low volume, high impact

[galya]

Hey Julie, it's natural that your body does not like carbs after being on low carb. You just have to eventually find what levels affect you. I know I do well up to about 250 grams and then it gets ugly.
Milko is very hardcore so I can't say he would approve of the fruit and PWO carbs in adam's diet, but then when Adam wrote it he wanted it to appeal to the general person, and Milko is a balck belt in low carbing.

I don't know if I could do 20 reps again, the last time I did it I gained weight...You got EDT right, yes. You choose how much to rest. I do sets of 5 and tick off the completed sets in my workout log. You only get to reps of below 5 towards the end so you know when to mark it down. You don't need to remember if you can write somewhere I will keep doing EDT with a different setup next week, should be fun!

No workout today, I am writing articles for a magazine and I am quite tired. We got interviewed for a TV channel today, I did 120 lb lunges for the camera, some BB rollouts, stuff like that. We'll be guests in the live studio next week.

I did 3 days of keto and now I am taking 1 day off (moderate carb, low fat, moderate protein)
Food
1. fat free yogy, whey
2. protein bar, carrot
3. fat free yogy, whey, casein, greens
4. carrot, turkey
5. oatmeal, cottage cheese, orange
6. beef, rice, few cashews

It feels weird eating low fat, but you have to do what you have to do to see what your body does

[sona]

Originally Posted by galya

hey sona, you could do a mix of BW exercises and DB exercises, here's some off the top of my head
BW
push ups
dips (on chair, feel elevated)
mountain climbers
burpees
jump thrust
jumping jacks
planks
inchworms
spiderman pushups
one leg squat (like a bench box squat) or airborn lunges
DB
DB snatches
DB hang cleans (and snatches)
jump lunges
jump squats
1 leg romanian deadlifts
lateral lunges
hockey lunges (more diagonal)
alternating rows
see saw (like a sh press just alternate)
bicep curls and press (hybrid)
renegade rows
t push ups and press up
bent over press (if you have no lower back issues)
DB walks (like inchworm, bu you take steps on your DBs and move your feet along)
Turkish get ups
two arm DB swings

I can't think of more, but I am sure there are plenty Time to get creative now I guess.

You could do pull ups in the beginning you know

Wow! What a list! Thank you so much, Galya. I'm sure I can get a lot of variety from among all these.

I appreciate your taking the time on this~

[Jaho]

Julie, check out Charles Staley doing a nice explanation of EDT on episode 35 of the fitcast over at http://www.thefitcast.com/

[galya]

My back and shoulderblades feel messed up from working at the PC all day yesterday, I think I sat down to write those articles at 3 p.m. and got done at 11 p.m. It feels like I worked out even though I didn't. I will see how another day of carbies goes and then I'll go back to keto I guess. No bloatiness, but I didn't eat much anyways. I hope to see what EDT feels like on this plan.
I just dialled all this into fitday and it's exactly a 30f:30c:40p macroratio...funny. I ate 130 grams of carbs, and I thought I ate so much more. It's a surprising heap of almost 1800 calories. Way to go.

[Blackjack]

May be the different angles/posture your new laptop demands. Gotta keep those shoulders back! That's why all of us office workers are all slumped over!

[Lost Dog]

Originally Posted by Blackjack

May be the different angles/posture your new laptop demands. Gotta keep those shoulders back! That's why all of us office workers are all slumped over!

That and the crushing pressure of authority bearing down on what's left of our spirit.

[galya]

That might very well be it! (to both of you guys)
EDT today, the last time I do it like this. I see there are better ways to set it up and I will do that for next week, using singles or doubles and adding arm work in the following zones.

shoulder prehab

chin ups 6,6, 5 + 1

renegade rows
3x5 at 16 kg KBs and 17.5 DBs- it was hard today, my shoulders felt funky

PR 1
Hunch over BB rows ( 17kg) using the oly size bar
Arnold press (2x10 kg)

sets 15 (+1)

PR ZONE 2
tricep extensions (17 kg on the single pulley)
step ups + 5 kg

sets 12 (+1)

PRZ 3
plie (30 kg)-went up on weight
BB drag curl (17 kg- went down to 14.5 kg)-went up in weight

sets 12 phone rang I got interrupted and could not do all..oh well

All sets were more successful than last time but that last one.

I was stronger on the shoulder presses, too.

Foam rolled desperately.

Food, still carbing
1. oatmeal/semi skim cheese
2. orange/yogy/oats/whey and casein
3. turkey/carrots/orange
4. chicken/vineleaf rice wraps
5. steamed veggies and turkey or chicken

Feeling okay on this, no bloats, but I get hungry faster and need to eat right away.

[L'ilJ]

Wow, Galya. 16kg KBs for renegade rows! I'm impressed. I do them w/18 pound KBs and find them challenging! I really enjoy reading about your workouts.

[galya]

Thank you! It's work in progress. It's definitely an exercise that needs work and lots of it.

Now that I feel some soreness hitting my abs I remember doing some weighted abdominal unfolds maybe 4 sets of 6-7 with 10 and 12 kg DBs in my arms. I have to post pics of those, I haven't seen anyone do them outside our studio.

[L'ilJ]

Have you tried Get Up Sit Ups with a kettlebell? You lie flat on your back with a kettlebell pressed overhead (like the starting point of a turkish get-up) and you move up to a sitting position while keeping the KB overhead. It helps if you either have someone hold your ankles or you can hook heavy KBs over your feet. Here are some pics

half way down the page:

http://www.bodybuilding.com/fun/mahler78.htm

or to see a video...click on view video button after the link

http://www.shihan.com/products/catid/18.html

It's a great ab workout.

[galya]

Тhanks for reminding me about this exercise, I used to do it with plates a long time ago. I am not big on ab training recently, but I will give it a try. The lightest KBs we have are 16s, so I can't be very adventurous.

[UConnJulie]

Originally Posted by Jaho

Julie, check out Charles Staley doing a nice explanation of EDT on episode 35 of the fitcast over at http://www.thefitcast.com/

Thanks Jonas! I downloaded it the other day but haven't had an opportunity to listen to it yet!

[UConnJulie]

Galya, thanks for the tips about low-carbing ... I am sort of new to it ... just since August! The reason I asked about Milko was that he posted in Adam's thread (the sticky at the top of the nutrition subforum) ... well, I guess that's why his BF is 4 something, right!
And you seriously rocked EDT ... I am so impressed by how strong you are ...

[galya]

Thanks Julie. Let me know if you need any other tips, I've done it for quite a while now. Jaho is my friend Javor and Jonas is my husband (goes by jotek on here). He never writes in my log thought

[galya]

I screwed up something under my shoudlerblade yesterday and the pain stayed today. Feels like a sprain or a small tear. I wanted to do a group class for my cardio but that prevented me from doing it so I did the bike:
5 min warmup
25 min 30:90 intervals
30 minutes SS at moderate to high speed and resistance
I can do more work. It's cool. An hour on the bike makes your butt stiff, no kidding. It's easy on my knees though and I could not do the eliptical or complexes because of the shoulderblade.

My skinfolds feel softer today, maybe a combination of losing the carbs from the last few days and the water as well.

Back to low carbing today, the last two days were more than enough. I enjoy the oranges and the oatmeal. I don't really care for carbs much, so I don't anticipate the carb ups like I used to in the summer. It's probably something in the fahreheit, too, even though I take a very small dosage.

Food today:
1. 2 eggs, 1 oz cheese, 1/2 oz butter
2 and 3 lean ground beef, cooked
4. bacon, turkey and 1 oz cheese
5. coconut milk and whey preworkout
6. whey postoworkout
7. planning a tuna salad with olive oil

I feel okay today, had a nasty headache in the p.m. Wonder if it has to do with the diet or with the studying.

[galya]

Saturday, today

Complexes 3 sets of 6 reps of each

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

I upped the wight by only 2.5 kg and it felt a lot heavier so I only did 3 rounds and then went to

complex of
inverted rows 10 / BW
dips on bench 10 / BW
lat raises 10 (5 kg DBs)
weighted sit up 10 (5kg disk)

All of that was done in about 30 minutes, sweet.
I was weak today and emotionally not in a good state.

Watched The Vacation tonight, it was fun

Food:
1. eggs, whites, sour cream, cheese
2. beef sticks
3. sardines, bit of cheese
4. sour cream, cheese, whey
5. chicken, lettuce, bit of cheese
6. coconut milk and a bit of whey

Keto tomorrow again and then carbs for two days.

[galya]

Slept in. Had brunch with friends then walked for about an hour. No actual workout. Had a well rounded mind and body breakdown and spent the rest of the afternoon in the spirit repair shop. EFT, affirmations and the lot. Some of it has to do with caffeine, the rest is just plain burnout. I am putting off the next EDT cycle for a week. I am going to take a week off weights and just do some enjoyable cardio (maybe classes,too) and rehab work. At the mome