Last week both my PT and my partner were away. My PT offered me a replacement for the week, but to be honest he sets the standards pretty high and his replacement in the past just hasn’t been up to scratch, so I said no and promised him I’d train myself. Except that I didn’t. I did pack my gym bag and put it in the car three days in a row, but twice I got held up at work and on the third day… well on the third day I got lazy. With no PT appointments and no partner around to tell me to suck it up, I just didn’t get off my bum and get to the gym.
While I was busy not being at the gym, I was also busy being absolutely crap at being an adult about my food intake. I fell off the bandwagon, I ate what I shouldn’t have, I showed no restraint and I generally decided that I’d start again next week. Or something. I was also busy reading all the fitness blogs, and looking at all of the fitspo, and generally thinking about how I want to get stronger… and I was doing nothing about it. I chose foccacias for lunch, and chinese takeaway, and I ate chocolate in the car on the way home from work.
Yesterday morning my PT was back in the gym, and so was I. It was a good session, I worked hard, and I enjoyed it. The funny thing was, for the rest of the day, and for the first time in a fortnight, I found it easy to make good food choices. I bought a salad (which I enjoyed). I didn’t eat chocolate in the car on the way home. There was no afternoon snacks. So it made me realise something. If one good choice leads to another good choice, then it makes sense to find the good choice that is easiest to make, and always prioritise it, knowing that putting that first will help the rest of those good choices to flow freely.
In this case, clearly I need someone else to motivate me to work out. Whether it’s paying my PT or working out with my partner, exercising that way comes a lot easier to me than making that choice by myself. But making that choice seems to lead to me choosing to exercise more often, and to choosing better foods. So for now, my choice is to continue to prioritise my finances to pay for a PT, and to choose to start to schedule more workouts with my partner.
Starting with one good choice, which makes the harder choices easier to make.
Leg day! My first morning workout in a long time where I haven’t eaten/had a coffee beforehand, so that was interesting. It’s hard to tell how much it effected me though – could have been a bad sleep last night too. I did pretty well, it was mostly that I felt sleepy!!
- 10 x straight leg deadlifts (50 kg, 50 kg, 60 kg)
- 45 second wall sit
- 2 x 15 metre duck walk
- Speedy hurt terminal sled push (50 kg added weight)
Yesterday’s workout was a hike – about 9km. Except that it wasn’t. It was a training hike for our Bogong summit (just over a month away!) so we’d planned lots of hills in our local area, including a HUGE killer one. For various reasons the group couldn’t do our standard Sunday morning, so we moved it to Sunday arvo – but we didn’t really take into account the weather. It was scheduled to be 30 degrees but ended up quite a bit higher than that, and there was absolutely no breeze, and given that we started at 2 pm there was no shade either.
Long story short I got a couple of k’s in before feeling very nauseous, ended up stopping and getting picked up, and cutting my hike short. Ultimately I think it boils down to not eating enough of the right stuff beforehand, and not hydrating properly. I’d had a huge smoothie late morning, not been hungry and then eaten some carrot and dip at lunch, and although I’d drunk a heap of water it clearly wasn’t absorbing correctly.
Lesson: eat enough of the right food before hiking (right food yet to be determined). Hydrate with adequate salt content. That’s it.
Today was leg day with my PT – and it felt like the total opposite to my last workout. I had energy, drive, and pushed through the tough bits. I got a PB on the trap bar, pushed through walking lunges (which I often can’t) and did a new exercise on the leg curl. Positive stuff.
- 6 x trap bar deadlifts (75 kg, 85 kg, 85 kg)
- 24 x walking lunges
- 10 x 1 and a Quarter leg curls (17 kg, 20 kg, 15 kg – I went down a weight at the end because I completed the last set by myself, and needed to get through to the end of the 10 reps)
Arm/back/shoulder day with my PT. This workout made me cry… in the first 20 seconds. I don’t know if it was because I’d got up at 5 am (at least 2 hours earlier than my body would prefer), or because I’d had no coffee, or because I’d had a huge day the day before, or because there was some high emotion stuff going on, or because of hormones, but either way this workout got to me. I wasn’t doing anything out of the ordinary, besides higher-than-usual reps, but it got to me. My PT kept telling me that I was having a ‘strong day’, doing reps at high weight at a good pace, but it was frustrating to know that if my head had been in a better place I could have done even better.
- 20 x barbell cleans (25 or 30 kg – unsure)
- 20 x angled ring rows
- 20 x pushups
- 20 x bent over rows (same barbell and weight as the cleans)
- 10 x angled bench press on smith machine (10 kg + smith machine weight)
- 10 x seated vertical lat pulls (unsure of weight)
Leg day with PT. Got to the gym this morning and got a minor visual migraine – given that there’s no pain associated with it there was no reason not to work out, but what I discovered was the for some reason the visual migraine seemed to trigger lots of dizzy spells. So it was an interesting workout- but it’s a workout that I finished, so that’s positive!
- 10 x free weight leg press (100 kg, 120 kg, 140 kg)
- 20 x jump box squats
- 12 x raised-heel back squats (20 kg – barbell only, no additional weights)
- 20 x side lunges
Another PT workout- arm/shoulder day
- 10-15 x inclined bench press (15 kg, 20 kg, 2 x 25 kg)
- 10-15 x angled pull-ups
- 10 x barbell cleans (15 kg x 1, 20 kg x 3)
2 sets dumbbell complex @ 8 kg each arm:
- 10 x front raises
- 10 x side raises
- 10 x bent over flies
- 10 x straight overhead presses
I went into the gym with the intention of doing deadlifts today – but all of the deadlifting stations were being used. The workout I ended up with wasn’t the best – I mucked around for too long trying to figure out what to do, so I didn’t get in as many sets as I’d have liked. Ultimate lesson – always have two workouts ready to go before hitting the gym floor!
- 5 mins rowing machine (at a pace that I could breathe through my nose)
- 3 sets:
– 10 situps
– 10 pushups
– 10 jump lunges each leg
– 10 prisoner squats each leg
Saturday’s workout was a 10 km hike. We headed to the Thousand Steps with the intention of doing the steps themselves a couple of times, but it turns out that we and most of Melbourne thought that the steps were a good idea. The car parking was crazy, and there were people everywhere, so we decided to walk what I’m pretty sure is the Bellview Terrace track. It’s the track we normally walk down, having walked up the steps – it’s about 4/5 km, and although it’s steep, it’s nothing like the crazy downhill on the Lyrebird track which most people take.
So anyway, we did a solid 4-5 km uphill, then returned on the same track. My glutes were definitely saying hello by the end of the uphill – there’s enough challenging bits to make it worthwhile, and enough flat(ter) hills to make it enjoyable.