ironwings journal *

[ironwings]

10.31

Couldn't warmup with complexes today - my hams and glutes are screaming. I did 10 reps of hang clean presses with the bar (45lb).

As I mentioned before I was thinking about doing back on a separate day. Today I focused on shoulders and it was perfect. Tomorrow I will do back and calves. I was even able to get in a 20 minute fast paced walk after lifting. (I had hoped to do a tabata but my legs are fried). I'm working on putting together an ab routine that I will do on shoulder and back day. I need to be more consistant in my approach to abs!

Shoulder
Overhead BB press: 65lbs, 2x12, 1x10
Complex (front raise, upright row, press): 20lb bar, 2x12, 1x7
Bent over lat raise: 10lb dbs, 3x10
Smith bar throws: 35lbs, 2x12, 1x9
Plate ab routines (approximately 150)

Thanks to southernlords shoulder stretch I was able to put my hands on my steering wheel with no problem!

I'm already looking forward to DC training in January. I'm soaking in onebreath's and thandie's journal to learn the ropes. It will be a welcome change to the high volume.

 

[ironwings]

11.1 Back and Abs

Warmup: 8 minutes complexes

Negative narrow grip pullup: 8, bodyweight
Barbell row: 65lbs, 3x12
Rack deads: 65lbs x 15, 75lbs x 15, 85lbs x 15
Slow hyper extensions: 2x12
Ball planks (feet on the ball) 3x 1 minute holds
Ball plank with hands on med ball 2 x 45 sec holds
Choppers with 10lb med ball

I like having back separate. It gave me plenty of time to get in abs and I didn't feel like I was trying to beat the clock.

11.2 Quads/Hams/Glutes

I had an off day - started with complexes and couldn't get through them. Everything on me hurt.

After sitting for a bit and taking more fluid in, I was ready to go.

Sumo squats from 2 benches: 60lb db, 3x15
One leg step ups: 40lb bb, 3x15
Good mornings: 60lb bb, 3x15
Smythe glute press: 35lb, 1x15, 1x10 - to failure each time
Smythe one leg bridge: 35lb, 3x15

30 minute treadmill walk - heart rate 140 - incline 10, speed 3.4 (I guess the lifting had my heart rate up sky high - to keep my rate at 140 it typically takes incline 15 at speed 3.6)

**With back and shoulders being on separate days now - and those being the days that I will add abs - my new schedule will be:

Day 1 - legs
Day 2 - shoulders, abs
Day 3 - bicep, tricep, chest
Day 4 - legs
Day 5 - back, abs

I'm glad these two training days are behind me. I am having a harder time recovering lately and I am sore all over. Terribly so.

 

[princesa]

Hey girl,

You are looking good! I'm loving your work outs, like how you switch them around.
Question:

What's a Smythe glute press & Smythe one leg bridge?
Like ebony I did a search on youtube, I couldn't find anything.

 

[OneBreath]

Hey girl,

You are looking good! I'm loving your work outs, like how you switch them around.
Question:

What's a Smythe glute press & Smythe one leg bridge?
Like ebony I did a search on youtube, I couldn't find anything.

She'll do a better job at explaining them but its what she does that makes the little high school football players at the gym drop their jaws. They seem so mesmerized that they don't even try to hide the fact that they are blatantly staring at her LOL.

 

[princesa]

She'll do a better job at explaining them but its what she does that makes the little high school football players at the gym drop their jaws. They seem so mesmerized that they don't even try to hide the fact that they are blatantly staring at her LOL.

ahaha

good stuff

 

[ironwings]

Hey girl,

You are looking good! I'm loving your work outs, like how you switch them around.
Question:

What's a Smythe glute press & Smythe one leg bridge?
Like ebony I did a search on youtube, I couldn't find anything.

Very funny Onebreath - I think they were in awe of how much sweat was dripping from me. I would imagine they have never seen a girl sweat so much!

Smith Glute Presses (I even have some of the guys in HARDCORE doing these ;-)

Take the Smith bar all the way down to the base. Kneel in front of it and place one foot under the bar mid ways. (You may want some adding under your resting knee). Raise the bar up as you would in doing a non weight glute press (you know, flexed foot to the ceiling). The key to these is that in order for the bar to not hook you have to keep your foot completely flexed (ensuring you have perfect form). It also used more stabilizer muscles than those crazy machines. You get a little extra workout from lifting the bar all the way up from the floor and then back down all the way when you are done (oh, feel those hams burn).

Smith Bridges

Place the bar at a position that you can reach it with your foot from a laying position on the floor. Lay on the floor with your hips directly under the bar. Place one foot under the bar and one foot on the ground (just like a normal bridge exercise). Unhook the bar using your foot (this is easier than it sounds). Then keeping your foot completely flexed and knee straight use the foot on the floor to press your glutes/hips in a upward thrusting motion (your foot on the bar will go up - thus adding the weight to the bridge). Keep your weight in your heel of the foot that is on the ground, you should be able to wiggle your toes at any time. Your leg that is straight and lifting the bar just follows the hop movement. This is great for the outer glute.

The glutes are a tough areas for me (I have a j-lo a@#) and these work wonders in keeping it hard (well, it would be harder if I were at a lower body fat %!). Give them a try - don't worry about what you look like - just know you'll like the look of your rear when your done!

 

[localgirl]

Wow- your workouts amaze me more & more everytime I read your journal!
Your awesome girl! And you look fantastic!!

Good job!

 

[princesa]

Wow..I like it, It sounds very challenging.
I got the second one- however, I'm still a bit confused on the first one. I'm gonna give it a try on thursday, i'll let you know how it goes.
Thank you darlin'

Very funny Onebreath - I think they were in awe of how much sweat was dripping from me. I would imagine they have never seen a girl sweat so much!

Smith Glute Presses (I even have some of the guys in HARDCORE doing these ;-)

Take the Smith bar all the way down to the base. Kneel in front of it and place one foot under the bar mid ways. (You may want some adding under your resting knee). Raise the bar up as you would in doing a non weight glute press (you know, flexed foot to the ceiling). The key to these is that in order for the bar to not hook you have to keep your foot completely flexed (ensuring you have perfect form). It also used more stabilizer muscles than those crazy machines. You get a little extra workout from lifting the bar all the way up from the floor and then back down all the way when you are done (oh, feel those hams burn).

Smith Bridges

Place the bar at a position that you can reach it with your foot from a laying position on the floor. Lay on the floor with your hips directly under the bar. Place one foot under the bar and one foot on the ground (just like a normal bridge exercise). Unhook the bar using your foot (this is easier than it sounds). Then keeping your foot completely flexed and knee straight use the foot on the floor to press your glutes/hips in a upward thrusting motion (your foot on the bar will go up - thus adding the weight to the bridge). Keep your weight in your heel of the foot that is on the ground, you should be able to wiggle your toes at any time. Your leg that is straight and lifting the bar just follows the hop movement. This is great for the outer glute.

The glutes are a tough areas for me (I have a j-lo a@#) and these work wonders in keeping it hard (well, it would be harder if I were at a lower body fat %!). Give them a try - don't worry about what you look like - just know you'll like the look of your rear when your done!

 

[OneBreath]

Wow..I like it, It sounds very challenging.
I got the second one- however, I'm still a bit confused on the first one. I'm gonna give it a try on thursday, i'll let you know how it goes.
Thank you darlin'

For this first one here is the starting position:

http://www.bodybuilding.com/fun/2002/glutekickback1s.jpg

and here is the ending position:

http://www.bodybuilding.com/fun/2002/glutekickback2s.jpg

Now just imagine doing this but pushing up the smythe bar. Ironwings' glute POPS bigtime when she does these, thus the highschoolers drooling

 

[ironwings]

princesa - for the first one - just think about old timey aerobic glute presses. The kind where the instructor would have you get on all fours and raise one leg (bent knee) towards the ceiling in little pulses = LOL. Give it a go and let me know how it goes.

11.3

Morning fasted cardio - treadmill, 60 minutes, incline 10, speed 3.5

Afternoon cardio - treadmill, 45 minutes, incline 6, speed 3.4

(I had cheesecake this past weekend = more cardio this week!)

11.4

Shoulders/Abs
Overhead BB press: 65lbs, 2x12, 1x9
Complex (front raise, upright row, press): 20lb bar, 2x12, 1x10
Bent over lat raise: 10lb dbs, 3x12 (screaming on these this morning)
Smith plyo presses: 35lbs, 1x15, 1x13, 1x11 (to failure on each)
Ball Planks (feet on ball): 2 holds for 45 sec each
Ball Planks with hands on med ball: 2 holds, 30 seconds each
Choppers: 3 sets of 15 with 10lb med ball

30 minute treadmill walk - speed 3.2, incline 6

Election day! Please go vote!!!!

 

[Bikini Mod]

You know I recall the first time you posted up about this movement, Ironwings and since then I must say it has been stuck in the back of my head. When I go back to incorporating a bit of weight-resistance training to my routine I will certainly let you know how it goes.

I have very VERY tight hip-flexors, so of course, because of the law of reciprocal inhibition, my glutes lack development - always have.

This movement intrigues me... seems so simple but I never thought about it.

 

[the_alcatraz]

Keep getting stronger...keep working hard...

You know I'm interested in your progress IW!

 

[Stefka]

I do those. They hurt and I like them (despite the strange looks I get).

 

[ironwings]

You know I recall the first time you posted up about this movement, Ironwings and since then I must say it has been stuck in the back of my head. When I go back to incorporating a bit of weight-resistance training to my routine I will certainly let you know how it goes.

I have very VERY tight hip-flexors, so of course, because of the law of reciprocal inhibition, my glutes lack development - always have.

This movement intrigues me... seems so simple but I never thought about it.

You'll love it. When you are ready to work on your hip-flexor motion let me know. I work with a few people that are doing the same and are having success. I'll be glad to share when you are ready!

Keep me posted on those glutes!

 

[ironwings]

Keep getting stronger...keep working hard...

You know I'm interested in your progress IW!

I bet you are I'll be ready for you....

 

[ironwings]

I do those. They hurt and I like them (despite the strange looks I get).

LOL - they are a bit odd. My rear is towards everyone so I can't see the looks but onebreath says they are funny. One day a guy that I see training all the time comes up to me as a puddle of sweat was collecting on the floor under my head and said "damn, I've never seen a lady sweat like that." I couldn't figure out if that was suppose to be a compliment or not!

Keep them up - screw the morons at the gym that can't put down there ego to get on all fours

 

[ironwings]

45 minute of fasted cardio this morning - treadmill cardio program - stayed at 15% 3.5 most of the time. Started coming down after 40 minutes.

I'm in the middle of packing and moving this weekend - that should count for something, right?

I'll hit an hour in the morning and I have my second leg session in the afternoon! I'm squeezing my workouts in this week since I know I won't get them in during the move this weekend. Back to normal schedule on Monday.

 

[ironwings]

11.6

1 hour AM fasted cardio - treadmill, random setting, speed 3.6, heart rate average 130

I had a very limited time this afternoon so I did biceps and triceps. I'm feeling overly tired from lack of sleep and all this packing. I think I'll stick to cardio again in the morning and maybe squeeze in some glute presses and be done with it.

Warmup with complexes: RDL, clean press, good morning, squat, SLDL, row - 2 sets of 6. SLDL, row, snatch, front squat, RDL - 2 sets of 5

Biceps/Triceps

Barbell curls: 40lbs, 1x15, 2x12
Single arm resting on incline bench curls: 15lb db, 3x15 (preacher bench taken)
Dips: 45lb plate, 2x12, 1x6
Tricep Extensions: 30lb bar, 2x10, 1x9
Skull crushers: 20lb bar, 3x20

I went up to a 45lb plate for all sets of dips and it impacted my extensions big time. I was making terrible faces and failed each set.

I haven't worked out in the afternoon in awhile and I don't like not being able to take Lipoflame before workouts. I don't take it in the evenings for fear of it messing with my sleep. I NEED sleep! My schedule changes all the time so I fit workouts in when I can. In looking at next week I think I'll be able to get mornings in all week! I miss my tabatas too so I hope to get those back in next week.

For now, chow.

 

[ironwings]

11.7 cardio only

45 minutes treadmill, hill program, speed 3.6 - heart rate fluctuated between 115 - 130

I'm calling it a week. Move time.

I hope you guys have a great weekend!

 

[ironwings]

I moved this past weekend but somehow made the time to get my leg workout in on Sunday! 11.9Warmup - complexes of course! 3 rounds like usual but this time my hams were screaming at me (I assume from the move). I sucked it up and went to work -

Quads/Hams/Abs - 1
Smith sumo squats, 110lb, 2x15, 1x11 (previous was 12 reps) superset frog kicks, 3x12
One leg step ups - bb, 60lb, 3x15 (I have been calculating my weight incorrectly. It had been 50lbs and now 60lbs)
Good mornings - body parallel to the floor, 60lbs, 3x15
Smith glute presses, one leg, 40lbs, 2x15, 1x12
Smith bridge, one leg, 40lbs, 3x12

The step ups kicked my a@# - I went up to 15 reps instead of 12 and up 10lbs. Yes!!

11.10 - hour of fasted cardio - treadmill incline 12, speed 3.4

This week I have a CRAZY schedule, jammed packed. We'll see how I do

 

[ironwings]

I moved this past weekend but somehow made the time to get my leg workout in on Sunday! 11.9Warmup - complexes of course! 3 rounds like usual but this time my hams were screaming at me (I assume from the move). I sucked it up and went to work -

Quads/Hams/Abs - 1
Smith sumo squats, 110lb, 2x15, 1x11 (previous was 12 reps) superset frog kicks, 3x12
One leg step ups - bb, 60lb, 3x15 (I have been calculating my weight incorrectly. It had been 50lbs and now 60lbs)
Good mornings - body parallel to the floor, 60lbs, 3x15
Smith glute presses, one leg, 40lbs, 2x15, 1x12
Smith bridge, one leg, 40lbs, 3x12

The step ups kicked my a@# - I went up to 15 reps instead of 12 and up 10lbs. Yes!!

11.10 - hour of fasted cardio - treadmill incline 12, speed 3.4

This week I have a CRAZY schedule, jammed packed. We'll see how I do

Forgot about those leg presses - I guess my mind wanted to ignore the fact that I did them! My legs certainly haven't forgot!

270lbs - 15 reps
360lbs - 10 reps
360lbs - 11 reps (thanks for the spot onebreath!)

 

[OneBreath]

Forgot about those leg presses - I guess my mind wanted to ignore the fact that I did them! My legs certainly haven't forgot!

270lbs - 15 reps
360lbs - 10 reps
360lbs - 11 reps (thanks for the spot onebreath!)

Those quads are looking good. Thats a lot of weight for your size.

 

[*ebony*]

Those quads are looking good. Thats a lot of weight for your size.

yeah.....

you go girl, definitely inspiring

 

[ironwings]

11.11

45 minute fasted cardio in a.m. - treadmill, incline 10, speed 3.4, hr 148

warmup - 2 sets of 8 rep complexes

Shoulders/Abs
Overhead BB press: 65lbs, 1x12, 1x10
Complex (front raise, upright row, press): 20lb bar, 1x15, 2x10
Bent over lat raise: 10lb dbs, 3x15 (previous 3x12)
Face pulls: 40lb, 2x15
Smith bar throws: 35lbs, 1x15, 2x12

Notes: I'm not getting anywhere on overhead BB presses. Each week they feel heavier. I killed bent over lat raise! Went up to 15 reps each set. I'll have to increase in weight. This is extremely exiting for me because this has always been a weak point for me. I remember not that long ago I was struggling to get 5lb db up! I added Face pulls today to work my rear delts more, but of course by doing this my Smith bar throws suffered.On each set the last couple of reps barely left my hands. I'm usually throwing these up like nothing.

This workout usually takes me just right at an hour. Today I only had 45 minutes and got through it. Even with the added face pulls. I didn't have time for abs like usual though. I'll have to hit those on bi/tri day to make up for it.

Be good...

 

[ironwings]

Have you thought about doing negatives for a few weeks to help increase strength on lifts?

Also have you thought about perhaps incorporating weighted dips and/or super-setting with push-ups to help break through the barrier?

Admittedly I have not read all the posts on this thread so if you are already doing this stuff or if anyone has made the suggestiong, I do apologize.

Thanks girl for the advice. I've used negatives a lot in the past and to the advantage - static holds seem to work for me too. Two weeks ago I felt really strong with these and wanted to go up in weight but would need a spot. I think maybe my fear of dropping the bar on my head is keeping me from progressing. I have one more week on this program so I think I'll give it a go one more time (maybe find a spotter). I will definitely being doing something different next go round - I like the pushup idea. I do these on back days with rows (push up position and db row one side, pushup, and row on the other side) now that I've separated back and shoulder day this might be a good add.Weighted dips are part of my tri day - I keep progressing with those.

I really think it must be the fear. Sometimes when I get that last one up I have to shuffle on my feet to hold it, scares the begeebies out of me. Regardless, I should be sore and I'm not. Argh....

 

[ironwings]

Smashed my numbers today! All reps to failure -

For some reason I felt like doing some cardio as soon as I got to the gym - 30 minutes on treadmill at 15% incline, speed 3.5. No complexes today :-(

Bicep/Tricep
BB curl, 45lbs, 1x15,1x11,1x9 (prev. 40lbs)
Preacher curls, 55lbs, 1x15,1x10,1x12 (prev. 45lbs)
Weighted dips, 45lb plate - 2x15,1x12 (went up in reps)
Overhead tri extension - with bar all the way to the back of the neck, 30lb, 2x12, 1x13 (went up in reps)
Skull Crushers, 30lbs 2x20, 1x18 (prev. 20lbs 2x20)

30 more minutes on treadmill at 6% incline, speed 3.4

Very good morning!! I'm running a little behind this week. I have been so tight and sore all over - particularly my legs - so I took Tues/Wed off from weights. I think my move this past weekend just maxed out my legs. I'll hit back/abs tomorrow and legs on Sunday.

You guys have a great weekend!

 

[ironwings]

11.15 Back

Warmup: complexes

Pullups, Negative, Narrow underhand grip: 5 - extreme slow hold
BB Rows: 65lbs, 1x15,1x13,1x12
Rack Deadlifts (from knee): 115lbs x 15, 135lbs x 17, 155lbs x 15
Hyper extensions: Hands behind head, arching back, count of 8 up count of 8 down, 2x10,1x7

Hit a PR with Rack deads - 115lb was my last highest weight! Did 30 minutes on the treadmill after the workout.

 

[ironwings]

11.16 Quads/Hams/Glutes - progressed in everything

Sumo squats from 2 benches: 65lb db x 15, 70lb db x 15, 75lb db x 10
One leg step ups: 60lb bb, 1x15, 1x11, 1x12 (with spot)
Good mornings: 70lb bb, 3x15
Smythe glute press: 35lb, 3x15
Smythe one leg bridge: 35lb, 3x15

On the Sumo squats I was going db almost to the floor. I'm not sure I've explained these before but I swear by them and they are by far my favorite exercise. You set two benches side by side and stand one foot on each bench with feet turned out. Before getting set up in this position grab your weight and strap the db to yourself (holding it with both hands at one end). Once you are up on the bench and in position you squat straight down letting the db go past the bench. Work your way to getting it closer and closer to the floor without sacrificing form (back straight).

I had to have a spot on the step ups. After the sumo's I was out! I made it through though going up in weight. Everything else was smooth sailing after that!

The workout was tough overall because I worked back on Saturday. There were several times that my back couldn't take anymore rather than my hams (as in the case with the step ups).

I am feeling overly sore and simply tired today (Monday). I walked on the treadmill this morning for 40 minutes (running behind) on an incline of 6, speed 3.0. I was slow going!

 

[ironwings]

Well ladies and gents. This concludes my program. By cutting back to 5 training days I was able to progress in strength and lose a little body fat. If I remember correctly I started at 132 - 134lbs and now am at 129lbs. The first time I've broke 130 in two years. The last time I did was due to not eating and I looked freakish. I look much healthier now and have learned I can be a much lower weight without being bony.

I'm taking some time off and will start DC training in January - Alcatraz and I will be starting a journal together to record our training.

I will be focusing on cardio as much as possible and diet over the next month. My goals for the coming month are to retain my muscle mass and lose 1% body fat. Nothing to drastic, I want to cruise for a bit and listen to my body. Onebreath and I are working on a very specific regimen/diet for me and I will share the details and how I progress as the month goes on. I may lift a little during this time but it will not be a main focus.

I'll also take stats sometime this week and post those and then again at the end of December. Keep me true to my word

Hope everyone has an awesome day!!

 

[OneBreath]

Well ladies and gents. This concludes my program. By cutting back to 5 training days I was able to progress in strength and lose a little body fat. If I remember correctly I started at 132 - 134lbs and now am at 129lbs. The first time I've broke 130 in two years. The last time I did was due to not eating and I looked freakish. I look much healthier now and have learned I can be a much lower weight without being bony.

I'm taking some time off and will start DC training in January - Alcatraz and I will be starting a journal together to record our training.

I will be focusing on cardio as much as possible and diet over the next month. My goals for the coming month are to retain my muscle mass and lose 1% body fat. Nothing to drastic, I want to cruise for a bit and listen to my body. Onebreath and I are working on a very specific regimen/diet for me and I will share the details and how I progress as the month goes on. I may lift a little during this time but it will not be a main focus.

I'll also take stats sometime this week and post those and then again at the end of December. Keep me true to my word

Hope everyone has an awesome day!!

You've lost lost weight and developed traps i'm jealous of!

 

[needtogetaas]

This calls for another round of pics

 

[ironwings]

You've lost lost weight and developed traps i'm jealous of!

You know I hate those things. My man traps and man forearms. I'd give them away any day.

 

[ironwings]

Progress report

Attached is a report that shows my stats from October 19th to current. The largest portion of my results came from my intense training Sept - Oct (wish I could find those measurements!).

To recap the last 9 weeks:

I started a high volume program (working each muscle group twice weekly) on September 8th and ran it through October 15th. Then, started a different high volume program (working each muscle group once weekly and adding more cardio) on Oct. 15th through current. Unfortunately I don't have my measurements from September but overall since that time I've lost 5lbs and 4% body fat. Typically 3lb loss = 1% bf loss. This means that I gained muscle mass during this time while reducing body fat and weight. That is a win!

I was not on aas but I did incorporate Lipoflame and then eventually Lipostim into my routine. I wasn't watching macros as closely as I should have been but worked to have a carb cut off of 6pm.

The following is my strength progress:

Curls +5lb
Preacher Curl +5lb
Rack Dead +40lb
Weighted Dip +10lb
Good Morning +10lb
Leg Press +90lb
DB Sumo Squat +15lb
Step Ups +20lb
Skull Crusher burnout +10lb

I am looking forward to DC training in January! I will share my "off" diet later this week.

Enjoy your day!!

 

[ironwings]

I will be taking a break from lifting for a bit in preparation for DC training in January. During this time I hope to keep my lean muscle mass and maintain my current body fat. In looking over my plan I may even reduce my body fat by a % or so. This will be the first time I have followed something so structured. I am not a structured gal so this will be a test of my decipline! Thanks OneBreath for working with me on this program - you rock

Current Stats: 5'3.5", 130lbs, 19% bf, 102lb lean muscle mass

Exercise

- Daily fasted morning cardio, 45 minutes - 1 hour (I will not have had carbs for 19+hours aiding in burning stored bodyfat)

- Towards the end of December I will incorporate some complexes, tabata training, and maybe a few glute exercises

Diet

*This is based on my lean muscle mass and needed energy levels.

- Protein and Carbs in first three meals (all prior to 4pm)
- Protein, fats, and green vegetables in evening
- 2 weekly cheat meals (proportioned macros)

Meal 1 - 30g protein, 40g carbs, 10g fat
Meal 2 - 30g protein, 35g carbs, 10g fat
Meal 3 - 30g protein, 35g carbs, 10g fat
Meal 4 - 45g protein, 0 carbs, 25g fat

Basic Macro Ratio: 40/30/30

Supplements

- 1 Lipostim
- 2 Lipoflames prior to cardio
- 3 Fish Oil caps
- Multi Vitamin
- 5 - 10g BCAA
- 5mg Anavar (to assist with muscle retention)
- Whey protein poweder to supplement protein needs


I'll take progress pics at the end of December prior to starting DC! We'll see how I do

Enjoy your week!

 

[OneBreath]

I will be taking a break from lifting for a bit in preparation for DC training in January. During this time I hope to keep my lean muscle mass and maintain my current body fat. In looking over my plan I may even reduce my body fat by a % or so. This will be the first time I have followed something so structured. I am not a structured gal so this will be a test of my decipline! Thanks OneBreath for working with me on this program - you rock

Current Stats: 5'3.5", 130lbs, 19% bf, 102lb lean muscle mass

Exercise

- Daily fasted morning cardio, 45 minutes - 1 hour (I will not have had carbs for 19+hours aiding in burning stored bodyfat)

- Towards the end of December I will incorporate some complexes, tabata training, and maybe a few glute exercises

Diet

*This is based on my lean muscle mass and needed energy levels.

- Protein and Carbs in first three meals (all prior to 4pm)
- Protein, fats, and green vegetables in evening
- 2 weekly cheat meals (proportioned macros)

Meal 1 - 30g protein, 40g carbs, 10g fat
Meal 2 - 30g protein, 35g carbs, 10g fat
Meal 3 - 30g protein, 35g carbs, 10g fat
Meal 4 - 45g protein, 0 carbs, 25g fat

Basic Macro Ratio: 40/30/30

Supplements

- 1 Lipostim
- 2 Lipoflames prior to cardio
- 3 Fish Oil caps
- Multi Vitamin
- 5 - 10g BCAA
- 5mg Anavar (to assist with muscle retention)
- Whey protein poweder to supplement protein needs


I'll take progress pics at the end of December prior to starting DC! We'll see how I do

Enjoy your week!

Hidden down deep in the small verdana .............. ROIDS!

 

[Thandie]

How're you doing?....feeling.

 

[ironwings]

Hidden down deep in the small verdana .............. ROIDS!

silly....of course.

 

[ironwings]

How're you doing?....feeling.

Thanks Thandie - I'm doing great! I just posted in girlie talk - tips and so forth ;-)

 

[ironwings]

I'm feeling a little soft here lately!! I've been sticking to morning cardio and my diet is going great though...progress is good. Four more weeks...

 

[ironwings]

Just checking in...I miss journaling!

I started cardio again every morning (45 min - 1 hour) 2 weeks ago. I have now added seated leg exercises and biceps/triceps. I haven't done seated leg exercises in a LONG time and I hated having to sit on the extension and curl hammer machines. But, I'm adjusting and find pleasure in the leg press. I've been doing about 6 - 8 high rep sets with various foot positions. This past Sunday after 6 sets I stacked on 450lbs and pressed it 4 times (with onebreath screaming at me of course and me making the most awful sounds). So with the sled that was 495lbs! It felt great, now to get 8 out - might take me a couple more weeks but it will be done! Of course I feel terrible today - my glutes hurt so bad they feel like they are bruised when I sit or touch them and my hams are screaming.

This week I'm adding in a few extra 20 minute cardio sessions in the afternoon after weights. Overall my macros are good and I've been consistant with timing of my meals - except tonight I had carbs at 7 - No weight gain but no significant loss either.

Hope everyone is in good health - I'll touch base again when I can press out 8 reps of 475. LOL - OK, maybe before that. I do start DC training in January and will want to log that

 

[bblazer]

I just got done reading through your journal.

There is nothing more attractive to me (NOT just physically) of a woman that takes care of herself, has the discipline to continue through it, and it still a lady.

Exactly why I married the girl I did.

Keep going!

B-

 

[ironwings]

Many thanks Bblazer. Yes, taking care of one's self is a very attractive quality in anyone. You have to take care of yourself before you can take care of others. It goes much deeper than physical appearance - that is simply a plus to the equation. It is always a journey and self discovery - that is what makes it so fun. I discover something new about myself all the time. Pushing my body to the limits and overcoming my mental clutter are all just part of the process.

Isn't is great to have a partner that does the same?

 

[ironwings]

I think I may have mentioned this before but it is worth mentioning again. I have received a few PM's asking how I stand to stay on a treadmill (or any equipment) for an hour. I have to admit I have always HATED cardio equipment. I was a dancer, I taught classes, I had no use for a machine. Until now. I am having to learn to find joy and discipline in it. To make it easier and to use the time wisely I listen to books while I walk. I load up my ipod for the one hour time and go to it. I get lost in the book and pay no attention to time. I typically chose books that will challenge my mind and learn new concepts. You can chose any you like - anything you can get lost in. Make sure to take a few mental breaks and be aware of how your body feels or check your heart rate.

I used to love to take cycle classes during the winter when I couldn't get on my bike but it became stressful to try to fit the class shcedule into my crazy, ever changing routine. I have found that although I miss those classes, I feel much more relaxed knowing that I can get my cardio in any time I want. No strucure. No missing classes and doing nothing in its place.

Hope everyone is well - it is terribly cold here in Virginia and so many people are sick.

 

[Thandie]

Just checking in...I miss journaling!

I started cardio again every morning (45 min - 1 hour) 2 weeks ago. I have now added seated leg exercises and biceps/triceps. I haven't done seated leg exercises in a LONG time and I hated having to sit on the extension and curl hammer machines. But, I'm adjusting and find pleasure in the leg press. I've been doing about 6 - 8 high rep sets with various foot positions. This past Sunday after 6 sets I stacked on 450lbs and pressed it 4 times (with onebreath screaming at me of course and me making the most awful sounds). So with the sled that was 495lbs! It felt great, now to get 8 out - might take me a couple more weeks but it will be done! Of course I feel terrible today - my glutes hurt so bad they feel like they are bruised when I sit or touch them and my hams are screaming.


This week I'm adding in a few extra 20 minute cardio sessions in the afternoon after weights. Overall my macros are good and I've been consistant with timing of my meals - except tonight I had carbs at 7 - No weight gain but no significant loss either.

Hope everyone is in good health - I'll touch base again when I can press out 8 reps of 475. LOL - OK, maybe before that. I do start DC training in January and will want to log that

IW, you're doing so great and you're so disciplined. It's fantastic that you're beginning to incorporate workouts as you heal.
I know how you're going to look, lets say....20 years from now.
Well, I like visuals, but couldn't find a smiley to describe it.
You'll look Awesome!

 

[bblazer]

Isn't is great to have a partner that does the same?

It sure is. I imagine it would be difficult if not near impossible to be married to someone who was the polar opposite when it came to body/mind health.

It would drive me crazy to be eating a chicken breast and look over at someone I loved digging into a bag of Doritos.

Although the occasional cheat is fun now and then....

B-

 

[ironwings]

Able to do back now....so I'll be lifting four days a week - yeah! I will absolutely be ready for DC training in January. Hit a personal record this morning on rack deads - 195lb 8x. That was after 5 other work up sets I stood there looking at the weight saying, of course I can. Working my way up to 2x my weight ...

My macros have been completely off the past couple of days and with most calories be consumed in the evening and very little protein. Terrible, terrible. I'd like to say I've had a tough week but there are no excuses for a bad diet. Back to cooking and macro schedule. Geez.

Weight remains the same but I'm feeling a little soft in the abs, tight everywhere else. No sides from Var and it seems I'm retaining my strength + some.

Enjoy your weekend!

 

[Thandie]

Able to do back now....so I'll be lifting four days a week - yeah! I will absolutely be ready for DC training in January. Hit a personal record this morning on rack deads - 195lb 8x. That was after 5 other work up sets I stood there looking at the weight saying, of course I can. Working my way up to 2x my weight ...

My macros have been completely off the past couple of days and with most calories be consumed in the evening and very little protein. Terrible, terrible. I'd like to say I've had a tough week but there are no excuses for a bad diet. Back to cooking and macro schedule. Geez.

Weight remains the same but I'm feeling a little soft in the abs, tight everywhere else. No sides from Var and it seems I'm retaining my strength + some.

Enjoy your weekend!

You're recovering pretty well!
195lbs rack deads? Pretty strong!!!!
I'm also a bit soft on my abs and I'm not happy about it. But if I want to build, I cant be lean at the same time. Grrr!

 

[ironwings]

You're recovering pretty well!
195lbs rack deads? Pretty strong!!!!
I'm also a bit soft on my abs and I'm not happy about it. But if I want to build, I cant be lean at the same time. Grrr!

Much faster than expected. A little sore still in the ribs...

It stinks doesn't it? I like it much better when they are rock hard. But, I'm not building - I'm supposed to be cutting!! At least you are on the right track - LOL.

 

[Thandie]

Much faster than expected. A little sore still in the ribs...

It stinks doesn't it? I like it much better when they are rock hard. But, I'm not building - I'm supposed to be cutting!! At least you are on the right track - LOL.

I know you're doing a lot of great stuff, but one tip I can give you is drink LOTS of plain mineral water. Like, 1 gallon a day, and that will help you get really hard.

 

[ironwings]

I know you're doing a lot of great stuff, but one tip I can give you is drink LOTS of plain mineral water. Like, 1 gallon a day, and that will help you get really hard.

I absolutely ALWAYS have trouble getting my water in. It is a conscious effort and I certainly need to do a better job! I aim for 100 - 130oz a day but I bet I average 75 or so on a good day. I tell you what - that will be my goal for the week. I'll let you know how I do...

 

[Thandie]

I absolutely ALWAYS have trouble getting my water in. It is a conscious effort and I certainly need to do a better job! I aim for 100 - 130oz a day but I bet I average 75 or so on a good day. I tell you what - that will be my goal for the week. I'll let you know how I do...

Ok deal!
I'll challenge myself as well because i've been slacking and I need to start with a gallon. Let's make it plain, no stuff in it, maybe some lemon and we'll keep each other on check.

 

[Thandie]

IW, here is an oatmeal recipe. You can try it for variety and if you still don't like it, then you don't.

1/3 cup of steel cut oatmeal (I eat Coach's oats, which I think is the best, but McAnn's can do)NO quaker please!
1 cup of water.
1/4 tsp of salt.
1/2 tsp of cinnamon.
5 cloves.
Dash of fresh nutmeg.
Stevia to taste.

Bring to a boil and add oats. lower the fire and stir frequently till you get the desired consistency. I believe everything should be customized to the individual b/c we all have different taste. If there are other spices that you like, you can substitute or add. I'm always changing the spices. Let me know how that goes.

 

[mommalu]

Steel cut oats are the BEST!! More nutty of a flavor and a chewier consistency.
I like to make mine in the crockpot overnight so they are ready in the morning.
Add some diced apple or frozen peaches if you like. Yummm

 

[ironwings]

Ok deal!
I'll challenge myself as well because i've been slacking and I need to start with a gallon. Let's make it plain, no stuff in it, maybe some lemon and we'll keep each other on check.

Deal!

 

[ironwings]

IW, here is an oatmeal recipe. You can try it for variety and if you still don't like it, then you don't.

1/3 cup of steel cut oatmeal (I eat Coach's oats, which I think is the best, but McAnn's can do)NO quaker please!
1 cup of water.
1/4 tsp of salt.
1/2 tsp of cinnamon.
5 cloves.
Dash of fresh nutmeg.
Stevia to taste.

Bring to a boil and add oats. lower the fire and stir frequently till you get the desired consistency. I believe everything should be customized to the individual b/c we all have different taste. If there are other spices that you like, you can substitute or add. I'm always changing the spices. Let me know how that goes.

I'll try this. Yes, steel cut are the best - I just gave mine away a few weeks ago. It isn't the taste that I don't like, it is the texture.

I'll give this a go - I had been making my plain jane with a few blueberries added. I'll try the crockpot too - I assume you just add a cup of water to 1/3 cup oats?

 

[mommalu]

1 C steel cut oats to 4 C water in the crockpot. Cook on low overnight.

 

[Thandie]

1 C steel cut oats to 4 C water in the crockpot. Cook on low overnight.

Never tried oats in the crockpot. Is the consistency different? taste?

 

[Thandie]

Deal!

Ok, I sucked on the water yesterday and wind up having 10 Medjool dates as a cheat. My excuse was that I reached my desired weight and have to be careful from now on, so I wanted to be bad once more. Shit that put me at 400g carbs..
However, today I'll do my 100% best to drink a gallon.

 

[mommalu]

Never tried oats in the crockpot. Is the consistency different? taste?

To me it's the same. I'd rather put it all in the crockpot and have it ready in the morning for me. It's so easy. The leftovers can easily be packed up.
I did make it on the stovetop this morning and wouldn't ya know...I forgot about it and it overflowed I hate when that happens.

 

[ironwings]

Ok, I sucked on the water yesterday and wind up having 10 Medjool dates as a cheat. My excuse was that I reached my desired weight and have to be careful from now on, so I wanted to be bad once more. Shit that put me at 400g carbs..
However, today I'll do my 100% best to drink a gallon.

LOL - you certainly deserve the cheat. I didn't get anywhere near a gallon yesterday and I'm not doing very good today either. I better go get some now ;-)

 

[Black Boxster]

IW, here is an oatmeal recipe. You can try it for variety and if you still don't like it, then you don't.

1/3 cup of steel cut oatmeal (I eat Coach's oats, which I think is the best, but McAnn's can do)NO quaker please!
1 cup of water.
1/4 tsp of salt.
1/2 tsp of cinnamon.
5 cloves.
Dash of fresh nutmeg.
Stevia to taste.

Bring to a boil and add oats. lower the fire and stir frequently till you get the desired consistency. I believe everything should be customized to the individual b/c we all have different taste. If there are other spices that you like, you can substitute or add. I'm always changing the spices. Let me know how that goes.

That sounds really good!...color me stupid, but what is Stevia?? I'm assuming a sweetener, but I've only used splenda...any pros or cons to stevia??

 

[Thandie]

That sounds really good!...color me stupid, but what is Stevia?? I'm assuming a sweetener, but I've only used splenda...any pros or cons to stevia??

Stevia is natural sugar. It comes from a plant from Peru. It has a bit of an after taste like anything else, which you have to get used to it, but once you do, there's nothing better.

 

[mommalu]

Stevia is natural sugar. It comes from a plant from Peru. It has a bit of an after taste like anything else, which you have to get used to it, but once you do, there's nothing better.

I also agree!! I started using stevia about 2 months ago and love it. I used to use splenda all the time and now I can't even stand the taste of it.
If you have a local co-op~ they carry it in their bulk section. I buy the pure so you use just a "tiny" amount. Pricy but worth it!!(IMO)

 

[Black Boxster]

Stevia is natural sugar. It comes from a plant from Peru. It has a bit of an after taste like anything else, which you have to get used to it, but once you do, there's nothing better.

Any carbs like sugar or is a "carb free" sweetener??...now I'm gonna have to google it to answer my own question!!

 

[Thandie]

Any carbs like sugar or is a "carb free" sweetener??...now I'm gonna have to google it to answer my own question!!

The only thing that's totally free of anything is water.
Stevia has less the 1g of carbs per package. Barely nothing!

 

[ironwings]

Onebreath and I were making protein bars Sunday night from a recipe in needto's Anabolic Kitchen. It called for Stevia Blend. Haven't been able to find it anywhere but it sounded much more interesting than Stevia (which I don't like the taste of - and really haven't used any sugar in ages - real or substitute).

Needto gave me a link: Stevia Blends @ Steviva Brand Stevia and Stevioside

He says this product holds together much better during cooking/baking because it is granular like sugar. Thought I'd share for those of you who cook with it!

 

[OMEGA]

Never tried oats in the crockpot. Is the consistency different? taste?

it would be MUCH more broken down and 'mushy'

crock pot cooking very much breaks down food almost like "pre digestion"

makes food, ESPECIALLY proteins much more user friendly and GI tract comfortable

 

[Thandie]

it would be MUCH more broken down and 'mushy'

crock pot cooking very much breaks down food almost like "pre digestion"

makes food, ESPECIALLY proteins much more user friendly and GI tract comfortable

Thanks,Omega!
I'll try that for variaty. Hmm, maybe I'll try cooking beef in it.

 

[ironwings]

Quick update - still going at it with fasted cardio in the mornings 7 days and 4 evening strength sessions. I'm taking it easy but have found a few exercises that I can do effectively so I am simply focusing on those: bicep curls, cable curls, skull crushers, bent over rows, rack deads, leg press with different foot positions, good mornings, quad extensions, ham curls, smith glute bridge. Pretty basic stuff. Hit another record on Sunday with leg press @ 540lb + 150lb sled. I think that was after 6 sets working my way up in weight. Of course, I only pressed it twice and onebreath had to save me on the third. I have to stop this nonsense. I in no way need larger quads.

I stopped taking Flame and Stim this week. I have been a bit nausaes in the mornings lately and I think it is from popping so many pills first thing. I've now spread out my drugs ;-) throughout the day and I'm feeling much better. I hope to return to using Flame/Stim in a few weeks.

Diet is on track again with macros (except my protein has been a little low lately) and my water consumption is up (how are you doing Thandie?). Weight is the same at 129.

 

[OneBreath]

This is motivation. I'm only 200lbs ahead of you at 9 reps. I can't let you catch up. It would be emasculating

 

[Thandie]

Quick update - still going at it with fasted cardio in the mornings 7 days and 4 evening strength sessions. I'm taking it easy but have found a few exercises that I can do effectively so I am simply focusing on those: bicep curls, cable curls, skull crushers, bent over rows, rack deads, leg press with different foot positions, good mornings, quad extensions, ham curls, smith glute bridge. Pretty basic stuff. Hit another record on Sunday with leg press @ 540lb + 150lb sled. I think that was after 6 sets working my way up in weight. Of course, I only pressed it twice and onebreath had to save me on the third. I have to stop this nonsense. I in no way need larger quads.

I stopped taking Flame and Stim this week. I have been a bit nausaes in the mornings lately and I think it is from popping so many pills first thing. I've now spread out my drugs ;-) throughout the day and I'm feeling much better. I hope to return to using Flame/Stim in a few weeks.

Diet is on track again with macros (except my protein has been a little low lately) and my water consumption is up (how are you doing Thandie?). Weight is the same at 129.

540 lbs? That's freaking awesome!
IW, I started a thread on the water challenge. Lets post everyday on how much water we're consuming.
Close to 3/4 gallon yesterday for me. I need to catch up!

 

[ironwings]

This is motivation. I'm only 200lbs ahead of you at 9 reps. I can't let you catch up. It would be emasculating

Yes, but those arms saved my a@# on the third rep. You lifted that sled like it was a paper plate. I was ready to be crushed. Bad thing is, my legs are just about as thick as yours ;-)

 

[*ebony*]

Yes, but those arms saved my a@# on the third rep. You lifted that sled like it was a paper plate. I was ready to be crushed. Bad thing is, my legs are just about as thick as yours ;-)

hey girl!
haven't been on EF much these days. just catching up on this thread.

nothing wrong with thick legs! that's what i tell myself anyways. and you have awesome legs. lets trade. you can have my fat ones and I'll take yours along with all those beautiful muscles in tact.

 

[ironwings]

hey girl!
haven't been on EF much these days. just catching up on this thread.

nothing wrong with thick legs! that's what i tell myself anyways. and you have awesome legs. lets trade. you can have my fat ones and I'll take yours along with all those beautiful muscles in tact.

You are looking good these days lady!

 

[ironwings]

it would be MUCH more broken down and 'mushy'

crock pot cooking very much breaks down food almost like "pre digestion"

makes food, ESPECIALLY proteins much more user friendly and GI tract comfortable

thanks omega - very interesting. I love the crockpot - favorite is chicken and veggies. Trying oatmeal tonight - I just never thought of the benefits of the food being broken down so.

Thanks!

 

[mommalu]

Trying oatmeal tonight /quote]

IW~ Are you using the Steel cut oats or Old fashioned oats?

 

[localgirl]

hey girl- been a while since ive checked into EF.
First off- WOW on the 540 press, I for one share the love of pushing my legs to the max ( big muscular legs are deadly!! )!
Secondly- love following your journal, you post so many interesting methods to working out. What would YOU suggest would be the besst, most effective fat burning cardio though? I have been doing HIIT, 20 min. 4x a week & honestly, it kills me... I have let my cardio slide & now I have no motivaiton to get on that tredmill...
Oh & I recently discovered crock pot cooking too! It is wonderful tossing veggies & meat in a pot & letting the flavors embrace each other!! easy & healthy & delicious!!

much love!
LG

 

[ironwings]

Trying oatmeal tonight /quote]

IW~ Are you using the Steel cut oats or Old fashioned oats?

Sorry for the late response.

Steel cut. I've tried everything. LOL

 

[ironwings]

hey girl- been a while since ive checked into EF.
First off- WOW on the 540 press, I for one share the love of pushing my legs to the max ( big muscular legs are deadly!! )!
Secondly- love following your journal, you post so many interesting methods to working out. What would YOU suggest would be the besst, most effective fat burning cardio though? I have been doing HIIT, 20 min. 4x a week & honestly, it kills me... I have let my cardio slide & now I have no motivaiton to get on that tredmill...
Oh & I recently discovered crock pot cooking too! It is wonderful tossing veggies & meat in a pot & letting the flavors embrace each other!! easy & healthy & delicious!!

much love!
LG

Switch it up girl.

Honestly, I am now doing 45 minutes to an hour of steady state fasted cardio first thing on the mornings I don't lift - and sometimes then too. I prefer the treadmill gradually going up in incline and speed. I keep my heart rate between 130 - 145. Audio books and podcasts make it bearable. I learn all kinds of cool stuff while I strutt on the hamster wheel. I also like to add 20 - 30 minutes on the treadmill after lifting. While lifting your fat cells get all excited and a trot on the treadmill (or any cardio) will oxidize the fat cells (and other byproducts like lactic acid). I think about 10 minutes will get rid of the by products that you don't want hanging around but a good 20 - 30 really heat up those fat cells.

So in gidst, try doing some longer steady state cardio on days you don't lift and a quick little moderate cardio after your lifting. You may also want to switch up your weight training to supersets or giant sets to keep your heart rate high.

Good to see you around - I'm really proud of you for reaching your goal!!

 

[ironwings]

Ok, here is the lowdown. I've been playing around in the gym during December, no particular program, just playing. I kept up with cardio every day - typically 45 minutes to an hour of steady state. No HIIT, no tabata's, no boxing

I had planned on starting DC training in January but after much thought this past week I am going to hold off. I am still a bit uncomfortable lifting over my head and doing push/pull movements with my upper body so I am somewhat limited and do not want to go into such intense training with that being the case.

This will be my program for at least the next 4 weeks:

Cardio
45 minutes to an hour steady state fasted on days that I don't lift - I've come to not be able to function without this.

20 minutes post lifting moderate pace cardio

Strength: I am focusing on supersets to failure. Upper/lower body split in days.

Day 1: Lower body, no supersets

Sumo Leg Press - 3x failure, widowmaker
Leg Press - 4 workup sets, widowmaker
Good Mornings - extremely slow 3x 8 - 10

Day 2: Upper body, supersets

4x failure (typically 10 - 12 times)

Rack Deads superset Cable Rope Front Raises

Floor rows (for the life of me I can't remember what these are called) superset Shoulder Complex (front raise, upright row, press)

BB Bicep Curls superset Cable Pressdown

Day 3: Lower Body supersets

4x failure (typically 10 - 12)

Leg Extensions superset Deadlift Step Ups

4x failure (typically 15 - 18)

Lying Leg Curls superset Smith Squat (various foot positions)

Abs and low back extensions

Day 4: Repeat Upper supersets


Nutrition and Supplements

10mg Var
Fish Oil as always
Daily Vitamin as always
May start back on Lipoflame

Cardio only days - 4 meals (9am, 11:30, 2:00, 6:00)

Strength days -

5:45AM - 8AM
Pre workout: 10g whey shake, 1/2 cup eggs
During workout: 6g BCAA
Post workout: 20g whey shake and some clean carbs

11:00
Breakfast: Veggie Omelet, turkey wrap or the like

2:00
Lunch with protein, carbs, fat

6:00
Dinner with protein, fat and a small amount of carbs

__________________________
It's on!

 

[ironwings]

I forgot to add that on strength days I will add a casein shake before bed.

 

[ironwings]

Sunday's lower body workout:

Sumo Leg Presses - 1x16, 2 plates, 1x14, 2 plates, 1x12, 2 plates, 1x20 widowmaker, 2 plates *
Leg Presses - 1x17, 4 plates, 1x15, 6 plates, 1x11, 8 plates, 1x9, 10 plates, 1x20 widowmaker, 6 plates
Good Mornings (super slow, a tad past parallel) - 65lbs, 1x9, 1x9, 1x7

I don't recall doing cardio after. We were celebrating my son's birthday and were on a tight schedule to get the day started! We went roller skating though for 2 hours - that has to count a little!

*I need to add a little weight, I finished without screaming.

 

[ironwings]

Upper body supersets

Rack Deads 1x16, 115lb, 1x15, 135lb, 1x13, 155lb, 1x8, 175lb
Rope Shoulder Raise (stand away from cable and pull rope through the legs as a front raise, then at shoulder height, stretch the rope out to the sides) 1x9, 30lb, 1x7, 30lbs, 1x5, 30lbs

Pendlay Row 1x16, 80lbs, 1x14, 90lbs, 1x12, 90lbs (these make me spin)
Shoulder Complex 1x14, 20lbs, 1x11, 20lbs, 1x7, 20lbs

Barbell Curl 1x20, 40lbs, 1x14, 40lbs, 1x7, 40lbs
Tricep Pull Down 1x20, 40lbs, 1x17, 40lbs, 1x12, 40lbs

20 minutes cardio - treadmill, incline 7 - 10, speed 3.6

I have a hard time eating as soon as I wake up but I made it happen today. Happy New Year!

 

[abxavier]

Love reading your stuff!!!

Keep posting!

(As of right now, I look like you did on your before pics. And I always thought there was nothing wrong with it. Until now. I'd love to have your abs!)

 

[OneBreath]

Love reading your stuff!!!

Keep posting!

(As of right now, I look like you did on your before pics. And I always thought there was nothing wrong with it. Until now. I'd love to have your abs!)

Oh there's nothing wrong with it, just different flavors per say

Ironwings works very hard for those abs. She would probably be even more ripped if i didn't suggest pizza so often lol

 

[ironwings]

You will get there. I promise. Don't be afraid to put on some mass. I got up to 142lbs before I started cutting. You have to build muscle to see it ;-)

Sorry I've been M.I.A. - January is a busy month. I'll post up this weeks workouts in a minute...

 

[ironwings]

Oh there's nothing wrong with it, just different flavors per say

Ironwings works very hard for those abs. She would probably be even more ripped if i didn't suggest pizza so often lol

No need to cover for me onebreath ;-) I'm the pizza freak. It has been tradition on Friday's since I was a little one and until I absolutely can't handle it anymore I will continue. We do make it a habit to find places that use fresh ingredients. Never pizza hut, domino's, papa johns - never. But, you didn't hear me say that - I would never encourage anyone to eat pizza (except for onebreath).

Yes in deed I would be ripped if I dieted. I have tons of lean muscle mass but 19% body fat is covering some of it! I work extremely hard in the gym and workouts are body maintenance to me. They are never, ever skipped. Ever. I am working now to get my bodyfat to 17% - I'd like to be in homeostasis there. I have good nutrition rules I play by and I know my macro's well. BUT, I'm not a believer in dieting. I do it from time to time but it is not sustainable for me. I prefer to lose bodyfat gradually, build muscle fast, and eat as I may.

Friday pizza is on! I was eating it in October when those pics were taken but I am well aware not many can do that. I'm due for another round of progress pics at the end of the month!

 

[ironwings]

I've missed posting this week! January is always crazy. Here are my last three workouts and progress:

down to 128lbs - I'm noticing my arms/shoulders have suffered from my lack of attention to them in December - I've reworked my 2 upper body days to be a little different. I hope to incorporate more shoulders by the end of the month. Chest? Who knows.

Lower body, no supersets

Sumo Leg Press - 140lbs +sled - 1x14, 1x12, 1x10, widowmaker*
Leg Press - 4 workup sets 17x180lb, 15x270lb, 13x360lbs, 10x450lb, widowmaker with 450lb
Good Mornings - extremely slow (count of 6 down and up) - 65lbs, 2x10, 3x20 (count of 2 up and down)

*Still playing with my weight on these. I should not be able to do a widowmaker with the same weight I press 14 times. This week I will go to 160 for my work up reps and 140 for the widowmaker.

Upper body, supersets

Rack Deads - 1x15, 115lb, 1x15, 135lb, 1x13, 155lb, 1x13, 175lb, 1x8, 200lb
superset Cable Rope Front Raises with side extension - 25lbs, 1x12, 1x9, 1x7

Pendelay rows (I get a little glute work in here too) - 65lbs, 1x14, 1x14, 1x11, 1x8
superset Shoulder Complex - 20lbs, 4x10

BB Bicep Curls - 50lbs, 1x11, 1x11, 1x9
superset Cable Pressdown - 60lbs, 1x15, 1x15, 1x13

Incline Bicep Curls - 15lb db, 1x11, 1x10, 1x10
superset Rope Pressdown - 40lb, 1x15, 1x13, 1x11

Lower Body supersets

Leg Extensions (full extension on hammer strength and slow negative) - 30lbs, 4x10
superset Deadlift Step Ups - 25lb db, 4x10 each leg

Lying Leg Curls (force up on hammer strength, slow negative) - 30lbs, 3x15
superset Smith Squat (narrow, butt to calves) - 80lbs, 3x12

**45 minute cardio on non strength days with ab work, 15 - 20 min cardio after strength
*** Nutrition is as planned with the exception of this morning. I did not eat before legs and no protein shake before or after. Bad, bad.
__________________

 

[abxavier]

I have a quick question...

I just got lipoflame today. I took one before my work out today. Gave me a great boost of sustained energy..

Question, though... On days that I don't work out or do cardio (relaxation days) when/how should I take them?

 

[ironwings]

I have a quick question...

I just got lipoflame today. I took one before my work out today. Gave me a great boost of sustained energy..

Question, though... On days that I don't work out or do cardio (relaxation days) when/how should I take them?

Only take them prior to workout. Gradually up your dose - probably won't ever need more than 3.

If you want something daily consider getting LipoStim.

 

[ironwings]

The diet gods were out Friday night. My favorite pizza joint was packed so no pizza for me. Maybe that is why I am up at 3am - LOL!

That pizza comment earlier must have made some of you guys curious about my diet. I really never journal specifics on here because I don't want to be a bad example. I use FitDay to track my macros on occasion, particularly if my diet is changing or I add/take away foods. (Although I'm learning about other programs that are much more fun to use - you know us Americans - we need to be entertained!) I am in no way a dieter. Not yet anyway.

Just recently I started working on pre/post workout nutrition. I've always been terrible about it. I'll journal my nutrition occasionally so you can see all my bad habits ;-)

Here are a couple days from this past week (chosen based on a strength day, cardio day, and a Friday to include one of my cheat meals):

*I drink water unless I have noted otherwise

Tuesday
preworkout - 1/2 cup egg beaters, 10g whey protein shake (this was the worst shake I have ever made - too early in the morning I suppose!)
workout - 6g BCAA in 32oz of water mixed with Crystal Light
postworkout - 1/2 cup eggs, 20g whey protein shake with banana
11:00 - 1/3 cup egg beaters, 1/2 cup chopped tomatoes, handful of diced green peppers all wrapped up in a low carb tortilla
2:30 - 5oz low sodium deli turkey, 1/2 slice white cheddar, 1 slice of whole grain bread
7:30 (way too many hours after last meal) - 3/4 chicken breast with marinara sauce

Wednesday - cardio only
after morning cardio - 2 slices whole grain bread toasted - one with peanut butter
11:30 - nice garden salad with vinegrette dressing and bowl of veggie soup (oh my where is my protein??) - unsweet tea
3:00 - apple and 20g whey protein shake
6:30 - 1/3lb Mustard Steak (made with flank steak from needto's cookbook), small side salad and a tsp or so of white cheddar

Friday
after morning cardio - cup of mixed fruit, protein bar
sipped on water with a fiber supplement
1:30 - chicken, green peppers, onions over 1/2 cup brown rice
3:00 - 1/4 cup protein pudding
6:30 - fresh made hamburger with ketchup, side salad with french dressing, and I stole a few homemade potato chips from my son (ok, maybe a handful) - unsweet tea

**note: I've had a cold this week

______________________
I'll continue to post nutrition a couple days a week.

 

[Thandie]

The diet gods were out Friday night. My favorite pizza joint was packed so no pizza for me. Maybe that is why I am up at 3am - LOL!

That pizza comment earlier must have made some of you guys curious about my diet. I really never journal specifics on here because I don't want to be a bad example. I use FitDay to track my macros on occasion, particularly if my diet is changing or I add/take away foods. (Although I'm learning about other programs that are much more fun to use - you know us Americans - we need to be entertained!) I am in no way a dieter. Not yet anyway.

Just recently I started working on pre/post workout nutrition. I've always been terrible about it. I'll journal my nutrition occasionally so you can see all my bad habits ;-)

Here are a couple days from this past week (chosen based on a strength day, cardio day, and a Friday to include one of my cheat meals):

*I drink water unless I have noted otherwise

Tuesday
preworkout - 1/2 cup egg beaters, 10g whey protein shake (this was the worst shake I have ever made - too early in the morning I suppose!)
workout - 6g BCAA in 32oz of water mixed with Crystal Light
postworkout - 1/2 cup eggs, 20g whey protein shake with banana
11:00 - 1/3 cup egg beaters, 1/2 cup chopped tomatoes, handful of diced green peppers all wrapped up in a low carb tortilla
2:30 - 5oz low sodium deli turkey, 1/2 slice white cheddar, 1 slice of whole grain bread
7:30 (way too many hours after last meal) - 3/4 chicken breast with marinara sauce

Wednesday - cardio only
after morning cardio - 2 slices whole grain bread toasted - one with peanut butter
11:30 - nice garden salad with vinegrette dressing and bowl of veggie soup (oh my where is my protein??) - unsweet tea
3:00 - apple and 20g whey protein shake
6:30 - 1/3lb Mustard Steak (made with flank steak from needto's cookbook), small side salad and a tsp or so of white cheddar

Friday
after morning cardio - cup of mixed fruit, protein bar
sipped on water with a fiber supplement
1:30 - chicken, green peppers, onions over 1/2 cup brown rice
3:00 - 1/4 cup protein pudding
6:30 - fresh made hamburger with ketchup, side salad with french dressing, and I stole a few homemade potato chips from my son (ok, maybe a handful) - unsweet tea

**note: I've had a cold this week

______________________
I'll continue to post nutrition a couple days a week.

I'm only going to give you a couple of suggestions since you already said you're not into dieting. I'm sure you'll be ready when you're ready.

If you use a BCAA that tastes good, you wont need to add Chrystal light. I use Xtend BCAA, watermelon flavor and is really good.

Have protein after cardio rather the carbs (especially processed)
A small amout of carbs before cardio and protein after.

Pizza sounds good!!
I always have 1 or 2 small slices of pizza the day of contest. It makes my muscles nice and full. Other then that I haven'thad it for years.

 

[mommalu]

Pizza sounds good!!
I always have 1 or 2 small slices of pizza the day of contest. It makes my muscles nice and full. Other then that I haven'thad it for years.

Now I feel bad that I had the pizza. (years thandie? WOW)
I think I'm really disciplined with my diet, but an occasional treat is nice.
There's a lady at work that brings baked treats 3X/week to share because she LOVES to bake and her hubby does not eat it. My co-workers are amazed how I can always walk right past the goodies and not give in.

 

[ironwings]

I'm only going to give you a couple of suggestions since you already said you're not into dieting. I'm sure you'll be ready when you're ready.

If you use a BCAA that tastes good, you wont need to add Chrystal light. I use Xtend BCAA, watermelon flavor and is really good.

Have protein after cardio rather the carbs (especially processed)
A small amout of carbs before cardio and protein after.

Pizza sounds good!!
I always have 1 or 2 small slices of pizza the day of contest. It makes my muscles nice and full. Other then that I haven'thad it for years.

Thanks for the BCAA tip - I have the worst stuff you could ever imagine! I don't eat anything before my cardio in the morning - if for some reason I need to because my cardio is later in the morning I eat only protein. Although it is contraversial, eating carbs before your cardio in the morning affects your glycogen stores - defeating the purpose of fasted morning cardio. Because typically my carb cut offs are before 6 (sometimes way before 6) I'm glycogen depleted in the morning. However, if you are going to have a high intesity workout or work for an hour or more (like a spin class for ex.) you want a few clean carbs.

Thanks for the tip about carbs after cardio. Why do you recommend this? I find that I can't function through the day without them first thing and that they replenish my glycogen depletion. (I'm physically active all day) However, processed is NOT your best option! Thus my note about "please don't follow my diet" - LOL. A couple months ago I cut carbs by not having them after cardio or at night and I was physically miserable. Onebreath and I thought me to be hyperglocemic. I have found that by adding them back in I am even steven. Thandie - would it be beneficial to have my protein and fat and then carbs seperate an hour later? **note peanut butter on whole grain bread is not typically in my diet!

I am definitely not an example for nutrition if you are trying to get lean. I haven't posted my meals before because I don't want to lead anyone down the wrong path - fortunately I can eat like that and look like my pics in October (actually I was eating much worse then). Genetics and intense training. Could you imagine if I did diet? Well, I did once and looked god aweful. Thandie - keep it coming - I'll continue to post a couple days a week!!

I know as I continue to age my diet will have to get tighter and tigher! Argh...

 

[ironwings]

My last training partner had superior genetics like you IW. She ALWAYS ate but sometimes her diet was TERRIBLE and yet she looked AMAZING!!!

For those of us who know that we can't do that we sorta just accept it and do what we have to do.

But you are correct that as you get older you will have to make adjustments. Or you might not. Every now and then bodies get *lucky like that*. Enjoy the body you got!

As I am aging I am definitely having to change my habits. I would hate to post what my diet was like a year ago And, I know better.

I'm always adjusting depending on how my body reacts. I sure hope to age gracefully just as you vets have!

 

[Thandie]

Now I feel bad that I had the pizza. (years thandie? WOW)
I think I'm really disciplined with my diet, but an occasional treat is nice.
There's a lady at work that brings baked treats 3X/week to share because she LOVES to bake and her hubby does not eat it. My co-workers are amazed how I can always walk right past the goodies and not give in.

I do get treats once in a while, but I always end up having something else more important to me then pizza, since we can't have everything.
I'm also good about not giving in. It never bothers me what other people are having.

 

[Thandie]

Thanks for the BCAA tip - I have the worst stuff you could ever imagine! I don't eat anything before my cardio in the morning - if for some reason I need to because my cardio is later in the morning I eat only protein. Although it is contraversial, eating carbs before your cardio in the morning affects your glycogen stores - defeating the purpose of fasted morning cardio. Because typically my carb cut offs are before 6 (sometimes way before 6) I'm glycogen depleted in the morning. However, if you are going to have a high intesity workout or work for an hour or more (like a spin class for ex.) you want a few clean carbs.

Thanks for the tip about carbs after cardio. Why do you recommend this? I find that I can't function through the day without them first thing and that they replenish my glycogen depletion. (I'm physically active all day) However, processed is NOT your best option! Thus my note about "please don't follow my diet" - LOL. A couple months ago I cut carbs by not having them after cardio or at night and I was physically miserable. Onebreath and I thought me to be hyperglocemic. I have found that by adding them back in I am even steven. Thandie - would it be beneficial to have my protein and fat and then carbs seperate an hour later? **note peanut butter on whole grain bread is not typically in my diet!

I am definitely not an example for nutrition if you are trying to get lean. I haven't posted my meals before because I don't want to lead anyone down the wrong path - fortunately I can eat like that and look like my pics in October (actually I was eating much worse then). Genetics and intense training. Could you imagine if I did diet? Well, I did once and looked god aweful. Thandie - keep it coming - I'll continue to post a couple days a week!!

I know as I continue to age my diet will have to get tighter and tigher! Argh...

I'm guessing the reason why you felt ill from not having carbs after cardio was because you were not getting enough carbs to begin with.

When I was younger I was also able to eat anything I wanted and my body stayed the same. It started changing in my 40's, but things go downhill as we get older. Your metabolism slows down, hormones change, etc..

Cardio and protein and carbs.

As far as fasted cardio - it matters how you execute it. Duration, intensity, pre and post nutrition, etc. In a muscle sparing sense, you want to be getting protein into you, post a fasted cardio session, otherwise you will lose muscle. But having CHO immediately after a cardio session is probably a bit of a waste as you were doing, as that would stop the fat burning process.
Yes - eating protein right after training or cardio stops catabolism, but allows fat burning to continue unabated. As soon as you add carbs, in a continuum sense, you slow down/stop fat usage and even create fat storage. The other side of the coin with carbs is that they ARE the anabolic factor, so after training, you should have some even when dieting.

I'd use very small amounts of carbs and BCAAs before morning cardio; small being 10-15 grams. And, not all cardio has to be in the a.m.; the benefits to that have some cons as well – such as losing muscle as I mentioned. I would never do high-intensity cardio in the morning.

If it’s in the afternoon, depends on the structure of the whole morning, but for 15-20 minutes of higher-intensity cardio, you won't need much food (since you would have had a meal or two already). Blood sugar/liver glycogen alone will keep you from crashing...BUT, I'd have a little something just prior in order to make sure you had that initial burst. If you had normal meals at 6:00 and 9:00, for example, and you were doing cardio at noon; at about 11:30 I'd have about 1/4 c of oats and 2 scoops of BCAAs or a rice cake, 1 tbsp PB and the BCAAs, then do the cardio, then eat a mostly-protein/fibrous vegetable lunch, then the next meal normal. That is, of course, if you're using the cardio as part of weight loss. If you're in the off-season, I'd go ahead and have a normal amount of carbs/starch at lunch but still keep the pre-cardio stuff the same.

I forgot to add. Once you have the protein immediately after cardio, you can have a regular meal containing protein and cho 1 1/2-2 hours later. I usually have it 1 to 1.5 hours later bc I'm very hungry in the morning. I don't feel satisfied till about my 4th meal.

I hope that helps..

 

[mommalu]

I would never do high-intensity cardio in the morning

What if this is the only time you can do it?

 

[Thandie]

What if this is the only time you can do it?

It doesn't have to be high intensity and it doesnt have to be fasted. I usually eat breakfast; lift; do cardio; have protein and have protein with a small salad 1.5 hour later.

If you're lifting and doing cardio at the same time, I hope you're lifting first, then cardio thereafter or you'll burn your energy and muscles before lifting.

 

[mommalu]

If you're lifting and doing cardio at the same time, I hope you're lifting first, then cardio thereafter or you'll burn your energy and muscles before lifting.

Yes, I am lifting first and then 20-30 min of cardio.
Like you said, I wouldn't have enough energy to lift if I did cardio first.