March Check-in&Chat - Green beer to fuel your lifts!
Replies
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I don't watch sodium. But I just ate over 3000 calories at Jack in the box. So I guess that kinda goes without saying.
Only things I track are calories and protein
This ^^^^ except for 3000 cal's at JITB. I wish
Yea I was under 3500 calories for the past 2 days and feeling it. Had to get some thing in my body to make up for it. So I pigged out right after my workout.
That said I have a really hard time eating as much as I need to healthily. Sometimes being 6'0 and 220 lbs has its advantages and sometimes it's a real pain in the *kitten* when you don't want to eat.
Oh I'm not judging....I'm insanely jealous actually lol
For real though....how about drinking cals? Shakes and stuff? Is that doable?0 -
Doozer, you might want to think about incorporating some flexibility stuff too.
Been thinking about just relaxation/stretching yoga... I think normal yoga may be too much.
I have a longer one and it feels good to roll on it for upper back. Also really liking it for the hip flexors BUT oweee. A good oweee BUT. . . Yeah. Maybe watch a few YouTube videos with them before buying to see which exercises you will do.0 -
I've seen an argument that people on diets shouldn't regulate it too much unless they are going to be doing it as a lifelong thing because when they do have a bunch one day and see the gain from it it can psych them out. Something like that.
Oh, this is SO me, LOL…
And yes, Tameko, I would also love the title of the Yoga for Inflexible people….I tried my Yoga for Absolute Beginners DVD on Sunday and it sucked SO bad. I don’t know if it was cuz I was in a crappy mood, or because my matt is too narrow, or because the dog kept licking me in the face, or what, but I don’t remember it being THAT annoying when I tried it the first time.0 -
@vashnic...oooh ouch. though I can imagine the siren song of those 45lb plates... What I try and ALWAYS do after my lifting and is get the ball down and stretch my back on it. It takes me about 5-10 minutes of hanging out on it upside down to really REALLY let go of all the tension and release the muscles. I taught this to my bf who had back issues and he says it is like the poorman's inversion table. I also do all my crunches on the ball because it doesn't hurt my back...I think it is in my head..but it just works better for my crunches.
Haha yeah, I have been draping myself off the edge of my bed or office chair to stretch out those pesky muscles. Mostly when nobody else is around to judge me.
Sadly my big exercise ball got punctured, so no super back feeling crunches until I get a new one.
@Doozer, you might try just bodyweight stretches in the meantime. Sit on the ground with one leg straight out, toes up, and the other leg folded in. Lean your upper body forward and grab your ankle for a minute or so, then switch legs. When I took gymnastics/karate in my teens, we always did extensive stretches like this during warmup.0 -
I don't watch sodium. But I just ate over 3000 calories at Jack in the box. So I guess that kinda goes without saying.
Only things I track are calories and protein
This ^^^^ except for 3000 cal's at JITB. I wish
Yea I was under 3500 calories for the past 2 days and feeling it. Had to get some thing in my body to make up for it. So I pigged out right after my workout.
That said I have a really hard time eating as much as I need to healthily. Sometimes being 6'0 and 220 lbs has its advantages and sometimes it's a real pain in the *kitten* when you don't want to eat.
Oh I'm not judging....I'm insanely jealous actually lol
For real though....how about drinking cals? Shakes and stuff? Is that doable?
I really believe in calories being calories. But I have heard somethings about not drinking your calories. I think those were more in reference to soda though.
I personally get the Large mango smoothie which that alone is about 600 calories. So you need to be really careful when you do have them. Also, love jamba juice.
Also they have a ton of sugar in them. While I usually don't concern myself too much with sugar I do try and not overdo it.0 -
whew I just kinda killed it! with the exception of OHP.....that kinda sucked.....
Squat 5x5 - 125
OHP - 55
Deadlift - 1x5 175
Assisted Dips - 3x5
I'm wondering if my OHP sucked cause I've been doing swimming lately? who knows....
But Ialso swam laps after the weights and actually had no issues at all, felt awesome.
Feeling like the cool kid right now.0 -
@vashnic...oooh ouch. though I can imagine the siren song of those 45lb plates... What I try and ALWAYS do after my lifting and is get the ball down and stretch my back on it. It takes me about 5-10 minutes of hanging out on it upside down to really REALLY let go of all the tension and release the muscles. I taught this to my bf who had back issues and he says it is like the poorman's inversion table. I also do all my crunches on the ball because it doesn't hurt my back...I think it is in my head..but it just works better for my crunches.
Haha yeah, I have been draping myself off the edge of my bed or office chair to stretch out those pesky muscles. Mostly when nobody else is around to judge me. Sadly my big exercise ball got punctured, so no super back feeling crunches until I get a new one.
@Doozer, you might try just bodyweight stretches in the meantime. Sit on the ground with one leg straight out, toes up, and the other leg folded in. Lean your upper body forward and grab your ankle for a minute or so, then switch legs. When I took gymnastics/karate in my teens, we always did extensive stretches like this during warmup.
Sorry for the double post it was just easier to quote this way.
The ball sounds like a good idea if I can keep myself from falling off of it.
Yea, I do static stretching before I lift. Played a lot of sports in High School so used to those. Being fat was a recent development for me. Had a 6 pack till I was 25. Then I got married and poof just like that it was gone. Now on my journey to get it back. Will be uber sexy again one day. I just need to be doing more on my off days because I kinda just sit around.0 -
I don't watch sodium. But I just ate over 3000 calories at Jack in the box. So I guess that kinda goes without saying.
Only things I track are calories and protein
This ^^^^ except for 3000 cal's at JITB. I wish
Yea I was under 3500 calories for the past 2 days and feeling it. Had to get some thing in my body to make up for it. So I pigged out right after my workout.
That said I have a really hard time eating as much as I need to healthily. Sometimes being 6'0 and 220 lbs has its advantages and sometimes it's a real pain in the *kitten* when you don't want to eat.
Oh I'm not judging....I'm insanely jealous actually lol
For real though....how about drinking cals? Shakes and stuff? Is that doable?
I really believe in calories being calories. But I have heard somethings about not drinking your calories. I think those were more in reference to soda though.
I personally get the Large mango smoothie which that alone is about 600 calories. So you need to be really careful when you do have them. Also, love jamba juice.
Also they have a ton of sugar in them. While I usually don't concern myself too much with sugar I do try and not overdo it.
Sorry, I should have been more specific. I meant drinking calories in terms of actually making protein shakes and stuff.....not buying pre-made shakes or juices or pop. For example, milk is great from a nutritional standpoint. Add some protein powder, fruit or peanut butter and you have a great shake that you can really amp up easily to 500+calories. Nutritious without being filled with junk. IMO there is nothing wrong with meeting your caloric goal with something like that.0 -
@ Doozer any high density foam roller should do you fine. Something like this http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_2?s=exercise-and-fitness&ie=UTF8&qid=1362521984&sr=1-2 though you might be able to find a cheaper one at a sporting goods store or online.
It doesn't sound to me like you would need any of the fancy trigger point ones with all the knobs or anything, and I recommend the high density because I have the normal softer one and it wore out pretty quick. Though that would probably be ok too for now if it's a big price difference. If you plan on rolling one leg at a time you can get the shorter one, I think they are about 2 feet long? Cheaper but limits you on some of the stretches I think.
I have the short one and it works, I just picked it up at a running store. If you hit up a running or sports store they should let you try it out, and a good place will teach you how to use it a little bit. My foam roller saved my life when I had IT band syndrome. I have honestly taken it on vacation with me before.
Re: Sodium - I don't really track it because I don't crave salty things and I have abnormally low blood pressure but generally it's like, if I eat a frozen meal I don't eat out or have something with soy sauce on the same day. Maybe I'll start tracking it to see what's happening there.0 -
whew I just kinda killed it! with the exception of OHP.....that kinda sucked.....
Squat 5x5 - 125
OHP - 55
Deadlift - 1x5 175
Assisted Dips - 3x5
I'm wondering if my OHP sucked cause I've been doing swimming lately? who knows....
But Ialso swam laps after the weights and actually had no issues at all, felt awesome.
Feeling like the cool kid right now.
Nice work Darwin! Those are awesome numbers.0 -
I don't watch sodium. But I just ate over 3000 calories at Jack in the box. So I guess that kinda goes without saying.
Only things I track are calories and protein
This ^^^^ except for 3000 cal's at JITB. I wish
Yea I was under 3500 calories for the past 2 days and feeling it. Had to get some thing in my body to make up for it. So I pigged out right after my workout.
That said I have a really hard time eating as much as I need to healthily. Sometimes being 6'0 and 220 lbs has its advantages and sometimes it's a real pain in the *kitten* when you don't want to eat.
Oh I'm not judging....I'm insanely jealous actually lol
For real though....how about drinking cals? Shakes and stuff? Is that doable?
I really believe in calories being calories. But I have heard somethings about not drinking your calories. I think those were more in reference to soda though.
I personally get the Large mango smoothie which that alone is about 600 calories. So you need to be really careful when you do have them. Also, love jamba juice.
Also they have a ton of sugar in them. While I usually don't concern myself too much with sugar I do try and not overdo it.
Sorry, I should have been more specific. I meant drinking calories in terms of actually making protein shakes and stuff.....not buying pre-made shakes or juices or pop. For example, milk is great from a nutritional standpoint. Add some protein powder, fruit or peanut butter and you have a great shake that you can really amp up easily to 500+calories. Nutritious without being filled with junk. IMO there is nothing wrong with meeting your caloric goal with something like that.
Ah yea I thought you were referring to you wanting to drink shakes and stuff at those places lol.
I do drink 2 protein shakes a day which totals to about 1000 calories and 104 grams of protein a day. I haven't gotten into the habit of adding stuff into them yet but I really need to.
Also that was with skim milk. Switching to whole milk next time I goto the store. Just didnt even think about it LOL. Was drinking 2% or higher my entire life till my ex came a long and didnt like the thickness of it lol. She really shouldnt have been drinking it either because she got big too. We both did. Then again we never moved. Sitting around watching movies together is nice sometimes but not all the time which is what it turned into.0 -
My main priority is my hamstrings they are always so tight these days with the heavy squats. Are you able to get them well with that one. Or should I more be looking at one I should be rolling around on. Really dont know. Price doesnt matter too much just want it to work lol.
I focus mostly on my upper legs/glutes/low back with my rolling, and my hamstrings are usually fine. I only get minimally sore anymore from lifting, but I always do yoga before and foam rolling after.
Also, a great, great hamstring stretch is Downward Dog. Awesome for calves, glutes and spine too. Very versatile posture that does a lot of things and works a lot of places.0 -
You ladies are always so helpful. That's why I love ya! :flowerforyou:0
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@Tameko - yeah, I should have specified that I stick to 2000mg of sodium a day because my bp worried my doctor at my last visit. I got the typical "you need to lose weight", but in addition, she said that if I couldn't get it down, then she'd have to take me off my birth control (it can cause high blood pressure also). So, I'm avoiding salt when I can to try and help with the bp (hopefully losing weight in general will help).
@Doozer - someone was mentioning somewhere about bulking, and he adds instant oats to his shake because it adds a fair amount of carbs and calories. I know you aren't bulking, but it can add to the calories.
@Darwin. Awesome numbers! Seriously jealous of you deads. I had my first failure today
Glad someone rocked theirs! 0 -
@ Darwin - you are bada$$!
So back when I just creeped around this thread and didn't join yet I vaguely remember someone talking about 'butt winking' during squats and I wasn't really sure what that was until I took a video of myself today!
http://youtu.be/mvwPPL3QV80
Definitely can see my hips rotate back at the end of the squat which I'm assuming is the wink? I'm guessing due to tight HS. Any advice or can anyone point me to the thread talking about this? Any other advice on form is always welcome...
Wish I could figure out how to search posts within a group so I wouldn't have to bug you all about past topics, sorry0 -
I am in week 8.
Starting body weight: 137lbs
Current body weight: 146lbs
5 reps x 5 sets:
(175lbs) Deadlift (SW at 115)
(130lbs) Barbell Squat (SW at 55)
(85lbs) Barbell Row (SW at 65)
(80lbs) Barbell Overhead (SW at 55)
(70lbs) Bench Press (SW at 55)
March Goals:
- I'd like to squat my bodyweight (145-150lbs by then?)
- Bench press 80lbs0 -
@ Darwin - you are bada$$!
So back when I just creeped around this thread and didn't join yet I vaguely remember someone talking about 'butt winking' during squats and I wasn't really sure what that was until I took a video of myself today!http://youtu.be/mvwPPL3QV80
Definitely can see my hips rotate back at the end of the squat which I'm assuming is the wink? I'm guessing due to tight HS. Any advice or can anyone point me to the thread talking about this? Any other advice on form is always welcome...
Wish I could figure out how to search posts within a group so I wouldn't have to bug you all about past topics, sorry
Seems like you might be curving your back in a little too much which i believe causes that. keep you back straight and that should keep your hips down.
Also youre still a few inches from hitting parallel. You want have the top of your hips aligned with your knees. You're almost there though just a little lower.
I'm not great at these but so take what the ladies say into account more than me. But I think you're doing great
PS what were you having to step over in that rack? I would kill my self trying to back up and going over things.I am in week 8.
Starting body weight: 137lbs
Current body weight: 146lbs
5 reps x 5 sets:
(175lbs) Deadlift (SW at 115)
(130lbs) Barbell Squat (SW at 55)
(85lbs) Barbell Row (SW at 65)
(80lbs) Barbell Overhead (SW at 55)
(70lbs) Bench Press (SW at 55)
Great Job! those are some awesome numbers!0 -
Hi, new to the group. I've been doing Stronglifts off and on for a few years. Had an ankle injury that sidelined me for a long time.
Today:
Squat 130
Bench: 60
Row: 60
Last time:
Squat 130
OHP 45
DL 130
I find I lag way behind in the upper body lifts compared to my squat and deadlift.
I'm psyched to see so many ladies lifting heavy. I'm usually one of the few at my gym, and definitely the oldest. I'm 46.
Cheers!0 -
PS what were you having to step over in that rack? I would kill my self trying to back up and going over things.
She's stepping over the foot of her bench (I'd definitely kill myself too).
@Fishlover - are you using your bench to essentially do box squats to work on form? I didn't see much butt winking (although I'm definitely not an expert), and I imagine it would be difficult to do butt winking while doing a box squat (again, I could be wrong). I did notice that your bar position is pretty high on your back. It's mostly preference, but I've heard that low bars are easier to do at higher weights (and in fact high bar could eventually limit your progression).
The bar position looks pretty good and darn near vertical path, which is awesome. I did notice on one squat your toes actually came off the ground, so you might be rocking back on your heels too far. I found that stopped for me the more I practiced at getting low. I now try and hang out in the "Asian squat" if I can to get used to sitting down low and keeping my weight on my mid foot. Maybe some other people have some good suggestions.
(Also personally, I'd ditch the bar pad.)0 -
Edited to prevent double post
Seems like you might be curving your back in a little too much which i believe causes that. keep you back straight and that should keep your hips down.
Also youre still a few inches from hitting parallel. You want have the top of your hips aligned with your knees. You're almost there though just a little lower.
I'm not great at these but so take what the ladies say into account more than me. But I think you're doing great
PS what were you having to step over in that rack? I would kill my self trying to back up and going over things.
Haha oh I forgot I was doing that... A trick we use with patients. Put a chair or bench behind you so you have to go low enough to touch it (but not sit of course) - not something I usually do but I was working on form. It's a crazy looking bench with the feet hanging forward like that - don't worry I'll find something else to use when I squat big weights that I don't have to crawl over. Plus if I'm not getting parallel I'll have to try to find a lower bench anyway!
@ Audii Yes on the bench I think, I just didn't know they were called box squats! Bar pad arrived on the oly randomly at the gym today so I thought I would check it out.. I am not sure I like it so I'll take your advice and ditch it if it's still there next time.
When you lower the bar, where do your elbows go? In front of your body? Not sure I'm flexible enough :P
Thanks for the advice!!0 -
Seems like you might be curving your back in a little too much which i believe causes that. keep you back straight and that should keep your hips down.
Also youre still a few inches from hitting parallel. You want have the top of your hips aligned with your knees. You're almost there though just a little lower.
I'm not great at these but so take what the ladies say into account more than me. But I think you're doing great
PS what were you having to step over in that rack? I would kill my self trying to back up and going over things.
Haha oh I forgot I was doing that... A trick we use with patients. Put a chair or bench behind you so you have to go low enough to touch it (but not sit of course) - not something I usually do but I was working on form. It's a crazy looking bench with the feet hanging forward like that - don't worry I'll find something else to use when I squat big weights that I don't have to crawl over. Plus if I'm not getting parallel I'll have to try to find a lower bench anyway!
Thanks for the advice I'll definitely work on less back motion there
So speaking of butt winking, after watching your video, Mehdi's squat video came up (apparently because you're awesome like that). I watch his to see his form, and it seems like there's some major butt winking going on. Am I crazy?
http://www.youtube.com/watch?NR=1&v=pDS1w4cW4VE&feature=endscreen0 -
This is the foam roller I have. 36", high-density.
http://www.amazon.com/gp/aw/d/B0028KDC82/ref=aw_d_var_2nd_sporting-goods_img?vs=10 -
So speaking of butt winking, after watching your video, Mehdi's squat video came up (apparently because you're awesome like that). I watch his to see his form, and it seems like there's some major butt winking going on. Am I crazy?
http://www.youtube.com/watch?NR=1&v=pDS1w4cW4VE&feature=endscreen
auddii - You're right he's a TOTAL butt winker!!!0 -
So speaking of butt winking, after watching your video, Mehdi's squat video came up (apparently because you're awesome like that). I watch his to see his form, and it seems like there's some major butt winking going on. Am I crazy?
http://www.youtube.com/watch?NR=1&v=pDS1w4cW4VE&feature=endscreen
auddii - You're right he's a TOTAL butt winker!!!
He is but I kinda think its from gravity because you notice his back is pretty straight till he starts going up. I think it'd be had to keep your back completely straight at 390 pounds. I know it should be relative to how much muscle you have. Plus I think thats about 90 percent of his max bound to be some breakdown.0 -
Great numbers everyone!!
I DIDN'T FAIL TODAY! Whew!
Squat: 3x5 115
Bench: 3x5 90
Row: 3x5 85
The last 2 reps of my last bench set was tough, but manageable. I was at my "regular" gym, and I don't know if it's mental or what, but I just lift better there.0 -
Great numbers everyone!!
I DIDN'T FAIL TODAY! Whew!
Squat: 3x5 115
Bench: 3x5 90
Row: 3x5 85
The last 2 reps of my last bench set was tough, but manageable. I was at my "regular" gym, and I don't know if it's mental or what, but I just lift better there.
Great Job! I totally felt it the last time I had to goto another gym. My whole workout was horrible couldn't wait to get out of there. Was so happy when I got back that I busted it out like nobody's business.0 -
Hi, new to the group. I've been doing Stronglifts off and on for a few years. Had an ankle injury that sidelined me for a long time.
Today:
Squat 130
Bench: 60
Row: 60
Last time:
Squat 130
OHP 45
DL 130
I find I lag way behind in the upper body lifts compared to my squat and deadlift.
I'm psyched to see so many ladies lifting heavy. I'm usually one of the few at my gym, and definitely the oldest. I'm 46.
Cheers!
Hello, and welcome!! I'm right behind you at 45. We can still show those young whippersnappers how it's done. Now where did I put my glasses? :huh:0 -
Can we call it butt wanking instead? If only to amuse me.0
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Can we call it butt wanking instead? If only to amuse me.
Yes.
Great numbers today, ladies! Color me impressed.0 -
Ugh! Trying to eat again today and almost gagging when I do . I may have figured out the problem though, I am on lithium and a couple other things. But mainly with the lithium I need to be drinking a lot more than the average amount of water. I realized today that a couple days ago I ran out of bottled water. I tend to forget to drink water from the tap even though I have it filtered. But absent minded I have been drinking about 1/4 the water I should be and this leads to an increased amount of lithium in my system. So need to get back on the horse and down some water.
Forcing myself to chug it as we speak. It sucks being on 3 separate meds that are specifically linked to weight gain when you're trying to lose. I think I'm still doing ok though.0
