geek gets lean

[Flounderbout]

Hellstrong geek is hellstrong! Brilliant going on the PR!!! And plenty more left in the tank. You'll have 300 before you know it!

Enjoy the high.... it's well deserved.

[geek23ka]

Looking strong, Geek! Great job on the DL PR.

thanks!

Hellstrong geek is hellstrong! Brilliant going on the PR!!! And plenty more left in the tank. You'll have 300 before you know it!

Enjoy the high.... it's well deserved.

i want 302. sooooooon. soooon.



Conditioning
prowler 180# 120 yards high bar
tire slams against the wall 100 each side
kettlebell fighter figure 8's 16kg 10x4 each side
prowler 180# 120 yards low bar (was not sure if i could do it. kept getting caught up on rocks and was immovable)
landmines 25# 10x4 each side
sledgehammer on tire 30 swings each side
prowler 180# 60 yards high bar 60 yards low bar

ded.

diet talk
finally weighed myself this morning. damage is 222 up from 217. i think a few pounds of that is glycogen storage related. i just have to plod along like a work pony and get the dieting done day by day.
yesterday
1,847
173 carbs
55 fats
146 protein

notes
i am generally happy with the new change in training. i am enjoying myself and like having someone on my side bossing me around and congratulating me when warranted, and i especially like getting critiques in real time. i believe that if i do everything he says, i am going to be lifting some big girl weights within a year. so exciting!!

[geek23ka]

been in my head today. me singing this over and over when i was 25.

[acrawlingchaos]

Love the deadlift PR, and the conditioning work is great. I've decided to make an investment in a sled for when I hit the track this spring.


Diet talk.
I want you to seriously reconsider your goals. IMO, with the resources being put into top notch training, it may be wise to make training your priority. This doesn't mean stop losing weight, but to take the focus off of it. A more "organic" approach to diet may compliment your training better.

[geek23ka]

Love the deadlift PR, and the conditioning work is great. I've decided to make an investment in a sled for when I hit the track this spring.


Diet talk.
I want you to seriously reconsider your goals. IMO, with the resources being put into top notch training, it may be wise to make training your priority. This doesn't mean stop losing weight, but to take the focus off of it. A more "organic" approach to diet may compliment your training better.

i am scared of not counting. i went NUTS these past two weeks. and during my "break" i would eat like a pig and then reel it in. back and forth. back and forth. and during that time i didn't make any PR's and felt weak.

it was great feeling strong these past two weeks and hitting PR's. i loved it.

i will listen to anything you say and try it. srs.

ps if i ever go back on fb, it will be entirely to chat with you in real time. you are the only thing i miss about fb.

and ir eally do want to get out of the super heavy category. even if i only get into 198 instead of 198+, you know? i dont care if it takes me all year to do it, but i do want out of the 200's. i have that drive. i think i am adjusting pretty well to the increased training, too.

[beatha]

workouts looking awesome g
congrats on the PR's

[RT1957]

Nice PR....geek.......looks like the new system is reaping rewards....always fun to see those numbers go up....as far as diet...if you lost 80 already you know what it takes. The fight is to see strength go down. But it's not in relationship to your body you are stronger. There would be no weight classes if a 130 competitor could lift the same as a 270 competitor. keep up the hard work

[acrawlingchaos]

I think focusing on the intense conditioning you are doing now is going to create that "metabolic furnace". This sort of work will serve you well when you return to a "counting diet". Part of the yoyo effect you've been seeing is because of aggressive approaches. I think you're experience counting has put you in a great spot to really understand what you put in your body, you know how to account for retention, you no longer fear the scale and can sanely monitor yourself, and you've made huge strides in opening up your food choices

I think increasing calories at this point will increase performance, and moving to an intuitive approach will ease some anxiety and let your focus on your workload, especially while you have such an accomplished trainer. Of course, this isn't exactly in line with the transformation contest, but I think this is the right thing.

What I would like to see.

Week 1-4
~2200 calories Mins fat and protein reqs do not change.
Week 5-8
Track protein intake only and ensure meeting min requirements.
Week 9
Stop tracking all together.

[Scrabbz]

You're doing great, Geek. I wish I had more to contribute, but just know you're making great progress.

[geek23ka]

workouts looking awesome g
congrats on the PR's

im loving the workouts!! its just so freaking cool to be around people like this. and especially be around rich, who is so understated and awesome.

Nice PR....geek.......looks like the new system is reaping rewards....always fun to see those numbers go up....as far as diet...if you lost 80 already you know what it takes. The fight is to see strength go down. But it's not in relationship to your body you are stronger. There would be no weight classes if a 130 competitor could lift the same as a 270 competitor. keep up the hard work

truth. i know what it takes, and it looks like i am going to take a sanctioned break, which i am excited and nervous about. not a bulk! just a break. and i might see losses anyways. could be cool!

I think focusing on the intense conditioning you are doing now is going to create that "metabolic furnace". This sort of work will serve you well when you return to a "counting diet". Part of the yoyo effect you've been seeing is because of aggressive approaches. I think you're experience counting has put you in a great spot to really understand what you put in your body, you know how to account for retention, you no longer fear the scale and can sanely monitor yourself, and you've made huge strides in opening up your food choices

I think increasing calories at this point will increase performance, and moving to an intuitive approach will ease some anxiety and let your focus on your workload, especially while you have such an accomplished trainer. Of course, this isn't exactly in line with the transformation contest, but I think this is the right thing.

What I would like to see.

Week 1-4
~2200 calories Mins fat and protein reqs do not change.
Week 5-8
Track protein intake only and ensure meeting min requirements.
Week 9
Stop tracking all together.

i am going to put this in my google as well as my blogger acct so i can easily refer back to it. i got teary eyed looking at the plan. is that normal to be so emo about this stuff? lol

just thinking about me being normal about food and the scale. i will still weigh myself daily. if i start to get scared of the scale i will write out whats happening and pretend i am you talking to me. and if that doesnt work, can i get your opinion?

i think i am also going to put a ban on donuts. donuts have always been my gateway binge food. **** donuts.

You're doing great, Geek. I wish I had more to contribute, but just know you're making great progress.

i am trying. its all a slow process, but at least i can look back and say I DID X. and know i can do Y, too.

my toddler and i are gonna go night night. love you guys!

[geek23ka]

2,123
202 carbs
56 fats
135 protein

had some wine tonight. YAY!!!

will eat some steak tomorrow to increase the fats.

never thought i would say this, but carbs are now my friend. that is another thing you taught me, jeff.

[ilovethe80s]

Major congrats on the deadlift PR!! 300 any day now . Love the direction you are headed with the coaching, the conditioning and the slightly looser eating to compliment it all.

Steak trumps donuts always!

[discdoggie]

We miss you on the TC thread.

[geek23ka]

sled loaded with 200# 120 yards forwards and 120 yards backwards
step ups 15x2 each leg at body weight. step up at knee height
step ups 10x3 each leg with 20 lb dumb bells. step up at knee height.

safety squat bar
barx5
+20x5
+40x5
+50x3
+55x3x5

cambered squat bar
+20x3
+40x3
+60x3
+70x3x5

18kg kettlebell 2H swingsx50

he said the safety squat bar was 55 pounds, but i didnt ask about the cambered squat bar. it looks like this one...


anyone know the approx weight?


i was pretty chatty with rich today. took me two hours to do my workout. wayyyyyyyy too chatty! but it was fun talking to him. jeff, his general outlook on life reminds me of yours.

[geek23ka]

Major congrats on the deadlift PR!! 300 any day now . Love the direction you are headed with the coaching, the conditioning and the slightly looser eating to compliment it all.

Steak trumps donuts always!

hey there, 80's thanks. i think it's gonna be a fun adventure.

We miss you on the TC thread.

i should go check out whats goin on in the tc thread. y'all have been doing great!!

[Scrabbz]

That looks likes a brutal session, geek. Well done on the training and diet.

[geek23ka]

i think i am getting used to the conditioning, bc it didn't feel so bad. probably because i spent most of the time chatting. rich is a cool guy.

today's weight:
221.8

yesterdays macros:
2,020
242 carbs
84 fats
84 protein

focus will be on getting the protein in today. i could have had more protein when i realised how low i was, but i just didn't feel like eating last night. didn't want to force it.

on the menu is a big salad for a local place today. taking the kids out for a nice lunch and playground time. and then chicken breast tonight.

[geek23ka]

food today
2,476
238 carbs
88 fats
136 protein
http://www.myfitnesspal.com/food/diary/geek23ka

[EjnarKolinkar]

i think i am getting used to the conditioning, bc it didn't feel so bad. probably because i spent most of the time chatting. rich is a cool guy.

That is great! I have a harder time with keeping up conditioning stuff than lifting. It's nice you get along so well with your trainer, and keep company while getting in the groove, and good job keeping steady with it. I am sure it will have a great carry over for all your goals.

[thehobbes]

sled loaded with 200# 120 yards forwards and 120 yards backwards
step ups 15x2 each leg at body weight. step up at knee height
step ups 10x3 each leg with 20 lb dumb bells. step up at knee height.

safety squat bar
barx5
+20x5
+40x5
+50x3
+55x3x5

cambered squat bar
+20x3
+40x3
+60x3
+70x3x5

18kg kettlebell 2H swingsx50

he said the safety squat bar was 55 pounds, but i didnt ask about the cambered squat bar. it looks like this one...


anyone know the approx weight?

GJ G-dog! Those things generallly weigh 60-70lbs, I'd say no way it's over 70.

[Scrabbz]

Amazing job, geek, both diet and trainingwise.

[itsagoodday]

Hey geek! I wondered how you were doing, and find you're doing a ton of great stuff in here (and PR's too, congrats!) That's so cool about the new gym and trainer, and I'm very jealous of all the cool equipment you get to use, too. Can I come visit?

Totally in agreement with the others here about your new approach to dieting, I've got a really good feeling about that for you. Heaven knows it took me a looooong time to get my weight off. For me anyway, it really isn't the time it takes that matters so much as the end result and not feeling like hot death during the process. And yeah, I think you should milk your current training situation for all it's worth, and that includes more reasonable calories for fuel!

Keep it up girl, you've got this

[jjeane]

You put weight on the prowler and then pushed it
Fist bump Geek. you are the bomb!!

[geek23ka]

eta: 30 pushups on straps for warm up

bench
60x10
80x5
90x5
95x3
105x3
110x3
110x3
110x3
110x3
110x3
110x3

incline dumbell bench
25x6 pretty
25x10 fast and awful
3 times over

lat pull down wide grip super set with narrow grip superset with backwards grip
80x10/80x10/80x10
90x8/90x8/90x8
90x8/90x8/90x8

tricep explosive work
25x5x3

pendlay rows
60x5
80x5
95x5
95x5
95x5

[lochinvar76]

Nice volume. I suspect you will be feeling it in the morning. What exactly did you do for explosive triceps work ?

[geek23ka]

That is great! I have a harder time with keeping up conditioning stuff than lifting. It's nice you get along so well with your trainer, and keep company while getting in the groove, and good job keeping steady with it. I am sure it will have a great carry over for all your goals.

it is nice to hang out there. and yeah... conditioning is a biyatch!!!

GJ G-dog! Those things generallly weigh 60-70lbs, I'd say no way it's over 70.

cool. it was very wiggly. i like the cambered bar.

Amazing job, geek, both diet and trainingwise.

thanks, scrabbz!

Hey geek! I wondered how you were doing, and find you're doing a ton of great stuff in here (and PR's too, congrats!) That's so cool about the new gym and trainer, and I'm very jealous of all the cool equipment you get to use, too. Can I come visit?

Totally in agreement with the others here about your new approach to dieting, I've got a really good feeling about that for you. Heaven knows it took me a looooong time to get my weight off. For me anyway, it really isn't the time it takes that matters so much as the end result and not feeling like hot death during the process. And yeah, I think you should milk your current training situation for all it's worth, and that includes more reasonable calories for fuel!

Keep it up girl, you've got this

aw, hey! glad you came to visit, that's sweet of you. do you have a journal or anything?

and you can definitely come to the gym anytime you happen to be on the border of mexico and new mexico! haha.

You put weight on the prowler and then pushed it
Fist bump Geek. you are the bomb!!

duuuude have you played with a prowler before? that thing will threaten to kill you! it's beastly. i kinda love it, and mostly hate it.

[geek23ka]

Nice volume. I suspect you will be feeling it in the morning. What exactly did you do for explosive triceps work ?

he had me lay down on the ground and put the dumbells by my ears, and with my elbows up in the air, i try and push the DB up to the sky as fast as possible. and then gently put them to the ground and roll them over my shoulders to start position. i dont know if they have a real name. i forget what he called them.

upper body was pain tired for most of today. hiii loch! im reading power girl, btw. i like it. its sassy.

[doughnutgut]

Bloody hell. Re subbed.

Just lurked the o35 this week thread.

Geek I think I am in love with you.

[thehobbes]

Nice benchin', lots of quality sets.

incline dumbell bench
25x6 pretty
25x10 fast and awful
3 times over

Lol what's with the "fast and awful"? Why you speed up your reps?

[geek23ka]

Nice benchin', lots of quality sets.

Lol what's with the "fast and awful"? Why you speed up your reps?

rich has a thing about going to failure. i dont know if he got it from the russians or what.

i can bench 110x3 pretty easy now, and i moved up with lat pulldowns to 90 lbs, so whatever im doing it's working. i will stand on my head and sing row row row your boat if it gets me stronger. haha!

dng! i was so happy to get that pr. that o35 thread is full of awesome lifts. i repped in that thread until i had no more reps.