Did you start your bench at 130? Or just not log your warmup sets? Yes, kuddos to your dietary discipline.
[quote]kpsnap wrote:
Did you start your bench at 130? Or just not log your warmup sets? Yes, kuddos to your dietary discipline.[/quote]
No warm-up set and I think that hindered me. I could have probably pushed a few extra reps with a 115 warm-up. Good point snap. I’ll keep that in mind for Monday.
as for the diet with 40 inch hips I don’t have much of a choice or I’d look like a hipo. I want the cals for strength and with my body type there’s not a lot of wiggle room.
[quote]nlmain wrote:
[quote]kpsnap wrote:
Did you start your bench at 130? Or just not log your warmup sets? Yes, kuddos to your dietary discipline.[/quote]
No warm-up set and I think that hindered me. I could have probably pushed a few extra reps with a 115 warm-up. Good point snap. I’ll keep that in mind for Monday.
as for the diet with 40 inch hips I don’t have much of a choice or I’d look like a hipo. I want the cals for strength and with my body type there’s not a lot of wiggle room.[/quote]
Haha. Hipo. Did anyone else get the pun?
[quote]Oleena wrote:
[quote]nlmain wrote:
[quote]kpsnap wrote:
Did you start your bench at 130? Or just not log your warmup sets? Yes, kuddos to your dietary discipline.[/quote]
No warm-up set and I think that hindered me. I could have probably pushed a few extra reps with a 115 warm-up. Good point snap. I’ll keep that in mind for Monday.
as for the diet with 40 inch hips I don’t have much of a choice or I’d look like a hipo. I want the cals for strength and with my body type there’s not a lot of wiggle room.[/quote]
Haha. Hipo. Did anyone else get the pun?
[/quote]
I know I’m lame.
Tonigh’ts workout:
chinups - not full extension but decent unassisted air time.
1x5
1x3
1x1
squats - main lift tonight
95lbs
1x5
135lbs
2x5
155lbs
2x5
160lbs - happy with hitting this weight.
1x2
1x3
155lbs
2x5
135lbs - felt much lighter after the heavier weight- was confident dropping easily below parallel
2x5
115lbs
2x5
95lbs
2x5
45lbs ATG
2x5
standing BB press to chest - to help with my c&p
45lbs
1x12
65lbs
1x8
70lbs
1x5
65lbs
1x7 - tried for 8 - no go.
45lbs
1x10 - tried for 12 - no go.
machine leg extension
90lbs - added 5lbs
3x8
DB bench press
45lbs - I have a harder time setting myself up than actually pressing it.
2x5 - added a set
30lbs
1x12
cardio:20 mins elliptical machine
Food Log
pp/oats/frozen blueberries
350 cals
P/C
lunch - business lunch
chicken wrap & cafe late
700 cals
mixed macs
snack
pp/preworkout & tbsp of fish oil - I find this combo really good to me these days
250 cals
P/F
supper
2 whole grain toasts
1/2cup of cottage cheese
2 tbsp of low sugar rasberry jam
1 slice of boar sausage
450 cals
- mixed macros due to the sausage
snack
pp & 1 tbsp of almond butter
250 cals
P/F
total workout day -2000 cals.
cheers
N
nice, nice, nice!
160 on the squats is awesome! Well done hitting that. And great idea with the standing BB to chest press - that will totally help the C&P.
45 on DB bench - jealous!
[quote]Mascherano wrote:
nice, nice, nice!
160 on the squats is awesome! Well done hitting that. And great idea with the standing BB to chest press - that will totally help the C&P.
45 on DB bench - jealous![/quote]
You should see me struggling to get set up though Masch. People around are probably thinking I’m going to hurt myself bad but once I’m lying with arms locked I’m ready to roll. And then I remember I have to sit up with those weights so I try not to max out for now - I refuse to throw them around. me thinks if you can’t control your DB you shouldn’t be using them.
In order not to be jealous of your fast progress on the squat, I need to remember that you are just catching back up to where you were before your vacation from the iron.
Otherwise, I’d sort of hate you (not really, but you know…)
BTW, I am eating my own oatmeal with PP and frozen blueberries (and slivered almonds and banana) while I’m typing this.
[quote]nlmain wrote:
[quote]Mascherano wrote:
nice, nice, nice!
160 on the squats is awesome! Well done hitting that. And great idea with the standing BB to chest press - that will totally help the C&P.
45 on DB bench - jealous![/quote]
You should see me struggling to get set up though Masch. People around are probably thinking I’m going to hurt myself bad but once I’m lying with arms locked I’m ready to roll. And then I remember I have to sit up with those weights so I try not to max out for now - I refuse to throw them around. me thinks if you can’t control your DB you shouldn’t be using them. [/quote]
Does the flooring of your gym have rubber? If so, it’s much easier/safer to set the weights down (they’ll drop maybe an inch and you’ll be surprised by how far your arms go) and then sit up. Afteral, eventually you’ll be getting to weights that there’s no way in hell you’ll be able to sit up with.
[quote]Oleena wrote:
[quote]nlmain wrote:
[quote]Mascherano wrote:
nice, nice, nice!
160 on the squats is awesome! Well done hitting that. And great idea with the standing BB to chest press - that will totally help the C&P.
45 on DB bench - jealous![/quote]
You should see me struggling to get set up though Masch. People around are probably thinking I’m going to hurt myself bad but once I’m lying with arms locked I’m ready to roll. And then I remember I have to sit up with those weights so I try not to max out for now - I refuse to throw them around. me thinks if you can’t control your DB you shouldn’t be using them. [/quote]
Does the flooring of your gym have rubber? If so, it’s much easier/safer to set the weights down (they’ll drop maybe an inch and you’ll be surprised by how far your arms go) and then sit up. Afteral, eventually you’ll be getting to weights that there’s no way in hell you’ll be able to sit up with.
[/quote]
That’s true. I’m struggling with the 45’s but I can press them. It will get worse very soon. I should learn to drop them with control.
Women’s hockey just won gold!!! wtg for powerful women!
[quote]kimbakimba wrote:
In order not to be jealous of your fast progress on the squat, I need to remember that you are just catching back up to where you were before your vacation from the iron.
Otherwise, I’d sort of hate you (not really, but you know…)
BTW, I am eating my own oatmeal with PP and frozen blueberries (and slivered almonds and banana) while I’m typing this.[/quote]
Also keep in mind that since october I’ve been eating a solid 1750-2000 cals a day. Every single day. That’s 300-500 cals above maintenance. My body fat’s probably around 20% (your much leaner than I am) which allows me to gain strength pretty quickly. I sleep from 10-7 most week nights, eat clean and hit the gym 4 days a week for 1 hour 15 minutes to 1 hour 30 minutes which meams 5-6 hours of workout a week. Most people would be performing as well under the same circumstances. But you right the drop in the bucket is the experience I gained from 2005-2007. I had all the tools, I just needed to start building.
Today’s workout
chinups - not full extension but getting better
1x5
1x3
1x2
1x1
deadlift
135lbs
1x5
185lbs
1x1
195lbs - not pretty but a PR. I need to ad reps to these higher numbers
1x1
135lbs - tried with straps. Bought the type with hooks - not happy they feel awkward in my small hands
1x5
190lbs - PR
1x1
185lbs
1x1
155lbs
1x3 - removed straps
135lbs
1x5
Machine cable pulldown
90lbs 1x5 - added reps
1x3
70lbs
1x5
60lbs
1x10
machine hamstring curl
75lbs - added weight
3x8 - last reps were sloppy need to stay at this weight next week.
machine leg extension
85lbs
2x8
90lbs - increased weight. Will be sticking to this next week.
1x8
barbell row
60lbs
3x8
20 mins of 3-5mph treadmill
Food Log
pp/oates/frozen blueberries
350 cals
P/C
lunch
baby spinach, cottage cheese, sunflower seeds, coconut oil
300 cals
P/F
snack
pp/pre-workout/ hazelnut butter - my new favourite food. ingredients: dry roasted organic hazelnuts. no sugar, no salt and freaking yummy. I fell in love with my P/F meals all over again.
350 cals
supper
tuna sandwich on whole grain bread
350 cals
P/C
snack
pp and hazelnut butter
350 cals
P/F
total cals workout day: 1700.
tuna sandwich 30 second recipe
mix tuna in water with fresh salsa and cottage cheese or plain yogourt until desired texture. Slap mixture between 2 slices of whole grain bread with a handful of baby spinch - super easy p/c meal.
…
[quote]nlmain wrote:
[quote]kimbakimba wrote:
In order not to be jealous of your fast progress on the squat, I need to remember that you are just catching back up to where you were before your vacation from the iron.
Otherwise, I’d sort of hate you (not really, but you know…)
BTW, I am eating my own oatmeal with PP and frozen blueberries (and slivered almonds and banana) while I’m typing this.[/quote]
Also keep in mind that since october I’ve been eating a solid 1750-2000 cals a day. Every single day. That’s 300-500 cals above maintenance. My body fat’s probably around 20% (your much leaner than I am) which allows me to gain strength pretty quickly. I sleep from 10-7 most week nights, eat clean and hit the gym 4 days a week for 1 hour 15 minutes to 1 hour 30 minutes which meams 5-6 hours of workout a week. Most people would be performing as well under the same circumstances. But you right the drop in the bucket is the experience I gained from 2005-2007. I had all the tools, I just needed to start building.[/quote]
Yeah, you are set up perfectly to make some big gains. But its your hard work in the gym that is gittingherdone.
Salsa and tuna? Really? That never occurred to me, but now I’m gonna try it.
Wow nlmain, i’m super impressed! You’ve got it down to a science and it makes perfect sense - i think 300-500 cals above maintenance is perfect for me too. Cool.
Nice looking numbers in here nlmain! (and remember, PR’s aren’t supposed to be pretty! =D) Keep it up! (oh and plz send me your yummy meal that you had last weekend with the hubby… extra ice cream with the brownie. thxbye!)
word!!! excellent stuff!!
Discipline really pays off in this sport, I believe.
The straps . . . your DL grip is giving you troubles?
[quote]kimbakimba wrote:
[quote]nlmain wrote:
[quote]kimbakimba wrote:
In order not to be jealous of your fast progress on the squat, I need to remember that you are just catching back up to where you were before your vacation from the iron.
Otherwise, I’d sort of hate you (not really, but you know…)
BTW, I am eating my own oatmeal with PP and frozen blueberries (and slivered almonds and banana) while I’m typing this.[/quote]
Also keep in mind that since october I’ve been eating a solid 1750-2000 cals a day. Every single day. That’s 300-500 cals above maintenance. My body fat’s probably around 20% (your much leaner than I am) which allows me to gain strength pretty quickly. I sleep from 10-7 most week nights, eat clean and hit the gym 4 days a week for 1 hour 15 minutes to 1 hour 30 minutes which meams 5-6 hours of workout a week. Most people would be performing as well under the same circumstances. But you right the drop in the bucket is the experience I gained from 2005-2007. I had all the tools, I just needed to start building.[/quote]
Yeah, you are set up perfectly to make some big gains. But its your hard work in the gym that is gittingherdone.
Salsa and tuna? Really? That never occurred to me, but now I’m gonna try it.[/quote]
adds flavour and moistness without mayo or some other fat.