The Consequences of Fitness

[L'ilJ]

Originally Posted by Lost Dog

Yikes. I'm hoping this keeps working!

Took a little trip into DC today. Went to the Basilica, Washington National Cathedral, Lincoln Memorial, Washingon Monument, Arlington National Cemetery, Starbucks, and the Marine Corp Memorial. There were no snakes.

No workout today, but I did some more walking around campus. A few miles and zero captured snakes. One frog.

Ooh...how's the starbucks in DC?

[Lost Dog]

RL, the OH Shrugs don't seem to hurt my shoulder. I started doing them with light weights as a way to improve my rc strength. I also do db figure eights for this. The OH Shrugs looks less stupid.

Originally Posted by L'ilJ

Ooh...how's the starbucks in DC?

The Americano was extra good, Jill. Thank you for asking.

I knocked out a workout!

A1, Cable Curls, 155 (15), 170 (10/10/10) *
A2, Bench Pistols (15/15/12/6) **

B1, Alt DB Bench, 55 (10/9/9)
B2, 3 Pt Row, 75 (9/9/8) ***

C, Face Pulls, 40 (10), 30 (15/15)

* This machine is like a freemotion, only by Nautilus. The numbers seem meaningless there are so many pullies involved. Still hard, though.

** I wasn't paying attention (cuz I was watching a kangaroo kick the crap outta some zookeeper on the tv) and did a set of 15 with the left, rested a minute, then did another set of 15 with left. duh. I could only do 6 on the right when the time came, as my booty didn't have anything left to give. This does demonstrate two things: Kangaroos are dangerous, and your glutes (and both sides of them) are heavily used, even in the one legged squat.

*** Mental Note (to the dude I'm about to describe): Never do the exact same exercise next to another dude unless you have stellar form. Dude next to me doing the exact same rows as me, but with 80lbs vs my 75. However, it was like a 1/2 row with so much body english that it might as well have been 6 rep sets of horizontal 3 point shrugs (using straps). I try not to make fun of weak people, but I will mock people (behind their backs) for being stupid.

[Phaedrus49er]

Originally Posted by Lost Dog

*** Mental Note (to the dude I'm about to describe): Never do the exact same exercise next to another dude unless you have stellar form. Dude next to me doing the exact same rows as me, but with 80lbs vs my 75. However, it was like a 1/2 row with so much body english that it might as well have been 6 rep sets of horizontal 3 point shrugs (using straps). I try not to make fun of weak people, but I will mock people (behind their backs) for being stupid.

I tend to mock them more openly

Hope the OH shrugs continue to work well for you and that your biomechanics allow for free movement without a shoulder impingement.

When are we matching up workouts again? You haven't kicked my ass in weeks, which is exactly how long it's been since we "competed."

[Lost Dog]

Originally Posted by Phaedrus49er

When are we matching up workouts again? You haven't kicked my ass in weeks, which is exactly how long it's been since we "competed."

Not sure. I might be able to do some GPP challenges, but I'm switching up things a bit. Julie is helping me with a stretching and mobility routine, but before I get my routine, I have to provide her with more info, so the ball's in my court.

I want to make sure I have my PF on the road to gone and that my shoulder issues don't come back. I'd like to single leg squat someday, and if I decide to do any serious "normal" squatting, the flexibility and mobilty to do that would be nice.

Obviously, you've heard and seen the evidence of my overall tightness and inflexibility. My shoulder and PF are just the result of not having taken care of these issues. What's next? Let's hope for nothing.

Julie wanted two weeks off from training, but I just had almost two off when I was sick. We have agreed on two days a week (as long it doesn't conflict with her plan for fixing me), plus the stretching and mobility stuff.

I'm also counting calories, following Leigh's OPT/FLTS calorie/macro prescriptions (sorta). I tend to get anal, and I don't want that again. I will REALLY follow the cals, but go with the spirit of the macros. 20% carbs is really easy for me to hit, 35% is like doing TAP again. I will do my best to hit the macro without stressing.

Carbs are the challenge, just because they make me hungry. Calories trump the macros, though. Having said that, I want to do this right, so I will attempt to hit my 35% this week. The good news is that it means I can eat a Breakfast Jack along the way. With no guilt! Looking down the line at weeks of 50% carbs? Uh oh.

I'm writing down all foods, but I tend to eat the same all the time, so I might not always fill out fitday as often as I'd like. Nevertheless, my fitday chart is in my signature.

[Phaedrus49er]

Yeah, get fixed first. That'll be best for all of us

I inadvertently hit keto this morning. I forgot how much that changeover sucks. I quickly had a sandwich.

[UConnJulie]

Ha!! That's my hubby's favorite saying when we see a skinny chick ... "Have a sandwhich!!"

[LisaS]

I looked at your fitday - do you put the broccoli in the shake?

[lorigaud]

Originally Posted by LisaS

I looked at your fitday - do you put the broccoli in the shake?

Did you mean spinach Lisa? I didn't see broccoli. Either one, IMO... GROSS. (well, in the shake, that is!)

[Lost Dog]

Originally Posted by LisaS

I looked at your fitday - do you put the broccoli in the shake?

Yes. Frozen broccoli or spinach.

[LisaS]

Originally Posted by lorigaud

Did you mean spinach Lisa? I didn't see broccoli. Either one, IMO... GROSS. (well, in the shake, that is!)

it was on the 7/18 log

[Lost Dog]

You can't taste the spinach or the broccoli. There are lots of veggies that you can taste in a shake, so be careful.

[lorigaud]

Originally Posted by LisaS

it was on the 7/18 log

Ahh... I missed that date.

Originally Posted by Lost Dog

You can't taste the spinach or the broccoli. There are lots of veggies that you can taste in a shake, so be careful.

I had no idea that you could do that... sounds like a good way to get the veggies in as long as you really can't taste them. So now I'm curious... what wouldn't you use, other than like mushrooms and onions... I would guess that they would be ones to avoid!

[sidonia]

Really? You can't taste the broccoli in the shake? I'd have thought that was on you would be able to taste...interesting!!! I'll have to try it! Looking good in here...ditto on the making fun of stupid behind their backs...it's just too tempting sometimes...

[Lost Dog]

Always use frozen veggies. For broccoli, florets are far better than whole stems. They go well with chocolate, not with vanilla.

Other good ones are canned pumpkin and frozen greens. Frozen summer squash (zucchini, crookneck/yellow, and those flying saucers) might work. I haven't tried it.

Cauliflower isn't good. Nothing with a skin, like peas, peppers, or soybeans.

Of all of these, pumpkin is the only one that you're going to use to add flavor. The others are just to get a serving of veggies in. It helps to have something that gives it body, like frozen banana.

[L'ilJ]

I put frozen veggies in my kid's smoothies all the time. It is honestly the only way he'll eat veg (because he doesn't know). You can't taste it. Broccoli and pumpkin are best. Spinach is okay. I was thinking of trying carrots but I'm not sure how well they'll blend.

[gobbla]

Broccoli in your shakes make your feet flat. Everyone knows that.