ironwings journal *

[Thandie]

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

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

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

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

 

[ironwings]

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

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

 

[*ebony*]

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

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

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

 

[ironwings]

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

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

You are looking good these days lady!

 

[ironwings]

it would be MUCH more broken down and 'mushy'

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

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

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

Thanks!

 

[mommalu]

Trying oatmeal tonight /quote]

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

 

[localgirl]

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

much love!
LG

 

[ironwings]

Trying oatmeal tonight /quote]

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

Sorry for the late response.

Steel cut. I've tried everything. LOL

 

[ironwings]

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

much love!
LG

Switch it up girl.

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

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

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

 

[ironwings]

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

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

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

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

20 minutes post lifting moderate pace cardio

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

Day 1: Lower body, no supersets

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

Day 2: Upper body, supersets

4x failure (typically 10 - 12 times)

Rack Deads superset Cable Rope Front Raises

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

BB Bicep Curls superset Cable Pressdown

Day 3: Lower Body supersets

4x failure (typically 10 - 12)

Leg Extensions superset Deadlift Step Ups

4x failure (typically 15 - 18)

Lying Leg Curls superset Smith Squat (various foot positions)

Abs and low back extensions

Day 4: Repeat Upper supersets


Nutrition and Supplements

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

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

Strength days -

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

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

2:00
Lunch with protein, carbs, fat

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

__________________________
It's on!