[quote]BlackWidowGirl wrote:
Wow! You are a squat queen! Believe me, I am with you when it comes to wanting to bring the squat and bench up. Squatting three times a week, especially 3 days in a row will do nothing but overtrain you.
Especially if you are going heavy and then doing deadlifts or hamstrings the same or following day…If i were you I would do a 5 day split and only squat twice. Since deadlifting isnt your primary focus dedicate them to their own day where you blast your hamstrings. This only being a suggestion:
Day 1: squat- heavy, warm up and only do weight that you can do for sets of 4. do 6sets, 2 min rest
Day 2: bench- moderately heavy, i would say working set only 4 sets of 6
Day 3- cardio
Day 4- clean and press
Day 5- hamstrings, deadlift, SLDL, good mornings, choose 3 of your favs and do 3 sets of 8 of each
I dont know how your schedule is and I hope Im not overstepping my bounds but I hope this helps ma’am! :)[/quote]
This split is very intriguing. BWG, thanks so much for posting it. I love learning about new training modalities.
damn- once again fighting a flu bug. I’m eating properly, sleeping around 9 hours a day, taking my sups… honestly I will blame it on the fact that I haven’t had a vacation in over a year now. 13 months to be exact. This plus the change in season- I am so not a winter person, it’s killing me. I’ve caught like 3 colds in december. That being said I skipped my forth gym day once again. Trying to kick this crap. I also booked my “sun vacation” for the last week of january- a much needed vacation after 14 months non stop. Going to Samana, Dom.Rep. with the husband. I’m already counting the days. I’m reading up on all the logs to stay motivated until the mucus festival is over.
[quote]kimbakimba wrote:
For not being a winter person, you are kinda living in the wrong place.
[/quote]
thing is I can’t seem to be able to convince my husband - maybe if I calculate the cost of kleenexes, aspirin and the trips down south once a year he would see the savings and change his mind. Or maybe I need to contemplate divorce. -lol. stupid winter. Wonder if that would hold in court?
Finally on the mend- this was a damn tough virus with nasty fevers. Took me a week of rest to shake it. Spent my new year’s with a box of kleenex watching TV. Fun. Anyways doc says I have a light case of anemia. I enjoy red meat but I can spend a week sometime two without eating any. I prefer fish, chicken and eggs. The combination of the weather, my anemia and my intense workouts were kicking the crap out of my immune system. The good news is I can easily rectify the problem with a solid portion of steak twice a weak. From now on those will be on my grocery lists without fault and I should be able to remain flu-free for a while.
[quote]nlmain wrote:
Finally on the mend- this was a damn tough virus with nasty fevers. Took me a week of rest to shake it. Spent my new year’s with a box of kleenex watching TV. Fun. Anyways doc says I have a light case of anemia. I enjoy red meat but I can spend a week sometime two without eating any. I prefer fish, chicken and eggs. The combination of the weather, my anemia and my intense workouts were kicking the crap out of my immune system. The good news is I can easily rectify the problem with a solid portion of steak twice a weak. From now on those will be on my grocery lists without fault and I should be able to remain flu-free for a while. [/quote]
Mmmmm. Steak.
Being sick sucks, but at least you’ve got a plan for improved health going forward.
machine cable row
70 lbs
2 x 8 - increased reps
2 x 5
tried to go for me DB military press and curls but I felt totally drained. Decided to call it a night rather than over do it.
15 mins of easy pace treadmill 3mph.
supper: canned tuna and baby spinach salade. Dressing composed of low-fat cottage cheese with a little sun-dried tomato pesto mixed in. Desert: Hot Chocolate.
Ditto - good to hear you’re feeling better. Its great that you’ve made some gains despite just gotten off the flu. And yeah, smart to take it easy first workout back.
If you’re not a big meat eater, you can always go with lentils - tons of iron and supper yummy!
[quote]Mascherano wrote:
Ditto - good to hear you’re feeling better. Its great that you’ve made some gains despite just gotten off the flu. And yeah, smart to take it easy first workout back.
If you’re not a big meat eater, you can always go with lentils - tons of iron and supper yummy![/quote]
I love lentils M but they make me explosively gasy - beyond unreal. Other beans I can handle but I need to stick close to home while eating lentils…
[quote]talenaah wrote:
glad you are back at at. yes, mmmmmm on the steak! a juicy rib-eye or filet perhaps? stay healthy and ease back into things.[/quote]
Thanks T - had a burger wednesday night- beef onions and mushrooms with peppercorn sauce…mmmmmm and yes I ate the bun too. It’s not a burger without a bun to soak the juices.
Just like everyone and his mother I’m trying to get rid of the holiday bloat. I’m especially motivated by my trip in the sun coming up the last week of january. On the other hand I still want to increase my lifts. My plan is to keep the calories high but clean up food source and track nutrient combos.
Breakfast: 9am
1 cup of oats
1 scoop of choco protein powder
1 cup of coffee - about 400 cals PC meal
lunch 12pm - between conferance calls on the corner of my desk
protein shake mixed with 2 tablespoons of crunchy organic peanut butter and 1 table spoon of fish oils.
about 400 cals. PF meal
was planning on a snack but got caught up in work. Wasn’t that hungry anyways - spent my day in front of the PC.
supper 5:30pm
2 cups of steamed broccoli florets
1 can of sardines in oil (FYI great source of calcium)
1 table spoon of extra virgin olive oil
1 tablespoon of peanut butter for “desert”
450 cal of PF meal.
possible late snack 9pm
1/2 cup cottage cheese mixed with 1 scoop of strawberry protein and 1 tbsp of fish oil.
300 cals
total
1550 - non workout day. Feel full and satisfied.
Workout days will be increasing cals and adding PC after workout.
hmmm… my lil sis counts beer as pwo nutrition… she works at some “fitness” something or other in her town on the weekends. she’s also a runner, though, so i dont trust anything she says about lifting or nutrition.
once you feel like you have your shit together i say go for the beer.
Got about 10lbs of bloat to get rid of myself. Sucks to be cutting, especially when it’s so frigging cold. Yours looks pretty solid - hope you didn’t mix the fish oil with the strawberry protein/cottage cheese (Eww).
[quote]Cal Jones wrote:
Got about 10lbs of bloat to get rid of myself. Sucks to be cutting, especially when it’s so frigging cold. Yours looks pretty solid - hope you didn’t mix the fish oil with the strawberry protein/cottage cheese (Eww).[/quote]
I hear you about the cold - unless you ski, January in Quebec pretty much sucks eggs.
and I didn’t mix my fish oil with my pudding ugh- too nasty. Although the brand I bought has natural lemon and rosemary flavours added: could be good mixed in salads and other such things.
CBear: good advice. I’ll keep off the redhead pints until i’m back from my bikini trip. Then I might add it post workout because no one sees the jiggle on my butt until June anyways.
Todays workout felt good. 11:00am, a lot of new people at my gyn but they are all piling on top of eachother in the cardio machine section so I can’t complain.
assisted machine pullups
counterweight - 30 lbs - decreased assist
3 x 5
counterweight - 40 lbs
2 x 5
counterweight 20 lbs
1 x 1
Deadlift - regular grip.
135 lbs - increased weight by 20 lbs
2 x 4 - shitty ass grip was ruining my form
switched to mixed grip - great improvement in hold
3 x 4
will be increasing reps for a while before I add anymore weight to the bar.
DB benchpress
35 lbs
3 x 8 - increased reps
squats ATG
Bar
3 x 8
heavy dumbell holds for grip strenght
60 lbs in each hands for 15 seconds (that’s how much my grip sucks)- 3 times with a minute rest in between.
50 lbs for 15 seconds 3 times also with a minute rest in between.
15 mins of 3mph treadmill as warmdown.
Breakfast
1 cup of oats
1 scoop of choco pp
cup of coffee
multi vit., vit. C, vit D
400 cals PC Meal
Lunch- post workout
pancake of champions - super carb up.
3 whole eggs
1/2 cup of oats
1/2 cup of soymilk- I don’t live on soymilk but I will use it once in a while.
-fry until cooked, spread generous amount of organic rasberry, sugar-free jam.
-supp: probiotic.
500 cals. PC Meal
supper
Beef and broccoli
table spoon of fish oil
600 cal PF meal
evening snack
1 scoop of vanilla PP
mixed with 1 tbs of organic crunchy pb.
1 tbs of fish oil
300 cals. PF
Todays workout felt good. 11:00am, a lot of new people at my gyn but they are all piling on top of eachother in the cardio machine section so I can’t complain.
assisted machine pullups
counterweight - 30 lbs - decreased assist
3 x 5
counterweight - 40 lbs
2 x 5
counterweight 20 lbs
1 x 1
Deadlift - regular grip.
135 lbs - increased weight by 20 lbs
2 x 4 - shitty ass grip was ruining my form
switched to mixed grip - great improvement in hold
3 x 4
will be increasing reps for a while before I add anymore weight to the bar.
DB benchpress
35 lbs
3 x 8 - increased reps
squats ATG
Bar
3 x 8
heavy dumbell holds for grip strenght
60 lbs in each hands for 15 seconds (that’s how much my grip sucks)- 3 times with a minute rest in between.
50 lbs for 15 seconds 3 times also with a minute rest in between.
15 mins of 3mph treadmill as warmdown.
Breakfast
1 cup of oats
1 scoop of choco pp
cup of coffee
multi vit., vit. C, vit D
400 cals PC Meal
Lunch- post workout
pancake of champions - super carb up.
3 whole eggs
1/2 cup of oats
1/2 cup of soymilk- I don’t live on soymilk but I will use it once in a while.
-fry until cooked, spread generous amount of organic rasberry, sugar-free jam.
-supp: probiotic.
500 cals. PC Meal
supper
Beef and broccoli
table spoon of fish oil
600 cal PF meal
evening snack
1 scoop of vanilla PP
mixed with 1 tbs of organic crunchy pb.
1 tbs of fish oil
300 cals. PF
N, it sounds like you are on track for a nice bikini bod. Trust me, I am overwhelmingly jealous of you having a sun-n-fun trip planned.
If you are only counterweighting 20lbs, that unassisted pullup is almost in the bag. Won’t be long now! Try one unassisted before putting the assistance on. One day it will go up.
