Tenacious DM and the Log of Destiny

[missjane]

I occasionally take flax. I take a daily probiotic called PB8, which I swear by.

(DM, sorry for the hijack!)

[DirtyMartini]

No problem! I found that flax really helped with my digestion. It wasn't 100%, but it typically worked. Keeping my fat intake around 70% typically worked as well, but about 25% of the time it didn't. I got tired of it. Toward the end, I took milk of magnesia once just to get it over with and felt a lot better. More vegetables probably would have helped; we were eating a lot of veggies, but not with EVERY meal. We do that now on PN and I don't have a problem at all, even though I'm eating less fat. So veggies with every meal (even breakfast) may be the key.

[DirtyMartini]

So... I had an exercise in stupidity yesterday. I gave blood at 1pm, which was frustrating because my blood stopped/slowed about 4 times and the guy there had to re-adjust the needle. It didn't hurt, it was just weird. And time-consuming - I was there for an hour.

I had a little box of raisins afterward and felt great. No lightheadedness at all.

I came home & got on the exercise bike & read my book. I took it easy, going about 14mph at level 4. I rode for 35 minutes and felt just fine.

We made dinner & went upstairs to watch a couple episodes of 30 Rock on DVD. I came back downstairs and started playing around on the computer. I felt nauseous. I got up to go upstairs & lay down and started blacking out so I crumpled down onto the dining room floor to avoid passing out. I laid there for about 2 minutes, got up, started going up the stairs, and started blacking out again. My vision came back and I crawled up the stairs and laid on the bed.

I was nauseous and tired the rest of the evening (kept falling in & out of sleep). John made some greens+ turtle shakes which actually helped my tummy feel a lot better, but I still felt really tired and weak.

I've given blood several times before and never had this reaction, not even close. I considered going to the DR but I figured they'd just tell me I was stupid for exercising after giving blood and to get some rest and I'd be fine. My vitals were fine - I had a resting HR of 50 and my BP was 110/80 (which is a lot higher than it usually is; I'm usually around 90/65).

I don't know if I should do my weights workout today. We'll see how it goes but I'm nervous it's going to make me lightheaded again...

[Bytsi]

Scary! I would take it slow today with the workout - if you feel any - ANY - signs of lightheadedness, call it a day and get more rest. HOPEFULLY, after a night's sleep and time to rehydrate and eat, you're gonna be just fine...

[DirtyMartini]

I was able to do my workout, except I broke out crying again right before my body matrix. I'll do it monday prior to my cycling. I'm going off hormonal birth control tonight; this is ridiculous. Same time every month. Crazy sugar cravings, crankiness, crying. I give up.

In other news, I bought a pair of size 8 shorts at Costco today and they fit *perfectly*. Very exciting, since all my other (non-workout) shorts are size 12.
Here they are:

I am getting proud of my continuously-flattening belly - I can't WAIT until it is F-L-A-T flat.

Oh, and I also had a cheat snack. I initially bought a Payday protein bar and it was GROSS. Tasted like chewing on a vitamin pill. So, I threw it away after 2 little bites and bought a completely unhealthy but absolutely delicious Reese's "whipped" candybar. I can't tell you the last time I ate an entire candy bar (not counting those "mini" ones they sell at holidays), but it was worth every junky calorie.

[DirtyMartini]

Phase 5 - Workout A2
One-armed dumbbell snatch
4x4x30
I'm frustrated. I keep trying 32.5 and can do it just fine with my right arm. My left arm gets near the top and RRRRRRT! comes back down. So I have to go back to 30 lbs. I'll keep working on it.

Dumbbell single-leg Romanian deadlift
4x4x32.5e

Barbell bent-over row
4x4x85

Dumbbell single-arm overhead squat
4x4x15/30

Dumbbell incline bench press
4x4x27.5e
(the PR is for being able to do all 4 sets with increased weight, not just 2 of them)

Plank
120s - 4 touches
120s - 2 touches (and only in the last 30 seconds!)
90s - 4 touches. I gave up. My triceps were killing me.

Reverse wood chop
3x4x30 w/dumbbell instead of weight stack. Because I wanted to.

[LWilson212]

If a reeses whipped wanted you to give up weight lifting, would you do it???
Great job on the new shorts! That's awesome.

[sveta]

Yey I finally found a fella-NROL4Wer on stage 5! I'm starting 5 tomorrow, and so excited about low reps I've noticed I never really improve from workout 1 to workout 2 and then make a jump between 3 and 4...I'm really curious to see your results! Keep up the good work!

[Lost Dog]

With my non-dominant arm, snatches with a heavy weight are a lot harder. I have a 10lbs difference between right and left on the heavy sets. It's form, rather than strength, for me. It feels so awkward to snatch heavy with my left. I don't pull as hard or as smoothly, so it doesn't go high enough to get under at the top, so I end up trying to press it up (no go).

[DirtyMartini]

Originally Posted by sveta

Yey I finally found a fella-NROL4Wer on stage 5! I'm starting 5 tomorrow, and so excited about low reps I've noticed I never really improve from workout 1 to workout 2 and then make a jump between 3 and 4...I'm really curious to see your results! Keep up the good work!

Funny, I was just telling John this weekend that I notice great strides in improvement on my first & last workouts, and not a whole lot in the middle. He's been reading a lot of Rippetoe lately and I started in on "Strong Enough?" this weekend. I'm thinking about doing one of his Practical Programming ones after NROL4W - something a little less fancy and focused on making improvements with every workout. I've enjoyed NROL4W for getting me interested in weights and learning not to Fear the Barbell(tm) but I'm starting to think that maybe some of the exercises aren't as effective as others I could be spending time on.

For instance, my core used to give out during planks. Now, my core holds up just fine but my triceps give out before it's over. So it seems to me that I could be doing another core exercise at that time if the objective is to strengthen the core. So, we'll see. I'll keep reading about what I think is going to work best for my goals (more muscle!).

[DirtyMartini]

Originally Posted by Lost Dog

With my non-dominant arm, snatches with a heavy weight are a lot harder. I have a 10lbs difference between right and left on the heavy sets. It's form, rather than strength, for me. It feels so awkward to snatch heavy with my left. I don't pull as hard or as smoothly, so it doesn't go high enough to get under at the top, so I end up trying to press it up (no go).

Interesting. I didn't realize that imbalances were normal or expected. And I didn't even think about form being different on either side, but it makes sense. Thanks for sharing; it makes me feel a lot better about being lopsided.

I know when I do my pushups, I have a definite bias toward leaning on my right arm to do the work, so I consciously shift my weight toward my left to make sure it's even.

I did 15 mins of HIIT and 20 mins of ss on the bike today. I read some of Practical Programming on the bike. It's interesting; he talks about how periodization is really more geared toward advanced athletes, rather than beginners, and how there is a lot more "how" than "why" on periodization out there. I'm curious about his beginner program (haven't flipped ahead yet) b/c I like his approach but would get REALLY bored on a program of squats, deadlifts, cleans, and bench presses.

[DirtyMartini]

For kicks... today I ate:

B: sauteed spinach, onion, bell pepper, mushroom on top of eggwhite patty (1/2 cup) and 1/2 whole egg
S: chicken breast on spinach salad (small)
L: grilled chicken & lamb with salad & hummus.
S: homemade protein bar & spinach salad
D: pancakes made with ww flour, protein powder, cottage cheese, egg white. Greens+ drink and a side of about 1/4 cup blueberries and 1/2 cup cherries

That'll likely be it for me today.

[DirtyMartini]

Phase 5, Workout B2

Barbell Romanian Deadlift/Bent-Over Row
4x4x95
Why not. Didn't quite get the full ROM on the last 2 in the last set, but I will next time.

Assisted pistol squat
Did these with the weights bench behind me, brushing my butt against the top of the bench with each lowering (but not sitting down)
4x4xbw

Wide-grip lat pulldown
4x4x70
Full ROM on these every single time. Will go for 80 lbs next time.

Back Extension
I have continued to struggle with a good replacement for these. I finally decided just to go with good mornings
1x4 swiss ball back extension

Good Mornings:
1x4x45
1x4x55
1x4x65 (obviously still figuring out my proper load here)

YTWL
4x4x10e
Better ROM on the "T" part of this, which has always been the hardest for me.

Swiss ball crunch
4x4 w/20lb overhead

Hip flexion
4x4 reverse crunch on floor, holding "up" position for 3-count

Lateral flexion - Swiss Ball Side Crunch
4x4x10 pounds overhead

Prone Cobra
0x0

Didn't feel like doing these. I was trying to figure out how to get the barbell from the GM's back onto the power rack & thought I might try a clean. Starting Strength is in the gym room, so I re-read the important parts (I've read that part before) and focused on my form and did it! And it was easy! And FUN. And it felt natural. So that was pretty awesome. I was so tickled with myself, I couldn't stop smiling.

[DirtyMartini]

I guess I'd better watch out. If I keep it up with the modifications, I won't be doing anything like NROL4W anymore.


Today's eats:

B: sauteed veggies with 1/2 cup egg whites & 1/2 egg
S: protein bar & spinach salad
L: BBQ chicken breast with lettuce & tomato & pickles & onion
S: chicken salad & 1/3 cup blueberries
WO: chocolate banana workout shake (I typically hate anything banana but this was good!)
D: hawaiian pizza a la Precision Nutrition

I should probably have a snack tonight, as that puts me around 1500 calories I think. Oh I did have a small piece of chocolate so add another 50 to that... (big whoop!)

[nutbar]

Originally Posted by DirtyMartini

I'm curious about his beginner program (haven't flipped ahead yet) b/c I like his approach but would get REALLY bored on a program of squats, deadlifts, cleans, and bench presses.

I'm doing his beginner program from SS (those moves you listed plus regular presses) and am loving it! I'll get bored out of my skull before too long but, in the meantime, I'm loving the simple change of pace after NR4W and it's allowing me to really concentrate on my form.

Originally Posted by DirtyMartini

thought I might try a clean. Starting Strength is in the gym room, so I re-read the important parts (I've read that part before) and focused on my form and did it! And it was easy! And FUN. And it felt natural. So that was pretty awesome. I was so tickled with myself, I couldn't stop smiling.

They are fun!! I just started in on those myself and can't wait for each time I get to do them!

[DirtyMartini]

John's doing Starting Strength but, I don't know, it just seems boring to me. But, maybe I should give it a whirl. I keep going back & forth.

What's the worst thing that could happen? I get stronger?

Besides, I used to enjoy running. It got boring after ~2 years... if it took 2 years to get bored with running, I probably won't get bored with even a small variety of lifts. Hmm..