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

[galya]

Vertical day

lat pulldowns
5x50kg
5x50kg
5x50kg

Full contact twist
5x25kg
5x26.2kg PR
5x27.5kg PR

PRs yey!

Lat raise
6x10kg
6x10kg
6x10kg

PR

Military press
4x30kg
4x30kg
4x30 kg
Finally got all the sets!

cable dip
5x37kg
5x37kg
5x37kg

Getting easier

Did good today if a bit pressed for time.
Moving weights and benches for the home gym tonight
1500 cal day today, kind of exciting!

[TrainingGirl]

Great job on the PR's!

Can you explain a full contact twist? Thanks

[ljk]

Look at crazy strong galya!!! This is a full contact twist here: http://www.bodybuilding.com/fun/mm6.htm

[galya]

TG, you basically have to use feed forward tension and bracing throughout the whole movement. Otherwise it is a controlled lowering of the bar+twist with a pause at the botom and in the middle. I use slow tempo, like 313.

[galya]

After carrying weights, boxes and stuff for 74 steps many times last night I was smoked this morning. My whole posterior chain on the right was worse than on the left. Jonas was very strong carrying a loaded barbell upstairs, I was impressed. It's a workout.
After only 4 hours of sleep I decided to postpone today's cardio for tomorrow. I also have a magazine article due monday that I have no idea how to write, they want something about beauty and stress and how to destress to become prettier. Well, it's work
Food today at 1300.
1. egg+cheese+tomato
2. cottage+yogurt
3. tomato+peppers+guacamole+beef
4. same
5. same+cheese

Have a nice weekend everyone

[galya]

Sunday, the sleep binging day.
Got up after 14 hours of sleep, not bad That's 3 times my regular sleep. I wonder what cortisol is like on those days. I have been concerned with adrenal fatigue recently.
Meanwhile, I am getting better and better at mental techniques to cope with the lifestyle I have
Dietwise this was an effortless week, I averaged around 1280 calories after mixing in 5 lower cal and 2 higher cal days. I will try to stick in a day over 2000 calories next week. I don't know if my weight has changes but I feel like I am getting slimmer and leaner. It's a good feeling. I haven't had any problems or cravings, on the contrary, I've been focused and making good choices.
Food today:
1. shake (greens, yogy, blueberries), cottage cheese
2. chicken, carrots and cabbage
3. beef, peppers, cheddar, sour cream
4. cottage cheese
I walked a bit today and did not do cardio. I might do it before I go to bed or skip it altogether if I am still writing that article
Have a great week everyone!

[cappuccino]

sounds like a good day! sleep is always nice

How do you like the greens in your shake? I haven't tried it yet.

[galya]

It makes shakes look nasty in color but I love the taste. We are getting some berry flavor, that sould be fine.

[cappuccino]

The flavored ones have suspisciously strong flavors that take getting used to. I always have to drink it in more water than it calls for. If you like the plain, you might find the flavored ones strange.

[galya]

We'll see in a couple of days.
Good day today, spent 4 hours finishing my article, they liked it and publishing it. I might even translate it and give it to Kevin.
It's about how bad mood affects our looks and how to change your thoughts in order to look more attractive.
I ate well today, almost 1500 cals.
1. cottage cheese+yogurt+baked apple
2. cottage+peppers+chicken
3. beef+tomato+sour cream
4. cottage and sour cream+small apple
5. party (some baked beef and pork and cheese and piece of fruit)

I switched to a cardio day because jonas was using the weights at home. Did 40 minutes going pretty hard on the elliptical. I was sweating my butt off at the end.
Happy to go to bed, it was an exhausting day.

[ljk]

Hi Galya,
I am having trouble with chinups not at the bottom - I get through the dead hang pretty good - but more toward the top 1/2-1/3 of the movement. Is the best thing to practise maybe going halfway down and back up again to work through that?

At the point I get "stuck" if I do a sort of mini hanging knee raise (no flailing, very controlled) I can get up...

[galya]

You can lean your whole body back and pull with your elbows towards your chest, have you tried that?
I would do 1/2 lat pulldowns and negatives, too, they will both help.

[CAchief]

Originally Posted by galya

Good day today, spent 4 hours finishing my article, they liked it and publishing it.

Congrats!!

[ljk]

Originally Posted by galya

You can lean your whole body back and pull with your elbows towards your chest, have you tried that?
I would do 1/2 lat pulldowns and negatives, too, they will both help.

Yes, doing the half lat pulldowns...I didn't do this leaning thing....i don't know if I have that much control:p

[galya]

Thanks CAchief! Nice to see you are around

lauren, you will have control, just have faith.
Back when you couldn't get 1 chin up at all I had faith. Do so, too.

[galya]

Bootcamp today, last endurance bootcamp for the year.
He had us do 2 1/2 times more stairs than every other time before. 20 minutes jog+25 minutes running stairs+10 walk+10 jog.
Nasty. Afterburn? No ****, I was sweating till 2 in the afternoon.
It was a long day got up at 4:30 a.m. and I am getting to bed at 11 p.m. Shouldn't I be getting in more calories because I am awake so long?
1300 today, low day.
Someome brought grapes and freshly picked walnuts to the studio, that added 200 calories to my day but oh was it good, so I had to cut dinner down to a few veggies and that's all.
I had a long time to do my affirmations during stairs today, it went well.
I started last week at 57.8 kg and I am at 55.8 kg today, it feels better that I can sit with my jeans on and not feel constricted.

Food today:
1. egg+ground beef+philadeplhia cheese+slice apple
2. chicken+peppers+sour cream
3. beef sticks+tomato+carrot+alfalfa
4. walnuts+grapes+yogurt
5. broccoli with touch of philadelphia and dill weed

Lots of water

I am a day behind with weight training, I will have to lift two days in a row at some point.

[Jaho]

Good job losing 2 kilos