nice progress Doc
I def need to find myself a sexy dentist for motivational needs.
Greg: I KNOW right! New avi is mucho yummy btw.
Chris: Uh, yeah that will do it. It never ends up where you want it. I would like to channel all of my excess weight to muscle and to my tits thank you. Unfortunately, it likes to hang out everywhere, and not as muscle I might add. Thank you for the back comment though! 
I am working hard to get back (pun intended) to that. Speaking of… how is Holy Mac? Is he still active on the boards?
nlmain: Thank you much It tis nice to stare into his gorgeous blue eyes as he drills the fuck into my teeth. It could be more painful I guess…
8/11/11
No training, went and hung out with a friend for lunch. My girlie friend also trains, well sort of. I’m working on her! Got a parking ticket…grrrrr. Meter was out of service so that is as good as a free spot. I shoulda just taped the quarters to my windshield. Bah!
Work, massage then off to my local steakhouse for mah free meal!
I had a little vino and a burger with fries. Only ate half of everything. Usually I am NOT restrained at all when it comes to free meals, but I wasn’t really feeling it. I only had one glass of wine also, which is not like me at all. Probably for the best though. But I did stop at Starbucks on the way home and had an iced mocha latte and a baby chocolate peanut butter cupcake. So a moderate taste of everything without going crazy.
My contract letter finally arrived (geee?.classes start in two weeks WTH?) and I do not have a happy. My contract renewal and raise is performance based. I made, and even exceeded, all of my benchmarks. I even received an award for exemplary performance but money?HA! My raise was less than half of what it was last year. Explanation? Oh, I am at the top of my salary grade for my rank and experience. Uhhhh?mmkay?
I could ramble on and on about what the place wastes money on… like all of the new administrative people that they just hired at 3x my salary that were appointed to bullshit positions that will NEVER benefit the place. Let’s see, my shitty salary aside, we are overcrowded and desperately require more infrastructure. I pray that 20% of my students don?t show up on any given day just so everyone has a seat. Exams are a nightmare. Ugh! I could go on forever, but I won’t. At least I have a job that I generally enjoy that has good benefits.
Food (P 167/C 240/F 102):
M1: Protein French toast (Ezekiel flax bread, egg whites, protein powder, cinnamon), fake syrup, strawberries, blueberries, coffee
M2: Sushi and sashimi combo
M3: Burger and fries, wine, latte, mini cupcake
M4: Protein bar, Brandon Boyd
8/12/11
Fasted cardio:
30 treadmill
30 precor
Went to lululemon! Drove an hour out of my way but it was gorgeous out and drove topless (jeep) so it was a rather pleasant ride. Spent waaaaay too much money on 4 items. They really have nice stuff. Too many salesgirls though. Most were very nice and helpful but one I wanted to deck. She seemed to have MAJOR issues with my sizes. She insisted that I was a 10. I tried on 10s, then 8s, then 6s. Ok 6s worked. Found a couple good pairs of pants and a couple that were ok until I did the sqwat check. Ack, see through…nope not gonna work. Shared this with miss 10 and she declared that it was because they were too small and I needed to go up a size. She was rather nasty about it too. Weirdest shit EVAR.
Dr. also called with my bloodwork results and everything looks fine except for my liver enzymes were a little out of range. His idea of ‘fine’ and my idea of fine are a little different so I am just waiting on my copy to arrive. Nice to know that I am not dead though.
I normally wouldn?t be too weirded out by minor elevations in liver enzymes but I just moved into a new home last Aug. and since then my dog passed away from liver disease. I do not know the cause of his liver issue, but perhaps something is up. I need to look at the pattern of enzyme elevation before I jump to conclusions. There are bazillion things that can elevate liver enzymes but i wouldn’t be me if I wasn?t thinking? (of the worst and obsessively).
Food (P 145/C 121/F 33):
M1: Oats, greek yog, berries
M2: protein bar, apple (Must. Pack. Real. Fud)
M3: Sirloin, broccoli, salad with olive oil and balsamic
M4: Protein pancake with peanut butter
Today:
Last of my current circuit. I am switching to more of a traditional body part, body building workout for the next week. Then I will be meeting with my trainer on Friday to check in and have some fun. We will probably do some tire flips and more metabolic shit since that is his thing. I expect to be starting a new routine the following week based on my goals.
Today:
Still on the 5 rep scheme
Superset 1
Back squat: 105/115/135 PR (Figured Fuck It, put the big wheels on and give it a shot, 5lbs away from BW which was my NOV goal. The training wheelz are off!)
Lunges: 50/65/75 Starting to get the feel for these and am doing them in the rack, can totally go heavier.
Superset 2
Assisted Pull ups neutral grip: 0/20/20
Assisted Dips: 0/20/20
Superset 3
Weighted hypers: 25/25/25 holding plates
Decline sit ups
Superset 4
Box Jumps ? 20/20/20 (used extra riser today fml)
Walking pushups ? I use the yoga studio and cross the entire thing as many times as I can. 2/2.5/2
Superset 5
Ball Wall Squats holding KBs: 15/20/25
Ball Push ups: 16/12/10
Cruising right along. Totally happy with #s on pretty much all my stuff. Ready to switch it up for sure. I have to admit that I am torn about whether to concentrate on leaning out more, or getting stronger. I feel like I managed to do both with this last circuit since it varied so much with the rep ranges. TBH, I will never feel lean enough, but I enjoy the strength gains immensely.
Eats: (P 145/C 32/F 45)
M1: vanilla protein pancake, sugar free syrup, tea
M2: 2 eggs, half cup whites, spinach, ff cheese, americano
M3: wild sockeye salmon with tomato, cilantro and lime juice, asparagus
M4: Casein Protein pancake with peanut butter.
Tomorrow I am going to do more strength inspired lifting. Proper DLs and moar benching. Yay!!!
Enjoy the weekend all!
I would have told that snooty lululemon bitch to stuff her pants.
Glad you got that PR. Good going!
Yay for your PR, Doc!
congrats on the job cudos, sucks on the raise.
hope you get this liver thing figured out.
and of course yeah PR!
ya, you can be ‘normal,’ and still feel like crap.
I have an appointment today to go over results. Hopefully she’ll agree to raise my med slightly.
[quote]Doc L wrote:
Cruising right along. Totally happy with #s on pretty much all my stuff. Ready to switch it up for sure. I have to admit that I am torn about whether to concentrate on leaning out more, or getting stronger. I feel like I managed to do both with this last circuit since it varied so much with the rep ranges. TBH, I will never feel lean enough, but I enjoy the strength gains immensely.
[/quote]
ahhh… the eternal struggle. What to do what to do? If you’re getting stronger and leaner I say keep doing what you’re doing
^ this is wise.
Or just drop some reps on the bigger lifts for awhile.
I heart Doc’s Tattoos… Just putting that out there…
[quote]Doc L wrote:
I might as well just post it… This is the best of the lot that I took yesterday. It is really hard to pose properly and snap your own photo! [/quote]
It’s a bitch and it’s exhausting, even with a self timer feature. but, you seem to have more of an X shape. your waist looks smaller and your shoulders look nicely capped.
now i know i’m a bit late, but i caught up on the last two pages, and i feel the need to scold you, whether or not it’s been done already.
actually, i want to shake the shit out of you.
i DISAPPROVE of the amt of fat you’re eating. way too low. way, way too low. you’re begging for inflammation and all of the shit that comes along with it, including but not limited to joint and muscle ache, trouble recovering and sleeping properly, depression, and most importantly to you, POOR BODY COMPOSITION.
you want low kcal? okay, i understand the logic behind that, but you want your kcal to work FOR you, instead of against you.
try it for two weeks, humor me.
Cal: I know I really was so close, but I had driven an hour and didn’t want to get kicked out of the store. The older I get the less tolerance I have for stupid shit and the more likely it is that I will say something about it.
Busy: Thanks
Frenchie: PR kudos mean a lot coming from you! Liver stuff is no biggie, the elevations are so minor. Will retest in 3 months and worry then.
MiM: I hope everything points towards increasing your meds so you start to feel better.
Greg: Yup, wise words indeed.
R-Dub: Thanks! I am planning a half sleeve, and am shopping around for the right artist as we speak. So excited!!!
Bear: Thanks for checking in on me! Yes, yes…fats, fats… I know. I’ve been so fixated on carbs and cals that I have neglected it. A good slap is always welcome I do know just how important fats are and I have been working on it. Been doing fish oil (6g) atm and am working my way up (I have some digestion issues that I am addressing currently and it is improving), EPO, starting using olive oil on greens, more whole eggs, working on more nuts, avocados, maybe coconut oil for cooking etc… Any other ideas?
I have to say though that I have been upping the cals quite a bit lately from 1200ish to 1600 to 1800ish and everything has stayed stable whereas before anything over 1200 and I would start to put on fat. Yay for getting shit back on track.
Damn, I’ve reallllly bad with updating. Will do later for sure. Thanks so much for stopping in everyone
Thats really good that you have been UPPING cals and staying the same weight wise.
I need to work on that soon. Although, at the moment I don’t keep track of cals. I feel like a tantrumy 2 yr old when I think about doing it.
But from a scienc-y stand point it would be good. And thats what this all about. How much food can I eat to lose/maintain/gain?
[quote]mom-in-MD wrote:
Thats really good that you have been UPPING cals and staying the same weight wise.
I need to work on that soon. Although, at the moment I don’t keep track of cals. I feel like a tantrumy 2 yr old when I think about doing it.
But from a scienc-y stand point it would be good. And thats what this all about. How much food can I eat to lose/maintain/gain?[/quote]
I know. I am freakin’ thrilled. It also means that I am getting the glandz dialed in too.
BEAR! What u feel is optimal for fat intake as far as %/kcals or g/bodyweight?
I’m not Bear(obviously)
But I think a good amount would be 0.4xtotal body weight.
About 60 grams…easy!!
1/3 could come from oils
1/3 from flax or nuts
and the rest from meats, dairy, etc…
look up ‘metabolism repair plan,’ on this site. Good Stuff!!
I’m thinking of reading up on all the info and organizing my eating that way again.
just sitting quietly…good stuff
I am soooo far behind with everything that I just may be ahead. My inboxes are overflowing and I just honestly do not want to deal with anyone or anything atm. I have 12 more days of bliss goddammit!
8/14/11
Bench:
Totally not comfortable under the bar yet. After my last go round, my anterior delts where sore, but not my pecs. This tells me that I am NOT doing it rite. So, I spent quite a while with a friend working on form. I am having a tough time dropping my shoulders and engaging my chest. I will try to get some video before I develop too many bad habits as I would love some feedback from you all.
2 sets of 10 with the bar only plus screwing around with grip etc?
75x5
95x4
105x4
120x1
120x2 (fried)
Chins:
6/5/4
DLs
Barx15
95x8
115x6
135x2
135x2 (Could totally pull more weight for sure! Back was getting tight so I called it a day)
Eats (P 149/C 172/F 47):
M1: oats, greek yog, strawberries, blueberries, coffee with half and half
M2: Beef, asparagus, Ezekiel bread, butter, banana
M3: protein bar
M4: wild salmon, asparagus, green salad with olive oil and balsamic vin.
M5: fiber cereal, greek yog, blueberries
8/15/11
Back to more traditional bodybuilding workouts for a few days.
Widegrip lat pull down: 60x10/75x10/90x8
Narrow underhand grip lat pull down: 100x10/120x4/120x5
Low Row: 70x10/85x8/100x6 (beast)
Bent over DB row: 35x10/40x8/45x6
Hypers holding plates: 10x10/15x8/25x6
Face pulls: 20x10/30x10/40x8
15 min precor HIIT
Did not log my meals for some reason . Business as usual I guess. I know that I did make AliD?s awesome protein cookies. I made vanilla cinnamon raisin pecan. They are basically just egg whites, protein powder, oats and whatever fats/fruits you want.