Posts

Strength & Hypertrophy Weeks 4-6

Happy Sunday! 

As promised, here are my workouts from the last 3 weeks of my strength and hypertrophy program. I tried to up the weights on all the main lifts from the previous 3 weeks. There were some weeks I didn't get all the reps, but that's okay with me! I'll be taking a week off from all the heavy lifts next week and then start a new routine the following week. This was a fun program!

Week 4
Monday
I didn't remember to write down what I did for this workout, so I totally forgot some things...but I THINK this is what I did. My memory is so bad! I think it's time to buy a new training notebook lol.

1)Overhead press: (60%)55x3x5/1x13
2)Some kind of row variation...but I can't remember!
3a)Pushups: 4x10-12
3b)Inverted row: 4x12
4a)Hip thrust on leg extensions machine: 3x15
4b)Standing band abductions: 3x12-15/leg
5a)Split stance RDLs: 3x12/leg
5b)Lateral raises: 15x3x10-12
6a)Reverse hypers: 3x15
6b)Pull-aparts: 4x20
Conditioning:
Off-set Farmer's walks: 70…

Weekend Recap & MRI Results

Image
Hey guys! It's been so busy the last few days, I'm finally just getting around to posting pics from Matt's birthday weekend!
We went out for PIZZA for his birthday, of course! We went to his favorite place in Louisville-Old School N.Y. Pizza. Now that's a pizza! He enjoyed every bite and then got right back on the keto diet the next day. For his actual birthday Sunday I made him some Keto pumpkin protein muffins, which he really liked.

So last week Matt met with his doctor to discuss his most recent MRI results. I wasn't able to go with him to the appointment, but Matt told me that the first thing the doctor said about the MRI was that it was "confusing". Some spots showed progression and some showed regression...which basically means they don't really know if the chemo is working or not.

So he told him to finish up this cycle of chemo, and then he'll two weeks off and then do another 6 week cycle. At that point, if there is further progression i…

Lessons of The Squat Rack

Image
Oh, the squat rack. My trusty ol' friend.  We've had some good times over the last 14 years. You've always been there, through the good days and the bad. You've seen me at my best and at my worst.
I've experienced pain here. I've experienced frustration, failure, doubts, fear, and discouragement.... But also many moments of excitement, joy, pride and accomplishment. I've overcome fears in this rack. I've pushed through when I've wanted to give up. When I've felt like I might puke, couldn't breathe, or that my legs would give out...what I've discovered is that I'm almost always stronger than I think. I've learned a lot here in this rack.  I've learned to persevere, to not give up, to push through the pain, and to trust myself...but also to know when it's best to pull back.
You've seen me grow and evolve throughout the years. From when I was squatting 95 pounds years and years ago and feeling SO strong...to now being able to s…

Get Rid of The "Screw It" Mindset

Image
This is the time of year when it's easy to get into what I call the "screw it" mindset. With all the holidays coming up, it's easy to just say, "Screw it. I'm just going to eat whatever I want and start eating healthier after the holidays." Or ,"I'll start my diet and workout plan on January 1."
via GIPHY
No. Don't be that person. You've probably done that every year before and it hasn't worked for you, right? What's going to be different this time?

Having that mindset is one of the reasons you probably don't have the results you want at this moment...because you're always saying  you'll start on Monday, or next month, or after this event, or that event. You're waiting for the perfect conditions to start eating better...and that just ain't gonna happen!

See, there are will always be holidays and vacations and parties. That's life. There are always going to be things that can throw you off track with y…

Life Lately

Image
Happy Monday!
Matt had his MRI done a couple of weeks ago, after having it moved up due to having increased seizure activity. We haven't gotten a call with the results yet, and as of now his next appointment with the neuro-oncologist is November 14. But last time they said they would only call if something looked different on the scan...so hopefully if we don't hear anything then that means everything is stable! I've actually been at peace about it. He has 1 more week of this chemo cycle! This time around has been a lot harder on him it seems. He's pretty much just tired all the time. That combined with his Parkinsonism can be rough sometimes. He didn't feel great for a couple of weeks, which partly was because he came down with a cold. He also slipped and fell one day and landed on his Optune battery pack, so he had some sore ribs for a few days. 
I'm really looking forward to when he finishes this round of chemo and has a few weeks off! He hasn't been wo…

Grace Quotes

Image
"What gives me the most hope every day is God's grace; knowing that his grace is going to give me the strength for whatever I face, knowing that nothing is a surprise to God." -Rick Warren

"The emptier we are the more of his grace we can receive. The weaker we are the more of his strength we can discover." -Kyle Idleman


“Grace is all that God is free to do for you, in you, with you and through you only because of the finished work of Jesus Christ.” ―Kingsley Opuwari Manuel


“Grace, on the other hand, means that God is pursuing you. That God forgives you. That God sanctifies you. When you are apathetic toward God, He is never apathetic toward you. When you don’t desire to pray and talk to God, He never grows tired of talking to you. When you forget to read your Bible and listen to God, He is always listening to you. Grace means that your spirituality is upheld by God’s stubborn enjoyment of you."-Charis: God's Scandalous Grace for Us 


"The meaning of li…

Strength and Hypertrophy Program Weeks 1-3

Happy Monday!

I completed the three weeks of the strength and hypertrophy plan I've been following, and I really enjoyed it. I changed things up a bit from the program with the isolation exercises, but stuck with the plan for the most part.

Here are the workouts I did:

Week 1
Monday
This was just a fun "bodybuilding" day, basically. I switched this one up a little each week based on what was available at the gym.

1)Hammer strength seated row: 3x10-12
2)1 arm chest press: 3x12
3a)1 arm lat pulldown; 3x10-12
3b)Pushups 3x12
4a)Cable pullthroughs: 4x15
4b)Single leg hip thrust: 4x10
4c)Band standing abductions: 4x12
5a)Farmer's walks: 3x30 seconds
5b)Banded deadbugs: 3x8/side
6)Hanging leg raises: 8/7/6/6

Wednesday
This workout got me pretty sore, especially weeks two and three. It felt like someone took a baseball bat to my quads! It was a tough workout, especially when the weights got heavier after the first week. I've been doing reverse hypers after two workouts eac…