Deload week...?

• I did not do any deadlifts today but I saw this photo and thought it was funny.  :)
  
   
  I've been to the gym every morning this week but it is my deload week...I am supposed to take it easy, try some new and fun things that I like to do.  My mind and body are required to rest this week.  
  
  
  Rest is important for the body, especially when you have been working very hard and pushing yourself.  What am I talking about?  I am doing a workout that has several phases in it.  Between the phases I am supposed to just take it down a notch.  It is a much needed break but it is hard to do too when you are used to going 100% every morning and testing your limits.  Most of my mornings my legs or my arms are shaking by the end of the workout.  This week I am sweating but no shaking of the arms or legs today.  (Ok...I did do deadlifts on my first day of my deload week...but I was so close to my goal...I just had to go after it!.  
  
  
  Below is my workout from today.  Part of what I did today at home was a workout through The Journey.  ;)  If you want some fast workouts to do at home you should check it out.  I also did some step-ups but couldn't find where to track that one today.
  
  
  Here was my workout today:
  Push Press:
  • 40 lb x 10 reps (+40 pts)
  • 40 lb x 10 reps (+40 pts)
  • 40 lb x 10 reps (+40 pts)
• Dumbbell Bench Press:
  • 25 lb x 10 reps (+57 pts)
  • 25 lb x 10 reps (+57 pts)
  • 25 lb x 10 reps (+57 pts)
• One-Arm Dumbbell Row:
  • 25 lb x 10 reps (+45 pts)
  • 25 lb x 10 reps (+45 pts)
  • 25 lb x 12 reps (+47 pts)
• Barbell Squat:
  • 40 lb x 10 reps (+53 pts)
  • 40 lb x 10 reps (+53 pts)
• Woodchoppers:
  • 35 lb x 10 reps (+25 pts)
  • 35 lb x 10 reps (+25 pts)
• Rowing (machine):
  • 0:08:00 || 1773 m (+183 pts)
• Crunch:
  • 10 reps (+6 pts)
  • 10 reps (+6 pts)
  • 30 reps (+19 pts)
• Body Weight Lunge:
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)
  • 10 reps (+15 pts)

Barbell Deadlift Goal...DONE!

• 
  
  
  I am not always thinking the best early in the morning and sometimes have some adding issues when working with the weights.  If you ever see me just standing there at the gym it is because of 1 of two reasons:
  1)  I am resting or 
  2)  I am trying to count up the weighted plates...and trying really hard not to use my fingers as I am counting.  :)
  
  
  Last week I thought I had hit one of my goals.  I came home, added it up and realized I missed the goal by 10 pounds because I didn't add right.  I was a little bit on the bummed out side but decided that I would work on this goal again next week and would just accomplish it then.  
  
  
  Today I was working on the barbell deadlift.  I was adding weights and thinking that I was still under my goal...but it really felt heavier than last week.  My mind was telling me that I had more weight to add on based on my calculations but my body was trying to explain that it was lifting some heavy stuff already today...maybe even more than last week.  As I was recounting again to figure out where I was at for numbers I realized that I had already made my goal.  No wonder it felt so heavy!  I was pretty excited...and then realized that I could do more...so I threw on 10 more pounds.
  
  
  I've been working for over a year to reach this point.  Today was a good day!  Now...what should my next goal for deadlifts be?  
  
  
  Here is what I did today for my workout:
  
  
  Cycling (stationary):
  • 0:07:00 || 2.5 mi (+95 pts)
  • 0:05:00 || 1.5 mi (+41 pts)
  • #1 warm-up. Increased resistance every minute to number 9 #2 after my workout...just a nice big climb at a constant pace as the resistance increases
• Woodchoppers:
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)
  • used a 40 pound dumbbell
• Goblet Squat (dumbbell):
  • 20 lb x 10 reps (+40 pts)
  • 20 lb x 10 reps (+40 pts)
  • 20 lb x 10 reps (+40 pts)
• Barbell Deadlift:
  • 145 lb x 5 reps (+91 pts)
  • 165 lb x 4 reps (+96 pts)
  • 185 lb x 2 reps (+81 pts)
  • 185 lb x 2 reps (+81 pts)
  • 195 lb x 2 reps (+87 pts)
  • :) Number 3 wasn't great form so I rested, put on a great song and did it again.
• Push-Up:
  • 10 reps (+19 pts)
• Running (treadmill):
  • 0:01:00 || 0.1 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6.5 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6.5 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 7 mph (+12 pts)
  • 0:01:30 || 0.1 mi || 3 mph (+5 pts)
• Dumbbell Step Ups:
  • 20 reps || 8 in (+36 pts)
  • 20 reps || 8 in (+36 pts)
  • 20 reps || 8 in (+36 pts)
  • workout #1 with The Journey www.smallchangesbigpicture.wordpress.com
• Crunch:
  • 5 reps (+5 pts)
  • 5 reps (+5 pts)
  • 5 reps (+5 pts)
  • workout #1 with The Journey www.smallchangesbigpicture.wordpress.com
• Body Weight Lunge:
  • 5 reps (+7 pts)
  • 5 reps (+7 pts)
  • 5 reps (+7 pts)
  • workout #1 with The Journey www.smallchangesbigpicture.wordpress.com

30 Rules to Lift Like a Girl...written by Nia Shanks

Thinking that you might want to lift some weights?  Have you thought about it, had some jitters and haven't really started or just aren't sure what you are doing?  Read this article...strongly suggest it!  Nia Shanks, one of the members of Girls Gone Strong, wrote this and posted it the other day on her blog.  I really like #1, #2, #4 & 5...ok...way to many to list that I really like.  Here is the article and this is the link to the original spot where it was posted.

30 Rules to Lift Like a Girl & Look Absolutely Awesome                                                     A couple weeks ago, I came across an awesome article – 30 Rules to Lift Like a Man. It was a terrific list of training and nutrition “rules”, and I commented that women should follow the majority of them, too.

Because I strongly believe women should proudly Lift Like a Girl, I decided to create a list of my own, and by applying these “rules”, you’ll end up looking absolutely awesome.

Without further ado, I present to you – 30 Rules to Lift Like a Girl & Look Absolutely Awesome.

BOOM!

1. Lift Heavy Stuff. Ladies, if you want to look awesome, then you must lift heavy. What exactly do I mean by “heavy”? Ideally it’s a weight that is challenging for 3-10 reps (you can go higher with lower body exercises once you’ve attained a good level of strength). You should have to focus, and work hard, to complete your set on compound exercises like squats, push-ups, deadlifts, rows, presses, chin-ups, lunges, etc.

Also, this serves as a good rule of thumb.

Bottom line – pick up something heavy, put it back down, and repeat. Very good things will happen to physically, and mentally.

2. If You’re Gonna do Conditioning, do Real Conditioning. Bobbing up and down on an elliptical machine for half an hour is not what I consider real cardio/conditioning work. Instead, run some hill sprints, pull or push a sled, jump rope, or do kettebell swings.

This type of conditioning isn’t mandatory for fat loss or improved performance, so you may opt for walking or hiking instead, which is totally acceptable.

3. Stop Thinking about Fat Loss; Train for Performance. I’ve discussed in Letting Go of the Fat Loss Mindset and Part 2 why women can benefit from not focusing on fat loss, even if that’s the goal they want to achieve.

Forget about burning calories or working yourself into a useless puddle of sweat with each workout. Make it a goal to do a little better than the list time you performed that workout.

Do not train for fatigue and utter exhaustion – train for performance.

4. Squat. I don’t care which squat variation you choose – front, back, safety bar, goblet – as long as you’re squatting in some form.

5. Deadlift. Just like with squats, I don’t care which deadlift variation you choose – RDL, single leg, conventional, trap bar, sumo, rack pull – you should be pulling some heavy weight off the floor.

6. Dominate your Bodyweight. Push-ups and inverted rows are a great place to start. If you can’t perform 10 perfect push-ups or a single bodyweight chin-up, set up your training so you can achieve those goals. You can also have the goal of performing other bodyweight exercises like pistols, handstand push-ups, and other awesome bodyweight-only exercises.

If it seems like you’re a long way from performing even a single traditional push-up, don’t be discouraged. We’ve all been a strength training beginner before. You’ve gotta start from the beginning.

7. Be the Best You Possible. Forget about trying to look like the latest model on the cover of a magazine, or even your favorite athlete. Stop comparing yourself to other people. Focus on becoming the best you possible and highlighting your unique features and abilities.

It may take a little time to discover your natural strengths, but it’s well worth it.

8. You’re Never Too Good for the Basics. Some people search constantly for “unique” workouts or exercises. They think there’s some magical new exercise that will help them achieve their goals and that the basics will no longer work for them.

This is a huge mistake. No matter your training experience level, you’re never too good, or too advanced, for the basics like squats, deadlifts, push-ups, chin-ups, and other compound exercises.

9. Work That Booty. Squats, deadlifts, and lunges have always been staples in my training and my clients’ programs. But sometimes, they’re not enough to produce the results women crave in the booty-department. This is when glute bridges and hip thrusts can play a huge role in helping you achieve booty-liciousness.

10. Get Off the Scale. Your self-worth and results from eating right and training hard are not accurately reflected by the number you see on the scale. Click that link for more information.

11. Don’t Whine or Complain. Everyone had to start from the beginning and learn how to properly perform basic exercises, and so do you. Get in the gym and take action.

I don’t care if you can “only squat 45 pounds.” That’s your starting point. Accept it. Own it. Improve upon it.

12. Don’t overdo the “Core” Work. Every woman wants a flat stomach; but, endless sets of leg raises, crunches, or any other ab exercise isn’t the way to get there. Sure, a few sets of direct abdominal work is fine, but don’t put too much emphasis on it. You’re better off working hard at big, compound exercises and improving your performance.

13. Enjoy the Journey. If you dread your training sessions, then something is wrong. Find a way to make the journey enjoyable.

This can be accomplished by setting training goals that get your excited. Don’t be afraid to think outside the box.

14. Don’t Rely on Curls and Extensions for Sexy Arms. So you want a nice pair of arms? Then make it a point to bust out perfect sets of push-ups or parallel bar dips and inverted rows and chin-ups. Those exercises will do the trick, and will make the rest of your upper body look absolutely awesome in the process.

15. Don’t be Afraid to get Strong. Most women think lifting anything heavier than their purse (see pic at the top) will make them big ‘n bulky, and even more so a loaded barbell. Ladies, don’t be afraid to get strong. Busting out sets of parallel bar dips, squatting your bodyweight for reps, and deadlifting twice your bodyweight will  not make you big ‘n bulky.

It will, however, make you more confident in the gym and your everyday life. Plus, it’s the best way to build that lean, athletic look you so desire. If you’re interested in lifting heavy singles, doubles, and triples for the first time, click on that link for more information that will allow you to do so safely.

16. Eat Food. Eat Real Food. For the majority of your meals (I’d say at least 90%) eat real food. You know, things that you could hunt, grow, and find in nature (wild caught fish, grass-fed beef, fruits and veggies, etc). Oftentimes this single tip helps people shed fat easily.

17. Eat Your Protein. I’m a fan of eating around 1 gram per pound of bodyweight. Protein helps you feel fuller longer, and aids in muscle tissue repair.

My awesome, delicious, high protein cheesecake bowl

18. Embrace the Power of Rows. Numerous women wear high heeled shoes frequently, suffer from poor posture (anterior pelvic tilt, forward head posture, kyphosis), and/or sit most of the day. This is a recipe for not only terrible posture, but aches and pains.

You can’t do too many rows, in my opinion. Make sure rowing variations — cable row, one arm dumbbell, inverted, and other variations — are a staple in your training programs. While it won’t fix the issue completely, it can help. (It would behoove you to be diligent about correcting your posture throughout the day as well).

19. Don’t be Afraid to Train Alone. I stole this one, word for word, from the 30 Rules to Lift Like a Man article mentioned at the top of this page. Women, in my opinion, can be the worst about training alone.

Oftentimes women won’t brave the gym, especially the weight room, if they’re solo. Ladies, if you’re intimidated to weight train alone, it’s time to woman-up. Forget about what other people think or how many men you’ll be surrounded by.

Chances are, if you follow all of the rules in this list, you’ll be out-lifting most of them in a few months. Get back there and proclaim your spot in the weight room and show everyone what it means to Lift Like a Girl.

20. Some Days You won’t Feel like Training. Suck It up, Sister. You’re gonna have days where you don’t want to go to the gym. Maybe you had a long day, or you just “don’t feel like” training.

Unless you’re sick or truly need a break from lifting (and this does happen), do yourself a favor and get in the gym. Go through your normal warm-up. More often than not, you’ll feel great and will end up having an awesome training session. Many times these training sessions can lead to PRs (personal records).

21. Adopt Eating Habits that Work for You. Maybe you want to try a method of intermittent fasting. Maybe you just want to listen to your body and eat when you’re hungry. From experience with myself and my clients, it doesn’t so much matter when and how you eat, as long as you’re making smart food choices. Plus, you’ll obtain much better results and have a lot less stress if you adopt eating habits that fit into your lifestyle.

22. Earn Your Isolation Exercises. So you want to really bring out your deltoids or improve your arms? Great. That’s fine. But, you need to earn those isolation exercises by working hard on the big, compound movements that provide more “bang for your training buck”. For example, if you want great shoulders, you should work really hard at overhead presses, first and foremost. Once you get strong on that exercise, then feel free to add in a few sets of lateral raises.

Don’t perform endless sets of isolation exercises at the expense of the compound movements that provide the majority of the results.

23. Don’t Overdo Cardio. This is a huge mistake a lot of women make. Usually, whenever a woman decides it’s time to lose some fat or improve her physical appearance, she starts a rigorous cardio regimen. Day in, and day out, she spends hours doing cardio. The vast majority of your success relies upon nutrition compliance and getting strong in the weight room on the basic exercises. Nutrition and progressive strength training are the most important factors for building an awesome body, not cardio.

If that wasn’t the truth, I wouldn’t be saying it. And, my clients wouldn’t keep hiring me.

24. Set Motivating, Performance Oriented Goals. Most women workout to lose fat, and that’s all they think about. Not you. You Lift Like a Girl. That means focusing on performance goals like performing push-ups, achieving your first bodyweight chin-up, or deadlifting 1.5 times your bodyweight.

Let the other women track the calories burned on the elliptical machine. You’ll be too busy in the weight room training your way toward goals like squatting your bodyweight for 10 reps.

25. If You Can’t get to the Gym, use Bodyweight Workouts. You don’t need a gym to train hard and build a body you’re proud of – strong, lean, healthy, and athletic. If you can’t get to the gym, or you’re traveling, you should be doing bodyweight workouts.

No excuses!

26. Challenge Yourself and see What You’re Capable of Doing. Don’t be afraid of taking on new challenges, like learning kettebell exercises, or the Olympic lifts. Perhaps you want to compete in a powerlifting meet.

Take a chance and see what you’re truly capable of doing. You just may surprise yourself and find a new hobby in the process.

27. Train around Your Injuries. This is another one I took directly from the 30 rules to Lift Like a Man article referenced at the beginning. Even if you have an injury, that’s no excuse to stop training entirely. Maybe you have a bum shoulder, or elbow. You can still find ways to train your lower body with intensity and enthusiasm.

Likewise, if you have a lower body injury, you can still train your upper body. The circumstances will not always be ideal, but you can’t make excuses. Train what you can with persistence and determination.

28. Realize that Success Leaves Clues. It baffles me when women compliment my physique, and when I tell them how I built it (heavy, compound exercises and very little cardio) they exclaim, “Oh, I can’t do that. I don’t want to get big and bulky!” Well, if you like how I look, and how other women look who engage in heavy weight lifting look, why do you think you’re an exception and will mysteriously end up “big ‘n bulky”?

If you want to look like a marathon runner, train like one. If you want to look like a strong woman who can lift heavy, dominate her bodyweight, and face any physical challenge presented to her, then train that way.

29. Have the Right Plan of Attack. Having concrete goals like being able to deadlift 1.5 times your bodyweight is awesome. However,  if you don’t have a solid plan to get there, you’ll end up frustrated. If you don’t know how to set up your training properly, seek an expert or resources that will help you. Your training must match the goals you’re trying to achieve.

30. Don’t Stop. Don’t. Ever. Stop. Weight lifting should be a lifelong journey, not a short-term solution. Sure, you may start working out because you’re only concern is looking better, but find a way to make training a passion.

Follow these Rules and Proudly Lift Like a Girl!

Jessica's Journey...January 11th "time to play & eat"

Phase 4...Phase 4...Phase 4

I got my e-mail yesterday with everything that I need for Phase 4.  All I can say is...hmmm.  How in the world am I going to do those exercises?  They look very complicated and hard.

As I start a new phase I tend to always have a bit of panic going on in my mind.  I have moments where I doubt myself and don't think that I will be able to handle this next step.  Ever had one of those moments where you start to doubt what you are capable of?

I started to Google different things yesterday for the exercises because I like to try to see how other people do things so I can try to do everything as best as I can.  There are some exercises that also have spoiler alerts throughout the web that indicate if I do something the wrong way that I could injure myself.  The last thing that I want to do is injure myself.  So research, research and more research.  Thank goodness for YouTube!

As I was getting my gym bag ready for the morning it occurred to me that I still didn't know what I was going to be doing there.  I didn't feel confident enough to start the new phase yet because I still wanted to look some different things up and had a few questions I needed to ask to get some clarification.  This is probably the first day in a very long time that I have gone to the gym and had no idea what I was going to be doing.  Very weird feeling for me.

Turns out...someone didn't put some of their "toys" away at the gym and so I got to play with them this morning.

One thing that I haven't done yet was deadlifts with a barbell.  I have always used dumbbells and this was getting very tough on my arms and hands.  Those big barbells are intimidating and I just hadn't taken the step yet to use those.  This morning there was a shorter barbell just sitting on the mat, all by itself, just asking to be lifted.  I wasn't too sure how much this barbell weighed, I think that was the part that I was most timid about...just not knowing what I was lifting and using.  I was pretty sure that it weighed more than 15 pounds but I don't think it weighed more than 35 pounds.  I did do a few sets of push presses with the bar at first just to try to figure out how heavy the bar might be.  (Have I mentioned that I really like push presses?  They are so fun.)  I started out small with the weighted plates as I put them on the bar.  I put on the clamp at the end and then...my new grips!  (Love those too!)  At the end of my lifting I had 90 lbs on the bar.  Next time I will have to do a little bit more.

This morning I played.  Now I feel a little bit more confident on using the barbells and that is getting me one step closer to being ready for Phase 4.

I have been working very hard at what I eat too.  I know that food is my downfall...I like to eat.  Since Culver's is just a few blocks away and they have the only ice cream I can eat without getting sick...and McDonalds, Wendy's, Buffalo Wild Wings, Arby's, etc. are just minutes away...the temptations are everywhere.  This past weekend we had a family Christmas and my brother and sister-in-law introduced me to an app that they use to help track their food.  I have been using pen and paper but that isn't always with me and then I forget to write things down.  If I am truly accountable to my food I have to have something with me all the time.  I checked it out and I have to say that I really like it.  Probably the best feature for me is the ability to scan in the barcodes of whatever it is that I am eating.  I can also put in my workout that I did that day.  One other cool feature is that I can see what my friends are doing for a little extra motivation.  If you want to see what I am really doing everyday and help keep yourself on track with your food go check out www.myfitnesspal.com.  Just add me as a friend (you can send me a comment if you would like my e-mail address) and you will get to see the days I am really good with what I eat and the days when maybe I'm not quite as good and get to see what I am doing with each workout.

I also came across a really funny video today by StreamFit.  You can view it here on YouTube.  It reminds me of me at times and what I am thinking and what I see other people doing while they are at the gym with their trainer.  I love the part about the foam roller.  I just got mine and am a bit scared to use it because I heard that it hurts. Why this video has to have a bad word in the title is beyond my comprehension...so just ignore that.  I don't remember hearing any actual bad words in the video...just the title.  (I just watched it again...one word that isn't great that I found)  Probably did that to get more people to view it...again, something else I just don't understand.  This is pretty funny though.

Oh...and now our snow that decided not to be here for Christmas is back.  Minnesota, I think our winter is now here.  (Ok...it may be back to 50 degrees next week...who knows!)

Jessica's Journey...January 9th "video time-Quinn and push-ups"

A few days ago I wrote how I did some push-ups with one of my kids on my back.  Then...a comment was given on how I should make a video of this.

Today, I did.

I know that I need to work on my form.  It is horrible.  I knew that as I was lifting Quinn up.  I need to also work on bringing my upper body down farther during my push-ups.  They really are a lot easier without a kid on your back.  Quinn, my 4 year old, is over 40 lbs and he is really heavy on my back.  I think I'm still hurting a bit from it.

The video that we took was actually the 4th time that we tried this.  The person who took the video for me is 8 years old so we had to do a few rounds to make sure we were actually in the video.  :)  I think that she did a pretty good job on this take.

Here you go!  Now go put a kid on your back and do some push-ups.  They think it is fun!

Today's Workout:  Other than the 16 pushups or so that I did to try to get a video made this afternoon, I finished Phase 3!!!!  Phase 3 was 4 weeks and each week had 3 different workouts and they got longer and harder each week.  Example...every single set that I did today in every exercise had 14 reps in it.  When I started this phase, I started with 8 in the sets.  I am very glad to be finished with this stage.

The hardest exercises for me during this last week was probably inverted rows (where you hang off of a bar and then pull yourself up) and a reverse cable cross (I think that's what it is called).  The inverted rows are difficult just because my hands like to slip off or get weak towards the end of the sets.  The reverse cable cross is just awkward for me.  Planks...any kind...those are tough for me, always.  They are better than what they were at the beginning but they still require a lot of focus and strength.

What was so-so during this phase?  At first the core rows were difficult but they did get better and I actually put weight with them.  In the beginning I did not like doing these.  I think the reason was partly because I once took a circuit type of class and one of the exercises was a core row.  I couldn't do it, the only one in the class that couldn't do it.  That kindof takes your confidence and squashes it into a pulp.  When I did the core row last week they were pretty fun.  (I know, these are crazy words coming out of my mouth considering 4 to 6 months ago I couldn't do one at all).

What I liked.  I like barbell push presses.  I really, really like these.  I like doing deadlifts too.  Towards the end my hands were really getting torn up but...guess what came in the mail today?  My grips are here!!!  Now I know I can do a better job at deadlifts and probably increase the weight faster.  I also liked a new one that I got to do where you have a foot up behind you and then squat on one leg.  Very fun and challenging.

My biggest challenge right now is my food.  I am really working hard at this but this is my downfall...pretty sure.  I like tasty food but am learning and realizing that the healthy options are much better for me than others.  I feel better when I eat better.

Jessica's Journey...December 19th. The "not so pretty" side of strength training.

This morning I did some deadlifts with the most weight that I have tried so far.  Two dumbbells, one in each hand...both at 52.5 pounds.  That is over 100 pounds that I am holding on to with just my palms and fingers.  It's pretty fun :)  I try to increase the weights each time and when I able to finish the number of reps I am told to do it is just an amazing feeling.

 (...I know a lot of you are thinking that I am just crazy for saying that lifting weights is a fun thing to do but...have YOU tried it?  Don't say I'm crazy until you have tried it yourself.  Deal?)

The "not so pretty" side of strength training is what happens when you lift weights.  I was done with my workout 6 hours ago and my hands still feel like they are raw.  The pain in my fingers, the bumps that are developing, the dryness and skin peeling away...it is all just plain disgusting.  I took a picture of what my hands look like so you can see a little bit.  I have callouses that have formed and are continuing to form.  Can you see them on my hands?  

The "not so pretty" side of strength training is leading me to my next adventure...wearing gloves.  I really don't want to do this because it will just make me stand out that much more at the gym but I think that if I continue to strength train without gloves my hands are going to be in really bad shape.  

So, I could get my gloves out and wear those or...I could take this advice that I found on the Girls Gone Strong Facebook page...

 My female client was teasing me about my calloused hands the other day...But you know what?

I LOVE my calloused hands and wouldn't trade them for the world! They are a hard-earned badge of honor and I wear them proudly! They are the reason I can hold onto 350 lbs without straps, they are the reason my hands don't fail when I am using 245 lbs for reps on RDLs, they prove that day in and day out I put time and effort into challenging my body. They are the reason I don't need help moving furniture or carrying groceries or changing a 5 gallon water jug...So yes, she can tease me about my calloused hands, it just makes me love them more because they are so rare.

- Molly

I just happened to stumble on that comment today and now I may just use those gloves for spin classes.  Not sure yet...my hands still hurt :)

The other "not so pretty" side of strength training is the pain in stretching.  On Friday I tried a new exercise.  I was actually really liking it (it was the straight leg deadlift) and I worked hard at going slow so I could focus on my form.  I did a bit of research about this type of deadlift as well and was aware that without the proper form the possibility of injuring myself was higher.  It is now three days later and I still am sore on the back of my legs.  Three days!  I went to stretch this morning on the mats before I started my workout and it was just very evident how tight my muscles were as I got down on the mat.  I tried to touch my toes, which is usually not hard for me to do.  This morning I couldn't touch my toes without being in A LOT of pain.  The "not so pretty" side was me grimacing as I was trying to get the tips of my fingers to the tips of my toes.  Ouch...ouch...ouch! 

What else is "not so pretty"?  Imagine, if you will, doing 10 reps of deadlifts with a 52 pound weight in each hand.  At the end of moving with these 10 times, the dumbbell almost slips out of one hand and you then know that you can't get both weights back to the rack without either falling or dropping something.  You put one weight down on the floor as you continue to carry the second weight back to the rack.  You make it there!  Big accomplishment after just finishing your deadlifts.  Just as you get to the rack you have huge drops of sweat drop onto the weights from your face.  Now I have to clean those...but at least it shows that I was working hard this morning.  But it was still "not so pretty".

My workout today:

I did something new today...can't remember the name of it but I did have to do a little bit of setup in order for it to work.  I had to move some of the weight benches around so I could use some other machines to balance if I needed to.  To sum up what I did I had to put one leg up on the weight bench behind me and then do some lunges while keeping that leg up.  I was pretty concerned about my balance and I was glad that I had another machine by me to hold onto once or twice.  Somehow I also managed to scrape up my leg when it slipped off the weight bench but it seems to be a lot better now . It was pretty blue and purple for a little bit.  Talk about "not so pretty"...that was me today.  :)