Also. Speaking of the diet, I spotted cookies that looked something like this while SH and I wandered around the grocery store for, like, an hour looking for Laughing Cow cheese. I WILL have one (or three) with my next cheat meal.
For now, Diet Mug Cream Soda is my dessert. I swear it tastes like liquid cake in a can. And I don’t even like pop…
I’m glad it’s workin for ya. I got no real results from it accept that I think I trained myself not to eat as much, slowing my already slow metabolism down even further.
Cookie looks good…I could go for some cheesecake though!!
IF has worked well for me. I know I’ve said it before, but I like to eat. Lots. Its the only way I’ve found that I can diet and generally feel full and satisfied even when my calories are lower. Its not for everyone, and you and I are working with different bodies with different needs. How are things going? It sounded like things art better, but not “good” yet?
Cheesecake is one of those desserts that I like, but never actually want. If its there, I’ll eat it, but I won’t go out of my way to get it.
Fasted (it’s not really morning anymore) Cardiooooo! If I’m not training on a high day, I’m supposed to do cardio now.
TREADMILL 30 min @ 3.5-3.8 MPH, 4% inc
Stretching
I had an unplanned cheat yesterday. It was the only cheat meal I had this week so I’m not too upset about it. But I could think of about a million better things to use my cheat meal on.
womp… womp…
Its back! Super duper awesome workout! I think it was a combination of well timed stimulants and the high carbs yesterday.
New program started today too. Diet is going to get changed up a little bit. Basically, things are just going to be a little more structured than before. Cals/carbs are getting tweaked a bit too. Pre-contest starts in 3 weeks and I believe that involves my moderate days disappearing. Not sure what else SH has planned there.
The biggest reason for the change is because the back work needs to be reduced. The point of the high frequency was to bring it up during the “bulk” and that was a success. I feel like I need to be hitting other body parts more frequently which can’t happen with all of those back workouts. I still really want more delt and quad. I feel like I made good progress in those departments, but I still want MOAR.
Using Phil Hernon’s setup. I don’t know anything about it, but it seems a little weird…but he seemed to do just fine training that way. SH also said that he’s done it before and actually made gains one it while dieting. Sure…I’ll give it a try…
BENCH
45x10x2
85x5
105x5
115x5
INC DB
30x10
35x12
SMITH REVERSE GRIP
+0x10x2
+50x15
OHP
45x10
65x5
80x6 (not so strict)
ARNOLD PRESS
25x9
LEANING LATERALS
10x25
MACHINE PD
120x8
130x6
BB ROW
105x12
115x10
SMITH SHRUG
+130x15 (or 20?)
TREADMILL 30 min
You’re gettin lean as hell gorl! Good work.
Those cookies look mothafukkin RIDIC. RIDIC!
blargh.
Hmn I only need to lose um fifteen pounds to catch up to you. Should take me oh IDK six months :-/
Glad you got your mojo back. OFTEN for me its a diet SHIFT that throws things off takes a few weeks to adjust.
[quote]Hallowed wrote:
You’re gettin lean as hell gorl! Good work.
Those cookies look mothafukkin RIDIC. RIDIC!
blargh.
Hmn I only need to lose um fifteen pounds to catch up to you. Should take me oh IDK six months :-/
Glad you got your mojo back. OFTEN for me its a diet SHIFT that throws things off takes a few weeks to adjust.[/quote]
Spanks. I’m tryin. I’ve got at least that much more to lose over about the same period. People that know better than I do have said that it’s probably closer to 20-25 though. What. The. Fuck.
Slow and steady wins the race. You know what you’ve got to do and I know that you’ll get what you want.
I can’t wait to try the cookie this weekend. I actually thought they looked even better at the bakery.
I’m hoping the mojo sticks around. One thing that seems to have kicked in recently is the “brain fog” hopefully that will get better.
Afternoon lifting, PM cardio.
SQUAT
45x10x2
95x5
135x5
185x5 (add belt)
FRONT SQUAT
95x12
115x12
RDL
135x22
MACH PREACHER
+50x6
+55x6
+60x5
BB CURL
45x12
PINWHEEL
15x20
CG INC PRESS
45x10x2
65x8
95x4
SKULLS
40x10
TATE PRESS
15x15
treadmill 30 min
Not doing Tate press next time. Angered pretty much everything. Not sure what I’ll swap it for. I don’t really do much direct trieps work anymore.
Bah! 135x 22 for RDLs!k!? Dafukk! Is typo? Ima pass out just READING THAT!
[quote]Hallowed wrote:
Bah! 135x 22 for RDLs!k!? Dafukk! Is typo? Ima pass out just READING THAT![/quote]
No typo. Iz serial. 
I had been doing them on an aerobics step with 25s so pulling off the floor with a plate was cake. I think I got enough of a stretch to not deal with all the bs of building myself a platform.
Training program is set to have rep ranges. First leg exercise 3-6, second 8-12, third 15+. The exercises rotate each workout (RDL will be first for 3-6). I’m not totally sure what is reasonable for some of the stuff yet.
If you want to see something really brutal, I has a video of a DL challenge around here somewhere. Women do 155 for max reps in 2 minutes. I think I pulled 40. Some of the other PWs were crazy enough to try it too.
what contest???
oh damn tell that brain fog to take a hike. To me that represents velly bad things…yucky!!
I’m still trying to manage this slow and steady shit. I want to lose this weight right MEOW!!!
[quote]mom-in-MD wrote:
what contest???
oh damn tell that brain fog to take a hike. To me that represents velly bad things…yucky!!
I’m still trying to manage this slow and steady shit. I want to lose this weight right MEOW!!![/quote]
Beyond the Whiteboard is a crossfit site that posts up weekly or monthly challenges…Molly (mmgalb) won it, someone posted about it and then a few people decided to attempt it. I think Ouro, PMPM, and Snap were a few that did.
Brain fog is total yuck.
Tell me about it sista. I know that’s how it works, but I still has no patience.
Did my cardio today fasted. The usual. Then some abs.
treadmill: 30 min @ 3.7-3.9 mph, 4% incline
CRAY CRAY ROMANIANS! OMGOSH!!!
I can do the big wheels hands down to the top of feet (on the platform) for MAYBE ten reps full stretch… Honestly my Grip maybe is what gives first but shit girl thats nuts and hella explains DAT ASS!
[quote]buckeye girl wrote:
Did my cardio today fasted. The usual. Then some abs.
treadmill: 30 min @ 3.7-3.9 mph, 4% incline[/quote]
You hiting a HOT-ROX before that a.m. fasted cardio? I would!
[quote]Hallowed wrote:
CRAY CRAY ROMANIANS! OMGOSH!!!
I can do the big wheels hands down to the top of feet (on the platform) for MAYBE ten reps full stretch… Honestly my Grip maybe is what gives first but shit girl thats nuts and hella explains DAT ASS!
[quote]buckeye girl wrote:
Did my cardio today fasted. The usual. Then some abs.
treadmill: 30 min @ 3.7-3.9 mph, 4% incline[/quote]
You hiting a HOT-ROX before that a.m. fasted cardio? I would![/quote]
That’s about how my RDLs go when I do them off the step. Sets of 10, 135-145, looooow. DBs are fun too. Although I definitely have to strap up for those.
No HOT-ROX for me. I bought a bottle once and although it worked, it gave me terrible heartburn. I’m actually the only person I know of that doesn’t like it…Someone suggested that I try it with a meal but that totally defeats the purpose for me. I take my stims during the day while I’m fasting and eat my meals at night…
And today we have more fasted cardio
dogsled 2 plates, 16-18 trips
I lost count.
I didn’t eat my first meal until 5pm and today is a high day…this could be interesting. I’m training tonight once my tummy is ready to go.
Yesterday’s PM training.
REVERSE GRIP SMITH BENCH
+50x10
+70x8
+90x5
+110x3
BENCH
45x10
105x6 **should have done 8+ fresh, but I didn’t take the other benching into account
INC DB
25x23
LEANING LATERALS
15x10
25x6
OHP
55x10
ARNOLDS
15x15
SMITH SHRUG
+90x10
+140x10
+180x8
+200x4
MACHINE PD
90x10
115x12
BB ROW
95x20
Still experimenting with weights on some of the exercises. Workout was good. Nothing special.
Are you bigger than sh yet?
[quote]mmatt wrote:
Are you bigger than sh yet?[/quote]
My calves might be bigger?
Serially, he looks freakin’ fantastic. He knows his stuff and it really shows. I’m so lucky to have such an awesome man.
RDL
135x5
155x5
185x6
SQUAT
45x10x2
95x5
135x8
155x15
FT SQUAT
85x21
PINWHEEL CURL
25x8
30x6
bPREACHER[/b]
45x15
BB CURL
30x25
HS DIPS
+90x10
+140x8
+160x6
INC BB BENCH
45x10
80x8
SKULLS
30x20
I’m not 100% on the reps for a few exercises. I’ll double check when I have my log in the same room as my computer.
No cardio today. Didn’t stick to the meal plan either. The last few days hit me hard today and I was totally beat. I got home after work and “lunch” and took a nap. I probably could have slept twice a long as I did. But I had to get up if I wanted to train at all today. Had a scoop and a half of pre-workout and it never really hit but I had energy to train and felt better than expected.
I didn’t eat massive amounts of food, but I’m sure I’m over. I don’t even care to find out. Had two large slices of pizza with chicken, 3 small enchiladas, and a bowl of ice cream.
