Strength in numbers..Kim's journal

[bosgirlin09]

Decided to start a journal here. Hoping to keep better track of my workouts/progress...also hoping to be better about keeping my diet on track; a little accountability can be a good thing. Thanks in advance to anyone who reads or comments.

The title refers to 3 things...First: Well, obviously we see our strength gains as our lifting weight increases, and my main goal is to gail strength. Second: Diet is so critical and the "numbers" or macros are key. My secondary goal is to lower my body fat. Third: Strength in the number of women who use this board and from whom I get ideas, inspiration and support. I don't really have anyone in my life who understands the whole bodybuilding thing, or my goals.

So, I guess Ill track my workouts and macros here and see how it goes.

So...initial thoughts about my current state of fitness. I'm 5'10", maybe 149 lbs(have issues with the scale), body fat ???..I think I'm fairly lean..maybe 20%? I train 5 days a week. I do compound movements 2x a week..heavy weight low rep. I do isolation the other 3 days (higher reps, lower weights), though there are often compound movements incorporated in those days, too. Just started adding cardio back into my w/outs. I do some HIT, some longer moderate intensity cardio. Ive been training almost 3 years.

I have a trainer 2x per week. He works with me when I do my heavy days..both to assist and to check my form.

Right now working around 2 injuries. Lower back (left side) and left shoulder.

5/1/11:

Lots of stretching and foam rolling focusing on injured areas. Abs: weighted cruches w/cable on my knees, leg lifts, weighted oblique twists w/med ball, ab roller, planks( 3 min, 2 mim, 1 min). Followed by 10 min ab class at gym.

planned to do cardio but was running late. Probably need a rest day anyway.

[bosgirlin09]

Finished up the day yesterday with:
1855 cals, 159 pro, 165 carb, 42 fat.

I frequently have trouble getting my fat macros on target. In the past Ive relied on my "cheats" to balance out my fat over the course of the week, but Im going to try to keep those treats to a minimum. I really do better if I just avoid the sugary fatty treats all together. So Im going to have to work on incorporating more healthy fats.

Shoulder feels better today and my lower back much better. Considering resting from weights today as I know I have a heavy upper body w/o tommorow with Kevin (my trainer).
Definitely going to do a long cardio session. Want to do sprint intervals but running is bothering my back injury, so the elliptical it is.

Next week is my scheduled week off from lifting. I know I need, especially with these two injuries, it but Im already stressed/worried. I just joined a new gym (switched from Gold's to a Spectrum) and they have some good classes so I may do some yoga/pilates stuff next week just for fun.

Weight is staying the same at 149, which is OK since I just finished my b-day weekend of free for all eating. Still, considering changing my daily cals from aprox 1900-2000 to 1700-1800 and seeing if I make some better progress.

Other factor; my TSH test came back elevated at 5. Upping my synthroid dose to 200mcg from 175. Hoping this helps a bit..

[AprilShowers13]

Happy Belated B-day!! I seen your progress pics the other day and you are looking great.

Can you eat nuts? That is a great way to get some fat in your diet. My favorite is the cocoa roasted almonds

[thehobbes]

Hey Kim, do you know specifically how you hurt your shoulder and back? That's weird, ever since my rt shoulder started up I have had this little pain on the rt side of my back (not injury status though), I think that stuff can often be related when one body part gets slightly out of alignment. Be careful and maybe do some foam rolling or massage if it's muscle related.

As for the healthy fats... bring on the natty pb!!

[bosgirlin09]

Thanks! I do love those almonds, too.

Today's Macros:
1690 cals
173 pro
54 fat
133 carb

Meals were:

5 pieces lean turkey bacon, 1/2 c greek yogurt, 1 square 90% dark choc chopped, 1 c. skim milk in coffee

post w/o whey w/ water

PBJ with 2 slices Ezekial bread, 2 Tbls nat PB, SF jelly, small apple

Fiber one bar

5 oz ckick breast, 10 oz butternut squash w/ 2 tsp coco oil, cinnamon, and a stevia pkt, 2 oz 99% lean turkey breast while I was waiting for dinner to cook

1/2 c greek yougurt w/ choc same as breakfast

bedtime whey with water

Supplements: Optiwoman Multi, Glucosamine supp, BCAA, Creatine mono, Omega 3's, a godzillion cups of green tea.

Workout: Back (feeling better but was very cautious, used moderate weight)

Pull Ups:
4 sets of 6
All other stations 12-10-8-6
T-bar row:
60-75-75-75
Lat pull down:
60-70-80-90
Long Row:
60-70-80-90
Close grip pull down:
60-70-80-90
Bent over row w/ dumbell:
22.5, 25, 30, 35
Reverse hyperextensions:
4 x 15

30 min on elliptical, increasing resistance

Felt good; glad I didn't push it too hard. Lower back feels way better...going to do squats/lower body tommorow at 5am!! Feels like a good day..

[bosgirlin09]

Hey Kim, do you know specifically how you hurt your shoulder and back? That's weird, ever since my rt shoulder started up I have had this little pain on the rt side of my back (not injury status though), I think that stuff can often be related when one body part gets slightly out of alignment. Be careful and maybe do some foam rolling or massage if it's muscle related.

As for the healthy fats... bring on the natty pb!!

The shoulder injury goes back years to when I was pregnant. Anything can trigger it, it is deep behind my shoulder blade. Foam rolling and massage definitely help, as does taking a muscle relaxer before bed so its not so stiff in the am.

The lower back thing is on one side, and it's all new. Did squats last Tuesday and hit my PB of 185lbs for 6 reps. Felt great but a few minutes later some other random movement triggered the lower back...so Im sure its related.

And yes, one injury causes the body to compensate somewhere else..I notice that. Sometimes I feel like Im just falling apart, lol..

Ive found that foam rolling with intensity really helps. Sometimes I just put the roller under the sore spot and put all my weight on it and just push it and hold it there. I probably look like Im just hangin out doing nothing, lol...but whatever works..

And believe me...it's a daily struggle not to eat copious amounts of PB every day!!

Hope you're feeling better!

[bosgirlin09]

AM workout (w/ trainer) at the awesome Olympic Gym.

This is where I work with my trainer. It's old school and like being in a time warp. Walls covered with pics of bodybuilders from the 70's-80's. Check it out..
http://houseofpain.com/gyms.html?gid=28


Legs:

Front squats ATG (maybe slightly below parallel on last 2 sets):
warm up w/ bar 20 reps
15-12-10-8-8
95, 105, 115, 135, 145

Leg Press: High/wide foot placement
warm up w/ 90lbs 20 reps
15-12-10-8-8
180, 270, 360, 540,540

Leg extensions:
20, 15, 12, 10, 8
don't know weight..Kevin tracks it

Leg press: This is a very old school machine..don't even know what it's called. Uses cables. Foot placement high on plate/toes off..very deep press. Really targeted inner thighs. 20-15-12-10 reps. Weight only 260 lbs? Really burned...

Calf raises/standing
3 sets of 30 reps, changing foot position from straight to pointing in toes at 15 reps
again, Kevin tracks weight

Going to Spectrum later for cardio. Feeling like my w/out was ham/glute weak so going to throw in some heavy glute bridges.

Macros later..

OK...finished legs after carpool.

Squats:
warm up 95 lbs 15 reps
12-10-8-6
135,155, 165, 175

Glute bridges:
4 x 15 @ 135

Squats on bosu ball w/ 5 lb dumbs in each hand
4 x 15

Core: 4 sets 15 push ups

No cardio..

[bosgirlin09]

Spot on!

Cals:1743

Protein:172
Fat: 47 (ok...a bit low)
Carbs: 156

[bosgirlin09]

Wed 5/4/11: Arms
Still isolating due to shoulder/ back injuries. Feeling about 90% but taking it easy. Next week is scheduled week off from lifting, I don't want any new injuries...

Dips: (slight forward bend to incorp chest)
4 sets 10 (bw)

Preacher Curl (seated):
12 @ 45lb
8 @ 55 lb
5 @ 55 lb...drop set to 45 lb to 12 reps
1 @ 55 lb...drop set to 45 lb to 12 reps

Tricep bench dip/feet elevated to parallel on box
15 @ 25lb (on lap)
15 @ 35
15 @ 45
13 @ 55

21's
20lbs, 17.5 lbs, 15 lbs, 12.5 lbs

Skull crusher/close grip press combo (press then crush)
12 @ 30 lbs
6@ 40 lbs/ last 6 reps press only
12 @ 30 lbs
6@ 40 lbs, last 9 reps press only

Standing barbell curl
12 @ 40 lbs
5 @ 50 lbs (drop to 30 lbs to 15 reps)
5@ 50 lbs (drop to 30 lbs to 10 reps)
5 @ 50 lbs ( drop to 30 lbs to 10 reps)

Tricep pull down w/ straight bar
15, 12, 10, 6
50lbs, 60lbs, 70lbs, 80lbs

45 min on ellip, moderate climbing
foam rolling/stretching

[KimPossible98]

Ah ha! Found it! Subbed of course

[KimPossible98]

Fats are one of those things that us ladies always struggle to get in. Doing the keto thing where I was eating 142g fat/day I understand how scarey it can be!!! I think a lot of it is the fact that you don't want to dump 1tbsp of Olive Oil on something because it seems sooo excessive and you worry that it's not going to keep you full so you tend to always trade fats for other things.

It has been my experience that I do better keeping my fat high. Also I believe that the smaller volume or the calorie dense fat has shrank (shrunken?) my stomach so I just can't eat that much anymore - bonus!

[bosgirlin09]

Fats are one of those things that us ladies always struggle to get in. Doing the keto thing where I was eating 142g fat/day I understand how scarey it can be!!! I think a lot of it is the fact that you don't want to dump 1tbsp of Olive Oil on something because it seems sooo excessive and you worry that it's not going to keep you full so you tend to always trade fats for other things.

It has been my experience that I do better keeping my fat high. Also I believe that the smaller volume or the calorie dense fat has shrank (shrunken?) my stomach so I just can't eat that much anymore - bonus!

I think I do better with higher fat, too. My dad was weirdly diet conscious while I was growing up so we never had anything with fat (except treats)..so I guess Ive become accustomed to it. Sometimes the oiliness grosses me out. My main sources are P.B./nuts, coconut oil and olive oil, and whatever little fat is in the super lean meat I eat. Plus I hate sacrificng my carbs...I love them so...

However, I would be happy to eat ice cream, cake, and chocolate all day..

[KimPossible98]

However, I would be happy to eat ice cream, cake, and chocolate all day..

Now there's a diet I could get behind!

[bosgirlin09]

Im behind..5/4 macros were 1757 cals and 172 pro, 54 fat.

5/5:

Tried out the shoulder: w/ Kevin so not tracking all weights

5 sets 10 reps clean and press at 55 lbs.
Rear delt machine
overhead single arm shoulder press (20, 15, 12, 10, @ 15, 20, 25, 30 lbs)
upright row changing grip from close to wide from set to set
standing side lat raise 5 sets 5...heavy..starting at 25 lbs going down to 8
30 min on ellip/foam rolling


100 push ups before getting dressed to go out last night

Did not track macros yesterday. Drank a little at party last night, and a little is all it takes to make me feel hungover, lol. We'll see what I can do at the gym today. Either today or tommorow is leg day...

[KimPossible98]

I think I'm the only person who did not go out for Cinco de Mayo! I suck - LOL!

You said you hurt your shoulder when you were pregnant, right? What did you do to it? Did you separate it? Or is it a rotator cuff thing? I know ALL too well about bad shoulders as you can see by the xray in my log! LOL!

[bosgirlin09]

I think I'm the only person who did not go out for Cinco de Mayo! I suck - LOL!

You said you hurt your shoulder when you were pregnant, right? What did you do to it? Did you separate it? Or is it a rotator cuff thing? I know ALL too well about bad shoulders as you can see by the xray in my log! LOL!

I have no idea how I hurt it. It is something deep under the shoulder blade. It was bad for about the last 3 mos of pregnancy, then during labor, it got even worse to the point that it was worse then labor! That took 6 mos to go away.

Anything triggers it and I deal with it with foam rolling, rest and taking a muscle relaxer before bed. Sometimes a massage if I can afford it. Never had it really checked out.

Yeah, I went out last night to a fundraiser at the art school where I used to do my art (photography). Rocked the backless dress, lol...someone actually asked me if I was a bodybuilder..

OK...today's busines..

Macros..did not keep track. Hungover a bit. Ate whatever.

Workout: 20 min on rower 20 min on ellip

BEST part of the day was stopping by the new Cost Plus Nutrition that just opened a couple of blocks from my house and spending about 20 min talking to the ridiculously luscious boy who works there...ahhh Carlos
wanted to eat him for breakfast...not only was he super hot he was super smart.
note to self: re budget for more supplements....

[thehobbes]

Geez, lots of people with shoulder troubles popping up in this journal! Ah you'll be deloading now though right OP? LMAO at "Carlos," ask him if he'll massage your shoulder lol.

[bosgirlin09]

Geez, lots of people with shoulder troubles popping up in this journal! Ah you'll be deloading now though right OP? LMAO at "Carlos," ask him if he'll massage your shoulder lol.

I've been checking up on your shoulder, too. I know you have that procedure coming up...I hope it's relatively painless and brings you some relief..My problem isn't anywhere near as bad.

And yes, Im deloading next week...if "deload" means not lifting, lol...

Happy Saturday! I'm off for a 7am leg session. Only ONE squat rack at my new gym!!

[KimPossible98]

Happy Saturday! I'm off for a 7am leg session. Only ONE squat rack at my new gym!!

Beat them boys down for it, girl!

Oh, and we require a picture of this Carlos you are so fond of...

Holaaaaa Carlos! Aye Dios mio!

[bosgirlin09]

OK...commence operation "Carlos Stalk" commences He can't be more than 22, lol...shows the sad state of affairs that is my love/sex life...if non existance can be considered a state of affairs..


HAMMERED the legs today!! No lifting next week so wanted to go out with a bang, lol...

Over head squats w/bar:
4 sets of 10 reps

Front Squats:
15 reps at 65 lbs/warm up
12 reps a5 95 lbs
12 reps at 135 lbs
10 reps at 145 lbs

Squats:
12 @ 135lbs
12@ 155lbs
10 @ 175lbs
8 @ 185 lbs

and OHHHH YEAHHH...3 reps at 205 lbs...PB!!!

Leg Press:
4 sets of 10 reps
6 plates (45s)
8 plates
10 plates
10 plates

Seated Hamstring:
4 sets 12 reps
70lbs
80
90
90

Glute bridges:
4 sets 12 reps @ 135 lbs

Seated calf raise:
4 sets 15 reps @ 90 lbs


Celebrated my PB with an extra piece of french toast

Macros later...happy Saturday!

[KimPossible98]

145# Front Squats - you are my hero! Nice work!

Remember the golden rule, they have to be older than 1/2 your age + 7... or does that only apply to guys? You can be the newest member in the Cougar Club. I'm getting shirts made... lol!

[thehobbes]

Epic squat day right there, damn! Front squats are hard as hell too, weird bar position. Operation Carlos lol, bring on the stalking!

I've been checking up on your shoulder, too. I know you have that procedure coming up...I hope it's relatively painless and brings you some relief..My problem isn't anywhere near as bad.

And yes, Im deloading next week...if "deload" means not lifting, lol...

Thanks, I could deal with relatively painless lol. I just want it fixed as I can not even hold a bb on my back for squats at this point!

Enjoy the deload, hopefully your back and shoulder issues will calm down.

[bosgirlin09]

5/8

Mom's Day..

planned to do cardio but wasn't feeling it today so listened to my body. Deload this week; but I will do some cardio...I probably shouldn't but I know myself well enough to know I'm not ready to have a full 7 days off doing absolutely nothing.

Macros: No clue and not counting today. Holidays are depressing given my personal situation so I do the best I can.

Was good 5/7/11
1900 cals, 157 protein, 36 fat ( I know, I know...)

Today:
Breakfast out...sesame bagel w/ PB (not natural), entire cinnamon roll
strange craving for frosted mini wheats today so probably ate a couple of servings out of the box

went and saw "Jane Eyre" with my daughter and had a glass of wine and a few chips from her chips & salsa

another glass of wine as I type this. That makes 2 days of drinking(albeit moderately)this week which is unheard of for me. It will be weeks and weeks before I drink again.

Dinner will be some big piece of protein. And a bought a few chocolatey treats in honor of Moms Day...

On a happier note I wore a new pair of shorts and my quads and calves looked great...

Plan to use my deload week to keep my diet clean and lean...

Happy Moms day...or just Happy Sunday!

[bosgirlin09]

145# Front Squats - you are my hero! Nice work!

Remember the golden rule, they have to be older than 1/2 your age + 7... or does that only apply to guys? You can be the newest member in the Cougar Club. I'm getting shirts made... lol!

Hmmmm...let's see, does that mean my actual age or the age people guess me to be? How about the age I feel?

[KimPossible98]

Epic squat day right there, damn! Front squats are hard as hell too, weird bar position. Operation Carlos lol, bring on the stalking!

Thanks, I could deal with relatively painless lol. I just want it fixed as I can not even hold a bb on my back for squats at this point!

Hobbes, I'm going to have to surf around your journal to see what's up with your shoulder too. Man these injuries just suck, don't they? I mean, I rehurt my shoulder this weekend putting on a coat! Dang!

It took me a long time to get the grip position for the front squat. I found that I had to move the bar up very high in order to get my elbows up. It's odd because I kept wanting to hold onto the bar but in reality the bar sits on your chest. I only discovered this last week after MONTHS of trying to figure it out.

planned to do cardio but wasn't feeling it today so listened to my body. Deload this week; but I will do some cardio...I probably shouldn't but I know myself well enough to know I'm not ready to have a full 7 days off doing absolutely nothing.

Macros: No clue and not counting today. Holidays are depressing given my personal situation so I do the best I can.

Today:
Breakfast out...sesame bagel w/ PB (not natural), entire cinnamon roll
strange craving for frosted mini wheats today so probably ate a couple of servings out of the box

went and saw "Jane Eyre" with my daughter and had a glass of wine and a few chips from her chips & salsa

another glass of wine as I type this. That makes 2 days of drinking(albeit moderately)this week which is unheard of for me. It will be weeks and weeks before I drink again.

Dinner will be some big piece of protein. And a bought a few chocolatey treats in honor of Moms Day...

On a happier note I wore a new pair of shorts and my quads and calves looked great...

I want to give you a big hug!

I read what you wrote and I could feel what you're feeling. Doesn't life get sucky some times? And yeah, some situations do make holidays even worse. It's time to sit around and reflect about life and sometimes it's not a rosey picture. Yesterday I got the idea to volunteer at a Shelter or Soup Kitchen in the area to help remind myself that my life is actually pretty darn good. But buck up, things will get better and PM if you need to talk! I'm in your situation, I know it well

So for your deload are you doing nothing or are you going to do just light cardio?

I get strange cravings for cereal too. It's odd but I'm glad you got to spend some quality time on moms day with your daughter

Enjoy those treats - you deserve them. Moms work friggin' hard man! It's hard to rest but it's worth it when you can get back to the gym with more energy. I hate those days when I have to drag myself in. Ever have one of those days when you get to the gym, are doing something, and leave? Yeah now THAT'S a sign!

I used to drink wine all the time. I probably drank a bottle a day, eesh. Not like "alcoholic woman" but more like "conesseure (sp?) woman". I don't drink much anymore, 2 glassed would have made me pass out for sure!

Hmmmm...let's see, does that mean my actual age or the age people guess me to be? How about the age I feel?

Whichever one makes Carlos fit into the equation!!!

[bosgirlin09]

LOL...that's the perfect answer! Whatever makes him fit into the equation..

I used to drink a lot, too. Just as you describe. My "husband" is in the wine business and is an alcoholic. Not a mean drunk...very functional, but it certainly is the root cause of the end of the marriage among other things. I realized I was drinking b/c he just wanted company, or b/c I was sad...so I just put a stop to it. I rarely drink now, except if I go out socially which is never, lol..and I don't get the same pleasure from it anymore either...

You know, I know it's the lifting that triggers my injuries...but they rarely pop up during the heavy lifts...but afterwards when Im doing something random like leaning to pick something up, bending to get a drink at the h2o fountain...I think thats often, strangely, how it works..

I will do cardio this week. Im going to hope it doesnt take too much away from my recovery/rest. But mental stress is stress, too so I have to factor that into the equation.

So the plan for today is 45 min cardio, split between the ellip and the rower, stretching and foam rolling and maybe some time in the steam room or whirlpool...

Haven't decided what to keep my macros at this week. I think Im going to shoot for 1700 cals, try to keep my fats better and avois frosted mini wheats

[KimPossible98]

You know, I know it's the lifting that triggers my injuries...but they rarely pop up during the heavy lifts...but afterwards when Im doing something random like leaning to pick something up, bending to get a drink at the h2o fountain...I think thats often, strangely, how it works..

This is SUCH a common thing. I was reading about lower back disorders and injuries and actually most injuries happen when you're not lifting. The reason is when you go to lift at teh gym, when you pick up the weight you take a second to think about it. You brace your back, you contract your abs to protect your spine. However, when you're at home and bend over to pick your husbands dirty laundry off the floor - because he somehow could not get it into the basket himself - or pick up your kids G.I. Joe, you don't really think about protecting your spine. Your brain sends the signals to brace your back & protect your spine but sometimes the signals get crossed, so it may not tell your muscle to contract correctly - then you end up hurting yourself. It's actually caused by a brain blunder, go figure.

Tell your brain to shape up! LOL!

[bosgirlin09]

OK...the horse I said I keep getting back up on...it has been bucking and sprinting away from me for 2 days..

diet sucked again. Not so far over maintenance, but bad choices and not enough protein. Super stressed and Im a stress eater..

always hopeful for a better day tommorow.

Managed to keep away from the weights. 45 min cardio 20 on ellip/25 on rower. Lots of stretching/foam rolling and a bit of time in the steam room..

Please send diet control vibes my way....

[bosgirlin09]

Better day today.

25 min. HITT sprint/walk, 10 min rower
stretching/foam rolling

Macros: 1785 Cals, 166 pro/60 fat(getting better)

May have a 1/2 c. 2% greek yogurt before bed, still in the safe range...

feel like Im regaining control.

Wondering about the cardio. Helps w/ stress but Im hoping it's not counterproductive. Felt great energy wise on cardio...but I do feel muscle fatigue and soreness. After my run, I was feeling really tired on the rower. Run alternated 90 sec at 6 min mile/90 sec 15 min mile...

[thehobbes]

HITT on a deload, that's pretty intense OP. Then again I'm the kind of person who's regular cardio consists of biking 7min miles. As long as you're not exhausting yourself or aggrivating those injuries it should be good.