Uh, cheers. We have an American office manager (she’s here doing an HR degree and working part time) and it sucked for her because she had to work. But she brought an awesome carrot cake in today and I ate quite a lot of it.
Hope you enjoyed your turkey!
Cal, i meant to say happy thursday and enjoy some extra eats along with us across the pond here. :)i had to work as well. glad you enjoyed some carrot cake.
still made the 1.25 (hauling ass, otherwise it’s 1.5…bay area, you never know!) hour drive to my grandma’s to help my cousin cook, eat then clean up and drive back home last night so i could work a nearly 12 hour shift today. blegh! needless to say, no gym yesterday or today. and the usual 12.5 hour shift tomorrow so no gym til sunday.
and i thought work would be slow enough so i could finish reading 5/3/1…no such luck.
awww, glad u got to spend time with ur fam! hope u get a chance to relax after work! dont worry about missing the gym, a day or two here and there wont kill u, its consistency that matters.
i say this bc i havent been in the gym since tuesday. yikes!
[quote]talenaah wrote:
Cal, i meant to say happy thursday and enjoy some extra eats along with us across the pond here. :)i had to work as well. glad you enjoyed some carrot cake.
still made the 1.25 (hauling ass, otherwise it’s 1.5…bay area, you never know!) hour drive to my grandma’s to help my cousin cook, eat then clean up and drive back home last night so i could work a nearly 12 hour shift today. blegh! needless to say, no gym yesterday or today. and the usual 12.5 hour shift tomorrow so no gym til sunday.
and i thought work would be slow enough so i could finish reading 5/3/1…no such luck.[/quote]
T, where in the bay area exactly do you live? My sister had her wedding in Santa Rosa(oh, the wine) last year, labor day weekend so we were down there for a week.
I didn’t want to leave. The only thing I couldn’t get used to was how cold it gets at night.
How lucky are you.
Talena, I told deja too, but Aaron and I are road tripping to Cali so he can get his Level 1 cert from Charles Poliquin…fucking awesome. Anyhoo, I would love to see what ladies are in the area and might be down to train some…or drink wine, lots-o-wine. I have no real idea what are driving schedule will be like right now, but we are heading to Costa Mesa and will try to make it down in two days.
…let me know!
i’m halfway between SF and SAC…about 25 min from Napa (hence my wine problem.) Santa Rosa is really nice…it’s not that cold at night, unless you are from somewhere really warm, i guess?
it’s great that when it heats up in the summer over the 100 mark, it still cools down at night, more so in that area than mine, but it still drops. Sac, however, will have you scorched all day and night in comparison.
Poliquin, that is aweseome, congrats to Aaron. when is your trip Shauna?
damn, girls…i need to get mah ass in the gym. been out since tuesday (thanx claire, i see you got back in there and kicked ass) i’m considering legs 2x this week. i need some max cal burn to get back in the swing. my work week was so freakin busy, i have yet to read 5/3/1…dang it. hopefully i come back to report a decent leg effort.
Well since we are from the epicenter of rain, gray, and crippling depression (my first year here in Seattle from Chicago I think i ate my weight in french toast every morning…dorm frnech toast…gross), so any kind of Cali weather will be a break! WE are coming in early March, so actually, not sure how nice it will be?
What do you do for work?
hmmm…wine…
i want to visit WA sometime…i LOVE the mountains and green! CA is awesome because of the huge variability in climate and terrain. mountains, desert, farm country, ocean (even the coastline varies a ton) so, weather all depends where you are. i need to see where Costa Mesa is…sounds South. in wine country, (Napa & Sonoma) they even have micro-climates, because of the small mountain ranges and coastal influence in some parts…i LOVE it over there. march could be real nice…
um, for the most part, i’m a Microbiologist working in Quality Control for a biopharmaceutical company. we use genetically engineered microorganisms to produce therapeutic proteins for any number of drugs…our site only manufactures 2 licensed products (on the market) but we have others we are working on that are in clinical stages. so, in the end, i can say i help make (& save) people’s lives for the better, no matter what people think of ‘drug companies.’
it’s a super fast paced & dynamic environment and we all work our butts off, do a bunch of other stuff as well…hence the long hours most of the time.
wow, how geeky!
Thats hot!
We might move to WA in a couple years, depending on the needs of the Navy…me no want!!!
[quote]talenaah wrote:
i’m halfway between SF and SAC…about 25 min from Napa (hence my wine problem.) Santa Rosa is really nice…it’s not that cold at night, unless you are from somewhere really warm, i guess?
it’s great that when it heats up in the summer over the 100 mark, it still cools down at night, more so in that area than mine, but it still drops. Sac, however, will have you scorched all day and night in comparison.
[/quote]
Initially we stayed in downtown San Francisco which was really cold at night. But you’re right, Santa Rosa had really good good weather and great wine
[quote]talenaah wrote:
um, for the most part, i’m a Microbiologist working in Quality Control for a biopharmaceutical company. we use genetically engineered microorganisms to produce therapeutic proteins for any number of drugs…our site only manufactures 2 licensed products (on the market) but we have others we are working on that are in clinical stages. so, in the end, i can say i help make (& save) people’s lives for the better, no matter what people think of ‘drug companies.’
it’s a super fast paced & dynamic environment and we all work our butts off, do a bunch of other stuff as well…hence the long hours most of the time. [/quote]
im not at work so that part of my brain shut off.
this hurted mah head.
i’ll go nap now.
yesterday legs
good warm-up (high incline fast walk on treadmill, 30 DB single DLs, bulgarian split squat, single leg glute bridge, used 70 BB for about 12 stiff-legged DLs)
squats…still staring at myself as best i can to watch form EDIT no shoes! much better!
bar x12
95 x10
2 sets 115 x8
2 sets 135 x6 (still don’t know how i pulled off 2 sets @ 155 that day…beginner’s luck…ignoring that it wasn’t parallel, still good effort for 2nd time in rack)
115 x8
2 sets 95 x10
rack deads, mixed grip
115 x 10
135 x 10
2 sets 155 x 8
threw in 12 OHead press with oly bar to get a feel (going to try my clean and press with oly+plates, rather than set BB)
2 sets 15 x70 BB stiff-legged deads with heels on plate (this for me seems to be awesome full stretch of hams and glutes)
30 lbs using cable for tri-fecta…(ab/adductor and donkey kick) 10 for each exercise
2 sets 85 lbs x 12 each leg ‘push-downs’
3 sets x15 hypers (again, y’all is nutz hitting 50 reps!)
couple sets single DL, bulgarian splits, 15 db sumo squat to cool down and stretch.
not sure what i’ll do today…this week will be a mix up from the norm. MUST read 5/3/1. i have wine to pick up today…oh dear…
so i pulled out a workout from a program i ran start of last year, Metabolic Surge (MIM-i tolled you about this one) the workout is called Muscle Rounds (was one of many wrkouts throughout the program)
each round consists of 6 mini sets of 4 reps, 10 sec rest between set of 4. one min rest btwn round. you are supposed to pick a weight you can do 10 reps with (not an easy 10, but challenging enough to push for 10) ends up pretty high volume if you do the math (72 BB rows, for example)
this, IMO, is pretty taxing and will wipe you out. i only managed 5 min of near max effort on stairmaster after.
Back
Bent-Over Barbell Rows 3 rounds 6 x 4 @70
Chest
Dumbell Presses 3 rounds 6 x 4 w/35s (failed on middle of set 2, dropped to 30’s for the remaining)
Shoulders
Military Press 2 rounds 6 x 4 w/Oly bar
Bis
Biceps Barbell Curls 2 rounds 6 x 4 @50
Triceps
straight bar push-downs 2 rounds 6 x 4 @60
i think i jinxed mahself in skye’s journal…my shoulder is not feeling quite right…MP was tough, as was the DB presses. better ice it tonight…
oh yeah, didn’t pick up wine, thankfully. avoided extra drinking on a monday. i did have one sangria with my delish mexican chicken salad. just grilled chicken, jicama, lettuce and yummy cilantro citrus vinagrette.
do any of you ever stop to give someone advice in the gym if they are either looking like they might actually want someone to help them or if they are just doing something completely ridiculous that they could seriously hurt themselves?
Agreed - no shoes on squats is awesome!
I have only on one occasion given advice in the gym. I offered to spot a girl on bench that clearly needed help and gave her a few suggestions. She was obviously a rank beginner to need suggestions from me!
[quote]talenaah wrote:
do any of you ever stop to give someone advice in the gym if they are either looking like they might actually want someone to help them or if they are just doing something completely ridiculous that they could seriously hurt themselves?
[/quote]
Tough call. It depends. On a rare occasion, I have stopped to help someone, but I try not to get into other people’s business especially if they have the intense know-it-all look on their faces(les brotardes!!) On the flip side, I’m ok with some help. And I’m not shy to ask, either.
Tal- have you ever experimented with EDT?
I help people if they look like they are lost or if they are in danger of hurting themselves…but it depends on if they look like they would bite my head off…I have the trainer thing going for me, so that’s my way out if they get defensive.
I offer help when im in the mood. If i dont want to have to explain myself, I’ll offer. most people dont ask, but i dont wanna take 15 min outta my workout to tell someone to put their feet on the ground when they bench.
MIM, what’s EDT?
yeah, i’m certainly no expert so i’m not looking to try and edumacate anybody. i’ve had girls come ask me questions, which always makes me happy.
but i will confess, i HAD to stop and ask what this girl (skinny fat chick pressing 5 DBs i previously mentioned) was trying to do. she looked like she was trying to DL. toes up on a plate, pulling a 40 BB from the ground looking the hunch-back of notre dame…and she was grimacing and looking like it was painful or something, then she went for the 50 and after that, i had to interject.
i really was concerned she was going to hurt herself, so i asked what she was trying to do. (i put on my real nice/friendly approach so as not to scare or piss her off)took just a min or so to show her how to do it… it went ok…she said thanks and everything…i think she is just completely clueless…who knows. probably the first and last time i’ll ever approach someone…it was just soooooo horrible…
EDT= escalated density training
And pretty FUN!
You basically have 2-3 blocks of pairs of exercises…
You set your watch for 15 minutes, and you go back and forth starting at 10 reps…as you fatigue you’ll get less reps…but the point is to beat the numbers each week…just thought I’d throw that out there, since it sounds an awful like that metabolic thingy you were talking about!