Love's Post-Holiday/Wedding Blitz (aka cut-log)
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So today is abs, arms, cardio. I'll take pictures of my food today--eating the same thing basically all week.0
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nice session
article on 5/3/1 here.
http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength0 -
great article. thanks! 0
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Yesterday I weighed in at 112.8. Woohoo! Today is shoulders and cardio. We are supposed to get a storm so I'm hoping the gym doesn't close tomorrow.0
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Still here...snowed in for the past few days--classes and gym cancelled because the streets have to be cleared. The worst snow storm in 100 years or something like that (for my town). Anywho..I did well on Saturday, ate like a fool on Sunday (700g of protein in a single day..no kidding), and Monday I did REALLY REALLY well, today I'm going to kick *kitten* too. So, yeah! I'm motivated and on it!
My sweetie pie is coming on Thursday (Valentine's Day) so I am extra motivated to be on track--the alternative is being OFF track and feeling discouraged/insecure about my body--we don't want that. Even though 1 day is not going to make a HUGE body difference it does play with psyche so I'm going to work on feeling good! 0 -
tagging to follow along.
Sorry Love, missed when you first posted the thread.0 -
tagging to follow along.
Sorry Love, missed when you first posted the thread.
no worries beautiful! 0 -
respect for that protein intake!
And glad to hear your BF is coming back. Is he still on MFP?0 -
Chris--Yeah he is but just less frequently. He's working a lot lately. Thanks for the support!
YAY back at the gym tomorrow! Think I'll train legs or maybe full body. I haven't decided yet.0 -
Going for full body. Ill post the deets when I'm done.0
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subscribing0
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Today's workout--cardio intensive and a short full body workout:
Flat bench --2 sets, 10 x 65, 10x 75
Leg lifts - 2 sets, 12 reps
Barbell bent over row - 2 sets, 45 x 10
Barbell curl- 2 sets, 35 x 10, 25 x 10
Leg press- 2 sets, 160x 10, 180 x 10
Standing Calf Raise - 2 sets, 120 x 10, 140 x 10
Dip (assisted) - 2 sets, 35 pound assist x 6, 25 pound assist x 3, 10 pound assist x 10 -
nice
is leg lifts hanging leg raises? (core work)0 -
chris--no, I can't do those. my core isn't that strong. I lay down on the bench with my butt hanging off and lower my feet toward the floor and back up. Does that make sense?0
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aaah yeah
Have you tried the hanging ones with knees bent? That is a good progression to straight leg ones. Which is a good progression to front levers hehe. And front levers are farkin' awesome.0 -
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Chris--like captains chair? Yeah I can do those and do them straight but I thought you meant like hanging from a pull up bar or something instead of having my forearms supported.0
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nice food pics
I just remembered I did a little vid on the progressions already. Explains what I mean better.
http://cdnutritionandfitness.blogspot.com.au/2013/01/how-to-progress-to-front-lever.html0 -
Ill have to check that out. Well today is a day off of lifting. Fredie and I will hit the gym tomorrow morning and lift together. We typically do that.
Eating has been on point since Sunday--I've had high deficits (~1000 a day) to break even (had a 2800 surplus Sunday). So now I'm good to go after 3 days...so happy I rebounded after that. My carbs are super low so I must be glycogen depleted...my weight was down to 111.4 yesterday and that's clearly not right. Ill try to carb cycle from here on out but not calorie cycle.
Also thinking of ESE since that seems easier than regular IFing. I haven't decided yet though.0 -
Had 2 days of full body work and cardio--both great.
Today's workout:
Deadlift: 135 x 8 (2 sets)
Supinated bent over row: 65x8 (2 sets)
Incline bench: 65x8 (2 sets)
Back extension with 25lb weight: 10 reps (2 sets)
Cardio
Hill intervals--slow jog0 -
very nice 0
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very nice
Thank you! 0 -
Workout today:
3 sets each, 12-15 reps each
lat pull (wide) = 50/42.5/37.5 (i think)
underhand lat pull = ^^ same
one armed DB row = 17.5/15/15
stability ball pull ins = 15 reps each (first 5 pike)
seated row = 60/50/60
leg lifts on bench
bent over BB row = 35/35/35
mountain climbers = 20 reps
alternating bicep curl = 17.5/15/15
bench dips
preacher curl = 25/20/20
wide push ups
tricep push down (dying at this point) = 50/40/30
mountain climber
overhead tricep extension = 22.5/20/20
bicycle crunches = 25 reps
HIIT = 30 on 30 off, 30 minutes total, 8mph, 5mph, average heart rate = 155, max heart rate = 1680 -
looks intense!0
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Chris--omg. I was dying. Fasted too--Eeks. Not doing my strength and cardio together anymore.
Today's workout is not AS intense as yesterday but still intense. 36 work sets, 30 min HIIT. I'm just doing SS this morning. I think ill cut the HIIT in 1/2 because it aggravates my shins.0 -
That does sound intense! How are you progressing diet and weight-wise?0
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progressing diet wise? Not sure what that really means. Could you elaborate?
Weight-wise...whoops..I've been forgetting to update my weight.
This morning 111.8, that's up 1.4 pounds from last Thursday--I assume it's water weight and the additional carbs I ate while Fredie was here. So, I'm down only about 3-4ish pounds but that's okay..it's only been a month of being on track. My goal weight is 103...so I have ~9 pounds to go.0 -
You've got this. I put on a few pounds while my bf was here last weekend but I think they'll come off quickly.
Diet-wise I meant what is your current deficit? And what do your macro ratios look like?0 -
I don't really shoot for certain macros--deficit is ~250 per day when I average it out but some days are maintenance and others are a 400-500 deficit.0
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My weight is jumping around like crazy--112.6 yesterday. It's all good. My profile pic is current--thinking an 8 pound loss would be perfect but I'm reducing my deficit to 250 and going to keep monitoring my weight--If NOTHING happens in 2 weeks ill adjust because I don't have all the time in the world to get to goal.0
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