5/29/22 - idk but at least i went to the gym 🐸

Had a really hard time walking in today but I'm glad I did. I thought I would just stick to a treadmill and walk for a bit but I worked up the courage to lift like I wanted to :)

I'm socially anxious so this was a good day for me. I'll try to remember it when I'm feeling down again. I wrote this in my phone: "Learn to give a fuck about me, nobody else"

[workout below]

Front Squat WU: 95lbsx1 (lol it was way too heavy) 3 sets: 85x6 CD: 75x6

Bench WU: 60% 45lbsx10 3 sets: 85-90% 65x5 CD: 55x8

5/28/2022 - Rest 💤

I went to track and field state for the first time as a coach yesterday! I had to drive 7 hrs total in the car to have the IHSA fuck up and steal finals from my guy. But oh well, he walked in graduation today instead. It took a lot out of me but it was a good day and I learned a lot.

I'm opting for rest today because I'm still sore from last Tuesday lol on top of being in the sun all day yesterday and my social battery needs to recharge

Tip of the day: Rest is just as important as exercising! Muscles tear to repair and grow back stronger (that is what soreness is). They can never fully heal and get stronger without r e s t. Opt for stretching, eating nutrient rich food and protein, and sleeping a lot on your rest day :)

5/26/22 - Glutes and Hammies 🍑

Barbell Split Squat WU: 65lbsx8 75lbsx6 (3 sets) CD: 65lbsx8

Single Leg RDL 30lbx x10 (3 sets)

[thoughts/tips under the cut :) ]

bruh my legs were hurting SO. MUCH. after this workout. I'm seriously so weak, I have jello legs walking around even at the end of the day. But I'm glad I did it and I'm glad I'm staying consistent and I'm glad I'm not getting scared away by the many many guys in the weight lifting area each time.

I wanna take pictures soon but I don't have many cute outfits for the gym (yet) and I'm a lil shy but maybe somedayyy

Tip of the day:

Water helped me so much today its unreal. You need extra water if your muscles are being pushed very very often. It helps with soreness and keeps you from cramping up or getting injured.

If you have trouble drinking water, it really helps me to visualize my muscles being saturated like a plant every time I take a drink. And the goal is to water it like a plant and keep going until the plant stops absorbing the water :)

You can't hate your body into looking the way you want it to look.

Do what you will with that knowledge.

- Erika, The Crazy Medicine Lady

5/24/22 - Max out day! 💪🏻

I'm starting from scratch on my weight lifting (again) so I maxed out today. I can get accurate percentages of my strength so that's helpful

My current maxes are: Squat: 120lbs // Lifetime PR: 175 Trap-bar Dead lift: 155lbs // Lifetime PR: 195lbs (I think?) Bench Press: 75lbs || Lifetime PR: 85lbs

[thoughts and tips below the cut]

(I wish I cared more about upper body so I can look like Korra but I just can't lmao)

Yeah... my squat sucks so much more than I thought it would lol. It looks like I'm ~50 lbs off from my lifetime max with my lower body but at least now I know how much I should train with. I'll make more posts about what percentages/reps I do because I think it's really helpful for any kind of training.

Maybe I'll weigh myself this week but I don't really feel like it. My stomach has been having issues lately so I don't want to measure anything while I'm sick. It's not my normal so I shouldn't pretend it is :)

Tips for friends new to lifting: * Don't be discouraged if your numbers are low! The true measure of overall strength is consistency * The most effective way to get stronger is by lifting weights. It takes so much longer when you only do body weight exercises, so you might as well start now lol * Maxing out is super helpful even if you want to be "toned". 75-100% of your strength is considered lifting heavy so if you want to be toned, you still need to max out to know what your strength level looks like below 75% * Women getting bulky from just weight lifting is a big fat myth. We don't build muscle the same way men do so it's a lot harder to get bulky muscles. * "What about Simone Biles?" She is 4'8''. Very very short women can bulk up easily. Unless you're 5 feet tall or below I wouldn't worry about getting bulky. * For women who do want to get bulky: It all comes down to nutrition and workout load. If you want it, you can get it. It just takes more dedication and time :) good luck!

Some random fitspo