Cal's Big Log 3D - Attack of the Giant Arse

Training
241

I ate a shitload yesterday. Didn’t feel any fatter today. Yay. btw, cholulalula - my Aussie colleague loved the cake recipe. She’s going to make one and bring it into school. Hopefully not when I’m there, heh!

Sunday gym:

Warm up:

20 hypers
20 reverse hypers with V
20 clams (per leg)
20 good mornings with body bar (5kg)
20 clean and press with body bar
20 lateral raises (2kg)
20 hammer curls (2kg)
20 curls (2kg)

Row:

1000m: 4:12 (a fraction slower than last time)

No sprints today.

Superset:

Band Pull-ups: 6, 5, 5, 4
Push-ups: 10, 10, 10, 10

Less shit than last time. Want to do better, though. Maybe if I cut my legs off…

Sumo Deadlifts:

Back has been grumpy so stuck with sumo.

2 x Bar x 10
2 x 50kg x 10
2 x 60kg x 8
2 x 70kg x 6
2 x 80kg x 4
2 x 90kg x 2
2 x 100kg x 1

I got confused about the sets - actually I mixed up my deadlifts with my squats and started doing two sets of each weight. I have done that when I alternate conventional and sumo, but basically, I spent an HOUR on deadlifts and ran out of time to do much else. (No spin today, but am going out to see a movie).

Superset:

Pulldowns (shoulder width, neutral grip): 45kg x 8, 40kg x 10, 35kg x 10
Straight Arm Pulldowns: 25kg x 8, 20kg x 10, 15kg x 10

These weren’t breakdowns but I didn’t rest long between supersets. 25kg felt a bit too heavy for straight arm pulldowns but there’s no plate between it and the 20kg.

Threw a few handstands, then home.

242

YAY! for eating lots and not feeling like a fatty! That’s the best. I went koo-nutos yesterday with my eats and not I feel like shit. Meh.

Btw, I love that you put in your warmup stuff. I just started really getting into the glute activation before my lower sessions - it takes me 40 mins from start to finish! How long does your warmup take you?

Your training is looking stellar, Cal! Its no wonder your seeing the body comp changes. Hitting it hard! Excellent work, mama!

243

Warm-up generally takes around 20 minutes depending on what I’m doing.

244

Woof, an hour on deadlifts? With gaining some definition and all those deadlifts, I think we deserve a pic of those hammies soon.

245

No definition in the hammies. As I said, I lose weight from the top down. My back looks pretty gnarly, though.

246

Ok back it is then, its certainly “one of” your nice features. Yeah I’m a pear too, I love my boobs at this weight but not pleased with my hips.

247

Food log for the last two days:

Saturday:

Post-training: 2 scoops whey, 2g fish oils
Snack: Houmous, carrots
Late lunch: HUGE baked potato with butter, smoked salmon offcuts, salad (EVOO/vinegar)
Tea time: Yogurt, raspberries, figs, prunes, pecans (my bowel health meal)
Throughout afternoon: Chocolate Tasting Club alcoholic tasting selection
Evening: Houmous, carrots

Was supposed to be a high carb/cal day but basically turned into a cheat day. Heh.

Sunday:

Post training: Yogurt, blueberries, 2g fish oils
Afternoon: Starbucks skinny grande iced latte with sugar free vanilla syrup
Late lunch: Chicken breast, large salad with EVOO/vinegar and sweet potato falafels
Evening: Flapjack

248

Monday 12th September

Leg day.

Warm-up:

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 good mornings, 5kg body bar

In the free weight room:

10 stepovers pin 8
10 stepovers pin 10

Squats:

Bar x 20
30kg x 15
40kg x 12
45kg x 10
50kg x 8 (+2)
55kg x 5 (+2)
57.5kg x 3
3 x 60kg x 1

Even though I did the 60kg last time, I must admit I was a little scared of it today. There’s a couple of reasons for that. First is that I put the big girl wheels on. Somehow, two 20kg plates seem more intimidating than a lot of smaller plates. Purely psychological, I know. Second, and a much bigger contributing factor, was that I was completely alone in the free weights room. Last time I squatted there were a few people around including an ex powerlifter who could have helped if I failed. This time, no one, and because I have the pins set to the lowest hole to support the barbell I squat to, there’s nowhere to dump the weight if I fuck up. So, yeah, lot of pressure because failing was not an option. I got it done, though.

I then took the plates off, put the guide barbell away and did 10 more reps with just the bar, for practise.

Overhead Squats

3 x Bar x 6
1 x 25kg x 5

Hadn’t done these in a while - wanted to see if I still could. Wrists are the limiting factor because holding the bar is just not comfortable, but I can still do 'em at least.

Pullthroughs:

2 x 20kg x 12 (+2)

Did not go heavier today though.

Leg Curls:

2 x 35kg x 8 (-2)

Not feeling these today.

Ran upstairs for my spin class only to find spin class was finishing because, duh, it was a 9.30am class, not 10.30am like on Fridays. Doh! I must admit I was secretly relieved, though. Instead, I went home, changed my shirt and went for a 3 mile run. It was about as good as a run after a lot of squats can be, I guess. It wasn’t enjoyable like the last run, but the good news is the foot didn’t give me shit - I didn’t get that weird toe pain again. I reckon I can recommence with weekly running, but I’m not going to try and bump my mileage up too quickly, I’ll play it by ear. Or by feel, I suppose.

I guess I ought to swim tomorrow but the thought doesn’t fill me with joy, really. Mrmmhmm.

249

Yay for foot not giving you shit. Just pretend you’re a mermaid or something. Is there anyone you can have a secret race with in the pool?

250

Heh, well I’m in the awkward position of being slow, but not as slow as some of the old dears and very obese people who frequent the slow lane. The main reasons I don’t like swimming is that it’s a faff (getting changed, getting wet, getting dry again, getting changed again) and and because the chlorine makes me sneeze all morning. It makes me feel as though I have a cold. Plus I also have to get up at the crack of dawn on my day off to make the adult swim session.

251

Cal: Overcoming fear, building confidence–sounds like a very good squat session. Squats are tough on my head too. But, at least, I know I have a set up that allows for a relatively safe failure–unless I toss the weight up over my head, which is becoming my new fear in light of my heavy reliance on my back to get the weight up. Great news about the running. You’re wise to take it slow.

252

So I didn’t swim. In fact I did nothing all day. Nothing. Nada. Zilch. I was feeling pretty trashed but then after three pretty heavy duty days in a row including max effort squats and deadlifts, it’s not that surprising. So I took a powder. I’ll go to spin after school tomorrow and maybe fit in a few other exercises if there’s time.

I did eat a fair bit. I bought a can of coconut milk on Saturday which made its way into my cooking.

Monday:

Brekkie: 2 scoops whey, 2g fish oils
Lunch: Chicken stir fry with white rice and coconut milk
Afternoon: Flapjack
Evening: Trail mix

Tuesday:

Brekkie: 2 scoops whey, 2g fish oils
Early lunch: Bean and chorizo soup
Mid afternoon: Flapjack
Dinner: Chicken breast stir fried in coconut oil with mushrooms, coconut milk. White rice, broccoli spears

Yeah I need to lay off the flapjacks (but they are so yummy). At least I am eating one at a time. When I was younger I used to buy three and eat all of them. That’s a day’s calories right there.

Next three days are low carb (lot of shakes as I’m at school). Also, I have £40 to last me until payday (a week away as of today) and I’m due to go out for drinks with some friends I’ve not seen for years on Saturday. FML. Guess I’ll be drinking water.

Still, in a good mood because my head’s cleared me to go on the next USA coaster trip next June. One week coincides with the half term holiday but I’d need the following week off as well. So it’s good I can go. The downside is I’ll have to take it as unpaid leave because we get a lot of paid holiday already. I suggested it, but it will mean I’m going to be seriously out of pocket for that month. My part time paycheck doesn’t stretch very far so I will have to get a lot stricter with my budget.

253

I hear you on the psychological thing. I put the greens on (10kg each) then added a whole bunch of 2.5kg tiny plates to make up the 60kg. I’m sure I never would have got it if I’d seen blues out the corner of my eyes :slight_smile:

With dumping the squat… can you just fall forwards on your knees so your back is well under the safeties? I can do that - but it makes a horrible racket as the bar basically free falls onto them. It is possible that I’ve got crazy shoulder flexibility, though, because of all the squatting with a clean grip stuff I’ve been doing…

Glad to hear about your coaster trip! Sorry about the financial crappiness. Can you set aside a little money each pay so you don’t have to take such a hit next June? These kinds of things always sound good to me in theory, but in practice never seem to work out…

254

I can pay for the trip - it just means my savings take a hit. I’m trying not to hit my savings because I’m 44 and have no pension. This is a bit of a problem.

Anyway, back at school today.

8.15am 2 scoops whey
1pm 2 scoops whey, 2g fish oils
8pm Lentil soup, plain chicken breast, broccoli spears stir fried in coconut oil

Gym after school - felt weak and hungry (unsurprisingly) but perked up once I got there. I may grumble about going in the evenings but there is definitely more eye candy. Had about 45 minutes to dick around before spin class. Spent a few minutes lying across a bosu ball because my upper back ached like a bitch after an hour on the tube.

Warm up:

20 hypers
20 reverse hypers
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

With a 5kg body bar:
10 squats
10 trunk twists (not trying to whittle my waist, just trying to mobilise my t-spine)
10 OH squats
10 hang snatches
10 clean and plyo press (a press, except I throw the bar in the air)

Still had a bit of time to kill so…

Dips: 12, 10, 8 (think this is my best three sets so far)

Some handstand work.

Spin 45 minutes.

Done.

Right, now I need to go wash my dinner bowl, get a cuppa and chill.

255

Hrmm, eye candy eh? No wonder you perked up once you got to the gym. Oof an hour on the tube, and it was probably crowded too.
Can you give me a hint of the brand of your protein powder?

256

UK company - My Protein. It’ll come up on Google. I don’t think they ship to the US though. But damn, they have a LOT of different proteins and flavours.

No training today. I had zero energy after school and couldn’t face it. Thursday is a busier day than Wednesday at school and I always have the girls warm up with 10 squats (with a 10 second hold at the bottom of the last one), 10 star jumps and assorted other things, which I always join in with. I like to get them squatting - I think it does 'em good!

Food:

8.20am 2 scoops whey, 2g fish oils
12.30pm 2 scoops whey, 2g fish oils
3pm 2 scoops whey
7pm Bean soup, broccoli, canned tuna/EVOO/vinegar

257

Thanks Cal, actually found a distributor in my region, yeah and it seems like they have loads of stuff. Ooo, but I’m not supposed to use my credit card, so I’ll have to be a bit prudent. But I’ve needed an extra boost of on the go protein of late. Actually they didn’t have the chocolate nut one, but I ordered a good few samples. Love that they have samples.

I had zero energy yesterday too, couldn’t even really do any yoga. It’s cute you warm up with the girls too

258

The chocolate nut flavour is one of the flavours unique to the Impact Whey. There are less flavours in the whey isolate and True Whey. I’ve had the True Whey in Chocolate Mint and Chocolate Orange - both are nice at first but you get sick of them. The vanilla is good, though (but I didn’t care for Cookies & Cream at all!)

Yeah, I’m finding on my low carb days, training in the AM is fine, but by the end of the day I’m a floppy mess. I didn’t go to the gym today either but wasn’t planning to (no spin on Friday evenings). I also had to cover an extra break duty because one of the teachers’ daughter’s waters broke so she had to leave to see her grandchild born. So it was a long day with a lot of standing.

Food:

8.20am 2 scoops whey, 2g fish oils
11am 2 scoops whey, 2g fish oils
5.30pm Chilli beef soup
7pm Can of tuna, EVOO, vinegar

Tired! Gym tomorrow, though. That’s a definite.

259

Hi Cal!! An awesomely hot woman like yourself should be able to get a few drinks paid for, at least…lol, unless it is a strictly women’s night out and there will be no acknowledgment of the penis-laden sex whatsoever. You food for the 15th looks rock solid for a no training day. I need to work on keeping the carbs down when I don’t make it in! Thanks for setting the example.

260

As promised, hit the gym this morning for shoulders and arms. Felt very carb depleted so went for weight rather than volume.

Warm up:

20 hypers
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
10 YTWLs

Military Press

2 x bar x 10
25kg x 10
30kg x 8
35kg x 3
37.5kg x 1
40kg x 1 (fuck yeah! Haven’t done this for a year. Still got it).

Superset

Rear flyes (on an incline bench): 6kg x 15, 8kg x 10 (-2), 10kg x 6 (new weight)
Lateral raises: 6kg x 15, 8kg x 10 (-2), 10kg x 6

Dips:

12, 10, 9, 6

Felt so encouraged by the first three sets that I added another. It wasn’t so great, heh. My tris tend to fail quite quickly.
Think I may start adding weight.

Superset:

Seated DB overhead tricep extension (single DB, both hands): 16kg x 12, 18kg x 10, 20kg x 8
Standing DB curls: 6kg x 12, 8kg x 10, 10kg x 8

I like the dumbell extensions a lot more than the skull crushers because I feel it more in my triceps. Think I will do these more often. Also, much less hassle to go pick up a dumbell than load/unload the EZ bar.

Tricep Rope Pushdown:

10kg x 15
12.5kg x 12
15kg x 10

No superset today.

Did some handstand practise waiting for spin class to begin then 45 mins spin class.

More handstands after. Not enough stretching but I was hungry.

I’m in an odd situation this week - I get paid on Tuesday but I hardly have any money left (as I mentioned before) and am out to meet friends this afternoon. So food is going to be a lot more basic this weekend. Possibly a good thing because I was a pound heavier today than last week. Sometimes I get a bit carried away buying yummy things that turn out to be bloody expensive.

Laters, folks.