Wow! I bow to you in respect. There's no way I could ever do 20 dips.
Quote:
Oh and Epsi, you would be proud of me tonight. I watched some guy doing deads with a rounded back. I had seen him before doing these with the lighter fixed bb and I didn't say anything because the weight was low. Tonight he was doing them with the oly bar and 2 10s so he was moving up. I walked over and asked him where he learned that exercise. He said he wasn't sure probably from some friends. I told him the name of it and then explained that I was a beginner but had a trainer and couldn't help but notice that he was moving up in weight and probably going to hurt himself. I demonstrated the arch in the back and explained where he should be feeling the pull. He actually thanked me. That was the first time I ever did that. He just looked like he would be receptive....
And indeed, I'm very happy you helped out that guy. He'll be lifting with proper form next time, well at least if he's a fast learner.
Quote:
under-recovery: I think an earlier sign is an elevated first-in-the-AM-lying-down-resting-heart-rate. But who takes their awakening pulse every AM to notice a trend?
I like that word: under-recovery. Your training was fine, not more or less than usual, but since you had additional stress from being away from home, you couldn't recover as well.
Quote:
I know that when I was nearing my crash and burn just over a year ago, my DOMS was nearly unbearable. Just something to think about.
and
Quote:
DOMS: Lots of eccentric load tends to cause DOMS more than other types of load. When they want to cause DOMS to test what mitigates it, that's what they do. Eccentric loading.
For me the DOMS may also have been induced by the new exercise, a good morning (very eccentric movement, right?) and more carbs being eaten which induces inflammation.
What Julie wrote is interesting too: people that are on the verge of adrenalin fatigue undersecrete cortisol, which explains the more crippling muscle soreness. Secreting too much cortisol is as bad as secreting too little of it. Too much cortisol makes you fat, too little makes you burn out very easily.
Thanks Roland for your perspective on this. First thing is I do have a set time to cut. It will be mid next month. I decided to extend this first bulk mainly to get over my head issues wrt eating and gaining fat. I really am facing my fat fears now and honestly can tell you that they are no longer so scary. That has been a reward on its own. If I gain 4 lbs of fat in this that will be just 2 extra weeks of cut for me. I am okay with that. So far I am a good cutter....
I think I showed my stuff again at the gym tonight so obviously not out of the game. That said I agree with everyone that I need to be carful to get in enough rest. This is esp important when I am on the road. I have the next 4 days slated for active rest and recovery.
I'm the opposite. I don't want to overcome my concerns with putting on fat. I know I'll typically put on a little bit when I try to add some muscle, but I don't really want to be okay with much of it. After having been FAT at 235 and dropped down to 165, I've gone from 165lbs back up to 190lbs and gotten leaner in the process. It might be slower, but I'm always comfortable in my pants.
I'm the opposite. I don't want to overcome my concerns with putting on fat. I know I'll typically put on a little bit when I try to add some muscle, but I don't really want to be okay with much of it. After having been FAT at 235 and dropped down to 165, I've gone from 165lbs back up to 190lbs and gotten leaner in the process. It might be slower, but I'm always comfortable in my pants.
Glad to hear it you're back at it. Nice workout.
Plus, I'll add that the last few lbs are miserably slow for me. Part might be in my head (lack of commitment to long term hunger), but still... I don't want to have to keep losing the last 10lbs over and over again.
Hey Karla - I'm glad you're BACK!! Great workout, but sorry to hear the pec is sore... I'm reading every word of the discussions of bulking and cutting - getting tons of info, now I just have to sort it all out and apply it to my life!
I told him the name of it and then explained that I was a beginner but had a trainer and couldn't help but notice that he was moving up in weight and probably going to hurt himself. I demonstrated the arch in the back and explained where he should be feeling the pull. He actually thanked me. That was the first time I ever did that. He just looked like he would be receptive....
I wish someone would help me with these. I KNOW I'm not doing them right. Miss Jane tried to help me, but I didn't get it right, I don't think. I just feel really WRONG when I'm doing them. I know I need to get someone to watch me, but I go to free places; nobody to trust. Karla, come over and help me?!?
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
I'm the opposite. I don't want to overcome my concerns with putting on fat. I know I'll typically put on a little bit when I try to add some muscle, but I don't really want to be okay with much of it. After having been FAT at 235 and dropped down to 165, I've gone from 165lbs back up to 190lbs and gotten leaner in the process. It might be slower, but I'm always comfortable in my pants.
Glad to hear it you're back at it. Nice workout.
Thanks Roland. I really think that ultimately as an experienced bulker that I will go with shorter bulks and keep the fat in check as you are doing. For this and perhaps my next one though I need to take the time to really understand what works best. Keep in mind that fat helps the testosterone production as well which is highly important in this process. I believe it will be much harder for me to gain lean mass when I am at 10% bf then now (at nearly 20%). So far I am averaging just over 1 lb a month which is okay for a girl but I know I can do better next go around because I won't have as many head trip issues to overcome. I am finally feeling comfortable not doing tons of cardio and I am comfortable with the little bit of pudge that is coming on. Of course I will be much happier with my June pics where I will have all that added pudge gone.
Quote:
Originally Posted by Silly Sally
I wish someone would help me with these. I KNOW I'm not doing them right. Miss Jane tried to help me, but I didn't get it right, I don't think. I just feel really WRONG when I'm doing them. I know I need to get someone to watch me, but I go to free places; nobody to trust. Karla, come over and help me?!?
Quote:
Originally Posted by LisaS
SS - can you take a video of yourself and post on the 'net and then link it up in Training Discussion forum?
I second Lisa's recommendation to post a video. Shoot a video of you doing these at a low weight for us to see. These are really hard to get right. You need to watch yourself in a mirror all the time until you get the feel for them and only then go up in weight. I am doing this sort of work right now with my squats. It seems my right hip is a bit out of sorts and I need to work on the feel and form of this exercise.
Absolutely not. My "focus" is nothing more than the willingness to work as hard as I need to work to achieve a goal. Everybody has this ability to the same extent that I have it. And while our abilities to grow and achieve results are different, I contend if they were as consistent with their own plans that their results would be also consistently positive. I bust my ass at this day in and day out. I do not cheat myself in my diet and I make it to the gym as planned every time. That is not a special or unique talent my friend. That is hard work. If you look at the women and men on this board who have success you will see that they all are consistent and hard working. Very simple but not so easy.
Today so far I did a nice little run to loosen up things. I did 1 mile at 0% incline and 5.0mph and 1 at 2% incline and same speed. I also did 60 pushups (wide grip swiss), and 60 hanging leg raises. I am thinking of going tonight for a shoulder/chest/tri workout. I have decided to work through the DOMs.
Karla, this is perfect and is exactly what I feel, as well. It's what I tell everyone, too. How am I doing it? I'm just doing it!! I set a goal and nothing will deter me. It's that simple. And you got it...it's hard work, but if you want something bad enough, you JUST DO IT. Nothing worth achieving ever comes easy. So, I tell everyone that if they AREN'T doing it, then they just don't want it bad enough. Period.
Roland you are probably right. I still have much to learn. Even so I did my long term measurements/results this weekend on my rest days and this is what I learned.
I weighed in at 136.6lbs yesterday and 20.1% bf. On Jan 15th I weighed 126.4 lbs and 17.4% bf. So that means in 3 months time (I started my bulk on Jan 17th) I gained 10.2 lb of which 3.67lb is fat. So I put on a total of 6.53lbs of lean mass over this period. That is an average of 2.17 lbs per month. I think that translates to just over .5lbs a week. Pretty average but not bad for a beginner. I did not start the gain part of my bulk until into my second month because I started as an under-eater so I know my next one will be much better.
Today I did a nice little 25 min run with a coworker. She and I had run before and our paces seem to match really nicely. Today after my 3 rest days I was just kicking it up. It felt so good to be out in the nice spring air pounding the asphalt. When we finished she turned to me and said, "You are not even sweating!!" And I wasn't. It was easy.
My rest days were wonderful. I did all sorts of yard work yesterday and then started to burn through a big burn pile in the back part of the yard. I decided that in order to properly watch the fire that I required a bit of Pinot Noir for my eyesite. It was very relaxing after a long day of weeding and cutting the springtime grasses.
Life is good. Tomorrow is trainer day and I go back to lifting heavy again. Just a few more weeks until my cut!!
My rest days were wonderful. I did all sorts of yard work yesterday and then started to burn through a big burn pile in the back part of the yard. I decided that in order to properly watch the fire that I required a bit of Pinot Noir for my eyesite. It was very relaxing after a long day of weeding and cutting the springtime grasses.
Life is good. Tomorrow is trainer day and I go back to lifting heavy again. Just a few more weeks until my cut!!
That doesn't sound like rest to me!! All that yard work!! Good for you taking it easy and enjoying some "medicinal" Pinot Noir for your eyesight!
Today I did a nice little 25 min run with a coworker.
Geez I hope bob remembers to bring my glasses with him tonight. I read that initially as "Today I did a nice little 25 mile run with a coworker."
About had a heart attack.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Geez I hope bob remembers to bring my glasses with him tonight. I read that initially as "Today I did a nice little 25 mile run with a coworker."
About had a heart attack.
I read it that way the first time too, Paula.
How are you feeling now that you've had some rest, Karla?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Karla, this is perfect and is exactly what I feel, as well. It's what I tell everyone, too. How am I doing it? I'm just doing it!! I set a goal and nothing will deter me. It's that simple. And you got it...it's hard work, but if you want something bad enough, you JUST DO IT. Nothing worth achieving ever comes easy. So, I tell everyone that if they AREN'T doing it, then they just don't want it bad enough. Period.
Amen. I get a lot of flack for getting up at 4:30am every day (you know, of the "you're crazy-- you must not have any life!" variety), usually in conjunction with an excuse as to why said flacker is fat/out of shape/too busy to exercise.
Whatever. Those people are lame, and I figure they just don't know what they are missing.
IMO, this stuff is such a great metaphor for everything else we're called, or challenged to do in life. I can't imagine better "training".
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
Geez I hope bob remembers to bring my glasses with him tonight. I read that initially as "Today I did a nice little 25 mile run with a coworker."
About had a heart attack.
OMG my trainer would absolutely kill me if I did that.
Tom, I feel very relaxed in the mind and obviously my body feels good because I was leading on the run. Also I just realized that I don't have DOMs anywhere. Huh... That is an odd sensation.... Tomorrow will be the test of it all though. I am coming back to lifting and my trainer will be there so I should be able to really kick it up. We'll see....
Just returned from the trainer and it wasn't what I expected at all. He asked me a lot of questions about how I was feeling and we talked about my "system failure" last week. He was happy to hear that I kicked it back really hard and kept up my calories over the weekend. I expressed that I was totally embarrassed about wussing out on the workout and he told me that was silly. He said that everyone bonks at some point (just what the Dog said) and that it is actually quite amazing the way I have been going at it that I didn't experience it before this time. So that made me feel a bit better.
Then he told me that he wanted to have a serious talk about my attitude and this upcoming cut. I was curious and told him to go on. He went on to say that he is concerned because I am taking an interest lately in bodybuilding shows and the orange people and the ript abz thing. Then he said that what we are going to do with this cut boarders on being unhealthy. He said that he will not take me below 10% and if on the way to 10% he feels like I am at all on the edge of anything that even remotely resembles bad health that he will pull the plug. I laughed and told him I had no intentions of doing anything like that. He got really serious then and informed me that I hired him to make sure that I was safe and he elaborated that he will do that no matter how big and bad ass I thought I was. He made sure that I understood that he was bigger and would be an impassable wall to my endeavors to get to my goal no matter what. He made sure several times that I understood that he would not put up with doing anything unhealthy, that he would stop me from crashing and that he would not tolerate drugs or any of the other stuff that goes on sometimes in the world of body building.
So we start the cut when I return from Sweden on May 20th. Yeah. And while I hate to be lectured like a kid I am glad he has my back on this. He is right I would push myself to the ground if left to my own stubborn old will.
The workout today was simple and designed to bring me back into lifting heavy again. He said I am not allowed to lift heavy this week but just to get my body back into the movements with medium weights. We did a couple of core type things and then worked on pecs and delts only. Tommorow is light leg day and Thursday we start heavier with back and arms.
warmup (3x10 each leg)
From push up position, touch knee to outside elbow 1st then cross over to other elbow
Hanging leg raises 1 leg up then over to side
Glad to hear you are getting back in the groove! And I'm glad your trainer gave you that "lecture"! He definately seems like one of the few good ones out there, based on what you've said about him!!
Karla.........I'm glad your trainer made sure you understood what he was going to do and why........AND......that he wouldn't tolerate anything that might cause you and your health harm. He sounds like a really caring trainer that gets to know his client and does what he needs to in order to keep them healthy.
I'll keep on reading to see your amazing workouts!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
You must be pretty intense for him to lecture you so seriously. Is he perhaps privvy to some secret desire you might have, to compete? (You don't have to be orange, you know!)
Have fun in Sweden. You'll still post, won't you?
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
That's quite the lecture coming from someone so much younger than you and towards a stubborn-headed person like you.
Am glad you and he agreed to not let you get ripp't to the bone at the expense of good health. There *is* indeed a genuine health risk involved w cutting, something that many tend to overlook in their quest of a six-pack.
Yes I am intense.... And yes he is confident which is why I hired him in the first place. I tend to intimidate. This guy can handle me for the most part though once he did admit that I was intimidating a bit. I am a good business person and ususally bright enough to stay one step ahead of my audience which enables me to negotiate well. He made it perfectly clear that on this one there would be no negotiation and no "give" on his part. I am perfectly fine with that because it has never been my intention to use drugs or to venture into an unhealthy place. I have too many things going on in my life to do that.
So I was reading this book yesterday and learned about oxidizer types with respect to diets. While reading it I learned that I am a slow oxidizer leaning towards medium. Diane and Roland are a fast oxidizers by my guess. Oxidizer types are determined by a persons ability to burn through carbs. If they burn slowly through them then they can more readily use them in their diet. This explains why I typically do so much better on diets lower in fat and higher in carbs. Anyway, I found this fascinating and a google search will provide a ton of information on this subject. Here is a good link and it has a link on it to a test to determine what type you are.
Well, I'm definitely a fast oxidizer based on the description and I am also blood type B, which says fast oxidizer. Also scored as fast oxidizer on the quiz.
So, I guess that's why TNT is such a good fit for me.
Well, I'm definitely a fast oxidizer based on the description and I am also blood type B, which says fast oxidizer. Also scored as fast oxidizer on the quiz.
So, I guess that's why TNT is such a good fit for me.
The fur is just a bonus, then.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
My bloodtype and description both match fast oxidizer... sigh... I'm not totally cutting grains (yet?), but I am significantly decreasing them in my diet as I adjust my macros...
I don't buy in to the fast and slow oxidizers of food any more than I do the blood type diet. Everyone has to find what works for them.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Pretty sure that's not quite accurate. According to the test, I'm a middle-of-the-roader. And that's entirely not true, for me. Been doing that for years, with little success. 40/30/30 is not my magic number. However well it works for 65% of the rest of the human race.
I'm now trying the only end of the spectrum I've not yet tried - seriously low carb - and time will tell if this will work for me.
There's so many factors: different personas, metabolisms, hang-ups and monkeys on people's backs. There's no one-size, blood type macro-magic panacea to what ails our waistlines.
Methinks individualism reigns in the fitness world.
That's the only thing I'm absolutely sure of.
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
When we finished she turned to me and said, "You are not even sweating!!" And I wasn't. It was easy. 
Linear Mode
