Tiffany's getting lean in 2008 [Archive] - Page 8

Tifflex

01-12-2008, 10:13 AM

Hi Tiffany! I like the hack squat machine. That was in my rotation last summer. Going wide with that really works the inner thighs :)

I will remember that next time Penney. Thanks for the tip.

In my gym I see alot of women in the free weight area; there's alot of high school athletes that go to Fitworks. Also alot of elderly people. However, most do not lift heavy :( Of course there's the usual cardio bunnies as well.

I go to the gym when it first opens and I am usually the only woman using free weights. Most use machines, do abs or cardio.

I know other women use the free weight area when I'm not there:p.

How long are you going to do the hacks? I can see why you'd want to lay off the back squats for a while because they are very taxing.

I think I will keep them in for the next 6 weeks or so. I may throw in a set or two of back squats too.

I'm not sure what's going on with me and back squats. Mentally, I am not 'up' for them and think I need a break. I don't want to have my mind screw me up.

IronIc

01-12-2008, 11:30 AM

I will remember that next time Penney. Thanks for the tip.
It was a happy accident, in my case, that led to that wonderful discovery. It kicks ass for the inner thighs.

I go to the gym when it first opens and I am usually the only woman using free weights. Most use machines, do abs or cardio.

I know other women use the free weight area when I'm not there:p.
You do go to the gym very early. There has been a trend of more and more women utilizing heavy, free weights. Way too many are still afraid to lift, though!

I think I will keep them in for the next 6 weeks or so. I may throw in a set or two of back squats too.

I'm not sure what's going on with me and back squats. Mentally, I am not 'up' for them and think I need a break. I don't want to have my mind screw me up.
Hacks are a great alternative :) You'll get back into the swing and do back squats again. They are very taxing(which you know) and there are times when you just have to lay off of them for a while :)

ArchAngel'73

01-13-2008, 03:50 AM

HoosierHardGain

01-13-2008, 07:02 AM

Awesome leg workout, Tiffy.

Have a great Sunday!

dmangiarelli

01-13-2008, 08:54 AM

DB SLDL

20x25s, 15x35s, 8x50s

I had to use dbs on this exercise because both racks were taken. One had a guy doing curls and the other had a guy doing upright rows:rolleyes:.

You know what pisses me off about this the most? We have a rack full of fixed weight BB's and the guys taking up the squat racks doing curls are using less weight than what is available with the fixed weight BB's! I can see if you need to curl 175 lbs. but normally it's like 75 lbs they are using. :mad: Noobs!

Other than that your numbers look solid. Keep it up! :D

Tifflex

01-13-2008, 05:15 PM

This is where assertiveness comes in, when you need the squat rack and people can do there stuff someplace else. By all means ask them to move Tiffany. Make sure to point out an alternative place for them to go so they don't get all pissy. If they do, talk to the manager/owner.

These were newbies in the racks so I'm sure I won't see them again. I usually get the equipment I want but the gym was full of new people.

misc.-watch your knees with hacks, they can really do a job on them if you're not careful.
-nice superset, better you then me

I will watch the knees on the hacks. SS suck...

-lesson learned, coffee/Kegals/Fiend does not mix well for the dog.:D
Have a GREAT day!:)
Thanks Brian!

Awesome leg workout, Tiffy.

Have a great Sunday!
Thanks Hoos! I hate the Colts lost:(.

You know what pisses me off about this the most? We have a rack full of fixed weight BB's and the guys taking up the squat racks doing curls are using less weight than what is available with the fixed weight BB's! I can see if you need to curl 175 lbs. but normally it's like 75 lbs they are using. :mad: Noobs!

Other than that your numbers look solid. Keep it up! :D

We have 2 racks full of fixed weight barbells too! Noobs!:).
.
.
.
Sunday: Cardio/Abs/Stretching

I walked four miles today and did some ab work. The four miles were all on the treadmill at speeds of 3.6-4.0 and varying inclines.

Abs:
V-Ups--3x10
Bicycles--3x25
Stomach vacuums: 3@30 sec

Have a great night!

BoiseLifer

01-13-2008, 05:59 PM

GREAT job on the tread mill today...AND abs too. Nice! =)

These were newbies in the racks so I'm sure I won't see them again. I usually get the equipment I want but the gym was full of new people.

I will watch the knees on the hacks. SS suck...

Thanks Brian!

Thanks Hoos! I hate the Colts lost:(.

We have 2 racks full of fixed weight barbells too! Noobs!:).
.
.
.
Sunday: Cardio/Abs/Stretching

I walked four miles today and did some ab work. The four miles were all on the treadmill at speeds of 3.6-4.0 and varying inclines.

Abs:
V-Ups--3x10
Bicycles--3x25
Stomach vacuums: 3@30 sec

Have a great night!

Jordo1

01-13-2008, 06:01 PM

Great cardio Tiffany! :)

CapitalJay

01-14-2008, 03:50 AM

Sunday: Cardio/Abs/Stretching

I walked four miles today and did some ab work. The four miles were all on the treadmill at speeds of 3.6-4.0 and varying inclines.

Abs:
V-Ups--3x10
Bicycles--3x25
Stomach vacuums: 3@30 sec

Have a great night!

Good morning, Tiffany. You spelled that wrong. It should be: dreadmill. ;)

ArchAngel'73

01-14-2008, 04:09 AM

Tight workout Tiffany! I like the mixed up cardio. Are things looking a little less hectic this week?

orca

01-14-2008, 04:27 AM

Morning Tiffany. Very nice workouts this weekend. Your front squat numbers are incredible! How was your weekend?

Tifflex

01-14-2008, 04:29 AM

GREAT job on the tread mill today...AND abs too. Nice! =)
Thanks Thomas!

Great cardio Tiffany! :)
Thank you Ty.

Good morning, Tiffany. You spelled that wrong. It should be: dreadmill. ;)
LOL...I actually prefer the treadmill Jay. I am thinking of running a few races this Spring so I need to get with it. I'm amazed that I am actually faster.

Tight workout Tiffany! I like the mixed up cardio. Are things looking a little less hectic this week?
Thanks Brian. Cardio is a necessary evil. I'm thankful that I actually like it.

My week should be less hectic, how about you?

Tifflex

01-14-2008, 04:46 AM

Morning Tiffany. Very nice workouts this weekend. Your front squat numbers are incredible! How was your weekend?

Hi Kevin! Thanks on the front squats...my quads like them:). My weekend was great. I spent most of Saturday with my six year old niece Olivia.
.
.
.
Monday's workout: Back

Asst Chins
10@80lbs, 5@65lbs, 6@75lbs, 7@75lbs, 4@60lbs (-5lbs...not sure if this should be a + or -).

I left my gloves at home and I was surprised how much I needed them.

I was pleased with the decrease in assistance and strict form.

One arm DB row
2x10x55, 10x50

The first two sets were RP so I decreased weight to get straight reps.

Hyperextensions
bwx20, 2x10 holding 25lb, bwx20

Hamstrings were tight:eek:!

Workout duration: 24:21...short and sweet.

Happy Monday everyone! I was tired and sore when I got up this morning at 4:00. I thought about not going but I then thought about how many people can't workout. Thankful for my privilege, I got up and went.

Today was not one of my best workouts, but it was a good day mentally. Diet has been flawless;).

Have a wonderful day all:)!

Samraiwise

01-14-2008, 05:06 AM

Hi, morning Tiffany!! http://www.angelfire.com/nb/kazuo/img/sm_hi.gif

1-arm DB Row
2x6x55, 8x55

I can actually do more reps on my right side but I'm trying to even out the left side so I will stay at 55 until I get 10 reps. Does anyone see a problem with my logic?
The last time......

One arm DB row
2x10x55, 10x50

The first two sets were RP so I decreased weight to get straight reps.
And today......

Wow, Great!! and very serious numbers !!
And Asst Chin too, Congrats and WTG, m'lady!! http://www.angelfire.com/nb/kazuo/img/sm_yeah.gif

Jordo1

01-14-2008, 07:12 AM

Hey Tiffany! Hope you have a great day! What's "RP"?

Hibiscus09

01-14-2008, 07:16 AM

Nice workout, Tiffany! I absolutely hate forgetting my gloves or my music!! :p

I have to do pullups today with a four second negative and three second (or maybe two -- I left the papers upstairs) positive and I have no idea where to set the assistance for that. :eek: :p

Have a great Monday!!

HoosierHardGain

01-14-2008, 07:30 AM

Great workout, Tiffy.

I'd be tired and sore at 4:00am, too :)

IronIc

01-14-2008, 09:10 AM

Hi Tiffany! JG on decreasing the assistance on the chins. You will be going unassisted before long! :D

It is indeed a great priviledge to be able to work out. There's so many people who can't even get out of bed by themselves :(

Tifflex

01-14-2008, 09:14 AM

Hi, morning Tiffany!! http://www.angelfire.com/nb/kazuo/img/sm_hi.gif
The last time......

And today......

Wow, Great!! and very serious numbers !!
And Asst Chin too, Congrats and WTG, m'lady!! http://www.angelfire.com/nb/kazuo/img/sm_yeah.gif
Thanks Kaz. I'm happy that I keep a paper log. It holds me accountable and I try to beat it each time.

Hey Tiffany! Hope you have a great day! What's "RP"?
Hi Ty! RP is the abbrevation for rest-pause. I was near failure on the 8th rep so I held the weight for a few seconds and then added 2 more reps to get to 10.

Nice workout, Tiffany! I absolutely hate forgetting my gloves or my music!!

I felt like a wuss today Diane. After each set, I nursed my hands because they were on fire. I want to look like I lift but I also want my hands to be soft;).

I have to do pullups today with a four second negative and three second (or maybe two -- I left the papers upstairs) positive and I have no idea where to set the assistance for that. :eek: :p

Ouch! You have a nice back anyway so this will only enhance it.

Have a great Monday!!
Thanks, you too!

Great workout, Tiffy.

I'd be tired and sore at 4:00am, too :)

Thanks Hoos. I would've felt better if I hadn't gone to bed at 11:00. I try to get in bed around 9:00-9:30 but Sundays are tough for me.

Tifflex

01-14-2008, 09:19 AM

Hi Tiffany! JG on decreasing the assistance on the chins. You will be going unassisted before long! :D

Thanks Penney, I'm working on it:).

It is indeed a great priviledge to be able to work out. There's so many people who can't even get out of bed by themselves :(

Deep down, I'm a gymrat!

I try not to complain and be thankful of what I have. I don't do the best job but I'm working on it;).

ArchAngel'73

01-14-2008, 11:41 AM

Tifflex

01-14-2008, 05:16 PM

Lucky to have Sam on board, that's some good legit caring there! Kudo's to you Kaz!!!

Kaz is the man that's for sure. Thank you!

-nice increases Tiff, I'm glad he pointed those out. Impressive!
The last two reps were tough but I did it. I knew I had to report back and I didn't want to be a wimp;).

24-32 min workouts disqualifies you from being a gym rat! LOL Minimum is 3 hrs per day. You're only the gym mouse.:D

Okay, okay I will take that. I'm a gym rat at heart:p.
.
.
.
Monday's Cardio
40 min walk/run

3 min walk, 10 min run (repeat)

Eats:
2068 cals
243g p:D
135g c
63g f

IronIc

01-14-2008, 05:20 PM

24-32 min workouts disqualifies you from being a gym rat! LOL Minimum is 3 hrs per day. You're only the gym mouse.:D
Is that like being a church mouse? lol! :p

I think you're a gym rat, Tiff. You don't need 3 hour workouts to qualify! ;)

Jordo1

01-14-2008, 07:41 PM

.
Monday's Cardio
40 min walk/run

3 min walk, 10 min run (repeat)

Eats:
2068 cals
243g p:D
135g c
63g f

Great cardio Tiffany. Is this training for the races you're doing? How long are they?

odie073

01-14-2008, 08:12 PM

fantastic job i just read this whole thread, its people out there we dont even know helping us see our goals!! fantastic job Tiffany!!

Jeremy

flywheel99

01-14-2008, 08:26 PM

way to get after those chins, tiffany.

have a great tuesday.

Tifflex

01-15-2008, 05:04 AM

Is that like being a church mouse? lol! :p

I think you're a gym rat, Tiff. You don't need 3 hour workouts to qualify! ;)
LOL...thanks Penney!

Great cardio Tiffany.
Thank you Ty.

Is this training for the races you're doing?
Sort of...;). I enjoy running but haven't done it in a while. Since I'm training in the AM, I can run in the PM without fear of muscle loss. Of course, sound nutrition is key.

How long are they?

I haven't done anything longer than a 5k. I may sign up for a 10k in April/May.

fantastic job i just read this whole thread, its people out there we dont even know helping us see our goals!! fantastic job Tiffany!!

Jeremy

Hi Jeremy, thanks for visiting. I hope I didn't bore you:p. I've gotten so much inspiration from reading journals and hope to help others. Please come back to visit!

way to get after those chins, tiffany.

have a great tuesday.
Those chins are mine Jon!:D
.
.
.
Happy Tuesday everyone!

No workout today but cardio later tonight.

Have a wonderful day all!

Jordo1

01-15-2008, 06:28 AM

Happy Tuesday everyone!

No workout today but cardio later tonight.

Have a wonderful day all!

You have a great day also!

HoosierHardGain

01-15-2008, 07:31 AM

Happy Tuesday, Tiffany. Nice job on the cardio, and your diet for the day looked excellent.

IdahoViking

01-15-2008, 12:54 PM

Okay, okay I will take that. I'm a gym rat at heart:p.

Since I train at home, doest that mean I'm just a house rat?

Good afternoon Tiffany! :D

Hot Rose

01-15-2008, 01:05 PM

The last two reps were tough but I did it. I knew I had to report back and I didn't want to be a wimp;).

Eats:
2068 cals
243g p:D
135g c
63g f

We would never think you were a whimp Tiff :D

WOW 243 Protein :eek: way to go

Hibiscus09

01-15-2008, 03:14 PM

Enjoy your cardio fun, Tiffany!! :)

I hope you've had a great day! Nice job on the nutrition! :)

IronIc

01-15-2008, 03:17 PM

Since I train at home, doest that mean I'm just a house rat?

Good afternoon Tiffany! :D
LOL! :D

Happy evening, Tiffany!

Tifflex

01-15-2008, 04:16 PM

You have a great day also!
Thanks Ty!

Happy Tuesday, Tiffany. Nice job on the cardio, and your diet for the day looked excellent.
Thank you Hoos! I feel very good about the diet.

Since I train at home, doest that mean I'm just a house rat?

Good afternoon Tiffany!
LOL...I can always count on you for a laugh!

We would never think you were a whimp Tiff :D

Thank you Rose. I do feel wimpy at times.

WOW 243 Protein :eek: way to go
I'm getting in a shake a day + extra lean meat. Most of the time, I'm satisfied.

Enjoy your cardio fun, Tiffany!! :)

I hope you've had a great day! Nice job on the nutrition! :)
Thank you!

LOL! :D

Happy evening, Tiffany!

Happy evening to you Penney!
.
.
.
I got home earlier than normal so I headed to the gym!

OMG the gym parking lot was packed. I usually workout at 5:00AM so tonight was a shock for me. Wall-to-wall people and tonight was "Bring a friend night". Most of the people were using machines, doing cardio, taking one of the classes or curling. I headed to my safe haven and found an open incline bench.

Chest/Tris/Shoulders

I like to work in order but I had to adapt and do what I could with what was available.

Inc DB Press
2x12x25, 2x8x35, 6x40, 5x40
Increased reps on the 40s.

Flat BB Press
8x105, 2x4x115, 3x120..yes

I was pleased with getting 120. I had 1-2 more reps in me but needed a spot.

CGBP
8x95, 7x95, 5x105

DB FLY
3x8x27.5

I increased reps but they were very shaky. I will stay with 8 reps until each one is controlled.

OH ext
6x40, 5x40, 7x35, 6x35

Lowered weight to maintain form.

TRISET:

Arnold Press 2x8x30, 9x30 (failure)
Seated Laterals 2x8x12.5, 10x12.5(failure)
Bent over rear delts2x10x12,5, 12x10(failure)

Rope pushdown
9x20, 8x20, 10x17.5

Workout duration: 51:54....does that get me closer Brian:p.

Have a great night everyone!

EDITED for macros:
1934 cals
252g pro
141g carbs
49g fat

I need to increase fat and decrease carbs. I'm pleased with protein and water intake will be over a gallon.

IronIc

01-15-2008, 04:20 PM

Chest/Tris/Shoulders

I like to work in order but I had to adapt and do what I could with what was available.

Inc DB Press
2x12x25, 2x8x35, 6x40, 5x40
Increased reps on the 40s.

Flat BB Press
8x105, 2x4x115, 3x120..yes

I was pleased with getting 120. I had 1-2 more reps in me but needed a spot.

CGBP
8x95, 7x95, 5x105

DB FLY
3x8x27.5

I increased reps but they were very shaky. I will stay with 8 reps until each one is controlled.

OH ext
6x40, 5x40, 7x35, 6x35

Lowered weight to maintain form.

TRISET:

Arnold Press 2x8x30, 9x30 (failure)
Seated Laterals 2x8x12.5, 10x12.5(failure)
Bent over rear delts2x10x12,5, 12x10(failure)

Rope pushdown
9x20, 8x20, 10x17.5

Workout duration: 51:54....does that get me closer Brian:p.

Have a great night everyone!
WTG on the flat BB press! I've got some catchin' up to do :p

Strong, strong, strong workout Tiff! :D

ms_mac

01-15-2008, 05:26 PM

Impressive numbers Tiffany! You are STRONG!

How goes the protein battle?

Jordo1

01-15-2008, 06:18 PM

Great workout Tiffany! Congrats on the presses!

CapitalJay

01-16-2008, 03:55 AM

Good Morning, Tiffany! Nice looking workout last night.

Most of the people were using machines, doing cardio, taking one of the classes or curling.

Hahahaha!! When I first read this, I was wondering what sort of gym you went to that had an ice rink and brooms. See here if you're confused by that: [i]http://en.wikipedia.org/wiki/Curling[/url]. I think I live too close to Canada. :)

Tifflex

01-16-2008, 05:05 AM

WTG on the flat BB press! I've got some catchin' up to do :p

Strong, strong, strong workout Tiff! :D
Thanks Penney. No need to catch up Penney, just beat your log book.

Impressive numbers Tiffany! You are STRONG!

How goes the protein battle?
Thanks Mary Ann. I think I'm winning the protein battle. I'm getting ~230g a day and increasing water intake.

Great workout Tiffany! Congrats on the presses!
Thanks Ty!

Good Morning, Tiffany! Nice looking workout last night.

Hahahaha!! When I first read this, I was wondering what sort of gym you went to that had an ice rink and brooms. See here if you're confused by that: [i]http://en.wikipedia.org/wiki/Curling[/url]. I think I live too close to Canada. :)
I go to a run of the mill Gold's. LOL about curls! If there was a demand in my area, my gym would have a class:eek::)!

orca

01-16-2008, 05:08 AM

.
.
I got home earlier than normal so I headed to the gym!

OMG the gym parking lot was packed. I usually workout at 5:00AM so tonight was a shock for me. Wall-to-wall people and tonight was "Bring a friend night". Most of the people were using machines, doing cardio, taking one of the classes or curling. I headed to my safe haven and found an open incline bench.

You're lucky you found bench. It's a crazy time of year.

.
Chest/Tris/Shoulders

I like to work in order but I had to adapt and do what I could with what was available.

Inc DB Press
2x12x25, 2x8x35, 6x40, 5x40
Increased reps on the 40s.

Flat BB Press
8x105, 2x4x115, 3x120..yes

I was pleased with getting 120. I had 1-2 more reps in me but needed a spot.

CGBP
8x95, 7x95, 5x105

DB FLY
3x8x27.5

I increased reps but they were very shaky. I will stay with 8 reps until each one is controlled.

OH ext
6x40, 5x40, 7x35, 6x35

Lowered weight to maintain form.

TRISET:

Arnold Press 2x8x30, 9x30 (failure)
Seated Laterals 2x8x12.5, 10x12.5(failure)
Bent over rear delts2x10x12,5, 12x10(failure)

Rope pushdown
9x20, 8x20, 10x17.5

Workout duration: 51:54....does that get me closer Brian:p.

Have a great night everyone!

Excellent workout!

.

EDITED for macros:
1934 cals
252g pro
141g carbs
49g fat

I need to increase fat and decrease carbs. I'm pleased with protein and water intake will be over a gallon.

Very nice macros. I'd be please with that protein number.

Happy Hump Day Tiff!

claycat

01-16-2008, 06:25 AM

That's some work out Tiff.!

Are you expecting any snow down your way?

IronIc

01-16-2008, 09:32 AM

Morning, Tiff. Monday when I did my chest workout I had to wait in line for the bench. Resolutionists! :rolleyes: :)

Is snow still coming to Hotlanta? It's coming here, don't know how much we're gonna get. Hopefully not too much! :p

Is the higher protein making a difference in the gym? :)

Tifflex

01-16-2008, 10:40 AM

You're lucky you found bench. It's a crazy time of year.
It was a mad house with dumbells, swiss balls and attachments strewn about:eek:. It made me appreciate the solitude of 5:00AM workouts.

Excellent workout!
Thank you!

Very nice macros. I'd be please with that protein number.
Thank you Kevin. I've gotten accustomed to consuming more protein.

Happy Hump Day Tiff!
Same to you.

That's some work out Tiff.!
Thank you Catharine, I felt good about it.

Are you expecting any snow down your way?
We should get a few flurries...so that means schools will be closed and the end of the world is near:p.

Morning, Tiff. Monday when I did my chest workout I had to wait in line for the bench. Resolutionists!
I will be happy when the excitement wains and the people who are not going to stick with it go away and leave their credit cards:p.

Is snow still coming to Hotlanta? It's coming here, don't know how much we're gonna get. Hopefully not too much! :p

We're expecting a little. I wouldn't mind a day off..lol.

Is the higher protein making a difference in the gym? :)

I can't really tell Penney. My energy level is pretty high once I'm in the gym and so is my strength. Did you see a huge difference?

Tris and shoulders are nice and sore:D.

dartol

01-16-2008, 09:32 PM

Tris and shoulders are nice and sore:D.

Excellent! Hi Tiffany! :)

Darren

Samraiwise

01-17-2008, 01:13 AM

Hi Tiffany!! http://www.angelfire.com/nb/kazuo/img/heart10_twin.gif

I like to work in order but I had to adapt and do what I could with what was available.Gee, that's tough, not being able to plan beforehand. hmm...

CGBP
8x95, 7x95, 5x105
Flat BP was nicely done. But I love your CGBP more. 105lbs is a serious number for this exercise. Strong triceps!!http://www.angelfire.com/nb/kazuo/img/sm_thumbup_cool.gif

Way to go m'lady!

Hibiscus09

01-17-2008, 03:40 AM

Morning, Tiffany! We just got a bunch of rain last night. It looks chilly out there. :p

Great job on the workout! Very cool on the flat bench press! I'm sorry the gym was so crowded. Why do other people have to get in our way at the gym? :D

I hope you have a fantastic Thursday!!

Tifflex

01-17-2008, 04:59 AM

Excellent! Hi Tiffany! :)

Darren
Thank you Darren!

Hi Tiffany!! http://www.angelfire.com/nb/kazuo/img/heart10_twin.gif
Gee, that's tough, not being able to plan beforehand. hmm...
Flat BP was nicely done. But I love your CGBP more. 105lbs is a serious number for this exercise. Strong triceps!!http://www.angelfire.com/nb/kazuo/img/sm_thumbup_cool.gif

Way to go m'lady!
Thank you Kaz. I guess I should invest in a home gym so I could have complete control.

I appreciate your kind words on my CGBP. I am working to put a little mass on my wee triceps and I think it's working. I have a loose skin that I want to fill with muscle.

Morning, Tiffany! We just got a bunch of rain last night. It looks chilly out there. :p

We actually got snow Diane. My doggie couldn't figure out what was hitting her back as we walked. I felt like a kid out in the snow.

Great job on the workout! Very cool on the flat bench press! I'm sorry the gym was so crowded. Why do other people have to get in our way at the gym? :D

I hope you have a fantastic Thursday!!

Don't others realize that I am in a hurry?:p. I am happy people are working out because I've been in their shoes.

Thanks about the flat presses too!
.
.
.
HIIT
28:30--2.5 miles
5 min warm up
30 sec all out followed by 90 sec recovery jog
~2 min cool down

I slept maybe three hours last night. I stayed up working on a clogged garbage disposal and lost power around midnight. I'm stressing about my job situation and woke up at 4:30.

The company that I work for is restructuring my department so we're interviewing for jobs. I have an interview today at 10:00 and feel pretty confident. I am interviewing for a leadership position so wish me luck! I've got leadership experience, a MBA and much needed soft skills. I'm reaching out to other companies as well so if this doesn't work out, I won't be crushed.

Have a good Thursday!

Hibiscus09

01-17-2008, 05:02 AM

I hope your interview goes well, Tiffany!! You have a great attitude about it. I always went in giving my best and figured if they didn't like me, I didn't have anything less than I had when I walked in the door and they were missing out on a great opportunity! :D

I like to see new people starting out on a workout program also. :p I was just being silly.

I'm envious of your snow!! Pooey!!!

ms_mac

01-17-2008, 05:02 AM

Good luck with your interview Tiffany. I know you'll do well. Go get em!

ArchAngel'73

01-17-2008, 05:35 AM

Great workouts and nutrition Tiffany! MBA is most impressive! What are " soft skills", people skills?
I'm of the opinion there are 2 kinds of people in this world, there are pilots, and then there are cargo. Are those good people skills?:D
I wish you the best with your work, don't let it drag you down, you're better then that.;) Luv ya, you intellectual hottie you.
Notice any changes in the bod yet?

Jordo1

01-17-2008, 06:14 AM

Good luck this morning, Tiffany. With the MBA and kick ass personality you have, it'll definitely all work out for you! :)

IdahoViking

01-17-2008, 07:08 AM

Good Morning, Tiffany! Nice looking workout last night.

Hahahaha!! When I first read this, I was wondering what sort of gym you went to that had an ice rink and brooms. See here if you're confused by that: [i]http://en.wikipedia.org/wiki/Curling[/url]. I think I live too close to Canada. :)I never heard of curling until I went to college in Bemidji, MN - it was more popular there in the 70's than bowling was.

Good luck with your interview Tiffany. I know you'll do well. Go get em!Same from me as well.

HoosierHardGain

01-17-2008, 07:26 AM

Good luck on the interviews, Tiffany. Sounds like you have a great attitude. Beauty AND Grace :)

namtrag

01-17-2008, 08:17 AM

Just dropping by Tiffany, hope the interviews go great!

Tifflex

01-17-2008, 09:33 AM

Good luck with your interview Tiffany. I know you'll do well. Go get em!Thanks Mary Ann!

I hope your interview goes well, Tiffany!! You have a great attitude about it. I always went in giving my best and figured if they didn't like me, I didn't have anything less than I had when I walked in the door and they were missing out on a great opportunity! :D
Thanks Diane! I believe in doing my best and let the best person or fit get the position. I do know that's not how it works all of the time. I can sleep well knowing I've given my all.

I like to see new people starting out on a workout program also. I was
just being silly.

I know your were kidding.

I'm envious of your snow!! Pooey!!!
I think we got an inch of snow. The city freaked a little and traffic was terrible going home.

Great workouts and nutrition Tiffany! MBA is most impressive! What are " soft skills", people skills?
Thank you Brian. "Soft skills" are things like getting along with others, positive attitude, flexibility...etc.

I'm of the opinion there are 2 kinds of people in this world, there are pilots, and then there are cargo. Are those good people skills?:D
So you see the world as black and white? What about the people in the middle:p

I wish you the best with your work, don't let it drag you down, you're better then that.;) Luv ya, you intellectual hottie you

I won't let it get me down. Thanks for the kind words...and yes I am a proud nerd.

Notice any changes in the bod yet?
Tons of changes:). My blouses/shirts are tight in the back and loose in the stomach. I can't keep my hands off my tight legs:eek:. Scale is down and so is bf. I will report changes and post pics in two weeks.

Good luck this morning, Tiffany. With the MBA and kick ass personality you have, it'll definitely all work out for you!

Thank you Ty. Does it count that I can literally kick ass too?

CapitalJay

01-17-2008, 09:38 AM

Hey Tiffany! Good luck on your interviews.

Does it count that I can literally kick ass too?

I'd say you could at least use it as a bargaining chip! :eek: ;)

Tifflex

01-17-2008, 09:43 AM

I never heard of curling until I went to college in Bemidji, MN - it was more popular there in the 70's than bowling was.
I've only seen in on tv or the web...

Same from me as well.
Thank you Tedd:).

Good luck on the interviews, Tiffany. Sounds like you have a great attitude. Beauty AND Grace :)
Thanks Hoos! There are more important things in life so I try not let things like this get me down for long. I've been through a layoff and came out a better person. I hope God's done improving me;).

Just dropping by Tiffany, hope the interviews go great!

Hiya Mike, thank you!
.
.
.
My interview lasted almost two hours. We did a panel interview and I was asked a lot of behavioral questions. I almost used a bodybuilding analogy on one of the questions, but I was mindful of my audience:p. I felt very good about the interview and thoroughly answered each question. I wanted to go lift weights afterwards because I had so much energy!

Offers will be extended in February so we shall see what happens.

Thank you all for your kind words and support. I appreciate you very much.

IdahoViking

01-17-2008, 09:43 AM

... Does it count that I can literally kick ass too?
Is that one of the "soft skills" of which you spoke?

Tifflex

01-17-2008, 09:45 AM

Hey Tiffany! Good luck on your interviews.
Thank you Jay!

[QUOTE=CapitalJay;118214071]
I'd say you could at least use it as a bargaining chip! :eek: ;)

LOL! I've got the nice girl rep and you know what they say about nice girls;).

Tifflex

01-17-2008, 09:46 AM

Is that one of the "soft skills" of which you spoke?

By request only!

Jordo1

01-17-2008, 10:34 AM

Does it count that I can literally kick ass too?

It definitely counts when you need to.:D Something tells me you didn't need it for this interview, though. ;) I know that energy feeling you had right after it! That's the great post interview feeling! The bad one is feeling like you just got beat up and just want to sleep. ;)

orca

01-17-2008, 10:45 AM

Tifflex

01-17-2008, 04:35 PM

It definitely counts when you need to.:D Something tells me you didn't need it for this interview, though.
Hehe...I'm harmless unless provoked...kind of like David Banner:p.

I know that energy feeling you had right after it! That's the great post interview feeling!

I had to make myself sit to eat my lunch. I was pacing back and forth in the breakroom as I reflected on the interview. I hope I get what I want.

The bad one is feeling like you just got beat up and just want to sleep. ;)
I've had those too!

Props to you on the interview. You can usually tell when an interview goes well and it sounds like it did. Hope everything works out for you. Can't wait to see the workout you log! ;)

Thanks Kevin. I know things will work out for me. It's a matter of timing and fit so I remain optimistic. Today is my off day from weights so no PRs tonight. I do like to celebrate and take my problems to the weight room...therapy:).
.
.
.
Macros:
1850--cals
164g--p
150g--c
67g--f

I missed a meal while interviewing but I did sip on Xtend.

Have a great night:)!

IronIc

01-17-2008, 04:50 PM

I slept maybe three hours last night. I stayed up working on a clogged garbage disposal and lost power around midnight. I'm stressing about my job situation and woke up at 4:30.

The company that I work for is restructuring my department so we're interviewing for jobs. I have an interview today at 10:00 and feel pretty confident. I am interviewing for a leadership position so wish me luck! I've got leadership experience, a MBA and much needed soft skills. I'm reaching out to other companies as well so if this doesn't work out, I won't be crushed.

Have a good Thursday!

My interview lasted almost two hours. We did a panel interview and I was asked a lot of behavioral questions. I almost used a bodybuilding analogy on one of the questions, but I was mindful of my audience. I felt very good about the interview and thoroughly answered each question. I wanted to go lift weights afterwards because I had so much energy!

Offers will be extended in February so we shall see what happens.

Thank you all for your kind words and support. I appreciate you very much.
Wow, good stuff coming your way! I can't wait till you hear it in February :)

CapitalJay

01-18-2008, 03:59 AM

Good morning, Tiffany. :) Glad to hear things went well.

Hehe...I'm harmless unless provoked...kind of like David Banner

Cool, I think green Hulk pics are in order next time someone makes you angry. ("...and you won't like me when I'm angry.") ;)

Tifflex

01-18-2008, 04:47 AM

Wow, good stuff coming your way! I can't wait till you hear it in February
Thanks Penney! I'm a little anxious:D.

Good morning, Tiffany. Glad to hear things went well.
Good morning Jay! I'm glad things went well. The non verbal cues from the panel were positive too so I felt good.

Cool, I think green Hulk pics are in order next time someone makes you angry. ("...and you won't like me when I'm angry.") ;)

LOL! The Sci-Fi channel used to run the series regularly. I used to watch it with my brother years ago.
.
.
.
Good morning everyone and happy Friday!

We're supposed to get snow again tonight:eek:. It won't be cold enough to stick but I am happy about the snow. I'm also happy that it's occuring on a Friday so schools and businesses won't have to shut down...lol.

I had a great run this morning. I got a "runner's high" and it was awesome:). The run felt effortless and everything clicked. The miles passed quickly and I had to stop so I could get ready for work:(. I am not a fast runner but I am improving my time. I do think weight training and HIIT are helping!

Cardio/Abs
40 min total...3.68 miles:)
3 min warm up
34 min run
3 min cool down

3 sets to failure
Crunches
Bicycles
Planks

Have a wonderful Friday everyone!

Hibiscus09

01-18-2008, 05:55 AM

I'm coming to visit you so I can slide down a hill on a cookie sheet or something! :D

I'm so glad the interview went well, Tiffany! :)

Happy Friday!!

Jordo1

01-18-2008, 06:17 AM

I got a "runner's high" and it was awesome:).

Every time I get a runner's high, it turns into a bad trip... :p

Great Cardio. How are you liking doing the abs with the cardio?

Samraiwise

01-18-2008, 06:43 AM

Hi Tiffany.

It seems your life will be full of challenges. Everytime that happens, people like you gain more than just the success it offers and you already knew that.

I admire your spirit m'lady and m'friend.
I'm looking forward to see your beaming smile again, GOOD LUCK!! http://www.angelfire.com/nb/kazuo/img/sm_wink05.gif

ArchAngel'73

01-18-2008, 07:24 AM

Damn Tiffany, runners high?? That's awesome! Great everything, I feel like a chump now for not running and doing HIIT cardio.
I think you nailed the interview too. Really, who could resist you?

HoosierHardGain

01-18-2008, 07:36 AM

Hmm...I generally get depressed by running :)

Nice job, Tiffy!

Tifflex

01-18-2008, 09:22 AM

I'm coming to visit you so I can slide down a hill on a cookie sheet or something! :D

Come on down Diane, I have plenty of room! You will have to bring your own cookie sheet because I don't own one:eek:. I hope my doggie is ready to play...I need an excuse to play in the snow:p.

I'm so glad the interview went well, Tiffany!
Happy Friday!!
Thanks, I will know more in February. If I don't get the job, I at had an opportunity to improve my interviewing skills.

Every time I get a runner's high, it turns into a bad trip...
That's pretty funny Ty. When I was heavier I was so dang clumsy. I'm not as clumsy now.

Great Cardio. How are you liking doing the abs with the cardio?
I like doing abs with cardio, thanks for the tip!

Damn Tiffany, runners high?? That's awesome! Great everything, I feel like a chump now for not running and doing HIIT cardio.
Let's see, you're in the middle of contest prep and dealing with a flooded apt:eek:...doesn't sound like a chump to me!

I was really supposed to walk this morning but felt like running instead.

I think you nailed the interview too. Really, who could resist you?
Flattery will get you everyhwere;).

Hmm...I generally get depressed by running :)

Nice job, Tiffy!
LOL, thanks Hoos!

Tifflex

01-18-2008, 09:26 AM

Hi Tiffany.

It seems your life will be full of challenges. Everytime that happens, people like you gain more than just the success it offers and you already knew that.
I've been very fortunate Kaz. I've had to do a lot growing spiritually over the last few years and I'm better for it. This is all temporary:).

I admire your spirit m'lady and m'friend.
I'm looking forward to see your beaming smile again, GOOD LUCK!! http://www.angelfire.com/nb/kazuo/img/sm_wink05.gif

Wow, thank you Kaz! I will show my face again;).

Hot Rose

01-18-2008, 09:44 AM

Tons of changes:). My blouses/shirts are tight in the back and loose in the stomach. I can't keep my hands off my tight legs:eek:. Scale is down and so is bf. I will report changes and post pics in two weeks.

How wonderful Tiffany :D So happy for you :D

Sounds like you did a fantastic job on your interview.:) It would have scared the heck out of me. :eek:

Have a fun filled Weekend

IdahoViking

01-18-2008, 10:25 AM

When do you get the official word about the position you interviewed for?

flywheel99

01-18-2008, 05:11 PM

I had a great run this morning. I got a "runner's high" and it was awesome:). The run felt effortless and everything clicked. The miles passed quickly and I had to stop so I could get ready for work:(. I am not a fast runner but I am improving my time. I do think weight training and HIIT are helping!

GO TIFFANY!!!

wonderful feeling, isn't it?

too bad all of these running "haters" don't get to share in the feeling!

BigBT

01-18-2008, 06:23 PM

too bad all of these running "haters" don't get to share in the feeling!

Nor do we feel the sore feet, shin splints, and bad knees.....

Great job, Tiff!!! Keep on running. It's just my job in the journals to follow Jon around and contradict everything he says. I'm so happy for you about all of the changes you are noticing in your body. That is solid progress!

ScubaDave

01-18-2008, 10:07 PM

Tiffany,

I am so sorry, it's been several days since I've been on your log, and just read the bit about the work and the interviews. I'm glad to hear that the interview went well. Good luck with it, and I hope the news comes sooner than later. I've got my fingers cross for ya.

Dave

dartol

01-19-2008, 07:02 AM

My interview lasted almost two hours. We did a panel interview and I was asked a lot of behavioral questions. I almost used a bodybuilding analogy on one of the questions, but I was mindful of my audience:p. I felt very good about the interview and thoroughly answered each question. I wanted to go lift weights afterwards because I had so much energy!

Offers will be extended in February so we shall see what happens.

Thank you all for your kind words and support. I appreciate you very much.
Hey Tiffany, I hope that works out for you and the new position is even better for you than the last one! My company does the panel interview thing now too... all of the questions are like "descibe a situation from your past where you had to..." blah blah blah. I am preparing myself for those since I have applied for several jobs lately. I am looking to be almost your neighbor, back in my home state of Alabama! :D

Hehe...I'm harmless unless provoked...kind of like David Banner:p.

LOL you sound a lot like me. Though most of the time I am probably more like Clark Kent. I think my PO'd alter ego is more like Wolverine though... :D

Have a great weekend Tiffany! :) Best of luck on that job!!!

Darren

Tifflex

01-19-2008, 07:51 AM

How wonderful Tiffany :D So happy for you :D
Thank you very much Rose. I try to stay off the scale and use the mirror and clothes to gauge progress.

Sounds like you did a fantastic job on your interview.:) It would have scared the heck out of me.
I was pleased with my answers, we will see how it goes.

Have a fun filled Weekend
You too Rose!

When do you get the official word about the position you interviewed for?
We should know in February...the agony!

GO TIFFANY!!!

wonderful feeling, isn't it?

too bad all of these running "haters" don't get to share in the feeling!
Jon, I felt like I could have gone forever! I haven't had an exercise high in a long time and it felt terrific.

Nor do we feel the sore feet, shin splints, and bad knees.....

Great job, Tiff!!! Keep on running. It's just my job in the journals to follow Jon around and contradict everything he says. I'm so happy for you about all of the changes you are noticing in your body. That is solid progress!
Thank you Brian. I've been injury free and the lighter I get the easier it gets.

Tiffany,

I am so sorry, it's been several days since I've been on your log, and just read the bit about the work and the interviews. I'm glad to hear that the interview went well. Good luck with it, and I hope the news comes sooner than later. I've got my fingers cross for ya.

Dave
Thank you Dave, I appreciate it.

Hey Tiffany, I hope that works out for you and the new position is even better for you than the last one! My company does the panel interview thing now too... all of the questions are like "descibe a situation from your past where you had to..." blah blah blah. I am preparing myself for those since I have applied for several jobs lately. I am looking to be almost your neighbor, back in my home state of Alabama!

You have to love behavioral questions Darren:p. If I can offer advice, have 2-3 great examples or stories and you can use those to answer almost any question. Good luck on your interviews!

LOL you sound a lot like me. Though most of the time I am probably more like Clark Kent. I think my PO'd alter ego is more like Wolverine though...
Wolverine is hot;):).

Have a great weekend Tiffany! Best of luck on that job!!!

Darren

Thanks Darren and the same to you!

Tifflex

01-19-2008, 08:00 AM

Happy Saturday all--

Legs/Cardio

ATG Back Squats
2x10x65, 2x10x95, 2x6x115, 10x95

I added these back to leg day. I can't let a mental block prevent me from doing a much needed exercise. I lowered the weight and concentrated on form.

Hack Squats
6x150, 8x150, 6x170, 5x200

SLDL
2x10x115, 2x10x125, 2x8x135

The last two sets were pure torture:p.

Leg Extension
2x10x120, 10x125, 7x125 (failure)

Seated Leg Curl
8x80, 8x85, 8x90, 4x100

Cardio
pre 30 min walk
post 15 min Stepmill, 12 min bike

Have a great day all!

ArchAngel'73

01-19-2008, 08:21 AM

I added these back to leg day. I can't let a mental block prevent me from doing a much needed exercise. I lowered the weight and concentrated on form.

You! have a mental block?? What's up with that? Previous accident?
Brutal Tiffany! especially after cardio, and more cardio on top of the weights.
How are you feeling with the diet?

Tifflex

01-19-2008, 08:35 AM

You! have a mental block?? What's up with that? Previous accident?
I don't know what's up with me and squats. I haven't had an injury or accident. I got up to 155 for reps and was very pleased. For the next 3-4 weeks I could barely handle 145. Last week I canned back squats but knew I had to come back to them.

This time I lowered weight and increased reps. I can't wuss out on squats since they are good for the body.

Brutal Tiffany! especially after cardio, and more cardio on top of the weights.
How are you feeling with the diet?
I like cardio;).

I'm feeling great on the diet. I'm averaging ~1900 cals, with 220g of protein and about 150g carbs a day. My body has adjusted to the increased protein...thank goodness. I need to lower the carbs and slightly increase good fats. Pics in two wks:).

Jordo1

01-19-2008, 08:39 AM

Great workout Tiffany! I agree with Brian that it was brutal. Your muscles are gonna try to pay you back the next couple of days... ;)

IronIc

01-19-2008, 08:40 AM

Hi Tiffany - great workout, and I'm glad you put the back squats into your routine again. I think you really maxed out at the 155 lbs. (for now, hehe) That is taxing.

It's also good to hear Layne's diet is working for you. I think some people (like me) have a hard time with all of that protein. It's certainly good for you!

I can't wait to see your new stats and pics. I know you look great. It's always :cool: to see things looser in the middle! :D

Have a nice day!

dartol

01-19-2008, 09:48 AM

Thank you very much Rose. I try to stay off the scale and use the mirror and clothes to gauge progress.

Absolutely!

You have to love behavioral questions Darren:p. If I can offer advice, have 2-3 great examples or stories and you can use those to answer almost any question. Good luck on your interviews!

Yep I agree with that advice. I got to be on a panel not to long ago, I learned a lot.

Wolverine is hot;):).

Maybe one day I can look like him... I can always strive to be more Wolverine-like. :D

I don't know what's up with me and squats. I haven't had an injury or accident. I got up to 155 for reps and was very pleased. For the next 3-4 weeks I could barely handle 145. Last week I canned back squats but knew I had to come back to them.

This time I lowered weight and increased reps. I can't wuss out on squats since they are good for the body.

I like cardio.

I'm feeling great on the diet. I'm averaging ~1900 cals, with 220g of protein and about 150g carbs a day. My body has adjusted to the increased protein...thank goodness. I need to lower the carbs and slightly increase good fats. Pics in two wks:).

Sounds like you have experienced overtraining on the squats. Starting Strength by Rippetoe and Kilgore talks about that, it is pretty much expected at some point. Just lower the weight and work you way back up. The longer you let it go uncorrected, the more you have to lower the weight and the longer it takes to recover. You did the right thing putting them back in at a lower weight, you can get back up there.

Diet sounds great, I need to be on similar numbers. It is good to see you are in tune with it! Can't wait to see the pics! :)

Darren

joed

01-19-2008, 05:49 PM

I was in Hib's place & saw you had 2" of snow in your 'hood. Ready to buy snow tires?

Tifflex

01-20-2008, 09:11 AM

Great workout Tiffany! I agree with Brian that it was brutal. Your muscles are gonna try to pay you back the next couple of days...

Payback has begun...

Hi Tiffany - great workout, and I'm glad you put the back squats into your routine again. I think you really maxed out at the 155 lbs. (for now, hehe) That is taxing.

I can't let an exercise beat me! I will get back to 155 and beyond.

It's also good to hear Layne's diet is working for you. I think some people (like me) have a hard time with all of that protein. It's certainly good for you!

Drinking enough water is a must that's for sure.

I can't wait to see your new stats and pics. I know you look great. It's always :cool: to see things looser in the middle! :D

Have a nice day!
I can't wait to see the pics either!

Sounds like you have experienced overtraining on the squats. Starting Strength by Rippetoe and Kilgore talks about that, it is pretty much expected at some point. Just lower the weight and work you way back up. The longer you let it go uncorrected, the more you have to lower the weight and the longer it takes to recover. You did the right thing putting them back in at a lower weight, you can get back up there.

Thanks for the info Darren! I need to do more reading about plateaus.

Diet sounds great, I need to be on similar numbers. It is good to see you are in tune with it! Can't wait to see the pics! :)

Darren
I've added a shake a day to the diet and that's helped tremendously. I can't chew that much protein...lol.

I was in Hib's place & saw you had 2" of snow in your 'hood. Ready to buy snow tires?
LOL! Joe, the city went crazy. DOT workers were on call, salt was brought in by the truck loads and local news coverage was extended....2" of snow:rolleyes::). Church was canceled today too:eek:.

Tifflex

01-20-2008, 09:31 AM

Good afternoon and happy Sunday all:).

We managed to survive our winter storm that gave us 2" of snow. Northerners and Canadians, do not laugh...snow is serious business here;). It's now 20 degrees so I am in for the day:).

My quads and back are pretty sore from yesterday's leg workout. Today I worked Chest/Abs.

Chest

BB Flat Bench
2x15x65, 10x95, 2x4x115, 5x115

I wanted to match last week's weight of 120 but the 115 felt very heavy. I was close to failure on the last three sets.

DB Incline Bench
6x40, 8x40, 9x40, 4x45

I was pleased with the increase in reps and weight. I am normally patient and wait until I get to 10 reps before I move up in weight. I pushed the envelope a bit and went for the 45s.

DB Fly
3x8x27.5

Same rep/wt from last week but form was much better on last 3 reps.

Cable Kneeling Crunch
20x22.5, 20x32.5, 25x42.5, 26x52.5 (failure)

I wanted to do Hanging leg raises but the Ab Slings were nowhere to be found. I really tortured the abs with the kneeling crunch.

Roman chair knee raises
2x25 w/4lb med ball, 15 w/6lb med, 1x20

Cardio
Pre 10:30 Stepmill
Post 35:30 Recumbent bike Level 10

I got bored on the bike at the 20 min mark so I threw in 10 mins of HIIT. I did 30 secs at 100-105 RPM and recovered for 1:30. My quads were screaming:eek:.

Have a wonderful day all!

GO PACKERS!

IronIc

01-20-2008, 09:31 AM

I can't let an exercise beat me! I will get back to 155 and beyond.

I can't imagine any exercise beating you Tiffy; you are too determined.

Is the snow still on the ground in Hotlanta? I can't believe we didn't get any ... although it's cold here ... it was 9 this morning :eek:

IronIc

01-20-2008, 09:36 AM

We managed to survive our winter storm that gave us 2" of snow. Northerners and Canadians, do not laugh...snow is serious business here;). It's now 20 degrees so I am in for the day:).
LOL! It is indeed big news in the south ... because it does not usually happen, so you guys are not prepared for it (or more than a dusting) Here in Cincinnati things get hairy when we get more than 6" or so (which makes the Northerners and Canadians laugh as well) :p

My quads and back are pretty sore from yesterday's leg workout. Today I worked Chest/Abs.

Chest

BB Flat Bench
2x15x65, 10x95, 2x4x115, 5x115

I wanted to match last week's weight of 120 but the 115 felt very heavy. I was close to failure on the last three sets.

DB Incline Bench
6x40, 8x40, 9x40, 4x45

I was pleased with the increase in reps and weight. I am normally patient and wait until I get to 10 reps before I move up in weight. I pushed the envelope a bit and went for the 45s.

DB Fly
3x8x27.5

Same rep/wt from last week but form was much better on last 3 reps.

Cable Kneeling Crunch
20x22.5, 20x32.5, 25x42.5, 26x52.5 (failure)

I wanted to do Hanging leg raises but the Ab Slings were nowhere to be found. I really tortured the abs with the kneeling crunch.

Roman chair knee raises
2x25 w/4lb med ball, 15 w/6lb med, 1x20

Cardio
Pre 10:30 Stepmill
Post 35:30 Recumbent bike Level 10

I got bored on the bike at the 20 min mark so I threw in 10 mins of HIIT. I did 30 secs at 100-105 RPM and recovered for 1:30. My quads were screaming:eek:.

Have a wonderful day all!

GO PACKERS!
Nice workout; great call on the flat BB bench. Do you have a spot? Nice on the DB inclines as well. Are you planning on returning to BB inclines soon?

Machine cardio is so boring unless there's good music or a movie playing! haha! ;)

Jordo1

01-20-2008, 02:55 PM

Great workout Tiff. You're inclines are impressive! Congrats on the 45's. Now you have to make them your starting working set. :)

ScubaDave

01-20-2008, 10:31 PM

Great workout Tiffany - especially that last leg workout - very impressive!

CapitalJay

01-21-2008, 03:56 AM

I got bored on the bike at the 20 min mark so I threw in 10 mins of HIIT. I did 30 secs at 100-105 RPM and recovered for 1:30. My quads were screaming:eek:.

Good morning, Tiffany. Nice looking workout. What is your "normal" cardio RPM?

ArchAngel'73

01-21-2008, 04:13 AM

Solid training Tiffany! Might I suggest dropping the flat movements and concentrating on incline work?
I've had three seperate people suggest that to me for competition. I know you might be interested one day, so might as well start training with it in mind.
Have a great Monday!

Tifflex

01-21-2008, 04:14 AM

I can't imagine any exercise beating you Tiffy; you are too determined.
Thanks Penney! Some days are better than others.

Is the snow still on the ground in Hotlanta? I can't believe we didn't get any ... although it's cold here ... it was 9 this morning :eek:
We still have snow on the ground although the high today is going to be 45. It was 15 degrees when I went to the gym this morning.

LOL! It is indeed big news in the south ... because it does not usually happen, so you guys are not prepared for it (or more than a dusting) Here in Cincinnati things get hairy when we get more than 6" or so (which makes the Northerners and Canadians laugh as well) :p
I'd love 6" of snow.

Nice workout; great call on the flat BB bench. Do you have a spot? Nice on the DB inclines as well. Are you planning on returning to BB inclines soon?

There was one other person in the weight area and I didn't 'know' him. I like to have some sort of speaking relationship with my spotters;).

I will return to the BB inclines when I stop progressing with dumbells.

Machine cardio is so boring unless there's good music or a movie playing! haha! ;)
I really don't mind cardio but bicycles really bore me.

Tifflex

01-21-2008, 04:16 AM

Great workout Tiff. You're inclines are impressive! Congrats on the 45's. Now you have to make them your starting working set. :)

Okay, Ty...I will do it!

Great workout Tiffany - especially that last leg workout - very impressive!
Thanks a lot Dave. My legs are not liking me today!

Good morning, Tiffany. Nice looking workout. What is your "normal" cardio RPM?
Thanks Jay.

I think my RPM is around 70-80. I only noted it because I thought 100 was a good target and really worked my quads. Thanks for asking!

Tifflex

01-21-2008, 04:18 AM

jocularric

01-21-2008, 04:25 AM

A most wondrous and joyous greeting M'lady Tiffany. How fairest thou? The reading of thy wielding hath indeed invigorated this gaffer. Wondrous well, Gramercy! Prithee have a glorious day!

Tifflex

01-21-2008, 04:29 AM

Good morning all--

I am off today so I had more time in the gym this morning. I worked Back/Bis and decided to try some new machines (Hammer Strength).

Back/Bis/Cardio:

Asst Chins
8@75lbs, 7@75lbs, 2x4@60lbs, 2@55lbs (failure)

Bent over BB row
2x8x95, 6x115, 4x115, 20x65

HS Isolated Wide Row
12x25 ea side, 8x70 ea side, 8x80 ea side, 6x90 ea side

HS Isolated Low Row
2x8x45 ea side, 2x6x55 ea side, 14x45 ea side

BB curls
7x45 (failure), 8x45 (failure)

Inc DB curl
4x17.5 (failure), 7x17.5 (failure)

I was pissed that I could only get 4 reps on the the first set. I increased rest time by :30 to get more reps.

Hammer Curl
8x25, 10x22.5

Cardio
16 min Stepmill
10 min Elliptical

I am pleased with the workout. I like the changes I felt with the HS movements. My back is on fire and I like it:).

I will be online later to visit other journals. Have a great day!

dartol

01-21-2008, 04:54 AM

I really don't mind cardio but bicycles really bore me.
:(

I think my RPM is around 70-80. I only noted it because I thought 100 was a good target and really worked my quads. Thanks for asking!

100 is a good target, that is what I do on the indoor cycles. When I am out on the road bike, 90 seems to be a better target to stay in my heart rate zone. I can see why you would be bored at 70-80! Crank that puppy out! If you really want to have some fun cardio, get a road bike. The change of scenery makes it much easier to do for a longer time. :) (if I only had time to do it much these days...)

Nice looking workouts Tiffany, keep on rockin!

Darren

HoosierHardGain

01-21-2008, 06:21 AM

Good morning, Tiffany. Looks like another strong workout from you. You continue to inspire me. Have a great Monday!

Jordo1

01-21-2008, 06:23 AM

Another great workout. It's really fun watching your strength! :)

IronIc

01-21-2008, 08:54 AM

Hi Tiffany! The assisted chins are becoming more non-assisted every day :) Wooohoooo! :D

6" of snow in Atlanta would be a sight to see. Have you guys ever had that much snow? :)

jspirate

01-21-2008, 12:00 PM

Its National Hugging Day so this hugs for you!

Tifflex

01-21-2008, 05:30 PM

PM Cardio:
60 min walk on treadmill

I will respond to comments when the multi-quote function is fixed. I'm not ignoring you guys.

Have a great night:).

Hibiscus09

01-21-2008, 05:46 PM

Nice job on the Back/Bis workout and the cardio fun!

I hope you had a great Monday, Tiffany!

BigBT

01-21-2008, 05:50 PM

Tif, your BB Rows are amazing. Great back strength as usual!

ArchAngel'73

01-22-2008, 02:50 AM

Good morning Brian!

Are you recommending I drop both press and fly movements?

Females shouldn't lift weights period! Everyone should do Yoga and Pilates.:D :p
I'm glad we cleared that up Tiffany! Great back workout!
Pissed and pleased, all in the same workout. At least it evens out.

CapitalJay

01-22-2008, 03:55 AM

Wow, Tiffany, cardio twice a day! Nice! :D

flywheel99

01-22-2008, 04:10 AM

I am pleased with the workout. I like the changes I felt with the HS movements. My back is on fire and I like it:).

Rock it, Tiffany!

Tifflex

01-22-2008, 04:46 AM

A most wondrous and joyous greeting M'lady Tiffany. How fairest thou? The reading of thy wielding hath indeed invigorated this gaffer. Wondrous well, Gramercy! Prithee have a glorious day!

Glad to you have you back Ric! I am doing well.

100 is a good target, that is what I do on the indoor cycles. When I am out on the road bike, 90 seems to be a better target to stay in my heart rate zone. I can see why you would be bored at 70-80! Crank that puppy out! If you really want to have some fun cardio, get a road bike. The change of scenery makes it much easier to do for a longer time. :) (if I only had time to do it much these days...)

Nice looking workouts Tiffany, keep on rockin!

Darren
I use the bike when my legs are too sore for the treadmill or stepmill. I am thinking about buying a road bike for a change of scenery. I may need your help.

Good morning, Tiffany. Looks like another strong workout from you. You continue to inspire me. Have a great Monday!
You are too kind Hoos! My will won't let me fail.

Another great workout. It's really fun watching your strength! :)
Hi Ty, thank you.

Hi Tiffany! The assisted chins are becoming more non-assisted every day :) Wooohoooo! :D
Asst Chins really work me Penney. I feel my entire upper body, including abs, working. If I weighed 135lbs I wouldn't need assistance:rolleyes:.

6" of snow in Atlanta would be a sight to see. Have you guys ever had that much snow? :)

I don't think we've had that much. I've been here twelve years and I believe it's snowed twice during that time and each time was 2" or less. Folks in North Georgia get much more snow than the metro Atlanta area.

Its National Hugging Day so this hugs for you!

Thanks for the hug Jspirate!

Tifflex

01-22-2008, 04:52 AM

Tif, your BB Rows are amazing. Great back strength as usual!
Thanks Brian. The BB Rows were brutal after doing Asst Chins.

Nice job on the Back/Bis workout and the cardio fun!

I hope you had a great Monday, Tiffany!
Thanks Diane!

Females shouldn't lift weights period! Everyone should do Yoga and Pilates.:D :p
The offer to dust off my passport to come kick your ass still stands!

I'm glad we cleared that up Tiffany! Great back workout!

Thanks for sharing your knowledge Brian. I enjoyed our conversation:).

Pissed and pleased, all in the same workout. At least it evens out.
My moods change quickly;).

Wow, Tiffany, cardio twice a day! Nice! :D
Hi Jay! I felt like more cardio but my lower back disliked the incline. More cardio to come!

Rock it, Tiffany!
Hi Jon! Well developed backs are hot IMO:p.

Tifflex

01-22-2008, 05:13 AM

Good morning and happy Tuesday!

Today was cardio and stretching. My entire body is sore from weights...:cool:.

Here is what I did:

27:00 treadmill
2 min warm up
23 min run
2 min cool down

My lower back is a little tight from incline treadmill work so I stretched it and other parts very well.

I am listing my food for the day because I feel like it;).

Menu
COFFEE, eggs, egg whites, chicken, grape protein powder, homemade chili, 8 strawberries, 1 banana, natty pb, almonds, squash and broccoli.

Macros: 1749 cals, 229g p, 88g c and 55g f.

Supps
Fish oil, Glucosamine/Chondroitin, Xtend, Vit C, Multi

Water
1-1.5 gals

I am keeping carbs fairly low since I won't be weight training. I may add another Tbsp of natty pb if I get hungry.

Have a wonderful day all!

Samraiwise

01-22-2008, 06:07 AM

Morning Tiffany!! http://www.angelfire.com/nb/kazuo/img/sm_hi.gif

We managed to survive our winter storm that gave us 2" of snow. Northerners and Canadians, do not laugh...snow is serious business here;). It's now 20 degrees so I am in for the day:). I was about to ask your winter, I haven't seen snow yet this year.
But I guess I am lucky......don't get a cold, take care.

Chest

BB Flat Bench
2x15x65, 10x95, 2x4x115, 5x115

I wanted to match last week's weight of 120 but the 115 felt very heavy. I was close to failure on the last three sets.

DB Incline Bench
6x40, 8x40, 9x40, 4x45

I was pleased with the increase in reps and weight. I am normally patient and wait until I get to 10 reps before I move up in weight. I pushed the envelope a bit and went for the 45s.
A good decision, and good spirit!!

Btw, I've found it interesting that you don't do descending sets for your chest exercises. I myself ascending kind of man. In my case, the reason for that is mainly to get my body ready for increase of the load in the next session.

Some Japanese PLers do the heaviest singles after main working sets/at the end of each session, calling it "Memory Set" for the same reason of mine.

Just food for thought. Good night, m'lady!!

Nikonguy

01-22-2008, 06:20 AM

That's a good looking Tuesday workout Tiffany, have a great day! :)

HoosierHardGain

01-22-2008, 06:21 AM

Hmmm...that menu looks really tasty, Tiffy. Hey everyone, road trip to Georgia for lunch!!!

Great workout...have a great day!

claycat

01-22-2008, 08:58 AM

Morning Tiffany!

BTW- I have a mtn. bike, I love riding it sooooo much more than a stationary. You have ridden forever before you even notice, of course I am way in the country and have gorgeous quiet roads to ride. I am bored to tears on a stationary.

CapitalJay

01-22-2008, 09:04 AM

My entire body is sore from weights...:cool:.

My lower back is a little tight from incline treadmill work so I stretched it and other parts very well.

Sounds like someone needs a massage! :D

Hope today is a great day, Tiffany!

IronIc

01-22-2008, 09:10 AM

Hi Tiffany! Nice wo as usual. :)

Tifflex

01-22-2008, 09:21 AM

That's a good looking Tuesday workout Tiffany, have a great day! :)
Glad to have you back Ed!

Hmmm...that menu looks really tasty, Tiffy. Hey everyone, road trip to Georgia for lunch!!!

Great workout...have a great day!
I always have plenty:).

Morning Tiffany!

BTW- I have a mtn. bike, I love riding it sooooo much more than a stationary. You have ridden forever before you even notice, of course I am way in the country and have gorgeous quiet roads to ride. I am bored to tears on a stationary.
I'm sure your ride is very beautiful Catharine. My last bike ride was in Hilton Head a few years ago so I'm a little rusty. I wish we had safer places to ride.

Sounds like someone needs a massage! :D

Hope today is a great day, Tiffany!

A massage would be wonderful Jay. It's been a few months so I should make an appointment soon...thanks;).

Hi Tiffany! Nice wo as usual. :)

Thank you Penney. Are you feeling better?

Tifflex

01-22-2008, 09:25 AM

Morning Tiffany!! http://www.angelfire.com/nb/kazuo/img/sm_hi.gif
I was about to ask your winter, I haven't seen snow yet this year.
But I guess I am lucky......don't get a cold, take care.

It's been an unusual Winter for the South Kaz. How many more days 'til Spring:p?

A good decision, and good spirit!!
I'm going to crank it up a notch...just wait.

Btw, I've found it interesting that you don't do descending sets for your chest exercises. I myself ascending kind of man. In my case, the reason for that is mainly to get my body ready for increase of the load in the next session.

Some Japanese PLers do the heaviest singles after main working sets/at the end of each session, calling it "Memory Set" for the same reason of mine.

I've always done ascending sets Kaz. I may try descending sets to see what I can do. You've given me something to think about and I love to think!

Just food for thought. Good night, m'lady!!

Good night:).

Tifflex

01-22-2008, 04:41 PM

PM Cardio:
45 min walk on treadmill with 1% incline. Speed was 3.6-4.0 mph.

Have a great night!

dartol

01-22-2008, 05:23 PM

I use the bike when my legs are too sore for the treadmill or stepmill. I am thinking about buying a road bike for a change of scenery. I may need your help.

Sure, I can offer some advice!

Nice workouts as always Tiffany, your dedication really shows! :)

Darren

IronIc

01-22-2008, 05:29 PM

Nice cardio Tiffany! :)

Jordo1

01-22-2008, 05:33 PM

Cardio X2. Way to go! :D

ArchAngel'73

01-23-2008, 02:10 AM

treadmill with 1% incline

That was weak. :p
How about the Mt. Everest setting?;) :D
Solid day! The pb works wonders for the hunger doesn't it? I'm a big fan right now. Fan of you too.:)

Tifflex

01-23-2008, 05:17 AM

Sure, I can offer some advice!
Cool! I will be asking for your help when I'm ready to purchase.

Nice workouts as always Tiffany, your dedication really shows!
Darren
Thanks Darren.

Nice cardio Tiffany!
Thank you Penney!

Cardio X2. Way to go! :D
Thanks Ty. I have a desk job and am sedentary for 10-12 hrs so I need the extra cardio at times.

That was weak. :p
I will do better...maybe;).

How about the Mt. Everest setting?;)
My lower back is a little tight so I chose an easier route:).

Solid day! The pb works wonders for the hunger doesn't it? I'm a big fan right now.

I love pb but I make sure it's measured properly. I sometimes eat a little before cardio.

Fan of you too.:)
Likewise!

Tifflex

01-23-2008, 05:27 AM

Good morning and happy Wednesday!

Today was a quick HIIT session. I've been doing 30 sec all out followed by 1:30 recovery. I decided to shorten the recovery to 1:00.

I like to keep my body guessing and it's working. 15 minutes felt like an hour:eek:!

HIIT
3 min warm up
15 min--30 sec all out/60 sec recovery.
2 min cool down

I have to leave work early to meet a plumber. I will train later because I'm going to need it:p:).

Have a wonderful day!

HoosierHardGain

01-23-2008, 07:07 AM

Very hard looking HIIT workout, Tiffany. Very good job!

Jordo1

01-23-2008, 07:45 AM

Great cardio Tiff. That's pretty much the perfect HIIT isn't it? (20 minutes with 15 minutes of intervals).

IdahoViking

01-23-2008, 07:47 AM

IronIc

01-23-2008, 08:46 AM

Killer cardio Tiffany! HIIT is brutal, brutal, brutal :eek::)

CapitalJay

01-23-2008, 09:02 AM

HIIT
3 min warm up
15 min--30 sec all out/60 sec recovery.
2 min cool down

I'm with Penney on this one: looks Brutal (but fun). :D

Tifflex

01-23-2008, 10:43 AM

Very hard looking HIIT workout, Tiffany. Very good job!
Thanks Hoos! It was very hard!

Great cardio Tiff. That's pretty much the perfect HIIT isn't it? (20 minutes with 15 minutes of intervals).
I think it is Ty. There is no way I could have done another interval.

I know some folks do a mix of HIIT and steady state cardio. From what I've read, they do HIIT first and then 20-30 mins of steady state cardio.

Oh! The Humanity!!
Hiya Tedd! You have to learn to LOVE cardio;).

Killer cardio Tiffany! HIIT is brutal, brutal, brutal :eek::)
It's funny because 20 mins is nothing ordinarily. When doing HIIT it feels like 40 mins or longer.

I'm with Penney on this one: looks Brutal (but fun). :D
It was fun afterwards Jay. I was very hungry...

Tifflex

01-23-2008, 10:56 AM

Shoulders/Cardio

Smith Shoulder Press

15xbar, 8x50 (too heavy), 2x12x30, 13x20, 15x10

This was the first time I've used the Smith machine for shoulder press. I focused on getting the exercise done properly. Thanks Brian;)!

Arnold Press
2x10x30 (+2reps), 2x6x35 (+5lbs), 5x35(failure)

Seated Laterals
2x12x12.5, 6x15 (+2.5lbs),
One set reps to failure [6x15,8x12.5,6x10,20x5]

Bent over Rear Delts
10x15, 2x7x17.5

Reverse Pec Deck
100x40:cool:

The 100 reps hurt more mentally than physically. I went 50 straight and my mind tried to talk me out of it. I did 15 more and took a 5 sec break...10 more 5 sec break and then finished with 25.

Cardio
10 min Stepmill--stopped because hr was too high
10 min Ellilptical

I expect DOMS to show up very soon:).

IronIc

01-23-2008, 02:41 PM

I know some folks do a mix of HIIT and steady state cardio. From what I've read, they do HIIT first and then 20-30 mins of steady state cardio.
I've done that before. You must do the HIIT first ... get the hard part out of the way! Then the next 30 mins or so of steady-state is cake ;)

You have to learn to LOVE cardio;).
Yep, it's a hairy beast that is tamed only by learning to love it. Then it's a nice big purry kitten ;)

It's funny because 20 mins is nothing ordinarily. When doing HIIT it feels like 40 mins or longer.
HIIT is soooo hard. I want to get back to it, but I think I'll wait a little bit longer :p

IronIc

01-23-2008, 02:42 PM

Hibiscus09

01-23-2008, 03:36 PM

You're so strong, Tiffany! Great job! :)

ScubaDave

01-23-2008, 11:11 PM

Good work on the Smith Machine Shoulder Press there Tiffany - that's one of my favourites when I'm doing shoulders.

Hope the week is going well for you!

CapitalJay

01-24-2008, 04:00 AM

ArchAngel'73

01-24-2008, 04:28 AM

:eek:
What did I do? :o
You're turning into a training maniac! How did the Smith press feel? That's nutters on the rev pec dek!!!
Tell us all about the pain.:D

orca

01-24-2008, 05:32 AM

Tifflex

01-24-2008, 05:59 AM

Good work!
Thanks Penney. I like throwing in new or different exercises.

I've done that before. You must do the HIIT first ... get the hard part out of the way! Then the next 30 mins or so of steady-state is cake
I think I'd be too hungry to stay on for another 30 mins:eek:.

HIIT is soooo hard. I want to get back to it, but I think I'll wait a little bit longer
DO IT...

You're so strong, Tiffany! Great job!
Thank you Diane! I'm trying to hang on to whatever lean mass I have.

Good work on the Smith Machine Shoulder Press there Tiffany - that's one of my favourites when I'm doing shoulders.

Thanks Dave. I liked working them on the Smith. I can push the weight and feel safe at the same time. I will keep these in for a while.

Hope the week is going well for you!
It's going well thank you!

Good morning Tiffany. Very nice workout there. You should be feeling that today (maybe tomorrow).
Good morning Jay. Thanks about the workout. I have a little tightness in my rear delts but no major soreness. I will see what tomorrow brings;).

:eek:
What did I do? :o
You know you love it...

You're turning into a training maniac!
I am unleashing the beast within:p.

How did the Smith press feel?
It felt pretty good. I spent yesterday carefully monitoring my form. I watched a few videos on youtube before training.

Thanks for sharing your thoughts on this exercise!

That's nutters on the rev pec dek!!!
Tell us all about the pain.:D

I did 124 total reps for rear delts so I agree that was a little nutty. I wanted to stop at 50 but thought of you and what you're putting yourself through.

I am stiff but not sore.
.
.
.
Good morning everyone!

Tifflex

01-24-2008, 06:00 AM

Excellent workout iffany. I've never even attempted 100 rep sets. My hats off to you! Enjoy your DOMS.

Have a great day!

Hi Kevin! I have Brian to thank;). It's definitely a mental challenge.

Jordo1

01-24-2008, 06:33 AM

Reverse Pec Deck
100x40:cool:

The 100 reps hurt more mentally than physically. I went 50 straight and my mind tried to talk me out of it. I did 15 more and took a 5 sec break...10 more 5 sec break and then finished with 25.

Damn girl! How am I supposed to keep up with you if when you keep adding new definitions of "no pain no gain" to your workouts??? :D

claycat

01-24-2008, 08:05 AM

Tiff, I am going to dub you the female version of Fiend! Your w/o's are amazing.

carigrrl

01-24-2008, 08:58 AM

^^^^^^^
|||||||||||

ditto

and hello! glad to see you're doing great, keep it up!

HoosierHardGain

01-24-2008, 09:00 AM

Tiff, I am going to dub you the female version of Fiend! Your w/o's are amazing.

Oh no....not sure we can handle two Brians around here :O

Great job, Tiffy!

Tifflex

01-24-2008, 09:01 AM

Damn girl! How am I supposed to keep up with you if when you keep adding new definitions of "no pain no gain" to your workouts??? :D
You made me blush Ty:). Suprisingly, I am not sore...yet.

Tiff, I am going to dub you the female version of Fiend! Your w/o's are amazing.
Thanks Catharine! I am not quite ready for that moniker. Fiend_73 is in a league of his own.

Tifflex

01-24-2008, 09:04 AM

^^^^^^^
|||||||||||

ditto

and hello! glad to see you're doing great, keep it up!
Thank you Cari!

Oh no....not sure we can handle two Brians around here :O

Great job, Tiffy!
We could combine forces and take over the world:eek::).

IronIc

01-24-2008, 09:40 AM

We could combine forces and take over the world:eek::).
Uh oh! There's MORE talk of WORLD DOMINATION :eek: People take cover! :eek:

Last night during cardio I was watching War of the Worlds (new version). Nice and scary movie ... every bit as scary as the original.

Blacksmith

01-24-2008, 01:43 PM

Very strong workout tiffany.
Have a great afternoon.

Tifflex

01-24-2008, 04:46 PM

Uh oh! There's MORE talk of WORLD DOMINATION :eek: People take cover! :eek:
Hehehe...

Last night during cardio I was watching War of the Worlds (new version). Nice and scary movie ... every bit as scary as the original.
I've yet to see the new version Penney. I'm sure it made cardio easier.

Very strong workout tiffany.
Have a great afternoon.

Thanks Eric!
.
.
.
Tonight I walked for an hour on the treadmill.

Have a great night!

jocularric

01-25-2008, 04:23 AM

OMG Tiffany! Your shoulder workout was so intense my shoulders were crying as I read it. Way to go!

Tifflex

01-25-2008, 04:53 AM

OMG Tiffany! Your shoulder workout was so intense my shoulders were crying as I read it. Way to go!

Thank you Ric. I thought for sure I'd be very sore today but I'm not. I have soreness near my right serratus anterior muscle. I hope this means I recover well!
.
.
.
Happy Friday everyone!

Today is technically a rest day but I may go to the gym tonight for legs:).

This morning I did a second HIIT session for the week.

Treadmill:
3 min warm up
15 min 30 sec all out/60 sec recovery
2 min cool down

I slightly increased the speed on the sprint because my heart rate did not get high enough.

My running shorts are getting looser:D.

Have a great day all!

ArchAngel'73

01-25-2008, 05:26 AM

I'm here for world domination.:D
-and found HIIT instead! :eek: Hats off to you for doing that stuff.;)
I'm okay Tiffany, thanks.;)
When the shorts are just too lose, you can sell them on e-bay. :p

flywheel99

01-25-2008, 02:06 PM

This morning I did a second HIIT session for the week.

Treadmill:
3 min warm up
15 min 30 sec all out/60 sec recovery
2 min cool down

I slightly increased the speed on the sprint because my heart rate did not get high enough.

Sweet work here, Tiffany. Way to crank it!

My running shorts are getting looser:D.

so if you take up brian's suggestion (to post on ebay), i might have to bid. you know i'm into "borrowing" shorts...

does that sound bad?

apologies if it does. for those that don't know, there was a "borrowing" shorts incident at my YMCA a few months ago.

Tifflex

01-25-2008, 04:50 PM

I'm here for world domination.:D
-and found HIIT instead! :eek: Hats off to you for doing that stuff.

HIIT does a body good.

I'm okay Tiffany, thanks.;)
Good, I was a little worried.

When the shorts are just too lose, you can sell them on e-bay. :p
:o

Sweet work here, Tiffany. Way to crank it!

Thanks Jon! HIIT is making me faster that's for sure. I may have to look up some local races to test myself.

so if you take up brian's suggestion (to post on ebay), i might have to bid. you know i'm into "borrowing" shorts...

does that sound bad?

apologies if it does. for those that don't know, there was a "borrowing" shorts incident at my YMCA a few months ago.

OMG I almost like my shake! You are too funny Jon. You have become an Ebay guru so look out for some slightly used black shorts;). Sadly, they'd probably fit you..LOL!

Tifflex

01-25-2008, 04:57 PM

LEGS:D!

10 min warm-up

ATG Back Squats
10x95, 8x115, 5x125, 7x125, 4x135, 12x105

The rep numbers were a little off tonight because I stopped when form suffered.

SLDL
3x10x135, 8x145, 20x45

I think the second set is a PR.

Hack Squats
8x170, 2x10x150

Leg Ext
10x130, 7x130, 8x130, 7x145, 9x125(failure)

How did I get 7x145 but couldn't get 2 more reps at 130:confused:. I'll take it.

Kneeling Leg curl
2x10x50

Leg workout felt good tonight.

Have a great evening!

IronIc

01-25-2008, 06:07 PM

Nice job on the PR! :D You are the strong-legs Tiffany :D

I hope your weekend is super! :)

Jordo1

01-25-2008, 06:23 PM

Great leg workout Tiffany! Have a great weekend. :)

namtrag

01-25-2008, 06:44 PM

x 2!

I wanna do your leg workout when I grow up and get stronger!

It would be fun to do a leg workout with you, we could really torture ourselves. If you ever have a reason to be in Va Beach, we will do it!

BigBT

01-25-2008, 06:56 PM

How did I get 7x145 and couldn't get 2 more reps at 130:confused:. I'll take it.

You were just getting warmed up! I used to think you were just strong, but that 100 rep set now makes me realize you are strong and INSANE!!!! What a great combo...
Great stuff as alwasy, Tif.

carigrrl

01-25-2008, 07:02 PM

Thank you Ric. I thought for sure I'd be very sore today but I'm not. I have soreness near my right serratus anterior muscle. I hope this means I recover well!
.
.
.
Happy Friday everyone!

Today is technically a rest day but I may go to the gym tonight for legs:).

This morning I did a second HIIT session for the week.

Treadmill:
3 min warm up
15 min 30 sec all out/60 sec recovery
2 min cool down

I slightly increased the speed on the sprint because my heart rate did not get high enough.

My running shorts are getting looser:D.

Have a great day all!

You're on a high! More power to ya!

ms_mac

01-25-2008, 09:00 PM

You know what loose clothing means, right? SHOPPING!

Great job Tiffany. You are really strong.

Samraiwise

01-26-2008, 01:47 AM

Hi Tiffany, what's up....oh the barbell's up...I see!!

SLDL
3x10x135, 8x145, 20x45

I think the second set is a PR.
And this was after the squats, impressive. So you're gonna have another I-enjoy-the-DOMS weekend!? You really love that, don't you!?

Have a sorefull weekend, m'lady!! http://www.angelfire.com/nb/kazuo/img/sm_chuckle.gif

Tifflex

01-26-2008, 02:55 AM

Nice job on the PR! You are the strong-legs Tiffany
Thanks Penney. My legs are my best and strongest body part.

I hope your weekend is super!
Same to you!

Great leg workout Tiffany! Have a great weekend. :)
Thank you Ty. Your great progress has given me a little more incentive.

x 2!

I wanna do your leg workout when I grow up and get stronger!

It would be fun to do a leg workout with you, we could really torture ourselves. If you ever have a reason to be in Va Beach, we will do it!
That would be awesome and very fun! You have nice legs btw.

You were just getting warmed up! I used to think you were just strong, but that 100 rep set now makes me realize you are strong and INSANE!!!! What a great combo...
Great stuff as alwasy, Tif.
LOL! I am a little different and I love it;). The 100 rep set wasn't that bad. I wasn't too sore afterwards.

You're on a high! More power to ya!
Thanks Cari!

You know what loose clothing means, right? SHOPPING!
I used to hate to shop because I had to shop in the women's department. Now I can buy 'normal' sized clothes. I do need new blouses....

Great job Tiffany. You are really strong.
Thank you Mary Ann.

Hi Tiffany, what's up....oh the barbell's up...I see!!
And this was after the squats, impressive. So you're gonna have another I-enjoy-the-DOMS weekend!? You really love that, don't you!?

Get out of my head Kaz:p:D.

My weekends are all about me so I have time to do active recovery.

Have a sorefull weekend, m'lady!! http://www.angelfire.com/nb/kazuo/img/sm_chuckle.gif
Thank you Kaz! I hope you are having a great weekend.

Hibiscus09

01-26-2008, 06:22 AM

Very nice job on the leg workout, Tiffany! Congrats on the PR! :)

Tifflex

01-26-2008, 07:41 AM

Very nice job on the leg workout, Tiffany! Congrats on the PR! :)

Thank you Diane! Happy Saturday:).
.
.
.
Good morning all and Happy Saturday!

Today I worked Chest/Abs and added PWO cardio.

Chest

BB Incline Press
12x65, 10x85, 8x95, 2x4x115

DB Incline Press
3x6x45, 7x40

Inc Fly
2x10x25, 12x25

Push ups
2x15, 1x14(failure)

Wtd Declines
3x25 holding 25lb plate

PWO Cardio
10 min Lifecycle Summit trainer
10 min Stepmill

I finished training and cardio in under an hour.

Have a wonderful day everyone:).

ArchAngel'73

01-26-2008, 07:48 AM

Leg Ext
10x130, 7x130, 8x130, 7x145, 9x125(failure)

How did I get 7x145 but couldn't get 2 more reps at 130:confused:. I'll take it.

Here's my theory...
Let's put away this specific muscle fiber stuff for now and realize that when you lift a very heavy weight ALL fibers will be recruited to fire when the muscle has been worked to exhaustion.
Kinda like some dude being able to lift a car off of his wife when in any other circumstances he shouldn't/wouldn't be able to. A combo of adrenaline and all those fibers firing.
If its any consolation, I'm like that too, especially with the quad extensions.
Awesome workout sister!!!!:)

IronIc

01-26-2008, 11:47 AM

Strong chest wo, Tiff :) Have a nice Saturday! :)

flywheel99

01-26-2008, 03:02 PM

Tiffany, are you doing any outdoor running these days?

Tifflex

01-27-2008, 09:03 AM

Here's my theory...
Let's put away this specific muscle fiber stuff for now and realize that when you lift a very heavy weight ALL fibers will be recruited to fire when the muscle has been worked to exhaustion.
Kinda like some dude being able to lift a car off of his wife when in any other circumstances he shouldn't/wouldn't be able to. A combo of adrenaline and all those fibers firing.
If its any consolation, I'm like that too, especially with the quad extensions.
Awesome workout sister!!!!:)
Thanks for sharing your theory Brian. I moved the pin to 145 just to see if I could do it. Who knew I'd get 7 good reps.

Strong chest wo, Tiff :) Have a nice Saturday! :)
Thank you Penney. My chest is sore today.

Tiffany, are you doing any outdoor running these days?
I've done NO outdoor running Jon. It's been too cold here and I hate to be cold...don't laugh please;). I need to get outdoors very soon if I'm going to do a Spring race.

Tifflex

01-27-2008, 09:27 AM

Happy Sunday:).

Today was Back/Abs/Cardio. I decided this morning to test myself and go for broke on most exercises. I backed off weight/reps when form suffered.

I had a great workout and felt like Demi Moore's character in G.I. Jane:).

I took rest periods of 60 secs between sets and 90-120 secs between exercises.

WG Pulldown w/Seated Row
WG Pulldown:
2x15x85, 10x100, 8x100, 10x85

SR:
4x12x70

Assisted Chins
4@60lbs, 5@60lbs, 4@55lbs, 4@50lbs, 3@45lbs (failed), 6@75lbs

I forgot that I wanted higher reps until the second set. I stuck with lower reps and was able to get 3@45lbs. Weird sounds came from me during this set:p.

Bent over BB Row
4x10x95

I used an underhand grip on these and felt the biceps working.

Plate weight only...ea side:

Iso Lateral Row
15x45, 12x70, 6x90, 7x90

Iso Wide Grip
2x5x90 (too heavy), 8x70, 10x70

At this point an older man and I made eye contact. Joe became my companion for the remainder of my workout. After taking up too much of my time, I told him that I needed to keep my heart rate up and we could talk between sets. He didn't get it so I did what I needed to do while being semi-nice. He was harmless and complimented my work ethic.

Hypers
2x20xbw, 2x15x25lb plate

Weighted cable crunch
17,15,10 x 57.5, 20x47.5

Roman Chair leg lifts
1x20...bored

Cardio
Pre--5 min Elliptical
Post--23 min Stepmill, 22 min Elliptical

A nap is in my future:p. Have a wonderful day!

dartol

01-27-2008, 09:37 AM

Wow nice work Tiffany! I would need a nap too! :D

Darren

IronIc

01-27-2008, 09:59 AM

Hi Tiff! Happy Sunday :) Those chins are becoming more and more unassisted! I am really proud of you for keeping on with those, because they are so tough.

When I did them, it was 12-rep sets. On all exercises except leg exercises I really crap out after the 10th rep. What's with that??? I see you're doing lower reps, and I really think those work better for movements like chins and bench pressing. My trainer keeps me on the 12-rep scheme, which IMO keeps the weights lower, but also provides a great pump :)

Tifflex

01-27-2008, 01:57 PM

Wow nice work Tiffany! I would need a nap too! :D

Darren

Thanks Darren. I wasn't able to take a nap so I cleaned instead:p. Bedtime is around 9:00 if I make it.

Hi Tiff! Happy Sunday :) Those chins are becoming more and more unassisted! I am really proud of you for keeping on with those, because they are so tough.

Penney, these are very tough. I literally pictured Demi Moore when I started to struggle. If I weighed ~145 they would be unassisted:p.

When I did them, it was 12-rep sets. On all exercises except leg exercises I really crap out after the 10th rep. What's with that???
My plan was to go lighter and get 8-10 reps but I forgot:rolleyes:. High reps are so taxing and if you're like most women, your upper body is not as strong as your lower body. Keep after it!

I see you're doing lower reps, and I really think those work better for movements like chins and bench pressing. My trainer keeps me on the 12-rep scheme, which IMO keeps the weights lower, but also provides a great pump :)
I try to mix things up a bit. I generally stay in the 6-10 rep range. Once I get 10 I go heavier. On exercises where I want to gain strength I stay in the 3-6 rep range and this has helped tremendously.

I want to give my body a reason to hang to the muscle and I think lifting heavy in a moderate rep range helps. We shall see.
.
.
.
It is a sunny 60 degrees here so I took the dog on a leisurely 40 min walk.

Hot Rose

01-27-2008, 08:40 PM

Thank you Penney. My chest is sore today.

I've done NO outdoor running Jon. It's been too cold here and I hate to be cold...don't laugh please;). I need to get outdoors very soon if I'm going to do a Spring race.

A good sore I hope :)

I hate to be cold too :mad: LOL good thing I live in Colorado

Killer Sunday WO Tiffany

ScubaDave

01-27-2008, 10:21 PM

Great workouts Tiffany!!

My .02 is with Brian on the adrenaline push at 145 vs 130. It most certainly does make a difference.

CapitalJay

01-28-2008, 04:03 AM

It is a sunny 60 degrees here so I took the dog on a leisurely 40 min walk.

G' Mornin' Tiffany. I am INSANELY JEALOUS of your weather. It was overcast and ~20 degrees here yesterday. I can't wait for leisurely walks in the spring....

Tifflex

01-28-2008, 04:43 AM

A good sore I hope :)

I hate to be cold too :mad: LOL good thing I live in Colorado

Killer Sunday WO Tiffany

Thanks Rose! For some reason I thought you lived in Florida:confused::).

Great workouts Tiffany!!

My .02 is with Brian on the adrenaline push at 145 vs 130. It most certainly does make a difference.
Hi Dave!

I won't overthink it and just do what my body can handle. Adrenaline is :cool:!

G' Mornin' Tiffany. I am INSANELY JEALOUS of your weather. It was overcast and ~20 degrees here yesterday. I can't wait for leisurely walks in the spring....

It was nice yesterday and is going to be even nicer today. I've lived in the South all my life and don't handle the cold very well. How many more days 'til Sping?
.
.
.
Good morning and happy Monday!

Today is an off day from the weights. I walked 45 mins on the treadmill using a 10% incline at speeds of 3.0-3.6.

Have a great day!

jocularric

01-28-2008, 04:53 AM

Happy Monday Tiffany! I see you put the weekend to good use. One day you'll be doing pull-ups like Kazuo-san.

HoosierHardGain

01-28-2008, 07:12 AM

Happy Monday morning, Tiffy! Hope your weekend was peaceful.

IronIc

01-28-2008, 07:35 AM

Hi Tiff! Happy happy Monday :)

ArchAngel'73

01-28-2008, 08:19 AM

Happy Monday sister.:)
You're quite simply a very nice person having Joe join you in your workout. Props to you, I don't have the patience for that any more.
BRUTAL workout! How was the DOMS?

kimsquit

01-28-2008, 08:57 AM

Thanks for sharing your theory Brian. I moved the pin to 145 just to see if I could do it. Who knew I'd get 7 good reps.It's been my observation that folks tend to get locked into the paradigm of small, incremental weight increases. IMO, experienced lifters can move a whole lot more weight than they usually believe they can*

*
(except for me and my deadlifts *lol*)

Tifflex

01-28-2008, 09:26 AM

Happy Monday Tiffany! I see you put the weekend to good use. One day you'll be doing pull-ups like Kazuo-san.
Hiya Ric! Unassisted chins/pull ups would be so cool. I will get there this year.

Happy Monday morning, Tiffy! Hope your weekend was peaceful.
Hi Hoos. My weekend was great!

Hi Tiff! Happy happy Monday :)
Happy Monday Penney:).

Happy Monday sister.:)
You're quite simply a very nice person having Joe join you in your workout. Props to you, I don't have the patience for that any more.
I'm nice to babies and old people...lol. I had a refeed Saturday so I was in a good mood Sunday. I did get a kick out of him lowering the weight after I left a machine.

BRUTAL workout! How was the DOMS?
Thank you Brian, everything is sore to some extent. I will be stretching tonight

It's been my observation that folks tend to get locked into the paradigm of small, incremental weight increases. IMO, experienced lifters can move a whole lot more weight than they usually believe they can*
Your observation is dead on Chris. I'm going to give this some thought as I go about my routine.

*
(except for me and my deadlifts *lol*)
That's different;).

claycat

01-28-2008, 10:49 AM

It's been my observation that folks tend to get locked into the paradigm of small, incremental weight increases. IMO, experienced lifters can move a whole lot more weight than they usually believe they can*

I have been quilty of that. But that is my inexperience with weight lifting. I seriously don't know what or how I should be upping my weights. Like when to add more, besides when it gets too easy. Should you up weight every week or what? I am not really making myself clear. I quess what I am asking is there a formula you should follow in safely upping your weights.

kimsquit

01-28-2008, 12:49 PM

claycat

01-28-2008, 01:45 PM

Thanks sweetie.

Good to see you posting again. :D

Hibiscus09

01-28-2008, 04:19 PM

Howdy Tiffany! Nice job on the workout! :) I notice the slow negatives (four seconds) on the assisted pullups are helping me to need less assist each week as I go along. I hope you have had a very nice Monday!

ScubaDave

01-28-2008, 05:29 PM

Tiffany - that's why I always carry my anaphylaxis kit with me to the gym. Ya never know when you'll want this quick pick-me-up to lift that extra weight...a quick plunge to the thigh, and heck, you're ready for anything!!

Just kidding....:D

Jordo1

01-28-2008, 07:38 PM

If I weighed ~145 they would be unassisted:p.

LOL, that's my plan! Keep losing weight until I can do them! :D

joed

01-28-2008, 10:33 PM

Happy Tuesday Ms. Tiff.

Tifflex

01-29-2008, 04:30 AM

I have been quilty of that. But that is my inexperience with weight lifting. I seriously don't know what or how I should be upping my weights. Like when to add more, besides when it gets too easy. Should you up weight every week or what? I am not really making myself clear. I quess what I am asking is there a formula you should follow in safely upping your weights.
+

I don't think there's a formula per se because there are so many variables; but, I've always shot for at least a 5-pound or a 1-rep increase each week.

For example, if my bench is 180 for 8, then next week I'll go for either 185 x 8 or 180 x 9. After I tore my rotator cuff, I rebuilt my bench from 135 pounds back to 365 using this approach. It took close to a year but patience is one of my virtues ;)

Having said that, I also believe in trying a significant weight increase from time to time. I use the theory that if I can do 180 for 8, then I should be able to do 230 for 4 or 5. If I manage 230 for 5, then I might stick with 230 and work on increasing the reps up to 8.

I think that any big weight jumps should be done with a spotter and when your joints are feeling their best.

~ Chris
Thanks Chris for the excellent post!

Thanks sweetie.

Good to see you posting again. :D
Ditto:).

Howdy Tiffany! Nice job on the workout! :) I notice the slow negatives (four seconds) on the assisted pullups are helping me to need less assist each week as I go along. I hope you have had a very nice Monday!
Chins work the entire upper body. Thanks for the tip on the slow negative. I don't know how long mine are but will take note.

Tiffany - that's why I always carry my anaphylaxis kit with me to the gym. Ya never know when you'll want this quick pick-me-up to lift that extra weight...a quick plunge to the thigh, and heck, you're ready for anything!!

Just kidding....:D
LOL

LOL, that's my plan! Keep losing weight until I can do them! :D
We will get there Ty!

Happy Tuesday Ms. Tiff.
Happy Tuesday Joe!

Tifflex

01-29-2008, 04:51 AM

Good morning and happy Tuesday:)!

Tuesday: Shoulders/Cardio

I awoke at 4:00 with a nasty headache so I decided to workout at home. Since I only have 8, 12 and 25lb dumbells, I went with higher reps.

Standing Shoulder DB Press
2x12x12, 2x12x25, 13x25 (failure)

I normally do seated presses but decided to do standing for a little change.

DB Front Raise w/hammer grip
2x12x12, 15x12

Lateral Raise (pouring motion)
3x12x12

Bent Over Lateral Raise
3x15x12

Cardio: 30 min treadmill
3 min warm up
10 min HIIT
15 min walk/run
2 min cool down

I think I was a little dehydrated because my headache disappeared after a bottle of water. I am getting a gallon a day so hydration shouldn't be an issue.

Have a wonderful day!

Hibiscus09

01-29-2008, 06:14 AM

Great job, Tiffany! I'm glad your headache went away. I drink about a gallon of water a day and still sometimes get to feeling dry mouth or thirsty. Weird!

Have a wonderful day!!

namtrag

01-29-2008, 06:37 AM

Way to burn the delts out, Tiffany.

Jordo1

01-29-2008, 06:40 AM

You wake up with a headache, so you decide to do more reps. I like the way you think! lol :D

CapitalJay

01-29-2008, 06:40 AM

Way to stick to your workout, Tiffany. That is dedication. :)

Glad to see your headache went away, too!

HoosierHardGain

01-29-2008, 06:51 AM

Another hardcore Tiffy workout! Great job.

Tifflex

01-29-2008, 10:12 AM

Great job, Tiffany! I'm glad your headache went away. I drink about a gallon of water a day and still sometimes get to feeling dry mouth or thirsty. Weird!

I have been very thirsty lately. It could be the increased protein.

Have a wonderful day!!
Thanks, you too!

Way to burn the delts out, Tiffany.
The burn is :cool:!

You wake up with a headache, so you decide to do more reps. I like the way you think! lol :D
LOL...I torture myself for not feeling 100%...works everytime.

Way to stick to your workout, Tiffany. That is dedication. :)

Glad to see your headache went away, too!
Thank you Jay. It was more of a mental challenge I suppose.

Another hardcore Tiffy workout! Great job.

Thank you Hoos! Hardcore is the only way to go;).

claycat

01-29-2008, 11:20 AM

Hey, Tiff. Just seeing what's up in here and if you were up to your usual great w/o. I am off to do my morning crosswords, even though it is already afternoon! Busy day today.

orca

01-29-2008, 01:04 PM

Great workout again today Tiff! It's funny how much water I drink and still waek up in the middle of the night thirsty. Have a great day.

IronIc

01-29-2008, 02:23 PM

I'm glad the headache went away! Nice at-home workout with the dumbells :)

ArchAngel'73

01-30-2008, 03:32 AM

I see you got a treat, one of kimsquit's longest posts since he returned.
Props Tiffany! Headaches are the bane of my existance, I fight very hard not to get them as they cripple me.
Don't know how you did it??!!
Do you usually twist the front raise? How did you find the hammer grip worked?

Tifflex

01-30-2008, 04:37 AM

Hey, Tiff. Just seeing what's up in here and if you were up to your usual great w/o. I am off to do my morning crosswords, even though it is already afternoon! Busy day today.
I love crossword puzzles but I have to get the easy ones...lol.

Great workout again today Tiff! It's funny how much water I drink and still waek up in the middle of the night thirsty. Have a great day.
Thanks Kevin. I have the same problem! I then drink more and of course have to get up again:rolleyes:.

I'm glad the headache went away! Nice at-home workout with the dumbells :)
Thanks Penney!

I see you got a treat, one of kimsquit's longest posts since he returned.
It was indeed a treat. I am thankful he stopped by and dropped off a little knowledge.

Props Tiffany! Headaches are the bane of my existance, I fight very hard not to get them as they cripple me.
Don't know how you did it??!!
I don't know how I do it sometimes. I chalk it up to will or stupidity:p (j/k).

Actually, I've learned how to handle stress a little better and that has helped in all aspects of life. I don't let stuff get to me.

Do you usually twist the front raise? How did you find the hammer grip worked?

I usually don't twist the front raise. I was using lighter weight and thought I needed to try something different. The hammer grip allowed me to feel a slight burn while performing the exercise.

CapitalJay

01-30-2008, 04:48 AM

Good morning Tiffany. What's on the agenda for today?

Tifflex

01-30-2008, 04:55 AM

Happy Hump Day:D.

Today was cardio/abs only:

25 min run @ 5.5-6.0 mph...heart rate 130-155 bpm
V-ups: 3x10
Stomach vacuums: 3@ 15secs

Here are my meals/macros for the day:

M1:
1/2 c oats, 5oz chicken, 1/2 c cauliflower, fish oil

M2:
2 scoops choc whey, 1/2c skim milk, 1tsp natty pb

M3:
5oz chicken, 12 almonds, 1/2 c cauliflower, med apple

M4:
5oz chicken, 12 almonds, 1/2 c cauliflower

M5:
5oz chicken, 1 oz mixed nuts, 1/2 c cauliflower

Macros: ~1783 cals (251g p, 79g carbs, 51g fat)

Water: enough:p

Cals are a little lower than I like but pretty good for a non weight training day.

Have a great day!

ArchAngel'73

01-30-2008, 05:23 AM

Chris wrote of taking a chicken break a while back, before I started dieting. Didn't know what the heck he would need one for. Now I do.:D
Looks like you will too soon.
How do you cook it and measure it? I found if I cubed it, I could measure it better, bu I rarely know what i'm doing in the kichen.

Tifflex

01-30-2008, 05:37 AM

Good morning Tiffany. What's on the agenda for today?
Hiya Jay:). Today is cardio/abs even though my body wants to rest.

Chris wrote of taking a chicken break a while back, before I started dieting. Didn't know what the heck he would need one for. Now I do.:D
Looks like you will too soon.
I really like chicken but it does get old. I have a freezer full because I can't resist a sale.

I had four meals left from Sunday so today was the last day to eat them without regretting it:eek:.

How do you cook it and measure it? I found if I cubed it, I could measure it better, bu I rarely know what i'm doing in the kichen.

Normally, I bake it with different seasonings and veggies. I use basil, italian season, salt, pepper, lemons, onions, peppers etc. Sometimes I add olive oil to give me more fat. I cube and weigh it after cooking. How do you measure yours?

I do eat lean steak, ground beef and fish but chicken makes up the bulk of my lean protein. Thanks for reminding me of the chili I froze a few weeks ago:p:).

Jordo1

01-30-2008, 06:57 AM

Tiffany, enjoy your rest day! Just out of curiosity, do you normally eat fewer cals on rest days?

Tifflex

01-30-2008, 07:06 AM

Tiffany, enjoy your rest day! Just out of curiosity, do you normally eat fewer cals on rest days?

Technically, today is not a rest day. I did cardio and abs this morning. I haven't had a rest day since Jan 15. I'll rest when I die...j/k.

I try to get in ~1950 cals a day regardless of activity. I've found that eating so much protein curbs my appetite so I fall short on non training days. I figure 100 or so cals won't kill me...unless it's a surplus:p.

Weekly, my intake evens out because of increased complex carbs and my one cheat.

Thanks for asking Ty.

flywheel99

01-30-2008, 07:25 AM

Here are my meals/macros for the day:

M1:
1/2 c oats, 5oz chicken, 1/2 c cauliflower, fish oil

M2:
2 scoops choc whey, 1/2c skim milk, 1tsp natty pb

M3:
5oz chicken, 12 almonds, 1/2 c cauliflower, med apple

M4:
5oz chicken, 12 almonds, 1/2 c cauliflower

M5:
5oz chicken, 1 oz mixed nuts, 1/2 c cauliflower

Macros: ~1783 cals (251g p, 79g carbs, 51g fat)

ok, i only have one suggestion tiffany...

please add a little more cauliflower to your diet. you're lacking...

huge protein, wow! and only 79 grams of carbs!

any runs outdoors of late?

kimsquit

01-30-2008, 08:11 AM

I see you got a treat, one of kimsquit's longest posts since he returned.I'm a man of few words :cool:

...and I save those words for folks who do more than just talk a good game ;)

Hibiscus09

01-30-2008, 08:19 AM

Morning, Tiffany! :) I think Sunday is my only true rest day and I usually end up catching Zzzzzzzs on the couch mid-day. I love it! :p

I'm pretty high on protein right now and I agree -- it curbs the appetite. I guess our bodies are too busy trying to digest the protein. :p

Your nutrition looks great to me! I get a bit more carbs, but am definitely not having high carbs right now.

Happy Wednesday!

kimsquit

01-30-2008, 08:24 AM

I'm pretty high on protein right now do you smoke it or snort it? :p

:D

HoosierHardGain

01-30-2008, 09:13 AM

Happy Wednesday, Tiffany!

It was 8 degrees and really windy this morning. Wanna come visit?

Tifflex

01-30-2008, 09:31 AM

ok, i only have one suggestion tiffany...

please add a little more cauliflower to your diet. you're lacking...

huge protein, wow! and only 79 grams of carbs!

I was tired of broc so I got a wild hair with the cauliflower;). Protein is on the high side since I'm not eating a lot of carbs today.

any runs outdoors of late?
It's too cold. I may venture out this weekend and enjoy the 60 degree weather. I have to find my mp3 player...

I'm a man of few words :cool:
...and I save those words for folks who do more than just talk a good game ;)

I'm honored but feel the need to stand back and watch the clash of the titans.

Morning, Tiffany! I think Sunday is my only true rest day and I usually end up catching Zzzzzzzs on the couch mid-day. I love it!
Sunday naps are the best!

I'm pretty high on protein right now and I agree -- it curbs the appetite. I guess our bodies are too busy trying to digest the protein.

Your nutrition looks great to me! I get a bit more carbs, but am definitely not having high carbs right now.
Thanks, I am open to feedback and suggestions. I am averaging ~125-150g carbs a day with a free meal. I'm having carbs pre/post workout and at lunch.

I am in the fourth week of my contest and will take pics this weekend. The competitive side of me wants to win it so I may tweak the diet/cardio.

Happy Wednesday!
Same to you!

do you smoke it or snort it? :p

:eek:

Happy Wednesday, Tiffany!

It was 8 degrees and really windy this morning. Wanna come visit?

My heaviest winter coat is no match for your weather. Stay warm!

Hot Rose

01-30-2008, 12:08 PM

Happy Hump Dayto you too Tiffany :D.

"Macros: ~1783 cals (251g p, 79g carbs, 51g fat)" That looks really good way to go on your protein intake I really need to work on that

do you smoke it or snort it? :p

:D LOL :D can I do that LOL :D it would be easier than having to eat it.

Hibiscus09

01-30-2008, 03:22 PM

do you smoke it or snort it? :p

:D

LMAO! I didn't even notice how it sounded until you highlighted it. I want to be high -- but not on protein. :p

Jordo1

01-30-2008, 04:54 PM

Technically, today is not a rest day. I did cardio and abs this morning. I haven't had a rest day since Jan 15. I'll rest when I die...j/k.

I try to get in ~1950 cals a day regardless of activity. I've found that eating so much protein curbs my appetite so I fall short on non training days. I figure 100 or so cals won't kill me...unless it's a surplus:p.

Weekly, my intake evens out because of increased complex carbs and my one cheat.

Thanks for asking Ty.

Thanks for responding. :) I "usually" go as low carb as possible on rest days (unless I'm cheating) which equates to pretty low calorie days. I've been thinking about stopping that though. Today's a rest day for us, so I think I'll go grab a beer and start tonight! :D

IronIc

01-30-2008, 05:23 PM

Nice eats Tiff! :) Good job on getting the protein down :D

ScubaDave

01-30-2008, 07:23 PM

Good workout Tiffany - glad to see that water solved the headache problem. Good for the kidneys with the extra protein your putting in as well.

Tifflex

01-31-2008, 01:38 AM

Happy Hump Dayto you too Tiffany.
"Macros: ~1783 cals (251g p, 79g carbs, 51g fat)" That looks really good way to go on your protein intake I really need to work on that

Thanks Rose. I went from eating ~150g to 230-250g a day. I slowly phased in more protein while lowering carbs.

LMAO! I didn't even notice how it sounded until you highlighted it. I want to be high -- but not on protein. :p
That kind of talk is not allowed in this journal;):).

Jordo1;123331051]Thanks for responding. :) I "usually" go as low carb as possible on rest days (unless I'm cheating) which equates to pretty low calorie days. I've been thinking about stopping that though. Today's a rest day for us, so I think I'll go grab a beer and start tonight! :D
I will be doing carb cycling pretty soon. I am getting my brain accustomed to a few days of lower carbs. A beer sounds good...enjoy!

Nice eats Tiff! Good job on getting the protein down :D
Thank you Penney. I'm choking it down.

Good workout Tiffany - glad to see that water solved the headache problem. Good for the kidneys with the extra protein your putting in as well.
Thanks Dave. I had a huge concern about eating so much protein but it does make me consume more water.
.
.
.
I am off to the gym to work arms...will report later!

Tifflex

01-31-2008, 03:08 AM

ARMS

Superset 1:
CGBP
15x65, 10x95, 8x105, 6x115 PR

BB Curl
10x45, 8x50, 5x50, 5x55

Superset 2:
BB Skullcrushers
10x40, 6x55, 8x55

Inc Curl
2x8x20, 10x20

Straight sets:
Rope Pressdown
10x30, 5x35, 9x30

Hammer Curl
1 set to failure:
6x30, 10x25, 12x20, 10x15, 15x10

Unassisted chin: 3/4 of a rep;).

I had a very good workout this morning. Arms were pumped! I couldn't resist the tempation to measure my arms...1/2" more after workout.

I tried an unassisted chin after my workout. I got 3/4 of the way up but couldn't complete the rep.

Have a great day all!

CapitalJay

01-31-2008, 03:50 AM

Unassisted chin: 3/4 of a rep;).

Morning Tiffany!

I'd bet you'd get a whole rep if it wasn't at the end of a the workout!! :D

Hibiscus09

01-31-2008, 03:56 AM

Very nice, Tiffany! :) I was thinking the last time I did back that it's time for me to try unassisted pullups again. I used to be able to do them, but not after all that holiday slacking. :eek: :D

Yay for your PR on CGBP! Woohoo!

Happy Thursday!

Hibiscus09

01-31-2008, 03:59 AM

Morning Tiffany!

I'd bet you'd get a whole rep if it wasn't at the end of a the workout!! :D

Very good point! :D

orca

01-31-2008, 04:48 AM

Morning Tiffany. Another excellent workout. Props to you for that PR on the CGBP. You should be showing off those guns todays. ;)

Have a great day!

dartol

01-31-2008, 06:10 AM

Nice work Tiffany! :D
(as always)
Happy Thursday!

Darren

HoosierHardGain

01-31-2008, 06:25 AM

Another strong Tiffy workout! I am really impressed by how hard you train.

namtrag

01-31-2008, 06:29 AM

Another strong Tiffy workout! I am really impressed by how hard you train.

x2

If you lived up here I'd ask you to workout with me so I would have a training partner who pushed me!

claycat

01-31-2008, 06:52 AM

Morning Tiff.

I love califlower. I have been using it as a mashed potatoe substitute, it's very good. :)

Jordo1

01-31-2008, 06:55 AM

Great workout Tiffany! Congrats on the CGBP! :D

Nikonguy

01-31-2008, 07:12 AM

Good morning Tiffany! :)

Tifflex

01-31-2008, 10:05 AM

Morning Tiffany!
I'd bet you'd get a whole rep if it wasn't at the end of a the workout!! :D

I had a minute to spare after my workout so I decided to try one. I will try again on back day.

Very nice, Tiffany! I was thinking the last time I did back that it's time for me to try unassisted pullups again. I used to be able to do them, but not after all that holiday slacking.

Yay for your PR on CGBP! Woohoo!

Happy Thursday!
I love to watch people do pullups. You should try them again. My back is growing even though I'm eating below maintenance.

Morning Tiffany. Another excellent workout. Props to you for that PR on the CGBP. You should be showing off those guns todays. ;)

Have a great day!
I'm proud of my guns Kevin. My tris used to be puny so I've been concentrating on them.

Nice work Tiffany! :D
(as always)
Happy Thursday!

Darren
Thanks Darren!

IronIc

01-31-2008, 10:07 AM

kimsquit

01-31-2008, 10:07 AM

My tris used to be puny so I've been concentrating on themsounds like photo time to me....

:)

Tifflex

01-31-2008, 10:08 AM

Another strong Tiffy workout! I am really impressed by how hard you train.
Thank you Hoos. I think I do ok.

x2

If you lived up here I'd ask you to workout with me so I would have a training partner who pushed me!
I would love to have a training partner that's stronger than me. I had a partner once and she lasted one workout:eek:. If I'm in your area, I will love to workout with you.

Morning Tiff.

I love califlower. I have been using it as a mashed potatoe substitute, it's very good. :)
I'll have to try it Catherine, thanks!

Great workout Tiffany! Congrats on the CGBP! :D
Thanks Ty.

Good morning Tiffany! :)
Hiya Ed!

Tifflex

01-31-2008, 10:09 AM

Very nice! :)

I agree with Jay - you may have gotten a rep if it was in the beginning instead of the end of your workout this morning :)
Thanks Penney!

sounds like photo time to me....

:)
When I learn how to pose correctly, I will take a few shots;).

IronIc

01-31-2008, 10:11 AM

I would love to have a training partner that's stronger than me. I had a partner once and she lasted one workout:eek:. If I'm in your area, I will love to workout with you.
You are stronger than me, but I'd LOVE to have you as a wo partner, Tiff :D I think you'd be a great partner because of your dedication and intensity :D

Tifflex

01-31-2008, 10:15 AM

You are stronger than me, but I'd LOVE to have you as a wo partner, Tiff :D I think you'd be a great partner because of your dedication and intensity :D

I'm a goof ball too Penney. After I got my 6th rep on CGBP, I jumped up and pumped my fists in the air. I think I woke up the cardio bunnies;).

We should have an O35 travel training team.

Tifflex

01-31-2008, 05:57 PM

Cardio
50min incline walk

colifter

01-31-2008, 08:38 PM

Cardio
50min incline walk

Istarted to sweat just thinking about doing that much cardio. Nice Job Tiffany :)

ScubaDave

01-31-2008, 08:50 PM

When I learn how to pose correctly, I will take a few shots;).

No doubt Chris is willing to help you on that front Tiff! :D

Great strong workouts there!

joed

01-31-2008, 08:56 PM

...We should have an O35 travel training team.

Now there's an idea. When you come to the mile high city I'll have t-shirts that say "Got Air?". Penney's can say "Got chili?". And yours can say "Got sweet potato pie?".

Enjoy your wkend Miss Tiff.

Tifflex

02-01-2008, 02:55 AM

Istarted to sweat just thinking about doing that much cardio. Nice Job Tiffany :)
Thanks Colifter! I wanted to stop after 20 mins but needed to get in my time.

No doubt Chris is willing to help you on that front Tiff! :D
I'm patiently waiting:p.

Great strong workouts there!
Thank you Dave!

Now there's an idea. When you come to the mile high city I'll have t-shirts that say "Got Air?". Penney's can say "Got chili?". And yours can say "Got sweet potato pie?".

Enjoy your wkend Miss Tiff.

I like your shirt idea. I will also like to see a "Got peaches"? shirt:).
.
.
.
TGIF!

Today was legs

Back Squat
10x65, 10x85, 8x115, 5x135, 4x145

I'm feeling better about my back squats...finally.

Front Squat
3x8x115

SLDL
3x6x145

Increased 10lbs.

DB Walking lunges
2x20 steps holding 30s

Have a great Friday!