low volume, high impact

[Jaho]

How's the EDT going? Gaining arm size already?

[galya]

I haven't retaken measurements, but I feel/look better. Arms are slightly more defined, nothing too striking.

[galya]

Worked non stop for a long time today, then had a training session at a commercial gym that wore me out completely. Carrying over 30 lbs of stuff upstairs for 4 floors did me in. Almost like a farmers walk.
Needless to say my body would rather sleep than read or work out so I am taking it to bed and exercising tomorrow. I will shoot for a killer cardio workout in the a.m. possibly complexes of swings and sprints.

Food
1. pancake, orange, cheese
2. beef sticks, carrot
3. spinach, cheese
4. whey/yogy
5. cheese, butter, pickled veggies

[Espi]

Sweet dreams!

[cappuccino]

This plan seems to be really working for you. enjoy the sleep, your body will thank you tomorrow, and you'll be pleased with your morning cardio energy

[UConnJulie]

Sleep ... it does a body good!! I could use some right about now after two relatively late nights for me ... sigh ... maybe tonight I'll get to bed early!

I sent that package off to you on Tuesday ... hope you get it soon!

[galya]

Thank you for doing that for me, I truly appreciate it!
I find the exercise techniques the most boring part of studying and also how much more I know about program design that's not in the book...I want to say..but but, I do it differently and it works you know

Anyways, good cardio / energy system training day today, I find that EDT twice a week is plenty and I enjoy doing other stuff on the other days.

Today I played around with KBs a bit.
hang cleans with the 16kg KB- about 15 trying to get good form

KB single arm swings
2x5 with the 16 KB
and
2x5 with the 24 KB - first time I ever used it, I can't get it as high but it's good

BB Complexes 5 sets of 5 reps of each

CDL
hang clean
military press
power GMO
side bends
reverse lunges
bent over rows
push ups

It was sweet and sweaty.

I had an increased appetite in the a.m. in the last five days because of the infamous TOM. I've probably eaten 2/3 of my calories before 11 a.m. during the last few days

1. small pancake, yogy
2. spinach, cheese (goat), pancake, some pork
3. yogy, greens, casein
4. pork, pickles, beef sticks
5. spinach, cheese
6. cheese (sheep), butter and some pineapple

It seems like a lot but it's a total of 160 grams of cheese, 80 grams of pork and about 60 grams of beef sticks. I am considering cutting down on dairy starting next week I am feeling full on it.

I assume some veggies before bed, I don't think I am hungry anymore I ate well today.


p.s. The best news today is that I am writing from my brand new laptop and I love it. Now I can read/write from my bed if I wanted to. It's my christmas gift from Jonas but I hadn't had the time to use it yet and get off my desktop which I loved. Once I get used to the lappy I am sure I will love it forever

[UConnJulie]

You are most welcome! I found it very boring and dry, but the layout is good (guy on the left giving lecture, and outline on the right). I agree ... reading some of the stuff, I was like, ummm ... current research refutes this!! But overall I think the text is well written and good.

Congrats on the laptop!! I switched this past summer ... Matt got me one for my birthday ... and I LOVE it!! I usually have it on my desk, but it is nice to be able to put it anywhere especially since my internet connection is wireless!

[galya]

Thanks, it's nice with the wireless I can go anywhere It's the knowledge of freedom not the usage of freedom that makes us feel better!

Jaho, nice avatar

[Jaho]

Thanks

KB hang cleans are like a mix between KB swings and cheat curls (as opposed to BB cleans).

[galya]

They are ugly little things arent they. I can sure use more curls in my life I look like a stick figure even when I am heavy.

[Espi]

Be careful though with using the laptop too much. I'm sure that I wouldn't be able to use one constantly because the comfort of use is much worse than on a regular pc.
The keyboard isn't as comfortable = much smaller and the monitor is too close so you need to sit in a more cramped position.

[galya]

I am okay with the comfort factor. Hell, if it cut down on PC time-great

No time for EDT so
30 minutes SS cardio moderate speed
+ 1 hour walking

Food
1. eggs, cheese, greens
2. same+ carrot
3. beef sticks, spinach, cheese
4. yogy, walnuts, whey, orange
5. chicken, lettuce, sour cream, cheese

Hoping to fit EDT in manana, it's been a crazy schedule...

[cappuccino]

I sit at my laptop and wouldn't trade it for my desktop any time! would make me feel like I was at work. Plus I do like carrying it around the house with me. A little pathetic though when I take it to bed waiting for Russ emails :p

[galya]

Yesterday, Jan 27th

EDT

regular shoulder prehab

chins: 5, 5, 5+1

push/pull 3x5 @ 37 kg - a PR

PR ZONE 1
Military press (25kg)
Front squat (30kg)

sets 11 (last 3 sets for 3 reps) - higher intensity, so a bit less than last week on reps

PR ZONE 2
Lateral L-raises (6kg DBs)
walking lunge (2x7.5dbs)

sets 12

PR ZONE 3
Wide BB-curl (17kg)
Bent over cable extensions (25kg)

sets 12

Some evil wheel rolling from standing position, still going halfway toward a wall, but better than before. Some McGill crunches did me in.

Food:
1. pancake, peanut butter, greens
2. cottage cheese, orange
3. beef sticks, pickled veggies
4. cottage cheese and yogy
5. bacon, egg, tabbule salad

Today (Sunday) I spent cleaning and reorganizing the house with Jonas. We are both pretty tired at the end and I still have a ton of work to do.
Decided to go ketogenic for a few days. Food today:
1. 2 eggs, butter
2. few beefsticks
3. ordering some meat for dinner and probably a green salad

I will keep doing the EDT twice a week for this week and keep the cardio/HIIT as is.

have a great week everyone!

[Jaho]

The workout looks great!

[sona]

Congrats on your new toy! Enjoy the added freedom of a laptop--in a week or two you won't know how you ever did without it. Thank heavens it's carb-free!

[galya]

haha, that almost made me spill greens over the keyboard
I can already feel I did a day with no carbs, I have the distinct mental clarity of keto.