Working On P's Body and (lots of) Other Chitter-Chatter

[pharty]

Monday's Liftin...everything from the Smith bench on was SS. P doesn't mess around on Mondays

TRAINING
3-4 Monday

Legs/Chest
3:30am Liftin'

Supps
NOX 2 scoops
Creatine
BCAAs

Squats
95/20
135/10
175/5
195/5 not low low

Leg Press
4pps/20
6pps/15
7pps/10

Leg ext
130/15
150/10

Smith Bench
25/20
45/20
45+10/10
45+20/6
45+25/3 PR!

Ham Standing
45/15
50/10

Calf Seated
70/20
70/20

Lunges-EZ bar
Per leg
40/10
40/10
40/10
owwiee up from 30 last week

Incline Smith
25/20
35/12
45/4-2

Cardio
Nada

Weight
138.8 3/4
140.0 3/5

Early Feb/Early March (today lol)


Maybe a tiny difference? Even though the scale pretty much says the same...

eta--you can see the mark where I burned my belly with an iron. srs. only me.

[-=FLEX=-]

Squats
175/5
195/5 not low low

Leg Press
4pps/20
6pps/15
7pps/10

Solid, solid work, p.

[Redfizz]

Your waist is definitely smaller! And your thighs don't touch until higher up. Way to go, Suppppppa P!

[pharty]

Solid, solid work, p.

Thanks dood legs are hurtin bad today despite foam rolling. Those damn squats were feeling heavier than usual too blerg.

Your waist is definitely smaller! And your thighs don't touch until higher up. Way to go, Suppppppa P!

Yay you can see it!! Those are the same style undies* so not sure why it looks different Maybe my torso got longer

*VS lacie FTMFW!! Go get some NAO!!

[RyouBakua]

*VS lacie FTMFW!! Go get some NAO!!

this!

[dreahere]

Your waist is definitely smaller!

You should take measurements. I bet you lost an inch, SuperP.

[MissKB]

You should take measurements. I bet you lost an inch, SuperP.

This! You definitely lost some inches girl

[gobbles23]

Aw, I'll have to wait till I go home again to see piccies :P But 7 pps on leg press!? 630lbs! Nice P!

[pharty]

Aw, I'll have to wait till I go home again to see piccies :P But 7 pps on leg press!? 630lbs! Nice P!

Hurry before I delete them

[gobbles23]

Hurry before I delete them

You wouldn't!? I'd make you send them to me. Hahahaha!

[BubsNBean]

Lookin' good P! Definitely a change!

[mmater]

Burning yourself with an iron really hurts. I have done that on my thumb. Soooo painful. lol.

Definitely a difference. Nice work. Lifts are Uh-mazing.

[dreahere]

P, I was in the power rack today thinking about how you bench more than I squat.

[stephanielynn76]

Monday's Liftin...everything from the Smith bench on was SS. P doesn't mess around on Mondays

That's for damn sure...

Squats
95/20
135/10
175/5
195/5 not low low

Leg Press
4pps/20
6pps/15
7pps/10

- Strong P is strong!!! Brb quads hurt just thinking about dat.

Maybe a tiny difference? Even though the scale pretty much says the same...

eta--you can see the mark where I burned my belly with an iron. srs. only me.

I see a difference! Hey I burned my forehead REALLY bad with a curling iron once... at least your burn is hidden. I had to answer the question, "What happened to your head?" every day for weeks...

[swooshie]

Looking good, as usual, PSS I think your waist and torso look more defined!

[pharty]

this!

They ARE one size fits all I bet you look great in them!

You should take measurements. I bet you lost an inch, SuperP.

This! You definitely lost some inches girl

Lookin' good P! Definitely a change!

Man I hope so because that scale sure is an azzhole.

I can't find my measuring tape. And I sew! I beta terrorist stole it.

Burning yourself with an iron really hurts. I have done that on my thumb. Soooo painful. lol.

Definitely a difference. Nice work. Lifts are Uh-mazing.

Thanks Mater!! Hubz was all "uhhhh HOW did you burn your belly?" Yeah shoulda put a shirt on I guess.

P, I was in the power rack today thinking about how you bench more than I squat.

I bench 185 better than I squat it!
Weird.

That's for damn sure...

I do love my Mondays!

- Strong P is strong!!! Brb quads hurt just thinking about dat.

Spots (yes I have them because my little legs can't get that **** off alone) said legs looked sick while I was doing them yay!

I see a difference! Hey I burned my forehead REALLY bad with a curling iron once... at least your burn is hidden. I had to answer the question, "What happened to your head?" every day for weeks...

Yay a little change!!
I burned my neck with a curling iron in HS. Try explaining THAT one!

Looking good, as usual, PSS I think your waist and torso look more defined!

Yeah I think I have a smidge less of no figure look.
If that statement makes any sense then I'll send you a cookie.

[pharty]

TRAINING
3-6 Wednesday

Back
3:20am Cardio--snow so I left home early
3:45am Liftin'

Supps
NOX 2 scoops
Creatine

Rack Pulls
135/15
185/10
225/4 blerg been a while

Cable Rows
no idea what the # equates to but it's more than x10
7/10
8/10
8/10
8/10
8/10
8/10

Tbar Bewb Squisher
45/10
10
10
10
10
10

Smith Rows
bar weighs 15#, weight is per side
25/10
10
10
10
10
10

Lat Pulldowns
no idea what the # equates to but it's more than x10
6/12
7/12
7/12
7/12
7/12
7/12
SS
Hammer Strength MTS Row
30ps/12
30ps/12
decided to SS those a little late...

Pull ups
5
5
5
5
5
SS
MTS Row
40ps/12
40ps/12
then
SS
Cobras
no idea what weight equals
4+small weight/15
4+small weight/15
4+small weight/15

Upper Back-techno gym
not sure if the 5# was added or not. confusing machine
40/15
50/15
60/12

Cardio
TM Incline 8.5, 3.3 mph
200cals 22:00
arse still hurts from lunges so no HIIT

Weight
140.0 3/5
139.8 3/6

Notes
So they were all "the sky is falling!!" about this darn snow which I think we got maybe 4 inches but it was 40-something yesterday so roads aren't awful yet they called no school at 10pm last night. Ridiculous. This is freaking Ohio and WOW we do get some snow sometimes sheesh. I think it's 'cuz we haven't used any calamity days so they figured what the fuk let's call it before there's even 2 inches down. Ugh. I was out at 3am and had no problems. But I'm also not an idiot snow driver.

So yeah The Terrorists are here today so I'm thinking maybe more cardio then lunch at LTF then the pool for a bit. Or I'll sit here and sew half the day away. Decisions decisions...

Happy Hump Day, Friends!

[pharty]

Who wants to talk diet talk with the crazy lady? When it hasn't even been 2 weeks of the "keep carbs around 100 and cut out bread/wraps/etc" AND it's nearly TOM which would hopefully gimme a whoosh? Anyone????

Here's what I know::
5 weeks since the end of the cut

For 3 weeks following cut
Kept cals up a smidge (some days 2500 still) and used the BMF deficit as a guide
Jan 25-Feb 15
avg cals==2154
deficit 741
141.8 Jan 25
139.6 Feb 16

For the last 2 weeks
Feb 15-Mar1
avg 1974
deficit 950
139.6 Feb 16
139.8 Mar 1
avg 139.6 (10 weigh-ins)

Starting weight 141.8
5 weeks later 139.8 but that has remained a bit steady since the initial first 3 weeks make sense?
2 pounds= .4 a week

Here's what I said I was going to do nearly 2 weeks ago...

1. Stick with 2k for a few more weeks
2. Cut and change carbs. Closer to 100g and mostly veggie/meat based. No more bread or wraps. Rice/bulgar/swt potato allowed.
3. Add more cardio. It's hard with 2 leg days.
4. Keep at not drinking on lifting nights*. Been doing well with that And didn't get too tipsy Saturday night either!

#3 is a work in progress...getting more cardio but not by a ton.


So what? Wait until the 2 weeks of lower/different carbs are up and assess? /notpatient
Doesn't everyone say "give it a couple of weeks"??

Let me also add that I do feel an eensy bit leaner through the belly and thighs. Eensy bit.

Here's the thing...I really really want to hold onto as much mass as possible. I'm being crazy aren't I? Did I mention TOM is right around the corner?
It's possible I have even confused myself here. Pretty much I'm not even close to ready to starve myself but I want some flub gone and thought cutting from 2500 to 2000 would give me a nice "water weight" whoosh but maybe it's all just really fat and not water

I understand if nobody responds. I'm a lunatic. Did I mention it's a snow day?

ETA--I did not workout Tuesday and DID NOT DRINK Monday night! This is unheard of in P-Town.
New goal=drink on Saturday's only

[Stncldsnake]

Great sessions P, congrats on the bench PR and those curves are coming in!!!

[gobbles23]

I'd suggest waiting it out for another 1.5 weeks- wait until TOM is over for a few days, then re-assess. If no change- subtract 100 cals, or add in a wee bit more cardio and then hold that for a few more weeks

Edit- STILL couldn't look at your pics when I went home- our router was defective and we're getting a new one today- so no internet

[pharty]

Great sessions P, congrats on the bench PR and those curves are coming in!!!

Thanks Snake! I do love my bench even Smith

I'd suggest waiting it out for another 1.5 weeks- wait until TOM is over for a few days, then re-assess. If no change- subtract 100 cals, or add in a wee bit more cardio and then hold that for a few more weeks

Yeah I know I should but I'm getting antsy! I think the BMF is on crack with my deficit but I like the other info on it too so I'll keep wearing it. Should start by Friday and I usually get a whoosh right away so we shall see. I hate waiting.

Edit- STILL couldn't look at your pics when I went home- our router was defective and we're getting a new one today- so no internet

I can email them if you PM or FB msg but they really aren't all that exciting I swear.

[RyouBakua]

i would lift heavier with lower reps if you want to keep as much mass as possible


but thats just me

[pharty]

i would lift heavier with lower reps if you want to keep as much mass as possible


but thats just me

Good point. I'll say that for back the last 3 weeks were higher reps/mid-weight and the previous 3 were 4 reps/heavy weights. Now I will go back to the heavy rotation.

[BubsNBean]

i would lift heavier with lower reps if you want to keep as much mass as possible


but thats just me

I was thinkin' this, you've got a ton of volume going on P!

What about your carbs? Why are they under 100? Seems kinda low, but I'm new to the science of nutrition as well.

[pharty]

I was thinkin' this, you've got a ton of volume going on P!

I think I have a volume problem. But I also feel like I did OK gaining muscle mixing things up. I tend to do high rep warm-ups regarding big stuff then sets of 5 or fewer (squats and deads as much as possible and bench). I'll try and pay more attention to what I'm doing. I usually do what feels right

What about your carbs? Why are they under 100? Seems kinda low, but I'm new to the science of nutrition as well.

They are either right close to 100 or a smidge over. As long as my energy is OK then I'm good with keeping them lower because carbs from breads, etc make me bloaty. Veggies and rice don't seem to do that. So then I keep my fats and protein high. Yesterday was

1950 cals
95.9 carb
85 fat
190.5 prot

and most days lately are similar.

[MissKB]

So, you're doing a slow cut to preserve muscle? I think it's tough to get adequate fat loss and muscle retention at the same time, which is why so many people do the cutting and bulking cycles haha. I do know that I tried a Recomp once and it was wonderful. Maybe throw your scale away and use mirror/pants/measuring tape

[BubsNBean]

I think I have a volume problem. But I also feel like I did OK gaining muscle mixing things up. I tend to do high rep warm-ups regarding big stuff then sets of 5 or fewer (squats and deads as much as possible and bench). I'll try and pay more attention to what I'm doing. I usually do what feels right



They are either right close to 100 or a smidge over. As long as my energy is OK then I'm good with keeping them lower because carbs from breads, etc make me bloaty. Veggies and rice don't seem to do that. So then I keep my fats and protein high. Yesterday was

1950 cals
95.9 carb
85 fat
190.5 prot

and most days lately are similar.

Makes sense... you do what works for you! I had issues with satiety with less carbs, but I think my cals are pretty low too. I'm with you on the bloating... oats definitely make me puff up!

[pharty]

So, you're doing a slow cut to preserve muscle? I think it's tough to get adequate fat loss and muscle retention at the same time, which is why so many people do the cutting and bulking cycles haha.

To me that makes little sense if I'm reading it right. Why wouldn't I try and preserve as much was possible...I worked damn hard for that muscle lol.
I originally thought I'd cut a few (more than 2 lol) fluffy pounds pretty quickly cutting from 2500 to 2000 but that didn't happen. Then I wanted to maintain
for March then start to cut a little more aggressively starting April. A of it boils down to my impatience. I told hubz I'd rather be fluffy and strong than lean and weak...it's mostly trued

Maybe throw your scale away and use mirror/pants/measuring tape

Crazy talk right there
I know you're right but when I FEEL leaner I want the damn scale to show it!

Makes sense... you do what works for you! I had issues with satiety with less carbs, but I think my cals are pretty low too. I'm with you on the bloating... oats definitely make me puff up!

Yeah with my higher cals and fatz and proteinz I'm feeling pretty good I can do 1/4 cup of oats but 1/2 cup is bloatycity.

[llahhsoj]

So, you're doing a slow cut to preserve muscle? I think it's tough to get adequate fat loss and muscle retention at the same time, which is why so many people do the cutting and bulking cycles haha. I do know that I tried a Recomp once and it was wonderful. Maybe throw your scale away and use mirror/pants/measuring tape

Slow cut is the way to go. A lot of people don't have the patience for that. I don't. I don't really follow the bulking and cutting like a lot of people do. If I get too fat, then I do it, but I never plan it.

[pharty]

Happy Happy Thursday!

So I was doing a second leg day as often as I could on Thursdays. I've now changed that to GluteDay Thursday Yeah I know I can add more leg stuff but I didn't today...just glutes and cardio.



10 reps 4 sets no break at all

GHR

2 sets BW (to get a feel for it)
2 sets 10# will go up but nervous of face planting

Glute Ext Machine
only have this so eventually switched it up

2 sets @70# then

Switched to using lying ham machine (kneeling on floor pushing up bar with leg if that makes any sense)
Found a pic!

30#
50#

Good Mornings (never done before!!)
40# all 4 sets will go up

Lunges
BW for all, back leg straight like Lacey's

Cardio
Incline TM Warm-Up
10 minutes 80 cals

Post Workout
Arc trainer intervals
27:00 275 cals

Weight
139.8 3/6
140.0 3/7

Feeling wayyyyyyyyyyyy fluffy today


In other news

Girly Version turns 7 today!! Maybe I'll post a pic later so you can tell me how cute she is and how she looks just like me