Glad you are back.
Way to be creative on the sled drag harness! I never would’ve thought of that.
thanks kimba! yeah it works really well too… i’m super stoked.
well i heard rain is in the forecast again. since it was a sunny day i figured i had better get the damn yard seeded so we can finally have a lawn again. i spent 4.5 hours on it and barely got over 1/2 the fucker done. i had to break up the soil and rake and stuff for hours. my arms are numb. awesome workout though. in a tank top. i cannot WAIT for spring. wooty woot. i had to set up a fence to keep the dogs off of it too… not easy by urself. haha
FF - A4
foam rolling, shoulder prehab circuit
military press deload
random pullups and chins
yard work
300 mins----avg hr 118-----1652 calories burned
that’s using a vo2 max of 41… which i had last time i tested. i really need to do that again and see what it is nowadays.
time to dive into a pipin’ hot rotisserie chicken. om nom nom.
Here i’m upset about having to get up at oh dark thirty and you’re working your ass off. Literally.
Congrats on all you accomplished!
glad you are back home, kicking ass and taking names again. your household chores rock.
glad you are back home, kicking ass and taking names again. your household chores rock.
[quote]talenaah wrote:
glad you are back home, kicking ass and taking names again. your household chores rock.[/quote]
Agreed! That’s like an 1850s workout. You must have great seeding form 
You make me want to move back to the country
yeah… country life is pretty cool. especially since we still live mucho close to town. only 5 minutes to target. haha
yesterday i brought my two little nephews over to “help” me finish seeding. we had lunch and then went exploring around the farm. i’ll hook up some pic links…
http://hphotos-snc3.fbcdn.net/hs215.snc3/22260_1090858887867_1718356229_186840_5224297_n.jpg
http://hphotos-ash1.fbcdn.net/hs295.ash1/22260_1090859167874_1718356229_186847_8075306_n.jpg
well it’s my 3rd consecutive low carb/low cal day and i sure felt it during this workout. luckily it’s just deload… but i was definitely hitting a wall by the time i got to the kroc rows.
really happy with the defecit dls. those just murder mah legs.
FF - B4/C4
foam rolling, shoulder circuit, hip mobility & glute activation drills
deadlift: 135 x 5; 185 x 5; 235 x 5
bench press: 55 x 5; 75 x 5; 95 x 5
defecit deadlifts (4" step): 135 x 10; 155 x 10; 185 x 10
bench press: 75 x 12; 85 x 12; 90 x 12
kroc rows: 65 x 12L/12R; 45 X 18L/18R
hanging knee raises: bw x 10, 10
i have some horrible cramps. off to soak in the tub and then get some work done before the pro bowl.
nutrition’s been perfect. i’m tightening up and leaning out… but i’m at the stage where i actually look WORSE since my tummy is kinda saggy and loose. luckily i know it gets better quickly. just gotta power through.
I’ll come be your farm hand, hehe!
Is all that property yours?! Thats awesome!
How low is low on the carbs? Do you keep the fats/protein the same?
Deja, your workout equipment ideas…genius! You need to write a book…
Your nephews are too cute!
[quote]mom-in-MD wrote:
I’ll come be your farm hand, hehe!
Is all that property yours?! Thats awesome! [/quote]
i AM the farm hand. haha. we just rent a house on the farm…and i work part time for the farm/dairy. it’s owned by our brother in law’s brother. so we don’t have to take care of shit, but get to enjoy the benefits of the river and farm life. =+)
and we have really cheap rent and no utilities. we even have free cable (hbo/sho) and internet. it’s a killer fucking deal that works out great for them since we are bombass renters and try to fix stuff up and are never late with rent or anything.
[quote] hotmama wrote:
How low is low on the carbs? Do you keep the fats/protein the same? [/quote]
under 18%. i usually try to keep them under 50 g net carbs.
i raise the fat a bit…usually closer to 70 g. and try to at least hit bw protein… so usually somewhere well over 130 g.
calories end up between 1300 - 1500. and i lean up at an extremely fast rate on these days.
but i’m not interested in having a slow ass metabolism so i make sure to take some clean, high high carb refeed days. and usually enjoy a couple cold ones that day too. mental relief. and damn the energy boost i get when my cals are up near 3000… last for DAYS. haha
i had a lot of success on the UD 2.0… but i’m not feeling that hardcore…so i’m just using some of the nutrition stuff and not using those workouts or exact shit regarding middle of the week stuff.
[quote] skye wrote:
Deja, your workout equipment ideas…genius! You need to write a book…
Your nephews are too cute! [/quote]
thanks woman!! they are pretty cute.
on the workout equip… i’m just a sucker for stuff i can do cheap, that works great, and save creating more waste. it’s a win win win.
mah old lady’s been learning to weld… so i can’t even imagine the stuff i’ll have her whipping up before long. haha
it’s the end of the first “form/weakness focus” month and things are going well.
the best part is that i can officially foam roll my it band PAIN FREE!!! this is huge. it was sooooooooooooooo painful the first couple weeks. i heart the foam roller.
hip mobility seems to be improving too.
have lots of defecit deads, anderson squats, and tons of prehab on next months agenda.
all this paired with cutting and u think i’d be one miserable deja… but i’ve been in the most positive, great feeling mood ever lately.
now if i can just figure out what i want to be when i grow up… life will be good.
haha, I think Im grown up and I still dont know what I want to be!!
It was good when I was in the Navy, but didn’t have a solid plan of what to do when I got out…I knew we were moving and I would go to school, I just didn’t know what for! I thought I was going to be a nurse
Haha, I just noticed that when you quoted my question up there, it says ‘hotmama,’ wtf?! LOL!
I put myself on a carb cycling plan that sounds similar to yours! Thats awesome news about the good month that you’ve had…Keep it UP!!
10 reps at db bodyweight - Deja you rock. I have a mountain to climb before I reach you.
Damn those are good deadlifts for someone not eating much. (Or for anyone, in fact.)
It took me six months OR MORE of foam rolling my IT band to get the rolling to be mostly pain free. You lucky dog, you.
Nice pulling, you lean thing.
[quote]mom-in-MD wrote:
haha, I think Im grown up and I still dont know what I want to be!!
It was good when I was in the Navy, but didn’t have a solid plan of what to do when I got out…I knew we were moving and I would go to school, I just didn’t know what for! I thought I was going to be a nurse [/quote]
i could NEVER be a nurse. i’d ralph daily. haha
i so wish i was one of those people who had a dream since they were a kid. but alas, i’m not.
lately i’ve decided to just seriously try to do things to the absolute best of my ability and see what kind of doors that opens or paths that leads me on.
[quote]nlmain wrote:
10 reps at db bodyweight - Deja you rock. I have a mountain to climb before I reach you.[/quote]
thanks girlie. that’s what mts are for…climbin. =+)
[quote]AlisaV wrote:
Damn those are good deadlifts for someone not eating much. (Or for anyone, in fact.)[/quote]
thanks alisa… i’m super focused and really nailing the nutrition. it’s paying off. like most hard, smart work does.
[quote]kimbakimba wrote:
It took me six months OR MORE of foam rolling my IT band to get the rolling to be mostly pain free. You lucky dog, you.
Nice pulling, you lean thing.[/quote]
really?? probably has to do with the millions of miles u cycle.
my calves still have quite a few hot spots. i’ve had to resort to a softball now.
i haven’t been posting my nutrition in here…since i do it in my other journal. maybe i’ll post the weeks nutrition at the end of each week or something.
i’ve been doing lots of conditioning too… mostly in the form of complexes, sled drags, and weight lifting circuits. burning lots of calories.
i don’t know what’s going on… but i’ve been low cal/low carb and on my rag the last 5 days…and haven’t had a SINGLE craving.
absolutely no interest in carbs or beer.
i have no idea what this is about… but it’s definitely a good thing.
today is higher carb day… but i’m going to keep it so ridiculously clean since i’m not craving anything.
anyways… just thought i’d note that here. gotta ride the momentum while i have it.
for the first time in my life i have absolutely NO DOUBT that i am going to murder my goals.
decided to hit my legs with some volume instead of the typical deload… since i didn’t run a normal 5/3/1 phase on squats this month anyways.
FF - D4
foam rolling, mobility drills, glute activation stuff
back squats: 85 x 8; 115 x 20
reverse bb lunges: 95 x 8L/8R; 85 x 8L/8R
bb step ups (14" box): 115 x 8L/8R; 125 x 6L/6R; 135 x 5L/5R
romanian deadlifts: 185 x 15
foam rolling, stretching
[quote]dejavued wrote:
for the first time in my life i have absolutely NO DOUBT that i am going to murder my goals.
[/quote]
I’m already looking forward to the pictures. You’ll be hitting bikini season way before I do!
that is freakin awesome you are nailing your nutrition and your goals, woooooooooo-hoooooooo! i better wander to your other journal to check out your nutrition stuffs, i need some idears.
flo has been consistently visiting us at the same time. i didn’t have cravings, just some of the crummiest emotional swings EVER. i swear once i hit 35 the hormones came at me with a vengeance…quite annoying to deal with something i have so little control over.
great to see you so actively working on your flexibility issue-i’m glad it’s helping you. that will become my goal this month.