Dani's Rebel Log

[anna_5588]

@Dani_Shugart

Have you ever been in a situation where you weren’t sure whether the criticism was truly warranted?

yeah, when mum criticises me about certain personal choices (e.g., “don’t wear black all the time”, “lifting is dangerous”) that I either know more than her about or know that it will not affect me negatively

@Dani_Shugart

what’s the best way for someone to show sincere appreciation for another person’s actions without it coming off like candy on Halloween?

IMO, for praise, the best way is to let them know your standards are high. For example, I take certain people’s praise (e.g., one of my advisors) VERY seriously because it’s hard to get their approval. I also take mum’s praises about my academics very seriously because I know she has high standards and will call me out for not meeting them.
On the other hand, I do not take her compliments about my looks seriously because I know her standards for bodycomposition are very low+ she is my mum and thinks I am pretty by virtue of me existing

For appreciation, it doesn’t really matter. Studies show that “thank you” or a small gift if appropriate basically always works and is good for improving relationships/morale regardless. More gratitude is never a bad thing- both for giver and receiver

[Dani_Shugart]

When you strain your high ham and mess up your hip joint, it’s pretty weird to visit the chiropractor. You have to get comfortable with someone touching your butt.

And when your chiropractor is a dear friend who goes to your church, it’s even more intimidating!

So after re-irritating this thing over and over again for the past month, I finally went to see our chiropractor. And he was amazing of course. It wasn’t awkward once I got there, but I was just so embarrassed to even go.

So yeah, I put off getting professional help because 1. I thought it could heal on its own and 2. because it’s awkward to get help for your butt-problem.

Lower Body (First Session in Over a Month!)

• Back Extension (Glute Emphasis): 3x10 with a slow eccentric and pauses at the top

• Hip Thrust: 3x10 Super light, then partials after the last full ROM rep

Superset:
• Adductor machine: 3x15 full ROM with partials at the end of each set
• Walking lunge: out and back with pauses hovering at the hardest part, no added weight

• Leg Press: no weight, 2 extended sets that kind of irritated the hip

The goal was just to feel the muscles working and not flare up the pain again. Pretty sure I messed that up with the leg press. It almost feels like my hip needs to pop somewhere but I don’t know how to do that… and my feelings could be wrong.

Anyone Watch the CF Games?

Chris and I used to follow it loosely and we went in person one year. Then we got less and less excited during the years where the winners were always Matt Fraiser and Tia Toomey. They were fantastic, but for a while at least, there was no mystery over who’d win. Also, it was sad that the people we associated with the brand were no longer there (Glassman and Castro).

But it’s a pretty fun spectacle!

I do wonder about the longevity of those who get really into it. There are a lot of people at my 24-hour fitness who lift in a somewhat WOD-style, but there’s a reason they’re not in a CF box anymore. And most of the time it has to do with getting hurt.

When I had to quit CrossFit I had a jacked up hip, elbow tendonitis, and systemic burning pain. The latter was caused by my body reacting to breast implants. But the high intensity exercise definitely piled on more stress at the worst time possible.

Old Articles Popping Up

Some of my older articles are popping up here in the community and reading them feels like finding old journal entries. I was salty about stuff I don’t care about anymore. In fact, I actually disagree with certain things I wrote about, like steroid use. But dropping comments under them or writing newer opinions would just call attention to a topic that I don’t feel compelled to discuss.

Nothing in fitness is a hill I want to die on. Do what works for you.

Roxy-Pants is about to turn 11 in a couple weeks and it’s crazy because she still has way too much energy.

The coloring on her face is getting a little whiter but she’s still a puppy to me.

[cyclonengineer]

@Dani_Shugart

I do wonder about the longevity of those who get really into it

I have been watching the “highlights” on Rogue’s IG page. Every clip it looks somebody is about blow a knee, or crush their head doing those stupid handstand pushups where their head has to hit the mat.

[Dani_Shugart]

@cyclonengineer

Every clip it looks somebody is about blow a knee, or crush their head doing those stupid handstand pushups where their head has to hit the mat.

OUCH! I always wondered what the functionality of the handstand push-up was. Like, when in life are you really going to need to be upside down and push your bodyweight up over and over again?

And let me tell you, handstand exercises are not your friend if you happen to be tall.

[cyclonengineer]

@Dani_Shugart

handstand exercises are not your friend if you happen to be tall.

Or heavy, at 6’3 and 285 and I don’t attempt anything upside down.

[Dani_Shugart]

@cyclonengineer

Or heavy, at 6’3 and 285 and I don’t attempt anything upside down.

Totally with you on that! It’s such an unnecessary risk.

[Dani_Shugart]

Yesterday’s lower body session had a brain-hormone-confidence effect.

Despite going super light, just pumping blood into the glutes, hams, and quads did something special and I can’t tell you the exact science behind it. But I woke up feeling fantastic. No pain in the problem area either, just lovely soreness in the best places.

And it feels like I got my personality back.

It’s not that I’ve been wrecked with shyness for the past few weeks, but I’ve been more timid than usual and somewhat insecure… even in the midst of the most non-judgmental, laid back people.

Weight training changes the brain. Is it the body’s natural production of growth hormone? Test? Something else?

Shoulder Day (Plus Triceps)

My chest and back were feeling a little beaten up so I hit shoulders and dabbled with some tricep work at the end.

• Cable Rear Delt Flye: 4 x drop set with burning searing reps to failure

Superset:
• Overhead Press Partial: 10 reps
• Dumbbell Lateral Raise: Reps to failure

This looks like a weird thing to do, but I found an article from Coach Thibaudeau on this combo (partial ROM lift, isolation superset) and I kinda fell in love with it. Here it is if you want to try it yourself: Build Wide Shoulders With This Superset

• Lateral Raise Machine: Did one long drop set and realized how redundant this was. My delts were already toast.

Superset
• Tricep Pushdowns: Reps to failure
• Cable Straight-Arm Pulldowns (Tricep Emphasis): Reps to failure

So the thing is, when I say that I’m hitting failure, I’ll attempt that last rep, and if it’s ugly because I have to contort the rest of my body to move the weight, I’ll stop there. That’s my interpretation of failure. Going until the target muscles can’t do the work anymore.

If you’re here reading this: Do me a favor and post a picture (or two or three) of yourself in your muscular prime. Show off! Then write what your confidence/energy level was like. Was it at a high or was it just meh? Share what type of workouts you were doing and what your diet was like if you can recall it.

I want to see if we can find any trends among us.

And just for funsies…

[anna_5588]

my wrists hurt reading that…

[T3hPwnisher]

@Dani_Shugart

Do me a favor and post a picture (or two or three) of yourself in your muscular prime. Show off! Then write what your confidence/energy level was like. Was it at a high or was it just meh? Share what type of workouts you were doing and what your diet was like if you can recall it.

Super high confidence, solid energy. Diet is combination of Velocity Diet and Carnivore, currently running a combination of these two workouts

The 40-Workout Strength Challenge

Mass Made Simple

Alongside my own bonkers conditioning.

Really just a perfect storm of everything coming together right now
Super high confidence

[cyclonengineer]

@Dani_Shugart

Do me a favor and post a picture (or two or three) of yourself in your muscular prime. Show off!

Here’s the thing: I think I am coming into my muscular prime now. I feel leaner than most of my life before despite being 20+ lbs heavier than my leanest at 19 years old (holy crap - 15 years ago now). More cardio and switching from a hypertrophy focus to just a “feel as damn good/strong as possible” focus with the limited equipment I have at home has been game changing this year. I am more consistent with my workouts and nutrition (really watching it now thanks to a CGM) and supplementation.

Don’t have any recent pictures that show it off nicely, but here is some recent(ish) videos

Quick, Tough Workout

Sunday Quickie - Kettlebells and Hydrocore

[Dani_Shugart]

@T3hPwnisher

Super high confidence, solid energy. Diet is combination of Velocity Diet and Carnivore, currently running a combination of these two workouts

Whoa. I was already impressed with your (chaos is the plan) training but, now I’m impressed that you can keep your carbs so low and still build/keep that amount of muscle.

Stoked for you!!

[Dani_Shugart]

@cyclonengineer

I think I am coming into my muscular prime now.

This is incredible to hear! Way to go!

@cyclonengineer

More cardio and switching from a hypertrophy focus to just a “feel as damn good/strong as possible” focus

There’s nothing like a good switch-up. Changing your focus just reignites motivation and gives us something to do that our bodies haven’t already adapted to.

@cyclonengineer

I am more consistent with my workouts and nutrition

Excellent.

And great videos! You’re killing it!

[Dani_Shugart]

@anna_5588

my wrists hurt reading that…

Right?!

@anna_5588

yeah, when mum criticises me about certain personal choices (e.g., “don’t wear black all the time”, “lifting is dangerous”) that I either know more than her about or know that it will not affect me negatively

Hahaha, moms. Gotta love em!

@anna_5588

for praise, the best way is to let them know your standards are high. For example, I take certain people’s praise (e.g., one of my advisors) VERY seriously because it’s hard to get their approval. I also take mum’s praises about my academics very seriously because I know she has high standards and will call me out for not meeting them.
On the other hand, I do not take her compliments about my looks seriously because I know her standards for bodycomposition are very low

This is a good point, and I actually had to think about it for a while longer before commenting.

If you’re someone with lower standards in a certain area (because you’re inexperienced or uneducated on a topic), your praise of an experienced/educated person may come off as vacuous.

So should you withhold those positive words even if you sincerely admire what someone is doing? Or maybe the answer is to say nothing until you can say something that’ll be meaningful to them.

I’m certain what I’m going to say next is not your mom, but on the topic of praise being given out too liberally, it seems like certain people get off on effusively praising others in over-the-top ways.

Story time!

I had a relative who used to do this. He’d get in really close… I mean like, inches from your face… and then with constant eye contact he’d tell you how special you are and how glad he is to see you. You’d think, “aw that’s sweet” and then try to move away, but he wasn’t done! You’d be stuck there!

Of course, it seemed innocent at first, but over the years I realized how bizarrely intimate it was, and I started to wonder if it was a manipulation tactic. It didn’t seem sincere anymore, just performative.

Most people don’t go that far. But I always wondered if there’s a personality type that tries to gain admiration and attention by pouring on the praise.

[Dani_Shugart]

There’s this saying among contractors and it’s something to the effect of, "You can only have two out of three of these things when it comes to home renovations:

1. Fast work
2. Good work
3. Inexpensive work

Pick two because you can’t have them all."

And after looking at old pictures, I realized there’s a similar trend when it comes to (my) fitness and body comp. I can’t have all three of these things:

1. Muscularity
2. Leanness
3. Health

If by some miracle, I have all three, it’s pretty short-lived. There’s a natural ebb and flow that’ll bring me back to a place somewhere in the middle. Or if my health goes kaput, it’ll be low on all counts.

So after saying this:

@Dani_Shugart

post a picture (or two or three) of yourself in your muscular prime.

I had this huge realization that when I’ve been at my most impressive, I wasn’t very healthy. Or I was, but not for long before something went terribly wrong.

So being hard, lean, and muscular is not super maintainable for most women. And I get the impression that this seems to be true even for those who are on gear. Maybe that’s the beauty and purpose of seasonal deloads, bulking, or cycling off of training intensity for a while.

Here are my most muscular highs over the years. The common theme? Confidence was elevated in all of these. But (and it’s a big but) health was hit or miss!

Higher carb diet here. Higher body fat too. I was okay with it! This was fun but it’s right around when the pinchy pain near my right scap started flaring up.

Chris needed pics for an article on an exercise I never do. But this was right around the time I’d started CrossFit.

Extremely low carb diet. Still had implants. I was working with a naturopathic doc who had me eliminate all the foods causing pain, plus no wheat, sugar, dairy, soy, alcohol. (Look at the weight stack.)

Building back the year after implant removal. Diet was limited but I was eating way more.

CrossFit days! Had implants, and didn’t realize that in a month or so I’d be knocked on my butt – and sedentary – for a very long time.

This last picture was the day after my figure competition. I hadn’t pooped in over a week. My diet was down to meat and nut butter because I experienced burning pain all over my body if I ate anything else. My digestion was broken but nobody could tell.

Over the last couple years, I’ve learned to stay more within a sweet spot. Because going too hard on anything ends up causing problems. So that’s one reason I try to maintain muscle, but place more of a focus on things outside of fitness.

[TrainForPain]

Perhaps another valuable takeaway: you look jacked and fit in every single one of those pictures.

Outside of a physique stage, only you will really hone in on the differences. The rest of us notice what’s standing out, rather than where you think your gap is. So it’s more like in one phase we say “her arms are jacked!” And then another it’s “look at those abs!” In our own critiques, we think the opposite: I’ve gotten soft or I lost muscle vs what we’re nailing.

I think what you just wrote is an awesome “permission” to love how you train and eat, because you’re still going to be in the top 1% just by taking an interest.

I do it all the time myself (it’s always about how fat I’m letting myself get), but it’s only me stressing about it. And @simo74, but that guy’s way too judgmental.

Even in @T3hPwnisher’s example, he’s more associating feeling awesome with his prime than anything. He certainly looks ridiculous, because he’s shredded, but he’s been lean and big and strong all at various points.

For my own, now that I’ve rambled and thought about it, I’m much more like you where I’ve had athletic primes, lean primes, muscular primes, health primes, but rarely do they intersect.

You always drop the best introspection opportunities!

[Andrewgen_Receptors]

@Dani_Shugart

Do me a favor and post a picture (or two or three) of yourself in your muscular prime. Show off! Then write what your confidence/energy level was like. Was it at a high or was it just meh? Share what type of workouts you were doing and what your diet was like if you can recall it.

To brag a little more, I could probably take the same picture right now, but because it would look the same (albeit less sunburnt) - I’ll just save the data lol

@Andrewgen_Receptors

Progress Pic 5/1/23

@Andrewgen_Receptors

Nutrition
Cal Avg: 2117

(deficit)
Protein intake: 200-250g/day
Low fats, remainder was carbs.

Training
Jordan Peters PPL+Gap (modified)
Failure based training 3-4x per week with ~5hrs cardio weekly.

[Dani_Shugart]

@TrainForPain

you look jacked and fit in every single one of those pictures.

Thank you so much! Keep in mind, these are basically a highlight reel of when muscularity was elevated or when I had a pump.

So when taking the three things into account (muscle, leanness, health) it’s tough to get all of them. If I were to post pictures or videos when I’m feeling the healthiest, I’d look pretty average. I look pretty average right now as a matter of fact.

But a pump and a tan make a pretty big difference… even when you are at your lowest, health wise.

@TrainForPain

“permission” to love how you train and eat, because you’re still going to be in the top 1% just by taking an interest.

I do it all the time myself (it’s always about how fat I’m letting myself get), but it’s only me stressing about it.

This is a good point too. I do agree that dedicated lifters tend to be hard on themselves.

@TrainForPain

I’m much more like you where I’ve had athletic primes, lean primes, muscular primes, health primes, but rarely do they intersect.

Exactly! Why can’t we have it all?!

Or maybe we just need to find our sweet spot that elevates a couple factors (adequately enough) without derailing our physical and mental health.

[Dani_Shugart]

@Andrewgen_Receptors

To brag a little more, I could probably take the same picture right now, but because it would look the same (albeit less sunburnt) - I’ll just save the data lol

HA!

@Andrewgen_Receptors

(deficit)
Protein intake: 200-250g/day
Low fats, remainder was carbs.

Training
Jordan Peters PPL+Gap (modified)
Failure based training 3-4x per week with ~5hrs cardio weekly.

You are so freaking dedicated! That amount of cardio with that amount of calories would leave me very hungry.

Spectacular job!

What’s your favorite carb?

[TrainForPain]

@Dani_Shugart

Exactly! Why can’t we have it all?!

Or maybe we just need to find our sweet spot that elevates a couple factors (adequately enough) without derailing our physical and mental health.

The universe is unfair!

I’ve just got to the point where I can admit what suck I’m willing to embrace. Like I just don’t have the will to do what @Andrewgen_Receptors is doing right now, and I accept the results of that.

I truly do think that’s harder for women, and certainly any of you that have a social media presence. Like I can say “eh, I’m kinda fat, but at least my arms are huge in a t-shirt.” You’re filming videos for the site, and Internet folks aren’t exactly forgiving, so I get it.

[Andrewgen_Receptors]

@Dani_Shugart

What’s your favorite carb?

Honestly i never thought about it like that, only what i was allowed to eat. I’d probably say that Barilla protein pasta because i find myself eating it daily.

@TrainForPain

Like I just don’t have the will to do what @Andrewgen_Receptors is doing right now, and I accept the results of that.

To be fair, i don’t have the will to do that right now either lol. I only recently started cutting again and haven’t been very successful, mostly because I don’t want to