Tough time coping with not working out!!

[dalila]

Jill thank a lot! I will be careful with those, I knew they weren't as innocent as they looked, sitting prettily there in a bowl!! I guess 2 big handfuls would qualify as more than 1/4 cup?

Tony, I know you are busy, no worries dear, drop by when you can. I am very happy with my progress ( rehab of my back first and foremost), the strenght is slowly increasing too - except that I still have to work my shoulders with baby weights!!

 

[hikerchick]

Hi Dalila

How is your neck feeling? Better I hope. Thanks so much for your post in my journal about the whole back thing. It sounds like you understand.

I LOVE pumpkin seeds! I used to be able to get caramel flavored ones OMG they are delicious. I love the plain regular ones too. I haven't had them in a while, I'm on a sunflower seed kick lately.

One question: what do you take psyllium husk for? and as I just woke up and brain is still fuzzy, what is CC?

Have a super day girl!

 

[dalila]

Yesterday was a nice, pleasant evening. It was a rest-from-the-gym day so I visited my best friend and played with her 4 months old boy. He is so cute with his huge toothless smiles! Awwww! Also, managed to find the time to make some chicken stock and freeze it for the future cook-ups.

diet:

10.00 coffee
10.30 150gm oats with dried cranberries, 1/2 C CC
1.00 150gm fish, broccoli, cauliflower, apple
4.00 100gm oats with cranberries, 1/2 C CC
5.30 green tea
8.00 7 home made meatballs from last nite
12.00 2/3 C CC

Hikerchick, thans for coming by! . My neck feels much better thanks for asking! I used some muscle relaxant ( cream) and it got better very fast ( thank god coz I couldn't stand the smell of that cream any more!! !)

1/2 C CC in my journal denotes half a cup of cottage cheese I get lazy to write and try to shorten the names for the foods I eat regularly.

Psyllium husk is nonsoluble fiber, so it's excellent for internal stomach and colon cleansing, and I used to have big problems bloating up, and then I noticed that I bloat much less if I take Psyllium husk at some ponit in the day, just 2 tablespoons with water. Have a great day tomorrow yourself!

 

[dalila]

'elo! What a boring day! It's pissing with rain outside, the work sucks today, and I am going away to the nearby hills for the weekend ( to get some fresh air below 30 degrees!!), and I can't wait!!

Yesterday, the diet was good:
9.30 coffee
10.00 chicken salad ( 100gm chix, 1 cucumber, 0.5 carrot, 10 lettuce leaves, 4 cheery tomatoes)
1.30 same amount of chix salad as above + 1 whole egg, 2 EW, apple
4.00 1/2 C CC, 2 WW biscuits with 1/2 C LF milk
7.00 (PW) whey ( 27gm) + 3 Tbs oats
9.30 100gm brown rice, 2 chicken thighs (boiled with spices), 5 shitake mushrooms, 1 EW.

Shoulders:
seated DB presses 2-X12lbs, 10X15lbs ( 4 sets)
side lateral raises 10X10 ( 4 sets)
Side unilateral cable raises 10X20lbs 4 sets
Anterior presses ( machine) 10X50lbs ( 4 sets)

Tried bent over lateral raises with just 8lbs but it started hurting a little in the right shoulder so I stopped after the first set! I think I am doing them worng, coz this happens very often.

Question do I even HAVE to do posterior delts separately?

 

[PreMier]

No.. some people(Prince) dont train them specifically. So you dont have to..

 

[dalila]

hey J, thanks for the info! That's good news, I am just so paranoidly worried about a possible muscle strength-imbalance, hmmmm! Is there a rule ( this might sound stupid), that says, " to avoid muscle imbalance, if you can pull down XX lbs ( back), you should be able to XXlbs for chest presses.." or something like that? Or do you just push as much weight as you can for each body part? Don't ask me where I get these ides I thin I wake up with them!! LOL

Diet yesterday:
10.30 150gm oats with dried craberries, 1/2 C CC
1.30 150gm brown rice, 150gm chicken, bitter gourd, petula ( veggy)
7.00 (PW) whey + 3 tbs oats
9.00 150gm brown rice, 200gm squid cooked in tomato sauce and stinky beans
11.00 5 cups of popcorn ( 250kcal)

Couldnt eat between 1.30 - 7pm, due to a meeting 3-6!

Back and Bis

WG pulldown 15X37lbs, 10X68lbs ( 4 sets)
WG pulls ups 58lbs assistance 10 reps ( 5 sets)
Cable standing row 10X65lbs ( 4 sets)
One arm DB row 10X20lbs ( 4 sets)
Shrugs with 15lbs DB, 12 reps 4 sets.

BB standing curls 10X24lbs 4 sets
DB alternating curls 10X 12lbs 4 sets
cable standing curls 10x50lbs 4 sets

lower back exercises.

 

[sara]

Diet yesterday:
10.30 150gm oats with dried craberries, 1/2 C CC
1.30 150gm brown rice, 150gm chicken, bitter gourd, petula ( veggy)
7.00 (PW) whey + 3 tbs oats
9.00 150gm brown rice, 200gm squid cooked in tomato sauce and stinky beans
Stinky Beans?
11.00 5 cups of popcorn ( 250kcal)


Couldnt eat between 1.30 - 7pm, due to a meeting 3-6!
You couldnt take any shake or some snacks with you?

How are you doing?

 

[dalila]

hey sara, I'm good , tho had you asked me yesterday.... LOL You know, it's already friday here, and I am always good on fridays! Thinking of escaping the smog of KL and going up to the hills over the weekend to get some fresh air.

Stinky beans heheheh, I don't think you can get them outside M'sia and Indonesia - they are green in color, look a lot like broad beans, but are much softer. They got their name because errrr when they come out, they really stink LOL!

The meeting was a last-minute one, so I wasn't prepared - I had one shake in my bag, but that was for PW. Sigh.... I guess coz I missed the meal 3,I coulnd't stop eating at nite, and thank god I had popcorn!

 

[sara]

Stinky beans.. they might stink, but how they taste?

 

[dalila]

Stinky beans.. they might stink, but how they taste?

acquired taste really, kinda tangy, and texture is a bit like japanese edamame beans if you've ever tried those. And they don't stink before or after cooking really. For some reason they give a fantastic flavor to squid and shrimp dishes. Can't really compare them to anything sorry sara! If you ever browse asian food stores, look out for 'stinky beans" or its native name " petai".

 

[sara]

I'm pretty sure they yummy

 

[dalila]

Hi everyone! . I had a nice weekend, and best of all didn't sleep in very late so I managed to get lots done! Woke up very early on saturday, just before 7am and went to the fish market for my 2 weeks supply of fish and seafood! Didn't go to the hills coz BF dearest had to work on saturday.... oh well, maybe one of the coming weekends. I am buying a mountain bike soon, so it'll be great to go cycling up in the forest, the landscape is so lovely!

I was a good girl over the weekend and the food was good.

Saturday workout:

BB Flat Bench presses, 15X40lbs, 10X50lbs ( 4 sets)
Incline Machine Chest Press 12X37.5lbs, 8X 44lbs( 4sets)
DB Inlcine Ch. Press 15X12lbs, 10X15lbs ( 4 sets)
Cable Fly 12X2.5 plates, 10X3plates ( 4sets)

CG bench presses 15X20lbs, 10X30lbs ( 4 sets)
Assisted dips 10X8plates ( 46lbs assistance) - 4 sets
Overhead one arm DB extension 10X8lbs - 4 sets.

 

[dalila]

Good evening!
I am going to watch muslcemania asia this saturday, hehehe that should be fun! A friend got me a free ticket, so I thoguht why not!

The diet yesterday:
9.30 coffee
10.00 tuna salad with beans, tomatoes, beets and lettuce, 1 apple
12.30 psyllium husk
2.00 1/2 cup cottage cheese, 2/3 C oats with LF milk and some dried cranberries
5.00 1/2 C CC, 1 thick slice rye bread
6.30 (PW) whey+ 3 ts raw oats
9.00 120gm squid stuffed with 80gm extra lean minced beef and spinach in tomato/milk sauce, stirfried zucchini and broccoli.

Leggies day
One giant set:
Leg press 12 reps, 10 reps, 10 reps, 10 reps ( 120lbs, 120, 120 120)
Leg extensions 12 reps, 10, 10, 10 ( 68, 62, 62, 56)
Leg curl 12, 12, 12, 12 ( 55, 55, 55, 55)
Leg press 25, 20 20 20 ( 120, 110, 100, 100)

 

[PreMier]

Why leg press twice?

 

[dalila]

Dunno J, just because those are the only machines that my gym has which I currently can use.. and I think I've seen this sequence of exercises somewhere here on the forum ( as in someone's doing them exaclty like this), so I thought why not... what would you replace one od the presses with?

 

[PreMier]

Hmm, I forget about your back.. Is it doing well?

 

[dalila]

hey no worries , yeah it's doing much better,thanks! In 2 weeks it's gonna be slightly more than 3 months since the injury. I think if it still feels like this, I'll try some running, or step aerobics for cardio and fitball squats, and lunges soon...

How've you been J? I didn't see you write in your journal in a while?

Oh yea, wanted to ask you something else... when I don't superset body parts or exercises and just do the standard routine like 10 leg extensions, rest, 10 leg extensions, rest, and so on.... oin how long should I finish my work out if I do 2 body parts that day? I takes me about an hour to hour and 10 min to do say back and bis, or chest and tris... is that too long?

 

[PreMier]

Yea, I updated it today. No more talking in there for me. People complaining of whoring lol

Well, it depends. I dont hink and hour to and hour 15 is bad. If you want to be in there shorter, take shorter RI's.

 

[dalila]

No, no I don't have a problem with spending that long in the gym, I was just worried that I might be overdoing it you know... too many sets ( 4-5), or too many exercises per body part, etc... thanks! . I am going over to check your journal now .

 

[PreMier]

Well, you could always do more intensity.. like fewer sets fewer reps. But use more weight, and push it. I just dont want you to hurt your back.

 

[dalila]

thanks J! I think in a couple of weeks I'll definitely start doing that too for a change. I certainly need more variations, but right now am somewhat limited with that I should/should no do...

 

[Jenny]

Hey Dalila
Hope you'll be able to go back to the gym soon
How long have you been living in Asia? My roomates dad just came home from a trip to Malaysia and Singapore and we got a postcard yesterday. I thought about you when I saw it!

Have a great day!

 

[dalila]

Hi Jenny! Nice of you to think of me! And too bad your friend's dad didn't stay here a little longer, then you guys would have an excuse to come see this part of the world . I've been in Malaysia for 12 years now. Long huh?

On sunday my dog ( OK, my BF's parents' dog) went missing. Poor thing she is so old ( 14) and sick and I think she went playing with some other doggies form the neigbourhood and then didn't know how to come back. The whole family looked for her for 2 days and couldn't find her. Finaly after 2 full days my BF and I found her all wet from the rain, shivering with cold, hungry and weak. One more day and she wouldn't have made it. It was so heart breaking to see her like that! I carrried her like a baby, wrapped her in warm towels and gave her warm food to eat. She is much better now, and the vet said she is alright, but I still went to visit her last nite with all these nice doggie treats. Awww I think I'll look into getting a trackign device for a dog I plan to get!!


Anyways the diet yesterday:

9.30 coffee
10.00 tuna salad with beans, beets and celery
1.00 1/2 C CC, 100gm brown rice
4.30 1/2 c CC 100gm BR
6.00 6 chestnuts + 1/2 roasted chicken breast
8.30 paella with chicken, broccoli, sugar peas, green pepper andspices
11.00 100 gm real-deal ice cream ( lychee and ginger flavor, mmm)

 

[greekblondechic]

Hi Dalila! I'm glad youre recovering nicely it seems. I have always wanted to take a belly dancing class!

 

[dalila]

Hi greeky, yeah I am recovering just fine, but you know, never fast enough hehe! I really miss my step aerobic classes! I have such a great instructor who comes up with unbelievably complicated and fast routines that all your attention is on trying not to miss the next step, and you don't have the time to realize how exhausted you are! Fantastic!

If you wanted to take belly dancing classes why don't you? It's so much fun!

 

[greekblondechic]

I haven't been able to find any by me yet. I'll take it when I do

 

[Jill]

I am sooooo glad you found the puppy! Cute story. Glad it turned out for the best.

 

[dalila]

Jill, I know, I am so grateful we found her! I couldn't bear the thought of her spending her last days cold, hungry and alone!!

 

[dalila]

Yesterday I went to a different gym to workout. It was a part of a plan to change my gym at the end of the year when my current membership expires. So I went to Clark Hatch International, not sure if you guys have it over there. It's supposed to be one of the best gyms in Kuala Lumpur, but I really hated the showers and changing rooms. The floor was wet everywhere and the water pressure was horrible, took me 30 min to shower!! And people working out there never used towels to spread on the benches they were using, nor did they bother with wiping them later.

So I decided to stick to my ladies-only gym, and only occasionaly venture out to other gyms for a change ( here one can do that, pay some RM15 to use a gym for a day - excpet in the gym I currently use). My gym doesn't pack really heavy weights ( like the heaviest DB is 25lbs, and there is only 140lbs worth of weighted plates), but I decided I could always buy my rack of weights and keep them there or somethign of sorts. I like the fact that the gym is very stylish, carpeted ( even in bathrooms), very clean, that it has aromatic oils burning everywhere, that it has big plush winged chairs in the snack bar..... it kinda feels more like a spa than a gym.

Ok so I did Shoudlers yesterday in the CK gym:

Weird kind of shoulder press machine ( inclined) 2X15 at 25lbs, 3X10 at 50lbs
Lateral side raises 3X12 at 8.8lbs, 2x8 at 11lbs, 1 X6 @ 11lbs drop to 8.8lbs continue to failure ( 6 reps more)
SS Cable upward Rows at 4X10 @ 55lbs with Front Raises 4X10@ 17.6lbs
Seated Rear LAteral Raises 4X10 @ 8.8lbs

Diet:
10.00 coffee
10.30 paella from yesterday ( BR, chicken, broccoli, sugar pease, green pepper), apple
2.00 200gm braised fish, veggie
5.00 hme made WW/oat flour apple muffin, 1/2C CC
7.30 PW whey +2 Tbs oats
8.30 200gm grilled salmon, mushrooms, 1/2 cup clams,
11.00 grapefruit

 

[PreMier]

Hi Dalila. Why only look at one gym? Why not check a few different ones out?