oh man…step ups are hard! you have mad balance and butt skills!!! i’ve tried those a only few times and …yeah.
great job!!!
thanks girlies. u’ll be seeing lots more of them around here while i’m cutting.
had to squeeze in a work out after work today cuz i found out i’ll be working all day tomorrow and then hanging with some friends in the evening.
i went with hang clean/push press as my accessory work so i could burn a few extra calories and get my heartrate up a bit more than the straight sets of mp would of.
FF - A3
foam rolling, shoulder circuit
military press: 55 x 10; 65 x 5; 75 x 3; 85 x 8
hang clean/push press: 75 x 8, 7, 6, 5, 4, 3, 2, 1
shower (this was hard mah arms were toast)
got another low carb/low calorie day out of the way today. tomorrow night’s a cheat meal (chicken enchiladas) and a few brewskis. yay.
day 13 nutrition: 1368 calories - 44/162/64/0 - (%'s = 12/47/41/0) - c/p/f/a
what kind of volume and loading parameters do you use for the shower?
hang clean and press…love that move! 1368 cals…you deserve your brewski tomorrow.
i had 2 nutty brewnettes tonight…MMMMMMMMMM! they sure make me sleepy.
[quote]DaveyD wrote:
what kind of volume and loading parameters do you use for the shower?[/quote]
i’m using a trainer for my shower workouts and i had to sign a nondisclosure statement… so it’s gonna have to remain top secret. so sorry.
[quote] T wrote:
hang clean and press…love that move! 1368 cals…you deserve your brewski tomorrow.
i had 2 nutty brewnettes tonight…MMMMMMMMMM! they sure make me sleepy.
[/quote]
i had a nutty brewnette too… but she was calorie free. hehe
feeling good. gonna get in a workout with the two year old today. lots of squats and lunges and stuff with her on mah shoulders. should be fun.
well today’s workout was brought to you by me being an absolute idiot and only eating 425 calories before 5pm. doh!!! i had a protein drink and some fish oil this morning before work. i took a couple servings of cottage cheese with me to have as a snack and planned on ordering something for lunch. well we got so damn busy i never got around to getting anything. ugh.
somehow when i got home this afternoon i had plenty of energy. probably from eating a decent amount of food/carbs the last two days. or maybe from the 5 cups of coffee i managed to drink. haha
anyways… i got home and decided i would knock out deadlift day so i can bench press before the games tomorrow morning.
for the low cals it went really well.
i’m really happy with 10 reps at double bodyweight!!! woot!!!
FF - B3
mobility work, foam rolling
deadlift: 135 x 8; 185 x 5; 205 x 5; 235 x 3; 260 x 10
deficit deads 4" step: 185 x 8, 7
power shrugs: 185 x 10, 10 (straps)
hanging knee raises: bw x 10, 10, 10
foam rolling
time for a whole shit load of food and to finish this giant pitcher of xtend i whipped up for the workout.
jealous of your 2xbw deads.
What she said.
As for the energy/food thing, you may have been feeling energetic because you hadn’t eaten much. A lot of people who are into intermittant fasting said they feel more energetic and mentally sharper during the fasting periods. (It’s not for everyone though - I tried IF, felt cold a lot on and put on 10lbs).
That is some mighty fine pulling Missy
Well done
thanks guys! i’m stoked on the deads… 10 reps at 2xbw had been a goal of mine for awhile. =+)
cal - not sure what the energy thing was about. i’ve tried the IF thing a bit too and didn’t love it. i think it had more to do with glycogen repletion this time. regardless of the reason… it was a good thing.
pretty happy with this morning’s workout. bench is feeling really good. didn’t have a spotter so i’m darn pleased with getting 9 on the max set.
added some low box/ high rep step ups and a walk on to bench day for some conditioning/calorie burn.
time for a shower and some fooooootball!!!
FF - C3
shoulder circuit, foam rolling
bench press: 55 x 8; 85 x 5; 100 x 3; 110 x 9
bench press: 85 x 12, 12, 12
kroc rows: 65 x 15, 12
low step ups (10" box): 85 x 20L/20R; 95 x 15L/15R, 15L/15R
brisk 2 mile walk
Nice work. … You are on a roll
Speaking of football … Who you picking ?
I’m going with Jets (I know I’m crazy they are going
to get in manning head)
And Vikings … (there defence is sick)
how funny
would it
be if the jets beat the Vikings in the super bowl lol
[quote]squat1000b700 wrote:
Nice work. … You are on a roll [/quote]
thanks man! i’m really happy with it since i’ve been cutting for 3 weeks and i’m only averaging about 1600 cals/day. but i’ve been making excellent food choices and really focusing on perfect pre/peri/post workout nutrition.
i think i’m finally seeing the benefits of finally seriously working on my weaknesses (deficit deads) and tons of prehab/activation/mobility work.
[quote]Speaking of football … Who you picking ?
I’m going with Jets (I know I’m crazy they are going
to get in manning head)
And Vikings … (there defence is sick)
how funny
would it
be if the jets beat the Vikings in the super bowl lol [/quote]
i’m going colts and vikings.
i HATE usc. and it’s bad enough my team (bengals) has a usc qb. 
no way in hell i’m cheering for the jets.
i dislike the colts pretty bad too… but someone’s gotta win. haha
i’m totally with ya on the vikings. i hope they murder the sts.
If you Humble yourself and work on what is weak you will be strong 
The only reason I’m going with the jets because I think it would be retarded if the team Bret farv left ended up in the super bowl. The colts are good but they can’t run the ball at all. If Peyton has a bad day there done. So I have to go with the Long shot. Either way it should be a good day for football. Only two days of football left till next season 
booooooooo
besides Rex Ryan makes me laugh. His dad buddy lives he in ky and used to come into the gym I work at for massages all the time. What a great guy …
Happy Sunday to yah
Jim
0-2 lol
the jets were so close (too bad close only
counts in horse shoes and hand-gernaids)
who knew the vikings would turn the ball over 7 times
Oh well
Jim
Haha! I’m going to use this “too bad close only counts in horse shoes and hand-gernaids”
Nice work deja! The deads - incredible. Keep it up woman!
Classic
deja, you are doing some fine work over here. I recently started tracking my nutrition and it seems that I am somewhat randomly doing high, medium and low days too. Maybe if I make this NOT random I’ll get better results. Food for thought…ahem.
well i had a family emergency early this week and had to unexpectedly head home.
no fun. but what can ya do.
anyways i’m back home finally and ready for squat day!
was wondering where you went…hope all is well…although family emergency doesn’t sound all that great.
interesting on the carb cycling kimba… i’ll get caught up on logs later and hopefully read more about ur experience so far in urs. ;+)
[quote]mom-in-MD wrote:
was wondering where you went…hope all is well…although family emergency doesn’t sound all that great. [/quote]
yeah… not fun. thanks for the well wishes. =+)
i was able to use my new harness (a baby carrier i picked up at the thrift store for $5 that has back pack straps, a chest strap, and a waist strap) for some sled drags today. out in the sun overlooking the river with a tank top on. life is good.
FF - D3
foam rolling, hip mobility circuit, glute activation stuff
squat: 95 x 8; 115 x 5; 135 x 3; 155 x 6 (then started pitching forward so quit there)
bb step ups (14" box): 135 x 4L/4R; 115 x 6L/6R, 6L/6R, 6L/6R, 6L/6R, 6L/6R
anderson squats: 115 x lots and lots (figuring form out on these)
romanian deadlift: 185 x 12; 205 x 10
sled drags: 2 sand bags x 25 secs x 5
long walk
foam rolling