Today was workout day and boy did it feel weird to workout. I really am glad I decided to keep my two trainer training days or I would be a complete slug by now. Being lazy is so easy.
This AM I did a walk for lunch break. 30 min brisk through the woods and back.
Tonight I did gym workout Quads and abs.
Warm up
tready for 5 min at 5% incline and 4.5 mph
BW squats 1x20
Squats
1x15 (95lb)
2x10 (110lb)
1x10 (95lb)
calf raises (standing)
3x15 (90lb)
walking lunges
2x15 (50lb)
ab superset (3 times)
prone jack knife (with a pushup from bosu turned over) (10 reps)
Bosu reach and stretch crunch (15 reps)
I was going to RussianShuffle to finish it all off but my hammies were crying a bit and my IT band in my right leg was tight. Basically my body was telling me to be cool and ease in.
It's funny the gym was quite warm tonight. I figured since outside was so nice there would be nobody in the gym but it was packed. I guess people do not like workout outside anymore.
I am eating a pizza right now off my deck overlooking the valley below. It is 60 degrees and I have a jacket on. I love living here....
__________________
The BIGGER I get the smaller you look
Stats for the week. I am not sure 100% on the cals because I ate out so much in the past week. I also did not do hardly any exercising. The good news is that I did not drop too much weight this week and bf is down. I saw the scale at 123 several times as well so I know that I am moving in the right direction.
Date
lbs
bf%
weekly avg cals
weekly avg protein in g
weekly avg carbs in g
weekly avg fat in g
weekly avg macro % (P, C, F)
4-May-08
133.8
19.5%
2656
263
266
69.4
38,39,23
27-May-08
130.2
17.4%
1696
193
163
37.1
44,37,19
3-Jun-08
129.6
18.4%
1784
190
182
41.2
41,39,20
10-Jun-08
128.2
17.8%
1648
192
166
38.8
43,37,20
18-Jun-08
125.6
16.6%
1538
167
165
37.2
40,40,20
24-Jun-08
124.6
16.8%
1587
165
151
44
40,36,24
30-Jun-08
124.2
15.6%
1721
188
165
43.2
42,37,22
Day
Exercise
Duration in hours
Avg HR if cardio
Total lbs
Total bf
Tues
lift w/David = Bi, Shoulders, pec
1
NA
9.6
3.9%
Wed
walk on beach
1
NA
Thrs
lift w/David = back and cleans
5.6 mile walk
1
NA
This week
This week
Fri
Walk
1
NA
0.4
1.2%
Sat
REST
NA
NA
Sun
Walk
1
NA
Mon
Walk
Quads
1.5
NA
__________________
The BIGGER I get the smaller you look
Karla, your progress is a real testament to your hard work. You have every right to be proud of what you have done. Personally, I wouldn't chalk it all up to "good genetics," but rather tell them it's the result of two years of focus and hard work. That's what gives people something to think about, and perhaps encouragement that they could do the same should they want it badly enough. To call your results good genetics is the same as giving them an excuse that they're soft and weak because of their bad genes. Neither you nor I accept that excuse. Pretty much anyone over 30 with a hot body has put in the work to make it so.
It was a good workout and he worked in with me so fun too. Problem was that I had no energy. This is the same as it was yesterday for my quad workout. I could hardly do that workout (had to keep pressing myself) and today I have really sore quads. I did not get a pump on from this workout either which was sad. Trainer says I am not getting enough of and/or the right kind of carbs.
So we spent some time digging into my foods and cleaning up a little bit. I am getting to a bf% level where everything that I eat has to be nutrition filled and correct for my training. You can now see veins in my shins and quads and tummy muscles are popping so I believe bf% is down enough to start being more cautious. He switched out my kashi cereal for whole oats and he wants me to lower protein and add more carbs (specifically yams). He also says replace some of fruits with more vegetables. He says that the denser carbs are better for what I want to achieve and the fact that I did not get a pump is telling him that my glycogen is low right now.
So a little diet tweaking is coming up. We are keeping the cals at the same level because I ate out so much last week that I cannot really be sure of my numbers. I am planning to eat mostly my own foods this week though and to start back the workout routine so by next week we'll see where I stand. Hopefully my energy levels will be higher with the adjustments of macros.
I can tell you all right now that I could not have pushed through today's workout without a trainer. It is deadly hard in deficit to lift heavy. It is also deadly hard to come back to an hour workout after so much vacation time. This is where he earns his salary.
__________________
The BIGGER I get the smaller you look
Great workout and good job pushing through. He may have earned his money,but you put in the sweat equity. Why did he want you to drop the Kashi? Is the Kashi not a well balanced whole grain cereal. I always eat the Go lean crunch which has a ton of protein and fiber. Curious to see if there is something better out there.
Tonight's workout was a nice 50 min slow run with HR around 140 the whole time. It was spectacular with the wheat starting to turn golden and the hay all cut and baled and the sun setting behind the coastal range. I love my neighborhood.
Today I started adjusting foods and I am feeling better already. I had oatmeal instead of kashi for breakfast and it really does provide more substance. I think there is a high sugar content in Kashi and the cereal is airy whereas there is no sugar in oats and they are dense. Anyway I was able to eat that and some cottage cheese and fruit and felt very satisfied. I also got in some whole wheat bread today and some yams.
It was a nice day all in all. On the down side, my quads are so sore today I can barely walk when I first get up. My quad workout on Monday was not that tough so I am thinking this is just a result of lower cals and glycogen depletion.
__________________
The BIGGER I get the smaller you look
Great workout and good job pushing through. He may have earned his money,but you put in the sweat equity. Why did he want you to drop the Kashi? Is the Kashi not a well balanced whole grain cereal. I always eat the Go lean crunch which has a ton of protein and fiber. Curious to see if there is something better out there.
My trainer does not believe the claims for protein for one thing. Further there are a lot of calories given to sugars for that cereal compared to oats. That cereal is airy and oats are dense. When I ate the whole oats this morning I was much more filled up. These little things make a huge difference as th bf drops and the cals drop.
Quote:
Originally Posted by LWilson212
Mmmm yams are yummy! Didn't you have a recipe for baked sweet potato fries? I love those.
You are doing great!
Thanks for the praises everyone. It is really not so hard in concept but it is a lot of work.
I don't have any specific sweet potato recipe. I actually prefer to buy them from TJs in th bag than to cut them up and bake them myself. I am having some of them tonight in fact.
__________________
The BIGGER I get the smaller you look
If you really want some sweet potato/Yam numminess, wrap them in aluminum foil and stick them on the grill. SOOOOOOO good.
__________________ 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
Kara, I always learn so much in your log! You are working so hard! I'm so glad to see that it is paying off. I thought it was interesting what diet tweaks your trainer made, especially since I have also been slipping healthy carbs back in to keep from bonking.
Karla, I think it's great that your trainer wants you to eat real food. I love that!! Your experience is such a benefit to all of us. I have yams down on the grocery list!
If you really want some sweet potato/Yam numminess, wrap them in aluminum foil and stick them on the grill. SOOOOOOO good.
Oh yes... If it isn't fries I am making they are always made this way. I even like to do a dab of butter on them and a sprinkle of brown sugar..... Ummmmmmmm... But not in the cut.
Quote:
Originally Posted by mel
Kara, I always learn so much in your log! You are working so hard! I'm so glad to see that it is paying off. I thought it was interesting what diet tweaks your trainer made, especially since I have also been slipping healthy carbs back in to keep from bonking.
mel
I do very poorly on low carb diets and apparently I do poorly on just veges and fruit carb diets too. So I will do some rice and potatos and that sort of thing for awhile. I process carbs just fine so it should not be a biggie either way.
Quote:
Originally Posted by foodfromafar
Karla, I think it's great that your trainer wants you to eat real food. I love that!! Your experience is such a benefit to all of us. I have yams down on the grocery list!
He says that yams actually help build muscle. I remember when I was bulking that he had me eating them every day. I figured when I cut that I should drop them but I was wrong. They are good food.
Today was yet another trainer day. I limped into the gym because my quads are so sore still from Monday. David had me do some lunges with a wide step and hold it to see if there was injury. I did not have injury just really bad DOMs that does not want to go away. He asked me if I iced and I told him I did not. He called me a name at that time and said I deserved to be in pain. When am I going to learn that I have to ice sore parts? I hate icing so it never really just pops up as something to do.
After the teasing was over he suggested that I increase cals by a few hundred over the weekend to get my body back into better shape. So I get to do a re-feed now. He told me that the low energy and the slow to heal DOMs are signs that my body is sending to me. He stessed that I need to learn to listen to those signs. I told him if I listened to my body then we'd be cutting a lot harder and working a lot harder. He informed me that wasn't my body talking, but my USMC brainwashed brain (where we learned to push through pain) and that I needed to learn to feel. He said that the art of cutting isn't binary and he is not going to prescribe to me to re-feed every 12 weeks or get this very specific set cal range in per each week. He is instead listening to my body to let it tell us when I need to make changes. This is a new weird concept but it works for me and it does make sense even.
The workout today was outrages fun. We worked out again together. I am learning to watch him and call out form faults when he works out. He is also being careful to teach me all the muscles and to explain all the anatomy stuff to me. This takes up time but I find it fascinating. He quizzes me on it. Today I learned that Bicep means literaly 2 heads and he showed me the anterior and posterior (I think that is what they are called) pieces of the bicep. We did isolation exercises to work both and I could see the split in his arm but I still have too much fat to see it on me. It was a bicep, upper body workout again as my quads were trashed from Monday's workout and besides my upper body needs the work much more anyway.
Warmup was kick ass. We did 3 sets of 20 push ups at 90 degrees and bench dips. We used these iron chairs out on the patio in the nice warm air and we goofed off with each other while doing them. I played USMC DI with him while he was doing his, telling him to suck in his gut and put his butt down and if he hesitated I gave him hell for that. He thought that was funny. For the last set of dips he picked my legs up really high and had me pull them out. It was harder but I did it. Then it was his turn and he bet me that I could not hold his legs up in the air longer than he could dip. That was an easy one for me to win.
Reverse push ups
3x20 (bw)
bb curls
1x20 (20lb)
3x12 (35lb)
bb 1/2 curls
1x12 (35lb) He made me do these 'cause I laughed at him for doing them. I called them sissy. That one set kicked my ass. He said that pain is a good teacher and next time I might not be so opiniated without some basic knowledge.
Cable curls
3x15 (3 plates)
Cable exercise to target the anterior bicep head (I don't know the name of the exercise). Basically you stand with cable at shoulder height and you open arm with elbow high and do a curl. This took a long time as it is hard to get right and we discussed the muscles that were working, etc.
At the end of the training as I was leaving to go for a run he said he wanted to Indian Wrestle with me. I did not know what that was so he had me put my feet on the tile squares and square up with him. Then we grabbed hands and the idea is to push or pull your opponent out of the squares or off balance. We did this for quite some time and mostly he was playing with me but I did get him for real a few of the times. We got a good arm workout with both arms. I left with a good pump.
Then I went for a nice easy 50 min run with HR at 140ish. It was a beautiful summer day in Portland and I ran down by the waterfront and through the fountain knocking over one of the kids (doop) and back to my car. My boss gave us the afternoon off to kick in the holidays. Life is good.....
Now to go get more food in my body. I still have about 200 cals to go!
__________________
The BIGGER I get the smaller you look
Potatoes in any form as well as pumpkins and carrots (not too much as there's too much fiber in them) are the best type of healthy starches for me I've noticed. They never cause me discomfort. Besides, while (white) potatoes get a bad rap, they are quite satiating and have quite a bit of good vitamins/minerals, seems that they are especially good when it comes to potassium content. Since there's sometimes a disbalance (?) between sodium/potassium intake, this is what makes potatoes such a good choice. (Bananas too but those are a bit too high glycemic = making you a bit too hungry too soon).
The only problem is peeling when you're a lazy person
Why peel then Espi? I cook with the potato skins on all the time. If you scrub them really good and get all the dirt off, you are good to go.
__________________ 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
__________________ 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
Yesterday the 4th of July. My plans for the day were to lay out and catch some sun for the final pics later this weekend. But the plans were foiled as it was cold and rainy. Portland summers are sometimes very weird. Of course probably better for my skin if I just stay nice and white. Besides I went for a 5.25 mile run anyway with my little schnauzer. It was fun because there was a tandem bike ride going on and I passed by no less than 30 bicycles built for 2 and got to say, "Hi" to the riders. Normally it is just me and Mother Nature out on those roads.
Today was going to be a rest day but I ran into my trainer in town and I happened to have my new (to me) road bike with me. I am in town this weekend working on floors in my house in the city. I brought my bike to town as I was going to ride tomorrow after the work was done. Well as I was doing wood filler my trainer sends me a txt that he is cooking bbq and tells me to come over and grub. So I jump in my car (he lives only 50 blocks away) and drive over to eat. During lunch I mentioned that I had my bike and he talked me into taking a ride with him.
I told him I only had 30 minutes and he assured me he knew of a good ride that we could do in 30 minutes. So he jumps on his nice carbon fiber bike and we take off. Holy cow we rode hard. This was my first ride of the season and it felt AWESOME. I bought a used TCR Zero last fall and it is the fastest and nicest road bike I have ever owned. It just flies but today I could not keep us with the trainer on the carbon fiber bike. I had the gears cranked all the way and just did not have it in my legs to catch him. Anyway he takes me to this place he says is really cool and is a little hill. This was after we rode 70 blocks. The hill was pretty long and winding but it wasn't too terribly steep. I had the gears cranked all the way down at one point and just sat down and kept peddling. When we got to the top the view was amazing! I could see forever on the city below. Then we flew down the hill going around sharp corners and through a tunnel and then navigated th 70 plus blocks home through the city. The ride took us just over an hour and was around 14 miles. We figure we probably averaged 15 miles per hour if you take out all the stops for red lights.
It was a really fun ride and David is the fastest rider I have ever ridden with so it was challenging for me. He was okay with me being slower apparently because he said he wanted to do more rides with me. We are both sort of new at this road bike thing and neither of us really have road bike friends so it will be fun to ride together more often.
When I returned back to my other house to finish doing the floors my guitar teacher Scott was there to help me. I told him about the ride we just did and he flipped out. He said that David took me to the the top of Powell Butte (I think that is the name of the hill) and he told me that the bikers that he knows says that is the toughest hill in the city to do. I was shocked because I did not really find it all that challenging especially. Scott thinks I am just in so much better shape this season than last season which is why that didn't seem so challenging. I don't know. It was hard but it did not completely wipe me out.
So today's REST day included a pretty challenging ride and then the whole day of NEAT work as I did wood filling and sanding of the floors. I think I will make tomorrow a rest day too.
__________________
The BIGGER I get the smaller you look
Cool ride Karla! My new bike is nowhere near as fancy as yours (and I'm a leisure biker at best!), but it's fun to read about all the people here who really know about biking... maybe some of it will rub off on me
So today's REST day included a pretty challenging ride and then the whole day of NEAT work as I did wood filling and sanding of the floors. I think I will make tomorrow a rest day too.
I don't think you can count that as a rest day! The one good thing is that he probably made sure that you ate enough first. Sounds like you had fun though, and that's always a good thing.
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
Wooooot! I'm so thrilled for you about the ride. So exciting!
It was so much fun! I love to cyclocross as well but Road biking is in a class all of its own.
Quote:
Originally Posted by Bytsi
Cool ride Karla! My new bike is nowhere near as fancy as yours (and I'm a leisure biker at best!), but it's fun to read about all the people here who really know about biking... maybe some of it will rub off on me
Bytsi, I only started to ride the season before last for the first time since I was a youngster. I started with a leasure bike (Trek fx) and the bike did not fit me. Fortunately I was smart enough this time to realize the bike did not fit or I would have quit. Riding an ill fitting bike as a 40-year old is not cool. So when I decided that I wanted to do road bikng I shopped for nearly 10 months until I found a bike fitter that I trusted to fit a bike for me. He had this used TCR zero in his shop and he put on a custom stem and otherwise fit the bike perfectly to me. It ROCKS! I don't know much about road biking yet but I do know that it is a thrilling and fun way to do cardio. I will definately do more of it now that it is summer like here. I am wearing a jacket today... Portland summers are really great.
Quote:
Originally Posted by realcdn
I don't think you can count that as a rest day! The one good thing is that he probably made sure that you ate enough first. Sounds like you had fun though, and that's always a good thing.
LOL!! It most definately was not a rest day. I could feel my quads just a bit for the rest of the day. I worked physically on the house until 11:00PM last night so I would say that nothing about the day was "restful" in the physical sense. And yes, he did make sure I ate before the ride as after.
Quote:
Originally Posted by Willie
Sounds like fun, Karla! I, too, am loving my new bike!
Willie I can't wait to hear of your adventures on the bike. I remember when I first got mine how scary it was to be in the traffic. I feel much better about it now but still am not totally comfortable. A dear friend of mine bought me this bright green riding jacket when I bought my bike and made me promise to always ride with it. I do. I also put a light weight flashing light on my bike so I am very visible. You will get much more comfortable over time on yours and will soon be reporting about these wonderful rides too.
Quote:
Originally Posted by foodfromafar
A view of Mt. St. Helens from Powell Butte. What a fantastic ride!
Indeed it was. It felt so good to kick that hill's ass and then be able to overlook the city from the top. A very memorable unplanned event.
__________________
The BIGGER I get the smaller you look
Sounds like you had fun though, and that's always a good thing.
Linear Mode
