"This weightlifting thing"

[Built]

No need to cut the routine in half just yet - you're not running PSMF level calories. You are wise to keep the training volume down though. I usually end up doing a couple of 5x5 and a couple of 3x8 sets for most cutting workouts, dropping down to 4x5s and then 3x5s.

PSMF - I train very short workouts every third day.

Awesome that you're seeing improvements. That always feels good.

By the book lol - there are a lot of books out there. Which books do you have?

 

[Kathybird]

I think I missed an entry.

30 mins elliptical this morning. Workout time is getting infringed upon.

I'll have to list my books, I found a couple of older ones that listed exercises and how to do them. Doesn't tell me if they're compound or not, although some are obvious.

 

[Curt James]

Doesn't tell me if they're compound or not

That should be an online quiz somewhere.

Compound or Isolation Exercise!



And I admire you on doing morning cardio. I can never seem to motivate myself enough (or go to bed early enough) to hit the gym before work.

 

[JerseyDevil]

I was sitting for the last tattoo session last week on my back. There's a wall to wall mirror directly in front of you in this shop, and I was noticing the muscle development in my shoulders.

Isn't that the greatest feeling?
Way too go Kathy!

 

[Kathybird]

And I admire you on doing morning cardio. I can never seem to motivate myself enough (or go to bed early enough) to hit the gym before work.

Ah, that was the excess coffee from the two days before. I slept shitty then woke up early so I figured I'd better work out before the day got taken up by stupid shit. And it did.

I"m adding the 4 mile walk me and the husband did while we waited for my tires to get done at the dealer. We went for a walk to this awesome bird store. Although the hyacinth who now loves me wasn't out.

 

[Kathybird]

BP - 50(4x10)
Sq - 50(4x10)
crunches - 100/6 lbs
knee lifts - 50/6 lbs
calf raises - 50(22 22 24 24)
overhead - 30(3x10, 7)
20 min elliptical, lv. 5

Plus a whole friggin day of housecleaning.

 

[Kathybird]

Books!

Weightlifting for Dummies (I like the little factoids and humor)
Strength Training for Women
Supertraining (haven't really cracked this one yet, it seems a little advanced)
ummm... one by Bill Pearl but I can't find it
and one other one that's upstairs and I'm too lazy to go look at it right now

OH! And LW gave me some online books, I've skimmed through a few, have to settle down with the laptop to get into the list.

 

[Curt James]

BP - 50(4x10)
Sq - 50(4x10)
crunches - 100/6 lbs
knee lifts - 50/6 lbs
calf raises - 50(22 22 24 24)
overhead - 30(3x10, 7)
20 min elliptical, lv. 5

Plus a whole friggin day of housecleaning.

I need to start training abs. Strict on diet and cardio, but haven't been doing any ab work.

Great work, Kathbird!

 

[Kathybird]

Friggin' period.

elliptical - 20 mins lvs. 5 to 8
bent over rows - 50(4x10)
romanian deadlifts - 60(4x10) having trouble with grip
crunches - 100/6lbs
knee lifts - 50/6 lbs

 

[JerseyDevil]

Great to see you sticking with it Kathy. Jersey Girl for sure

 

[Kathybird]

any pic updates?

eh. I might post one of my back, tat's all done.

Thanks for the encouragement peeps.

OK tonight:

Been listening to Built, dropped the OJ and had NO crap today. None.

5 min elliptical, lv 5 for warmup

BP - 55 (8 9 8 8)
Sq - 60 (4x10)
These two were friggin HARD.

crunches - 100/6lbs
knee lifts - about 30/6lbs
calf raises - 50 (24 25 22 24)
overhead press - 30 (10 10 9 9)

30 minutes elliptical lv. 7

The OJ I DID have I had post workout, 10 oz. with protein powder. Needed the sugar.

 

[Kathybird]

I'm countin' yesterday's marathon room rearranging. I moved a huge shelf unit and two cabinets full of kid clothes. And the bed. Think I wrenched my back though. Sweatin' my ass off.

... and 172.3g of protein today! Think I ate two whole damn chickens.

 

[Built]

The sugar in OJ is, of course, half fructose - this is unfortunately not the kind you want for post workout - although if you simply MUST have OJ, it's best you have it before or right after you train.

Remember, the sugar profile in OJ is really no different from the sugar profile in Coca Cola.

Roughly the same concentration, too.

 

[Built]

172.3g of protein today! Think I ate two whole damn chickens.

NICE WORK!

How did it feel?

 

[Kathybird]

NICE WORK!

How did it feel?

Salty. I'm thirsty.

 

[Kathybird]

Odd workout today, but damn! the runner's high kicked in.

elliptical - 16 min., lv. 6-8
BOR - 55 (9 10 10 10)
romanian deadlifts - 60 (10x4)
crunches - 210/ 6 lbs
elliptical - 15 min. lv. 8
calf raises - 50 (25 24 23 22)
overhead press - 30 (10x4)

 

[Kathybird]

5/1
Walked all over Philly.

5/3
20 mins elliptical lv. 7-8

5/4
BP - 50 (4x10)
Sq - 50 (4x10)
crunches - 25
Felt weak and nauseous, had to stop. Been running myself ragged in RL.

 

[Kathybird]

Seriously strung out lately. Did little to nothing on purpose yesterday and then slept the best I have in months last night.

Today, went to gym, slightly over 2 miles walking at about 2.8 to 3 mph (keep in mind the seriously short legs) then elliptical levels 4 through 6 for about 20 minutes. I was sweatin' bad.

I should mention the constant gas and bloating. There is something up with my insides.

 

[JerseyDevil]

Walked all over Philly.

So did the Bruins...

 

[Curt James]

There is something up with my insides.

Feeling any better?

 

[Kathybird]

Feeling any better?

Yes, thanks! So get this... I like to experiment. So for about 3 days while resting from my overexertion (I also did something to my back moving furniture), I went back to my "old" eating patterns to see what happened. Meaning eating something like 50g of protein a day and a lot more carbs and less fat. Then last night I had me a giant hamburger with nuthin' on it.

Here's my results:
Definites:
I cannot tolerate chocolate much anymore.
If I don't have enough fat things don't move well and I get gas.
"Bad" carbs like white bread and white rice do something to my insulin levels I can actually feel.
After eating a few days' worth of heavy-carb meals, I actually felt much better after that hamburger.
Iffy stuff:
Capabilities of lifting went down drastically. Although that could be that I was still worn out.
Carbs slow me down, but I am a little calmer with a higher ratio of carbs to protein. This is actually a plus for me, as I am a stressball.

Next experiment: cutting out either wheat or dairy. I haven't decided which yet.

 

[Kathybird]

Let's see if i can do this from memory. I'm on the laptop trying to get the kid to sleep.

BOR - 40 (12 15 7 (got interrupted) 14 12)
Romanian - 50 (12 12 12 12)
crunches - 125 /6lbs
incline flies - 12 lbs DBs (10 10 10 9)
leg extensions - 60 (12 14 12 14)
overhead presses - 30 (10 9 9 8)
hamstrings - 30 (12x4)
calf raises - 45 (21 24 24 20)

I might have to edit this tomorrow when I find my workout logbook.

 

[Kathybird]

OK missed recording a few workouts. I'll have to go back later.

65 minutes of elliptical tonight, mostly level 9. I've been feeling crappy lately, my BP is up for some reason and it's wearing me out. Gotta hit the doc.

 

[Kathybird]

Alright let's see:

5/11
gym
30 mins treadmill
20 mins elliptical

5/14
Squats - 40(12 11 12 12)
bench press - 40(10x4)
rom deads - 40(10x4)
incl flies - 12 lbs each DB (10x4)
crunches - 150/6 lb ball
knee raises - 40/6 lb ball
calf - 40(22 21 20 22)
overhead press - 30(8 7 8 8)

5/19
65 mins elliptical

5/20
Rom dead - 40(12 14 15 14)
BOR - 40(12x3 14
squats - 40(12x4)
bench press - 40(11 12 10 10)
crunches - 230/6 lbs
knee lifts - 20/6 lbs
calf - 40(24 22 23 24)

5/22
30 mins elliptical
crunches - 60/6
knee lifts - 60/6

5/24
BOR - 40(10 12 11 12)
Rom dead - 40(12x4)
crunches - 60/6
knee lifts - 45/6
bench presses - 40(10x3, 12)
squats - 40(12x4)
calf - 40(25x3, 27)
overhead - 30(12 10x3)

5/26
45 min elliptical

5/27
bench - 45(10x4)
squats - 45(10x4)
crunches - 150/6
knee lifts - 50/6
incline flies -12 lbs DB(10x4)
leg ext - 60(10x4)
bent over flies - 12lbs ea (10x4)
hams - 30(10x4)
overhead - 30(10x4)
calf - 50(25 25 22 22)

 

[Kathybird]

Hm. I think the space between 5/14 and 5/19 was sick time.

 

[Kathybird]

Didn't get any formal workouts until today, 60 mins on elliptical lvs. 6 to 8. But me n the family walked all over Manhattan over the weekend and I was damn tired after that.

 

[Kathybird]

Catchup again:

6/3
treadmill, about 45 mins

6/4
gym - treadmill 1.5 miles, elliptical about 15 minutes

6/6
BP - 45 (10x4)
Sq - 45 (10x4)
crunches - 225/6 lbs
knee lifts - 40/6 lbs
BOR - 45 (10x4)
Rom dead - 45 (10x4)
overhead - 35 (9 10 9 7)
calf - 45 (28 28 27 28)

Started using my Vibram Five Fingers again for treadmill and elliptical, and I've noticed my calves are stronger.

 

[Kathybird]

6/8
5K on the 'mill. Took entirely too long.

6/10
45 minutes elliptical, lvs. 7-10
BOR - 50 (3x10)
Rom dead - 50 (3x10)
crunches - 106/6 lbs.
knee lifts - about 50/6 lbs. Went high on these.

 

[Kathybird]

6/12
Kid to karate and birthday party. Another birthday tomorrow. I should count those as workouts too, I'm tired after. And I get no damn cake.

35 mins elliptical, lvs. 6-8
incline flies - 12 lbs each DB (4x12)
leg ext - 60 (4x12)
single hand rows - 12 lb DB (4x12)
hams - 30 (4x12)
crunches - lost count, about 250/6 lbs
knee lifts - at least 50, 6 lbs. Did some side to side, too.

 

[Kathybird]

Friggin sick again. Have to check and see when I worked out that I didn't record. There's at least one time.

Got a 5' straight weight bar (standard) at Dick's for $5!! Woo hoo!!!