Iron in the Blood

Training
221

went to do the groceries today- one of those I need everything deals because the whole house is emptied of protein sources. After filling up my cart and going to checkout line I realized once everthing is on the mat that I forgot my wallet… at home. Had to go back home and drive back the freakin crowded store to finally get my stuff. Sometimes I wonder how such stupidity and genius can lie together in the same brain???

I also came up with some more reasons why I love to lift today: I can carry all my groceries alone from the basement garage to our 2nd floor apartment without help including a jug of litter and the awkward 6pack of kleenex boxes. I felt like a pack horse but I was too lazy to do the trip twice.

My second reason is that I can craddle and rock my 14 pound neice without my arms getting tired. That is too sweet.

Thought I would share a list of what I got today to inspire those trying to eat from scratch.

proteins:
frozen shrimp
frozen scallops
chicken breasts (that I individually rewrap and freeze the minute I get home)
extre lean beef
ground turkey
frozen smoked salmon
frozen mahi mahi
frozen halibut

canned salmon
canned tuna
1% cottage cheese
skimmed milk
a dozen eggs

produce
baby spinach
bananas
cherry tomatoes
sweet potatoes - good carb source
avocados -good fat source

whole wheat spaghetti
jar of organic primavera spaghetti sauce
dried raisins
quick cook oates

  • with a couple of basics such as whole wheat couscous, quinoa, cheese, olive oil and pestos I can easily bake 6-8 weeks worth of clean meals within 20 mins.
222

That is awesome that you are so close to some of your former PRs after such a short time of getting back in the gym! Obviously you are kicking some serious ass.

I like your grocery list. I tend to shop more frequently per week and freeze almost nothing. Stuff goes in my freezer and never comes out (out of sight, out of mind). I’m a rotten planner and hate to cook. Not a good combo.

I’d recommend adding a bag of frozen wild blueberries. They are great in AM oatmeal and defrost right away in the hot oatmeal. There are way less calories in those than in the dried fruit you are using. Although fig and raisins ARE delicious…

223

I try to go for the fresh fruit Kimba such as bananas - but I always have a little dried fruit for when the groceries need to get done and we are out of. As for the blueberries- your right I should start packing a bag of frozen for those days. They would be a good alternative, although not very calorie dense so I’d have to up the oats.

224

food list looks great and delish!!

just a money saving fyi… did you know you can buy any ground beef (so like 85% or whatever) and rinse it after you brown it to make it have the same macros as the extra lean stuff? cool trick. i do this sometimes when i’m having a p/c meal and then add seasoning and a splash of water and maybe some onions and saute it a bit more. can’t tell the diff at all.

crazy on the horse meat. i’d definitely love to try that sometime.

225

I had no clue you could rinse the beef Deja- probably like spooning out the fat when making chicken broth from scratch. Let me know if you are ever in my area Deja and Kimba - I’ll cook you supper french style with horse meat, cheese and red wine. Just give me a little notice to have the place decently cleaned.

Went to see Precious with a buddy last night - that was emotionally rough. Went to bed late cause the story kept circling in my mind. Thought fo sure the workout out would “suck lepper balls” (really loved that one Cbear, hope you don’t my that I use it) but turned out good.

Bench
120lbs - 2 x 5 - increased weight - Yeah for me.
100lbs 2 x 8

leg press
225 lbs
3 x 12 - increased reps

Dips - trying to make you proud Kimba
3 x 5 - really went as low as possible
1 x 4 - added a set tried for 5 but died on the fourth.

wide grip machine pulldown
70lbs
1 x 5
80lbs - increased weight
1 x 5
70lbs
1 x 5
60 lbs
1 x 5
50lbs
1 x 10

abs
jack knife from floor mat
3 x 25

DB military shoulder press
30 lbs
2 x 5
20 lbs
2 x 8

DB sistard curls 'cause I like dem and they make ma arms look perty.
20lbs
3 x 8

20 mins of 3-5mph treadmill as cooldown.

FoodLog:

breakfast
1 banana
1/2 cup of oats
scoop of pp
400 cals
P/C

snack
pp with handful of almonds
250 cals
P/F

lunch
1 cup of 1% cottage cheese
1 medium avocado - this was delish. My new fav for a while
370 cals
P/F

pre-workout
scoop of pp
2 portions of pre-workout - went to the gym later this evening needed the full boost
200 cals

post-workout
ginger beer
baby potatoes, cauliflour and Tuna salad
350 cals
P/C

late night snack
PP and tbsp of fish oils
200 cals

total workout day: 1770 cals

Tasty potato and tuna P/C salade
1 cup of boiled and cooled baby pototes (I like skin on)
1 cup of steamed and cooled cauliflower - optional
can of tuna in water - drained
a sprinkle of capers
dressing: dijon mustard and ginger sauerkraut mixed to taste. Freshly cracked pepper.

Cheers
N

226

Supper, French-style sounds absolutely delicious. mmmmm.

If you can get 5 at 120#, you can get 1 at 135# right now. Nice.

Dips are looking good! I’m always working on getting lower too.

227

Traveling for work this week. Usually traveling for work means stuffing myself with restaurant food, drinking too much and skipping gym. This time I brought my PP and a fresh bag of almonds to carry everywhere, I am making some good food choices (chicken breast for supper last night and pached eggs and whole wheat toast for breakfast) not as clean as home food but atleast not a freaking free for all.

As for the gym side of things I decided to visit a customer/friend who owns a gym in the area and spend some quality time lifting after the work day is done today. I am actually looking forward to hanging out in a new place with people dedicated to lifting.
cheers
N

228

I like tourist lifting as well.

By the way, the very best hotel gym that I’ve ever seen is at the Omni Mount Royal in your hometown.

229

Oh good for you. Traveling is so difficult. It seems like every interaction revolves around meals. On the other hand, you can occasionally get some good bodyweight exercise done in your hotel room. I rely on good old pushups and lunges while traveling.

230

I am lucky enough to know someone who owns a gym only a short 10 min drive from the hotel I usually check in while in Quebec City. Thanks to the team at MAG performance in Charlesbourgh for letting me hangout with them this evening.

Tonight’s workout
squats 95lbs
1 x 12
115lbs -trying not to fold, keep core strong, hit depth and explode out.
3 x 5
95lbs
1 x 8

Overhead squats
45lbs -using the barbell - added weight. Was using 25-35lbs plates last time.
3 x 5
superset with barbell bicep curls
3 x 10

good mornings
65lbs
3 x 12

DB benchpress
35lbs
1 x 10
1 x 8
1 x 6 - chest area still felt week from benching on Monday so I did not give these my 100%

lunge with barbell
85lbs - added 15lbs from last time. I can feel the soreness already. I will be crying tomorrow.
3 x 6

barbell overhead press alternating between front and back of neck (someone tell me what the real name is for this exercise pls. I forgot.)
45lbs -bar
3 x 8

20 mins of easy treadmill as warmdown.

Food log: nothing amazing while traveling. Just trying to keep things clean.

Breakfast
2 poached eggs
2 whole wheat toast with jam
1 english muffin
some ham- it was too salty
P/C
600 cals

lunch
PP with handful of almonds
P/F
300 cals

pre-workout
1/2 scoop of pp with pre-workout
100 cals

post-workout
1/2 scoop of pp with post workout
100 cals

supper
steak and green veggies
P/F
500 cals

total workout day: 1600 cals.

satisfaction of keeping up with my prefered lifestyle even when it gets tough? 100%. Plus I usually don’t sleep properly when I’m not home in my own bed and such. After a great workout and a massive steak I should get some quality shut-eye.

Cheers
N

231

Excellent job with the workout and the clean eats while on the road! That is pure dedication :slight_smile:

232

Overhead squats with the bar. Nice. I’m not there yet at all.

233

Tried the hotel gym tonight just to see - WORST GYM EVER! it’s the size of my closet packed with as many old cardio machines as they could. There were 3 of us and it felt really awkward to hear the heavy breathing and see the sweat so up close and personal. Plus there was no space to actually use the free weights. I seriously squeezed myself between two treadmills. They have 1 bench, a row of DB that stops at 50lbs and this multi muscle machine that actually looks like a torture device. Good thing I had enough knowledge to put together a full workout using mainly DB.

one arm DB rows 30lbs
3 x 10

DB benchpress
30lbs
1 x 10
2 x 8

machine wide grip chestpress
50lbs 1 x 5
60lbs 1 x 12,
70lbs 1 x 8,
90lbs 1 x 5,
60lbs 1 x 10

cable tricep pulldown
32.5lbs
3 x 8

DB sumo squat - I love these. I’ll incorperate them on my light squating days with heabier weight
45lbs 4 x 12

DB Romanian deadlift
25lbs
3 x 12

one-leg calf raise from floor - these kind of felt silly I’m used to standing on a step and going really heavy with a barbell on my shoulders
25lbs DB in 1 hand - needed the other for balance
3 x 12

20 mins of moderate treadmill between 3-5mph.

This experience was a dud - however they do have a pool so I might just bring my bathing suit and do a few laps for a change of pace on my next visit.

Food Log:

breakfast -the canadian lumberjak special - I was famished this morning - my belly woke me up.
2 whole wheat toast (no butter)
2 poached eggs
a little bit of fruit (was kinda old and soggy lookin)
1/2 cup of baked beans
slice of ham
1 small pancake with plenty of syrup
a small handfull of spicy breakfast potatoes
all mixed up, not to clean but protein concious - This one’s for Tal - just so you know I don’t always log the not so good days :slight_smile:
I’m guessing a solid 1000 cals right here.

lunch
pp with handlful of cashew nuts
P/F
300 cals

pre-workout snack
3/4 scoop of PP
1 tsp of organic coconut oil - tried this for a change felt weird eating something with the consistancy of lip balm. Next time I’m throwing it in my shake rather than eating off the spoon.
some coffee - black
180 cals

post-workout
trying a new brand post workout with protein blend. Tastes like a pina colada Oh lala.
150 cals

supper:
steak, salad and a glass of red wine

Tommorow I’m heading back home. Can’t wait to be in my own stuff again.

Cheers
N

234

And that is indeed the typical hotel gym. Yikes. Good on you for making it work!

235

[quote]kimbakimba wrote:
And that is indeed the typical hotel gym. Yikes. Good on you for making it work![/quote]

yeah but it didn’t make me happy. I usual get a good high after a decent workout. This time I was just agravated and sore. Next time I book a hotel I will try to find one with a decent gym. Crossing my finger I can find that hidden jewel.

236

Today’s Workout.

Another lifter joins the red moon cafe club. Slept 12 hours (in my own bed!!) and still woke up with a headache. Around lunch time I decided to ignore my symptoms and down pp with double scoop of pre-workout, greens and fish oils to give myself that needed boost. Wrong. Got to the gym and instead of feeling all fired up I was shaky with a belly ache. Decided to ignore it. Wrong again. I need a shocky monkey or a kick in the head. Or both. At the same time.

Olly press
65 lbs
1 x 8
95 lbs - no go twice
85 lbs
1 x 5
95 lbs - no go
90 lbs
1 x 2
95 lbs -no go (yes I’m stubburn)
90lbs - no go
85lbs
1 x 5
90 lbs - no go

at this point the belly aches and shakes were too mad. Went to the bathroom for a breather (unhooked the bra and loosened the pants for the belly). The nasty feeling passed but decided to play safe and not haul overhead for the rest of the day.

Deadlift
115lbs
1 x 12 - nice and easy
135 lbs
1 x 8
175lbs - no go
165 lbs - increased weight
1 x 3
1 x 1
155 lbs
1 x 5
135lbs
1 x 8

rackpulls - mid thigh
185lbs
1 x 5
205lbs
1 x 1
215 lbs - increased weight
1 x 1
225 lbs - increased weight
2 x 1 - blisteres ripped. Damn painful.
185lbs
1 x 3
135lbs
2 x 1 with 15 seconds hold

hamstring curl
70 lbs
3 x 8 - same as last time

wide grip cable pull down
80 lbs
2 x 5 -increased reps
70 lbs
1 x 5
90 lbs - increased weight
1 x 3
70lbs
1 x 5

barbell row
50lbs
3 x 8 - slow and controlled

20 mins of moderate cardio between 3-5mph

Food Log
1/2 cup of oats
1/4 frozen strawberries
1 scoop of pp
P/C
350 cals

snack
pp + preworkout + greens + fish oil
350 cals

lunch - post workout
1/2 cup of oats
2 eggs
splash of milk
2 tbs of jam
probiotic
P/C
400 cals

supper: social meal
home-made stew and carrot cake Yum!

Cheers
N

237

…

238

Happy with today’s workout:

Bench
125lbs - increased weight
1 x 4 - hooked the rack and got unbalanced
1 x 6 - made up for it in this one
115lbs
1 x 5
100lbs
1 x 8 - nice and easy

leg press
245lbs - increased weight
3 x 8

dips
1 x 8 - increased reps
2 x 5
1 x 3 - out of juice

machine cable rows
80lbs
3 x 8 - increased reps

abs
crunches on swiss ball feet on wall
2 x 50

20 mins of 5mph treadmill.

Food Log

1/2 cup of oats
1 scoop of pp
box of dried raisins
P/C
450 cals

lunch
2 eggs
1/2 cup of broccoli
1 tps of fish fish oil
multi vit. C and D
P/F
300 cals

snack
handful of almonds
pp with preworkout shake
P/F
350 cals

supper
sweat potatoe and canned salmon mash with dried dill - splash of milk
P/C
350 cals

pre-bed snack
pp with 1 tbsp of organic peanut butter
P/F
250 cals

total cals workout day: 1700 cals.

cheers
N

239

I wish benching 100 lb. for reps felt easy to me. Nice workout!

240

[quote]kpsnap wrote:
I wish benching 100 lb. for reps felt easy to me. Nice workout![/quote]

Thanks kpsnap :slight_smile: But I’ll tell you what I told Kimba - I’ve got a good 30-35 lbs on you both on a 5’4 frame. Some muscle, some fat but you benching 100 easily would be like me benching 135lbs easily. I am not there yet either.