The "get healthy, lift hard, play harder" diet

[galya]

Monday,
slowly working up the volume, feeling strong after eating "free" all week.
Today is shaping to be stricter, counting on fitday.

Chins
8xBW
8xBW
7+1xBW

I didn't do long head hangs between reps. I will get there, I go down to the bottom but don't hang.

Side press
4x15kg
4x15kg
4x15kg

KB plie
8x32kg
8x32kg
8x32kg

Cable pullthroughs
8x37kg
8x37kg
8x37kg

Cable one arm dip
6x37kg
6x37kg
6x37kg

Cable (overhead, arms straight) crunches
15x15kg
15x15kg
15x15kg

The crazy jackknives cappy showed with the bands with Milko supporting my ankles

2x5 (nasty, he was giving me a lot of resistance)

That was it. For some reason my abs were sore and that was limiting me on the chin ups. Funny how total body exercises expose your weak spots. I feel like running outside, no kidding. Probably tomorrow.

Food so far has been great:
1. tomato, egg, feta
2. same
3. beef sticks, pepper
4. chicken, tomato
5. chicken, tomato
more beef sticks later and cooking veggies for dinner.

Jonas is looking good. Future husband project reports should show that.

[galya]

No veggies for dinenr; large tomato,feta and olives salad instead. Good day, lots of sleep ahead of me.

[cappuccino]

funny how abs play a big role in chins, huh? You still rock with those...I hope to catch up wtih you one day.

How'd you like the jacknives? I bet with Milko bands, they were quite challenging :p

[ljk]

What is a cable one arm dip?
your chinups are crazy! I'm still trying for ONE.

[galya]

The jacknives were cool. Not too hard. I used to do a ton of swiss ball ones, where you roll the ball in. Maybe that prepped me somehow. Milko said the same exercsie is when you hang on a dip station and curl your butt up (torso goes forward when you do that) using your abs. He said it seems like it will work for you.

Lauren, a one arm cable dip is used when you cannot get to a dip station. You stand straightup next to a high pulley and pretend you are doing a dip on the handle. The cable runs parallel to your forearm and you push straight down. Hope that makes sense.

[cappuccino]

Yeah, Ive done swiss ball ones too, so it does help with the movement. I think I'm picturing the one on the dip station...interesting. It takes creative people to make new exercises.

[galya]

Tuesday
Something that stuck in my head from the last fitcast episode: always stick to your plans. I was planning to run since the morning. I only had one free slot between clients, sometimes after 12:30. It was hot, windy and dry outside. I put my ipod on and oh, no, it had no power left. So I went without it, no matter what. I considered staying in, but I thought, hell, even though it sucks outside, I will feel better when I am done. So I ran:

15 minutes running one way
stadium: 20 minutes stairs up and down
20 minutes back (walking, walking lunges and running)

back at the studio
50 med ball floor slams on one leg switching legs

That was fun.
The run and stairs sucked, I was hot and miserable. The combination of the wind and heat made my face bright red (like fresh cooked lobster red) and I was like that for 45 minutes. The guys got worried I had an allergy or something. Food was good so far:

1. yogurt/coconu flakes/cranberries/1/3 scoop casein
2. eggs/leeks/cheese
3. same+tomato
4. yogurt/muscle milk shake
5. tbsp peanut butter, salad (romaine, mustard greens, cherry tomatoes, parmesan)
6. planning vegie salads for dinner and some meat

I can't wait for bed. I am smoked.

[ljk]

Good for you for sticking to your plans!

[galya]

I obviously could not type properly last night, some serious spelling blahs in my log there. I apologize.
Dinner ended up being a large tomato salad, some chicken breast and bacon.
I also had the meat of a half a small coconut. Of course after eating that my appetite this morning is super low, let's see how the rest of the day goes.

[galya]

Jeans don't fit, my legs are huge. Blaming the few servings of muscle milk I've had during the last few weeks, I will try not to take protein powder to work with me and focus on meat and veggies. More veggies, more water, less everything else.

Still moving up in volume slowly and cautious not to overtrain

narrow grip push ups, slow
10xBW
10xBW
10xBW

fat man pull ups feel elevated on swiss ball and then bench
8xBW
8xBW
8xBW

#%$^ those hurt!

curl and lat raise
8x7.5 kg
8x7.5kg
8x7.5kg

A step back in weight but up in reps

BB bench press
5x30kg
5x30kg
5x32kg

Going up a bit

mid woodchop
6x25kg
6x25kg
6x25kg

hanging leg raises
10xBW
10xBW

a gazillion crunches with clients, maybe about 200.

My glutes are sore from stairs yesterday.

Food:
1. cheese, greens in water ( tested it, no problems)
2. yogurt, peanut butter
3. veggies, cheese
4. veggies, beef stew (meat only)
5. same+ peanut butter
6. turkish restaurant (eggplant, tomato, beef, lamb,yogurt)

small piece of cheese at home (too little food at restaurant, sigh).

10 days till vacation!

[Lost Dog]

I'm assuming your legs are huge from muscle, not fat, right?

How about dropping the a set from your leg routine or going with lower reps to keep hypertrophy "limited?"

[galya]

I don't do legs now is the funny part. My theory is I beat my legs up so much running and stuff at bootcamp now that they have time to recuperate they are doing so. Hence I started the HIIT and running/stairs. I am hoping to sap some of their energy.

[Milko Georgiev]

[Alcoholiday]

Originally Posted by galya

The jacknives were cool. Not too hard. I used to do a ton of swiss ball ones, where you roll the ball in. Maybe that prepped me somehow. Milko said the same exercsie is when you hang on a dip station and curl your butt up (torso goes forward when you do that) using your abs. He said it seems like it will work for you.

Lauren, a one arm cable dip is used when you cannot get to a dip station. You stand straightup next to a high pulley and pretend you are doing a dip on the handle. The cable runs parallel to your forearm and you push straight down. Hope that makes sense.

have you ever done dragon flags?

[galya]

Tried. I can descend from the upright position. I will be able to at some point.

[ljk]

What exactly IS a dragon flag? I thought I knew but I'm googling it and now I'm not so sure.

[ljk]

I know how to do the descent part (keeping body straight, lowering down) but what is the upward motion meant to be like?