Ok, I am going to make myself do this log....
1. for some accountability to myself and all of you pro's out there that know a ton about nutrition and fitness
2. To give myself something to look back at and laugh at, and realize my gains (or losses)!
My goals:
Would like to LOSE FAT% and GAIN MUSCLE mostly because my number on the scale isn't something I am trying to change.
I recently lost about 15 lbs and just one year ago Feb-26-07 I weighed
155 with a BF% of 33.9% so I am happy with my maintaining that weight for about 8 months now.
This Feb-28-08 I dropped down to 131lbs with 25.8%, which I would like to improve. I lost this weight through restricting calories and consistently working out with weights, spinning classes, interval training, etc... so this has been hard for me to eat more and also get the RIGHT foods in my body.
I am learning a TON from you all though on how to trust this program and to get on a protein supplement that is not vegetable protein, but instead Whey protein You all are very informative, I love this forum!!!
Here are some current measurements
neck- 12
bicep- 10.5"
Bust- 34" (no laughing! I have no chest, I know!)
Waist- 30.5"
Hips- 33.5"
Thigh- 21.5"
Calf- 14"
I started 3/10/08 STAGE 1 Workout A Squat
95#/15, 105#/15 Push ups
regular floor pushups 2x15 Seated Row
80#/15, 85#/15 Step Ups
8#/15, 10#/15 Prone Jack knife
10#med ball/8, 10#med ball/8
Workout B Deadlift (did Romanian first week, oops!)
95#/15, 105#/15 DB Shoulder Press
20#/15, 25#/12 Wide Grip Lat Pull
65#/15, 70#/15 Lunge DB
15#/15, 20#/15 Swiss Ball Crunch
10#med ball/15, 10#med ball/15 (again, forgot to chk the reps!)
I am all over the place on nutrition.....I am working on it!!!
I am used to getting about 1600-1700 calories a day to maintain my current weight. With this plan it says (roughly) I will need about 1956 on non-w/out days and 2200 on w/out days.
So far, I have logged in the last 4 days....2000cals(nonw/out), 1381 cals(non-w/out), 2000cals(w/out day), and then 1900(non w/out).
My protein has been 73g, 65g, 82g, and then 118g.
I am at least improving, but it has been tough to get it all in....especially eating when I am not that hungry but also eating stuff I don't really really want to eat like cottage cheese! If you asked me to eat more cals in fruit I can do that but those don't pack that many g's of protein Any suggestions are welcomed I know Lou says to not worry about this during Stage 1, but I can see so many reasons to go ahead and start this...only problem I am seeing so far is I have GAINED 2 lbs since starting I am up to 133 today (water weight?). Not like I am freaking out or anything, but do I need to trust this system and that eating more cals and protein has worked for you....AND that I need to trust it!!! haha or is it just the pure jump in cals alone that my body is just adjusting to that??? hmmm? not sure?
Thanks if you took the time to read this loooong w/out log! Nikster
ps- not sure how to do pictures on here yet, but when I do, I will post a before picture.
Ok, up to 134 today....was frustrated so I asked the girls about gaining weight BEFORE losing it again. I am assuming it is from all the sudden protein (I was probably only getting 1/4 of what I am shoveling in now!). Not going to stop though, I am trusting everyone that this is short term water weight (thanks ladies!)
I am going to gym to do HIIT today and maybe 1/2 of spin class if I have the energy left?? haha LOVE doing intervals though, I don't like steady state aerobics because it bores the hell out of me.....I am very sore today from deadlifts but less than I usually am, so I guess the Whey protein has been really helping with recovery!
I was going to post "Before" pics but still can't figure that out but haven't spent much time on it either...so anyone want to tell me how to do that please feel free! haha
Welcome! You can feel good in that you're lifting way more than me and I'm almost finished with stage one.
As for the photos, do you have them on your hard drive or online somewhere? If you have them on your hard drive, click the little paperclip icon above to attach them. If you have them online somewhere like Flickr, just click the little photo icon above and paste in the link.
Thanks Amblus....read through you log just now, very impressive and inspired me to throw out my scale! (or at the very least STOP obsessively weighing myself every damn morning!!!! ARGHHH!)
I have a feeling with this program, you can't help but lift more than you ever thought possible!
I am impressed with your mountain bike though! North TX is pretty flat so mountain biking is more like "hill" riding.....haha and I don't own a bike but REALLY wish I did! I would maybe get into races if I did. I have been doing spin class for a looooong time but as I figured out with running a 1/2 marathon--you CAN'T train on a treadmill and expect the same result outside!!!! haha it was a HUGE lesson learned so I am sure spin class does not magically = great riding outside! LOL can I get an "AMEN!" from the peanut gallery?? haha
you have inspired me to post my before pics so a big Thank you!!
Now for the HIIT....walked on treadmill at 4 incline and 4 speed for 15 min. just to shake the cobwebs off my sore hammies! Then went to spinning class, only made it for 45 min. before my legs were screaming at me to GET OFF!!! haha Sooooo, per most of your advice, I listened to my body and got off and went home for rest....
It is hard to get out of that athlete mode of thinking "play through pain and push, push, push" so I am learning to listen since I am older and would be upset to get injured in only the 1st stage!!! haha
Anyway, spinning kicked my BUTT so I am glad I did that today, I feel much better
haha Sooooo, per most of your advice, I listened to my body and got off and went home for rest....
Congrats for listening to your body. I've been an athlete most of my life, too, so I understand how hard it is to say, "No, really, I'm done, and I need to stop now."
I noticed in the Unofficial post you said you'd done & liked Alwyn's Afterburn program. What's it like? How does it compare to NROLFW so far? I'm starting to look at what to do after NROLFW (even though I'm only in Stage 2!) and that's on my list.
I had to look ahead in the book NROLFW to see how it compared....but some of the exercises are the same. This was where I was formally introduced to the bulgarian split squat and I still have a LOVE/HATE relationship with them!! haha I see we get to do those again in this book (yeah~).
Afterburn in 16 weeks and I didn't follow his nutrition at all....but am following it in this NROFLW book! I can see it makes ALLLLLLL the difference to fat loss. I felt very strong after doing Afterburn, I recommend it. Any program by Alwyn is great.....you just can't go wrong with him and he kills you either with weight you are using OR the 0 sec. of rest between supersets!!! And his nutrition is a bit different than this book.
He does do basically the same as HIIT though, he calls it Energy System work and he has you do a certain number of "rounds" of intervals with each 4 week workout separation. Once you have done NR book, this will be even easier to catch on to.
It was hard to remember bc I did another Lou book for a year, that was my longest program I had done. That was called The Book of Muscle and it has a beg, intermediate and advanced section....he hits abs each workout day and it is a longer program but I do suggest that one as well...it was good and switched things up every 3 weeks which I like a LOT since I get bored and felt my body adjusted to the weights each time.
Hope that helps a bit. Most of the lifts you will have done/seen before with NR book, but some lifts would be new.
Had a great workout yesterday, felt really good to go in the afternoon rather than the morning! However, am up another lb on the scale so I am going to try working with my calories since it has been one full week and I just keep going up. Only going to cut 200 cals to see what happens but keep protein around 150g. I would like to see what happens.
Workout 3A
Squat (2x12)@105,@110 (did not go up because I was trying to squat down lower)
Pushups (2x12) regular tri pushups
Seated Rows (2x12) low cable mach. @95, @100
Step Ups (2x12) on step with 4 risers w/20# each hand, 2/25#each hand (25's were hard since my hands were having a hard time gripping these after about 10th rep!!
Prone Jack Knife (2x10) @BW and trying to come up on toes like video and was a little harder. Might try one leg at a time next A workout, just to challenge this move?? I am not finding it to be that hard?? or maybe try more reps?
HIIT on treadmill
Did 5 rounds of intervals: 1' @7.5, 1' @6.0 *felt really good and could have gone faster but held back so I could improve each time.
Have you thought about raising your step height (ie a bench) and dropping the weight. This would save your grip and would also increase the difficulty of the exercise by increasing your ROM.
I saw that some were doing it on the weight bench, but I find that platform too soft? I wobble around much more on that surface.
Our gym has really padded their bench's up I guess? I was going to measure the bench outside of the raquetball court and see if that is a better height....otherwise I can just add risers to the step that I am already doing this on. Good suggestion though, I will try that next workout
Hey Nikster. About the weight gain. I had to do this for my head. If your original cals were 1600-1700 a day, do some math. Just use plain old 3500 cals = a lb. Of course it doesn't account for afterburn . But I bet there is no way that amount of gain is fat. So get your head straight.
I Pigged out last weekend, I was an eating fool and I even thought I was not until I logged. I went into a great panic. Well all the over eating I did really truly amounted to .61 lb weight gain. I was sooo relieved. It is perspective. I nibble all day, but I am with you, gimme more fruit forget that protein stuff. But it will come. And do that cottage cheese recipe with SF pudding, it tastes a lot better that whey *chuckle*
Had a great workout yesterday, felt really good to go in the afternoon rather than the morning! However, am up another lb on the scale so I am going to try working with my calories since it has been one full week and I just keep going up. Only going to cut 200 cals to see what happens but keep protein around 150g. I would like to see what happens.
It's probably just water and/or the normal "wobble" in our weight. No matter how well we follow our weigh-in rituals, there's usually something that has changed in our bodies.
I see you're in Stage 1 and that your goal is to gain muscle. Unless you're also having your body fat measured with your weight and are sure you're gaining fat, then, again, it's probably just water. The book's suggestion is to stay at calculated calories for at least 4 weeks, and then possibly to adjust based on the beginning and end results.
And look, you said you had a great workout and felt wonderful. Why let an inanimate object decide that you shouldn't feel good about yourself? Your workouts over the last few weeks haven't been useless, no matter what that scale tries to say.
Quote:
Originally Posted by Nikster
I saw that some were doing it on the weight bench, but I find that platform too soft? I wobble around much more on that surface.
Our gym has really padded their bench's up I guess? I was going to measure the bench outside of the raquetball court and see if that is a better height....otherwise I can just add risers to the step that I am already doing this on. Good suggestion though, I will try that next workout
Yeah, a more stable platform would be a good idea. I don't know how helpful your gym staff is, but they might be able to help you find a way or place.
I work out at home, and one of our benches was my dad's in the '70s. It hardly more than a plank of wood. Our other one we bought a few years ago, and it has about 3 inches of padding... I guess equipment manufacturers want us to be "comfortable" while we work out.
I know, I know, I shouldn't worry about the scale but mine gives body fat too and mine was 25.8% when I measured on March 1st and then this morning was 26.8%?? I know those things measure water though so like you all said, could be water weight for sure! I really try to not obsess about the cals....but can't help it. It truely IS all relative to each situation as to what we focus on. And rather than hide that flaw, I am just going to put it out there and I like to talk it out with peeps that can help me "get my head straight"....but don't worry, won't make you babysit me about it
This forum will stand as my many "voices of reason" so I appreciate all the comments! haha keep em' coming.
As for the help in my gym.....errrrr, I try to avoid the trainers bc they are a bit like vultures coming for prey! haha (I can see now the benefits of workout at home!) and if I may.....just rant a bit on what I should say to the trainers in my gym???? Besides, like someone else pointed out on here, you have to find someone that walks the walk before you respect their opinion and I have not seen ONE client in there that has completely transformed their bodies.
Here is the scenario--There are roughly about 10 on any given day just walking around the floor asking to train. Add in the super high turnover and that puts someone new there every other week and you get asked all over again. I even watched one make fun of me and my sis doing jump rope intervals and he told his client that what we were doing was a waste of time???? HUHHHHHH????
I talk to most of them and most are really nice, but I hate it when they ask when I am going to "let them do my free training session with them and REALLY get a workout?" haha As if mine is just a waste of friggin' time.
Nothing against trainers honestly, I have much respect for the good ones and I even aspire to BE one!!!! But, I just can't get over someone asking me "if what I am doing is working for me?" I just want to say...uhhhhh, you tell me? I usually say, I am happy with my workout and I can't afford a trainer but thanks anyway *insert my now please go away so I can start my next set bc it's been 60 seconds already* smile
Arghhh, sorry for the rant But, since your comment was really not about trainers (haha) but about finding someone to help me, I will maybe ask one tomorrow! haha (sorry, got off track there!!!)
Anyway, I was reading that most of you let yourself cheat 10% of the time on your diets. I feel like if I cheat AT ALL, I gain weight, like an uphill battle all the way I will go back to my maintenence cals and take that through the rest of STage 1 as you suggested thanks!
As for the help in my gym.....errrrr, I try to avoid the trainers bc they are a bit like vultures coming for prey! haha (I can see now the benefits of workout at home!) and if I may.....just rant a bit on what I should say to the trainers in my gym???? Besides, like someone else pointed out on here, you have to find someone that walks the walk before you respect their opinion and I have not seen ONE client in there that has completely transformed their bodies.
Ugh, that's no fun. Maybe ask one of the guys at the front desk? I don't know about your gym, but in the ones I've known, the front-desk workers weren't trainers. So maybe ask them for a step or box.
Quote:
Originally Posted by Nikster
Anyway, I was reading that most of you let yourself cheat 10% of the time on your diets. I feel like if I cheat AT ALL, I gain weight, like an uphill battle all the way I will go back to my maintenence cals and take that through the rest of STage 1 as you suggested thanks!
Personally, I do badly at planning meals, so I can't say "Meal X is a cheat meal." And if I designated something as a 'cheat', I'd most likely go overboard. Besides, I have a problem with using food as a reward (and then eating way too much), so I can't call something a "cheat". I usually eat well, but if I have a craving for something, I'll let myself have a bite or two.
Quote:
Originally Posted by Nikster
You are right, I know. I shouldn't....thanks for the kick in the head
Ok, not going to whine about my weight again Making this a good day!!!
IT's Easter after all
Workout 3B- This week is 2x12 except SBcrunch is 2x10
Warmed up on Elliptical for 10 minutes.... Deadlift- (w/up set 65#/10) 105/12,115/12 DB Shoulder Press- (w/up 10#/10) 25/12, 25/10 WG Lat Pull Down- (w/up 50#/10) 75/12, 75/9 (really started lacking in form and couldn't pull it down to chest all the way so I stopped at 9) DB Lunges- (w/up 10#/10 each leg) 20/12, 25/10 Swiss Ball Crunch- (w/up with bicycle crunches on mat 10 each leg) 10#DB above head/10, 2nd set I did no weight but crunched on SB with one leg up *this is very hard to balance and also I can't get as much ROM but it is very challenging*
Did not do any cardio today bc I plan to go to spin class tomorrow morning instead of doing weights again....and since it was Easter and wanted to spend time with the fam Felt good today to do weights, but didn't feel super strong today despite being able to go up in most of the weights, I couldn't finish all the reps....I am trying to get more sleep too, I went to bed at 11pm or later most nights last week so I am going to strive for around 10:30 this week....although, I see it's almost 11pm now! haha Going to catch some zzzzzzzz's.
Well, I am getting pretty bored on this Stage but hanging in there! I am halfway through so I guess that is a positive note!
Went up in most weights again so that is always good, but in the gym switching machines sometimes it is hard to maintain the weights consistently!!!! ARGHHHH!
Workout 4A - Still (2x12) for most sets, except prone jack knife (2x10)
*warmup on treadmill walking just to get my knees warmed up.... bc I was sorta warm already since it is warm outside today yeah! ALLLLLL windows are up in my house and it feels great!!!! Bring on SPRINNNNNNNG!
Squat:PS- tried that breathing technique from the video (forgot who pstd it sorry?) but thank you to whomever did!!!! but it really does get me to tighten up everything which feels good and more safe! warm up set 65#/10, 105/12, 110/12
Push ups:
these seemed hard today but maybe bc my arms were already sore?? I did a little extra on my push ups though, just for fun warm up set at 45degree angle/10, reg tri push ups/12, reg tri push ups/10,
then added eccentric (tri push up) for 5 sec. down and put knees down to push back up, did that 5 x and my arms were shaking!!!! loved it!!
Seated Row on low pulley: warm up set 70/10, 105/12, 115/12 *could go up for next time*
Step Ups: went down in weight but changed my platform to the bench to add some height... warm up set: BW/10, 10/12, 15/12 (*could have done 12# for 1st set but they were gone as usual )
Prone Jack Knife: added some extra here too, just felt like killing myself today in the gym!
warm up set (2 legged) BW/10, (1 legged) BW/10, (1 legged) BW/10
then did 1 legged jack knife with push up FUN! 1x10 each leg.
Good workout, felt goooooood and my legs were so tight afterwards! looooove it! 2 girls asked what workout I was doing and commented on my always doing "weird ab exercises"....haha
Wellllllll, I am starting to doubt anyone actually reads my crap because no comments are ever on here! haha That ORRRRRR I can choose to believe I am not doing anything out of whack too crazy and I am on track and have full support hehe
I am a bit behind on posting....I did workout P1/4B on Thursday evening after a loooooong day (explained in a moment). I then totally sucked and couldn't get my HIIT workout in today (Fri), because I have had my identity stolen and therefore a GINORMOUS mess on my hands with forgery and fraud~ NICE! and I have been doing damage control for that for hummmmmm, about 3 FRIGGIN' DAYS STRAIGHT NOW!!!!! ARGHHHHH!: mad: That is me VERRRRRRRRRRY pissy! But went to gym Thurs. night with quite a bit of attitude and not wanting anyone to even look at me wrong for fear they might be the culprit!!! haha Such a terrible violation so I am just hatin' life right now~ARGH!
Anyhoo, workout went like dis' -- no warm up, not really needed since it was 84 degrees that day! HOT! and I have no a/c in my car right now (double suck) so needless to say, I was perty much already warm and thus decided to just go tear it up anyway and sweat and be stink-0 with all the other peeps up in there anyway!!!haha (our gym doesn't believe in a/c in a gym I suppose?)
Deadlift: (2x12)
warm up set: 65#/10
110/12, 120/12 (yeah me! went up again!)
DB Shoulder Press:
warm up set: 10/10
25/12, 25/12 (was happy I pulled out 12 since I couldn't get all 12 on that 2nd set last time!
Wide Grip Lat Pull:
warm up set: 50/10
75/12, 75/12 (couldn't go up, felt really hard on that 1st set already! oops!
Lunges DB:
warm up set: 10/5 each leg
20/12, 25/10 (so mad at myself that I couldn't eek out just 2 MORE!!) haha maybe next time!
Swiss Ball crunches:
no warm up
2 x crunch with 5#DB overhead and balancing on one leg
Then did some pike crunches too and 2x10 each side of side crunches on ball with feet anchored on wall. (from Paul Chek stuff)
I am staying at this current weight. I am happy I am not going up, but completely confused by it .....we shall see what happens and I am looking forward to critique on my before/after pics from Phase 1!!!!!
Going to bed and going to pray for no more attacks on my fam right now I don't think I can take any more personal disasters for now!!!
But, hey! at least I get to sweat out my fear and anger in the gym right!!!??
Nikster~
Squats: 3x10
warm up: BW/25, 65#/10
105/10
110/10
120/10 (last 3 were pretty bad though, didn't go low enough I don't think :<
Push Ups: 3x10
warm up: 45 deg. pups/10
tri push ups on toes and hands 3x10 (very hard today, guess from last time?) Finished with an eccentric push up count of 5, then hold at bottom for 5 seconds!!! kicked my butt but I love em'!
Seated Row: 3x10
warm up: 70/10
115/10
125/10
130/10 (*this seems so wrong that I am doing more weight in rows than in squats!!! but, guess it's the machine and pulley system that somehow helps you???) weird though!
Step Ups: 3x10 *did these on bench again and it is so hard! UGH! hate these~ hate these~ hate these!!!!!
warm up: BW/6
20/10
25/10
25/10
Prone Jack Knife: 3x12
no warm up needed
2x 2 legged reg./12 JK
1x 1 legged/12 JK OUCH!
**Already feeling sore in my abs so prolly will feel great tomorrow!!
Nik~
Last edited by Nikster : 03-30-2008 at 09:43 PM.
Reason: wrong week!
Something to remember - people will post if it seems like you're having problems or need advice. If things seem to be going ok, they'll check your log and most likely move on without posting. For your swiss ball crunches, try putting your feet on a bosu ball or against (or on) a weight bench.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Something to remember - people will post if it seems like you're having problems or need advice. If things seem to be going ok, they'll check your log and most likely move on without posting. For your swiss ball crunches, try putting your feet on a bosu ball or against (or on) a weight bench.
I know, I thought so too....it was just a shout out to see if anyone was out there!!! haha thanks for stopping in though, I like to see that someone might actually be reading. Maybe I am just needy!? haha
And for the bosu ball, I love those things but my gym doesn't have one I will take the suggestion for the feet on bench though, just to change it up!!! thanks!
Wellllllllll, I went to the gym today to do a "light steady cardio" for my "in between weights day"......but ended up in spinning class The music LURED me in!!! Dang that upbeat techno stuff!!! LOL!
I did 35 min. of class rather than staying all 60 min. so I could go do something else and after hearing VIVA LAS VEGAS, DIRTY VEGAS, and teh theme song from CSI Vegas.....I couldn't stay for any more. haha clearly, the instructor had a Vegas theme...huh?
I decided to run stairs (again ipod music was good so I was motivated to keep movin'!) Which got me thinking about a question to ask all of you (below)....
I Ran up and down stairs 10x, rest 60 seconds, then did it again skipping a stair this time but only did 5 --there were too many peeps on the stairs going up/down and it gets crowded fast.
I then went to the basketball ct. gym and made up some cardio stuff to do but for the most part got my heart rate up I was going to take it easy but I figured if I had the energy, might as well use it up
Total Cals burned: 534 in 1 hr.
I will start posting my carb/fat/protein % since I finally got on fitday.com and started tracking it.....I was pretty off on my %.
Anywho, here are my questions.....if anyone is still reading this far..haha
1. What music is on your ipod/MP3 right now? I am always looking for new/good/upbeat music for my workouts!!! I figure this question has probably been asked, but I am sure there are new songs out since the posts.....
2. Anyone have any good/healthy (and yummy!) recipes for shakes or desserts containing ricotta part skim cheese? I have used all the ones in the book, just wondered if someone has any more? Thanks
Hi - I am mostly a lurker here but looks like we are in about the same spot of stage 1. Your workouts look impressive! Great work! I also like to do random things if I have more energy. I work out at home and the snow is just starting to melt here, so I am limited when it comes to intervals. One way I get HIIT in when its cold out is doing side to side jumps over my barbell - strange but it works! I wish I was deadlifting and squatting as much as you - my back seems weak in proportion to my legs and I had some back trouble last fall so I don't want to overdo it just yet.
Anyway, to answer your music question....music is very key to my motivation! I lean toward the indie/alt/rock music so some of my favorites for working out are Muse, The Bravery, NIN, Queens of the Stoneage, Foo Fighters, and The Verve.
Hi - I am mostly a lurker here but looks like we are in about the same spot of stage 1. Your workouts look impressive! Great work! I also like to do random things if I have more energy. I work out at home and the snow is just starting to melt here, so I am limited when it comes to intervals. One way I get HIIT in when its cold out is doing side to side jumps over my barbell - strange but it works! I wish I was deadlifting and squatting as much as you - my back seems weak in proportion to my legs and I had some back trouble last fall so I don't want to overdo it just yet.
Anyway, to answer your music question....music is very key to my motivation! I lean toward the indie/alt/rock music so some of my favorites for working out are Muse, The Bravery, NIN, Queens of the Stoneage, Foo Fighters, and The Verve.
I am always coming up with new stuff to do at the gym....just because I get bored mostly! That is why I get such strange looks I think?? (that or they just think I am plain weird!??) haha so add in this crazy heavy weights workout and they pretty much just roll their eyes at me on a daily basis! ha! which makes me roll my eyes just as much. I can't wait until I do the 1 arm DB snatch because that will for sure get their attention....haha
Yesterday I tried doing a prone roll out ab exercises on the seat of the rowing machine with the moving seat! haha Surprising how hard that was to stabilize too!!!
Sounds like your jumping over the bar is great! I bet that really gets your heart going! any plyo work like that and I will be sucking wind!!! WHEW! I think that is a good idea though! great job! A few weeks ago I got into jump roping and tried to do intervals....starting with 1 min then 2 min...etc....but never got past 3 min!!!! I didn't know it took such stamina to speed jump rope, that is HARD! haha and I read in a mag. that Hilary Swank did those for her boxing movie and was doing 1,2, 3....min. intervals on jump rope up to 5-6 min. straight!!!! I was impressed!
I also know how quickly we adapt to new things so I could seriously walk in and do a diff. cardio every time I walk in there.....just to keep things fun! I still love spinning class but if I take enough time away from it, it is new all over again and harder than ever!
I will def. check out that music....I use music a lot to give me the right attitude for lifting....and get me pumped up.
Also, my gym tends to play songs for the mass generations bc the radio will play "Twist and Shout" followed by "Trouble" by Pink! followed by some older Michael Jackson song!!! haha and then around 5pm I think they figure that the after work crowd is mostly males who "love the 80's" (some songs I love, don't get me wrong!) and they are jammin' out to it and swinging massive weights around totally taking them back to those days hehe (*again, not hating on 80's....Guns N Roses is one of my fav bands
Anyway, thanks for the suggestions and keep working on your DL and Squat weights...it will come. I think you are wise to not push something that is giving you pain or from a past injury.
I have had shoulder surgery so I know what you mean about taking it easy!!!! I never, never push it or it will dislocate on me!!! OUCH!!!!!
I can't wait until I do the 1 arm DB snatch because that will for sure get their attention....haha
The 1-arm DB snatch is a blast to do!
Quote:
Originally Posted by Nikster
I have had shoulder surgery so I know what you mean about taking it easy!!!! I never, never push it or it will dislocate on me!!! OUCH!!!!!
I second the OUCH on the dislocations Mine was an elbow, and it wasn't pretty. The good thing about a lot of these exercises is that they work the shoulders and elbows and wrists from a lot of different positions, which should help those joints become and stay stronger.
Going to try to log food on here too, 1st day on Fitday.com
Total Cals: 1878
Carb/fat/protein 42/34/24
*could do better but tonight I gave blood and I had to drink a powerade and 4 ritz pbutter crackers before I left....it had been too long since I had eaten. So that messed up my carb percentage a bit. still need to get some more protein though.
QUESTION: Does anyone have a problem with having protein shakes at night?? It is 10pm here and I could drink a shake before dinner if it would help A) with recovery and B) with recovery of loss of blood? Any thoughts? Should I just skip and not load in calories this late at night?
Niksters w/out log--eat more protein!
pro's out there that know a ton about nutrition and fitness 
Any suggestions are welcomed 
)
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