Strength in numbers..Kim's journal

[bosgirlin09]

OK...feeling like crap. Other than keeping my protein on target I have nothing good to say for myself. Ate like a pig, all kinds of noxious, ugly thoughts in my head...

No training today but manual labor.

A story: When my son (now 3) started walking I suggested to my husband we fence in our front yard. We live on a very busy street and dont have a backyard, so the front yard was dangerous and not very private. He agreed. One weekend he came home from Home Depot with a bunch of cement blocks and 4x4 (4 in square, 6 feet long)s and constructed a "fence" similar to what they use in the parking lot of Home Dept when they put their plants and stuff out. Not only was it an eyesore..it kept nothing in and nothing out. But...he had technically kept his promise for a fence..(you see why we're divorcing). Anyway, my daughter and I call it the ghetto fence (no disrespect) and people always comment on it and laugh.

So today, I tore it down. uprooted and carried 30 plus cement blocks from various points around the yard to a secluded corner in the back. Carried 30 plus 4x4s (2 at a time) to the same area and piled them up. Then I moved the lawn, edged, etc.

Also played catch w/my 9 yr old for 20 min using my 5lb med ball...


Praying for a better day tommorow.

[bosgirlin09]

OK...feeling better today, and amazingly woke with a fairly flat belly after yesterdays diet debaucle... It's a good thing I don't use a scale..who know what it would say.

45 min on ellip/moderate pace/resistance
lots of stretching/foam rolling

Picking up my new higher dose of synthroid today, this may help with the stress Ive been feeling.

Macros later, but should be better since I ate everything bad yesterday, lol..there's nothing left..

[thehobbes]

A story: When my son (now 3) started walking I suggested to my husband we fence in our front yard. We live on a very busy street and dont have a backyard, so the front yard was dangerous and not very private. He agreed. One weekend he came home from Home Depot with a bunch of cement blocks and 4x4 (4 in square, 6 feet long)s and constructed a "fence" similar to what they use in the parking lot of Home Dept when they put their plants and stuff out. Not only was it an eyesore..it kept nothing in and nothing out. But...he had technically kept his promise for a fence..(you see why we're divorcing). Anyway, my daughter and I call it the ghetto fence (no disrespect) and people always comment on it and laugh.

LMAO at "ghetto fence!" There are just some things around the house and yard people should not attempt unless they have serious experience in that area. BRB redoing the plumbing in the bathroom, um no, just no. I'm smart enough to know I have awesome skills at using the yellowpages to get said expert to come to my house and fix it.

[bosgirlin09]

LMAO at "ghetto fence!" There are just some things around the house and yard people should not attempt unless they have serious experience in that area. BRB redoing the plumbing in the bathroom, um no, just no. I'm smart enough to know I have awesome skills at using the yellowpages to get said expert to come to my house and fix it.

I wish I could say he was trying to be industrious...but he was just cheaping out on me. The worst thing was someone told me once they could see the "fence" on google earth..

[bosgirlin09]

OK..confession time. Managed to blow my diet yeterday eating some of those choc. crispie cookies. At least they have protein...lots of egg whites

I'm almost at the end of my deload. At least Ive been good on the cardio front. Mixing it up with hitt/steady state from 25-45 min. daily.

It's been a very stressful/emotional week for me, so Im not going to kill myself on the diet front. I know next week when I can lift Ill be less stressed. At least the extra cals should keep me really energized to come back strong next week..

[KimPossible98]

I'm coming to Texas to hang out with you! I feel so bad that you are bummin so much, I can totally sympathize with what you are/have been feeling.

But it sounds like you are not really enjoying your deload week - which I think is so so so important, not only for your body but also for your mind as well. The last thing you want after a week off is to get back to the gym and not really feel fired up and ready to be there. I know it's so hard to be away from the gym when you're used to going all the time and it's just, well, what you do and how you define yourself. Yeah it is suckey. But it's difficult to see you still doing HIIT on your break.

I always state this because I think it's something no one ever remembers:
When you work out, you work and stress your muscles, your bones and your nerves
It takes your muscles a day or 2 to recover and you're good to go.
It takes your bones a few extra days
But it takes your nerves a week! A week to repair! Think of that!? (I got this from Lou Schuler BTW - it's not just me pulling stuff out of my a$$)

I have just spent the last 4 months eating in deficit, 90% of which were in keto, going through a divorce, getting a new job which feels like is impossible for me to do right now, had my world flipped around... yeah, I think there is quite a bit of nerve damage in my brain as well as in my muscles. And from your posts they sound so similar to mine and what goes on in my head it's scarey. I really really think you need a good break and to not be so hard on yourself for what you are eating. I have been eating pretty crappily, pretty much living on carbs for 3 days, but I also know this is not a permanent change. I just worry about you and that you are not taking a good mental break.

I've done that before, not gotten a really honest to goodness good rest. You think you're doing yourself some favors but you're not.

Ok I'll stop rambling now. PM me if you need to vent. Or bring your baguette and wine over to my log, or keep it here.

One weekend he came home from Home Depot with a bunch of cement blocks and 4x4 (4 in square, 6 feet long)s and constructed a "fence" similar to what they use in the parking lot of Home Dept when they put their plants and stuff out.

So today, I tore it down.

AAHAHAHA! I can totally relate!!!!!!!!!!!

I'm sure you were like GEEE THAAAANKS for ALL that you do! I couldn't have done any better without you!

But even better therapy when you tear it down. Hopefully you cussed like a sailor while you did it too!

[KimPossible98]

OK..confession time. Managed to blow my diet yeterday eating

Oh, and one more thing - have you ever considered taking a full diet break? One where you just kind of eat whatever? I know that could totally mess with some peoples heads but maybe that would be a good thing for your sanity...especially if you've been eating in a deficit for a long time.

[bosgirlin09]

Sat 5/14

Last day of my deload. Sunday is always a day off, so I start lifting again on Monday. Yesterday did 30 min steady state cardio on ellip/stretching/foam rolling. Probably do about the same today.

So on a 7 day deload I did 5 days cardio total: 4 steady state/1 HITT...didnt touch a weight...not bad for an addict

Diet sucked all week...but whatever. Im looking at it like a week off from dieting. Had some good days, some bad. Feel pudgy but there's no way I could have gained much fat in one week. Im bloated.

Went to a friends 40th b-day last night. Great party, beautiful night, good friends...also beef tenderloin and chocolate cake! What could be better..

Ready to get back to normal next week. Stopped by for a visit with Carlos, to pick up some supps. He remembered my name I swear I felt like I was in jr. high talking to him...I was literally sweating (but their AC was out, too)...

[KimPossible98]

Holaaaa Carlos!

I've got the bloat thing going on here too. It's difficult to take a break and not have that happen. It makes me realize though why I do workout! I feel totally gross, but soooo rested.

Hows your sanity going?

Oh, and I can think of no better dinner than tenderloin and chocolate cake

[AprilShowers13]

Beef tenderloin and chocolate sounds good right now.

I'm about to take a deload myself, and I'm ready. I probably won't do as much cardio as you but I know I'll get some in because my son just got his big-boy bike.

Enjoy your weekend.

[bosgirlin09]

5/15..new week..new start.

Going to get this week off on the right foot. Got a semi plan to counteract the effects of last week. A few tweaks to my reg. diet and adding a few more days of cardio once I start lifting again tommorow.

Basically going to cut a few calories in places that are easiest. Like having one tbls. of PB rather than 2, one 1/2 p. fruit rather than the whole. Also, cutting out dairy. I love it so, but I know it gives me dig. issues, especially bloating. This may ease up once I get my synthroid levels back to normal, but for now it has to go. So I have some really good calcium supps (ahhhh...Carlos).

Also, going to use Oxyelite pro. Now, I know this doesnt really work as a fat burner, but I got a 90 tab sample bottle and actually find it lifts my mood and deters my appetite. Also gives me a lot of energy in the gym. So Im using them b/c I have them and I could use a little boost.

Going to do some cardio today. Would love to drive to the river and sit in the sun this afternoon..maybe I will!!

[KimPossible98]

I hear ya on the deload week bloat! Woah man - I got this little buddha belly going on. I'll try to think of it as an "energy source" and not a whole lot of fat and water

[bosgirlin09]

Well, first day back lifting and hit the legs. I probably felt like 84% back Was hoping, but not expecting, to feel 110%...that will come next week!

I am super bloated, and realized it's b/c (besides crazy eating last week) I actually got my period. Now, this is unusual b/c Ive been on the pill for a few yrs and only break for a cycle 3 times a year. The sad fact of the matter is that I actually forgot to refill my pills last month and didnt even realize it until the end of the week...therefore starting from square one. Mind you...the only purpose (unfortunately)that the pill serves for me is to make my period lighter/less painful...maybe that had something to do with my crazed eating habits last week. I've been like a BBing angel the past two days, diet wise..

Will post semi OK leg w/out tommorow..

And KimP shoes are the best thing to buy on bloat days, lol! Well, any day really..

[thehobbes]

Well, first day back lifting and hit the legs. I probably felt like 84% back Was hoping, but not expecting, to feel 110%...that will come next week!

84%... are you one of those crazy ocd numbers people like me lol? I still can not bring myself to set alarms and timers for 5:00, has to be like 4:57.

Yeah you should get right back up where you were quick, and possibly bust out some new PRs soon after. I know those squats are still gonna be good, even without that other 16% in there.

[KimPossible98]

No one is ever 100% after they take some time off. You're all healed up now and after a few days of lifting your bodys gonna feel great! Give it 2-3 more workouts and then you'll be like, woah - 110%!!!

These shoes are awesome btw Bloat days suck but those are the times when I accessorize!

Oh and the period thing, yeah mine changes too depending on how I eat. It doesn't matter if I'm on the pill either and I could never figure that out. It must have to do with how much your hormones can change when you are eating lots vs. eating little. It's actually kind of a scarey thought really... like when you start eating your body then feels comfortable enough. I'll add it to my list of odd things we have noticed!

[bosgirlin09]

Strange 2 part upper body w/o today...but felt a little more normal. Besides the deload and my period, I think Ive been a bit sluggish b/c I didnt have my synthroid for 3 days due to a pharmacy mixup over the weekend..think it hit me yesterday and today.

Sooo..I did clean and press and then on to a shoulder session..was able to do 30lb overhead press so I felt good about that. Still stuck at 60 lbs clean and press if I want to do a decent number of reps (say 5). Wondering with those if I should start heavier rather than start lighter to get a few more in. Still able to do do 25lb front lat raises, too. So felt a bit more able bodied today

Also did bi/tris. Single arm preacher curls, dips, 21s, cable tri pulldown, hammer curls(run the rack) and overhead tri extensions.

too tired to type weights/reps/sets...probably the same as whatever I lifted pre deload...so OK...

Going to take my tired (up at 4am), bloated, crampy self to bed with a good book...

[KimPossible98]

Strange 2 part upper body w/o today...but felt a little more normal. Besides the deload and my period, I think Ive been a bit sluggish b/c I didnt have my synthroid for 3 days due to a pharmacy mixup over the weekend..think it hit me yesterday and today.

Sooo..I did clean and press and then on to a shoulder session..was able to do 30lb overhead press so I felt good about that. Still stuck at 60 lbs clean and press if I want to do a decent number of reps (say 5). Wondering with those if I should start heavier rather than start lighter to get a few more in. Still able to do do 25lb front lat raises, too. So felt a bit more able bodied today

Also did bi/tris. Single arm preacher curls, dips, 21s, cable tri pulldown, hammer curls(run the rack) and overhead tri extensions.

too tired to type weights/reps/sets...probably the same as whatever I lifted pre deload...so OK...

Going to take my tired (up at 4am), bloated, crampy self to bed with a good book...

I personally like the trashy romance novels. And for whatever reason, they have to be about a cowboy. LOL! I need to move to texas. You wanna go on a cattle drive with me? I think it would be awesome!

Glad to see you felt like you were coming back after your week off at the gym. I know that feeling when you're just crampy and it's everything you have to just be there. So good job on going!

Your clean and press, I assume you are doing the 45lb olympic bar with 7.5lb plates on the side? Or are you doing it with 30lb plates on both sides for a total of 60. Guess I'm just wondering if you are counting the bar. When I was lifting really well I think my Front Squat Push Press only got up to 80lbs (counting bar). These are difficult compound olympic style lifts that are SO good to do and require SO many muscles. I'm a big fan - keep it up!

[bosgirlin09]

I never know what to call them..but it sounds like a front squat push press, hold bar in front..jerk it and squat under it while pressing overhead...

I'm up to toal weight 60lbs. They are hard. If I go heavier I start raising the bar up/out rather than jerking it straight up...if that makes sense. Anyway, its a form issue, lol. But they are awesome...they really get your heart rate up and preexhaust ..well, just about everything, lol..

Cowboy romances, huh? I, on the other hand, am a total dork and went to bed reading Moby Dick.

And Im not sure a cattle drive sounds like "fun" actually ...but we are strong on other kinds of fun..Mexican food, Margaritas, palm tress and sunny skies every day..there is an abundance of cowboys, however...

[KimPossible98]

This is an EXCELLENT link to training vids for Oly lifting. They show a nice progression of which lifts to start with to build each one. Perhaps you just need to work on a different lift first to build up the muscles. Watch the vids and tell me what one you do.

http://www.aceathlete.com/hatch/video.htm

The kid doing the lifting makes it look like cake.

Oh and LMAO - Moby Dick! I'll send you some of my trashy romance novels

[bosgirlin09]

This is an EXCELLENT link to training vids for Oly lifting. They show a nice progression of which lifts to start with to build each one. Perhaps you just need to work on a different lift first to build up the muscles. Watch the vids and tell me what one you do.

http://www.aceathlete.com/hatch/video.htm

The kid doing the lifting makes it look like cake.

Oh and LMAO - Moby Dick! I'll send you some of my trashy romance novels

Hmmm..it actually isn't like any of those vids. I start with the bar in front of me with my arms hanging straight down, not on the floor. Then jerk it up and overhead press w/regular, not a split, squat. I kind of do my overhead squats like he does in that video, though.

[KimPossible98]

Do you actually do a shoulder press movement or do you just get the bar over your head with your arms extended and then squat?

[bosgirlin09]

There is a shoulder press. I jerk the bar up and flip my wrists back to make the press movement. So as soon as I start the jerk, Im squatting to get underneath the bar, then I shoulder press it as I stand up...does that make sense?

And for today....abs and cardio..

Abs:

Straight leg raise: 3 sets 15 reps
Planks: 3 min, 2 min, 90 sec
Oblique weighted twists w 12lb ball(who took the 15lb??): 3 sets 20 reps
ab wheel: 3 sets 15
lying on bench kicking legs out straight (?) 25, 20, 15 reps

30 min ellip
10 min row

and thats all she wrote..
Still feeling the DOMS from Monday's leg workout. Rowing my glutes/hams were burning..

[thehobbes]

Sounds like you're doing a clean and press but just starting with the bar standing up, instead of taking it off the floor. I would assume it's much eaiser to learn how to just clean it from the floor, you get more momentum anyways. Maybe try that in a power rack just in case the bar goes flying when you flip it up lol. I always worry about that one.

And you can do a 3 min plank, graahhhhh!!! Damn I gotta get my planks up there!

Oh and ITT all the Carlos and cowboy talk made me lol. You Kims crack me up!

[dawndm]

Hi Kim *waves*

so glad to have found your journal. You are one strong lady..........gobsmacked at your squats!


Subbed!

[bosgirlin09]

Sounds like you're doing a clean and press but just starting with the bar standing up, instead of taking it off the floor. I would assume it's much eaiser to learn how to just clean it from the floor, you get more momentum anyways. Maybe try that in a power rack just in case the bar goes flying when you flip it up lol. I always worry about that one.

And you can do a 3 min plank, graahhhhh!!! Damn I gotta get my planks up there!

Oh and ITT all the Carlos and cowboy talk made me lol. You Kims crack me up!

Yeah, it's amazing what us old people can do

3 minute planks su@k by the way...no matter how many I do, I'm sweating and shaking like crazy after...

[bosgirlin09]

Hi Kim *waves*

so glad to have found your journal. You are one strong lady..........gobsmacked at your squats!


Subbed!

Hey! Thanks for reading along!

Thanks, my squats are getting better. Funny, I never think that I lift especially heavy...maybe b/c Im surrounded by guys and my weight always looks so puny compared to theirs. And so many people on this forum lift HUGE!! It amazes and motivates me..

[bosgirlin09]

Chest/back today at 5am. Tues/thurs I work with my trainer. Right now we are doing only isolation work (I do the compounds on my own) and he has me doing higher reps. I prefer lower reps higher weight, but I guess it's good to do both. I don't keep track of weight when I work with him..

So today we did:

Pec deck
standing lat pulldown
incline bench press on hammer strength machine
one arm rows on hammer strength machine
decline bench press (w/ barbell and dumbells)
close grip pull down
cable flys

Felt a lot on my abs after yesterdays w/out. Also struggled to keep the weights in my lats and away from my shoulders...did shoulders Tues night and they are burning a bit, so hard to put them out of the picture...

Cardio later; got to get my brood up and to school!

On another note..the guy who runs Olympic gym (I train there and at Spectrum) asked me what I was training for, and complemented me on how hard I train. Made me think it might be nice to have a goal..something to train for besides just getting leaner, etc. Nothing comes to mind but it's something to think about...

[KimPossible98]

I prefer lower reps higher weight, but I guess it's good to do both.

AMEN SISTA! I flippin' HATE any reps of 15. I like reps of 6-8

I wish you'd post the weights you use... I always like to see what others do because it helps me know if I'm totally slacking and need to step up my game. I also like to see how different we all are. Some really struggle with chest while other girls can bench like mo fos. Some can squat really well and others can barely do the bar. It's fascinating and very cool.

And isn't it nice when people compliment you at the gym? I love knowing that my hard work is not going unnoticed

[bosgirlin09]

AMEN SISTA! I flippin' HATE any reps of 15. I like reps of 6-8

I wish you'd post the weights you use... I always like to see what others do because it helps me know if I'm totally slacking and need to step up my game. I also like to see how different we all are. Some really struggle with chest while other girls can bench like mo fos. Some can squat really well and others can barely do the bar. It's fascinating and very cool.

And isn't it nice when people compliment you at the gym? I love knowing that my hard work is not going unnoticed

Urgghh..I know, He has me start with 20 reps...it's the worst! by the time I get to the last set of 10 reps I'm spent.

Let me think...I think on pec deck we did 50lbs, 70lbs, 60lbs, 70 lbs
Single arm row on Hammer was 45 or 55lbs
incline bench was 90-110ish
decline bench was with 25-30lb dumbells and bar to warm up
close grip pull down probably 60-90lbs
cant remember the rest but by the time I got to the last(cable flys) I was doing 30/20/10lbs and felt like a total wuss..lol

[KimPossible98]

Those are still pretty rockstar numbers. Does your trainer yell and scream at you? Thats the kind of trainer I would need.