Mommalu's Transfirmation Journal

[mommalu]

Mommalu - may I make a suggestion about the sumo squats? Instead of plates do you have access to dumbbells. It is far easier to use a dumbbell turned on its side than a plate when executing this movement.

I'm all ears for suggestions. Thanks bikinimom.
I normally use the DB when doing these. I guess the plate was right there.
Should I be doing more reps?
I see many of you do a few warm-up sets before you even get into the work sets.
My legs are like jello when I'm done.

 

[mommalu]

It was so darn cold here today(-30 with the wind chill) that I stayed inside and "relaxed"
Here's what I had for dinner.
Pan fried salmon with mango & cucumber salsa on a bed of Romaine.
It was delish

 

[mommalu]

Friday Jan 16th
Shoulders/Back
Shoulder Press 4x30 6x25 6x25 6x25
Side Raise 10x10 10x10 12x10
Front Raise 3 sets of 10x15
DB upright row 8x40 8x40 8x40
Lying rear delt row 12x15 12x15 12x15
Back Extentions 10 10 8
Bent over row 10x50 10x50 10x30 10x30
Supine row 8 6 6
Closegrip pulldown(v-bar)15x55 20x60 15x70 10x70

20 min on the elliptical
abs/stretching(using the foam roller~which feels awesome)
Meal 1 Usual 4 egg white/oatmeal pancake
Meal 2 protein shake w/glutamine
Meal 3 ½c brown rice, salmon, brussel sprouts
snack ½C 1% cottage cheese
Meal 4 Salad with Salmon
Meal 5 Salad w/2 hardboiled egg whites, blue cheese crumbles, smoked salmon (yes~ I love salmon)
Hot green tea

Felt bloated today

 

[mommalu]

These past few days I have been feeling "really" bloated. I get cramps about 3pm and they don't go away for a few hours I know it's because I quit drinking coffee.(as it was a natural diuretic for me)
I eat plenty of greens, oatmeal, brown rice, so not sure what else I can do. Any suggestions?

 

[Thandie]

These past few days I have been feeling "really" bloated. I get cramps about 3pm and they don't go away for a few hours I know it's because I quit drinking coffee.(as it was a natural diuretic for me)
I eat plenty of greens, oatmeal, brown rice, so not sure what else I can do. Any suggestions?

You're doing all the right things after giving up coffee. Just hang in there it will get better slowly. Green tea helps tremendously, but you're already doing that.

 

[mommalu]

Do you think you are up for trying some aquatics?Your meals look YUMMY!!!

I'd feel like getting in the water "only" if it was 100* and I could do it outside
I used to be a competitive swimmer growing up(till I was 18) so I do love the water. Only thing is~ my gym is a "dry gym" (no showers or a pool.)
I'm always up for a challenge too.

Thandie~ as you know, I drink my share of green tea. I guess I will just have to wait it out and see.
I have also noticed that since I started working out, I have missed this months...umm girly thing.
WHICH I was told is normal. Yes??

How do you post 2 quotes in the same message??

 

[Thandie]

I'd feel like getting in the water "only" if it was 100* and I could do it outside
I used to be a competitive swimmer growing up(till I was 18) so I do love the water. Only thing is~ my gym is a "dry gym" (no showers or a pool.)
I'm always up for a challenge too.

Thandie~ as you know, I drink my share of green tea. I guess I will just have to wait it out and see.
I have also noticed that since I started working out, I have missed this months...umm girly thing.
WHICH I was told is normal. Yes??

How do you post 2 quotes in the same message??

I'd like to know how to post two quotes as well..
One usually skips the menses when body fat is very low. Is this the first time you miss it? I wouldn't have thought your bf was that low. Hmm!
Perhaps that's why you're bloated. It's trying to show up.

 

[mommalu]

Is this the first time you miss it?.

Yes...It's the first time I've missed since I started lifting.
The bloat sucks too. I'm going on my 4th (32oz) jug of water. I'm gonna make it to 160oz today. Gotta make up for the past few days.

 

[mommalu]

Monday Jan 19th Chest/Tri's
DB Bench press 20x20 8x30 8x30 4x35***
DB Fly's 8x17½ 10x17½ 8x20
Butterfly 8x55 8x55 8x55 10x40
Cable crossovers 12x10 8x15 7x15 10x10
Bench Dips 10 8w/10#wt 8
Skullcrushers 8x30 8x30 8x30
Tricep extention 10x25 8x30 8x30

Abs/30 min treadmill at 6 incline 3.3mph

Meal 1 4 egg white,½c oatmeal 1/4c non fat cottage cheese, cinnamon made into a pancake w/2T(1oz)FF/SF syrup
Meal 2 1 scoop whey, 5g glutamine w/½c mixed berries
Meal 3 4 HB egg whites
Meal 4 2 slices wholegrain bread w/2T ANPB
Meal 5 grilled chicken, ½c brown rice, zucchini,brussel sprouts
Meal 6 Cod with grilled peppers & onion
½oz raw walnuts

1 gallon water

 

[mommalu]

Your routines look pretty solid and your diet seems good as well. I understand about the bloat. Give your body about a week/so to adjust. I know how much it sucks when you are going through this, but as Thandie said just wait it out.

The monthly thing could be due to a host of reasons. I don't think that bf being too low is the issue. I wouldn't stress too much. I am bettin ya it will show up sooner than later.

Because you were a competitive swimmer (as was my husband waaaaaaaaaay back in the day when people were riding around on the backs of dinosaurs!) you realize the benefit of work in the water. I never fully understood how helpfull to my overall fitness development working out in the water was until I engaged in the activity myself! Perhaps once the weather warms up you can get back to it. I highly recommend it for anyone and everyone, whether you can swim or not.

As for the several quotes in the same post, you open two windows and you cut and paste. Was that uberconfusing?

No worries...I got it!!(2 weeks late might I add) I just wish it would just go away. Anyhoo...
Thanks for letting us know how to double quote. Appreciate that

Today~ Jan 21 LEGS Day

Hack Squat 15x50 15x50 12x70 10x70
Leg Press 15x90 15x90 17x110 10x140
DB Step-ups(20# each hand) 3 sets of 10 on each leg.(they were pretty wobbly when I was done)
Leg Extention 12x60 12x55 12x50 10x60
Leg Curl 8x65 8x50 12x50 10x60
Butt Busters 15x50 15x60 12x70
Sumo Squats(25# DB) 15x25 17x25 17x25

30 min treadmill @ 9 incline 3mph
Stretching/foam roller

Meal 1 Egg white pancake
Meal 2 Protein shake w/5g glutamine
Meal 3 3 egg whites fried w/2oz 93% lean GB with taco seasoning) wrapped in a flatout wrap
Meal 4 Salad w/grilled chicken / cottage cheese fluff
Meal 5 Grilled chicken w 1oz blue cheese crumbles/hot sauce. grilled asparagus spears
Meal 6 Cottage cheese before bed

I was up at Costco tonight and purchased a 3# tub of Whey Protein Isolate for $21 (Chocolate) When should I take this???