just one lb is not bad at all.
I usually go up 4-5lbs with a refeed or free meal…but I learned quickly to just not weigh myself for a couple days after 
Have you tried asst pull ups with a band? I like your volume approach. You should get a hold of this pull up guy and we can be part of the pull up gang around here! Its one of my goals to do one pull up too and has been for a long time.
Yeah only a pound? Crazy. I woulda probably been up 6 or 7 from that, haha. 135, YOU CAN DO IT!
MiM: Never tried it with a band. Too scared I’ll fall flat on my face 
Maybe when I’ve minimized the weight I can use on the assistance machine I’ll give it a go 
I’ve found volume is definitely helping me feel stronger when it comes to pullups.
Spock: Hell, right now I’m shooting for 130. I can’t remember the last time I was 130. I think I shot right past that when I was younger
If I can do it with a band you can too!!! I’m 50lbs heavier than you.
Its the thickest one the gym has…
Great job getting through the prep stage of the diet–very excellent results!
awesome on the diet results and Mim’s suggestion of a band is spot on. They are really easy to use and have been the key for me to reach a couple (I think most I’ve done is 2-3) unassisted pullups.
Thanks, ladies Now to see if the crazies can stay at bay long enough for my body to settle up again and see if I’m at the right levels to lose weight. It’s the salt intake that makes me wonder.
I might really have to try out band assisted pullups, thanks to all of the support it’s getting
So you find that when you intake MORE salt you retain MORE water? Intersting. This new med I’m on causes some water retention like noticable to me which is strange. I’ve been advised to UP the salt intake. Hmn.
Well, in for results of mini blizard and chocolate chip cookie diet! OMNOM.
Historically I’ve done well with a small sugar something PWO with no other sugar and abot 100-120g total carbs per day all before dinner unless Post Work Out.
How detailed you are being about this really tells me I can trust your results! So um SANK YOU!
[quote]Hallowed wrote:
So you find that when you intake MORE salt you retain MORE water? Intersting. This new med I’m on causes some water retention like noticable to me which is strange. I’ve been advised to UP the salt intake. Hmn.
Well, in for results of mini blizard and chocolate chip cookie diet! OMNOM.
Historically I’ve done well with a small sugar something PWO with no other sugar and abot 100-120g total carbs per day all before dinner unless Post Work Out.
How detailed you are being about this really tells me I can trust your results! So um SANK YOU![/quote]
Yeah. More salt equals more bloat for me. And I hold onto the bloat for a few days. My body is horrible for holding onto salt bloat. I find it interesting you were told to UP your salt intake. Your body retains more water when you have more salt so it can dilute it and keep your body balanced. Maybe there’s another reason for why you should be increasing your salt intake?
Squat workout today! Yayayayayayayayay!
Warmups:
5 minutes on elliptical
knee rehab
Agile 8
A1) Box squats: 45x10, 65x10x3
Full squats: 65x3x3
B1) OHP: 45x5, 55x5, 60x5, 65x3x2, 55x6
B2) SL RDLs: 20x6x6
C1) DB bench: 30x10x3
C2) Single arm DB OHP: 20x6x3
Stretching and steam room.
First off, this is the first time I’ve done full squats in a loooooonnnnngggg time. My knees felt rock solid. Weeee! I’m going to start slowing upping the volume on my full squats so I grease the groove and feel confident with how my knees are holding up. So happy
Second, SL RDLs are not feeling right. My form must be off. Meh. Maybe it’s time for hamstring curls to make a return.
Third, I really need to up the volume on my OHP. 65# feels stupid heavy and I’ve found I respond well to volume training for increasing my strength, especially when it comes to my upper body.
Tonight was ribs and yam fries!! Sooo good. I won’t be weighing myself until Monday. Way too much salt was had tonight. Going to hit the hill tomorrow for some snowboarding. See if I remember anything from last year Two hours of falling on my ass should be sufficient.
Oof yes, stay off the scales!
I’m glad the knees feel good. Foam roll those ITBs. I am lazy about it but it does make a big different to my knees.
Have fun snowboarding!
Well, funny thing. I decided to step on the scale. I’m a total masochist when it comes to my weight. Annnnd I dropped half a pound. 143# this morning. Wha?! This baffles me because not only did I have saltarific ribs and yam fries, I pounded back 70g of sugar in the form of candy bars before going to bed. Buh.
As I predicted, 2 hours of boarding was more than enough for me. I don’t know how people can stay out there all day. Maybe once I actually get the hang of it and am on my board more than I’m on my ass I’ll be able to stay out longer. Dunno. Legs are a little sore but knees feel fine. Going to stretch and roll my legs and have a lovely epsom salt bath before spending the rest of the day relaxing. Might go out tomorrow before other people decide to show up just to get in a little more practice time.
Sigh. Have I ever mentioned that ketchup chips are my greatest love and dieting nemesis? My kryptonite? I went to a friend’s house to watch the UFC fights last night and he brought out a bag. Thankfully it wasn’t a full bag. Obviously guys don’t have this same addiction, cause they were surprised that I managed to pound back the rest of the bag before the night was done. I’m so fucking weak willed when it comes to ketchup chips. There’s a reason I avoid the chip aisle at all costs. Soooo, sodium bloat. 3# worth. I’m not fucking weighing myself again until Wednesday. I’m hoping I’ll have flushed all the excess sodium (2000-3000mg) and it’s accompanying water bloat out of my system by then. I’m currently on my sixth liter of water. I hang my head in shame at that loss of control.
I’ve been very lazy with cardio of late, so I decided I should do some HIIT today, considering the excess I allowed myself last night. Before I went, I made the mistake of sitting down with a book by my favorite smut author. Have any of you found it hard to find energy to go to the gym after masturbating? Cause damn. I was comfy and happy and then I realized I had to get my ass to the gym so I could go sweat some of the bloat off. Didn’t want to move and I grumbled the entire way there. Maybe I’m just that lazy
12/01/29 Workout:
Cardio (bleh) - elliptical
5 minute warmup
15 second sprint/45 second backoff x9
30 second sprint
2 minute cooldown
Stretching
My legs are still a little sore from boarding yesterday so my knees felt a little weak. Wore my knee sleeves for cardio just to have that mental safety. I’m sure I would have been fine without them but I felt better wearing them.
so your allowed carbs at night now?
what are ketchup chips? lol
Seems like this way of eating would work so long as you aren’t loading on all your favorite goodies. That probably wouldn’t aide in training very well.
[quote]mom-in-MD wrote:
so your allowed carbs at night now?
what are ketchup chips? lol
Seems like this way of eating would work so long as you aren’t loading on all your favorite goodies. That probably wouldn’t aide in training very well.[/quote]
Yeah, I’m allowed carbs at night, only on the days I train. Off days are still considered low carb days for me. I just broke rank on Saturday.
OMG!!! I forgot that Canada is probably the only place you can get ketchup chips!! Basically take your standard potato chip (eg. Lays) and instead of dill pickle, salt & pepper, bbq, or whatever other flavour you can think of, throw a ketchup flavour on there. Salt and sugar combined!
And yeah, I just have to control the amount of carbs I eat. Still keep it below the rampage stage.
12/01/30 Workout:
Warmup:
5 minutes on the elliptical
knee rehab
Agile 8
A1) Rack pulls: 95x6, 115x6, 135x6, 160x3x3
A2) Band rows: purple x20x6
A3) BW SQx8x6
B1) Power shrugs: 135x3x3
C1) Tricep pullovers: 30x12x5
C2) Curls: 20x7x5
D1) McGill crunches: 10x2
Stretching and steam room.
Power shrugs went up easy. Going to increase the weight on these next week. I was going to do it with my rack pull weight but I mentally psyched myself out. Honestly, based on how easy 135 went up I think I would have been okay.
You can buy ketchup flavoured crisps (what you call chips - chips to us are a fat version of French Fry, usually doused in salt and vinegar and accompanies by fried fish) in the UK. You can even buy them on Amazon.
And that’s a strong workout for someone on a cut.
sorry to hear about your knee troubles. when i was working towards my first unassisted chin-up i had luck with combining a lat pull-down / band assisted / jump up and over then slow negative strategy. i think all of those were important… but maybe the band assisted a little less.
i was freaked out to try the bands in the first place… but after a couple times practice it felt safe enough. doesn’t really give you anything at the top, though - but the lat pull-down machine is good for practicing the squeeze at the top…
Glad you are getting your squat back on. Would love a steam room, but its in the gent’s changing room since there are only about 5 or so females in my gym.
mmm ketchup chips
Cal: Ha! Buying ketchup chips (crisps) online would be awesome Thanks for the compliment, Cal. I’ve found my will power to keep going with the diet waning. The whole reason I started this was so that I could fit into more than one pair of pants. Now I do. I’ve been oscillating for the past year or two between 140 and 150. I find that as soon as I get close to 140, I’m happy with my body and I lose the drive to keep going. 150 is my “Oh god I’m getting fat” cutoff point and so I hunker down diet-wise. So far this week has been messed up for my eating habits. Had a safety meeting today and pizza was for lunch. Woo I think I’m happy trying to stay in that 140-145 range right now. As long as my pants fit I’m still going to keep up with the overall carb back-loading way of eating cause it’s working well with my schedule but I’m not going to be as strict about it.
alexus: Thanks for the advice
techno: I go to a pretty frilly gym. Trainers don’t know what they’re doing and half of the space is taken up with cardio equipment. I’m one of the very few women in there who knows how to use the squat rack. At least they have 3 where I go I still have that nebulous goal of shaming a guy out of the gym. Absolutely obnoxious of me.
[quote]PixieThrower wrote:
[quote]mom-in-MD wrote:
so your allowed carbs at night now?
what are ketchup chips? lol
Seems like this way of eating would work so long as you aren’t loading on all your favorite goodies. That probably wouldn’t aide in training very well.[/quote]
Yeah, I’m allowed carbs at night, only on the days I train. Off days are still considered low carb days for me. I just broke rank on Saturday.
OMG!!! I forgot that Canada is probably the only place you can get ketchup chips!! Basically take your standard potato chip (eg. Lays) and instead of dill pickle, salt & pepper, bbq, or whatever other flavour you can think of, throw a ketchup flavour on there. Salt and sugar combined!
And yeah, I just have to control the amount of carbs I eat. Still keep it below the rampage stage.[/quote]
ALL PRAISES These heinous monstrosities of temptation are not available in Cali I would wreck dafukk outta some ketchup chips. NOM.
Whats your goal weight? Or do you have one? What are we cutting to?