Stats day. Even with the amazing pig fest this weekend I still managed to lose 1 lb. So now this is getting a bit tricky. The very cool news is that I listened to my body last week and allowed myself to eat when I felt so hungry and I did not worry RE the scale. I am going to keep the calories relatively high again this week. My new goal is to drop at .5lb a week and try to push the bf% down instead of the lbs.
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
6/18/2008 *
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
8-Jul-08
124
15.2%
1798
183
184
43.5
39,40,21
15-Jul-08
123.4
15.4%
1679
184
175
36.8
42,40,19
7/22/2008 *
123.6
14.4%
1769
179
186
40.2
39,41,20
29-Jul-08
122.6
14.7%
1815
179
188
42
39,41,20
Day
Exercise
Duration(Cardio) in hours
Avg HR if cardio
Total lbs
Total bf
Tues
lift w/David = legs
NA
NA
11.2
4.8%
Wed
Bike ride fast 40 min
1 hour easy walk
40min
140
Thrs
lift w/David (bi,tri)
1 hour fast run
1
150
This week
This week
Fri
Ride to work
3.15
140
1
-0.3%
Sat
REST
NA
NA
Sun
REST
NA
NA
Mon
Lift Legs (dl, squats)
Walk 40 min
NA
NA
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The BIGGER I get the smaller you look
Quick drop in to update workout log. Today was workout with trainer day and we did pecs, shoulders (more pecs than anything actually) It was again loads of fun. I really like working out anyway and when you are working out with a friend it is even more fun. I learned a lot today about the different muscles that are in the pecs and how the shoulder operates too.
He started the day off by striding into the gym and yelling "Whatz up beef-cake?!" to me. I love that. It is such a crack up. He either calls me beef-cake or candyass depending on the situation. Today I was mostly beef-cake. I worked to failure on most sets. Another trainer was working his client alongside of our bench station and commented on our good solid lifting. That makes it all worthwhile ya know...
Warm up
tready run 3.5% x 1 mile (average of 4.0mph)
push ups 1x25
Incline db press
1x25 (20lb)e
1x12 (25lb)e
2x12 (35lb)e
Bench press
1x15 (65lb)
1x10 (95lb) Only made 6 of these unassisted
1x12 (85lb)
bw dips
3x15 (failed the last one actually but got some assist)
db pec flyes flat
1x20 (20)e
1x15 (25)e
2x10 (35)e
Nice workout. Thats some impressive volume. It was funny today that one of the trainers asked me to spot him while doing squats. I was afraid I would not be able to help him as he was doing more then I have ever seen anyone do. Glad I did not let him die.
Can't wait to see new pics!!! Your consistency shows in your excellent progress
I hope I can get these abs to show up in pictures this weekend. They are so amazing to me. I actually have abs!!!
Quote:
Originally Posted by tcoy777
Nice workout. Thats some impressive volume. It was funny today that one of the trainers asked me to spot him while doing squats. I was afraid I would not be able to help him as he was doing more then I have ever seen anyone do. Glad I did not let him die.
LOL!! Yeah that is the rub RE spotting. You don't have to lift the whole amount they are. Generally the person lifting just needs a tiny bit of a help. This is especially true for spotting a squatter. Did you squat with him so that if he fell he would land on your knees?
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The BIGGER I get the smaller you look
No he just wanted me there to help push the weight up if needed. He failed on the the last rep of a lighter weight. So I knew I was going to have to give him a hand on the last rep of his max weight. I kind of helped my push pressing the weight with him. Don't know if I really helped much. I think for squats it would make more sense to have 2 spotters, one on each side of the bar. Still its nice when one of the big dogs asks me, a skinny runner, to spot them on heavy lifts.
My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!
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The BIGGER I get the smaller you look
My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!
Gee... the man-ho at our local gym spots all the women by grabbing their hips and hanging on for a grope as they go up and down in a squat... I thought THAT was the way to do it
Gee... the man-ho at our local gym spots all the women by grabbing their hips and hanging on for a grope as they go up and down in a squat... I thought THAT was the way to do it
It's not?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!
I've seen men spot squats like this before. I can see how it works, but it's also kind of funny to watch. I felt a little guilty for laughing about it.
Actually, I've seen the man-ho way too. It didn't seem to do much for the girl except make her uncomfortable.
Gee... the man-ho at our local gym spots all the women by grabbing their hips and hanging on for a grope as they go up and down in a squat... I thought THAT was the way to do it
Actually that is how my trainer does it. His arms are at my waist just above my hips and it is very close. I am sure that many people make fun of it. However, it is the only way I know how to spot a squatter and the only "safe" way that I can imagine. If someone asked me to spot them that is how I would do it.
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The BIGGER I get the smaller you look
Actually that is how my trainer does it. His arms are at my waist just above my hips and it is very close. I am sure that many people make fun of it. However, it is the only way I know how to spot a squatter and the only "safe" way that I can imagine. If someone asked me to spot them that is how I would do it.
I hope your trainer does it to actually spot, not for the cheap thrill of a grope
I am not entirely sure that we are talking about two different things here. The way my trainer spots sounds like the "Man-Ho" way. It is very close but there is nothing sexual about it. He first grabs me at the hips to get his position. This is not a "grope" but a way for him to get aligned. I do my first squat and his arms are then moved on my waist area. When I start to fail he grips me with his forearms at my waist, just above my hips and offers a tiny bit of assist to me on the way up. If I fell backwards I would fall onto his knee (like a chair) and his upper body would stop the weight from pulling me back. It actually feels very secure to me as a lifter. I cannot imagine trying to safely spot a squatter by grabbing the weights and feeling comfortable doing that.
To me this isn't funny because I was introduced to it so early on in my studies. I can imagine though how it must look to people unfamiliar with it.
Today is my planned rest day. I shall go for a nice little walk for lunch while I am on a meeting (thanks to the wonders of cell phones). My body feels all manner of beat up from the past two days of lifting. Both days were awesome workouts though and my hope is that I continue to put that sort of integrity into future workouts.
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The BIGGER I get the smaller you look
I am sure that your trainer is spotting you correctly and with good intentions... However, in the case of our local man-ho, it has NOTHING to do with a good or heavy lift or spotting... it's all about the grope
In fact, we used to take bets when a new "hot" girl came in, on how long til he had her squatting with him "helping" - it was usually less than 30 minutes
The way your trainer does it is correct. I asked him before we did the lift, how he would like me to spot him. He said the correct way was the way you said. Its always scary to me to squat heavy without someone nearby to save me if I get in trouble. I love the racks with the high side rails. I normally set them up just below my normal range of motion. So if I fail I can just drop down a bit and get out of the lift. I have not needed it yet, but its good to know it there.
Great job on the workouts. I am looking forward to starting my REAL cut in a week or so.
Back day today with trainer. We worked out again together per my request. I really enjoy working out with someone as it makes rest times less boring. He told me today that I am a great workout buddy. Better than all his other friends in fact. We have fun but still there is a good work ethic between us. He offered again to continue working out with me after this month. He said he wants to stay in touch with me for mentorship reasons as well and indicated that we could swap these professinal services. We agreed to keeping up the relationship again and we'll see how it grows from here. I only have 2 more weeks left of this day time thing. In any case It should be a lot of fun going forward too.
I had to get back to work for a meeting so short workout. Still a lot of fun.
Just did 15 pull ups to complete the day. Was going to do cardio but decided against it as I am riding to the company picnic tomorrow which is about 30 miles away with a 5 mile steepish uphill towards the end of the ride. Think I will rest tonight and carbo-load in the AM.
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The BIGGER I get the smaller you look
Not as exciting as you might think. It was 3 sets of 5. Still I am quite happy to be able to do tha many. It may rain tomorrow. Forecast shows it to be 70% and overcast. Great day for a bike ride. Shitty weathe for a picnic though.
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The BIGGER I get the smaller you look
pullup = UH and chinup is OH, isn't it?
Always confuse the 2. From what I noticed myself, UH grip was easier at first, but now I can do OH grips way easier than UH ones.
pullup = UH and chinup is OH, isn't it?
Always confuse the 2. From what I noticed myself, UH grip was easier at first, but now I can do OH grips way easier than UH ones.
Other way around -- chinup = palms towards you, pulllups = palms away from you.
I only do wide grip pull ups right now (palms away). It's funny but once you get past doing 1 it takes forever to get to 2 but then they add up pretty quickly. Or maybe it is because I am getting lighter.
Friday was amazing. It started out cold and rainy. I woke up and did not feel like doing any sort of work out. I was pretty sluggish and cold. So I jumped in the hot tub to warm my core in the rain. I got out in time to do a meeting on the phone and then it was time to go to the company picnic. I really did not wish to ride in the rain but I knew I would not get a chance to ride much on Saturday so I reluctantly dressed for the long trip.
I started down our steep gravel hill and my back tire slide out from under me. My feet were in my pedals and I couldn't pull them out quickly enough so I went down. Fortunately I was not going so fast to hurt myself too badly but I did cut my ankle. Then about 3 miles into it I took a drink and when I put my bottle back into the holder it slipped and took a spill on the Hwy. I cannot tell you how much I needed to turn around and bag it at that time. But instead I decided to push on. I rode about 15 miles into it when I was stopped by a flagger who informed me that the road I needed to travel was closed for construction. I couldn't believe it. This would mean easily another 5 mile distance to my commute. I talked the guy into letting me through. He did.
After negotiating around all the construction (I had my cross bike so it was okay) the rest of the ride went well. The 5 miles uphill was quite a workout but not as bad as I had imagined it might be. When I finally arrived at the company picnic it was in full swing. There was an amazing bbq going on and I was famished. So I pulled up immediately to the tables and started to chow down. It was then that people started coming up to me. Lots of people.
Normally at these events I sort of hang with my team because I never get to see them outside of work and it is a good place for me to socialize as well as conduct some business. But this event went very differently. Everyone in the group and their significant others even seemed to want to talk to me about the ride and how I started into biking etc. They were all blown away that anyone would actually ride a bike all the way back into the picnic area. I laughed and told them all that I actually rode from a small town and farm 30 miles away. This was not even conceivable to many of them. One of the ladies catering took special interest in me and made sure that I got the best food. She kept saying, "Girl you go" as she fed my body. She commented that it was rare to see a woman keep such an athletic and healthy body. She said that most women with little bodies refuse to eat. I thought that was an interesting observation from her. I ended up eating at least 1 lb of slow roasted pulled pork and chicken. I was so stuffed...
Of course I did also chat with members from my team and do the normal stuff and I won 6 free movie tickets in the raffle. And when the event was over it was early afternoon (3:00 or so) and I started the ride back home. You know it was unbelievable the view from that ridge-line. And since I had done 5 miles uphill it was time for the downhill part!!! I averaged 26mph on that ride and just took in all the beauty of the hills and trees and sky around me as the wind whistled around me and my jacket was flapping. It was nothing short of glorious.
On about mile 7 or 8 I dialed a friend and asked her if she wanted to meet me at one of the restaurants in the small town 10 miles from my farm. She agreed. She we sat on the lawn in the cool summer evening air and she ate (I could not eat anymore after all that meat) and we had some drinks and watched a live band. Then we took in a movie and called it an evening.
I kept reflecting on how hard it was for me to start that trip and how much it seemed like I should quit before I finished. When I think about all the men and women who are great and who have accomplished great things they all have one thing in common. They have all fallen and some of them pretty hard. But they continued on their trip.
Yesterday was also an amazing day. Guitar lessons followed by Flugtag watching, a walk with the Schnauzer club along the river, a date and then crashing my best friends bachelor party. The date was incredible. The guy I was with could not stop showering me with praise about my body. He said he noticed as I was walking down the street to meet him that I was one buff girl. He kept insisting that I need to show. Yeah, I know he really just wanted to do me but still he made me feel very special and hot. Then at the bachelor party many of the guys there had not seen me for some time. They were all very complimentary and when they hugged me they said the I felt hard and muscled.
It has all really come together for me. This journey that I am on has reached a real good place. This weekend I ate and drank without respect to calories or macros. I know now how to manage my body and have no fears anymore. I will continue the journey and go to another phase of it but for here and for now I have arrived. The gratitude I have for you and your support and this board and the information that I glean cannot be properly expressed. Thank you one and all.
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The BIGGER I get the smaller you look
It has all really come together for me. This journey that I am on has reached a real good place. This weekend I ate and drank without respect to calories or macros. I know now how to manage my body and have no fears anymore. I will continue the journey and go to another phase of it but for here and for now I have arrived. The gratitude I have for you and your support and this board and the information that I glean cannot be properly expressed. Thank you one and all.
Sheesh, Karla. You inspire me. Thank YOU.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
It has all really come together for me. This journey that I am on has reached a real good place. This weekend I ate and drank without respect to calories or macros. I know now how to manage my body and have no fears anymore. I will continue the journey and go to another phase of it but for here and for now I have arrived. The gratitude I have for you and your support and this board and the information that I glean cannot be properly expressed. Thank you one and all.
Congrats - for finding that good place. No matter what our goals are it sometimes seems a rare person who finds it.
Just a quick update on today's workout before I go to bed for the night...
Rode my bike for 40 miles. This time my fast TCR zero. I love that road bike. Last week I got a computer and discovered today that I can fairly easily do 17 miles per hour on the gently sloping country roads. Well not really easily. My HR was racing at 160 when I did that pace but I sustained it for 14 miles. I slowed it way down after that though and did my 140ish HR per directions from the trainer.
The ride was incredible. The weather was perfect for a ride in the low 70s with sunshine and a small breeze. The sky was bright blue and the trees were all shade of green. I noticed that some of the trees were already starting to turn fall colors. The wheat is high in the fields and golden against the blue skies and the hays and grasses are all manners of greens and yellows. The farm animals were strolling around the fields lazily and enjoying the day too.
I rode through 4 small towns on my adventures. 2 of those towns had several wineries in them so I had to do a tiny bit of tasting. People were very friendly to me as I stepped up to the bar to taste and asked me of my day on the bike. At one place I very specifically was looking for a nice Pinot Noir and as the lady poured I smelled the liquid and commented of the fruit forwardness of the wine. I guessed it was this years stock. I was right. Another lady customer a few feet away overheard the conversation and made comment about the wine expert bike rider. I laughed and then paused to reflect on that. I have been living in wine country now for more than 10 years and over that time I have developed some knowledge of the stuff I guess. I never really thought of that before though. That lady and her husband came over to join my in my tasting and we chatted about biking and Oregon and the weather until I happened upon a very tasting (earthy) 2004 bottle which I bought.
A few miles down on the outskirts of another little town I stopped for a big train. How cool it is to be on a bike just a few feet from this big machine. I noted that the traine was remot control. No people on it at all. My understanding is that is the way most of them are now. Beyond the tracks I rode over this bridge and looked down into the park by the river. There was a festival of some sort going on. So I stopped and looked at the art and crafts, listened to some music and found some more wine to taste. At about the 20 mile mark I found myself in a sweet little town with tables outside of the grocery store. I parked my bike and had my sandwhich, apple, protein bar and pop. It felt wonderful to sit and take a break. Everyone was in such high spirits on this lazy Sunday with perfect outdoor weather.
After this break I mounted up and hit the road home. I slowed it way down for the ride home. I was a bit tired but also the wind had kicked up and it was hitting me from the side and coming at me. Not a problem since there was no time limit.
Ahhhh... What a perfect kind of Sunday. I have to get to bed now though. Big day of travel tomorrow. Have to be in the air by 6:30. Yawn.....
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