The time has come for my first online training log ever. Let me just say I am thrilled and honored to post it here, together with some of the greatest logs I have ever read. I am destined for success, then, right?
Some background:
age 26
weight 116 lbs
bf 13.6% done with the 7-site formula ( I know numbers are always off, but at least it's some base for tracking progress)
I am trying to lean out, but this is a year round goal for me. I just want to be tight and lean and beast strong. Unfortunately a month of wisdom teeth issues put me out of the gym and proper food, so now I am starting all over again, so I guess it's a good time to start logging.
I will be posting weights in kilograms, one kilo is approximately 2.2 lbs.
warm up: jump rope and joint rotations, some hip mobility drills
side press
6x10 kg
5x12.5 kg
5x12.5 kg
5x12.5 kg
5x12.5 kg
It was almost like a one arm anyhow towards the end. It was not as heavy as I am used to, but higher blood pressure still makes my gums ache from the surgery, so I am not pushing myself.
Full squat
8x40kg
8x40kg
8x40kg
I could have done 50 kg. I was trying to control the beast girl inside. Sanity above all.
One arm barbell rows (twisted version of the classic, done with the 25 lb bar)
8x15kg
8x15kg
8x15kg
8x15kg
It's wobbly, so I couldn't do any more weight today.
I hated it, noone to spot so I had to use less weight than usual.
Cable crunches
15x45kg
15x45kg
15x45kg
I keep RI around a minute and a half on reps under 8 and a minute if reps are higher.
For crunches I rest enough to take my breath.
And here is the nutri stuff:
1. 150 grams of super fresh cheese (a mix between mozarella and cottage, nothing like it exists in the US)
2. can of tuna with two cups greens, olive oil
3. cabbage and carrot salad, hard boiled egg
4. 1 cup of sardines
I still haven't planned dinner, I will probably make some eggs with veggies.
I've downed 2.5 L of water, hope to make it 3.5 till the end of the day.
It's been fun posting, actually. I am looking forward to more than worthless workouts in the coming days.
Have a great week [img]/images/graemlins/laugh.gif[/img]
Originally posted by galya:
[qb] Cable crunches
15x45kg
15x45kg
15x45kg
I keep RI around a minute and a half on reps under 8 and a minute if reps are higher.
For crunches I rest enough to take my breath.
[/qb]
You do cable crunches with 100 lbs? Mental note to kick it up a notch tonight. I'm doing 12 reps with 70 lbs.
thanks for the motivation Galya!! [img]/images/graemlins/smile.gif[/img]
Thank you all...
Dinner as it worked out was two Cesar salads, no sauce, a dash of olive oil only with a chicken breast on top. Some cocoa bean tea for dessert....it's called Melancholy tea over here, it helps me deal with the habit of having sweets after dinner.
I feel unusually bloated this morning.
It is this time of month I guess. I will try to up my water to 4 L total today.
I was wondering if I should do SS or HIIT cardio today, I will see how I feel later. I might skip for 30 minutes in the afternoon and do some abs.
I had a salad for breakfast with cheese and ham on top. I am such a wimp.
From what I can tell, there isn't anything remotely close to being "a whimp" about you. Oh and I up'ed my cable crunch weights to 90 lbs and will hit 100 later this week. I knew I could, I just needed somebody to kick me in the ass and you did. Thanks!
The day so far has been quite stressful.
I am lacking sleep big time and it's making me cranky (that or the caffeine). It's a no-fix situation now, so i am just dealing with it.
Dec, 06
15 minutes of elliptical going up a hill
15 minutes of skipping, just stopping to stretch my forearms a few times
Swiss ball crunches
3x20, no weight added
15 minutes of step aerobics at beginner level, I will have 15 more later today
My teeth are still painful when exercising, which stopped me from doing HIIT today.
So far the food log looks like this:
1. 1/2 of a cheese and ham, lettuce and other veggies salad
2. 2 cups boiled spinach with 2 wedges feta cheese and an egg
3. 2 rice cakes PWO
4. 2 wedges of feta cheese
5. cabbage and carrot salad, one tbsp olive oil
Getting back to it is easier than I thought, just a bit annoying, because I would like to push it harder.
I woke up with sore biceps. I thought WTH??? I never work biceps anymore. I though back and remembered I was skipping yesterday...so I decided to throw in a bicep exercise to recover a bit faster so I can skip again tomorrow.
3 pull ups. Biceps bothered me so I decided to do lat pull downs instead.
Weighted roll ups (weight held in both hands above head, as if you are coming up from a pull-over through a crunch)
15x7.5kg
15x7.5kg
15x17.5kg
I only had 40 minutes in between clients to do this and got terribly exhausted. I couldn't rest enough but I got the work done.
I am looking forward to cardio tomorrow. I might run outside for the last time befpre snowfall this weekend.
Nutri-log:
1. handful of walnuts (I had to get uup at 5 a.m. and write someone a diet so I could barely open my eyes, let alone eat)
Herbal tea
2. 3 eggs
Coffee
3. 2 cups steamed spinach, one egg, a wedge of feta cheese
4. PWO
1/2 of 200 gr curds 100 gr yogurt 1 scoop whey
5. The rest of the above concotion and a cabbage salad
6. I am planning two large salads for dinner
It's fun having a log. I am getting some of my strength back.
I am off to do some cartwheels now [img]/images/graemlins/laugh.gif[/img]
Dinner was NOT two salads.
1. A cucumber/tomato mint salad
2. Huge plate of broccoli
3. 4 small cubes of lamb and chicken with some tomato sauce ( I scavanged them off the husband's plate). Of course he had Indian (rice, bread, and the whole nine yards).
No, my rest day is Sunday.
I am easing into cardio now, when it's HIIT it doesn't feel like rest at all.
To answer your original question I guess I should consider it rest right now, because I am soooo not working hard on those days.
My diet is the easiest to do. I've been eating clean forever. I should be more focused on training, though.
Okay. Dec, 08.
What an insane day.
Me and Milko Georgiev had to do a photo shoot for a magazine, which they want me to write a diet for. Fad, two week thing. I did it and I hate myself. The cookie cutter thing I hate...on the other hand it was an interesting experience making a one plan fit all thing. If I ever have to do it again I will have less objections.
Workout:
25 minutes of intervals (2 minutes each)
10 minutes skipping and sweating all over
streeeeetching
MY butt is killing me, damn lunges.
I want to sumo DL tomorrow and do a Tabata This in the afternoon.
Nutri:
1. 1 tbsp ANPB
2. 1 cup curds, 1 tomato
3. 1 packet steamed spinach. 100 grams white cheese
4. some leftovers from the spinach
5. 1 tomato, 1 cup curds, dab of butter
6. 3 rice cakes (got hypoglycemic in a middle of a session, had to eat or faint). I should have had protein there.
7. 1 can tuna, 1 tomato, 1 tangerine
8. 1 cabbage and carrot salad, 1 oz chicken, 2 mushrooms
I have been at work since 7 a.m. and it's 11 p.m.
I should get home soon.
I am kind of excited I am working heavy again.
DL day tomorrow
1. 150 grams of super fresh cheese (a mix between mozarella and cottage, nothing like it exists in the US)
It's hard to tell from your description, but we have something called farmer cheese, here. It's sort of a brick, but still has curds if you break it up. It's hard to find, but bakeries sometimes use it in cheese filled pastries and cheesecakes. It's much lower in fat than cream cheese.
The fresh cheese is fresh low fat cheese, it could be what you call farmers, it's semi-soft. It has half the fat of feta, but looks like it. It's also very moist and tastes a bit bitter.
I though I would add: the breakdown for curds (integral part of my diet, no cottage cheese here)is:
per 100 gr
protein 18 gr
fat 0
carbs 1
cals 80
Dec 09,
"No deadlift for you. Come back in one year"
Too sore to deadlift.
Did tabata this for a score of 63.
It was a puke situation.
I will post food later. Can't move my hands.
[img]/images/graemlins/frown.gif[/img]
Feeling better.
Here's my food:
1. 1 cup curds, 1 wedge farmer's cheese and 1 tomato
2. 1 cup curds and 1 tbsp butter
3. 1 chicken breast and 2 cups broccoli
4. 1 scoop whey and 1/2 cup milk (after almost fainting from workout)
5. 1 lemon
6. 2 cups broccoli, 1/2 tbsp butter, 1 oz chicken
7. Hopefully, some fish and veggies.
I was really humbled by my lactic acid experience today. I would do 1 RM efforts instead any day.
Did I mention I was humbled by "tabata this" yesterday? The soreness this morning feels like I shot myself in the leg. Brutal stuff. Those weeks of wisdom teeth recovery obviously messed me up.
One week I'm going to pick and entry from your log and follow your diet. The only problem is I'm afraid to see if my body fat can actually get that low.
It's going to take some more courage to try the workout.
What do you mean you are afraid to see....
My diet now is nothing special, just eating the clean foods I enjoy. I am not eating enough meat or eggs. I promise to do better next week.
wax on, wax off
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