TINAs nutrition and training log

[Redfizz]

Amazing! And she did it in heels, God bless her. lol

[tina722]

^^^ Right?! Also, pretty crazy how standards have changed - she'd be considered fat today. Although her waist was small for her height (29")

Tuesday

Doing too much (I went to the gym last night for handstands, dips and pullups), this is the second week in a row that I wake up exhausted and cannot get the energy to squat/do a lower body workout. Traps/back just too tight/tired from Monday's workout. I ended up doing a recovery workout today - no heavy or low rep stuff.

However, instead of doing the smart thing, and taking time off, I'm just going to try to eat lots today. For work today, I'll be sitting down, so at least I won't be wasting energy running around. I might even have time to get a nap in. Lots of food will hopefully get me recoverd. Tomorrow is a real rest day, but tonight is the chance to go to metroflex.

Monday PM
Pullups: 2x6, 1x8, 2x6
Dips: 2x6
Cable curls
Handstands: 3x3up/down wall runs, although only the first was walking all the way in

Tuesday AM
Leg extensions: 10@40, 70, 85, 100
Back Squats: 10@95, 115, 135
Machine squats: 8@ 90, 125, 170
One leg glute bridges: 10@BW, 25, 25

[-H-]

^^^ Right?! Also, pretty crazy how standards have changed - she'd be considered fat today. Although her waist was small for her height (29")

Tuesday

Doing too much (I went to the gym last night for handstands, dips and pullups), this is the second week in a row that I wake up exhausted and cannot get the energy to squat/do a lower body workout. Traps/back just too tight/tired from Monday's workout. I ended up doing a recovery workout today - no heavy or low rep stuff.

However, instead of doing the smart thing, and taking time off, I'm just going to try to eat lots today. For work today, I'll be sitting down, so at least I won't be wasting energy running around. I might even have time to get a nap in. Lots of food will hopefully get me recoverd. Tomorrow is a real rest day, but tonight is the chance to go to metroflex.

Monday PM
Pullups: 2x6, 1x8, 2x6
Dips: 2x6
Cable curls
Handstands: 3x3up/down wall runs, although only the first was walking all the way in

Tuesday AM
Leg extensions: 10@40, 70, 85, 100
Back Squats: 10@95, 115, 135
Machine squats: 8@ 90, 125, 170
One leg glute bridges: 10@BW, 25, 25

Nice workout!
Eating lots sounds good, too.

[dreahere]

What a great, fun article. I love see pictures of the old time strongmen/women and the stuff they did.

[gwnorth]

^^^ Right?! Also, pretty crazy how standards have changed - she'd be considered fat today. Although her waist was small for her height (29")

Tuesday

Doing too much (I went to the gym last night for handstands, dips and pullups), this is the second week in a row that I wake up exhausted and cannot get the energy to squat/do a lower body workout. Traps/back just too tight/tired from Monday's workout. I ended up doing a recovery workout today - no heavy or low rep stuff.

However, instead of doing the smart thing, and taking time off, I'm just going to try to eat lots today. For work today, I'll be sitting down, so at least I won't be wasting energy running around. I might even have time to get a nap in. Lots of food will hopefully get me recoverd. Tomorrow is a real rest day, but tonight is the chance to go to metroflex.

Monday PM
Pullups: 2x6, 1x8, 2x6
Dips: 2x6
Cable curls
Handstands: 3x3up/down wall runs, although only the first was walking all the way in

Tuesday AM
Leg extensions: 10@40, 70, 85, 100
Back Squats: 10@95, 115, 135
Machine squats: 8@ 90, 125, 170
One leg glute bridges: 10@BW, 25, 25

Are you following a program? How do you decide what excercises you're going to be doing?

[tina722]

^^ Not really following a program.

upper/lower if anything.

Monday: upper (emphasis on OH press/handstands)
Tuesday: Legs
Tuesday PM is supposed to be cardio/GPP work, but sometimes I'll lift also.
Wednesday: rest
Thursday: upper (emphasis on bench)
Friday: Stretch/BW work
Saturday: Lower - although usually ends up being somewhat full body
Sunday: Sit on the couch.

I love following people (journals/logs) who do programs; it looks so organized and progressive, but haven't done a true program for myself. I've been lifting for 3-4 years and have a group of excercises that I like best. Generally, for each workout, I pick 2 compounds done heavy/low reps and 2-3 other excercises done 6-12ish reps. Lets me feel like I'm doing everything at once- although, much harder to progress.

[tina722]

What a great, fun article. I love see pictures of the old time strongmen/women and the stuff they did.

No kidding. The pictures were the best part. I wonder if she/they still have decendents out there performing/training.

[newbeginning828]

No kidding. The pictures were the best part. I wonder if she/they still have decendents out there performing/training.

^Yea, really... My how times have changed...

Rgdg the tiredness- are you super busy or just not sleeping well? Deload time?

[tina722]

^Yea, really... My how times have changed...

Rgdg the tiredness- are you super busy or just not sleeping well? Deload time?

I don't think I'm quite ready for a deload. Yes, on doing too much, not eating quite enough and getting too many calories from alcohol. I do like having recovery workouts, so it should be work out okay doing heavy workouts Monday, Thursday, Saturday and everything else is light. I like having a high workload, as long as I'm eating enough.

To add to all this craziness, I've been itching to get some endurance back - running. Especially now that the weather is better. I havent started yet, but wouldn't mind being able to do a 5k easily.

ANNDD, I might have a training partner - female!! I've known her for awhile, she stopped lifting to do the MS, but is back in the gym. She's strong, I just need to convince her to leave the superset/BB stuff behind and work for strength.

Today's workout

w/u: pulldowns/chinups/pushups
Bench: 65x10, 85x10, 95x5, 105x5, 115x3, 125x3 (help), 120x3, 115x3, 110x3, 105x3, 100x3, 95x3
CGPB: 80x5x3
Dips: 5x5
Cable flys: 4 sets

[tina722]

Friday 11th

Quick workout:
Back Squats: (w/u), 165x3x4, 145x3x4
DL: worked up to 235x2
DB snatch: 35x5x3

And, that was all... out of town tomorrow, so two days off in a row now.

[Romina81]

Friday 11th

Quick workout:
Back Squats: (w/u), 165x3x4, 145x3x4
DL: worked up to 235x2
DB snatch: 35x5x3

And, that was all... out of town tomorrow, so two days off in a row now.

Nice deadlifting have a good weekend!

[newbeginning828]

Ohhh a training partner! Wow, sometimes I like working out alone, but alot of the time I wish I had someone to workout with as well. Sigggh... Hope you have fun!

Great workout & have 'out of town'!

[CathyVee]

I don't think I'm quite ready for a deload. Yes, on doing too much, not eating quite enough and getting too many calories from alcohol. I do like having recovery workouts, so it should be work out okay doing heavy workouts Monday, Thursday, Saturday and everything else is light. I like having a high workload, as long as I'm eating enough.

ANNDD, I might have a training partner - female!! I've known her for awhile, she stopped lifting to do the MS, but is back in the gym. She's strong, I just need to convince her to leave the superset/BB stuff behind and work for strength.

I've committed myself to dieting and it's amazing how not eating enough can affect one's lifts.

Hope it works out with the training partner. I like training on my own but sometimes it would be good to have someone to push me.

Have fun this weekend and thanks for stopping by my journal and trying to help me get my RAWR back (worked for the OH press ).

[tina722]

Nice deadlifting have a good weekend!

Thanks, I started off sumo, but couldn't get the 235 sumo style and switched to conventional. Not sure what happened. Next time.

Ohhh a training partner! Wow, sometimes I like working out alone, but alot of the time I wish I had someone to workout with as well. Sigggh... Hope you have fun!

Great workout & have 'out of town'!

I'm the same way, enjoy training alone, but a change, or a partner a few days a week would be nice. I think it's going to take some time to convince her though. She said no to squatting tomorrow...

I've committed myself to dieting and it's amazing how not eating enough can affect one's lifts.

Hope it works out with the training partner. I like training on my own but sometimes it would be good to have someone to push me.

Have fun this weekend and thanks for stopping by my journal and trying to help me get my RAWR back (worked for the OH press ).

RAWR!!! I need some of that. Too tired from the weekend, still.


OH press: up to 75x3 PR; then push press at 85x5x3
BB row: 85x6, 85x6, 115x5, 135x5, 115x5, 95x10
Cable OH press/flys: 2 sets
Pushups: 4-5 sets
BB curl: 35x15, 55x8x2

[tina722]

Front Squats: w/u, 115x5, 135x5x2, 150x2, 155x1 PR!
Back Squats: 135x5x3 (mostly paused)
Machine squats/leg extensions: 4 sets of 10

Very nice workout. Back squats were crazy hard following front squats. No ham/glute activation at first.

[2ndfloor]

Front Squats: w/u, 115x5, 135x5x2, 150x2, 155x1 PR!
Back Squats: 135x5x3 (mostly paused)
Machine squats/leg extensions: 4 sets of 10

Very nice workout. Back squats were crazy hard following front squats. No ham/glute activation at first.

I've never tried front squats before... am kinda afraid of them for some reason. Great job with those numbers!

[tina722]

I've never tried front squats before... am kinda afraid of them for some reason. Great job with those numbers!

Thank you! I was excited to hit the weight so easily. It can be a little awkward with the bar right against your throat, but the form feels good.

**************

I hit 41 pullups Tuesday night! It went like this: 8,7,5,5,5,5,4,2. I also got in a 2x2up/down wall run perfectly and easily.


*************


Still pretty sore (?) from the previous workouts, despite having a complete rest day yesterday.

Todays Training:

W/u: pushups and asssisted pullups

Bench:
75x10
95x5
110x3
120x3
130x3 <- 2 reps done alone, although not enough ROM, 1 rep w/help
120x3
115x2x2
105x3x2 <- had wanted to hit 4 reps
95x5x2

CGPB: 85x4x3 <- had wanted to hit 5 reps

Incline press: 30x8, 35x8, 40x8

Dips: BWx5x3

Cable Flys: 3 sets

[Redfizz]

I hit 41 pullups Tuesday night! It went like this: 8,7,5,5,5,5,4,2. I also got in a 2x2up/down wall run perfectly and easily.

Wow! 41 pull-ups! Amazing! Way to go.

[Romina81]

Nice job with the FS PR!
your pullups are sick!!!!
Benching looks like its getting stronger too!

[2ndfloor]

Great workouts! You continue to be an inspiration!

[tina722]

Wow! 41 pull-ups! Amazing! Way to go.

Thanks! I take a LOT of rest, no way I could do that in a normal workout.

Nice job with the FS PR!
your pullups are sick!!!!
Benching looks like its getting stronger too!

I'm actually starting to get excited to bench. I need to work on coming down lower/closer to my chest for some of the reps, but the weight is feeling good.

Great workouts! You continue to be an inspiration!

[newbeginning828]

Wooow! Doing great in here!! 41 pullups wow! And your benching is coming along too! You'll be repping 135 by yourself in no time

Omgsh the other day at the gym I seen a guy do wall pushups and totally thought of you! Hahaha!

[tina722]

Wooow! Doing great in here!! 41 pullups wow! And your benching is coming along too! You'll be repping 135 by yourself in no time

Omgsh the other day at the gym I seen a guy do wall pushups and totally thought of you! Hahaha!

Thanks! Wall pushups - that's awesome - something else I need to get better at!


********


Looks like I'm going to join all those that are deloading (or were). I'll take the next week easy, but not completely off. The bf is sick and I feel like I may get it a little bit. I want to add in some jogging and do circuit stuff at the gym (3 days only, short workouts).

A few months ago I made some goals to hit (280 DL, 200 squat, 135 bench, 140#body weight). Haven't really "hit" these , but getting closer. I'm happy with the progress I've made in the weights. But, I have actually lost a few pounds (133-134ish), which I'm a little conflicted about: love it, because I haven't been this low in awhile, but on the other hand it wasn't the goal... and it makes me feel like I should really try to lose weight. But I still want to avoid counting calories and becoming obessed about the scale, so going to stay away from that a little bit longer.

New short term goal is still to hit these numbers, and also to focus more on eating enough. I will be cutting back on the drinking, so need to make sure I make up for those calories in food. I'll aim for reevaluating at the end of June/beginning of July. July/August/September are nasty hot and humid here, so if I still feel like trying to lose - that will be an easy time to cut back on calories.

Have been thinking about changing up the lifting a little bit as well. Still no "program" just change out some days. Keep lifting under an hour 3 days/week, (Saturdays can be however long) - really working on increasing weight/intensity of each session. Stretch/foam roll at most of these sessions. Two days of cardio/stretching.

Goals
- DL:270, Squat: 200, Bench: 135, BW: 135-136ish (lower DL goal, to make sure I reach it, and do not want to gain 5# in one month...)
- Addition of gatorade during workouts, add oil to two protein/milk shakes per day (currently do one)
- Jogging 20-30min 2x/week (for fun, not cardio)
- Stretch/foam roll more (becuase I've slacked off some)

****

And yesterday's so/so training session

w/u: leg extensions, DL
Back squats: 3@165,170,175
Box Squats: 3x5 @145

um..

some cable upright rows and some other random stuff that wasnt' hard...and decided to leave and start deloading.

[-H-]

Haven't pooped in here for awhile- Wow, awesome workouts! Very inspiring!!

[newbeginning828]

Haven't pooped in here for awhile- Wow, awesome workouts! Very inspiring!!

[tina722]

^^LOL. you guys crack me up. No pooping allowed!!



From http://bretcontreras.com/

Article called: Muscle Strengthening Doesn’t Fix Form; Motor Control Training Does


Quoted:

"So the question now becomes, “How do we best go about fixing people’s natural inclination toward crappy movement patterns?”

I used to think that fixing people’s form on things was a matter of getting muscles strong. It’s not. You have to retrain their motor patterns.

X-band walks won’t fix someone’s valgus collapse during squatting; teaching proper form on squatting and having them practice it over and over will fix their form. The same applies to jumping, landing, sprinting, etc.

Altering technique has much more to do with the retraining the nervous system than it has to do with increasing strength. Most people already have the strength to perform a particular task, but they’ve memorized a faulty motor program and it takes time and concentration to get them moving better."

I bolded that sentence.

[tina722]

Wednesday 23

Finally woke up for the gym this AM. I trained with the bf today. All excercises were done for 20sec than rest for 10sec with 8 total sets.

BB row @ 65/45
Seated cable row @50
Cable curls @ 30
Flat bench @20s
Shoulder press @ 12s
Bench dips

Training lower body tomorrow in this fashion, then back to normal on Saturday.

[tina722]

Same thing as yesterday.

Squats @ 65
Leg press @ 1pps
Hack Squat @35s
Leg curl @40/50
Calves

Kinda fun, in a wierd burning sort of way. Thinking about doing 2 full body (one circuit, one heavy), one upper and one lower per week.

[-H-]

Haven't pooped in here for awhile- Wow, awesome workouts! Very inspiring!!

LOL!!!!!!!!! Oh no!
Hahaha!


Haven't POPPED in here for awhile is where I was going with that.

[tina722]

^^^Ok, well you can do that.

*****

link to a motivational speech by Babyslayer: http://forum.bodybuilding.com/showth...#post885798841

really interesting/inspiring. He bulked/fulked up to 350+ at ~age20, than cut down to a ripped 230ish. Not to mention a 800+ Deadlift....