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This is so weird for me. I just keep rolling between 120.2 and 120.8!
Oh, and the uptick in weight is water. I had a killer lower body strength training session last night. No DOMS here - I'm sore especially in the lower back and glute area. The rep scheme has hit the 3X19 mark for elevated split squats, elevated RDL's, and step-ups. And, frankly if I didn't have some water weight at this point due to post workout inflammation, I would be a very upset women.
Trust me when I say when one hits the higher end of their reps in strength training, that's when the hypertrophy really begins. At least for this girl's body.
The fluctuation between 120.2 and 120.8 is weird because it's the lowest fluctuation range I have ever incurred since beginning this journey back in 2017. It's absolutely normal to fluctuate anywhere between 3-5 lb in a day and/or week. And, if one is still a menstrual female - it's 5-7lbs in a day/week. I'm post menopausal so 3-5 lbs in flux has been the norm until this year.
I noticed I was really only fluctuating in 3 lb increments. And, now it's within a .6 lb increment. I'm not even sure what that means other than maybe I'm depleting my glycogen stores quicker than I think before I can replenish. Given there is new muscle tissue, this kinda makes sense.
Oh, and for the record I approach my rep and sets and little different than most. It's the slowing going route and what one might call "very controlled progressive overload." For those among us who believe "push to failure" is the only way to go. You can argue what that will do to a person with MS with Vicky down at St. Lukes rehab center. She's got about 14 years experience and has worked with every manner of patient with CNS issues including individuals who are paralyzed from the waist down. I'm sure she would welcome a good debate :-)
That being stated, for the record folks with MS or anyone with CNS issues are absolutely under NO conditions to supposed to push to failure with regards to strength and weights. Since muscle fatigue and/or muscle spasticity are usually at play in some manner; using the "push to failure" approach will likely result in total collapse. And, I mean literally falling to the ground like a bag of potatoes. For the person with stiffness like myself, the muscles will start to tremor uncontrollably as if the body is hooked up to some high voltage generator. And, to some degree it is circuitry overload.
My neurologist had already marked in my chart that she felt I pushed too hard. So, when I met with Vicky down at St. Luke's years ago - she was finally able to get the goods on how -->this girl<-- actually approaches strength training.
I run through 3 separate cycles of the same set and rep scheme before I increase by 1 rep for each set. So, yesterday I increased to 3X19 for lower body exercises except sumo squats. I'm still at 3X12 for those since I just increased that weight to 26 lbs.
I will do that same rep scheme for the next lower body session. And, the next session after that one just to make sure the neural pathway between muscle and brain has been adequately established and adaptation has taken place. After that third and last cycle at those reps, I increase to another rep for each set or increase by 3 reps overall.
After I hit 3X20 - I will increase the weight. I do this with all upper body exercises as well.
That being stated, after feeling what elevated split lunges feel like at 3X19 with 12 lb dumbbells. When I increase to 15 lb dumbbells - I'm DEFINITELY going for higher sets and lower reps. I think 5X5 just to start with to see how the legs handle it.
It's not the going down part, it's the coming up. The right leg has a 3 second wobbly delay before it get's the signal from my brain and spinal cord to "PUSH UP!" Even, with the step-ups I'm just going to start with a 5X5 rep/set scheme. With an increase from 30 lbs. to the 40 lb kettlebell, it will be a whole ten pound increase. I'm listening to my gut on this...honestly, I don't even know if Vicky would approve of hitting that much weight on the lower body. But, how do I know unless I try. Either way, I want to be dumb within reason so I'm playing it safe as the weights increase.
Anyway, now I'm just brain storming out loud, LOL! All of of this is to say that yes, it is the slow boat to hypertrophy but for my needs it's the best and safest route. When I explained to Vicky how I approached my progressive overload, she smiled and said "that is exactly how you need to be approaching it! And, I can tell by your form that you are not going overboard or pushing too hard."
To date - in the seven years I've been doing it this way I have not been injured a single time (knock on wood). But, to be fair I also to pray to God and every Eastern Guru I know not to get injured before I begin each workout.
So, a little bit of divine intervention may be involved :-)
And, if anyone is curious if I actually gain any muscle from this approach? Well, I don't think I would have gone from only being able to do push-ups against the wall back in 2017 to doing 3X20 unmodified pushups with a 20 lb weighted vest if new muscle fibers hadn't been created, much less going from lifting 2-3 lb dumbbells to 15, 20, and 25 lb dumbbells. So, yeah it works!
Alrighty then, time to begin the day. I hope wherever you all are, you're able to find a little peace, joy, and love in the present moment.
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54,8 кг
Потеряно до сих пор: 40,5 кг.
Еще предстоит сделать: 0 кг.
Следовательность диеты: Достаточно Хорошо.
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Набралось 1,9 кг за Неделю
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 Комментария
Never heard about “push to failure”? Seems that you might be describing more commonly “burn out”, voluntary or involuntary; stress management has a lot to do with personal choice(s) don’t you think? Easy does it!
22 июн 24 написано членом: Zoofeather
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Google "train to failure“ or "push to failure“ if you want to educate yourself on what Egull1 is talking about @Zoofeather. It is not "burnout“.
22 июн 24 написано членом: sk.17
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@zoo - Sk is correct. "Training to Failure" or "Push to Failure" is not equivalent to burnout in the weightlifting community. That term and/or stress management as we might say in the field of psychology would be better applied to those in social work or humanitarianism. And, I would know because I used to be an "official humanitarian" - LOL! And in that field your assessment would be spot on. In this context I'm speaking from the physical plane of reality. Specifically, muscle groups one targets through strength and weights in the gym where the controversial topic at hand is how to best stimulate and fatigue muscles in such a way as to get the optimal amount of hypertrophy (i.e. new muscle growth) otherwise known as "gains". If you're that interested in the approaches, you can google "train to failure", "Progressive Overload", and even RPE (rate of perceived exertion) used in tandem with TUT (time under tension). This last one is likely more the category I fall into.
22 июн 24 написано членом: Egull1
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Yup. Check out Renaissance Periodization’s videos on it. Interesting stuff. There’s a huge difference in approach to many things from even ten years ago.
22 июн 24 написано членом: Katsolo
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Feedback loop - something tells me mind over matter is muscle between the ears; everything become mental to memory pain and pleasure; the term brain or brawn comes to mind; my point! Easy does it….don’t take it too hard….if it is not fun, it is not worth a lot of effort, simple philosophy…..and fun takes effort. Yin/yang
23 июн 24 написано членом: Zoofeather
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Generally agree, but it depends on where you are and what the driver/motivation is for that person.
23 июн 24 написано членом: Katsolo
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Though I appreciate your point, and readily agree that I don't want to start out too hard. I don't resonate with the "mind over matter" model. It tends to fall in line with the typical western notion that Descartes perpetuated many moons ago - "I think, therefore I am". Which, by the way - Eastern spirituality does not resonate with as well. Mind over matter seeks to put "mind" as the Master over everything else including the senses. And, anything external or internal is servant to it and that includes God, the infinite, and the holy spirit if you will. The lens of the mind can impact these things for sure, but as Buddhist Lama Trungpa Rinpoche once said "If you think YOU are the do-er, then you are truly lost." Which, is why I appreciate Kat's comment here. Because, "who" actually drives the car is the most important question to ask. As my other spiritual teacher Ram Dass puts it, I work by the reverse model. "I am, therefore I think." Which is to say this mind understands it is a phenomenal instrument, but it is NOT the master (THANK GOODNESS). The Divine infinite comes first, the soul or spirit is a child of it, and the mind is but a servant and an excellent one if it is clear, focused, and has faith in the process (and, the process is where the true effort lies). So, instead of trying to use my mind to "dictate" what the matter or form will do - it has become a student to it. It has learned and is still learning to meet the form and all its processes exactly where it's at so this spirit can transcend from there. It's interesting you reference Yin/Yang. Keep in "mind" that yin and yang is not a commentary on mind vs. matter or brain vs. brawn. If anything mind (or ego) is considered just as much a product of matter as anything else we call form that the Divine has created. It is a symbol meant to indicate the dualistic dance we engage in between spirit and form. It's that subtle difference between saying I'm a human being vs. I'm a "being" manifested in human form. This dance between the form and the formless is one we all take on when we incarnate as humans. The circle around the yin/yang sign represents the infinite or the Creator that started the whole dance to begin with. And, a wonderful, amazing dance it is...which, is why this mind confesses it is never the one lifting the weights - it's doing what mind is supposed to do and just trying to decide the best approach to view the experience so it's spirit can indeed thrive and have some fun without causing unnecessary suffering. :-)
23 июн 24 написано членом: Egull1
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The I Ching Book of Change might be called the book of “chance” to a toss of coins that offer its combination of 64 themes; a single constant a fine line between yin/yang “the pure middle path”; does the master ride the horse or the horse the master, or a balance in between (intentions that conflict to each other) — Myself, I try not to ride anything that requires a saddle and bigger and taller than myself and a horse requires way too much trouble, so back to my point, easy does it (not to be confused with lazy). So much stress is self induced anxiety…
24 июн 24 написано членом: Zoofeather
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