Newbie question

[Pinkdumbell]

Hey I'm new. I have read the stickies and know how to work the search function. I have been lurking over my spouses shoulder for 2 years and just found out there was a women's board, so here I am .

My question is in regards to strength and endurance. I do a sport that requires both and am wondering if I can work on my muscular endurance and still maintain strength. I will also have to be doing cardio and some plyometric (lower body) work. I have done a cycle of anavar before and I am thinking that I may go that route again just to save some muscle as I run my ass off. I am aware of risks, and all that, of AS. I have acess to pretty much any that I could want right now, but anavar is the only one I am comfortable with.

Talk amongst yourselves. Any feedback would be great.
Thanks

Pink

 

[Pinkdumbell]

Hi,
The sport is rugby. I play in the forwards, which is usually the bigger type people. We do a lot of hitting and running, and lifting (me and another player "boost" a third player overhead to catch a ball that goes out of bounds).
It's like doing squats then sprinting over and over for 80 minutes. My speed is ok and strength is slowly coming back (damn injuries). I am gradually adding in compound movements again after having to do more of a BB type routine. I have to do some endurance stuff (muscular and cardiov)or else my lactic acid ridden legs just do not want to cooperate.

I have read that people who play my position end up running about 4 miles per game. The thought of running 4 miles right now brings a tear to my eye. only partially kidding.

Thats me.
thanks.
pink

 

[Pinkdumbell]

bump

 

[Pinkdumbell]

Um. Not to be a baby, but that kind of hurt my feelings. I don't know why you would tell me to quit my sport. I have never been injured playing except one time when I tripped in the mud. The people who usually get hurt are unexperienced or trying to be heros and playing dirty. I have also played hockey and found that to be a much more dangerous sport despite the fact it was womens "non contact". Giving someone a helmet makes them feel invincible or something.

There are women on my rugby team who play for the canadian team and are 35 years old. Our coach/player is 43 and has been playing for 30 years.She started off playing with the guys teams in her hometown.

As for sanity, playing and training for a sport is one way I maintain any sanity. Having a goal is a great reason for training.
I love the challange of trying to find a balance of strength,speed ,and endurance. Call me crazy for not just wanting to train to have a small bum.

I decided to finally post on this board because I was impressed at the number of strength athletes and people who train really hard and seem pretty intelligent. I hope you meant the post as a joke since it can be hard to pick up sarcasm via typing.

Sorry if this is whiny or bitchy.
Pink

 

[Sassy69]

Hey PDB! Welcome to the boards! Sounds like you know what you are here for!

You have to excuse Daddy Lobo -- he's just a cranky old bugger - I think he's just saying save your body while its still young because it all just goes to shit sooner or later

Personally I get pissed off when anyone implies that I couldn't do or accomplish something because of my age. I expect I can push more weight than my whole family combined & I scare the computer geeks at my work because I don't have sticks for arms.

It sounds like you are asking how to approach training to optimize your body for both playing rugby and recovering - having the strength but also the speed & endurance.

Before I toss an idea out there, can you give us some more info -

- how old are you (lest I feel even older ...)
- what is your diet like now? (i.e. carbs / proteins / fats)
- what is your training / lifting / cardio regimen right now?

One of the things that we discuss alot on here is the value of doing shitloads of cardi / hi-intensity or low-intensity / etc. Since you are both interested in endurance & speed while remaining strong - do you mix "endurance cardio" with something like Hi intensity interval training (HIIT) or sprints? The longer runs would help build endurance, but intermingling sprints or some sort of short-burst training in there seems like it would help on that front. Spatts has demonstrated (unequivocally) that the sprints 1-2x/week produces awesome results. And it keeps the daily grind of the long runs from getting boring.

Training-wise - I'm guessing you want some solid size on yourself both for protection & strength while being able to react quickly. One approach is less training, more diet - make sure you are gettign enough food in you to support a strong training agenda and not start wasting away from too much cardio. Training plan- I'll wait to see if someone can contribute and also to see what you are doing now.

AAS - you've already experienced anavar so you know what's involved. It would definitely support you in retention of muscle and also with recovery. My one question would be that I'm guessing you don't compete in a tested organization??

 

[Pinkdumbell]

GRRRRRRRRRRR. I just spent forever typing a huge response and clicked reply and gone@! When will I ever learn? COPY, COPY, COPY.

I'll be back with a real response.

sigh. pink

 

[Pinkdumbell]

Sassy,
Thanks a bunch. Here goes.

Diet:
protein 180-200 gm/day. Chicken, fish, some beef (i know fat, but damn I love red meat. gave it up for 10 yrs. what the hell was i thinking), whey isolate shakes, cottage cheese, eggs.

carbs: here's where my fat ass chimes in. 200/day is about what i get. No white carbs. Grains, some fruit (i know fructose), tons of greens incl broccoli, spinach, lettuces.

fat: udo's, some nuts, what ever is in the beef or eggs probably like 40g/day.

water 2-4 ltr/day

I have just gotten my diet back in check after going through a bought of depression where I wasn't leaving the house and was only eating 1-2 meals/day and at least one of them was ice cream. I could not work out and was just pathetic. I got back into life and the gym as of january.

training as of january was 6 days a week. this was just to get me out of the house on a regular basis and to form a habit again. it was a 3day split on weights. 2 different body parts each day. The cardio was 3 days a week usually 20min of HIIT or whatever the old body could handle.

Rugby practices have started indoors on saturdays for 2hrs. This includes drills at full speed and some scrimmaging with guys and girls at 3/4 to full speed. basically 2hr of HIIT.

The weight training will probably stay 3x/week (m w f). I am just getting back into squatting and deadlifting. Overhead pressing, bench (flat and incline), rear delts, tris and bis are also fit in there. I do want to get some real pointers on the olympic lifts and their is a club here in town that I want to check out. oh ya abs are done like 2x/week. some weighted abs, some just crunches.

that leaves me with 3 days left t, th, and sunday. sunday is always off.

be right back to finish in a second

 

[Pinkdumbell]

Ok to continue:
sundays are off and so are thurs. i need 2 days off.

tues are usually cardio of some sort. Maybe hills, sprints (200, 400 and some shorter 40s and 80s), maybe steady run with some intervals. Depends on how I feel.

Also on a day that I am not doing lower body, I do a circuit of skipping, hopping (over and onto stuff), lunges, and agility drills. This helps greatly with the lactic acid and lower body fatigue.

to summarize:
m w f=weights
t, sat=HIIT
sun, thurs=off

Please critique or rearrange as you see fit. I can combine or change anything.

I am 25(26 in june). I have been playing rugby for 5 or 6 years now. I have played for 2 different university teams and played on 2 different provincial teams (canada). Due to some disagreements with the local rugby union, our club team boycotts the senior womens national championships. That mean I can take what ever I want and no testing. Just out of curiousity, how long does anavar linger in the body?

I have been doing weight training since grade 11. I was notorious for overtraining and have the healed tibia stress fractures to prove it. I have been supplementing with protein for 4 years. I have been doing the 6 meal a day scene for 3 years. It started out by trying to help my sister in law with her bulemia by suggesting we both do body for life (another free plug for bill phillips). I stuck with the eating and modified it.

The body fat right now is a little gross. Not sure of the number, but 5'7, 189 size 12-14. Starting to get back to normal as far as increasing muscle and decreasing body fat. Not really trying, but just eating and training again makes the world of difference.

thanks. sorry this is so friggin long. i hate these intros, but they are needed. Feel free to tear it apart.

pink

 

[Pinkdumbell]

Bump
Not to be annoying, I just need some opinions on stuff.