SamEaston

Sorry, i read these two posts and instantly this song popped into my head ...

'Sisters are doing it for themselves ....'

Fab! No lack of motivation in here

www.extremebodybuilding.net

Pylon

Yeah, see, I get a TOTALLY different mental pic when I hear that song.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

countryboy

Awesome progress....

b_reed23

My Journal!

IceDragon

Thanks guys.

Still got a way to go, but I'm on the right track.

IceDragon

Holy shit, another great day and even managed to get my diet up to scratch!

Managed to get in the gym, felt real good...

10 minutes cross-trainer, HR 160-170.

10 minutes bike, HR 160-185.

ATG squat: 1x12@45, 1x10@56, 1x8@67, 1x6@78
DB deads: 2x12@22.

Bench: 1x12@12, 1x10@14, 1x8@22, 1x6@28.
Lat raises: 2x12@12.

Chin-ups: 1x12@60, 1x10@55, 1x8@50, 1x6@45.
Dips: 2x12@50.

Followed by some core exercises and yoga poses. Surprisingly tough workout and ran short on time so didn't go for cardio at the end (should have, but didn't).

I'm also going to be including what I'm actually eating - just because the stats are there doesn't mean I'm actually EATING what I should be...

Feel free to critique away with the diet, I'm trying to add a little variety here.

Meal 1: 1/2 pink grapefruit, 45g Alpen High Fruit (nothing but oats and dried fruit, and I love the stuff), whey protein.

Meal 2: 3 rings pineapple, 150g ff natural yogurt (pre-workout).*

Meal 3: Whey protein, orange (post-workout).*

Meal 4: Natty PB and cucmber sandwich (1 tbsp natural PB, 2 thick slices cucumber, 1 slice wholemeal seeded bread, no butter).

Meal 5: 2 chicken breasts (about 2-3oz each), cup romaine lettuce, 1 tomato, 1/2 red pepper and shitloads of freshly grounded black pepper.

Meal 6: 20g Alpen HF, whey protein.

*Will add something else in here, maybe handful almonds pre-workout and apple or other piece of fruit post-workout.

Total cals: 1556.

165g carbs (38%), 195g protein (51%), 18g fat (11%).

katt

Holy shit! 160 - 185???? Whats your 85% range?? That seems super high to me..

The diet.. well, I can't really comment too much,, because I'm not a fruit person,, I'm a vege & protein person. But, I would think after your workout you should be taking in more calories then,,,Me, I would actually switch meals 3 & 5 around.. I tend to eat more right after I workout when my metabolism is higher..

The meal 6 is right on imo though,, I did my best muscle building when I had 40 grms of protein (shake) right before I went to bed..

But..... if you really want to lose it,, you have to be diligent with your diet... I never knew how much that mattered until I stuck with it and found out for myself.... I always said... "oh, just this little bit wont hurt" , but it does!

Good job !!!

countryboy

Nice workout, and a good job on the eating too..

Yeah, the HR seems high..? I will "peak" mine to 170 ish, but keep it (or try to) below 150 for the majority of the time.

I have read (remember I am a newbie) that the rate is dependent on the person... Are you able to talk while at that level?

IceDragon

I've maxed out at 196 before and felt really nauseous, so I try to keep at what feels like 85-90% range.
I usually try to maintain it above 150. I'm not after the calorie burn, I want to train my heart like I do the more visual muscles I have.

Four weeks ago, my resting heart rate was 67 bpm and now it's 58 bpm, so my heart is becoming much more efficient already - and that's never a bad thing.

And yeah, I can still talk at that level.

countryboy

Cool!

IceDragon

Almost killed me the first few times I did it though...

IceDragon

Spent my day freezing my butt off riding round in an ambulance while covering the Bungay "Black Dog" marathon with the SJA (St John Ambulance).

Diet went really well, plenty of lean chicken breast, brown rice, veggies and the odd ham sandwich in wholemeal seeded bread - plus an added bonus is that the guys on the ambulance with me didn't comment on me eating regularly at all. Mind you, Christian's brother is in the army and is an absolute fitness fanatic so it's not surprising.

Had a couple of people suffering from cold at the end of the race, but considering they were in shorts and t-shirts and it was snowing hard, that's not all that surprising.

What IS surprising is how knackered I am. Tough job staying warm while standing still in an almost blizzard and cheering on runners.

nadirmg

shoot yea. i'd be like 'screw this, i'm running too!'

oh wait... ..that's right.. ... i hate running..

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

IceDragon

LOL Running's not that bad.

Just a couple of updates, really...

My resting heart rate started at 67 bpm, it's now 58 bpm (although I haven't checked it in the last couple weeks or so).

My recovery rate has gone from 1-2 minutes for my heart rate to drop from high-180s to 150s to less than 30 seconds.

And my peaked out heart rate has altered from 196 (where I actually felt really nauseous and sick) to 211 (today's - and not only did I only feel a little out of breath and otherwise fine, I even managed to maintain it over 200 for almost four minutes!)

It's getting there...

nadirmg

no, ice. you're wrong. running IS that bad.
sports induced asthma is not fun.

hey, cool, down to 30 seconds for your heart rate to go down, eh? noice!

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

IceDragon

Asthma? Shiiiiiiiiit...

Is there any way round it, or is it steady state only for you? That sucks, mate.

IceDragon

Today went well, diet clean again.

10 minutes treadmill, varied from 6.5 incline to 8.5 about 3.7mph, HR 140-150.

Bench 1x12@45, 1x10@50.5, 1x8@56, 1x6@61.5
Pressdowns 2x12@26.

Chin-ups 1x12@60, 1x10@55, 1x8@50, 1x6@45
Dips 2x12@45.

Incline bench 1x12@5, 1x10@7.5, 1x8@10, 1x6@12.5
Curls 2x12@5 (all these would have been heavier but muscles were shattered by this point)

10 minutes cross-trainer, HR 170-211 (managed to maintain over 200 for almost four minutes - and I felt absolutely fine, if a little out of breath).

Need to up weights on bench, and probably don't need incline so will replace with more shoulder work next time.

Diet 1240 cals. 26% carbs, 57% protein, 17% fat.

Meal 1: Whey protein, 40g Alpen HF.
Meal 2: 1/2 pink grapefruit, whey protein (post-workout)
Meal 3: 3 rings pineapple, 150g ff natural yogurt.
Meal 4: Lean ham and romaine lettuce in seeded wholemeal roll (small).
Meal 5: As meal 3 (ate on the run), apple.
Meal 6: Whey protein, 20g Alpen HF.

nadirmg

it's really not too bad. i have a light case. it only hits me in cold weather. not fun.

diet is looking very clean. gj, icey!
i likes me some grapefruit too. it's quality

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

SamEaston

hey, i have exercise induced asthma too! We can start a club called 'Asthma Sufferers Against Running' or something

Funny, mine is always worse in the heat and humidity, and when sprinting. Long steady state sessions were never really a problem for me - lucky me huh!

I did find though, as soon as i cleaned up my diet, my asthma almost completely disappeared. I mean, if i just suddenly broke into a sprint i would be doubled over wheezing within half a minute, but on the whole there's been a positive change

www.extremebodybuilding.net

countryboy

DAMN!

IceDragon

Good day today...

20 minutes bike, HR 135-155.

Squats 1x12@56, 1x10@67, 1x8@78, 1x6@89 (left the 2x12 and did deads instead)

Deadlifts 1x5@130, 1x5@160, 1@186 PR

15 minutes cross-trainer, HR 160-180.

Diet pretty much the same, slightly lower in carbs and fat.

IceDragon

Everyone says that...

katt

Damn Girl.. only 1240 calories and lower than shit carbs & fat.. do you do that every day???

How much do you have to go before you get to your goal?? I can't remember.. my mind is going.. lol

b_reed23

I was wondering the same thing....are you are doing the same low carb thing that Sammie is doing?? It would kill me....

My Journal!

nadirmg

damn i got hungry just reading the last couple of posts....

are you sure you're not eating at too high a deficit? lol, but then again i still can't deadlift 186 lbs yet so i'll keep my mouth shut now

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

IceDragon

I think another 10-15 pounds will do me, I've never been this lean but I'm still not quite there yet. I guess I'll know I am when I get there.
Low carbs? Nah, I'm not doing that, I'm just eating plenty of fruit and veg - I'm after nutrient-dense foods rather than calorifically-dense ones.