Ok so I'm done having a pity party for myself. That can only last so long before even I get sick of myself. ha!
I had no problem with my knee during yesterdays' workout. Yay! Good sign. I'm hoping that the problem I'm having with the Bulgarian Split Squats are due to my form. No work for the knee this weekend. On Monday I'm going to give the BSS another shot but without any weight.
I'm little wrapped up in this because the glutes are the area I've really wanted to focus on in my goals. It also seems to be the area I've seen the least change *grrrrr* So that's partly why it's got me riled up. I know the Bulgarian Split Squats are a great glute exercise that could help me in that area, uhh yeah.
EATS:
I haven't written much about this. I'm trying to eat cleaner than I have since the start. I've fallen into a few convenient habits like using store bought salad dressings, store breads and light mayo. I'm slowly switching back to my tried-and-trues like lemon juice, Ezekiel bread and NF yogurt as substitutes.
I also lost most of the pound I thought I gained a week ago. I guess it was water retention. But since I want to build I'm thinking I should bump up the calories more. Currently I'm at:
1725 non-workout days
1958 workout days
Any guidance on adding calories? Yay/nay?
My concern is that I do want to cut at some point, but at 113 pounds there's not a lot to cut without looking unhealthy. So yeah I need more muscle before I start to cut.
Oh yeah and apparently a trainer at my gym made some offhanded comment to a friend of mine that I'm too skinny. WTF!? I'm within normal weight range and body fat for my height and weight. How come someone says that shit? I wanted to smack him up side the head with a dumbbell... and a heavy one because I can lift them. HA!
*whew!* Feelin' chatty today.
Yesterday' routine: Front Squat/Push Press
10x30lbs
10x30lbs
Step Up (using 15 lbs DB on five levels)
10x30lbs
10x30lbs
DB One-point Row (using 15 lbs DB)
10x30lbs
10x30lbs
Why not try adding 100 or 200 calories to your daily routine and see what that gets you. Then increase another 100 or 200 after a week if you feel it's warranted.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Oh yeah and apparently a trainer at my gym made some offhanded comment to a friend of mine that I'm too skinny. WTF!? I'm within normal weight range and body fat for my height and weight. How come someone says that shit? I wanted to smack him up side the head with a dumbbell... and a heavy one because I can lift them. HA!
Ignore him or flex those arms and shoulders at him. Great workout and I hope the knee pain stays away!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Why not try adding 100 or 200 calories to your daily routine and see what that gets you. Then increase another 100 or 200 after a week if you feel it's warranted.
I'm going to try that again. I upped them a 100 cals two weeks ago. I think I'll do another 100.
Ignore him or flex those arms and shoulders at him. Great workout and I hope the knee pain stays away!
Thanks Ginger. I know he was just saying it in a "she's not my type, too skinny" kinda of way. But man, it rubbed me wrong. Made me mad enough to push harder in the gym. LOL!
Whew! I felt strong today. It's such a great feeling, I can see how this can be addictive.
I had an extra day off due to being my son's birthday (he's 3 *sigh*) and we were out of town. I also ate WAY too many cupcakes and over indulged. I regretted it later when I was wishing for some Tums. *ouch*
I have only one more workout in Stage 2. That went fast! I was just starting to get the hang of it.
I decide it was time to push harder and up the weight if I could. I added another 5lbs on the push press, my form is getting better. Today I tried it with a short oly bar instead of a curl bar. I'll need to work on my grip. Also added another 5lbs on my step ups and static lunge, that really had me sucking the air in. I don't know why but push ups seem to be just as hard. I can do them all but they still seem HARD, dang it. I had to use a substitute for the cable chop. It was going good until I almost rolled off the swiss ball. I dropped the medicine ball to my stomach so I could catch myself. %$#@&! I don't expect I'll be moving fast anytime soon.
Front Squat/Push Press
10x35lbs
10x35lbs
Step Up (using 20 and 15 lbs DB on five levels)
10x40lbs
10x30lbs
DB One-point Row (using 15 lbs DB)
10x30lbs
10x30lbs
Looking good! You are really getting up there in weight on the step-ups. Have you thought at all about dropping the weight and upping your ROM by switching to a high step (ie weight bench)?
Looking good! You are really getting up there in weight on the step-ups. Have you thought at all about dropping the weight and upping your ROM by switching to a high step (ie weight bench)?
I hadn't, thanks for the suggestion. I wonder is there a limit (in height) to what is considered a step up? Is it just as high as you can go or no higher than your knee? I'm almost at my knee now.
I did the first workout in stage 3 yesterday. I'm sooooreeeee owie owie
Today I could hardly get my arms over my head and had a heck of a time taking off my shirt! I ended up with my shirt stuck over my head and had to take a "break" before finishing. LOL!
I've been MIA on here for a little while. Sorry everyone. The job hunt has really picked up. I'm interviewing with five different companies right now.
I've been very dedicated to making sure I get my workouts in even with the time juggle. I have another interview today and I'm taking my gym bag with me so I can go straight to gym afterward.
I started Stage 3 last week. OMG! I haven't been that sore in a long time. I find Workout A to be much more shoulder intensive. Has anyone else noticed that? I cut back on the weight because even though I could do all the moves, I was experiencing pain after the fact (not muscle pain maybe ligaments? not sure).
I also upped my calories like I mentioned previously. Still gaining in strength. My pants are getting tighter and that's kinda got me uhh feelin' weird. I'm not sure how much longer I can do the build phase. But I'm sticking with it for now. I know it's a head game.
I will try to update this more often and not be a stranger
Reverse Wood Chop (had to use substitute move, I normally do this at 35lbs.)
6x15lbs
6x15lbs
6x15lbs
Body Weight Matrix
1st set 5 mins.
2nd set 5 mins.
Popping in here to update the ol' log. This is a repost from the 3-month check in.
In other news, things should start to get interesting next week as I START MY NEW JOB!!!!!! woohooo!!!!!!! I'm so sick of being unemployed! On Friday I'm going to scope out the gym near my new job so I can get started on the right foot come Monday. Gotta have my priorities straight.
Current Stats
Weight 114.5 +2.5lbs
Waist 27" - 1/2"
Belly 29 7/8" - 3/8"
Hips 35 1/2" - 1/4"
Thigh L 20 7/8" +1/2"
Thigh R 20 7/8" +1/2"
Bicep L relaxed 10" +1/8"
I started the first month trying to eat at maintenance but I kept going over. The second month I increased by 100 cals. (which is closer to what I was eating anyway). The third month I increase another 100 cals. My macros are 30/30/40 (P/F/C)
Current caloric intake:
Calories Non workout day: 1826
Calories Workout day: 2058
How to gain?
Linear Mode
