~amysuds workout journal~ - Page 2

amysuds · 01-24-2009, 06:36 PM

Before I talk about today's workout, I want to mention last night's HIIT. I decided to stick to my plan of treadmill sprints. After warming up I walked at 4mph at 12% incline and added in sprints on and off for 20 minutes followed by the cooldown. I was absolutely struggling to keep control. Those are very difficult for me and I couldn't catch my breath in between the sprints. By the time I got to the final 3 or 4....I was yelling "MERCY!". I don't recall ever screaming that before...must have been from staring at Mel Gibson's Braveheart pic in my gym.
Today was a good shoulder and arm workout. My intention today was to increase the reps at the same weight I was at last week. I kind of know that the frequency of adding weight to these exercises will be a slow process for me. But I did achieve my goal today

I took Scivation Vasocharge a half hour before I started and killed the workout. Once again, my forearm veins were popping out almost like when they tie off your arm to raise the veins when you give blood samples. It was crazy!! But I dig that... After weights, I decided to do 30 minutes on the elliptical on the fat burning program. When I was done, my quads were super tight. I keep waiting for my hams to feel like that! DO WORK!!

SuzMax · 01-24-2009, 06:44 PM

Quote:

Originally Posted by amysuds

Well I have been thinking alot about this topic today. I have come to the conclusion that the lactic acid is building up because of the seated position we are in. Maybe the circulation we have while standing helps to keep some of the build up from occuring?

You could be on to something. I've been thinking of trying to do some research on lactic acid buildup and what causes it and why it seems worse for some people than others. There's gotta be something causing it not to clear out easily. The gals I ride with don't have it as bad as I do. I'll let you know if I find anything out.

Great workout last night and today! I just LOVE to see my veins when I lift. I'm sure mine don't show NEARLY as much as yours do, but it's a great feeling nonetheless.

amysuds · 01-24-2009, 10:07 PM

Quote:

Originally Posted by SuzMax

You could be on to something. I've been thinking of trying to do some research on lactic acid buildup and what causes it and why it seems worse for some people than others. There's gotta be something causing it not to clear out easily. The gals I ride with don't have it as bad as I do. I'll let you know if I find anything out.

Great workout last night and today! I just LOVE to see my veins when I lift. I'm sure mine don't show NEARLY as much as yours do, but it's a great feeling nonetheless.

I am also thinking that the amount of fast twitch vs slow twitch muscle fibers has something to do with it too. I could be way wrong though!! Time to bust out all my books and do some research.

MONIKAPL · 01-25-2009, 08:36 AM

Great idea with the workout log on here. LOVE it!!! You inspire so many people out there. Keep up the awesome work. Maybe I will see you at one of the comps this year

That would be awesome. Your legs look great, lots of nice lean definition. Have a great Sunday sweetie! XOXO

MONIKAPL · 01-25-2009, 08:43 AM

I was lagging too for few weeks after the Holidays. You are right about the cravings. I had few cheat meals and it took me back about 3 weeks from my training. I felt bloated, tired, and craved stuff out of control. That's one reason it is not a good idea to train for a show over the holidays, esp if you can't resist temptation. I was going to do a show in March, but I don't think I will be ready for it, thanks to my bad eating over the holidays. The good news, there are plenty of other shows in April, May, June, so I can just plan accordingly. Haven't decided which one I will do yet. How do you like the NPC shows? I have been to few FAME, WNSO shows, and loved it. Not very familiar with the NPC/IFBB world.

SuzMax · 01-25-2009, 08:43 AM

Well, I Googled lactic acid buildup in legs and pretty much what I've learned (and kinda already knew) is that it is when you aren't getting enough oxygen to the muscles. So back to the question of why it happens more on the bike and not the elliptical or treadmill (although a lot of people complain about it as runners). I have real breathing issues since I am always working above my lactate threshold. So I guess I'm already making it hard for oxygen to get to my muscles. But then, add in the fact that we are not "upright" as you mentioned and I think it's more difficult. In my Google search, the first thing that popped up was from BB.com (but of course!) and within that thread was an answer from gfundaro:

"Lactic acid buildup occurs during anaerobic activity. Keep your activity below the lactate threshold, and you won't experience the burn. You generally have to perform steady state with a long warmup period and avoid sprints to do that..sprinting is anaerobic, and since it's half of a HIIT workout, you're actually promoting the buildup." This is interesting to me. I can be on a ride and stop for a light. Once I go again I immediately feel the burn in my quads even though I'm not back up to my LT yet. It's killer! I guess that's because it's already all built up in my legs.

Here are some answers from another site where someone asked about the problem they were having with lactic acid buildup on the bike during a triathlon:

"From Ardkeen: If it is lactic acid, the only way to avoid build up is train as close to your lactate threshold as possible. Adequate endurance training in your base period will improve your lactate threshold, which if you want to verify you can get your vo2 max tested in a sports lab.
From Scott298: yeah ardkeen is spot on! Its because of lactate acid build up! So as ardkeen said plenty of aerobic, (endurance, long slow training) to raise your lactate threshold, or do interval work occasionally, like 1 min at max effort rest untill HR gores down to 15 beats below your lactate threshold or around 110 BPM, then work hard to get your HR near max and hold it there for a minute and so on for about 20mins!"

Now this one sounds a little crazy because I'm sure we're going to take TUMS before every bike workout (although I just might try it before a big group ride with our club so I don't feel the HURT so much-just to see if it works!):

"I remember listening to Dr. Dean Edell on the radio years ago and he was talking about how bike racers used calcium tabs such as 'Tums' to counteract the effects of the lactic acid build up. He said that the calcium seemed to neutralize the lactic acid."

So really, I just don't know. I've been training on the bike going on 7 years now. You think I would have it down. I think that the long, slow training is where I'm screwing it up because I gloss over that part of my training every year and just jump right in. But why we feel it on the bike and not other cardio equipment, aside from the angle impeding the free flow of oxygen (which is this really possible?) is beyond me. So that wasn't really helpful, was it? Maybe you'll have better luck in your research! I hope so! I'll be watching.

push_it · 01-25-2009, 08:47 AM

Amazing work. That's a huge incline on the treadmill.
Awsome job with the weights too. I bet you'll make amazing progress with this program

You're kill'n it!

amysuds · 01-26-2009, 09:21 AM

Thankyou so much for doing all that research Suzmax! I will certainly make sure I take notes!

amysuds · 01-26-2009, 09:22 AM

Quote:

Originally Posted by push_it

Amazing work. That's a huge incline on the treadmill.
Awsome job with the weights too. I bet you'll make amazing progress with this program

You're kill'n it!

Hey thanks! It's just beginning too!!

amysuds · 01-26-2009, 09:31 AM

This week's focus for me is to push for more muscle of course. I think I have figured out how to get it going with my legs....I already know I have more fast twitch fibers in my legs, it doesn't take much to fatigue them and get the max growth hormone stimulated. But my upper body stiill is growing so slowly. So I need to make sure I do as many reps as possible in the sets to keep those muscles under tension. Also, I am considering doing a few sets of squats before working my upper body to release testosterone and gh and flood my entire body with the stuff. Partly due to genetics, I am facing the reality of never really having a dominant V taper ....that's just my opinion but I will keep trying. I also do not want to lift too heavy with my abs, I feel like if I add to attention in my midsection..it may take away from the balance I am trying to create between upper and lower body. For some reason I have well developed obliques that I never work honestly, and I want to create the illusion of a small waist for figure comps. So I will write later about my workout today

DO WORK!

T.Y. · 01-26-2009, 11:58 AM

vasocharge should be illegal in 47 states!

great log!!

push_it · 01-26-2009, 12:00 PM

Sounds like you've learned lots about your body and how different training affects it. Cool. Good luck with the adjustments this week.

amysuds · 01-26-2009, 12:38 PM

Quote:

Originally Posted by T.Y.

vasocharge should be illegal in 47 states!

great log!!

Hey thanks!!

amysuds · 01-26-2009, 12:54 PM

Today was one long a*s upper body workout. I started off with a few different back exercises and managed to add weight again

My seated close grip row went from 140 to 160 lbs for 10 reps and sets...the highlight! Also, my seated shoulder press went to 35 lbs....I had a tough time getting them up there...lol...but now I know from now on to use the Smith machine to keep progressing. My shoulders are burning hot right now...lovin life! And the last but not least itty bitty increase was my concentration curl. I have been STUCK at 15 lbs forever. I know it is my wrists...way back in my day, many a time I landed on my head doing back handsprings. This has been an issue my whole life. My wrists are my weakest link for sure. Anyways, I did 20lbs....it was strange too because I had just done 35lb alternating curls (up 5 lbs from last time)...and my arms were like jelly by this point.
I really made a point to stretch in between sets. I am super tight in many muscle groups on top..so I need to be dilligent about this. Especially my lats

Those things got a serious multiple beating and stretch session.
My biggest obstacle lately is energy loss when I go full force, I can't seem to recover. My body is recovering in the healing process well though from day to day. For example, if I do 45 minutes of moderate cardio in the morning, I feel awesome the rest of the day because it is steady state. But, if I do HIIT...it wipes me out and I feel upside down for many hours afterward. I have tried eating high glycemic carbs right after, chocolate milk, super B complex...you name it...nothing works. I actually get like that if I go more than 4 hours without eating too. My husband can see it in my face immediately and says "you NEED to eat!!". So I am under the conclusion that my body has difficulty processing carbs, period. So I will continue to work around this obstacle. It usually means breaking up the weight and cardio sessions to different times of the day. That's all for now! DO WORK!

Paumen · 01-26-2009, 01:06 PM

WOW you are super lean in those pics. You do your own diet?

amysuds · 01-26-2009, 01:21 PM

Quote:

Originally Posted by Paumen

WOW you are super lean in those pics. You do your own diet?

No, I hired Layne Norton to design my diet and workouts. It's been only 3 weeks and I see a difference!

amysuds · 01-26-2009, 02:52 PM

Quote:

Originally Posted by MONIKAPL

I was lagging too for few weeks after the Holidays. You are right about the cravings. I had few cheat meals and it took me back about 3 weeks from my training. I felt bloated, tired, and craved stuff out of control. That's one reason it is not a good idea to train for a show over the holidays, esp if you can't resist temptation. I was going to do a show in March, but I don't think I will be ready for it, thanks to my bad eating over the holidays. The good news, there are plenty of other shows in April, May, June, so I can just plan accordingly. Haven't decided which one I will do yet. How do you like the NPC shows? I have been to few FAME, WNSO shows, and loved it. Not very familiar with the NPC/IFBB world.

You know, I have zero experience with NPC/IFBB...I am doing a NPC Natural on May 3rd.

push_it · 01-26-2009, 02:56 PM

Have you been training twice a day.... breaking up your cardio and weight training? I bet it makes for a lot longer day but at the same time you do what you got to do eh? Have you tried anything else to help speed recovery, like l-glutamine?

amysuds · 01-26-2009, 03:23 PM

Quote:

Originally Posted by push_it

Have you been training twice a day.... breaking up your cardio and weight training? I bet it makes for a lot longer day but at the same time you do what you got to do eh? Have you tried anything else to help speed recovery, like l-glutamine?

I just started doing the twice a day breakup thing. My cardio is more productive this way it seems. Yes, I am full of glutamine

Thankyou for asking, I appreciate anything you may have for advice.

ccchance22 · 01-26-2009, 04:05 PM

Lovin your journals and the info you provide.I always enjoy doing two cardio sessions when I have the time to squeeze in the last workout. I feel i get greater inprovements when I do that. I'm back it Tuesday..

amysuds · 01-26-2009, 04:34 PM

Quote:

Originally Posted by ccchance22

Lovin your journals and the info you provide.I always enjoy doing two cardio sessions when I have the time to squeeze in the last workout. I feel i get greater inprovements when I do that. I'm back it Tuesday..

I appreciate you being a part of it!

amysuds · 01-26-2009, 05:08 PM

Quote:

Originally Posted by wendym1979

Whoo-hoo! Good job!

Thanks Wendy!!

amysuds · 01-26-2009, 05:10 PM

I wanted to share something I do when I crave sweets. I always keep a supply of Extra Fruit Sensations Strawberry/Banana gum with me. I chew a couple pieces and it had been working to squash the urge!

amysuds · 01-26-2009, 10:36 PM

My cardio session Monday night was...um...fun. I planned on doing sprints on the recumbant bike. So I warmed up for 5 minutes and started the torture. Immediately, my quads were on fire so I decided to focus on my glutes in hopes to forget the pain. I isometricly sqeezed my buns for as long as possible while cycling. It actually worked for awhile. When I reached 20 minutes, I got a major muscle cramp (self induced) on one side of the upper glute hip area. So I jumped off, stretched it for a few seconds and hopped on the elliptical for another 20 minutes steady pace. I never looked at the calories burned, I am guessing the bike total was low. But I am happy I got it done, it's been one of those days where I just felt like being a couch potato tonight. But as my trainer told me..."that is the time you DO IT AMY, when you really don't feel like it." So thankyou Layne, I heard you loud and clear tonight!!!

push_it · 01-27-2009, 07:27 AM

Way to get it done. Your trainer is SO RIGHT! When I finally get to the gym and get started on my workout when I feel lazy, I start to get pumped right away and feel great after. Awsome work!

amysuds · 01-27-2009, 07:38 PM

Today was leg day, my favorite! I ate breakfast, drank my Vasocharge , mixed up my Extend...and off I went. My goal today was to increase the weight on every exercise over last week. I fell short only on lying leg curls...I fought a good fight with that one. So the highlights were my hack squat, I went from 100lb to 140 lb 8 r for sets

Next was the 45 degree leg press. I got all fired up and paced around it ( like the thing would be intimidated by me, what a dork I am ). I warmed up with a couple of sets and started with 250 lbs which was my max on Friday for 10r for sets. For the heck of it, I put 300 lbs on the thing...felt the urge to kick some ass (I have some chest congestion and don't feel great). I did it! I did 8r for sets at 300. I jumped off and sat down on the bench for a second. I was thinking...I wonder how much my max will be in say 2-3 months. The last 3 weeks I went from 190 to 250 now 300. Pretty exciting stuff I tell ya. So I did all the other exercises and decided I would just get the cardio out of the way right then and there. I walked on the treadmill for 35 minutes with my heart rate at 130. Those were the LONGEST 35 minutes. The rest of the day I have been so hungry, like I want to eat 10 chicken breasts right now. So I am currently chomping on gum....another great day

amysuds · 01-27-2009, 07:44 PM

Quote:

Originally Posted by ccchance22

Lovin your journals and the info you provide.I always enjoy doing two cardio sessions when I have the time to squeeze in the last workout. I feel i get greater inprovements when I do that. I'm back it Tuesday..

Glad to have you along!!

push_it · 01-28-2009, 07:55 AM

I use gum to help with cravings too

Amazing leg day. You PWN'd it!

amysuds · 01-28-2009, 09:12 AM

Quote:

Originally Posted by push_it

I use gum to help with cravings too

Amazing leg day. You PWN'd it!

I chewed ALL my gum last night!!

SuzMax · 01-29-2009, 12:46 PM

Quote:

Originally Posted by amysuds

Today was leg day, my favorite! I ate breakfast, drank my Vasocharge , mixed up my Extend...and off I went. My goal today was to increase the weight on every exercise over last week. I fell short only on lying leg curls...I fought a good fight with that one. So the highlights were my hack squat, I went from 100lb to 140 lb 8 r for sets

Next was the 45 degree leg press. I got all fired up and paced around it ( like the thing would be intimidated by me, what a dork I am ). I warmed up with a couple of sets and started with 250 lbs which was my max on Friday for 10r for sets. For the heck of it, I put 300 lbs on the thing...felt the urge to kick some ass (I have some chest congestion and don't feel great). I did it! I did 8r for sets at 300. I jumped off and sat down on the bench for a second. I was thinking...I wonder how much my max will be in say 2-3 months. The last 3 weeks I went from 190 to 250 now 300. Pretty exciting stuff I tell ya. So I did all the other exercises and decided I would just get the cardio out of the way right then and there. I walked on the treadmill for 35 minutes with my heart rate at 130. Those were the LONGEST 35 minutes. The rest of the day I have been so hungry, like I want to eat 10 chicken breasts right now. So I am currently chomping on gum....another great day

Amy - Congratulations!!! And congrats on the concentration curls too! I bet you're on top of the world! Way to "intimidate" the leg press. Too funny. I guess it worked.

Does your butt get sore on the recumbant? We just got one of those cool LeMond recumbants and I LOVE it but even though you can switch the seat position all kinds of ways I still had to get up and stretch my butt about 5 times in an hour.