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Approved Log Supertired health and recovery log - female

Supertiredwantfood

Staff
Female Moderator
EVO Logger
Strong Woman
Hello everyone! Back at it again with my 4th log

As you all know I've been on a heck of a journey physically, mentally and spiritually this year - this log aims to track the progress of all of those things.
I'll mention anything in this log that feels relevant to where I'm at in terms of mental health, spiritual habits and progress, as well as of course diet and training.

My diet will not be calorically tracked for some or all of this log - I'll be focusing on eating foods that make me feel good and function well. My training will most likely bounce between 5-6 days per week as per usual, with lots of walking. I will provide regular full-body physique updates first thing in the morning, no pump. Then of course pump pics to show off my muscles 😎

Little run-down of what has been working for me so far:
- wake up between 4am-5am
- 30 mins reading scripture and prayer first thing after waking up
- 20-30 min walk in the morning
- small breakfast pre-training
- training
- sometimes 15 mins in sauna with meditation, I'll listen to worship music in there too
- lunch and dinner either chicken or kangaroo, veg and rice
- if I'm not too tired I'll do more reading, otherwise I'll skip that and just pray
- bed between 8pm-9pm

Re-cap of training split:

Mon - glute/hamstring/calves
Tue - chest/delt/bis
Wed - glute/quad/calves
Thu - back/delt/tris
Fri - glute/hamstring/calves
Sat - active rest OR chest and delts or back and delts if i'm bored, optional
Sun - active rest

Re-cap of measurements: a few months ago vs now

Previous measurements:
Height: 163cm/5"4
Waist: 68cm
Bust: 92cm
Glutes: 96cm
Thigh: 53cm
Upper arm: 31cm

Current measurements:
Height: 163cm/5"4
Waist: 68cm/26.8" (same)
Bust: 92cm/36.2" (same)
Glutes: 99cm/39" (+3cm/1.2")
Thigh: 54cm/21.2" (+1cm/0.4")
Upper arm: 32cm/12.6" (+1cm/0.4")
Calf: 37cm/14.5"

Hope you guys like my beach and animal pics, because there are going to be a lot of those on this log!
 
Hello everyone! Back at it again with my 4th log

As you all know I've been on a heck of a journey physically, mentally and spiritually this year - this log aims to track the progress of all of those things.
I'll mention anything in this log that feels relevant to where I'm at in terms of mental health, spiritual habits and progress, as well as of course diet and training.

My diet will not be calorically tracked for some or all of this log - I'll be focusing on eating foods that make me feel good and function well. My training will most likely bounce between 5-6 days per week as per usual, with lots of walking. I will provide regular full-body physique updates first thing in the morning, no pump. Then of course pump pics to show off my muscles 😎

Little run-down of what has been working for me so far:
- wake up between 4am-5am
- 30 mins reading scripture and prayer first thing after waking up
- 20-30 min walk in the morning
- small breakfast pre-training
- training
- sometimes 15 mins in sauna with meditation, I'll listen to worship music in there too
- lunch and dinner either chicken or kangaroo, veg and rice
- if I'm not too tired I'll do more reading, otherwise I'll skip that and just pray
- bed between 8pm-9pm

Re-cap of training split:

Mon - glute/hamstring/calves
Tue - chest/delt/bis
Wed - glute/quad/calves
Thu - back/delt/tris
Fri - glute/hamstring/calves
Sat - active rest OR chest and delts or back and delts if i'm bored, optional
Sun - active rest

Re-cap of measurements: a few months ago vs now

Previous measurements:
Height: 163cm/5"4
Waist: 68cm
Bust: 92cm
Glutes: 96cm
Thigh: 53cm
Upper arm: 31cm

Current measurements:
Height: 163cm/5"4
Waist: 68cm/26.8" (same)
Bust: 92cm/36.2" (same)
Glutes: 99cm/39" (+3cm/1.2")
Thigh: 54cm/21.2" (+1cm/0.4")
Upper arm: 32cm/12.6" (+1cm/0.4")
Calf: 37cm/14.5"

Hope you guys like my beach and animal pics, because there are going to be a lot of those on this log!
@Supertiredwantfood welcome back and happy to see you logging again, thank you.

I like your new approach to health and we will be along you on your journey, and I'd love to see pics and nature.

Looking forward to more updates
 
17TH OCTOBER

Diet

- Granola and kefir with coffee
- Kangaroo, rice and veg
- Chicken, rice and veg
- Pear and apple

Supplements
- 5g creatine
- Ginger sea moss

Training
Romanian deadlift: 1x6/50kg, 2x10/70kg, 2x8/70kg
Standing abduction: 4x12/110kg
Rear kick: 2x11/75kg, 2x10/75kg
standing leg curl: 2x12/15kg, 2x11/15kg
sled calf raise: 4x10/120kg

Cardio
- 75 mins walking

Mental health and spiritual
- 30 mins reading scripture and prayer
- 10 mins sauna and meditation post training
- Feeling kind of off last night and this morning, did some self care

Notes
- Granola and kefir have been causing a lot of bloating, not going to have anymore
- Took meds in afternoon, will begin taking at night tomorrow
- Not feeling very strong during training sadly, hope next week is better


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this is a fresh log and a chance to reboot and start with a 0-0 score.

smart idea. now your goals can be pushed even farther
hopefully this one will last longer than a month or two 😂
 
You are going to do the best ever on this log
 
I dont think you should be training delts twice per week with only a day of rest between. Only bad things can come out of this. You already have a wide shoulder structure.
Agree with this.Too many of us, inc me, have wear and tear on our shoulder joints
 
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