MMGALB727's Training Log

Training
141

Oh yeah, and in case anyone cares… I posted a “sample menu” in my FA Journal for a lifting day where I would wake up around 10am (I am a night owl!) and workout around 5 pm… here it is:

10 am: 1 scoop whey + 1 TBSP heavy cream, 1 tsp cinnamon, 10 almonds, 1 tsp coconut oil

12:30: 150g Low Fat cottage cheese, 150g broccoli, 1 tsp butter, 10 almonds

2:30 pm: 1 whole egg, 4 whites, 200g zucchini, 1 tsp olive oil

4:15 pm: .5 scoop whey + .5 scoop Surge, .25 c milk, 1 tsp cinnamon, 100 g strawberries, 100 g blueberries (also take yohimbine, 100 mg caffeine and 3-5 g L-Tyrosine here)

4:45 pm: Start sipping Surge Workout Fuel and BCAAs

5-6:30: (workout) keep sipping, and usually finish Surge Workout Fuel and BCAAs

6:45 pm: 1 scoop whey + 1 scoop Surge, 1 tsp cinnamon

7:15-8:45 pm: 60g (measured dry) brown rice, 100g banana, 200g sweet potato, 50g oats, 30g raisins, 125 g chicken

Sometimes between 10:30 pm and 12:30 am: 80g cottage cheese, 1 scoop Metabolic Drive, .5 oz almonds, .5 oz cashews, 1 TBSP Peanut butter

Go to bed around 1 or 2 =D

Oh yeah and I sip 5-10g BCAAS, 5g Glutamine, and 5g Leucine throughout the day. I also take 10-12g fish oil, 4-5g CLA, 4 green tea caps, and digestive enzymes spread throughout the day as well. Finally, I take some probiotics, a B complex vitamin, Vitamin D, a SeaVive immunity booster capsule, 2 ZMA caps and 3-6mg melatonin before bed.

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Diet looks good. Do you know how many calories you eat? Are you trying to lose or gain weight?

I am the same way with sleep. I need 8-9 hours a night except I go to bed early and get up early. I didn’t get home until almost midnight last night. It really stinks training on 4 hours of sleep :frowning:

Claire

143

Eww… I can’t imagine training on that little sleep… I am the biggest sleepyhead! I have NO idea how people function on several nights in a row of 6 hours or less. I have attempted that before when I was in grad school and ended up going insane and sobbing uncontrollably around Day 4… haha

Yes, I am actually extremely anal about logging everything in Fitday. I actually enjoy it. =P

Lower Body Days are about 2800 calories (35% pro, 35% carb, 30% fat)

Upper Body Days are about 2600 calories (35-40% protein, 25-30% carb, 30-35% fat)

Non-lifting days are about 2200 calories (40-45% protein, 10-15% carb, 45% fat)

CHEAT DAYS (1/2 day each week) probably end up around 4-5,000 calories =D YUM!

As you will notice above, pretty much ANY starchy/sugary carb comes either right before or right after my training. On occasion I will eat some berries outside that window… but not often.

Umm… I was really just trying to maintain and get my metabolism nice and high again. I am still not able to eat what I could before my competition and stay as lean… GRRR!!! Damn figure competitions! But I am also doing minimal cardio… I think I want to experiment with some cutting right now (not the self-mutilation kind =D… although dieting is probably just as painful!)

I will likely just be dropping calories by about 100 each day, and adding in a few cardio sessions. We’ll see =D

144

Fitday was making me insane…I’ve been enjoying learning how to eat without it though!!..I started to get this mentality that if I didn’t log it, it didn’t count :stuck_out_tongue:

145

uh-oh… that’s not good! Haha… yeah I really just enjoy looking at the breakdown, and it’ helpful to see what nutrients I am regularly lacking in… never knew how badly I needed a Vitamin D supplement! =D

Oh yeah, and FYI… if asparagus makes your pee stink… you are deficient in B vitamins. just a helpful hint!

146

that’s funny, it DOES make my pee stink…ew…B vitamins, huh? hmmm

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Monday 1/26/09
Repetition Upper Body

Palm In DB Floor Press
3 sets of max reps (keeping 1-2 reps in the hole on the 1st 2 sets)
20 reps/18 reps/22 reps***
*** This is what I have a video of! =D

Neutral Grip Lat Pulldown
10 reps/9 reps/8 reps @ 140 lbs (+30 lbs, -2 reps, +20 lbs, -2 reps/-2 reps)
***supersetted with ***
Scarecrows (used a weird machine, weight is WAY inflated)
12 reps/12 reps/11 reps @ 80 (+15 lbs, same reps/same reps/-1 rep)

DB Military Press
12 reps/11 reps/10 reps/10 reps @ 30 lb DBs (same reps/-1 rep/-2 reps/-2 reps)

Fat Bar Tricep Pressdowns
23/20/19 @ 37.5 (can’t compare to last week…used different machine)

Heavy DB Hold’s for grip strength
80 lb DB’s (160 lbs total)
28 seconds/35 seconds/37 seconds (+ 2 seconds/+ 4 seconds/+5 seconds)
My hands kept getting sweaty! YUCK!

HIIT
15 sec on, 15 sec off, 8x
HR = 168

DONE!

148

Here is a video of my trying Glute Ham Raises on the Lat Pulldown machine… great for people without access to a GHR! =D

149

Here is a video of the Floor Presses from last night:

I should have paused at the bottom… but since I was trying to go for max reps I went a little quick… OOPS!

40 lb DB’s at 22 reps! =D

150

I couldn’t access your vids Molly…(not that Im stalking you) :stuck_out_tongue:

151

Oops… OK try them now! =D

152

Had a fantastic workout tonight!!! Tried close stance squatting for the first time in a LONG time… I hate it b/c I am not good at it… but I actually rocked it out tonight! Oh yeah, and I was wearing Olympic Lifting shoes with about an inch heel…

Wednesday 1/28/09
Max Effort Lower Body

Close Stance Ass to Grass Squats (or ass to calves actually =D)
6 reps/6 reps/6 reps @ 185 lbs (belt only)

Alternating Reverse Lunge of Box (4" box)
7 reps/8 reps/8 reps @ 40 lb DBs (80 lbs total)

45’ back extension
12 reps/12 reps/12 reps @ 35 lbs

GHR on Lat Pulldown
3 sets of 5

Ab Circuit
V-ups
Ab Rollouts
3 Pt. Med Ball Slam
10 reps/10 reps

DB Swings
20 ON, 10 OFF, 8x
35 lb DB
HR = 172

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[quote]mmgalb727 wrote:
Here is a video of my trying Glute Ham Raises on the Lat Pulldown machine… great for people without access to a GHR! =D

Red Poinft Fitness (MMG) Glute Ham Raise - YouTube [/quote]

Yeah, I’ve been doing those on the lat machine lately…they feel better on my ankles than the ab bench I had been using!

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PMPM - yeah I tried them on the ab bench… OW! =D

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Thursday 1/29/09
Pre-hab Day (for shoulders, hips, ankles, knees, glutes =D)

DC Broomstick exercise (50 reps)

X-band walks (12 reps each direction)
DB external rotations (10 reps each arm)
“bad girls” (adductor exercise with band)(25 reps)
Band “wall slides” (15 reps)
Repeat 2x

YTWLI raises (10 reps each way)
Clams (15 reps each side)
Doorway stretch (20 sec)
One-legged Glute Bridges (12 reps each leg)
Repeat 2x

Wall Achilles stretch (20 sec)
Leg ext w/ band for knees (20 reps each leg)
Drop off box, land on one foot (ankle stabilization)(5 reps each leg)
hip flexor stretch (30 sec each side)
Repeat 2x

Some Lat Pulldown GHRs =D
Lat stretches

156

Today was a Max Effort Upper Body Day. It was pretty good and looked like this:

Friday 1/30/09
Max Effort Upper Body Day

Rack Lockouts (from pin 15, about 5-6" range of motion)
Work up to 3-6 RM
2 sets of 5 reps @ 185 lbs
Looks similar to THIS:

Palm In Incline DB Press
2 sets of max reps (shooting for 15-20 reps)
16 reps @ 45 lb DB’s/20 reps @ 40 lb DB’s

Seated Cable Row
11 reps/10 reps/10 reps @ 120 lbs (+15 lbs, -1 rep/-1 rep/same reps)
Supersetted with*
Face Pulls
12 reps/12 reps/12 reps @ 135 (+15 lbs, same reps on all sets…weird machine, inflated numbers =D)

Hammer Curls (Biceps were already spent from all the back work)
11 reps/10 reps/10 reps @ 25 lb DBs (same weight, +1 rep/+1 rep/+1 rep)

DONE!

Overall I was pleased. It felt good to have that much weight in my hands! =D

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you are so dilligent with the prehab work. reading ur log always reminds me what a slacker i tend to be at it. :blush:

GREAT work on the bench gains lately!!

158

Deja - Thank you! But I HAVE to be regimented with it or I will never do it!!! I literally have to schedule it as if it were a training day or I would say “screw it!” and blow it off completely.

That’s my best advice… pick a day when you are not planning on training and go in there and do your pre-hab. You can even do most of it at home with a band… Plus it’s a great little “extra workout” and a good way to expend calories without overtraining (and in turn lets me eat more food! oink oink! =D)

159

KICK ass dynamic lower body day today! Lifted with my friend Susie and our coach was there helping us! =D We did “speed deadlifts” where you use 50-60% of your max weight and try to lift the bar as explosively as possible. The rest periods are very short (45 sec between sets) and it’s pretty intense.

Today we added CHAINS to the bar. If you can envision big, thick, 20-25 lb chains hanging off of the bar… that’s what we were using. This way, it adds very little weight at the bottom (b/c the chains are piled up on the floor) so you can explode up, and once you have lifted the bar all the way, the chains are now hanging in the air off the bar… so it adds all the weight near the top. So the higher you pull the bar, the heavier the weight gets. Cool, huh? =D Here is what it owuld look like:

Saturday 1/31/08
Dynamic Lower Body Day

Speed Deadlifts
3 sets of 2 reps @ 135 lbs
5 sets of 2 reps@ 135 lbs + 80 lbs of chain =D

Step-Ups (barbell)
10 reps @ 65 lbs, 10 reps @ 75 lbs, 10 reps @ 95 lbs

Pull Throughs
3 sets of 12 @ 77.5 lbs

Kneeling Cable Crunches
4 sets of 15 @ 52.5 lbs

A couple sets of Lat Pulldown GHRs. I WILL get good at them! =D

160

[quote]mmgalb727 wrote:
Deja - Thank you! But I HAVE to be regimented with it or I will never do it!!! I literally have to schedule it as if it were a training day or I would say “screw it!” and blow it off completely.

That’s my best advice… pick a day when you are not planning on training and go in there and do your pre-hab. You can even do most of it at home with a band… Plus it’s a great little “extra workout” and a good way to expend calories without overtraining (and in turn lets me eat more food! oink oink! =D)
[/quote]

totally. i’m good about the shoulder pre hab… but i’m sure i could use the other stuff. it’ll be my february goal to actual do it! and it’d definitely have to be at home since i train solely there.

i take it ur gym doesn’t have a ghr machine or do you just like to do them on the lat pulldown cuz they’re harder?? next u’ll be doing krispy kremes with a plate on ur chest and totally be my idol. lol