Sunny's Journal -- 12 weeks of fun

[Paichka]

Beware...this is a book. Sorry! I hope you enjoy reading it anyway. :-)

Originally I wasn't going to do a journal...then I got motivated by all the awesome stories and information you amazing ladies have been sharing. I've been seeing on this forum. You all are an inspiration, and I am SO glad I found this place.

I am 22 years old and 155 pounds. I've done some kind of sport since I was 9, swimming then rowing once I got to high school and college. I rowed division I for Duke at college, and now I'm in the army, a second lieutenant, currently in Baghdad in support of OIF-3. This is my first time away from my family and it's extremely tough (*sheepish* I miss my parents) -- my job is stressful, and working out provides a much needed outlet for the near constant frustration of army life.

My body type is a classic mesomorph -- I put on muscle extremely easily. 155 is probably about 10 pounds over my ideal weight. I'd like to get back down to 145-ish...losing fat, obviously, not muscle. :-) I love that I'm strong, but I want to get stronger and not sacrifice my strength in my search for leanness.

This is a pretty good time in my life to try something like this for several reasons. 1. I have a whole year to devote to working out. There really aren't that many other distractions, as I don't have cable in my room (oh I miss Desperate Housewives) and my boytoy is an ocean away. 2. I really need to get a normal person's idea of what "enough" is in terms of both my training and my diet. I have a lightweight rower's relationship with food, which means I am suspicious of it and tend to undereat. I also have a Div 1 athlete's idea of training, which means that if I'm not doing at least 2 workouts a day, I feel like I'm slacking. I really hope that you all can give me advice and help me come to a healthy balance...I don't FEEL like I'm working too hard, but my plan may be wildly inefficient or I could be overtraining and I probably wouldn't know. Please, feel free to critique what I post here...if there is a better way to do it, I am all ears.

Over the next 12 weeks I have three goals -- 1) Lose 10 pounds of body fat, 2) get my bench up to 135, and 3) run 2 miles in sub-13.

My lifting split is this: Day 1 & 5 -- Legs, Day 2 & 5 -- Chest/Shoulders/Tris, Day 3 & 7 -- Back/Biceps. I alternate an ab circuit with a pushup circuit every other day with an eye towards the Army's Physical Fitness Test I have to take every 6 months. My next one comes up in May.

As far as cardio, I run 4 or 5 days a week for 30-60 minutes. I also cross-train one day a week (a long day 1.5 to 2 hours). Every two weeks I change up the lengths & pace of my runs so as not to burn out. Currently I'm in the endurance phase so I run for 45-50 minutes.

I'm trying to eat clean but I have a major chocolate addiction so we'll see...if you all have any suggestions as to how to tame my sweet tooth...ugh, please share. I have no willpower, especially at the dining facility where there is a pastry bar, an ice cream bar, and chocolate pudding in the salad bar line. I don't stand a chance. :-p

I take a multivitamin & calcium because I hate milk and hydroxycut because I don't know what else to take, and no other supplements. I'd like to add supplements to my regimen if they'll help make a difference but to tell you the truth I have no idea where to begin.

I'll start posting my days soon...I look forward to your comments, critiques, whatever! I hope you all are having a wonderful day!

-- Sunny

[Paichka]

Tuesday March 22, 2005

Workout 1: 50 minutes on the treadmill (tempo run)
(4:30am)

Breakfast: 1 english muffin
(6am) 1 tbsp peanut butter
1 oz strawberry jelly
4 slices pineapple
½ cup melon

Snack 1: 1 tbsp peanut butter
(8:30am) 1.5 oz pretzels

Lunch: 3 oz dark meat chicken
(12pm) ½ cup rice
2 slices yellow cake


Snack 2: 1 granola bar
(2pm) 1/2 pita + 1/2 oz cream cheese? I think?

Workout 2: Legs – 20 minute elliptical warm up
(5pm) Squats 4 x 90
Plie Squats 3 x (90, 110, 110)
Leg Press 4 x (200, 210, 220, 220)
RDLs 3 x 135
Calf Press 3 x 200
Bodyweight toe press 3 x 40
Leg extension 3 x (97, 117, 127)
Leg curl (single leg) 3 x 35
Front lunges 1 set to failure (70 reps)
Weighted abs circuit 180 reps


Dinner: 12 fried shrimp (large)
(7pm) 6 oz stuffed baked fish
2 cups salad w/ 1 tbsp mixed nuts
fat-free dressing
2 chocolate chip cookies

Total calories: 2400
%C: 51
%P: 18
%F: 31 (yeeesh!)

Today felt pretty good...I was working ALL DAY in the field with my platoon so I'm pretty wiped now. I ate a lot more sugar than I intended...we work with some Iraqi vendors out at our site (a loading site for construction materials) and they brought us cake & this weird pita-bread thing. It would've been considered really rude to refuse, but I'll admit, I didn't need to eat 2 slices of cake. :-p Too much fat today. Will do better tomorrow. Promise.

I am also never going to the gym at 5pm ever again. There are far too many angry looking buff men who try to chase me off the smith machine. ("Ma'am, are you done YET?") Army guys love to work out, and let's face it...our gym, while nice, is basically a large circus tent and smells roughly similar.

Excellent quote I found -- "Those who say I will lose and am finished will have to run over my body to beat me." -- Said Aouita

-- Sunny

[Jennifer-Lynn]

Hi Sunny - don't worry we are all here to keep you company!

Ok, a few things regarding your diet...where is the protein? I see that you want to drop 10lbs. of fat but you can't do this on 18grms. of protein girl :) UP UP UP it!!!! Can you get egg white omletes in the morning? and alot of your meals are mostly FAT and CARB (you definitely need the carbs based on your activity level) but you need a better mix i.e. PB/eggs/oats for breakfast or salad/chicken/almonds for lunch....

You might not be able to eat this way, so let us know if your limited anywhere ok?

Also how tall are you?

You seem to have really good endurance (50' on the treadmill - you go girl)

yep and your right about the "sweets" too many on one day...try to turn them down ok!

Good luck and keep posting....

[Paichka]

So I need to eat more protein...okay, I can definitely do that. My diet options are a little limited because I have to eat at the dining facility, so I probably won't be able to get egg white omelettes. I can get hardboiled eggs and just eat the whites though, and I think they have oatmeal. I'll try that this morning.

My mom sent me some whey protein...I can get a blender but I'll have to have it sent to me, any recommendations on what to mix the stuff with in the meantime? It's a little gross just mixed with water. :-)

I'm 5'8", sorry I forgot to say! I never used to have a lot of endurance...I used to be a speed girl, hated to have to swim or run anything over 50 meters. :-) It wasn't until after I rowed lightweight that I had to get to like running, or else...it was the best way to cut weight! Now I feel off-kilter if I don't get my runs in, they start my day off right.

thanks thanks THANKS for your comments, and I will put them to good use today! Have a great one.

-- Sunny

[mommykuce]

Do you have any rest days? From what you wroten it looks like you are working each body part twice a week, and doing something 7 days? If this is the case you are definately overtraining! Work each body part once a week, and separate the chest/triceps and shoulder work into 2 different days since you have the time and make sure there is enough rest inbetween them (work legs and BAck/biceps between the days) so you can really hit each major group hard. And drop the elliptical warmup on leg days (other days just do like 10min if anything). And then stretch afterwards. You want all your strength for lifting weights- you will find that you have better gains.

As for the diet, I agree about the protein. Shoot for 50%P, 30%C, 20%F, or something close to that (it doesn't always have to be exact cause that is what keeps your metabolism going). Myabe a little less protein (not by much) and more carbs, ect. But don't let your protein by under 40% of your daily intake. For shakes, try putting some fruit in it, skim milk, or a little bit of lowfat or FF yogurt or cottage cheese (when you have a blender).

[Paichka]

Mommykuce,

I have a rest day built in. I lift in three day chunks, every fourth day is a recovery day. Whatever day I take as my recovery day (it changes up throughout the week) is a full rest day, so no cardio either, just light stretching if I'm feeling tight.

I'm taking yall's advice and trying to up my protein intake...tonight I'll post my food log for today and hopefully I'll have done better...I analyzed my diet from yesterday and I'd only eaten 90 grams of protein...YEESH. From what I've read I need between 1 and 1.5 grams of protein per pound of body weight...so 155 to 230 grams of protein, does that sound about right? I'm trying!

-- Sunny

[Jennifer-Lynn]

I'm taking yall's advice and trying to up my protein intake...tonight I'll post my food log for today and hopefully I'll have done better...I analyzed my diet from yesterday and I'd only eaten 90 grams of protein...YEESH. From what I've read I need between 1 and 1.5 grams of protein per pound of body weight...so 155 to 230 grams of protein, does that sound about right? I'm trying!

-- Sunny
Yep 90 grms isn't going to cut it...I just don't want to see all your hard work go out the window...155 grms. is good. Try chicken/lean turkey/lean meat/egg whites (i think 1 large egg white has 3.5grms. in it) so eat at least 6 of them if your not combining it with anything/ ff cottage cheese stuff like that Oh and your protein powder...mine has 25grms. for every scoop...we anxiously await your diet!

[Paichka]

So today I was EXTREMELY conscious of what you all had said and made sure I was eating protein with every meal. I wanted to start off the day with more calories but my breakfast felt HUGE. I cut out my midmorning snack as a result...I think I'll eat breakfast a little earlier tomorrow and still eat a snack midmorning...entirely depends on when I get my cardio in.

Good thing -- I LOVE the taste of my protein. It's MET-Rx Protein Plus vanilla...100 calories and 21 grams of protein per serving. Very sweet and very tasty, and excellent mixed with cinnamon oatmeal. :-)

Breakfast: 1 package oatmeal
(8am) 1 scoop protein
½ English muffin
1 tbsp peanut butter
1 tbsp strawberry jelly
1 slice raisin bread
½ oz cream cheese

Workout 1: 50 minutes on treadmill -- HIIT day
(9:20) 10 minute warm up, 3 sets: 4 x 1 min sprint, 1 min jog (2 min active rest between each set), 10 minute cool down

Lunch: 4 oz chicken breast (stir fried)
(12pm) 2 cups salad
fat-free dressing
2 tbsp mixed nuts
½ cup rice
½ cup apple cobbler

Snack 1: 1 scoop protein powder
(2pm) 1 tbsp peanut butter
140 calories

Dinner: 4 oz chicken breast (stir fried)
(5pm) 2 cups salad
fat-free dressing
1 tbsp mixed nuts
1 ½ cup spaghetti
1 tsp parmesan cheese

Snack 2: 16 oz Gatorade (throughout the day)
(7pm) 1 scoop protein powder
1 tbsp peanut butter

Workout 2: Chest/Shoulders/Triceps – 25 min on elliptical (10 to warm up, 15 to cool down)
Dumbbell bench 4 x (35, 35, 35, 35)
Wide Arm Machine Press 3 x (92, 102, 102, 102)
Dumbbell flyes 3 x (20, 25, 20)
Shoulder Circuit
Seated dumbbell press 3 x (10, 10, 15)
Dumbbell lateral raise 3 x (10, 10, 10)
Bent over lateral raise 3 x (10, 10, 10)
Triceps Pressdown 3 x 15kg
Triceps overhead extension 3 x 15kg
Pullovers 3 x (35kg, 42kg, 47kg)
Dips 3 x bodyweight (assisted)
one set of 10 pushups between each exercise

Snack 3: MET-Rx protein plus bar (half before lift, half after)

Daily Total: 2310
%F: 25 (64g)
%P: 29 (167g)
%C: 45 (260g)

My protein intake was MUCH better today. I felt a little hungry at point during the day, which is weird because I'm taking in so many calories. I guess I need to find something better to snack on, because what I'm currently snacking on isn't tiding me over! :-)

What do you all think? Is this a better diet?

Thanks so much for commenting!
-- Sunny

PS -- are there rules for posting pictures? I've seen people do it but they always have their heads cut off.

PPS -- I'm doing some research on supplements and I'll post my plan for that later on, when I've got a good handle on it.

[Paichka]

Took some pictures...trying very hard not to be discouraged. My midsection looks and feels all bloated today. Oh well. Work in progress, hmm? :-)

Here's my so-far supplement plan, after some research, let me know what you think.

Morning: *Multivitamin
*B complex
Glucosamine
*Calcium
Vitamin C
TIGHT

* supplements I already take

With Meal: *2 scoop Protein Plus Powder in oatmeal

Pre-Workout: Xtreme Formulations ICE

PWO: X:Cell Cytofuse in chocolate

If I start having trouble getting carbs or calories, I will switch my protein to a whey-based meal replacement.

[Paichka]

Ick. Bad day yesterday -- internet went down and my ex boyfriend said I was fat.

Oh well.

Hopefully today will be better. Here are my stats from yesterday:
Thursday March 24, 2005

Snack 1: 1 tbsp peanut butter
(5:50am) SOOOO hungry when I woke up!
90 calories

Workout 1: 35 minutes on the treadmill
(7:15am) Ran 4.45 miles. Had to try out my new shoes! They work great. LOVE the Asics 2090s.

Breakfast: 2 packets cinnamon stick oatmeal
(8:30am) 2 scoops Protein Plus vanilla
3 egg whites
470 calories

Snack 2: 2 graham cracker sheets
(10am) 130 calories

Lunch: 4 oz chicken breast
(12pm) 2 cups salad
fat-free dressing
1 tbsp mixed nuts
1 ½ cup spaghetti
1 tsp parmesan cheese
1 slice cheesecake
700 calories

Workout 2: Back/Biceps/Abs – 15 minute elliptical warm up
Wide-grip lat pulldown 4 x 47kg
Isometric rows 4 x (90lbs, 140, 150, 150)
Back extension 3 x 45lbs
Assisted pullup circuit 3 x 5 (close grip, wide arm, reverse grip)
Hammer Curls 3 x 20
Preachers w/ legs extended 3 x (bar, 35, bar)
Concentration curls 3 x 20
Abs –
Weighted wood chop
2 minute sit-up drill
4 x 25 ultimate crunches

Dinner: 4 oz lean beef
1 small whole-wheat tortilla
2 cups salad
½ cup salsa
1 tbsp shredded cheese

Snack 2: 1 tbsp peanut butter
90 calories

Daily Total: 2190
%F: 26 (63g)
%C: 46 (252g)
%P: 28 (153g)

[Paichka]

Measurements:

Height: 68.5
Weight: 154
Hips: 39.5
Thigh: 23
Waist: 29.5
Neck: 13
Wrist: 6.2
Forearm: 9.5
Bicep: 11

BF%: 23

Adding a new goal: To get my bodyfat percentage below 20% in the next 10 weeks. Think it's doable?

[Paichka]

Friday March 25, 2005

Breakfast: 1 english muffin
2 slices raisin bread
1 tbsp peanut butter
1.5 oz jelly
0.5 oz cream cheese
3 pork sausage links
1 hash brown patty

Lunch: 4 oz baked fish
2 cups salad
1 tbsp mixed nuts
Fat free dressing
½ cup apple sauce

Snack 1: 1 bag M&Ms

Dinner: 2 cups salad
1 tbsp ranch dressing
2 oz lobster
3 oz steak

Daily Total: 1890 calories

Meh. I don't know why I eat like I do. I didn't even WANT the M&Ms, I just ate them because they were there...someone left a big bag of them on the counter and I ate a couple handfuls during our training meeting today.

I've learned something interesting about myself though...I always eat more when I eat with other people. I should probably start eating my meals in my room...my friends are not especially supportive...Matt, one of my guy friends, is always trying to get me to eat dessert. Well no more! Being a hermit for a little while might be the way to go.

At least I took a day off today. Almost didn't. Don't like to take days off...but I figure tomorrow will be more productive if I take it easy today. One rest day a week is GOOD, this must be my mantra. I am not slacking if I take a rest day.

hope yall had a good one,
Sunny

[taifighter]

screw the ex...you look great!!! nice biceps and back!! :)
I'm already blown away that you're in the army...in IRAQ...and STILL managing to watch your diet and workout. So impressive!!!!!!!!!!!!!
I'm here for 100% support!! I have a good friend that was in Iraq for 18 months, just got sent back to Germany. I'm honored to know another person serving our country :)

anyway, I've been reading your journal, keep it up! Glad that you've joined ;)

[Jennifer-Lynn]

Hi - just one thing I've noticed regarding your diet...I would recommend a protein shake after your weight/cardio workouts BEFORE you eat Lunch...so have your shake wait an hour eat lunch..can you do that on your schedule?

I have to go look at your pics now. I'll be right back.................

You have a great shape! YOU ARE NOT FAT!!!!!!!!!!!!!!!!!!!!!! jeez...idiots.

[Paichka]

Taifighter -- thanks bunches...I know I shouldn't let what he says get to me, but it's hard when somebody you care about is actively trying to hurt you. Pfft. Idiot boys.

I do need to get the sweet-eating under control though, any suggestions for that? My friends, who are normally extremely supportive, think I'm being overly conscious about my diet. "But you RUN all the time, you can have a slice or two of cheesecake! come on, drink a milkshake with us!" My best friend here eats at least two desserts with every meal...then wonders why she's starting to show off a little chunk. Of course, one of my other friends is just over 5 feet tall, eats three desserts with lunch and dinner and is still a toothpick. Metabolism of a grasshopper.

Jennifer-Lynn: So replace my midmorning snack with a protein shake? I can definitely do that, I just have to wait for my shaker bottle to get here. Oh, question about the oats thing...I know it's best to use rolled oats of the non-instant variety, but all we have here is quaker instant...can I still use that in my shakes & in the morning, or do I need to get someone to send me the real stuff?

Thank you all SO MUCH for the support -- I was feeling kind of crappy about those pictures, then I went back and looked at them...I have some work to do around my midsection, but I was NOT being reasonable about the rest of me...I actually look pretty good!

thanks thanks thanks, mean it,
Sunny

[Paichka]

Internet went down again, here are my stats from yesterday:

Saturday March 26, 2005

Workout 1: 40 minutes on the treadmill (5 miles)
10 minutes on the elliptical to cool down
Breakfast: 2 scoops vanilla protein
2 packets instant oatmeal
1 slice wheat toast
1 tbsp peanut butter
1 oz strawberry jam
650 calories

Snack 1: 2 graham cracker sheets
130 calories

Lunch: 1 tbsp peanut butter
½ graham cracker sheet
4 oz chicken breast w/ mushrooms
2 cups salad
1 tbsp chopped walnuts
½ cup salsa

Workout 2: Legs & Abs
Squats
2 sets ATG @ 50 lbs, 20 reps
4 sets 90 degree @ 100, 8-10 reps
2 sets @ 75, 20 reps (oof these hurt)

Bulgarian Squats 4 sets @ 50 lbs, 10 reps
Incline Leg Press 4 x (210, 220, 230, 230), 10 reps
SLDLs 3 x (25, 45, 45), 10 reps
Calves on Smith machine 3 @ 230 lbs, 10 reps
Weighted Abs Circuit

Dinner: 1 cup tuna salad
2 cups salad
Fat free dressing
1 tbsp mixed nuts
1 harvest power bar (strawberry)
2 cookies

Up until the two cookies, I'd eaten 1850 calories...so we'll estimate 2200 for the entire day? Not too shabby. How's my diet looking, girls?

My run yesterday morning was AWESOME, I didn't want to stop! Of course, I had to, because my soldiers came and dragged me off the treadmill to tell me I'd be chosen for the random urinalysis. I was so dehydrated I had to chug a liter of water and dance around for half an hour before I could...er...perform. :-p I think I'd better up my water intake.

Gabrielle gave me the squat workout...woof, it was a killer! My legs were JELLO when I left the gym, such a good feeling. They don't hurt at all today though, which is nice.

Oh! And I found my favorite brand of protein at the PX, how cool is that? It's like we have a mini-GNC in there. Have any of you tried the GNC brand of creatine, protein, aminos or L-glutamine? I'm thinking of investing.

cheers!
Sunny

[terracotta]

Internet went down again, here are my stats from yesterday:

Saturday March 26, 2005

Workout 1: 40 minutes on the treadmill (5 miles)
10 minutes on the elliptical to cool down
Breakfast: 2 scoops vanilla protein
2 packets instant oatmeal
1 slice wheat toast
1 tbsp peanut butter
1 oz strawberry jam
650 calories

Snack 1: 2 graham cracker sheets
130 calories

Lunch: 1 tbsp peanut butter
½ graham cracker sheet
4 oz chicken breast w/ mushrooms
2 cups salad
1 tbsp chopped walnuts
½ cup salsa

Workout 2: Legs & Abs
Squats
2 sets ATG @ 50 lbs, 20 reps
4 sets 90 degree @ 100, 8-10 reps
2 sets @ 75, 20 reps (oof these hurt)

Bulgarian Squats 4 sets @ 50 lbs, 10 reps
Incline Leg Press 4 x (210, 220, 230, 230), 10 reps
SLDLs 3 x (25, 45, 45), 10 reps
Calves on Smith machine 3 @ 230 lbs, 10 reps
Weighted Abs Circuit

Dinner: 1 cup tuna salad
2 cups salad
Fat free dressing
1 tbsp mixed nuts
1 harvest power bar (strawberry)
2 cookies

Up until the two cookies, I'd eaten 1850 calories...so we'll estimate 2200 for the entire day? Not too shabby. How's my diet looking, girls?

My run yesterday morning was AWESOME, I didn't want to stop! Of course, I had to, because my soldiers came and dragged me off the treadmill to tell me I'd be chosen for the random urinalysis. I was so dehydrated I had to chug a liter of water and dance around for half an hour before I could...er...perform. :-p I think I'd better up my water intake.

Gabrielle gave me the squat workout...woof, it was a killer! My legs were JELLO when I left the gym, such a good feeling. They don't hurt at all today though, which is nice.

Oh! And I found my favorite brand of protein at the PX, how cool is that? It's like we have a mini-GNC in there. Have any of you tried the GNC brand of creatine, protein, aminos or L-glutamine? I'm thinking of investing.

cheers!
Sunny

Great workout!

[Paichka]

Sunday March 27, 2005

Breakfast: 1 packets instant oatmeal
2 scoops vanilla protein
1 english muffin
1 tbsp peanut butter
1 oz strawberry jelly
650

Snack 1: 1 mini croissant
150

Workout 1: 55 minutes on the treadmill
6.41 miles (4 miles in 30 minutes)
15 minutes on the elliptical as a cool down

Post workout: 1 small banana
1 tbsp peanut butter
1 scoop protein powder
250 calories
THIS WAS AWESOME. I mashed it together to form a sort of paste and ate it that way, it was like yogurt!

Lunch: 2 cups salad
Fat free dressing
2 slices deli turkey
210

Workout 2: Chest/Shoulders/Triceps
Bench Press
1 set @ bar, 20 reps
1 set @ 100, 10 reps
2 sets @ 110, 8 reps
1 set @ 135, 3 reps (barely did these, really think my spotter did most of the work)

Incline Press 4 x 8-10 reps: bar, 95, 85, 90
Machine Flyes 3 x 35kg
Austin Crushers 3 x bar
Javorak Shoulder Complex 4 x (5, 5, 10, 10)

Dinner: 4 oz baked ham
3 oz yams
1 cup corn stuffing
¼ cup shrimp
1 slice marble cheesecake

Daily Total: 2096 calories
%F: 26 (61 grams)
%C: 49 (256 grams)
%P: 25 (131 grams)

I still need to up my protein intake, but that snack I discovered is going to make that very easy, I'm thinking. I'll make that an after-dinner snack starting tomorrow. Hopefully the promise of sweet will keep me away from the dessert bar. :-)

Pretty good overall today. Felt great, which is always a good thing.

Be healthy,
Sunny

[Paichka]

Terracotta -- thanks! I definitely see your point about quality over quantity. Volume does not equal strength gains. :-)

[taifighter]

You are doing GREAT on your eating..especially when you consider the situation you're dealing with. When I ate at the cafeteria in college it was bad news. Something about buffet/bar style just challenges me to eat everything :)
and your workouts are rocking....so great that you love to run :) liking cardio is an asset, just don't overwork yourself!!

[Paichka]

Week 3: Weight: 153lbs (whoo hoo! YES! 2 pounds down!)

Monday March 28, 2005

Workout 1: 55 minutes
10 minute warm up on elliptical
30 minutes (3 x 4 on, 1 off with 2 minutes of jogging between each set)
15 minute cool down on elliptical

Breakfast: 2 packets instant oatmeal
2 scoops vanilla protein
1 english muffin
1 tbsp peanut butter
1 tsp jelly
½ whole egg
1 swiss roll
900 calories

Lunch: 2 tbsp peanut butter
1 banana
1 slice wheat snack bread
1 pound cake
1 bag mini pretzels
800 calories

Workout 2: Back/Biceps/Abs -- 10 minute elliptical warm up
Barbell bent over row 4 x (55, 65, 75, 75)
Deadlifts 3 x (95, 125, 135)
Close grip seated pulldowns 4 x (40kg, 47kg, 54kg, 54kg)
Barbell curls 3 x (25, 35, 40)
Incline dumbbell curls 3 x 20
Concentration curls 3 x (20, 25, 25, 25)
4 sets of abs

Dinner: 2 cups salad
4 oz turkey
Fat free dressing
½ cheesecake
400 calories

Snack: 1 cadbury creme egg

Daily Total: 2300 calories
%F: blah. Too high to think about.
%P: probably good
%C: probably low.

My calories were a little high today, because I binged on easter chocolate my mom sent. :-) I also had to eat an MRE for lunch today because we were out at the training site, that also upped my caloric intake because those things are CALORIE DENSE.

I'll do better tomorrow. :-)

My workout was good though.

Taifighter -- thanks for the encouragement! I feel like I'm eating like a cow, and I did today, I'll admit...but it's definitely not as bad as it could have been.

cheers,
Sunny

[taifighter]

Calories are your friend!!!!! They fuel you through physical activity, they keep you thinking clearly and feeling better!! I wouldn't be concerned with how much you are eating, but the quality of food you consume. Slowly start phasing out the bad sugar and fat in your diet, like swiss rolls, cheesecake etc....and replace them with healthier alternatives...fruit & complex carbs, avocado, PB, flax etc etc. Your workouts are AWESOME, just make small weekly changes to your diet and you will see even faster results!

[JumpinJill]

I just read through your journal, and I have to agree you are not fat!! You are very slim to me.

And for myself, the only reason I haven't shown my face in my pics yet is I haven't been wearing makeup in any of the pictures, that or my facial expression was so silly I didn't want to post it :D

Are you limited as to how much of each item you can take where you are at? What's the access to food like in between meals? (or is the cafeteria open all day?)

[JumpinJill]

Slowly start phasing out the bad sugar and fat in your diet, like swiss rolls, cheesecake etc....and replace them with healthier alternatives...fruit & complex carbs, avocado, PB, flax etc etc. Your workouts are AWESOME, just make small weekly changes to your diet and you will see even faster results!

That's what I was going to also say...
Man I'd been trying to type my other reply to this alll day I swear, but in between watching 2 other kids, and 3 impromtu easter egg hunts and servers going down and being too afraid I was talking too much it got condensed a LOT :D

edit...servers too busy AGAIN! anyone else getting this all day long? Usually it only happened around 1pm.

[Paichka]

Thanks for checking in!

Taifighter -- I know, I really really need to wean myself off the sugar. It's hard though, when all of my friends are telling me to eat more cheesecake. :-) I find I eat more when I eat with them, so I think I'm going to limit myself to one sit-down meal in the dining facility a day...I'm much more likely to eat bad things when I'm actually hanging out in the dining facility...my willpower is much stronger when I just grab a to-go box. :-)

JumpinJill -- I'm feeling much better about my body now that I'm actually doing something to improve it...this new way of eating is much better, I don't feel deprived at all, and my abs are starting to poke out through the little layer of pudge over my belly. :-) There are specific times the dining facility (DFAC) is open...from 5:30am to 8:30 in the morning, from 1130am to 1:30pm in the afternoon, from 5pm to 8pm in the evening, and then again for "midnight chow" at 11:30pm to 1:30am.

I horde food in my room for snacking purposes. :-) You can take as much food from the DFAC as you can carry, there aren't any rules about it, but a lot of stuff won't keep. I take little packets of peanut butter, bananas and cereal boxes, but I'm pretty limited on how much fresh fruit I can get between meals. You can buy snack foods at the PX, but they're all pretty fatty, things like chips a'hoy and cheese-its. I'm trying to find a company that will ship me things like dry roasted nuts & dried fruit, but most food companies won't ship outside the US, even to APO boxes.

any ideas?
-- Sunny

PS -- thank you for the encouragement...I just have to remember that eating clean & seeing my abs is more important to me than a chocolate chip cookie. ;-) Treats are TREATS, not for everyday.

[terracotta]

Thanks for checking in!

Taifighter -- I know, I really really need to wean myself off the sugar. It's hard though, when all of my friends are telling me to eat more cheesecake. :-) I find I eat more when I eat with them, so I think I'm going to limit myself to one sit-down meal in the dining facility a day...I'm much more likely to eat bad things when I'm actually hanging out in the dining facility...my willpower is much stronger when I just grab a to-go box. :-)

JumpinJill -- I'm feeling much better about my body now that I'm actually doing something to improve it...this new way of eating is much better, I don't feel deprived at all, and my abs are starting to poke out through the little layer of pudge over my belly. :-) There are specific times the dining facility (DFAC) is open...from 5:30am to 8:30 in the morning, from 1130am to 1:30pm in the afternoon, from 5pm to 8pm in the evening, and then again for "midnight chow" at 11:30pm to 1:30am.

I horde food in my room for snacking purposes. :-) You can take as much food from the DFAC as you can carry, there aren't any rules about it, but a lot of stuff won't keep. I take little packets of peanut butter, bananas and cereal boxes, but I'm pretty limited on how much fresh fruit I can get between meals. You can buy snack foods at the PX, but they're all pretty fatty, things like chips a'hoy and cheese-its. I'm trying to find a company that will ship me things like dry roasted nuts & dried fruit, but most food companies won't ship outside the US, even to APO boxes.

any ideas?
-- Sunny

PS -- thank you for the encouragement...I just have to remember that eating clean & seeing my abs is more important to me than a chocolate chip cookie. ;-) Treats are TREATS, not for everyday.

I just weaned myself off sugary things that are high in fat.. so I still have sugar in my coffee and oatmeal. I also have lemon tea cookies and caramel rice cakes.

You don't need more than 2 servings of fruit a day(banana and orange juice would be fine). 2 cups of NSV's (non starch vegetables) a day would be great if you can get it.

[Paichka]

Tuesday March 29, 2005

Workout 1: 45 minutes
30 minutes running (3.62 miles)
15 minutes biking (5.6 miles)

Breakfast: 1 packets regular oatmeal
1 scoop chocolate protein powder
1 banana
410 calories
This was surprisingly nasty. Don't try this again.

Snack 1: 135g strawberry yogurt
1 scoop vanilla protein
2 graham cracker sheets
340 calories

Lunch: 4 oz spicy chicken
½ cup mushrooms
2 cups salad
fat free dressing
3 york peppermint patties
2 small dove chocolate eggs

Workout 2: 2 mile run, Leg Lift
Squats
2 x 20 reps @ 50lbs
4 x 8-10 reps @ 105, 115, 130, 140
2 x 20 reps @ 90lbs

Bulgarian Squats 3 x 10 reps @ (60, 60, 70)
Plie Squats 4 x 10 reps @ (50, 80, 100, 100)
Leg Curls 3 x 10 reps @ 80lbs
Seated Calf Press 3 x 15 reps @ 180lbs


Dinner: 2 cups salad
4 slices deli turkey
fat free dressing

Snack 2: 1 tbsp peanut butter
2 graham crackers

Daily Total: 2189
%F: 24 (57g)
%C: 51 (297g)
%P: 24 (129g)

So I need to eat more protein, but I'm getting into this groove of eating clean. :-) I DID have a really embarressing experience at the gym today though. I was doing my plie squats with a barbell, and I upped my weight from 50 to 80...but forgot to put the clips back on. Whoops. When I brought the weight over my head, all the plates fell off. The ENTIRE gym stopped, stared, and started laughing. A couple of the guys laughed. I'm glad I didn't injure myself or anyone else, and I laughed along with them so at least I handled it well...but ohhhhh I know better! It burns to look like the idiot chick at the gym who doesn't know enough to put clips on her barbell.

Oh, how much does a smith machine bar weigh? I didn't think it weighed anything, but the guys I was lifting with were debating whether it weighed 10 to 45 pounds. Am I lifting more than I thought I was?

cheers!
Sunny

[Paichka]

Terra -- thanks for the snack suggestions, I'll look into them. Caramel rice cakes are delicious. :-) What sort of vegetables are non-starch?

[JumpinJill]

oh no! Sorry about the embarrassing gym experience :o

All I can think of for snack ideas is just having your family send healthy stuff? (i think you said they sent easter chocolates?)

I wish I knew how long you could keep hardboiled eggs out without being fridgerated, because if they can be out for 2-3 hours you could take those for snacks on days they have them. wai, seems like i always had them (well egg salad) for school lunches without refridgeration for 4 hours.

Otherwise maybe just more protein powder involved snacks when you don't have anything else but grahmcrackers & chocolate?

That's awesome you are already seeing the results show through :)
keep up the great work, and don't forget to rest and enjoy it :) Which is hard for me to do as well, rest days are always the looongest days to me.

[arose70]

Pachika,
Your workouts look great and your arms are really defined! That's where I'd like mine to be........a girl can dream :) It's great that you have started trying to eat more clean. I stopped cold turkey with the sweets and now I get my fix from PB. Okay, so its only been a week but its a start! It'll be great to see some updated pics and stats in a few weeks if you can post em! Good luck and I'll be checking back in :)

[Paichka]

Wednesday March 30, 2005

Breakfast: 2 packets oatmeal
2 scoops vanilla protein
1 slice wheat toast
1 tbsp peanut butter

Snack 1: 2 sheets graham crackers

Lunch: 2 cups salad
1 tbsp mixed nuts
fat free dressing
5 slices turkey

Snack 2: 1 scoop chocolate whey protein
1 harvest bar

Workout 1: 10 minutes warm-up on elliptical

Chest
Bench Press 4 x 8-10 @ bar, 115, 115, 120lbs
Declines 3 x 8-10 @ 95, 95, 105lbs
Machine Flys 3 x 10 @ 33kg, 40kg, 47kg

10 minutes on the bike

Shoulders
Circuit: overhead press, lateral raise, front raise
3 x 10 @ 10lbs
rear lateral raises
3 x 10 @ 10, 10, 15lbs

10 minutes on the bike

Triceps
Overhead extension (1 arm)
3 x 10 @ 20kg
Triceps pressdown
3 x 10 @ 30, 35, 40kg
Bench dips
3 x 10 @ bodyweight
7 sets of 10 pushups

15 minutes on the bike

Dinner: 4 oz chicken breast
2 cups salad
fat free dressing
½ cup salsa
1 cup spaghetti

Daily Total: 1996
%F: 26 (61g)
%C: 45 (227g)
%P: 28 (141g)

Better today! A little high on the fat, but at least it was all good fats from nuts & peanut butter -- I'll have to adjust tomorrow. Slowly but surely, I'm getting it down!

We had a scary experience today -- this morning a bradley exploded in our motor pool. We still aren't sure why -- if it was a mortar round or if something was mishandled with the vehicle itself -- but it was extremely loud and all the ammunition in the bradley cooked off as well, so it really sounded like a war zone this morning. 0530 and we're all running outside in various states of undress going, "what, what, what's going on??" I can laugh about it now but at the time it DEFINITELY woke me up. No one was hurt, so no worries at all, but I think a lot of people are starting to realize that as cushy as we have it here, it's still dangerous.

Thank god it didn't hit the gym. ;-)

cheers!
Sunny

[Paichka]

Pachika,
Your workouts look great and your arms are really defined! That's where I'd like mine to be........a girl can dream :) It's great that you have started trying to eat more clean. I stopped cold turkey with the sweets and now I get my fix from PB. Okay, so its only been a week but its a start! It'll be great to see some updated pics and stats in a few weeks if you can post em! Good luck and I'll be checking back in :)


Wow thanks for noticing! My ex says my arms are disproportionately large, but I love them! My arms and my shoulders are my best looking (in my opinion) body parts -- years of swimming & rowing paid off. I really appreciate the comment.

I'll post more pics in a little over a week -- at the start of week 5 of my training program. I think I might have to stop cold turkey with the sweets as well, if only until I get rid of some of this bf, then I can start adding cheats back in. We'll see, my willpower is sometimes lacking!

have a great one!
Sunny

[Paichka]

oh no! Sorry about the embarrassing gym experience :o

All I can think of for snack ideas is just having your family send healthy stuff? (i think you said they sent easter chocolates?)

I wish I knew how long you could keep hardboiled eggs out without being fridgerated, because if they can be out for 2-3 hours you could take those for snacks on days they have them. wai, seems like i always had them (well egg salad) for school lunches without refridgeration for 4 hours.

Otherwise maybe just more protein powder involved snacks when you don't have anything else but grahmcrackers & chocolate?

That's awesome you are already seeing the results show through :)
keep up the great work, and don't forget to rest and enjoy it :) Which is hard for me to do as well, rest days are always the looongest days to me.


JumpinJill -- hey, the gym thing was my own fault. I guess we all have our days, huh? :-p

I called my mom and gave her a wish list -- I feel really bad asking them to send me MORE stuff, I know they don't mind but packages can be really expensive to send, even to APO boxes. They know I really appreciate it and all, so I guess I shouldn't stress -- they ARE my parents, after all. :-)
I gave her a list of dried fruits and nuts and things that I'd like, and asked her to go to the organic whole foods store to get them because organic dried fruits generally don't have the added sugar that, say, Del Monte brand does. I love the brand Just Apples -- they're delicious and soooo good for snacking. :-)

You know, they haven't had hard boiled eggs recently at the DFAC. Just little omelet things. There IS a fresh-egg station where you can get eggs over easy or made-for-you omelets but there's no "just egg whites" option so I avoid that. Should I incorperate more scrambled eggs & whatnot in lieu of the whites, or just hold out for hardboiled?

I DID give my easter chocolate to my friend Matt with strict instructions -- I am allowed either 1) 3 mini york peppermint patties or 2) 2 mini dove chocolate eggs or 3) 1 cadbury creme egg a day. I told him that no matter how much I begged, he was not to allow me more than 170 calories of chocolate a day. I didn't see him today, so I didn't get any, and I barely missed it. Go me. ;-) Out of sight, out of mind, hmm?

cheers!
Sunny

PS -- I hate rest days. Working out makes my days go by more quickly -- the more I work out it seems, the quicker I get to go home. Silly I know, but that's how it feels. :-)

[arose70]

My ex says my arms are disproportionately large



Your ex is ridiculous! You look fantastic! I know it sounds cliche but he's just jealous. Good job on the chocolate, it takes too much willpower for me to resist when its around...you are right, out of sight, out of mind :)

[vanessa40]

Hi Sunny..
Thanks for looking posting in my journal..i wasn't sure anyone would even look at it..your workout and pics are awesome..don't listen to you ex..i can see now why he is your ex..you look great..i look foward to seeing your progess...

Vanessa

[sillyvent]

Sunny- There's is a GOOD reason he is your ex!. What a *&%*$^@! :) Lookin' good girl! Oh yea and you really should allow yourself little cheat meals so that you don't go crazy one day and eat everything in site! (I will not disclose how I know this information....heeheehee) ;)

[*Destiny*]

I just wanted to drop in and say hi. You are doing great. Alos, I just noticed your pics. You have a great build!

[Paichka]

Thursday March 31, 2005

Workout 1: 50 minutes cardio
32 minutes of hills (3.82 miles)
18 minutes – 4 min run x 1 min walk (2.15) miles

Breakfast: 2 packets apple cinnamon oatmeal
2 scoops vanilla protein
1 english muffin
1 tbsp peanut butter
1 oz strawberry jam

Snack 1: 135g strawberry yogurt
1 scoop vanilla protein

Lunch: 2 cups salad
Fat free dressing
4 oz chicken w/ mushrooms & sprouts
¼ cup tropical trail mix

Dinner: 1 cup tuna salad
1 bagel
½ cup applesauce


I also lifted back today -- but it was an extremely short lift, I had to go play poker. :-) I also snacked on starburst jelly beans, not sure how many but I really threw off my diet for today.

I'll do better tomorrow -- blegh, might honestly have ruined my taste for jellies, TOO SWEET.

:-)
Sunny

ps -- thanks for all the motivation, girls...I really appreciate it. I'm starting to notice good things happening with my midsection...tomorrow is my day off though...such a challege to actually TAKE a day off -- it always feels like slacking, even when I deserve it. :-p

Destiny -- thanks for dropping in!

Sillyvent -- think I might have had one of those experiences first hand today. :-p Jelly beans...oof.

Arose -- whoo! got the chocolate out of the way, now I have to deal with the jellies. I cannot WAIT until we've gotten all this easter candy out of our systems! hehehe...thank goodness this holiday only comes once a year...

Vanessa -- no prob, babe! I'm glad to help in any way I can, thanks for coming and checking out my journal! You know I'll be watching your progress as well.

[sthpadregrl]

I've learned something interesting about myself though...I always eat more when I eat with other people. I should probably start eating my meals in my room...my friends are not especially supportive...Matt, one of my guy friends, is always trying to get me to eat dessert. Well no more! Being a hermit for a little while might be the way to go.

Sunny[/QUOTE]


Sunny.......
sorry this is a few days late but i feel you on this one girl. I'm not even in your position anymore with the dfac and what not...but I know i get sooo much crap from "friends" when I won't eat with them. I just sit at a desk everyday 8-5 but do my weight training during my lunch hour. So i run to the gym, workout, s/s/s and hussle back to my desk, then eat my meals at my cube. The friends that i used to have lunch with give me soo much trouble about how we never talk, never see each other, never eat out anymore. Just had to make it a priority for myself though. Your "true" friends will understand and eventually support you. I have a couple of friends now that will bring me back food when i forget my lunch (or eat it early hahah) and when i do decide to eat with them will agree to eat at a restaurant I chose. Other people don't want me to eat lunch with them becuase they feel guilty when I'm around. LOL
it's a little empowering too.......helps me realize it's all about a choice...and my own discipline and willpower. Which i will need in every aspect of life.

[sthpadregrl]

Sunny give us your address. I was army, my 2 sisters are still army (older one going on second rotation in baghdad) and my brother law is there right now as well......I am the care package queen.

also another idea on the eating with friends and desserts. Sometimes just a taste is all I need. So the friends saying......have a slice or 2 of cheesecake. get one slice and split it.......yeah we shouldnt have it at all I know...but sometimes that works. I get my fix, and I get half of what I originally wanted.

Go with the hermit idea if you are the kind of person that has a bite and then can't stop. I've had people (jokingly) literally come down to the gym while im on the treadmill and eat chocolate cake or fudge in front of me just to see if i will give. It feels amazing when you finally get past that point of craving stuff. Or i come back from the gym and there will a candy bar that has mysteriously shown up at my desk........friends....man can't live with em and can't kill them.

[Paichka]

Anybody who would like my address, please PM me and I will give it to you. :-)

That's a really sweet offer, I truly appreciate it.

I've been pretty good about eating clean during mealtimes...it's during meetings or playing poker that I go nuts with the snacking! I should probaby make up some trail mix or something, or bring some yogurt & smart start to my meetings to keep myself from chowing down on the tootsie rolls and jelly beans.

I'm glad to hear that I'm not the only one with this problem. Makes me happy to know there are others out there fighting the good fight against the bulge. :-D

-- Sunny

[Paichka]

Friday April 1, 2005

Breakfast: 2 packets instant oatmeal
2 scoops vanilla protein
1 english muffin
1 tbsp peanut butter
1 oz strawberry jelly

Snack 1: 135g strawberry jelly
1 scoop vanilla protein

Lunch: 3 oz chicken
2 cups salad
fat free dressing

Snack 2: Trail Mix
Kashi Heart to Heart cereal
I was STARVING.

Dinner: Harvest power bar

Today was my day off, and woof I needed it badly. I was tired, still am actually because they made us do daylight savings a week early. Lost an hour and had to get up to do a promotion ceremony this morning! My ratios were pretty good: 20%fat, 55%carbs (a little high) and 25%protein (a little low). I need to eat more protein tomorrow.

I'm actually going to try a low carb day tomorrow – got it all planned out and everything. :-) Leg day tomorrow! Can't wait!

Hope everyone's day went well!

-- Sunny

[arose70]

Hey Sunny,

Thanks so much for the note yesterday...I think I'll be able to look pretty good by then too. ( I really needed that yesterday, man, what a crappy day that was!!) Well, today is a new day!

I was getting ready this morning and thinking about how stressed I am with all the stuff I'm doing and then I thought, hey, there are people (like you) who are in Iraq right now and are 1000 times as stressed as I am, I should be grateful for what I am doing here. So thanks for making me see that my day/week wasn't so bad and that I am blessed to be here...

enough sap but really, thanks :)

Low carb day on leg day???!!! GOOD LUCK! Was that recommended to you? I guess I would think twice about it just for the amount of energy you'd be expending, maybe do low carb on your rest day or a moderate cardio day? I'm no expert, just my 2 cents;)

[imperfectly_lou]

Hi there :)

Just popping into your journal :) Your photos are great... you look really nice and lean, not much fat on you at all!

I am so impressed that you are over in Iraq and managing to watch your diet and working out not once, but twice a day! :)

Keep up the great work!

PS I am a chocoholic too :P

[Paichka]

Hey Sunny,

Thanks so much for the note yesterday...I think I'll be able to look pretty good by then too. ( I really needed that yesterday, man, what a crappy day that was!!) Well, today is a new day!

No problem...we all have days like that and I know exactly how you feel. We all need a little perspective in our lives sometimes, myself DEFINITELY included. ;-) I stand by what I said, July is plenty of time to get cut for the wedding. I'm sure the bride is probably just going to be happy you're there, and all the groomsmen will be either a) hitting on you or b) trying to bolster the confidence of the groom -- don't stress & just enjoy yourself. That's what weddings are for -- post pictures of it. I know it's in July, but we're definitely going to want to see both you & the dress. :-D


I was getting ready this morning and thinking about how stressed I am with all the stuff I'm doing and then I thought, hey, there are people (like you) who are in Iraq right now and are 1000 times as stressed as I am, I should be grateful for what I am doing here. So thanks for making me see that my day/week wasn't so bad and that I am blessed to be here...

enough sap but really, thanks :)

Thanks. :-) Really, it isn't bad at all here...we have a GYM for crying out loud...it's a tent, but still. I live in a trailer and I have hot showers and meals everyday, plus internet in my room. Really, my living situation is probably better than it was in college. :-p The only stressful things (really) are dealing with my soldiers, who seem intent on misbehaving...I'll have gray hair by the time I get back, really.


Low carb day on leg day???!!! GOOD LUCK! Was that recommended to you? I guess I would think twice about it just for the amount of energy you'd be expending, maybe do low carb on your rest day or a moderate cardio day? I'm no expert, just my 2 cents;)

Well...hehe...uhm. Today did NOT end up being a low-carb day. My ratios have been excellent so far with one meal and a snack left to go...I've been using FitDay to plan out my meals using stuff that I know the DFAC has, with a couple of different options for breakfast and dinner (lunch is always the same) so I don't get bored. I actually found a way to get my sweet craving satisfied without busting my waistline wide open -- a peanut butter & banana & chocolate protein post-workout smoothie. It's WONDERFUL. I'll probably start having a low-carb day once a week on my rest day -- we'll see. I tend to feel all cranky when I don't get my carbies. :-)

Hope you're having a great one...I'm on my way to check out your journal right now. ;-)

-- Sunny

[Paichka]

Hi there :)

Just popping into your journal :) Your photos are great... you look really nice and lean, not much fat on you at all!

I am so impressed that you are over in Iraq and managing to watch your diet and working out not once, but twice a day! :)

Keep up the great work!

PS I am a chocoholic too :P

Aww thanks Lou...but really, you don't need to be impressed about the two-a-days. It's boredom, honestly, that drives me to the gym. Nothing noble or hardcore about it...I just want my day to go by more quickly, and watching DVDs gets old. ;-)

I'm sure there must be a chocoholics anonymous somewhere. "Hi, my name is Sunny, and I'm a chocoholic. It's been 2 hours since my last...are you eating tootsie rolls? Gimme gimme!" *sigh*

have a great one!
Sunny

[Paichka]

Saturday April 2, 2005

Workout 1: 5.27 miles on the treadmill (42 minutes)
1 mile jog to PT test turn-around (8 minutes)
Total: 6.27 @ 50 minutes

My guys took a diagnostic PT test this morning – 2 minutes of situps, 2 minutes of pushups and a 2 mile run. I ran on the treadmill while they were doing the situp and pushup portion then my platoon sergeant asked me to stand at the turn-around point for the two-miler (funnily enough, at mile 1 ;-)) so make sure nobody shammed. Well, I asked him when he planned on starting the time for the run, and he looked at his watch, looked at me, and said, "about 5 minutes." I had to HAUL ASS down to the turn-around point carrying a weapon, my iPod and my Women's Health magazine – after a 5 mile run, my legs were TIRED. The skeeters are out in force, too, and I was their morning buffet. I killed about 10 of them, but I think they may have won the war. ;-)

Breakfast: Smart start with Antioxidents
2 scoops vanilla protein
250ml skim milk

This was actually really good – I may start alternating this with my oats. It has a similar nutritional content and less sugar.

Snack 1: 135g strawberry yogurt
1 scoop vanilla protein

Lunch: 3 oz chicken
2 cups salad
fat free dressing

Workout 2: Leg Lift
Squats
2 x 20 @ 55, 60
4 x 8-10 @ 130, 130, 140, 140
2 x 20 @ 100, 110

Leg Press 3 x 10 @ 230, 250, 270
SLDLs 3 x 10 @ 60, 65, 75
Step Ups 3 x 10 @ 20ea dumbbell
Calves 3 x 12 @ 270

It's weird…I had a great workout today, and my weights keep going up, and as far as I can tell my form isn't suffering…but when I leave the gym, its as if I haven't done anything. My squat workout BURNS my muscles, but I guess I must just recover really quickly. Whoo whoo for having endurance, I guess…I just wish I could tell if I was actually WORKING my muscles, or just causing them to yawn and roll their eyes.

PWO Shake: ½ scoop Cytofuse Chocolate Dream
1 scoop 100% Whey, chocolate
1 banana
1 tbsp peanut butter

This is the greatest discovery since toilet paper. Sweet and filling. Scraping little bits of banana out of my shaker bottle though, is a little bit of a pain in the rear.

Dinner: 6 oz white fish
2 cups salad
fat free dressing

Snack 2: Smart Start with Antioxidants

Daily Total: 2050
%F: 17 (39g)
%C: 49 (263g)
%P: 31 (159g)

Whoo hoo lookit those ratios! That's almost right on. :-) My cals are right on as well. Between 2000-2200 is comfortable for me I think. I was barely hungry at all today.

cheers!
-- Sunny

[Pilgrim BB]

Paichka,

Sounds like hard work out there but exercise sure is the best way of passing the time (or being on this forum and talking about it, of course!).

I enjoy reading your journal and your pics look great too. Keep up the good work.

A

[arose70]

6.27 miles!!!!!!???????????? In 50 minutes????????!!!!!!!!!! You are one fit chick! I am so impressed, WOW! Congrats on your ratios, that looks great! Gotta run but I'll check out your journal tomorrow:)

[Paichka]

Sunday April 3, 2005

Breakfast: 1 cup oatmeal
½ serving vanilla protein
½ English muffin
1 tbsp peanut butter
2 egg whites

Workout 1: 40 minutes on elliptical
20 minute run

PWO: Cytofuse Recovery Shake

Lunch: 3 oz chicken
2 cups salad
fat free dressing
Cadbury crème egg

Workout 2: Chest/Shoulders/Triceps

Bench Press 4 x 8-10 reps (bar, 115, 115, 115 (drop set 95))
Incline Press 3 x 8-10 reps (85, 90, 95 (drop set 85))
Dumbbell flyes 3 x 10 reps (20, 20, 25)

Javorak Complex 4 x 6 reps (10, 10, 10, 15)
Pullovers 3 x 10 reps (25, 35, 35)
Skullcrushers 3 x 10 reps (25, 35, 35)
Rope pressdown 3 x 10 reps (30, 35, 40kgs)
8 sets of 10 pushups


PWO: ½ serving Cytofuse
1 serving 100% whey
1 tbsp peanut butter
Dinner: ¼ cup tuna salad
2 cups salad
5 small meatballs
1 cake slice
1 york patty

Daily Total: 2298 calories
%F: 30 (72g) oof!
%C: 45 (263g)
%P: 25 (146g)

Today was my cheat day so my ratios are a little off...went a little nuts on the sugar but overall, not as bad as it could've been. I'll be singing a different tune at my weigh-in tomorrow, I bet. ;-)

My workout was great though.


Arose -- thanks for noticing. :-) I love to run...it's my main stress reliever. I used to hate to run...HATE it...I'm not really sure when things changed. Now I think I'm addicted to the high. :-p

cheers!
Sunny

[terracotta]

Saturday April 2, 2005

Workout 1: 5.27 miles on the treadmill (42 minutes)
1 mile jog to PT test turn-around (8 minutes)
Total: 6.27 @ 50 minutes

My guys took a diagnostic PT test this morning – 2 minutes of situps, 2 minutes of pushups and a 2 mile run. I ran on the treadmill while they were doing the situp and pushup portion then my platoon sergeant asked me to stand at the turn-around point for the two-miler (funnily enough, at mile 1 ;-)) so make sure nobody shammed. Well, I asked him when he planned on starting the time for the run, and he looked at his watch, looked at me, and said, "about 5 minutes." I had to HAUL ASS down to the turn-around point carrying a weapon, my iPod and my Women's Health magazine – after a 5 mile run, my legs were TIRED. The skeeters are out in force, too, and I was their morning buffet. I killed about 10 of them, but I think they may have won the war. ;-)

Breakfast: Smart start with Antioxidents
2 scoops vanilla protein
250ml skim milk

This was actually really good – I may start alternating this with my oats. It has a similar nutritional content and less sugar.

Snack 1: 135g strawberry yogurt
1 scoop vanilla protein

Lunch: 3 oz chicken
2 cups salad
fat free dressing

Workout 2: Leg Lift
Squats
2 x 20 @ 55, 60
4 x 8-10 @ 130, 130, 140, 140
2 x 20 @ 100, 110

Leg Press 3 x 10 @ 230, 250, 270
SLDLs 3 x 10 @ 60, 65, 75
Step Ups 3 x 10 @ 20ea dumbbell
Calves 3 x 12 @ 270

It's weird…I had a great workout today, and my weights keep going up, and as far as I can tell my form isn't suffering…but when I leave the gym, its as if I haven't done anything. My squat workout BURNS my muscles, but I guess I must just recover really quickly. Whoo whoo for having endurance, I guess…I just wish I could tell if I was actually WORKING my muscles, or just causing them to yawn and roll their eyes.

PWO Shake: ½ scoop Cytofuse Chocolate Dream
1 scoop 100% Whey, chocolate
1 banana
1 tbsp peanut butter

This is the greatest discovery since toilet paper. Sweet and filling. Scraping little bits of banana out of my shaker bottle though, is a little bit of a pain in the rear.

Dinner: 6 oz white fish
2 cups salad
fat free dressing

Snack 2: Smart Start with Antioxidants

Daily Total: 2050
%F: 17 (39g)
%C: 49 (263g)
%P: 31 (159g)

Whoo hoo lookit those ratios! That's almost right on. :-) My cals are right on as well. Between 2000-2200 is comfortable for me I think. I was barely hungry at all today.

cheers!
-- Sunny

I noticed one thing Sunny. You are doing your warmup sets with 20 reps. You should only do 10 reps for your warmup sets. Warmup sets are not supposed to fatigue your muscles at all. Also, you are going 55,60 then 130,130,140,140.. that is a shock to your muscles.. try something like 55, 90, 130, 140x3 instead. I bet you will feel a difference. (you can keep the lighter sets at the end if you like)

[Paichka]

Week 3: Weight: 153

Monday April 4, 2005

Workout 1: 40 minutes cardio
32 minutes on the treadmill, 4 miles
8 minute cooldown on the stepper

Breakfast: Kashi Heart to Heart
Skim milk
2 scoops vanilla protein

Snack 1: Muscle Tech Strawberry Cream meal replacement

Lunch: 3 oz chicken in sauce
1 tbsp peanut butter
2 cups salad
fat free dressing
1 tbsp salsa
1 oz guacamole
½ oz walnuts

Snack 2: 1 tbsp peanut butter

Workout 2: Back/Biceps Lift
Deadlifts 3 x 10 @ 95, 125, 135
Bent over rows 3 x 10 @ 75
1 arm cross body pulldown 3 x 10 @ 25kg, 30kg, 30kg
Close hand pulldown 3 x 8 @ 47kg
Reverse Barbell Curls 3 x 10 @ 25
Hammer Curls 3 x 10 @ 20
Bicep Curls 3 x 10 @ 10
Ab circuit

Dinner: 1.5 oz lobster
2 cups salad
fat free dressing
2 oz mousse pie

Daily Total: 1818
%F: 30
%C: 40
%P: 30

Fat was a little high again tonight, but no biggie. Had two great workouts. My weight hasn't gone down any since last week but I feel thinner so maybe I've converted some chubb to muscle. :-) In any case, I think I'm doing well so far.

Hope everyone is doing great!

Terracotta -- thanks for the advice! I'll try it tomorrow and let you know how it feels.

cheers!
Sunny

[Paichka]

Tuesday April 5, 2005

Breakfast: Total Raisin Bran
2 scoops vanilla protein
½ cup skim milk
1 tbsp peanut butter

Snack 1: Harvest power bar

Lunch: ½ cup tuna salad
2 slices wheat bread
¼ cup apple sauce
¼ cup rice pudding
1 oz mixed nuts

Snack 2: Peanut butter

Dinner: 7 oz ham
1 cup lettuce
2 slices wheat bread
¼ cup apple sauce

Daily Total: 2083
%F: 29
%C: 46
%P: 24

God I was exhausted today. All day. I chose to take the day off considering how draggy my body felt. My fats were high again today, but again it was mostly healthy fat like peanut butter. I'll try to cut that down tomorrow, limit myself to either peanut butter OR mixed nuts, not both.

I found out today I've got to do a dog & pony show for some general on Thursday with my guys...we've got to get all dressed up in our chemical suits and go run a mission so this guy can see what it is we do. I had performing like a trained poodle, and I hate it even more when it's just ME because my commander decides to throw me to the wolves. Technically a general warrents better than a second lieutenant showing him around. It's going to be interesting, and a bit stressful.

I think I've been in a bad mood because I just got my period (explaining the bloated feeling of the last few days) and because I'm feeling cranky about my ex boyfriend. I'll probably get around to explaining THAT situation here shortly, but right now I'm about to fall over.

Sprints & legs tomorrow...I love lifting legs. :-) hope everyone is having a great day!

cheers,
Sunny

[shortsteph]

Keep up the good work..Thanks for the advice on the running..

[Paichka]

Wednesday April 6, 2005

Workout 1: 3 miles total
4 x (1/4 mile sprint, 1 minute rest, ½ mile sprint, 2 minutes rest)

Breakfast: 1.25 oz Special K
2 scoops vanilla protein
250ml fat-free milk
1 packet instant cappuccino

Snack 1: Protein Shake

Lunch: 3 oz chicken
2 cups salad
fat free dressing
½ cup spaghetti

Snack 2: Harvest power bar

Workout 2: Leg Lift
Squats
2 x 10 @ 50, 90
4 x 10 @ 140, 140, 160, 160
2 x 20 @ 90

Plie Squats
3 x 10 @ 90, 140, 160

Bulgarian Squats
3 x 10 @ 60, 70, 70

Leg Curl
3 x 10 @ 80, 90, 90

Calf Raises
3 x 12 @ 290

I was still feeling good so I did 20 minutes on the elliptical afterwards.

Dinner: 6 oz baked fish
2 cups salad
fat free dressing
¼ cup spaghetti
2.5 oz peanut butter pie

Daily Total: 2011
%F: 19 (43g)
%C: 43 (223g)
%P: 36 (180g)

Much better ratios today. I like keeping my fats below 50 grams. My carbs got a little high because of the pie, but oh well. I DID run this morning, after all. I worked out with my platoon this morning, which I like to do on one hand because it shows that I care about them…but on the other hand, it's not as good of a workout as I get on my own.
Also had a CRAZY experience today – while I was at the gym, this HUGE bodybuilder type came up to me and asked if he and his two lifting partners could work in while I was using the smith machine. I said sure, so we did our thing and then I wandered off to go do some other exercise. He was nearby most of my workout, but it’s a small gym and he was working legs as well. Anyway, as I was leaving he stopped me and asked me if I wanted to go to dinner with him. I was FLOORED. I mean, first off, there's not supposed to be any hanky-panky out here in the desert so him being all blatant about it was a little disconcerting, and second of all, I'm an officer! Officers and enlisted having relationships is a BIG military no-no. I mean, I was flattered, but good grief!

Boys are WEIRD. Hope everyone's day went well!

Steph -- no problem. :-) I'm glad to be able to help. How's that working for you, btw? I'll check in on your journal in a mo'. Are you enjoying yourself on these boards? I love 'em, they're totally addicting.

cheers!
Sunny

[arose70]

Hey Sunny! Workouts look great! Sorry things are so icky with your ex...it sounds like you have a lot of stuff going on right now with your "mission" on Thursday!

That is so flattering that guy asked you out!!! I don't have a clue about anything military and the rules and so forth but it is still pretty awesome that he asked you out! Its cool that he is so into working out, it shows he thinks your hot!!!

My name is arose, and I have a peanut butter addiction. hahahahaha!
Your meals look great, I wouldn't worry about the fats too much. Looks like awesome ratios today!

Good luck Thursday again...oh, and thanks for your comments in my journal-its so awesome when other people get excited for the same things you do!! :)

[Paichka]

Arose -- I was TOTALLY flattered...he really wasn't my type at all (I go for the lanky rower/runner types with a little bit of chin scruff) but it's always nice when your hard work is being appreciated...whoever said imitation was the sincerest form of flattery must've missed "getting hit on", which IMHO is FAR more sincere. ;-)

Basically what's going on today is that the Commanding General for 3rd Infantry Division is coming down to see my battalion. For all you non-military types, the progression from smallest to biggest is: platoon, company, battalion, brigade, division. So the Division Commander coming to hobnob with my Battalion Commander means I'm going to have a LOT of rank running around my training area today. They'll be coming by my site at around noon, which means I have to have all of our equipment laid out so the General can fake an interest in all things chemical.

It wouldn't bother me, but we have a REAL mission going on tomorrow where we're going to be evaluated by my company commander, so this is taking time out of something MORE important just to make my battalion commander look good in front of the General. It's a TOTAL Dog & Pony show. *rolls eyes* But then, what isn't?

hope everyone's day is going well!
Sunny

[angiecat]

hi sunny,
thought i'd pop in and see what you are up to. you are doing awesome. your workouts look real good and your food looks tasty too! i was just noticing that you are quite the runner! someday i hope to be able to run like you....one of my goals is to be able to run 5 miles straight by the end of summer.
anyways thanks for all your input in my journal....you keep me motivated! i am gonna keep an eye on your journal for that extra push....looking at your workouts makes me want to lift heavier!
have a great day!

~angie~

p.s. i love chocolate and peanut butter too!! (drools) i am such a chocoholic that the new highlight of my day comes when i get to eat my chocolate flavoured calcium chews!! hehehe

[arose70]

Hey! Thanks for the comments in my journal *blushes*
I noticed that we have similar measurements also, I just wish I had your dang arms!!! Hopefully they'll get there ;) (and your endurance:P)

Sounds a bit stressful there today, with the big guy in town to check you guys out. And tomorrow again, with your company commander?!! Geesh, good luck and let us know how it goes!

The bridesmaid dress is this silvery, purpely, blue color...does that make any sense? Maybe when I get a few pics of me "before" I'll put that on and take some pics and post em. It looks cute on the hanger at least! Have a good one and good luck again!!!!!

[Paichka]

Ugh, I had the WORST eating day yesterday. I think it was a stress-binge. I probably ate 2700 calories...thank goodness I ran 5 miles. I ate a ton of sugar & fat at lunch though (4 oz of chocolate creme pie, half a cookie and some onion rings) and I totally crashed in the afternoon -- I was too tired to go lift weights, and too grumpy to do much of anything other than sit in my room, obsess over today's mission and watch CSI. Calorie-and-macros-wise I did fine until after dinner -- then I ate 42 grams of peanut butter and some cold ravioli out of the can. *rolls eyes*

Ick ick ick.

The only good thing that came of yesterday is I think I may have cured my sweets addiction. The thought of eating anything sugary really makes me want to yack.

I'm not going to let yesterday ruin my progress thus far, though. One bad eating day is not going to cause me to gain back the three pounds I've lost -- I'm just going to drink a lot of water today and avoid the sweets (ick that won't be a problem).

My platoon is a Hazardous Assessment Team -- this means that if a unit finds something suspicious on their property -- a barrel with a funny odor, or a building that may have housed toxic chemicals, they call us. We come in our funky blue plastic suits (think "Outbreak") and check out the badness with our high-speed toys. Anyway, today is what's known in the military as an X-eval. This means exercise-evaluation...my company commander, the Battalion commander, the Battalion S-3 (staff section three -- the guy in charge of overall operations for the battalion) and maybe the Division Commander will all be out there watching. This is a pretend scenario we'll run through just to prove that we know what we're doing. I'm not worried, my guys know their stuff cold, but it IS a big pain in the butt because I'm missing my morning run and I have to eat army food for lunch. ;-)

Arose -- That dress sounds really pretty. You really like my arms? Wow thanks...they were formed by years of rowing and swimming. If you want arms like mine (and my goodness, who wouldn't *j/k*) then I HIGHLY HIGHLY recommend the rowing machine and the pool. Thank you so much for the well-wishes...I'm not really worried...not really...but I feel like a lot is riding on today. My commander has some pretty big expectations. I'll let y'all know how my guys do. Maybe I'll even post some pictures. :-)

Angie -- your calcium chews are chocolate flavored??? Oh WOW I want some. I used to HATE running, then I picked it up sophomore year of college, now I love it. The way I upped my endurance was to run 4 minutes on, 1 minute of walking...I alternated that for 30 or 40 minutes. The 1 minute walk break isn't really enough for your heartrate to come down, but it DOES give your legs a bit of a break. I still use that workout sometimes when my legs are really tired after a lift or a long run. You'll be surprised how quickly you pick up running endurance. Remember -- endurance first, then speed. :-)

hope you all are having a great day!
Sunny

[Paichka]

Here's some pictures of my guys at work.

The brown suit is called a Level B suit. The blue suit is level A. They wear a Self Contained Breathing Apparatus tank for air when they go into a suspected hazardous area.

The last picture is me and my humvee, the Thunderdome. We named it that because it has "mad max" armor on it, those ghetto metal plates you can see welded to the truck bed. :-)

[arose70]

Those are awesome pics!!!! You look like a bada$$!!!! I used to want to do that kind of stuff, actually be one of the guys in Outbreak(I think you referenced them earlier!) I was going to go to grad school at Emory University in Atlanta to get my Masters in Epidemiology.---study of outbreak of disease--- Along the same lines of what you guys are doing so I am very interested! I think that'd be sooooo cool, hopefully most people there are interesed with it too. How did you guys get to be the "chemical people". Do you get to choose or are you just trained where they need you? How did the "mission" go??????????

[Paichka]

Hahaha...

The mission went spectacularly. My guys were ON IT, they did everything correctly, by the book. The commander had nothing negative to say, which is a huge first for him. AND my NCOs told me I did a great job as well, which is always wonderful to hear from them. The crazy thing one, nobody showed up for it! We were putting on this dog & pony show and the only person who showed up to watch (besides the other Lieutenants) was my company commander. Bah.

We're designated a chemical unit (as opposed to an infantry unit or armor). After basic training, all enlisted personnel go to another course called AIT (advanced individual training) where they learn their "military operator speciality" (MOS) -- ie, their specific job be it generator mechanic or tank driver. Our guys are all 74D's, which means they are chemical specialists. Some of them chose chemical, some of them got placed there based on needs of the army when they graduated basic training. For officers, it's a little different. When we commission, we get to choose one of 16 branches to be our focus -- officers have to be responsible for platoons & companies & such, so we don't have job specialities, we have a general TYPE of job (chemical, armor, infantry) and we supervise all of the enlisted personnel under us. I'm actually Military Intelligence, but when I graduated college I was branch detailed, which means I have to spend the first 36 months of my army career in a "duty branch" -- in my case, chemical. Which is how I ended up here, as third platoon leader for 92nd chemical company.

Wow that was a really long explanation! Sorry. :-)

Well I am PISSED. I have to go do officer PT now, which means that not only did I not get my run in this morning because of the pointless exercise-evaluation, but now I will probably not get my lift in because I have to go play FRISBEE FOOTBALL with my *expletive-deleted* battalion commander. Maybe I'll be motivated enough to go afterwards, but probably not -- besides, the dining hall closes at 8 so if I go straight to the gym after playing I'll miss dinner...aaaaghhh! *end rant*

Okay much better. :-) I have been a CHAMP with my ratios today...barring any last minute binges I should be well on my way towards making up for yesterday's enormous FUBAR. I'll post my meal plan this evening.

hope you all had a wonderful day!
Sunny

[Paichka]

So officer PT was lame, but oh well. :-)

I ate well today at least --

Total Calories: 1993
%F: 20 (45g)
%C: 50 (258g)
%P: 30 (142g)

I even managed to cut myself off after half of my chicken cordon bleu. :-) Go me, right?

No workout today, but I'll hop back in the saddle tomorrow. This week has been kind of bad for working out, but tomorrow is another day.

cheers!
Sunny

[arose70]

Hey, thanks for the encouragement in my journal ;) Skipping today's workout altogether might not be a bad idea-I'll see how much energy I have on Sunday-I'm usually brain dead! lol!!! That is so awesome that you mission went so well! No negative comments at all-that's wonderful! No worries about no one else showing up, you guys did great for you and thats what counts. And thanks for the explanation, very informative and interesting :)

Frisbee football sounds like soooo much fun!!!! That'll be a workout-maybe not as good of a one that you would have done but still, you're moving. I LOVE team sports, if I could play them all day I would, no matter what they are! (okay, i really don't like softball, but please don't hold it against me;) ) Have fuuuunnnnn on this Friday! oh, is it Friday there? What's the time difference? I have like 20 questions for you today!!! hahaha!

[Paichka]

Arose,

The time difference is 8 hours ahead of the East Coast...GMT + 4. So right now it's a little before 8 on Saturday.

It wasn't frisbee football, it was Ultimate Football. I can't catch, I can't throw...it was pretty much a disaster. :-) I caught a few though, and threw a few more than weren't interceptions, so in all honesty I probably played the game of my life. ;-) I like soccer and water polo...not too much water around here though.

hope your friday was good!
Sunny

[Paichka]

I skipped a couple of days logging my food…normally I write out what I eat in Word as well as in FitDay, but I've been busy as heck so I just logged in FitDay. Anyway, today was a great day!

Breakfast: Harvest Power Bar
1 scoop chocolate protein
1 packet instant cappuccino

Snack 1: Apple
1 packet instant oatmeal

Lunch: 4 oz chicken
2 cups salad w/ nuts & fat free dressing
8 oz chocolate milkshake

Workout 1: Chest/Shoulders/Triceps
Bench Press 4 x 8-10 reps (bar, 115, 105, 105) – felt weak today
Incline Dumbbell Press 3 x 10 reps (20, 25, 30)
Cable Flyes 3 x 10 reps @ 20kg
Overhead Press 3 x 10 reps @ (60, 70, 70lbs)
Lateral Raise 3 x 10 @ (10, 15, 15)
Bent over lateral raise 3 x 10 @ 10
Triceps Pressdown 3 x 10 reps @ (35, 40, 45kg)
Overhead triceps extension 3 x 10 reps @ (30, 35, 40g)
Reverse grip triceps pressdown 3 x 10 reps @ 10kg
9 sets of pushups (10-12)

Dinner: 5 oz zesty lemon tuna
Harvest power bar

Snack 2: 1 scoop vanilla protein

Daily Total: 1946
%F: 17 (36g)
%C: 51 (260g)
%P: 29 (138g)

Man I gotta eat more protein!

hope everyone had a fantastic day,
Sunny

[shortsteph]

Loved looking at the pics..

Thanks for the comments in my journal.

[terracotta]

I skipped a couple of days logging my food…normally I write out what I eat in Word as well as in FitDay, but I've been busy as heck so I just logged in FitDay. Anyway, today was a great day!

Breakfast: Harvest Power Bar
1 scoop chocolate protein
1 packet instant cappuccino

Snack 1: Apple
1 packet instant oatmeal

Lunch: 4 oz chicken
2 cups salad w/ nuts & fat free dressing
8 oz chocolate milkshake

Workout 1: Chest/Shoulders/Triceps
Bench Press 4 x 8-10 reps (bar, 115, 105, 105) – felt weak today
Incline Dumbbell Press 3 x 10 reps (20, 25, 30)
Cable Flyes 3 x 10 reps @ 20kg
Overhead Press 3 x 10 reps @ (60, 70, 70lbs)
Lateral Raise 3 x 10 @ (10, 15, 15)
Bent over lateral raise 3 x 10 @ 10
Triceps Pressdown 3 x 10 reps @ (35, 40, 45kg)
Overhead triceps extension 3 x 10 reps @ (30, 35, 40g)
Reverse grip triceps pressdown 3 x 10 reps @ 10kg
9 sets of pushups (10-12)

Dinner: 5 oz zesty lemon tuna
Harvest power bar

Snack 2: 1 scoop vanilla protein

Daily Total: 1946
%F: 17 (36g)
%C: 51 (260g)
%P: 29 (138g)

Man I gotta eat more protein!

hope everyone had a fantastic day,
Sunny

you still have a volume problem.. if you change your split post which exercises you plan to do. Try keeping to 6 or fewer lifts per day. I had the same problem with trying to figure out low volume for a 3 way split. I finally decided that in a 3 way split you should drop isolation work. Which is why I am doing 4 way.

(you don't have to count pushups in the total lifts)

[Paichka]

God. Okay. I had a great eating day up until dinner. Then everything went to pot. Now I'm angry with myself & a little depressed, and trying very hard not to let it ruin my progress.

I have GOT to get my diet together and stop binging. I mean, it wasn't even that bad of a binge, only 2500 calories when I meant to eat 2000, but STILL. I need to stop rationalizing it, too. If I am serious about lowering my bodyfat, etc etc, I need to start taking what I eat more seriously.

I had two fantastic workouts, my job is going exceedingly well, I just feel like I'm letting myself down by eating like a big pig just because it's THERE. I am a big girl, nobody is forcing me to hit the dessert bar every night.

I need to crack the code on this, there's no easy way to get smart on my diet other than to grow some willpower. Starting tomorrow, I am going cold turkey on sweets for one week. One week, no processed sugar other than what's in my protein powder. ONE WEEK. I can totally do this.

I'll post my workout later, right now I'm too disgusted with myself to take the time.

Yikes.
Sunny

[keklibra]

[QUOTE=Paichka] My diet options are a little limited because I have to eat at the dining facility, so I probably won't be able to get egg white omelettes. I can get hardboiled eggs and just eat the whites though, and I think they have oatmeal. I'll try that this morning.

I remember the dorm days. I got so frusterated that I asked to speak to who was in charge of the kitchen. It helps a lot if you say you are lactose intolerant. That means no butter before they cook your omlet (ask if they have egg-beaters, i think they're required to), no fatty cheeses, etc. Just ask if it's possible to come early to dining to get your meals cooked a certain way. Also, the salad bar is a great option, and there should be turkey or some kind of protein for sandwiches you can put on your salads. For dressing use a fat free or oil and vinager. A sample day for me:

Breakfast: 2 egg-beaters, 1 pc whole wheat toast, salsa or tomatoes
Snack: Protein Bar (I buy these at costco, very cheap!)
Lunch: HUGE salad with turkey meat, fat free italian, and fresh fruit
Snack: Protein Bar
Dinner: HUGE salad with chicken, oil and vinager
Snack: sugar free jello

[terracotta]

[QUOTE=Paichka] My diet options are a little limited because I have to eat at the dining facility, so I probably won't be able to get egg white omelettes. I can get hardboiled eggs and just eat the whites though, and I think they have oatmeal. I'll try that this morning.

I remember the dorm days. I got so frusterated that I asked to speak to who was in charge of the kitchen. It helps a lot if you say you are lactose intolerant. That means no butter before they cook your omlet (ask if they have egg-beaters, i think they're required to), no fatty cheeses, etc. Just ask if it's possible to come early to dining to get your meals cooked a certain way. Also, the salad bar is a great option, and there should be turkey or some kind of protein for sandwiches you can put on your salads. For dressing use a fat free or oil and vinager. A sample day for me:

Breakfast: 2 egg-beaters, 1 pc whole wheat toast, salsa or tomatoes
Snack: Protein Bar (I buy these at costco, very cheap!)
Lunch: HUGE salad with turkey meat, fat free italian, and fresh fruit
Snack: Protein Bar
Dinner: HUGE salad with chicken, oil and vinager
Snack: sugar free jello

lol except she is in Iraq in the army.. not in a dorm. I doubt the army would bother with eggbeaters.

[mizone]

I just wanted to say that I think your a bit of a machine with what you take on :)

Will be peeking in on your book!

Goodluck!

[Paichka]

A machine? Really? Haha wow...

I'm like the bionic woman. :-) Or the Terminatrix. ;-)

I might have to change my personalized handle to that...thanks Mizone!

Sunny

[arose70]

Oh Sunny!!! I am sooo sorry to hear yesterday was so bad for you. You can totally go cold turkey on sweets for a week if that is what you want to do! Maybe plan a treat at the end of the week so you have something to look forward to. It sucks that you feel so bad about your diet but I really don't think it will hinder your progress. 500 extra cals is not bad, you probably burned it off by the end of the night. You are doing soooo great, don't let one day get you down! You inspire many people on this board and, hey, maybe you really ARE human??!! Great job and keep your head up :)

[arose70]

Hey! Are you feeling better today???

Funny you should ask about TV....We have been living on one channel (NBC) for the past year and a half because we can't afford cable! BUT, a couple weeks ago, the cable guys came and updated everyone's apartment with new wires and we thought, hey, we'll try to plug in our TV....and, viola, we got FREE cable!!!! So I have since become addicted :) My husband and I always watch the Amazing Race together and plan out what we'd do in the situation they're in! It's fun ;) I am still sticking generally to NBC though, even though we have 80 other channels!

Oh, what is Firefly?

Mmmm, let's hear it for good smelling boys!!!! Yay! hahahahaha! That is a great memo to stick away in the back of your head! When do you get back from Iraq?

The project I'm working on is for Production and Operations Management. Blah! I'm working on my MBA right now and it is KILLER! My other class is Managerial Economics and, if I am extremely lucky, I'll pull a B out of the class...that is IF I'm lucky. :) I don't really like business but I can get my degree for free because I work at the school so I can't really pass it up. My undergrad was in Public Health and I don't think I took ONE business class! lol! So this is a real awakening! We'll see how it goes. Now my husband is going to get his too, while getting a doctorate degree, "just because". I think he's crazy but at least we'll take classes together! Enough babbling...

How is the no sweets going? I know its only been about a day but the first day is often the toughest! Good luck :)

[Paichka]

Arose -- thank you so much for saying that. It really wasn't the ONE binge that had me concerned...I've been pretty bad all this week. On Saturday night I ate 12 riesens while playing poker, Sunday I had a HUGE piece of cake...it was just a bad trend is all. I think that going cold turkey on the sweets will get me back in control -- I've got to start thinking of candy & whatnot as stuff I get as a TREAT, not as part of every meal. :-) But thanks, your post was so sweet, it totally brightened my day. And whoa, yes, I am thoroughly human. Robots don't have senses of humor. :-D

Today was much better. I slept through my morning workout, so I had to do it before lunch instead. I'm not sure why I've been so tired recently -- I honestly think all the extra sugar is making me sluggish.

Breakfast: Cheerios + 250ml low-fat milk + 1 serving vanilla protein
3 egg whites
10.5g peanut butter

Workout 1: 45 minutes of cardio
10 minute warmup on treadmill then 20 minutes of HIIT
15 minute cooldown on elliptical

Lunch: 2 egg whites
7 oz chicken (an entire Tyson's packet!)
1 cup salad
fat free dressing

Snack 1: Power bar harvest bar

Workout 2: Legs

Squats
2 x 10 @ 50, 90
4 x 8-10 @ 160
2 x 20 @ 90, 100

45 degree Leg Press
4 x 10 @ 250, 270, 290, 290

SLDLs
3 x 8 @ 75 -- I think I'm going to change these to RDLs next week. I keep turning my ankles whenever I do these and I'm afraid I'm going to break myself.

Step-Ups
3 x 10 @ 40

45 degree calf press
4 x 10 @ 250, 270, 290, 290

Bodyweight standing calf raise
3 x 20

Abs -- 2 minute drill, ultimate cruches, crunches on a stability ball

PWO: Harvest power bar

Dinner: 5 oz chicken stir fry w/ carrots
1/2 cup rice
42g peanut butter
1 piece cornbread

Snack 2: 1 medium

Daily Total: 2200
%F: 26 (62g)
%C: 40 (210g)
%P: 34 (176g)

My fats were a little high today from all the peanut butter. I'll limit myself to two tablespoons a day I think. At least all my fat came from healthy sources today! My carbs were EXTREMELY low until dinner, which is why I got rice & cornbread. I'm also going to limit myself to one protein bar. Two is a bit much. I'll have yogurt or something instead.

Day one of the "No Sweets for Sunny" plan is on like Donkey Kong. :-)

hope everyone had a good one!
Sunny

[arose70]

Diet looks great Sunny!!! No sweets, that is so awesome :) oh, the great PB decisions....mine always start out great-"only two tablespoons today, I promise", and then by spoonful number 4 I am as happy as a kid on christmas morning. It sucks but I haven't taken it completely out of my diet yet....maybe next jar(that is a big fat lie if I ever saw one-haha!)

Hope your day is going great!

[Paichka]

hey all! Great day today -- second day in my No Sweets plan, and I didn't even have a single craving. :-) Whoo hoo!

I slept through my cardio workout again this morning -- decided just to skip it for today. I'm still on track to do 5 days of cardio this week...even that is probably more than I need. I'm just wondering why I've been so tired recently...I guess it might have to do with my diet...nothing's really CHANGED, so I wonder if I'm getting sick.

Anyhoo --

Breakfast: 2 packets oatmeal
1 serving vanilla protein
1 tbsp peanut butter
1 slice raisin bread
3 egg whites

Snack 1: Kashi Heart to Heart cereal
125ml skim milk

Lunch: 1/2 cup tuna salad
1 slice whole wheat bread
2 cups salad
fat free dressing
1/2 cup applesauce

Snack 2: 1/2 harvest power bar

Workout: Chest/Shoulders/Triceps

Bench Press 4 x 8-10 @ bar, 95, 105, 110, 115lbs
Incline Dumbbell Press 3 x 10 @ 30lbs
Machine Flyes 3 x 10 @ 42kg

Javorak Shoulder Complex 4 x 6 @ 10lbs
Austin Crushers 3 x 10 @ 25, 30, 35lbs
10 sets of 10 pushups (100 total)

Workout only took me 45 minutes today...I must be getting more efficient. :-)

Dinner: 7 oz chicken breast
2 cups salad
fat free dressing
1/2 cup spaghetti

Snack 3: 21g peanut butter

Daily Total: 1950
%F: 22 (49g)
%C: 49 (250g)
%P: 29 (139g)

How's it looking, girls?

Arose -- thanks for the vote of confidence, chica, I definitely need it!
I miss peanut butter...I told my mom my next package had better include some. ;-) I got a package today from her though with TWO POUNDS of starbucks coffee, vanilla & hazelnut fat free creamer & SPLENDA packets. The woman is a saint.

hope yall are having a great day!
Sunny

[shortsteph]

Great job on the no sweets..
and you gotta love moms for sending care packages...


Hope your not getting sick...

[Paichka]

Hey hey,

Went a LITTLE crazy with the calories today, but my ratios are spot on so I guess it's okay.

Breakfast: Coffee w/ lowfat hazelnut creamer & splenda
Smart Start cereal
250ml non fat milk
1 serving vanilla protein

Workout 1: 40 minute run (a little over 5 miles)

Snack 1: Yogurt & vanilla protein

Lunch: 5 oz tuna
2 slices whole wheat bread
Apple


Snack 2: Harvest power bar
1 serving chocolate protein

Workout 2: Back/Biceps

Deadlifts: 4 x 10 @ 95, 145, 155, 160
Lat Pulldowns: 3 x 10 @ 47kg, 54kg, 54kg
Bent Over Rows: 4 x 10 @ 75, 80, 85, 90

Ez Bar reverse curls: 3 x 10 @ 35lbs
Zontek? Curls: 3 x 10 @ 10, 15, 20lbs
Concentration Curls: 3 x 10 @20lbs (definitely getting stronger!)

Snack 3: Harvest power bar

Workout 3: 75 minutes of volleyball (recreational)

Dinner: Chicken cordon bleu (I know, I know)
6 oz roast pork
Salad
1 cup spaghetti

Daily Total: 2570 (eeeek!)
%F: 24 (70g)
%C: 39 (266g)
%P: 35 (221g)

Anyway, today was yet another WHOO HOO for no sweets, but I think I blew it with the Chicken Cordon Bleu...almost 500 calories JUST THERE. I meant to only eat half...but...uhm...*blush*

Oh well.

hope yall are having good days!
Sunny

PS -- Steph, thanks. I don't FEEL sick...just tired. Probably the heat.

[mizone]

mmMMMMmm Chicken cordon bleu hehehe

Hang in there with the no sweets! Its kinda like all or nothing. If i set myself a treat sweet at the end of the week if I dont eat any during the week, I'll think to myself, I'll just eat it NOW and not have it at the end of the week, come the end of the week...ahhh its the end of the week I NEED it! Cold turkey works for me!

[Paichka]

Mizi, surprisingly enough, I haven't WANTED candy or anything in awhile...I think it's the heat. I actually woke up this morning craving FRUIT. How weird is that?

Well today was awesome, if I do say so myself.

Workout 1: 40 minutes on the elliptical (10 warm up, 20 min HIIT, 10 cool down)
10 minutes on the recumbant because the dining hall wasn't open so I had some time to kill. :-D

Breakfast: 2 egg whites
135g strawberry yogurt
1 serving vanilla protein
1 slice whole wheat bread
21g peanut butter
12 oz coffee

Started feeling WAAAAAY sick after breakfast. Dizzy, nauseated, the works. Felt like a really bad hangover. The XO of my company made me go to the aid station, where they made me get blood work done. My labs came back normal though...I TOLD them I was just dehydrated. I've been having my period every couple of days for the last month and a half though, which had me a little concerned -- I'll be damned if I'm letting them evac me to Germany though, which is what they said they'd have to do if my symptoms persist. No thanks, I'll just tough it out.

Lunch: 4 oz chicken breast
2 cups salad
fat free dressing
1/2 cup mixed fruit

Snack 1: green apple (small) + 1 packet honey

Snack 2: 1 harvest power bar + 21g peanut butter

Dinner: 3.5 oz chicken
2 cups salad
fat free dressing
1/2 cup cottage cheese
1 cup mixed fruit

Daily Total: 2000
%F: 25 (57g)
%C: 42 (222g)
%P: 32 (156g)

Fats were a little high, but that's okay. As soon as I figure out this whole no sweets thing, I'll tinker with my ratios. I may even try carb cycling. I need to get my diet as clean as possible first though, before I start getting overly smart with myself. I think I'm on the right track though -- no binging, like last night, but I'm comfortably full. Tomorrow though I'll probably have the cottage cheese & fruit as an evening snack, and cut the power bar out entirely.

I stole some cottage cheese & jello from the dining hall. HEALTHY snacks in the fridge, that's the plan from now on. :-)

cheers!
Sunny

[terracotta]

I've been having my period every couple of days for the last month and a half though, which had me a little concerned -- I'll be damned if I'm letting them evac me to Germany though, which is what they said they'd have to do if my symptoms persist. No thanks, I'll just tough it out.


this sounds bad! Maybe you can ask Mommykuce? or Emma?

[arose70]

Hey Sunny! Your day did look awesome!!!

I have a thought on the period thing, although I am in no way qualified, I worked at a clinic for women for a few years and have seen it all! lol! :)
If you are not on some sort of birth control your period will naturally vary but getting it every couple days is different...I won't ask you all these personal questions but-if you are just spotting then you are generally okay. It happens to many people. If, like you say, the spotting is with other symptoms, maybe being nauseated and cramping, you may have endrometriosis. Not a big concern, but you'd want to get it diagnosed.

If it is like a full blown period every few days you'd want that checked asap.

The other thought is, that if you are on birth control, it could be break-through bleeding which is very common. You'd just need to change up your pill or method and it would resolve.

And not to scare you or make any assumptions, but did you have a pregnancy test done with your labs? I hope you don't take offense to that! :)

Sorry if you did take offense to any of that, and like I said, I am in no way qualified to tell you anything about your body!

In other news, you had a wonderful day and great job on the no sweets, you do stop craving them after a while and it's great! Oh, and the PB addiction is SLOWLY dying! Not completely but at least I can control myself!

[shortsteph]

Hey looks like you had a great day!!

beside the blood work ick!

Hope your doing OK!

Great job on no sweets!! keep it up!!

[taifighter]

Hey paichka...I'm a stubborn girl too, and I know I'd much rather grit my teeth and do something tough then "back down" BUT...your health and well being are THE most important things in life. Don't compromise your health just because you don't want to look weak. Trust me, you WON'T. You're one of the strongest people I know...and I've only just "met" you ;) It takes an incredible amount of strength and determination to do what you are doing.

I don't want to be dramatic, and I'm sure that your symptoms aren't a sign of something serious. But please, please take care of yourself. If you need to go to Germany, I would do it. If you "tough it out" you may end up really harming yourself, and that would defeat all of your goals and all the hard-earned progress you've made!!

I'm sending loots of love and prayers your way! :)

[Paichka]

Thanks for the support, yall, and the concern.

Arose -- yah, I'm on BC. I've been on this type of BC (seasonale) for less than 6 months though, so I'm SURE that's what it is -- the problem only started recently though, so it's probably a combination of stress/physical activity/lots of crazy female hormones/etc. I'll go to the lady-doctor when I go home for leave and make sure I get a full work-up done. Thanks for the advice...it's really more a nuisance than anything else.

Terra -- I talked to my dad and he's not concerned...says it sounds like I'm anemic but my bloodwork came back normal, so it's probably just fatigue from doing too much. I'm going to take it easy for a bit and see how I feel. Honestly, I think it was just dehydration and me putting more physical stress on my body than I realized.

AND the coffee. I'm convinced that my nausea this morning was because I drank a whole load of coffee after my run this morning and NOT water. Tomorrow I'm cutting the coffee down to one cup rather than two, and I'm drinking a liter of water with it. :-) Bet that fixes that.

thanks...really...it means a lot,
Sunny

[Paichka]

Tai,

Okay wow, thank you, I can't tell you how much it means to me for all of you girls to be so concerned...and I promise, if I start getting really sick, I'll be smart about it and let them send me wherever I need to go to get better. But if there was something really wrong, my labs would have reflected it or my symptoms would be more severe. I'm going to monitor myself really closely over the next few days and if I'm not 100% by May 1st, I'll go back to the aid station and ask them where we should take it from there. But they tested me for anemia, diabetes, pregnancy (!!!), some other stuff, and sent a sample to the Corps Aid Station lab to get analyzed for thyroid problems. So I'll be a good little soldier and drink more water, not go nuts with the coffee tomorrow morning, and take it easy tomorrow if I'm not feeling up to my workouts.

And I'll go to bed early tonight. :-)

you rock, ladies, mean it,
Sunny

[terracotta]

Thanks for the support, yall, and the concern.

Arose -- yah, I'm on BC. I've been on this type of BC (seasonale) for less than 6 months though, so I'm SURE that's what it is -- the problem only started recently though, so it's probably a combination of stress/physical activity/lots of crazy female hormones/etc. I'll go to the lady-doctor when I go home for leave and make sure I get a full work-up done. Thanks for the advice...it's really more a nuisance than anything else.

Terra -- I talked to my dad and he's not concerned...says it sounds like I'm anemic but my bloodwork came back normal, so it's probably just fatigue from doing too much. I'm going to take it easy for a bit and see how I feel. Honestly, I think it was just dehydration and me putting more physical stress on my body than I realized.

AND the coffee. I'm convinced that my nausea this morning was because I drank a whole load of coffee after my run this morning and NOT water. Tomorrow I'm cutting the coffee down to one cup rather than two, and I'm drinking a liter of water with it. :-) Bet that fixes that.

thanks...really...it means a lot,
Sunny

ohh.. I've heard of strange things happening with seasonale.. I think a few people posted their experiences with it somewhere on this forum.

And make sure you are drinking enough water both before and after your run! Coffee.. bad bad.. I always drink water with my coffee otherwise I feel dehydrated. I would think dehydration would be a problem in Iraq because of the heat.

[arose70]

Great!!! Whew, I started rethinking that post after I put it up there, glad you took it the right way :)!! Seasonale is definitley a pill that could cause break through bleeding because of the 4 periods/year thing...i bet it is so common with that one. Stress, especially where you are at, combined with a new pill, etc, how could you not feel a tad out of it and under the weather!!!!!!!!!

Okay, I'm going to go breathe now and get back to work...you are incredible for all that you do, and all that you are going through! Way to keep your head up and make the best out of every situation!

Have a great day!! :) :) :)

[arose70]

Alright!!!! First post on page 4, what a great moment! hahaha!

[Paichka]

Rose -- thanks. :-)

I felt SO much better today. I took the morning off (no run) because I had some really bad stomach cramps when I woke up...just gas (*ewww*), guess something I ate yesterday really disagreed with me. Anyway, rested this morning and have discovered my new favorite breakfast food -- cottage cheese. It's not the lowfat stuff, but what the hey.

Breakfast: 4 oz cottage cheese
1 serving vanilla protein
Apple + honey packet
8 oz coffee

Snack 1: 8 oz coffee + 1 serving chocolate protein (only drank half)

Lunch: 2 cups lasagna
2 cups grapes
I ate waaaaay too much for lunch today because I was out at the transload site with my guys (construction thing, we guard big piles of rock & sand that the engineers use in their building projects) and it was either lasagna or pizza. I should've just waited until I got back to my room & eaten tuna, but oh well.

Workout: Legs -- this was FANTASTIC

Squats
2 x 10 @ 60, 100
4 x 8-12 @ 160, 160, 170, 180
2 x 20 @ 100, 100

Glute-Ham Raises (thanks Emma! the guys were totally giving me weird looks...one asked what it was for -- "Does that work your lower back?" :-D)
4 x 12-15 @ bodyweight

Overhead EZ-bar Lunges
3 x 10 @ 25 (could've lifted more)

Plie Squats
4 x 10 @ 160, 170, 180, 180

Bodyweight Calf Raises
3 x 20

Abs -- 3 x 10 hanging knee raises, 3 x 10 cable crunch @ 55kg

I'm SOOOO psyched about my leg workout because I went up TWENTY POUNDS in my squats -- I guess I must've been seriously shamming. I'll be back up over 200 in no time. :-D

Dinner: 2 cups salad
Fat free dressing

Snack 2: 4 oz cottage cheese
1 serving vanilla protein + cinnamon

Daily Total: 1870
%F: 28 (59g) a little high, but still okay
%C: 43 (216g)
%P: 30 (139g)

My ratios & stuff are still on, so I'll just count the lasagna as my cheat meal for the week and keep it clean over the weekend. I'm a LITTLE cranky with myself for eating it...but oh well. Ever since I've gone of the sugar I've noticed a couple of things -- my mood is very stable (I have hypoglycemia, which probably has something to do with it -- used to have mood swings something FIERCE) and I'm eating more fat. Starting Monday, I'm going to keep up with the NO SUGAR plan, but I'm also going to cut my fat grams down by 10...try to keep them under 50. Hopefully I can get to a place where they're under 40 for the day. That's my ultimate goal. :-)

Anyway, hope yall had a great day!
Sunny

[terracotta]

Rose -- thanks. :-)

Workout: Legs -- this was FANTASTIC

Squats
2 x 10 @ 60, 100
4 x 8-12 @ 160, 160, 170, 180
2 x 20 @ 100, 100

Glute-Ham Raises (thanks Emma! the guys were totally giving me weird looks...one asked what it was for -- "Does that work your lower back?" :-D)
4 x 12-15 @ bodyweight

Overhead EZ-bar Lunges
3 x 10 @ 25 (could've lifted more)

Plie Squats
4 x 10 @ 160, 170, 180, 180

Bodyweight Calf Raises
3 x 20

Abs -- 3 x 10 hanging knee raises, 3 x 10 cable crunch @ 55kg

I'm SOOOO psyched about my leg workout because I went up TWENTY POUNDS in my squats -- I guess I must've been seriously shamming. I'll be back up over 200 in no time. :-D



This is a much better routine than your old one. Good workout.

[arose70]

Wow, those are some serious squats! hmmm, glute-ham raises sound interesting....and how exactly are those done??!!! :) Yes, I am an exercise stealer :(

I am insanely impressed with everyone's squat weights here...they all seem so high! I notice when I do plie squats my legs cramp something fierce and I have to stop, does this happen to you? Its like my muscles are pulling apart and I can barely walk :(

Way to keep up with no sugar!!!! My fats (of course, PB;)) are high too as I cut sugar out and I have the same goal of lowering them once I eat 1800 cals/day on a regular basis. Great job all week! Was it easier than you thought it was going to be? I also notice I have more energy once I get rid of the sugar and the ups and downs associated with it. Have a good one ;)

Must be on a "smiley" kick right now or something...... :)

[sthpadregrl]

Okay, I'm going to go breathe now and get back to work...you are incredible for all that you do, and all that you are going through! Way to keep your head up and make the best out of every situation!

Have a great day!! :) :) :)[/QUOTE]


just trying to highlight this point for you girl!!! cause i agree whole heartedly

[Paichka]

This is a much better routine than your old one. Good workout.

Thanks. I think I'm finally getting a handle on things -- your advice has been a HUGE help.

[Paichka]

Okay, I'm going to go breathe now and get back to work...you are incredible for all that you do, and all that you are going through! Way to keep your head up and make the best out of every situation!

Have a great day!! :) :) :)


just trying to highlight this point for you girl!!! cause i agree whole heartedly[/QUOTE]

Hahaha thanks for checking in...I'm so motivated knowing there are people reading my journal and rooting for me...helps keep the crazy chocolate monster at bay. ;)

Sunny

[Paichka]

Arose,

If you go here:
http://www.bsu.edu/webapps/strengthlab/Home.htm

And look up glute-ham raise, it'll show you a video of how to do the exercise. We used to do them for crew all the time, but we had glute-ham-raise machines in our gym so it was easy. If you don't have a glute-ham machine, you need to get a little creative. :)

I'm telling you, we need to start PB Anonymous. Or Cottage Cheese Anonymous. I might be developing a problem there, too.

Sunny

[arose70]

Thanks, that is a great site! I think I might have to get pretty creative for those...maybe on a decline sit up machine thingy...okay, I don't pride myself on knowing the names of the "machines". lol! Sometimes I wonder what people think of me here...like I wrote in my journal that I was going to "through" a potato in for lunch instead of "throw"! I had to read it a few times to understand what I meant!

Anyway, getting back to the reason we are all here...that looks like a great workout for the whole back side of your bod! I'll have to try it tonight, good thing its friday and not many people will be there! haha!

PB anonymous...well, step one, I know i have a problem....am I ready to give it up though????!!! If step two is cleaning out the last jar for the week I am well on my way!!!!! Oh well, it might have to be one of those things like sugar, gotta give it all up...can't eat just one tablespoon!!! Wow, maybe I do have a problem??!! A couple more weeks and then I think I'll take it out cause I want to try "cutting" a little. Easier written than done. Have a great weekend and enjoy your cottage cheese AND PB! At least its not sweets, you know, one thing at a time. :)

[wannaturnheads]

PB anonymous...well, step one, I know i have a problem....am I ready to give it up though????!!! If step two is cleaning out the last jar for the week I am well on my way!!!!! Oh well, it might have to be one of those things like sugar, gotta give it all up...can't eat just one tablespoon!!! Wow, maybe I do have a problem??!! A couple more weeks and then I think I'll take it out cause I want to try "cutting" a little. Easier written than done. Have a great weekend and enjoy your cottage cheese AND PB! At least its not sweets, you know, one thing at a time. :)

Let me know and I'll join the club. PB is heaven on Earth....one question though....Do you know what the actual measurement is of a regular dinner spoon? I sometimes sneak in the fridge and eat the PB with one of those and count it as a Tbsp, but pretty sure it's not? Sorry it's a little off topic, but thanks, if you do know.

[Paichka]

Wannaturnheads -- hrmm. I think a regular dinner spoon is closer to a teaspoon than a tablespoon. Depends on how heaping a spoonful of peanut butter we're talking there. ;)

Today was GREAT.

Workout 1: 40 minute run (a little over 5 miles)

Breakfast: 4 oz cottage cheese
1 serving vanilla protein
1/2 cup mixed fruit

Snack 1: 3 oz cottage cheese
1 packet dry instant oatmeal
1 packet honey
I mixed this together and it tasted like heaven. I am officially addicted to cottage cheese. :-p

Lunch: 5 oz chicken breast stirfried in soy sauce with onions
2 cups salad
fat free dressing
1/2 cup mixed fruit
21g peanut butter

Snack 2: 135g peach yogurt
1 serving vanilla protein
1.3oz cheerios

Pre-Workout: 3 oz cottage cheese
1 packet dry instant oatmeal
1/2 cup fruit

Workout 2: Chest/Shoulders/Triceps

Bench: 4 x 8-10 @ bar, 115, 115, 115
Decline Bench: 4 x 8 @ 95, 100, 105, 105 (personal best!)
Dumbbell Flyes: 3 x 10 @ 20, 30, 30lbs

EZ bar Military Press: 3 x 10 @ 30, 35, 45lbs
Dumbbell Lateral Raises: 3 x 10 @ 15, 15, 20lbs

Triceps Pressdown: 3 x 8-10 @ 45kg, 50kg, 50kg
Dips to failure: 4 sets @ bodyweight (about 5 reps each)

1 set of 12 pushups between each exercise for a total of 108.

Dinner: 3 oz water packed tuna
2 cups salad
fat free dressing

Daily Total: 1768
%F: 20 (40g)
%C: 40 (184g)
%P: 40 (167g)

WHOO HOO. I didn't even WANT sweets today. They had Reese's Peanut Butter Cups at our meeting today and I passed them right by. Instead, I'm salivating over cottage cheese mixed with dry oatmeal & honey. Honest to god, that's my new reward meal. Too bad I ran out of honey. :)

I'll probably have an apple later, maybe some PB if I get hungry. That'll put me over 1900 for the day. Still good though.

I hope yall had a wonderful day!
Sunny

[shortsteph]

Great numbers!!

I noticed that you are using Honey some...
I guess that is an ok thing?

I read your journal alot.. I just wish I had time to post to everyone everyday!

[Paichka]

Hey Steph!

I'm glad you posted. I read your journal a lot as well...I try to post to everyone everyday, but sometimes that's just not possible. It's enough for me to know you're looking out for me. :)

Honey is okay, I'm not having much --just 9 grams here or there, the amount in a single-serving packet. It's natural sugar, so it doesn't count in my NO SUGAR ban. :p

Yall, I just tried something new -- I made my own protein bars...we'll have to see if they taste any good. I used MsJewels recipe...sort of...I had to make some modifications.

4 oz cottage cheese :)
3 scoops 100% whey chocolate protein
42g peanut butter (2 smuckers packets)
2 packets dry instant oatmeal
1 tsp vanilla flavoring
1/4 cup water

I had to mix it in an old protein powder jug. :p It's in my freezer right now...hopefully they taste okay, I'd hate to have wasted that cottage cheese. ;)

later yall!
Sunny

PS -- Powderfinger "My Happiness" is a GREAT song to run to...WONDERFUL. I highly recommend it.

[shortsteph]

Hey Steph!


4 oz cottage cheese :)
3 scoops 100% whey chocolate protein
42g peanut butter (2 smuckers packets)
2 packets dry instant oatmeal
1 tsp vanilla flavoring
1/4 cup water

I had to mix it in an old protein powder jug. :p It's in my freezer right now...hopefully they taste okay, I'd hate to have wasted that cottage cheese. ;)

.
Hope you didnt either.... I think I might try to make some protein bars too!! I have vanilla protein though...

HAGW!!

[sb_cali]

Workout 2: Chest/Shoulders/Triceps

Bench: 4 x 8-10 @ bar, 115, 115, 115
Decline Bench: 4 x 8 @ 95, 100, 105, 105 (personal best!)
Dumbbell Flyes: 3 x 10 @ 20, 30, 30lbs

EZ bar Military Press: 3 x 10 @ 30, 35, 45lbs
Dumbbell Lateral Raises: 3 x 10 @ 15, 15, 20lbs

Triceps Pressdown: 3 x 8-10 @ 45kg, 50kg, 50kg
Dips to failure: 4 sets @ bodyweight (about 5 reps each)

1 set of 12 pushups between each exercise for a total of 108.

Dinner: 3 oz water packed tuna
2 cups salad
fat free dressing

Daily Total: 1768
%F: 20 (40g)
%C: 40 (184g)
%P: 40 (167g)

WHOO HOO. I didn't even WANT sweets today. They had Reese's Peanut Butter Cups at our meeting today and I passed them right by. Instead, I'm salivating over cottage cheese mixed with dry oatmeal & honey. Honest to god, that's my new reward meal. Too bad I ran out of honey. :)

Sunny

Hi Sunny! WOW - great workout! You're strong!! Congrats on your PB on the declines! It makes me want to go out and do my chest workout today, but it's a cardio day for me. But I'm impressed with your numbers :)

I was also cracking up about your comment about salivating over the oatmeal/honey and passing up the Reese's... I can totally relate! I have these stoopid See's chocolate easter eggs sitting around here left over from Easter (that I used to love) and yet I get more excited about the thought of sitting down with a big bowl of broccoli and my Galeo's miso dressing. (The eggs actually gross me out these days... LOL)

Anyway - I enjoy reading your journal... it trips me out that you're in Baghdad. Stay safe!

[Paichka]

Hi Sunny! WOW - great workout! You're strong!! Congrats on your PB on the declines! It makes me want to go out and do my chest workout today, but it's a cardio day for me. But I'm impressed with your numbers :)

I was also cracking up about your comment about salivating over the oatmeal/honey and passing up the Reese's... I can totally relate! I have these stoopid See's chocolate easter eggs sitting around here left over from Easter (that I used to love) and yet I get more excited about the thought of sitting down with a big bowl of broccoli and my Galeo's miso dressing. (The eggs actually gross me out these days... LOL)

Anyway - I enjoy reading your journal... it trips me out that you're in Baghdad. Stay safe!

Thanks! I know, it's weird what we crave now that we're eating clean, huh?

Hey, Baghdad isn't the worst place in the world -- at least I'm in the green zone. The guys in Mosul & Fallujah have it worse...even the combat arms guys aren't here have it worse than I do. I'll do my best though, even if my stories from the war are all going to sound like a middle schooler's "what I did on my summer vacation" essay. :p

Sunny

[Paichka]

Hmm. Today was an...well, interesting day.

Pre-WO (6am): 1 homemade protein bar

Workout 1(6:30am): 40 minutes on the treadmill (my favorite workout)
20 flat run @ 7.5
10 hill-walk @ 4.3
10 flat run @ 8
~5 miles total

Breakfast (7:30am): 3.5oz cottage cheese
1 packet dry instant oatmeal
1 packet honey
1 cup watermelon

Snack 1 (10am): 1 serving Kashi Heart to Heart cereal
250ml fat-free milk
1 serving vanilla protein

Lunch (12pm): 3 oz tuna
2 slices white bread
1 banana
1/2 cup grapes
1 slice yellow cake

It was interesting to see how the refined sugar affected me today -- Today was my "reward" day for not having any sweets all week, so I ate a piece of cake when I took lunch out to the transload site for my guys. I figured, what the hey, I earned it. Well, I think I'm just going to stay away from the sweets from now on -- it's not that hard, and the cake (and probably the white bread too) affected me REALLY badly. The whole rest of the day, I was hungry, causing me to totally binge (on fruit, which is okay, but still) and be cranky after I got back from the site this afternoon. I felt cruddy the whole rest of the day...and I totally blame the cake.

Snack 2 (3pm): 1.5oz pretzel sticks
21g peanut butter
1 cup melon

Dinner (5pm): 4oz cottage cheese
1 serving vanilla protein
21g peanut butter
1 apple
1 packet honey

After dinner I had to go to "mandatory fun" for the Company...a barbeque & volleyball tournament. I SUCK at volleyball. We played for about 50 minutes, but I'm not counting that as a workout because I mostly stood around and got frustrated because rather than let me play, my teammates kept jumping in front of me to get the ball. Then they'd get mad if the ball came near me and I happened to miss it because I was expecting them to get it...bah. This is why I ROWED and SWAM and RAN...me + ball + need for coordination = unhappy teammates. :p

Snack 3 (7pm): 1/4 pound hamburger patty (I think)
1 sandwich roll

Workout 2 (8:30pm): Back/Biceps/Abs
10 minute warmup on treadmill (1.25mi)

Deadlifts: 4 x 10 @ 95, 155, 160, 160lbs
Olympic Bar Rows: 4 x 10 @ bar + 25, bar + 50, bar + 70, bar + 75lbs
Assisted Pull Ups: 4 x 15 @ 30, 30, 30, 35kg assistance

10 minutes on elliptical (1.2mi)

EZ bar reverse curl: 3 x 10 @ 35lbs
Hammer Curl: 3 x 10 @ 20lbs(ea)
Barbell Curl: 3 x 10 @ 35lbs

10 minutes on elliptical (1.23mi)

Flags: 3 x 15 @ bodyweight
Weighted Crunches: 3 x 15 @ 20lbs, 30lbs, 30lbs
Roman Chairs: 3 x 15 @ bodyweight

10 minutes on treadmill (1.35mi)

My workout today felt REALLY weak -- my back is fine, my biceps were dead. Or rather, I couldn't really tell if they were dead or not because my wrists hurt too much to do the full sets of reverse or barbell curls. The hammers felt fine...I think I'm going to switch to 1 set of isolations for my biceps (3 is too many after all the compound exercises I do for my back) with a neutral grip like hammer or rope curls to save my wrists...for some reason they've been hurting lately.

I added in the extra 40 minutes (5 miles) of cardio partly as a mood lifter and partly because I ate SO MUCH today. Probably unnecessary, but it made me feel better.

Daily Total: 2600 calories
%F: 23 (70g) eeeeek!
%C: 50 (344g) eeeek!
%P: 26 (171g) proportionally low, but in actually probably okay.

Anyway, gonna sleep now...hope you all had a great weekend!
Sunny

[terracotta]

I'm with you on the sugar causing the binging.. I always make my own cookies and freeze them and then if I go to the coffee shop I think "when I am home I can get one if I really want it". Of course this wouldn't help you... I know what will help though! We're watching you.. You did a great job all week! Keep it up!

[Paichka]

Thanks Terra -- I'm just going to cut out the sugar, or I'll have it with my dinner meal when I DO cheat...that way I can sleep off the blood sugar spike rather than stuff my face for the rest of the day. :)

I'm going to try carb cycling this week, see how that goes -- today (my rest day) will be low carb -- less than 180g. (Hehe...for me that IS low carb). Tomorrow (legs) will be high carb, the following two days moderate, and the day after that (another rest day) will be low carb.

We'll see how this works...if it makes me feel incredibly gross or hungry all the time, I'll switch back to my old way of eating. I just think I need to keep my body guessing a little bit more than I have been. :)

Have a great one!
Sunny

[imperfectly_lou]

I am so impressed with how strong you are! Wowzers!

I recently added in glute ham raises too (I do them with my feet hooked under the lat pulldown seat). I can get down but can't get back up... so I am doing the negative... I go down till I am just short of parallel to the floor, then fall onto my hands and push myself back up... can anyone actually do these 100% right??

[toughnuts]

Wow, great journal! Really indepth.

[Emma-Leigh]

I am so impressed with how strong you are! Wowzers!
I agree!

How the hell are you doing 3 x 15 reps for flags?? Gosh - I do 3 sets of 6 reps and I am completely shot!


And Lou -

I recently added in glute ham raises too (I do them with my feet hooked under the lat pulldown seat). I can get down but can't get back up... so I am doing the negative... I go down till I am just short of parallel to the floor, then fall onto my hands and push myself back up... can anyone actually do these 100% right??
Just keep at it - It takes a little while, but you will get to full reps eventually! I do full reps (I use the seated calf) for the most part (although when I get really fatigued I 'tap' the ground with my fingers) - I am looking to add some weight at some stage too! ;)

[Paichka]

Emma-Leigh,

Well, they probably aren't flags -- I read your description and thought, oh so that's what those are, but after reading some more descriptions on the net I think what I'm doing is just a reverse crunch with my legs straight.

I use the sit up bench, hold on to the knee pad and straighten my legs out to parallel with the floor, then I raise my legs up and towards the ceiling, ending the move on my shoulders with my body straight in the air, then lowering back so my legs are parallel with the floor.

We used to call them "ultimate crunches" in crew, so I'll just call them that.

:)

thanks!
Sunny

[Emma-Leigh]

Emma-Leigh,

Well, they probably aren't flags -- I read your description and thought, oh so that's what those are, but after reading some more descriptions on the net I think what I'm doing is just a reverse crunch with my legs straight.

I use the sit up bench, hold on to the knee pad and straighten my legs out to parallel with the floor, then I raise my legs up and towards the ceiling, ending the move on my shoulders with my body straight in the air, then lowering back so my legs are parallel with the floor.

We used to call them "ultimate crunches" in crew, so I'll just call them that.
Hmmm... Ok - it is time for a stupid question from Emma - a sit up bench?? What is that - Is it the one that is just like a decline bench? Is it on an angle?

They sound somewhat similar..... but I spose it depends on your body position

For flags - you use a regular bench and lie flat on it so your head is right near one end. Then grap hold of the bench above your head for stability. Next, with your body completely straight from shoulder to toe, lift yourself off the bench (using your abs) and keep lifting your body (straight) until you hit vertical (so you are essentially doing a shoulder stand). Then slowly lower yourself back down - all the time keeping your body completely straight (no bending at the hips - your abs have to do the work to maintain tension and prevent bending, which is the point of the exercise). Then, once you hit ~2 inches off the bench you come straight back up again (no bending and no touching the bench at the bottom of the movement with ANY body part)... [Basically, the only thing that should touch the bench is your shoulders and the only thing that should bend is your neck!!]

Some people do the exercise on the floor and use use DB or a BB to anchor their arms to (others use kettleballs) - but it is essentially the same exercise.

They are very hard, but a wonderful exercise for your tummy!!

If they are the same thing then - WOW - I got me some catching up to do!! :p

[Paichka]

Hmmm nope, not the same thing. :) I bend at my hips when lifting my legs, THEN I go into a shoulder stand. I'm going to try it your way, just to see how many I can do. I bet not 15...probably not even 6.

Thanks for the heads up!

Sunny

PS -- a sit up bench...a bench for sit ups? You can set the incline like you would a regular bench but it has a pad/brace for your knees.

[arose70]

So much catching up to do!!! You have been busy :) Flags sound like some torture to me!!! I doubt I could do one!!

That is funny how sugar makes you feel now that you've been off it for a while...I agree I felt funny when I had sugar this weekend, like I wanted the whole box of oreos after I had two! :P They weren't even all that great, just there to eat. Now, that mudslide from applebees was absolutely fantastic! (something made with ice cream, chocolate sauce, and kalhua...can it get any better???!!!)

Okay, I think I commented on this before but I just crack up when I see "workout 1: 5 mile run". I am laughing writing that! I would be outta commission for the next few days....and here you are saying, "workout 2" "workout 3". YOU ARE NUTS! (in a good way ;))

And I will completely agree with everyone when they say you are strong! I am incredibly impressed....
hmmmm****dreaming of the day when I can do 30lb flys****

Keep it up!!

[Paichka]

I'm so glad I have you guys here...I had a really bad day today. My diet was great, but on a personal level, things were kind of crappy.

My platoon sergeant was accused of stealing about a month ago, and we had the hearing today to determine whether he did it. I don't think he did, but there wasn't enough evidence to exonerate him. So the Battalion commander found him guilty, which is really bad. It was just an article 15, so it's not like he'll go to jail, but he DOES lose 1000 dollars in pay over the next two months, and it'll go on his record. Plus, he'll have to leave the company. This is bad.

Platoon sergeants are mentors to platoon leaders...I couldn't do my job if he wasn't doing his...we're like the mother & father of the platoon. It's like breaking up a family to break up a platoon sergeat and platoon leader who are working well together. So this is really hard for me & the rest of the platoon. I'm not sure who'll we get to replace him, but the transition is going to be tough.

Anyway. Today was my rest day. I ate clean though. Couldn't really stick to the low-carb thing, was too hungry...must be my body doesn't like low-carb eating. :)

Breakfast: 4 oz cottage cheese
1 serving vanilla protein
1 apple
1 packet honey
12 oz coffee + ff creamer + splenda

Snack 1: 1 serving Total raisin bran
125ml fat free milk

Lunch: 5 oz chicken breast
2 cups salad
fat free dressing
1 cup melon

Snack 2: 2 homemade protein bars
1 banana
This was spread out over a couple of hours.

Dinner: 4 oz chicken breast
2 cups salad
fat free dressing
1/2 cup watermelon

Snack 3: 4 oz cottage cheese
1 packet dry oatmeal
1 packet honey

Daily Total: 1790
%F: 17 (35g)
%C: 43 (211g)
%P: 39 (170g)

I'm working on my HST routine for the next 8 weeks. Two more weeks of my current split, then I'm going to do 8 weeks of an HST-circuit thing like Kris (WannaBeModel) is doing just to shake things up for my body, then I'll go back to a 3 day split. I'll post that as soon as I'm happy with it for yall's critique.

You all really think I'm strong? That's awesome...I felt like such a wimp yesterday because I couldn't complete my bicep workout, and I read yall's journals and you all have such awesome workouts...it's so great that you all think well of me, too. :) Makes me feel good.

I'll be in a better mood tomorrow, promise. I'm just glad I didn't emotional-binge. I half-expected to...but no, instead of wanting chocolate, I just want to sleep. :p

Hope yall had good days!
Sunny

PS -- Rose, dahlin, mudslides are the BOMB DIGGITY. I also like Peppermint Patties. But my most awesomest cheat in the entire world is a White Chocolate Godiva martini. ;)

[shortsteph]

Hey girl,

Sorry you had a bad day.. hope tommorow is better!!

Man I cant imagine I could run 5 miles... My intervals are work now!!

Have a great day!!

[esaraha]

Wow, I just read thru all of your posts from start to finish and I am so impressed!!! You have a lot of energy, a positive attitude and great dedication to your workouts and diet [hey we all have our treat/cheats - we are human after all!!! lol] And to top it off, I am very impressed that you are able to keep it up while you are serving in Iraq - not the most hospitable place to be right now. It must be hard being away from home and your family and friends. You are truly an inspiration!!!! I look forward to reading more of your posts.

ps

how goes the single life?!! lol trust me, based on experience, it will happen when you least expect it and I am a firm believer that everything and every experience that we have, whether good or bad, happens for a reason. I will have to elaborate on that more later!!! lol

take care, esaraha

[abbs]

bump to the above posters, your journal is fantastic. I have a friend working as a nurse somewhere in Iraq and you remind me of her. Its really great being able to read your journal, your positivity is truly inspiring.

Good luck with the carb cycling, Im doing that at the moment and getting really good results. But I can never do a day completely no carb as I get too light headed and feel yuck. So I just dow low-med-high days. Since Ive been eating clean and healthy I have problems when I eat refined sugar, the next day I get something like a hangover!!!

[Paichka]

Esaraha -- The single life is going fine...can't really do much dating over here :D as the army considers that sort of thing a major no-no...but I figure it's best not to have those kind of distractions anyway. It's nice to be single for awhile anyway...haven't been just-me for a long time, I dated two guys seriously in college (haha not at the same time) but I broke up with my last boyfriend right before I came to Fort Stewart in November...so this is a good break, I think, to remember what I'm like without a guy glued to my hip. Thanks for checking in!

Abbs -- yeah I TRIED to eat low-carb yesterday, didn't work so well. :) Too much fruit. (which is causing another, getting-to-much-fiber problem) I'm going to continue with the plan though...moderate to high carbs today, moderate to low the two days after that, and try again for low carb on my day off! Harder than I thought it was going to be.

Oh, but I weighed myself today...152!!! And my measurements:

APRIL 19 2005
Height: 69.5
Weight: 152!!!!!
Waist: 28.5
Hips: 35
Butt: 39
Chest: 35.5 (grrr)
Ribcage: 32
Thigh: 22
Calf: 14
Bicep: 11 (relaxed)
Bicep: 12.25 (flexed)
Forearm: 9.75
Wrist: 6.2
Neck: 13

The last time I measured I was:
MARCH 25 2005
Height: 68.5
Weight: 154
Butt: 39.5
Thigh: 23
Waist: 29.5
Neck: 13
Wrist: 6.2
Forearm: 9.5
Bicep: 11

WHEEEEE! Look look! I've gone down! My waist is A FRICKIN' INCH SMALLER! My thigh is an INCH smaller! My butt in a HALF INCH smaller! My stupid bicep is no bigger, but that's okay, we'll get there. I'm just happy that I've lost two good pounds and I'm getting leaner, not skinnier. (Of course, two pounds in a month is probably nothing to get too excited about, but oh well, I'm happy :D)

hope yall are having a great one!
Sunny

[terracotta]

Esaraha -- The single life is going fine...can't really do much dating over here :D as the army considers that sort of thing a major no-no...but I figure it's best not to have those kind of distractions anyway. It's nice to be single for awhile anyway...haven't been just-me for a long time, I dated two guys seriously in college (haha not at the same time) but I broke up with my last boyfriend right before I came to Fort Stewart in November...so this is a good break, I think, to remember what I'm like without a guy glued to my hip. Thanks for checking in!

Abbs -- yeah I TRIED to eat low-carb yesterday, didn't work so well. :) Too much fruit. (which is causing another, getting-to-much-fiber problem) I'm going to continue with the plan though...moderate to high carbs today, moderate to low the two days after that, and try again for low carb on my day off! Harder than I thought it was going to be.

Oh, but I weighed myself today...152!!! And my measurements:

APRIL 19 2005
Height: 69.5
Weight: 152!!!!!
Waist: 28.5
Hips: 35
Butt: 39
Chest: 35.5 (grrr)
Ribcage: 32
Thigh: 22
Calf: 14
Bicep: 11 (relaxed)
Bicep: 12.25 (flexed)
Forearm: 9.75
Wrist: 6.2
Neck: 13

The last time I measured I was:
MARCH 25 2005
Height: 68.5
Weight: 154
Butt: 39.5
Thigh: 23
Waist: 29.5
Neck: 13
Wrist: 6.2
Forearm: 9.5
Bicep: 11

WHEEEEE! Look look! I've gone down! My waist is A FRICKIN' INCH SMALLER! My thigh is an INCH smaller! My butt in a HALF INCH smaller! My stupid bicep is no bigger, but that's okay, we'll get there. I'm just happy that I've lost two good pounds and I'm getting leaner, not skinnier. (Of course, two pounds in a month is probably nothing to get too excited about, but oh well, I'm happy :D)

hope yall are having a great one!
Sunny


An inch down in your waist! You should be thrilled. YAAA for you. I need to go down an inch in my tummy I think.. or maybe just 1/2 inch..

[abbs]

Well done on your progress :) great results!

I think its good to kind of ease into the carb cycling thing, as with everything in life too much or too little of anything at once upsets things. My diet is really high in fiber these days but I think it kind of got that way gradually so I dont really have any problems with it, but yeah too much fruit aint good!! I sometimes OD on too many vegetables and get really bloated.

Anyway, hopefully after doing some moderate days your lower day wont be so bad. Its all trial and error, got to keep trying different things till we get it right.

[Krissypoo]

WHEEEEE! Look look! I've gone down! My waist is A FRICKIN' INCH SMALLER! My thigh is an INCH smaller! My butt in a HALF INCH smaller! My stupid bicep is no bigger, but that's okay, we'll get there. I'm just happy that I've lost two good pounds and I'm getting leaner, not skinnier. (Of course, two pounds in a month is probably nothing to get too excited about, but oh well, I'm happy :D)


Look at you! Congratulations on the progress! 2 pounds lost, but how much muscle gained...don't disregard that! You may have lost MORE fat and gained muscle at the same time.

[shortsteph]

Look at you! Congratulations on the progress! 2 pounds lost, but how much muscle gained...don't disregard that! You may have lost MORE fat and gained muscle at the same time.


I agree...
Great Job

[esaraha]

Congrats on the reductions in numbers - good things always come to those who wait!!!! lol As for the dating situation, not a bad idea to take a break and focus on yourself - very rewarding and good for the soul. I did that too in the past - in fact about two years ago when I got divorced [short lived marriage, but that is another story!! lol] and then took time to just "be with me" and it was the BEST thing that I ever did. I ended up leaving the city, buying a home in a smaller town, still commuted to the same job which I love [teacher] and enjoyed all the simple things around me. I was totally at peace. And working my ass off in a great new 24 hour gym to boot!!!! lol I have always been an active person and an early morning at the gym kind of gal - 4am to be precise!!!! lol Then out of nowhere, a guy who I dated for a while about a year ago re-entered my life [crazy about him] and we have now been living together for nearly 3 months [moved in right off the bat - when you know, you know!!!]

I am really interested too in hearing about your carb cycling. I am one of those people though who definitely needs her carbs for energy. The split that works the best for me is 30P/20F/50C - good fuel for the intense weight and cardio workouts - but only veggies and protein at night with the carbs earlier. And like you, my body reacts badly too sugar - if I have cookies or something like that at night, the next day I feel like I have a hangover with no alcohol!!! lol Hate that!!! lol Would rather have had the glass of red wine [one thing I enjoy on the weekends with a nice dinner]!!!! lol

Have a great day and workout today, keep safe over there.

[taifighter]

an INCH down!?!? if I didn't like you so much, I'd hate you ;)
Hehe, just teasing but that is FANTASTIC progress!!!!
I'm also interested in your carb cycling, its something I"m planning on using in the coming months!! (and man, its been hard enough just tapering off my carbs in the evening :()
Keep up the awesome work!!

[arose70]

WOW! Congrats!! That is sooooo awesome, I can't believe you lost all those inches!!! That is some hard work...for me the thighs is the hardest and I am sooo happy for you on your loss there!! (and maybe a tad envious!) ;) Great work! You really do deserve it, you have worked so hard this past month! Keep it up!!

[Paichka]

Aww thanks yall...I was so happy when I measured myself today that I did a happy dance around my room for like 5 minutes. :D

Today was just an all around great day.

Workout 1: 30:30 on the treadmill (4 miles)
(5am)

Breakfast: 4 oz cottage cheese
(7am) 1 packet plain dry oats
1 serving vanilla protein
1 cup coffee + ff creamer + splenda

Snack 1: 1 serving Kashi Heart to Heart cereal
(10am) 250ml fat free milk
1 serving vanilla protein

Lunch: 1 turkey sandwich on a bagel w/ mayo, provolone & lettuce
(12:30) 1 cup salad + ff dressing
1/4 cup pineapple
1 small chocolate milkshake

Snack 2: 21g peanut butter + 1/2 power bar
(5pm)

Dinner: Salad + fat free dressing

Played volleyball for an hour, three games, won 2!

Workout 2: Legs

Squats
2 x 10 @ 70, 110
5 x 10 @ 180, 180, 190, 200, 200 (almost!)
2 x 20 @ 100, 110

Bulgarian Squats
3 x 10 @ 70, 70, 80

Leg Press (45 degree)
4 x 10 @ 290, 310, 330, 340 (WHOO HOO!)

Sumo Deadlifts
4 x 10 @ 95, 115, 125, 135

Calf Raises
4 x 10 @ 340

Abs -- 2 x 6 dragon flag negatives, 3 x 10 ultimate crunches, 3 x 20 v-ups, 3 x 15 90 degree crunches

Snack 3: 4 oz cottage cheese + 1 serving vanilla protein

Daily Total: 1835 (I think it's prolly a little higher)
%F: 25 (51g)
%C: 43 (210g)
%P: 34 (155g)

So all in all, not bad! Fat is a little higher than I'd like, but overall, I'm happy with how I ate today. Should have eaten a snack in between lunch & dinner, but got busy...the PB & power bar were a scarf-down before dinner because I was starving...could have handled that a bit better. The milkshake was also unnecessary, but it's hot here so it tasted DELICIOUS. My body handled the sugar better as well.

hope yall had wonderful days!
Sunny

[esaraha]

Your weight amounts are so impressive - very inspirational!!!! I did a killer leg workout today too but not with those weights!! lol My leg routine is as follows:

barbell squats 3x20reps
supersetted with walking lunges 3x20reps

one legged leg presses 3x20reps [10high, 10low]
sldls 3x15reps
seated leg curls 3x20reps

then 45 min. of moderate intensity cardio on the stairmaster and elliptical .... I know, I know, I am going to hear it from everyone about the cardio after the legs but hey, it works for me, strong lean legs and I am in maintenance mode - besides the cardio helps with my colitis and helps me loosen up!!!! lol

I am also so impressed by the selection of foods that you have available to you over on the base - good to hear that they look after you so well and have things available to buy too as supplements. Have a great night!!

[Ivey_Itch]

Congrats!! :)

[mizone]

Oh my gosh to the leg workout!!!! Nice one :)

[Paichka]

Thanks all! And can I say, icy hot is a miracle drug. :p

You wouldn't think it to look at me, but I'm pretty strong. My quads are coming in GREAT...you can actually see the "bulge" going diagonally up my leg from the outside of my knee, you all know the one I mean? I've never had that before! Squats are the GREATEST.

Terra -- those sumo deads are pain in the butt! literally! my rear is KILLING me...in a good way. :D

Sunny

[shortsteph]

Hey,

I gotta get some leg workouts in...

Is it like 12hours time difference between the states and there...
You usually post at the end of the day right?

Have a great day!!

[arose70]

Hey Sunny, how is it going without a platoon sergeant for now? have you found a new one?

I want a quad muscle! Just one!! That is one of my favorite muscles to see in legs...that and hammys, congrats, you have been workin hard!

[terracotta]

Aww thanks yall...I was so happy when I measured myself today that I did a happy dance around my room for like 5 minutes. :D

Today was just an all around great day.

Workout 1: 30:30 on the treadmill (4 miles)
(5am)

Breakfast: 4 oz cottage cheese
(7am) 1 packet plain dry oats
1 serving vanilla protein
1 cup coffee + ff creamer + splenda

Snack 1: 1 serving Kashi Heart to Heart cereal
(10am) 250ml fat free milk
1 serving vanilla protein

Lunch: 1 turkey sandwich on a bagel w/ mayo, provolone & lettuce
(12:30) 1 cup salad + ff dressing
1/4 cup pineapple
1 small chocolate milkshake

Snack 2: 21g peanut butter + 1/2 power bar
(5pm)

Dinner: Salad + fat free dressing

Played volleyball for an hour, three games, won 2!

Workout 2: Legs

Squats
2 x 10 @ 70, 110
5 x 10 @ 180, 180, 190, 200, 200 (almost!)
2 x 20 @ 100, 110

Bulgarian Squats
3 x 10 @ 70, 70, 80

Leg Press (45 degree)
4 x 10 @ 290, 310, 330, 340 (WHOO HOO!)

Sumo Deadlifts
4 x 10 @ 95, 115, 125, 135

Calf Raises
4 x 10 @ 340

Abs -- 2 x 6 dragon flag negatives, 3 x 10 ultimate crunches, 3 x 20 v-ups, 3 x 15 90 degree crunches

Snack 3: 4 oz cottage cheese + 1 serving vanilla protein

Daily Total: 1835 (I think it's prolly a little higher)
%F: 25 (51g)
%C: 43 (210g)
%P: 34 (155g)

So all in all, not bad! Fat is a little higher than I'd like, but overall, I'm happy with how I ate today. Should have eaten a snack in between lunch & dinner, but got busy...the PB & power bar were a scarf-down before dinner because I was starving...could have handled that a bit better. The milkshake was also unnecessary, but it's hot here so it tasted DELICIOUS. My body handled the sugar better as well.

hope yall had wonderful days!
Sunny


Hey you got up to 200 on the squats again? That's great.

[Paichka]

Stephanie -- I'm 8 hours ahead of the east coast, and yeah, I post at night. I guess that'd be about noon for you all back home. Don't know what it is for all the Aussies. :)

Arose -- well my PSG is appealing the decision, so hopefully something good will come of it. Currently one of my senior squad leaders is filling in...but long term we'd get one of the excess sergeants first class in the company...there are two to choose from, either would be okay. I like my current PSG though, so I'm keeping my fingers crossed.

Terra -- thanks!

Today was pretty good. My shoulder was sore though, not sure exactly what I did to it yesterday. Like I said, icy hot is a miracle drug. :D

No workout this morning, did my cardio during/after my weights.

Breakfast: 4 oz cottage cheese + vanilla protein
(6am) 1 packet dry oatmeal
12 oz coffee + creamer + splenda
apple

Snack 1: 1.25 oz Special K
(9:30am) 250ml fat free milk
1 serving vanilla protein

Snack 2: 1 tbsp cottage cheese + 1/2 oz walnut halves
(11am)

Lunch: 5 oz chicken breast
2 cups salad
fat free italian dressing
1/2 cup melon

Snack 3: 12 oz coffee + creamer + splenda
1 serving chocolate protein

Workout: Chest/Shoulders/Triceps

Decline Bench
2 x 12 @ 45
1 x 10 @ 95
4 x 8-10 @ 105, 115, 115, 125 (My spotter was being too helpful though)

Flat Bench
3 x 6 @ 115

Dumbbell Flyes
3 x 10 @ 25

10 minutes on the treadmill (1.25mi)

Triceps Pressdown 3 x 10 @ 40, 50, 55kg
Overhead Pull 3 x 10 @ 40, 45, 50kg

10 minutes on the treadmill (1.25mi)

Lateral Raises 3 x 10 @ 15lbs
Front Raises 3 x 10 @ 10, 15, 20lbs

12 minutes on the treadmill (1.5mi)

Dinner: 5 oz tuna
apple

Snack 4: 4 oz cottage cheese
1 packet dry oatmeal
1 packet honey

Daily Total: 1919
%F: 20 (43g)
%C: 37 (187g)
%P: 43 (203g)

Look! I actually managed to keep my carbs below 200g! :p

Hope yall had a fantastic day!
Sunny

[Paichka]

Haha I forgot to tell you guys this story!

Yesterday while I was at the gym, I was looking at my workout plan while standing by the decline bench. I started loading my plates onto the bar, and this guy comes up to me. Older guy, shorter than me, kinda-sorta buff.

"Are you trying to be the next _____" he names some person I'd never heard of,

"Who?"

"Female bodybuilder. Are you bodybuilding?"

"Yeah."

"Lifting heavy, huh?"

"Yeah."

"You know the female body responds best to high reps - low weight, right?"

"That's actually not true. Lifting heavy is beneficial to anyone's body, male or female. High reps don't accomplish anything."

"Well excuse me, I was Mr. Fort Benning two years in a row and I've been bodybuilding for 9 years and I never lift heavy."

"That's nice."

"You should lower that weight."

"Uhm. No." *headphones on*

He wandered away disgruntled, and I had a lot of frustration to take out on the bar. :D These idiots KILL me. Then I was lifting, and two guys came up to me and said, "I feel really weak, I only bench like 10 more pounds than you."

Men. Really.

laters!
Sunny

[Megin]

Haha I forgot to tell you guys this story!

Yesterday while I was at the gym, I was looking at my workout plan while standing by the decline bench. I started loading my plates onto the bar, and this guy comes up to me. Older guy, shorter than me, kinda-sorta buff.

"Are you trying to be the next _____" he names some person I'd never heard of,

"Who?"

"Female bodybuilder. Are you bodybuilding?"

"Yeah."

"Lifting heavy, huh?"

"Yeah."

"You know the female body responds best to high reps - low weight, right?"

"That's actually not true. Lifting heavy is beneficial to anyone's body, male or female. High reps don't accomplish anything."

"Well excuse me, I was Mr. Fort Benning two years in a row and I've been bodybuilding for 9 years and I never lift heavy."

"That's nice."

"You should lower that weight."

"Uhm. No." *headphones on*

He wandered away disgruntled, and I had a lot of frustration to take out on the bar. :D These idiots KILL me. Then I was lifting, and two guys came up to me and said, "I feel really weak, I only bench like 10 more pounds than you."

Men. Really.

laters!
Sunny


Ha!!! Now that is a great story!
Hilarious- Anyway, I have browsed through your journal- Nice work, keep it up. I will definitly be a new addition to your journal and keeping track of whats going on in your work-out world. :)
I am particulary interested in your amazing nutrition. Excellent work. I am not sure that I can handle that many calories just yet. But I will get there in time. I picked up a few suggestions from some of your sample days that will help b/c I can't cook (not much desire to either) so I think it is time to try some new food (ie: cottage cheese?) I'm def. inspired at your consistency and workout trainning.
I'll check back in with ya later

-Keep on truckin'

[Krissypoo]

You have to interact with some real nutsos. Great story!

Wow, woman...you are strong! Keep up the good work!

I don't know where you'd put the Bear in. It works shoulders, biceps, triceps, forearms, hamstrings, quads...LOL It's definitely a full body lift, but you may br able to work it in.

[arose70]

That is the best story!!! Oh, soooo funny!!! What are these people thinking???? And the other two guys-wow, you are one strong chica and I love it that you put that guy in his place!!

[shortsteph]

LOL! :D love the story.

[Paichka]

Thanks yall...the guys in the gym TRY to be helpful, but they're really kind of sexist. I try to take them at their intentions however...I mean, why get pissed? So they don't want their girlfriends to look like me...whoopdie do. None of my past menfolk have ever complained. :D

Today was okay -- more carbs than I meant to eat, but no big.

Workout 1: 40 minutes cardio
10 minute WU on elliptical, 20 min HIIT on treadmill, 10 minute cooldown on elliptical (I have one running speed and one running speed only :D)

Breakfast: 4 oz cottage cheese + protein + dry oatmeal
1 apple

Snack 1: 12 oz coffee + ff creamer + splenda

Lunch: 5 oz chicken breast + salsa
2 cups salad
ff dressing (italian)
1/4 cup fruit

Snack 2: 1.3oz cheerios
250ml ff milk
1 serving vanilla protein

Workout 2: Back/Biceps/Abs

Deadlifts
2 x 12 @ 95
4 x 8 @ 165, 165, 175, 175 (coulda done more)

Lat Pulldowns
2 x 6-8 @ 54, 61kg (normal grip)
2 x 8 @ 54 (reverse grip)

Kneeling High Cable Rows
3 x 10 @ 45, 55, 65kg

Bent Over Rows
4 x 8-10 @ 85, 90, 95, 100lbs (coulda done more)

Cable rope curls (neutral grip)
3 x 10 @ 30, 40, 50kgs

Concentration Curls
3 x 6 @ 30, 30, 30lbs

Kneeling Cable Crunches
3 x 10 @ 50, 55, 60kgs

Roman Chairs
3 x 15

I threw in an extra back exercise because I was NOT feeling the lat pulldowns today...barely felt like I worked my back at all. I don't think I'm lifting as much as I can...I'm just nervous about hurting myself I guess.

Dinner: 5 oz chicken + salsa
5 oz yams
1 apple

Snack 3: 5 oz cottage cheese
1 packet dry oatmeal
1 packet honey

Daily Total: 2054 (higher, I think)
%F: 20 (47g)
%C: 43 (230g)
%P: 38 (180g)

Tomorrow is my off day, so the carbies will be much lower...at least under 180. Oh well!

Hope yall had great days!
Sunny

[terracotta]

Thanks yall...the guys in the gym TRY to be helpful, but they're really kind of sexist. I try to take them at their intentions however...I mean, why get pissed? So they don't want their girlfriends to look like me...whoopdie do. None of my past menfolk have ever complained. :D

Today was okay -- more carbs than I meant to eat, but no big.

Workout 1: 40 minutes cardio
10 minute WU on elliptical, 20 min HIIT on treadmill, 10 minute cooldown on elliptical (I have one running speed and one running speed only :D)

Breakfast: 4 oz cottage cheese + protein + dry oatmeal
1 apple

Snack 1: 12 oz coffee + ff creamer + splenda

Lunch: 5 oz chicken breast + salsa
2 cups salad
ff dressing (italian)
1/4 cup fruit

Snack 2: 1.3oz cheerios
250ml ff milk
1 serving vanilla protein

Workout 2: Back/Biceps/Abs

Deadlifts
2 x 12 @ 95
4 x 8 @ 165, 165, 175, 175 (coulda done more)

Lat Pulldowns
2 x 6-8 @ 54, 61kg (normal grip)
2 x 8 @ 54 (reverse grip)

Kneeling High Cable Rows
3 x 10 @ 45, 55, 65kg

Bent Over Rows
4 x 8-10 @ 85, 90, 95, 100lbs (coulda done more)

Cable rope curls (neutral grip)
3 x 10 @ 30, 40, 50kgs

Concentration Curls
3 x 6 @ 30, 30, 30lbs

Kneeling Cable Crunches
3 x 10 @ 50, 55, 60kgs

Roman Chairs
3 x 15

I threw in an extra back exercise because I was NOT feeling the lat pulldowns today...barely felt like I worked my back at all. I don't think I'm lifting as much as I can...I'm just nervous about hurting myself I guess.

Dinner: 5 oz chicken + salsa
5 oz yams
1 apple

Snack 3: 5 oz cottage cheese
1 packet dry oatmeal
1 packet honey

Daily Total: 2054 (higher, I think)
%F: 20 (47g)
%C: 43 (230g)
%P: 38 (180g)

Tomorrow is my off day, so the carbies will be much lower...at least under 180. Oh well!

Hope yall had great days!
Sunny

Hi Sunny,

Assisted pullups (or nonassisted if you can do them) are a much better exercise than the pulldowns. Do you have a way of doing these there?

[terracotta]

Then I was lifting, and two guys came up to me and said, "I feel really weak, I only bench like 10 more pounds than you."

Men. Really.

laters!
Sunny

This is awesome.. this is how you know you are doing well.. when you start making the "men" feel inadequate and weak..

[arose70]

So your doing a bit of the carb cycling? Are you just lowering your carbs on days off or doing a high, med, low cycle? Let us know how it works! haha, terracotta, you crack me up :)

[Megin]

Yes, I think that if you visit me and we do a good run- Ben and Jerry's sounds GREAT!!! lol.
Looks like you had a good workout this morning, nice. What is the 20 min. HIIT on the Tred? Is that kind of like sprinting then slowing it down? Just curious b/c I have seen quite a few posts talking about HIIT. Not sure that I am completely aware of what that one is.

[taifighter]

holy macaroni paichka...what a workout!!!!!

Your deadlifts are AWE inspiring!!! I get freaking cramped up after 65lbs!!! Hey, what are kneeling high cable rows? I think I do something similar...I do a seated row and pull the rope up to my neck...is that what it is?

PS. Your story about the bodybuilding midget got me SO mad. Where the HECK do these people come from?!?! And if a FEMALE's body responds best to high reps/low weight, why is Mr. Fort Benning lifting light? MY GOODNESS.
I'm proud of you for not breaking him over your knee like a breadstick (which I'm sure you could do ;)) Way to wade through the bull and stick up for yourself!!!

[abbs]

wow, my god you are strong!!! my lat pulldown is like 20kg.

you are a great role model, in workouts and gym-attitude. good stuff.

[mizone]

wow, my god you are strong!!! my lat pulldown is like 20kg.

But abbs is gonna try a new technique for lat pull down - so watch out sunny! hehehe

[StlBarbie]

You are really strong!!!!!!!!! Great job!!!

[Paichka]

Tai -- thanks! I have a strong back from years of crew. Deadlifts and box squats were pretty much all we did in the weight room...it's easy to push yourself when you say, "heck, when i was a sophomore i deadlifted like 50 pounds more than this!" Kind of gets your blood pumping. :D

As for Mr. Fort Benning, the Magical Weight-lifting Elf...it's just part n parcel with being in the Army. The menfolk don't want the womenfolk in the gym, period. You have to remember, most women don't work out like we do...they aren't used to seeing the females on the weights side, most of them stick with the cardio machines. I'm just glad I lift heavy -- I'd feel even more awkward if I was just starting out and wandering around doing plie squats with the 10 pound dumbbell...I'd still do it, mind...I'd just feel slightly awkward. :D

Megin -- HIIT is High Intensity Inverval Training. Basically you do it on a machine or outdoors (I prefer either the treadmill or elliptical) and go all out balls-to-the-wall for a certain period followed by rest. Yesterday I did 2 x 4 x 1 minute on/1 minute jogging with two minutes of walking between each set for a total of 20 minutes. It's great stuff -- very effective.

Abbs -- HAHA thanks. Like I told Tai, I have a really strong back...you have to for rowing. Great sport, give it a try if you live near water. Thanks for saying that...makes me smile. :D

Sunny

[Paichka]

Tai -- I forgot to answer your question! Kneeling cable high rows are where you take the row bar (the triangle shaped one, right?) and hook it to the top of the cable machine, then kneel, lean back on your heels slightly and pull down. Good for your upper back, squeezing those shoulder blades together. :)

Mizone -- haha oh so it's a competition now? That would be hilarious...we need to go to Miami with WannaBeModel and have our own little bb.com Female Forum powerlifting competition. You all would destroy me in Figure, but I'll make it back up in the squat round...;)

Powells2 -- thanks! my next goal is to get a bike and be crazy like you are. :) That's why I love these boards, we're all nutcases in different ways.

Sunny

[Krissypoo]

Mizone -- haha oh so it's a competition now? That would be hilarious...we need to go to Miami with WannaBeModel and have our own little bb.com Female Forum powerlifting competition. You all would destroy me in Figure, but I'll make it back up in the squat round...;)


I don't think ya'll will ever be ready for my big fine body. And if all of us went to Miami, we'd burn it down. They aren't ready for us! Biceps N Bikinis 2005. LOL That's the title of our trip.

[Ivey_Itch]

Ok..i'm a little late.. BUT DAMN! YOUR ONE STRONG CHICKA!! Holy Monollly!
:D GREAT WORK!

[arose70]

Okay okay, all this talk of Miami has me excited! I only live 3 hours north...count me in if we go!!! Biceps N Bikinis 2005....that is so great!

[taifighter]

Ok..i'm a little late.. BUT DAMN! YOUR ONE STRONG CHICKA!! Holy Monollly!
:D GREAT WORK!
Hahah Kim, you remind me..of me! 10 days after someone posts pictures and they're off on another topic I'm like, "Hey! Nice pictures!!" doh!

Sunny, thanks for the description, I am innterested in doing this new exercise! I'll have to see if I can find an illustration of it somewhere.

PS. I saw that you got some stars by your journal!! And you deserve them, I LOVE your journal, so much good stuff!!!

PPS. I sometimes workout with my bf at the Naval Recruit gym...OMG, last time I was there I had a lacy pink tank top on and magenta shoes...I was like a bright pink fish in a sea of sharks. BUT THIS FISH CAN SHOULDER PRESS 65LBS!! YEAH!! WHAT? Hahha ;) I'm seriously impressed that you stand your ground. For as much sh** as I talk, I can be pretty self-conscious!

[sthpadregrl]

hey girl....just checking in, i've been gone a few days and was trying to catch up on everyone's journal. I love the story of Mr Ft Benning........just wanted give you props...I remember my military days and it is very obvious that women are not welcomed in that environment. Keep it up girl.....we are all over here and we've got ur back. LOL

[Paichka]

Cruddy day today, ladies. I ate my weight in leftover cadbury creme eggs in a fit of "I hate this job" blues.

I'm not really going to go into what happened other than I did something for my platoon that I still think was the right thing to do -- and one of my NCOs chose to come chew me out for it. I SHOULD have stomped on his head, because I'm right and he's wrong, but it just really peeved me off. Add that to the fact that the pseudo-boytoy is being an unsupportive jerkoff, I played HORRIBLY in volleyball today...eh, I dunno. I don't think I should eat low-carb, I think it does weird things to me. Up until 8pm, I'd only eaten 87 carbs...today, as my rest day, was supposed to be a low-carb day. I honestly think it made me crazy.

So we're not going to do that again. :-) I don't THINK it's going to ruin my diet for this week, we'll see at the weigh-in on Monday, but tomorrow is my leg day, and I love training legs. I feel a little sick from all the chocolate...honestly, I think it was about 800 calories on top of the roughly 2000 (a little less) that I'd already eaten, so I don't have to be too upset with myself, do I? I just wish I had a healthier way of dealing with stress on my off days than binging on chocolate while playing poker.

Maybe I should've just gone to the gym and gotten a run in instead...what do you all think?

I am SO glad you all are here...it's really important to me that I have a ton of people rooting for me and cheering me on...honestly, I think I'm more upset with myself because I feel like I'm letting yall down when I act the fool.

Tai -- glad to help. :D I was shocked to see I had stars! That's amazing! I used to love to work out at home in my "You Row Like a Girl...good for you" shirt (a pink muscle shirt) and a pair of bright yellow running shorts with my bright pink Asics 2090s...I felt like a banana. Or a blushing canary. One or the other.

Ivey -- Thanks!...now I just need to get as strong as Titania...:p

Becca -- you're the best. missed ya, whatcha been up to?

Arose -- WHOO HOO! Biceps & Bikinis...can we make it 2006 though? I might not be back until then. :D Remind me to pick up some fake-bake...I'm so white, I'm clear!

[arose70]

You know I say screw the run and have some damn chocolate! You have been doing sooooooo well with the no sugar stuff, and by all means none of us are "let down", you deserve some sanity and if chocolate makes you get it, that's fine!

The low carb thing is something that may be good to reevaluate. You don't want it doing crazy things to you ;)

You are doing fantastic and this one little night of chocolate won't hurt your progress...and neither will not doing low carb. You are incredible and it sounds like you had one hell of a stressful day. Stick to your guns out there...maybe literally too....and do what's good for you, not anyone else. Feel better :) :) :p <<hugs>>

2006 works for me!!!! Just tell me a date and I'm there!!!!!!

[arose70]

hmmmm, look at those stars, very nice! ;)

[doc1984]

Piachka-- I know exaclty how you feel. Since I've been in I have gotten yelled at for the most stupid things....Like this one time I had this gunnery sergent pretty much chew my head off for something someone told here that I said....which wasn't true....so I just sat there and let her yell.....and wow I got mad!!! But anyways, I think when someone angers you like that you have every right to endulge in something you love. I think that's what keep us sain somtimes. Next time you see that NCO just smile as you walk past them and think of how you could probably kick their butt!!! HEHEHEHE
Hope this helps!!

If you just smile for a little while it will seem as forgot it happened. Well, that's what I try to do anyways.

[arose70]

And then your husband will end up in the ER with an 80 pound barbell sticking out of his head going, "I just had to lift more than Tai...I just HAD to..."


Hahahahahahahahahahaha!!!!! You crack me up EVERYDAY! That's great! OMG, that put me in such a good mood for work tonight-thanks and I hope you are doing better :)

<<hugs>>

[abbs]

I agree with arose, 800 cals of chocolate is going to do nothing to your progress, you workout hard, do so well with diet and ontop of that have a stressful job and are living in a foreign country. Dealing with all that takes a huge amount of energy and motivation and sometimes its hard to keep it together. I get homesick a lot where I am and some days I find just living is tiring. Forget about the chocolate, its over and now just focus on all the great things you are achieving. Feeling guilty is a useless emotion that only leads to more stress. You dont need to feel guilty because you are well on your way to achieving your goals and none of your hard work has been undone.

And I think its going to take me a few years to catch up on your lat pulldown, even with Mizone and Tai's great advice. I dont live near water so rowing it out for me, but its good for me to know your secret to those heavy lifts!

[Paichka]

You guys are so great. :)

Thanks, bunches, all of you.

Abbs -- It's so flattering that you all think I'm strong! I mean, I lift less now than when I rowed (I like to think my form is better now though, and my muscles are more defined) but even when I was on the team, a lot of the girls could lift more than me. There are some strong chickies in the world...imagine what girls could do with the proper motivation. :D

Dawn -- thanks! I guess you have your share of idiots in the Navy too, huh? This NCO just burned me because originally he AGREED with what I proposed to do...then when it became unpopular with the higher-ups, he went behind my back and told them he'd been against it from the start and I'd done it without his "permission". OOOOOH I was mad! :p

Okay so the general consensus is, 800 calories of chocolate isn't going to hurt me much in the long run...good to know. :)

Sunny

[Paichka]

Hey guys! I had a pretty good day today.

Workout 1: 50 minutes cardio, 45 on treadmill, 5 cooldown on elliptical

Breakfast: 4 oz cottage cheese + vanilla protein + oatmeal
12 oz coffee + ff creamer + splenda

Lunch: 5 oz chicken breast + salsa & guacamole (just a liiiiiittle)
2 cups salad
ff dressing
3 oz cottage cheese + 1 packet hot cocoa (tasted like CHEESECAKE)

Snack 1: Kashi Heart to Heart
250ml ff milk
1 serving vanilla protein

Workout 2: Legs

Squats
2 x 10 @ 70, 110
4 x 6-8 @ 200, 200, 210, 220
2 x 20 @ 110, 120

Plie Squats
4 x 8-10 @ 180, 200, 220, 220

Glute Ham Raises
3 x 12 @ bodyweight

Overhead Lunges
3 x 10 @ 25, 35, 45lbs

Bodyweight Calf Raises
3 x 30 (10 toes in, 10 toes neutral, 10 toes out)

Abs -- 1x6 Dragon Flag Negatives, 3 x 15 Ultimate Crunches, 3 x 20 V-Ups, 3 x 10 weighted crunches w/ 15lb dumbbells

PWO: 1 Orange + 1 tbsp cottage cheese

Workout 3: 1 hour 3-ball soccer (THIS WAS AWESOME -- we played really physically, knocking people over & whatnot...I was a BEAST :D)

Dinner: 5 oz chicken breast (curry)
1/2 cup rice
2 cups salad
ff dressing
1 cup pralines & caramel ice cream (:D)

Daily Total: 2000
%F: 22 (52g)
%C: 44 (219g)
%P: 38 (186g)

I burned over 1400 cals today though, according to fitday, which probably overestimates a bit but oh well, it felt good! Hope everyone had a great day!

Sunny

PS -- does anyone else wander around poking at their abs? Mine are starting to show a little, and I can feel them when I poke my tummy...they're hiding like RIGHT under the skin! My midsection never used to feel HARD before, this is great!

[rockstarsar]

PS -- does anyone else wander around poking at their abs? Mine are starting to show a little, and I can feel them when I poke my tummy...they're hiding like RIGHT under the skin! My midsection never used to feel HARD before, this is great!

I do. :) When no one's looking, I walk around school tapping my stomach. I'm gaining weight right now, but I can still feel the rock hard abs there under my layer of fat. I can feel the grooves and everything, so I just tell myself to be patient and my bulk will be over in a couple of months.

[StlBarbie]

Darn Paichka ... if that's just a pretty good day, I can't imagine what you accomplish on a great day!!! Awesome WO!!! And all that on 2000 calories ... you are hardcore!!!!!

[Megin]

P- Ha, the story of the chocolate was funny. I know how that feels and I love being part of this journaling (so its only been a week and I am still getting to know everyone) but I love it. It is great to have a place to come and vent.

"I am SO glad you all are here...it's really important to me that I have a ton of people rooting for me and cheering me on...honestly, I think I'm more upset with myself because I feel like I'm letting yall down when I act the fool."
-You wrote that and that really stuck to me b/c even though I don't really know you guys, you are the reason I seem to have been staying on track. I don't wanna write in my journal something and feel as though I am letting the 'avid' readers down. But since you work so da** hard- I would say you are more than allowed to have some chocolate. Chocolate can actually be good for you, so I am glad to see you are human!

Keep up the great work- you are such an inspiration and I am glad you got some stars next to your name!!

[mizone]

PS -- does anyone else wander around poking at their abs? Mine are starting to show a little, and I can feel them when I poke my tummy...they're hiding like RIGHT under the skin! My midsection never used to feel HARD before, this is great!

I do stuff like this all the time and at home when my boyfriend catches me he teases me!! Its all fun tho!!!

[Paichka]

Hey all!

Today was another good day -- I'm beat!

Breakfast: 4 oz cottage cheese + protein + oats
12 oz coffee + ff creamer + splenda

Snack 1: Peanut butter

Lunch: 4 oz chicken breast
2 cups salad
ff dressing
3 oz cottage cheese + 1 packet hot cocoa (mmm!)

Snack 2: Apple + honey

Workout: Chest/Shoulders/Triceps

Bench
2 x 12 @ 45
4 x 6-8 @ 115, 115, 120, 125

Incline Dumbbell
3 x 10 @ 30, 30, 35

Machine Flyes
3 x 10 @ 47kg, 54kg, 61kg

10 minutes on elliptical

Military Press w/ EZ bar
3 x 8 @ 35, 45, 45lbs

Tequila Shots :p (Thanks Tai!)
3 x 10 @ 20lbs

Rear Lateral Raises
3 x 10 @ 15lbs

10 minutes on elliptical

Triceps Rope Pressdown
3 x 10 @ 45, 50, 50kgs

Dips
3 x 10 @ 35, 30, 25kgs assistance

8 sets of 12 pushups (1 set between each exercise)

10 minutes on bike for 30 minutes total cardio

Dinner: 3 oz turkey
1 large bagel
1/2 cup lettuce
0.5tbs ff dressing

Snack 3: 5oz cottage cheese + oats + honey

Daily Total: 1980
%F: 19 (43g)
%C: 47 (238g)
%P: 36 (175g)

I'm playing the teach-myself-orgo game...I'm going to apply to medical school when I get back to the states, so I really need to retake orgo & take cell bio...hopefully I can do that either online or at one of the colleges in Savannah. I've been studying all day...reminds me of college. :)

Hope yall had great ones!
Sunny

[terracotta]

Hey all!

Today was another good day -- I'm beat!

Breakfast: 4 oz cottage cheese + protein + oats
12 oz coffee + ff creamer + splenda

Snack 1: Peanut butter

Lunch: 4 oz chicken breast
2 cups salad
ff dressing
3 oz cottage cheese + 1 packet hot cocoa (mmm!)

Snack 2: Apple + honey

Workout: Chest/Shoulders/Triceps

Bench
2 x 12 @ 45
4 x 6-8 @ 115, 115, 120, 125

Incline Dumbbell
3 x 10 @ 30, 30, 35

Machine Flyes
3 x 10 @ 47kg, 54kg, 61kg

10 minutes on elliptical

Military Press w/ EZ bar
3 x 8 @ 35, 45, 45lbs

Tequila Shots :p (Thanks Tai!)
3 x 10 @ 20lbs

Rear Lateral Raises
3 x 10 @ 15lbs

10 minutes on elliptical

Triceps Rope Pressdown
3 x 10 @ 45, 50, 50kgs

Dips
3 x 10 @ 35, 30, 25kgs assistance

8 sets of 12 pushups (1 set between each exercise)

10 minutes on bike for 30 minutes total cardio

Dinner: 3 oz turkey
1 large bagel
1/2 cup lettuce
0.5tbs ff dressing

Snack 3: 5oz cottage cheese + oats + honey

Daily Total: 1980
%F: 19 (43g)
%C: 47 (238g)
%P: 36 (175g)

I'm playing the teach-myself-orgo game...I'm going to apply to medical school when I get back to the states, so I really need to retake orgo & take cell bio...hopefully I can do that either online or at one of the colleges in Savannah. I've been studying all day...reminds me of college. :)

Hope yall had great ones!
Sunny

you are so strong! and you did all that at just under 2000 cals! Where do you get all of the energy? coffee? supps? lol..

btw.. I've been wondering this since you mentioned it in my journal.. what is orgo? I couldn't figure it out.. all I've taken is first year bio and I barely passed that..

[Paichka]

LOTS of coffee. :p

And I just ate another 21g of peanut butter, so I'm up to 2100 cals now. :)

Orgo is organic chemistry...big chunk of the MCAT, taken & loathed by wanna-be-doctors everywhere...I didn't do so hot the first time I took it (C+ first semester, B- second semester) so I want to retake it...or at least reLEARN it before I have to take the MCAT.

It's just one more thing to keep my brain occupied while I'm over here.

Sunny

[StlBarbie]

Awesome WO! Your strength is remarkable!

But just as cool are your goals for med school!!! With your grit and determination I am quite sure organic chemistry has met its match in YOU!! :)

[Megin]

Terracotta:
Nice w/o! I like it so much that I am gonna use it tomorrow with slight modifications, b/c I still don't understand the tequila. 8 sets of 12 pushups b/t exercises, that is gonna make me sore :)

Excellent work girl!
Keep it up...oh, and Orgo is not gonna be a prob. for you. No worries- I think you can beat it!

[Briar]

i really wanted to go to med school but kinda talked myself out of it. I dont think i wanted it enough.

If you really want it you will work for it dont worry, i have found i have worked so dam hard finishing up my Physiotherapy degree and i have loved every moment of it, even through the blood sweat and tears. Just shows dedication to something you really want is simple.

Take care and good luck

[rockstarsar]

Snack 2: Apple + honey

How does having just carbs pre workout go for you? You are able to sustain your energy through the whole workout?


Rear Lateral Raises
3 x 10 @ 15lbs

Good job! Is it just me, or are rear lateral raises very challenging? I have to use such light weight in order to put my arms through the full range of motion without getting sloppy.

Good luck on your med school exams!

[Paichka]

Sarah,

Normally no, I eat more than just carbs pre and post workout...but I ran out of cottage cheese. :)

Today was great! I missed my back lift though (meetings, blegh) so I'll get that in tomorrow morning -- otherwise:

Breakfast: 8 oz cottage cheese + 1 serving vanilla protein + dry oats

Snack 1: Apple + honey
Powerbar

Lunch: 3 chicken strips
1 cup weird vinegar-coated veggies

Snack 2: 1 serving Kashi cereal
1 powerbar

Workout: 7.1 miles (on road around the camp) in 58 minutes (so roughly an 8:30 minute mile)
40 minutes of volleyball

Dinner: 5 slices turkey (deli meat)
1 cup lettuce & carrots (I made "turkey roll ups")
4 pineapple rings
1/2 cup applesauce
1/2 cup orange jello

So as you can see I was scraping the bottom of the barrel food wise today. The dining hall is usually great, but today they'd run out of most of the things I like to eat. I could've probably done better than chicken tenders for lunch, but oh well. :)

My new protein powder came today -- Chocolate Peanut Butter by Whey Gourmet, plus some more Met-RX Vanilla...hope it's good!

Daily Total: 2040
%F: 18 (43g)
%C: 50 (288g)
%P: 30 (154g)

Not too shabby. I'm annoyed about missing my back lift, but life sometimes intrudes, right? :p

Hope yall had great days!

Sunny

PS -- so we heard today about two soldiers who died when they accidentally lit themselves on fire while wearing ghillie suits. For those of you who don't know, these suits are basically gigantic grass skirts, made for camoflague purposes. So, when you take the human tragedy element out, you actually have kind of a funny (funny ewww not funny ha-ha) story. Two guys, who were wearing what amounts to a flammable carpet, lit themselves on fire while smoking cigarettes. So the new rule is, no soldier may smoke cigarettes while working. Some of my soldiers are going to be REALLY pissed.

[arose70]

Geesh sunny, that's terrible about those soldiers...that is an awesome rule though about no smoking while working. Hopefully nothing like that will happen again.

That protein sounds yummy, let me know how it tastes!

Okay, do you ever just take a day off and not be active?? I mean 7.1 miles today?!! You are turning into an insane marathon gal. I bet you'd have no trouble preparing for one! Have a great day and don't wear one of those ghillie suits any time soon....at least not around any smokers :(

[Megin]

"Not too shabby. I'm annoyed about missing my back lift, but life sometimes intrudes, right?"
-Ha, yea, I guess life comes in to play sometimes. It seems like everyone was doing back today, or at least scheduled to but missed it. Lol, kinda funny.

8:30 min mile for 7 of them....i'd say you were hallin' butt! That is an excellent time- good for you. I bet that felt good!

I also wanted to tell you that you made my morning w/ your post, so thanks!

[Paichka]

Megin --

Hey, that's what I'm here for!

Thanks all! I love lifting back, so I'll do that this afternoon when I get a chance. Normally I take two days off a week, I think I'll scale it back to 1 day off this week because I'm feeling pretty good.

cheers,
Sunny

[Paichka]

AHHHH!

So I didn't get a workout in, because I was too busy running around like a chicken with my head cut off in the wake of this new assignment handed down to my platoon --

We're going to work with INFANTRY guys. For the next 60 days (longer if the Colonel is to be believed) we are leaving the company to go work for a task force of infantry guys who do the perimeter guard for the Victory Base Complex, of which my camp (Camp Liberty) is a small part.

I will be working for the Operations Officer of the task force as the ONLY SECOND LIEUTENANT in a group of captains & majors. My platoon will be doing an infantry job...we won't have to move, thank goodness, and I'll still have access to the internet...this is so exciting!

I'm not explaining this well at all I don't think...but suffice it to say I get to play soldier for at least two months, actually making a difference and doing what I came over here to do.

Won't post my diet, it was crap today. I was running around and I basically ate a ton of crackers and some fudge. :p I'm getting up and going running tomorrow, gotta get back on track.

Hope yall had great ones!
Sunny

[shortsteph]

Wow...busy busy..

Glad you will still have internet and not have to move..

Good luck with the mission..

[taifighter]

AHHHH!

So I didn't get a workout in, because I was too busy running around like a chicken with my head cut off in the wake of this new assignment handed down to my platoon --

We're going to work with INFANTRY guys. For the next 60 days (longer if the Colonel is to be believed) we are leaving the company to go work for a task force of infantry guys who do the perimeter guard for the Victory Base Complex, of which my camp (Camp Liberty) is a small part.

I will be working for the Operations Officer of the task force as the ONLY SECOND LIEUTENANT in a group of captains & majors. My platoon will be doing an infantry job...we won't have to move, thank goodness, and I'll still have access to the internet...this is so exciting!

I'm not explaining this well at all I don't think...but suffice it to say I get to play soldier for at least two months, actually making a difference and doing what I came over here to do.

Won't post my diet, it was crap today. I was running around and I basically ate a ton of crackers and some fudge. :p I'm getting up and going running tomorrow, gotta get back on track.

Hope yall had great ones!
Sunny

RIGHT ON GIRL!! Glad to hear about your good news!!! I'm getting back on track myself, after a hellish weekend. Yay for fresh starts!! :D

[Megin]

Sunny-
In baghdad and doing what you do- THANK YOU is about all I can say. What a tough job and I have so much respect for people in uniform as my brother is in the AirForce. I get so many stories that are not reported in the news and I love battling people who don't appreciate the military as much as they should. Glad that you will still be in contact w/ the internet b/c I love reading your journal and getting feedback from you!
I will write more when I get a chance but it is time to go study for Finals!!


Thanks again for doing what you do and I will check in with you tomorrow!

[Paichka]

Thanks guys! I just had a GREAT run (7 miles) and I'm feeling energized and ready to take on my new assignment.

I'll update all yall this evening!

Sunny

[rockstarsar]

Whew! 7 miles? Geezes ..how long does that take you? Do you stagger sprints or go at a steady distance pace? I'm planning to do my cardio outside around the neighborhood tomorrow. Are you doing the running outside? I can't imagine staying on a treadmill long enough to run 7 miles without going bored out of my mind.

[abbs]

Hi Sunny, just been catching up on your journal. Wow you are just full of energy! How do you do it??? Great to see you are having some awesome days since your little chocolate episode.

Good luck with your new mission, enjoy it but stay safe!!

[Paichka]

Sarah -- I do both outdoor and inside running...I prefer running outdoors, but we had a lot of rain yesterday and so the running trail is muddy as heck. I had to run on the treadmill this morning or else slog through the tank trails in mud up to my knees. :) I just crank up the tunes on my iPod and go for it...it's a little boring, but I just think about how my body is being lazy if it starts complaining.
It depends on what the "point" of my cardio is if I do sprints or steady-state. Today was a long & low day, so I ran it straight. Sometimes I'll do a 4 minute jog/1 minute walk kind of thing, sometimes I warmup for two miles & then do sprints. It all depends. This morning took me 56 minutes.

Abbs -- thanks! Lots of coffee, a little frustration and boredom. :) It's not that hard to be motivated to workout when that's your ONLY outlet for personal time.

later yall!
Sunny

[mizone]

Oh I envy the running Sunny! Nice work! And I think it pretty important to do both indoor and outdoor running. I used to run outside, then my feet started hurting so I went to the treddy for a softer surface, after months of that I thought i'd try outside again - I found its too easy to run on a treadmill all the time, I couldn't even do 20 mins outside - eek!

Hope the new assignment works out well!!!

[shortsteph]

7 miles of running in my dreams... Have a great day.

[arose70]

ohhhhh, so exciting about your new assignment...not sure if I completely understand it but still, I am excited because you are excited! ha! I'd say 7 miles is a great workout too!!! I thought of you the other day when I did two workouts in one day...I was going to post "workout 1" and "workout 2" so I could feel like a rockstar too!

Have you started your new assignment yet? That is pretty awesome that you are the only 2nd Lt in the group...you should be proud!!! Have a good one :)

[taifighter]

Abbs -- thanks! Lots of coffee, a little frustration and boredom. :) It's not that hard to be motivated to workout when that's your ONLY outlet for personal time.

later yall!
Sunny

sunny that is SO true! I have recently began to wonder how anyone could NOT like to workout. I don't care if I'm outside, or lifting weights or just slogging along on the treadmill..its the only time in my day where I can just zone out, listen to loud music and chill. No deadlines, no responsibilities...just me and my body doing our thing! I guess its a blessing in disguise...being so busy our only free time is gym time!! :)

[Paichka]

Hey yall!

I start my new job today -- I work the 1300 to midnight shift, then I get 24 hours off, then I work again. Hopefully it won't be too bad. I'll bring lots of books. :)

My workout yesterday was fine. I did legs.
Squats
2 x 10 @ 70, 120
4 x 6-8 @ 220, 220, 220, 225
2 x 20 @ 120, 130

Bulgarian Squats
3 x 10 @ 80, 85, 90

45 degree Leg Press
4 x 8 @ 340, 340, 340, 340

Sumo Dead Lift
3 x 10 @ 135, 145, 155

Calf Raises
4 x 8-10@ 340, 340, 340, 340

I woke up this morning and went to the gym to get my chest lift out of the way, and it was pretty crappy. I just made it through my chest and one of my shoulder exercises -- didn't hit any triceps isolations. Just felt very tired and run down and not particularly in the mood to lift. I wasn't even in the mood to do cardio! Weird, huh? Last night's workout was great, this morning's was not so much.

Anyway, I'll post again with my diet when I get off work, and I'll tell you guys all about what we're doing!

cheers!
Sunny

[Paichka]

sunny that is SO true! I have recently began to wonder how anyone could NOT like to workout. I don't care if I'm outside, or lifting weights or just slogging along on the treadmill..its the only time in my day where I can just zone out, listen to loud music and chill. No deadlines, no responsibilities...just me and my body doing our thing! I guess its a blessing in disguise...being so busy our only free time is gym time!! :)

This could've been written by me! That's why I take it so hard when I have a bad workout...it feels like I've wasted "me" time.

Of course, curl-up-in-bed-reading-a-book-and-drinking-hot-chocolate-time should not be underestimated, either.

[mizone]

Of course, curl-up-in-bed-reading-a-book-and-drinking-hot-chocolate-time should not be underestimated, either.


On a rainy day...

[StlBarbie]

Great squatting .... Paichka!!!

[terracotta]

Hey yall!

I start my new job today -- I work the 1300 to midnight shift, then I get 24 hours off, then I work again. Hopefully it won't be too bad. I'll bring lots of books. :)

My workout yesterday was fine. I did legs.
Squats
2 x 10 @ 70, 120
4 x 6-8 @ 220, 220, 220, 225
2 x 20 @ 120, 130

Bulgarian Squats
3 x 10 @ 80, 85, 90

45 degree Leg Press
4 x 8 @ 340, 340, 340, 340

Sumo Dead Lift
3 x 10 @ 135, 145, 155

Calf Raises
4 x 8-10@ 340, 340, 340, 340

I woke up this morning and went to the gym to get my chest lift out of the way, and it was pretty crappy. I just made it through my chest and one of my shoulder exercises -- didn't hit any triceps isolations. Just felt very tired and run down and not particularly in the mood to lift. I wasn't even in the mood to do cardio! Weird, huh? Last night's workout was great, this morning's was not so much.

Anyway, I'll post again with my diet when I get off work, and I'll tell you guys all about what we're doing!

cheers!
Sunny

wow.. 225 on squats. :)

My triceps grow really well with the deadlifts I do twice a week and the bench presses.. I'm not even sure why I'm doing isolation lol.. This is why my bicep/tricep day is going to be mostly biceps.

Oh I just realized something.. you probably shouldn't do chest/triceps the day after sumo deads.. my triceps hurt like mad for 2 days after any kind of deadlift.

[arose70]

Hey, no worries about the workout...they can't all be great all the time. Still looks impressive to me though ;) You will be right back hitting the gym hardcore tomorrow. Plus your new schedule will take some getting used to. I'll be looking forward to hearing about it!!!!!!! Guess what??!! My PB intake hasn't gone down but I no longer just crave it!!!! Big step for me, maybe next I'll decrease it by a 1/4 teaspoon lol!!! Have a good one!

[Paichka]

Hey ladies!

So my job is pretty sweet -- there's 18 of us in my platoon, so we're running three groups through two shifts of 12 hours each, 6 people on a shift. That way people work for 12 hours then are off for 24. We're guarding three towers on the west wall of our base. They overlook a farming community, so there's a ton of kids running around, coming up to the towers asking the soldiers for candy and stuff. They're adorable, but obviously we have to be concerned about them because they ARE a security risk...some of the older ones could be carrying grenades. But they all have the sweetest little faces.

Anyway, so we have four people in the towers at any one time, plus a sergeant-of-the-guard, who's job it is to run up and down the towers checking on the soldiers and bringing them food, and then an OIC whose job it is to monitor the radio traffic and make sure shift-changes run smoothly. That's me. It's pretty awesome, we have our own little nook, a group of three small buildings by one of the towers that has a wall around it, its own set of porta-potties and a LAWN. The buildings have a generator that powers lights & air conditioning, so we're setting the largest up as an office. We're going to have a TV, a dvd player, a coffee maker!!!! and cots for people to nap on in between shifts. The BEST part is that we can get the mayor's cell (each base has a "mayor" who takes care of soldiers' living needs) to run a phone & internet line out to our operations center! Once we get it up and running, it's going to be incredibly cool.

Anyway, I got up and had a great workout this morning. Arose, you were so right!

I worked Back & Bis, and threw in a couple of triceps exercises to make up for yesterday.

Breakfast: 6 oz cottage cheese + 1/4 cup oats (real ones, not instant) + 1 serving vanilla protein

Workout: Back/Bis/Tris/Cardio
10 minute elliptical warm-up
Deadlifts:
2 x 12 @ 95
1 x 10 @ 135
4 x 6 @ 175, 180, 185, 185lbs (new PB!!!)

Barbell Bent-Over Rows
4 x 8-10 @ 95, 100, 105, 105lbs

Kneeling High Cable Row
4 x 10 @ 65, 70, 75, 80kgs

Hammer Curls
3 x 6-8 @ 25, 25, 30 (30 was a little too heavy, didn't get full ROM)

Concentration Curls (Hammer Grip)
3 x 8-10 @ 25, 25, 30 (again, 30 was a little too heavy)

Rope Pressdown
3 x 10 @ 50, 50, 50kgs

Cable Overhead Extention
3 x 10 @ 45, 45, 50kgs

I'm starting to get to a place where my triceps are strong enough to lift the weight, but it's really hard to stabilize myself. :p

I finished it off with 20 minutes of HIIT.

I feel good. :D

Post Workout Snack: 1 apple

I'm going to have a big salad with chicken, salsa & guac for lunch...then probably yogurt & protein powder as a snack. I'm actually going to have to write all this stuff down so I remember! Usually I can run by my computer in between meals to log what I ate in fitday...with this new detail, I'm away from my computer all day. :D

Anyway, I have to run...a platoon leader's job is never done. Normally I'd have a full 24 hours off, but I have a ton of meetings with the company commander of the company we're supporting today...he's hilarious. He's infantry, so myself and my two female soldiers are the ONLY THREE women in the entire battalion. He's not QUITE sure how to handle me. It was really funny, when I was talkign to him yesterday he said, "Well, I've never led women before...but I have daughters, so I'm sure it can't be that hard."

HAHAHA.

Anyway.
Have a great one!
Sunny

[Paichka]

wow.. 225 on squats. :)

My triceps grow really well with the deadlifts I do twice a week and the bench presses.. I'm not even sure why I'm doing isolation lol.. This is why my bicep/tricep day is going to be mostly biceps.

Oh I just realized something.. you probably shouldn't do chest/triceps the day after sumo deads.. my triceps hurt like mad for 2 days after any kind of deadlift.

Deadlifts don't bother my triceps too much, but when I make up my new routine, I'll switch it up and see if it makes any difference. :) Thanks for the heads up.

And 225 is just my parallel weight...I'm not going ATG on those! I think on one of my leg days, I'm going to do my squats ATG, the other I'll do them just parallel. I'm so proud of my weight, it's going to be really hard to cut it in half so I can go all the way down...hopefully that won't hurt my knees too badly.

With all the pushups I do, I probably don't need to work my triceps in isolation either...I'm kicking around the idea of cutting out isolation work altogether, at least during my HST-phase. We'll see. :D

cheers!
Sunny

[Paichka]

Great squatting .... Paichka!!!

Thanks!

You know, I never explained my name, did I?

Paichka means "little paradise" in Russian. I love russian, I've taken it since I was in middle school. My AIM handle used to be Krasivaya, which means "beautiful"...then I decided that was getting too big of a head, so I switched it up.

Solnechka (Little Sun, Little Sunshine) probably would've been more appropriate.

laters!
Sunny

[Emma-Leigh]

Deadlifts:
2 x 12 @ 95
1 x 10 @ 135
4 x 6 @ 175, 180, 185, 185lbs (new PB!!!)
Woo hoo!!! GREAT lifting Paichka! I love hitting PBs! :D


Hope the rest of your day was just as good!

[StlBarbie]

Thanks!

You know, I never explained my name, did I?

Paichka means "little paradise" in Russian. I love russian, I've taken it since I was in middle school. My AIM handle used to be Krasivaya, which means "beautiful"...then I decided that was getting too big of a head, so I switched it up.

Solnechka (Little Sun, Little Sunshine) probably would've been more appropriate.

laters!
Sunny

I was curious about your name ... what an awesome explaination!!! That is really cool! Although I love "little paradise", "Little Sunshine" fits you so........well! I am glad things are going well for you oversees. I am sure it is very difficult but what an incredible life experience you are having! I am sure your commander doesn't know quite what to do with you ... hell, you could probably squat him!!! I love the those atg squats .. although lighter, they are certainly felt!

Have a great day Paichka!!

[vanessa40]

Just wanted to say hello again..it's been awhile since i posted but i do love to read your journal.. anytime i need to switch around my routine i come here ..thanks..

Vanessa

[arose70]

That is really cool about your name, and you know what?? I just realized that I have been spelling it wrong all this time!!!!!!!!! :( Sorry

What does Valkyrie mean if you don't mind me asking?

Ahhh, and you hit it hard today at the gym!!!! That's great! AND a new PB!!!!! Wow, impressive, keep up the good work!

Congrats on the new assignment again and stay safe out there.

[Megin]

Just checkin' in to make sure everything is going smoothly and it looks like you are doing GREAT!
Nice w/o the other day- very impressive

Have a great weekend!

[sb_cali]

I've been meaning to ask you for some advice, so I hope you don't mind, but what kind of workout could/can one do on a rowing machine? We have some in the gym and while I've done a steady row for 15 minutes at a time (need to work on increasing my time on it), I'm not sure what else I can do to make it work better for me. Any suggestions would be very much appreciated :D

And - wow! a new PB on deads.. Congrats! Your squat is mighty impressive too.

sb_cali

....I enjoy reading your journal!

[terracotta]

I've been meaning to ask you for some advice, so I hope you don't mind, but what kind of workout could/can one do on a rowing machine? We have some in the gym and while I've done a steady row for 15 minutes at a time (need to work on increasing my time on it), I'm not sure what else I can do to make it work better for me. Any suggestions would be very much appreciated :D

And - wow! a new PB on deads.. Congrats! Your squat is mighty impressive too.

sb_cali

....I enjoy reading your journal!

you mean the rowing machines that you have to use your legs for? because I think those are unhealthy for your knees.

[rockstarsar]

What does Valkyrie mean if you don't mind me asking?

A valkyrie is like a siren, a temptress. :P You silly thing, Sunny.

[sb_cali]

you mean the rowing machines that you have to use your legs for? because I think those are unhealthy for your knees.

All I know is that there's some machines in our gym called Concept II. The seat slides back and forth and there's a handle that's attached to this spinning thingy. (boy THAT sounded girlie, didn't it :D )

[terracotta]

All I know is that there's some machines in our gym called Concept II. The seat slides back and forth and there's a handle that's attached to this spinning thingy. (boy THAT sounded girlie, didn't it :D )

yeah those ones. I'm pretty sure those wear out the cartildge in your knees. But I'm not certain.

[terracotta]

Sunny,

that mission sounds great. You finally get to do something important. That's funny about you being the only 3 girls and him saying he doesn't know what to do but he had daughters lol.. and the way you put that about the cute kids and the grenades.. you made me laugh.

[Paichka]

Hey yall! Just checking in between shifts...I'm going on my long run today so I'll post that later...my diet has been HORRIBLE, not in terms of how much I've been eating but it terms of WHAT I've been eating.

Anyway, Sb_Cali, as long as you practice good form you'll be fine on the Concept II. If you want to use rowing lingo, that's an ergometer you're playing around on -- affectionately known as an "erg". When you're working out on it, you're "erging", which also sounds like something you might do right after a hard practice into the nearest trashcan. :D

I'll post a couple of good ones -- but here's two off the top of my head that we used to do.

3 x 20 minutes -- 5 min @ SR 20 (6K pace), 5 min @ SR 22 (6k - 5sec), 5 min @ SR 24 (6k), 5 minute @ SR 26 (6K - 5sec) (keeping your screen on the split per 500m setting, keeping your average split at or below your 6k pace. Mine used to be 2:08. The fan setting should be on 4).

2 or 3 x 2000 - 1000 - 500 - 100m (less than 8min, less than 4min, less than 2min, as fast as you can -- SR 28-30)

Have fun!

Sunny

[Paichka]

A valkyrie is like a siren, a temptress. :P You silly thing, Sunny.

Re-check your Norse mythology, girliepie. ;) A Valkyrie is a woman warrior spirit that used to attend Odin in battle...they would choose from among the fallen who would be accepted into Valhalla.

Sunny

[Briar]

rowing machines/concept II or whatever you want to call them. They are one of the best peices of cardio equipment you could use, they do not at all bugger your knees. I was a rower at school an trained on them about 7 days a week and no probs. Got super fit though.

If you can handle them for 30-40 min they are the best. I hate them now because i used them so much but wish i could get back on, i feel sick when i even look at them thinking about all the 2000m time trails we had to do and i literally threw up or fell of the machine after. Think of about 7.5 min of totally anerobic lung burning, leg killing madness. YUCK

OH MY GOD NEVER AGAIN.................................

[sb_cali]

Anyway, Sb_Cali, as long as you practice good form you'll be fine on the Concept II. If you want to use rowing lingo, that's an ergometer you're playing around on -- affectionately known as an "erg". When you're working out on it, you're "erging", which also sounds like something you might do right after a hard practice into the nearest trashcan. :D

I'll post a couple of good ones -- but here's two off the top of my head that we used to do.

3 x 20 minutes -- 5 min @ SR 20 (6K pace), 5 min @ SR 22 (6k - 5sec), 5 min @ SR 24 (6k), 5 minute @ SR 26 (6K - 5sec) (keeping your screen on the split per 500m setting, keeping your average split at or below your 6k pace. Mine used to be 2:08. The fan setting should be on 4).

2 or 3 x 2000 - 1000 - 500 - 100m (less than 8min, less than 4min, less than 2min, as fast as you can -- SR 28-30)

Have fun!

Sunny

Thanks Sunny! I'm can't wait to give this a try. I've only done these machines for 5, 10 or 15 min at a time so this should be a challenge! I guess I never thought about it being an ergometer. My old gym used to have an UBE and while it looked easy it was killer.

Thanks for the warning Briar, I probably should make sure my form is right on too. Last thing I want is to mess myself up now that I'm on a roll ;)

Thanks again... Enjoy your run!

[Paichka]

Hey all!

I decided to take a rest day today -- my body is aching and I'm really tired -- working the midnight shift is going to take some adjustment. :) I'll get up in the morning and get a run in...that way I'll have gotten four good cardio sessions in this week, which is less than I normally do but still okay.

Today's diet was a little odd --

Midnight: 2 eggs + 2 pancakes + 2 sausage patties

8am: 1 bagel + PB, 1 slice raisin bread, 1 slice whole wheat bread, cream cheese, strawberry jelly & 1 cup melon

11am: 1 cup kashi Heart to Heart

1pm: 1 apple + 1 serving protein powder

8pm: 1 apple

Daily Total: about 2200
%F: 32 (80g)
%C: 50 (289g)
%P: 18 (90g) <-- oof

Luckily we're working out a new schedule where I don't have to be onsite for an entire guard shift -- that ought to enable me to keep to a normal sleep schedule & eating schedule.

Right now I'm beat...hope yall had great ones!
Sunny

[StlBarbie]

You certainly deserve a rest day Paichka!! Enjoy it!!

sb cali, I bet you will LOVE the Concept II Rower!! I have used it for years and it is one of my favorite pieces of equipment in the gym!! I have never experienced any sort of knee problems because of it! Let us know, how it works out!

[Paichka]

Just PLEASE make sure your form is good...

I HATE it when I go in the gym and see people looking herky-jerky on the thing.

Proper form -- when you're sitting on the seat with your legs at 90 degress and your arms in front of you, your arms should be on either side of your knees. Your back should be straight -- imagine it as if you are doing a deadlift, you don't want your back to curve. Your lower back should remain straight, all the bending motion should be through your hips.

When you move up the slide to what's called the "catch" (this is the part of the stroke where your oar would enter the water) your legs should be fully compressed, your back straight and your shoulder blades forward -- imagine doing a bent over row. You pause here at the catch.

The next part of the stroke is called the drive. You push off with your legs keeping your back at the same slightly-bent-forward angle as in the catch. Your arms are still straight out in front of you. Once your legs are almost fully extended you begin to pivot back at your hips. Your back should be at a roughly 130 degree angle with your legs.

The next part of the stroke is called the finish. This is where you pull your arms in -- nice and high, try to hit right at the band of your sports bra. Most of the pulling should be with your traps -- your shoulder blades slide back to a compressed position and your arms just follow. If your arms are getting tired, you're not using enough of your back.

Moving from the finish back to the catch -- your arms should not pause at the finish, but touch your chest then bounce immediately back out -- imagine the handle is on a track. Extend your arms fully, followed by your back pivoting at your hips (aim for slightly less than 90 degrees, maybe like 70 degrees with your legs) then your legs compress up the slide to the catch.

Until you get comfortable with the stroke, keep your stroke rating low -- roughly 18 to 20 spm. Make sure you aren't keeping a death grip on the handle -- imagine it's a bird or something you just want to have a good grip on, but you don't want to crush.

Here's a helpful link:
http://home.hia.no/~stephens/sprack.htm

Hope that wasn't horribly confusing!
Sunny

[Paichka]

So my diet today was interesting...getting protein is turning out to be a bit of an issue.

Breakfast: 4 oz cottage cheese + 1/4 cup oats + vanilla protein

Snack: 4 oz cottage cheese + 1/2 cup oats + honey

Lunch: Powerbar + orange (!!! they forgot to bring me lunch)

Dinner: Tuna salad w/ provolone cheese on hoagie + 2 cookies

Daily Total: 2000?
F: 55g
C: 212g
P: 103g (!!!)

I didn't work out today again...blah. I'm definitely getting up and running tomorrow (today) though...gotta...I haven't taken two days off in a row in the longest time...I'm starting to feel like a bit of a slacker.

Sunny

[terracotta]

Just PLEASE make sure your form is good...

I HATE it when I go in the gym and see people looking herky-jerky on the thing.

Proper form -- when you're sitting on the seat with your legs at 90 degress and your arms in front of you, your arms should be on either side of your knees. Your back should be straight -- imagine it as if you are doing a deadlift, you don't want your back to curve. Your lower back should remain straight, all the bending motion should be through your hips.

When you move up the slide to what's called the "catch" (this is the part of the stroke where your oar would enter the water) your legs should be fully compressed, your back straight and your shoulder blades forward -- imagine doing a bent over row. You pause here at the catch.

The next part of the stroke is called the drive. You push off with your legs keeping your back at the same slightly-bent-forward angle as in the catch. Your arms are still straight out in front of you. Once your legs are almost fully extended you begin to pivot back at your hips. Your back should be at a roughly 130 degree angle with your legs.

The next part of the stroke is called the finish. This is where you pull your arms in -- nice and high, try to hit right at the band of your sports bra. Most of the pulling should be with your traps -- your shoulder blades slide back to a compressed position and your arms just follow. If your arms are getting tired, you're not using enough of your back.

Moving from the finish back to the catch -- your arms should not pause at the finish, but touch your chest then bounce immediately back out -- imagine the handle is on a track. Extend your arms fully, followed by your back pivoting at your hips (aim for slightly less than 90 degrees, maybe like 70 degrees with your legs) then your legs compress up the slide to the catch.

Until you get comfortable with the stroke, keep your stroke rating low -- roughly 18 to 20 spm. Make sure you aren't keeping a death grip on the handle -- imagine it's a bird or something you just want to have a good grip on, but you don't want to crush.

Here's a helpful link:
http://home.hia.no/~stephens/sprack.htm

Hope that wasn't horribly confusing!
Sunny


I thought that was a good description. I think I've just seen too many people doing it wrong and so I thought it would be bad for your knees lol..

You probably need a couple of days off from the training anyways.

[Briar]

oh god i know, i cringe when i see people on the rowing machine looks like they are about to rip there shoulders off or wack themselves in the face. I have been so tempted many times to go up and correct them, but i have held myself back.

I spent 4 years perfecting my technique for racing and it is just horriable to watch how somepeople do it and think its working well for them.

[Paichka]

Had a great run this morning, with a hill in it and everything!

Took about 40 minutes, but it was probably only about 4 miles (we took a little break at the top of the hill). It just felt good to get back into the groove of running after a couple of days break...

Now I'm eating my favorite breakfast and getting ready to start my day...I'll get my leg lift in this afternoon before my round of meetings, then I go on-shift at midnight.

Hope yall are having great ones!

Briar -- what shells did you all row in? you mentioned an 8 earlier, were you port or starboard? what seat?

Terra -- haha yeah, people don't realize that machine should come with an instruction manual.

Sunny

[Briar]

Glad you had a good run, doesnt it feel fantastic when that happens.

Um we never really talked in "shells" what do you mean? I rowed in a single, double, four, quad and an eight. The eight races would have to be my fav though. I usually stroked most of my boats so that would be starboard i guess unless im in a sculling boat. What about you?

I miss it though!!!

[Paichka]

A shell is just the boat itself. :) We rowed in vespolis primarily...great company. Millenniums are fantastic boats.

Our boats were always port-rigged so our stroke was a port. I could row either side but I prefered port. I didn't like to stroke, much prefered it in the "Engine Room" (6, 5, 4, or 3 seat). I was always a little big for bow, but sometimes my coach would stick me back there. I had pretty good technique so I stablized the boat if we were having an off day.

8 races were always my favorite too. Hate rowing in a single, I'm always afraid I'm going to crash into something! :p

Sunny

[sb_cali]

Just PLEASE make sure your form is good...

I HATE it when I go in the gym and see people looking herky-jerky on the thing.

Sunny

Sunny thanks for the rowing form description. Dang... I sure hope I wasn't one of those people looking herky-jerky. :eek: I think I'll be reading your post (I printed it out) several times.

Oh and Briar, I know how you feel when you see someone with bad form. It's all I can to do not say anything too... although I certainly hope someone would correct my form, especially if I'm gonna hurt myself. Hopefully I'm not too *off* on the rowing form :D

There aren't any rowing clubs here, BUT there is an outrigging club. I've often thought that would be fun. Ironically I have a shirt from when I took a trip to England and cruised around Oxford for a while. I found this really cool long sleeve tee with all of the Oxford blades shown. Only problem is that when I wear it people think I actually rowed and are eager to talk to me about it. I think they're disappointed when I tell them I was just a tourist. :)

[Paichka]

Rowers love to talk about their sport...it's still rare enough in the states that finding anyone who knows what you're talking about is a great thing. :)

Had a great leg lift today.

Squats (ATG, so my weight is lower)
2 x 12 @ 50, 70
4 x 6 @ 100, 110, 110, 120 (ooooowwwwwch)
2 x 10 @ 130, 140 (just to parallel)

Plies:
4 x 8 @ 220, 220, 230, 240

Overhead Lunges
3 x 8 @ 45, 45, 45

Glute Ham Raises
3 x 12 @ bodyweight

Calf Raises (bodyweight)
3 x 30 (10 toes straight, 10 toes in, 10 toes out)

I decided to nix the second run today, I was really beat...I was GOING to sleep, but I keep getting interrupted. I think today is going to be another really tiring one!

hope everyone else is doing well,
Sunny

[terracotta]

Make sure you get your sleep!

Have you ever had someone check your parallel? I thought parallel was not quite so low. It turns out my full range of motion is parallel. My hip flexors are ridiculously inflexible. I know.. I should start up those yoga exercises. (my forward bend is depressingly close to upright sitting).

[rockstarsar]

Great job!


Calf Raises (bodyweight)
3 x 30 (10 toes straight, 10 toes in, 10 toes out)

Ooh, interesting ..I've been doing toes out, which muscle does toes in target primarily?

And hey, Duke IS a very awesome school too. :P I'm guessing you go there?

[Paichka]

Sarah -- I have no idea what muscle it targets...I just know I feel it more on the interior of my calf (the medial edge) when I move my toes in. I used to know whether that was the gastrocnemius or the soleus longus...but my anatomy classes were ages and a day ago and I've forgotten. :-)

And yeah, I went to Duke. Graduated last May.

Terra -- I know, I know...I need sleep desperately but what can I do? I mean, it's not like I can sleep on shift, and my commanders have me running around doing crazy stuff for them all day when I'd normally be sleeping. Thank god this isn't for too much longer.

Oh holy moses on a bicycle...I've been in the army a whole year on May 7th! Crazy huh? yeesh.

Sunny

[Megin]

Sorry, I had to jump in and answer the calf question. It is my fav. body part to work. Here is a really good article if you wanted to know the anatomy and the dif. exercises to hit all the calve muscles.
http://www.bodybuilding.com/fun/ms-fit10.htm

Awh, Sunny, I hope that today isn't too tough for ya. You need sleep!! It is just as important as working out as you prob. already know that.
Wow, the army for a year! Congrats- how long do you plan on being active?

Hope the day gets better!

[Briar]

Yea i think rowers are the "proud" type and love talking about it to anyone that wants listen. I know i did when i was actually rowing as it is pretty much your life.

Yea i would love to go up and correct people but i feel they will just scoff at me and class me as a no it all. Not something i want to be.
But you can do more harm than good if your not careful. Im sure you are fine if you follow the awesome description above. Just try and remember when forward on the slide and you knees are bent, push with your legs til they are almost straight try not to move much else then start to extend your back and lastly the arms follow and bend to bring the bar up to just below the nipple line. The bar should pretty much follow a straight line. i find it so funny when it looks like people are going over mountins with there arms it cracks me up. i remember seeing this one man on the machine and i laughed so hard i just about fell of the treadmill. Then on the way back to the front of the slide you legs at this stage should be straight arms straight and back straight. Lean forward as far as your hamstrings will allow and then start to bring up you legs. Once you get the technique down you will find it really confortable and shouldnt experience any problems.

Sunny
I think we had a millennium as our 2n eight and lucky enought to have the previous olympic eight. man did that feel fantastice to row in.

Yea our eight seat was starboard. I was able to row either side to and sometimes would get chucked into the power house and i had the fastest 2000m rowing machine score. I to was a little big for bow and was a funy day when i got put in there for training sometimes.

[Paichka]

Funny how much rowers resemble bodybuilders, hmm? Everybody likes talking about their passion.

Anyway, I got a decent workout in considering I hadn't really slept (dozed maybe for a couple of hours) in almost 36 hours. My diet was pretty poor again today...it's so hard to eat properly when I have someone else bringing me my meals.

Midnightish: Yogurt + protein powder + oats

4am: Chocolate candies (500 cals worth)

6am: 1 bagel, 2 egg whites, 1 chocolate muffin

10am: 1 bagel + 3 strips bacon

2pm: 1 apple

Workout: Chest/Shoulders/Triceps
20 minutes on elliptical

Bench Press
2 x 12 @ 45
2 x 10 @ 95
4 x 6 @ 115

Machine Incline Press
4 x 10 @ 98lbs

Machine Flyes
3 x 10 @ 49kgs

10 minutes on elliptical

Chest Dips
3 x failure @ bodyweight (6-8 reps)

1 arm cable skullcrushers
4 x 10 @ 15, 20, 25, 25

Machine pullovers
3 x 10 @ 42kgs, 56kgs, 62kgs

10 minutes on stairstepper

Machine Military Press
4 x 10 @ 60, 70, 70, 70lbs

Dumbbell Lateral Raises
3 x 10 @ 15lbs

5:30pm: 5 oz chicken + salsa + small pita
2 cups salad

Daily Total: 2039
%F: 24 (55g)
%C: 52 (265g)
%P: 24 (119g)

Maybe I should do the chow run tomorrow. :) Anyway, I haven't slept in ages, so I'm going to shower and then hit the hay. I hope you all had great days!

Sunny

[sb_cali]

3 x 20 minutes -- 5 min @ SR 20 (6K pace), 5 min @ SR 22 (6k - 5sec), 5 min @ SR 24 (6k), 5 minute @ SR 26 (6K - 5sec) (keeping your screen on the split per 500m setting, keeping your average split at or below your 6k pace. Mine used to be 2:08. The fan setting should be on 4).

2 or 3 x 2000 - 1000 - 500 - 100m (less than 8min, less than 4min, less than 2min, as fast as you can -- SR 28-30)

Have fun!

Sunny

Hi Sunny,

Man, just reading your post about being up at night and then that workout... you must be exhausted! I hope you get some good sleep. :)

About the rowing: I tried something *like* your first workout today. Since it was my first time actually paying attention to what I was doing, it wasn't exactly the workout you posted. But... I set the fan to 4. Kept the screen on the split per 500m setting. I actually ended up doing 10 minutes at 23-24 SR and the 2nd 10 minutes at 26. I feel pretty good about my form. Where you had 2:08, mine said 2:32... although I'm not sure if that's really bad or what. I only did 20 minutes - then went to jog on the treadmill. I'll try to work up to 40 minutes next.

The only other question I had was about the toe-clips (straps? not sure what they're called) How tight and at what point should they cross your foot. I have them crossing about 1" below my toes...???

Thanks for all the help.

[taifighter]

Funny how much rowers resemble bodybuilders, hmm? Everybody likes talking about their passion.

Anyway, I got a decent workout in considering I hadn't really slept (dozed maybe for a couple of hours) in almost 36 hours. My diet was pretty poor again today...it's so hard to eat properly when I have someone else bringing me my meals.

Midnightish: Yogurt + protein powder + oats

4am: Chocolate candies (500 cals worth)

6am: 1 bagel, 2 egg whites, 1 chocolate muffin

10am: 1 bagel + 3 strips bacon

2pm: 1 apple

Workout: Chest/Shoulders/Triceps
20 minutes on elliptical

Bench Press
2 x 12 @ 45
2 x 10 @ 95
4 x 6 @ 115

Machine Incline Press
4 x 10 @ 98lbs

Machine Flyes
3 x 10 @ 49kgs

10 minutes on elliptical

Chest Dips
3 x failure @ bodyweight (6-8 reps)

1 arm cable skullcrushers
4 x 10 @ 15, 20, 25, 25

Machine pullovers
3 x 10 @ 42kgs, 56kgs, 62kgs

10 minutes on stairstepper

Machine Military Press
4 x 10 @ 60, 70, 70, 70lbs

Dumbbell Lateral Raises
3 x 10 @ 15lbs

5:30pm: 5 oz chicken + salsa + small pita
2 cups salad

Daily Total: 2039
%F: 24 (55g)
%C: 52 (265g)
%P: 24 (119g)

Maybe I should do the chow run tomorrow. :) Anyway, I haven't slept in ages, so I'm going to shower and then hit the hay. I hope you all had great days!

Sunny

Ok, tonight...I'm going to make a wish to the bodybuilding fairy...
"Please, please make me as strong as Sunny. Even just ONE set of bench presses at 95lbs. Pleeeease??"
:D
But seriously, holy macaroni Sunny!! What a fantastic workout :)
Is this new assignment you have mean a lot less sleep? You put in a better workout then I do most days with 6 or 7 hours. I gotta start sucking it up!!!


PS. Congrats on your army anniversary ;) So proud to know you!

[Megin]

Sunny-
Feels like I havn't posted in your journal for a while and bam, what a w/o! Great job.
Bench 4x6 at 115# Humm, I am gonna have to try that one tomorrow!

Yes, it is tough to eat right when people bring you food! But hey, you deserve those chocolates- you worked darn hard for them. Get some sleep girl- it is good for you!!

[Paichka]

Hi Sunny,

Man, just reading your post about being up at night and then that workout... you must be exhausted! I hope you get some good sleep. :)

Oh I did...I slept from about 6 yesterday evening to about 7 this morning...it was lovely. :)




About the rowing: I tried something *like* your first workout today. Since it was my first time actually paying attention to what I was doing, it wasn't exactly the workout you posted. But... I set the fan to 4. Kept the screen on the split per 500m setting. I actually ended up doing 10 minutes at 23-24 SR and the 2nd 10 minutes at 26. I feel pretty good about my form. Where you had 2:08, mine said 2:32... although I'm not sure if that's really bad or what. I only did 20 minutes - then went to jog on the treadmill. I'll try to work up to 40 minutes next.

Okay, this is great! Since you aren't used to the erg yet, 20 minutes is just fine. I suggested a low SR because that's easier to work on your form, AND when you're doing power workouts (seeing how low you can get that 500m split) it's MUCH harder because you don't have momentum working for you. 2:32 is fine -- that's about where most people start out. You'll find that the split drops as your form improves and you become more comfortable with the erg.

This was what I used to post (just for a frame of reference, remember, I rowed in both HS and college):

For 5-stroke max (you pull as hard as you can for 5 strokes): usually about 1:30 or so was as low as I could get it.

For 2000m: about 1:52/500m (works out to about a 7:27 which is middlin' for collegiate...all the REALLY good college rowers get sub-7:25 usually)

For 6000m: about 2:05/500m (works out to be about 25 minutes, which is pretty good...I was always more of an endurance rower than a sprinter)



The only other question I had was about the toe-clips (straps? not sure what they're called) How tight and at what point should they cross your foot. I have them crossing about 1" below my toes...???

It's different for different people. I have a size 9.5 foot, so usually I'd adjust the clips to the 3rd hole down with the straps crossing about an inch below my toes. You want your heels to be able to come off the board at the catch, but you want the ball of your foot snug against the board.

A note on rhythm: the recovery part of the stroke should take 2-3 times as long to complete as the drive. So, when you're rowing, try to keep that rhythm in your head. DRIVE...one, two, catch....DRIVE...one, two, catch...DRIVE...one, two, catch. That will keep you from exhausting yourself and will force you to work on breathing & form. Obviously as you get into higher stroke ratings (28-32) that ratio will get smaller.

This is why I want to be a crew coach...man I miss rowing! I love this sport!

cheers,
Sunny

[Paichka]

Hey yall!

So I slept for like, 12 hours last night. It was the greatest. I work the noon to midnight shift today, which is the best one because it lets you have a sort-of normal sleep schedule.

Anyway, I got up and went to the gym...only had time to lift (only really FELT like lifting) so I'm going to bring my workout gear to the job site with me and try to get some HIIT in on my breaks.

Tai -- yeah, this new detail is a killer. We're essentially working 36 hour days, so you work for 12 hours then you're off for 24. We have a lot of stuff to take care of in our "off" time though, so it can be really rough. Like they have to do maintenance on our vehicles, I have to go to meetings and make up training schedules, etc. I'd been up for about 36 hours straight last night and one of my friends came banging on my door saying, "The final game in our volleyball tournament is tonight! we NEED you!" and I almost kicked him in the shins. :p Suffice it to say, they won the tournament WITHOUT my help.

Megs -- 115, dear-heart...I might die if it was 155. :D My MAX for 6 reps is 125, but I didn't have a spotter yesterday so I lowered the weight a bit. Thanks for saying so.

Anyway, today's workout --

Breakfast: 135g strawberry yogurt + protein + 20g oats

Back/Biceps/Abs

Deadlift
2 x 12 @ 95
1 x 10 @ 135
4 x 6 @ 185, 190, 190, 195

Olympic T-bar Rows
4 x 8 @ bar + 70, bar + 80, bar + 90, bar + 95

Assisted Pullups/Chins
3 x 5 chins, 5 pullups @ 35, 30, 30, 25kgs

1 arm cross-body cable pulldown
3 x 10 @ 25, 30, 30kgs

Biceps Cable Tri-Set (3 x 8-10 reps each exercise)
Reverse Curls 20, 20, 25kgs
Hammer Curls 30, 30, 35kgs
Bar Curls 30, 25, 30kgs

Roman Chairs 3 x 15
Ultimate Crunches 3 x 10
Weighted Crunches 3 x 15 @ 25, 35, 35lbs

Felt pretty good! My deads are almost over 200, which will be a new record for me. :D I love lifting my back. Makes me feel really strong. It IS pretty hilarious though that I deadlift almost as much as I squat...do I have a freakishly strong back or just weak legs? :p

later yall!
Sunny

[Emma-Leigh]

Back/Biceps/Abs

Deadlift
2 x 12 @ 95
1 x 10 @ 135
4 x 6 @ 185, 190, 190, 195
:eek: 195#!! WOO HOO!!! Great numbers!

All that rowing has CERTAINLY done your back good... Love it!



It IS pretty hilarious though that I deadlift almost as much as I squat...do I have a freakishly strong back or just weak legs? :p
LOL - Don't worry, for you, I'd say you have a freaky strong back! :p

[Megin]

Hehe, slip of the finger- I ment 115# lol.
Hey, what are olympic t-bar rows? Sounds interesting is it a back exercise

[Paichka]

So I actually managed to do 30 minutes of running/HIIT out at the site today...I was impressed with myself.

I was less impressed with the 5 croissants I scarfed, but oh well. I think I'm just going to chalk this week up to crappy eating and get back on schedule Monday when I'm not on this detail anymore and I can eat at MY dining facility the foods that I want to eat and not what my soldiers bring me out of a misplaced desire to fatten me up. :p

Emma -- thanks! My back is my favorite muscle group...too bad my chest lags so badly. :D

Megin -- well, that's just what -I- call them, because we don't have a t-bar rowing machine here. I get a 45 pound olympic bar, and weigh one end down under a 45 pound plate or wedge it up against a wall in a corner. Then I put plates on the other end, and straddling the bar with my hands just under the collar, do a row. I feel it right in the middle of my back.

Anyway, tomorrow is my long run (gotta work off that pound of saturated fat I consumed today...5 croissants, could you just die?) so I'm gonna hit the hay...hope everyone is happy & healthy!

Sunny

[Briar]

oh well just pass it off as a bad day and start all again tomorro. Im sure with the way you have been eating and working out it wont do any harm and prob gave a bit of a shock to your system. I used to have those days to where one is just never enough.

[arose70]

It looks like I'm not the only one who's starting over on Monday! Well, we've been stressed lately haven't we? Great job keeping the workouts though...I have given up until Monday...I'm just too busy and exhausted. So you'll be done on your detail starting Monday? Or do you rotate with another group? So your doing like, a marathon tomorrow for your long run?! I wouldn't be surprised! hahaha!!! It'll be great though to get back on a regular sleeping schedule. Have a great day!

[sb_cali]

This is why I want to be a crew coach...man I miss rowing! I love this sport!

cheers,
Sunny

Hey Sunny, just consider yourself my long-distance coach ;) I really appreciate all the tips - next time I'll be more aware of my rhythm too.
I'm so glad I'm getting some variety in my cardio :D This is fun!

oh and I'm sure the 5 croissants won't even make a dent in your progress...

sb_cali

[rockstarsar]

Don't sweat the croissants, Sunny! You're doing too well to let one day of saturated fat and simple carbs screw up your progress.

Ugh, I'm so bored. Got home early from school.

[terracotta]

So I actually managed to do 30 minutes of running/HIIT out at the site today...I was impressed with myself.

I was less impressed with the 5 croissants I scarfed, but oh well. I think I'm just going to chalk this week up to crappy eating and get back on schedule Monday when I'm not on this detail anymore and I can eat at MY dining facility the foods that I want to eat and not what my soldiers bring me out of a misplaced desire to fatten me up. :p

Emma -- thanks! My back is my favorite muscle group...too bad my chest lags so badly. :D

Megin -- well, that's just what -I- call them, because we don't have a t-bar rowing machine here. I get a 45 pound olympic bar, and weigh one end down under a 45 pound plate or wedge it up against a wall in a corner. Then I put plates on the other end, and straddling the bar with my hands just under the collar, do a row. I feel it right in the middle of my back.

Anyway, tomorrow is my long run (gotta work off that pound of saturated fat I consumed today...5 croissants, could you just die?) so I'm gonna hit the hay...hope everyone is happy & healthy!

Sunny

Hi Sunny! I'm sure you'll be fine! Your body won't absorb all of that fat anyways.. there is a limit to what it will accept in one day. I can imagine how sick you must have felt after! I'm sure everything will go back to normal once your mission is over.

[Paichka]

Guys, thanks. Really. It made my day when I signed on and saw I had so many replies to my little pastry-binge.

Terra -- actually, I didn't feel sick at all, I felt HUNGRY. I was starving, which was why I ate them in the first place. I couldn't understand why, but I think it's because my body is extremely confused right now. It doesn't understand why I'm not sleeping when I'm supposed to, why I'm not eating the way I was a week ago, and why I'm stuffing it full of high glycemic foods. It's probably something very science-y and complicated related to my blood sugar...but suffice it to say, all I felt after that 5 croissant was guilt. :p

Briar -- Thanks! It's terrible that sometimes our bodies rebel, isn't it?

Arose -- I hear you, hon...concentrate on your exams and things, a couple more days aren't going to put a dent in EITHER of our programs...we're both still rockstars.

Sarah -- I'm going to try not to let the evil simple carbs ruin my day, but I WILL let the spectre of them power my run today. "Oh no you don't, quads, you will NOT crap out on me...we have to work off those pastries! keep it up!" I talk to my body during my runs. We have a very tense working relationship right now, my muscles and me. :D

Sb_Cali -- how's the erg working for you? Getting sore in your lower back yet? Just wait until it hurts to go down stairs...:p I'm happy to coach you any day...I'm just glad I can help!

The detail is for the next 60 days, but I don't have to actually run a guard shift after Monday. Then I can get myself back on a normal schedule...I'll still have to run around and check on my guys, but it'll be easier for me to make time for healthy eating, rather than depending on someone else to provide me food, etc. I'll also be able to get back into a normal sleep schedule. My only responsibilities will be to resource the mission and go to meetings. :) The life of an officer!

Hey, if you guys like Lifehouse or 3 Doors Down, you might really like Powderfinger. I just discovered them and I'm obsessed. :) They've been around since 2001 though..."My Happiness" and "Up and Down and Back Again" are FANTASTIC workout songs.

I'll post after my run! 7-10 miles, that's the goal. :D

Sunny

[Megin]

Hey, if you guys like Lifehouse or 3 Doors Down, you might really like Powderfinger. I just discovered them and I'm obsessed. :) They've been around since 2001 though..."My Happiness" and "Up and Down and Back Again" are FANTASTIC workout songs.

I'll post after my run! 7-10 miles, that's the goal. :D

Sunny

Row, Row, Row, your boat- ha, I can def. see you doing that. You posted it in Powells Journal and I laughed!

-3 Doors Down,Yup there are going to be here in concert Saturday and guess who will be there? Me! (well, along w/ a bunch of other drunks)
Thanks for the suggestion on powderfinger. Just dl them and it is def. gonna get me through today's cardio!!

Have a good run and stop yelling at your quads, they do good work!