:21 mile a few weeks ago and 3 miles in 31:05 today. So I’m going to up the ante: new goals are to get my 5k (3.1 miles) under 31:00 by June and around 30:00 by December. Holy cow!
Lifting: on track, I think. I won’t bore you with the numbers, but my goal was to about double what I was lifting and I’ve started to already see improvement. I’m not sure if this was a realistic goal to start, but I’m definitely improving which makes me feel great!
Sleeping and food: amazing! nutrition is great. Homemade everything, sticking to an almost entirely plant-based diet. Mostly veggies, a few eggs, and some random stuff like tofu and homemade gluten free waffles. No complaints! Plus 7-9hrs of sleep a night HOLLA
I am the fucking happiest person every right now, okay?
Yesterday, after previously lamenting to my boss about those red velvet cupcakes and my need to learn raw “baking”, he arranged to have a raw vegan chocolate pie made for the staff as a treat.
Today, I planned all my meals ahead so I could take a 2hr lunch and hit the gym duing the most dead time of day. I had a protein spinach salad for lunch, now I’m back snacking on a banana and a protein shake.
Oh, you just do cardio then work your whole body? Plank chaser.
So the basic premiss is this: sometimes you just don’t do your muscles all the way. You’re like “chest day!” but then you don’t bring yourself to failure. You don’t grow.
Make sure your workout is REALLY over by chasing it with a plank—just like you’d chase booze with some cola, if you drank either of those things.
Step 1: Do your normal workout
Step 2: At the end, just get into plank. And stay there until you fail. Because, in theory, you just shredded your muscles you shouldn’t be able to hold it for very long, even if you normally can.
Example: today I did just my arms and abs (nursing a hamstring injury) so after everything was said and done, I just got into plank. I usually hold it for about 1:30, but I fell down after about 40 seconds.
If you can hold it for as long as you normally can, you didn’t make a ton of progress today in your workout.
If you can only hold it for a fraction of the time before you fall, congratulations. Now go get a protein drink.
Again, I’m mostly posting this for my own purpose, because organizing vague thoughts is really helpful. This is also all my progress (sort of) outside of what the scale says, so maybe you’ll find this helpful too!
I always start with this because I have arthritis and a slipped disk in my lumbar. But, like usual when I’m in fitness-mode, I don’t feel a thing. It’s been a little sore the past few days with everything else, but the heating pad seems to be helping.
I have no idea if this shit it is ever going to go back to how it was. I can now see my ribs when I stretch and suck in my stomach so you can see the contours of my hips/ribs, but it’s just so puffy and loose. I don’t mind the stretch marks (they’re barely noticeable) but I can’t for the life of me imagine how this thing is ever going to get smaller. It’s just lose skin. Hopefully if I just stat concentrating on insane ab exercises I can build enough muscle to make up for some of the skin, but who knows… this is the saddest part…
I’m probably back to my July definition which is good shoulders, light bicep/tricep when I’m flexing. I think part of the problem (or maybe the whole thing) is how bad my form is with my arms, so I’m thinking about moving off free weights onto the machines for these so my shoulders can stop compensating for everything. BUT I do have that cool muscle-dent around my arm pit now (TMI haha) which makes the front of my shoulders look great. Also going to get better at charting progress so I start lifting heavier too!
Legs / Butt
Definitely making more progress here than anywhere else. My butt has a nice shape and like half the size that it used to be, and you can now see my leg muscle when I’m just standing, despite how much fat they still have on them! Mostly in my quads, but my calves are getting there too. I want to build my butt faster than the quads though (since I run and squat like a maniac) so I’m going to start incorporating more exercises that uses my hamstrings/butt more than just my quads/butt. I’m pumped that I’m going to have weight lifter thunder thighs, because they’re such practical muscles, but I still want my butt to be bigger than them!
So I have hyper mobile joints (they actually leave the socket a bit to be super flexible) and I’m incredibly injury prone. This means I concentrate a shit ton on my form, and listen to pain. Here’s what’s currently wrong with me:
Lumbar: A little soreness recently, but nothing worrying! A slipped disk, arthritis, and a pinched nerve are what originally made me start working out. I needed to lose weight to avoid ending up in a wheel chair, and I dare say it worked haha
Right rotator cuff: Screwed this up bench pressing, still not the same after a year. Nothing new to report except I think I’m going to stick to pushups now. Even the super light bench presses are aggravating it, but I’m getting pretty competent at pushups for the first time in my life! It’s exciting and doesn’t bug my shoulder.
Lately: left ankle, right hamstring. I don’t know what I did, but I’m assuming it involves too much cardio. My right ankle is hurting when I extend it on the treadmill or when running, but stairs and walking is fine. It’s been a few weeks but only when I really push myself. Might look into physical therapy next month. Also I think I pulled my right hamstring. Even bending over sucks. Gahhh…