100%

Paynne · 07-22-2004, 04:10 PM

Quote:

Originally Posted by nikegurl

1 LEGGED PRESS
20 x 15
25 x 12
25 x 12

I know that hurt. Those things are killer.

nikegurl · 07-22-2004, 04:13 PM

speaking of cardio...I discovered the best part of doing it. I HATE waking up and doing it so much that NO WAY in hell will I cheat on my eating. If (for instance) I were to eat a couple of fun size candy bars (something I used to do every few days) then I would be negating the cardio.

not gonna happen.

speaking of cheats - i'm "allowed" a cheat meal every Sunday. (a meal - not a day and it has to be "within reason") i'm debating if I should take it this Sunday or give it another week. i sort of feel like i'm just getting on a roll so not sure if it's smart to interrupt it quite yet.

nikegurl · 07-22-2004, 04:16 PM

Quote:

Originally Posted by Paynne

Those things are killer.

I felt like a total fool! I've never done them before and I couldn't believe how weak I was! I can leg press 270 the regular way and only 25 with one leg? huh? They felt great but I was baffled. I'm hoping there's a big learning curve and I'll be much better at them next time.

Or I may replace them with smith machine 1 legged squats/lunges (where you put one leg out in front like a lunch and just go up and down - no stepping back and forth obviously)

**Jodi** · 07-22-2004, 04:25 PM

They do take time. The first time I did them I was doing only about 60lbs. Then within a few months I was doing 180 for per leg and for the ham press over 200. You will adjust and it will be fast.

Paynne · 07-23-2004, 09:25 AM

I just started doing them myself, and I can hardly do any weight either. But of course the number on the plate isn't what's important, as long as the muscle gets worked properly.

nikegurl · 07-23-2004, 09:46 AM

Thanks Paynne! I had to remind myself of that. When I realized how little weight I was able to use (and was still working damn hard at it) I was very tempted to conclude the exercise "wasn't for me". But I took a minute and realized I really did feel it working so the number didn't matter - the result did. It was more than a little humbling - but I'm going to stick with them.

Hope you have a good weekend!

Saturday Fever · 07-23-2004, 11:19 AM

You get better gains by training your weaknesses. That's why the guys at the gym who always do the same thing always look and lift the same a year later.

nikegurl · 07-23-2004, 11:28 AM

Quote:

Originally Posted by Saturday Fever

You get better gains by training your weaknesses. That's why the guys at the gym who always do the same thing always look and lift the same a year later.

and I'm not goin' out like that.

nikegurl · 07-23-2004, 11:31 AM

THURSDAY's MEALS

Meal 1
1.5 scoops protein powder
2 1/2 tsp peanut butter
2 fish oil

Meal 2
3/4 c oats
4 egg whites
1 egg
2.5 tsp peanut butter
1/2 grapefruit

Meal 3
3 oz tuna
11 olives
broccoli 1.5 cup
5 oz yam
2 fish oil caps

Meal 4
3 oz chicken
1 cup broccoli
2 oz avocado
5 oz yam

Meal 5
4 oz ground sirloin
6 asparagus spears
1/2 med grapefruit
2 fish oil

Meal 6
1 scoop protein

CALORIES 1808
Protein 154 g
Carbs 184 g
Fat 51 g

nikegurl · 07-23-2004, 11:34 AM

BACK

CG Pulldowns
110 x 8
110 x 7

T Bar Rows
35 x 9
35 x 9

I don't like this machine. It forces me to use a "too wide for me" grip. Next back rep range workout I'm going to use the Hammer Strength row machine. that one I like. a lot.

DB Row
40 x 10
40 x 10

DB Pullovers - I like doing these. The stretch back feels awesome
35 x 15
35 x 12

BICEPS
Alt DB Curls
25 x 8
27.5 x 6

Cable Curls (2 arm - curl bar)
60 x 10
60 x 9

Concentration Curls
15 x 11
15 x 10

in case anyone was wondering...my left bicep looks better than my right one.

ncgirl21 · 07-23-2004, 12:20 PM

Are you going to do cardio everyday? How many calories are you using to cut?

Your diet looks really yummy

. I'm coming over for dinner

**Jodi** · 07-23-2004, 12:27 PM

Quote:

I don't like this machine. It forces me to use a "too wide for me" grip. Next back rep range workout I'm going to use the Hammer Strength row machine. that one I like. a lot.

I find it easier to put an olympic bb in a corner, add the weight to one end then take a close grip cable attachments and to tbar rows this way instead. It's one of my favorites and you are right, tbar row machines suck!

atherjen · 07-23-2004, 12:52 PM

Im with Jodi! I hate those machines!! the ol fashioned -in-the-corner kind of Tbar rows are MUCH better!

training and diet both look great!

one question though- why still just the shake as your last meal? no EFA's or carbs(if post wo)

nikegurl · 07-23-2004, 01:03 PM

thank you ladies! great advice on the t-bar rows. i did them that way many moons ago but had totally forgotten. i'll definitely do them that way next time! i like rows in all their many forms...'cept that stupid machine.

i'm trying to stick with the plan the way he set it up for me...i'm ok without the post workout carbs (i think) the no fat thing in the shake is nagging at me though since it's my last meal before bed and the whey is probably digested really fast. i guess i can move some fat from one of my earlier meals keeping the totals the same.

ncgirl - most of my meals are pretty yummy!

i'm doing cardio 5 days a week for 30 minutes. i'm going to turn 2 or 3 of them into HIIT soon. i've been fiddling with intervals but not full on HIIT yet. (i'm really bad at cardio - it has been forever since i've done it!)

on gym days (5 days) i'm getting just about 1800 calories a day. on my non gym days i'm getting just under 1500.

weird thing is i was told to go ahead and have a cheat meal on sundays (a non gym day) so if i do that...calories WON'T end up being under 1500 and i'll only have the one day of lower calories. i was thinking of dropping cardio to 4 days a week (weights still 5) and making the non cardio day a 1500 calorie day so I have that variance...but for now i'm not going to mess with it. too soon i think.

atherjen · 07-23-2004, 01:10 PM

I agree, too soon to make adjustments

(although I do reallyyy think you should add some fats to that last shake of the day before bed) let it all play out for a little while and then consult your nutritionist about your concerns.
Did he reccomend that level of cardio to you?

any plan for the cheat meal sunday? Im also glad to see that this is incorporated btw, gives you a little sanity and diet a kick too.

nikegurl · 07-23-2004, 01:21 PM

i thought about moving the fat out of meal 2 and into meal 6...maybe it would be better to trim a little fat from meal 2 and meal 3 and then add the amt i cut from both to meal 6?

not sure. he said he intentionally cut back on the carbs my last 2 meals and cut out the fat in my last meal. the no fat in the pw before bed shake doesn't seem right to me either. this is the hard part...i told myself to listen to him but i don't agree with him on that one point.

what to do...fiddle with the fat (keeping my daily totals the same) so i get some in my last meal or stick to the program as written for a few weeks.

atherjen · 07-23-2004, 01:29 PM

is it possible for you to contact him or speak with him within the next day or so and express your concerns with the diet to him?
Id say leave as he suggested, although we both feel otherwise on a couple issues. He has divised this specifically for you, perhaps it can make the necessary alterations now.

nikegurl · 07-23-2004, 01:46 PM

I just emailed him - will post his response here. Thanks for watching out for me.

nikegurl · 07-23-2004, 01:47 PM

before i forget...i did 30 minutes cardio this morning. 15 on the treadmill and 15 on the bike.

Monolith · 07-23-2004, 02:41 PM

Nike, want me to drive over and take care of this nutritionist guy? I just gassed up my hummer.

nikegurl · 07-23-2004, 03:13 PM

thanks Mono. i can think of better uses for your humor though.

did i say "uses"? i meant to say targets

jfrance · 07-26-2004, 01:45 PM

How is the P/RR/S routine working out? It seems really cool, but I'm not sure if I'd want to do it. I have really been using the gym for weight loss.

Since Jan 1, I have lost 50 pounds of fat, and gained 10 pounds of muscle and taken myself from almost 50% bf to about 30%. My goal is 15% (30-40 pounds), which will put me at around 190 pounds (5'8").
My trainer is very strong in her nutrition knowledge as well, and has me having 6 meals a day with about 2400 calories & 250 grams protein. To break plateaus, we will drop to 2000 for a few weeks and then 1800 for a few more weeks, then back up.

Do you vary the calories much when you are on the P/RR/S?

nikegurl · 07-26-2004, 03:06 PM

I'm really enjoying the p/rr/s! I definitely like power week best.

Congrats on your wonderful progress! I personally think there are a log of good programs out there and the key is to find on you like and will stick to...and then mix it up now and then.

I drop my calories a bit lower on my 2 non workout days but otherwise they stay right about the same number each day.

nikegurl · 07-26-2004, 03:12 PM

FRIDAYS workout (rep range)

SHOULDERS
1 ARM DB PRESS
22.5 x 8
25 x 6

Reverse Pec Deck
60 x 8
60 x 8

Cable Side Laterals
15 x 10
15 x 10
15 x 10

Triceps
Dips
BW x 4
BW x 3
Machine - 90 x 8

Pushdowns
80 x 10
85 x 8

Kickbacks
8 x 10
8 x 10

nikegurl · 07-26-2004, 03:13 PM

i had a good weekend eating wise. my 2 cheats on sunday were

1) lots of bbq sauce on my chicken

2) Trioplex bar (lord help me)

could have been much worse.

nikegurl · 07-26-2004, 03:33 PM

the bad news is i somehow managed to hurt my knee during one of my cardio sessions. it doesn't feel good at all. hurts on the inside if i press on the spot of walking downstairs especially.

i'm hoping it'll fix itself. (fingers crossed)

no cardio this week. i used the heating pad last night. it felt good but not sure if it actually did anything to help.

i have to trim 200 calories off my diet now that the cardio is out the window. could be worse but i'm mad - things were going nicely.

i don't want to cut my protein back so it'll be carbs and fat i trim. not sure how much of each to cut. stupid nutrition guy isn't answering my emails

Monolith · 07-26-2004, 04:00 PM

Argh, that sucks, Nike.

Take it easy on the knee... might wanna go to the doctor to make sure its nothing serious.

Anyway, look at it this way... less cardio but a more strict diet means youll probably end up retaining more muscle.

Im still available to go take care of your dietician, too.

nikegurl · 07-26-2004, 04:12 PM

Quote:

Originally Posted by Monolith

Anyway, look at it this way... less cardio but a more strict diet means youll probably end up retaining more muscle.

I hope so! I'll do all I can to make it happen that way.

07-22-2004, 04:13 PM	#92
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	speaking of cardio...I discovered the best part of doing it. I HATE waking up and doing it so much that NO WAY in hell will I cheat on my eating. If (for instance) I were to eat a couple of fun size candy bars (something I used to do every few days) then I would be negating the cardio. not gonna happen. speaking of cheats - i'm "allowed" a cheat meal every Sunday. (a meal - not a day and it has to be "within reason") i'm debating if I should take it this Sunday or give it another week. i sort of feel like i'm just getting on a roll so not sure if it's smart to interrupt it quite yet.
	Tomorrow may be the best day of your life. Or not.

07-22-2004, 04:25 PM	#94
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,236 Photos: 1	They do take time. The first time I did them I was doing only about 60lbs. Then within a few months I was doing 180 for per leg and for the ham press over 200. You will adjust and it will be fast.
	Essence EFA

07-23-2004, 09:46 AM	#96
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	Thanks Paynne! I had to remind myself of that. When I realized how little weight I was able to use (and was still working damn hard at it) I was very tempted to conclude the exercise "wasn't for me". But I took a minute and realized I really did feel it working so the number didn't matter - the result did. It was more than a little humbling - but I'm going to stick with them. Hope you have a good weekend!
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 11:19 AM	#97
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	You get better gains by training your weaknesses. That's why the guys at the gym who always do the same thing always look and lift the same a year later.
	yay.

07-23-2004, 11:31 AM	#99
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	THURSDAY's MEALS Meal 1 1.5 scoops protein powder 2 1/2 tsp peanut butter 2 fish oil Meal 2 3/4 c oats 4 egg whites 1 egg 2.5 tsp peanut butter 1/2 grapefruit Meal 3 3 oz tuna 11 olives broccoli 1.5 cup 5 oz yam 2 fish oil caps Meal 4 3 oz chicken 1 cup broccoli 2 oz avocado 5 oz yam Meal 5 4 oz ground sirloin 6 asparagus spears 1/2 med grapefruit 2 fish oil Meal 6 1 scoop protein CALORIES 1808 Protein 154 g Carbs 184 g Fat 51 g
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 09:25 AM	#95
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	I just started doing them myself, and I can hardly do any weight either. But of course the number on the plate isn't what's important, as long as the muscle gets worked properly.

07-23-2004, 11:34 AM	#100
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	BACK CG Pulldowns 110 x 8 110 x 7 T Bar Rows 35 x 9 35 x 9 I don't like this machine. It forces me to use a "too wide for me" grip. Next back rep range workout I'm going to use the Hammer Strength row machine. that one I like. a lot. DB Row 40 x 10 40 x 10 DB Pullovers - I like doing these. The stretch back feels awesome 35 x 15 35 x 12 BICEPS Alt DB Curls 25 x 8 27.5 x 6 Cable Curls (2 arm - curl bar) 60 x 10 60 x 9 Concentration Curls 15 x 11 15 x 10 in case anyone was wondering...my left bicep looks better than my right one.
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 12:20 PM	#101
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Are you going to do cardio everyday? How many calories are you using to cut? Your diet looks really yummy . I'm coming over for dinner
	http://stephlg.proboards44.com/index.cgi#general

07-23-2004, 12:52 PM	#103
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Im with Jodi! I hate those machines!! the ol fashioned -in-the-corner kind of Tbar rows are MUCH better! training and diet both look great! one question though- why still just the shake as your last meal? no EFA's or carbs(if post wo)
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

07-23-2004, 01:03 PM	#104
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	thank you ladies! great advice on the t-bar rows. i did them that way many moons ago but had totally forgotten. i'll definitely do them that way next time! i like rows in all their many forms...'cept that stupid machine. i'm trying to stick with the plan the way he set it up for me...i'm ok without the post workout carbs (i think) the no fat thing in the shake is nagging at me though since it's my last meal before bed and the whey is probably digested really fast. i guess i can move some fat from one of my earlier meals keeping the totals the same. ncgirl - most of my meals are pretty yummy! i'm doing cardio 5 days a week for 30 minutes. i'm going to turn 2 or 3 of them into HIIT soon. i've been fiddling with intervals but not full on HIIT yet. (i'm really bad at cardio - it has been forever since i've done it!) on gym days (5 days) i'm getting just about 1800 calories a day. on my non gym days i'm getting just under 1500. weird thing is i was told to go ahead and have a cheat meal on sundays (a non gym day) so if i do that...calories WON'T end up being under 1500 and i'll only have the one day of lower calories. i was thinking of dropping cardio to 4 days a week (weights still 5) and making the non cardio day a 1500 calorie day so I have that variance...but for now i'm not going to mess with it. too soon i think.
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 01:10 PM	#105
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I agree, too soon to make adjustments (although I do reallyyy think you should add some fats to that last shake of the day before bed) let it all play out for a little while and then consult your nutritionist about your concerns. Did he reccomend that level of cardio to you? any plan for the cheat meal sunday? Im also glad to see that this is incorporated btw, gives you a little sanity and diet a kick too.
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

07-23-2004, 01:21 PM	#106
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	i thought about moving the fat out of meal 2 and into meal 6...maybe it would be better to trim a little fat from meal 2 and meal 3 and then add the amt i cut from both to meal 6? not sure. he said he intentionally cut back on the carbs my last 2 meals and cut out the fat in my last meal. the no fat in the pw before bed shake doesn't seem right to me either. this is the hard part...i told myself to listen to him but i don't agree with him on that one point. what to do...fiddle with the fat (keeping my daily totals the same) so i get some in my last meal or stick to the program as written for a few weeks.
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 01:29 PM	#107
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	is it possible for you to contact him or speak with him within the next day or so and express your concerns with the diet to him? Id say leave as he suggested, although we both feel otherwise on a couple issues. He has divised this specifically for you, perhaps it can make the necessary alterations now.
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

07-23-2004, 01:46 PM	#108
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	I just emailed him - will post his response here. Thanks for watching out for me.
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 01:47 PM	#109
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	before i forget...i did 30 minutes cardio this morning. 15 on the treadmill and 15 on the bike.
	Tomorrow may be the best day of your life. Or not.

07-23-2004, 02:41 PM	#110
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Nike, want me to drive over and take care of this nutritionist guy? I just gassed up my hummer.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

07-23-2004, 03:13 PM	#111
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	thanks Mono. i can think of better uses for your humor though. did i say "uses"? i meant to say targets
	Tomorrow may be the best day of your life. Or not.

07-26-2004, 01:45 PM	#112
jfrance Jamie france Join Date: Jun 2004 Location: Cary, NC Posts: 87 Photos: 3	How is the P/RR/S routine working out? It seems really cool, but I'm not sure if I'd want to do it. I have really been using the gym for weight loss. Since Jan 1, I have lost 50 pounds of fat, and gained 10 pounds of muscle and taken myself from almost 50% bf to about 30%. My goal is 15% (30-40 pounds), which will put me at around 190 pounds (5'8"). My trainer is very strong in her nutrition knowledge as well, and has me having 6 meals a day with about 2400 calories & 250 grams protein. To break plateaus, we will drop to 2000 for a few weeks and then 1800 for a few more weeks, then back up. Do you vary the calories much when you are on the P/RR/S?

07-26-2004, 03:06 PM	#113
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	I'm really enjoying the p/rr/s! I definitely like power week best. Congrats on your wonderful progress! I personally think there are a log of good programs out there and the key is to find on you like and will stick to...and then mix it up now and then. I drop my calories a bit lower on my 2 non workout days but otherwise they stay right about the same number each day.
	Tomorrow may be the best day of your life. Or not.

07-26-2004, 03:12 PM	#114
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	FRIDAYS workout (rep range) SHOULDERS 1 ARM DB PRESS 22.5 x 8 25 x 6 Reverse Pec Deck 60 x 8 60 x 8 Cable Side Laterals 15 x 10 15 x 10 15 x 10 Triceps Dips BW x 4 BW x 3 Machine - 90 x 8 Pushdowns 80 x 10 85 x 8 Kickbacks 8 x 10 8 x 10
	Tomorrow may be the best day of your life. Or not.

07-26-2004, 03:13 PM	#115
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	i had a good weekend eating wise. my 2 cheats on sunday were 1) lots of bbq sauce on my chicken 2) Trioplex bar (lord help me) could have been much worse.
	Tomorrow may be the best day of your life. Or not.

07-26-2004, 03:33 PM	#116
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	the bad news is i somehow managed to hurt my knee during one of my cardio sessions. it doesn't feel good at all. hurts on the inside if i press on the spot of walking downstairs especially. i'm hoping it'll fix itself. (fingers crossed) no cardio this week. i used the heating pad last night. it felt good but not sure if it actually did anything to help. i have to trim 200 calories off my diet now that the cardio is out the window. could be worse but i'm mad - things were going nicely. i don't want to cut my protein back so it'll be carbs and fat i trim. not sure how much of each to cut. stupid nutrition guy isn't answering my emails
	Tomorrow may be the best day of your life. Or not.

07-26-2004, 04:00 PM	#117
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Argh, that sucks, Nike. Take it easy on the knee... might wanna go to the doctor to make sure its nothing serious. Anyway, look at it this way... less cardio but a more strict diet means youll probably end up retaining more muscle. Im still available to go take care of your dietician, too.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg