Tweak's training log

[Tweak]

[REWRITE March 5th, 2008]

This thread started out with whining and I needed to change it. I had a hair mishap when I first started this thread-- put it that way.

I'm a 25 year old from Minnesota. I started out here at about 158-160 pounds at 5'6.5" with measurements around 39/29/41. I was a swimmer all through high school and college, so that pretty much put me at being active for 10 years straight. I have a ton of lean mass.

I'm training for a triathlon in July. I was going to do a half marathon in June but now I think I'm going to scrap that and do a 10K in September instead.

I met T cake on another message board around 2001 or 2002 and introduced her to our beloved Ulter (who I met through my sister Raina, if you're from EF). I've been working with them since.

I'm a relatively healthy person. Only issue I really have that is detrimental to me is a fluke hand injury I sustained last winter, resulting in permanent damage to the tendons and ligaments in my right hand. As I've gotten stronger, I'm finding it increasingly difficult to grip heavier weights with my bad hand. So that is pretty annoying. Other than that, I'm fine.

T Cake has me on circuit training to burn up fat and gain LBM-- they are 6 week rotations. I'm just about to complete my 6th week.

[Big Sky Guy]

Sorry for the low-energy post, I'm just very worn out right now.


Tweak- eat your wheaties!



Liquify....And another good reason to stay away from sugar glazed over sugar, cooked with sugar :lol:


I am laughing WITH you :)

[Beverly McD.]

Everthing else pales when compared to a major hair crisis.:sadwavey:
Hang in there. Better times on the way!:flowers:

[Tweak]

Aww, thank you guys. I'm okay. I just LOVED my blonde hair and was so emotionally attached to it and now I'm not used to seeing my hair colored... let alone a wretched color. lol:nerd:

Correction: These would look lovely on someone else. Just not me. Can't pull it off with my fair skin.

Yes, it could be much worse. I'm just being a total baby. :(


Also YEAH. NO MORE REFINED SUGAR. Holy hell, I had no idea that was going to happen. I felt queasy after I ate it but then it just was awful after that. :puke:

I've been all about sugar free pudding and stuff again. I just figured I'd cheat on Saturday but I wasn't expecting THAT!!!!!!

[CK]

I would cry too, I once had to shave my head because of a bad perm and I literally went out and bought a wig.

I would go somewhere else? I wouldn't except that color from the place you got it from, they didn't give you what you wanted. I have had yellow hair and green and.... everytime they have fixed it, even if it meant them trying twice because they are paid to know what will work.

Hope it works out xoxoxo

[IliekFude]

keep yr head up!
props for gettin in some workouts even tho its tough!
consistency'll get ya there.
and remember the worst workout we've ever had was better than none at all!

[Tweak]

I would cry too, I once had to shave my head because of a bad perm and I literally went out and bought a wig.

I would go somewhere else? I wouldn't except that color from the place you got it from, they didn't give you what you wanted. I have had yellow hair and green and.... everytime they have fixed it, even if it meant them trying twice because they are paid to know what will work.

Hope it works out xoxoxo

Oh, I would cry from having that too! Perms are terrible.

A friend of mine who went to cosmetology school is going to look at my hair tonight.

[takniteasy]

Sorry to read about the hair.:tear:

Glad to see you back, though. Have you done anymore circuits? I did 1st day this morning. I am officially a member of The Sgt. Caker Circuit Club.;)

[Mrs Croft]

ok the hair thing just sucks :tear: but do have to ask WHY you were changing the colour if you liked it blond :dunno:

and I am IN :wiggle:

[Tweak]

ok the hair thing just sucks :tear: but do have to ask WHY you were changing the colour if you liked it blond :dunno:

and I am IN :wiggle:

Had to change it because my hair is just too damaged from bleaching it. Tired of my hair breaking off.

Yes I've done circuits but I might have to miss working out tonight cuz I'm getting my hair fixed. Craaaaaap.

[Dragon Wolf]

I am sure the hair looks nice! Don't sweat it!

[T-Cake]

Looks first, gym second ;)

Get yo' hair fixed! And I was going to ask the same thing about "WTH didn't you just keep it plat?" :)

You're FINEEEEEE :) I still :heart: you. Do the workout tomorrow. A relaxing trip to the stylist will be nice(r) ;)

I laughed so hard when I read your cake story. Gurrrrrrrrrllll...there's a reason my cheat meals have EVOLVED over time! The body just can't handle that stuff in those quantities anymore.

Sad... sorta... but true! :)

Pics of hair when you're "fixed up"! :)

[Hidngod]

Looks first, gym second
I was gonna say the same thing, LOL.
There's a girl at work in her early 30s, going bald. So she shaves & has about 4, high quality wigs. Changes her hair whenever she wants.

[Tweak]

Annnnnnnnnd fixed. It looks prettier in real life but it's bathroom light-- what do you expect? :p

http://img.photobucket.com/albums/v675/AMHuot00/fixed.jpg

I like me blonde better. But I'm also not used to it. Gimme some time.

Yeah I know that I missed a run, but I would have been PISSED if I missed a circuit day. So, give me some credit. I missed the "easier" day. ;)

If I wouldn't have gone to cosmetology school, I don't think I'd care about my hair as much. But for me, walking around like that was humiliating. Sounds stupid but I was so embarrassed being out of my house. Lame.

[CK]

Annnnnnnnnd fixed. It looks prettier in real life but it's bathroom light-- what do you expect? :p

http://img.photobucket.com/albums/v675/AMHuot00/fixed.jpg

I like me blonde better. But I'm also not used to it. Gimme some time.

Yeah I know that I missed a run, but I would have been PISSED if I missed a circuit day. So, give me some credit. I missed the "easier" day. ;)

If I wouldn't have gone to cosmetology school, I don't think I'd care about my hair as much. But for me, walking around like that was humiliating. Sounds stupid but I was so embarrassed being out of my house. Lame.

checkin in too see if the hair situation was fixed... and it is!
LOVE IT!, your eyes just sparkle with that color! and i like the streaks!

[takniteasy]

Annnnnnnnnd fixed. It looks prettier in real life but it's bathroom light-- what do you expect? :p

http://img.photobucket.com/albums/v675/AMHuot00/fixed.jpg

I like me blonde better. But I'm also not used to it. Gimme some time.

Yeah I know that I missed a run, but I would have been PISSED if I missed a circuit day. So, give me some credit. I missed the "easier" day. ;)

If I wouldn't have gone to cosmetology school, I don't think I'd care about my hair as much. But for me, walking around like that was humiliating. Sounds stupid but I was so embarrassed being out of my house. Lame.

I like it! Brings out your eye color even more. Wasn't it longer?

[Tweak]

Yup, it was a little longer. I needed a trim. My ends were unhappy going from horribly bleach-damaged to sustaining 3 color processes in a 24 hours period. lol

Not used to it yet, not sure how I feel about it. But it's better than it was before. I feel like I look all plain Jane now, and it totally doesn't help that 90% of people are like "AW I LIKED YOU BETTER BLONDE" but, that's life.

More important things to life than hair.

Like unicorns. And candy. And not wearing pants!

[T-Cake]

Like unicorns. And candy. And not wearing pants!
Okay, Raina ;)

You look GREAT! And those "Aw... blah blah blonde" people obviously missed the memo that you will change your mind on hair color next month, not care at all about color processing, and bleach it back. DUH! ;)

I'm glad you didn't miss a circuit day. You can always do a little extra cardio if you feel the need. And hey, it is NOT lame to get the hair done or feel that way! I think most women (and probably men) do.

[Tweak]

My right ankle is pissing me off today. Affected my running for sure.

5 min warmup

Circuit A:
Lat pulldowns 3 x 10 for 60, 70, 85 <--- I was bouncing back and forth between two different machines because other people were using them, so the increments are weird.
Jump squats w 10 lb medicine ball 3 x 15
High cable chest pulls: 3 x 10 at 70, 85, 85 <--- same problem as lat pulldowns

Cardio 1: 10 minutes HIIT .82 mile

Circuit B:

1 arm pushups w db 3 x 10 for 15
Walking lunges (10 paces) w 25s
Abs, 3 rounds crunches w 15 lb db

Cardio #2-- .90 mile in 10 minutes.

Cooldown

Ankle is pissing me off. I'm icing it right now. It hurts just in front of my ankle when I I flex my foot.


Food for today:

Supps, same as always.

M#1- string cheese

M#2- 1/3 cup oatmeal w protein powder

M#3- 1/2 Chipotle chicken bol w small amt rice, chicken, mild salsa, cheese, guac, lettuce

M#4- Other half of chicken bol

M5- Cherry Coke Zero and a FF SF pudding cup

M6-Granny smith apple w ANP

M7- South Beach pizza

Total: 1446
Fat: 52 34%
Sat: 13 9%
Poly: 3 2%
Mono: 5 3%
Carbs: 139 31%
Fiber: 32 0%
Protein: 118 35%

[Hidngod]

Not used to it yet, not sure how I feel about it. But it's better than it was before. I feel like I look all plain Jane now

More important things to life than hair.

Like unicorns. And candy. And not wearing pants!

Definitely not plain Jane. I like your hair. Reminds me of my wife's she likes blonde hilights.

I like your other priorities, too.

When you do HIIT, do you do straight hi/low, like 6.0 mph/2.0 mph? Or do you work up with your highs, say, starting at 5.0 & working up to 7.0 or 8.0?

[Tweak]

Definitely not plain Jane. I like your hair. Reminds me of my wife's she likes blonde hilights.

I like your other priorities, too.

When you do HIIT, do you do straight hi/low, like 6.0 mph/2.0 mph? Or do you work up with your highs, say, starting at 5.0 & working up to 7.0 or 8.0?

No, I mean I start out walking like 3.8-4.0 mph for a few minutes, then I run at about 6.4 for 5, then I walk for 2, then I run again.

[Tweak]

30 minutes on the treadmill tonight.

TCake, I tried walking at the 10% incline and that REALLY made a difference in how my calves and shins felt. Thank you!

I went the normal 3 miles in 30 minutes. Cooldown.

Had to work out early cuz a friend is coming over tonight.

[Mrs Croft]

good job on the workouts :kiss: one arm pushups..wow :bowdown::bowdown::bowdown: I have just started doing the standard ones and find them hard enough :weightlifter:

As for the hair..put me down as one that loves it :clap: really does bring out your eyes..hell even my 3 yr old saw the pictures and asked who the pretty lady was..and if you were coming to our house :lol:

[takniteasy]

one arm pushups..wow :bowdown::bowdown::bowdown: I have just started doing the standard ones and find them hard enough :weightlifter:



What!? When did you start doing 1-arm pushups? Girl, if you are, then my hat is off to you!:bowdown::super:

[Hidngod]

No, I mean I start out walking like 3.8-4.0 mph for a few minutes, then I run at about 6.4 for 5, then I walk for 2, then I run again.

Wow!:surprised: that looks tough.
I only run for a minute, then walk at 2.0 'til my HR drops.

[Dragon Wolf]

great job on the treadmill workout, that looks hard!!!

[Tweak]

Wait wait wait, before you guys get all excited about the 1 arm pushups, that's abbreviated. That's one arm pushups w DBs. I do a pushup, then I do a row with one arm. lol

I'm not that strong. Sorry! lololol

Mrs Croft, tell your son I'll be over for dinner tomorrow. ;)

[T-Cake]

Nice workout there, lady! I'm sorry your ankle hurts and I'm glad you're icing it. Ice pak or ice BATH??? Get a big bowl, fill it with water and ice cubes... and DUNK the ankle in. :eek: 10 minutes sister! Trust me, it works WONDERS.

I'm real glad the incline treadmill is easier on your shins/legs. I was REALLY surprised the first time I tried it too, because I used to walk at 0% incline at 4.2, 4.0mph and o m g, totally mess up my shins up :( So inclines are my favorite!

[Mrs Croft]

Wait wait wait, before you guys get all excited about the 1 arm pushups, that's abbreviated. That's one arm pushups w DBs. I do a pushup, then I do a row with one arm. lol

I'm not that strong. Sorry! lololol

Mrs Croft, tell your son I'll be over for dinner tomorrow. ;)

:D if I tell him that I can bet the reaction will be :hyper: he is only 3yrs and VERY excitable :lol:

[IliekFude]

my girls been a bleach blond since she was cheering in highschool n college. she recently went back to a dark brunette and she looks like a dif person. so much attention is drawn to her beautiful face now. she looks amazing.
brunette is where its at!

[Tweak]

I'm getting used to it. It will just take awhile.

http://img.photobucket.com/albums/v675/AMHuot00/newdo4.jpg

[takniteasy]

Wait wait wait, before you guys get all excited about the 1 arm pushups, that's abbreviated. That's one arm pushups w DBs. I do a pushup, then I do a row with one arm. lol

I'm not that strong. Sorry! lololol

Mrs Croft, tell your son I'll be over for dinner tomorrow. ;)

That's what I thought but I was not going to assume anything! After doing the push ups with 1-arm rows for a while you will get that strong, esp. if you increase your DB weight. You should try the 1-arm push ups one day. You are probably stronger than you think.;)

[Tweak]

I felt like trash on my cardio tonight, but strong lifting. :confused: How does that work??

5 min warmup, walking @ 5% incline

Circuit A:
Isolateral shoulder press: 3 x 10 for 45, 50, 55
1 arm db rows: 3 x 10 for 25, 30, 35(PR)
Cradle squats: 3 x 10 for 25, 30, 35 (again PR)

Cardio #1: 10 minutes of crap HIIT on the treadmill. I think I went about .75 mile. WEAK

Circuit B:

Bulgarian Split Squats 3 x 10 w 50 on the bar
Bar pushups 3 x 20
Woodchoppers: 3 x 10 w 16 lb medicine ball. <-- holy BURN. 10 lbs was way too light so I went to the next lightest one. Felt those!

Cardio #2: 10 more minutes of crap on the treadmill, about .80 mile

cooldown

wtf, I felt like trash on the treadmill tonight. I don't get it, I felt awesome when I was lifting.

Supps:
multivitamin
Levorex 3 times a day
Sesapure 4 times a day
Glucorell twice a day
Flax oil
Fish oil

M#1-- string cheese

M#2-- oatmeal w protein powder

M#3-- half chicken bol

M#4-- other half chicken bol

M#5-- FF SF pudding, cherry coke zero

M#6-- 2 small chicken breasts w brown rice

Calories: 1527
Fat: 43 27%
Sat: 11 7%
Poly: 3 2%
Mono: 5 3%
Carbs: 89 19%
Fiber: 20 0%
Protein: 191 53%

[Tweak]

One more thing.

When I was drying my hair this morning I was like HOLY CRAP at my shoulders/back. My stomach is getting better too.

What's it been-- a month now? I think?

http://img.photobucket.com/albums/v675/AMHuot00/214083.jpg

http://img.photobucket.com/albums/v675/AMHuot00/214082.jpg

[Gymgurl]

You look great! Love the hair color

[Que_66]

Other than your avi I don't know what you looked like blonde but I like the darker color because it brings out your eyes.



My hair is fine & all one length (to my midback) and I am absolutely terrified to go 'get my hair done' because I'm afraid they will butcher it and/or make my grey hairs orange or some other neon color instead of covering the grey. Kudos to you for going for it.

[T-Cake]

Awesome numbers girl (and pics too) :D You look awesome.

Don't worry about the cardio feelin' crappy. It happens. At least you got both sessions in! Usually I just skip the 2nd one when I feel awful. :)

[dubdubs]

I like the new color. Its nice and soft, although platinum blonde is nice too. I was a blonde once too believe it or not. But my hair got so dry, so I went back to the real dealio. Pantene has a moisturizing treatment that did wonders for my ends, check it out.

Great log you got here, keep up the good work! and yes your eyes are a very nice feature, love the makeup too!

[Tweak]

Thanks, guys.

Just went running. 5 minutes walking @ 8% incline, 25 minutes of running. About 2.5 miles today. I was out late and wasn't feeling super awesome, but it still felt good to move. ;)

[Hidngod]

Your back & shoulders are looking awesome, there. :woot:

[IliekFude]

not sure if i commented on those pics yet or not but you look great. back/delts/arms are on point and that tum looks tight as hell. congrats on all the hardwork and payoff!

[takniteasy]

WOWIE! You are looking great! Your lats are defining out and man, are your delts starting to round out.:coolred:

Oh, and I still like your hair that color. It really softens your features.:)

[T-Cake]

Great job, girl!!! 2.5 miles on a "not so super awesome" day is certainly deserving of accolades. :)

[Tweak]

Yesterday was my cheat day. My cousin and her husband were in town from CA with their kids, so my Dad's side of the family had a big gathering at my parents house. Mom made like 4 different kind of cookies, homemade chicken wild rice soup, and homemade chili. I gorged myself and it was wonderful! :clap:


I slept until 12:30 this afternoon. lol I'm so good at sleeping for 12-14 hours at a time. LOVEIT. But, I decided to work out on an empty stomach. Drank some water, headed to the gym.

Hopped on the scale-- 150 pounds!!!!!! :hyper: FINALLY. The last time I weighed that little was in 2000, when I was a freshman in college that pretty much wasn't eating but was on the swim team and shrunk. SO happy about that because I always get stuck at about 154 pounds. SO, 140s next!

Workout:
5 min warmup on the treadmill

Circuit A:
Good mornings: 3 x 10 reps @ 70 lb (PR)
bicycles: 3 rounds of 45 seconds
clean n press: Bar only, for all three rounds

Cardio #1: 10 minutes on treadmill. 2 minutes walking @ 5% incline, run 8 mins w no incline .85 miles in Felt GOOD.

Circuit B:
DB Flat Bench: 3 x 10 at 30
Incline curls: 3 x 10 at 20
Reverse delt raises (am I screwing up the name? It's in my log that got wiped out. Whatever): all three rounds w 20. Will likely bump up to 25 next week.

Cardio #2: 15 minutes treadmill. 2 minutes walking @ 8% incline, 12 minutes running @ 1.5% incline, cooldown

Felt very good.

But, it's now almost 5PM and I just at my first meal of the day about 30 minutes ago. So my cal count is going to be messed up today. Meh, oh well.

[T-Cake]

:woot: on the weight. N I C E! :elephant:

That kicks ass. You're soooooo much tinier than me, chica! I'm jealous ;) My weight goes up up up but I shrink... go fig! :lol: Cracks me up.

The move in "inclined" delt raises b/c you're lying on the incline... I think that's the one, right? :)

GOOD FOR YOU!!! You're awesome!

[CK]

I feel your happiness, that is great news!:rose:

[ViRTuouS]

Good job Tweak!

Things are coming along nicely!

:bear: :bear: :bear: :bear:

[Tweak]

Thanks, kids! :)

[Tweak]

I finally went to Target today because I was tired of pinning my pants tighter around my waist with a safety pin. WHAT UP, I bought a few pairs of medium running pants instead of L's. Had to get a smaller bra and tank top too. I'm in a size small tank now. Go figure! I've lost almost 3 inches off my chest. My work clothes look retarded on me still but at least my pants won't be fallin' off when I'm running now. :lol:

Eveeeeeeeeeeeeeerybody was on the treadmills when I first got to the gym tonight. No openings!!! I was so annoyed.

SO, I decided to be evil to myself.

15 minutes on the stairmill, HIIT. 3 mins @ level 7, 3 mins @ 9, 4 @ level 11, 2 mins @ 9... 150 cals burned

Immediately to 30 mins on the treadmill:
3 minutes speed walk @ 6% incline, 3.6 mph
Run 10 minutes w no incline, 6.5 mph
5 mins Walk @ 8% incline, 3.6 mph
Run w no incline, 10 minutes at 6.5 mph
2 minutes walk w no incline at 3.7 mph
cooldown

300 calories burned, 2.85 miles

Felt GREAT tonight. :)

[T-Cake]

WOOHOO, Stairmill party!!! :coolred: I dig!

The shopping vibe was runnin' amuck today, I guess!!! :) That's what I did too.

Keep it up girl! I'm so effin' proud of you and your tiny ass!!! :lol:

[Tweak]

WOOHOO, Stairmill party!!! :coolred: I dig!

The shopping vibe was runnin' amuck today, I guess!!! :) That's what I did too.

Keep it up girl! I'm so effin' proud of you and your tiny ass!!! :lol:

Dude I totally credit you and Ulter with my progress. Yes, I'm doing the work but you guys wrote the workouts and encouraged me when I've hit walls in the past. Seriously, I owe you guys. :)

I'm proud of myself too. I'm shocked at how much I've shrunk.

When I started this, my measurements were 38/29/41.5. Now I'm 35.5/27/39. NEVER got this small before, even a few years ago. Granted, I was in school and perpetually sick (or at Root City shows ;) ) but now that I have time to work out, prepare food, rest, AND eat clean.... MAN what a difference.

I love you guys both so much-- and my sister for introducing me to Ulter! And the internet a few years ago so I met you!!! :grouphug:


Ok, food for today:

Supplements-- multivitamin, flax and fish oils, Levorex/Glucorell/Sesapure x 2 x 3 a day, Yohimburn pre workout

M#1-- Protein shake, 2 sticks of Activia cheese

M#2-- Apple w ANP

M#3- South Beach turkey wrap kit

M#4-- SF Dulce de Leche pudding cup, 2 stick string cheese

M#5-- 2 slices oven toasted turkey post workout while I prepared M6

M#6-- 3 1 oz meatballs w marinara

Calories 1658
Fat: 99 54%
Sat: 38 21%
Poly: 10 6%
Mono: 26 14%
Carbs: 79 14%
Fiber: 23 0%
Protein: 134 32%

[Anya]

It was like.... a chocolate bundt cake with chocolate AND mocha frosting on it. And a glaze. I ate two pieces cuz it was so delicious.

And it liquified everything in my GI tract about 3 hours later. I don't think my body can handle that much refined sugar anymore. lol



Had exactly the same experience with sugar two days ago, T-Strong. I dont eat any sugar at all anymore due to the Lyme and when I ate one dark chocolate truffle I got for V-Day dude it created panic in the hispanic for hours. Shows just how accustomed our bodies can get to things that arent good for it.

[Tweak]

Had exactly the same experience with sugar two days ago, T-Strong. I dont eat any sugar at all anymore due to the Lyme and when I ate one dark chocolate truffle I got for V-Day dude it created panic in the hispanic for hours. Shows just how accustomed our bodies can get to things that arent good for it.

YES, I'm not alone!!!!!!!! :)

[IliekFude]

Dude I totally credit you and Ulter with my progress. Yes, I'm doing the work but you guys wrote the workouts and encouraged me when I've hit walls in the past. Seriously, I owe you guys. :)

I'm proud of myself too. I'm shocked at how much I've shrunk.

When I started this, my measurements were 38/29/41.5. Now I'm 35.5/27/39. NEVER got this small before, even a few years ago. Granted, I was in school and perpetually sick (or at Root City shows ;) ) but now that I have time to work out, prepare food, rest, AND eat clean.... MAN what a difference.

I love you guys both so much-- and my sister for introducing me to Ulter! And the internet a few years ago so I met you!!! :grouphug:


Ok, food for today:

Supplements-- multivitamin, flax and fish oils, Levorex/Glucorell/Sesapure x 2 x 3 a day, Yohimburn pre workout

M#1-- Protein shake, 2 sticks of Activia cheese

M#2-- Apple w ANP

M#3- South Beach turkey wrap kit

M#4-- SF Dulce de Leche pudding cup, 2 stick string cheese

M#5-- 2 slices oven toasted turkey post workout while I prepared M6

M#6-- 3 1 oz meatballs w marinara

Calories 1658
Fat: 99 54%
Sat: 38 21%
Poly: 10 6%
Mono: 26 14%
Carbs: 79 14%
Fiber: 23 0%
Protein: 134 32%
keep it up!
nice sig btw.
And i cant believe you weigh 150, i was thinkin 130ish. Are you tall (my bad if i missed yr height somewhere in here)?

[Tweak]

keep it up!
nice sig btw.
And i cant believe you weigh 150, i was thinkin 130ish. Are you tall (my bad if i missed yr height somewhere in here)?

EVERYONE thinks I'm 120 or 130 pounds. I don't get it. I would look like DEATH if I weighed that little.

I'm just under 5'7".

[IliekFude]

Ah, yr fairly tall then. That and the fact that muscle is heavier than fat n yr def. packin some muscle.
Dont sweat the scale, us taller cats gotta worry about the mirror n measurements instead.

[Anya]

EVERYONE thinks I'm 120 or 130 pounds. I don't get it. I would look like DEATH if I weighed that little.

I'm just under 5'7".

Because you're solid, you goofball, not a Pillsbury doughgirl.

You, Katie and me all the exact same height, wannabe 5'7"ers and I'm like 150right now at about 16% bf because my legs keep retarded amounts of beef even when I havent lifted in months.

In conclusion, nude pics.

[Tweak]

Because you're solid, you goofball, not a Pillsbury doughgirl.

You, Katie and me all the exact same height, wannabe 5'7"ers and I'm like 150right now at about 16% bf because my legs keep retarded amounts of beef even when I havent lifted in months.

In conclusion, nude pics.

LMAO

Katie's like... 125 pounds right now. I saw her the other night and I'm like "You are too skinny. Seriously, gain weight. Kbye"

I think her ideal is about 135 pounds for her frame.

I have ZERO clue what my bf% is. According to my measuring thing that came with my caliper, I'm 16.3%. But uh, it only measures in one spot. So that doesn't seem right.

[Anya]

LMAO

Katie's like... 125 pounds right now. I saw her the other night and I'm like "You are too skinny. Seriously, gain weight. Kbye"

I think her ideal is about 135 pounds for her frame.

I have ZERO clue what my bf% is. According to my measuring thing that came with my caliper, I'm 16.3%. But uh, it only measures in one spot. So that doesn't seem right.

Yeah that's not enough measurements. The more the better, but I think 6 measurement points is considered the minimum for any sort of reliable accuracy.

[takniteasy]

:coolugh:

[T-Cake]

We :heart: you too, girl :)

And hey... I saw my mention on etraininglogs by you... betcha didn't know I could see that. I saw the title "Gross" and freaked out at first, but realized I got props in there.

THANK YOU :) I was freakin' out flattered and happy. Made my night! :)

[Tweak]

We :heart: you too, girl :)

And hey... I saw my mention on etraininglogs by you... betcha didn't know I could see that. I saw the title "Gross" and freaked out at first, but realized I got props in there.

THANK YOU :) I was freakin' out flattered and happy. Made my night! :)

LOL... oh no, that makes me feel terrible that you felt a knife in your gut at first. :( No, I had no clue you could see that.

No no no, the story about the kid putting boogers in Alex's nose was gross. Gross had NOTHING to do with you!!!!!! lol :kiss: I had no idea you were going to be brought up in the thread. I have nothing but WONDERFUL things to say about you to people. Anytime people are like "I CANT LOSE WEIGHT", I show them pics from your log and then they're like ".... oh." ;)


Okay, I had meatballs and a SF redbull at lunch today. I was burping them up the ENTIRE TIME I was running. GROSS!!!!!! :puke:

Tonight:

5 min warmup

Circuit A:
Lat Pulldowns 3 x 10 for 75
Jump squats w 10 lb medicine ball 3 x 10
High cable chest pull 3 x 10 for 75

Cardio #1: .93 miles running on the treadmill for 10 mins <--- MIGHTY proud of that :coolred:

Circuit B:
1 Arm db pushups: 3 x 10 for 12.5, 12.5, 15 because EVERYONE wanted 15s tonight
Walking lunges: 10 paces with 22.5, 25, 25
crunches holding db: 3 x 45 seconds with 12.5, 12.5, 15

Cardio #2: Running for 10 minutes, .82 miles

Cooldown

[Tweak]

Okay food for today:

M1-- Protein shake

M2-- 2 sticks string cheese

M3-- 1 packet Starkist teriyaki Yellowfin tuna on 1/2 cup brown rice (YUM that was good), cherry coke zero

M4- 4 meatballs w sauce, sugar free redbull cuz I was about to go into a 2.5 hour meeting

M5-- South beach pepperoni pizza (after the gym)

M6-- Apple w ANP


Calories: 1667
Fat: 79 44%
Sat: 28 16%
Poly: 7 4%
Mono: 19 10%
Carbs: 102 21%
Fiber: 19 0%
Protein: 141 35%

[Hidngod]

:Rawk:

[Anya]

M1-- Protein shake



T what brand do you use? Our discussion of sugar reminded me I've starting using a really good quality whey isolate with absolutely no sugar or artificial sweeteners. Can link you if you're interested.

[Tweak]

T what brand do you use? Our discussion of sugar reminded me I've starting using a really good quality whey isolate with absolutely no sugar or artificial sweeteners. Can link you if you're interested.


Yes, please do!! Right now I bounce back and forth between Body Fortress and the pre-made Muscle Milk shakes (even though Ulter and T Cake disapprove).

Btw, I've never seen your face before! You're adorable! :)

[Nick]

You can't go wrong with ON Whey Ms. Tweak. Easily found at local shops (I know I am so bad with ordering food online consistently), & does the job with not much junk or fillers.

Nice work sticking to your diet and keeping the cals on track.

[Anya]

Yes, please do!! Right now I bounce back and forth between Body Fortress and the pre-made Muscle Milk shakes (even though Ulter and T Cake disapprove).

Btw, I've never seen your face before! You're adorable! :)

Yeah this stuff is a better quality than those two for sure.

On second thought I'm thinking Admin here might not be down with me linking this product directly so here's the info on it:

Bioplex, 10lbs, Natural (i.e. no flavoring at all)

Ingredients
Low Temperature Ultrafiltered Whey Protein Concentrate.
$84.97
(can personally vouch that it mixes really easily with a spoon)


The ON brand that Kabeetz just mentioned is really is very good quality protein too and is actually $5 less than the Bioplex, but I'm a nazi about getting completely pure protein with no additives at all, and it's super hard to find a manufacturer that doesnt add some kind of flavoring. You could go with the ON if flavor-free isnt so important for you.

[Tweak]

Thanks for the advice, kids. :)

[T-Cake]

Anya, we're pretty laid back with linking to protein ideas/foods/shakes; the only one AF carries is Isopure but we know everyone has a favorite and different needs for protein. :) Thanks for thinkin' about it, though.

Tweak, we only "disapprove" of the Muscle Milk b/c of the sugars in it. I know you're down with convenience and I am too... and since you're not competing, the MM really isn't a super big deal.

IN FACT, your diet yesterday was GREAT! OMFG, you ate 20% carbs?! :elephant: 'Bout damn time!

Hey, question about your chest pulls and lat pulldowns... TIE is having wicked forearm pump from those. Do you experience it similarly? Her circuit is really similar to yours that you just posted. I'm just curious to know if that combo (lat pulls with chest pulls) kills your forearms or if it's just something she needs to adjust with her back arch and leg/ham support.

Thoughts? If you have any, tell her on her log :)

[Tweak]

I'm doing my cardio tomorrow cuz it's my friend Alex's birthday. So I did circuits two days in a row! :)

Two things are pissing me off.

Rant #1 My car broke down in Minneapolis today during rush hour. It's been running weird and smelled like burned oil, which I found odd since oil was added last week.

My friend runs the parking garage in the downtown skyscraper I work in. I mentioned to him that I was low on oil and that I was going to add some before I left that day. He's like "no, it's ok. If the oil is in your car, I'll have my valets do it for you." I'm like "Uh, ok."

Turns out the valets did-- and DIDNT PUT THE OIL CAP BACK ON! Oil was all over my engine and my car had NONE in it. Luckily, my car seems to be fine now but I'm going to bitch somebody out tomorrow. UGH. :madfawk: :madfawk::madfawk:


Rant #2 My roommate is a girl I met in night school a few years ago. She seemed normal and sweet but she's just a freeloader. SHe shorts me on rent, ruins my stuff, owes me money, etc. I have a lot of issues with her as is. Another problem is, the girl has gained about 25 pounds since I met her and has 900 reasons not to work out or eat healthy, even though she is currently unemployed. I've spent the last YEAR telling her what she needs to do and she WILL NOT do it.

She has been SUPER passive-aggressive about my weight loss in the last month. I'm never running around bragging. I don't ever intend to come off that way to anybody. I'm just THRILLED at my results and i'm so proud of myself. But she is getting very unhanded about it and I'm fed up with it. She came home a few days ago and was like "your clothes dont even look good on you anymore, everything is loose."

I said, "Well.. yeah, but I'm too lazy to do anything about it right now. Until it becomes a REAL problem, I'm not spending money on clothes. I know I'm going to get smaller. I finally got some new workout clothes at Target though cuz I'm sick of pinning my pants to keep em on my waist."

"Ah. Well, IVE been trying to lose weight and be good, but I think I have a thyroid problem or something," she says... pulling an entire pie out of the fridge. She cuts out a massive chunk of the pie and slabs it on a plate. "Maybe I should make a doctor's appointment?"

Me: "Uh... or you could not eat pie?"

Her: "But it's homemade pumpkin pie!"

Me: "Yo. It's still pie. Seriously, have some of my sugar free pudding cups if you want to cure your sweet tooth."

Her: "Well... it's better for me than French Silk!!!" and she goes and fumes in front of the TV.

I am NOT going to cater to her b.s anymore. I wasn't trying to be a bitch but she has to understand YOU CANT EAT HALF A PIE IN ONE NIGHT AND EXPECT TO LOSE WEIGHT!

AUGgggggggggggggh. Don't make ME feel bad for what I've accomplished, you know? And I've tried to help her, I've offered to show her how to cook and how to work out-- nope. Won't do it. So screw it, I guess I'm just tolerating her until the lease runs out.

ANYWAYS.


Tonight

5 min warmup

Circuit A:
Isolateral shoulder press: 3 x 10 at 45 45 50
Rows: 3 x 10 at 30, 30, 35
SLDL cradle w dbs: 3 x 10 w same as above

Cardio 1:
HIIT ten mins .78 miles

Circuit B:
Bulgarian split squat 3 x 10 for 50
Pushups on the bar 3 x 25
Woodchopper w 16 lb medicine ball 3 x 10

Cardio #2:
Run 10 mins .92 miles

Cooldown

[Tweak]

Food for today:

M1-- protein shake, string cheese

M2- Apple w ANP

M3-- 1/2 brown rice w Starkist teriyaki marinated grilled Yellowfin Tuna packet

M4-- South beach pizza

M5-- 2 sticks string cheese

M6-- deli turkey slices. Cuz it's delicious.

May have a snack here in a little while too. I'm hungry still....


Cals: 1551
Fat: 72 648 42%
Sat: 26 230 15%
Poly: 9 78 5%
Mono: 12 104 7%
Carbs: 105 323 21%
Fiber: 24 0 0%
Protein: 139 555 36%

[Big Sky Guy]

You'll be at a mile in 10 in no time :D

I got nothing for you with the roomate. Sounds like a complete bummer and something you need to move on from. You are making amazing strides forward in many areas and maybe this is the next one...

[Gymgurl]

:treadmill::weightlifter: That Cakers....she sure knows what she is talking about! Your doing awesome Tweak...you'll be running lots of miles soon! To bad you live so far away..I need someone to run some long runs with:heart:

[CK]

not making excuses for your roommate but you said she was unemployed and in the last month not really cared, could she be depressed?

sorry to hear about your car.

[Tweak]

:treadmill::weightlifter: That Cakers....she sure knows what she is talking about! Your doing awesome Tweak...you'll be running lots of miles soon! To bad you live so far away..I need someone to run some long runs with:heart:

Awww! :flowers: I'd totally run with you! I need someone to run with me, I don't know how to train OUTSIDE. I've done everything on treadmills. :(



And CK-- she was let go before Thanksgiving. She literally just doesn't feel like working or finding a job. She was saying how awesome it was to spend other people's money last night (which made me want to punch her). I think she's just the type who whines about stuff but does nothing to fix it.

[Nick]

Whenever I don't like anybody, or also if I am regularly sleeping with them, I often fart in the car and child lock the windows shut.

Try it on your roommate. Just a suggestion.

Sorry about your bad day:(

[Tweak]

Whenever I don't like anybody, or also if I am regularly sleeping with them, I often fart in the car and child lock the windows shut.

Try it on your roommate. Just a suggestion.

Sorry about your bad day:(

Today isn't much better, but thank you. :kiss:


Question for you guys. And be honest.

I have had random people at the gym, as well as some people in my family/friends, ask me two different questions in the last two weeks:

1. Are you competing?
2. Are you training to be a fitness model?

While that's cool, I've not really considered doing either. But now that it's in my mind, both seem interesting. Do you think I should train to do either? I mean, would I have a shot at doing either and being successful? I guess I haven't considered it before. :idea:

I guess I know nothing about that world/realm of life in terms of it being realistic, achievable, how much more time it would take to train, etc.

Opinions, even if negative, are welcome. Just kicking the idea around.

[CK]

I like Kabeetz suggestion LOL. My sister was a go getter and things got her down and she started acting that way.

After giving suggestion after suggestion, I finally just screamed at her and gave her some tough love, now she looks better than me LOL. Sorry about your situation, at least my sister lives in another province, I would be pulling my hair out by now if I were you.

Competing and modeling... I never tell anyone, not to do anything, if your interested, there is nothing wrong with getting educated and finding out more about how you could do BOTH!

You seem to have the dedication and heart:flowers:

[Hidngod]

Sorry to hear about the roomie. My daughter had one like that, who's bf also was a drug dealer. My baby moved out, real quick & left her hanging with the lease.
Good work on the circuits. Personally, I'm afraid of the Bulgarian split squat. I'd prolly fall or lose my balance & break a mirror.
You look like you're in awesome shape. I have no idea about commitment, but every one that has competed has raved about how fulfilling their experience was.

[Beverly McD.]

Today isn't much better, but thank you. :kiss:


Question for you guys. And be honest.

I have had random people at the gym, as well as some people in my family/friends, ask me two different questions in the last two weeks:

1. Are you competing?
2. Are you training to be a fitness model?

While that's cool, I've not really considered doing either. But now that it's in my mind, both seem interesting. Do you think I should train to do either? I mean, would I have a shot at doing either and being successful? I guess I haven't considered it before. :idea:

I guess I know nothing about that world/realm of life in terms of it being realistic, achievable, how much more time it would take to train, etc.

Opinions, even if negative, are welcome. Just kicking the idea around.

If you decide to train to compete, the worst that can happen is you"ll look better than you ever have in your life. :rose::rose::rose:

[*Bunny*]

Hey Tweak.

"I'm just THRILLED at my results and i'm so proud of myself. "

I wanted to point out that you SHOULD be in every way and hold your head high.

She is what is known as a toxic person. Period. I read this about two years ago and it helped me deal with others of this nature.

TESTOSTERONE NATION - It's Sabotage! (http://www.t-nation.com/readArticle.do?id=636910)

Since we cannot change them we have to change how we handle them etc... I know you are venting, Im sorry you have to deal with this.

Best wishes to you. You look fantastic and I hope you kick @$$ at this tri/marathon.

I admire you for going there, it's really something Id like to do one day. :rose:

[Tweak]

Hey Tweak.

"I'm just THRILLED at my results and i'm so proud of myself. "

I wanted to point out that you SHOULD be in every way and hold your head high.

She is what is known as a toxic person. Period. I read this about two years ago and it helped me deal with others of this nature.

TESTOSTERONE NATION - It's Sabotage! (http://www.t-nation.com/readArticle.do?id=636910)

Since we cannot change them we have to change how we handle them etc... I know you are venting, Im sorry you have to deal with this.

Best wishes to you. You look fantastic and I hope you kick @$$ at this tri/marathon.

I admire you for going there, it's really something Id like to do one day. :rose:

Thank you, Bunny. :kiss: For real, that means a lot to me. I have so much respect and admiration for you and T Cake. Your support means a lot to me.

[Tweak]

If you decide to train to compete, the worst that can happen is you"ll look better than you ever have in your life. :rose::rose::rose:




I like Kabeetz suggestion LOL. My sister was a go getter and things got her down and she started acting that way.

After giving suggestion after suggestion, I finally just screamed at her and gave her some tough love, now she looks better than me LOL. Sorry about your situation, at least my sister lives in another province, I would be pulling my hair out by now if I were you.

Competing and modeling... I never tell anyone, not to do anything, if your interested, there is nothing wrong with getting educated and finding out more about how you could do BOTH!

You seem to have the dedication and heart:flowers:

Thanks guys. That's very true. I guess I just haven't thought about it much. I still haven't done a lot. I'm guess I'm not really sure I'm cut out for it, but thanks for rooting for me! :)

[*Bunny*]

Thank you, Bunny. :kiss: For real, that means a lot to me. I have so much respect and admiration for you and T Cake. Your support means a lot to me. You are VERY welcome. Us women HAVE to stick together because unfortunately there are not many like us out there.

You are super STRONG. Her energy alone would DRAIN me.. literally to where I was physically exhausted.

My mission in life is to thicken this skin but I tell ya, I will always be a bit sensitive to 'energy' and I have ladies like you, and the several others on this board to help cushion my falls, b/c I will have them.

The good thing about this is you can move on when the lease is up, to find something more suitable to your new fitness lifestyle. That is important to have that support and balance.

What do you have in mind for your next step, living arrangement wise? Anything yet?

[Anya]

T-Strong, have you done "The Leg Pose" for the peeps here yet? Look at that line! :surprised:

[Tweak]

You are VERY welcome. Us women HAVE to stick together because unfortunately there are not many like us out there.

You are super STRONG. Her energy alone would DRAIN me.. literally to where I was physically exhausted.

My mission in life is to thicken this skin but I tell ya, I will always be a bit sensitive to 'energy' and I have ladies like you, and the several others on this board to help cushion my falls, b/c I will have them.

The good thing about this is you can move on when the lease is up, to find something more suitable to your new fitness lifestyle. That is important to have that support and balance.

What do you have in mind for your next step, living arrangement wise? Anything yet?

She DOES exhaust me. I hate it when she's home. She's been unemployed since before November. She didn't tell me that she lost her job until she gave me rent 4 days after it was due, and shorted me on top of it. She leaves dishes out for weeks, fills my pots/pans up with water and lets them sit out so long they rust, uses my goddamn Yohimburn when she has NO business touching it, never buys her own toilet paper, etc. :frantic:

The lease runs out at the end of March. I'm living alone. She's hosed. No one in MN will take a new renter when they are on unemployment. I"ve been telling her for at least 6 weeks "Dude, you'd better get a job. End of March is going to be here before you know it." She's like "Eh... maybe at the end of the week." As if you can walk in somewhere and go "K! Give me a job! Thanks!!" :rl:

I'm SO EXCITED to move. omg it's going to be awesome! :jumpjoy::wiggle:


T-Strong, have you done "The Leg Pose" for the peeps here yet? Look at that line! :surprised:

Before the site crashed, yes. But that was probably 3 weeks ago. lol :lol: It's even more defined now! If I have time tonight, maybe I'll do progress pics. We'll see.

I kinda feel like hitting the water tonight.

[T-Cake]

Food for today:

M1-- protein shake, string cheese

M2- Apple w ANP

M3-- 1/2 brown rice w Starkist teriyaki marinated grilled Yellowfin Tuna packet

M4-- South beach pizza

M5-- 2 sticks string cheese

M6-- deli turkey slices. Cuz it's delicious.

May have a snack here in a little while too. I'm hungry still....


Cals: 1551
Fat: 72 648 42%
Sat: 26 230 15%
Poly: 9 78 5%
Mono: 12 104 7%
Carbs: 105 323 21%
Fiber: 24 0 0%
Protein: 139 555 36%
Nice job, chick :jumpjoy:
Another great diet day! You're getting better and better!

I'm pissed they effed up your car, man... and holy crap, I think I "gnome" who your roommate is... is that right? Just checking. I had NO IDEA she was that bad. I had 3 roomates in college for 2 years and usually there was always ONE, if not 2, of the 3 who were just total slobs, careless, lazy, whatever. Oh it was so annoying -- I feel ya', girl! I'm so stoked you get to live alone soon. :banana: We should, like, go see you when it's warm or something that day in MN. :lol:

As for competing, I certainly think if you ever have the desire then you have what it takes. I mean, shoot -- SO MANY people here are hard workers and when you commit, girl, you COMMIT. We :heart: that about you here :)

I think what puts you a little ahead of schedule is your swimming past. You've already got a SERIOUS base of muscle mass not only in your legs but especially in your shoulders. This could put you on the fast-track to a stage show sooner than most simply because you wouldn't have to do a 2-year bulk before you'd be ready/symmetrical.

Cost is a factor simply because it does get pricey with makeup, SUITS, entry fees, posing lessons (yes, even figure and the turns need posing lessons, DEFINITELY)... so there's a heads-up for ya' if you didn't know that.

I can't decide for you what to do -- but I honestly do feel you have a great base to work with and you'd do real well if you ever gave it a go. I wouldn't blow smoke up your ass either about it -- I really do mean it. :)

Have fun with Alex on her bday :) Good girl for getting your training in, and :woot: b/c your numbers are already climbin'! AWESOME!

[Tweak]

Alex pushed her birthday plans to Saturday.

I have a lot going on that I'm not talking about personally. I was in emotional distress today. I had no appetite, took a half day at work and tomorrow off, and I slept most of the day. Bargh. Man I sound like a whiner on this board. Sorry. :(

I went swimming tonight. This will be Greek to you if you're not a swimmer.

warmup:
400 free, 100 kick

5 x 100s on 2:00, 50 br/50fr

5 x 100s on 1:45 free

4 x 100s kick 50 br/50free, 2 x 50s streamline

4 x 100 br on 2:30

4 x 100 on 2:00 w paddles

200 cooldown
_________________
3,000 yards in about an hour. Not too bad since I haven't hit a pool since about October.

[Tweak]

Nice job, chick :jumpjoy:
Another great diet day! You're getting better and better! Thank you! I'm trying to carb up. I just have a hard time making myself do it. Guilt guilt guilt!

I'm pissed they effed up your car, man... and holy crap, I think I "gnome" who your roommate is... is that right? Just checking. I had NO IDEA she was that bad. I had 3 roomates in college for 2 years and usually there was always ONE, if not 2, of the 3 who were just total slobs, careless, lazy, whatever. Oh it was so annoying -- I feel ya', girl! I'm so stoked you get to live alone soon. :banana: We should, like, go see you when it's warm or something that day in MN. :lol: Hey now, you know it gets hotter than F around here. You guys should swing out in the summer. I know Katie woudl love to see you too. And I'll have a nice clean place with only one cat that will be cleeeeeeeean cuz last time you were here, my place was disgusting cuz of my schedule. ew.

ALSO, no, wrong person. ;) You're thinking of Amy. She's awesome-- but she's in Florida until April and might be moving down there. :( I'd love to live with her.

As for competing, I certainly think if you ever have the desire then you have what it takes. I mean, shoot -- SO MANY people here are hard workers and when you commit, girl, you COMMIT. We :heart: that about you here :)

I think what puts you a little ahead of schedule is your swimming past. You've already got a SERIOUS base of muscle mass not only in your legs but especially in your shoulders. This could put you on the fast-track to a stage show sooner than most simply because you wouldn't have to do a 2-year bulk before you'd be ready/symmetrical. It's something I'm kicking around. I'll figure out if it's something I want to do, but probably not until after my tri and half marathon stuff is done in a few months.

Cost is a factor simply because it does get pricey with makeup, SUITS, entry fees, posing lessons (yes, even figure and the turns need posing lessons, DEFINITELY)... so there's a heads-up for ya' if you didn't know that.

I can't decide for you what to do -- but I honestly do feel you have a great base to work with and you'd do real well if you ever gave it a go. I wouldn't blow smoke up your ass either about it -- I really do mean it. :) Thanks babe. :rose:

Have fun with Alex on her bday :) Good girl for getting your training in, and :woot: b/c your numbers are already climbin'! AWESOME!

:)

[Gymgurl]

Just remeber the most important thing....DO WHAT YOU LOVE! DO WHAT MAKES YOU HAPPY! I run because I love it.....I don't want to compete in figure/bb because it would be way to time consuming for me ....not like my schedule isn't right now lol....Just BE HAPPY!

[Tweak]

Today's my off day for working out. Yay!

I just went in the hot tub at my parents house. Just a few progress pics... sorry they aren't great quality, it's my cell phone. :p

Hey, I have calves for once. Holy crap, that's pretty sweet! I'm about to wrap up week 4 of this circuit rotation.

http://img.photobucket.com/albums/v675/AMHuot00/back-2.jpg

http://img.photobucket.com/albums/v675/AMHuot00/front-1.jpg

http://img.photobucket.com/albums/v675/AMHuot00/calves.jpg

[CK]

You have a nice V shape to your back!!!!! Loving the calves!

[Beverly McD.]

Hot tub! LUCKY!

You look great!

[vballcoach]

Looking good girly! Keep rocking on!

[Nick]

:drool: beautiful progress pics, you keep it up!!!!

[Big Sky Guy]

Alex pushed her birthday plans to Saturday.

I have a lot going on that I'm not talking about personally. I was in emotional distress today. I had no appetite, took a half day at work and tomorrow off, and I slept most of the day. Bargh. Man I sound like a whiner on this board. Sorry. :(

I went swimming tonight. This will be Greek to you if you're not a swimmer.

warmup:
400 free, 100 kick

5 x 100s on 2:00, 50 br/50fr

5 x 100s on 1:45 free

4 x 100s kick 50 br/50free, 2 x 50s streamline

4 x 100 br on 2:30

4 x 100 on 2:00 w paddles

200 cooldown
_________________
3,000 yards in about an hour. Not too bad since I haven't hit a pool since about October.

Sounds theraputic to me :)

[takniteasy]

Your progress pics look great! Hope your weekend has been great!:bear:

[Tweak]

I got the South Beach cookbook over the weekend and I'm dying at how good some of these recipes are. I'm currently eating a salad that has shrimp, fresh cilantro, kiwi, papaya, black beans, and red onion w olive oil. OMFG so good.

I had a great workout today!

5 min warmup

Circuit A:

Good mornings: 10 reps, 60, 70, 70 (PR)
Bicycles: 3 x 45 seconds
Clean n press: 10 reps, bar only for first round, added 10 to the bar for rounds 2 and 3! PR. :) :coolred:

Cardio 1:
HIIT on the treadmill for 10 minutes, .85 mile

Circuit B:

DB Bench press: x 10 for 25, 30, 30
Incline db curls: x 10 for 20 (all three rounds)
Lying reverse rear delts: x 10 for 20 all three rounds

Cardio #2:
HIIT for 15 minutes, 1.3 miles


I didn't work out yesterday. I had Patrone shots on Friday night and I got very, very sick. I was dehydrated all day yesterday and ended up being in bed by 8. :(

Other than that, great weekend. :)

[T-Cake]

Good workout again. Are you doing hanging cleans or full cleans now? If you're starting with the arms hanging, then it's called "hanging" cleans; just wanted to clarify because at some point in time we might start you on cleans and there's a difference. :)

I love that you have PRs already. I absolutely love that you spent a day in the pool; that rocks :)

Photos look great; back and upper bod are rockin', as always. Calve split already?! :woot: Awesome :) We're gonna keep chippin' away at the bottom half but already huge improvements.

GOD, 4 weeks FLIES BY!

And yes, we'd love to go see you and your sis :) We'll have to play summer by ear. I think we've learned not to plan too far ahead anymore; stuff always comes up.

:kiss: Hope you're feelin' better today.

[Tweak]

Good workout again. Are you doing hanging cleans or full cleans now? If you're starting with the arms hanging, then it's called "hanging" cleans; just wanted to clarify because at some point in time we might start you on cleans and there's a difference. :)


Hanging cleans still. Sorry.

I love that you have PRs already. I absolutely love that you spent a day in the pool; that rocks :)

Photos look great; back and upper bod are rockin', as always. Calve split already?! :woot: Awesome :) We're gonna keep chippin' away at the bottom half but already huge improvements.

Yes, this is a huge improvement. Ulter probably has progress pics from a few years ago that hadn't changed too much over time. A little bit, but not much. My thighs are always going to be a pain in the ass. Katie and i both have soggy hamstrings. :(

GOD, 4 weeks FLIES BY!

And yes, we'd love to go see you and your sis :) We'll have to play summer by ear. I think we've learned not to plan too far ahead anymore; stuff always comes up.

I almost called you guys today to see if you wanted to plan something. Did you still want me to come down in the next few months, or should we just hold off and have you guys come up here to visit us both? Let me know!

:kiss: Hope you're feelin' better today.

Thank you, babe. :grouphug: You know what, I'm just so emotionally exhausted, I just feel numb. I'm trying to figure out how to cope with figuring out how to close a 10 month chapter in my life that I can't talk about much (at least not on here). My heart pretty much feels like it's hemorrhaging everywhere and I can't make the bleeding stop. It's a very bittersweet thing, I guess. Love is just... stupid.

Getting my dumb period again, so this is helping nothing with my rationality. I feel incredibly gross from not working out on Saturday. And guilty.

Here's hoping for a better week.

[Nick]

That sounds like a great salad... the south beach diet is really impressive in that it really had the right idea of balanced macros, healthy fats, low glycemic carbs. Even the kraft frozen stuff is as good as anything u can find frozen... my problem is I don't save it for an emergency or a rainy day, I eat it the same day I buy it :D

[*Bunny*]

No Patron!!!!!!! lol :)

Nice pics, love the suit :)

[Tweak]

Nice pics, love the suit :)

Target, baby!!! :)

[Tweak]

That sounds like a great salad... the south beach diet is really impressive in that it really had the right idea of balanced macros, healthy fats, low glycemic carbs. Even the kraft frozen stuff is as good as anything u can find frozen... my problem is I don't save it for an emergency or a rainy day, I eat it the same day I buy it :D

South Beach pizzas are so goddamn good. omfg. :dinner:

[*Bunny*]

South Beach pizzas are so goddamn good. omfg. :dinner: I know I cant just eat one though. :tear::hsugh::evil[1]:

[Tweak]

I know I cant just eat one though. :tear::hsugh::evil[1]:

I'm like that with a sugar free ice cream that I love. omgomgomgomg

[Mrs Croft]

pics look great girl..and I didn't even have to bully you into them :lol:

keep up the good work :kiss:

[Tweak]

pics look great girl..and I didn't even have to bully you into them :lol:

keep up the good work :kiss:


Thanks Crofty! :) :kiss:


I was inspired by my Miss T Cake tonight. :biggthumpup: I did a "T Cake Junior" workout on the stairmill cuz uh, pretty sure I'll lapse into catatonic schizophrenia if I do 60 minutes on that f*cker.

I did 2.5 miles on it in 30 minutes, as HIIT, 3 minutes level 7, 2 minutes level 11. Hard crap but it was really a good burn.

Btw, don't be too jealous, guys, but I talked to T Cake on the phone for an hour. Which was fun, cuz I love her to death and we haven't got to b.s in awhile. Btw, we're getting married now. Ulter will be our flower girl. You're all invited! :lol:

Food today:

M1-- Protein shake, 2 stick string cheese

M2-- ANP w green apple

M3-- South Beach Turkey Club kit

M4-- South Beach pizza

M5-- protein shake

M6-- a crapload of shrimp cuz it sounded fantastic :rofl:


Total: 1599
Fat: 67 603 38%
Sat: 26 235 15%
Poly: 6 53 3%
Mono: 7 65 4%
Carbs: 106 295 19%
Fiber: 32 0 0%
Protein: 168 673 43%

[dubdubs]

Target, baby!!! :)

I just mentioned TARGET in bunny's log. They had this cute turquoise one with little brown designs on them.. SO nice, but they didn't have a medium - I rather go a size bigger so my boobs look bigger, lol.

South Beach diet is great.. I did it once and it really worked.. Keep up the great work. You look awesome!

:woot:

[Tweak]

Thanks WW!

my internet was down at home, so I couldn't post anything last night. Torture! ;)

Workout last night:

5 min warmup on treadmill

Circuit A:
Lat Pulldowns: 10 reps @ 70, 70, 80
Jump squat w 16 pound medicine ball x 10 (all three rounds) <--- bumped up! I used to use a 10 lber
Chest pulls w lat machine: 10 reps @ 70 (all three rounds)

Cardio 1:
HIIT on the stairmill for 10 minutes. 2 min L7, 2 min L11, 2 min L8, 2 min L12, 2 min L7 :coolred: I was dripping with sweat from that. :frantic:

Circuit B:
1 arm db pushup w rows: 10 w 15's for 3 rounds
Crunches: 1 min holding 15lb for 3 rounds
Lunges w dbs: 10 paces with 25, 30, 30 <-- PR

Cardio #2:
HIIT on the treadmill for 15 minutes, 1.2 miles

good workout last night. :)


Food:
Total: 1261
Fat: 45 409 34%
Sat: 14 122 10%
Poly: 6 56 5%
Mono: 9 77 6%
Carbs: 87 281 23%
Fiber: 17 0 0%
Protein: 127 509 42%


I was low on cals today. I had meetings almost all day at work and that makes it damn near impossible to eat on a normal schedule. I'm going to have to start throwing in scrambled eggs before I go to bed or something just to get my cals up.

Last night I did a few plank poses just for the hell of it. Two different trainers came up to me-- once during my pushups on my second circuit, once during my plank poses-- to compliment me on my back/shoulders/arms. That felt great! :)

[dubdubs]

Food:
Total: 1261
Fat: 45 409 34%
Sat: 14 122 10%
Poly: 6 56 5%
Mono: 9 77 6%
Carbs: 87 281 23%
Fiber: 17 0 0%
Protein: 127 509 42%

I have to ask... Do you find that you are you eating enough? That seems like lo amount of calories, NO? I mean I am not sure? You do lift weights, correct? I would think to add more fuel to kick your metabolism up a bit more - just MY opinion. But then again If I remember the South Beach Diet is lower cals, right. I would pass out on any cals under 1900 and I am rougly at about 2200now and I feel lethargic at some times of the day.

Just checking.. I think you have a great figure and you have good potential to add lean muscle and lose fat.

In any event, you look great and how is the hair coming along? Are you still at the same color? ;)

[Tweak]

I have to ask... Do you find that you are you eating enough? That seems like lo amount of calories, NO? I mean I am not sure? You do lift weights, correct? I would think to add more fuel to kick your metabolism up a bit more - just MY opinion. But then again If I remember the South Beach Diet is lower cals, right. I would pass out on any cals under 1900 and I am rougly at about 2200now and I feel lethargic at some times of the day.

Just checking.. I think you have a great figure and you have good potential to add lean muscle and lose fat.

In any event, you look great and how is the hair coming along? Are you still at the same color? ;)

I was low on calories yesterday. I generally try to get 1400-1600 a day. Yesterday was messed up because I spent over half my work day in meetings.

I don't follow the South Beach diet. lol I just got the book and made a few recipes because it's high protein and full of good fats and carbs. :yumyum:

I'll bump my calories if I need to but I'm afraid that's just going to make me hold more fat. I retain water and gain fat so easily, I'm always hesitant to do any calorie bumps. I'm just now accepting that I need to eat more carbs, and I hate doing it because psychologically I feel like it has slowed down my progress. :dunno: How much more are we talking here? I don't feel hungry. I eat every two hours pretty much on the dot.

Hair is okay-- it's faded down a lot since I got it done. I get a lot of compliments on it though. ;)

[dubdubs]

I was low on calories yesterday. I generally try to get 1400-1600 a day. Yesterday was messed up because I spent over half my work day in meetings.

I don't follow the South Beach diet. lol I just got the book and made a few recipes because it's high protein and full of good fats and carbs. :yumyum:

I'll bump my calories if I need to but I'm afraid that's just going to make me hold more fat. I retain water and gain fat so easily, I'm always hesitant to do any calorie bumps. I'm just now accepting that I need to eat more carbs, and I hate doing it because psychologically I feel like it has slowed down my progress. :dunno: How much more are we talking here? I don't feel hungry. I eat every two hours pretty much on the dot.

Hair is okay-- it's faded down a lot since I got it done. I get a lot of compliments on it though. ;)

go girl... if its working then keep trucking. I hear you on the carbs, but I love them and you know what I really need them alot pre-strength training. My workouts have been so intense that lack of carbs will make me crash and not explode on my lifts. Then again I do cardio in the morning with no carbs before just egg whites and brocolli. My opinion though and I find it has worked for alot of people that I know is to have a nice clean diet full of good, higher quality cals and work hard with them weights. You will burn fat like a mofo, but you still need the cardio additive!

Great day gal.. and yes the hair is quite lovely! :coolred:

[Tweak]

go girl... if its working then keep trucking. I hear you on the carbs, but I love them and you know what I really need them alot pre-strength training. My workouts have been so intense that lack of carbs will make me crash and not explode on my lifts. Then again I do cardio in the morning with no carbs before just egg whites and brocolli. My opinion though and I find it has worked for alot of people that I know is to have a nice clean diet full of good, higher quality cals and work hard with them weights. You will burn fat like a mofo, but you still need the cardio additive!

Great day gal.. and yes the hair is quite lovely! :coolred:

No, no, dude, I appreciate the advice. I have no idea. I seriously was getting like... 12-20g carbs total before I started circuit training. My lifts have improved since I bumped my carbs up in the last few weeks. I have a lot of lean mass as is, but I just want to keep improving/leaning/gaining mass. I think by about May, I should be good to go in terms of goals.

[Gymgurl]

Awesome job..keep it up!!

[Tweak]

Awesome job..keep it up!!

:flowers:

Btw guys--

I'm going out to dinner with Raina and her bf tomorrow after work (YEAH SUSHI) so I'm going to do circuits 2 days in a row. So tonight is circuits, tomorrow is cardio. I'll just get up in the morning and do it.

[CK]

oooo sushi, LOVE IT!. Have a great time!

[Nelms Fitness]

Sushi is amazing. ** and I LOVE it.

[Tweak]

My internet is still down at home. BArghghghgh. Someone in my building has an unsecured high speed internet network that I've been using for a year. Occasionally that person needs to do a power cycle with their router to fix connectability issues. I can see the network clear as day, full 5 bars, but it's not connecting. Idiot. Whoever it is needs to do that ASAP! :lol:

My hair had faded down to a funky gold color so I had my friend retouch it last night. The cuticle is blasted open from my years of bleaching, so this color just wants to fall out. So annoying!!!!!!! So, that sort of threw a loop in my plans last night.

10 min warmup, cuz my knee felt stiff.

Circuit A:
Isolateral shoulder press: 3 x 10 for 55
1 arm rows 3 x 10 for 30, 30, 35
SLDL squats w "cradled" db: same as above

Cardio 1:
10 mins HIIT on the treadmill, .82 miles

Circuit B:
Bulgarian Split Squats: 3 x 10 (per leg) for 50, 60, 70
Pushups on the bar 3 x 25, w bar below hip height
Woodchopper 3 x 10 w 16 lb medicine ball <--- my right knee started killing me here???

Had to skip cardio #2 because I needed to drive 40 minutes away to get my hair retouched. F.

Food for yesterday:

m1-- two sticks string cheese, 1/2 bottle isopure

m2-- starkist yellowfin packet

m3- 1/2 chipotle chicken bol with damn near no rice, lots of chicken, cheese, lettuce, mild salsa, guac

m4-- other half of above

m5- 1 pre-made myoplex shake

m6-- 1 whole egg w 3 egg whites, scrambled

Total: 1371
Fat: 42 382 29%
Sat: 10 92 7%
Poly: 1 12 1%
Mono: 3 26 2%
Carbs: 80 273 21%
Fiber: 12 0 0%
Protein: 169 677 51%

[Gymgurl]

Great workout!!!!! I love sushi

[T-Cake]

Hey girl :)

Sorry I've been MIA -- feelin' crappy tonight for some reason; I'm postin' a bit and then I think I'm going to go to bed early :(

Anyhoo, workouts look good and no guilt about skipping Saturday or the 2nd HIIT today. No biggie. You're doing great and I have no worries you stick with it, so there! :)

As for the knees, I'm glad you did a 10 min. warm-up (smartie!), but I'm wondering about those woodchoppers. You know, in the downward portion of the move, it IS an ass-to-floor squat (ATF), so a couple things to be sure of:
1. Make sure your feet are shoulder-width apart, no wider
2. Keep your toes pointed out at about a 30-degree angle -- a 45 angle is too far out (and that's the most common mistake). This angle will allow you enough room for the torso to drop w/o a funky alignment between knees and shins.
3. Be sure to keep the heel of your feet on the floor -- if you're tipping onto the balls of your feet or the toes at all, your butt isn't back far enough.
4. Think two things: "chest out" and "butt up first". On the way back up, focus on moving your butt up in the straight line. This will keep you from teetering too far forward or backward.

I just had to re-teach myself proper squat form and I know it would/will help me with woodchoppers eventually when I put them back into my rotation again. I hope some portion of that is something you can fix up or work on that might help with the knee odd-ness. I have horrible knees so I can relate to that frustration! :)

[Nick]

Nice workout! I say shave your head and start from scratch!! ;)

[Tweak]

Yah I'm not too worried about missing stuff.

Normally Fridays are my "off" day but I made yesterday my off day instead. We had a snowstorm and I was extremely late to dinner with Katie, and traffic sucked on the way home. I have nothing going on tonight, so I'm just going to destroy myself at the gym tonight. :)

Internet is still down at home. Dangit.

T Cake-- my feet have been too far apart then! That could be the problem.

[Tweak]

internet is still down at home. I'm at my parents house right now. Seriously, I'm going insane without internet.

Friday night: 45 minutes cardio. 30 minutes treadmill, 15 minutes stairmill

Ran for 30 minutes yesterday, went about 2.5 miles.

Today:

5 min warmup

Circuits A:
Good mornings 3 x 10 for 70
Bicycle crunches 3 sets for 45 seconds
Hanging clean n press 3 x 10 bar only

Cardio 1- 10 mins HIIT on treadmill, .78 miles <-- crap

Circuit B:
Bench press w db's 3 x 10 for 30, 35, 35
Incline curls 3 x 10 for 20
Lying rear delt extensions 3 x 10 for 20

Cardio 2-- 15 mins HIIT on stairmill, 5 mins L8, 2 mins L11

Cooldown

[T-Cake]

Ick -- I cannot stand when internet is down. I'm such an addict!

Glad to see you posted up somehow :) Tell the 'rents I said "aloe" :D

[Que_66]

I think I'm the only person on this board who doesn't like sushi.......

[strawberryriddick]

I think I'm the only person on this board who doesn't like sushi.......http://www.hanau.army.mil/images/icon_fire_75x55.gif :frantic: :frantic: :frantic: Let us gather together to BURN THE HERETIC!!! :frantic: :frantic: :frantic: http://www.hanau.army.mil/images/icon_fire_75x55.gif

[Hidngod]

I think I'm the only person on this board who doesn't like sushi.......

Nope! I'm with you on that one.:nod:

[Nick]

The internet may be down but the gym's not, glad u're sticking to it!

[Tweak]

Still no internet at home!!! :mad:

I had a kickass workout last night. I ran for just under 3 miles in 30 minutes, then I hopped on the stairmill for 20 minutes of HIIT, 2 minutes L8, 1 min L11, 2 mins L8, 1 min L12, repeating.

I just think of T Cake kicking her own ass when I'm doing workouts like that, and her stairmill one would destroy me. Seriously. I don't even think I could do 60 minutes of steps, at least not anytime soon. So, T Cake, you are my inspiration. :kiss:

I'll post my food from yesterday in a little bit.

[Tweak]

Food yesterday:

M1-- Babybel cheese, protein shake

M2-Protein pudding

M3- Wheat tortilla w shredded cheese, chicken, lettuce and salsa

M4- 9 pieces of shrimp

M5- South beach pizza

M6- 9-10 pieces shrimp again (mmmm)

Calories: 1401
Fat: 50 450 34%
Sat: 16 148 11%
Poly: 2 15 1%
Mono: 2 16 1%
Carbs: 63 172 13%
Fiber: 20 0 0%
Protein: 177 710 53%

[dubdubs]

weekly or biweekly pics please? lol.. I sound like a guy. but I always like to see progression

[Tweak]

I'll probably take pics Thursday. I've been doing Thursday pics most of this time.

This is the 6th week of my circuits. I switch to something else next week, apparently? (T Cake? Help? lol)

I was on the rag last week and was a bloated mess of cow, so progress pics weren't very appealing. :)

I'll probably do befores and afters either Thursday or this coming weekend.

[Tweak]

I felt AWESOME on my workout yesterday.

5 min warmup

Circuit A:
Lat Pulldowns 3 x 10 for 80, 80, 85
Jump squats with 16 lb medicine ball 3 x 10
High Cable chest pull 3 x 10 for 80, 85, 90 <--- PR

Cardio 1: 10 minutes running on the treadmill. .85 mile

Circuit B:

1 arm db pushups w rows: 3 x 10 for 15
Walking lunges 3 rounds, 10 paces w 30, 30, 35
Crunches w 15 lb 3 x 45 seconds

Cardio 2:
Running 15 minutes on treadmill, 1.46 mile :coolred:

Cooldown

[Tweak]

Food yesterday:

Total: 1533
Fat: 72 651 43%
Sat: 30 269 18%
Poly: 4 39 3%
Mono: 13 114 8%
Carbs: 77 250 17%
Fiber: 14 0 0%
Protein: 154 615 41%

[Nick]

I'm glad u had such a great workout... the diet macro breakdown looks real on point.

[Tweak]

I'm glad u had such a great workout... the diet macro breakdown looks real on point.

Thanks, darlin'! :kiss:

[vballcoach]

You are kicking butt girl. I am just amazed at all the progress you have made over the years both emotionally and physically. It just goes to show how strong you trully are. Love you babe!!

[T-Cake]

Still no internet at home!!! :mad:

I had a kickass workout last night. I ran for just under 3 miles in 30 minutes, then I hopped on the stairmill for 20 minutes of HIIT, 2 minutes L8, 1 min L11, 2 mins L8, 1 min L12, repeating.

I just think of T Cake kicking her own ass when I'm doing workouts like that, and her stairmill one would destroy me. Seriously. I don't even think I could do 60 minutes of steps, at least not anytime soon. So, T Cake, you are my inspiration. :kiss:

I'll post my food from yesterday in a little bit.
Killer cardio, girl! :) Proud of you! And thank you for the compliment :rose: :D


This is the 6th week of my circuits. I switch to something else next week, apparently? (T Cake? Help? lol)
Want me to write you a new 3-day split? New circuits?

I can do that, no problem. What day would you start your new set-up? I have work tomorrow/Friday, but I would definitely have some time this weekend to write something. Just let me know what day you need it and I'll get on it, sooner if not later. I just want to know if you like the ciruits or if you want something different (like power stuff thrown in ... or supersetting... or whatever -- you tell me what you want). :)

[T-Cake]

Oh AND... I need to know what you want to work on this time-around.

Last thing I wrote was sorta "overall, little bit of everything." When I write my stuff, I try to pick 2 areas that I REALLY want to work on (like right now it's abs and biceps for me) and focus on it (and throw in stuff AROUND that focus). So if you want to share something like that, you should. If you want a heavy/power day, let me know... or we can stick with circuits. I'm flexible, I just want you to have all the options laid out.

[Florencia]

http://dl8.glitter-graphics.net/pub/703/703788zx8qipes6c.gif (http://www.glitter-graphics.com)

[Tweak]

You are kicking butt girl. I am just amazed at all the progress you have made over the years both emotionally and physically. It just goes to show how strong you trully are. Love you babe!!

:flowers: Thank you. I've made progress emotionally? Really?? Man I keep making a lot of dumb decisions! But thank you... I am starting to think I'm tougher than I've believed! :bear:


Oh AND... I need to know what you want to work on this time-around.

Last thing I wrote was sorta "overall, little bit of everything." When I write my stuff, I try to pick 2 areas that I REALLY want to work on (like right now it's abs and biceps for me) and focus on it (and throw in stuff AROUND that focus). So if you want to share something like that, you should. If you want a heavy/power day, let me know... or we can stick with circuits. I'm flexible, I just want you to have all the options laid out.

:kiss:

Yes please-- new circuits! And if we throw in a power day and I lose a cardio day, that's totally fine with me. I LOVE lifting. :) I definitely need to keep doing leg stuff. My hammies and butt need to burn off some fat yet. So maybe I can start playing by the squat rack more (rack pulls, deads?). Also, while my shoulders/back are lookin' awesome, and so are my bi's, I was noticing last night that i still have quite a bit of tricep fat to drop. They just don't pop out as much as the rest of my upper body does.

Also, I really don't need to do too much chest stuff. I have bad posture because I have over-developed chest muscle from all those years of swimming. My doctor said that he can pick out swimmers in a waiting room because of how we sit. My chest muscles will always been bigger than my back muscles, so I've been encouraged in the past to work on my back more to counter-act that slouch. (Being busty probably doesn't help). So maybe throw in more mid-back stuff?

Once I post progress pics, you'll see what I'm talking about. I'm trying to decide if I should do that tonight (cuz progress pics has been done traditionally on Thursdays) or if I should wait until Sunday since that's my last day of this rotation.

Bunny was going to write up something :evil[1]: for me to do too. I have no idea if you guys would want to work together and make me your project, but I'll willingly make myself the victim of Bunny and T Cake because you guys KNOW I'll do the work, and I KNOW you guys can cripple me. :D :bowdown:

Whatever you guys want me to do, I'll do it. I'm happy to be your science experiment! :bear: :lol:

[Tweak]

Workout last night:
30 minutes running (including 10 minutes walking @ 7% incline). Ran at a cozy 6.2 mph and went just under 3 miles.
20 minutes stairmill HIIT, 2 min L8, 2 mins L12, repeating til the end.

GREAT workout. :coolred:


Food for yesterday:
Total: 1426
Fat: 47 426 31%
Sat: 15 135 10%
Poly: 0 2 0%
Mono: 0 0 0%
Carbs: 84 267 19%
Fiber: 18 0 0%
Protein: 173 691 50%
Alcohol: 0 0 0%

[takniteasy]

Workout last night:
30 minutes running (including 10 minutes walking @ 7% incline). Ran at a cozy 6.2 mph and went just under 3 miles.
20 minutes stairmill HIIT, 2 min L8, 2 mins L12, repeating til the end.

GREAT workout. :coolred:



:Rawk: I could not imagine myself doing that intense a cardio session. You are taking after Sgt. Caker!:bowdown:

Patiently waiting on progress pics.:wiggle:

[Tweak]

:Rawk: I could not imagine myself doing that intense a cardio session. You are taking after Sgt. Caker!:bowdown:

Patiently waiting on progress pics.:wiggle:


Tonight or Sunday. ;)

[CK]

TIE is pasty #1 and you are pasty #2, waiting on the pics too LOL. Great job on the incline!

[Tweak]

Rant for the Day-- "The Trainers At My Gym Can Suck It"

So, last night I went to get a 7 pt bodyfat measurement at the gym. I went up to the counter-- there were 3 trainers (2 guys, 1 girl) sitting there. I said "Hi, I was wondering if any of you could help me with a 7 point bf measurement?"

They all looked at each and all looked at me and were like "Uhhhhhhhh........" The girl immediately blurts out "I have a client coming in like 2 minutes, sooooo...." and won't look at me. The guys are like "Well, a girl has to do a 7 point on another woman because of where you have to grab the fat."

Me: Well it doesn't take more than about 2 minutes to do, does it?

Girl trainer: I've never even done a 7 point one. a 3 point one should be fine.

Me: <irritated as f because clearly, these people just don't wanna do it> Fine. Can I get a 3 point one then?

Guy #1-- I'm kinda busy, so I can't. Sorry. <gets up and leaves>

Guy #2-- Well. I guess I can do it. What do you want it for anyways?

Me: I just want to know where I'm at. Kicking around the idea of competing but haven't really made up my mind.

Guy: <smirking> I see.

So I kick off my shoes and get on the scale, and I just about die when I see 158. :tear: I was 150 a few weeks ago. What the hell? I'm back to my starting weight?

The trainer looks confused and goes "Huh. That seems weird. I'd really peg you in the mid to high 140's. (which is what I was expecting too) Not that 158 is bad or anything. Well, whatever, it's irrelevant to the measurement."

He measures me and asks if I had lotion on or something. I say no, it's Yohimburn and I explain what it is. He essentially starts making fun of me for using it, and for using other supplements because "they're all crap". I'm LIVID at this point. He gets up and tells me I'm at 18.2%. And he quickly goes "We have a margin of error with a 3 point test of 2-4%. So you could be around 16%, you could be around 20%. The 7 point would have been more accurate. You have a lot of work to do if you want to compete. Their percentages are usually around 10%, just so you know." :madfawk::madfawk::madfawk:

I seriously was on the verge of tears. I felt so deflated. I don't even want to talk to those trainers again. They looked at me like I was disease-ridden when I asked for a bodyfat test and then I pretty much got ripped on and talked to like I was an idiot by the assclown that finally agreed to give me a less-than-accurate test. :tear: :tear: :tear:

I went over and started doing my circuits, but emotionally/mentally I was crippled with self doubt and wondering if I'd made any progress at all. I tried calling T Cake when I left the gym but she probably was sleeping (I got your texts this morning, girly-- thank you). Tried calling my sister but she was in night school. I was just devastated.

The only things I could think of are:
1. It was 7:00PM by the time I got on the scale and measured. So the scale would be off anyways.
2. It's not the scale I normally use. Right now they are remodeling stuff in the women's locker room. They have the women in the men's locker room, and the men in the women's because the working crew are all dudes and they can't be in there if we are.


Anyways....

Workout last night:

5 minutes speed walk @ 7% incline

Circuit A:
Isolateral shoulder press 3 x 10 for 55, 60, 60
Rows: 3 x 10 for 35
Cradle squat w db's, same as above

Cardio #1:
Run @ 6.2 mph for 8 minutes, 2 minutes of walking prior .81 mile

Circuit B:
Bulgarian Split Squat 3 x 10 (per leg) for 70, 75, 75
Woodchopper w 16 lb medicine ball 3 x 10
Pushups on the bar (thigh height) 3 x 20

Cardio #2:
HIIT on the stairmill for 10 minutes, 1 min L8, 1 min L12, repeating.

cooldown


Food yesterday:

M1-- protein shake, 2 sticks string cheese

M2- Starkist tuna packet

M3- Shrimp w fresh cilantro, 1 whole kiwi chopped, fresh lime juice, drizzled w extra virgin olive oil

M4- Protein shake (Body fortress brand)

M5- 2 wraps made w mission low carb tortillas, turkey, and cheddar jack cheese

M6- (Post workout) deli sliced roasted turkey and cooked ham w avocado, tomato, and a little cheddarjack cheese, wrapped in lettuce leaves.

Total: 1496
Fat: 58 526 36%
Sat: 24 220 15%
Poly: 2 15 1%
Mono: 1 12 1%
Carbs: 59 151 10%
Fiber: 22 0 0%
Protein: 193 772 53%

[CK]

When I get my bf done, I am not supposed to drink or eat anything and do it in the morning.

MY rant!!!

The people at the gym are losers, anyone that won't take the time to help a client, considering it is THEIR JOB is..... I won't say. Lots of factors could be contributing to the gain, muscle, the time of the month and the time of the day.

I would of smacked him for saying that, in fact I would stopped right there walked out. and if he doesn't even know how to do a 7 point, then how the fuck does he know you have a lot of work to do.

Don't feel deflated, just keep on going, your doing everything right and your body is going through adjustments with the training. YOUR ROCKING THESE WORKOUTS, I suggest go somewhere else, or even buy the pinchers and have someone you know do them all the time.

Give me the guys number I am coming down there to KICK HIS ASS!!!

[Ulter]

They sound more the Stooges than the trainers. First of all, don't weigh yourself and night and consider where you are in your cycle when you do. You should do your BF with someone who knows how without an unwarranted ego problem. Even the 7 point is not a true measurement. It's fine if you just want a data point to mark progress as you go. But not to really find out what you BF is. The moral of the story that you should take away from this is that not all those in trainer suits are suited to train.
In most gym, if you're not a paying customer of a trainer they don't have time for you. And in this case what you were looking to find out, they can't tell anyway.

[Tweak]

When I get my bf done, I am not supposed to drink or eat anything and do it in the morning.

MY rant!!!

The people at the gym are losers, anyone that won't take the time to help a client, considering it is THEIR JOB is..... I won't say. Lots of factors could be contributing to the gain, muscle, the time of the month and the time of the day.

I would of smacked him for saying that, in fact I would stopped right there walked out. and if he doesn't even know how to do a 7 point, then how the fuck does he know you have a lot of work to do.

Don't feel deflated, just keep on going, your doing everything right and your body is going through adjustments with the training. YOUR ROCKING THESE WORKOUTS, I suggest go somewhere else, or even buy the pinchers and have someone you know do them all the time.

Give me the guys number I am coming down there to KICK HIS ASS!!!

Thank you! I want to watch you take 'em! :boxing: Seriously, it was the worst possible time to be so condescending-- I'm 3 days away from ending my 6 week circuit... don't make me feel so bad. And I'm SURE I've gained some muscle. Normally I don't freak out about the scale but I couldn't figure out how the f one gains 8 pounds in a 2 week period when you've been doing everything right. Thank you. :kiss:


They sound more the Stooges than the trainers. First of all, don't weigh yourself and night and consider where you are in your cycle when you do. You should do your BF with someone who knows how without an unwarranted ego problem. Even the 7 point is not a true measurement. It's fine if you just want a data point to mark progress as you go. But not to really find out what you BF is. The moral of the story that you should take away from this is that not all those in trainer suits are suited to train.
In most gym, if you're not a paying customer of a trainer they don't have time for you. And in this case what you were looking to find out, they can't tell anyway.

I know, I shouldn't have done that at night. Maybe I'll redo everything on Sunday morning (last day of circuits).

I'm not a paying customer to the trainers, but I AM to the gym. That was ridiculous. And it made me SO MAD. I see these people EVERY SINGLE NIGHT. I KNEW that chick was full of crap when she said that she had a client coming in, cuz I KNOW what time her client comes in! I see her on Thursdays with that person at 7:30, not 7:00. She was just sitting there surfing the damn internet. I was so pissed.

Where else can I go to have this done? Do you think I could ask Raina to do it?

[Florencia]

Wow Tweak!
I can say without fear of being mistaken, people like that sound like " I kind of get payed, so I kind of work"
Be proud you are not one of those persons!
It's a shame that people only have a will of service if they are getting payed for it.
Life I think is more about being able to share your blessings with others and make a virtious circle in life, rather than a vicious one.

Yuk!!!

[Ulter]

Raina could do it. That would be fun. You really want an CSCS certified trainer with experience to do it. Most the trainers in the gym are simply ACE certified and as you saw, really don't know much about it. Your sister might now where there's one. Isn't her friend Dave from the boards at a good gym?

[Tweak]

Raina could do it. That would be fun. You really want an CSCS certified trainer with experience to do it. Most the trainers in the gym are simply ACE certified and as you saw, really don't know much about it. Your sister might now where there's one. Isn't her friend Dave from the boards at a good gym?

LOL

He might be. I know Dave, but that would be awkward. I suppose I could ask for advice from Tom Nyugen too.

My friend Tawnya used to be a personal trainer... maybe I can ask her to do it. Hmm.

[Tweak]

These are the only before/after pics I have for now.

http://img.photobucket.com/albums/v675/AMHuot00/bi-2.jpg

http://img.photobucket.com/albums/v675/AMHuot00/front-2.jpg

[Ulter]

You're certainly within shouting distance of the stage. That's pretty obvious.

[CK]

These are the only before/after pics I have for now.

http://img.photobucket.com/albums/v675/AMHuot00/bi-2.jpg

http://img.photobucket.com/albums/v675/AMHuot00/front-2.jpg


your arms have more definition, and the back muscle under the arm has widened!!!! (sorry for the non tech terms) and it loks like your tummy has flattened out, not that even have one lol.

Your picture just confermed that that trainer is an idiot.

[Mr. Cooper]

I've not been real impressed with most of the "trainers" at Lifetime. I've seen them working with people and most seem really indifferent about actually helping them. There are a couple at the location I frequent that seem to give a rip, so I won't condem them all.

[bigdamray]

Workouts look great and you look fantastic!! Don't be deflated by gym idiots. I would find a reputable nutritionist in your area and go to the same person for the bodyfat test everytime. You'll get a more consistent reading that way. Consider that 18% is an awsome measurment. Most women are 27% or more. Plus, at 18% at 158, you only need to lose 13 pounds to be at 10%, that isn't that bad. The guy is a jerk for what he said but karma will get him for that.

[Nick]

You have a lot to be proud of, there is definite evident progress. Keep it up Tweakster. No gland problems for you.

[Tweak]

You have a lot to be proud of, there is definite evident progress. Keep it up Tweakster. No gland problems for you.


You're certainly within shouting distance of the stage. That's pretty obvious.


I've not been real impressed with most of the "trainers" at Lifetime. I've seen them working with people and most seem really indifferent about actually helping them. There are a couple at the location I frequent that seem to give a rip, so I won't condem them all.


Workouts look great and you look fantastic!! Don't be deflated by gym idiots. I would find a reputable nutritionist in your area and go to the same person for the bodyfat test everytime. You'll get a more consistent reading that way. Consider that 18% is an awsome measurment. Most women are 27% or more. Plus, at 18% at 158, you only need to lose 13 pounds to be at 10%, that isn't that bad. The guy is a jerk for what he said but karma will get him for that.




Workouts look great and you look fantastic!! Don't be deflated by gym idiots. I would find a reputable nutritionist in your area and go to the same person for the bodyfat test everytime. You'll get a more consistent reading that way. Consider that 18% is an awsome measurment. Most women are 27% or more. Plus, at 18% at 158, you only need to lose 13 pounds to be at 10%, that isn't that bad. The guy is a jerk for what he said but karma will get him for that.


You have a lot to be proud of, there is definite evident progress. Keep it up Tweakster. No gland problems for you.

:kiss:
Thanks, boys. I'm about to get ripped up with T Cake and Bunny workouts starting next week, so I'll keep makin' progress for sure.

lol @ gland problems

[vballcoach]

Those trainers are the type of people you just want to kick in the face:boxing::hammersmash::rl:

You know you look amazing and are working your ass off. Don't let other people take that from you. What do they know? Obviously not much even about their own job if they can't do a BF measurement for you, or know that they should treat people w/ respect, it kinda comes w/ the territory.

[claire]

Nope! I'm with you on that one.:nod:

Me too!

[claire]

You look awesome. Don;t let the trainers get you down. Most of them are idiots.

You pictures look awesome:) Love the bicep!

[Tweak]

Those trainers are the type of people you just want to kick in the face:boxing::hammersmash::rl:

You know you look amazing and are working your ass off. Don't let other people take that from you. What do they know? Obviously not much even about their own job if they can't do a BF measurement for you, or know that they should treat people w/ respect, it kinda comes w/ the territory.


You look awesome. Don;t let the trainers get you down. Most of them are idiots.

You pictures look awesome:) Love the bicep!

:kiss:

Thanks ladies.

UPDATE: A friend of mine used to be a trainer for that chain of clubs. She was horrified by that and notified the manager of my facility about the trainers' crappy attitudes. YAY, I hope they get yelled at. :thefinger:

[Ulter]

Last night I did a few plank poses just for the hell of it. Two different trainers came up to me-- once during my pushups on my second circuit, once during my plank poses-- to compliment me on my back/shoulders/arms. That felt great! :)

You've responded as well as anyone I've seen to the circuit training. It's been very good to you and I would stay with it all the way in.
I'm seeing more and more of the cutting edge trainers and fitness writers designing them. The first time it caught on in women's fitness was probably this article from 2004.

Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). Curves: Permanent Results Without Permanent Dieting.

In the article they wrote, "Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet."

This is true and the main reason you're seeing more of it being used by top competitors.

Cite: Wiki

[T-Cake]

UPDATE: A friend of mine used to be a trainer for that chain of clubs. She was horrified by that and notified the manager of my facility about the trainers' crappy attitudes. YAY, I hope they get yelled at. :thefinger:
Good, because I was about to grab the damned phone and call them myself to rip them a new one.

They are fuggin' out their damn minds talking to people like that. I might still call, pretend I'm you, and really let the guy have it. I'm serious, girl -- those people are total asshats.

And also, this wasn't mentioned yet -- just because they train at your gym doesn't always mean they are paid by your gym. Many of those large gym chains lease out space for personal training companies inside the large gym, so they really ARE paid separate fees outside of your usual gym dues.

Does that give them reason to be assholes? No. But they could at least be courteous and tell you, "Hey, we can only do bf measurments for clients, sorry. Company policy" or whatever.

Also, Ray makes a great point about it being only a 13 lb difference to 10%. I betcha betcha the guy that weighed you didn't know that for shit. And if HE knew what he was talking about, HE would've been the one telling you, while you're on the scale, "Well, it's night time and usually we request folks weigh/measure in the morning on empty. You're probably holding some water from the daytime."

But noooooo -- nothing there because no one is at home in his pea-sized brain. Some people -- lemme at 'em! :hammersmash: I'm brutal, man. :jerry:

I'm so proud of you and you are NUTS if you think there's no progress!! HOLY CRAP did you see the photos of you?! Geeeeeeez, girl!

Those abs are divINE :naughty:
CK is right about your lats growing up top (rear shoulders), and your biceps are far farrrrr more cut up than before.

You know I can't bullshit worth a dime. I'm tellin' it to you straight, as it should be.

And heaven help those trainers -- if it makes you feel better, one at my gym threw a medicine ball across the ab room the other day when I was walking through. I gave him the NASTIEST look and now he won't make eye contact with me. His trainer cohort came over and apologized and I just said, "Ok, thanks"

I mean -- WhoTF does that?!?!?! :wallbash:

[takniteasy]

These are the only before/after pics I have for now.

http://img.photobucket.com/albums/v675/AMHuot00/bi-2.jpg

http://img.photobucket.com/albums/v675/AMHuot00/front-2.jpg

Dang girl! Look at you! Circuits are definitely agreeing with you. Biceps are peaking nicely and lats are coming out nicely too. You have sexy abs! I'm so jealous!

I guess this means I have to post pics now.:( I will see what I can get tomorrow.

[dubdubs]

OMG I would've friggin called the manager and ripped them all a new one. Sorry to hear about your frustration. Be strong and don't let others get you down. The mirror speaks for itself, you are making progress and feeling good about yourself. That is what counts.

Be strong, keep your head up AND MOST IMPORTANTLY TRAIN HARD and put those fools behind you.

Next time you see those fools give them :thefinger::thefinger:

[strawberryriddick]

1. GREAT progress with those pics!

2. I remember talking to my doc about how two personal trainers helped worsen my body (they pushed the spread of my initial injury, helping it become fibromyalgia).
My physical therapist scoffed at them, saying "I could sit on my ass at home for a week and get an internet degree to be a personal trainer, too. Instead, I went to a real school so I can really help people. Fuck those assholes, they don't know shit."

I like the fact that my doctor talks like that :)

[IliekFude]

definitely some big changes to see there.
yr core especially just looks a helluva lot stronger and as others posted you can definitely see improvement in yr lat and front delts.
keep it up!

[Tweak]

Okay, BIG difference in these ones:

http://img.photobucket.com/albums/v675/AMHuot00/back-3.jpg


Also, I don't have a before picture of this... cuz my legs PHYSICALLY COULDN"T DO THIS before.

Yes, I need to clean my bathroom mirror, I KNOW. :lol:

http://img.photobucket.com/albums/v675/AMHuot00/LEG-1.jpg

[strawberryriddick]

I'm gettin' more of a V.

And cute panties, where did you get them?

[Hidngod]

I've nothing to add, since everyone else has said it.
Except, you look fantastic & the changes are very evident. You're definitely making those circuits work for you.

[takniteasy]

:woot:Girl you are looking so good! I can't wait to see how your next rotations go.

[*Bunny*]

SO I guess i was pretty accurate with my guess for BF eh? ;)

PM me your email, I have something you can use to track your BF, and have Raina become pro at the pinch sites.

It's like with weights, the more you practice the better you'll both get.

You are looking great tweak . :)

How is the tush coming? Lifting yet?

[Tweak]

tush is ok but i hate my dumb cellulite and still have it, thus im not posting pics yet. btw im on my cell just for internet. WEAK. lol

[T-Cake]

You look KILLER!!!! :coolred: I'm so freakin' proud of you.

Writing something up for you now. I'll post it when I'm done and you can feedback if you want. I'm going through here again to remind myself what you want, what you're interested in as well as weak areas you want to fix up a bit.

[T-Cake]

Tweak's Tentative New Circuits/Heavy Plan

Goals:
- Add in heavy power day
- Trim down 1. Ham/glutes, 2. Triceps, 3. Back
- Chest moves kept to minimum
- Change from 3-day lifting split to 4-days

New Week Schedule:
- 3 days of circuits + cardio in between
- 1 power day (heavier stuff)
- 1-2 days cardio only
- 1-d days off (depending on how many days of cardio are done)

T-Cake's Scheduling Rules:
- Get all of that in each week, but make sure you always have 1 day in between lifting days, whether it be circuits or heavy. NO back-to-back days with the iron. If this means you take off 2 days a week and only do 1 day of pure cardio, so be it.
- Try to set aside one day a week that will be your Heavy Day so you can keep these numbers up and movin'.

Heavy Day Moves:
1. Pendlay Rows @ squat rack
2. SLDLs @ squat rack
3. Squats @ squat rack
4. Decline DB bench press @ decline bench
- Moves should be done in that order; get in a good dynamic warm-up beforehand, 5-10 minutes light cardio and key stretches (e.g. hip flexors before squats)
- Every move listed needs 1 warm-up set (minimum) and 3-5 working sets (your call on this)
- Warm-up sets can be 12-15 reps; working sets can be 5-10 reps, depending on the move.
- See others logs (mine, Bunny's, Hidn's, Kabeetz, etc.) to get a feel of how progressions are done with the working sets.
- Take good notes (straps, form, best footing, best grip position, etc.) so next week(s) you know where to start and don't waste time.
- Prepare to spend about an hour to an hour,15 in the gym. Rest between sets should be 60-90 seconds at least, so this will take you longer than circuits. :wiggle: But you'll be :super: for the day, so it's worth it.

CIRCUITS Day One

Circuit A @ Step-up podium/station
1. Step-ups holding DBs (glutes, hams). High reps (15-20 per leg)
2. DB chest press lying on floor (chest/triceps). Moderate reps (8-12)
3. V-ups on floor (abs). High reps (15-30+ with progression)

Circuit B @ Lat pulldown station
1. V-grip (narrow) lat pulldown (lower back). Moderate reps (8-12)
2. Squats + alternating front kicks (legs/plyo). High reps (15-20 per leg, squats in between each kick).
3. DB kickbacks (triceps), hand on seat of lat pull seat. Moderate reps per arm.

CIRCUITS Day Two

Circuit A @ V-squat machine
1. Reverse v-squat (hams). Moderate to high reps (12-20).
2. Standing Arnold presses w/ DBs (shoulders). Moderate reps (8-12)
3. 21s for biceps w/ barbell

Circuit B @ Cable pulley station
1. Kneeling rope pulldown + tricep extension (lats/triceps). Moderate reps (8-12).
2. Rope crunches on exercise ball (abs). Moderate to high reps (12-20).
3. Aerobics step box up & overs (plyo/legs). 2+ risers. High reps (15-25 over and back).

CIRCUITS Day Three

Circuit A @ Seated isometric leg extension
1. 21s for quads (7 with leg leg, 7 with right, 7 with both). Moderate weight since this is "high" reps.
2. Standing DB overhead press (shoulders). Moderate reps (8-12)
3. Tate presses on exercise ball (triceps). Moderate reps (8-12)

Circuit B @ Seated row cable station
1. Wide-grip seated row. (Back) Moderate reps (8-12)
2. Single DB pullover lying on row's "bench" (Upper abs/Triceps). Moderate reps (8-12)
3. Seated Bent-over DB flyes (Rear delts). Moderate reps (8-12).

I know you're going to have questions and comments (as in "WTF is that one?"). :D I can help you with that.

My only concerns are...
1. I don't know if you are able to do ATF squats on your heavy day. Not sure how good your knees are with that, but you might be able to just go light and see what you can do for reps.
2. I am unsure of your exercise step situation. I think you said it's hard to get ahold of exercise steps to move to the weight room as needed... if that's the case, then we can swap the exercise box up & overs for a Plie' squat instead, where you would keep one foot up on a medicine ball and the other on the floor... and then squat like you did when you did the DB cradle squats.
3. Similar to #2, I think you werent' sure if your gym had a step-up station or not. I would be shocked if they didn't... but maybe you've seen it by now. Some gyms just have the box to step-up on... and others have a station (like my gym does) with cables on a wegiht stack so you can hold the cables when you step up. I personally use THAT station, but I choose the DBs instead of the machine's cables because I feel like it makes my arms work harder from floor to top position.

Read it and get back to me. :)

[Que_66]

I had a 'trainer' at my old gym tell me that my goals were not attainable at my age (38-39 then) and that I really should have started when I was younger. I ripped him a few new asses w/o even raising my voice. The gym owners mom witnessed it and she apparently sided with me because she told the owners before I could as they were out of town on vacation.

Ray is correct, karma will catch up so pay no attention to the upright desk ornaments' they're just there to show off the new clothes mommy bought them.

:roses:

[CK]

I had a 'trainer' at my old gym tell me that my goals were not attainable at my age (38-39 then) and that I really should have started when I was younger. I ripped him a few new asses w/o even raising my voice. The gym owners mom witnessed it and she apparently sided with me because she told the owners before I could as they were out of town on vacation.

Ray is correct, karma will catch up so pay no attention to the upright desk ornaments' they're just there to show off the new clothes mommy bought them.

:roses:

I choked on my water I was laughing so hard:clap:

[Tweak]

I'm going to highlight the things I don't know. lol


Tweak's Tentative New Circuits/Heavy Plan

Goals:
- Add in heavy power day
- Trim down 1. Ham/glutes, 2. Triceps, 3. Back
- Chest moves kept to minimum
- Change from 3-day lifting split to 4-days

New Week Schedule:
- 3 days of circuits + cardio in between
- 1 power day (heavier stuff)
- 1-2 days cardio only
- 1-d days off (depending on how many days of cardio are done)

T-Cake's Scheduling Rules:
- Get all of that in each week, but make sure you always have 1 day in between lifting days, whether it be circuits or heavy. NO back-to-back days with the iron. If this means you take off 2 days a week and only do 1 day of pure cardio, so be it.
- Try to set aside one day a week that will be your Heavy Day so you can keep these numbers up and movin'.

Heavy Day Moves:
1. Pendlay Rows @ squat rack2. SLDLs @ squat rack <---huh?
3. Squats @ squat rack
4. Decline DB bench press @ decline bench
- Moves should be done in that order; get in a good dynamic warm-up beforehand, 5-10 minutes light cardio and key stretches (e.g. hip flexors before squats)
- Every move listed needs 1 warm-up set (minimum) and 3-5 working sets (your call on this)
- Warm-up sets can be 12-15 reps; working sets can be 5-10 reps, depending on the move.
- See others logs (mine, Bunny's, Hidn's, Kabeetz, etc.) to get a feel of how progressions are done with the working sets.
- Take good notes (straps, form, best footing, best grip position, etc.) so next week(s) you know where to start and don't waste time.
- Prepare to spend about an hour to an hour,15 in the gym. Rest between sets should be 60-90 seconds at least, so this will take you longer than circuits. :wiggle: But you'll be :super: for the day, so it's worth it.

CIRCUITS Day One

Circuit A @ Step-up podium/station
1. Step-ups holding DBs (glutes, hams). High reps (15-20 per leg)
2. DB chest press lying on floor (chest/triceps). Moderate reps (8-12)
3. V-ups on floor (abs). High reps (15-30+ with progression)

Circuit B @ Lat pulldown station
1. V-grip (narrow) lat pulldown (lower back). Moderate reps (8-12)
2. Squats + alternating front kicks (legs/plyo). High reps (15-20 per leg, squats in between each kick).
3. DB kickbacks (triceps), hand on seat of lat pull seat. Moderate reps per arm.

CIRCUITS Day Two

Circuit A @ V-squat machine
1. Reverse v-squat (hams). Moderate to high reps (12-20). <---wha?
2. Standing Arnold presses w/ DBs (shoulders). Moderate reps (8-12)
3. 21s for biceps w/ barbell <-- help?

Circuit B @ Cable pulley station
1. Kneeling rope pulldown + tricep extension (lats/triceps). Moderate reps (8-12).
2. Rope crunches on exercise ball (abs). Moderate to high reps (12-20).
3. Aerobics step box up & overs (plyo/legs). 2+ risers. High reps (15-25 over and back).

CIRCUITS Day Three

Circuit A @ Seated isometric leg extension
1. 21s for quads (7 with leg leg, 7 with right, 7 with both). Moderate weight since this is "high" reps. ??
2. Standing DB overhead press (shoulders). Moderate reps (8-12)
3. Tate presses on exercise ball (triceps). Moderate reps (8-12) <--??

Circuit B @ Seated row cable station
1. Wide-grip seated row. (Back) Moderate reps (8-12)
2. Single DB pullover lying on row's "bench" (Upper abs/Triceps). Moderate reps (8-12)
3. Seated Bent-over DB flyes (Rear delts). Moderate reps (8-12).

I know you're going to have questions and comments (as in "WTF is that one?"). :D I can help you with that.

My only concerns are...
1. I don't know if you are able to do ATF squats on your heavy day. Not sure how good your knees are with that, but you might be able to just go light and see what you can do for reps.
-- I'll just have to see how it feels. My knee, for the mostpart, is usually fine. I just got new running shoes this weekend however, and my goofy knee HATES them. They need to get broken in but if push comes to shove for comfort, I'll just keep using my old ones.

2. I am unsure of your exercise step situation. I think you said it's hard to get ahold of exercise steps to move to the weight room as needed... if that's the case, then we can swap the exercise box up & overs for a Plie' squat instead, where you would keep one foot up on a medicine ball and the other on the floor... and then squat like you did when you did the DB cradle squats.
-- I should be fine for doing the steps. :)

3. Similar to #2, I think you werent' sure if your gym had a step-up station or not. I would be shocked if they didn't... but maybe you've seen it by now. Some gyms just have the box to step-up on... and others have a station (like my gym does) with cables on a wegiht stack so you can hold the cables when you step up. I personally use THAT station, but I choose the DBs instead of the machine's cables because I feel like it makes my arms work harder from floor to top position.I have the option to do either at my gym, so I'll try both to see whic one I prefer.

Read it and get back to me. :)

YAY, this sound fun and evil! :heart::redevil:

My only question is, how do I arrange my days? There aren't enough days in the week for me to do circuits/heavy lifting with no back-to-back lifting days in between. I was thinking this until you said I couldn't touch the iron in between.

M: Cardio
T: Circuit 1
W: Heavy Day
R: Circuit 2
F: Off
Sat: Cardio
Sun: Circuit 3

Do I split this up so I'm not getting in a full rotation each week?

Looks good to me, as long as you explain to me wtf 21's and stuff are! :baby:

[*Bunny*]

How to Perform The Pendlay Row with Correct Technique | StrongLifts.com (http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/)


Great read for starting lifts like these.

Check out Vid at the bottom.

With Pendlays you deload after each rep, the point of 'em is to de-weight, start the row smoothly, and accelerate it into your midsection without using your hips.

[Tweak]

Oh yeah. I didn't post my workouts!

Saturday:

30 minutes running, 2.84 miles
15 minutes stairmill HIIT, L8 2 mins, L12 2 mins, repeating

Sunday:

5 minu warmup

Good mornings: 3 x 10 for 90, 90, 95
Bicycles 3 x 10 for 45 seconds
Hanging clean n press: 3 x 10 for 55

Cardio #1: 10 mins HIIT on treadmill, .75 mile

Circuit 2:
DB bench press: 3 x 10 for 30, 35, 40
Incline bi curls 3 x 10 for 20
Lying incline rear delts: 3 x 10 for 25

Cardio #2:
10 minutes HIIT stairmill L8, L12

cooldown

[claire]

Workouts look awesome! I like your new circuits too. Have fun! :coolred:

[T-Cake]

My only question is, how do I arrange my days? There aren't enough days in the week for me to do circuits/heavy lifting with no back-to-back lifting days in between. I was thinking this until you said I couldn't touch the iron in between.

M: Cardio
T: Circuit 1
W: Heavy Day
R: Circuit 2
F: Off
Sat: Cardio
Sun: Circuit 3

Do I split this up so I'm not getting in a full rotation each week?

Looks good to me, as long as you explain to me wtf 21's and stuff are! :baby:
Scheduling first:
Okay, I see the point.
You have two choices then:
1. You could make the same day each week your heavy day (e.g. Tuesdays) and then rotate the Circuit Days 1, 2, 3. So Week 1 you'd do Heavy, Day 1, Day 2... Week 2 you'd do Heavy, Day 3, Day 1, etc. This is how I train. It's okay because there are no iron days in between but you'd just have to keep track of it pretty well. Also, it's not so spaced apart that your lifts will expire (to the point where you'll be sore next time you do them).
OR
2. You can drop one of the circuit days from the list and do 2 of the 3. Obviously, I"m biased to option 1 :)

For the moves you're unsure of...

The link Bunz gave for Pendlay rows:

How to Perform The Pendlay Row with Correct Technique | StrongLifts.com (http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/)


Great read for starting lifts like these.

Check out Vid at the bottom.

With Pendlays you deload after each rep, the point of 'em is to de-weight, start the row smoothly, and accelerate it into your midsection without using your hips.
^^^ That's the same site I learned from. Good choice. She's right about it being dead weight. What I do is get the bar down, open my fingers for a second, re-grip, move again. That release of my fingers is just enough to be sure the weight is dead but not so much that I lose my form or lose track of where my grip was.

I meant, also, to type...
1. Pendlay Rows
2. SLDLs

And you put the ??? by SLDLs... you know that's straight-leg deads too, right? You can do Romanians *knees slightly bent* if it'll be easier on your knees.
Straight-legs: Barbell Straight-back Straight-leg Deadlift (http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html)
Romanians:
YouTube - Romanian Deadlift (http://youtube.com/watch?v=IHWIC0cxhp4&feature=related)

21s are a premise that can be used for several moves:
Imagine doing the full range of motion for a bicep curl from bottom (hanging arms) to top (chest height or a bit lower). It's a full (or close) 180.

21s: You'll do 7 reps from bottom to middle... then 7 reps from middle to top... and then finish up by doing the last 7 reps full range of motion, the full 180 degrees.

For the leg extension 21s... same idea, different move.
This time, you'll be on the isometric (legs separated) leg extension. You'll do 7 reps with your left leg, 7 with your right leg, and the final 7 simultaneously. I got that one from Sassy ;) Still haven't done it myself :)

V-squats:
Okay, well WE call this the v-squat at our place, but it's really a lever hack squat.
Lever Hack Squat (http://www.exrx.net/WeightExercises/Quadriceps/LVHackSquat.html)
When I said "reverse" v-squat, I'm saying you'll use the machine pictured, but you'll turn around. Your shoulders will be under the pads, but your face will be looking at the back of that back-pad. What this does is works your hams (you can see the main focus of the move normally is more on the quads) and glute separation, but it doesn't stress your knees like a normal hack squat or back squats might.
Here you go: YouTube - reverse hack (http://youtube.com/watch?v=WdpRFP15Gx0)

Tate presses:
Most people will do these on a flat bench but because of trying to find a location for these in your circuits, I put you on an exercise ball instead. Here's a video of Tates with dbs:
YouTube - Tate Presses - 90's for 4 (http://youtube.com/watch?v=D2EdaZlnEGo)

I think that covers it :)
Hope that works for ya'! :)

[Tweak]

Thanks Claire!

Workout tonight
30 minutes on the treadmill. Bunny has me toying with the incline to see if my knee could handle it.

I walked for 20 minutes at 15% incline at 3.5 mph, then cranked it back down to 2% and ran the last ten minutes at 6.4 mph

I burned 350 cals.

I could have hit it a lot harder, but seeing as I am starting a lower-body heavy rotation.... yeah, I'm not overdoing it. I already am destined to be sore and I don't want to hurt myself.

Eventually I'm going to build up to doing 15% incline sprints. :)

Internet seems to be working tonight but may drop any second. Weak. lol

[Tweak]

Scheduling first:
Okay, I see the point.
You have two choices then:
1. You could make the same day each week your heavy day (e.g. Tuesdays) and then rotate the Circuit Days 1, 2, 3. So Week 1 you'd do Heavy, Day 1, Day 2... Week 2 you'd do Heavy, Day 3, Day 1, etc. This is how I train. It's okay because there are no iron days in between but you'd just have to keep track of it pretty well. Also, it's not so spaced apart that your lifts will expire (to the point where you'll be sore next time you do them).
OR
2. You can drop one of the circuit days from the list and do 2 of the 3. Obviously, I"m biased to option 1 :)

For the moves you're unsure of...

The link Bunz gave for Pendlay rows:

^^^ That's the same site I learned from. Good choice. She's right about it being dead weight. What I do is get the bar down, open my fingers for a second, re-grip, move again. That release of my fingers is just enough to be sure the weight is dead but not so much that I lose my form or lose track of where my grip was.

I meant, also, to type...
1. Pendlay Rows
2. SLDLs

And you put the ??? by SLDLs... you know that's straight-leg deads too, right? You can do Romanians *knees slightly bent* if it'll be easier on your knees.
Straight-legs: Barbell Straight-back Straight-leg Deadlift (http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html)
Romanians:
YouTube - Romanian Deadlift (http://youtube.com/watch?v=IHWIC0cxhp4&feature=related)

21s are a premise that can be used for several moves:
Imagine doing the full range of motion for a bicep curl from bottom (hanging arms) to top (chest height or a bit lower). It's a full (or close) 180.

21s: You'll do 7 reps from bottom to middle... then 7 reps from middle to top... and then finish up by doing the last 7 reps full range of motion, the full 180 degrees.

For the leg extension 21s... same idea, different move.
This time, you'll be on the isometric (legs separated) leg extension. You'll do 7 reps with your left leg, 7 with your right leg, and the final 7 simultaneously. I got that one from Sassy ;) Still haven't done it myself :)

V-squats:
Okay, well WE call this the v-squat at our place, but it's really a lever hack squat.
Lever Hack Squat (http://www.exrx.net/WeightExercises/Quadriceps/LVHackSquat.html)
When I said "reverse" v-squat, I'm saying you'll use the machine pictured, but you'll turn around. Your shoulders will be under the pads, but your face will be looking at the back of that back-pad. What this does is works your hams (you can see the main focus of the move normally is more on the quads) and glute separation, but it doesn't stress your knees like a normal hack squat or back squats might.
Here you go: YouTube - reverse hack (http://youtube.com/watch?v=WdpRFP15Gx0)

Tate presses:
Most people will do these on a flat bench but because of trying to find a location for these in your circuits, I put you on an exercise ball instead. Here's a video of Tates with dbs:
YouTube - Tate Presses - 90's for 4 (http://youtube.com/watch?v=D2EdaZlnEGo)

I think that covers it :)
Hope that works for ya'! :)

:kiss:

You read my mind cuz I was thinking of option #1 anyways. :) Sounds like a plan, girly, that will have to be the way I go. I think I'm gonna make Tuesdays my heavy day.

I'm going to have to swap around certain exercises you gave me in the 3 days of circuits only cuz of the layout of my gym. No way in hell can I do v's by the lat pulldown machines. There are only 2 and they are HIGH traffic areas. I predict getting attitude from the staff because they really are hardcore about that kind of stuff.

I'm a little anxious to see wtf is going on when I move. I'm going to a new Lifetime location and it's about 5 minutes from my new apartment (so that'll be nice, and give me the option of 2 workouts a day 3 days a week after this rotation) later. I'm hoping the layout is similar to my current gym, but I doubt it. :ohnoes:

[T-Cake]

Hey that's fine, swap what you need to according to the gym layout. Just pay attention to the (words) in parentheses telling you what muscle group you're focussed on... just don't want to have a circuit, for example, with 2 back moves and 1 ab move... I try to vary that. So long as that stays put (the premise), then you're good to go.

The high traffic thing... yeah, that's why I think I'd hate to go back to training in the gym at night. Midday and mornings for lifting are a DREAM -- even on Saturdays it's not too bad as long as I get in there before the college kids at our near-home gym.

Excited for your move?! I know I am! FREEDOM! :coolred:

[Tweak]

Hey that's fine, swap what you need to according to the gym layout. Just pay attention to the (words) in parentheses telling you what muscle group you're focussed on... just don't want to have a circuit, for example, with 2 back moves and 1 ab move... I try to vary that. So long as that stays put (the premise), then you're good to go.

The high traffic thing... yeah, that's why I think I'd hate to go back to training in the gym at night. Midday and mornings for lifting are a DREAM -- even on Saturdays it's not too bad as long as I get in there before the college kids at our near-home gym.

Excited for your move?! I know I am! FREEDOM! :coolred:

Yah, I'm going to have to figure that out today. I was seriously too swamped at work today to look through much. Ughhhhhhhhhhh. My floor for my department is moving from the 26th to the 29th floor in my building. So I have to pack my office, AND alllllllllllll the legal books/closing volumes in all the hallways (floor to ceiling) have to be indexed, numbered by hand, and documented for the move. And some of them need to be sent off site for storage, so that's incredibly time consuming and frustrating. Barghgh. :frantic::frantic:

OMG yes. I can't wait. My roommate is just POISON to my soul. She stresses me out so much. I got up yesterday morning at 10 and she was already laying on the couch smoking weed. Ugh. I immediately slapped on some yohimburn and headed to the gym, just so I could avoid being around her. When I came home, she left. I started going through my sh** and literally made 13 trips down the hall to throw bags and bags and bags of clutter down the garbage chute. Why was I holding onto oversized t shirts with stains from 2001? Why was I holding onto pictures of my ex that I despise? Screw that. Innnnnn the trash! So now pretty much all I have to do is pack my clothes and I can walk out the door starting next week. :)

CANT WAIT TO MOoooooooooooooooooove.:elephant::jumpjoy::wiggle:

[Gymgurl]

Your pace is looking good! Try getting outside to run if it warms up...Your doing great!

[Tweak]

It's supposed to get around 50 this weekend, so I might get out there! :) Thanks Gymgurl! :) :kiss:

Food for yesterday:

M1-- Myoplex AdvantEdge shake, 2 pieces LiveActive cheese

M2-- pre-grilled, marinated salmon fillet

M3-- Apple with ANP

M4-- 3 babybel cheeses

M5-- Wraps made out of large lettuce leaves, turkey, ham, tomato, and avocado

Total: 1573
Fat: 66 598 41%
Sat: 20 182 12%
Poly: 8 73 5%
Mono: 12 109 8%
Carbs: 91 221 15%
Fiber: 36 0 0%
Protein: 158 633 44%

[takniteasy]

I just read the new plan. Holy :tren:! That will definitely cut up your legs even more!

[strawberryriddick]

OMG yes. I can't wait. My roommate is just POISON to my soul. She stresses me out so much. I got up yesterday morning at 10 and she was already laying on the couch smoking weed. Ugh. I immediately slapped on some yohimburn and headed to the gym, just so I could avoid being around her. When I came home, she left. I started going through my sh** and literally made 13 trips down the hall to throw bags and bags and bags of clutter down the garbage chute. Why was I holding onto oversized t shirts with stains from 2001? Why was I holding onto pictures of my ex that I despise? Screw that. Innnnnn the trash! So now pretty much all I have to do is pack my clothes and I can walk out the door starting next week. :)

CANT WAIT TO MOoooooooooooooooooove.:elephant::jumpjoy::wiggle: Sounds like a good clean-out and plan, my good lady! I think the move will be very good for you, mentally AND physically. With the lack of stress from her, you'll naturally be in a better mood, happy to come home and relax, and that'll reflect in your physical body.

I don't know why mood affects your health, but it just does.

[Tweak]

I just read the new plan. Holy :tren:! That will definitely cut up your legs even more!




I KNOW!!!!!!!!!! :clap: My legs NEED cutting though. My upper body is clearly not the problem. My lower body has NEVER been defined, and this is the challenge for me.


Sounds like a good clean-out and plan, my good lady! I think the move will be very good for you, mentally AND physically. With the lack of stress from her, you'll naturally be in a better mood, happy to come home and relax, and that'll reflect in your physical body.

I don't know why mood affects your health, but it just does.

My moods effect EVERYTHING. Seriously, if I'm emotional, good luck getting me to do anything. My emotions wipe me out if they are negative. Anger, hurt, etc sends me straight to my bed to sleep for 12+ hours at a time.

Moving's gonna be great-- now all I gotta do it find some living room furniture off Craigslist! :hyper:

[*Bunny*]

Eventually I'm going to build up to doing 15% incline sprints. :)

:taz::taz::taz:

Circuits are fun arent they? They keep you busy and moving. :)

[Tweak]

:taz::taz::taz:

Circuits are fun arent they? They keep you busy and moving. :)

YES, I love them. Seriously, I don't think I can ever go back to MWF Cardio, TRS Lifting.

Tonight's my first time doing a heavy night, especially at the squat rack. :weightlifter::deadlift: Hopefully this won't kill me! :) But I'm very excited to learn/do something new. I love the challenge!

Btw, I'm going continue with the high inclines. Maybe not 15% right away but probably 12-13% for my HIIT for the circuits. Im excited to see my legs melt away after all these years. :rose:

[T-Cake]

Good luck tonight with the lifts. Keep good form no matter what -- heavier weights will come later, but form is first and foremost importance. Safety safety safety! :)

I'm glad you're ready to cut the legs up. :) The inclines are a great idea, even starting at 12-13% is really going to do some good damage to the ham/glute separation. If you get to RUNNING on that or doing sprints -- then you can be a Bunny-goddess-lady. If you're just a walker on that hill... you'll be a Sassy-Cakes :lol: Either way, it burrrrrrrrrrrnnnnns. Don't hold on, keep the butt tucked in and just be ready to work!

I'll be interested to see too how long the workout tonight takes you... that's my only gripe with heavy days... longggggggg workout session.

[Tweak]

Well, I just did my heavy day.

I TOTALLY shocked myself. I'm much stronger than I thought I was. Seriously. Tonight was the first time in about a year that I did squats. Prior to that, I"d only done them once cuz I was shy about being around the guys.

First of all, I initially thought "You know, maybe I'll just go to the all women's Lifetime up the road instead of the one I normally go to. That might be nice for playing on the squat rack for the first time."

So I went there... yeah, there's no goddamn squat rack. LOL What the hell?? There was a Smith machine, but no squat rack. So I ended up driving out to my normal gym anyways! :rofl:

So, it took me awhile, and I wanted to get my form down. Once I was comfortable, I bumped the weights.

Pendlay Rows: w/u w no weight on the bar x 10, x 12 for 55, x 10 for 65, x 8 for 70
Notes: My gimpy thumb was NOT very happy during these. I can adjust my grip and make it tolerable but I think I'm just doomed to discomfort with my right hand. There isn't a whole lot I can do about this. Also, my back isn't particularly flexible, so it wasn't a big fan of the arch you have to do... but it'll get used to it.

SLDL: w/u w 55 for 15. x 12 for 65, x 10 for 75, x8 for 85.
Notes: Could have added more weight on these. I might benefit from a belt because I tend to want to arch my back instead of keeping it straight, but I think I'm okay doing these raw for now.

Squats: w/u with 65 for 12. x 14 for 85. x 10 for 95, x 8 for 115.
Notes: I kept thinking "I can add a LOT more weight to this and be okay." 115 was still too light!!! I NEVER thought there would be a day where I'd go "eh" to 115. Last time I did these, I could barely do the BAR for 10. :poser: I was very proud of myself. I'm A LOT stronger than I thought I was!

Decline DB bench press: w/u with 15s for 15. x 12 for 20, x 10 for 25, x 8 for 30
First time on the decline bench. I felt kind of retarded. Oh well. :lol:

All in all, I'm pretty impressed with myself-- and PROUD, dammit! :woot:

I'm totally going to eat my dinner with pride tonight!

[T-Cake]

Nice job chickie! :) That's effed up about the women's gym (wish I could say it was surprising, but it's not... :rolleyes:)

Watch your form raw. Master it raw.
From what I just read on squat belts particularly, they force the compression of the air in your abdominals, so while this may help you on your heaviest lift, it also takes the focus away from a) you stabilizing your abs/engaging them yourself and b) strengthening your back equally to your front. Once you've mastered form on a move and just cannot see more gains no matter what you do, then shop for a belt as needed.

And what I'm thinking of (squat belts) are typically different, I believe, from DLing belts. I've only seen one guy in my gym deadlift with a belt on... last weekend. Do you have mirrors near the squat rack? Or can you use your phone to film yourself? Just find a way to watch your form before buying the accessories.

[Tweak]

Supps today:
multivitamin
flax
fish
Red blast pre-workout

4.5 liters of water today, 1 coke zero

Food:

M1-- ready to drink myoplex advantage, 2 pieces liveactive cheese

M2-- celery w pb

M3-- Tuna w brown rice

M4-- South beach pizza

M5-- SF dulce de leche pudding cup, 3 babybel lite cheeses

M6-- 5 turkey meatballs

Total: 1630
Fat: 70 626 40%
Sat: 19 172 11%
Poly: 8 72 5%
Mono: 12 110 7%
Carbs: 84 282 18%
Fiber: 14 0 0%
Protein: 163 653 42%

[Mrs Croft]

nice job on the squats girl :biggthumpup: will look forward to seeing what you can do now that you know you CAN do them :wiggle:

go girl power :cheer:

[Nick]

You definitely need to train and build your lower back and core like any other muscle group (in fact it is probably the most critical of all). So use a belt sparingly. If you are going for a heavy PR top set, throw it on there. But for all the warm ups and the nitty gritty up to that point, you will be much stronger and healthier in the long run if you suck the air in and tighten your abs (creating "a belt of support") and let those muskles strengthen and do their thing.

What do u think of the dulce de leche pudding cups? I feel like the caramel is almost too sweet and gets in the way kind of.. :(

[Tweak]

What do u think of the dulce de leche pudding cups? I feel like the caramel is almost too sweet and gets in the way kind of.. :(

Well. I AM a pudding connesieur (:D), so in my opinion it's pretty darn good. The caramel's ok. I figure I just can't complain too much cuz it's probably hard to make caramel with artificial sugars. lol

[dubdubs]

Well. I AM a pudding connesieur (:D), so in my opinion it's pretty darn good. The caramel's ok. I figure I just can't complain too much cuz it's probably hard to make caramel with artificial sugars. lol

starbucks carries a sugar free caramel syrup. I used to have a squirt of it in my latte or iced coffee. You can buy it from them there, but its like 6 bucks and you need a pump. Could be a good treat to add to something like ff yogurt with a scoop of vanilla protein and the caramel. That would be like pudding to moi.

Dulce de leche.. WE grew up on the real deal. There was a man in town that owned a little cuban style grocery shop. He made all types of sandwiches and goodies, YUM. OMG I love FOOD. But he used to carry these dulce de leche treats... bonbon size but all pure sugar. YUMOLA :heart:

lol.. sorry to go off in your journal but you guys made me do it hehe!

So what is the Birthday plan Tweak? Anything good going on? and how old are you turning... you are still in your early twenties, I believe....

BTW, awesome squatting girl. You are strong!

[Tweak]

starbucks carries a sugar free caramel syrup. I used to have a squirt of it in my latte or iced coffee. You can buy it from them there, but its like 6 bucks and you need a pump. Could be a good treat to add to something like ff yogurt with a scoop of vanilla protein and the caramel. That would be like pudding to moi.

Dulce de leche.. WE grew up on the real deal. There was a man in town that owned a little cuban style grocery shop. He made all types of sandwiches and goodies, YUM. OMG I love FOOD. But he used to carry these dulce de leche treats... bonbon size but all pure sugar. YUMOLA :heart:

lol.. sorry to go off in your journal but you guys made me do it hehe!

So what is the Birthday plan Tweak? Anything good going on? and how old are you turning... you are still in your early twenties, I believe....

BTW, awesome squatting girl. You are strong!


Oohhhhhhhhhh real dulce de leche.. Mmmm. I love food too. OMG I could go for some starchy, bad-for-me pasta. Ahhhhh. :) :cloud9:

lol, feel free to go off on a tangent anytime you want.

Birthday plan is pretty low key. I'm turning 26 next Tuesday, but who the f wants to celebrate a birthday on a Tuesday? Nobody! So, I'm doing it Friday instead. I invited a few friends to go to my favorite restaurant in Minneapolis, then we're going to a cute little bar I love in Saint Paul. I didn't invite too many people this year. A lot of my friends have fallen off the map entirely, or turned into flakes. I just don't feel like dealing with that. I'd rather have 5 people at my birthday who are real friends to me than 20 who stand me up and break plans all the time.

This is the restaurant we're going to:
CHINO LATINO: Street Food from the Hot Zones &ndash; Minneapolis, USA &ndash; (612)824- PUPU &ndash; Powerful Flavors, Fresh Ingredients (http://www.chinolatino.com/)

Chino Latino is a Latin/Asian fusion restaurant. It's SO GOOD. The drinks are insane, the food is insane. Seriously guys, look at the menu. And yeah, that's right-- I can order guinea pig if I call 72 hours in advance. lol (ew??)

Drink menu:
Chino Latino: Drinks Menu (http://www.chinolatino.com/menu/drinks.htm)

Food menu:
Chino Latino: Dinner Menu (http://www.chinolatino.com/menu/dinner.htm)

I can't wait for their Chipotle salmon roll!!

[takniteasy]

Lord have mercy on me! I just had to look and now I am starving!:yumyum:

I will just pretend that my grilled chicken salad is something, anything off that menu!:lol:

:hi5: Way to go on your Heavy Day! I foresee your #s going way up on your squats. How I wish I could do squats again.

[Hidngod]

Food Porn!!!
Forget the dulce, I want me some Baybel. I could eat a pound of that. Well, once maybe.
Loved your workout.
Do you wrap your thumbs around the bar during the rows? Do you have an overhand, or underhand grip? If you do, that could cause some issues.

[Tweak]

Lord have mercy on me! I just had to look and now I am starving!:yumyum:

I will just pretend that my grilled chicken salad is something, anything off that menu!:lol:

:hi5: Way to go on your Heavy Day! I foresee your #s going way up on your squats. How I wish I could do squats again.



I think my numbers are going to go up quite a bit for squats too. I'm excited. :)

You're more than welcome to come to Minnesota to join us at Chino's. :D


Food Porn!!!
Forget the dulce, I want me some Baybel. I could eat a pound of that. Well, once maybe.
Loved your workout.
Do you wrap your thumbs around the bar during the rows? If you do, that could cause some issues.

Yes, cuz my grip is too weak to handle the weight if I don't. Should I adjust that? In case people didn't know, I have tendon/ligament damage due to a freak accident last year. Lost my career in cosmetology as a result of the injury.

[strawberryriddick]

Yes, cuz my grip is too weak to handle the weight if I don't. Should I adjust that? In case people didn't know, I have tendon/ligament damage due to a freak accident last year. Lost my career in cosmetology as a result of the injury.
I'm not sure the extent of the damage, but if it's a strain, sprain, dislocation, or something that doesn't rip it to shreds, it's repairable...it just takes time to strengthen them. You know I'm going to suggest yoga, but there was something I had to to in kung-fu that may help. I have scrawny little wrists, so to help strengthen them, my instructor made me hold a staff (or broom handle) by one end, hold it at 9 o'clock, then slowly rotate to 3 o'clock, then back. Do this a few times (whatever a good set is for you, you be the judge), then switch hands.

From there, your next set will be to hold it at the end like a sword, sticking it straight in front of you, parallel with the ground. Tip it so it points straight up, then slowly return to the parallel. Do a set, then switch hands.

This will help your grip and wrist strength, plus it's pretty easy to do, so give it a shot.

[Tweak]

I'm not sure the extent of the damage, but if it's a strain, sprain, dislocation, or something that doesn't rip it to shreds, it's repairable...it just takes time to strengthen them. You know I'm going to suggest yoga, but there was something I had to to in kung-fu that may help. I have scrawny little wrists, so to help strengthen them, my instructor made me hold a staff (or broom handle) by one end, hold it at 9 o'clock, then slowly rotate to 3 o'clock, then back. Do this a few times (whatever a good set is for you, you be the judge), then switch hands.

From there, your next set will be to hold it at the end like a sword, sticking it straight in front of you, parallel with the ground. Tip it so it points straight up, then slowly return to the parallel. Do a set, then switch hands.

This will help your grip and wrist strength, plus it's pretty easy to do, so give it a shot.


Thanks for the advice, girly. :kiss: :heart:

Unfortunately, this was a bad one. I was sitting behind my ex's friend in my car while someone else was driving us to the bar. He was drawing inappropriate things in the frost on my windows last winter. I asked him to stop. He wouldn't, so I pinched the back of his arm. He slammed back and pinned my hand between his shoulder blade and the seat. I felt popping in my hand. I cried out and asked him to move. He said, "NO, you're just going to pinch me again!" and planted his feet under the dash, and pushed back as hard as he could.

I almost threw up from the pain.

My right thumb was pushed in towards my palm so severely, the tendons and the ligaments in that thumb are frayed like ribbon. I was two weeks from finishing 2 years of 17 hour days (working, going to night school) when it happened, and it stole my career from me before I could start it. Of course, at the time of the injury, I just thought it was sprained or something. But I had a green/black swollen mess of a hand for 6 weeks after that.

It's been just over a year since that happened.

Here's what it looked like the day after my hand got hurt. It's my right hand. You can see how swollen/not-right it looks through the palm part of the thumb:
http://img.photobucket.com/albums/v675/AMHuot00/Owwtf.jpg


Here is almost a month later:
http://img.photobucket.com/albums/v675/AMHuot00/IMG_2216.jpg


Here's what it looks like today. I meant to write "weird red tick marks".
http://img.photobucket.com/albums/v675/AMHuot00/hand2.jpg


I couldn't lift for a chunk of 2007. It was crushing.

[IliekFude]

You definitely need to train and build your lower back and core like any other muscle group (in fact it is probably the most critical of all). So use a belt sparingly. If you are going for a heavy PR top set, throw it on there. But for all the warm ups and the nitty gritty up to that point, you will be much stronger and healthier in the long run if you suck the air in and tighten your abs (creating "a belt of support") and let those muskles strengthen and do their thing.

I second that. Train yr core like the rest. Make it strong. And by core i mean everything in that area.. abs, obliques posterior hip flexors... shit all of it. Its the transfer point of power from yr upper body to yr lower body, its VITAL. Its like would you want a rock or a pillow between yr legs and that bar on yr back? Na'mean?
Keep it up Tweak! Im sorry to hear about your hand, good luck towards a full recovery sometime down the road. Nothing wrong with swallowing pride and nursing it if needed. Tough to do sometimes, believe me a knuckle head like me knows this, but worth it.

[Tweak]

Nice job chickie! :) That's effed up about the women's gym (wish I could say it was surprising, but it's not... :rolleyes:)

Watch your form raw. Master it raw.
From what I just read on squat belts particularly, they force the compression of the air in your abdominals, so while this may help you on your heaviest lift, it also takes the focus away from a) you stabilizing your abs/engaging them yourself and b) strengthening your back equally to your front. Once you've mastered form on a move and just cannot see more gains no matter what you do, then shop for a belt as needed.

And what I'm thinking of (squat belts) are typically different, I believe, from DLing belts. I've only seen one guy in my gym deadlift with a belt on... last weekend. Do you have mirrors near the squat rack? Or can you use your phone to film yourself? Just find a way to watch your form before buying the accessories.


:kiss: Noted. I've never even used belts before. I just don't want to hurt myself. I'll master it raw first, before I just chicken out instead. lol Thanks girly.


You definitely need to train and build your lower back and core like any other muscle group (in fact it is probably the most critical of all). So use a belt sparingly. If you are going for a heavy PR top set, throw it on there. But for all the warm ups and the nitty gritty up to that point, you will be much stronger and healthier in the long run if you suck the air in and tighten your abs (creating "a belt of support") and let those muskles strengthen and do their thing.


I second that. Train yr core like the rest. Make it strong. And by core i mean everything in that area.. abs, obliques posterior hip flexors... shit all of it. Its the transfer point of power from yr upper body to yr lower body, its VITAL. Its like would you want a rock or a pillow between yr legs and that bar on yr back? Na'mean?
Keep it up Tweak! Im sorry to hear about your hand, good luck towards a full recovery sometime down the road. Nothing wrong with swallowing pride and nursing it if needed. Tough to do sometimes, believe me a knuckle head like me knows this, but worth it.

Thanks Kabeetz and Fude. :heart: I'm new to all the things on the squat rack that aren't good mornings. I'll keep all of what you said in mind. If it'll train my core, I NEED it! :)

Regarding my hand, I can do some physical therapy with it, but it will never go back to what it was. Surgery's not really an option as there is high risk of my range of motion/strength getting worse. It's not a matter of IF I get crippling arthritis through that area, it's WHEN. So I'm just dealing with it as it comes for now. ;)

[IliekFude]

Regarding my hand, I can do some physical therapy with it, but it will never go back to what it was. Surgery's not really an option as there is high risk of my range of motion/strength getting worse. It's not a matter of IF I get crippling arthritis through that area, it's WHEN. So I'm just dealing with it as it comes for now. ;)

i feel you 100%.. ive had carpal tunnel in both wrists for like 5+ years now from construction and typing and surgery was suggested but its basically just cutting a tendon so it wont bother you anymore. im ALLLLL set with that shit.. Id rather a little pain n numbness then a drop in my athletic potential.

[Nick]

I'm new to all the things on the squat rack that aren't good mornings.


A woman doing good mornings is hot hot hot :)

I hope your hands feel better :( I can't imagine what I'd do without my right hand. :tongue2:

They are really doing some incredible advances with new keyboard patents and arthritic drugs and stuff... so hopefully things will work out. I'm sure they will!!!!

[Tweak]

i feel you 100%.. ive had carpal tunnel in both wrists for like 5+ years now from construction and typing and surgery was suggested but its basically just cutting a tendon so it wont bother you anymore. im ALLLLL set with that shit.. Id rather a little pain n numbness then a drop in my athletic potential.


A woman doing good mornings is hot hot hot :)

I hope your hands feel better :( I can't imagine what I'd do without my right hand. :tongue2:

They are really doing some incredible advances with new keyboard patents and arthritic drugs and stuff... so hopefully things will work out. I'm sure they will!!!!

:kiss:

Let's cross out fingers that I end up with a robotic hand-o-death by 2020! :) :lol:

[CK]

catching up, sorry about the hand.

[Tweak]

Thanks, CK. I'm okay though, I promise. :)

Last night:

30 minutes on the treadmill. 10 minutes of that, warmup @ 3.4 mph on a 10-12% incline. 20 mins @ 15% incline. walk 3 minutes @ 3.4, sprint 1 min @ 6.0.... repeat til end.

:coolred:

Yeah, I'm diggin' this. :)

[Nick]

Nice job with the sprints...... super fat burning action going here.

[Raina]

You're doing so fantastical little one! You're just a complete super star.

As I've said before you make me feel like I should be doing something other than doing excessive amounts of needlework and eating english muffins.

[T-Cake]

Hello, little girl! :) Would you like some candy?! :evil[1]:

I :heart: you. That hand story still pisses me off, even now. I'll castrate that effer if you need me to :D

And CHINO LATINO -- I have soooooo been there! :coolred: I'm jealous :(

[Tweak]

I love candy! im posting from my cell. tonights workout was great. ill log it in the morning cuz texting too much irritates the bad hand. lame.

[Tweak]

Workout yesterday:

5 mins warmup on treadmill, 10% incline @ 3.4 mph

Circuit A

Step ups w db's. 20 per leg with 12.5, 15, 20
DB Chest Press on the floor: x 12 w 20, x 10 w 25, x 10 w 30
V ups: 15, 15, 15

Cardio #1: 10 minutes on the treadmill... BUNNY STYLE. :bunny: :bunny:
15% incline HIIT. 2 mins walk @ 3.5 1 min sprint @ 5.5 repeating. <--- EXHAUSTED me but felt good. :coolred:

Circuit b:
V grip lat pulldowns: x 10 for 50, 60, 60 <--- that was new and awkward to me
Squats w kicks: 20 per leg, all three rounds
Kickbacks: 3 x 10 for 15

Cardio #2:
10 minutes HIIT on the stairmill. 1 min L8, 1 min L 12, repeating.

Cooldown

I felt like :super: last night!



Food for yesterday:

M1--EAS ready to drink, 2 sticks liveactive cheese

M2-- apple with anp

m3- 1 cup brown rice with starkist tuna fillet packet

M4- deli ham with cheese

m5- Lots o shrimp, SF dulce de leche pudding cup

Total: 1361
Fat: 49 439 34%
Sat: 16 143 11%
Poly: 6 55 4%
Mono: 11 99 8%
Carbs: 92 325 25%
Fiber: 11 0 0%
Protein: 134 535 41%

[Ulter]

You'll adjust the v pull by the next time you do them. Nice work!

[dubdubs]

OMG I give you props on those calories - I think I have had about 600 calories already and I have about 4 more meals to go.

Nice work on those step ups... They work the glutes nicely don't they?

:coolugh:

[*Bunny*]

FAOK ... ;)


How are the knees / lower back doing?

I would make sure to use a foam roller to roll out your lower body & back, as well as your IT bands as a precautionary measure.

IT band = iliotibial band

Without looking at a pic , it starts at the hip and extends all the way down to tibia just under the knee. I'd even roll out the hammies, glutes and quads, often. :)

Great job with everything, you should be so proud!

Did you get K to try out the bodyfat pinches yet? Or I think you need calipers? remind me

[Tweak]

Lower back is totally fine, knees are fine today but last night they were a little tender while I was doing the step ups. I had a HIGH step up too. Someone was using the short one so I ended up using the middle one. It was a knee-height step.

WW-- YES, absolutely I could feel it in my tush and my hammies. In a good way though! :wiggle:

I've yet to ever see this foam roller you're talking about. I like how I don't know anything. lol

THANK YOU, I felt great. :)


Btw, I need to acquire real calipers. I have pretend ones right now. Raina will help me though. :)


FAOK ... ;)


How are the knees / lower back doing?

I would make sure to use a foam roller to roll out your lower body & back, as well as your IT bands as a precautionary measure.

IT band = iliotibial band

Without looking at a pic , it starts at the hip and extends all the way down to tibia just under the knee. I'd even roll out the hammies, glutes and quads, often. :)

Great job with everything, you should be so proud!

Did you get K to try out the bodyfat pinches yet? Or I think you need calipers? remind me

[*Bunny*]

Department - Foam Rollers (http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_235)

^^ different kinds


TESTOSTERONE NATION (http://www.t-nation.com/readTopic.do?id=475832)

Instruction toward the bottom ^^ :)

[Tweak]

Okay. I'd get one of those and use it at home. I'd feel like the biggest douchebag ever, laying on the floor writhing around on/humping a foam cylinder on the floor at the gym. lol

[Hidngod]

Okay. I'd get one of those and use it at home. I'd feel like the biggest douchebag ever, laying on the floor writhing around on/humping a foam cylinder on the floor at the gym. lol

I do my rolling when no one is around. I feel like a Sea Lion on mushrooms.

[CK]

I do my rolling when no one is around. I feel like a Sea Lion on mushrooms.

pics LOL!

[Raina]

I'm surprised that you wouldn't want to look like a weirdo at the gym considering you're more than happy to act like an idiot out in public with me. I'll see you tonight! Mmmm....sushi (OMG- you're going to have carbs).

[*Bunny*]

Okay. I'd get one of those and use it at home. I'd feel like the biggest douchebag ever, laying on the floor writhing around on/humping a foam cylinder on the floor at the gym. lol I KNEW you were going to say that.

three words

get over it


:)

[claire]

Okay. I'd get one of those and use it at home. I'd feel like the biggest douchebag ever, laying on the floor writhing around on/humping a foam cylinder on the floor at the gym. lol

I like to use the foam roller at home before going to the gym. The creeper guys at my gym stare when I use it in the gym.

[Ulter]

Okay. I'd get one of those and use it at home. I'd feel like the biggest douchebag ever, laying on the floor writhing around on/humping a foam cylinder on the floor at the gym. lol
It might cure your singleness.

[dubdubs]

It might cure your singleness.

oh I am ordering one today :cheer: :cheer: :cheer:

[Tweak]

It might cure your singleness.

I'm pretty sure I have a terminal case of single.

[sassy69]

The key is to lay it out like you know what you're doing - like you're master of some Eastern Healing routine and this is a fundamental part of your tear down / build up process for healthy mass development.

Then the way people look at you is totally different and they will probably start doing it too.

But there is somethign to be said for doing it at home in front of the TV...

[Tweak]

The key is to lay it out like you know what you're doing - like you're master of some Eastern Healing routine and this is a fundamental part of your tear down / build up process for healthy mass development.

Then the way people look at you is totally different and they will probably start doing it too.

But there is somethign to be said for doing it at home in front of the TV...

LOL, yep. Pretty much.

Leela (my kitty) will be like OMG, you're on the floor?!?! LETS PLAY!!!!!!!!!!

:kat:

[Tweak]

Soooooooooooo dehydrated from last night. I had two liters of water before the gym and it didn't do CRAP.

I went on the treadmill for 30 minutes, but I'm not gonna lie-- I walked the whole thing. The first 5 minutes were @ a 15% incline, then 10 minutes @ 13%, then i cranked it down to a 2% and kept walking.

No way was my body going to let me work out super hard today, but at least I did SOMETHING.

[*Bunny*]

Soooooooooooo dehydrated from last night. I had two liters of water before the gym and it didn't do CRAP.

I went on the treadmill for 30 minutes, but I'm not gonna lie-- I walked the whole thing. The first 5 minutes were @ a 15% incline, then 10 minutes @ 13%, then i cranked it down to a 2% and kept walking.

No way was my body going to let me work out super hard today, but at least I did SOMETHING. Great job on getting there Tweak!

Something I was reading, I saw "Tweak" out the corner of my eye, oh I think it was the random People Magazine... anyway ... it was a book

Amazon.com: Tweak: Growing Up on Methamphetamines: Nic Sheff: Books (http://www.amazon.com/Tweak-Growing-Methamphetamines-Nic-Sheff/dp/1416913629/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1205622236&sr=1-1)

Hmm, do you have a secret little girl??

Happy Early Birthday!!!!

[CK]

Soooooooooooo dehydrated from last night. I had two liters of water before the gym and it didn't do CRAP.

I went on the treadmill for 30 minutes, but I'm not gonna lie-- I walked the whole thing. The first 5 minutes were @ a 15% incline, then 10 minutes @ 13%, then i cranked it down to a 2% and kept walking.

No way was my body going to let me work out super hard today, but at least I did SOMETHING.


:coolugh::heart:

[Florencia]

You don´t ned to li, we love you anyhow! http://i23.tinypic.com/skua74.jpg

[Hidngod]

Soooooooooooo dehydrated from last night. I had two liters of water before the gym and it didn't do CRAP.

I went on the treadmill for 30 minutes, but I'm not gonna lie-- I walked the whole thing. The first 5 minutes were @ a 15% incline, then 10 minutes @ 13%, then i cranked it down to a 2% and kept walking.

No way was my body going to let me work out super hard today, but at least I did SOMETHING.

:cheer: That's what separates the wheat from the chaff.

[Tweak]

Awwwwww, thanks guys. :kiss: :heart: :heart:

Can I just say, I LOVE everyone on here? I feel so uplifted, so inspired, so supported on here. Seriously, I will start gushing if I get goin' on this. I normally quit on myself after a month or so of workin' hard, it's so nice to know that i have people who believe in me and my progress on here. Seriously everyone (gals and guys), thank you and I love you! :flowers:

First day of circuit 2 for this rotation! :)

5 minutes speedwalk (3.7) @ 10% incline

Reverse V squat: x20 for 80, x 12 for 120, x 10 for 140 We don't appear to have this. We have a free-motion squat machine but it would literally be impossible to go backwards on this machine, so I just had to do regular squats. Sorry, T Cake!!! :(
Standing Arnold Presses: x10 for 20, 25, 25 BUrrrrrrrrrrrned. :)
21's w barbell: w 35, 35, 40. This was my first time doing these. I DIG 21's!!!!! Talk about a deep, deep burn. Wow, it was a struggle to get through that last set but I did it!!! :coolred:

Cardio #1: 10 mins on the treadmill. 2 mins walk @ 15% incline at 3.6 mph, 8 minutes run at 3% incline at 6.2 mph

Circuit B:

Kneeling rope pulldown and tri extension 3 x 10 for 35, 40, 40 :coolred: I'll be feelin' THOSE tomorrow.Rope crunches on ball: 3 x 20 with 16 lb medicine ball. Two people were hogging the machine so I had to improvise.Step ups and overs: 3 sets of 25

Cardio #2: 10 minutes HIIT on the treadmill, 0% incline, alternating between 5.5 mph jog and 7.2 mph sprints

Cooldown

:)

[Tweak]

I can't even begin to describe what kind of carb overload I had on friday and yesterday. Friday was far worse. So I'm not going to bother trying to Fitday that sh**. lol

But rest assured, I am eating one clean diet today!!! :yumyum:

[*Bunny*]

I normally quit on myself after a month or so of workin' hard, it's so nice to know that i have people who believe in me and my progress on here. There will be no quiting, we have direct access to you through Raina... then if that doesnt work, your trainer Im sure would crack skulls. :)

YAY FOR CARB UPS!!!!!!!!!!!!!!!!

[Tweak]

Friday:
3 girly drinks, sushi, chocolate fried ice cream, more drinks later

Sunday:
Homemade spaghetti and meatballs and mandarin orange cake

Fat fat fat. But it was DELICIOUS!!!!!!!! :dinner:

[Florencia]

Friday:
3 girly drinks, sushi, chocolate fried ice cream, more drinks later

Sunday:
Homemade spaghetti and meatballs and mandarin orange cake

Fat fat fat. But it was DELICIOUS!!!!!!!! :dinner:

THAT WAS THEN, THIS IS NOW

[CK]

Friday:
3 girly drinks, sushi, chocolate fried ice cream, more drinks later

Sunday:
Homemade spaghetti and meatballs and mandarin orange cake

Fat fat fat. But it was DELICIOUS!!!!!!!! :dinner:


I am glad you enjoyed it, all your hard work you deserved a break, now get back at er!! LOL and judging from circuit 2 you have:p