What the hell.... [Forum Archive]

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What the hell....

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Posted by: Jodi

am I doing? I don't know. I have a journal on another forum but I haven't posted in it for so long so I decided to come back here with my journal. I need to keep a journal somewhere so I have people to keep me accountable.

Background:

For a year I've been struggling with my health. A mix of adrenal fatigue, hypothyroidism and several food allergies have made things difficult. Through it all, I've managed to keep a healthy diet and try to stay focused on this healthy lifestyle. I'm on different medications for my adrenals and thyroid and I'm also trying my hardest to stay away from my food allergies.

2 months ago I was told by my ND that I needed to stop working out. This sucked because I was in the process of training for the PF Changs Marathon this January. She told me I could stick with light weights but 6 weeks ago, she even cut that out on me. I was stuck with Pilates, Yoga and light cardio.

Well, things are no better with my health yet and we are still trying to find the dosage of medicine. However, knowing how much not working out is affecting my well being, she told me I could at least start lifting again, albeit not as heavy as I like but some is better than nothing. I can also continue the Pilates and Yoga and light cardio but no HIIT.

So, tomorrow I'm going to the gym to lift weights for the first time in almost 2 months. I know I need to stay light and not push myself if I ever want to heal my adrenals though.

There is the history. I will post meals and workouts and as always, comments are welcome. Just keep in mind that I'm not allowed to lift as heavy as I like

Posted by: P-funk

what are you going to do when you lift?

how are you going to make sure that you aren't pushing yourself to hard? got a heart rate monitor?

Posted by: Jodi

Meals 11/8/06

Yeah, I know they aren't perfect. I had no appetite today.

Meal 1:
1 Scoop Pea Protein
1 T. Flax
1 T. Ground Flax

Meal 2:
4 oz. Turkey Breast
4 oz. potatoes
Carrots and Celery

Meal 3:
2 T. Almond Butter

Meal 4:
4 oz. Tuna
3 C. Romaine
Cherry Tomatos
Red Peppers
Cucumbers
Baby Carrots
1 T. Flax
1 T. ACV
1 tsp. Lime Juice

No workout today. I went for a massage instead. I have to do that weekly to help relieve the pain in my legs and relieve headaches due to low cortisol.

Posted by: P-funk

M.3 sounds good.

Who is perfect? It is 9 o'clock at night and I just ate eggs and a peanut butter and honey sandwitch.

Posted by: Jodi

Quote:

Originally Posted by P-funk

what are you going to do when you lift?

how are you going to make sure that you aren't pushing yourself to hard? got a heart rate monitor?

I haven't thought that far ahead yet

Posted by: P-funk

Quote:

Originally Posted by Jodi

I haven't thought that far ahead yet

haha. new smilies!

Posted by: Mista

Good to see you are still positive, many people would just give up.

Posted by: Jodi

Quote:

Originally Posted by P-funk

M.3 sounds good.

Who is perfect? It is 9 o'clock at night and I just ate eggs and a peanut butter and honey sandwitch.

If I wasn't allergic to eggs it would make eating easier

I can't have: dairy of any kind, eggs, broccoli, cabbage, brussell sprouts, kidney beans, pinto beans, cashews, cauliflower, cheese, coconut, radishes or any yeast.

Posted by: P-funk

kidney beans, huh. I guess chilli is out on saturday!

Posted by: Jodi

Quote:

Originally Posted by Mista

Good to see you are still positive, many people would just give up.

Thanks, I'm too afraid of getting fat to ever give up.

Posted by: Jodi

Quote:

Originally Posted by P-funk

kidney beans, huh. I guess chilli is out on saturday!

Hey, I got a VM from Ivonne saying she can't go. Do you still want to go with Dante and I and then we can meet up with Ivonne for dinner?

Posted by: fufu

lawl, you started a journal! I didn't know you had problems with your adrenals. I had done some research on them recently. How did your problem come about(if you don't mind sharing)?

Massage instead of a workout??? That's what I could go for. Mmm

Posted by: P-funk

Quote:

Originally Posted by Jodi

Hey, I got a VM from Ivonne saying she can't go. Do you still want to go with Dante and I and then we can meet up with Ivonne for dinner?

I think I might go with Ivonne down to Phoenix actually to help with the thing. I'll see.

Posted by: P-funk

Quote:

Originally Posted by fufu

lawl, you started a journal! I didn't know you had problems with your adrenals. I had done some research on them recently. How did your problem come about(if you don't mind sharing)?

Massage instead of a workout??? That's what I could go for. Mmm

If you want, I can pencil you in around noon tomorrow. :shurg:

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

kidney beans, huh. I guess chilli is out on saturday!

I'm making Turkey Chili for the Potluck at work on Friday -

Posted by: Double D

Well I am just happy you get to get back to the gym! And as far as your diet goes I am definitly sure thats its better than 97% of IM.

Posted by: fufu

Quote:

Originally Posted by P-funk

If you want, I can pencil you in around noon tomorrow. :shurg:

Sounds delightful.

hahaha these new emoticons crack me up.

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

I'm making Turkey Chili for the Potluck at work on Friday -

Potluck is fucking gross. People usually bring in disgusting shit.

Posted by: P-funk

Quote:

Originally Posted by fufu

Sounds delightful.

hahaha these new emoticons crack me up.

Posted by: fufu

Quote:

Originally Posted by P-funk

My glutes are extra tight too, they will need a proper rub down.

Err, sorry Jodi, I'm too used to my journal.

Posted by: Jodi

Quote:

Originally Posted by fufu

lawl, you started a journal! I didn't know you had problems with your adrenals. I had done some research on them recently. How did your problem come about(if you don't mind sharing)?

Massage instead of a workout??? That's what I could go for. Mmm

Years of stress, years of strict dieting without many breaks and possibly keeping to low of sodium in my diet. Mostly it's was stress, mentally and physically.

I just got the ok today to go the gym again to lift. My doctor isn't too keen on me lifting yet as we haven't got my body stabilized yet but she knows that I'm sinking deeper BECAUSE I can't workout. It's so much part of my life that it actually depresses me because I can't go.

Posted by: Jodi

Quote:

Originally Posted by P-funk

I think I might go with Ivonne down to Phoenix actually to help with the thing. I'll see.

Ok, no biggie, just thought I'd ask. You still want to do dinner Saturday? Sorry we weren't able to make it this past weekend.

Posted by: Jodi

Quote:

Originally Posted by The Monkey Man

I'm making Turkey Chili for the Potluck at work on Friday -

Mmmmm........I love chili

Posted by: Jodi

Quote:

Originally Posted by Double D

Well I am just happy you get to get back to the gym! And as far as your diet goes I am definitly sure thats its better than 97% of IM.

I am pretty anal about my diet

Posted by: Jodi

Quote:

Originally Posted by fufu

My glutes are extra tight too, they will need a proper rub down.

Err, sorry Jodi, I'm too used to my journal.

Oh I don't care at all. All my journals are like this. That's the one of the best things about having a journal

Posted by: fufu

Quote:

Originally Posted by Jodi

I see how you feel, if I wasn't able to workout for an indefinite amount of time I would go crazy. I don't even know if I could continue with school. I'd be in the dumps.

About the massages - what kind did you get? I've been thinking about getting one, I think it would do me some good. I've heard the deep tissue can be painful, I think I'd get one of those. If I ever gather up some cash to do so.

Posted by: P-funk

Quote:

Originally Posted by Jodi

Ok, no biggie, just thought I'd ask. You still want to do dinner Saturday? Sorry we weren't able to make it this past weekend.

Probably. Ofcourse, it is up to the boss.

Posted by: Jodi

Quote:

Originally Posted by fufu

Deep tissue is what I get and yes, it hurts like a SOB.

When it's done I feel great but in the massages I get, you certainly aren't relaxed and comfortable.

Posted by: Jodi

Quote:

Originally Posted by P-funk

Probably. Ofcourse, it is up to the boss.

Ok, I left her a VM. We'll talk and make plans

Posted by: Seanp156

I never knew you had so many conditions surrounding your lifestyle, it's definately a good thing you're able to stay postitive. I understand hating not being able to workout... A little over a year ago I strained my shoulders and hips, so squats, leg press, and most pressing movements were out of the question for some period of time, then I had to start back really light for a while.

Posted by: Emma-Leigh

YEAH!

**subscribes** Welcome Back Jodi!

Arggg... It is horrible to hear about all your health issues over the past year... With you being 'allowed' to lift again I hope it means things have at least become a little better for you?

Is there anything else you can do to decrease stress? Have you tried meditation?

That SUCKS about the allergies too!

How did they find all that out? Is there any chance that you'll be able to ever eat those foods again?

It sounds like you have a long, tough road ahead of you... and I wish you luck over the coming months!! Just keep working at it - I'm sure you'll get through it!

Posted by: tucker01

Quote:

Originally Posted by P-funk

Probably. Ofcourse, it is up to the boss.

You are learning young Jedi

That is shitty that there has been little improvement over the last couple months Jodi. You know I will be following along for the ride.

Posted by: WBM

Good luck with getting back in the gym, Jodi. I hope that helps your stress level a bit!

This journal is less than a day old and it's already on page three.

Posted by: Double D

I think everyone is shocked to see her post a journal is why everyone is commenting. Along with everyone showing their support for her after this long hard past week. You are the best!

Posted by: Triple Threat

Quote:

Originally Posted by WBM

This journal is less than a day old and it's already on page three.

Completely off topic, but it's only page 2 for me. You can change the number of posts per page. Go to User CP, then Edit Options. Look for Number of posts to show per page.

And BTW, good luck Jodi.

Posted by: Little Wing

if i couldn't eat eggs and beans i'd have to get a lot more creative. now i have a bunch of things to look up...pea protein? i'll start with that

good luck getting your health back on track

Posted by: ZECH

I remember reading somewhere that you had some health issues, but I didn't know what. It sucks I know. Good luck to you Jodi!

Posted by: BulkMeUp

Yay a Jodi journal!

Sucks about the health issues.

Quote:

Originally Posted by Jodi

years of strict dieting without many breaks and possibly keeping to low of sodium in my diet. .

Could you elaborate on that? Was it due to a lack of variety of foods? Or too much of something and not enough of another? I know you done comps and those diets are whole different ball game.

I'm guilty of being too strict with my diet and have received much finger wagging from Emma about that

So i'm getting relaxed with it a bit coz i know Emma is watching

Posted by: Jodi

Wow, you all have been busy!

Sean - Thanks! I'm hoping that getting back in the gym will make some of the stress go away.

Emma -

You're the best

Meditation for me has been useless. I can't seem to do it no matter what I try. Instead, however, I did buy Holosync - http://www.centerpointe.com/ and this seems very promising

I had a blood test for an allergy panel. ND speculates that by abstaining from these foods for several months I may be able to add some of them back in. However, many of them I rarely ever ate so they are probably true allergies.

Iain - Thanks. I know I've been saying this for a year now but I'll get there, I hope

WBM and Triple - Thanks for stopping by.

All are welcome. Well, almost all

DD - I use to have a journal here all the time. I only stopped journaling about 8 months ago

LW - Out of all those things, I actually miss eggs the most.

Funny thing is, I actually never really liked eggs

DG - Thanks!

Bulk - Well, I've always been extremely strict with my diet. I rarely would ever sidetrack and when I did, it would only be on holidays. I practically lived on a competition diet year round. I really did a number on my body like that. Plus I always tried to one up myself with my training. The biggest thing is the years of stress from personal issues, development and growth that caused this but the excessive dieting and over training didn't help matters. Brief explanation on the sodium: When you restrict your body of sodium, aldosterone hormone increases. Aldosterone regulates sodium and potassium in the body.

Posted by: fufu

Coindidence this talk about sodium, because just yesterday I learned about hyponatremia in my nutrition class. I wonder how often something like that woud happen to bodybuilders before a comp.

Posted by: Jodi

Quote:

Originally Posted by fufu

Coindidence this talk about sodium, because just yesterday I learned about hyponatremia in my nutrition class. I wonder how often something like that would happen to bodybuilders before a comp.

It's so backwards from everything we hear and read. Too much sodium causes water retention and electrolyte imbalance. To little sodium causes ADH increase which in turn causes water retention and electrolyte imbalance. One thing I have to do to reduce ADH is to drink 1/2 tsp. of pure sea salt in 4 oz. of pure cranberry juice every morning

It took me some time to not be afraid of drinking the sea salt because I kept thinking I would retain water where in turn, it actually helps release water retention

Hyponatremia is caused from low sodium from the cellular level which can lead to water toxicity. I think you are bound to find runners and endurance athletes with hyponatremia. However, post competition is where you could see hyponatremia. During the last week of competition they sodium load and then in the last 3 days they deplete which draws out the water. Lack of minerals, especially potassium causes an imbalance. Then when they eat and drink after the competition their electrolytes are so out of wack which in turn can lead to hyponatremia. In most cases I think you see edema though.

Posted by: fufu

Quote:

Originally Posted by Jodi

It took me some time to not be afraid of drinking the sea salt because I kept thinking I would retain water where in turn, it actually helps release water retention

Yes that's right, we were talking about marathon runners suffering from it. Rather, the walkers, who drank water at everystop and weren't losing it fast enough. My prof. said one person gained 15 lbs during the marathon.

Salt water sounds blah, but considering the amount of dedication you have with your diet I'm sure you can handle some salty water.

Posted by: Dante B.

It's nice to see you journaling again.

Posted by: P-funk

Quote:

Originally Posted by Dante B.

It's nice to see you journaling again.

where the fuck is your journal?

Posted by: Jodi

P - You asked yesterday so I thought about it today. I'm going to do Push/Pull/Legs.

Quote:

Originally Posted by Dante B.

It's nice to see you journaling again.

Maybe this one I'll update

Posted by: P-funk

Go to the new gym. It is really nice. They also have a versa climber and 2 rowing machines!

Posted by: Jodi

Quote:

Originally Posted by P-funk

Go to the new gym. It is really nice. They also have a versa climber and 2 rowing machines!

I should go check it out. I haven't been there yet.

Ok so I need you and Dante to figure out how many of the horrorfest movies you guys want to see. http://www.horrorfestonline.com/index.html

I can get the tickets through work like I told you about before but I need to know how many because we have to get one per movie and there are 8 movies. I doubt we have time to see all 8. So give me some ideas and I'll get our tickets for next weekend.

Posted by: P-funk

I don't know. Maybe 2 of them? How long are they? Are they short films?

Posted by: ZECH

Quote:

Originally Posted by Jodi

It took me some time to not be afraid of drinking the sea salt because I kept thinking I would retain water where in turn, it actually helps release water retention

Does this actually work with using sea salt in place of regular salt. I love sea salt on stuff. If so, that would help me.

Posted by: Jodi

Quote:

Originally Posted by P-funk

I don't know. Maybe 2 of them? How long are they? Are they short films?

Looks like they are about 1.5 hours a piece.

Posted by: Jodi

Quote:

Originally Posted by dg806

Does this actually work with using sea salt in place of regular salt. I love sea salt on stuff. If so, that would help me.

Sea salt is way better for you to use than regular salt. I was actually told to stay away from regular table salt altogether and only use sea salt. However, I don't think the water retention thing would work for you unless you have adrenal fatigue. Regardless, I hear it is good for everyone to drink 1/4 tsp a day in cranberry juice to help provide daily support for your adrenals.

Posted by: P-funk

Quote:

Originally Posted by Jodi

Looks like they are about 1.5 hours a piece.

damn....maybe 1?

Posted by: Jodi

Quote:

Originally Posted by P-funk

damn....maybe 1?

Why only 1? We could do 2. Remember I get tickets half off

Posted by: P-funk

Quote:

Originally Posted by Jodi

Why only 1? We could do 2. Remember I get tickets half off

because, I don't have the attention span to spend 3 hours sitting down watchign a movie.

Posted by: Jodi

Quote:

Originally Posted by P-funk

because, I don't have the attention span to spend 3 hours sitting down watchign a movie.

Posted by: Jodi

Meals 11.9.06

Meal 1:
1 Scoop Pea Protein
1 tsp Flax Oil
1 T. Ground Flax

Meal 2:
1 oz. Almonds

Meal 3:
4 oz. Tuna
Romaine
Cucumber
Red Peppers
Tomato
1 T. Flax Oil
1 T. ACV
1 tsp. Lime Juice

Meal 4:
Raw Carrots
Raw Celery
3 Essence Caps

Meal 5:
4 oz. Turkey Breast
Potatoes
Asparagus
1 T. Almond Butter

Meal 6: I don't know yet.

Posted by: fufu

Any specific reason for the lime juice? I do love it myself and put it in water sometimes and in my tuna fish.

Posted by: Jodi

Leg Workout 11.9.06

SMF - Quads, IT Band, Glutes

Dynamic Warmup
3 exercises 3 sets

3 Sets Jump Squats
BWx10

3 Sets Single Leg Squats
BWx10

3 Sets SLDL
65x10

3 Sets Farmers Lunge
30x10

Static stretching: Quads, Glutes, Hams, Calves

Posted by: Jodi

Quote:

Originally Posted by fufu

Any specific reason for the lime juice? I do love it myself and put it in water sometimes and in my tuna fish.

Yeah, lemon and lime juice help with proper liver functioning. That and it hides the taste of flax oil

Posted by: Seanp156

Random question: Why's Sea Salt so much better for you than normal table salt? I never really use salt, but I'm curious.

P.S. - I think we should just move the diet & nutrition forum to Jodi's journal, and open chat to Fufu's.

Posted by: fufu

lawl good ideas Sean. That is sweet about the lime juice. Sometimes I just have some straight because I love the taste.

Posted by: Seanp156

Quote:

Originally Posted by Jodi

Yeah, lemon and lime juice help with proper liver functioning. That and it hides the taste of flax oil

I never found flax oil difficult to down... It seems pretty bland to me... Olive oil on the other hand, I have to down that quick or

Posted by: Jodi

Quote:

Originally Posted by Seanp156

Random question: Why's Sea Salt so much better for you than normal table salt? I never really use salt, but I'm curious.

P.S. - I think we should just move the diet & nutrition forum to Jodi's journal, and open chat to Fufu's.

Refined salt is stripped of all its minerals and it's also heated which changes the chemical structure of the salt. Then it is bleached and anticaking agents are added so the salt does not dissolve and combine with the fluids in our system. Instead it builds up and leaves deposit throughout the body. Refined sodium build up leads to many of the common diseases which is why we are told to reduce sodium in our diets.

Sea salt is natural and full of trace minerals. You need the salt to help with electrolyte balance. This is the sea salt I use plus lots of info on it. http://www.choosecra.com/htmlpages/h...fo/celtic.html

Posted by: Jodi

Quote:

Originally Posted by fufu

lawl good ideas Sean. That is sweet about the lime juice. Sometimes I just have some straight because I love the taste.

I like it too

Posted by: P-funk

Quote:

Originally Posted by Jodi

Leg Workout 11.9.06

SMF - Quads, IT Band, Glutes

Dynamic Warmup
3 exercises 3 sets

3 Sets Jump Squats
BWx10

3 Sets Single Leg Squats
BWx10

3 Sets SLDL
65x10

3 Sets Farmers Lunge
30x10

Static stretching: Quads, Glutes, Hams, Calves

How did that feel?

what are farmers lunges? You mean farmers walks?

Did you go to the new gym?

Posted by: fufu

Hmmm, I think I will get my hands on some sea salt.

Posted by: P-funk

Quote:

Originally Posted by fufu

Hmmm, I think I will get my hands on some DaleMabry.

fixed that for you.

Posted by: Emma-Leigh

Jodi - just be careful with the sea salt - it doesn't have iodine in it - and with your history of Thyroid issues you don't want to 'run low' with your iodine intake!

Diet looks yummy... Very much in the ilk of 'raw food' / macrobiotic type line of eating...

Question - have you considered adding wakame or other sea vegetables?

ps: lemon juice and ACV are also good for glucose disposal. So that is an added bonus!

pps: Question re all the flax fats... ?? Any particular reason for weighting them so heavily in your diet?

Posted by: fufu

Quote:

Originally Posted by P-funk

fixed that for you.

Mmmm

Posted by: fufu

Quote:

Originally Posted by Emma-Leigh

Jodi - just be careful with the sea salt - it doesn't have iodine in it - and with your history of Thyroid issues you don't want to 'run low' with your iodine intake!

pps: Question re all the flax fats... ?? Any particular reason for weighting them so heavily in your diet?

What do you mean by glucose disposal?

Posted by: Jodi

Quote:

Originally Posted by P-funk

How did that feel?

what are farmers lunges? You mean farmers walks?

Did you go to the new gym?

Yeah, farmers walk

No, I didn't. I will got this weekend. I just wanted to go do my workout without the crowd.

Posted by: P-funk

Quote:

Originally Posted by Jodi

Yeah, farmers walk

No, I didn't. I will got this weekend. I just wanted to go do my workout without the crowd.

lol....crowd....the new gym is just the same people from the old gym except it is 3x's the size! It is totally empty looking now because it is so big. It is awesome!

Posted by: Jodi

Quote:

Originally Posted by Emma-Leigh

Jodi - just be careful with the sea salt - it doesn't have iodine in it - and with your history of Thyroid issues you don't want to 'run low' with your iodine intake!

My celtic sea salt has 150 mcg of Iodine http://www.curezone.com/foods/salt/C...t_Analysis.asp

Diet looks yummy... Very much in the ilk of 'raw food' / macrobiotic type line of eating...

Haha, not by choice, it just worked out that way lol

Question - have you considered adding wakame or other sea vegetables?No, I don't like the taste. I have some dulse powder that sometimes I use but other than that, no. ND told me to no add any additoinal iodine. She says I have enough with what she is giving me in my adrenal herb mixture.

ps: lemon juice and ACV are also good for glucose disposal. So that is an added bonus!

Yup, sure is. Reason number 2. If acts like ALA does.

pps: Question re all the flax fats... ?? Any particular reason for weighting them so heavily in your diet?I was getting too much fish oils and not enough variety. The ground flax is for fiber and the flax oil is for healthy fats. As you can tell, I'm not eating much in the way of carbs so I have to get my calories somewhere I also take 3 Essence caps which contain my fish oils.

Posted by: Emma-Leigh

Quote:

Originally Posted by fufu

What do you mean by glucose disposal?

It assists in the uptake of glucose from your blood into your cells.

Posted by: Jodi

Quote:

Originally Posted by P-funk

lol....crowd....the new gym is just the same people from the old gym except it is 3x's the size! It is totally empty looking now because it is so big. It is awesome!

Yeah, I know but the other one only had 2 people in there including me

Posted by: P-funk

I usually train on sunday mornings. come on down!

Posted by: Jodi

Quote:

Originally Posted by P-funk

I usually train on sunday mornings. come on down!

I'm still

when you train

Posted by: CowPimp

Ooo, a Jodi journal. I don't think I've ever seen a journal from you. I'll probably pop in here occasionally to make smartass comments, worthless and stupid remarks, and maybe every once in a while give you some encouragement too. Hehe.

Posted by: Double D

Hey you know I havent been here to long. Only since May so I didnt catch your last journal.

Posted by: Jodi

Quote:

Originally Posted by CowPimp

Ooo, a Jodi journal. I don't think I've ever seen a journal from you. I'll probably pop in here occasionally to make smartass comments, worthless and stupid remarks, and maybe every once in a while give you some encouragement too. Hehe.

Thanks CP. All comments and remarks are welcomed, even smartass ones

I've had dozens of journals here. Literally.

Posted by: Jodi

OMG

I'm so sore from yesterday's measly workout. How pathetic haha.

Posted by: Jodi

11.10.06 Meals

Meal 1:
1 Scoop Pea Protein
.5 T. Flax
1 T. Ground Flax

Meal 2:
1 T. Almond Butter
SF Jam
LC Whole Grain Tortilla

Meal 3:
4 oz. Tuna
Romaine
Tomatoes
Cucumber
Red Pepper
1 T. Flax
1 T. ACV
1 tsp. Lime Juice

Meal 4:
1 oz. Almonds

Meal 5:
4 oz xlean ground turkey
Potatoes
Asparagus

Meal 5:
Pea/Rice Protein
3 Essence Caps

Posted by: Jodi

11.10.06 Workout

Upper Body

4 Sets DB Press
25x10, 30x10, 35x10, 35x10

3 Sets Cable Flys
20x10, 30x10, 30x10

3 Sets DB Rows:
30x10, 30x10, 30x10

3 Sets TBar Rows
45x10, 45x10, 45x10

3 Sets DB Overhead Press:
25x10, 25x10, 25x8

3 Sets Lateral Raise - Straight Arm
10x10, 7.5x10, 7.5x10

3 Sets Rear Delts:
10x10, 10x10, 10x10

3 Sets Rotators
5x15

3 Sets Tricep Pushdowns
30x10, 30x10, 25x10

3 Sets Hammer Curls:
15x10, 15x10, 15x10

I did a lot more than I planned but I actually had the energy today so I thought I'd make use of this rare opportunity.

Posted by: Double D

Good lookin workout Jodi. Does it take everything you have not to go super hard?

Posted by: WBM

Are you feeling pretty sore today since this was your first upperbody workout in a while? Looks pretty darn heavy for trying not to do much.

Nice.

Posted by: Jodi

Quote:

Originally Posted by Double D

Good lookin workout Jodi. Does it take everything you have not to go super hard?

Yeah it's kind of hard to hold back because I don't feel like I'm really working out.

Posted by: Jodi

Quote:

Originally Posted by WBM

Are you feeling pretty sore today since this was your first upperbody workout in a while? Looks pretty darn heavy for trying not to do much.

Nice.

My whole body aches right now

Posted by: P-funk

Quote:

Originally Posted by Jodi

My whole body aches right now

two words.

hot tub

Posted by: Jodi

11.11.06 Meals

Meal 1:
Rice/Pea Protein
1 T. Flax Oil

Meal 2:
LC Tortilla
2 T. Natty PB

Meal 3:
Carrot Sticks
Celery
Piece of Beef Jerkey
3 Essence

Meal 4:
Chicken
Hummus
Pita Pocket
Tabbouleh
FF SF Carmel Latte Decaf

Meal 5:
Pumpkin Seeds

Posted by: tucker01

Your meals look really small Jodi? Your Thyroid still fucking things up?

Posted by: WBM

How's it going, Jodi?

Posted by: Jodi

I'm alive. I have been pretty ill this week so I haven't been to the gym.

Meals have been good though. Thanks for checking on me

Posted by: fufu

Updates are needed!

Posted by: Jodi

But I haven't worked out

Posted by: Seanp156

Quote:

Originally Posted by Jodi

But I haven't worked out

Diet/Meals/How you're doing in general

Posted by: drew_c

Didn't realize you were doing this, Jodi.. will have to catch up on this thread and keep track from now on... You've been the source of endless great advice for me, hope all is going well for you.

Posted by: AndrewSS

What the hell have I... good alice in chains song, your thread title made me think of it

Posted by: Double D

Hope you get feelin better.

Posted by: Seanp156

Quote:

Originally Posted by AndrewSS

What the hell have I... good alice in chains song, your thread title made me think of it

Heh, I thought the same exact thing when I first saw her journal pop up.

Posted by: Jodi

Ok, went to the gym today. I think I over did it a little. I do a certain weight and it doesn't feel like anything so then I increase. Then when I'm done I'm left with an excruciating headache. The headaches are a good sign that my adrenals are over fatigued. It's so hard to find that happy medium.

Leg Workout:

Dynamic Stuff

4 Sets Leg Press:
270x10, 360x10, 360x10, 270x10

3 Sets Farmers Walk
30x10, 30x10, 30x10

3 Sets Leg Ext:
55x10, 70x10, 85x10

3 Sets Leg Curl:
45x10, 65x10, 65x10

3 Sets Single Leg SLDL
20x10, 20x10, 20x10

Abs & Core

Posted by: tucker01

Baby steps... Baby Steps.

Posted by: Double D

Nice presses for not going balls to the wall. Beautiful in fact.

Posted by: Jodi

Quote:

Originally Posted by IainDaniel

Baby steps... Baby Steps.

Posted by: Jodi

Quote:

Originally Posted by Double D

Nice presses for not going balls to the wall. Beautiful in fact.

Thanks, but I can't wait until I can actually lift the way I want to again.

Posted by: P-funk

do people look at you funny when you do the farmers walks?

Posted by: tucker01

Quote:

Originally Posted by Jodi

Don't be lippy with me missy.

You are back in the gym and that is great, but don't be taking steps backwards with your health to make you gym workouts feel like they use to.

Posted by: Seanp156

Nice leg presses

Posted by: Double D

Quote:

Originally Posted by Jodi

Thanks, but I can't wait until I can actually lift the way I want to again.

sorry.

Posted by: Jodi

Quote:

Originally Posted by P-funk

do people look at you funny when you do the farmers walks?

No, I don't think so. Do people look at you funny when you do the inchworm?

Posted by: Jodi

Quote:

Originally Posted by IainDaniel

Don't be lippy with me missy.

You are back in the gym and that is great, but don't be taking steps backwards with your health to make you gym workouts feel like they use to.

I just want to lift again

Posted by: Jodi

Quote:

Originally Posted by Seanp156

Nice leg presses

Thanks

Wait until I'm back at full health.

Legs are my strongest.

Posted by: Jodi

Quote:

Originally Posted by Double D

sorry.

No need to be sorry.

Posted by: Double D

Good good.

Posted by: Jodi

Meals 11.17.06

Meal 1:
Pea/Rice Protein
1 T. Flax Oil

Meal 2:
1/2 C. Oat Bran
2 T. Raisins
Sm. handful nuts

Meal 3:
Homemade Meatloaf
Green Beans

Meal 4:
Celery
Natty PB

Meal 5:
Chicken
Safflower Mayo
1/2 Whole Grain Tortilla
Carrots
Green Beans

Meal 6:
Pea/Rice Protien
3 Essence Caps

Posted by: WBM

Glad you are feeling better and were able to lift again, Jodi. That was still a damn good workout. Your light workout makes my heavy ones look like poo.

Posted by: Double D

Your journal is slackin, what gives?

Posted by: Double D

No posts since the 22nd. Where ya been?

Posted by: Jodi

Sorry, haven't been around at all.

Diet has been good save Thanksgiving

and I lifted twice last week.

Other news.......Dante and I got a puppy yesterday

Isn't he a cutie? These are the pics the shelter had of him. His name is Bailey and he's a year old. He looks a lot like my Mochy. They are similar breeds.

Posted by: tucker01

Cool, so what is that 3 dogs now?

Posted by: Jodi

No I wish.

Mochy, my dog that I got years and years ago is with my family in NH. It would have been to harsh on her for her to come to AZ with me and she grew up around my family anyway and it was better for her to stay there. She is happy there and they love her and take well care of her. I miss her terribly.

Ginger, she was a dog that was given to me by my ex-boyfriend but he was attached to her. I see Ginger often and babysit her but she doesn't live with me.

Posted by: P-funk

Quote:

Originally Posted by IainDaniel

Cool, so what is that 3 dogs now?

two, dante and now bailey

Posted by: fufu

Noice doggy.

Posted by: tucker01

Quote:

Originally Posted by P-funk

two, dante and now bailey

I wonder who will be the alpha male Bailey or Dante

Posted by: tucker01

Quote:

Originally Posted by Jodi

No I wish.

Ah for what ever reason I thought Mochy was in AZ with you.

Posted by: Jodi

Quote:

Originally Posted by fufu

Noice doggy.

Thanks fufu

Quote:

Originally Posted by IainDaniel

I wonder who will be the alpha male Bailey or Dante

They are still fighting for that role.

Posted by: WBM

Cute pup.

How ya feelin'?

Posted by: Jodi

Thanks, he is a cutie.

I'm doing alright. I had planned on the gym this week but with the new puppy I'm not looking at the gym until later this week. The less time he has to spend alone the better right now. Just until he gets use to the house and Dante and I and actually goes out his doggie door without coaxing

Posted by: Emma-Leigh

Hey Jodie! Good to hear you had a nice thanksgiving!! How did it go with all your allergies now? Hope you still got to have some pie!!

Awww A PUPPY!!

What a cutie!

How is he settling in? Getting lots of cuddles?

Posted by: GoalGetter

Can't wait to meet bailey!

Posted by: Burner02

like...oh...mah...gawd!!!!
It's GG! Nice to finally see you....Ms. MIA....

Posted by: Jodi

Quote:

Originally Posted by Emma-Leigh

Hey Jodie! Good to hear you had a nice thanksgiving!! How did it go with all your allergies now? Hope you still got to have some pie!!

Awww A PUPPY!!

What a cutie!

How is he settling in? Getting lots of cuddles?

Hi Emma

Well, all allergenic foods were not counted on Thanksgiving day

Actually, other than a very little bit of dairy and some egg, meals didn't consist of a lot of the allergenic foods

Oh I had pie alright. I made an Apple Pie

Bailey is setting in nicely. He's getting use to us and he's such a happy dog. He does wimper a lot but each day it's getting better. I can't imagine it's been an easy life for him the past year so it's understandable. Each day that passes though, he is getting accustomed to us and our schedule. They say it takes about 2 weeks. It's a big plus that he's house broken already. He's even started using his doggy door and going outside by himself today. He only had accidents the first night he was here. Again understandable considering the situation but no accidents since Tuesday night

He's a lap dog alright. Love attention and we love giving him attention back. He's so darn cute!

Posted by: Jodi

Quote:

Originally Posted by GoalGetter

Can't wait to meet bailey!

Come on over this weekend if you want

Posted by: fufu

Where art thou Jodemeister? I will not allow this journal to be forgotten!

Posted by: WBM

Where'd you go?

Posted by: Double D

Been a bit slow these days around here. Whats the hold up? hope all is ok.

Posted by: Jodi

I'll be back soon everyone. Thanks for checking in on me and for the PM's during my absence.

Posted by: fufu

Posted by: Emma-Leigh

Posted by: WBM

Posted by: Jodi

Back at you all

I'm back so I will be around again and start posting in my journal as well. I hope everyone had a great holiday season

Posted by: tucker01

Happy new Year Jodi. Welcome back around. Hope you had a good holiday.

Posted by: Jodi

Thanks Iain

Happy New Year to you too

I sure hope 2007 will be better than 2006!

Posted by: Jodi

I think I have my game plan. I've lost a bit more muscle than I was wanting to lose and would like to gain some of it back now. I don't want to be as big as I was. Not that I was huge but it was more than I desired for. Since I haven't really been able to workout, for real, since September I've lost a lot. Knowing my body, I should be able to get it back relatively soon but I don't want bulk. Yes, we all know natural women don't get bulky unless they eat like shit but I seem to have genetics that tell me otherwise. I'd like to get to the same frame I had when I competed. When I decided to do bodybuilding I gained a lot of muscle, for a girl that is, and now that some it's gone, I think I can get the frame I use to have back. This means no more 6-8 reps. I plan on lifting heavy but more like 10-12 rep range. Enough to gain some muscle back but not a ton. I also plan on doing high volume. In the past I had my ideal frame when I did higher volume. I know many of you may think thats a bad idea but I've been doing this long enough to know what my body responds to and what it doesn't.

Goal: Gain a bit of LMB while trimming down. I have about 10lbs to lose to get to my ideal frame again.

Posted by: tucker01

So everything is back to normal for you to be hitting it in the Gym hard again?

Posted by: Jodi

With the help of medications yes

I've been having really good results with my latest alterations in medications. The doctor is still telling me to be careful and don't overdo it, take breaks when I need but I'm clear for return now.

Posted by: P-funk

what are you going to do to start? What type of training program?

Posted by: Jodi

Oh come on P, you know me, I don't have training programs

I just sort of wing it. I plan on being my old self again though. I have a notebook to track my workouts too. I seemed to have lost that habit 2 years ago when I first had my thyroid issue.

I'll post what I've been writing up and please feel free to give me your thoughts

Posted by: P-funk

Quote:

Originally Posted by Jodi

Oh come on P, you know me, I don't have training programs

yea, I just think it is easier to make progress if you have a plan, instead of just winging it. At least that way, you can chart progress and see what is working and what isn't.

Posted by: Jodi

Ok so here is what I have. I know it's rough and it's certainly bodybuilding style.........

Back
4 Sets Pulldowns
3 Sets Parallel Grip Pulldown
3 sets 1 Arm Cable Row
3 sets RG Bent over BB Rows
3 Sets TBar Row
3 Sets Hypers
3 Sets Concentration Curls
3 Sets EZ Bar Curls
6 Sets for Core

Shoulders
3 Sets Reverse Pec Deck
3 Sets Facing Incline Laterals
Superset
3 Sets Swiss Ball DB Presses
3 Sets Swiss Ball DB Laterals
Superset
3 Sets DB Hammer Grip Front Raise
3 Sets Behind Back Cable Lateral

6 Sets External Rotations
6 Sets Abs

Legs (Can't squat due to hip rolling)
4 Sets Leg Press
3 Sets Farmers Walk
3 Sets Plie Squats
4 Sets SLDL
3 Sets Ham Press
2 Sets for Tibia
2 Sets for Gastrocnemius

Chest
4 Sets Low Incline or Flat DB Press
3 Sets Incline BB Press
4 Sets Swiss Ball Flys
3 Sets Standing Cable Press
3 Sets Incline Hammer Strength
3 Sets External Rotations
2 Sets Pressdowns
3 Sets 1 Arm RG Cable Pressdown

Posted by: fufu

Good to see you getting back in the gym. Even if you don't have an exact plan it is good to record everything, which you are doing. Can you do things like lunges or Bulgarian squats?

Posted by: P-funk

1) that is an insane amount of exercises.....that is pretty much every single exercise you could do for a given body part. What are you going to do when that goes stale? You will have nothing to switch to. Also, how many exercises up there are redundant? lateral raises, then behind the back cable lateral raises.....well, that is the same movement. What would be the benefit to doing it twice in a workout? What would be the possible risk? Is there anything else that you can potentially use instead of one of those exercises that will achieve what you are looking for?

2) what is wrong with your hip? what do you mean by hip rolling? Plie squats are usually a bitch on the hips and leg press is usually a bitch on the lower back.

3) a lot more pushing and a lot less pulling makes shoulders not very happy

4) again, start with your goals. what are they? then, ask yourself if what you are doing is going to move you closer to your goal and, what can you do to make it better (more efficient) so that you can get there faster. Are you spinning your wheels?

Posted by: Jodi

Quote:

Originally Posted by fufu

Good to see you getting back in the gym. Even if you don't have an exact plan it is good to record everything, which you are doing. Can you do things like lunges or Bulgarian squats?

Yes I can. The Bulgarian Squats are a good idea!

Posted by: Jodi

Quote:

Originally Posted by P-funk

1) that is an insane amount of exercises.....that is pretty much every single exercise you could do for a given body part. What are you going to do when that goes stale? You will have nothing to switch to. Also, how many exercises up there are redundant? lateral raises, then behind the back cable lateral raises.....well, that is the same movement. What would be the benefit to doing it twice in a workout? What would be the possible risk? Is there anything else that you can potentially use instead of one of those exercises that will achieve what you are looking for?

2) what is wrong with your hip? what do you mean by hip rolling? Plie squats are usually a bitch on the hips and leg press is usually a bitch on the lower back.

3) a lot more pushing and a lot less pulling makes shoulders not very happy

4) again, start with your goals. what are they? then, ask yourself if what you are doing is going to move you closer to your goal and, what can you do to make it better (more efficient) so that you can get there faster. Are you spinning your wheels?

Nothing is in stone. I was just writing stuff out

I don't have a plan, I just have a goal. I want everything fast I guess. I've waited so long for this and I want it all now

It's that same hip problem I've had. It doesn't hurt at all but a combo of knee, feet and old hip injury causes a misalignment and when I squat its almost like a popping. My Chiro called it a hip roll.

Posted by: P-funk

Quote:

Originally Posted by Jodi

Nothing is in stone. I was just writing stuff out

I don't have a plan, I just have a goal. I want everything fast I guess. I've waited so long for this and I want it all now

oh, I know you are jsut writing stuff out. I am just trying to help you organize it so that you can get what you want, in the fastest way possible!

Does it hurt when you squat? Don't start with barbell squats. Strart with things that you can manage, like DB suitcase squats or Db front squats and see what you ROM feels like and what you can do about it. Problems don't fix themselves......just stopping doing something makes the problem worse. Think about how many times you have to squat during the day....to pick up the dog, to pick up food on the bottom shelf at the store, to go to the bathroom. Could you imagine not doing that at all, ever again. What you need to do is work on your alignment with exercises that are manageable and not risky (ie, putting a bar on your back right now is probably pretty risky; but, suitcase squats are not, split squats are not, etc..).

Lastly, organization is key. So, if you goal is to lean up, put on muscle etc.....aside from the importance of a healthy diet (which you have), you are going to want to figure out what you want and then attack it.

For example, the majority of the women I train want (a) some fat loss, (b) some muscle gain, (c) some strength and (d) overal fitness (to feel better!). So, I have to think about how I can get them that in the quickest way possible, BUT without doing to much to quickly and getting them injured. That takes planning. Not training for three months and then jumping in full circle leads to lots of burn out, possible injury and lots of stress on the system (you are already coming from that overstressed phase, you don't want to be back there again!).

I would say, start simple and as the weeks progress, you will see that your fitness level is improving and you can add more and more work and be able to handle greater amounts of volume, intensity, etc....but, learn to cycle your training. Don't go 8 weeks and throw everything you can at your body. That is how you get overstressed and overworked (remeber, we have other stressors besides the gym in our lives. Being able to manage them is important! Sometimes you have to lower the stress in the gym, to make up for added stres somewhere else...work, family, etc.).

Posted by: Jodi

The voice of reason

The chiro didn't tell me to stop squatting just no back squats.

You are right though. I should take it slower. It's just a mind fuck and I want to do what I use to do. I want my life back the way it was before my health went down the shitter.

But again, you are right. I need patience and improve my fitness level before I throw too much in at once.

I know what my goals are and I know what I want, the task at hand for me is finding the way to get there without jeopardizing my health again.

Posted by: P-funk

Quote:

Originally Posted by Jodi

The voice of reason

the last paragraph is the kicker. Exercise is about making yourself healthier, not beating yourself into submission!

I would start simple, either total body workouts, 3x's a week, push pull workouts or an upper/lower split (I am not much of a fan of body parts as they don't offer you the biggest bang for you buck, in terms of using muscle mass to acomplish the work). Use non-competing supersets to keep your HR up, create metabolic disturbance, create high amounts of metabolic work, enhance nutrient partitioning, blah blah blah, and then finish the workout with metabolic conditioning work....the new gym is awesome for that because they have 2 rowers and 2 versa clibers. These are my favorite conditioning pieces ever because they make you use your whole body (like running) without having to worry about the added stress that running presents with regard to improper gait, over pronation, hip pain, knee pain, shin splints, etc...

A work week might look like:

day1- total body resistance training followed by some interval work on the rower

day2- running tempo work (long duration intervals at moderate pace.....7-8RPE)

day3- total body resistance work followed by intervals on the versa climber

day4- running tempo work (7-8 RPE)

day5- total body resistance work followed by body weight conditioning circuit

day6- off or long run

day7- off completely

that is a shit ton of work right there....you would need to start at the absolute lowest amount of volume to take that route.

another option would be:

day1- lower body
day2- upper body/interval work on the rower
day3- off
day4- lower
day5- upper/interval work on versa climber
day6- run
day7- off

or something to that effect.

but, for starters, just think the bare minimum and add volume as you get more conditioned.

Also, you don't ALWAYS have to add weight to the bar to increase the tension. Look to making increases in other variables such as rest interval, reps, sets, etc....Some of it is explained here.

Remeber, organization is the key! You don't know what is working or if you are overtraining if you don't have a plan to follow. If you have a plan, you can look back on it and say...wow, these workouts left me terribly sore (not good), or this program worked or this program was effective, what can I do to advance it and make it better, etc....

Posted by: Jodi

Thanks P

Given what you said above, I gather a push/pull/legs workout would do nicely with some added rowing/versa. I do plan on running but I need to ease into that much more so than the lifting.

Your words will not go to waste. For a change, I will heed the advice here as this is not my specialty and I'm too scared to screw things us with my health. I guess I'll need to learn patience

Posted by: P-funk

Quote:

Originally Posted by Jodi

Thanks P

patience young one patience.

Push pull legs is okay. I usually don't like the push day because it is...all push and usually makes my posture (and others) go to shit. You could do two upper body days (one vertical work and one horizontal work) and one leg day...upper/lower/legs....Or, finish the push day with rowing intervals for back work!

ease into the running....light tempo runs working on form are best. getting off the treadmill is even better as you really use your glutes when you are on the ground (and not so much on the treadmill...you use more hip flexor...not good for you in this case, on the treadmill). Nice tempo runs are great for working on technique. I am going to start back in a few weeksdoing sprints and tempo runs at the track or football field on saturdays (hopefully), so you can come with me and we can work on technique and building a base, etc...

like i said, the rower and the versa climber are great.

Ivonne said you were at the gym this evening. how did you fare?

Posted by: Jodi

Thanks P

That would be great to go to the track with you. I do need to be very careful with the running so I don't have those issues I had a few months back.

I did a push workout today which I will post soon. I've never done a horizontal/vertical push pull before. I did the versa climber for 10 minutes today too.

Posted by: P-funk

Quote:

Originally Posted by Jodi

Thanks P

the versa climber is brutal!

If you really want to strengthen your feet, doing tempo runs barefoot in grass (like a football field) is excellent for strengthening the ankles.

Posted by: P-funk

also, before we run, we do about 20min. of technique work and drills to make the running more effective and get the most out of it and correct technique flaws.

Then we do about 30min of tempo work.

Posted by: Jodi

Quote:

Originally Posted by P-funk

the versa climber is brutal!

If you really want to strengthen your feet, doing tempo runs barefoot in grass (like a football field) is excellent for strengthening the ankles.

I have to go to my chiro soon about my feet. I need the next series of that barefoot science.

Posted by: Jodi

Quote:

Originally Posted by P-funk

also, before we run, we do about 20min. of technique work and drills to make the running more effective and get the most out of it and correct technique flaws.

Then we do about 30min of tempo work.

That sounds great! When do you plan on starting this?

Posted by: P-funk

Quote:

Originally Posted by Jodi

That sounds great! When do you plan on starting this?

in a couple of weeks, when ivonne is done with her marathon training. Then we can work on this stuff more, since she is going to do more track stuff.

Posted by: Jodi

Meals 1.2.07

Meal 1:
Protein Shake
1 tsp. Flax Oil
1 T. Ground Flax

Meal 2:
3 oz. Chix
Lettuce
Peppers
Garbanzo Beans
Blue Cheese
Black Olive
Olive Oil
Balsamic Vinegar

Meal 3:
3 oz. Chix
Green Beans
Grapefruit

Meal 4:
Protein Shake
1 tsp. Flax Oil
1 T. Ground Flax

Meal 5:
4 oz. Tilapia
Asparagus
3 Fish Oil
3 Essence
1 Low Carb Tortilla

Posted by: Jodi

Push Workout 1.2.07

10 mins. Versa Climber
3 Sets Incline Bench: 65x12, 10, 10
3 Sets DB Press: 30x12, 10, 10
2 Sets Rotators: 5x15, 15
3 Sets Cable Laterals: 10x10, 10, 10
3 Sets Overhead Press: 20x10, 8, 6
3 Sets Reverse Pec Deck: 50x10, 10, 10
3 Sets Machine Dips: 45x12, 50x12, 55x10
3 Sets Tricep Pushdown: 50x12, 60x12, 10
3 Sets Crunches
3 Sets Bicycle Crunch

Posted by: BulkMeUp

Good to see you back, Jodi.

wow! thats an awful lot of sets!

Posted by: tucker01

Quote:

Originally Posted by Jodi

Push Workout 1.2.07

10 mins. Versa Climber
3 Sets Incline Bench: 65x12, 10, 10
3 Sets DB Press: 30x12, 10, 10
2 Sets Rotators: 5x15, 15
3 Sets Cable Laterals: 10x10, 10, 10
3 Sets Overhead Press: 20x10, 8, 6
3 Sets Reverse Pec Deck: 50x10, 10, 10
3 Sets Machine Dips: 45x12, 50x12, 55x10
3 Sets Tricep Pushdown: 50x12, 60x12, 10
3 Sets Crunches
3 Sets Bicycle Crunch

God damn girl, how did you feel after that?

Posted by: Jodi

Quote:

Originally Posted by BulkMeUp

Good to see you back, Jodi.

wow! thats an awful lot of sets!

Thanks

Yes it is but I'm only doing a push/pull/legs once per week.

Posted by: Jodi

Quote:

Originally Posted by IainDaniel

God damn girl, how did you feel after that?

I was a bit tired

I'm sore today but not too bad. I think I'll do cardio today and then do a leg workout tomorrow.

Posted by: Jodi

P, do you think I did too many sets for push?

Today is cardio but I thought I'd ask before I planned my next workout.

Posted by: Jodi

Quote:

A work week might look like:

day1- total body resistance training followed by some interval work on the rower

day2- running tempo work (long duration intervals at moderate pace.....7-8RPE)

day3- total body resistance work followed by intervals on the versa climber

day4- running tempo work (7-8 RPE)

day5- total body resistance work followed by body weight conditioning circuit

day6- off or long run

day7- off completely

So maybe I should do this instead of push/pull/legs. My problem is that I don't know how many sets to do for each part or which exercises are optimal seeing that it's not a bodypart workout

I seem to do too many sets I suppose. Patience Jodi, Patience

Posted by: tucker01

Looks like I have the same problem as you, I just wanna go hard at it, forget working out only 3/4 days a week, Balls(in my case) to the wall. It is just so hard not to, I am either sitting in a car for hours on end, or sitting at a desk. I just feel like I need to do something, for the shit all I do while at work.

Posted by: P-funk

Quote:

Originally Posted by Jodi

P, do you think I did too many sets for push?

Today is cardio but I thought I'd ask before I planned my next workout.

yea, I think you did to many sets for push.

pick something and then I can help you arrange it so that you start out and build up.

probably either upper/lower/upper or total body 3xs a week, or total body push one day and total body pull the next day.

Posted by: Jodi

Thanks P

I would like to lift 3 times per week to start. Eventually I can work up to more but I figured 3 days lifting and 3 days cardio would be good to start. I don't mind full body workouts.

Posted by: P-funk

Quote:

Originally Posted by Jodi

Thanks P

I would like to lift 3 times per week to start. Eventually I can work up to more but I figured 3 days lifting and 3 days cardio would be good to start. I don't mind full body workouts.

three is great. Working up to 4 is fine. I never advise anyone to train with weights more than 4x's a week though. If you need to lift more than that, you really need to question the efficiency of what you are doing on those 3-4 days. Also, you throw in things like cardio, and it is very easy to train with weights 3x's a week and run another 2-3x's a week and that is a lot of training.

Now you need to decided if you want to do total body (as in everything) or total body push (chest, shoulders, squatting movements) on one day and total body pull (back, biceps, deadlifting and hip dominant movements) on another day.

Posted by: oaktownboy

jodi, u have some of the exact symptoms I do. adrenal/cortisol problems, food intolerances. What was happening in your life right before you got sick?

Posted by: Jodi

Quote:

Originally Posted by P-funk

If I did the total push and total pull, what would I do for the third day? That one sounds like fun but I want to make sure I'm lifting 3x per week.

Yeah, I don't think I'm ready to get to 4 days yet. Maybe in a few weeks but for now my health has to come first.

Posted by: Jodi

Quote:

Originally Posted by oaktownboy

jodi, u have some of the exact symptoms I do. adrenal/cortisol problems, food intolerances. What was happening in your life right before you got sick?

Way too much

Oh lets see......I moved 5 times in 2 years, I got a divorce and I was jobless and homeless for a while during the dot com crash..... That's enough to make anyone overstessed

Posted by: BritChick

Good luck Jodi.

Posted by: P-funk

Quote:

Originally Posted by Jodi

it would go like this:

week 1:

push
pull
push

week2:

pull
push
pull

Posted by: P-funk

Quote:

Originally Posted by BritChick

Good luck Jodi.

who the fuck are you?

Posted by: Jodi

Quote:

Originally Posted by BritChick

Good luck Jodi.

Hey there

Long time no see.....I hope you have been well.

Posted by: Jodi

Quote:

Originally Posted by P-funk

it would go like this:

week 1:

push
pull
push

week2:

pull
push
pull

Ok, that makes sense and sounds good

Posted by: oaktownboy

Quote:

Originally Posted by Jodi

Way too much

Oh lets see......I moved 5 times in 2 years, I got a divorce and I was jobless and homeless for a while during the dot com crash..... That's enough to make anyone overstessed

wow..what kind of protocol does ur np have you on?

Posted by: P-funk

Quote:

Originally Posted by Jodi

Ok, that makes sense and sounds good

okay. Now you have to plug in some variables.

First, before picking exercises. Look at sets and reps.

I would suggest something like this:

day1- 3 sets x 8 reps (your intensity day); RI= 60sec
day2- 2 sets x 15 reps (your back off day); RI= 30sec
day3- 3 sets x 12 reps (your volume day); RI= 45sec

so, no matter what you do on those days (either push or pull) you are going to perform those rep ranges. the reps are high because you need to start back up again and get back in the groove and let your muscles and conective tissue get used to training. the 8 rep sets should be done with more of your 10RM. You don't want to push to failure. Instead, try and make small gains over an extended period of time. If you can not hang with those rest intervals off the bat, add 15-30sec to them, so 60sec will become 75-90sec, etc....The rest is important. I know you want to push yourself and go all out but be patient.

Okay, so now you have a skeleton of what is going to happen.

Then you have to think about what you want to do exercise wise on those days.

You can have an "A" day, which is your push workout and a "B" day, which is your pull workout.

Initially, you want to start simple and with low volume and then build up. So, go with just one A workout (push) and one B workout (pull). After a few weeks you can have two different push workouts (A1 and A2) and train them every other one, and the same for B workouts. But right now just start with one of each.

So, something like this...

Workout A:

warm up

1a) Split Squat
1b) DB bench press

2a) single leg leg press (I hate this execise but I know you like it

)
2b) overhead press

3a) tricep pressdown
3b) DB lateral raise

4a) planks
4b) stability ball jacknives
4c) external rotators

The goal is to get to the point where you only take the rest interval after exercise "b". But, you might have to start out by doing exercise "a", rest, "b", rest and repeat. As you can see. There isn't much there. 2 supersets of big compound movements, one super set of single joint exercises and then one tri-set of core and finishing with some rotators. Once you get solid with this, the goal would be to either move to a more intense total body workout OR to add in a "c" exericise and since this is a push day, it would be a light pull (for shoulder balance). So, you might do:

1a) split squat
1b) DB bench press
1c) supine row
1a and 1b are 3 sets x 8 reps
1c is 3 sets x 15 reps

Now, after that above (it should take you about 30min.), you do some conditioning. Maybe something like this:

Rowing machine
300meter intervals; 60sec rest between each
maybe start with 2 or 3 of them for the first two weeks and then bump it up to 3 or 4 of them for the next two weeks. try and keep the pace even and at about a level of 7-8 on a Rate of Preceived Exertion (RPE) scale. That will ensure that you can recover between sets and give a good power output. After a few weeks of building a base, you can do something like intervals 1-3 are a 7-8RPE, and then leves 4 and 5 are balls to the wall 10RPE....but, don't start with that and don't start by going all out. Ease into things.

For a B workout, something like this:

Workout B

warm up

1a) RDL
1b) 1-arm DB row

2a) step up
2b) RG pulldown

3a) bicep curls
3b) cable reverse flye

4a) side plank
4b) reverse crunches
4c) YTA

Then move onto conditioning....Maybe something like:

Versa Climber intervals:
60sec on; 60sec off
again, start low, maybe with 3-4 intervals and build up over weeks.

that is just a loose idea of what to do. Now, you would plug this in and figure out the final variable, which is rep tempo. Then you have everything covered:
sets
reps
intensity
rest interval

Posted by: Bakerboy

Damn your good P!

Posted by: P-funk

Quote:

Originally Posted by Bakerboy

Damn your good P!

It is better if I am there for the training to ensure the success of the program and make sure everything is smooth....no slacking on rest intervals, proper weights are chosen, exercise execution is good, etc.....That is why I don't do online training. I like to be there to control the variables.

Posted by: Jodi

This sounds great! Thanks so much P, I appreciate the help

I see, adjusting the rep range and rest interval will provide a periodized workout?

I don't have to do 1 leg leg presses, I don't mind doing something else

I shouldn't have any problem with those rest intervals. I typically never rest beyond 45 seconds anyway. I will definitely need to write all this down in my notebook so I remember what to do each day.

I'm afraid to ask what a stability ball jackknife is

Everything else I know obviously.

The rowing though, I've never used that before so hopefully when I get there to do this I will understand what you mean.

What do you do on the versa climber. Bang out 60 seconds with everything you got then got off of and wait?

I think the hardest thing will be finding the correct weight to use so that I don't go to failure.

Posted by: P-funk

Quote:

Originally Posted by Jodi

This sounds great! Thanks so much P, I appreciate the help

no prob

I see, adjusting the rep range and rest interval will provide a periodized workout?

it is what's called daily undulating periodization. the volume and intensity undulates daily between workouts. It will prevent you from always doing the same thing and letting your body get stuck in a rut with just one group of rep range or one type of intensity.

I don't have to do 1 leg leg presses, I don't mind doing something else

Db suitcase squats are good. DB front squats are good. walking lunges are always fun. you get the point. just some type of quad dominant lower body movement will work.

I shouldn't have any problem with those rest intervals. I typically never rest beyond 45 seconds anyway. I will definitely need to write all this down in my notebook so I remember what to do each day.

that is good. defenitly take 60 on the heavier stuff though.

I'm afraid to ask what a stability ball jackknife is

Everything else I know obviously.

here

The rowing though, I've never used that before so hopefully when I get there to do this I will understand what you mean.

it is real easy. once you pull the bar and begin rowing, it starts counting. just look at the little thing and read where it says meters.

What do you do on the versa climber. Bang out 60 seconds with everything you got then got off of and wait?

yea, pretty much. again, might want to start with a 7-8 RPE and not a 10RPE (everything you got). Since you might not be able to handle that intensity yet.

I think the hardest thing will be finding the correct weight to use so that I don't go to failure.

I tell people to always think 2-3 reps more. So, if says 8 reps, grab a weight you can do 10 reps with and use it for all three sets. If it says 12 reps, go with a weight you can use for 15. On the 15 rep set day, you can try and use your 15 rep max and push for it though.

Then you have to look at your rep tempo.

On the 8 rep day, go with a 3 count lowering, a 2 count hold and then perform the concentric. For pulling movements, that would be row, hold at contraction for a 2 count and then perform a 3 count eccentric. RDLs would be lower yourself for a 3 count, hold for 2 count at the bottom and then perform the concentric.

On the 15 rep day, use your 15 rep max as I said above, and just go for a smooth controlled pace.

On the 12 rep day, perform normal controlled eccentrics and concentrics, but at the isometric in between, hold for a 2 count. So, if it is split squats, RDLs or bench presses, you lower the bar, hold for a two at the bottom and then press. If it is a row, you pull the weight, hold for a two count and then lower it back to the start.

Posted by: CowPimp

Jodi's back, woo! Just don't hurt me!

Posted by: Jodi

Quote:

Originally Posted by P-funk

Now I have to ask what a DB Suitcase Squat is

I understand the tempo. Man so many things I never considered before.

I always did a slight tempo but never so detailed.

Tonight I'm going to do the pull workout (workout B) and a 15rep day with 30sec RI. I imagine it's 3 sets of each.....

Posted by: P-funk

Quote:

Originally Posted by Jodi

Now I have to ask what a DB Suitcase Squat is

I understand the tempo. Man so many things I never considered before.

I always did a slight tempo but never so detailed.

Tonight I'm going to do the pull workout (workout B) and a 15rep day with 30sec RI. I imagine it's 3 sets of each.....

suitcase squat is when you hold both Dbs down at your side (like you are carrying suitcases) and squat.

on the 15 rep day, you are only doing 2 sets because it is a back off day AND because you are pushing the sets to about you 15 rep limit. So, almost all out on the 15 rep sets.

Posted by: Jodi

Quote:

Originally Posted by P-funk

Ok, makes sense....that's how I do DB Squats anyway.

So today is 2 sets all out on the 15 reps and the other days are 3 sets?

Posted by: P-funk

Quote:

Originally Posted by Jodi

Ok, makes sense....that's how I do DB Squats anyway.

So today is 2 sets all out on the 15 reps and the other days are 3 sets?

yup.

Posted by: Jodi

Thanks P

Posted by: P-funk

no problem.

stick to the rest intervals, rep tempo (which on 15 rep day is just smoth and controlled, 1/1/1) and work hard.

Posted by: Jodi

Meals 1.3.07

Meal 1:
Protein Shake
1 T. Ground Flax

Meal 2:
3 oz. Chix
Lettuce
Peppers
Garbanzo Beans
Blue Cheese
Black Olive
Olive Oil
Balsamic Vinegar

Meal 3:
3 oz. Chix
Grapefruit

Meal 4:
Protein Shake
1 T. Ground Flax

Meal 5:
4 oz. Tilapia
Asparagus
3 Fish Oil
3 Essence
2 Low Carb Tortilla
Pistachios

Posted by: Jodi

Workout 1.3.07

45 Mins. Cardio: 3 Mile Run plus lots of fast walking

Posted by: P-funk

Quote:

Originally Posted by Jodi

Workout 1.3.07

45 Mins. Cardio: 3 Mile Run plus lots of fast walking

do you hold onto the treadmill when you fast walk? if you do, don't!

Instead of plowing out 3miles. Why not try and do some tempo runs....Like, run 800m (half mile), jog 400m (quarter of a mile), run 800m, jog 400. If you have a heart rate monitor, you can see where you are at and how fast it takes you to recover on the 400m jog. Then you can monitor how well you are progressing...ie, faster recovery (to about 60% of heart rate max) means better improvement conditioning.

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What the hell....

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