Tough time coping with not working out!!

[dalila]

hey no worries about asking again , I've been lifting for about a year (consistently, and on and off before that too), my goal is really more muscle mass on my upper body ( pear-shaped) and eventually to drop lose some BF ( right now around 19%). BUT most importantly I had hurt my back ( had a minor bulging disk on L5) and am now recovering. So no squats, no deadlifts and bent over rows... I was out of the gym for 6weeks and have started training again 3 weeks ago at about 80% intensity.

 

[fantasma62]

taken from Greeky's journal....

Ok Tony so you're Cuban but don't like salsa and don't drinks coffee?! LOL But I do understand you, lots of men just don't like dancing, regardless of their ethnicity. Greeky, that's my girl, thicken that skin, and just say, whatever!!

Oh, don't get me wrong, I like salsa, I just can't dance much of it. Same with merengue. I'd rather hold a football in my hand and run like hell...
I literally hate coffee. I may be in the minority here in Miami...

 

[M.J.H.]

Good luck achieving your goals! Definitely stay around 80% intensity for a while, I would hate to see you jump back into things and get injured.

Is that you in your avatar?

 

[dalila]

Yeah Monstar 80% it is for a while and no cardio , but I am getting so much better, I think in 2 weeks time I'll start trying fitball squats and dumbell lunges, and then every week try to do a little more.... I just wish my shoulders and bis were a little stronger... I guess in a while I will try again the 5X5 training for strength...

Yes that is me in the avi, before I had my hair cut, now I have short black hair!

 

[dalila]

Yesterday was the legs day:

Leg Extensions 15X30, 10X56, 10X56, 8X62, 7X68
Leg Presses 15X70, 10X90, 10X90, 8X110, 8X110
Step ups 3 sets 10X25lbs
Plies 4 sets 12X25lbs ( could've gone heavier here, but that's the heaviest dumbell in my gym!

Abs:
Fitball crunches 3X25
Knee Raises 3X10 (2 sec pause at the top)
Crunch and straightent a leg 3X 15

Diet

9.30 coffee, no sugar, LF milk
10.00 150gm sweet potato, 1/2C CC, 1 wedge of cantaloupe
1.00 180gm brown rice, 300gm braised fish steaks, spinach, okra
4.30 1/2 C CC, some cashews, 1 wedge fresh pineapple
7.00 (PW) whey ( 27gm P), 2 TBS oats
9.00 250 gm chicken breast baked with olives and capers sauce, panfried ( WO oil) red peppers, zucchini and carrots, 1 glass red wine.

Hey guys I need an advice. I like this split legs/chest and tris/back and bis/shoulders..... but I am not sure after which parts I should take a day off and which two days I could do in a row... can someone pls. tell me when in a week I should train which part pls? Also if you ave any comments on the split itself, their are welcome too .

 

[Jill]

I Do:
Sun-Chest
Mon-Back
Tues/Wed-Bis and Tris
Wed/Thurs-Leggies
Fri-Shoulders
Sat-Rest
Incase you care
Oh ya, lotsa cardio too!! I like splitting my bp's up, it works well for me.

If I posted coffee in my meals it would look like this...
M1: Coffee
M2: Coffee
M3: Coffee.

 

[dalila]

Jill, you're so funny girl!! I only drink coffee in the morning, coz my blood pressure is a little low, and after a whole nite of fasting it really dips, so in the morning you can talk to me for an hour and I wouldn' even know I saw you unless I had coffee first!!!

So you basically do 5 days in a row? Hmmm don't think I could do that, after my back and chest days I need a day of rest, arms are so sore I can't lift anymore for either leggies or shoulders.. .

 

[Jill]

Sometimes I have a rest day afetr back and chest, it just depends on my work schedule. Tues/wed/thurs I sometimes throw in a rest day.

 

[dalila]

OMG People!! Can someone tell me if this is right.... on the fitday, 1 cup of brown rice has 684 calories??? Is one cup about 200gm???

 

[Jodi]

Make sure you are not typing in 1 cup DRY.

 

[dalila]

Jodi thanks, I am a silly goose, hahah it was 1 Cup uncooked, eeeek panicked there for a minute!

Jodi I am slowly incraesing the weights to get where I had left off before the back problems, it's not very heavy but it's stil quite heavy for me. Therefore after a back and bis/chest and tris days, I need a day of rest, so what do you think of this split:

Mon: Legs and abs
Tue: Shoulders, lower back
Wed: Abs ( at home)
Thur: back and bis
Fri: Abs and lower back ( at home)
Sat: Chest and tris
Sun: rest.

 

[Jodi]

I would do this

Mon - Legs/abs
Tue - Rest
Wed - Shoulders
Thur - Back/Bi's
Fri - Abs
Sat - Chest/Tri's
Sun - Rest

You only need to work abs twice a week any more than that is just plain silly.

The reason I suggested moving your shoulder workout is because if you need rest, then you should rest the day after your large muscle group workout.

 

[dalila]

I would do this

Mon - Legs/abs
Tue - Rest
Wed - Shoulders
Thur - Back/Bi's
Fri - Abs
Sat - Chest/Tri's
Sun - Rest

You only need to work abs twice a week any more than that is just plain silly.

The reason I suggested moving your shoulder workout is because if you need rest, then you should rest the day after your large muscle group workout.

Jodi this looks great!! Tank you so much!

 

[dalila]

Good evening everyone! . Yesterday was a good day, caught up with a good friend, had lovely food the whole day ( though I think a bit too much of it), got the latest M&F mag, work wasn't too bad either...

9.30 coffee, LF milk, no sugar
10.00 200gm yams, 1/2 C CC
12.30 psy;;ium husk
1.30 250gm of tomato and celery salad with balsamic vinegar dressing, 150gm baby octopus salad, 6 tiny tuna sushi, 5 salmon sashimi, pear.

5.00 1/2 C CC, 3 salmon sashimi, 1 egg, lettuce
9.00 1 steamed dory fish fillet ( wih salt-free soya sauce and garlic), water-stir-fried mushrooms, celery and carrots, 1 glass of wine.

Today is the shoulders day!

 

[Jodi]

I still can't get over how much seafood you eat.

 

[PreMier]

Think a bit too much of the food or friend?

 

[dalila]

I still can't get over how much seafood you eat.

I know!! I betcha I smell like fish but no one dares to tell me!

 

[dalila]

Think a bit too much of the food or friend?

J what are you smoking dear? Too much food of course! When I eat Japanese I get hungry very quickly so I kinda had a felling I ate the whole day non-stop yesterday... and can't be bothered to check the cals on the fitday, I betcha they don't even have the food like octopus salad and sashimi listed....

 

[dalila]

No seafood yesterday!

9.30 coffee, no sugar, LF milk
10.00 2 WW biscuits, LK milk, 1 whole boiled egg, 1 boiled EW
12.30 psyllium husk
1.30 2 roasted chicken breast, 1/4 C white rice (forgot to to bring my own), cucumber, 1 pear
4.30 1/2 C CC, 1 kiwi
7.00 (PW) whey, 3 TBS uncooked oats
9.00 ( my treat ) 200gm BBQ beef ribs ( didn't see any fat), baked potato, 1/2 sweet corn, 1/2 mango.

Shoulders:
Standing Rows 2 sets 15X25lbs, 3 sets 35X10
LAteral Raises 2 sets 12X10lbs, 3 sets 10X12lbs
Seated DB shoulder press 2 sets 12X12lbs, 10X15lbs
Seated Rear Raises 4 sets 10X8lbs

 

[PreMier]

I dont smoke. And obviously I dont read to well either

 

[dalila]

I dont smoke. And obviously I dont read to well either

Hehehe no worries J, if I worked your office hours, my attention span would be too

 

[dalila]

Friday and Saturday werebusy, busy busy... mostly with social obligations, a birthday here, and a wedding there... My best friend liked her bday presie, phiew, she usually doesn't and she returns it to me immediately, saying "you probably like it better since you bought it, so here you have it!" Diet was good, though as usually on weekends I wake up late and don't eat enough! I wish I could do something to wake up earlier...

Thursday was back and bis day:

Lat Pulldown WG 37X15, 56x10( 2 sets), 68x8 ( 2 sets)
Pull ups WG 10plates ( 60lbs) assistance x10 ( 4 sets)
One arm DB rows 20x10 ( 3 sets), 25X8
WG Low rows 60lbsx4 sets

Bis
Pronated BB Curls ( on inclines bench) - 25X7 ( 5 sets)
Alternate seated Incline DB curls 10X10 ( 3 sets)
One arm cable curls 10X25lbs ( 3 sets)

 

[dalila]

I am not a happy camper today - I slept the wrong way ( as if there was a right one!! ) and today my neck hurts like hell!! Can't even turn to the right!

Diet was good over the weekend, not too strict but decent, just like every other weekend.

On satruday I went for my first belly dancing class, and it was so much fun!! Also, a nice workout for the abs and obliques!

Other than that it was the chest and tris day:

Flat bench smith presses 15X35lbs, 8x 55lbs ( 4 sets)
Inclined DB presses 10X15lbs ( 4 sets)
Flat Bench Flyes 8x15lbs 9 4 sets)
Push ups 10 ( 3 sets)

Tris
CG Flat bench presses 10X 25lbs ( 4 sets)
Rope Push Down 10X37lbs ( 4 sets)
One arm Tricep cable extensions 10X36lbs ( 4 sets)

Abs
Chair Knee Raises with a pause on top 12 x3 sets
Fitball crunches 25X3
Planks 5X30sec

Lower back extensions.

 

[Jill]

I started doing yoga and am loving it!!! Thought Id share since you seem to know quite a bit about it!

 

[PreMier]

Belly dancing? Omg...

 

[dalila]

Good evening everyone! I found a new addiction to beat - pumpkin seeds!! They are so contagious and before you know you are done with a whole packet!!

Yesterday's diet:
10.00 coffee, no sugar, LF milk
10.30 150gm oats with dried cranberries, 1/2 C CC
12.30 psyllium husk
1.30 150gm fish, 2 EW, spinach, long beans
4.30 1/2 C CC, green tea
7.00 (PW) whey + 3 TBS raw oats
9.00 Home made beef balls (6) with LF milk + LF cheese gravy ,tomato salsa
11.00 2 big handfuls of pumpkin seeds!

training - Legs:
Extensions 15X37, 12X50, 10X60, 8X68, 8X68
Seated leg curls 37X15, 45X10, 55X8, 55X8, 55X8
Leg presses (45 degrees) 15X70, 10X90, 10X90, 8X110, 8X110
Steps ups with 25lbs DBs 12X4 sets
Plies 25lbs DB 15X4 sets

 

[dalila]

hey Jilly thanks for popping in again I don't know if I know so much about yoga, but I'd been doing it for 2-3 years and really love it, actually can't wait to get the green light to do it again! I know a bit about it I guess, and if you have any questions I could try to help answer them. Are you doing Ashtanga ( power) yoga?

Jake, yeah belly dancing!! Ever since I visited Istambul 8 years ago, and I saw some beautiful belly dancers there, I've wanted to learn the dance at least somewhat. My teacher is suprisinlgy an American lady, ( not of arabian origini at all!), go figure....

 

[Jill]

Just started doing yoga, I really like it so far. My lower back is sore from yesterday.

Pumpkin seeds are super YUMMY!!! Be careful though-they are very calorie dense. I think a 1/4C is something like 2?? grams of fat. Geeze I could easily eat a cup. Just watching out for ya

 

[Jill]

Just checked fitday:
1/4C =296cals, 24F, 8C, 18P

 

[fantasma62]

Hello Dalila.......


Well, I am here again. As you might have guessed, I have been very busy....
I am looking forward to getting back to reading your journal and share with your success.....