How is everyone? Hope you all had a great weekend! We didn’t end up going showshoeing as the mountain was crazy busy on the weekend, so we’re considering going this week instead. Nevertheless, weekends (and Sunday sleepins/rest days) are the best!
Today was my last regular workout ‘B’! I would be lying if I said it was a good, or easy workout though.
I felt strong during my deadlifts. I’m fairly sure I can lift more on them, if my grip will allow. (To be continued.) However, I struggled a bit with my db presses. I just can’t seem to increase my weight/strength on this one very much. The boy said he also tends to move up very slowly with shoulder exercises, which made me feel a bit better. I suppose they are relatively small muscles compared with the other ones I’m working in this program.
My worst exercise, however, was by far my lunges. I *really* struggled with them this week. There was a girl working out next to me and [noticing her watching me out of the corner of her eye] I suddenly became very aware of my form. And it was sad. I realized that about half way through each set, my form goes to sh*t. These weights are *really* heavy for me. Coming up out of the lunges I was dragging my front foot on the ground. My back leg was wobbly. I wanted to drop the weights. Not good – for my knees, or for anything else.
I suppose this is a learning experience, right?
Notes to self (to avoid injury, humiliation, and wonky muscle growth):
A. Be conscious of form, at all times. I usually am, but I must admit I’ve been slacking on making sure my lunges are done correctly.
B. Focus on perfecting form before increasing the weight. This sounds obvious but in the interest of increasing my weights, I think I’ve been a bit lax in ensuring my form was 100% for 100% of my sets. According to everything I’ve read, it should be that way.
C. Don’t feel pressure to increase weight every time. As many of these exercises are new to me, I should consider the fact that the learning curve is steep, and muscle growth can be slow.
D. Don’t be embarrassed to concede defeat; end a set early or move down in weight if form sucks. It’s not worth the risk of injury to push it when form is not good.
Here’s what I did:
Deadlift – 3 sets of 8 @ 100 lbs
Standing Shoulder Dumbbell Press – 1 set of 8 @ 22.5 lbs, 2 sets of 7 @ 22.5 lbs
Wide Grip Lat Pulldown – 3 sets of 8 @ 70 lbs
Lunges – 3 sets of 8 @ 27.5 lbs (each hand)
Swiss Ball Crunches – 3 sets of 15 @ 20 lbs
Added in: Hip Thrusts – 3 sets of 12 @ 35 lbs
On another note, I’m just about finished reading The Great Fitness Experiment. Review to come in the next couple days. As for my goals, I’ve decided to take my mid-stage “break” next week to think about it, so I’ll be writing on them then.
Have a great day!