Lose the pounds or lose to Supergirl

[gobbla]

2nd sugar free jello. That saved my butt on the super low cal days. You can eat a LOT of damn jello before it matters.

[Lost Dog]

Ask them "Who wants to look fine?"

"Can I just be "fine" with my schoolwork, too?"

They do sound supportive, though. Just don't listen them. Listen to us. You're doing fine.

[BFG]

did I really just read 2000 calories and starving ya greedy bar steward :-) thats a feast

[BFG]

if you want to flavour up veg, or pasta or rice use balsamic vinegar

to liven up a sweet potato nuke it and then mash it with dry ginger powder

if you want a quick fix: mushrooms in a bowl of water nuked, add some worcester sauce and good to munch on and starve off hunger pangs for sub 100 cals

[ninja]

Originally Posted by Lost Dog

Ask them "Who wants to look fine?"

"Can I just be "fine" with my schoolwork, too?"

They do sound supportive, though. Just don't listen them. Listen to us. You're doing fine.

That's a good one liner to use. Problem is, I'm the person that has settled for "fine" in the classes that don't interest him. All the stuff I like? Good grades. Stuff I don't like? Low Bs and Cs. I'm past that though I think. I'm staring at about a 3.0 this semester, and my only C right now is in editing, something that I am terrible at.

BFG-- ha. I can eat a lot. I don't even want to think about what I ate when I was fat. I'm sure it looked a lot like my gorging days but damn, I ate a lot a lot. Oh, and the last time I had vinegar I threw up, and I can't stand worcestire sauce.... ugh. (I promise, I'm going to get better with veggies)

Friday April 20

Foam Rolling/Stretching/Mobility Work/Scapular Work

Superset 1
Front Squats
3x115
Seated Cable Rows
3x150
Assholes felt it necessary to steal the attachment on the cable machine while I was on squat set #2. That makes me so mad when it's completely obvious that I'm busting my balls and they're over there doing their tricep extensions.

Superset 2
Close Grip Pushups
3x15
Single Leg Air Humps
3x15
Guess what? No swiss balls again. I might as well just keep going with the single leg ones. I guess I put a plate on my lower stomach next time when I do 12 reps?

Superset 3
Rotational Lunges
3x16 @ 45
Crunches
3x15 @ 25
Any ideas on what to do when I go down to 12 reps on the lunges? Right now I am holding a 45 pound plate right next to my chest. I'd imagine that adding a plate, especially a smaller one, is going to make it really awkward. All suggestions would be welcome.

I was getting some stares from the girls on the ab mats next to me when I was in my third superset. I should have started talking to them and telling them what the heck I was doing and why I was pacing around like a caged tiger.

My weights stayed the same, partially because I was tired already from yesterday. I'm thinking +10 when possible when I move down to 12 reps on Tuesday. Maybe +15 on the rows because that's the only interval I can go up with.

Hopefully I'll be done with what I have to do tomorrow by 3; so I can do intervals tomorrow afternoon.

[Lost Dog]

With the rotational lunges, can you hold a heavy dumbell [sic]?

[ninja]

Originally Posted by Lost Dog

With the rotational lunges, can you hold a heavy dumbell [sic]?

For supersets 2 and 3, I go upstairs by the track on the ab mats.

The only weights up there is a plate tree full of plates. No dumbbells, no bars, etc. So I just use plates from the tree. I could go somewhere else and do them, but those mats are kind of there for a reason. There really isn't another place inside the building to do stuff on the floor. If I do it in the "pump room" (I HATE THAT NAME) where I do all of my stuff with DBs and bars, there really is no place to do it without being in the way. (I assume I could just go and hide in a corner) While it's an awesome building, the layout for those of us who don't want to run for 20 minutes and do a machine circuit sucks ass.

[RobLL]

Originally Posted by ninja

That makes perfect sense! How much of the book have you read? I have a couple of no-responsibility days before a busy weekend, so I think I may start reading it tonight. (Rob, it was great to chat with you at dinner Saturday night. You need to come back next year!)

ninja likewise, fun to spend some time with you. Had a long flight back, got just about all the text of Musc. Revolution read. My goal in the next couple weeks is to go over all the presentation and re-read MR.

Plan on being there next year.

[Lost Dog]

Originally Posted by ninja

For supersets 2 and 3, I go upstairs by the track on the ab mats.

The only weights up there is a plate tree full of plates. No dumbbells, no bars, etc. So I just use plates from the tree. I could go somewhere else and do them, but those mats are kind of there for a reason. There really isn't another place inside the building to do stuff on the floor. If I do it in the "pump room" (I HATE THAT NAME) where I do all of my stuff with DBs and bars, there really is no place to do it without being in the way. (I assume I could just go and hide in a corner) While it's an awesome building, the layout for those of us who don't want to run for 20 minutes and do a machine circuit sucks ass.

Farmer's walk a couple of dbs over there. Or, are you afraid of overtraining?

[RacerBill]

For rotational lunges, you can try a lighter plate. Instead of holding it against your chest, hold it out at either arm's length or tuck your elbows in and hold it at forearm's length. Sort of like the plate squat progression but in the opposite direction: the further the weight is from you, the more you'll have to work to stabilize it.

[ninja]

Originally Posted by Lost Dog

Farmer's walk a couple of dbs over there. Or, are you afraid of overtraining?

I could do that. It's upstairs and away from everything else. I guess I can try to carry the DBs and my notebook up there. I imagine that I would get stopped by the rec center police on my way up. Hell, now I want to try it to see what happens.

Originally Posted by RacerBill

For rotational lunges, you can try a lighter plate. Instead of holding it against your chest, hold it out at either arm's length or tuck your elbows in and hold it at forearm's length. Sort of like the plate squat progression but in the opposite direction: the further the weight is from you, the more you'll have to work to stabilize it.

That sounds like a good idea. I may do that depending on how ballsy I feel regarding the DBs Tuesday. It could be the great rec center dumbbell heist of April 2007.

Saturday April 21

HIIT
5 minute warmup @ 3.5
3 rounds; 1 minute @ 10.5, 2 minutes @ 6.0
5 minute cooldown

My hammies hate me right now. I should give them a break, but I'm going to lift tomorrow, so that break may not be til Monday. (and even then, I want to run. I can't tell you how competitive I am being right now)

The day didn't go so badly. Hard to believe it's 5 already.

Oh, it's sunny and almost 80 today. the outdoor pool at the rec is empty, but there were people tanning out by it today. That was odd.

[ninja]

shameless bump.

I didn't eat well for dinner tonight and last night out of pure laziness. breakfast and lunch were good, so 4 out of 6 ain't bad, and considering that I was like 12-12 before that, I can handle 16-18. I don't think it's going to affect me too much. (and while I ate badly, I didn't gorge completely. I think that's a huge key.) I had to cover a game this afternoon, and then went out to the park and just played around with the dog and played a little baseball. I needed that. Just got out, let my mind wander, and enjoyed the nice weather before the rain came.

workout B tomorrow, A Tuesday, B Thursday and hopefully A and B on Saturday and Sunday depending on what time I have to be at work. Hard to believe that there are only two weeks before finals.

[ninja]

I lied. I went and worked out.

Sunday April 22

Foam Rolling/Stretching/Mobility Work/Scapular Work

Superset 1
Sumo Deadlifts
3x15 @ 160 (+5 from last time)
DB Incline Bench Press
3x15 @ 65 (EH)

Superset 2
Bulgarian Split Squats
3x15 @ 20 (EH)
Mixed Grip Lat Pulldown
3x15 @ 150 (16 on the last set)

Superset 3
RDLs
3x15 @ 115
Swiss Ball Lateral Rolls
3x15

I want to puke. Somehow I think I will feel better. Damn that was nasty.

[Lost Dog]

That upper bod stuff is pretty impressive. 65lbs for 15 reps is a lot. Same with the pulldowns.

[ninja]

Originally Posted by Lost Dog

That upper bod stuff is pretty impressive. 65lbs for 15 reps is a lot. Same with the pulldowns.

Thanks. My shoulder is telling me something though. Maybe I need to do more shoulder mobility and rehab work before I start to lift. It's not too happy with me right now.

[Lost Dog]

I hurt my shoulder a while back. Nothing serious. But, I switched primarily to neutral grip on the dbs. It was like magic.

Even started doing pushups with a closer hand placement. Plus, lots of mobility work. Every bit helps.

I'd been doing a lot of mobility on the lower bod. It was time to take my upper body seriously.

[hard_rox]

Originally Posted by ninja

Guess what? No swiss balls again.

And to think, JP couldn't give away those 10 swiss balls at the Summit. Should have snagged one and taken it to your gym with "Property of Ninjabookie" written all over it.

Good job with the workouts. Start incorporating some Buchberger exercises into your routine for that shoulder.