I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I think I speak for all the ladies when I say you should post a picture of the young trainer... just for visual purposes. Just from the perspective that maybe if we can envision him pressing up close against us we will also have the confidence to lift heavier ...
LOL!!! Here you go dear. His website just for your confidence building needs..... There is even a video so you can hear his sexy voice as well.... I expect to see a +25lb PR from you next week btw.
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We're squatting the same at 135 and I'm a bit nervous to push further as well. As horsey chicks we've got the fuel in those legs to lift heavy baby! I find as soon as I go below parallel I get nervous, not to mention it's much harder on the way up than down! If it were a 135 pnd bag of marshmallows on my back I might have the confidence to lift heavier, but I've yet to find 'em that big at the local grocery store...
Okay now for the serious stuff. The reason for me that it gets harder after parallel is that is when the quads give way to the hip muscles. My right hip muscle is a bit weakened and so it becomes scary and hard. The one legged squats are really good help for this btw.
Another thing I did not mention before but worth mentioning now is that besides good form yesterday I worked hard on dropping down slowly and powering up. He said that injuries occur when squatting if you have heavy load and drop down too quickly into the bottom. Drop down slowly (count), hit bottom and explode up. That is what I was doing on the reps.
Okay, he is not at all what I had been picturing! He looks so young! I had imagined a 40-something or older, rougher looking, Marlboro man type. Not that it matters but now I'm gonna have to rework my brain for reading your log now.
I know what you mean Diane... I never would have thought that I might hire such a puppy... But fact is he is really, really good at what he does. He is actually an amazing natural teacher and has this great vibe going on as well. Perhaps even more importantly is he has enough attitude and confidence to appreciate my overinflated attitude and yet still cut me off at the knees when I need it. Aren't many 40 or older (or any age) folks that fit that description. So I will deal with his youth and general silliness....
ROTFLMAO! I finally got that video to work (had to turn on mature content) Very funny especially since tonight I can barely walk on my legs they are so sore. That's okay though it is a rest day and as I am resting those muscles will be reparing and growing.
ROTFLMAO! I finally got that video to work (had to turn on mature content) Very funny especially since tonight I can barely walk on my legs they are so sore. That's okay though it is a rest day and as I am resting those muscles will be reparing and growing.
Hey Karla-
Don't you love our new way of thinking about rest days? I used to always think a day I didn't exercise was just a day I was getting fatter. Now I also think of it as a day my muscles are growing bigger!
I have had so many paradigms change since starting this program. I bet that if you do a search you could find a post where I stated something to the effect that I don't need a stink'n rest day. Now I know I could not survive without a rest day or two during the week. Funny thing about sleeping is that my friend and I now say that we are going to go "grow muscles" instead of go to sleep or rest.
I am still walking tender on the quads today. I'll be grabbing walls and handrails all day long again..... Today is yet another rest day. Not because of pain rather schedule. I am glad though 'cause I feel like I could use it again. By tomorrow I will be chomping at the bit to go to the gym though.
I have had so many paradigms change since starting this program. I bet that if you do a search you could find a post where I stated something to the effect that I don't need a stink'n rest day. Now I know I could not survive without a rest day or two during the week.
I'm with you on this. During the less intensive stage 1 of NROL4W I felt like I could go to the gym pretty much every day to do something. If I wasn't lifting, I would almost always make it a point to get in some intervals. Now, I NEED my rest days! Yesterday I was thinking about doing some HIIT, but having done HIIT on Friday and weights and HIIT on Saturday, I was pretty wiped out! I just spent the day relaxing!
I sit again in a hotel in Santa Clara... This time it is my favorite Hotel with an entire suite for me to enjoy. I have a nice big living room and a hallway and a big bedroom to stretch out in. The gym here is pretty darned cool too. Complete set of nice hex rubber dumbells (up to 45lb) a few benches, a hanging leg raise and pull up machine, a nice functional trainer and of course the treadys, bikes and elipticals. Of course not hotel would be consider even 4 star if it did not have a wonderful heated pool and hottub.
Lots and lots to update on since I have been gone a few days. The weekend was filled with a guitar stuff (I played in a 3 day master class) and with preparing for this trip so while I did get a chance to workout I did not have any time to really post a lot.
I weighed myself in anticipation of next week's pictures and status this weekend and to my horror discovered that I had lost a tiny bit of weight. Not only that but it showed that I also gained fat which means I lost muscle. I don't believe this is true because I can see and feel that I am bigger in the shoulders. Everyone is commenting on this in fact. I also have new muscles in my arms and legs. So I am concluding that I had a bunch more water weight on my last round of measurements. Even with that excuse though it is still the case that my metabolism is going up again. (sigh....) So I am getting my calories up to 2700 or more a day. Funny thing is that it isn't hard for me to eat that the past few days so it must be the case that I am burning it up.
Lesson learned here... Those little runs that I was doing (the ones I wasn't supposed to be doing for more than 30 minutes) and the lower calorie days that I had paid off just like they should. I learned my own lesson. It is consistency that counts and the little mess ups during the month can add up big time. So it is back to the buffet bar for me to see if I can make this last bulking month a good one.
Okay now to the workouts. First I want to say that today was the first day since that killer quad workout that I could actually move (sit up and down) comfortably. So that last workout hurt me for almost 4 whole days. Holy cow....
Workout yesterday was Shoulder/pec/tri day and it was a nice workout but I did not feel super high energy or strong for some reason. I think I was just tired overall from working so hard and playing so hard lately.
I was going to go to the gym tonight but am still working on my presentation for tomorrow and am tired from the travel anyway. Eats are decent today though it is hard to tell exactly what you are eating when ordering from restaraunts all day. I ate a hell of a lot today. In fact I have no clue how I am going to submit all this eating on expense reports. They only have 3 meals a day on those things and I have done 5 today.
Brent
(Nice workout. And don't sweat the small fluctuations. Your scale, and worse, your body fat measurements, are not as accurate as you would like. I don't believe for a minute you're losing muscle with the workouts you're doing.)
I ate a hell of a lot today. In fact I have no clue how I am going to submit all this eating on expense reports. They only have 3 meals a day on those things and I have done 5 today.
They are going to think you snuck in a friend for dinner LOL!
Brent
(Nice workout. And don't sweat the small fluctuations. Your scale, and worse, your body fat measurements, are not as accurate as you would like. I don't believe for a minute you're losing muscle with the workouts you're doing.)
Eating a lot is what I am learning to do best....
I already know the scale numbers are not right. My belly is looking tighter and my shoulders bigger. That said, even if it isn't right I think I can optimize my results if I can eat a bit more and the right stuff of course.
This eating right on the road is quite a challenge. The American hotel buffets are about the worst things in the world. Fat and carbs but mostly carbs. Pancakes, muffins, bagels.... Butter, baccon, cream cheese.... Sigh... I finally settled on a bowl of cornflakes with milk (2%) for the protein in the milk. Then I went up to my room and ate a chicken breast from last night's Pollo Loco run (I love Pollo Loco) and downed a protein drink.
I packed protein powder for each of the days (3 servings each day) so I think I can survive. This trip was on a private jet so no security. My next trip (on the 10th) is on commercial. I wonder if I will be able to get through security with my bags of power.
I can see me standing there now with my big 132 lbs trying to convince the officials that I am bulking.....
I packed protein powder for each of the days (3 servings each day) so I think I can survive. This trip was on a private jet so no security. My next trip (on the 10th) is on commercial. I wonder if I will be able to get through security with my bags of power.
I can see me standing there now with my big 132 lbs trying to convince the officials that I am bulking.....
They will wonder just WHAT kinda powder you are trying to smuggle onboard!!!
Ah life is so good. Presentation is done so no more work after work. I just got finished my first hotel gym workout and am sitting wrapped in big fat fluffy white hotel towels and robe in the comfort of my living suite drinking my protein drink. Nothing left to do but catch up on the board and personal mail, watch a little TV, play a little guitar and get some sleep. Tomorrow I present again but it is same presentation and it went over fine today.
Tonight's workout featured the Hammies and tomorrow I hit those quads again. Since there was not a lot of equipment in the gym I did DL from the cable machine. I got the idea from my trainer who once had me do squats with the cable. It worked out okay but was sort of weird 'cause the cable pulled away from me a bit as opposed to just dropping straight down. In any case I feel like I hit the hams pretty good tonight. Since hammies are slow twitch muscles I'll not find out how well I did until tomorrow.
Workout
Warm up SuperSet
dumbell push/press
1x10 (12)
1x10 (15)
1x10 (20)
Single Leg Romanian DL (DB) Each leg
1x10 (12)e
1x10 (15)e
1x10 (20)e
HIIT 3% incline 1 min slow 1 min fast (20 min)
5 @ 3 and 7
2 @ 3 and 8
2 @ 3 and 9
Interesting observation today is that my quads are significantly stronger than my hammies. This is one of the causes of hamstring injuries in runners... Hmmm.... Hafta talk to the trainer RE this.
Great job keeping on the workouts and eats during travels! You take your guitar with you? Is it a spare, not your your most beloved? I can only imagine the beating it takes if it goes through with luggage and I don't imagine they'd allow it as a carry on. That would scare the crap out of me.
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They are going to think you snuck in a friend for dinner LOL!
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But so long as they tasted good, it's all good.
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With fava beans...oooo yuck LOL!!!
And a nice Chianti...
(Karla, read/see "Silence of the Lambs" if you haven't already.)
I have two high end handmade guitars (well over 5K each) that I travel with. And yes, they are my beloveds. Actually, I just picked up the one a few weeks ago in San Fran so haven't been with it yet. Still I never check a quality instrument in luggage and have been to China, Israel, India and all over the US with them. For the private company jet trips I allow them to put it in the hold because it is so small on the jet but for commercial flights I put it overhead. Since this is what keeps me sane, it makes complete sense that I travel with the instruments. I also travel with workout clothing and shoes. If you travel a lot for business it helps to keep up with the things that are important to you and not let the travel disrupt normal life too much.
Oh..... I get the references now. Ewwwwwwwwwwwwwwwww.... though I bet that would get my protein macros up!
I have two high end handmade guitars (well over 5K each) that I travel with. And yes, they are my beloveds. Actually, I just picked up the one a few weeks ago in San Fran so haven't been with it yet. Still I never check a quality instrument in luggage and have been to China, Israel, India and all over the US with them. For the private company jet trips I allow them to put it in the hold because it is so small on the jet but for commercial flights I put it overhead. Since this is what keeps me sane, it makes complete sense that I travel with the instruments. I also travel with workout clothing and shoes. If you travel a lot for business it helps to keep up with the things that are important to you and not let the travel disrupt normal life too much.
Oh..... I get the references now. Ewwwwwwwwwwwwwwwww.... though I bet that would get my protein macros up!
Fresh meat......
And how cool that you get to fly on a company jet!!!
And how cool that you get to fly on a company jet!!!
I have actually seen this movie a long time ago. It is a good one but I had forgotten about that last scene on the airplane until Dianne reminded me of this. Eeeewwwwwwwwwwwwww....
Speaking of Meat, I went to the cafe today to eat 'cause the free lunch was filled with sodium and carbs. So at the grill I stand and order up a chicken breast. The dude pulls out a chicken breast and I see it is a bit smallish (about 2 oz). So I tell the guy that I want two. He is Mexican and he looks at me with big eyes and says, "Two!" with surprise. Then he laughs and says to his partner in Spanish how I am so little to eat so much. I am standing in line with a bunch of big guys at the time and I just pat my belly. Next time I am ordering 3 of them as two really wasn't enough.
It is so impossible to eat low fat on the road. Even my chicken breasts that I ordered were dripping with oil which I really don't get since they were grilled over a flame. Anyway, I am getting in my cals but my macros are more in the 35, 35, 30 range. Not too bad but I would like to be able to bring it in a bit. It is unbelieveable to me how much fat is consumed in normal diets. Fat and carbs seems to be the staple of the American people.
20% of fat is actually on the very low side.. it's possible to do it at home, but when travelling, it's next to impossible.
Low-carbing is hard too, but at least it is easy when you avoid all carbs and are still able to eat protein & veggie dishes.
You're quite right to try to feel comfortable when travelling for work.
Another workout compliments of hotel gym. Didn't go as I planned but still pretty cool. I was going to just workout quads but there was no way to squat with a barbell and I felt like saving the really tough quad workout for Sat when I can bb squat. I did feel like working out my shoulders and arms a bit so I did that. I kept my weights low, reps high and watched form. I was a bit tired and I learned I was a bit low on cals today after I got back from my workout. (sigh....) I eat and I eat and I eat all day long and yet still it isn't good enough....
Warmup
Tready run at 1.5% for 1.5 miles at @5.2mph
squats (bw) 2x20
lunges (bw) 2x20 each side
standing shoulder flyes (alternating) 3x15 (8lb)
SuperSet
shoulder flyes incline db
1x15 (20)e
1x15 (25)e
1x23 (20)3
Close grip press db
1x15 (20)e
1x15 (25)e
1x20 (20)e
single leg partial squat (each leg)
2x15 (bw)
Oblique V-ups (each side)
2x15
Tomorrow, after one more day of all day meetings... I go home again. I can't wait. Nice as this place is there is nothing that matches sitting outside in the country on a hill overlooking a lush Oregon valley in the hottub. I hear the stars are out and the weather is great there..... sigh...
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