low volume, high impact - Page 4 - JP Fitness Forums

cappuccino · 12-19-2006, 06:23 PM

You are sooo patient

So did you get your knee x-rayed?

how does it feel with all the walking? I've been trying to add that into my program for at least some low-impact, extra calorie burn. Plus I like exploring a bit on foot, similar to my running days.

I think a little puff in cheeks looks good on people, younger too

galya · 12-19-2006, 08:47 PM

Noy yet, I need to fit it into a new crazy priority this week, so I might leave it till aftre x-mas and do it on the 27th or 28th. I am also sure around the holidays noone will be going to the clinic so it won't be so crowded.
walking is great, I am walking some more today. I got rubber boots for the rain so I am waterproof when I walk

galya · 12-20-2006, 01:36 PM

Tired today. Walked a bit again, that was nice

Workout

chin ups
3xBW + 5.1 kg (11 lbs)- new PR
3xBW +5.1 kg
3xBW + 45.1 kg

I used a dive belt with dive weights again which makes up for weird numbers.

1 arm clean and press
3x15kg
3x15kg
3x15kg

one leg KB DL
3x32kg
3x32kg
3x32kg

bicep curls
50x5 kg DBs

McGill crunches
2xtons of

hanging leg raises
4x10

Food was good again
1. apple, fresh buffalo cheese
2. beef stick, quince
3. chicken, turnip and carrot
4. cheese, cold cuts and salsa + walnuts
5. broccoli and turkey+some yogy and protein powder (testing a new kind)
6. yogy before bed

Lots of time for cardio tomorrow!!! I will make use of it.
I got an x-ray appointment for the 27th!
We got some snow that cleared the air! I am happy to breathe again, it was smelling like early industrial England recently!

Jaho · 12-20-2006, 11:37 PM

Quote:

Originally Posted by galya

chin ups
3xBW + 45.1 kg

Nice one!

galya · 12-21-2006, 12:35 AM

You know that was a typo...and you're jealous of that number, too, aren't you:p

Jaho · 12-21-2006, 01:20 AM

You got that I right, I WAS jealous, cause I've only managed to chin with 40kgs

galya · 12-21-2006, 01:27 AM

Where was I to see that?

At the next spider games I am claiming one point with the guys in the weighted pull ups!

cappuccino · 12-21-2006, 05:22 AM

It wasn't a typo, it was a prediction! She'll get there if she sets her mind to it

Yeah on the appt for the knees and the clean air!

galya · 12-21-2006, 12:44 PM

Your faith is inspiring

Read sooo much today, but it's better to read than not to.

Workout: the stubborn fat-loss protocol

16 minutes of swings and snatches
5 min break
30 minutes moderate pace biking
5 minutes stretching and cooloff

Clean air is still here, I hope it stays around. It's amazing what a difference it's made on my mood.

Food
1. spinach/egg/cheese
2. fresh cheese/apple
3. PWO whey+yogy+walnuts
4. spinach/eggs/cheese/carrot
5. fresh cheese

Seems like I ate a lot of cheese today, but it's really not so. It was small servings and accompanied by olive oil to make it even better

No desire for meat today, such days do happen and I choose to listen to my body.

galya · 12-21-2006, 01:24 PM

No knee pain and/or swelling

after swings and snatches. It must have been the damned mountain climbers last week.

cappuccino · 12-21-2006, 08:09 PM

Yippppeeee on the happy knees

Whatcha reading? Stuff for your exam?

I get in modes too where I don't feel like meat.

galya · 12-22-2006, 09:01 AM

I was reading up on prostaglandins and trying to figure out a new nutrition article for our website. When I write it it won't be like: you need this much fish oil and that much vitamin C it will list amounts of foods you should eat every week to get good nutrition, so I am figuring what foods now.

Workout today:

pull ups
3xBW
2+1xBW
1+1+1xBW

I was smoked on those, I must have not recovered from wednesday.

two arm DB clean and press
3x15kg
3x15kg
3x12.5kg

bent over row
3x47kg- new PR!
3x47kg
3x47kg

lunges
3x53kg
3x55kg- new PR
3x55kg- new PR

a few pistols

foam rolling

I will be laying off the lunges big time during the holidays and focus on other stuff. I am having knee tightness and pain on the lateral side (soft tissue)

I walked home for 30 minutes in the cold, there have been terrible traffic jams in the last few days. That was a good workout, I walked fast.

Food:
1. scoop protein/some yogy
2. eggs/cheese/green beans
3. tuna, carrot, beef sticks
4. beef sticks, green beans
5. peanut butter, some apple
6. going out for X-mas dinner with a few friends, planning some meat and glass of wine

Have a great weekend everyone!

Blackjack · 12-22-2006, 09:13 AM

Are you writing those articles in English or Bulgarian?

galya · 12-22-2006, 09:14 AM

Bulgarian. The english version of our site is a fiture project, right now it's pretty poor, but we don't need it much.

cappuccino · 12-22-2006, 05:31 PM

Are you rolling your IT band and glute medius? That might help with the lateral knee pain too.

congrats on the PRs!

galya · 12-22-2006, 10:01 PM

My glute medius I roll with the tennis ball. They are very tight. You can actually see them sticking out and they are very hard. It's hard to relax them sometimes. I foamroll the IT regularly, yes

galya · 12-26-2006, 05:12 AM

Traveled for Xmas and Saturday was mostly spent on the train. Had a great time at my parent's house. Got two workouts in both on the 24th and the 25th. I did mostly 3x5 and a bunch of burpees and swings for energy work. I worked some on overhead squat form and renegade rows form (needed that bad). I am glad some of the Xmas calories went for a good cause. I didn't really cheat much, apart from a piece of custard pastry and some chocolate and dried apricots. Bulgarian Christmas is quite a healthy experience. I am back today, traveled a lot and taking a day off working out (x-ray tomorrow + I am beat).
Wishing everyone happy holidays!