Transformation to a Better Body

[thehobbes]

I have the same problem trying to fit that fourth day in there. I plan for every other day but some time through the work week I'm like wow I need to get home and take a nap, lol. Or I'll be so sore from two days ago I pretty much have to push the next workout back a day. When did you last deload? I didn't plan one but mid week decided I'm tired as hell and just need a break. A week of rest always puts that spark back in it for me.

[tmar712]

Hi, its really inspiring to see how you log all your calories and workouts and everything! good luck on getting out of that funk... maybe some quick HIIT cardio at home instead of going to the gym will help? But know that you're motivating me and others with your workout/diet logging!!!

[AprilShowers13]

Blah. Sorry about this funk. Any idea where it's coming from? Regardless - 3 days a week in the gym is still solid, you should know that. Take the time off that you need. If you're not fully mentally there to lift, it'll just take up time and you'll lose time in other areas of your life. Once you get yourself in the right mindset, you can go at it full force again.

We're here for you. Open ears, open eyes, all the time.

Every once in awhile I get in a funk. I think I know where it comes from, but I haven't addressed that problem yet. So for now I just "fake it til I make it".

I have the same problem trying to fit that fourth day in there. I plan for every other day but some time through the work week I'm like wow I need to get home and take a nap, lol. Or I'll be so sore from two days ago I pretty much have to push the next workout back a day. When did you last deload? I didn't plan one but mid week decided I'm tired as hell and just need a break. A week of rest always puts that spark back in it for me.

I haven't have real set deload just mini ones when I get behind on workouts like this past week.

Hi, its really inspiring to see how you log all your calories and workouts and everything! good luck on getting out of that funk... maybe some quick HIIT cardio at home instead of going to the gym will help? But know that you're motivating me and others with your workout/diet logging!!!

What!! Me, motivating?! I can't do much cardio at home unless its outside. And for some reason we are still getting 100+ temps down here, so thats on hold until fall.

------------------------------------

I wen't to the gym this morning and got in a decent workout.

Here some Highlights:

PR!! 35sx6 for DB Bench, I feel confident in saying that I'll be using the 40s and 45s in a few weeks
Seated Cable Rows 105lb 5x5
Stalls WG Lat pulldown and Close Grip Bench

[AprilShowers13]

So today I was krunk about going to the gym and setting some PRs!! Mainly because yesterday I consumed close to 2600 cals on a rest day

NROL Hyper I B1

Squats
45lbx10
95lb 3x10
105lb 2x10

Step ups superset with Bulg. Split Squat
25sx8 <---step too high
25s 4x10

Bulgarian Split Squat, my nemisis!!
12sx10
25s 3x10
I was pulsing on that last set just to get it over with.

Deadlifts
95lbx5
135lb 2x6
No energy left and I felt my back rounding

Reverse crunch
2x10

20 minutes treamill 2.6 mph, I'm not sure if this would be considered cardio

I left the gym feeling a bit defeated today but I really felt like I gave it my all. The original layout for the workout calls for squats ss with dl, then stepups with split squats. I decided to change it up so I can have enough energy for each one and as we see that didn't work out too well.

Food:
I have about 500 cals left for the day and I already had my dinner and met my protein (145g) requirement for the day. What to eat???

[hieronymous]

20 minutes treamill 2.6 mph, I'm not sure if this would be considered cardio,

LOL

Food:
I have about 500 cals left for the day and I already had my dinner and met my protein (145g) requirement for the day. What to eat???

So, what did you end up having>?

[AprilShowers13]

So, what did you end up having>?

Homemade chocolate chip cookies and milk


I haven't been in my journal for about week. I decided to take an mini deload and take a break from the gym.

9/6 Hyper I A2

Goal: 3 sets of 15

DB Incline Bench
25sx15x10
22.5sx7x10

Seated Cable Row
90lbx15x15x13

DB Shoulder Press ss with Lat pulldown
15s 3x15

WG Lat Pulldown
50lb 3x15

BB Close Grip Bench
45lbx15
65lbx7
55lbx12x8

Iso Lat High Row
35lb ea sidex15x15 (one set single armed)
45lb ea sidex15

Swiss Ball Crunch
10lb 3x15

Cardio:
40 minute treadmill at 3.0 mph

Food:
216g carb
70g fat
158g protein

2127 cals

[AprilShowers13]

FALL IS HERE!!!!! I love fall weather. Perfect for outdoor cardio, bike rides, picnics, and the state fair I planned on going for a jogg around the neighborhood but I was only able to complete about 2 blocks. Those stupid swarms of nets were everywhere!! Some days they are out and some days they're not. So I settled for a 20 minute walk. I'll try again later on tonight.

[KimPossible98]

I love fall too! It's my favorite time of year. Lots of people get depressed but I find that I get really tired of the hot summer weather. It just wears me down. I love the colors (I live in Michigan after all) and all the upcomming holidays. Plus like you said you can do cardio outside and it just feels great.

LOL about that nats - try again later tonight!

[bosgirlin09]

Urgghhh...I think it will be hot down here FOREVER, lol...If I'm lucky it will cool down by Halloween.

Good for you for knowing when you need a deload, and taking it. I'm really bad about resting and taking time off. Last time I did it was May. But you always get stronger after a rest week.


Mmmmmm...homemade cookies

[AprilShowers13]

Urgghhh...I think it will be hot down here FOREVER, lol...If I'm lucky it will cool down by Halloween.

Good for you for knowing when you need a deload, and taking it. I'm really bad about resting and taking time off. Last time I did it was May. But you always get stronger after a rest week.


Mmmmmm...homemade cookies

No deload since May! I'd be dragging ass at work and home if I waited that long. And speaking of cookies I made another batch last night. I'm trying to make more snacks to save money and plus I have all the ingredients. I'm going to make some protein bars before work.

------------------------------------------
Thurs 9/8

NROL Hyper I B2

Squats ss Deadlift
95lbx5
115lb 3x5
125 2x5
PR for sitting in the hole!! I'm not sure how long I sat in that position, but I considered ditching on the safety bars while I was down there. Fortunately, I was able to push up.

Deadlifts
95lbx5
135lb 5x5

Step ups superset with Bulg. Split Squat
25s 3x8
30s 2x5

Bulgarian Split Squat, my nemisis!!
25s 3x5
30s 2x5

Leg Raise-Reverse Crunch combo
3x10

Macros:
241g carbs
92g fat
93g protein

Too much fat not enough protein

[AprilShowers13]

9/11 Hyper I A3

Goal: 4 sets of 10

DB Incline Bench ss with Seated Cable Row
25s 3x10
30s x10

Seated Cable Row
90lbx10
105lb 2x10
90lbx10

DB Shoulder Press ss with Lat pulldown
20sx10
22.5s 3x10

WG Lat Pulldown
80lbx9x10x8x10

BB Close Grip Bench
45lbx7
55lb 4x10

High Row
60ea side 3x10
65ea side x5

Extra:Jump Chinups
Why, oh why did I embarrass myself doing these???!! My arms were on fire
I managed to do about 5 of these with rachette form

Swiss Ball Crunch
10lb 2x15

Todays weight: 168lb
I really think I underestimated the amount of cals in my parmesean potatoes

Todays plan of action is 30 mins of cardio

[AprilShowers13]

NROL Hyper I B3
9/13

Squats
45lbx5
95lb 15
95lbx12,3 (10 sec pause)
95lbx11, 4 (10 sec pause)

Deadlifts
95lbx5
115lbx15
115lbx11
115x8, 4

Step ups superset with Bulg. Split Squat
15s 3x15

Bulgarian Split Squat, Still my nemesis!!
15s 3x15

Leg Raise-Reverse Crunch combo
15, 12

Reverse Crunch: 10

------------------------

I figured it should post my goals in here also and write them in my workout journal.
Short term goals:
Successful recomp this fall and winter
Increase upperbody strength
Stay consistant with my diet, cause this recomp can easily turn into a fulk
Chin ups!!

Long term goals:
Have a nice v-taper
Flat belly
Be satisfied with my progress
"c" butt, aka squat booty

I believe these goals are attainable but I feel stuck on upperbody strength.

I'll post macros tonight

[AprilShowers13]

Yesterdays Macros:
213c
69f
142p
Total: 2041 calories

Going for a run once it stops raining.

[KimPossible98]

Squats

PR for sitting in the hole!! I'm not sure how long I sat in that position, but I considered ditching on the safety bars while I was down there. Fortunately, I was able to push up.

Nice job finding the strength to push this out and not ditch to the bars! Yell, scream, grit your teeth, pretend you just arrived at the scene of an accident and someone is hurt and you have to lift the car off of them (my fav since I have an awesome imagination), or whatever you have to do to get that weight UP! Nice work!

Extra:Jump Chinups
Why, oh why did I embarrass myself doing these???!! My arms were on fire
I managed to do about 5 of these with rachette form

I'm in this boat with you. I totally embarassed myself on these as well. At least you tried! 99% of the people in the gym wouldn't even try!

[AprilShowers13]

Nice job finding the strength to push this out and not ditch to the bars! Yell, scream, grit your teeth, pretend you just arrived at the scene of an accident and someone is hurt and you have to lift the car off of them (my fav since I have an awesome imagination), or whatever you have to do to get that weight UP! Nice work!

My fav is "Ohhh Nooo!! Tre and C left the toilet seat up!"


I did some fasted cardio earlier and forgot to stretch beforehand. My butt so sore!!

Tonights dinner is blackened tilapia, oven roasted red potatoes, and asparagus. Can't wait.

[HenryMiller]

....
Tonights dinner is blackened tilapia, oven roasted red potatoes, and asparagus. Can't wait.

Your dinner sounds yummy!

[AprilShowers13]

Your dinner sounds yummy!

Dinner was delish!!


Yesterdays Macros:
195c
76f
127p
1972 cals
plus 1 now later

This mornings weight: 165.4lb

Plans for today:
gym
clean house
laundry
dinner
maybe movie

[AprilShowers13]

NROL HyperI A4

Goal: 5 sets of 5

DB Incline Bench
20s, 25sx10
35s 2x5
30s 3x5

Seated Cable Row
90lbx5
120lb 3x5 easy, the next weight is 135 and I wasnt able to pull that
110lb 2x5 on a different machine


DB Shoulder Press ss with Lat pulldown
15s, 20sx10
25s 2x5
27.5 3x5

WG Lat Pulldown
60lb, 80lbx10
90lb 2x5
100lb 3x5

BB flat Bench
45lbx10
65lbx7 went up easy but felt something weird going on my right shoulder

BB Close Grip Bench
65lb 3x5 no shoulder issue at all
70lbx5x4
I tried my best to push out that 5th rep but my arms were toast. I even had to ditch the bar on the lower rack and had the guys benching next to me look concerned. Lesson learned: Don't be a hero

High Row
60lb ea side 4x5
65lb x 5

Cardio: 10 minute walk to and from the gym


Macros: A few overestimates
242c
92f
154p
2412 cals

[AprilShowers13]

Yesterday I was super busy with errands. I had to take Tre to the dr because of a week long cough. Turns out he has strep throat again. He has only been in daycare for about 3 months and has picked up strep throat, coughs, runny noses, stomach virus, along with some back-talking Even though I don't get the flu shot, Tre will definately get one this year. I'm not taking any chances with that.

Cals for yesterday are roughly 2000. No macro #s because because I have a lot of estimations. I'm going back to work today

[thehobbes]

That is a little odd that your incline dbs are at 35s and your bp is 65, you don't see that much, but maybe it will correct itself as you start to lift heavier weight.

Put that kid in a hazmat suit! I cringe every time I have to walk within a quarter mile radius of a school. I bet people who work there are getting sick like every month because everything just gets passed around.

[hieronymous]

Even though I don't get the flu shot, Tre will definately get one this year. I'm not taking any chances with that.

Looks like you've been working hard.

It's good that your little guy has been getting sick. It will make his immune system strong. Is it mandatory to have the flu shot? I personally think it is not a good idea. I think that if a person can make it through flus their body will have a better chance of making it through if we ever have an epidemic of a stronger killing virus.

[AprilShowers13]

Looks like you've been working hard.

It's good that your little guy has been getting sick. It will make his immune system strong. Is it mandatory to have the flu shot? I personally think it is not a good idea. I think that if a person can make it through flus their body will have a better chance of making it through if we ever have an epidemic of a stronger killing virus.

It's highly recommended by his pediatrician since he's in daycare now. If he wasn't I wouldn't bother with it. I need to come up with preventative methods and so far the only thing that I've come up with is to bring his blanket home everyday and wash it. Any ideas? I'm also going to call the daycare about this and ask them how often do the clean and sanitize the room and toys. And will they do it more often since flu season is approaching.

[AprilShowers13]

Yesterdays Macros:
157c
33f
88p
1277 cals

Not exactly what I was going for, but too tired to give damn and went to bed at 8:30pm. That early for me.

Todays weight: 162.4

[hieronymous]

Todays weight: 162.4

Nice low number.

I have no clue on flu avoidance techniques.

[AprilShowers13]

9/21 Tuesday

Squats
45lbx5
65lbx5
95lb 4x10

Deadlifts
95lbx10
135lbx8x5x6

Step ups superset with Bulg. Split Squat
25s 3x10

Bulgarian Split Squat
25s 2x10

Swiss Ball Crunch
15lb 2x15

Treadmill for 30 minutes

Macros:
170c
55f
119p
1651 cals
Plus: small portion of homemade blueberry cream cheese bread

--------------------------------------------------------------------------------------

Wednesday 9/22

I didn't do this workout in order because there wasn't any empty benches at the time

Lat Pull ss DB shoulder press
50lbx10
70lbx8
60lbx15
70lbx15x15

DB Shoulder Press
20sx15x15
I'm not sure if I forgot to write that 3rd set down or if I actually didn't do it. I don't remember.

Seated Row
90lbx12x12
75lbx15

CG Bench
45lbx15x15x10x5

High Row
45lb ea sidex 15
55lb ea sidex15x12

Reverse Crunch
15, 12

20 minute Treadmill

Macros:
226c
84f
161p
Cals 2304
That includes a piece of blueberry bread

[AprilShowers13]

Been slacking on my journal and workouts!!!

I haven't been in the gym since I last posted. But I was able to get in one cardio session. The last workout was too much for my back. My lower back was sore for days The plan is to go to the gym today and do the 5x5 routine and keep the deadlifts light. My weight hasn't changed, which is a surprise.

Diet: A constant struggle for me I've been logging everything that goes in my mouth this week. Even though I've been using myfitnesspal for over a year, I haven't been logging everything because I didn't think they added up to much. Haha, was I wrong!! I was drinking up to an extra 250 calories a day :/ And this isn't whey either. Its flavored instant coffee, creamer, splenda for baking (I'm out of regular splenda), crystal light, Emergency packets etc. So when I thought I eating at maintenance, I was in surplus. When I was at a small decifit, I was maintaining and so on. Silver lining: My maintenance is higher than what I calculated it to be.

I'll be back to update with workout tonight

[AprilShowers13]

Sunday 10/2

NROL
Squats
45lbx10
65lbx10
115lb 5x5

Leg Press
180lb 3x7

Step ups superset with Bulg. Split Squat
25sx5
30s 4x5

Bulgarian Split Squat
25sx5
30s 4x5

Plank: 60sec, 60sec, 60sec

[AprilShowers13]

Eeeek!! I haven't been in here in awhile. I haven't been that busy but I've been using my computer time for studying. Even though I haven't been logging my workouts here, I still been hitting the gym. I started Hypertrophy II last night. I left my workout journal in the car so I can't type out everything. I was able to hit a few PRs!! I benched with 40s!! But only for one set. Tonight did some cardio on the treadmill for 1hr.

[PwrlftngMomma]

Eeeek!! I haven't been in here in awhile. I haven't been that busy but I've been using my computer time for studying. Even though I haven't been logging my workouts here, I still been hitting the gym. I started Hypertrophy II last night. I left my workout journal in the car so I can't type out everything. I was able to hit a few PRs!! I benched with 40s!! But only for one set. Tonight did some cardio on the treadmill for 1hr.

I totally understand about the study time! Keep up the good work!

[AprilShowers13]

Progress Pics!!

These are from Sept 2010, when I first started NROL to present. This was basically my first year of lifting.








The last set is for the OBF contest I entered back in June. Not much progress was made.