ironwings journal *

[ironwings]

Oh my ladies. I went snowboarding yesterday for the first time and I can't move today. I am physically ill from being so sore - kidneys. ovaries, glands - everything is inflamed! It is an amazing sport - I had no idea. I went skiing Saturday night and saw all these young kids whipping around on boards and thought "I'm in shape - I can absolutely do that." LOL - I was the oldest on the slope and it took me two hours of lessons to be able to actually come down a slope - even if only 20 feet at a time or so! Now that I'm all bruised up from falling I'm ready to go at it again soon! I'm hooked - and praying I don't feel like this again.

I will have some making up to do this week. I missed yesterday's workout and was hoping to make it up today but that obviously isn't going to happen. I can barely move much less put anything in my mouth to prepare for a workout.

I am getting more range of motion back and itching to go back to high volume. So it it. I'll post my new program in a bit. I was able to work shoulders for the first time in a couple months this past Saturday and it was great! If I could move them.

 

[ironwings]

Good for you! I know how you feel about getting hooked on an activity - how I feel about activities in the water.

Whatever helps you feel alive and keeps that blood pumping. GO FOR IT!

Amen to that. Activity outside of the gym is the most important aspect of living a healthy lifestyle. The gym is maintenance. Activity is soulful.

 

[ironwings]

Ok ladies. Enough of this low volume stuff. Can't take it anymore. The following is the strength program I will be huffing and puffing too for the next while. I will continue 45 minutes fasted cardio on off days and 15 minutes cardio after training.

Movements are super-set and noted by A1, A2, B1, B2 etc.

Lower Body Day 1

A1) BB Squat, 4x10,12,15,20 (weight accordingly)
A2) DB Romanian Deadlift, 4x 8-12
B1) Cable Bulgarian Split Squat, 3x12 each leg
B2) Unilateral lying leg curl (I may use a cable for this) 3x12 each leg
C1) Swiss Ball hip thrusts, 2-3 x 8-12
C2) Med ball jump squats, 2-3x 15-20
D1) Hanging knee raises, 2x8-10
D2) Low pulley lying reverse crunch, 2x10-12

Chest | Back

A1) Incline db bench press (to clavicle) 4x10,12,15,20
A2) Straight-arm high pulley pressdown, 4x8-12
B1) 1-arm db row rotating grip, 3x12 each arm
B2) 1-arm db press, rotating grip, 3x12 each arm
C1) Seated row to chest, wide grip, 2x8-12
C2) Hindu pushups, 2-3 max single
D1) Hurdler's Plank, 2x20-30


Lower Body Day 2

A1) Hack Squats, 4x8-12
A2) Leg Extensions, 4x15,12,10,20
B1) Lying leg curl, feet flexed out, 4x15, 12, 10
B2) Rope low cable pull through, 4x12
C1) Leg Press, 2 minutes
D1) Lying leg curl, 1x triple drop
D2) Ham stretch for 30 sec
E1) Med ball Russian Twist, 2x25 or so
E2) Side plank reach, 2x10 or so

Shoulder and Arms

A1) BB hang clean & press, 3x6
B1) Seated db press (holding weights up and moving one arm down at a time), 3x12
B2) DB lateral raise, thumbs up, 3x triple drop
C1) EZ bar underhand curls, 4x12-15
C2) Close grip EZ bar bench press, 4x12-15
D1) Repeat C1 4x10-12
E1) Zottman Curls, 2x12
E2) Overhand BB curl, 2x12

I finally feel alive again in the gym!

 

[ironwings]

OMG - if I HAD TO try to attempt that workout regimen I think I would die part way through.

...I feel like a slug as I head off to the gym. LOL

Silly goose - I think some just thrive off high volume and others do really well on low - no slug about it. I don't know why I'm so sadistic. And, I too about die mid way through. This past week after doing leg presses for 2 minutes with a measly 70lbs I thought I was having a heart attack. But, I love it. More than anything I'm thankful to work shoulders and chest again! We'll see how long I last...I might be coming back to my journal with my head hung low So far so good, I only have the second lower body workout left this week!

 

[localgirl]

hey ironwings,
how long did you stay outta the gym after your BA?
Mine is coming up in 2 months & I really don't want to be outta comish. for too long.. any suggestions to what I CAN do while
in the healing phase?

Love the Journal! Love your drive!!
xoxo LG

 

[ironwings]

hey ironwings,
how long did you stay outta the gym after your BA?
Mine is coming up in 2 months & I really don't want to be outta comish. for too long.. any suggestions to what I CAN do while
in the healing phase?

Love the Journal! Love your drive!!
xoxo LG

LOL - I didn't! I did cardio the morning of the surgery and then two days later I was doing an hour fasted cardio on a recumbant bike at high resistance. I continued that for the first week progressing to the Arc, then the treadmill (using it as a leg workout). The second week I was working legs using seated exercises. By the third I had a nice little low volume routine going (see my journal in December - I think I noted my workouts). Now, a month and half later, I am full force. I am still uncomfortable with pushups, hanging exercises, and boxing but I'm simply playing it safe there. I'm even skiing and snowboarding with ease.

I understand from my doctor that the larger you go for your frame the longer the recovery. I opted to be on the smaller side thank goodness. She said she had never seen anyone recover so quickly. I also had a little assistance with muscle retention ;-)

Just listen to your body. Do what is right for you, you'll feel it. Honestly, most days I forget I've had the surgery. It seems so long ago.

 

[ironwings]

Workouts are going well, I've added complexes back in as my warmup and I'm loving them. SL has me adding in jump squats to my routines - let's hope I keep food down! I'm doing 45 minutes steady state cardio in the A.M. and 4 days a week lifting in the afternoon with higher intensity cardio afterwards (only 12 - 15 minutes)

I forgot to post nutrition last week - shame on me! Here is today's grub:

cardio
Meal 1: egg white omelet with green peppers, 1 small tangerine, 1/2 cup 1% milk
Meal 2: Wasa whole grain cracker with Smart Balance peanut butter
Meal 3: Naked Fit Granola, no added sugar light yogurt, dried berries, whey protein powder
Meal 4: Brown rice, steak strips, tomatoes
lifting and HIIT
Meal 5: Peanut butter banana protein shake (flax meal, protein, soy milk, SB peanut butter, banana, egg whites)

You guys have a great week!

 

[Thandie]

Ok, Girl. I'm here. Where did you go?????

 

[ironwings]

LOL - I see you girl. Your avi is great. I'm here - in south Florida for a little weekend getaway to the land where there is no such thing as genetics! I'll be posting up next week! Promise.

 

[Thandie]

LOL - I see you girl. Your avi is great. I'm here - in south Florida for a little weekend getaway to the land where there is no such thing as genetics! I'll be posting up next week! Promise.

Thank you!
How lovely! It's cold here in NY. How would I love some warmth and sunshine. Enjoy your weekend there and hope to see you back.

 

[*ebony*]

LOL - I see you girl. Your avi is great. I'm here - in south Florida for a little weekend getaway to the land where there is no such thing as genetics! I'll be posting up next week! Promise.

Have fun girl!

Thandie, i love the new avi too, in fact for some reason it inspired me to go for a jog this morning. felt great to get that heart rate up and pumping.

 

[Thandie]

Have fun girl!

Thandie, i love the new avi too, in fact for some reason it inspired me to go for a jog this morning. felt great to get that heart rate up and pumping.

Thank you EC!
That's awesome you're back on track. Keep it up!

 

[ironwings]

I didn't realize it had been so long since I posted! Workouts have gone well - a little strength gain but not what I would expect on cycle. I adjusted a bit and I'm starting to see more hardness. I have built a new 10 week program - 6 of those being strength and 4 used for leaning out. I will be using various methods of training (really for my own research and experience) : supersets, giant sets, oxford method, compound, and drop failure. Each method used for two weeks.

I'll post every two weeks to share the workouts. Here are the supersets I am currently doing:

Lower Body (2 days of the same)

Hanging leg raises 3x10
BB deep squats 3x8 (135lb)

Band curl * 3x10 (resistance is at about 40lb)
One leg deadlift ** 3x8 (30lb DB)

Hamstring curl on exercise ball 3x10
Leg Press 3x8 (410lb+sled)

Side reach planks with medicine ball 3x10 (8lb ball)
Medicine ball wood chops 3x8 (8lb ball)

*I have never used these before but oh my. Oh my. Use an exercise band that you can tie around a stable object. Place one foot inside the loop while sitting on a bench and perform sitting ham curls.

**These are completely on one leg - the other is off the floor the entire time. Use your abs to keep your balance. If you need to you can lightly touch an object to keep you stable.

Shoulders and Arms

Hang clean press 3x4 (65lb BB)

DB standing shoulder press 3x10* (25lb DB)
EZ bar curls 3x10 (50lb)

Shoulder complex: front raise, upright row, shoulder press 3x8 (30lb bar)
DB standing zottman curls 3x10 (15lb DB)

Smythe plyo shoulder presses 3x10 (30lb)
Decline DB reverse grip chest press 3x10 (50lb bar)

*Rather than pressing from the shoulder, I hold the DB over head and bring them down to the shoulder - alternating sides.

Chest and Back*

DB incline chest press 3x12 (25lb DBs)
BB pendlay row 3x8 (65lb)

DB flat one arm chest press 3x10 (30lb)
Neutral grip pullups 3x8

Hindu pushups 2xfailure
Medicine ball knee hold 2xfailure (8lb ball)

*Still not working chest hard and my back develops so easily I don't do very many focused excercises.

Cardio

As always I warm up with complexes and do 15 - 20 minutes interval cardio after lifting.

I haven't nailed down a morning routine yet but so far I have been doing kettlebell drills or bodyweight interval training for about 28 minutes in the mornings. Some days I just crave steady state treadmill - so I listen

________________________
I have discovered new recipes lately that I am having lots of fun with so diet is in check (except for my pizza). I even found an oatmeal substitute! Quinoa Granola with soy milk. Yummy and homemade!

I've gained 2 pounds (131lb) but remain at 19% bf. My avi was taken this past Wed and an updated side shot is in my profile.

Hope everyone is well!!!

 

[*ebony*]

awesome! you do look great; nice side shot. soon i'll be where you at....hopefully. BTW your beautiful. are u really 33? you def don't look like it!!!

 

[ironwings]

awesome! you do look great; nice side shot. soon i'll be where you at....hopefully. BTW your beautiful. are u really 33? you def don't look like it!!!

It is a cover. OneBreath just doesn't want anyone to know he is committing a felony ;-)

Your words are too kind. I'm just your girl next door that likes to sweat.

You'll be there soon EC. You have the power!

 

[*ebony*]

It is a cover. OneBreath just doesn't want anyone to know he is committing a felony ;-)

Your words are too kind. I'm just your girl next door that likes to sweat.

You'll be there soon EC. You have the power!

lol
well its true. are you planning on competing anytime soon?

 

[mommalu]

awesome! you do look great; nice side shot. soon i'll be where you at....hopefully. BTW your beautiful. are u really 33? you def don't look like it!!!

I agree 100%!!

 

[OneBreath]

I told her today that she could easily pass for 25. She gave me the whatever look

 

[ironwings]

lol
well its true. are you planning on competing anytime soon?

Oh ebonycurves. The forbidden question. I get asked this all the time in the gym and they give me the strangest look when I say "nah". It just isn't me. At least not right now. I honestly can't imagine myself on stage in a bikini wearing heels. I commend and encourage those that compete - I believe the discipline that these ladies have is remarkable. When I personally take something on, it becomes me. I become obsessed and it is so healthy. Right now, I like lots of balance in my life. When I'm 40? Perhaps.

So why do I workout so hard? I love feeling strong, it gives me more power than any position, person, or situation could ever provide. I enjoy taking care of my body and experimenting with the laws of science. I also want to lead a example for other women, I enjoy being a wellness mentor and empowering others to own their wellness. I also believe in loving yourself first. This means honoring yourself and your own feelings first. I used to overextend myself to do for others in order to honor their feelings. That is what got me to 162lbs and developing sports induced asthma.

With all that said I, like so many others, have to manage my wellness everyday. One day at a time. I don't always feel like eating healthy or going to the gym. But I'm not whole when I don't.

And btw - the baby face is in my genes, there is no secret. I get it from my dad who has never looked his age.

much love to you ebony - you always inspire me.

 

[ironwings]

I certainly didn't look 25 on the slopes. Or should I say - the base of the slopes.

 

[*ebony*]

Oh ebonycurves. The forbidden question. I get asked this all the time in the gym and they give me the strangest look when I say "nah". It just isn't me. At least not right now. I honestly can't imagine myself on stage in a bikini wearing heels. I commend and encourage those that compete - I believe the discipline that these ladies have is remarkable. When I personally take something on, it becomes me. I become obsessed and it is so healthy. Right now, I like lots of balance in my life. When I'm 40? Perhaps.

So why do I workout so hard? I love feeling strong, it gives me more power than any position, person, or situation could ever provide. I enjoy taking care of my body and experimenting with the laws of science. I also want to lead a example for other women, I enjoy being a wellness mentor and empowering others to own their wellness. I also believe in loving yourself first. This means honoring yourself and your own feelings first. I used to overextend myself to do for others in order to honor their feelings. That is what got me to 162lbs and developing sports induced asthma.

With all that said I, like so many others, have to manage my wellness everyday. One day at a time. I don't always feel like eating healthy or going to the gym. But I'm not whole when I don't.

And btw - the baby face is in my genes, there is no secret. I get it from my dad who has never looked his age.

much love to you ebony - you always inspire me.

i guess that's all that really matters in the end, to be happy and content with your body, you own self, and not so much others. but like most things thats easier said than done, but i guess we all find our own way differently and on our own time. I'm glad you did. i'm sorry if i'm reading too much into what your saying......its just that i've been thinking alot lately- about stuff.lol

 

[ironwings]

i guess that's all that really matters in the end, to be happy and content with your body, you own self, and not so much others. but like most things thats easier said than done, but i guess we all find our own way differently and on our own time. I'm glad you did. i'm sorry if i'm reading too much into what your saying......its just that i've been thinking alot lately- about stuff.lol

Spill girl, that is what we are here for. What I talked about does not come easy and honestly usually takes a life crisis or some major turning point in your life where you all of the sudden become conscious of who you are/or have become. That happened to me several times over. Loving yourself is not looked highly upon in our society. We think we have to be alpha women, and others expect it from us. Focusing on yourself and your feelings/needs requires being in the present and pausing more often. I still find myself feeling like I have to prove myself worth. Who am I kidding?

I bet you are right brained aren't you? Look this book up by Daniel Pink: A Whole New Mind. I think you would find it refreshing, he also did a podcast on Oprah's Spirituality Podcast series that I enjoyed.

 

[*ebony*]

god, i don't evan now what instigated this new train of thought, but i've been thinking, wondering actually for the past couple of days, and asking myself "why?"....a lot. i'd ask how could i go about finding myself when i've never been properly introduced. just go up to a mirror and ask? "why hello there ebonycurves, nice to meet ya. please tell me about your values, likes, dislikes, dreams, fears, strengths and plan for a future that would be very satisfying you, that would make you happy." we...i think about that stuff all the time but it doesn't really count until your aware of it-keyword conscious hah?
or maybe i cant find yourself, maybe i'm lost and can't find any path to lead the way. what then? do i make myself?

ironwings, i've seen that book in our local bookstore alot-never picked up. thank you, i will would like to have a look at it.

P.S. you don't have to reply to my ramble.

 

[ironwings]

I could talk about this stuff ALL DAY. It is an extremely important part of well being and is often overlooked by "weight loss programs".

If I may, I'd like to suggest another reading: The Power of Now by Eckhart Tolle (it is even good on audio and you can listen while getting your cardio in!)

The A Whole New Mind book talk mostly about how right brained people are going to be most valued in the coming years instead of be casted out as ditzy, or flaky, or artsy fartsy. It validates what "we" (right brainers) have felt all along but couldn't describe it in a way that others would understand. It talks about the facts of the shift in the work place and universities around the world. More than anything it is a refreshing read for those of us who have felt to have been seen as unvalued. I have a fine arts major and I can't tell you how many times when I tell someone that they roll their eyes. It is also a good read for those strong left brainers - the might want to listen up ;-)

It is a journey...one step at a time. Feel free to PM me anytime. I love this stuff

 

[OneBreath]

god, i don't evan now what instigated this new train of thought, but i've been thinking, wondering actually for the past couple of days, and asking myself "why?"....a lot. i'd ask how could i go about finding myself when i've never been properly introduced. just go up to a mirror and ask? "why hello there ebonycurves, nice to meet ya. please tell me about your values, likes, dislikes, dreams, fears, strengths and plan for a future that would be very satisfying you, that would make you happy." we...i think about that stuff all the time but it doesn't really count until your aware of it-keyword conscious hah?
or maybe i cant find yourself, maybe i'm lost and can't find any path to lead the way. what then? do i make myself?

ironwings, i've seen that book in our local bookstore alot-never picked up. thank you, i will would like to have a look at it.

P.S. you don't have to reply to my ramble.

I'll reply to your rambling lol. And i second the suggestion of A New Earth.

 

[ironwings]

A New Earth is a good one too by Tolle but it is a little more advanced and more spiritual than The Power of Now.

I still think A Whole New Mind will be a fun read ;-)

I thought of something while killing myself at the gym this morning. Know that it is a journey and if you look for it, you won't find it. It is only in your stillness that you appear. I spent an entire year (maybe a little more) trying to figure out who I was after leaving my marriage. I was trying to create an identity. I'm a single mom, I'm divorced, I'm a wellness coach, I'm a entrepreneur, I'm a dancer, I'm a ..... I thought I knew who I wanted to be. I tried everything to figure it out. Only after learning stillness (consciousness) have I completed my circle. I'm not ".....", I simply am. Allowing myself to grow without forcing what I think I need/want has been the most rewarding experience ever. I have found myself in places/circumstances that I never would have "planned" for myself. I left behind things that I thought were important but simply aren't anymore. I still don't have it down, I imagine I never will, but it is fun being on the journey.

Look in that mirror - just don't ask ebonycurves who she is. Just be.

 

[Thandie]

A New Earth is a good one too by Tolle but it is a little more advanced and more spiritual than The Power of Now.

I still think A Whole New Mind will be a fun read ;-)

I thought of something while killing myself at the gym this morning. Know that it is a journey and if you look for it, you won't find it. It is only in your stillness that you appear. I spent an entire year (maybe a little more) trying to figure out who I was after leaving my marriage. I was trying to create an identity. I'm a single mom, I'm divorced, I'm a wellness coach, I'm a entrepreneur, I'm a dancer, I'm a ..... I thought I knew who I wanted to be. I tried everything to figure it out. Only after learning stillness (consciousness) have I completed my circle. I'm not ".....", I simply am. Allowing myself to grow without forcing what I think I need/want has been the most rewarding experience ever. I have found myself in places/circumstances that I never would have "planned" for myself. I left behind things that I thought were important but simply aren't anymore. I still don't have it down, I imagine I never will, but it is fun being on the journey.

Look in that mirror - just don't ask ebonycurves who she is. Just be.

We can spend all our lives trying to determine who we are, but this is a journey and our views will always change.
Life is like a train ride, we make many stops and meet many people along the way. Some people come with us while others have to get off. When we think we have it figure out, people and things will change again. We just have to keep looking inside and as we do that we become more comfortable with ourselves and happier with who we are and where we are.

 

[*ebony*]

I could talk about this stuff ALL DAY. It is an extremely important part of well being and is often overlooked by "weight loss programs".

If I may, I'd like to suggest another reading: The Power of Now by Eckhart Tolle (it is even good on audio and you can listen while getting your cardio in!)

The A Whole New Mind book talk mostly about how right brained people are going to be most valued in the coming years instead of be casted out as ditzy, or flaky, or artsy fartsy. It validates what "we" (right brainers) have felt all along but couldn't describe it in a way that others would understand. It talks about the facts of the shift in the work place and universities around the world. More than anything it is a refreshing read for those of us who have felt to have been seen as unvalued. I have a fine arts major and I can't tell you how many times when I tell someone that they roll their eyes. It is also a good read for those strong left brainers - the might want to listen up ;-)

It is a journey...one step at a time. Feel free to PM me anytime. I love this stuff

how interesting, sounds like a great read. i'm a bit impatient now to start on it.lol

a fine art major eh? well i definitely wont be rolling my eyes at you as i have been known to "doodle" a bit....okay lot. its my hobby, me time. i like to create things, make something out of nothing, bring life to it. sketching, painting, claywork, wood, welding, whatever. it lets me do that. sometimes I'd spend hours creating something and i'd lose track of time, its like a really good book where reality just fades away and you get so caught up, so enticed with what is transforming right before your eyes...evan if you don't know what it is that is you are making. so no, i def. wont roll my eyes at 'the arts'. its been my escape for as long as i remember.

 

[*ebony*]

We can spend all our lives trying to determine who we are, but this is a journey and our views will always change.
Life is like a train ride, we make many stops and meet many people along the way. Some people come with us while others have to get off. When we think we have it figure out, people and things will change again. We just have to keep looking inside and as we do that we become more comfortable with ourselves and happier with who we are and where we are.

lol, so simple, yet so complicated. then agian that's life isn't it....

this morning, i watched the sun rise, those first glimpses of light and i don't know why i had missed out on it before, so beautiful. its such a sacred time, where you feel alone, not a bad loneliness, just a sense of wholeness...IDK. you can just close you eyes and breathe in the cool air, let the fading darkness of the night just envelope you. its a good thing it doesn't get too cold here cause i sure did just stand there for a while. i'm always running and god i miss...been missing so much along the way. me thinks, time to slow down a bit, and just appreciate the now.

 

[ironwings]

how interesting, sounds like a great read. i'm a bit impatient now to start on it.lol

a fine art major eh? well i definitely wont be rolling my eyes at you as i have been known to "doodle" a bit....okay lot. its my hobby, me time. i like to create things, make something out of nothing, bring life to it. sketching, painting, claywork, wood, welding, whatever. it lets me do that. sometimes I'd spend hours creating something and i'd lose track of time, its like a really good book where reality just fades away and you get so caught up, so enticed with what is transforming right before your eyes...evan if you don't know what it is that is you are making. so no, i def. wont roll my eyes at 'the arts'. its been my escape for as long as i remember.

Do you know what you are feeling when you are "lost" in your art? The present. Consciousness. Your mind is completely focused on the task at hand and that is refreshing. Now if we could only find that presence in every moment. I have started with just simple things. When I am with my son, I am trying to be completely present with him - no other distractions. This has taken lots of practice and I still don't have it down yet. Our relationship has always been good but it is even stronger now. He can sense what I am doing.

I thought you were right brain! I can't say that I can draw anymore although I used to spend hours doing it. I am an interior architect by trade (I don't practice anymore). This allowed me to pull together projects that I could see in my head and make them reality - impacted other's environment and often impacted the experience they have in the space. I could tell a story through spacial elements, I didn't have to be definitive. I could see a vision and make it come to life for others to see. That is what I love and can become lost in (besides what I do now!!). Dance would be my second way of communicating the arts. Our bodies tell such wonderful stories!

The present is called "present" for a reason.

 

[ironwings]

lol, so simple, yet so complicated. then agian that's life isn't it....

this morning, i watched the sun rise, those first glimpses of light and i don't know why i had missed out on it before, so beautiful. its such a sacred time, where you feel alone, not a bad loneliness, just a sense of wholeness...IDK. you can just close you eyes and breathe in the cool air, let the fading darkness of the night just envelope you. its a good thing it doesn't get too cold here cause i sure did just stand there for a while. i'm always running and god i miss...been missing so much along the way. me thinks, time to slow down a bit, and just appreciate the now.

Yeah!!! Yeah!!! How awesome. Now if we could just practice that in everything we do Girl, you are just too cool!

 

[ironwings]

Finally starting to see some strength gains over the last couple of weeks. Good gracious, I've been clean pressing the same weight for over a year.

Hang clean press +10lb
Lateral Raise +3lb
Bicep curl +10lb
Leg press +90lb for reps
One leg deads +10lbs

I feel a little chubby but friends at the gym said this morning it looked like I was leaning out. My shoulders and arms are coming back around with striations (they lost definition while I didn't train upper body) and my thighs/glutes are thinning out a bit.

Being the domestic goddess I am, I have a burn on my palm and have not been able to do drills. I'm having to do interval and steady state for my cardio :-(

All else is well...

 

[*ebony*]

those are some heavy weights! whoo hooo. i also increased mine last week and sure did feel it. and chubby!?!!lol

also, thank you everyone for you words of wisdom. i needed to hear them. i went the bookstore this afternoon and i picked up a few books.

 

[mommalu]

those are some heavy weights! whoo hooo. i also increased mine last week and sure did feel it. and chubby!?!!lol

also, thank you everyone for you words of wisdom. i needed to hear them. i went the bookstore this afternoon and i picked up a few books.

Great job on increasing those weights!!
ebony~ which books did you pick up??

 

[ironwings]

those are some heavy weights! whoo hooo. i also increased mine last week and sure did feel it. and chubby!?!!lol

also, thank you everyone for you words of wisdom. i needed to hear them. i went the bookstore this afternoon and i picked up a few books.

Glad you got some reads!

 

[the_alcatraz]

I like the support and the information in this thread. Another reason why this site is awesome.

 

[*ebony*]

Great job on increasing those weights!!
ebony~ which books did you pick up??

i got A Whole New Mind, A new Earth, they didn't have the power of know. i also got Essentials of Myers-Briggs Type Indicator Assessment, its a personality indicator test book i thought would be fun. its definitely an interesting book. according to the results I'm an ENFP. The Way It Is by William Stafford. The Book of General Ignorance by John Mitchinson. then i picked up Nora Roberts three Sisters Island Trilogy.

 

[ironwings]

i got A Whole New Mind, A new Earth, they didn't have the power of know. i also got Essentials of Myers-Briggs Type Indicator Assessment, its a personality indicator test book i thought would be fun. its definitely an interesting book. according to the results I'm an ENFP. The Way It Is by William Stafford. The Book of General Ignorance by John Mitchinson. then i picked up Nora Roberts three Sisters Island Trilogy.

LOL - I am right in the middle of a ENFP and a INFP

Good reads ebony. Let me know how you like A New Earth.

 

[ironwings]

I have a sprained ankle

Argh...no cardio this morning but I'm heading out to do shoulders and arms - tring to stay off my foot. Hopefully after a full epsom soak I'll be all better!

I do have a confession to make. This past Friday I was CRAVING Wendy's burger and fries. Yep, and fries. Now, I never eat fast food unless it is dyer emergency. I even teach my son that it has germs in it - lol. So I pulled myself right into the lot and decided to go in and wait in line. I figured this would give me time to stew about my decision. As I stood there I could smell the grease and the pictures on the menu looked terrible. I kept thinking if it is fries that I want I should just make them myself. I stepped up to the lovely, very nice lady (lol) and order a baked potato and chili.

All be it I had a extreme carb load, I at least saved myself from the saturated fat and high calorie meal that I had planned. No more Wendy's.

Lesson is - if you are craving something, stew on it a bit. Pause. Be aware of what it is that you want and why you want it. And, if it happens to be fast food - don't go through the drive-thru. Typically people pull up and order out of habit. They don't even think about what they are ordering - combo #1, small, diet coke please. Like a small is going to do you any good! Go in and stand in line. I think you might change your mind.

 

[*ebony*]

LOL - I am right in the middle of a ENFP and a INFP

Good reads ebony. Let me know how you like A New Earth.

lol, awesome!

and you cant be both! you'd have to lean towards one or the other a little more. for me it was hard to decide between F or T when i read their profiles, but i was more F than T. then i did the online assessment. same results as the book.ENFP.

 

[*ebony*]

I have a sprained ankle

Argh...no cardio this morning but I'm heading out to do shoulders and arms - tring to stay off my foot. Hopefully after a full epsom soak I'll be all better!

I do have a confession to make. This past Friday I was CRAVING Wendy's burger and fries. Yep, and fries. Now, I never eat fast food unless it is dyer emergency. I even teach my son that it has germs in it - lol. So I pulled myself right into the lot and decided to go in and wait in line. I figured this would give me time to stew about my decision. As I stood there I could smell the grease and the pictures on the menu looked terrible. I kept thinking if it is fries that I want I should just make them myself. I stepped up to the lovely, very nice lady (lol) and order a baked potato and chili.

All be it I had a extreme carb load, I at least saved myself from the saturated fat and high calorie meal that I had planned. No more Wendy's.

Lesson is - if you are craving something, stew on it a bit. Pause. Be aware of what it is that you want and why you want it. And, if it happens to be fast food - don't go through the drive-thru. Typically people pull up and order out of habit. They don't even think about what they are ordering - combo #1, small, diet coke please. Like a small is going to do you any good! Go in and stand in line. I think you might change your mind.

hahahaha, good thing there was a line!!!

epsom salt baths are awesome.

 

[ironwings]

lol, awesome!

and you cant be both! you'd have to lean towards one or the other a little more. for me it was hard to decide between F or T when i read their profiles, but i was more F than T. then i did the online assessment. same results as the book.ENFP.

I leaned a tad more towards INFP. I don't have my scores - just my outcome where the instructor highlighted both and wrote "odd". Sums it up I guess. I should do it again, that was a good 8 years ago!

 

[slat1]

No more Wendy's.

Usually all it takes for me not to order is to look at all the people who go in to the fast food place. It may be mean but I ask myself if that is what I want to look like.

 

[Thandie]

Usually all it takes for me not to order is to look at all the people who go in to the fast food place. It may be mean but I ask myself if that is what I want to look like.

1+

 

[ironwings]

Usually all it takes for me not to order is to look at all the people who go in to the fast food place. It may be mean but I ask myself if that is what I want to look like.

I have another confession. I typically shop the perimeters of the grocery store, unless I need rice or spices. Monday while there all I could do was look at all the people down the aisles. A friend of mine told me if she see's someone who is fit she always looks in their cart to see what they have! I could see these people (overweight - and not by any small means) staring at food labels. I wanted to help them so badly. I could see them looking in my cart and I was hoping they would learn something.

I felt terrible noticing this, I am no better than they. They have the same potential. It is just a matter of getting through the hype of consumerism (100 calorie pack snacks! A healthy way to snack! - LOL)

 

[OneBreath]

I have another confession. I typically shop the perimeters of the grocery store, unless I need rice or spices. Monday while there all I could do was look at all the people down the aisles. A friend of mine told me if she see's someone who is fit she always looks in their cart to see what they have! I could see these people (overweight - and not by any small means) staring at food labels. I wanted to help them so badly. I could see them looking in my cart and I was hoping they would learn something.

I felt terrible noticing this, I am no better than they. They have the same potential. It is just a matter of getting through the hype of consumerism (100 calorie pack snacks! A healthy way to snack! - LOL)

Yeah, its a shame. If people shop for "healthy" foods based on what is promoted on the food labels, they are destined to stay overweight.

Did you pick up any fat free Chocolate Syrup? Fat Free chocolate syrup won't make you fat at all!

 

[ironwings]

I had a workshop not too long ago (I can't recall the topic) and I asked the attendees to bring a healthy snack to enjoy. Oh my. Was that a learning experience! Lots of packages.

I also understand their desire to grab things and go. Eating whole foods is a huge lifestyle change and is so overwhelming for some.

 

[*ebony*]

hey girl gotta a question for ya.

i was just wondering, i don't even know if it matters but while doing triceps extensions:french Presses: do you keep my forearm and wrist straight when the bar is on the top of your head(the lower part of the movement) or should the wrists be bent at this point, creating an "L" or claw shape with the forearm and wrist? Which hit's the tri's best?

when i do Triceps Extensions i hold a straight barbell overhead while lying on a bench, I keep my upper arms still and flex only at the elbows when lowering the bar to the back of my forehead.

 

[OneBreath]

hey girl gotta a question for ya.

i was just wondering, i don't even know if it matters but while doing triceps extensions:french Presses: do you keep my forearm and wrist straight when the bar is on the top of your head(the lower part of the movement) or should the wrists be bent at this point, creating an "L" or claw shape with the forearm and wrist? Which hit's the tri's best?

when i do Triceps Extensions i hold a straight barbell overhead while lying on a bench, I keep my upper arms still and flex only at the elbows when lowering the bar to the back of my forehead.

Thats a good question. I sometimes find myself doing both trying to make that mind muscle connection. Sometimes that "claw" grip will make me feel it in my tricep more.

IW, educate us!

 

[ironwings]

Thats a good question. I sometimes find myself doing both trying to make that mind muscle connection. Sometimes that "claw" grip will make me feel it in my tricep more.

IW, educate us!

Oh guys...no the wrist should be completely straight - this keeps the focus on the tricep. When you are lowering the bar you are working the entire tricep and when you press back up you are focusing on the lateral head that helps create the "U" shape everyone is after. If you bend the wrist what you are feeling is a stretch between the long head of the tricep and the pronator teres (I think that is the name). The pronator is the muscle that connects your upper arm bone (humerus) and your forearm bone (ulna). This is extremely easy to tear - it works very much like a tendon to help straigten your arm and bend your elbow. So that feel good stretch could so easily cause more harm than good.

Not to mention - if you are able to "curl" your wrist at the end and then straighten it - you probably don't have enough weight on your tricpes ;-) Just sayin.

Keep those wrists nice and strong.
http://www.bodybuilding.com/fun/triceps.htm#1

 

[OneBreath]

Oh guys...no the wrist should be completely straight - this keeps the focus on the tricep. When you are lowering the bar you are working the entire tricep and when you press back up you are focusing on the lateral head that helps create the "U" shape everyone is after. If you bend the wrist what you are feeling is a stretch between the long head of the tricep and the pronator teres (I think that is the name). The pronator is the muscle that connects your upper arm bone (humerus) and your forearm bone (ulna). This is extremely easy to tear - it works very much like a tendon to help straigten your arm and bend your elbow. So that feel good stretch could so easily cause more harm than good.

Not to mention - if you are able to "curl" your wrist at the end and then straighten it - you probably don't have enough weight on your tricpes ;-) Just sayin.

Keep those wrists nice and strong.
http://www.bodybuilding.com/fun/triceps.htm#1

What's with all the latin? I just want big arms

 

[ironwings]

Then you wouldn't want to tear your pronator now would you?

Don't get smart with me Mr. Keep those wrists straight. You must protect them for obvious reasons

 

[*ebony*]

Oh guys...no the wrist should be completely straight - this keeps the focus on the tricep. When you are lowering the bar you are working the entire tricep and when you press back up you are focusing on the lateral head that helps create the "U" shape everyone is after. If you bend the wrist what you are feeling is a stretch between the long head of the tricep and the pronator teres (I think that is the name). The pronator is the muscle that connects your upper arm bone (humerus) and your forearm bone (ulna). This is extremely easy to tear - it works very much like a tendon to help straigten your arm and bend your elbow. So that feel good stretch could so easily cause more harm than good.

Not to mention - if you are able to "curl" your wrist at the end and then straighten it - you probably don't have enough weight on your tricpes ;-) Just sayin.

Keep those wrists nice and strong.
http://www.bodybuilding.com/fun/triceps.htm#1

Oh thanks girl! i def, don't want any injuries. OneBreath, i don't think i was making that mind muscle connection while doing these as much as thinking: should i curl or keep wrists straight?hmmmm.lol---but i do try to focus on the muscle i'm working on.

 

[ExtraMile]

I've been clean pressing the same weight for over a year.
Hang clean press +10lb
Lateral Raise +3lb
Bicep curl +10lb
Leg press +90lb for reps
One leg deads +10lbs

Shit thats some good dedication there! Iv come to hate bench cuz I havnt added 5lbs every week. I added 22lbs to my squats in one week once, yes not the best form and I had the safety pins quite high but I went from 198lbs to 225 in one week. I cant imagine lifting the same weight for a year

 

[ironwings]

Just checking in...strength is still sky rocketing. I am just finishing up two weeks of heavy weight/low rep giant sets. I've been hitting 10 - 20 reps for about 8 months now so this has felt really good. I have two more weeks of building and then I'll start a 6 week cutting regimen. I'm looking forward to it!!

I'm looking a bit like a monster but I'm sure once I start to lean it will all come around. I have some pretty gross veins popping out in places I'd prefer them not the be

My abs are sticking out a bit more than usual but feel hard as a rock. I assume I am a bit bloated. My fiber intake has increased tremendously lately so this could be a cause.

My joints have been stiff to say the least so I haven't been doing anything too abrasive for cardio (I'm even struggling with complexes). And, my ankle and knee is still giving me a bit of trouble on the treadmill. I'm keeping it simple for now and hope that in two more weeks I'll be recovered and can start to mix it up. I'm going to start to add back in a weekend blast session with things like: Med Ball lunges, KettleBell swings, Squat Jumps, Speed Skaters, Pushups, Bodyweight Rows, etc. These routines are typically only 30 minutes.

I'm using the Oxford Method for the next two weeks to finish out my building cycle. Then on to compound, drop sets, and 20rep routine.

I'll post up my current giant set routine here in a bit.

Hope everyone is staying strong!

 

[mommalu]

Just checking in...strength is still sky rocketing. I am just finishing up two weeks of heavy weight/low rep giant sets. I've been hitting 10 - 20 reps for about 8 months now so this has felt really good. I have two more weeks of building and then I'll start a 6 week cutting regimen. I'm looking forward to it!!

I'm looking a bit like a monster but I'm sure once I start to lean it will all come around. I have some pretty gross veins popping out in places I'd prefer them not the be

My abs are sticking out a bit more than usual but feel hard as a rock. I assume I am a bit bloated. My fiber intake has increased tremendously lately so this could be a cause.

My joints have been stiff to say the least so I haven't been doing anything too abrasive for cardio (I'm even struggling with complexes). And, my ankle and knee is still giving me a bit of trouble on the treadmill. I'm keeping it simple for now and hope that in two more weeks I'll be recovered and can start to mix it up. I'm going to start to add back in a weekend blast session with things like: Med Ball lunges, KettleBell swings, Squat Jumps, Speed Skaters, Pushups, Bodyweight Rows, etc. These routines are typically only 30 minutes.

I'm using the Oxford Method for the next two weeks to finish out my building cycle. Then on to compound, drop sets, and 20rep routine.

I'll post up my current giant set routine here in a bit.

Hope everyone is staying strong!

I got tired just reading your workout Girl~ that's awesome!!
Those medicine ball squats with jumps kick A**. Love it though.
You sure are motivating

 

[ironwings]

Here is what I've been up to for the past two weeks:

Giant Sets (All exercises performed in a row = 1 set. Repeat 3 - 4x)

Lower Body 1:

SLDL - 6x175lb
Sumo Squat (done on two benches) - 6x85lb dumbbell
Reverse Knee Up Lunge - 6x70lb (6 on each leg)
Smythe Rack Bridge - 8x90lb

Upper Body 1:

Pendlay Rows - 6x85lb
Incline Flyes - 6x20lb dumbbells
Plyometric Shoulder Press on Smythe Rack - 6x40lb
Curls with wide pulldown bar on cable machine - 8x70lb

Overhand Curls - 15x15lb dumbbells
Decline Reverse Grip Chest Press/Skullcrusher combo - 30lb to failure (around 30 or so)

Lower Body 2:

Smythe Rack Squat (butt to calves) - 6x110lb
Barbell Step-Ups - 6x80lb (6 on each leg)
Good Morning - 6x70lb
Smythe Rack Glute Press - 8x40lb

Froggers to failure: You start in pushup position and jump your feet up beside where you hands are and then back out. Your hands never move. You look like a frog when you are in the second position with feet beside hands. I like the crazy looks I get ;-)

Upper Body 2:

Assisted Pullups (chin past handles) - 6 with 40lb assistance
Upright Row - 6x40lb
Standing EZ Bar Extensions - 6x40lb
Tate Press - 6x20lb dumbbells

_______

Next week I'll start Oxford sets - 3 sets to failure using 10RM. I'll post those workouts up a bit later! That will conclude my building phase. Time to lean out a bit!

I've gained about 4lbs. I'll check my bodyfat at the end of the next two weeks to see how much was muscle....most if not all if I go by mirror alone.

Hope everyone is working hard

 

[*ebony*]

awesome weight for those good mornings! just a quick story to share. A guy from my gym attempted( good mornings) last Wednesday. he put 45 plate on each side, then decided to add another 10. when he bent over, the bar just rolled over his head and just slammed into the floor. i saw it coming but it still startled me when those weights hit the floor. that idiot could have seriously injured his back not to mention the people around him!

 

[ironwings]

awesome weight for those good mornings! just a quick story to share. A guy from my gym attempted( good mornings) last Wednesday. he put 45 plate on each side, then decided to add another 10. when he bent over, the bar just rolled over his head and just slammed into the floor. i saw it coming but it still startled me when those weights hit the floor. that idiot could have seriously injured his back not to mention the people around him!

Goodness...where in the world were his safety bars?

I forgot to add the barbell weight in on those Good Mornings. I do them with 115lb. With safety bars of course and typically a trainer standing close by!!!

While we are talking about funny stories....the other day I was ready to do leg presses and a guy was standing next to the machine (it was all weighted up) so I asked if he was using it. He said no and began to unload the weight on one side for me. I said "you only need to take 1 45lb plate off". He said "oh, I think this side must have more than your side". I looked and of course it was the same so I had to embarrass him by telling him I needed 5 plates on each side. He snurled his nose and went on. I'm sure he watched to see if I could press it. I wish I could have seen the look on his face when I pressed it 8x for 3 sets. I had to laugh.... Yes, women can be strong.

Ebony - you should have shown him how they were done!!!

 

[*ebony*]

Goodness...where in the world were his safety bars?

I forgot to add the barbell weight in on those Good Mornings. I do them with 115lb. With safety bars of course and typically a trainer standing close by!!!

While we are talking about funny stories....the other day I was ready to do leg presses and a guy was standing next to the machine (it was all weighted up) so I asked if he was using it. He said no and began to unload the weight on one side for me. I said "you only need to take 1 45lb plate off". He said "oh, I think this side must have more than your side". I looked and of course it was the same so I had to embarrass him by telling him I needed 5 plates on each side. He snurled his nose and went on. I'm sure he watched to see if I could press it. I wish I could have seen the look on his face when I pressed it 8x for 3 sets. I had to laugh.... Yes, women can be strong.

Ebony - you should have shown him how they were done!!!

i'm working my way up there. 115lbs is awesome! i just don't want to increase my weight too fast, i'd hate a back injury so i'm super careful when i do these.

ironwings, there were no safety bars, he wasn't even in the squat box. he was in the section with extra barbells.

and he's not the only idiot in the gym. when i say idiot i mean guys who pack on the weight that they can barely lift much less keep proper form to. and if those same "idiots" happen to be there on the same day, they're always competing! its hard to take your eyes off a disaster in the making, like watching a car crash.

i wanted to advise that man to do deadlifts instead of the goodmornings if he insisted on heavy weights, but he looked so embarrassed i didn't want to add to his embarrassment.

in the past i suggested a lower weight to a guy doing bi curls and he looked at me like i was daft, like what would she know about weight training. as he was doing these "bicept curls" the man was swinging so much in effort to lift the weights that everyone cleared the area.

good god men and their egos!arrrggg

 

[ironwings]

At least he had big biceps ;-)

 

[OneBreath]

Its very important that our egos are intact. Maintaining the mental illusion that we know how to build muscle is far more important than the actual building of muscle. In the battle between mind and reality, the mind always wins.

Why can't women understand this about us?

 

[*ebony*]

Its very important that our egos are intact. Maintaining the mental illusion that we know how to build muscle is far more important than the actual building of muscle. In the battle between mind and reality, the mind always wins.

Why can't women understand this about us?

i really do try, yet watching the ego kick in( all kind of different situations) and all i can think is "well jeez"-often mentally rolling my eyes.lol



ironwings, big bi's? not at all

 

[ironwings]

illusion

is the key word.

 

[slat1]

The mind always wins.

So true!

 

[*ebony*]

illusion

is the key word.

yeah.....i'm reading Eckhart Tolle's A New Earth. it talks alot about the idea of ‘ego’ and ‘Presence’. he says that the ego is dysfunctional and causes illusions in our mind and body. It is the ego that stops our connection with a higher being. he also says its the ego that continues to live in the past and the present. he wants us to live in the present to wake up and become aware. The moment you become aware of the ego in you, it is strictly speaking no longer the ego, but just an old, conditioned mind-pattern. Ego implies unawareness. Awareness and ego cannot coexist. this ‘duality’ is what has to go. and as i'm reading this i'm becoming AWARE of my own ego.lol god. i am also now curious as to the teachings of Buddhism, Hinduism Taoism.

 

[OneBreath]

yeah.....i'm reading Eckhart Tolle's A New Earth. it talks alot about the idea of ‘ego’ and ‘Presence’. he says that the ego is dysfunctional and causes illusions in our mind and body. It is the ego that stops our connection with a higher being. he also says its the ego that continues to live in the past and the present. he wants us to live in the present to wake up and become aware. The moment you become aware of the ego in you, it is strictly speaking no longer the ego, but just an old, conditioned mind-pattern. Ego implies unawareness. Awareness and ego cannot coexist. this ‘duality’ is what has to go. and as i'm reading this i'm becoming AWARE of my own ego.lol god. i am also now curious as to the teachings of Buddhism, Hinduism Taoism.

You have just encountered the most important task of your life. Remember, nothing in the book is to be believed in the sense of "i intellectually agree with this". It is meant to be experienced (like your becoming aware of your own ego).

A person trying to lose weight would intellectually agree that eating chocolate cake and icecream every night will keep them from their goals. But that intellectual agreement means nothing if they continue to eat it.

A smoker would intellectually agree that smoking is dangerous to their health. What does that intellectual agreement get them?

Intellectual agreement (or believing) accomplishes nothing "real" in life.

Try to keep this close while reading the book. Try to experience for yourself the things he talks about. Don't just agree, experience.

I'm really happy for you!

 

[ironwings]

yeah.....i'm reading Eckhart Tolle's A New Earth. it talks alot about the idea of ‘ego’ and ‘Presence’. he says that the ego is dysfunctional and causes illusions in our mind and body. It is the ego that stops our connection with a higher being. he also says its the ego that continues to live in the past and the present. he wants us to live in the present to wake up and become aware. The moment you become aware of the ego in you, it is strictly speaking no longer the ego, but just an old, conditioned mind-pattern. Ego implies unawareness. Awareness and ego cannot coexist. this ‘duality’ is what has to go. and as i'm reading this i'm becoming AWARE of my own ego.lol god. i am also now curious as to the teachings of Buddhism, Hinduism Taoism.

Welcome to the journey ebonycurves. I am so excited for you - this will be a time of tremendous growth.

I bet OneBreath could direct you on some readings of Buddhism and Taoism. Certainly the Tao is a inspirational read.

Got your ego in check today? I'm really close with mine - LOL

 

[ExtraMile]

ebony, maybe he was doing cheat curls? The actual exercise...

 

[*ebony*]

You have just encountered the most important task of your life. Remember, nothing in the book is to be believed in the sense of "i intellectually agree with this". It is meant to be experienced (like your becoming aware of your own ego).

A person trying to lose weight would intellectually agree that eating chocolate cake and icecream every night will keep them from their goals. But that intellectual agreement means nothing if they continue to eat it.

A smoker would intellectually agree that smoking is dangerous to their health. What does that intellectual agreement get them?

Intellectual agreement (or believing) accomplishes nothing "real" in life.

Try to keep this close while reading the book. Try to experience for yourself the things he talks about. Don't just agree, experience.

I'm really happy for you!

yes, i wanted to make that "shift". i understood what he meant of course, but it didn't really happen until i was a couple chapters into the book. then i became aware that i needed to be aware. and yes, i will be keeping that in mind. thank you so much for suggesting this book to me. and i'm so glad i started reading it.

Welcome to the journey ebonycurves. I am so excited for you - this will be a time of tremendous growth.

I bet OneBreath could direct you on some readings of Buddhism and Taoism. Certainly the Tao is a inspirational read.

Got your ego in check today? I'm really close with mine - LOL

yes, i am hoping it will be a time for enlightenment for me. my first "me time" to clear my mind, discover new prospectives. i don't know much about buddhism or toaism, the teachings of Confucius but i am utterly fascinated by what little info i managed to grasp.

lol as for my ego, can I sense my essential Beingness, the I Am, in the background of my life right now? the answer is yes. i always thought i was good as seeing the whole picture when some people usually focused on the little things, yet i've never really seen the whole portrait of me. i still don't see it. of course i was conscious of everything around me, but it was all black and white, the background, like you playing roles. i just noticed this, became aware of the little details i do everyday that i don't think about. and maybe by noticing the unnoticed i can see that big picture. i know i'm totally not making sense, but in my mind it all makes perfect sense.lol

ebony, maybe he was doing cheat curls? The actual exercise...

maybe...

cheat or not though there is always a measure of control. this guy was arching, swinging and jerking so much in the effort to lift and lower the weights that i though surely he would lose his grip on the dumbbells, which would fly though the air and essentially kill someone( sorry i have a vivid imagination)

 

[OneBreath]

You made perfect sense ebony. You are ready. Just keep flowing with it. Don't "try", that's the ego again wanting to make it a game or goal that you can win or lose. Your being wants to be awakened already, you just have to let it happen.

As for the Tao and Buddhism, i would suggest finishing this book first. I had studied both rigorously before ironwings got me on Eckhart. The best way to say this is that Eckhart has a gift for using words that we westerners can best grasp. Chinese and Indian culture is so vastly different from ours, their words are much harder for us.

After i completed A New Earth and The Power of Now, i went back to the Tao and was blown away. Where it has made sense before (intellectual agreement), i could now experience it.

Of course you're going to get curious so here you go

Tao Te Ching

 

[ironwings]

Oh my, calorie deficit time. I'll be a bit grouchy over the next couple months

Here is what I've been up to lately -

Oxford Training - performing three sets of an exercise starting with your 10RM. Each set you drop a little weight to just barely finish 10. No rest - just as long as it takes you to knock off weight.

This is my last two weeks of loading. Four strength training days with cardio, Two days cardio, Two days Kettlebell drills, One day Body Blast*

My 10RM now was my 6RM two weeks ago.

Upper Body 1:

Row: T-Bar
Flyes: Standing cable
Shoulder Press: Hang clean
Bicep Curls: Seated incline
Tri Extensions: Decline rolling

Lower Body 1 & 2:

Leg Press
Deadlift: Stiff Leg with heels elevated
Glute Press: Machine
Glute Press: Standing cable

Upper Body 2:

Row: T-bar wide grip
Chest Press: Seated Cable
Shoulder Raise: Elbows are bent
Bicep Curls: Cable V Rope
Tri Extensions: Standing dumbbell

Body Blast (I have several of these but here is an example of a body weight one)

Exercises performed in a row with no rest.

Row: Body parallel to floor using Smythe rack, 25 reps
Squat: Hands on shoulders, 25 reps
Pushup: 15 reps
Jump Box Squat, 15 reps
Mountain Climbers, 20 reps
Tricep Pushups, 15 reps
Row: Repeat for 15 reps

**Cardio has consisted of intense interval training on the rowing machine, stair climber, arc, or treadmill. This morning I added complexes to the mix. My body responds much better if I mix up my cardio - all in one session. My muscles are so soar that staying on any one machine kills them

12 minutes post strength training
60 minutes all other (not advised)


I've started cutting calories to prepare for my fat burn phase in 1 1/2 weeks. I'm in calorie deficit on non training days and just a tad under maintenance on training days. Starting next week I will always be in calorie deficit. Eating mostly natural foods, using supplementation, and eating as much protein as I can stomach. I am changing my diet over to 3 meals and 2 snacks again. I have been eating every 2 or 3 hours for the past 3 or 4 months and my body is going insane, not to mention my patience. The 3 meals, 2 snacks is working really well for me and my schedule!

I'll keep posting my workouts! This week alone from a calorie deficit and more intense cardio I have lost 2lbs.

 

[*ebony*]

OneBreath, thanks for the link! lol..i needed to "quench" my spontaneous curiosity before continuing with the book.Fasinating stuff, and i've heard alot of if before, just never paid attention.

now i am ready to continue. chapter 5.



Ironwings, whats ur goal BF%? i've also lost 2 pounds this week already! i think mostly from the continuing increase of water intake

 

[ironwings]

OneBreath, thanks for the link! lol..i needed to "quench" my spontaneous curiosity before continuing with the book.Fasinating stuff, and i've heard alot of if before, just never paid attention.

now i am ready to continue. chapter 5.



Ironwings, whats ur goal BF%? i've also lost 2 pounds this week already! i think mostly from the continuing increase of water intake

Ah, Chapter 5 "The Pain-Body", this was a rough one for me. I even have one of his lectures specifically on the subject.

Girl, there are no goals. There are expectations! I spent way too much of my life listening to those self help gurues telling me I needed to set goals and follow through. Goals are just that - in the future, sometimes far away. I like to focus on the present and what I am doing today to meet my expectations of the future. In this case, to reduce bodyfat significantly during my 10 week cycle. If I focus on the future - I rationalize with myself - "I have plenty of time" and 10 weeks comes up pretty fast in my life. I typically would say "I will be at 17% bf at the end of ten weeks". In this case though, I have never worked to be under 19% so I'm not sure what my body is capable of and still feel healthy - so it is an experiment. I am currently at 20% after this last loading cycle.

Congrats on the weight loss, keep that water chugging!

 

[OneBreath]

Good luck with the painbody chapter EC.

 

[*ebony*]

thanks guys, i'm almost done with the book. i didn't want to rush any of it so i've been reading a little bit every night after my workouts. its nice to cozy up after a nice shower with a good book and cup of tea.

 

[ironwings]

Don't worry - you will read it and reread it. I have it on audio and paperback and I couldn't count how many times I've been through it!

Life's little pleasures are so awesome, aren't they!!

 

[ironwings]

On my second week of calorie deficit. I'm keeping close track of my cals consumed and burned during workouts each day and I'm right on target - about 6800 a week. A little grouchy but I'll get through it!

Week 1: 4lbs lost - my body was shocked with the calorie deficit. I've never ever done this for a consistent amount of time.

Workouts change next week - I'll post them once I have them worked up! I'm having a blast with this Oxford training!

Chow...

 

[ironwings]

New workouts - I'm testing my limits here!

3 Full body strength sessions and 3 full body conditioning sessions. On strength days I'll warm up for 5min on a rower or bike and finish it off with 10 - 15 minutes of interval.

Day 1 Strength

Squat 5x15
Deadlift 5x8
Combo 3x: Sumo High Pulls (10), Cleans (8), Clean & Jerk (4)
Chin ups 3x15

Day 2 Conditioning

All exercises at reps of 20 and repeated for 3 circuits

Dumbbell Swing
One Arm Snatch
Overhead Lunges
Hand Step Up
Swiss Ball Fast Squat

Day 3 Strength

Squat 5x5
Chest Press 3x15
Pendlay Rows 3x15
Hip Extensions 3x10 drop set

Day 4 Conditioning

All exercises at reps of 20 and repeated for 3 circuits

Fast Step Ups
Med Ball Chops
Med Ball Mountain Climbers
Box Jumps

Day 5 Strength

Squat 5x15
Deadlift, heels elevated 5x8
Snatches 3x8
Pull ups 3x15

Day 6 Conditioning

All exercises at reps of 20 and repeated for 3 circuits

Squat Press
Pushups
Windmill
Overhead Squat


* Conditioning sessions will vary

 

[*ebony*]

IW! where u at chica!?

 

[iggy]

just found this. awesome journal IW's. keep this up!

 

[ironwings]

IW! where u at chica!?

yeah, yeah....whew. Things are just nuts around here. Onebreath and I went away for a few days to attend the 09' Alzheimer's Public Policy Forum. My mother suffers from the disease as did my grandmother.

I've been adjusting my workouts - I'll try to post up over the weekend and give you guys a peak at what I'm doing. Similar to below with just a few tweaks. I'm down 7lbs and 18% bf. My trunk tested 12% bf while my lower body was a whopping 30%!!!

Feeling a little stuck here lately so I'm lowering my cals just a bit starting today.

I am up way too late. I hope to spend some time on EF Friday I miss you guys....

 

[ironwings]

Time to post up. I'm on week 5 going on 6 of my cutting cycle. My weight has been stuck a bit lately (mostly water retention) but took my bf today and I'm sitting at 128lbs, 15% bf: 7% core, 14% arms, 26% lower body.

Apparently some recomp is happening as I have not lost enough "weight" for my bf to be that low. 7 more weeks until the photo shoot is tentatively planned. 6 weeks out I'll start a "peaking" diet and routine.

Here are the tweaks in my workouts that I mentioned in my last post:

4 strength days a week (push/pull split) alternating heavy, medium and light lifting. 45 minutes morning complexes and cardio followed by an afternoon strength session and 2 - 3 days conditioning as noted in a previous post. The conditioning sessions and complexes allow me to hold on to my muscle while still getting in tons of cardio. Some weeks I take the 7th day off if needed to recover. Some weeks I work right through it.

Strength 1 Supersets: First move is done at 6r heavy, 10r medium, or 15r light while the second move is done at 15 - 20 reps

Squat and walking lunges
Standing shoulder press, behind neck and DB front & rear delt pull combo
DB chest press at slight incline and cable flyes
Glute press and reverse hypers
Tricep pullover press combo and decline press

Strength 2 Supersets

Deadlifts and Plie squat to toes
Pullup and pushups
Plie Upright rows (olympic style) and DB swings
Hip extensions and step ups
Zottman curls to failure 3x

Now that my core bf% is down I have added abs back in 3 or 4 days a week.

Diet is going good. Reduced my cals a little again on non strength days and am timing carbs around natural insulin spikes (morning, before and after workouts). Next cut will be 5 even cal meals with macros in place.

I'm finalizing my peak now, I'll post up once I have it all concrete.

Hope everyone is well! Competition season is upon us - good luck to all you gals/guys competing this year.

 

[ironwings]

I couldn't be anymore frustrated. I'm back up to 132lbs (started at 135 7 weeks ago and was down to 126). Bodyfat is the same overall - 15% but has shifted. 5% core -, 12% arms -, 29% legs +. Gained 3lbs of muscle (which I AM NOT trying to do). My weight fluctuates daily.

I'm not able to recover from my workouts with the low calories so I have had to rethink my training. I'm now doing 1 upper and 1 lower body day with 2 body blast sessions (12 - 14 movements, high rep, light weight, full body, done as a circuit). 4 days of 45 minutes cardio. So far I am feeling much better.

I did up my calories over the weekend and it helped tremendously. I feel 100% better except my spirits. I'm utterly frustrated that I can't control this. I can't even fathom having to do this for another 7 weeks. I should know better - I coach people on this all the time. It is a little different when it is yourself that needs motivating! LOL. I have to take some time to really look back over the last 4 weeks. Something changed. The first 3 weeks were clock work as usual. Then, I started to fluctuate weight like crazy on a daily basis.

I'll hang in there - I'll update in another week.

 

[mommalu]

I couldn't be anymore frustrated. I'm back up to 132lbs (started at 135 7 weeks ago and was down to 126). Bodyfat is the same overall - 15% but has shifted. 5% core -, 12% arms -, 29% legs +. Gained 3lbs of muscle (which I AM NOT trying to do). My weight fluctuates daily.

I'm not able to recover from my workouts with the low calories so I have had to rethink my training. I'm now doing 1 upper and 1 lower body day with 2 body blast sessions (12 - 14 movements, high rep, light weight, full body, done as a circuit). 4 days of 45 minutes cardio. So far I am feeling much better.

I did up my calories over the weekend and it helped tremendously. I feel 100% better except my spirits. I'm utterly frustrated that I can't control this. I can't even fathom having to do this for another 7 weeks. I should know better - I coach people on this all the time. It is a little different when it is yourself that needs motivating! LOL. I have to take some time to really look back over the last 4 weeks. Something changed. The first 3 weeks were clock work as usual. Then, I started to fluctuate weight like crazy on a daily basis.

I'll hang in there - I'll update in another week.

Hang in there ironwings[[hugs]] and don't be so hard on yourself(as you always tell me) My weight also fluctuates from day to day, but look at your progress. As one breath said...You look amazing. I think you need to post up so we can be the judge on how you look.

 

[Thandie]

I couldn't be anymore frustrated. I'm back up to 132lbs (started at 135 7 weeks ago and was down to 126). Bodyfat is the same overall - 15% but has shifted. 5% core -, 12% arms -, 29% legs +. Gained 3lbs of muscle (which I AM NOT trying to do). My weight fluctuates daily.

I'm not able to recover from my workouts with the low calories so I have had to rethink my training. I'm now doing 1 upper and 1 lower body day with 2 body blast sessions (12 - 14 movements, high rep, light weight, full body, done as a circuit). 4 days of 45 minutes cardio. So far I am feeling much better.

I did up my calories over the weekend and it helped tremendously. I feel 100% better except my spirits. I'm utterly frustrated that I can't control this. I can't even fathom having to do this for another 7 weeks. I should know better - I coach people on this all the time. It is a little different when it is yourself that needs motivating! LOL. I have to take some time to really look back over the last 4 weeks. Something changed. The first 3 weeks were clock work as usual. Then, I started to fluctuate weight like crazy on a daily basis.

I'll hang in there - I'll update in another week.

Damn, IW! I know how frustrating that can be. I don't think this is the time to up your calories. However, I don't know what your macros are, lol!
Can you tell me what your macros are? since you don't want to show me a pic..
Hang in there, this can be done. Don't stress too much over it. It distorts reality quite a bit. I want you to know this is what I go through at the end of comp. Stress, unsure, I feel I look terrible, etc. So, I'd say is kind of normal. That said your weight fluctuation is not making me happy.

 

[ironwings]

Hang in there ironwings[[hugs]] and don't be so hard on yourself(as you always tell me) My weight also fluctuates from day to day, but look at your progress. As one breath said...You look amazing. I think you need to post up so we can be the judge on how you look.

You know what is funny? I think I wrote about this in Girl Talk "Body Image Disorders" by Nef. We become obsessed with our bodies and for me personally the more I focus on it the more obsessed I become. I was more confident at 145lbs and 20% bodyfat. Now, although I look completely different, I don't even like to take my shirt off. (for those of you that know me, I'd typically prefer to be naked all the time ;-)

My frustration is completely associated with the activity of the mind. I can see that I look completely different. But, I look in the mirror and see a different picture of what I thought I would look like with the extreme effort I was putting into it. Instead of focusing on the now and following through my plan one step at a time, I'm consumed with the future and figuring out what is/isn't working. I have to disengage from my mind. I have to accept what my body is doing, learn from it, and adjust as necessary.

My weight fluctuation could be a million things. I think if nothing else my frustration for 3 weeks now is probably the main culprit. Perhaps my mind plays tricks on me. Perhaps my calorie deficit is too low. Perhaps my mind says "f#@* it" and unconsciuosly I eat more than I record.

Thanks mommalu for the motivation. Yes, I always tell you to not be hard on yourself. Loving yourself has to come first. I would just love a leaner person right now ;-) LOL

I'm staying on track. I'm raising my cals back up to 1800 and doing a little carb cycling (when I dropped them is when I started experiencing the fluctuations) and my training is geared towards not putting on muscle but rather preserving it and leaning out.

I'll keep you updated. My camera broke a couple months ago - I'll replace it soon and post some pics. Maybe that would help me too.

love you guys...

 

[ironwings]

LOL

I'm working on macros now. I get overwhelmed completely when I track them so it has been the last thing on my mind. Being in calorie deficit typically gets me through the first 10lbs or so. I planned to be macro conscious my last 6 weeks as to not get too lean. Here are my planned macros as of current:

(I cycle for my activity for the day)

Upper body training
1/4gr fat/lb 32.5
1 gr carb/lb 130
1 gr pro/lb 130

Lower body training
1/4 g fat/lb 32.5
1/2gr carb/lb 65
1.5gr pro/lb 195

conditioning training days
1/4gr fat/lb 32.5
1.5gr carb/lb 195
1 gr pro/lb 130

This puts me around 1550 calories. I seemed to do best on 1800 (maintenance for me is 2100-2300). I'm burning on average between 450 ( 2x week) and 700 (4x week) calories 6 days/week during training. Over the weekend I ate at 1900 for two days and I feel MUCH better now (and my weight is down a lb). For the past 7 weeks I've been eating 130 - 150 carbs a day though (too high).

Thoughts Thandie? I'm thankful my body fat % has stayed the same during my weight gain but something has to give.

 

[Thandie]

LOL

I'm working on macros now. I get overwhelmed completely when I track them so it has been the last thing on my mind. Being in calorie deficit typically gets me through the first 10lbs or so. I planned to be macro conscious my last 6 weeks as to not get too lean. Here are my planned macros as of current:

(I cycle for my activity for the day)

Upper body training
1/4gr fat/lb 32.5
1 gr carb/lb 130
1 gr pro/lb 130

Lower body training
1/4 g fat/lb 32.5
1/2gr carb/lb 65
1.5gr pro/lb 195

conditioning training days
1/4gr fat/lb 32.5
1.5gr carb/lb 195
1 gr pro/lb 130

This puts me around 1550 calories. I seemed to do best on 1800 (maintenance for me is 2100-2300). I'm burning on average between 450 ( 2x week) and 700 (4x week) calories 6 days/week during training. Over the weekend I ate at 1900 for two days and I feel MUCH better now (and my weight is down a lb). For the past 7 weeks I've been eating 130 - 150 carbs a day though (too high).

Thoughts Thandie? I'm thankful my body fat % has stayed the same during my weight gain but something has to give.

Do you brake your macros according to what body part you're training? Your body doesn't know where to go. You're sending different messages and directions. That's good for training, but not dieting.
The reason for the fluctuation is because you're fluctuating your macros too frequently.

You can stay with the 1500 calories or a bit lower since you are cutting. You need to burn fat at this point. However, stay consistent with your protein. Stay consistent with your fat and carbs increase it by anywhere from 25 to 50 ONCE PER WEEK. This alone is what's going to keep your metabolism high and fast. I'm hoping others are not trying to copy this. THIS is for YOU since I know what you're trying to achieve and know how hard you work.

Can you also let me know in a couple of days how is going. I usually need a week to figure out someone's metabolic rate. I also haven't seen you. So, I NEED feedback. From here I can adjust it, but let me know. Also, on your feedback, I need an exact count of macros. Pro/carbs/fat.
Are you drinking a gallon of water. The water will make you lean and hard.
Don't cut your salt out (some people do that) Not at this point.

Can you also tell me what you're eating?

 

[Tatyana]

When I ran high, mid and low carb days with similar amounts of carbs, it drove me absolutely bonkers.

I also found that on high carb days I craved fat and on low carb days I craved carbs.

I find that a more moderate approach to carb cycling, never going below 100 g/carbs day (and I count everything, even veg), moderate carbs of 150 g/day and high carbs of 200 g/day worked really well.

Really, with the natural variation in food, I think getting too technical/precise can be a really disempowering thing.

I am not dieting or full on training now. I might have to start a journal just as a more moderate balance thing, as we do seem to have hard core journals most of the time.

 

[ironwings]

Disempowering it is. I find it to be ridiculous but necessary at this point.

I have always cycled carbs based on my activity for the day. This works really well for my energy levels and allows me to have more carbs on days that I work 12 + hours physically. I've backed off that a bit and the past 7 weeks have been pretty steady each day. I have been conscious of macros but have not tracked them - only calories. Next week I'll be 6 weeks out and had planned to be more precise about macros.

The cravings I can completely control. Thank goodness. If anything, the last 7 weeks have taught me that. I have starred at numerous cheesecakes, sat with others while they feasted on desert, deprived myself of mayn simple pleasures like a wasa cracker and peanut butter. I have taught my mind that it does not have control of my cravings. I'm at the point now that no matter what I eat, I really don't crave anything. Except calories ;-)

I think I'll stick with the more even steven macros and just be very precise. I'll do this for the next 3 weeks and see where I am.

Thandie - I'll PM you the workbook I'm using. It has some rethought macro calculations in it. As you guys already know I really struggle in eating the same things everyday. Instead, I have a list of food/meals that I pull from. This allows me to have a lot of flexibility but keep within my calorie limits and macros. You'll see what I'm talking about when you flip through the book. You'll also see some of my weight flucuations.

I'd love your thoughts. Although I am squirming at the thought of having to do this for 7 weeks, I will do anything for 7 weeks. I think. And, I'll know that it will not be sustainable and that is ok too.

Just a quick history since mid March:

I have gained 1" in my shoulder width, lost 1/2" in my arms, 1/2" in waist, 1/2" hips, 1/2" calves.

I started at 19% bodyfat and 135lbs

March 22: 18% bf, 131lbs
April 4: 15% bf, 128lbs
April 8: 16% bf, 129lb
April 12: 15% bf, 131lbs
April 15th: 14.8% bf, 134lbs

That will give you an idea of my flucuations.

Oh and Thandie - you know better than to ask if I'm drinking a gallon of water! Good lord. I'm floating away on 84 - 92oz. I'm working on it for you thought. Right now I'm at 48 and my stomach looks like it could explode. LOL

Lastly, I'm feeling in better spirits today (although my weight is up to where I started 7 weeks ago!!!!). I have made my recomposition way TOO big of a deal. If I'm not ready at the end of May I'll have some upper body shots done (where it seems to be no problem to be rock hard and veiny) and a video with my fully clothed in workout gear and be done with it. The other stuff can come whenever I'm ready.

Keep the advice coming. Thandie, I'd love to work with you to do some meal planning for my 6 weeks. Take a look at my spreadsheet and we can discuss.

muah

 

[Thandie]

Disempowering it is. I find it to be ridiculous but necessary at this point.

I have always cycled carbs based on my activity for the day. This works really well for my energy levels and allows me to have more carbs on days that I work 12 + hours physically. I've backed off that a bit and the past 7 weeks have been pretty steady each day. I have been conscious of macros but have not tracked them - only calories. Next week I'll be 6 weeks out and had planned to be more precise about macros.

The cravings I can completely control. Thank goodness. If anything, the last 7 weeks have taught me that. I have starred at numerous cheesecakes, sat with others while they feasted on desert, deprived myself of mayn simple pleasures like a wasa cracker and peanut butter. I have taught my mind that it does not have control of my cravings. I'm at the point now that no matter what I eat, I really don't crave anything. Except calories ;-)

I think I'll stick with the more even steven macros and just be very precise. I'll do this for the next 3 weeks and see where I am.

Thandie - I'll PM you the workbook I'm using. It has some rethought macro calculations in it. As you guys already know I really struggle in eating the same things everyday. Instead, I have a list of food/meals that I pull from. This allows me to have a lot of flexibility but keep within my calorie limits and macros. You'll see what I'm talking about when you flip through the book. You'll also see some of my weight flucuations.

I'd love your thoughts. Although I am squirming at the thought of having to do this for 7 weeks, I will do anything for 7 weeks. I think. And, I'll know that it will not be sustainable and that is ok too.

Just a quick history since mid March:

I have gained 1" in my shoulder width, lost 1/2" in my arms, 1/2" in waist, 1/2" hips, 1/2" calves.

I started at 19% bodyfat and 135lbs

March 22: 18% bf, 131lbs
April 4: 15% bf, 128lbs
April 8: 16% bf, 129lb
April 12: 15% bf, 131lbs
April 15th: 14.8% bf, 134lbs

That will give you an idea of my flucuations.

Oh and Thandie - you know better than to ask if I'm drinking a gallon of water! Good lord. I'm floating away on 84 - 92oz. I'm working on it for you thought. Right now I'm at 48 and my stomach looks like it could explode. LOL

Lastly, I'm feeling in better spirits today (although my weight is up to where I started 7 weeks ago!!!!). I have made my recomposition way TOO big of a deal. If I'm not ready at the end of May I'll have some upper body shots done (where it seems to be no problem to be rock hard and veiny) and a video with my fully clothed in workout gear and be done with it. The other stuff can come whenever I'm ready.

Keep the advice coming. Thandie, I'd love to work with you to do some meal planning for my 6 weeks. Take a look at my spreadsheet and we can discuss.

muah

There's no doubt in my mind that not only you have done a tremendous progress, but that you continue to (even though it doesn't appear to).
But, when it comes to fitness and dieting, there's always room for improvement. So, when things were working perfectly for you now it appears it no longer works. No big deal, though! Is just a matter of moving to the next level.

Think about it this way. When we are on a transition and moving to forward, it appears we're going backwards and not advancing, when in fact we are. You're in a transition of moving your body (and mind) forward. You are in a great place. Believe me! If you weren't frustrated and feeling stuck, you would have been in the same place you were. Not a bad place, but a step back. Do you see where I'm going. You are doing amazing!!!!!!

I'll get to the PM..

 

[ironwings]

Thanks Thandie. I absolutely agree (particularly with my diet). I knew at some point I'd have to join the club ;-)

I have made progress, which I'm proud of. But it hasn't met my expectations - you know how that goes. I knew I was a little bottom heavy but my goodness. I think mostly it is simply frustrating to not know what is going on with my body. Those that are close to me are advising that my over training and underfeeding have simply played havoc on my hormones and mental state.

I'm working on it ;-) Thanks for the mentoring....I'm ready for the big time. My glutes need to be rock hard in 7 weeks ;-) LOL

 

[ironwings]

Thandie - I'm really struggling with how many calories to take in. My maintenance is around 2300 (due to my physical job and training). At that level my weight is constant.

The 1800 felt like I was starving but after about 2 weeks I had adjusted. When I went to 1600 I felt miserable and my weight started fluctuating. I was exhausted all of the time, my workouts were terrible compared to previously etc. That has been going on for about 3 weeks. I'm not as hungry but I am exhausted and my training is still suffering.

Thoughts? Should I just suck it up and adjust? I definitely do not need to build anymore muscle and my training is programmed for that.

And...as a quick second note. I have not slept through the night in probably 3 or 4 years. Yep - no exaggeration there. I could run off of adrenaline and feel great. No matter what my sleep was like I could hop out of bed at 5:30 and get on with my day. Could rarely nap. I have been sleeping through the night for 2 weeks now (made some adjustments in the bedroom and working on the mind). Funny thing is, I felt better when I wasn't sleeping. Crazy! I am thankful though the be getting a healthy full night's rest. It is about time!

 

[Thandie]

Thandie - I'm really struggling with how many calories to take in. My maintenance is around 2300 (due to my physical job and training). At that level my weight is constant.

The 1800 felt like I was starving but after about 2 weeks I had adjusted. When I went to 1600 I felt miserable and my weight started fluctuating. I was exhausted all of the time, my workouts were terrible compared to previously etc. That has been going on for about 3 weeks. I'm not as hungry but I am exhausted and my training is still suffering.

Thoughts? Should I just suck it up and adjust? I definitely do not need to build anymore muscle and my training is programmed for that.

And...as a quick second note. I have not slept through the night in probably 3 or 4 years. Yep - no exaggeration there. I could run off of adrenaline and feel great. No matter what my sleep was like I could hop out of bed at 5:30 and get on with my day. Could rarely nap. I have been sleeping through the night for 2 weeks now (made some adjustments in the bedroom and working on the mind). Funny thing is, I felt better when I wasn't sleeping. Crazy! I am thankful though the be getting a healthy full night's rest. It is about time!

Ok, we have to adjust your calories without you losing it. The suck it up only works for the last 2 weeks or so. Unfortunately you've been sucking it up much longer then that. This is not the time to build muscles, but to lose fat, so you're good there. The reason for your lack of energy, I suspect is that your fat has been too low for too long. I don't sleep that much either, but when I get up at 4:30am (I know, that's crazy) I am full of energy and good to go.

I need one more thing from you. Have you been counting macros? I'm guessing no. How tall are you and how much you weight today?
I'l wait for that info before I email you back.

 

[Thandie]

Thandie - I'm really struggling with how many calories to take in. My maintenance is around 2300 (due to my physical job and training). At that level my weight is constant.

The 1800 felt like I was starving but after about 2 weeks I had adjusted. When I went to 1600 I felt miserable and my weight started fluctuating. I was exhausted all of the time, my workouts were terrible compared to previously etc. That has been going on for about 3 weeks. I'm not as hungry but I am exhausted and my training is still suffering.

Thoughts? Should I just suck it up and adjust? I definitely do not need to build anymore muscle and my training is programmed for that.

And...as a quick second note. I have not slept through the night in probably 3 or 4 years. Yep - no exaggeration there. I could run off of adrenaline and feel great. No matter what my sleep was like I could hop out of bed at 5:30 and get on with my day. Could rarely nap. I have been sleeping through the night for 2 weeks now (made some adjustments in the bedroom and working on the mind). Funny thing is, I felt better when I wasn't sleeping. Crazy! I am thankful though the be getting a healthy full night's rest. It is about time!

Ok, we have to adjust your calories without you losing it. The suck it up only works for the last 2 weeks or so. Unfortunately you've been sucking it up much longer then that. This is not the time to build muscles, but to lose fat, so you're good there. The reason for your lack of energy, I suspect is that your fat has been too low for too long. I don't sleep that much either, but when I get up at 4:30am (I know, that's crazy) I am full of energy and good to go.

I need one more thing from you. Have you been counting macros? I'm guessing no. How tall are you and how much you weight today?
I'l wait for that info before I email you back.

 

[ironwings]

Thanks Thandie for your adjustments to my diet. I'm sure they will make a huge difference. You are accurate, I went back and plugged in macros for the last few weeks and my fat has been low, carbs extremely high, and protein low. I'm adjusting with your advice!

I am having some water retention and I feel like I could stick a pin in my face and it would pop!! This morning I'm up to 135lbs (back at my original weight 7 weeks ago) but my body fat continues to go down - today it is 13.4%. I have about 18% more water on me then I had two days ago and my muscle mass is up to 110lbs.

I feel much better emotionally. This really isn't that important. I have put WAY too much focus on it and my obsession with it has been unhealthy. I'm back on track now to living with my body each day and not focusing on that damn photoshoot.

I have a test shoot on Monday to prepare for lighting, clothing, hair, makeup, poses etc. This should be fun!

 

[Thandie]

Thanks Thandie for your adjustments to my diet. I'm sure they will make a huge difference. You are accurate, I went back and plugged in macros for the last few weeks and my fat has been low, carbs extremely high, and protein low. I'm adjusting with your advice!

I am having some water retention and I feel like I could stick a pin in my face and it would pop!! This morning I'm up to 135lbs (back at my original weight 7 weeks ago) but my body fat continues to go down - today it is 13.4%. I have about 18% more water on me then I had two days ago and my muscle mass is up to 110lbs.

I feel much better emotionally. This really isn't that important. I have put WAY too much focus on it and my obsession with it has been unhealthy. I'm back on track now to living with my body each day and not focusing on that damn photoshoot.

I have a test shoot on Monday to prepare for lighting, clothing, hair, makeup, poses etc. This should be fun!

I'm glad you're feeling better and please stick with it; it will work, just let me know how your weight goes so I can make an adjustment. For now your body has to get adjusted to the new macros, and then re-adjusted again. It's tough, but you're doing it.

Before you feel guilty or knock yourself down for it, I want you to know that your putting so much focus on this lame, selfish, superficial obsession you think you're having; remember, whatever we do at whatever time is 'important' to us at that time. This little obsession you're talking about is what has made me the stronger person I've ever known with the most discipline. Don't knock-it. it will change you to be a more focus, better individual.

The first time I had a comp, I got ill. Got some kind of stomach virus with diarrhea and vomiting for 4 days. The Dr. coaching me said "Let's see if you can make this one"! then he told me "is your body fighting all this tough work". This was 2 weeks before contest and I never stopped working out, but once I made it through, I knew I made a great step in my mental power.

If you need any questions, please let me know. You're doing great. That's where I was loooong time ago. This is not for the meek..
You're doing awesome!

 

[ironwings]

Still doing well here....at 129lbs / 106lbs lean muscle mass / 13%bf / 5% core bf

I finally lost all the water I was holding (6lbs) and it feels great to see my abs again ;-) I didn't do the test shoot due to my water retainage and a location change we are making. It should be coming up in the next week or so. And I've confirmed, Onebreath will be taking some shots with me!! I am thrilled....although a little worried. He looks amazing.

Added cycling to my cardio and my lower half is finally starting to slim down. Calories are between 1500 - 1600 and I've been more careful about macros. I'm progressing now again with good steady loses. The last two weeks I'll add an additional deficit of calories (mostly carbs) and an extra cardio session if needed.

My weight is higher than it was 4 weeks ago by 3lbs still but I look much slimmer and muscular. I also feel a million times better. The calories I was on previously and the training completely screwed up my body. It has been a great experience to look back and see what I've learned about what my body needs.

We'll see what this week brings! Hope you guys are training hard ;-)

 

[mommalu]

Still doing well here....at 129lbs / 106lbs lean muscle mass / 13%bf / 5% core bf

I finally lost all the water I was holding (6lbs) and it feels great to see my abs again ;-) I didn't do the test shoot due to my water retainage and a location change we are making. It should be coming up in the next week or so. And I've confirmed, Onebreath will be taking some shots with me!! I am thrilled....although a little worried. He looks amazing.

Added cycling to my cardio and my lower half is finally starting to slim down. Calories are between 1500 - 1600 and I've been more careful about macros. I'm progressing now again with good steady loses. The last two weeks I'll add an additional deficit of calories (mostly carbs) and an extra cardio session if needed.

My weight is higher than it was 4 weeks ago by 3lbs still but I look much slimmer and muscular. I also feel a million times better. The calories I was on previously and the training completely screwed up my body. It has been a great experience to look back and see what I've learned about what my body needs.

We'll see what this week brings! Hope you guys are training hard ;-)

That's awesome ironwings!! Glad to hear that things are finally going much better for you. You seem allot happier now too. Congratulations.
Keep us updated on your photo shoot. We want pictures!!!