Go with the flow!

[Espi]

Thanks Stingo, the shingles are slowly fading away. Still a bit painful, but nothing as bad as before and my sleeps are nice & long. Still needing more sleep than I normally do, viz. more like 9 hours instead of 7-8 hours.
For now till Dec 31 I will be upping calories so they match the real 30d maintenance and not my estimated maintenance, as the real mtn seems to be around 2200 instead of the estimated 1900. Recovering from illness also costs energy. It is just hard to find out what to eat, since apparently one should avoid arginine rich foods (viz. meat and nuts) but I can't/won't eat dairy, legumes and grains either. Leaves not so much to eat.. potatoes, pumpkins and sweets for carbs , oils and some nuts for fats plus fatty fish & meats. I'll manage though.. eating a lot has never been a problem for me

And now the workout!

.............................. .............................. .............................. ............................
Tuesday Nov 20
TRAINING Triple Anti-KISS revisited WO 1B
all weights in kilograms

DYNAMIC STRETCHING
1 windmill x 10 each side
2 Frankenstein x 10 each side
3 torso stretching x 3
4 inch worm x 5
5 knee push up x 10
6 lateral lunge x10 each sie
7 walking lunge x 5 each side forwards + 5 each in reverse
8 prisoner squat x10
Swiss ball was occupied, so no Russian twist or Swiss leg curl.

A1 pull ups
BWx3 – 2
Tried to do this with feet up behind me, chest pushing up. First set I ‘cheated’, 2nd set I got things right.. got to start relearning all over it seems. (Did 2nd set after rest of the workout)


B1 front squat w bb clean
25x5
28x5
30x5
35x4-4-4
Was hesitating between dropping the 5x5 and going to 3x3 or 4x4. It became 3x5 for the warm-ups and 3x4 for the work sets.

C1 deadlift off floor
40x5
50x8-8-8
For the first time in a long period, done off the floor instead of off 2 20kg disks. This really feels weird. Works the back more, legs don’t do any work at all (not good) and it frankly almost seems like a rack pull. Needless to say, this was way easy. But not sure whether my back liked it.


D1 standing military press (in lieu of db press)
15x12-12-12
First set was easy-peasy, 2nd ws more difficult and by the 3rd set I was glad to get to 12 reps. Means that the weights were chosen just right.

General: physically not as exhaustive as the first workout, even though I worked a bit harder. Just getting a bit better. OTOH, I’m wondering if I am getting a cold or having another allergy going on (needing lots of handkerchiefs)

WO-drink : IsoSpark

Training statistics
Volume: 7603 (-134)
# of sets: 26 (-2)- # of reps: 150 (-31) - avg reps/set :5,8 (-0,8) - kg/rep : 50,7 (+2,0)

[Espi]

Thursday Nov 22
TRAINING Triple Anti-KISS revisited WO 1C
all weights in kilograms

DYNAMIC STRETCHING
1 windmill x 10 each side
2 Frankenstein x 10 each side
3 torso stretching x 3
4 inch worm x 5
5 knee push up x 10
6 Russian twist w 3 kg medicin ball on Swiss ball x 7 each side
7 lateral lunge x10 each sie
8 walking lunge x 10 each side forwards + 5 each in reverse
9 prisoner squat x10
10 Swiss Swiss leg curl x10\
Mini BW complex:
11 renegade row 7kg x 8
12 db swing 7kg x 8
Phew that was more taxing than I’d thought, even though I didn’t jump like I normally do.


A1 pull ups w neutral grip
BWx3 – 3 - 3
Hard to do this with chest up

B1 deadlift off floor
WU 50x6
70x4-4-5-6
Wanted to do 4x4 but things were going easy enough in the 4th set that I went for 70x6.


C1 standing military press (in lieu of db press)
20x8-8-8
Just right

D1 Smith squat lunge
25 x 12-12-12

Phew this was again very taxing. I’ve cheated a bit by not going all the way down like I should have..






General: I was actually glad the workout was done by now.

WO-drink : water with Haribo gummi bears as a post-workout treat. Not a smart idea, next time I’ll go with IsoSpark again.. nearly cramped up (for lack of magnesium) and I felt to need more carbs than I normally do when I start on then during a workout.

Training statistics
Volume: 9815 (+2212)
# of sets: 23 (-3)- # of reps: 172 (+22) - avg reps/set :7,5 (+1,7) - kg/rep : 57,1 (+6,4)

[stingo]

Nice workout Espi - glad to see you're getting back to your old self/routine.

And on a happy note, as today is Thanksgiving here in America, I'll treat myself to some beer today. (Having done a tough NROL workout of course )

[Espi]

Reminds me: I bought a small bottle of beer today again: it's PINK!

Called Wittekerke Rosé and now I look at the description even contains sweetener. The heresy, the heresy! (or is it blasphemy?)

Will be emptied one of those days.

I've tried a bit of the beer that I read about as being a bad one.. so knew to throw away most of it when I didn't like the taste after about 1/3rd of the bottle.
There's still 2 other beers waiting for me to be sampled.

[Fitwit]

Well, I am not a beer person at all, but I do enjoy rum occasionally. None today, though, just lots of turkey and dressing/stuffing.

[ljk]

I am still trying the chinups (band assisted). Where do you feel them the most? i"m doing neutral grip ones and my rear delts are fried. Am I doing it right?

[Espi]

It seems like you're doing it more with the arms and shoulders than with the back muscles.
I've been trying to focus more on pushing UP the chest and it does work. I've now finally got DOMS in my lats and didn't feel a thing in biceps. Since I also do military presses it's only logical to have DOMS in shoulders as well.

Why not practice the fat girl pullups more? It's what I will do again today, since I can do 8-12 reps in the Smith with the feet on the floor but struggle to do more than 3 noraml reps. It's easier to concentrate on form when things are going easier = in the 6-12 rep reange.

[Espi]

Saturday Nov 24
TRAINING Triple Anti-KISS revisited WO 2A
all weights in kilograms

DYNAMIC STRETCHING
1 windmill x 10 each side
2 torso stretching x 3
3 quick calf stretch x 5
4 knee push up x 10
5 lateral lunge x10 each side
6 walking lunge x 5 each side forwards + 5 each in reverse
7 prisoner squat x8
8 Swiss curl x12


A1 standing military press (in lieu of db press)
WU: 20x1
26x4-4-4-6
Taking it easier, 5 reps would’ve been possible overall, which was proven in the last set. Yet, the 26kg felt quite heavy in the first few sets and I would probably have hit failure with 5r.


B1 front squat w bb clean
WU: 20x4
27,5x8-8-10
Incredible difference with last week.. it almost felt easy.


C1 supine rows
BW+4kg x12
BWx10
Fatiguing quickly as I’d worked the lats heavily 2 days ago. Trying to really push the chest up.

E1 double pulley front lat pull down
35x10 (0)
Same amt as last week

General: a walk in the park

WO-drink : IsoSpark

Training statistics
Volume: 7162 (-575)
# of sets: 21 (-3)- # of reps: 136 (-17) - avg reps/set : 6,5 (-0,1) - kg/rep : 52,7 (+4,0)

[stingo]

Originally Posted by Espi

Reminds me: I bought a small bottle of beer today again: it's PINK!

Called Wittekerke Rosé and now I look at the description even contains sweetener. The heresy, the heresy! (or is it blasphemy?)

Actually I know beers made here in PA with those names - Pynk (Yards Brewing Co.), Blasphemy and Heresy (Weyerbacher) are all good ones.

And nice workout - you seem to be nearly recovered, which is a good thing.

[Espi]

Thanks.. yet, my original plan had been to work out every other day again, but I'm sticking to 3x/wk and NO cardio till early January. It does a number on the body , even though I'm not already feeling exhausted during the workout.

Re the beer: I may cut back a little on some goodies today and make space for a bottle of beer. Probably not the pink one as it's not the last one on the list.
I just might act 'spoilt' and just sample all of the remaining beers as they just don't get drunk frequently enough. In that case I'll probably get 100ml of each (1/3rd bottle) as it is more about the taste than about the quantity. And probably drink all of the one I like best.
Afraid to say it may very well be that pink beer. Like how I really liked the übersweet banana beer

Here are they:
Sjöes
Brigand
Wittekerke Rosé

[stingo]

Dang you really do like the sweet stuff don't ya? (Not that I can say anything, as I like the sour stuff myself.) Beerwise, I had the Hooker Octoberfest last night and it was quite nice. (I had it before at a local beer bar as well). If the local beer bar is open today I'll venture down for a taste or two.

[Espi]

Sweet and salty for this girl. I do like acid tastes as well, but then only things like eating lemons with sugar on it. Or very acid candy.
I'm a recovering licorice-aholic mostly. Been indulging into them so much yesterday, that I won't be eating a lot of carbs today in order to get the balance right again.
Reason of eating more licorice was an article I've found that licorice has anti-viral properties and relieves stress. But mostly wishful thinking from a licorice-addict.

[stingo]

Have you tried Sambuca?

[Espi]

Doesn't ring a bell, or only faintly. Some kind of aperitif-like wine by any chance

[Espi]

Am sampling already at 4-5 pm. Sofar.. I've had 60ml of the Brigand and judging on the reviews, might even save it.
The Sjoës was not very good and after just 25ml I've thrown the rest away.
Now the suspense is building: will I enjoy the fruity soda (the Rosé) or prefer the 'real' thing (Brigand)

Lol over these 2 reviews on the Rosé:

A: Packaging (can) is adorable and all of the womyn in my bar are already raving

S: One of the girls is already wary of it, saying, "It smells like beer". However you can get a lot of berry just off the nose

T: All of the girls love it. It's basically the beer for people who hate beer. To me personally, it's waaaay too sweet although I love the concept. My biggest problem is that they used artificial sweetener and I can really pick it out. Other than that, it's just a super sweet raspberry soda in a cute red bull-sized can. You'd never even know it was a beer.

D: If I could handle the sugaryness, I'd probably be able to down a little 6er of these. Everyone I gave it to loved it. Just not my style. But a tasty product and ingenius concept.

I didn't care for it alone, however it would be a good mixer. I'd try mixing it with Stoli Orange instead of something like redbull. I also tried mixing it with lemonade which seemed to help my personal drinkability. Hey, when life gives you lemons... ah forget it

Blurry coral with a pale pink cap the color of homemade strawberry ice cream. If the beer is allowed to come vigorously chugging out of the little can, the head that forms is actually of decent size and persistence. A few strands of lace manage to stick to the glass. This is an odd looking beer (dare I say that it's pretty?), but I'm bound and determined to keep an open mind.

Wittekerke Rose smells like sweetened raspberries. The nose is actually pretty appealing if one likes raspberry-infused fruit beer. Believe it or not, there's the slightest bit of yeasty, musty funk underlying the sticky fruitiness. I'm still onboard with testicles intact.

Whoa now! Who dumped an entire canister of sugar into my beer? This is, without a doubt, the sweetest, most cloying, most tooth rotting so-called beer that I've ever had. I don't hate sweet beer (even the Melbourn Bros. offerings are okay in small doses), but this one goes way, way too far. This stuff is sweeter than orange juice... orange juice to which 4-5 heaping tablespoons of sugar have been added.

At some point, when the boundaries of beer have been stretched to the breaking point, the beverage in question ceases to be beer. This is one of those cases. It'll be all I can do to finish this review. Here goes... raspberry puree choked with sugar, nothing more. Oh yeah, there's no hint of funky yeastiness or any other subtle flavors on the palate. Despite the tiny 8.4 ounce can, I can't force myself to finish it.

The mouthfeel is... wait a second...... thick and syrupy and sticky and spritzy and disgusting. It's a wonder the brewers were able to get all that excess granulated sugar into solution. I half expect to feel graininess with each sip.

Despite starting off on a somewhat promising note, Wittekerke Rose falls, and falls hard, as soon as it comes into contact with the taste buds. I can't imagine any self-respecting wine cooler loving woman liking this stuff, much less a beer drinker. This 'beer' isn't fit for human consumption. And giving it to a dog would be grounds for calling the SPCA.

PS: yes it is sweet, but there's no 'character' to it. It's not even sweet enough for me.
Going back to the brigand and not yet convinced I'll drink all of it...