low volume, high impact

[galya]

Thanks IK and welcome to my log!
I have tried both holding the KB in the adjacent and the opposing arm and with the opposing arm I feel that the deep muscles around the spine are always very painfrul the day after. Depending on whether I have my erectors involved in that same workout I choose to go opposing or adjacent, I hope that makes sense. It's also easier to balance with the adjacent arm. I do touch the ground, like on a regular DL.
hope that makes sense

[galya]

Originally Posted by herangeleyes

Galya, great job on the new PR. Hope your DOMs is better so you get another great workout in tomorrow. I read your logs but rarely comment. You are awesome and keep me motivated. I am cutting out my cereal/starches tomorrow and will be doing low carb (haven't in quite some time)! Could you tell me what tabata jump rope is? Thanks and have a great day :p

I am glad to shoot motivation your way, that's very neat Keep me posted on your plans and progress.
Tabata is the name of an interval protocol where you alternate between intervals of 20 seconds and 10 seconds recovery. It lasts 4 minutes-a total of 8 intervals. While some people believe it is not superior to other methods, I like it a lot. You can search the forums, Craig Ballantine was discussing it on the TT subforum. He thinks you could take longer breaks.
I know no other interval protocol shoots my heartrate thru the roof

[galya]

Regular sunday log
slept in late

workout
15 minutes DB swings with a couple of breaks, went two-arms since my biceps are sore and using just one arm was painful
I felt a good afterburn

Food
1. turkey, dried tomatoes
2. sushi (sashimi in fact, no rice for me)
3. sunflower seeds, walnut, few cranberries from sauce
4. turkey again and some veggies

off to bed soon I hope

[I. Kay]

Originally Posted by galya

Thanks IK and welcome to my log!
I have tried both holding the KB in the adjacent and the opposing arm and with the opposing arm I feel that the deep muscles around the spine are always very painfrul the day after. Depending on whether I have my erectors involved in that same workout I choose to go opposing or adjacent, I hope that makes sense. It's also easier to balance with the adjacent arm. I do touch the ground, like on a regular DL.
hope that makes sense

Yup, makes sense.

[galya]

2nd A workout, did good.

BB clean and military press
3x 32.5 kg
3x 35kg
3x 35kg

chin up
3xBW+2kg
3xBW+2kg
3xBW+2kg

Renegade rows
3x3 at 17.5 kg

I could go up but I need to work on form more.

Conventional Deadlift
3x80kg
3x80kg
3x80kg

Recent good PR. Best since I got injured.
I still have to work on form. Some of the guys gave me 6 out of 10 and others between 7 and 8. Considering the load it would be an 8. 8 is not good. I need to work on form.

No accessory work was possible due to time limits but I will add it to the energy work tomorrow.

I am off to a massage to get some of the pressure off my glutes.

Food was great:
1. egg/spinach/olives/dried tomato
2. same
3. meatloaf (veggie omlelette inside)
4. same + persimmon (you can only get those a few days a year, so I went for it)
5. Planning veggies for dinner and possibly some bacon

I am feeling good at the start of the week.

[cappuccino]

sounds like a great monday!

Your tone is already chippering up, I think you've found a good balance with this program.

Send your masseuse my way, I'm in need too

[galya]

Thanks cappy
I do feel a tad better.

Today I was in a crunch for time again. I have a crazy schedule this week, most days between 10 and 12 sessions so making time for myself is a challenge.

Complexes today
6x6 with 60 sec RI with the Oly bar of
CDL
SLDL
Clean and press
Back SQ
Reverse lunge
side bends
bent over row
push up

I was really wondering if a 5th and 6th set was necessary.

followed up by
50 lat raises with 5 kg DBs

Food (almost no time to eat)
1. egg/butter/dried tomato
2. same + cucumber
3. beef sticks/pickles
4. same+quince
5. walnuts, tuna, green beans, butter

Cutting dairy has curbed my appetite, no kidding.

It's my birthday tomorrow. I have a bag of raw nuts, dried fruit, and a bunch of chocolate covered hazelnuts and almonds to take to work as treats

[Milko Georgiev]

I like this log. Keep going.

[cappuccino]

Happy Birthday, Galya!

hope you have an awesome day and enjoy your treats!

[Lost Dog]

Originally Posted by cappuccino

Happy Birthday, Galya!

hope you have an awesome day and enjoy your treats!

Show off! How are we supposed to compete with that?

честит рожден ден

[sona]

Galya, just read and saw that it's your

BIRTHDAY!!!


I hope it's a lovely day for you, and that you enjoy all your treats with gusto!

Thanks so much for welcoming me to this wondrful forum! XXXXXXXXXXXX

--Sona

[galya]

Thank you, wow! I am impressed by your bulgarian and choice of color! Christine is a hard opponent in the b-day battle of size and color. You guys are so sweet.

B-day or no b-day the workout was planned.

wednesday workout 2nd time

weighted chin up today
3xBW+2kg
3xBW+2kg
3xBW+2kg

I feel like I burnt myself on those, they were too hard. I will decrease next time.

One arm DB clean & military press
3x15kg
3x15kg
3x15kg

1-leg KB deadlift
3x32kg KB
3x32kg KB
3x32kg KB

Saxon bends
8x15kg
8x15kg
8x15kg

hanging leg raises
10xBW
10xBW
10xBW

10x5 second vaccums

foam rolling
stretches

Food was a mess
1. raspberry/egg/nut omlette
2.3.4 nuts, dried fruit, chocolate covered nuts
5. restaurant (yum!)-vine leaves, bulgur, rabbit, carrots, glass of wine
two pieces of chocolate with a candle on top!

I am off to bed for the first time at 27

[Lost Dog]

The hardest part was finding those characters on the keyboard.

I also know to nod my head "no" and shake my head "yes." Weirdos...

[galya]

I nod the american way. I am a weirdo here.

[Lost Dog]

no surprise...

[cappuccino]

sounds like you had a great day! Glad you got your workout in. B-day workouts are fun

[herangeleyes]

Originally Posted by galya

I am glad to shoot motivation your way, that's very neat Keep me posted on your plans and progress.
Tabata is the name of an interval protocol where you alternate between intervals of 20 seconds and 10 seconds recovery. It lasts 4 minutes-a total of 8 intervals. While some people believe it is not superior to other methods, I like it a lot. You can search the forums, Craig Ballantine was discussing it on the TT subforum. He thinks you could take longer breaks.
I know no other interval protocol shoots my heartrate thru the roof

Thanks I will look into that, do some reading and try it out! Have a great day and happy belated birthday!