sorry I missed your post Danae. Hope you got back on track with the workouts. I generally think if you're doubling up on workouts, adding the back, abs, or shoulders to any other workout except Legs is reasonable. I never double up on Leg day, but that's me.
There is nothing to be ashamed of to miss a week... sometimes it takes a while to get the hang of this stuff. Major changes! So just do your best. You're doing great getting yourself back on track!
Having to be careful with my knees right now too, as I pulled my MCL on one side and PCL on the other (yeah, I know- no one does this!) while canyoning. My doctor says very careful to push through the heels-- never let your knee go in front of the toes. Its all in in sticking the butt out. In fact... my first round, I did squats in front of a bench-- I would place myself far enough in front that my butt would just barely brush the edge of the bench IF I was doing them correctly. Basically a squat is a sit-down move and this helped me keep my form, make sure I was going down far enough as well as keeping from going on my feet/bending at the ankles. Another way you can modify is to use an exercise ball on the wall. Don't knock it-- these are harder than they look AND also force the movement to be the proper "sitting" form and protect the knees from over extending.
Trust your body and adjust as needed for YOU! It will work out!
the pain was swollen knees. i get this way from doing any type of squats (with or without weights)...so i guess i over-did it with the full workout including squats. i need to work my knees and body back into doing squats with everything else.
this week, i'm starting back on week 3. i only did the one leg workout last week (shameful) and the rest went out the window. i managed to keep my eating clean, but that's not good enough for me.
for some reason, my mood, my energy and my will to do this shifted last week and i'm so angry about it. all i can do is start over and get myself going again. i wish i had a workout buddy...but i'm super grateful to have all of you on this forum keeping me accountable.
Pain is different than soreness-- maybe you pulled something?? skip the legs altogether and just work on the 2 upper body WOs you missed. Negotiate something doable to get back on track. If you're like me and your 'to do' is too long, I get paralyzed. but If I negotiate a reasonable expectation, like "let's just do the first WO and see how I feel", then once started I usually can move on and do more.
Hope your motivation returns-- you're almost to the good part!
i'm still feeling the bad pain from the leg workout on monday and it's thursday. my body's way of saying...YOU OVER-DID IT!!
didn't workout yesterday either...did wedding stuff with FH and then went to bed. i'm not sure why i'm SO exhausted. i hope to do a bit of each workout i've missed tonight, including a lighter leg session...afterall, today is legs again.
this week - my motivation has been removed and i'm not sure why...pms isn't supposed to hit for another few days...but perhaps, she's going to come early. ;)
Don't stress about shifting a day or doubling up. If you were so tired you went to bed at 7:30, you probably needed the rest more. Leg workouts used to make me zonk hard too and I remember my first round - phase 1 workouts made it hard for me to get up from seated position (everyone has this funny potty story at some point). Make sure you stretch REALLY good after the next Legs workout and hopefully that will help with the DOMS. And again, don't feel bad if you can't fit both upper body WOs in (though I say Go For It!) today, you can do a day of each and then Legs and opt for only one rest day instead of two at the end of this week, since you had one already.
so i'm writing this here mainly so i can stay accountable to myself.
leg workout - week 3 - monday. i am STILL feeling the burn...worse than yesterday. i feel it in both good and bad ways. i think i may have overdone my legs workout...though it felt SO good at the time. last night, i didn't work out. i have no excuse, it was an upper body workout, i should've been fine...but i went home and being exhausted, went to bed at 7:30pm.
tonight is another upper body workout and tomorrow is back to legs. i WILL workout tonight (and thinking of doing last nights as well as it's a different muscle group) and then take it a little easier on legs tomorrow.
i am NOT giving up...one minor set-back will NOT throw me off the wagon. i WILL complete this program. (that's my self talk for the morning).
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