Well this was a walk in the park compared to what I’ve been doing. Hopefully these things get harder.
Front squat:
5x5 at 105lbs
Upright bench;
5x5 at 75lbs
Bulgarian split squat:
2x6 at 35 lb dbs
one arm row:
2x6 at 20 lbs.
I need to up the weight on everything expet for the split squats next time.
Yesterday:
Pullups: 5x5
Hang Clean and Press:5x5@75lbs
Cable pull-through: 6x2@50lbs
Weighted situps: 8x2@ 25lbs
I need to use more weight for the situps next time. Today my back and shoulders were killing me, which kind of took me by suprise because, as I’ve mentioned before, the workouts don’t feel like much.
Today:
HIIT: 1 minute up@8.5mph 1 minute down@5mph. 6 sets. incline@5
Calories: 2,509 (last time I assessed my maintenance calories it came out around 1600. My guess is that this went up slightly, but that still puts me at around 800 surplus for today)
Suppliments: 4000 mg of fish oil and a performance multivitamin.
Man chica AWESOME job! you Clean & Press more than what 99% of the girls at my gym bench!!
Great work!
[quote]Alpha wrote:
Man chica AWESOME job! you Clean & Press more than what 99% of the girls at my gym bench!!
Great work![/quote]
Thanks for the encouragement, but I just consider that a horrible representation of what women are capable of. One of my goals when training women is to help them feel comfortable squatting, deadlifting, and benching infront of the mirrors and men, and with enough weight so that they are actually making progress every time. The other day I witnessed one of my former cardio bunny, tiny women clients squatting to put all the men in the room to shame. At that moment I decided I’d picked the right career.
Wow that was longer than I was planning. Anyway, today:
deadlift: 5x5@155
wide bar dip: 5x5
seated cable row:
1x8@70lbs
1x8@80lbs (need to up it next time)
Hanging leg raise:
2x8
The hanging leg raise was supposed to be a reverse hyper, but there is no equipment at my gym where I could have done that. Also, those hanging leg raises were way too easy, so next time I am going to go back to my weighted incline situps.
Calories: 2,935. I reassessed how many I should be getting per day, and the number came out at 2,400 to maintain. Fuck. And here I thought I was making progress.
Suppliments: performance multivitamin and 3500mg fish oil
Edit: I should also add that I drink at least one whey protein shake a day with milk. I have also been playing around with a meal replacement drink (one scoop of that in milk in addition to my regular meals) for the last couple days, but it is not agreeing with my belly. I look kind of bloated right now. Tomorrow I’m going to try cutting it out and eating almonds instead.
Pretty sure 200 squat/dead is going to come along pretty fast for you.
[quote]Oleena wrote:
Alpha wrote:
Man chica AWESOME job! you Clean & Press more than what 99% of the girls at my gym bench!!
Great work!
Thanks for the encouragement, but I just consider that a horrible representation of what women are capable of. One of my goals when training women is to help them feel comfortable squatting, deadlifting, and benching infront of the mirrors and men, and with enough weight so that they are actually making progress every time. The other day I witnessed one of my former cardio bunny, tiny women clients squatting to put all the men in the room to shame. At that moment I decided I’d picked the right career.
Wow that was longer than I was planning. Anyway, today:
[/quote]
…Ummm sorry I think?!? I didn’t mean any disrespect to you --or women…Just thought you did a good job???
This is exactly why my Mom told me never to talk to strangers…well this and those weird guys in the white van who offer me candy I guess…
[quote]Alpha wrote:
Oleena wrote:
Alpha wrote:
Man chica AWESOME job! you Clean & Press more than what 99% of the girls at my gym bench!!
Great work!
…Ummm sorry I think?!? I didn’t mean any disrespect to you --or women…Just thought you did a good job???
This is exactly why my Mom told me never to talk to strangers…well this and those weird guys in the white van who offer me candy I guess…[/quote]
I wasn’t upset at you, just at the fact that so many women are having trouble moving 45lbs off their chest. I appreciate the compliment 
HIIT: top speed 8.8 for 1 minute 6 times with a couple minutes inbetween. Total session took about 27 minutes. Never dropped below 5mph. I need to get my rest time down.
Walked home 1.7 miles.
Calories: 2,425
supps: 1 multivitamin and 5000mg fish oil
My diet is in a renovation phase, meaning that I’m in the process of cutting down on the fat (it was way too high before) and seeing how much I need to up the other stuff.
The last couple days have been around 2400 calories. I had a steak salad somewhere in there that was ridiculously hard to find all the calories for. I’ve also consumed around 4000mg of fish oil and my multiviatmin.
I wasn’t even going to post today, but I figured I should write out yesterday’s workout.
Front Squat:
5x5@115 My form was giving out at the end of the sets so I did another repetition with perfect form after a little break. Hopefully my muscles will remember that one. Next time I will only up the weight by 5 lbs.
Incline bench:
5x4 @80lbs
4x1 @ 80 lbs. I wasn’t sure I was going to get the bar up on the last rep of the last set and since I didn’t have anyone to spot me I didn’t try. Next week I will be increasing it 5lbs again and I will sure as hell be finding someone to spot me.
Bulgarian Split Squat:
6x1@35lb DBs
7x1@ 35lb DBs
An old pain that I haven’t had since the highschool days came back with these. Basically, it feels like there’s a rubber band snap-type-pain inside my outter right thigh. It get’s worse the deeper I go into the squat. I originally experienced it when I was doing leg presses in highschool. It never happens durin normal squats- only when my leg is directly beneith my body. And yes, I did foam roll before my workout, and I did warm up.
Single arm rows:
8x2@30lb DBs
I can’t look in the mirror while doing these. Weird.
Today I completed the HIIT program again, this time keeping my rest time to 2 minutes between each set, except for the last one where I took 4 minutes. I was wearing a heart rate monitor and at the end of the 5th set my heart rate was 202 (I can’t look at it while I’m at the top speed.
I’ll have the data later tomorrow when I upload the entire heart rate recording onto my computer). So in other words, I was probably getting upwards of 210 bpm at the end of the session. It took me an hour and a half to get back down to my normal heart rate of 61.
[quote]skidmark wrote:
Pretty sure 200 squat/dead is going to come along pretty fast for you.[/quote]
I second that notion!
Just swinging by to say HELLO!!
Also wanted to mention that I’m so happy to see that you are EATING!!
Seriously, you are eating twice as much as me, and I’ve probably got, ohhh, 70lbs on you…
I’ve been in the process of renovating my diet as well! Happy eating!
[quote]mom-in-MD wrote:
Also wanted to mention that I’m so happy to see that you are EATING!!
Seriously, you are eating twice as much as me, and I’ve probably got, ohhh, 70lbs on you…
I’ve been in the process of renovating my diet as well! Happy eating! :)[/quote]
Good luck with the eating yourself! I from what I remember of your log you had to do quite a bit of carb manipulation in order to see progress due to a thyroid issue, correct? Can you tell me a little more about that? I’m currently working with a client like that and she’s starting to comply with the diet, so eventually I want to modify it even further for her specific issue.
Training:
Hang Clean and Press:
5x5@80lbs. I felt like a sweaty, gasping gorilla pressing these out. But I fucking did it. More weight next week!
Chin up:
I held 2.5lbs between my legs because it would have been too embarrassing to strap that amount on with a belt. lol. I managed 4 sets of 5. On my 5th set I was only able to get out 3. So next week there will be no weight change.
Sit up:
8x2@35lbs. This was easy. More weight next week!
Cable row:
8x2@80lbs. More weight next week!
In summary: I ate a shit-ton of food today. Over 400 calories from beef alone. I wasn’t able to add it all up due to eating out, but I know that it was over 2500.
I’m going to drink a giant meal replacement+protein in milk shake before bed just to make sure.
Hey Oleena-
I’ve always known that I’m carb intolerant. But since turning up with the thyroid thing, I’ve done experiments, such as cutting out dairy and wheat!
The dairy because I’ve read somewhere it can impair the thyroid further, and because I was eating TOO much of it…not good when you are trying to lean down…
Plus, I was having tummy issues, and when I took it out I was fine!
The wheat because my silly mom decided to tell me almost thirty years later that when I was younger I was gluten intolerant! 
So things like that were all adding up for me…if you have a sensitivity to food it causes an immune reaction and can attack something in the body(my thyroid?)
So, while I’m not %100 sure of my intolerance’s to these foods, I try to limit them as much as possible.
Not all thyroid people are sensitive to carbs…I think it depends more on your body type.If your clients goal is fat loss, and she happens to be an endomorph, then she’d be eating lower carb anyway! The one thing you DO NOT want to do is having her eating so little that her metabolism slows even further. I’m learning this the hard way.
Hope this helps!
I JUST PULLED 160x5x5!!! NEW PR by a long shot!!!
Today’s workout was a walk in the park. I was stressing out about adding 5lbs to last week’s workout as I walked to the gym. Kind of scared, actually. But I got in there, and pulled it up with ease. MORE WEIGHT NEXT WEEK!!!
I also held 2.5lbs between my legs for the bar dips, and that was super easy. I will try 5lbs next week.
Then 2 sets of 8 cable pull-throughs at 50lbs (that was harder. No more weight next week.) and full body hanging leg raises, where I nearly touched my toes to the bar so it looked like I was folding in half. During the second set my grip was failing and my abs/lower back was wearing out, so I only pulled my knees up to my chest for the last 4 of that set.
WOOT! That’s awesome…it’s a good feeling, isn’t it?
[quote]Oleena wrote:
I JUST PULLED 160x5x5!!! NEW PR by a long shot!!!
Today’s workout was a walk in the park. I was stressing out about adding 5lbs to last week’s workout as I walked to the gym. Kind of scared, actually. But I got in there, and pulled it up with ease. MORE WEIGHT NEXT WEEK!!!
I also held 2.5lbs between my legs for the bar dips, and that was super easy. I will try 5lbs next week.
Then 2 sets of 8 cable pull-throughs at 50lbs (that was harder. No more weight next week.) and full body hanging leg raises, where I nearly touched my toes to the bar so it looked like I was folding in half. During the second set my grip was failing and my abs/lower back was wearing out, so I only pulled my knees up to my chest for the last 4 of that set.
[/quote]
Excellent work! Keep it up!
I posting just to make myself go to the gym.
Right now it feels like I’m in labor. Being a woman is AWESOME! wimpers
Okay, I’ve now said I’m going to go and I’m going.
So I went and died.
Front Squat:
4repsx3sets@120
5repsx1set@120
3repsx1set@120
obviously I need to spend some more time at 120lbs
Upright bench:
5repsx3sets@85lbs
I followed this up with 2 more sets of 5 at 85lbs, but the last one or two of the sets were assisted.
Bulgarian split squat:
8repsx2sets@35lb DBs.
I hate these. Not only that but my right leg gets a sharp pain whenever I go past a certain depth, so I do them a little unevenly. I’m thinking about cutting them out all together because of the pain and the unevenness.
One arm row (with elbow out):
8repsx2sets@30lbs
Last night:
hang clean and press:
5x5@85lbs
I swear, even though I’ve been upping the weight by 5lbs each week, yesterday was easier than ever. I’m thinking about upping it by 10lbs next week.
Chin up:
5x4@2.5lbs lol. It’s just a teeny little plate between the legs for now.
4x1@ 2.5lbs (I crapped out on the last one. I still think I’m going to up the weight next week, just because it’s the last week on this program)
Cable Pull-through:
8x2@50lbs More weight next week!!!
Sit up:
45lb plate@5x5 Next time I’m going to hold a DB instead of a plate, because the thing barely fit between my chin and my legs. I’m sure I looked hillarious.