Kimba, yellow cake with dark choc frosting. they weren’t even that delicious to me on carb up day. tellin you guys i don’t really like sweet stuff. mmmm-gimme stick o buttah…haa!
Cbear- yes-reading journals is very productive before heading to the gym!
for some reason i completely spaced and thought it was squat day (should be DL) but this is for the best. do the high volume stuff early in the week before i’m running low on energy from lack of carbs.
no 5/3/1-kill the legs day:
lots of warm up again today. 25 min step-up stuff on 4 risers. unilateral leg stuff (the usual suspects), hypers
leg extensions 70 lb 2 x 20…rack finally clear so i split.
squat:
bar x15
65 5 x15
RDL
95 5 x15
cable leg things with ankle attachment 30lbs, ab/ad and rear kick 1x 12 each exercise
seated leg press 70 lbs 5 x 20
finished leg extensions 70 3 x20
leg “push-downs” 85 lbs 3 sets x 12 each leg
unilateral leg stuff, just body weight. (bulgarian,SLDL,glute bridge)
stretch
10 min fast walk on incline.
very happy to see brand new lying ham curl machine waiting to be put together. i’ve neglected the leg extension machine (i know it gets a bad rap) but gdang i feel the burn and i will be hitting these again regularly.
i’m starvin marvin right now. letting shake digest before i go devour some thighs…
thanks Masch! cable leg things are the equipment that you would use for bis or tris or whatever, with the cable moved to the bottom. we have some ankle bands that clip on (like any other piece of equipment) and then i swing the leg to hit abductor,ad and a rear kick. i usually refer to them as the “cable tri-fecta”
does anyone else have an issue with disappearing food container lids? WTF? i have no kids so how do they disappear?
eating now: 3 whole eggs, spinach, 2 pieces bacon slathered in Frank’s hot sauce<<<<< spicy haaa haa
question(gonna be FA for a moment, bear with): so the hot sauce says zero calories in a teaspoon. i know things can say zero for such a small amount, but wouldn’t a tablespoon or 2 have some cals? i created it in fitday and called it 40 since i eat about 4 tbls a day on eggs…
[quote]talenaah wrote:
thanks Masch! cable leg things are the equipment that you would use for bis or tris or whatever, with the cable moved to the bottom. we have some ankle bands that clip on (like any other piece of equipment) and then i swing the leg to hit abductor,ad and a rear kick. i usually refer to them as the “cable tri-fecta”
[/quote]
I do this, except no rear kick. It also hits the gluteus minimis, which is the point for me. My physical therapist got me doing these.
question(gonna be FA for a moment, bear with): so the hot sauce says zero calories in a teaspoon. i know things can say zero for such a small amount, but wouldn’t a tablespoon or 2 have some cals? i created it in fitday and called it 40 since i eat about 4 tbls a day on eggs…[/quote]
overthinking.
i don’t think you should worry about how much hot sauce (if serving says zero cal) u’re using…as long as it doesn’t have a bunch of sugar or tomato in it.
a jalapeno has like 4 calories.
spicy peppers are pretty thermogenic and i bet 4 tablespoons of franks hot sauce burns more calories in ur body after being consumed than it has in it.
so i’d say don’t waste ur time logging it… as long as ur not drinking bottles and bottles a day. =+)
question(gonna be FA for a moment, bear with): so the hot sauce says zero calories in a teaspoon. i know things can say zero for such a small amount, but wouldn’t a tablespoon or 2 have some cals? i created it in fitday and called it 40 since i eat about 4 tbls a day on eggs…[/quote]
overthinking.
i don’t think you should worry about how much hot sauce (if serving says zero cal) u’re using…as long as it doesn’t have a bunch of sugar or tomato in it.
a jalapeno has like 4 calories.
spicy peppers are pretty thermogenic and i bet 4 tablespoons of franks hot sauce burns more calories in ur body after being consumed than it has in it.
so i’d say don’t waste ur time logging it… as long as ur not drinking bottles and bottles a day. =+)[/quote]
haaaa haaaa! thanks deja! i’m not really over thinking that kinda stuff-just askin. mostly making sure i’ve don’t have an extra 200 or so random calories un-accounted for. ESPECIALLY since i’ve only seen like a 1 lb drop. (yeah, screw the scale i know) i’m thinking i might see some sorta woosh this week as it will be week 3.
ftr, what made me think of it was Frank’s wing sauce, which has some sorta thickener stuff which i KNOW has some carbs in it even tho it said zero. i will stick w my favorite regular one. and i have 4 bottles in the cupboard (it was on sale) mmmmmm
well congratulations, miss snapper. you’ve moved to my ‘hate list’ (this includes people i’m envious of for any mryiad of reasons: lean tight body parts, the ability to eat whatever, um, general out-doing me, the list is long…)haaa haaaa!
[quote]RBlue wrote:
Mmm, those eggs & bacon sound fantastic!
25 min warmups? You put me to shame, I always rush the warmup to get to the fun stuff faster. I’m going to have to take a page out of your book![/quote]
thanks for stopping by RBlue
i have rarely done 25 min warmups…the rack was occupied both days so that’s how it worked out. turned out for the best and i should make myself do that more. i’m with you on rushing to the good stuff. my hips were thankful (i’m on baby weights for squats and DLs trying to fix some hip issues)
and i’m enjoying the anabolic diet right now so i get BACON! mmmmmmmmmm
lunch: chicken thigh, 4 oz tri tip, broccoli, roasted brussels sprouts w/ shallots…
well congratulations, miss snapper. you’ve moved to my ‘hate list’ (this includes people i’m envious of for any mryiad of reasons: lean tight body parts, the ability to eat whatever, um, general out-doing me, the list is long…)haaa haaaa! :P[/quote]
lol! That’s the carb depletion talking. Actually your lunch sounds pretty tasty, doesn’t sound like you feel depived or have cravings. Not bad…
thanks masch…
the rest of y’all suck…talking about goodies when you know i can’t eat them. i used to sell those damn cookies…mmm thin mints. i like the caramel dripped things…with coconut or somthin?
i’m not too deprived. except for breaking my own cardinal rule of missing meals for 6+ hours. work and out of food (didn’t pack enough)
no scheduled weight day and no metabolic work due to long work hours and i don’t feel like it.
