[quote]mmgalb727 wrote:
I am not sure if you remember the pics I posted in my thread
[/quote]
and you laughed at my ego when i assumed everyone reads MY thread.
she’s right about the rest, though, as always.
5/3/1 Cycle 2
Week 1: Day 1
Military Press:
Bar x 5, bar x 5, bar x 5 (working sets) 22.5kg x 5, 25kg x 5, 30kg x 7
I wasn’t thrilled with the last set - I’d managed 8 reps with this weight during week 2 of cycle 1, but I just couldn’t do any more. I’ll put this down to the fact that I’ve been living off protein shakes and cans of tuna for the last 5 days.
Accessory work:
Superset:
10 x push-ups (feet elevated)
20 x 16kg kettlebell swings
Busted out my big kettlebell today. It’s truly tiring swinging that big mutha around.
I decided I really should try and do some kb swings every day - they’re great for hip/glute activation. They never fail to get me sore in that troublesome glute/ham tie-in (one of the places my body likes to store its fat).
Kettlebell snatches (alternate arms)
3 x 5 x 16kg
So basically I heave it up with my right arm, put it down, swap arms and do it until I get five reps per arm, or 10 total per set. It’s a fully body exercise and pretty fucking tiring. I think I managed to avoid bruising the shit out of my forearms this week.
Straight Arm Pull-downs:
1 x 8 x 25kg
2 x 6 x 30kg
Followed each set with 10 scap retractions (45kg set one, 50kg sets 2 and 3)
Just for shits and giggles, I did one set of Dr Clay’s delt triad using 6kg dumbells (10 x lateral raises, 10 x front raises, 10 x dumbell press - all seated). It burned.
Stretching.
Hopped on the scales - 11 stone 1 (or 155lbs if you’re American). So that cheered me up some - I was 11 stone 8 after Christmas - I’ve lost half a stone in a month but I think 3 or 4lbs of that came this last week. Of course, that’s because I’ve been eating fuck all. I will need a refeed today.
Happy refeed day!!
So whats next, as far as diet goes?
[quote]Cal Jones wrote:
Perfect sense.[/quote]
Absolutely make sense. Thanks for that.
Good work, especially since your on the protein shakes.
Just worked with kettlebells today. I see why you got a set of your own - they rock!
Sunday
4.5 mile run. Cold frosty day, which was good because all the mud had gone hard and the puzzles were frozen, so my feet didn’t get muddy. Felt better than last week and the big toe/ball of the foot blisters only began to make their presence known in the last mile or so.
Energy was good - I probably could have run further but given this is my second proper run since coming back from injury I didn’t want to push it. Doing too much too soon is the quickest way to injury.
I have five weeks until the 10K so that’s plenty of time to work up to that distance. I could feasibly run it now - just not very well and not very comfortably. Anyway…
MiM - I think the shake and tuna diet worked pretty well for me during the week so I think I’m going to stick with that for now, eating more normally on weekends. Dieting, for me, is like ripping off a plaster - I prefer quick and painful.
Don’t forget your fiber! 
So its official, your ‘dieting,’ now?
I’ve been dieting since just after Christmas - more in a cutting back and not eating treats sort of way. But it was going too slowly for my liking.
woot woot for you dropping stones! Cal, we seriously must stop thinking back decade/s ago and expect similar size, shape and measurements. our STRENGTH is waaay better and i wouldn’t exchange that for a tiny waist! it is just a set up for mental exhaustion that we really shouldn’t be wasting energy on. focus on the now and all you’ve accomplished.
i heart your kettlebell work!! 
tuna and protein shakes…hmmmm…
imma bout to get drastic here this week, me thinks. i said i wasn’t going to worry until end of feb, but i seem a bit preoccupied with the amount of fluff i’m carrying atm. could be that bitch aunt Flo playing her dirty mental tricks on me but my belly can’t lie to me, it’s there.
Well, my friend’s mother always used to say, stand in front of a mirror naked and jump up and down. If anything wobbles other than the rude bits, it’s fat. Bit simplistic I know, but she has a point.
And re: the waist - just like Miss Scarlett, I’m not expecting to get my teenage waist size back (my thighs are bigger than my waist was then!!!), but getting back to 27" would be nice (and realistic).
Having said that, I am expecting a big box of gourmet chocolates this month. I’ll have to work them into a refeed somewhere, heh.
No training tomorrow, but more ART. The back of my shoulder is knotty as hell from the kettlebell so I can’t imagine it’ll be pleasant. I’ll just have to get my grimace on.
so are you doing your own version of a diet, or the RFL?
just wondering!
crap, same question might get posted a bajillion times…sorry bout that!
Not doing RFL at the moment - don’t think I can really do 5/3/1 and train for a 10K on 700 calories a day, or whatever it is. I’ll wheel that when I have my next panic (probably after the traditional Easter chocolate binge, heh). I guess what I’m doing now is a sort of bastardised RFL/V-Diet hybrid, but I’m building in some flexibility (old friend wants to go out for a meal; boyfriend decides him might honour me with a visit; boss wants to have a team lunch, you know the sort of thing).
Anyway, I have to go to bed! It’s late here - late for me anyway. Need my Zzzzzz.
ART again today - calves ow ow ow! (Of course I would schedule the ART for the day after the one day a week when I run. I better get used to it I guess). Feel relaxed now.
I (possibly foolishly) signed up for the entire series of five 10K races on Clapham Common this year - first one in March, another in April, then July, August and October. I’m not looking forward to the summer ones - I don’t like running in hot weather (but then this is England so who can tell? It could rain for all I know). In for a penny, in for a pound. I just better not sprain my fucking ankle again.
how do you accidentally do that? LOL!
hmm, maybe I might foolishly sign up for a triathlon!
Nice work on the weight loss. You enjoy running, so signing up for a series of 10Ks isn’t foolish. It will just keep you from overdoing the running, knowing you’ve got to train over time.
Yeah I don’t do more than one “long” run a week (I might throw in some sprints on a lunchtime - if weather permites).
FYI - ART does indeed cause bruising. Here’s my right calf (the left one has bruising as well).
Bruising or not, I WANT IT!
So that makes two sessions? Are you feeling any difference or is it too soon to tell?
[quote]Mascherano wrote:
So that makes two sessions? Are you feeling any difference or is it too soon to tell?[/quote]
After your initial consultation did s/he give you an estimate of the number of sessions/time/money you’d be likely to spend for the results you wanted?
you should see the bruises i get on my ass after my MT works on me. (whom i will be seeing this afternoon)
and i 2nd the question, do you have a set # of visits planned?
i couldn’t possibly afford the amount of work i need from my gal. at least she is working a decent ca$h deal for 1.5 hour work, $100.
i hope you are getting some relief Cal. yeah to running-take care of that ankle, miss.
So far the ART has not reduced my back pain but then it’s taken 20+ years to mess up and it won’t be fixed overnight. I think she said 4-5 sessions but I’ll go as long as it takes. She does my hip flexors, glutes, calves, piriformis, subscaps and traps - I always feel looser immediately after (which is a good sign) but I tighten up quite quickly. I am not expecting miracles here, I know it will take time. What I have noticed is that I have less of that funny left ham/glute pain. It usually came on worse when I ran but since she’s dug her thumbs into my hips, it’s been a lot less noticeable.
Short workout today, due to time constraints.
5/3/1 Cycle 2
Week 1: Day 2
Bench Press
Bar x 20, 30kg x 10, 40kg x 5 (working sets), 42.5kg x 5, 50kg x 5, 55kg x 11 (121lbs FYI)
Shoulder wasn’t 100% happy but then it had been rigorously probed.
Dumbell Rows (strict)
1 x 8 x 22kg
1 x 8 x 24kg
1 x 8 x 26kg
Weighted Hypers
3 x 10 x 16kg (dumbell behind neck)
Still frickin’ hard.
That’s all I did, plus stretching.