Very 1st log for Beauts!!

[*Bunny*]

Hey all


So meal #4 was

A whole bunch of steamed broccoli
some lean roast beast


goin to the gym now - gonna pop my CB
then have a shake & some almonds when I get home and head to bed.

Later,

B

What time are you takign the CB? In the evening? Are you able to sleep fairly easily like me? Just curious

Have a great weekend!
-------------------------------
Nelms, you are too kind, really...

 

[Beauts]

Thanks so much Nelms! I'll read it later today when I get some free time.

And yes, Bunny, I can sleep easily with the CB.



Busy at work today.
Will log later,



B

 

[iceprincess]

Hope you have a great day beauts!! Don't let them work you too hard

 

[Beauts]

Beauts! Here we go…finally!

I had some issues with your weights and your description of yourself. They contradicted each other (just a little bit, though), and that is why I had to ask all the questions. You confirmed what I thought, though: you are not lifting your legs to their maximal effort. For what I needed to know, that is good news, so let’s move on!

Ok, you’re 5’4” and 210. You have good muscle, especially in your legs, but you also have a decent amount of bodyfat. You also have a previous injury with your shoulder that has created a muscular imbalance or weakness. Understandable.

We really need to take a long-term perspective on your program. It’s not going to be glamorous, but I hope you’ll see the importance of fixing your shoulder imbalance. Think about it: Whether you push (chest, deltoids) or pull (lats, rear delts) with your upper body, you are using your shoulders. Training through an imbalance for an extended period of time is actually going to make the problem worse and potentially create further muscular problems. So…it’s time to fix it early! I promise you will be glad you did, and the good thing is that you can lose weight at the same time, as long as you’re eating properly.

To fix the strength difference, you’ll be doing dumbbell work, almost exclusively. You will ALWAYS do your weak shoulder first, no matter what the movement, and you will NEVER do more reps or weight on the strong side than you were able to complete on the weak side.

So, that takes care of the upper body explanation. For the lower body, we are going to capitalize on the fact that you already have good musculature. You’ll only work your legs twice per week – once heavy, and once moderate. We’re going to ditch the machines, wherever possible. The goal of this is to maintain what muscle you have. That is all. If you happen to gain some more muscle, then great; however, it will be considered a bonus.

I need for you to purchase some adjustable ankle weights. By adjustable, I mean the ones that are 2.5 lbs. each and have .5 lb. weights that you can take in and out of them. Because you are doing dumbbell work, this will be your means of progression. As silly as it feels, if you did 25 lb. dumbbells for dumbbell rows one week, the next week I want you to put the ankle weight on your hand with .5 lbs. in it and do dumbbell rows with the 25 lb. dumbbell again (25.5 lbs.). After 5 weeks, you’ll be at 27.5 lbs, and you’ll need to add another 2.5 lbs. before we get to the 30 lb. dumbbell. This presents a problem. You can either get another pair of wrist weights (non-adjustable 2.5 lbs. would be fine), or you can buy Plate Mates (Google it). You may advance faster than that initially (1 lb./week), but at some point it will slow down. We want to milk it as long as we can.

Here is the workout. It’s pretty generic, but you need the basics right now. I have a sick, twisted reason for everything, so feel free to ask questions.

Monday
A: Superset 3 sets of 10
Squat
DB Incline

B: Superset 3 sets of 10
1 Arm Lat pulldown
1 Arm Alternating Lateral Raise

Cardio: as long as you’d like, up to 40 minutes

Tuesday: Cardio and Abs
8-10 HIIT intervals, followed by 20+ minutes of inclined (>6%) treadmill walking

Wednesday:
A: Superset 4 sets of 8
Alternating Lunges - I want this to be very light...more of a flexibility exercise
DB Alternating Military Press
1 Arm Seated Row

Cardio: as long as you’d like, up to 40 minutes

Thursday: Cardio and abs
8-10 HIIT intervals, followed by 20+ minutes of inclined (>6%) treadmill walking

Friday:
A: Superset 5 sets of 6-7
Squat
DB Bench

B: Superset 5 sets of
DB Row (6)
Forward Raise (8)

Cardio: as long as you’d like, up to 40 minutes



Ok, let’s start with that and see what questions you have. For the 1 Arm machine exercises, see if your gym has a single-handed grip (preferred) or a narrow v-grip, and do the exercise with the same range of motion as if you were doing it with two hands. Do not forget what is in bold above regarding your weak shoulder!!

Thank you so much, Nelms! I really appreciate your help.
One question, though. How much weight am I using?

I'll look up the Plate Mates this aft.

B

 

[Beauts]

ok girls. So it's my time to fess up.
In short, Friday night had a party, drank too much and it messed me up for 2 days (sat & sun were my off days anyway though). Sunday and Monday I ate all of the wrong things and too much of them (YIKES). Woke up this am and was swollen like a stuffed sausage. I got back to my diet right away today though. Problem is that I wasn't feeling well yesterday so went to Dr.s today and found I have a raging bladder infection that has made it's way to kidneys. Only symptom I usually get is burning when going for a pee and he said because of the amount of water I've been drinking I didn't notice. I've also had a headache for the last 2 weeks and just blamed it on lowering my carbs (he said a headache is actually a later stage symptom of bladder/kidney infections - who knew?) So, I started my antibiotics today and really feel all around crappy so I want to take tonight off to rest. This means 2 days off (yest and today) that should have been workout days.
I feel terrible, guilty and actually feel like quiting already (i'm also in a really pissy mood). I know I won't - I'll get back to the gym tomorrow.
How much damage have I done, girls? I've set myself back 2 days and I've gained 5 pounds. (Over one weekend?? WTF??? Please tell me it's water for the love of God, will you.
Anyway - my rant is over. Just need some encouragement. PLEASE!!!!!!



B



PS Thanks.

 

[scorpiogirl]

ok girls. So it's my time to fess up.
In short, Friday night had a party, drank too much and it messed me up for 2 days (sat & sun were my off days anyway though). Sunday and Monday I ate all of the wrong things and too much of them (YIKES). Woke up this am and was swollen like a stuffed sausage. I got back to my diet right away today though. Problem is that I wasn't feeling well yesterday so went to Dr.s today and found I have a raging bladder infection that has made it's way to kidneys. Only symptom I usually get is burning when going for a pee and he said because of the amount of water I've been drinking I didn't notice. I've also had a headache for the last 2 weeks and just blamed it on lowering my carbs (he said a headache is actually a later stage symptom of bladder/kidney infections - who knew?) So, I started my antibiotics today and really feel all around crappy so I want to take tonight off to rest. This means 2 days off (yest and today) that should have been workout days.
I feel terrible, guilty and actually feel like quiting already (i'm also in a really pissy mood). I know I won't - I'll get back to the gym tomorrow.
How much damage have I done, girls? I've set myself back 2 days and I've gained 5 pounds. (Over one weekend?? WTF??? Please tell me it's water for the love of God, will you.
Anyway - my rant is over. Just need some encouragement. PLEASE!!!!!!



B



PS Thanks.

HIGHTLY doubtful that you've done any REAL damage! ...other than to your kidney's, of course. It was bad with just the kidney infection, but then you dumped alcohol on top of it.....ohhhh, I bet the kidney's are PIS-SY - lol

Oh, you'll be FINE! You blew up from eating all the crap and ended up with tons of water. Get back on your diet, get your rest, take your meds and straighten up, Missy!!!!! ....hope you're feeling better soon!

 

[ck2006]

ok girls. So it's my time to fess up.
In short, Friday night had a party, drank too much and it messed me up for 2 days (sat & sun were my off days anyway though). Sunday and Monday I ate all of the wrong things and too much of them (YIKES). Woke up this am and was swollen like a stuffed sausage. I got back to my diet right away today though. Problem is that I wasn't feeling well yesterday so went to Dr.s today and found I have a raging bladder infection that has made it's way to kidneys. Only symptom I usually get is burning when going for a pee and he said because of the amount of water I've been drinking I didn't notice. I've also had a headache for the last 2 weeks and just blamed it on lowering my carbs (he said a headache is actually a later stage symptom of bladder/kidney infections - who knew?) So, I started my antibiotics today and really feel all around crappy so I want to take tonight off to rest. This means 2 days off (yest and today) that should have been workout days.
I feel terrible, guilty and actually feel like quiting already (i'm also in a really pissy mood). I know I won't - I'll get back to the gym tomorrow.
How much damage have I done, girls? I've set myself back 2 days and I've gained 5 pounds. (Over one weekend?? WTF??? Please tell me it's water for the love of God, will you.
Anyway - my rant is over. Just need some encouragement. PLEASE!!!!!!



B



PS Thanks.

I just got over being sick. I was off for a whole week and gained 5 pounds. My weight came off after four days but that is after I started working out and being able to eat properly again. We all have days like that....don't worry....get back on track and watch your diet while you can't work out. Many people told me to rest cause my body needed it and they were right! (Thanks bunny/slaughter) Take the time you need for your body to heal, just watch your diet and get back at it when you can!

Hope your feeling better soon!

 

[*Bunny*]

I just got over being sick. I was off for a whole week and gained 5 pounds. My weight came off after four days but that is after I started working out and being able to eat properly again. We all have days like that....don't worry....get back on track and watch your diet while you can't work out. Many people told me to rest cause my body needed it and they were right! (Thanks bunny/slaughter) Take the time you need for your body to heal, just watch your diet and get back at it when you can!

Hope your feeling better soon!

^^ I totally agree with SG ...

You're welcome ck

 

[SgtSlaughter]

You're very welcome ck... anytime!

 

[Roonytunes]

I am recovering from a kidney infection. I have fluctuated 14lbs in the last 3 weeks - I gained 10lbs overnight after being diagnosed and then lost 14lbs while taking antibiotics. I have a small frame so it was rough for my body to handle. My point is that I think there is a lot of water retention when your waste disposal system isn't working properly, so I wouldn't worry too much about it.

I will however add that you need to take care of yourself during this time. Rest up, eat as well as you can and drink a lot of water. I hope you feel better soon