dbflgirl, help! Or anyone else who cares to comment.

[oldandwrinkled]

First let me say thanks again for you basic explaination on weights. It has helped a ton. Now on this note, I have decided to do a 3 way split. I was checking some old posts and there was one where you described the following.

sunday day 1 - back squats, calves
tuesday day 2 - dls, barbell curl
thursday day 3 - bench press, push press, skullcrushers.
No added cardio at this point. I find I am in pain since I bumped up the weights. It hurts when my kids touch my thighs!! owwwwie

I have done day one on sunday and plan to do the day 2 tonight. Hell, it's only 8:30 at night here. OYE! I just want to go to bed!! I can look up the lifts but what the heck is a dls? I am gathering it's a dead lift, something or other. Sorry, still not up on the lingo. I will just do an altrnate lift until I find out what this is.
ANother stupid question, How the hell do you do the squats with a barbell when you don't have a squat bar? I know I could squat more than I can actually get over my head without dropping the bar on my head or feet. I know, I am such an idiot. I just can't find this info anywhere.

Here is a sample of my diet.

8:00 am - oatmeal, with a touch of brown sugar and milk / spot of tea!( I would not function with out this low dose hit of caffine) I am sleep deprived and I totally look forward to having it. Did I mention I would be dead without it!!!

10:00 am - apple with a few oz's of cheddar cheese.

12:00 noon - 1/2 can of solid white tuna with green onion and lemon juice and a ceaser salad. ( it's a low carb dressing)

2:30 pm - Yougurt smoothie with fresh fruit and protien powder


5:30 pm - 1/2 baked chicken breast with 1/2 cup brown rice with fresh roasted veggies and a small salad

8:00 pm - tsp peanut butter and carrots

This is about what I do every day as far as portions, but I do mix it up a bit and cook with a lot of spice and herbs to keep it none bland. I hate bland food.

I drink about 3 litres h2o daily, most days and I take udo's oil and a multi vitamin.

I also grab a few handfuls of almonds and raisins occasionally. I do this so I don't binge on something worse. Like a chocolate cake or a gallon of rolo ice cream. I have a real issue with sugar. It's like heroine to me, gotta get my fix or else!!
Could you please tell me what you think about this. You seem to know what you are doing and I would really appreciate you advice.

Speak slowly, I have been up 3 nights with a very sick kid. It may take a bit to read it and get it!! LOL. TIA to you and anyone else that wants to throw their 2 cents in.

Big hugs!!!

[terracotta]

Yes dls is deadlifts

You should not do deadlifts until you have recovered from squats. I think you should switch days 2 and 3. You need at least 2 full rest days between heavy squats and heavy deadlifts.

To do squats without a squat rack you either need to have someone spot you, or you have to use dumbbells, otherwise you chance the weight suddenly feeling too heavy and torquing your back.

[oldandwrinkled]

Are you saying dls are dead lifts? Darn it, I thought that was going to be a good routine. Seemed to be very well recieved on the thread I found. Back to the drawing board.

Damn! Dumbbells you say. I just got my bar out and now I can't use it. Crap! Is there such a thing as a cage or something for squats. I thought I read something like that. I will start to look in the paper for something like this.. They must be hard to come by because I don't think I have seen anything like it in there! My god, nothing easy!! LOL, I think. Thanks for the quick response.

Hugs

[oldandwrinkled]

Another thing, why when I do the bar bell curls does it feel like the muscle or /bones in my left arm at the inside of the elbow, feel like they are being seperated? It's almost like a cramp or that something is bending in a bad way.
More stupid questions, sorry!

Hugs

[terracotta]

This is a squat rack.. its 40 by 40 inches

http://www.walmart.com/catalog/product.gsp?product_id=1951276&cat=49040&type=21&dept=4125&path=0%3A4125%3A4134%3A49040

Here is the article explaining the deadlifts
http://www.bodybuilding.com/fun/schultz35.htm

Do them one rep at a time or you won't be able to keep perfect form. So its lift, then put down, then stand and pause 15 seconds, then lift ... 8 times. Then take a 1-2 minute rest. Then do your next set.

[terracotta]

I'm not sure about the elbow thing. My guess is one arm is a lot stronger than the other. Try with dumbbells and see if it still happens.

[oldandwrinkled]

Aaah, wally world, who knew it would be that easy. Is that in the US or Canada?
I also got a great description of dead lift from stumptuous.com. I do love that site.
The elbow thing does not happen with the dumbbells. Perhaps I am holding the bar all wrong. You would think that lift would be a no brainer, obviously not! Crap!! I guess you and I are the only ones still awake. LOL. Thanks so much for your help.

Hugs!

[terracotta]

you should be able to get one used. You might even be able to get one from ebay.ca if you can find someone driving distance away.

When one arm is stronger than the other you can easily pull the bar up faster on one side. I would suggest you use dumbbells for a while.

Are you in BC? or Alberta? I am in Alberta and its only 10 pm here.

[amber_stone]

Are you saying dls are dead lifts? Darn it, I thought that was going to be a good routine. Seemed to be very well recieved on the thread I found. Back to the drawing board.

Damn! Dumbbells you say. I just got my bar out and now I can't use it. Crap! Is there such a thing as a cage or something for squats. I thought I read something like that. I will start to look in the paper for something like this.. They must be hard to come by because I don't think I have seen anything like it in there! My god, nothing easy!! LOL, I think. Thanks for the quick response.

Hugs

Hi Renee,

There is a link on Stumptuous.com for a site with directions on how to build a squat cage. Not sure if you or someone you know is handy in the shed? As for squats, don't proper hack squats have you holding the bar behind your knees?(I have to admit i can just remember seeing pictures somewhere, i have never tried them). Maybe that would be easier than trying to get the bar up? Or you could think about putting some hooks either side of a doorway somewhere in your house that you could rack up the bar on?
Cheers, Suzy.

[Jennifer-Lynn]

Just a comment on one of your meals....Meal #8: peanut butter and Carrots...


I would not have the carrots at this hour instead have .5 c ff cottage cheese or something else that's more slowly digested...the carrots might be better earlier in the day if you need to eat them.

[ChocoChick]

First let me say thanks again for you basic explaination on weights. It has helped a ton. Now on this note, I have decided to do a 3 way split. I was checking some old posts and there was one where you described the following.

sunday day 1 - back squats, calves
tuesday day 2 - dls, barbell curl
thursday day 3 - bench press, push press, skullcrushers.
No added cardio at this point. I find I am in pain since I bumped up the weights. It hurts when my kids touch my thighs!! owwwwie

Since the DLs (which are indeed deadlifts) hit the legs, I would switch your routine around like this:

Day 1 - DLs, Curls
Day 2 - Bench press, pushpress, skullcrushers
Day 3 - Back squats, calves

This will give you from Sunday (Day 1) to Thursday (day 3) for your legs to recover before you hit them again.

Also, I would do dumbbell curls rather than barbell curls as it is likely that you are stronger on your dominant side and this will help to even you out. Once you are more or less even, you can alternate barbell work with dumbbell work.


I have done day one on sunday and plan to do the day 2 tonight. Hell, it's only 8:30 at night here. OYE! I just want to go to bed!! I can look up the lifts but what the heck is a dls? I am gathering it's a dead lift, something or other. Sorry, still not up on the lingo. I will just do an altrnate lift until I find out what this is.
ANother stupid question, How the hell do you do the squats with a barbell when you don't have a squat bar? I know I could squat more than I can actually get over my head without dropping the bar on my head or feet. I know, I am such an idiot. I just can't find this info anywhere.

You need a rack. Or you can use dumbbells or alter the type of squat you do. For instance, wall squats where you put your back against a wall and "sit" with your thighs parallel to the ground. Hold this for as long as possible. But nothing beats a real squat so go for the rack as soon as you can.


Here is a sample of my diet.

8:00 am - oatmeal, with a touch of brown sugar and milk / spot of tea!( I would not function with out this low dose hit of caffine) I am sleep deprived and I totally look forward to having it. Did I mention I would be dead without it!!!

Add a protein to this meal, perhaps some (4-5) egg whites.



10:00 am - apple with a few oz's of cheddar cheese.

How many ounces of cheese? This is a fairly high calorie/high fat "meal."



12:00 noon - 1/2 can of solid white tuna with green onion and lemon juice and a ceaser salad. ( it's a low carb dressing)

This looks good with the exception of the dressing. How about some balsamic vinegar and adrop of oilve oil instead? Or flax oil?



2:30 pm - Yougurt smoothie with fresh fruit and protien powder

Is this post-workout? If not, you'd be better off with real food. Also, what's the profile (calories, protein, fat, sugars etc.) of the smoothie?



5:30 pm - 1/2 baked chicken breast with 1/2 cup brown rice with fresh roasted veggies and a small salad

Is this at least 4oz of chicken?



8:00 pm - tsp peanut butter and carrots

How about some cottage cheese instead of the carrots?



This is about what I do every day as far as portions, but I do mix it up a bit and cook with a lot of spice and herbs to keep it none bland. I hate bland food.

I drink about 3 litres h2o daily, most days and I take udo's oil and a multi vitamin.

Good.


I also grab a few handfuls of almonds and raisins occasionally.

Walnuts are also good. Drop the raisins. Maybe get some sugar-free jello? Or a hot cocoa with cocoa powder, skim milk and splenda?

How many calories/protein/carb/fat per day are you consuming?



I do this so I don't binge on something worse. Like a chocolate cake or a gallon of rolo ice cream. I have a real issue with sugar. It's like heroine to me, gotta get my fix or else!!
Could you please tell me what you think about this. You seem to know what you are doing and I would really appreciate you advice.

Speak slowly, I have been up 3 nights with a very sick kid. It may take a bit to read it and get it!! LOL. TIA to you and anyone else that wants to throw their 2 cents in.

Big hugs!!!

[oldandwrinkled]

dbflgirl,
Okay, I will alter the work out as you described. Is this enough and is it a well rounded routine? Can or should I add anything else. I am getting on the squat rack asap.
I will adjust the diet too. What are some other slower digested food that I can substitute the cottage cheese with. I can't do cottage cheese. Frankly, it grosses me out, thats why I do the cheddar. Any suggestions? The smoothie is post workout. I have not figured out the details on carbs/fat/protein/calories yet but have marked the fitday. I will get to this, baby steps for me.
amber_stone,
I found the rack instructions and printed it off. My husband could do it but rolled his eye's when I handed it to him. It is now on the list. LOL I think I will go out and buy one.

[bscrusher]

you are VERY MUCH on the right track renee. until you get your squat rack you can do heavy barbell hacks, or front squats with a weight you can clean up into position.

most likely your problem with barbell curls is that your wrists don't like to be locked into that static position on the bar while you lift. dumbells are a solution, or an e-z curl bar, many lifters have this problem. it's nothing to get bent out of shape about because curls are not one of the lifts that are going to transform your body. in fact whether you do curls or not will make almost no difference.

[oldandwrinkled]

Mr Crusher!
STOP TEASING ME! LOL Why would I want to do the curls if they are not going to transform my body? What can I replace them with so I am not wasting my time and breaking my arm. Just a little small hint please I feel very motivated but still a little confused with the routine. I was very happy to have a sore butt after doing the back squats, but my husband spotted for me. He is not around most of the time to help with this. I will research the other squats you mentioned. Crap, I just want to get a solid routine that I don't have to keep fixing. I know, keep looking. I am going to start to cry now, would that make you help me?? LOL Just think how great you will feel when you see the amazing results of the before and after pictures. I know the girls will be very proud, they have helped a ton!!LOL
I also wonder if I am having a serious sugar craving, is it okay to have a teaspoon of peanut butter? It really seems to help me from eating a box of cookies.

Hugs

[bscrusher]

eat the peanut butter, or some other healthy, slow burning food that has protein. you should never have a craving.

deadlifts will transform your body.

deadlifts will also make your biceps bigger and stronger and HARDER.

curls MAY make your biceps bigger if you do the right amount and you have the right genetics.

the right amount of curls will be about 2 sets of 5 to 10 reps, after deadlifts.


p.s. when you do curls, CRUSH the bar with your grip, and tense up your lats, abs, glutes and quads, and pull up the muscles of the pelvic floor. if you do isolation lifts like curls, you should do them with the same absolute concentration on breathing and core tension as you use in the big lifts.


p.p.s. do not move your head or eyes in wierd ways when doing curls or any other lifting. keep your head and eyes straight front, chin up.

[ChocoChick]

dbflgirl,
Okay, I will alter the work out as you described. Is this enough and is it a well rounded routine? Can or should I add anything else. I am getting on the squat rack asap.
I will adjust the diet too. What are some other slower digested food that I can substitute the cottage cheese with. I can't do cottage cheese. Frankly, it grosses me out, thats why I do the cheddar. Any suggestions? The smoothie is post workout. I have not figured out the details on carbs/fat/protein/calories yet but have marked the fitday. I will get to this, baby steps for me.
amber_stone,
I found the rack instructions and printed it off. My husband could do it but rolled his eye's when I handed it to him. It is now on the list. LOL I think I will go out and buy one.

The routine is ample, imo. And I would leave the curls in.

Substitutes for cottage cheese include almost any protein you like -- tuna, chicken, turkey, etc. You can even substitute fat-free ricotta cheese (mix it with a little sugar-free jelly if you prefer a sweeter taste).

[oldandwrinkled]

Mr Crusher,
see, now I am going to cry because you did help me! Thanks very much.
Your right, I shouldn't have cravings, but I do. I was a total sugar/chocolate girl before I decided to smarten up. I found that I have to cut out the sugar in the am because it totally sets the pace for the day. If I have a little, I crave it all day. I find the peanut butter has the texture of chocolate and just enough sweet to get me over the craving.
dbflgirl,
Okay, I am baking some more chicken as we speak! I started on the fitday and wow! I think this will be an awesome tool. Except, when I put in the ceaser salad dressing it said 1 cup and I could not get it to change, so I took it out. I tried to get the a tbsp on the drop down but it would not take it. More fiddling I suppose.
Well, as always you guys are so much help and inspiration! I can't thank you enough. I took the time to write out daily, monthly, 3 / 6 month and year goals and it is the first thing I do after I wake up. I become inspired all over again.

Big hugs!
Renee

[terracotta]

hit the save changes button at the bottom of your food list to update the quantity. Also, you can enter decimals.. like .1 cups

[Gabrielle]

Renee, you have come so far in such a short time. Even your writing is calmer and more controlled. good for you!
I do wish you would change that awful user name tho!

[oldandwrinkled]

gabrielle,

Thanks for noticing my mood change. You know, it seems that in my life, all things happen at once. My writing was all over the map, I'm sure. Just as I was getting over one tragedy in my life, another came along and knocked me right on my a**. I was very emotional due to my best friend getting breast cancer. It totally consumed me. I guess this was reflected in every part of my life. This event has motivated me so much, my wish is to get healthy and stay that way so I can watch my kids grow up. She may not have that opportunity. I cry for her every day. I take my frustrations out when I work out. I thank god every day that my family and I are healthy. Thank you for you kind words!

Terracotta,
Thanks for the tips on the fitday. You are always such a huge help.

Hugs!