[quote]nlmain wrote:
current supps for:
Multi Vitamin
Vitamin C
Calcium (which I take only if not enough calcium in meals)
Vitamin D3
protein shake plus pre-work on gym days.
[/quote]
forgot to mentin I’ ve been taking Bio-K for two weeks and I hit of oregano oil every once in a while.
[quote]Cal Jones wrote:
Ya needs some fish oils. You might also consider some ZMA before bed as these minerals are usually deficient in women and ZMA also helps you sleep better.[/quote]
Fish oils are a good suggestion that has been sitting in the back of my mind for a while. ZMA souns familiar but I can’t put my finger on it. I’ll have to research it. - Thanks for the suggestions.
Tried posting last night but TMuscle was acting up so here it goes:
bench
85 lbs 3 x 8 - increased weight
65lbs 1 x 12
lunge with 50 lbs barbell on shoulders
3 x 10 reps for each leg - icreased reps - heard of split squats yesterday - need to check out the difference between them and lunges…
row 60 lbs 3 x 8 - increased weight
abs
russian twist with 3 kg medecine ball
3 x 12
leg raise w 5lbs DB between feet
3 x 10
military shoulder press 25 lbs - increased weight
3 x 8
superset w bicep curl
2 x 5 - tried for 8 but no go
1 x 4 - was to beat to even pull a 5th rep, tried twice.
soundtrack: rise against
cardio 20 mins easy treadmill.
supper: lean beef burger on multi grain bread with avocado, spinach, tomatoes and cheese…
I actually really love Russian twists. Which says alot because generally ab work leaves me cold. And, you’ve already surpassed me on bench. grrr. 
[quote]kimbakimba wrote:
I actually really love Russian twists. Which says alot because generally ab work leaves me cold. And, you’ve already surpassed me on bench. grrr. ;-)[/quote]
I usually keep the ab work when I need a break with heavy lifting (not very high on my totem pole either)because A: most of the big power moves we do activate the abs if done properly and B. ab definition has more to do with fat levels than muscle strength and right now I am more interested in increasing my numbers than seeing my abs.
As for the bench numbers don’t forget I used to bench my weight. I started off easy 5 weeks ago lifting the bar only and have gradually added weight each week. My guess is that the increase will start to be a real challenge around 115-125 lbs. I will also say that judging buy your picture I am a bigger girl (ready fattier). It’s much easier to gain strenght when you carry a couple of extra pounds rather than keeping lean. Don’t know how much cradio you are doing but I am keeping it to a minimum 20 mins of easy/moderate pace 4 times a week. More for recuperation that weight loss.
anywho enough yappin - I’m sure you know all that stuff already
Cheers
N
[quote]nlmain wrote:
kimbakimba wrote:
I actually really love Russian twists. Which says alot because generally ab work leaves me cold. And, you’ve already surpassed me on bench. grrr.
I usually keep the ab work when I need a break with heavy lifting (not very high on my totem pole either)because A: most of the big power moves we do activate the abs if done properly and B. ab definition has more to do with fat levels than muscle strength and right now I am more interested in increasing my numbers than seeing my abs.
As for the bench numbers don’t forget I used to bench my weight. I started off easy 5 weeks ago lifting the bar only and have gradually added weight each week. My guess is that the increase will start to be a real challenge around 115-125 lbs. I will also say that judging buy your picture I am a bigger girl (ready fattier). It’s much easier to gain strenght when you carry a couple of extra pounds rather than keeping lean. Don’t know how much cradio you are doing but I am keeping it to a minimum 20 mins of easy/moderate pace 4 times a week. More for recuperation that weight loss.
anywho enough yappin - I’m sure you know all that stuff already
Cheers
N[/quote]
Just messing with ya.
It really is amazing how quickly you are charging right back on your lifts.
Indeed, seeing abs is a function of leanness. I’ve got the visible abs just fine. But seeing them doesn’t necessarily mean they are strong.
As for cardio, I do fun stuff. Like bicycle…which is coming to an end with the season. I’ll do indoor complexes until ski season starts, then xc skate ski until it is riding season again.
[quote]nlmain wrote:
Cal Jones wrote:
Ya needs some fish oils. You might also consider some ZMA before bed as these minerals are usually deficient in women and ZMA also helps you sleep better.
Fish oils are a good suggestion that has been sitting in the back of my mind for a while. ZMA souns familiar but I can’t put my finger on it. I’ll have to research it. - Thanks for the suggestions.
[/quote]
Cal: just bought a bottle of liquid high grade fish oil that supposedly tastes “lemony” good. I just need to add a teaspoon a day to get 750mg of fish oil- planning to throw it in my preworkout mix of protein/pre-workout. I’m thinking it will help with the “I want to eat my fridge” sydrome I get after workout.
[quote]kimbakimba wrote:
nlmain wrote:
kimbakimba wrote:
I actually really love Russian twists. Which says alot because generally ab work leaves me cold. And, you’ve already surpassed me on bench. grrr.
I usually keep the ab work when I need a break with heavy lifting (not very high on my totem pole either)because A: most of the big power moves we do activate the abs if done properly and B. ab definition has more to do with fat levels than muscle strength and right now I am more interested in increasing my numbers than seeing my abs.
As for the bench numbers don’t forget I used to bench my weight. I started off easy 5 weeks ago lifting the bar only and have gradually added weight each week. My guess is that the increase will start to be a real challenge around 115-125 lbs. I will also say that judging buy your picture I am a bigger girl (ready fattier). It’s much easier to gain strenght when you carry a couple of extra pounds rather than keeping lean. Don’t know how much cradio you are doing but I am keeping it to a minimum 20 mins of easy/moderate pace 4 times a week. More for recuperation that weight loss.
anywho enough yappin - I’m sure you know all that stuff already
Cheers
N
Just messing with ya.
It really is amazing how quickly you are charging right back on your lifts.
Indeed, seeing abs is a function of leanness. I’ve got the visible abs just fine. But seeing them doesn’t necessarily mean they are strong.
As for cardio, I do fun stuff. Like bicycle…which is coming to an end with the season. I’ll do indoor complexes until ski season starts, then xc skate ski until it is riding season again. [/quote]
I have a little upper ab definition but like the majority of women I carry a pretty little fat belt around the hips and cutting down enough to see them means going on a very light maintance lifting program which I have no patience for- and hell with my canadian winters up here no one will be seeing an inch of my skin for anorther 6 months - love live wine and cheese (yes I’m french so tough-
-lol.
[quote]marycler wrote:
I found you. I should have looked up all your posts before posting in your old log. Nonetheless, welcome and good luck![/quote]
Thanks marycler - just the fact that I’m lurking around here again is a strong testement to the power that a community of “like-minded” individuals can have. When I lift, I don’t lift for myself anymore - I lift for other women that enjoy the “sport” and feel like ousiders in this society of baubleheads. Plus being honest about my numbers and having to post them challenges me to push myself when I lift alone and it’s hard not to feel inspired by the other logs here. OK - that was my little amercian thanksgiving moment - now go watch Charlie Brown-lol.
Cal: looked into your ZMA suggestion and found the following info:
The proportion of ingredients generally used in products is 20-30 mg zinc, 400-500 mg magnesium and ~10mg B6.
My current multi contains 15mg of Zinc, 40mg of B6 and 63 mg of magnesium. Not too bad but I would need to increase my magnesium and take it all before bed.
I’ll start with adding the fish oils for a few weeks and see how I feel. Disclainer: found the ZMA info on Wiki (I know, bad girl) so if this is bull please do not hesitate to hit me with a barbell and tell me to get a proper education.
Good Night!
N
Tonight’s workout: was in the gym later than usual 7:15 instead of 5:30-6:00. Tired from my week, tired from my day and not feeling it. Started with my pullups but got frustrated and decided to do a short and sweet workout with a few big moves I enjoy with plenty of rest between sets. It’s the least I can do for myself for hitting the gym on friday.
Deadlift 115 lbs - increased weight
6 x 5
Bench Press with Dumbells
35 lbs 3 x 5 - increased weight
25 lbs 2 x 8
squats
115 lbs - increased weight
5 x 5
20 mins of easy pace cardio on treadmill.
Had a massive bowl of homemade chili for supper.
I train on Friday nights too, with variable results sometimes. Good for you for staying with it.
nlmain - your training sounds great!
what is Bio-K?
and I love that you log your music…so freakin crucial…TechN9ne or Metallica usually does it for me:)
[quote]shaunar25 wrote:
nlmain - your training sounds great!
what is Bio-K?
and I love that you log your music…so freakin crucial…TechN9ne or Metallica usually does it for me:)[/quote]
Metallica is a classic. Last night I was on Pearl Jam. Never heard of ThechN9e - I will look into them. I find that the right music can push you through that very last rep when your thighs are shaking like crazy and anger and stubborness are the only thing pushing those weights up.
Bio-K is my probiotic supp that I started about 2 weeks ago. My husband and I were dealing with belly issues- name them we had them and we were suggested to use this.
* Bacterial probiotic culture containing the unique and patented formula of L. acidophilus and L. casei
* 50 billion live bacteria
* Fresh strawberry taste, smooth texture
* Safe for children and seniors
Bio-K+ CL1285® Strawberry should be taken daily for optimal results.
I like the fact that complexes can be done in 1 spot with 1 weight. It’s tough to do supersets in a commercial gym if your running between machins but this idea I can run with. I posted it here because I often go through the archives hunting down good info and forget the name of the article later on. This way I will be keeping track of those that can be useful to me.
Today’s workout:
box squats
65 lbs 1 x 12
95 lbs 1 x 12 - increased reps
115 lbs 3 x 5 - increased weight
Barbell Bicep curl
50 lbs 3 x 8 - increased reps
Lever leg extensions
70 lbs 3 x 10 - increased reps- ready to add weight
Calf raises on step in cage
115 lbs 3 x 10 - added reps
Abs:
Crunches on swiss ball with feet up against the wall
1 x 100
Legs press
185 lbs 3 x 10 - added reps.
20 mins of easy pace treadmill
Soundtrack: Rise Against
Had pre-workout mixed with protein powder - definitly gives me the energy to push hard for a full hour, hour and a half (tried without and I run out of wind after 20 mins)
post workout: oats, protein and peanut butter.
supper: I’m thinking something with shrimp…mmmm
Interesting about the Bio-K…is it for regularity also? I have also had stomach issues for the last few years but have not been able to see any kind of specialist. If you don’t feel comfortable on here, can you PM with some of the symptoms you guys experience so I can compare? I take Metamucil when doing low carb for obvious reasons:)
TechN9ne is a rapper, but not like any of the mainstream clowns. If you’re into rap (again, not the ridiculous kind), it’s sick. Listen to a clip on a website (?) and test it out. He’s amazing…sick beat, great lyrics, super motivating.
[quote]shaunar25 wrote:
Interesting about the Bio-K…is it for regularity also? I have also had stomach issues for the last few years but have not been able to see any kind of specialist. If you don’t feel comfortable on here, can you PM with some of the symptoms you guys experience so I can compare? I take Metamucil when doing low carb for obvious reasons:)
[/quote]
looks like your weights are coming up nicely! congrats!
[quote]nlmain wrote:
Cal Jones wrote:
You might also consider some ZMA before bed as these minerals are usually deficient in women and ZMA also helps you sleep better.
Cal: looked into your ZMA suggestion and found the following info:
The proportion of ingredients generally used in products is 20-30 mg zinc, 400-500 mg magnesium and ~10mg B6.
My current multi contains 15mg of Zinc, 40mg of B6 and 63 mg of magnesium. Not too bad but I would need to increase my magnesium and take it all before bed.
I’ll start with adding the fish oils for a few weeks and see how I feel. Disclainer: found the ZMA info on Wiki (I know, bad girl) so if this is bull please do not hesitate to hit me with a barbell and tell me to get a proper education.
Good Night!
N
[/quote]
hi nlmain! i haven’t had a chance to pop in and say hi, so i’m doing so now. this is awesome to see you getting right back into the swing of things so quickly. your training is looking great.
i’m a big fan of EFAs (from fish oil and other sources) i swear that they have helped some of my joint issues and likely helped keep my cholesterol levels at absurdly “good” levels-they actually improved since my last cholesterol test 5 years ago. i know that some people take some fairly high doses, i was wondering if the 750 mg you are taking will be sufficient to reap some of the benefits.
i don’t know all the answers to this, as i have done some reading on it, but maybe some others could fill us in. i’ve heard of alternating your sources and including the omega 3 sources (flax, borage oil, walnuts, etc) with your fish oils. you also have to consider how your fish oils are processed (heat=bad) and possible heavy metal contamination. (i take a combo of 2 products which have all of them + CLA. yes, i’m aware of Flameout, but it’s kinda pricey and mine has about the same ratios)
here is a link that provides a nice overview, if you are interested.
i’m enjoying your log-keep up the great work!