Mermaid 2006

[iceprincess]

You are looking good Mermaid!! I am so happy to see the excitement you have towards exercise now and how you can't wait to get to the gym tomorrow!

Keep up the good work. Tell Mr. P HI for me!

 

[nelmsjer]

Mermaid, absolutely. Real food is better than no food! But PWO shakes are the best.

This is one of those things where people have to be careful. People get into a mentality that says, "If I can't do what is best, than I just won't do anything". Or, "Even though I'm doing xyz, ABC is even better, so I'm missing out on everything. I might as well not be doing anything." The fact that the person is doing something good turns into a negative situation!

Well, neither one of those statements are true. They both represent extremes that only serve to halt progress and keep people from succeeding, from reaching goals, and from becoming better. It's frustrating. Enjoy the journey, because that is where happiness and life is at.

I remember asking my students at A&M, "What is the best cardiovascular exercise?" They would come up with different answers. Some said swimming because it was full body and easier on the joints. Some said walking because it was so easy to do and also easier on the joint than running. Some said running because it created greater forces on impact and used more calories. Then they would ask me the answer...and I would tell them "the one you enjoy and will do".

Some would laugh, but some would hate the answer. So, I always explained, "If I tell you that running, or swimming, or biking is the best exercise, and you just HATE it or, even worse, literally can't DO it (injury, handicap, etc.), then all I have done is frustrate you. You will walk around thinking, "why am I doing this...it's not as good as ABC?", and you'll resent exercise and the effort put into it. That would be a terrible thing to do to someone." Most would understand and smile. I like that.

So, back to the beginning... whether it's the optimal malto/dextro/hydrolyzed whey blend or gatorade and cheap protein powder or some simple carbs and protein foods, just pick one and enjoy that you are doing something that is better for you than nothing at all. And smile...enjoy the journey.

 

[scorpiogirl]

I remember asking my students at A&M, "What is the best cardiovascular exercise?" They would come up with different answers. Some said swimming because it was full body and easier on the joints. Some said walking because it was so easy to do and also easier on the joint than running. Some said running because it created greater forces on impact and used more calories. Then they would ask me the answer...and I would tell them "the one you enjoy and will do".

Some would laugh, but some would hate the answer. So, I always explained, "If I tell you that running, or swimming, or biking is the best exercise, and you just HATE it or, even worse, literally can't DO it (injury, handicap, etc.), then all I have done is frustrate you. You will walk around thinking, "why am I doing this...it's not as good as ABC?", and you'll resent exercise and the effort put into it. That would be a terrible thing to do to someone." Most would understand and smile. I like that.

Sneaky AND uses reverse psychology!!! I'm on to you Nelms! lol

 

[scorpiogirl]

Mermaid! I'm seeing a NEW & IMPROVED you emerging (sp)!!!! I LOVE it!!!

 

[iceprincess]

Look out WORLD...Mermaid is on the LOOSE!! Armed and dangerous with all of her new nutrition and exercise knowledge and enthusiasm!!!

 

[mermaid]

Oh that's so funny. New and improved? Ha, don't know about that but I talk to myself every day, "not working out never makes anything better, not eating right never makes anything better". It's a day by day thing.

I'm having a very stressful time at work and while my new niece is now much better, my sister is still struggling. BUT I repeat my mantra in my head and make sure I look after me first, THEN I'll have enough energy for everything else. It's not easy for me to say that.

Thanks so much ladies (and Nelms, LOL), you're just awesome

Sunday 29 January

Slept in. I tell you, I am Hungry Henry

8.30am
3/4 cup all bran
1/2 cup FF milk
1 cup whites, 1 whole egg made as omelette w/
1/2 cup spinach
2 tbsp shredded parmesan

10.30am
2 slices Performax bread
1 tbsp almond butter

1.30pm
2 slices Performax bread
1 tbsp fig spread

More bread, I know, naughty girl

4.00pm
1 cup diced chicken breast

5.30pm Gym
Superset
Decline situps 4x8
Squats Bar only 3x8

OMG. My abs are so weak. They are still sore from the other day but declines? Ouch. Need to work on those. I felt like vomiting!!

Dead lifts 5x8

Had to increase weight to feel the burn but not enough for failure

Russian Twists? Yeah right. Maybe in my next life, LOL. No really, just a bit too much for the poor abs so used the ab crunch machine 3x6.

20 mins steady state cardio - elliptical.



7.00pm
2 scoop whey w/ 1 cup Gatorade

8.30pm
4oz lean beef steak
1 large grilled tomato

~1600 cals P:45 C:28 F:27 Fiber:35g

 

[mermaid]

Question for Nelms:

I notice there is no specific tricep exercise. Is there a reason?

Cheers mate

 

[nelmsjer]

Day 1:
Squats: 5 sets of 8 (5x8)
Hanging Pikes: 4x8
---------
Swiss Ball situps: 3x10
Lunges or Step Ups: 2x12

Day 2:
Bench: 5x8 - triceps exercise
Bent Row: 5x8
------
DB Incline: 2x12 - triceps exercise
DB Row: 2x12

Day 3: OFF

Day 4:
Decline situps: 4x10
Light squats: 3x10
-----
Deadlift: 5x8
-----
Russian Twists: 2x10

Day 5:
Pullups: 6x6
Military Press: 5x7 - triceps exercise
------
Incline Press: 3x10 - triceps exercise
Preacher curl: 3x10

Day 6: OFF
Day 7: OFF

Mermaid, see the bolded notes above...whenever you press a weight, whether it is overhead (military), over your chest (any bench variation), or your body (pushups and dips), you have a lot of tricep involvement. NOT that soreness is an indicator of effectiveness, but have you noticed any soreness in your triceps this week?

Technically, when you pull (pullups, bent rows), you are also using your biceps. However, variations in hand placement can take the emphasis off of the biceps (not completely) in those exercises, so I have included the preacher curl.

How was your weekend? OH...and how much did you deadlift?

 

[wlmcrae]

Mermaid, I LOVE your signature saying! I've been telling myself that now to keep on with workouts some days!

 

[mermaid]

Mermaid, see the bolded notes above...whenever you press a weight, whether it is overhead (military), over your chest (any bench variation), or your body (pushups and dips), you have a lot of tricep involvement. NOT that soreness is an indicator of effectiveness, but have you noticed any soreness in your triceps this week?

Technically, when you pull (pullups, bent rows), you are also using your biceps. However, variations in hand placement can take the emphasis off of the biceps (not completely) in those exercises, so I have included the preacher curl.

How was your weekend? OH...and how much did you deadlift?

OK, no I haven't felt any soreness in my tris. Maybe I'm not lifting heavy enough?

I deadlift 70lbs. I can defintely do more, but I have never done 5 sets before so was trying it out. What I find, the heavier the weight, is a problem with grip, not load.

Weekend was quiet but good for the gym. Actually leaving work now to go exercise - I've had a really stressful day, my boss thinks I'm absolutely bonkers at the moment so getting sweaty is what I need right now in order to chill out.

Not eaten enough today but will log that later.