Today I went to a local track to get in some sprints. The sun was out and I wanted to get reacquainted with it since it's been gone for four days.
I got in 6 sprints, halfway around the track...I felt kind of slow, but I was big time distracted by ignorant parents who fail to watch their kids.
I digress.
I found a sturdy little tree...looked up at and thought to myself..
"Hmm, I wonder if I can manage a few underhand pull ups..."
I DID THREE!!!!!!!!!!!!!!!
Granted, I did have to give myself a jump to for a little momentum....and my arms couldn't quite reach the brand, but I did it...and I'm super proud.
A year ago that wouldn't have even been a thought in my mind!
Thursday, August 26, 2010
Day 3 of the macro change.
-Feeling A LOT better...no headache in the morning. Still having random dizzy spells but not nearly as often or as long. My vision isn't shitting out of me when I them either.
However, since I've been eating grain again...it triggers that addiction I once had to bread, pasta, cereal...what have you. Even if it is cleaner, higher quality grain.
My brain still sees it the same.
But to be fair, I do have my period....so hormonal changes should be factored in. Hell, I had vivid dreams about donuts last night. Wtf?
I think it's gonna take a while for me to figure out if I regularly want to keep grain in my diet. :-/
However, since I've been eating grain again...it triggers that addiction I once had to bread, pasta, cereal...what have you. Even if it is cleaner, higher quality grain.
My brain still sees it the same.
But to be fair, I do have my period....so hormonal changes should be factored in. Hell, I had vivid dreams about donuts last night. Wtf?
I think it's gonna take a while for me to figure out if I regularly want to keep grain in my diet. :-/
Wednesday, August 25, 2010
Doing what's best for my body...
As you know...at the end of May I took up the Primal Blueprint eating plan and started getting into heavy lifting.
Eliminating grains made me feel FANTASTIC. At least temporarily...
For the last 6 weeks I've been experiencing insane dizzy spells, most of them were happening at night. One night, while I went to make something to eat I totally fainted in the middle of my kitchen floor. I had absolutely no memory of what happened. Needless to say, it terrified me.
The following day, I visited the doctor who chalked it up to dehydration. Okay, easy fix. Drink more water.
So I did that, the dizzy spells still kept going on.
Then I started to wonder if it was the weed that I smoke at night. Perhaps it was giving me tiny anxiety attacks. So, I stopped that for a while...
Dizzy spells still continued to creep on me.
Then my symptoms got worse. I was getting dizzy in the daytime and waking up with SPLITTING headaches. My head literally felt like it weighed 100 pounds.
I brought this to the LS forums because I was petrified of what was going on. This needed to be taken care of before school started, otherwise studying would have been impossible.
It was then that I realized my diet completely lagged complex carbohydrates for almost four months...and I'm trying a new macro split for the next week to see how I feel.
Before I was doing 45/30/25 (F/P/C) and now I'm doing a more balanced split...higher protein, higher carb, lower fat. My split isn't where I want to be just yet, since that takes good practice to get the hang of it.
I ate sweet potato last night for dinner, and steel cut oats pre workout (which I wasn't a huge fan, I still prefer the simple carbs pre-workout). I'm also making it a point to eat REAL food post workout after my whey shake...even if it means forcing it down my throat.
I'm feeling a lot better in just a matter of 2 days. My head doesn't feel heavy, I feel more focused and I'm a lot less dizzy.
Still not quite sure what exactly was causing the dizziness, but the definitely poor post workout nutrition was part of it.
And honestly, I'm going to keep starchy carbs in my diet...at least until I feel 100%.
Don't get me wrong, I loved the Primal Blueprint...but I'm not a fan of some of the things Sisson suggests like not tracking food and only eating/drinking when hungry/thirsty. Apparently, I do not have those switches...
I'm WAY too active for the 100g of carbs a day crap. It's probably just fine if you follow his fitness plan to a T but I don't. I lift and do HIIT more than he suggests.
It did however open up my eyes to importance of rest, sunlight,sleep and functional fitness...and it's basic principles is something that I've incorporated into my lifestyle.
I'm still avoiding gluten as much as possible..but it's important to listen to your body. If something isn't jiving, figure out what the causes maybe and narrow it down from there. This is still a big learning process for me. Trial and error.
Anyway...here's my workout log.
Deadlift
2 x 105/12
DB Shoulder Press
2 x 30/12
Wide Grip Pull down
2 x 75/12
Lunges
2 x 35/12
Swiss Ball Crunch
2 x 15
Extras:
Plank
1:02 (feet apart)
-44 sec (feet together)
-37 sec (feet together)
Cable Press
30/10
30/9
and I stopped after, it was irritating my left shoulder.
I feel like I'm forgetting something though, I'm working off memory here. My training log is in the car, which I'm entirely too lazy to go get. Bed, you win this time...
Eliminating grains made me feel FANTASTIC. At least temporarily...
For the last 6 weeks I've been experiencing insane dizzy spells, most of them were happening at night. One night, while I went to make something to eat I totally fainted in the middle of my kitchen floor. I had absolutely no memory of what happened. Needless to say, it terrified me.
The following day, I visited the doctor who chalked it up to dehydration. Okay, easy fix. Drink more water.
So I did that, the dizzy spells still kept going on.
Then I started to wonder if it was the weed that I smoke at night. Perhaps it was giving me tiny anxiety attacks. So, I stopped that for a while...
Dizzy spells still continued to creep on me.
Then my symptoms got worse. I was getting dizzy in the daytime and waking up with SPLITTING headaches. My head literally felt like it weighed 100 pounds.
I brought this to the LS forums because I was petrified of what was going on. This needed to be taken care of before school started, otherwise studying would have been impossible.
It was then that I realized my diet completely lagged complex carbohydrates for almost four months...and I'm trying a new macro split for the next week to see how I feel.
Before I was doing 45/30/25 (F/P/C) and now I'm doing a more balanced split...higher protein, higher carb, lower fat. My split isn't where I want to be just yet, since that takes good practice to get the hang of it.
I ate sweet potato last night for dinner, and steel cut oats pre workout (which I wasn't a huge fan, I still prefer the simple carbs pre-workout). I'm also making it a point to eat REAL food post workout after my whey shake...even if it means forcing it down my throat.
I'm feeling a lot better in just a matter of 2 days. My head doesn't feel heavy, I feel more focused and I'm a lot less dizzy.
Still not quite sure what exactly was causing the dizziness, but the definitely poor post workout nutrition was part of it.
And honestly, I'm going to keep starchy carbs in my diet...at least until I feel 100%.
Don't get me wrong, I loved the Primal Blueprint...but I'm not a fan of some of the things Sisson suggests like not tracking food and only eating/drinking when hungry/thirsty. Apparently, I do not have those switches...
I'm WAY too active for the 100g of carbs a day crap. It's probably just fine if you follow his fitness plan to a T but I don't. I lift and do HIIT more than he suggests.
It did however open up my eyes to importance of rest, sunlight,sleep and functional fitness...and it's basic principles is something that I've incorporated into my lifestyle.
I'm still avoiding gluten as much as possible..but it's important to listen to your body. If something isn't jiving, figure out what the causes maybe and narrow it down from there. This is still a big learning process for me. Trial and error.
Anyway...here's my workout log.
Deadlift
2 x 105/12
DB Shoulder Press
2 x 30/12
Wide Grip Pull down
2 x 75/12
Lunges
2 x 35/12
Swiss Ball Crunch
2 x 15
Extras:
Plank
1:02 (feet apart)
-44 sec (feet together)
-37 sec (feet together)
Cable Press
30/10
30/9
and I stopped after, it was irritating my left shoulder.
I feel like I'm forgetting something though, I'm working off memory here. My training log is in the car, which I'm entirely too lazy to go get. Bed, you win this time...
Sunday, August 22, 2010
Workout log/newbie gains?!??!
I've taken some time off...after I gave out a pint of blood I was feeling weird...weak and reoccurring headaches.
I needed a few days off from lifting anyway. Anxious to get back into the weight room :)
Today I felt good though, I went to the gym and cranked out some HIIT.
8 x 30 seconds with 1 minute rest in between. Mentally, this was hard to get through...for the fact that I dislike indoor cardio. I f'ed up my left ankle at work the other day (slight sprain, I think) so I didn't want to do anything that was going to directly impact that, so I opted for the elliptical machine.
Finished up with 15 minutes of stretching.
Anyhoot...
I also weighed in today.
I'm down just under 2 pounds in 3 weeks, and apparently gained an inch in my thighs. I either measured incorrectly the previous time, or I'm experiencing n00bie gains. No changes anywhere else though. :(
Though, I can visibly see more back muscles these days and oblique lines in darker lighting. YES!
Next weigh in...Sept 5th!
I needed a few days off from lifting anyway. Anxious to get back into the weight room :)
Today I felt good though, I went to the gym and cranked out some HIIT.
8 x 30 seconds with 1 minute rest in between. Mentally, this was hard to get through...for the fact that I dislike indoor cardio. I f'ed up my left ankle at work the other day (slight sprain, I think) so I didn't want to do anything that was going to directly impact that, so I opted for the elliptical machine.
Finished up with 15 minutes of stretching.
Anyhoot...
I also weighed in today.
I'm down just under 2 pounds in 3 weeks, and apparently gained an inch in my thighs. I either measured incorrectly the previous time, or I'm experiencing n00bie gains. No changes anywhere else though. :(
Though, I can visibly see more back muscles these days and oblique lines in darker lighting. YES!
Next weigh in...Sept 5th!
Thursday, August 19, 2010
Feelin' good...
*see title*
Warmup:
-Squat to stands (15)
-Lateral lunges (10 each leg)
-Inch worm
-Push up (10)
repeated twice.
Deadlift
2 x 105/12
DB shoulder press
30/12
30/8
35/6
Wide Grip Lat Pulldown
2 x 75/12
Lunge
35/12
30/12....balance was still weird on my right leg so I lowered the weight
Swiss Ball Crunch
2 x 15
Plank
36 seconds
1 minute
I fucking owned those deadlifts today, which is really awesome for me. They've been such a thorn in my side for literally 6 months. I'm really starting to build up that explosive strength. WIN!!! I had attempted to do some interval work at the end of my workout, but my legs were just beat to crap. Maybe after dinner tonight I'll have the energy to get some out of me...
My diet had a few slip ups today, but it's all good. I started my day off with a crappy breakfast because I over slept...which for me my breakfasts sets the tone for the day. Makes those broken work cookies seem so much more tempting.
;)
Warmup:
-Squat to stands (15)
-Lateral lunges (10 each leg)
-Inch worm
-Push up (10)
repeated twice.
Deadlift
2 x 105/12
DB shoulder press
30/12
30/8
35/6
Wide Grip Lat Pulldown
2 x 75/12
Lunge
35/12
30/12....balance was still weird on my right leg so I lowered the weight
Swiss Ball Crunch
2 x 15
Plank
36 seconds
1 minute
I fucking owned those deadlifts today, which is really awesome for me. They've been such a thorn in my side for literally 6 months. I'm really starting to build up that explosive strength. WIN!!! I had attempted to do some interval work at the end of my workout, but my legs were just beat to crap. Maybe after dinner tonight I'll have the energy to get some out of me...
My diet had a few slip ups today, but it's all good. I started my day off with a crappy breakfast because I over slept...which for me my breakfasts sets the tone for the day. Makes those broken work cookies seem so much more tempting.
;)
Tuesday, August 17, 2010
Yesterday and Today.
Yesterday: NROLFW ...end of week one for phase 1.
Squat
2 x 115/15
Pushup (wide grip)
2 x 15
(The pushups felt effortless for the first time ever. HAPPY!!!)
Seated Row
70/15
75/15
Step Up
2 x 15 (BW) My balance is getting better but not there yet.. :(
Jackknife
2 x 15
Extra Stuff:
Assisted Pull Up (all with 70 pound assist)
10, 7, 6
Cable Press
30/10
30/10
30/7
Leg Raises (on floor)
3 x 10
Today:
Outdoor barefoot sprints, 8 rounds. Hot as hell outside..and I'm sore as hell now.
I really think I need to tweak my routine and do my HIIT after my weight training at least twice a week. My body isn't jiving with the constant man handling...and save my off lifting days for easy cardio and stretching. I just don't feel 100%...and I'm still adjusting to this high rep thing.
:/
Squat
2 x 115/15
Pushup (wide grip)
2 x 15
(The pushups felt effortless for the first time ever. HAPPY!!!)
Seated Row
70/15
75/15
Step Up
2 x 15 (BW) My balance is getting better but not there yet.. :(
Jackknife
2 x 15
Extra Stuff:
Assisted Pull Up (all with 70 pound assist)
10, 7, 6
Cable Press
30/10
30/10
30/7
Leg Raises (on floor)
3 x 10
Today:
Outdoor barefoot sprints, 8 rounds. Hot as hell outside..and I'm sore as hell now.
I really think I need to tweak my routine and do my HIIT after my weight training at least twice a week. My body isn't jiving with the constant man handling...and save my off lifting days for easy cardio and stretching. I just don't feel 100%...and I'm still adjusting to this high rep thing.
:/
Sunday, August 15, 2010
fails and food hangovers.
Last night, not sure what came over me (maybe it was the weed, okay...it WAS the weed) but I decided to shove like 800 calories of pure shit down my throat.
A piece of blueberry pie and a side of vanilla ice cream and I had a scoop of peanut butter. WTF.
I don't feel guilty about it really, I enjoyed it. But I do hate the aftermath of what occurs.
I decided to work in some sprints today because a) I felt like it and b) I didn't want to be a lazy ass.
The sprints sucked. I managed 6...4 of which were at 10MPH. My ankles started to hurt me though, and I didn't want to push it with the running. I decided to end it with 3 more rounds on the elliptical. My legs tired out before my heart did...but I suppose that's what happens when you take a break from your normal nutrition patterns.
Either way, I still left the gym a big ole' sweaty mess. Wish I could have taken a picture of my back...so gross.
I finished off my workout with 15 minutes of stretching. Lots of focus on the lower body since that seems to be my problem areas.
/End.
A piece of blueberry pie and a side of vanilla ice cream and I had a scoop of peanut butter. WTF.
I don't feel guilty about it really, I enjoyed it. But I do hate the aftermath of what occurs.
- 5 pounds of bloating
- irregularity
- groggy, sluggish feeling all day
- stomach cramps
- headaches
I decided to work in some sprints today because a) I felt like it and b) I didn't want to be a lazy ass.
The sprints sucked. I managed 6...4 of which were at 10MPH. My ankles started to hurt me though, and I didn't want to push it with the running. I decided to end it with 3 more rounds on the elliptical. My legs tired out before my heart did...but I suppose that's what happens when you take a break from your normal nutrition patterns.
Either way, I still left the gym a big ole' sweaty mess. Wish I could have taken a picture of my back...so gross.
I finished off my workout with 15 minutes of stretching. Lots of focus on the lower body since that seems to be my problem areas.
/End.
Friday, August 13, 2010
NROLFW Workout B #2
Remember how I said my first workout of New Rules felt short...and not very challenging?
Well...I'm an IDIOT and forgot to do my shoulder presses. I knew something felt weird!
Anyhoot...
My original plan for this morning was to lift...but I just felt REALLY tight so I decided on some light cardio and stretching. Good choice, because by the time evening rolled around I felt ready to go..and generally motivated to pump some iron, yo.
I've been trying real hard to take the primal lifestyle more seriously aside the diet and fitness part of it. Working on trying to get more connected to my body...so far it's working. I feel much more relaxed now. It's kind of nice not following a super rigid schedule. Besides, it's awesome to take naps every now and then. Doing what feels natural is winning so far.
Here's my workout log for today...
Deadlift
2 x 95/15
DB Shoulder Press
30/15
30/13...I did 15 reps but the last two were sloppy.
Lunge
2 x 30/15 for both my right and left leg (HOORAY!!!!!!!!!!)
Swiss Ball Crunch
3 x 15
Extra stuff:
Plank (feet apart)
-1 minute
-35 seconds
-30 seconds
Pushup
10 for close grip
10 for wide grip
Bench Dips
-BW/15
2 x BW/15 on one leg ( I learned those from Trainer Bob's facebook, though I did not crank out 100 like the girl did)
The deadlifts and lunges felt A LOT better. I really think the stretching is helping, plus I've been tailoring my warm ups to what kind of moves I'll be doing in the gym.
I actually left the gym dripping in sweat. I haven't been taking following the program down to a T (extra sets, extra reps in some areas and I'm taking 30 seconds TOPS between rests if that) I can't totally dog on the program because my muscular endurance has already made some improvements.
Just trying to be patient with lower weight/high rep junk.
Well...I'm an IDIOT and forgot to do my shoulder presses. I knew something felt weird!
Anyhoot...
My original plan for this morning was to lift...but I just felt REALLY tight so I decided on some light cardio and stretching. Good choice, because by the time evening rolled around I felt ready to go..and generally motivated to pump some iron, yo.
I've been trying real hard to take the primal lifestyle more seriously aside the diet and fitness part of it. Working on trying to get more connected to my body...so far it's working. I feel much more relaxed now. It's kind of nice not following a super rigid schedule. Besides, it's awesome to take naps every now and then. Doing what feels natural is winning so far.
Here's my workout log for today...
Deadlift
2 x 95/15
DB Shoulder Press
30/15
30/13...I did 15 reps but the last two were sloppy.
Lunge
2 x 30/15 for both my right and left leg (HOORAY!!!!!!!!!!)
Swiss Ball Crunch
3 x 15
Extra stuff:
Plank (feet apart)
-1 minute
-35 seconds
-30 seconds
Pushup
10 for close grip
10 for wide grip
Bench Dips
-BW/15
2 x BW/15 on one leg ( I learned those from Trainer Bob's facebook, though I did not crank out 100 like the girl did)
The deadlifts and lunges felt A LOT better. I really think the stretching is helping, plus I've been tailoring my warm ups to what kind of moves I'll be doing in the gym.
I actually left the gym dripping in sweat. I haven't been taking following the program down to a T (extra sets, extra reps in some areas and I'm taking 30 seconds TOPS between rests if that) I can't totally dog on the program because my muscular endurance has already made some improvements.
Just trying to be patient with lower weight/high rep junk.
Random Thoughts
Over the past year I have made a complete 360 with my life. I often think about where my life was before I discovered a healthy lifestyle. All I did was smoke pot, I don't really remember being sober in high school...at all. I also struggled with behavioral issues, uncontrollable bursts of anger, anxiety and depression. I used food as a way to heal myself. It was a viscous cycle...I had a very dysfunctional relationship with food. It was my best friend yet my worst enemy all at the same time.
Literally, I ate my feelings. And never did I hold myself accountable for my actions. It was always something or someone else.
I found a lot of comfort in the "juggalo" scene during my high school years. I had friends that were like me. Since I was under my older sisters wing, I was able to travel a lot and party with "rock stars" at 16. I was part of a world of misfits...a part of my life I certainly do miss. I did things at 16 years old that most people in their 30's haven't done (I really hope my mother doesn't read this). After high school, I packed up and moved 1500 miles away from my family and learned how to live life on my own two feet. Biggest learning experience of my life and if it wasn't for that I would have never gotten the motivation to go to college. It freakin' sucked working 50 hours a week just to barely make the rent and live on cereal and Ramen noodles 24/7.
With that said, I wouldn't change a THING about my past. These events served as a prerequisite of what was to become of my life. My experiences have shaped who I am as a human being; strong, resilient and self sufficient.
I understand that my hobbies and interests have changed over the years. They might seem "out of the norm" for a lot of people. Yeah, I'm the girl at your BBQ eating a breadless burger and doing pushups and stretches at the beach (no joke, this is where I'm writing this). But that is fine by me. It's who I am. I like having this world to call my own, I'm drawn to the "freaky" nature of the fitness industry. I never truly felt like I fit in anywhere until now. This is where I want to be.
My old relationships have suffered a little bit since I'd rather spend my time at the gym or hiking instead of being at a bar (don't get me wrong, I occasionally have the urge to get my drank on ;) ). But I know I'm not abnormal, there are millions of people like me...I just haven't found them in Rhode Island yet....which leads me to set a new goal.
I digress.
For me, the hardest part of this journey has been learning to love myself. It's REALLY easy to focus on the negatives. I'm not 100% there yet, but I've made great progress. I still have fears I have to face. I still have to learn to let go and learn to trust other people. I still have to accept that I cannot do everything on my own. I still have to learn to ask for help when I need it.
I HAVE TO LEARN THE DIFFERENCES BETWEEN BEING WEAK AND BEING HUMAN.
It's okay to cry. It's okay to depend on some one else for a little support. It's okay to trust.
I know that sometimes I post really stupid pictures of quad progressions and whatnot on my Facebook. But I want people to understand that above all...this is an emotional journey. It all starts with your mind. Sometimes I even lose sight of this.
This is about finding yourself and figuring out who you are. The rest will fall into place after that.
I just so happened to find myself through lifting and nutrition. For you it maybe something different. It maybe music, art, business, your children or whatever it is that makes you get out of bed in the morning.
Find your passion. Master your craft. Own it. But be sure to take care of yourself along the way. What use are you if you aren't 100%?
I'm really not sure where this post went...I just let my pen do the work...but I feel it's appropriate to close it off with one of my favorite lyrics..
"Bloom where your plant is planted. Understand the planter's plan. This is your ground so stand it."
Literally, I ate my feelings. And never did I hold myself accountable for my actions. It was always something or someone else.
I found a lot of comfort in the "juggalo" scene during my high school years. I had friends that were like me. Since I was under my older sisters wing, I was able to travel a lot and party with "rock stars" at 16. I was part of a world of misfits...a part of my life I certainly do miss. I did things at 16 years old that most people in their 30's haven't done (I really hope my mother doesn't read this). After high school, I packed up and moved 1500 miles away from my family and learned how to live life on my own two feet. Biggest learning experience of my life and if it wasn't for that I would have never gotten the motivation to go to college. It freakin' sucked working 50 hours a week just to barely make the rent and live on cereal and Ramen noodles 24/7.
With that said, I wouldn't change a THING about my past. These events served as a prerequisite of what was to become of my life. My experiences have shaped who I am as a human being; strong, resilient and self sufficient.
I understand that my hobbies and interests have changed over the years. They might seem "out of the norm" for a lot of people. Yeah, I'm the girl at your BBQ eating a breadless burger and doing pushups and stretches at the beach (no joke, this is where I'm writing this). But that is fine by me. It's who I am. I like having this world to call my own, I'm drawn to the "freaky" nature of the fitness industry. I never truly felt like I fit in anywhere until now. This is where I want to be.
My old relationships have suffered a little bit since I'd rather spend my time at the gym or hiking instead of being at a bar (don't get me wrong, I occasionally have the urge to get my drank on ;) ). But I know I'm not abnormal, there are millions of people like me...I just haven't found them in Rhode Island yet....which leads me to set a new goal.
- Finding better relationships
I digress.
For me, the hardest part of this journey has been learning to love myself. It's REALLY easy to focus on the negatives. I'm not 100% there yet, but I've made great progress. I still have fears I have to face. I still have to learn to let go and learn to trust other people. I still have to accept that I cannot do everything on my own. I still have to learn to ask for help when I need it.
I HAVE TO LEARN THE DIFFERENCES BETWEEN BEING WEAK AND BEING HUMAN.
It's okay to cry. It's okay to depend on some one else for a little support. It's okay to trust.
I know that sometimes I post really stupid pictures of quad progressions and whatnot on my Facebook. But I want people to understand that above all...this is an emotional journey. It all starts with your mind. Sometimes I even lose sight of this.
This is about finding yourself and figuring out who you are. The rest will fall into place after that.
I just so happened to find myself through lifting and nutrition. For you it maybe something different. It maybe music, art, business, your children or whatever it is that makes you get out of bed in the morning.
Find your passion. Master your craft. Own it. But be sure to take care of yourself along the way. What use are you if you aren't 100%?
I'm really not sure where this post went...I just let my pen do the work...but I feel it's appropriate to close it off with one of my favorite lyrics..
"Bloom where your plant is planted. Understand the planter's plan. This is your ground so stand it."
Wednesday, August 11, 2010
15 reps can suck my ass.
1st workout of Workout A in New Rules of Lifting for Women
Squats
115/15
115/15
Pushups
BW/15
BW/15
both wider grip
Step Ups
20/15 (L)
BW/15(R)
25/15 (L)
15/15(R)
Jack Knife
2 x 15
Seated Row
65/15
70/15
As the title says, 15 reps can suck my ass. It's just too much, I don't get it...I kinda of wish I did this program as a n00bie lifter. My back is killing me after 2 x 15 of squats :(
I did some extra stuff as well...cause well...I find this phasing in insanely boring. Not sure how long I'll be able to sustain this. The workouts for stage 2 and on seem legit...solid workouts...although they seem a little lengthy...at least on paper.
Assisted Pull Ups
3 x 6 with 70 pound assist
Tricep Pushdown
20/15
30/7
30/7
BW Bench Dip
3 x 10
BLAH
Squats
115/15
115/15
Pushups
BW/15
BW/15
both wider grip
Step Ups
20/15 (L)
BW/15(R)
25/15 (L)
15/15(R)
Jack Knife
2 x 15
Seated Row
65/15
70/15
As the title says, 15 reps can suck my ass. It's just too much, I don't get it...I kinda of wish I did this program as a n00bie lifter. My back is killing me after 2 x 15 of squats :(
I did some extra stuff as well...cause well...I find this phasing in insanely boring. Not sure how long I'll be able to sustain this. The workouts for stage 2 and on seem legit...solid workouts...although they seem a little lengthy...at least on paper.
Assisted Pull Ups
3 x 6 with 70 pound assist
Tricep Pushdown
20/15
30/7
30/7
BW Bench Dip
3 x 10
BLAH
Tuesday, August 10, 2010
Today was a good day...fitness wise and nutrition wise. I did 15 minutes of HIIT treadmill sprints. I cranked my sprints up to 9.5mph the last half of the workout. Pretty damn proud. Stronger. Faster. Better.
I followed up with about 15 minutes of stretching, which felt good. I'm starting to feel the differences since I've been stretching more. Less tight and tense and better movement in general. Hopefully my issues with my right hip will start to improve.
Eating wise...
Breakfast:
Vanilla Greek Yogurt, Blueberries, Flaxseed and a banana.
Snack:
1 oz almonds
Lunch:
Scrambled eggs (2 whole), the leftover cheeseburger I had diced up and spinach. It was actually really awesome.
Snack:
Natural Peanut Butter and Gala apple (I know, not primal but I can't find almond butter *tear*)
Dinner:
Broccoli salad with hardboiled egg, bacon, almonds..and a little butter, salt and pepper. YUM!
On another random note...
My sister's album is completely finished. It sounds and looks amazing. And I'm so incredibly proud to call her my sister. She is come a LONG way since I first seen her spit a rap in Chaz's studio. Sara was so shy and unsure of herself then. She has truly mastered her craft since then...and she continues to prove to me that if you have a passion in life success is inevitable...I'm inspired by her.
COP THAT SHIT!!
I followed up with about 15 minutes of stretching, which felt good. I'm starting to feel the differences since I've been stretching more. Less tight and tense and better movement in general. Hopefully my issues with my right hip will start to improve.
Eating wise...
Breakfast:
Vanilla Greek Yogurt, Blueberries, Flaxseed and a banana.
Snack:
1 oz almonds
Lunch:
Scrambled eggs (2 whole), the leftover cheeseburger I had diced up and spinach. It was actually really awesome.
Snack:
Natural Peanut Butter and Gala apple (I know, not primal but I can't find almond butter *tear*)
Dinner:
Broccoli salad with hardboiled egg, bacon, almonds..and a little butter, salt and pepper. YUM!
On another random note...
My sister's album is completely finished. It sounds and looks amazing. And I'm so incredibly proud to call her my sister. She is come a LONG way since I first seen her spit a rap in Chaz's studio. Sara was so shy and unsure of herself then. She has truly mastered her craft since then...and she continues to prove to me that if you have a passion in life success is inevitable...I'm inspired by her.
COP THAT SHIT!!
Monday, August 9, 2010
New Rules of Lifting Phase 1: Day 1
I decided to try the New Rules of Lifting program since I recommend the book so much.
I started it today with phase 1 workout B.
Deadlifts
95/15
95/15
Wide Grip Lat Pull Down
70/15
70/15
Lunges
BW/15
20/15
Swiss Ball Crunch
15
15
This was entirely too easy for me. Yeah, cranking out 30 deadlifts at 95 pounds made me sweat, but I didn't even think it was worthy of a whey shake after.
However, I do understand how this is supposed to help a n00bie lifter. Building muscular endurance and so forth.
But I really think I'm just gonna jump into phase 2 at lighter weight and higher reps and continue from there.
I left the gym like...
"Really?!"
Bring on the push presses and snatches please.
I started it today with phase 1 workout B.
Deadlifts
95/15
95/15
Wide Grip Lat Pull Down
70/15
70/15
Lunges
BW/15
20/15
Swiss Ball Crunch
15
15
This was entirely too easy for me. Yeah, cranking out 30 deadlifts at 95 pounds made me sweat, but I didn't even think it was worthy of a whey shake after.
However, I do understand how this is supposed to help a n00bie lifter. Building muscular endurance and so forth.
But I really think I'm just gonna jump into phase 2 at lighter weight and higher reps and continue from there.
I left the gym like...
"Really?!"
Bring on the push presses and snatches please.
Sunday, August 8, 2010
Weekend menu....
Saturday:
I had a few diet slip ups on Saturday. I ate some potatoes and had an almond danish at work. Hey, at least it was..SORT OF primal. ;) But I balanced that out with the rest of my meals.
I also did a tabata interval work out. 4 minutes, but honestly I didn't think it was enough. But I failed to push myself for another session. *sigh*
Sunday:
I attempted to go for a distance run. I've come to the conclusion that I am entirely too muscular for distance running. It's amusing to me that I can handle interval training which in theory is significantly more challenging than a steady state routine. I can bang out 8 sets of sprints at 8-9MPH but can't run more than 10 minutes straight. I hate it!
But, I suppose the difference in physique speaks for itself.
Stick the training regime that is going to help you achieve your goals.
Mine: Get strong and powerful. Distance running isn't going to get me there.
I had a few diet slip ups on Saturday. I ate some potatoes and had an almond danish at work. Hey, at least it was..SORT OF primal. ;) But I balanced that out with the rest of my meals.
I also did a tabata interval work out. 4 minutes, but honestly I didn't think it was enough. But I failed to push myself for another session. *sigh*
Sunday:
I attempted to go for a distance run. I've come to the conclusion that I am entirely too muscular for distance running. It's amusing to me that I can handle interval training which in theory is significantly more challenging than a steady state routine. I can bang out 8 sets of sprints at 8-9MPH but can't run more than 10 minutes straight. I hate it!
But, I suppose the difference in physique speaks for itself.Stick the training regime that is going to help you achieve your goals.
Mine: Get strong and powerful. Distance running isn't going to get me there.
Friday, August 6, 2010
Today's work!
Alright...
so I worked on my deadlifts today. 95 pounds IS my warm up...I shot some videos of me lifting 105, because I'm desperate for a form check. For the most part it looks pretty okay, accept that you can see how bad I'm over thinking the entire lift. It's all over my face. Unfortunately, I have no way of uploading these videos until I see my sister on Sunday.
Anyhoot here is today's log.
Dead lift:
Warm up: 95lbs, 2 x 10
105/8
105/6
Cable Row + Close Grip Pull
75/10 + 70/10
75/6 + 75/8
75/8 + 75/6
Cable Press + Pushup
30/10 + 10
30/7 + 7
30/8 + 6
DB Pullover + Skull Crusher
22.5/10 + 40/8
25/10 + 40/8
25/10 + 40/7
Shoulder Press
30/10
35/6
35/6
Assisted Pull up
85/10
70/6
70/6
Not happy with my chest and back work today. The strength just wasn't there at all...probably from the DL's.
But I'm happy with my shoulder presses and assisted pulls! :)
so I worked on my deadlifts today. 95 pounds IS my warm up...I shot some videos of me lifting 105, because I'm desperate for a form check. For the most part it looks pretty okay, accept that you can see how bad I'm over thinking the entire lift. It's all over my face. Unfortunately, I have no way of uploading these videos until I see my sister on Sunday.
Anyhoot here is today's log.
Dead lift:
Warm up: 95lbs, 2 x 10
105/8
105/6
Cable Row + Close Grip Pull
75/10 + 70/10
75/6 + 75/8
75/8 + 75/6
Cable Press + Pushup
30/10 + 10
30/7 + 7
30/8 + 6
DB Pullover + Skull Crusher
22.5/10 + 40/8
25/10 + 40/8
25/10 + 40/7
Shoulder Press
30/10
35/6
35/6
Assisted Pull up
85/10
70/6
70/6
Not happy with my chest and back work today. The strength just wasn't there at all...probably from the DL's.
But I'm happy with my shoulder presses and assisted pulls! :)
Thursday, August 5, 2010
Nothing to gloat about.
Today, I took a rest day. I did a 3 mile trail walk, nothing strenuous. I really just wanted to relax...nothing but me, the iPod and the sun. I needed it...
I needed to save my energy for dead lifts tomorrow. I've been having issues with these. Quite frankly, they have been a thorn in my side and it's getting to my last nerve. I've been doing a lot more reading about the lift, so I'm really hoping something gives. Focus. Focus. Focus.
I did cook a pretty yummy dish...excuse the craptastic photo quality.
It's broccoli, native tomato's, garlic, olive oil and bacon. Next time though, I'm adding a few hard boiled eggs. This needed a lot more protein, but it was DELICOUS and filling...and cost me about $5 to make and I got two meals out of it. Word!
I needed to save my energy for dead lifts tomorrow. I've been having issues with these. Quite frankly, they have been a thorn in my side and it's getting to my last nerve. I've been doing a lot more reading about the lift, so I'm really hoping something gives. Focus. Focus. Focus.
I did cook a pretty yummy dish...excuse the craptastic photo quality.
It's broccoli, native tomato's, garlic, olive oil and bacon. Next time though, I'm adding a few hard boiled eggs. This needed a lot more protein, but it was DELICOUS and filling...and cost me about $5 to make and I got two meals out of it. Word!
Wednesday, August 4, 2010
Weeding out the excuses.
My Facebook inbox is regularly filled with questions regarding my diet and routine.
"What are you doing?"
"Proper diet and exercise?"
"Oh"
As if they are disappointed and from there I get a plethora of excuses as to why they can't do it. Let's start with the most common.
"I don't have time to workout"
Yes, you do. HIIT takes 15 minutes, tabata intervals 4 minutes. Yeah, you may have to sacrifice a bar night or TV time for the gym but oh well. Make YOUR health a priority. You brush your teeth everyday, there is no reason why you shouldn't move your body. An hour of exercise is worth another 10-20 years on your life.
"I can't afford a gym membership"
Last time I had checked, body weight exercises are free. So is running/jogging/walking. Also, if you google you can make home made equipment. Do not use $ as an excuse from holding you back.
"I can't afford to eat healthy"
Again, this is a load of garbage. Buy what's on sale and in season, shop farmer's markets and plan your meals. I'm a broke ass college kid and managed to lose 75 pounds with clean eating. Eggs are cheap. Bananas are cheap. Salad mixes are cheap. You DO NOT have to shop Whole Foods. You had no problems coughing up $5 for a Big Mac meal, right?
"I have no one to support me"
We live in an internet crazed world. Really? Come on now. I'm sure you can find some one to motivate you out of the bajillion people that use it. Anyways, if you are in a relationship with some one whether it's boyfriend/girlfriend, friends or family and they choose to be non supportive of you....it's time to make new relationships. You have to be very vocal about your goals, especially with friends and family. You cannot expect them to understand what it is you are trying to do if you don't sit them down and explain it.
"People will judge me in a gym"
Actually, they don't judge you. Unless you are doing something really retarded (such as wearing sunglasses in the gym) The "in shape" people are there for the same reasons as you are: for their health. You need to step out of your comfort zone if you want this to work. You NEED to challenge yourself. If you do not tackle these insecurities, they will crawl up your leg and bite you in the ass...hard.
"What are you doing?"
"Proper diet and exercise?"
"Oh"
As if they are disappointed and from there I get a plethora of excuses as to why they can't do it. Let's start with the most common.
"I don't have time to workout"
Yes, you do. HIIT takes 15 minutes, tabata intervals 4 minutes. Yeah, you may have to sacrifice a bar night or TV time for the gym but oh well. Make YOUR health a priority. You brush your teeth everyday, there is no reason why you shouldn't move your body. An hour of exercise is worth another 10-20 years on your life.
"I can't afford a gym membership"
Last time I had checked, body weight exercises are free. So is running/jogging/walking. Also, if you google you can make home made equipment. Do not use $ as an excuse from holding you back.
"I can't afford to eat healthy"
Again, this is a load of garbage. Buy what's on sale and in season, shop farmer's markets and plan your meals. I'm a broke ass college kid and managed to lose 75 pounds with clean eating. Eggs are cheap. Bananas are cheap. Salad mixes are cheap. You DO NOT have to shop Whole Foods. You had no problems coughing up $5 for a Big Mac meal, right?
"I have no one to support me"
We live in an internet crazed world. Really? Come on now. I'm sure you can find some one to motivate you out of the bajillion people that use it. Anyways, if you are in a relationship with some one whether it's boyfriend/girlfriend, friends or family and they choose to be non supportive of you....it's time to make new relationships. You have to be very vocal about your goals, especially with friends and family. You cannot expect them to understand what it is you are trying to do if you don't sit them down and explain it.
"People will judge me in a gym"
Actually, they don't judge you. Unless you are doing something really retarded (such as wearing sunglasses in the gym) The "in shape" people are there for the same reasons as you are: for their health. You need to step out of your comfort zone if you want this to work. You NEED to challenge yourself. If you do not tackle these insecurities, they will crawl up your leg and bite you in the ass...hard.
Making a commitment./Finding your passion
It has been 5 weeks since my last blog, not cool. From here on out, I am committing myself to my writing. I absolutely need to start blogging my workouts, instead of keeping them locked away in a training log. It really helps me stay on track...and looking at my older posts I have certainly come a LONG way.
Since the end of May, I've taken my diet and fitness regime more serious. Tip to those reading: never get comfortable with anything in life. As soon as you get comfortable, you lose the hunger, the motivation and that's where we start to slack. I've also officially changed my college major...which I shall get into later.
Anyhoot...as for the key changes.
Grains...
I have cut them out almost entirely. Sure, I indulge in the occasional sandwich or pasta dish now and then but other than that I don't miss processed carbohydrates. I've replaced these calories with fruits, vegetables and healthy fats. I know eat roughly 6-10 servings of fruit and vegetables a day. My energy level has been incredible and my workouts are a million times more productive. I'm not fortunate enough to eat grass fed everything, but I do what I can when I can.
Fitness...
The last few months I've really been trying my best to educate myself on fitness. One thing that I am starting to learn your training has to be SPECIFIC to your goals. My goals as of right now is getting more athletic, lean and powerful.
Thanks to my girls Linds, I was fortunate enough to use one of her routines which has changed my body in ways I couldn't imagine. It's really taught me a lot about how the human body is connected and how different parts of the body work with other parts of the body.
So a lot my focus lately has been on compound lifts and a few isolation moves. Whereas before, I was isolating almost everything. The two big ones I'm working on right now are squats and dead lifts.
The squatting is coming along GREAT. I'm squatting 125 now which is pretty amazing considering I couldn't squat my own weight before. The dead lifts, not so much. For some reason they have been such a huge thorn in my side. I know it's a mental thing and underestimating my strength. So, on Friday I'm going to attempt my first max out. Hopefully, with a video for a form check. I'm a little nervous, so I'm taking tomorrow off from working out to conserve some energy. DL's are freakin' tough for me.
I've also taken the conditioning part of this a lot more serious. I've been doing a lot of interval training and tabata jump roping. My endurance has definitely improved.
The conditioning plus strength training has really done incredible things for my body. I'm leaning out quite nicely, and plus I feel strong and healthy (which is what counts the most).
I'm happy to say that this is becoming less about weight and more about body sculpting. It may sound vain, but I don't train to look good. I train because I like setting goals and achieving them. If I happen to look good naked along the way, SWEET!
Finding Your Passion
Through this journey I've learned quite a bit about myself and where I want to be with my life. Some how, some way I am going to break into the fitness industry. That is where my heart and soul lies. I want this to be what I eat, sleep and breath.
I made the first step by changing my college major, I'm know majoring in community health. Health education has been a passion for me in particular, only because I can relate to what it's like to take genuine steps to get healthy but only to have everything ass backwards. It took me a year to be able to weed out the bad information from the good information. To me, that is ridiculous. Health education in this country needs to be taken more seriously. It's my mission to change this.
Eventually, I'd love to get certified in personal training. Maybe another year down the road. I need to get myself in better shape and continue this learning process (I still consider myself a n00b).
We shall see where this road takes me. :)
Since the end of May, I've taken my diet and fitness regime more serious. Tip to those reading: never get comfortable with anything in life. As soon as you get comfortable, you lose the hunger, the motivation and that's where we start to slack. I've also officially changed my college major...which I shall get into later.
Anyhoot...as for the key changes.
Grains...
I have cut them out almost entirely. Sure, I indulge in the occasional sandwich or pasta dish now and then but other than that I don't miss processed carbohydrates. I've replaced these calories with fruits, vegetables and healthy fats. I know eat roughly 6-10 servings of fruit and vegetables a day. My energy level has been incredible and my workouts are a million times more productive. I'm not fortunate enough to eat grass fed everything, but I do what I can when I can.
Fitness...
The last few months I've really been trying my best to educate myself on fitness. One thing that I am starting to learn your training has to be SPECIFIC to your goals. My goals as of right now is getting more athletic, lean and powerful.
Thanks to my girls Linds, I was fortunate enough to use one of her routines which has changed my body in ways I couldn't imagine. It's really taught me a lot about how the human body is connected and how different parts of the body work with other parts of the body.
So a lot my focus lately has been on compound lifts and a few isolation moves. Whereas before, I was isolating almost everything. The two big ones I'm working on right now are squats and dead lifts.
The squatting is coming along GREAT. I'm squatting 125 now which is pretty amazing considering I couldn't squat my own weight before. The dead lifts, not so much. For some reason they have been such a huge thorn in my side. I know it's a mental thing and underestimating my strength. So, on Friday I'm going to attempt my first max out. Hopefully, with a video for a form check. I'm a little nervous, so I'm taking tomorrow off from working out to conserve some energy. DL's are freakin' tough for me.
I've also taken the conditioning part of this a lot more serious. I've been doing a lot of interval training and tabata jump roping. My endurance has definitely improved.
The conditioning plus strength training has really done incredible things for my body. I'm leaning out quite nicely, and plus I feel strong and healthy (which is what counts the most).
I'm happy to say that this is becoming less about weight and more about body sculpting. It may sound vain, but I don't train to look good. I train because I like setting goals and achieving them. If I happen to look good naked along the way, SWEET!
Finding Your Passion
Through this journey I've learned quite a bit about myself and where I want to be with my life. Some how, some way I am going to break into the fitness industry. That is where my heart and soul lies. I want this to be what I eat, sleep and breath.
I made the first step by changing my college major, I'm know majoring in community health. Health education has been a passion for me in particular, only because I can relate to what it's like to take genuine steps to get healthy but only to have everything ass backwards. It took me a year to be able to weed out the bad information from the good information. To me, that is ridiculous. Health education in this country needs to be taken more seriously. It's my mission to change this.
Eventually, I'd love to get certified in personal training. Maybe another year down the road. I need to get myself in better shape and continue this learning process (I still consider myself a n00b).
We shall see where this road takes me. :)
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