You use Grow! Whey from here, right?
How do you like it??
yay for good articles when you need em!
[quote]mom-in-MD wrote:
You use Grow! Whey from here, right?
How do you like it??
yay for good articles when you need em![/quote]
Betty, I am so sad about this but they just discontinued the Grow Whey in the Natural flavor which is the one that I buy. Boo hiss! The only way I use protein powder is in my oatmeal, and I don’t want my oatmeal tasting like chocolate or vanilla.
Other than that, I thought Grow Whey was a reasonably priced protein powder and it dissolved well. The very few times I mixed it with water and drank it, it tasted OK. Can’t vouch for the currently available flavors though.
My replacement protein powder is a more expensive product which is totally unflavored, hormone and pesticide free, and comes from grass-fed cows. My morning oatmeal is now not as sweet (Grow Whey has sucralose) but perfectly edible and probably better for me.
Your front squats looked good to me. I mean, I don’t think it is possible to get ones elbows too high… But I mostly noticed that you have long femurs (like me) which means you have a very acute hip angle at the bottom… Which makes things really hard, basically. Nice job!
Thanks for the info!
I decided on something that I’ve always wanted to try. I don’t mind the sweetness so much. I drink it straight from the cup or sometimes make shakes as a ‘dessert.’ Also I eat oat bran which is bland anyway.
/rambling.
I had another question if you don’t mind 
For a beginner ‘biker’ who is wanting to bike as a form of ‘cardio,’ do you go by distance or for time? And as I get more serious about it what kind of bike is best?
I just have a cheapy mountain bike(Schwinn)
Thanks!
[quote]mom-in-MD wrote:
I had another question if you don’t mind
For a beginner ‘biker’ who is wanting to bike as a form of ‘cardio,’ do you go by distance or for time? And as I get more serious about it what kind of bike is best?
I just have a cheapy mountain bike(Schwinn)
Thanks![/quote]
Betty, I would go for time at first. You are still finding what pace is good for you. Go out for a 30 min. bike ride, put some effort into it and see how far you get. Then increase the time for awhile until you just can’t spare any more of it. Then increase the effort so you are working harder for the time you can be out there. The mileage will take of itself.
A cheap mountain bike is fine for now. That allows you to ride on the road and on trails. Yup, it will take you more effort to ride on the road with a heavy bike and big tires, but since you are going for CARDIO, that is good, right??? Perhaps in time you’ll look for a bike more tailored to your riding style, but don’t get hung up on equipment at the beginning.
In order to track your distance, speed and time, I’ve been using a free app on my Android called Endomondo. It provides a GPS route map of where you’ve been and lap times for every mile to gauge effort. And did I mention FREE???
I don’t have a fancy phone, lol. Probably the only one in the world with a VZ razor 
Thanks for the tips!! I’ll do as much as I can before it gets cold. DO NOT LIKE the cold, hmph.
But what do you mean by ‘more effort?’ Like riding without ‘cruising?’ (not pedaling)
Is that Cool Whey, Kimba? I have a tub of that but I much prefer my whey flavoured, so I had to buy flavouring for it.
Betty, I mean put the bike into a harder gear and pedal faster! You are just a closet speed demon, I know it.
Cal, no this stuff is called Warrior Whey. It comes in flavors, but I’ve really got no use for those since I tend never to drink my calories.
I got a decent training in on Wednesday night, the highlights were:
Dips
BW 1 x 30
My PR is 35, so I’d like to get that back before adding weight.
Neutral grip pullups
4/3/3
One more than last week on the last set, but that is probably due to a slightly longer rest period.
Ghetto t-bar rows
45# 5 x 10
supersetted with
BSS
BW 5 x 10, each leg.
My balance is still terrible and I’m holding onto an upended foam roller for support. This will be a project.
Plank, 1 x 2:08. Time to start doing them one legged.
Sundry machine stuff, not worth mentioning.
Yesterday’s run was successful - 17 min. out, 1 min. walk, 17 min. back. Not as fast as last time, but my primary goal is getting my consecutive run minutes done. Next time I’ll try 18 min.
[quote]alexus wrote:
Your front squats looked good to me. I mean, I don’t think it is possible to get ones elbows too high… But I mostly noticed that you have long femurs (like me) which means you have a very acute hip angle at the bottom… Which makes things really hard, basically. Nice job![/quote]
Yes and for me thats why Germanone says i may need to sit back a tad further than dropping straight down, no where for legs to go… thought they looked good as well, changing the grip and tucking the bar back will help a lot.
So happy your getting in your much loved running.
That looks like a good couple of days in a row lifting.
UpScale, is Germanone your trainer? He has such good advice.
Joe, thanks for the encouragement!
Friday night’s training was all sumo deadlift and nothing else.
Sumo Deadlift (5s day)
95# 1 x 5
120# 1 x 5
138.5# 1 x 5
157# 1 x 7 <–money set, rep PR +1
135# 1 x 10
I’m still struggling to keep a nice arch. Also, I think I let my shoulders get too far forward over the bar. But when I try to correct this, I tend to round my back ALOT more. There is some immobility in there somewhere, I think.
On Saturday I ran 3.91 miles at a 9:28 pace. 18 min. run, 1 min. walk, 18 min. run home. Then we rode the tandem bicycle into town for lunch and logged 33 miles on a pretty heavy bike.
On Sunday there was a beach tandem ride, 19 miles along the seacoast to lunch and some laying out like a lizard in the sun, and then 19 miles back to the parking lot on the beach.
Today so far has been a work (while sitting in the sun) and rest day. Either MP or bench day later on, haven’t decided yet.
Was going for BBB but ran out of time. I decided to cut my max and put my deadlift back on 5/3/1. I’m also going to try the 5/3/1 3 day per week training plan instead of combining squat/bench and deadlift/MP with a separate day for volume/accessory. We’ll see how that goes.
Congrats on the PR.
I bet you see a lot of progress on the three days a week rotation.
Kimba-Thanks for the bra recommendation…I got one this weekend (on sale!) and christened it today, success!
I wish I had good advice for the back arch. I agree, it may be some immobility in there somewhere…When I pull, I try to think of sitting back as if I had to pee outside (or you know, poop in a hole, is my favorite analogy)…you have to sit way back so you don’t get any on your shoes. very technical, yes
Training is looking really well
Nice Front Squats!!
and nice pulling recently- wow and running.
good running.
a good blast.
I think your elbows are actually ok- it is hard to push them high-
what I did see - and its tiny - is what everyone has mentioned about using fingers0
and letting the bar actually rest on your throat ( and clavicles)
looks like you are holding the bar
otherwise great stuff in here.
yeah pr!
Oof that’s a lot of cardio! Well done on the deadlifting. Balancing strength and endurance work is an art!
Yup Germanone is. Unlike you being so comfortable in your body, I am fighting mine every step of the way. lol
Joe, progress will be actually implementing the three day rotation. Holiday weekends and houseguests and road trips are making this a challenge.
lula, thats great you found the bra works for you! Maybe some more cute workout clothes will follow you home…that’s what happened to me.
kmc, I really appreciate you looking at those front squats. I’m slated to try them again this weekend and I’m thinking THROAT.
Frenchy and Cal, thanks for the kind words.
Upscale, if fight is what you have to do then kick your own ass. 
The long weekend made my usual Sunday training morph into Monday training.
Leg raises in the Captain’s Chair
1 x 31
To equal my husband’s effort.
Military Press (5’s day)
45 1 x 5
49.5# 1 x 5
56# 1 x 5 <–money set, not a PR but I’ll take it
BBB 40# 5 x 10
supersetted with
Cable hip ad/abductions
7.5 + 1 plate 3 x 10
Monster Walk - once up and back
and
DB snatch
25 1 x 5 each side
Plank
2 min., one leg switching every 20 secs.
Dr. Clay’s Shoulder Triad
5 lb dbs. 3 x 10
How sad that a mere 5 lbs. can hurt so bad.
Yesterday’s training was my most successful run ever: 19 min. out, 1 min. walk, 19 min. back. 4.36 miles at a 8:57 pace. My longest run ever and my fastest pace ever. Nothing hurt during the run and my knee feels fine. My left glute was sore for a while, due to all that bicycle riding and then running. It feels better today.
Nice training, especially the recent deadlift PR!! Also good work on the running PR. It must feel great to be making progress in all aspects right now
Come play.