Adventures with Afterburn

[gobbla]

OK...I lost this post 3 times. CLEP NOTE version this time

scissor jumps are hard
good job on the BF%

[L'ilJ]

Oooooh, I'm jealous. I'm making progress during the SSDiet too, but I'm still in the 19-20% range. BUT, I'm two weeks behind you so I still have time to catch up right? It seems like I'm losing about a point a week.

Your trainer sounds awesome - in fact, your gym sounds awesome. I'm sure you'll miss it when you move to Cali.

[gregl515]

Originally Posted by tkinsley

My bet is on excess cortisol, which causes salt and fluid retention. Gee, I wonder why I'm stressed... moving to Cali in 2 months, taking my derm boards, starting a job at a new base, being even more geographically separated from DH... shit, all I need is a serious illness or the death of a parent to hit all of the major life stressors at the same time...
Now, add to that the overtraining... methinks I was swimming in a mineralocorticoid pool.

Yup, Jill, I agree! Good stuff, here.

Now, my current trainer has an interesting approach to things that I might use when I decide I'm done with SSD. It involves eating at 50% of maintenance on non-lifting days and 120% of maintenance on lifting days, so depending on whether I lift 3 or 4 times/week, I would probably avg out to an 80% deficit/week. He has managed to lose a shitload of bodyfat in a very linear fashion since January; also many of his housefraulein clients have done the same. The thing I really like about his approach is that it allows total normalcy in social situations... this is something that I always seem to struggle with (always landing on the side of don't eat the stuff there then set up that deprivation feeling... BAM--binge time). The thing I don't like about it is that I would only get about 1100 cals on off days, which is looooooow.

He does zero cardio, as well, but does play a bit of lacrosse. Anyway, I'm on track at the moment, but may use the alternate approach when I take my next cruise on the 30th of June.

Is this with a balanced diet or is it some sort of high protein diet with the modified numbers. Sounds very interesting.

[UConnJulie]

Nice job on the BF drop ... whoooohooooo!!! Fun to mix things up and break a plateau ... workout looks brutal, but fun ... I want to incorporate some speed work when I get to ramp things up again ...

[tkinsley]

Originally Posted by gregl515

Is this with a balanced diet or is it some sort of high protein diet with the modified numbers. Sounds very interesting.

Hey Greg, thanks for stopping by!

The low days are more isocaloric, I believe... the high days are whatever the heck you want, although he normally reserves the true crappy food for social events--he also will eat all these calories in just a few meals, but does pay attention to his overall caloric intake. We're talking potato skins, wings, and beer here, LOL.... food of the gods.

I made significant progress over the past two weeks with what I'm doing plus decreased exercise, so if it ain't broke... I'll stick with this for now. I just can't wait to be done dieting. I am so tired of being the ass-pain person in the restaurant (and the butt of my friends' jokes as a result, LOL) that eats friggin salad and no bread, haha.

Tina

[tkinsley]

Originally Posted by UConnJulie

Nice job on the BF drop ... whoooohooooo!!! Fun to mix things up and break a plateau ... workout looks brutal, but fun ... I want to incorporate some speed work when I get to ramp things up again ...

I'm so slow, it's ridiculous! I have never incorporated explosive movements until now--it's tiring!

This morning:

Why, oh why, can I never sleep in? Up before 5 AM (I refused to get up at 330 which is when I first woke up, then dozed for another hour):

138.3

Measures:
R bicep 10 7/8 (-1/8)
Chest 36 (-1)
Waist 26 1/4 (-1 1/4)
Umbilicus 27 1/2 (not sure on this one, may be down 1/2 inch)
Hips 35 7/8 (-1 1/8)
R Thigh 20 1/2 (-3/4)
R Calf 13 7/8 (-1/8)

My skinnier jeans fit again, woohooooo.... but the ones I can get on prior to applying bikini bite still won't get up over my arse. More work to do. I think I am going for another 3 lbs and then will reevaluate.

Today, el diablo is giving me a freebie on the training (which is extremely nice) to set up the UB portion of things. Funny, I'm sore in my UB today and not in the lower from box squats; it must be from the stress of holding the squat bar for 5 sets I guess. Will post the details of his punishment later.

[tkinsley]

HIIT: Running intervals 30 sec intervals 1:30 recovery 2 miles running 23 mins total includes walking warmdown

Today's workout brought to you by upper horizontal push:

Bench press 5x5@85
"rest" is all relative: did
5x5@BW chins 1-2 reps/rest/rep/until I got 5 of the bitches ground out in between benching

SS 1:
OH DB press 3x8 (only 6 last set) @30# each
BO DB row 3x10 (only 8 on last set)@30# each

SS 2:
BB curl 25#x10,45x8x2
DB triceps sort of skull crushers but behind head deeper toward floor, OUCH, then into more of a pullover. Hard to explain. 10# ea x10,10,8

Armpits, of all things, are sore. Left elbow friggin KILLED today with the chins, whazzup with that?
Refeed is semi-sucky. I am off for a brownie or something. Maybe my lack of planning is the problem.

[Lost Dog]

Originally Posted by tkinsley

Today's workout brought to you by upper horizontal push:

you're funny for a girl.

[gobbla]

How's your shoulder mobility? Mine sucks and (I'm guessing) is why it hurts when I do chins or some tri-extensions. I can't really get into a proper position so it'll wrench sometimes. If your shoulders are good then disregard

[tkinsley]

Originally Posted by Lost Dog

you're funny for a girl.

I try.

Originally Posted by Gobbla

How's your shoulder mobility? Mine sucks and (I'm guessing) is why it hurts when I do chins or some tri-extensions. I can't really get into a proper position so it'll wrench sometimes. If your shoulders are good then disregard

Good point. My left scapula is the wingy one, and my left shoulder is, indeed, jacked (and not in a good way). Today it feels fine. Sore in my pec minor, my friggin ABS from two days ago (did swiss ball roll outs and dragon flags OW), and other than the post-refeed headache, that's all that's hurting right now.

So that I actually hold myself accountable for the next refeed--problem will be that I'm traveling on the normal refeed day, so it may just not be much of anything. However, I'll have some sort of latte with a pastry... maybe even a Starbucks scone, which I never eat b/c they're like 600 calories EACH. Other things on my wishlist include an Arby's chicken sandwich (the deepfried one) with curly fries and a jamocha shake. OK, maybe I'll have a grilled chicken sandwich for that meal, LOL... I wonder what kind of trouble I can get into in Mexico City, foodwise, for breakfast? Hmmmm....

[mom2w]

Tina: have you had pan dulce? They're like sugarry breads. Some are filled with fruit (mango, etc) & sugar (like pie filling) or just rolled in cinnamon & sugar. Oh, there is fresh fruit -- like turn your tongue wonky fresh pineapple (citric acid I think is the culprit). Mexican chocolate (need I say more?) Eggs, cheese, bacon -- nothing really bad, but in the right combinations they can be downright BAD! LOL I'm sure if you really apply yourself, you'll be able to have fun.

[gobbla]

Tell you what's good, is that spicy chicken sandwich (deep fried) from BK. It doesn't have any chocolate so it's not "sex" style good but it's way better than foreplay. Yumm a dumm dumm.

If you're shoulders are messed up you might consider doing pullups or neutral grip chin ups (if available). Both of which are way easier on (my) shoulders). You get the same general benefit without the blinding pain!

Go to the HEB marketplace and buy something sinful. That was definitely my favorite place to go to by food that was fan-freaking-tastic.

[L'ilJ]

Hey Tina...I'll be in Paris for my refeed this week! Can you imagine a BETTER place for a refeed? Bonjour pain au chocolate with a lotta brie on the side and a cafe au lait chaser.

You can totally get some tasty morsels in Mexico City. Hello, it's HUGE...there's like 22 million people. Last time I was there I had some really good eats. You just need to be a little careful where you go. Some sort of flan would be yummy along with the pan dulce. Bueno.

[mom2w]

ffffllllaaaannnn.... (excuse me while I wipe the drool off the keyboard)

Can you have daquiri's for breakfast?

And Paris? I might be in Wisconsin soon. woot

[tkinsley]

Everyone is making me drooool here, lol! Pan dulce--are those the things that look like giant sugar cookies, just shaped differently?

Yesterday was crazy, with 4 inpatient consults, arranging an admission to the hospital, and too numerous to count outpatient pages and issues. Never even had to time to log yesterday's workout:


BB swings 25x20,45x10-12x2
Chops cable 12lbx8-10x3

Deadlifts 135x5,145x5x4

KB bending shoulder press 8kgx10x3
Scissor jumps 5/legx3
Lateral lunges with KB row 8kgx20x3

HIIT: 2:00 intervals/2:00 recovery with thrusters, DB swings, jumprope, DB woodchops, some others that I'm forgetting; HR up into 160s-170s on this stuff, so sweating like a horse.

Done.

Today is just a run. My back is pleasantly aware from deads yesterday

[L'ilJ]

Nice workout! Have a good trip and an excellent refeed. Just keep looking for pan dulces and flaaaaaaaaaaan and you'll be fine.

I have provided you with this excellent pan dulce chart for you reference..enjoy!!!!