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Roxy's 8 weeks to normal log :)

Roxy722

Roxy722

New member

Well, you've all inspired me to get a log up and going.

The specifics:

* 8 week time period
* calories just slightly below maintenance 1900-2100
* will be looking at the basic 40/40/20 split
* Max OT training program with some cardio

Goals:

* To maintain the weight I've lost currently - possibly drop a few more lbs.
* Maintain lean mass gains
* Give my body some much needed recovery time and allow my hormones to even out a bit
* Get my appetite and eating patterns under control.
* Renew my love for the gym! :)

This has been a challenging year for me. I've decided this weekend that I will not be competing next week. I've known deep down for awhile that I wouldn't be ready but struggled to get real with myself. Always tough to let go of a goal but I've decided to redefine the goal.

I dieted really hard last year to compete. I dropped about 48 lbs in 23 weeks and the post contest rebound was brutal. I developed a pattern of eating healthy for a few days and then essentially binging for a few days and so on and then went right back into prep mode. The weight has not come off this time like it did the last time, my desire to continue eating has been a huge issue as well. As my calories lowered for prep mode, my appetite seemed to increase, to the point where I have been stressed and feeling anxious about developing an eating disorder. I can't focus on anything and just feel really shut down and isolated.

I work in a psych unit and I have found myself identifying more and more with the ED patients and I realized that I am heading down a bad path and I need to fix it. My hormones are out of whack and my metabolism needs some consistency and I need to find that balance again.

I am relieved to have a plan that will help me get back on track. I believe competing, for me, is something I really loved but I allowed it to become all consuming and the fun and passion is not there this time. The stage will always be there so I just decided I needed to get my head out of my butt and get back on track in a good way.

I'll write a bit more on a new post....sorry for the wall of text! :)

P.S. I'm starting Monday. It's Thanksgiving here in Canada so I'm going to eat turkey with the family tomorrow.
 
Roxy722 said:

Well, you've all inspired me to get a log up and going.

The specifics:

* 8 week time period
* calories just slightly below maintenance 1900-2100
* will be looking at the basic 40/40/20 split
* Max OT training program with some cardio

Goals:

* To maintain the weight I've lost currently - possibly drop a few more lbs.
* Maintain lean mass gains
* Give my body some much needed recovery time and allow my hormones to even out a bit
* Get my appetite and eating patterns under control.
* Renew my love for the gym! :)

This has been a challenging year for me. I've decided this weekend that I will not be competing next week. I've known deep down for awhile that I wouldn't be ready but struggled to get real with myself. Always tough to let go of a goal but I've decided to redefine the goal.

I dieted really hard last year to compete. I dropped about 48 lbs in 23 weeks and the post contest rebound was brutal. I developed a pattern of eating healthy for a few days and then essentially binging for a few days and so on and then went right back into prep mode. The weight has not come off this time like it did the last time, my desire to continue eating has been a huge issue as well. As my calories lowered for prep mode, my appetite seemed to increase, to the point where I have been stressed and feeling anxious about developing an eating disorder. I can't focus on anything and just feel really shut down and isolated.

I work in a psych unit and I have found myself identifying more and more with the ED patients and I realized that I am heading down a bad path and I need to fix it. My hormones are out of whack and my metabolism needs some consistency and I need to find that balance again.

I am relieved to have a plan that will help me get back on track. I believe competing, for me, is something I really loved but I allowed it to become all consuming and the fun and passion is not there this time. The stage will always be there so I just decided I needed to get my head out of my butt and get back on track in a good way.
I'll write a bit more on a new post....sorry for the wall of text! :)

P.S. I'm starting Monday. It's Thanksgiving here in Canada so I'm going to eat turkey with the family tomorrow.
Click to expand...

Happy Gobble Gobble day, tomorrow! Enjoy your turkey and all the fixin'!

I think you made a good decision about not competing. You knew that you would not be ready and the next time you get on stage...you want to strive to bring a better package than your previous showing.

I bet in the next 8 weeks of this log, you will re-ignite that fire that has faded, but had never dissappeared. You can do this. I believe you can!
 
Island_Girl said:
Happy Gobble Gobble day, tomorrow! Enjoy your turkey and all the fixin'!

I think you made a good decision about not competing. You knew that you would not be ready and the next time you get on stage...you want to strive to bring a better package than your previous showing.

I bet in the next 8 weeks of this log, you will re-ignite that fire that has faded, but had never dissappeared. You can do this. I believe you can!
Click to expand...

Thank you Island girl. It definitely feels better already, mentally speaking. Thanks for your positive comments! That means a lot to me. :)
 
Hi Roxy! How was your turkey day?

I agree with everyone about your transformation pictures. Lots of hard work and dedication right there! They totally tell a story. Love that.

I'm hoping you have a wonderful week this week!
 
Island_Girl said:
Hi Roxy! How was your turkey day?

I agree with everyone about your transformation pictures. Lots of hard work and dedication right there! They totally tell a story. Love that.

I'm hoping you have a wonderful week this week!
Click to expand...

Thanks!! I always thought if I just `lost the weight I`d be happy. You realize there is so much more to it as you progress and learn. I`m amazed at how much I`ve learned over the last few years. I remember when training and nutrition seemed like learning a new language! :)
 
Re: Sunday, October 10


Sunday, October 10

Today I went in and did 30 mins of moderate cardio. Nothing major but I was getting restless. I`ve taken a few days off to rest and relax and needed to do something.

Then....I went and ate like a madman!! And I have to tell you...the yams were amazing. My dad always outdoes himself and had carmelized some pecans and put them in and it was so great! I definitely felt sick after but such a nice change of pace from months of dieting. We came home and slipped into that wonderful turkey coma! :)

Day one starts today and I`m off to the gym. I have this week off and I`m excited as I can just take my time and prepare food as I go and not have to always be watching the clock. I had booked the week off because of competing but decided to take the time off anyway. Gonna be a great week!

Have a great Monday everyone! :)
 
good log girl xo will follow this keep rocking it !
 
good log girl xo will follow this keep rocking it !
 
Roxy722 said:
Thanks!! I always thought if I just `lost the weight I`d be happy. You realize there is so much more to it as you progress and learn. I`m amazed at how much I`ve learned over the last few years. I remember when training and nutrition seemed like learning a new language! :)
Click to expand...

Oh yes! I learn new stuff about myself everyday! It's always a learning process.

Keep at it girl!
 
Re:Monday, Oct 11th


Thanks to everyone for the positive words! :)

Monday, October 11, 2010

I did not weigh in today, given my beached whale feeling from Thanksgiving.

Total calories: 2113
Macros: 205p 231c 39f

My numbers are a little unbalanced. I`m so used to eating the same things every day so have to work on that a bit. I`m eating different things and incorporating the complex carbs back in but kept it clean and made it through with no cheating.

Workout - Legs

I`m experimenting with the Max OT program. You start with 5 warm up sets, in a pyramid, and then move on to the main sets. I don`t include the weight of the bar in my numbers but the numbers are totals not per side.

Squats

140-4
140-6
150-6

Leg Press

160-6
180-6

Stiffed leg deadlifts

70-6
100-6

Seated calf raises

90-8
100-8

Donkey calf raises

260-8
300-8
400-8 (new PR- never done a whole stack of anything!)

This week will be finding out where my strength levels are at and just getting a baseline for weights and where to start. I am not used to training such light volume and almost felt guilty doing so little but....that was the appeal of this program and it felt good and I am sore today!

I did 30 mins elliptical as well. That was before the soreness set in. :)

Overall, a great day!
 
Oh, the MAX OT almost is similar to DC training. Is there more info somewhere to read up on this training?

Nice on the donkey raises girl! The entire stack? You Rock!
 
Island_Girl said:
Oh, the MAX OT almost is similar to DC training. Is there more info somewhere to read up on this training?

Nice on the donkey raises girl! The entire stack? You Rock!
Click to expand...

LOL..thanks...I stood up and went "woo hoo" and then got a few weird looks but felt good!

AST Sports Science - High-Performance Sports Nutrition Supplements

That's the link for the Max Ot website. You can sign up and get the program for free but then they try to hook you in to access the FAQ's and buy their supplements etc. It's user friendly and set up in a 12 week format...easy to read. I'm going to make a few adjustments but not too many. I'll note them as I go.

I'm loving the short workouts though!
 
Re: Tuesday, October 12


Tuesday, Oct 12, 2010

Arm day - Bis and Tri (5 warm up sets)

Straight bar curls
50-6
50-6

Alternating Dumbbell curls
30-4
30-4

Cable Curls
35-8

Rope push downs
80-6
90-4

Assisted dips
100 - 8
70 - 6
50 - 6

45 minutes moderate cardio. I did cardio with a friend who is doing her first show this weekend so we did a lot of chatting and went longer then expected! Gotta love that!

Total calories: 1920
Macros: 205 p - 180 c - 50.5 f

A little bit more balanced at 42,36,23 so getting there.

Overall, another good day.
 
Re:Wednesday, Oct 13, 2010


Wed, Oct 13, 2010

Today`s workout seemed extra short but I realized when I got home, I`d left page 2 at home! So missed the abs part. I trained chest today.

I used the Smith machine for the presses. Chest is one of my weaker areas and I wanted to really push myself to see where my limits were. Again, bar weight not included (only because I really don`t know how much they are...45 lbs? 55?)

Bench press
60-6
70-6
75-6 (new pr for me)

Incline press
37.5-4
37.4-4
37.5-4

Dips - assisted
60-5
60-5

30 mins cardio

Calories: 1990
Macros: 251p - 163c - 39f

It's every 3-4 days where I start to feel like I need to eat more and the late night eating happens. This is the pattern I developed a few months post contest and have yet to break it. It's the reason I'm not ready to compete.

I can feel it starting tonight a bit. I may look at bumping up my calories tomorrow to closer to maintenance and experiment a bit with that(almost like a refeed) . It's a combination of some physical hunger and some psychological stuff going on I think but tomorrow will be the test day. It's the usual trouble day for me. I'm usually good for 3 days and then have a terrible 4th day.

I am determined to beat this though!
 
Typically the olympic bars are 45 lbs.

Nice sessions girl! Interesting rep ranges. I just need to check out that link you gave me. haha
 
Roxy722 said:
LOL..thanks...I stood up and went "woo hoo" and then got a few weird looks but felt good!

AST Sports Science - High-Performance Sports Nutrition Supplements

That's the link for the Max Ot website. You can sign up and get the program for free but then they try to hook you in to access the FAQ's and buy their supplements etc. It's user friendly and set up in a 12 week format...easy to read. I'm going to make a few adjustments but not too many. I'll note them as I go.

I'm loving the short workouts though!
Click to expand...

Thank you. I'll take a peek after this weekend when I get home. Really sounds similar to DC training.
 
Re: Wednesday, Oct 13, 2010

Roxy722 said:
Wed, Oct 13, 2010

Today`s workout seemed extra short but I realized when I got home, I`d left page 2 at home! So missed the abs part. I trained chest today.

I used the Smith machine for the presses. Chest is one of my weaker areas and I wanted to really push myself to see where my limits were. Again, bar weight not included (only because I really don`t know how much they are...45 lbs? 55?)

Bench press
60-6
70-6
75-6 (new pr for me)

Incline press
37.5-4
37.4-4
37.5-4

Dips - assisted
60-5
60-5

30 mins cardio

Calories: 1990
Macros: 251p - 163c - 39f

It's every 3-4 days where I start to feel like I need to eat more and the late night eating happens. This is the pattern I developed a few months post contest and have yet to break it. It's the reason I'm not ready to compete.

I can feel it starting tonight a bit. I may look at bumping up my calories tomorrow to closer to maintenance and experiment a bit with that(almost like a refeed) . It's a combination of some physical hunger and some psychological stuff going on I think but tomorrow will be the test day. It's the usual trouble day for me. I'm usually good for 3 days and then have a terrible 4th day.

I am determined to beat this though!
Click to expand...

I find herbal tea that kinda smells like dessert eg. vanilla/chocolate/chai kind of flavours really curb my cravings at night. Just a thought. There's a President's choice "chocolatey chai" herbal tea (0 cal) that is really good. If you're near a Loblaws/superstore/independant grocer.
WTG on those bench presses, maybe I'll try the smith for that...
 
Re: Wednesday, Oct 13, 2010

trex74 said:
I find herbal tea that kinda smells like dessert eg. vanilla/chocolate/chai kind of flavours really curb my cravings at night. Just a thought. There's a President's choice "chocolatey chai" herbal tea (0 cal) that is really good. If you're near a Loblaws/superstore/independant grocer.
WTG on those bench presses, maybe I'll try the smith for that...
Click to expand...

Thanks for the tip! I have discovered turkey meatballs at superstore under their blue label packaging that are amazing, so I`m in there a lot. I`ll pick some up and give it a try.
 
Island_Girl said:
Typically the olympic bars are 45 lbs.

Nice sessions girl! Interesting rep ranges. I just need to check out that link you gave me. haha
Click to expand...

I know..the reps are weird for me too! The basic concept is do the 5 warm up sets so

12 reps-low weight
10 reps-increased
6 reps - increased
3 reps - increased
1 rep - just slightly below max weight

Then the number of sets with usually 4-6 reps. It says if you can do more then 6 you need to increase the weight. You should be hitting the positive failure at 6. So, it`s been a bit of an experiment to figure out where my limits are as I`m used to doing more reps.

It calls for 2 min rest periods between sets to maximize lift potential and that`s a bit of a challenge for me. I feel like I`m doing a lot of sitting!! lol

It`s an interesting experiment though and something different. I`m not sure what I`ll do after the 8 weeks but for now, I`ll keep going and see what happens.

I`ll have to check out the DC training too!
 
Just a quick update....had a busy weekend and haven't been online at all. Saturday was the competition that I was supposed to do and I worked backstage (got myself assigned to tanning touch ups and putting oil on people ...lol) Gotta love it. I wasn't sure how I'd feel being there but it was great! I love the energy at a show and it was very motivating!! I met some great people backstage and really felt pumped up!

I made it through the first week of Max OT training and my diet has been pretty good. I have not had any binges! I haven't even really felt tempted. I had a glass of wine Saturday night for the first time since March and felt kind of sick. I remember when I could drink a lot!! How things change.

I took Sunday and today off and am back to training tomorrow.
 
Roxy722 said:
Just a quick update....had a busy weekend and haven't been online at all. Saturday was the competition that I was supposed to do and I worked backstage (got myself assigned to tanning touch ups and putting oil on people ...lol) Gotta love it. I wasn't sure how I'd feel being there but it was great! I love the energy at a show and it was very motivating!! I met some great people backstage and really felt pumped up!

I made it through the first week of Max OT training and my diet has been pretty good. I have not had any binges! I haven't even really felt tempted. I had a glass of wine Saturday night for the first time since March and felt kind of sick. I remember when I could drink a lot!! How things change.

I took Sunday and today off and am back to training tomorrow.
Click to expand...

That's cool that you worked backstage, you must have been so insoired!
Good for you for not having the binges, that's huge.
Looking forward to more of your log :)
 
trex74 said:
That's cool that you worked backstage, you must have been so insoired!
Good for you for not having the binges, that's huge.
Looking forward to more of your log :)
Click to expand...

Thanks! :) I've really tried to keep my diet consistent and increased calories and it's made a difference so far. Yes..backstage was awesome! I had a lot of fun and felt really motivated!
 
Re:Week 2


Well on to week 2!

Training for yesterday - Tuesday, October 19, 2010

Arms

Biceps

Warm up sets - alternating dumbbell curls
17.5 - 12
17.5 - 10
20 - 6
25 - 3
25 - 1

30 - 5 reps
30 - 4

Straight Bar Curls

50 - 6
50 - 7 (need to start heavier)

Cable Crunches

40 - 8
45 - 7
50 - 5 (start at 50 next week)

Triceps

Warm up sets - pushdowns
60 - 12
60 - 10
80 - 6
90 - 3
100 - 1

110 - 4
110 - 4

Assisted Dips

50 - 6
50 - 5
50 - 5

No cardio today.
 
Re: Wednesday, Oct 20, 2010

Training for October 20, 2010

Chest day

Warm up sets - bench press
20 - 12 (10 lbs per side)
20 - 10
30 - 6
40 - 3
60 - 1

80 - 6
80 - 6
80 - 6 (new PR for me on this)

Incline Press

75 - 4
75 - 3
70 - 6 (had to lower the weight on the last one and barely made 6 reps)

Assisted Dips

60 - 6
60 - 6

Did a few sets of Abs today as well.

Cable Crunches

160 - 10
190 - 10

Weighted incline crunches

45 lb plate - 10
45 - 10

Did 20 mins of cardio today on the eliptical.

I haven't been tracking calories this week. I have been catching up on socializing a bit and taking advantage of the week off but will get back on program in the next few days. I haven't been eating poorly but if I go too long without tracking, I think I usually start going back to eating too much.
 
That must've been nice assisting back stage. That for sure will keep you motivated. Glad you had a fun weekend. Back to the grind!
 
Thanks! Yep..back to the grind. My two weeks off are winding down and back to reality too. Yuck!!

Yesterday was a rest day for me.

Today I did shoulders.

Barbell Military Press

Warm up sets
20 lbs - 12
20 lbs - 10
30 lbs - 6
40 lbs - 3
50 lbs - 1

60 lbs - 6
60 lbs - 6

Seated dumbbell press

60 lbs - 6
60 lbs - 6

SS standing lat raises

22.5 - 6
22.5 - 6
22.5 - 6

Rear lat raises

22.5 - 6
25 - 6
25 - 6

Followed by 30 mins moderate cardio on the eliptical.

I love the shoulder burn!! I'm still feeling it! :)
 
Re: Start of week 3

Monday, October 25, 2010

Hey all...we had our first snowfall today. Woke up to a snowglobe outside!! Yuck!! I'm so not ready for winter! :mad:

I am fighting a bug so did not train at all on Saturday. Have started a course of antibiotics but did go and train yesterday. It was back day.

Seated rows with bar

Warm up sets
70-12
70-10
80-6
90-3
100-1

110-6
120-6 (start here next time)

Wide grip pull downs

110-6
120-6 (start here next time)

Wide grip pull ups (assisted)

100-6
100-6

Hyper Extensions

25 lbs - 10
35 lbs - 10
35 lbs - 8

Then did 30 mins on a bike. Overall, a pretty good workout for me. I set a couple more PR's for myself and that always feels good. I definitely underestimate myself sometimes and it's good to push the limits a bit and see how far I can really go.

I've been doing some reading on motivation and self improvement type stuff. Trying to address all the areas of myself over the next couple of months in "project get normal again".

I like this quote: " If you have no purpose, you have no passion. If you have no passion, you have sold yourself out".

I have definitely been living without passion for a few months! The beauty of life is there is always a tomorrow and always a chance to re-discover who we are and what we are passionate about.

The journey continues.....:)
 
Re: Start of week 3

Roxy722 said:
Monday, October 25, 2010

Hey all...we had our first snowfall today. Woke up to a snowglobe outside!! Yuck!! I'm so not ready for winter! :mad:
I am fighting a bug so did not train at all on Saturday. Have started a course of antibiotics but did go and train yesterday. It was back day.

Seated rows with bar

Warm up sets
70-12
70-10
80-6
90-3
100-1

110-6
120-6 (start here next time)

Wide grip pull downs

110-6
120-6 (start here next time)

Wide grip pull ups (assisted)

100-6
100-6

Hyper Extensions

25 lbs - 10
35 lbs - 10
35 lbs - 8

Then did 30 mins on a bike. Overall, a pretty good workout for me. I set a couple more PR's for myself and that always feels good. I definitely underestimate myself sometimes and it's good to push the limits a bit and see how far I can really go.

I've been doing some reading on motivation and self improvement type stuff. Trying to address all the areas of myself over the next couple of months in "project get normal again".

I like this quote: " If you have no purpose, you have no passion. If you have no passion, you have sold yourself out".

I have definitely been living without passion for a few months! The beauty of life is there is always a tomorrow and always a chance to re-discover who we are and what we are passionate about.

The journey continues.....:)
Click to expand...

:eek2: snow!!!!! That's it, its all over. Six months of winter...sigh.
haha

OMG you are so strong though-120 on the wide grip pulldowns! You're mah hero ;)
 
Re: Start of week 3

trex74 said:
:eek2: snow!!!!! That's it, its all over. Six months of winter...sigh.
haha

OMG you are so strong though-120 on the wide grip pulldowns! You're mah hero ;)
Click to expand...


LOL..I know...and I'm now driving to work in the dark too!! I just keep telling myself December 21st is the shortest day of the year and it's all uphill from there! You're east aren't you??

Thanks for the compliment!! Back is one of my stronger areas....the 120 is a new PR for me and was hard but I still got 6 reps off so thinking I'll try 130 next time!
 
Re: Start of week 3

Roxy722 said:
LOL..I know...and I'm now driving to work in the dark too!! I just keep telling myself December 21st is the shortest day of the year and it's all uphill from there! You're east aren't you??

Thanks for the compliment!! Back is one of my stronger areas....the 120 is a new PR for me and was hard but I still got 6 reps off so thinking I'll try 130 next time!
Click to expand...

I'm in Ottawa, you?
It's dark when I leave the house too :(
 
Re: Start of week 3

trex74 said:
I'm in Ottawa, you?
It's dark when I leave the house too :(
Click to expand...

Originally from metro Toronto area but I've been in Edmonton forever it seems...about 15 years now. I spent a couple years up in Northern BC (lived on mile 50 of the Alaska highway) though before coming to Edmonton and that was really crazy. It was almost always dark during the winter and only semi dark for a few hours a night during the summer. 2 years was enough though. Edmonton weather is bad enough.
 
Re:Tuesday, Oct 26


Tuesday, Oct 26, 2010

Leg day today

5 warm up sets

Leg press

180 - 6
200 - 6 (start here next time)

Squats

140 - 6
160 - 6 (start here next time)

Leg Curls

100 - 10
140 - 5
140 - 4

Donkee Calf Raises

400 - 10
400 - 10
400 - 10

Had a pretty good workout tonight. Felt good about my intensity and hit a few new PR's. I'm continually pushing myself and trying to see where my maxes are. Feels great!

I'm back to counting calories this week. Hit 1800 on Sunday, 2000 yesterday and will be at 1950 today. Since coming off my contest diet, I'm up 5 lbs and want to keep it there and continue to drop slowly over the next few months so....getting back on track.

My thought for the day....

"Do what you love, do what you have a passion for and life becomes so much easier."

Try and do one thing tomorrow that you love...my mini goal for the day. :)
 
needtogetaas said:
Great log roxy. I hit you and trex up with a free comp plat on the house.... Need to take care of the woman around here....
Click to expand...

Why thank you!!!
:rose:
 
Just a quick update...I took yesterday, Wednesday, as a rest day. Still fighting a bug and just wasn't up to the gym. Ate at maintenance. Had a great, restful evening. :)
 
Roxy722 said:
Just a quick update...I took yesterday, Wednesday, as a rest day. Still fighting a bug and just wasn't up to the gym. Ate at maintenance. Had a great, restful evening. :)
Click to expand...

Isn't it wonderful to listen to your body? I always feel so much better when I do, and keep balance in my life.
I'm glad you got some rest :)
 
trex74 said:
Isn't it wonderful to listen to your body? I always feel so much better when I do, and keep balance in my life.
I'm glad you got some rest :)
Click to expand...


Thanks! Yes....to be able to do nothing and not feel guilty about it. It's a rare thing but was sooo great! :)
 

Sunday,October 31

Well...this has been a bit of an off week. I'm finally over the bug I've been fighting, done my week of antibiotics and getting back in the swing of things. I think I slept for almost 12 hours yesterday. It was one of those sleeps where you wake up and aren't sure where you are or what day it is. :)

I hit the gym today and combined chest/ shoulders/ abs. I shortened each body part just to get moving again. I definitely noticed a slight drop in strength today and didn't hit most of my PR's from the last 2 weeks.

Chest

Incline barbell press (used smith machine)
5 warm up sets

60-6
70-4 (down from last week)

Flat dumbbell press

30's - 6
35's - 6

Shoulders

Standing barbell press
5 warm up sets

60-6
60-5

Side lateral raises

25's-5
25's - 6

Rear lateral raises - dumbbells

25-6
25-6

Abs
Cable crunches
5 warm up sets

180-6
160-6

Incline crunches

3 sets of 6 with 45 lb plate

Overall, a decent workout...I'm definitely feeling the burn!

My goal for the week is to get back in the swing of things...back into my routine and get my strength back up.

Happy Halloween everyone! :)
 
Hi roxy! Trick or Treat! I hope you feel better soon! Strength will come back fast! Train smart.

I've been reading up on the MAX OT and I'm liking it so far. A lot of reading. lol I'm on fence between this training and DC training.
 
Island_Girl said:
Hi roxy! Trick or Treat! I hope you feel better soon! Strength will come back fast! Train smart.

I've been reading up on the MAX OT and I'm liking it so far. A lot of reading. lol I'm on fence between this training and DC training.
Click to expand...


Thanks!

I'll have to read up on DC training as well. I'm interested in seeing it. I like the Max OT because keeping the reps short and allows me to lift more but there's a few things I'm not liking as much. The 5 warms up sets seem to take forever, especially the last 2 where you are doing 3 reps and then 1 rep with 2 mins rest in between. If you are training more then one body part per workout, then it's more then one warm up and it feels tedious. The 2 min rest flies by when the weight is heavy because you need the rest but drags during the warm up.

I think the other feedback is that the exercises change every week for the 12 weeks. I think that is part of the program but it doesn't allow you to get into any kind of groove so to speak.

Otherwise, overall I have enjoyed doing something different.
 
November 1

Trained legs on Monday. (I'm a little behind at logging..been playing catch up at work)

5 warm up sets

incline leg press

180 - 6
180 - 6
200 - 6
220 - 6
220 - 6

Squats

140 - 6
140 - 5

Leg Curls

100 - 8
120 - 6
130 - 6

Donkee Calf Raises

400 - 10 - 3 sets

I felt pretty good yesterday but today I'm walking like I rode a horse for a week! LOL

Tuesday was a rest day! aka my turn to car pool for soccer practice so spent the night driving 14 year old boys around. More tiring then a good workout!
 
Roxy722 said:
November 1

Trained legs on Monday. (I'm a little behind at logging..been playing catch up at work)

5 warm up sets

incline leg press

180 - 6
180 - 6
200 - 6
220 - 6
220 - 6

Squats

140 - 6
140 - 5

Leg Curls

100 - 8
120 - 6
130 - 6

Donkee Calf Raises

400 - 10 - 3 sets

I felt pretty good yesterday but today I'm walking like I rode a horse for a week! LOL

Tuesday was a rest day! aka my turn to car pool for soccer practice so spent the night driving 14 year old boys around. More tiring then a good workout!
Click to expand...

hahahaha i know what you mean cowboy
 
Roxy722 said:
Thanks!

I'll have to read up on DC training as well. I'm interested in seeing it. I like the Max OT because keeping the reps short and allows me to lift more but there's a few things I'm not liking as much. The 5 warms up sets seem to take forever, especially the last 2 where you are doing 3 reps and then 1 rep with 2 mins rest in between. If you are training more then one body part per workout, then it's more then one warm up and it feels tedious. The 2 min rest flies by when the weight is heavy because you need the rest but drags during the warm up.

I think the other feedback is that the exercises change every week for the 12 weeks. I think that is part of the program but it doesn't allow you to get into any kind of groove so to speak.

Otherwise, overall I have enjoyed doing something different.
Click to expand...

Oh ok. I haven't read it's entirety. It's super long! lol I dunno if I will like that too about the exercises changing weekly. I like to track my progress by beating my log book. I'll keep reading and decide.

And yes, change is good!
 
Island_Girl said:
Oh ok. I haven't read it's entirety. It's super long! lol I dunno if I will like that too about the exercises changing weekly. I like to track my progress by beating my log book. I'll keep reading and decide.

And yes, change is good!
Click to expand...


Me too...it's nice to be able to see where you are progressing. I have hit reading week 5 and it's turning into a supplement sales pitch so....I think I'm nearing the end of my Max OT reading! LOL I'll only be buying from the guys here! The sections at the end have some sample workouts so I may just stick to what I've been doing and keep doing it for a few more weeks and then re-evaluate.

Island girl...what does DC stand for?? I need to read up on that!
 
Trained back tonight...Thursday.

Did my usual warm up sets then..

Seated rows
110-6
120-6
130-6

Wide grip lat pulldown
110-6
120-5
120-5

Assisted pull ups/ widegrip

10-6
100-5
100-5

Hyperextensions

35 lb plate - 10, 8, 6

Did a bit of cardio after on the eliptical.

Felt pretty good tonight...my strength is coming back for sure.
 
Well ladies....just wanted to give you an update. I'm going to cut my 8 week time frame a little bit short and only continue with the Max OT for one more week. I'll be starting something new next weekend.

I've thought a lot about my goals and my long term goal is to compete again but....I really am going to just focus on getting conditioned and lowering body fat, while maintaining sanity. If that takes the next year to do and I don't compete again for awhile, then that's ok. I hate where I have ended up and although this year has been a learning experience in so many ways, it's disappointing to be essentially back where I started.

This last few weeks have been great though. It's allowed me to rest, eat, and find a few new records in the gym. So...I'll either keep going on this log or start a new one...we'll see...in the meantime, one more week of max ot!

Thanks for all the support everyone!! This has become a good outlet for me. :)
 
Kinda slackin off on the ol' log lately. I've been hitting the gym every second day. I'll be starting something new this weekend and will be posting up a summary of this little back to normal project of mine and then some new goals and direction. My eating hasn't been great this last 10 days or so and boy do I notice it in the gym. I'm always amazed at how you get to know your body and how nutrition can really impact strength and performance!
 
Roxy722 said:
Kinda slackin off on the ol' log lately. I've been hitting the gym every second day. I'll be starting something new this weekend and will be posting up a summary of this little back to normal project of mine and then some new goals and direction. My eating hasn't been great this last 10 days or so and boy do I notice it in the gym. I'm always amazed at how you get to know your body and how nutrition can really impact strength and performance!
Click to expand...

I agree. It makes a huge difference-physically but also mentally. I have to be strong mentally to be strong physically I find, otherwise I am scattered, nervy, and negative.
 
I'll be the first to say since my field is in nutrition, how important nutrition is. It usually dictates how my day is going and how I can perform in the gym.
 
Hi Roxy. So what program are you going to start? I just started Max OT tonight. lol

DC stands for DoggCrapp. Dante Trudel is the founder. He also owns True Protein.
 
I'm going to close out this log and start a new one. I would say that overall my 8 weeks to normal has been a good experience. I got a lot of rest, a lot of recovery and am feeling more motivated and re juvinated. In terms of the goals I set out.....well, I did not lose any weight and actually gained some. But you know what...I'm okay with that. It's been such a crappy year and I've obsessed so much about weight and diet, that it felt good to just let go for awhile.

I've started a new program this last week and will start up a new log and explain it all there. I'm moving into a formal, structured off season program. Although, I have put competing on hold for awhile, I'm working towards it and will leave the date up in the air for right now.

Thanks for the all the support in this log! My new one will be up soon! :)
 
RachelM said:
Thanks Roxy for posting it, it's been a great read and I'm looking forward to seeing your next one!!
Click to expand...

Thanks Rachel! I'll get it up tonight. It's -30 c here and a wind chill warning so it will feel like -40 so I decided I'm taking a rest day and staying inside! It's insanity out there!!!! :)
 
Thanks for sharing your log and your experience with Max OT. Looking forward to your new one. You are keeping me in suspense! lol
 
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