Continuous Improvement Crew Log Thread

[Dexter3000]

Hi guys, looks like everybody is busy and doing good in the meantime.

Beef, hope you feel better soon. Being sick sucks!

[boogie102786]

Soooo...wheres the progress pics?????

[beefcake66]

Get well soon.

Get well soon Beefy!

Beef, hope you feel better soon. Being sick sucks!

Thanks guys. My throats a lil better today but everything else is worse... boo...

Soooo...wheres the progress pics?????

I'm taking some this upcoming weekend for the end of the contest - I am not pleased with myself. I'm gonna lay out 6 weeks of being awesomely awesome and stick to it. Probably 1600off/2000on cals and high protein. I'd do low carb but I want to have some fruit still so.. not happening lol.

[beefcake66]

Finally breathing a little easier...

Getting back on dieting today... I may stock up on Gatorade G2 for hydration/electrolyte purposes in the future though! Maybe eat some apples too.... Being sick is terrible hah

[tjwoody]

Finally breathing a little easier...

Getting back on dieting today... I may stock up on Gatorade G2 for hydration/electrolyte purposes in the future though! Maybe eat some apples too.... Being sick is terrible hah

damn still sick huh...sux!

[beefcake66]

getting better slowly... I have to go to work tomorrow, I'm being productive today at least. Yesterday I'd try to do house chores and in 5 minutes i'd get weak and almost dizzy and have to sit/lie down... I've been going mostly non-stop today getting stuff done, pretty proud of myself for not slacking entirely! lol

My Double-T Sports 2010 Contest supplements arrived today, pretty happy about it, except there was some substitutions! I have 2x BetaCene and 2x CreaDyl....... ALL ORANGE CREME. ugggggggh!!! I can sell the CreaDyls to my buddies easy enough(I can't use them myself) and I can use the BetaCene's, I just prefer the wildberry flavors. Won't complain about free stuff though Originally it was supposed to be 1x BetaCene, CreaDyl, and No Beta I think.


Yesterday I made a Huge bb.com order for myself, my new lil workout buddy, the gf and the roommate... Me and Gf are going to try Triazole, I've heard a lot of good stuff about it. Buy 2 get 1 free deal, too! Stoked! Also going to try some LG Products because they're on clearance... Everyone else is getting proteins/gainers, and other things (tiny shaker cuppies oooo).

Working on an easy, filling diet for myself, still... getting there. I also need it to be really really cost effective... Chicken, tofu, and Proteinpowder are probably going to be my main sources of protein. Also ordered those Protein Chips and I get protein jello from the local supp store. Thinking of trying Low-carb as well... just cause I know it works for me, and I need results FAST. I'd love to drop the 15 i need to before the first football game...

[boogie102786]

So is everyone here still cutting? I've been "bulking" for a while now..up to 165ish (lol)

My method of bulking is kinda sketchy tho..I start feeling fat then I eat super clean for a couple days then back to business..but hey, I haven't really gained much fat and lifts have been climbing...I can finally bench over 200! lol

[djz227]

So is everyone here still cutting? I've been "bulking" for a while now..up to 165ish (lol)

My method of bulking is kinda sketchy tho..I start feeling fat then I eat super clean for a couple days then back to business..but hey, I haven't really gained much fat and lifts have been climbing...I can finally bench over 200! lol

Hey there
glad to hear you're doing so well. how bout some pics?

I won something from last fall's Ergonix/QBM bulking contest. I was something like #5 on the women's list. They sent me a box full of fat burners and post wo shakes and a nice shaker bottle. I'm not sure about the fat burners, don't think I really need them now and never took them before. The post wo stuff, Aftermath, has 153 cals per shake which is about what I take in for breakfast which you probably don't remember immediately follows my workouts. I'm saving them for the summer when I have to move my workouts to the late afternoon or get up an hour earlier in the morning and that's not happening! Those shakes should be just about right for that timing.

I'm not bulking anymore but working on looking the best possible in that new bikini I bought, 1st one in > 20 yrs. Basically I'm trying to maintain the muscle and flatten the belly as much as possible.

I think it's time to change up my workouts again. Gonna see if I can shorten the time on them a bit so I can follow up each lifting session with 15 mins of cardio, a good walk weather permitting. supersets, 3 sets of 6 reps.
feedback wanted on this as usual.

[beefcake66]

So is everyone here still cutting? I've been "bulking" for a while now..up to 165ish (lol)

My method of bulking is kinda sketchy tho..I start feeling fat then I eat super clean for a couple days then back to business..but hey, I haven't really gained much fat and lifts have been climbing...I can finally bench over 200! lol

Yea, how about some pics boogie? Sounds like you're doing awesome!

I think it's time to change up my workouts again. Gonna see if I can shorten the time on them a bit so I can follow up each lifting session with 15 mins of cardio, a good walk weather permitting. supersets, 3 sets of 6 reps.
feedback wanted on this as usual.

Hmm... If you just want to maintain muscle, and you really really wanna shorten your workout, you pretty much only need 1 set per exercise. It's possible to gain strength like that too, if you push yourself... like HIT training. One set till you can't do anymore. If you do a circuit like that focusing on opposing muscle groups using the weights you have available, you could finish an entire workout in 10-15 minutes. I'd say one exercise per major muscle group, and have different days so you're not doing the same thing everyday.... sound appealing to you?

[tjwoody]

Yea, how about some pics boogie? Sounds like you're doing awesome!



Hmm... If you just want to maintain muscle, and you really really wanna shorten your workout, you pretty much only need 1 set per exercise. It's possible to gain strength like that too, if you push yourself... like HIT training. One set till you can't do anymore. If you do a circuit like that focusing on opposing muscle groups using the weights you have available, you could finish an entire workout in 10-15 minutes. I'd say one exercise per major muscle group, and have different days so you're not doing the same thing everyday.... sound appealing to you?

Sounds like DC training....



King...when ur listing ur lifts, weights and reps r u doing them RP (rest, pause) style like the program states?

[djz227]

Yea, how about some pics boogie? Sounds like you're doing awesome!



Hmm... If you just want to maintain muscle, and you really really wanna shorten your workout, you pretty much only need 1 set per exercise. It's possible to gain strength like that too, if you push yourself... like HIT training. One set till you can't do anymore. If you do a circuit like that focusing on opposing muscle groups using the weights you have available, you could finish an entire workout in 10-15 minutes. I'd say one exercise per major muscle group, and have different days so you're not doing the same thing everyday.... sound appealing to you?

could be interesting, tho IDK if I have the patience to do > 12reps. my attention span shortens each yr. lol. also, if they're full body wo's then I'm back to 3 days lifting / 3 days cardio. I was thinking if I stuck to the 4 day split with each lifting session followed by 15 mins of cardio I would add some extra burn and still have just the 2 days of just cardio.
what do you think of these? are they similar to what you mean?

[Dexter3000]

Hey guys, good work in here. I've been slacking on participating in this thread lately but I still follow your posts

Deb, you are doing great! very inspirational to see someone who has such a busy lifestyle stick to workouts and eating right. I plan to have this approach for the rest of my life, but its not always easy I know for sure, so keep it up!

My progress has been good lately, although I am still dealing with an injury and I can't lift (except for legs). Well, hopefully next week I'll be back in business.

Weight is down to 191.8 lbs this morning, so I'm still losing which is perfect. Dieting seems to be a walk in the park these days.. maybe because my activity is a lot less. If anyone is interested, here's some more info: http://forum.bodybuilding.com/showpo...1&postcount=95



Well anyway, keep up the good work people! never give up.

[djz227]

Hey guys, good work in here. I've been slacking on participating in this thread lately but I still follow your posts

Deb, you are doing great! very inspirational to see someone who has such a busy lifestyle stick to workouts and eating right. I plan to have this approach for the rest of my life, but its not always easy I know for sure, so keep it up!

My progress has been good lately, although I am still dealing with an injury and I can't lift (except for legs). Well, hopefully next week I'll be back in business.

Weight is down to 191.8 lbs this morning, so I'm still losing which is perfect. Dieting seems to be a walk in the park these days.. maybe because my activity is a lot less. If anyone is interested, here's some more info: http://forum.bodybuilding.com/showpo...1&postcount=95
Well anyway, keep up the good work people! never give up.

thanks. Great work that you're doing as well. It's good that you're still dropping lbs even with abbreviated workouts.
ok folks. I wrote up the following workout routine. It fits with my timing but I'm wondering if I'll be doing too little in the lifting department. what do you think?
3 sets of 6 reps/followed by 15 mins cardio:
Monday
A1 db squat
A2 lunge
B1 glute kickbacks
B2 lying leg raises-adductor
C abs circuit

Tuesday
A1 pull-ups
A2 db flat bench press
B1 db curl
B2 bentover triceps extensions

Wednesday
cardio day - 30 min power walk or HIIT on ski machine
abs circuit

Thursday
A1 db romanian deadlifts
A2 lunges
B1 seated calf raises

Friday
A1 db pullovers
A2 push-up with db row
B1 Arnold press
B2 swiss ball roll-outs

too skimpy or decent?

[beefcake66]

could be interesting, tho IDK if I have the patience to do > 12reps. my attention span shortens each yr. lol. also, if they're full body wo's then I'm back to 3 days lifting / 3 days cardio. I was thinking if I stuck to the 4 day split with each lifting session followed by 15 mins of cardio I would add some extra burn and still have just the 2 days of just cardio.
what do you think of these? are they similar to what you mean?

That's a little different from what I was thinking of, but I am definitely a fan of those types of circuits! Depending on the pace you put yourself at though you might wanna stick to 30 seconds per "Station"... that's pretty much how I started out

What I mean before was just one set per exercise - so less attention span needed, just one set to focus on. And then just rep out as many as you possibly can. It'll burn real bad but once you're done the one set, you don't have to do it again, so it's a lot less tedious than "x sets of x reps" I find... I get bored at more than 15 reps and more than 2 sets usually haha but if it's just one set it's not so bad!

and echo what dex said, you're awesome for getting results, being so consistent, and staying on track to get what you want.. it really is a lifestyle for you

as for the most recent thing you posted... it's not too little if the weight's high enough!








annnnnnnnnnd as for myself, the sickness if finally settling down on me... I managed a couple light intervals on the treadmill (only 10 minutes), taking advantage of my new puffer (exercise induced asthma) so my breathing easier than usual. I haven't lifted yet but I need to soon... it's been a week or more... dieting has been iffy I haven't been eating terribly or much but I have been snacking.. weight's been mostly steady around 64kg +/- 0.1kg... I really, really have to up my activity and keep a diet for a little while though. 2nd round ends in early july I must have results I want by then or I'll be cranky forever lol. pictures for 1st round tonight or tmw

[djz227]

That's a little different from what I was thinking of, but I am definitely a fan of those types of circuits! Depending on the pace you put yourself at though you might wanna stick to 30 seconds per "Station"... that's pretty much how I started out

What I mean before was just one set per exercise - so less attention span needed, just one set to focus on. And then just rep out as many as you possibly can. It'll burn real bad but once you're done the one set, you don't have to do it again, so it's a lot less tedious than "x sets of x reps" I find... I get bored at more than 15 reps and more than 2 sets usually haha but if it's just one set it's not so bad!

and echo what dex said, you're awesome for getting results, being so consistent, and staying on track to get what you want.. it really is a lifestyle for you

as for the most recent thing you posted... it's not too little if the weight's high enough!








annnnnnnnnnd as for myself, the sickness if finally settling down on me... I managed a couple light intervals on the treadmill (only 10 minutes), taking advantage of my new puffer (exercise induced asthma) so my breathing easier than usual. I haven't lifted yet but I need to soon... it's been a week or more... dieting has been iffy I haven't been eating terribly or much but I have been snacking.. weight's been mostly steady around 64kg +/- 0.1kg... I really, really have to up my activity and keep a diet for a little while though. 2nd round ends in early july I must have results I want by then or I'll be cranky forever lol. pictures for 1st round tonight or tmw

aaahhhh...
thanks for clarifying. that's a definite possibility. 1 set I could suffer through high reps. sounds like the trick to that is finding the right weight. I guess it should be heavy enough that you could bang out maybe 10 reps without too much trouble but you really feel the burn by 15.
thanks for the comps too. means a lot to me.

I hope you recover fast. You've been feeling sick for too long. It's hard to not get depressed when that happens. stay positive, stay away from the bad foods, and rest as much as possible.
btw: that wasn't your house I saw floating around Nova Scotia on this morning's newscast was it? lol
hope you're back in the gym real soon.

[beefcake66]

I hope you recover fast. You've been feeling sick for too long. It's hard to not get depressed when that happens. stay positive, stay away from the bad foods, and rest as much as possible.
btw: that wasn't your house I saw floating around Nova Scotia on this morning's newscast was it? lol
hope you're back in the gym real soon.

a house floating around nova scotia?!? I missed that piece of news haha

Feeling better... bad foods have been at a minimum... I think... I did have a slice of pizza tonight though, though beforehand I didn't eat much besides most of a post-workout protein shake (30g carb 34g protein) and some tofu with soba noodles lol... oh and peanuts. not too bad ?

[Dexter3000]

a house floating around nova scotia?!? I missed that piece of news haha

Feeling better... bad foods have been at a minimum... I think... I did have a slice of pizza tonight though, though beforehand I didn't eat much besides most of a post-workout protein shake (30g carb 34g protein) and some tofu with soba noodles lol... oh and peanuts. not too bad ?

IIFYM.

You should really check out the MEN XIII thread (Meals Eating Now), it's full of win. I am just skipping through it every now and then and get a lot of inspiration. You don't need to be a chef to make every meal just a little more special. As long as it fits your macros (IIFYM) it makes cutting a walk in the park.

One of my latest creations: "Caramel Chocolate-Chunks Protein Fluff" at 440 calories with 60g protein, 45g carbs and 2g fat.

[tjwoody]

Hey guys, good work in here. I've been slacking on participating in this thread lately but I still follow your posts

Deb, you are doing great! very inspirational to see someone who has such a busy lifestyle stick to workouts and eating right. I plan to have this approach for the rest of my life, but its not always easy I know for sure, so keep it up!

My progress has been good lately, although I am still dealing with an injury and I can't lift (except for legs). Well, hopefully next week I'll be back in business.

Weight is down to 191.8 lbs this morning, so I'm still losing which is perfect. Dieting seems to be a walk in the park these days.. maybe because my activity is a lot less. If anyone is interested, here's some more info: http://forum.bodybuilding.com/showpo...1&postcount=95



Well anyway, keep up the good work people! never give up.

Great job on that weight loss! even with being hurt!

i see ur food post too...yum!


im battling around 207 lbs myself. sorta been stuck here trying the more cals thing, less cardio but again, i just gotta have lower cals then what others may think or i add the weight to easily. endoo...argh. strong in gym as all hell though. lol!

so on off days with no cardio im gonna shoot for around 1800 cals, lil cardio 1900-2k i think and weights days 2100-2300. legs can heavy days will be that 2300 with higher carbs. ill try this a bit.

[madscubafool]

Howdy All,

Been sick for most the week. I have still been able to get in my workouts, but my diet has not been the best. Hope I am better by next week.

Hope everyone is doing well and making progress!

[beefcake66]

I hear ya scuba... I'm sicky still, getting better, have to lift today it's been too long, but I'm hurting..
Weight was 63.4kg this morning - good. lol

[beefcake66]

omg, puffers RULE. I CAN BREATHE!!

The cough is still ridiculous but I think it's finally clearing up... using the puffer makes life much more bearable right now too haha.

I'm really excited to lift tonight! I'm not sure if I'm starting out with a 1 rep max attempt workout, or going right into a loading pattern using my previous 1 rep maxes (bench press 115 and deadlift 260). I'm not sure if I'd actually be able to pull 260... that's calculated from repping out at 185 or 205 I think. I've actually pulled 225 once before though. Not sure where I'll be fitting squats in yet... after deadlifts in all likeliness. "Pain Day" lol

[tjwoody]

try a couple whipits too!

i did very well this past weekend and even did a bit of fasting on sunday, more detail in log but small preWO meal then pretty much ate everything in the post which ended around 2-3 pm and was done for rest of day.

so sat am weight was 205.5 i think and todays was 206. amazing for me after a weekend! lawl.

now curious where week will take me. i wont be surprised though if weight goes up a bit tomorrow.

[beefcake66]

now curious where week will take me. i wont be surprised though if weight goes up a bit tomorrow.

i'd say, keep your cals in check where they're supposed to be and the weight should stay the same or maybe go down but up happens...

[tjwoody]

im hoping for down but since i had eaten for like 15 hours then weighed in its cool if up a lil.

i got some hunger going on here. i did have oats and whey this morning then a small greek yogurt and 1/2 grapefruit for a snack.

ive been reading a lot in the comps section and they like constant protein synthesis on a cut it seems so been trying that while i decide if i wanna IF this time around. at same time i just wanna hit my goal so may do IF so i can eat some bigger meals. lol

[beefcake66]

ive been reading a lot in the comps section and they like constant protein synthesis on a cut it seems so been trying that while i decide if i wanna IF this time around. at same time i just wanna hit my goal so may do IF so i can eat some bigger meals. lol

constant protein synthesis? May I suggest BCAA's during your fasting, then. I think Leucine is known for increasing or initiating protein synthesis.

Which reminds me, I need to start rockin the Xtend again.

[Dexter3000]

TJ, if you are talking about IF: don't worry about protein synthesis. Just 16 hours of fasting doesn't have any detrimental effect (better yet, it has a lot of benefits w.r.t. growth hormone release). Only if you decided to workout and then wait a long time until you eat, BCAA may be a good idea. As long as you have a pre-wo meal (or BCAA) and you eat after that, there is no problem!

[tjwoody]

constant protein synthesis? May I suggest BCAA's during your fasting, then. I think Leucine is known for increasing or initiating protein synthesis.

Which reminds me, I need to start rockin the Xtend again.

TJ, if you are talking about IF: don't worry about protein synthesis. Just 16 hours of fasting doesn't have any detrimental effect (better yet, it has a lot of benefits w.r.t. growth hormone release). Only if you decided to workout and then wait a long time until you eat, BCAA may be a good idea. As long as you have a pre-wo meal (or BCAA) and you eat after that, there is no problem!

thats my other option....

Fasting but some bcaa, prob xtend. when i did it before i would break the fast with lunch, then premeal, workout, the post meal and maybe another snack. so id eat around 1130am, and last meal would be about 730pm. i would just move my vitamins to lunch and if i need to take any meds with food ill take a couple grams of fish oil and see how it goes.

i do love me some large eats. lawl

[Dexter3000]

thats my other option....

Fasting but some bcaa, prob xtend. when i did it before i would break the fast with lunch, then premeal, workout, the post meal and maybe another snack. so id eat around 1130am, and last meal would be about 730pm. i would just move my vitamins to lunch and if i need to take any meds with food ill take a couple grams of fish oil and see how it goes.

i do love me some large eats. lawl

That's exactly what I do! And uh yeah, big meals? then you gonna want IF, I just finished a 1900 calorie meal and it was awesome

[tjwoody]

That's exactly what I do! And uh yeah, big meals? then you gonna want IF, I just finished a 1900 calorie meal and it was awesome

this was my meal just now...

example of my preWo meal today. dinner wont be as heavy. wanna hit around 2200 cals today i think.

2 sliced Ezikeil (sp?) bread
4 oz turkey
slice american cheese
mustard
scoop ON whey
cup 4% CC
small banana

Cals: 750 Pro: 76.1g C: 72.1gg F: 18.5g

taken with 2 glycobol.

In for epic pumps today...stay tuned!!!!

[djz227]

Hi,
I started my new workouts this morning. It's a beautiful day here and I really enjoyed that 1 mile powerwalk. It was nice to finish in the gym quickly but I still wonder if it's enough work.

A1: db squats 67lbs 3 x 6
A2: db reverse lunges 57lbs 3 x 6
B1: glute kickbacks 5lb ankle wts 3 x 12
B2: lying leg lifts adductor 5lb ankle wts 3 x 12
C: crunches 3 x 25
1 mile powerwalk - 14:41 mins

tomorrow is upper body + walk (hopefully weather permits)

Mother's Day was really wonderful. I had a great day. Thanks to my great husband.


@beefy - sounds like you're finally on the mend. I'm sure you'll sleep well tonight after your first day back to a busy lifting life.

@tj - are you cutting or bulking or recomping? sometimes it's hard for me to tell what your current goals are. either way you're looking great.

keep up the good work and stay healthy everyone!