Forgot to write yesterday’s food down. Ate quite a lot!
Post-training: 2 scoops whey, 2g fish oils
Lunch: 2 100% beef burgers (no rusk) wrapped in bacon, carrots, broccoli spears and pea shoots with olive oil/balsamic
Afternoon: Fudge yogurt with blueberries
Evening: Carrots and houmous
Later: More fudge yogurt with blueberries
Off to the gym now.
LMAO! I just got asked out by a buff young black guy at the gym. I was stood by the lockers in a crop top after spinning, having peeled off my sweaty shirt, and he came by with his friend and checked me out. I smiled politely and went back to putting my jacket on and he came back on his own and asked me for a drink. I reckon I had at least 20 years on him. I pointed this out to him and he said he liked older women. Heh. Recomp must have worked!
Anyway, training for Friday, September 2nd (last day of the holidays, whimper)
Legs. And spinning. I must be nuts.
20 hypers
20 reverse hypers with V at top
20 clams (per leg)
20 single leg hip thrusters (foot on high bench) (per leg)
20 overhead bulgarian split squats, 5kg body bar (per leg)
20 bosu ball squat/sit-up combo thing
In the free weight room:
10 stepovers pin 8
10 stepovers pin 10
2 x Bar x 10
30kg x 10
3 x 40kg x 10
3 x 45kg x 8 (+3 reps per set)
3 x 50kg x 5 (+2 reps per set)
3 x 55kg x 3 (new weight)
These are coming along pretty well now (especially as my groin started off a bit tight from yesterday’s run).
I’m still squatting to a bar - I will do for the forseeable future, just to make sure I don’t cheat on depth. I see a lot of guys coming in, loading up the bar and doing quarter squats. I don’t want that to be me.
Squats actually took me more than half an hour to do, so I had to rush through the accessory work in order to make the spin class after. I wasn’t taking long rests, either.
3 x 20kg x 10
40kg x 10
50kg x 10
60kg x 10 (ouch - major pain face going on here)
35kg x 10
37.5kg x 8
45 minutes spin (hard class)
I like the Friday instructor better than the chap who teaches the other classes because she focuses on actually cycling rather than silly stuff like handlebar push-ups. Unfortunately she is leaving (and in any case, I’ll be working Fridays as of now).
Flo turned up today so I didn’t weigh. I will do that tomorrow or possibly Sunday. I’m not expecting a big loss, to be honest - I think I’ve actually gained muscle. I’ve certainly got stronger at a few things.
Anyway, summer seems to have returned for the next couple of days. I’m going to a movie on Sunday with a friend, and maybe some Japanese food, and then back to school for “inset” (staff meeting/training/preparation day) on Monday. Then it’s seven weeks until the half term holiday.
Food will be logged when I’ve eaten it.
[quote]Cal Jones wrote:
LMAO! I just got asked out by a buff young black guy at the gym. I was stood by the lockers in a crop top after spinning, having peeled off my sweaty shirt, and he came by with his friend and checked me out. I smiled politely and went back to putting my jacket on and he came back on his own and asked me for a drink. I reckon I had at least 20 years on him. I pointed this out to him and he said he liked older women. Heh. Recomp must have worked!
Food will be logged when I’ve eaten it.
[/quote]
Because right now you’re stuffed with your buff young black man’s meat?
SO, you said yes right?
It wasn’t a page back where you noted the absence of sex in your life. YOu better have said yes.
Congrats on your recomp!
whoohoo, you go girl!
;0 
hahaha
yes? you said yes??
No, I let him down easy. He was cute but I’m not just looking to get laid. I seriously doubt we’d have much in common.
I was amused and flattered but not really interested, truth be told. It was nice for my ego, though.
[quote]Cal Jones wrote:
He was cute but I’m not just looking to get laid. [/quote]
CRAZY TALK!
right here, crazy talk…
there are no downsides, you nutty brunette!
(shakes head)
Today’s food:
Post training: 2 scoops whey, 2g fish oils
Lunch: Baked potato with butter and smoked salmon trimmings, salad with olive oil/balsamic (also, two carrots and houmous waiting for the potato to cook)
Tea time: Fudge yogurt and blueberries
Evening: Carrots, houmous, a couple of mini beetroots, 2g fish oils
I was rudely awoken at 4.45am by the sound of a distressed rodent that had fallen foul of a glue trap. I’ve been putting poison down for a while but they keep eating it and coming back, so I ordered the glue traps last week and put one down last night. And it worked. After finishing it off with a meat cleaver, I realised I wasn’t going to be able to go back to bed so messed around on the computer until it was time to go to the gym.
20 lateral raises (2kg dumbells for all below)
20 front raises
20 overhead presses
20 curls
20 hammer curls
20 L raises
20 bent over raises
2 x Bar x 10
25kg x 10
30kg x 8
32.5kg x 5
35kg x 3
First time I’ve lifted 35kg in a long while. My best last year was a single at 40kg. I want to get back there.
Rear flyes (on an incline bench): 4kg x 20 (+5), 6kg x 15 (+3), 8kg x 10
Push-ups (hands below shoulders): 20, 15, 10
Really wish I hadn’t gone for 20 reps on the first set with the dumbells because matching it with push-ups was brutal. I guess I need to work on my push-ups, eh?
Skull Crushers: Bar 17.5kg x 15, 20kg x 12, 22.5kg x 10
Hammer Curls: 6kg x 20 (got carried away), 8kg x 12; 10kg x 10
I went and weighed the EZ bar - it’s 10kg. So I’m now including it in the weights given.
11, 6, 5
First set was good, but I just died on the other two. I guess it was all those push-ups.
Rope Pushdowns: 10kg x 15, 12.5kg x 12, 15kg x 10
Dumbell Curls: 6kg x 15, 8kg x 12, 10kg x 10
45 minute spin class. New instructor today - she was alright.
Did some handstands, forward rolls and headstand practise.
Despite Flo being in town and the fact my colon is backed up enough to need Dynarod, I decided to weigh. Note that this weight includes yoga pants, a very sweaty vest and crop top and my Vibrams.
11 stone 2lbs (156lbs)
So, since I started the recomp, I’ve lost…2lbs. I guess 1 or 2 of those pounds will disappear once I’m less bloated but even so, it’s not a great loss, considering.
However, I also did the bodyfat and whilst the accuracy of these things is questionable, mine has gone from 26.6% to 23.9%.
Neck: 14" (no change)
Shoulder Girdle: 42.5" (+0.5)
Chest (pecs, above boobs): 37" (no change)
Waist: 28" (-0.5" - it was 27.5" two days ago, so it’s likely bloat)
Bellybutton: 32" (-1")
Hips (widest part): 40" (-0.5" - again, this was 39.5" the other day)
L Bicep: 12.5" (-0.3")
R Bicep: 12.5" (no change)
L Thigh: 24.75" (-0.25")
R Thigh: 24.75" (0.25")
L Calf: 14.75" (no change)
R Calf: 15" (no change)
So, nothing dramatic on paper, though the mirrow shows progress. I will weigh and measure again next weekend so that I can be sure I’m not bloated and constipated.
Fun tidbit: the weight machine measures my height at 5’7.2" on most days, but on days where I’ve been doing overhead presses and headstands, I’m always 5’6.9". Can anyone say spinal compression?
Just had a protein shake but will log eats later.
Cal: If I were you I would never get on the scale again. That bitch is mean to you. The body fat % change is impressive. Stay focused on that. And the changes you see in the mirror and how your clothes fit. You are well on your way to achieving your body composition goals. And good progress in the gym too!
Heh yes, I’m not too devastated, actually. On the one hand, I’d like to be lighter because it would be easier to do pull-ups and also to help me when I run (although obviously, my running activities have been curtailed due to the foot). But mostly I just want to look good naked. Shallow, yes, but who doesn’t, at the end of the day? If guys half my age are hitting on me, I must be doing something right!
Eats… fewer carbs today, because I’m trying to get rid of my bloat…
Post training: 2 scoops whey, 2g fish oils
Midday snack: 3 carrots, houmous (that’s the last of the houmous now. I love that stuff)
Lunch: 3 egg omelette cooked in coconut oil, broccoli spears, salad with olive oil/balsamic
Evening: 2 scoops whey, 2g fish oils
The mouse bait in the kitchen was untouched this morning. I wonder if the one I killed was the last of them? I highly doubt it, but we’ll see, I guess. Still, slept until 6am, which was nice.
20 hypers
20 reverse hypers with V
20 clams (per leg)
1000m: 4:11.2
30 second sprints:
#1: 142m
#2: 141m
#3: 142m
#4: 142m
#5: 145m (!)
I really just get in there and row as hard as I can until my body can’t take it. I must make an epic pain face, like a baby eating creamed spinach. On the last set I was determined to get 143m so I really went for it and managed to get 145m.
Superset:
Band Pull-ups: 5, 4, 3, 4
Push-ups: 10, 10, 10, 10
God, my pull-ups sucked today. I got 6, 5, 5, 4 last time. The rowing must have knackered me. That or the 2lbs I gained back. Hmm.
Did a set of 10 conventional with just the bar and realised my lower back wasn’t happy. I could feel it when squatting on Friday - nothing bad, just a slight grumble, but I decided to stick with sumo today to avoid making it angrier.
Bar x 10
50kg x 10
60kg x 8
70kg x 6
80kg x 4
90kg x 2 (new weight for sumo)
100kg x 1
The 100kg (220lbs) came up slowly but surely and I held it for a few seconds at the top. I was happy with that. My sumo sucked last time.
22kg x 12 (per arm)
24kg x 8 (per arm) - grip was shot
40kg x 10
2 x 50kg x 6
I don’t like the normal pulldown bar but a guy was using it so had to work in with him. He was using 35kg. WTF.
Reverse Grip Pulldowns: 40kg x 10, 30kg x 10, 20kg x 10
Straight Arm Pulldowns: 20kg x 10, 15kg x 10, 10kg x 10
No rest at all - wet straight from one to the other, like last time. Felt easier this time though. Did this with a straight bar as Mr 35kg buggered off.
45 minute Spin class.
New instructor today. She was crap. Almost the whole class was based on bouncing up and down in the saddle - stand for a count of 2, sit for a count of 2, and variations upon that theme. Fucking hated it. Won’t be going to her class again.
I’m off out with a friend to see Cowboys and Aliens and get some Japanese food so I will report back later.
…mmm, Japanese food.
you’ve been working really hard and your results are literally showing.
I hope the carb cycling works well with the new school year.
Food for today:
Post training: 2g whey, 2g fish oils
Afternoon: Japanese meal out: a few crackers, edamame beans, salad of lettuce, tomato, cucumber and seaweed in a sesame/soy dressing, sashimi (and a piece of katsu chicken from my friend’s bento box)
6pm: Flapjack (the Japanese meal was nice, but not very filling!)
9pm: 2 scoops whey, 2g fish oils (hungry again)
School tomorrow! Meetings day - school proper starts for me on Wednesday. Wish me luck.
Damn girly! Aw the poor guy, nice ego pump though.
Good luck today!
School meetings yesterday, so no training.
Today (my usual day off) I had planned to swim first thing, but when I woke up it was dingy, windy, rainy and I couldn’t face it. I felt groggy. I would have been happy having a rest day, but since I didn’t train yesterday (unless you count carrying bin bags full of old PE files from the small staff room to the dustbins) and I’m teaching the next three days, I knew I had to get my fat arse into the gym. And especially now that Alexus has squatted 60kg, so I knew I had to try.
20 hypers
20 reverse hypers with V at top
20 clams (per leg)
20 single leg hip thrusters (foot on high bench) (per leg)
20 overhead bulgarian split squats, 5kg body bar (per leg)
In the free weight room:
10 stepovers pin 8
10 stepovers pin 10 (nearly fell over on one of these…oops)
2 x Bar x 20
30kg x 15
2 x 40kg x 12 (+2 reps per set)
2 x 45kg x 10 (+2)
2 x 50kg x 6 (+1)
2 x 55kg x 3
2 x 57.5kg x 3 (new weight)
3 x 60kg x 1 (I went for two reps on the first set. Sort of got it but my arse didn’t touch the bar, so I didn’t count it)
Happy with that. Confidence has gone up a lot. It was only a week or two ago that I bailed on a 60kg box squat. 50kg feels a lot easier than it did. I think I’m on my way to being able to squat proper weights, heh. I’m setting myself the new goal of being able to squat my bodyweight by the end of the year.
20kg x 10
22.5kg x 10
25kg x 10
40kg x 10
50kg x 10
60kg x 10
35kg x 10 (per leg)
40kg x 7 (per leg) - (new weight)
I was alone when I started my session but some guys came in and started bantering - the sort of young black guys who communicate by shouting at each other. I am friendly with them but today they were really loud and it was hurting my concentration and really starting to get on my tits, so I didn’t do any leg presses - I went into the cardio bunny gym and did some gymnastics stuff, stretching and then home.
No spinning class on Tuesdays so I didn’t do cardio. If I do anything later I’ll edit my log.
congrats on the squat!!! Almost time for the big girl wheels 
Mmm, body weight squat. I was almost there, gotta start chasing it soon again too, just when I’m on my way to fixing something, something else breaks.
Yeah, sometimes sharing your space with people can get irksome. I’m sensitive to certain noises myself. But after your nice little squat there, the gymnastic stuff probably did your body more good than more leg pressing.
How were the hormonal teenagers? Did you establish your dominance again?
[quote]Nadia Comeandeat wrote:
Because right now you’re stuffed with your buff young black man’s meat?
[/quote]
ahahahahah! i love this!!
Cal: GREAT squat, that’s awesome, lady! And yes, focus on that % body fat loss, that is huge! As is the minus inches for the tummy. Keep at it, you’re getting stronger all around, and your focus is always inspirational for me. Good luck with the start of the school session.
Techno - yeah I feel your pain. I am a walking catalogue of injuries. I work around them and if something hurts, I back off and find another way. It is frustrating. I can’t bench and running is mostly out for the time being. But I do what I can and carry on.
Regarding school, I teach primary, so no teenagers. Just spoiled little princesses. I start lessons tomorrow.
Thanks, choul and Betty.