some upper body strength please, this baby's got enough back
The last three months it went like this: low volume-high intensity, then lots of energy system work, then EDT with lots of cardio on rest days. I did not plan for good rest and frankly had no idea I was tired. The last week was almost passive rest with foam rolling, stretching and some walking and a diet break (think veggies, fruits and yogy).
My goals are to maintain leanness and possibly lose some fat while gaining more upper body strength and size in my arms, reducing the size of my legs and removing focus from the posterior chain (the last 2 months my anterior pelvic tilt has gotten worse). I will also include religious foam rolling of my lower body and keep the current prehab for my shoulders. I am going to follow a 3+1 approach with week 1 and 2 at low volume, week 3 at higher volume and week 4 left for energy system work. I am not restricting calories on lifting days and planning for less calories on non lifting days. I will do that by choosing nutritionally denser / or not foods, not by strictly counting. I am taking fish oils (cod liver and regular), evening primrose oil, cranberry extract, l-glutamine postworkout.
This month I will see more abs and arm definition and feel healthier while sleeping more and resting more. I have added 45 minute naps to my afternoons and it makes a world of a difference. I had 1/2 cup of coffee today and it tasted okay, but not as good as I remember.
Day 1
prehab (shoulders, hips)
power clean
2x5@30kg,35kg
chin ups
2x5@BW
renegade rows
2x5@15 kg DBs
lateral BB lunges
2x5@30kg
lower body russian twist
2x10@BW
EDT
BB bicep curls@20kg, 17kg
tri extensions @ 25 kg
8 sets of 5 reps
abdominal unfolds
3x5 @ 10 kg in arms +5kg between feet
Good day overall. I had more energy in the tank but I have to remember not to overtrain again.
Food
1. drinkable yogy/almonds
2. chicken,lettuce and apple salad
3. mixed chinese veggies, fresh cheese and eggs
4. drinkable yogy and natural cocoa
5. steamed veggies and ribs
P.S A huge thanks to Jaho for helping me with the title to my log
Good luck Galya, I'll be following along as usual.
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
LOL at the title to your log!! I have a lot of back too, but in the eyes of my hubby, more is not a bad thing!! (It's why I married him!!)
Kudos on the naps ...
And why do you think training posterior chain has made your anterior tilt worse?
hey Julie, it seems like those CDs arrived, my hubby will be picking them up tomorrow Thank you!
Thank you cappy, you have been a great friend and I look forward to your feedback!
Ted, you know how I feel man, thank you for supporting me!
Julie, I feel like I have gotten more hypertrophy in my lower back and I feel like those muscles are pulling on my pelvis more. It's nothing certain...oh and the glute inflammation with low back pain...classic. I have to work on strengthening my abs more and also on loosening up my hip flexors I assume. I am planning to meet Mike Robertson for an assessment in April see what his thoughts are. You are welcome to suggest a solution, I know you have tons of experience.
Today was a long hard day at work and after 14.5 hrs of standing I am at my PC and happy as I get. I am meeting an online client that lost like 30 lbs in the last 3 months and I am so proud of her and so excited! It's great to be able to see a person and go wow! I learn so much from successful clients, it's invaluable!
Food was good but weird distribution because of lack of time to eat
1. cottage/homemade applesauce/yogy
2. tuna, green beans
3. same+apple
4. cheese, curds, green beans
5. beef sticks, all natural cocoa drink, piece of all natural chocolate
6. coconut cream and some yogy
I am not sticking to veggies at every meal just trying to add alkaline foods where I can.
Thanks l'ilJ Glad to have you here!
Lauren, I am always planning something, it keeps me interested.
A goblet squat is done like a wide stance front squat with the weight in front of your chest. Plenty of info if you search the net. Lets you go deep and really hits your core.
Today was a long day of nonstop work.
I did 30 minutes of moderate SS cardio on the bike in the evening, that's all I could do. My abs are insanely sore, more like a deep type of crazy stabilizing sore.
Food
1. protein pancakes, yogy drink, cranberries
2. chicken and pickled vegs
3 and 4 same + some cottage
5. cottage and yogy PWO
If I get hungry I will have some meat later. Cooked lamb ribs for tomorrow, yey!
I feel like running, definitely means I have rested enough.
FCT
2x5 @20+5 kg. I had to cut weight because my abs are sore
GHR, partner holding feet with pushing off from floor
2x5@BW
Arnold press
2x5 @ 12.5 kg Dbs
ab unfolds
2x10 @ 15 kg in hands, none between feet
sit up with weight in arms held up
2x5 @7.5 kg
EDT zone
incline Db curls
5x7.5 Dbs
floor french Db extensions
5x7.5 Dbs
8 sets total, got a bad pump so I stopped
foam rolls
Food so far
1. some beef, touch of cheese
2. yogy PWO
3. chicken, pickled veggies
4. lamb ribs, few beans, a few hazelnuts
5.planning a nice tomato/salsa/salad fod dinner with some eggs and maybe cream cheese
Things are okay, but I can feel my legs are tired walking up the stairs. It's a good indicator of not recovering well. Let's hope some food and water fix it!
Tons of work today of which the last 4 hours we cleaned the gym. That can get tiring, I had forgotten. Back home at 10 p.m. no way I could work out. That makes tomorrow an energy system day, probably going to do some HIIT at the gym close to us.
Food was okay
1. pancake/cream cheese/apple
2. same but with cottage
3. cottage and pickles
4 and 5 pork chops
6. probably some cottage and PB before bed
I took some pics of my back today. I have slabs of meat there I didn't realise existed. Cool. No we have to get that baby cut up.
I might
Sunday - worked all day.
Did 40 minutes of SS cardio on the bike because I wasn't able to do it till late at night and HIIT would keep me awake.
Better next week I hope. I will have to do 2 weight days and do the 3rd on Sunday because we are traveling wed-sat.
Food was okay
1. eggs/tomato
2. beef goulash
3. ribs and salad
4. yogy and some hazelnuts after cardio
Started logging into fitday again today, I've been curious what my current maintenance/muscle gain nutrition is. I suspect I might have to cut protein a bit as well as carbs. I am at 50f:33p:17c so far and it seems like I'll hit 1500 cals soon. My main goal this week is to evaluate how much I eat without restricting my natural appetite and eating enough to get full. From there I will cut 10% of calories and see how the next few weeks go. I can't tell if it's the glutamine but I feel beefy. Even saying it makes me laugh out loud.
So here is todays workout
week 2, workout 1, sets 3, reps 5
prehab (shoulders, hips)
power clean
3x5@35kg
+ 1 set + 5 kg on two additional sets compared to last week
chin ups
3x5@BW
not easy but not nearly as hard as last week
renegade rows
3x5@15 kg DBs
First time with great form in ages
lateral BB lunges
3x5@35kg
went up in weight and sets
lower body russian twist
2x10@BW
3rd set-no thanks!
EDT
BB bicep curls@20kg, 17kg
tri extensions @ 30 kg
9 sets of 5 reps - up one set and upped weight on tri extensions
No ab work today, I will reserve it for tomorrow after cardio I am thinking of getting up early and getting it over with before work but we'll see how sleep is.
Food
1. shake (cranberries, yogy, mango, whey)
2. cottage, olives
3. same
4. yogy PWO
5. some cheese snacking around the house
I will make a salad for dinner not sure what kind yet
Great EDT pair there--were your arms burning? I mean, back-to-back biceps/triceps EDT? Congrats on upping the number and weight on it, too!
You are so balanced in your approach to eating, I can't believe it--I envy that. A whole lifetime of learning to control myself has led me to a control-based way of eating...forever.
Thank you Sona You always have something to warm my heart
Julie, I watched 4 of them so far, they are useful. I seem to have trouble with remembering numbers, otherwise I am fine with most info. I wish we were allowed calculators at the exam, too.
Today was long and tiring, leaving for 4 days to work on a teambuilding workshop. It's cool but tiring. Food is lower carb higher caloies though, very weird. I am only observing and PMS is hitting, too, I assume.
I won't be posting for a few days, be good
What I remember if it matters is that the main calculations I had to do were body comp (ie they give you total mass and bf% and you calculate LBM ... and then ideal mass at a give bf%) ... and the Karvonen formula for heart rate ... and although they tell you that you can't bring in any scratch paper, there is plenty of space in the exam booklet to figure the equations (it's not like you have to do it all in your head which is what I was worried about!!) ...
some upper body strength please, this baby's got enough back
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