I read on some forum that you should workout even if you have DOMs so that is what I did tonight. My quads are just barely recovered from Monday. I found that I could walk on the flat almost perfectly normal today after a few steps and it was only downhill or downstairs that hurt a lot. So it was in the gym for leg day as soon as work at Intel was over. LOL! When I looked at myself in the mirror in my shorts I was shocked at how swollen and fat my legs looked. No vascularity tonight...
I pulled up to my favorite squat rack alongside of a skinny guy, and did a set with just the bar. After the initial shocking pain of the first 3 or so I felt pretty good. So I threw on the big plates and hit set 2. I finished set 2 with a pretty serious ripping/cramping pain in my left quad muscle. So I took a longer than normal 90 sec break and walked it out. I considered bagging the workout but then got pissed off and just hit it instead. I did another at 135 and then some partials at 184 and then did a final set of front squats with the bar ATG just because. I confess it hurt like hell but I was showing up the skinny guy and I couldn't help it. LOL! The rest of the workout I was in some deal of pain and pissed off about that which made my motivation, my focus and my strength rock'n out. A little bit of pain gives an athlete an awesome edge. By the end of the workout my quads were numb and hot. I will either be completely crippled tomorrow or will be better than I have been. We'll see. I am determined to use these legs for some sort of moving this weekend so my money is on better. In the meanwhile, minus the quad exercises I had a KICK-ASS workout. One of the trainers passed by me and commented how it was cool to see a woman who was not afraid to lift heavy. LOL!! It was just one of those nights at 24 Hour fitness where I was bigger than most the guys and stronger too. Tomorrow I will be at the bbing gym and I will be tiny again. But for tonight I RULE! (yeah for skinny guys)
| Friday, February 20, 2009 |
| Rest=90 sec | | | | |
| Exercise | Sets | Reps | Weight | Notes |
| Quads 1 -bb squats | 5 | 5-8 | 1x8x45
2x8x135
1x8x185 (1/4)
1x10x45 (front squat)
| warm up sets as specified in notes below |
| Ham 1 -seated leg curl | 5 | 5-8 | 1x8x45
1x8x90
1x5x95
1x6x90
| warm up sets as specified in notes below |
| Quads 2 - Leg press | 4 | 5-8
each leg
| 2x8x270
1x8x315
1x8x360
| warm up sets as specified in notes below |
| Ham 2 -prone curl | 4 | 5-8 | 1x8x40
1x7x60
2x8x50
| warm up sets as specified in notes below |
| Low Back - hypers | 4 | 5-8 | 2x8 +bw
2x8 +65
| warm up sets as specified in notes below |
| Calves 1 - leg press | 5 | 5-8 | 1x8x360
1x8x450
1x8x520
1x5x565
| warm up sets as specified in notes below |
| low back cybex | 5 | 5-8 | 2x8x100
1x8x120
1x8x140
| warm up sets as specified in notes below |
Ab superset
1.Heel touches
2. crunch
3. leg lifts
| 3 | 10-15 | 2x15
2x20
| warm up sets as specified in notes below |
| Calves 1 - seated press | 5 | 5-8 | 1x8x45
2x8x90
1x7x125
| warm up sets as specified in notes below |
NOTES:
1st exerces 2 warmup sets one light, one mod and 3 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure
|
|
I completely blew it today on food. It was a programming/planning error from this morning. I calulated 90g of fat instead of 70 for the day. Whoops. I was wondering why I felt so good all day about the food. I was really not hungry all day.... Dooop.
Goals on workout day: 2350, 230P, 200C, 70F
Goals on REST day: 2150, 230P, 150C, 70F
|
| Date | Workout | Weight | Total Cals | Protein | Carbs | Fat | Last night sleep in hours | Fish Oil | Vitamin |
| Friday, October 24, 2008 | R | 124.00 | 2387.1 | 230 | 169 | 87.9 | NA | NA | NA |
| Friday, November 28, 2008 | R | 129.30 | 2327.7 | 223 | 158 | 89.3 | NA | NA | NA |
| Friday, December 26, 2008 | x | 130.20 | 2675 | 242 | 213 | 95 | NA | NA | NA |
| Friday, January 30, 2009 | R | 134.60 | 2450.3 | 229 | 175 | 92.7 | NA | NA | NA |
| Transition Phase |
| Monday, February 16, 2009 | x | 135.40 | 2436.4 | 235 | 204 | 75.6 | 7.5 | Yes | Yes |
| Tuesday, February 17, 2009 | x | 135.20 | 2414.3 | 234 | 206 | 72.7 | 6.5 | Yes | Yes |
| Wednesday, February 18, 2009 | R | 134.80 | 2147.4 | 235 | 152 | 66.6 | 4.5 | Yes | Yes |
| Thursday, February 19, 2009 | R | 135.20 | 2213.9 | 234 | 164 | 69.1 | 6.5 | Yes | Yes |
| Friday, February 20, 2009 | x | 135.00 | 2549.9 | 238 | 199 | 89.1 | 6.5 | Yes | Yes |
And Final bit of wonderful news. Alan has agreed to allow me to ride my bike and run. I can even do this in an endurance type fashion if I want to. Of course I have to feed these events and he has given me complete guidelines on how to do that. His solution (also of course) involves chocolate milk, so I'll be powered by chocolate milk throughout this cut whenever I put my running or biking or hiking shoes on. I am totally thrilled about this. With the weather turning really nice I was starting to really lust for the outdoor exercise. He doesn't seem to think it will hurt my goals at all if I nurish it properly! Yeah!
NOW this will be a fascintating cut even for me to watch. With the addition of this allowed extra activities it will be a real art to keeping the energy, LBM and balance in my training.