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

[galya]

Sounds sinful.
I used a 30 kg (66lbs) barbell. I can't press 60 kgs, hm. If I am able to at some point, that will be scary.

[galya]

Usual Sunday.
Slept in, coffee with friends, Lebanese for lunch, bunch of walking, bought some nice shoes, coffee with a friend, chilling in the sun, shopping, massage, scheduling for the week, movie (Click with Adam Sandler), dinner, 1/3 glass of wine, nice mozarella salad, off to bed. Jonas stayed at the pub to watch a game of football. I am such a nice wife.
Of course, no workout.

[cappuccino]

sounds like a nice sunday

at least now the pie and creme brulee recipe are on pages past :p

[Blackjack]

Pull-throughs seem like a great way to strengthen your posterior chain. Any alternative that doesn't use a cable machine that you know of? Just wondering as I'm following your log along. Ted

[galya]

Maybe reverse hypers or GHRs would do the job just fine.

[galya]

I am leaving on vacation this week so I am training my usual volume of clients in 4 days instead of 6. Insane. I have 12 sessions every day. Thank God I love my job. Of course I decided I will do workouts when possible and not stress if it turns out I have to skip a day. Working at the studio from 6 till 9 is a workout. I got lucky today since one client cancelled and I managed a cardio workout since it was a cardio day I was still sore from Saturday.


4 rounds with no rest of

15 burpees
30 med ball throws
15 bear crawls

Hits the core

And 15 minutes going hard on the elliptical. That was tough.
Bunch of hip flexor stretches.

Got a Sayonji massage after work, basically a bunch of joint freedom cracks and pops. It was scary and interesting. She said my left leg is shorter, that should explain why I get injuries in my left knee all the time.

Foodwise it was a good day, still not counting but being careful:
1. two eggs, 1 oz cheese, greens (no problem with it)
2. salad (romaine, mustard greens, tomato, turkey)
3. same
4. cabbage/carrot/trout
5. same
6. beef stick (hungry at work)
7. yogurt and casein/greens/raspberries

Not bad for a long day. Tha champ is going to bed.

[Blackjack]

Sweet dreams!

Are you back on the Greens Plus or are you still having joint pain?

[cappuccino]

hmmm, one leg shorter than the other...sounds familar to me. Do you know if it's structural or just functional? My hip twisting made one leg appear shorter, and caused all sorts of IT band pain, not to mention low back pain and right below the shoulder blade pain...you must be either younger or more tolerant to pain

[galya]

I have always done a lot of unilateral stuff ever since my ballet years, so it must have had an impact on not feeling it so bad. Let's see, on the left I have shoulder and knee pain and lower back pain on the right. She said it's mostly structural but she can fix it. She said one of my hips is just tighter and after loosening it it should be okay. Makes sense.

Ted, I have been taking 1 tsp some mornings, no problems so far.

[cappuccino]

cool

[galya]

Horizontal day, tired tired but I had to push it.

narrow grip push ups, slow
11xBW
11xBW
11xBW

fat man pull ups feel elevated on bench
8xBW
8xBW
8xBW

Easier than last time!

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

BB bench press
5x32kg
5x32kg
4+1x35kg

Going up a bit

mid woodchop
6x27kg
6x25kg
6x25kg

hanging leg raises
10xBW
10xBW
10xBW

renegade rows
5x17.5kg
5x17.5kg
5x17.5kg

More on food later

[galya]

Food, here it is
1. egg+turkey ham+cheese+greens
2. beef/beans+tomato
3. same
4. yogy w/casein
5. PWO small piece of cherry filled thin pastry (yum!)
Yogy at home+dark chocolate and peanut butter. Free meal, anyone I am soo exhausted, I needed comfort food. It's nice when after a hard workout you can afford it, too.

[ljk]

Choc and pb is the BEST. Add a banana to it and wow...now that might be even better!

[galya]

It was a different day for me, administrative stuff, paperwork, tax payments, getting t-shirts that were impossible to get, about 8 hours running around and being in the car followed by 3 sessions with clients which left me exhausted. No cardio, no nothing.

Food:
1. 2 eggs, turkey, greens
2. tuna salad, spinach puree+egg
3. shake (blueberries, yogy)
4. ostrich-sticks (no beefsticks left), tomato, yogurt

Off to bed

[galya]

No time for long cardio today.
I was talking to Milko today that my legs have seen some visible hypertrophy without me doing much (or anything). It could be that the stress from old bootcamps gave my legs enough reason to grow and now that I was resting them they sort of exploded. Hence some weight gain. I have never been heavier, no kidding. I feel light but that's because my muscle is driving me faster, higher, etc. Bigger wheels, heh heh.

Short cardio session:
2 rounds of

5 minutes jump rope
jump lunges 15 per leg
one leg SLDL 10 per leg
swiss ball crunch 40
10xDB snatch 10 kg
20 turkish get ups

stretch and relax some

It's been a long day again:
Food:
1. yogurt drink
2. peas and tuna
3. yogurt drink
4. beef stick/tomato/cucumber/egg/feta salad
5. steamed veggies and touch of cheese for dinner

[Blackjack]

Cool, I'm guessing the trick now is maintaining that muscle eh? Going to require a lot of calories and some heavy lifting...are you up for that? I thought so.

Ted

[galya]

Not when my legs are that big, I need size in my upper body.
I will wait and see how things are after vacation next week. I am sure I am not eating over 1500 cals. I am afraid to raise them higher. I am having okay energy levels at this intake which is just a tad higher than on GS. No visible fat gain though.