update da blog

content/know/2024-03-01-february-gains/index.md

@@ -34,15 +34,51 @@ math = true
 totototo
 #### Personal Training Reflections
 
-##### January 29
 ##### January 30
+
+This day was planned as my glute day, so we started with some **Romanian deadlifts**, on which I struggled with my grip strength, and was advised to perform farmer carries to improve in that area. I was then advised to superset in a 60s **plank**, which made me realize my split was ignoring core muscles.
+Next up were **hip thrusts**, which seemed to require no comments.
+Since the assembly / disassembly of the barbell for RDLs and hip thrusts takes like 15 minutes of it's own, the only exercise we had time left over for were dumbbell **lunges**. I had struggled with the movement pattern the week prior so I was advised to use TRX handles to lunge in a straight line. I was able to add dumbbells after getting used to the balancing aspect of the movement pattern, and realized the exercise is somewhat challenging due to it elevating my heart rate. Especially this becomes problematic for an exercise where you work the right and left side of your body separately – by the time I had to switch to my lazy leg, my heart rate was 10-15 bpm higher than when I started with my stronger leg.
 ##### February 6
+Finishing up the glute day, I struggled out some **lying leg curls**, then moved onto **hyperextensions** using a 25 lb plate. I was advised to hold the top position for a few seconds to increase the challenge. Later, I opted to progressive overload by using a 30lb dumbbell, and increasing the weight, but with a dumbbell and not a plate which is somewhat awkward to hold. Despite some form videos online saying to slightly bend at the knees, my trainer agreed with me that cue seems odd / impossible, so I opted to focus on keeping toes pointed away from one another and slightly rounding the back in order to make the movement more glute-focused. 
+
+Next, I jumped into a hip machine superset: **hip abductor** and **hip adductor**. My left abductor seemed to work a lot less than my right, so to solve for this I was advised to place a foam pad in between my knee and the machine pad – to force my left legs movement range to start a little earlier than on my right side. This strategy helped with feeling both sides engage somewhat equally. Hopefully they even out soon and I don't have to make all these adjustments anymore.
+
+I have a record of doing some bench press reps, seated chest press machine, as well as a superset of dumbbell arnold press + seated overhead press, but my memory is kind of hazy on all these.
 ##### February 13
+
+Chest dips, triceps extension, triceps pushdown, incline chest fly
+
+glute kickback, nautilus glute drive, single leg nautilus glute drive.
 ##### February 20
+upper pull
+chin up
+seated row
+lat pulldown
+incline curl
+bent over one arm row
+hammer curl
 ##### February 27
+squat
+squat with band
+standing calf raise
+leg extension
+
 ##### March 5
 
+leg press
+bulgarian split squat
+lateral raise
+reverse fly (rear delt machine)
+cable crunch form?
+updated split review (volume, order, etc)
+
 
 #### March Intentions
 
-- start bringing my functional goals into the horizon: calisthenics and breaking.
+- do yoga at siv
+
+
+#### Post-March... etc... Intentions.
+
+- start bringing my functional goals into the horizon: calisthenics and breaking (did this stop being cool when I turned 11 though?)