TINAs nutrition and training log

[tina722]

Thanks Lori, I'm sure you could do it though...I'm not doing much else besides squatting and I rest a lot to be able to hit these sets.


Tuesday 11/27/12

I guess I did take it too hard yesterday with the chest/bench work. I ended up getting a pretty sore shoulder yesterday. No OHP today.

Pullups:
BWx5
17.5x5 (x3)
*hard though

Hyperextensions
35x15 (x3)

Front squats:
95x5 (x2)

BOR:
110x5 (x3)

Decline situps
2x12

Some curls & shoulder rehab. Today was nice, moderate workout with a lot of emphasis on getting some blood flowing. If I recover enough, I might try to hit 195 on Thursday, and do triples for both back squats and deadlifts on Saturday <- would be easier than back squats for 5reps and deadlifting.

I got in 2800cals (250g carbs) yesterday. Going for 2500 and 250 today.

[geek23ka]

thanks for pointing that out. how exciting!

btw. did you ever look at texas method?


I'm trying to figure out how to spread out the 3 days into 4. So far it's looking something like this.

Requirements for my schedule
- Saturday is for heavy squats/deadlifts/events (if I can get the energy)
- Rest days versus training days are set, but I can move excercises around
- Mon and Tuesday are interchangeable depending on how the weekend goes (ie. work, eating, drinking)

Sun: rest
Mon: Row/bench/chins
Tues: Squat (volume)/ handstands
Wed: rest
Thurs: Squat (recovery)/ GMs/OHP
Fri: rest
Sat: Squat(intensity)/deadlift/ pullups

bc i like for things to be as easy as possible, i would switch the gm/ohp with the deadlift/pullups so that im not squatting heave the same day i am doing deadlifts. that's how the madcow is set up.

i like texas method. i am making progress with madcow and i have time constraints with me being 24/7 mom to the toddler, so madcow works for me right now. oh, the day he goes into preschool will be a happy day for me! 8 months on the waiting list and counting.

nice work on your session today. you train smart.

[tina722]

bc i like for things to be as easy as possible, i would switch the gm/ohp with the deadlift/pullups so that im not squatting heave the same day i am doing deadlifts. that's how the madcow is set up.

I'd probably have to move squats...Saturday is the only day I have access to round plates for easier deads, otherwise 24hr has the flat edge plates. Or maybe squat after deads. Thanks for noticing that though. I might just accept that I can't do the weight I had been doing for deads, and reset back at ~200ish.

i like texas method. i am making progress with madcow and i have time constraints with me being 24/7 mom to the toddler, so madcow works for me right now. oh, the day he goes into preschool will be a happy day for me! 8 months on the waiting list and counting.

nice work on your session today. you train smart.

I have no idea how you do it, being a mom. Seriously impressive!

[Redfizz]

Why are you making sure your carbs are up to ~250g? I am just curious because I don't understand yet.

[tina722]

Why are you making sure your carbs are up to ~250g? I am just curious because I don't understand yet.

No particular reason. I get to ~200g just eating 'normally' (whatever that means ). I want to take in more carbs on the days I train to help with recovery. It takes more effort/planning to get past the 200g. Today is a rest day, I'll probably be a little under 200g.

[gobbles23]

My carbs are around 220g these days! Hot chocolate helps!!! Hahaha! I love food.

[tina722]

My carbs are around 220g these days! Hot chocolate helps!!! Hahaha! I love food.

mmmm...hot chocolate! that's a great idea.

yea, just from myself and watching other females ~200g seems to be a comfortable/easy level to eat. It also means no sub 100g carb days when dieting, which sucks.

[tina722]

Thursday 11/29/12

- I'm feeling good, so decided to skip the recovery day and just keep working the squats.

Back Squats
w/u: 95x5, 115x5, 135x5
work sets:
155x5
180x5 - this weight is starting to feel comfortable. Good depth on all reps.
195x3 - racked it after the 3rd rep, all reps hit good depth, just sloooow coming up, and on the third rep my knees came in
185x3 - going for 5, but not enough rest, so racked it.

*PR!! not quite what I was hoping for, but considering reps/depth were much better than last session, I'll take it
*I think I'll see how I feel Saturday, maybe work up to 195 again (try to hit those 5 reps), maybe get more work sets in on the ramp up
* Either way dropping down to 160-165 on monday for 5x5 volume workout. (80% of 1RM based on todays performance)


GMs
8@ 105, 115, 125

Chinups
BWx6 (x2)

[Euqinom]

Congratulations on your PR!
How is not what you were hoping for?

[tina722]

Congratulations on your PR!
How is not what you were hoping for?

Thank you! I was hoping to stick to 5 reps/set....but I didn't feel like pushing too hard/bailing out.

[NC_Tarheel]

Thursday 11/29/12

- I'm feeling good, so decided to skip the recovery day and just keep working the squats.

Back Squats
w/u: 95x5, 115x5, 135x5
work sets:
155x5
180x5 - this weight is starting to feel comfortable. Good depth on all reps.
195x3 - racked it after the 3rd rep, all reps hit good depth, just sloooow coming up, and on the third rep my knees came in
185x3 - going for 5, but not enough rest, so racked it.

*PR!! not quite what I was hoping for, but considering reps/depth were much better than last session, I'll take it
*I think I'll see how I feel Saturday, maybe work up to 195 again (try to hit those 5 reps), maybe get more work sets in on the ramp up
* Either way dropping down to 160-165 on monday for 5x5 volume workout. (80% of 1RM based on todays performance)


GMs
8@ 105, 115, 125

Chinups
BWx6 (x2)

You're still making VERY good progress. How's BodyForm treating you???

Thank you! I was hoping to stick to 5 reps/set....but I didn't feel like pushing too hard/bailing out.

You shouldn't be worrying about bailing out...the man with the golden calves would be there to save you!!

[tina722]

You're still making VERY good progress. How's BodyForm treating you???



You shouldn't be worrying about bailing out...the man with the golden calves would be there to save you!!

Bodyform has officially replaced coffee as my caffeine source! I love it. I'm curious how the coffee flavor is???


And, I know! But I want to do it myself!

[NC_Tarheel]

Bodyform has officially replaced coffee as my caffeine source! I love it. I'm curious how the coffee flavor is???


And, I know! But I want to do it myself!

I'm sending some samples out today. I'll add you to the list and you can find out for yourself. I don't need your address either (no staker )

[tina722]

yay!

subtle hint was not so subtle.

[NC_Tarheel]

yay!

subtle hint was not so subtle.

bahahaha

I'm a guy....you know we do not respond very well (or at all) to subtle hints

[wakechica]

Thursday 11/29/12

- I'm feeling good, so decided to skip the recovery day and just keep working the squats.

Back Squats
w/u: 95x5, 115x5, 135x5
work sets:
155x5
180x5 - this weight is starting to feel comfortable. Good depth on all reps.
195x3 - racked it after the 3rd rep, all reps hit good depth, just sloooow coming up, and on the third rep my knees came in
185x3 - going for 5, but not enough rest, so racked it.

*PR!! not quite what I was hoping for, but considering reps/depth were much better than last session, I'll take it
*I think I'll see how I feel Saturday, maybe work up to 195 again (try to hit those 5 reps), maybe get more work sets in on the ramp up
* Either way dropping down to 160-165 on monday for 5x5 volume workout. (80% of 1RM based on todays performance)


GMs
8@ 105, 115, 125

Chinups
BWx6 (x2)

Nice squats. Jelly. You should come teach me your ways with squats; mine are so off at the moment

[tina722]

Nice squats. Jelly. You should come teach me your ways with squats; mine are so off at the moment

thanks! do them more often! I pretty much dropped everything else, started eating outrageous amounts and they seem to be going much better. I think you will like low bar though. It's easier to get down and I dont' feel like I'm going to close up.

I meant to get a video today... will have to remember on Saturday - then we'll see how how good they really are.

[NC_Tarheel]

You should be receiving something in the mail on Monday

[wakechica]

thanks! do them more often! I pretty much dropped everything else, started eating outrageous amounts and they seem to be going much better. I think you will like low bar though. It's easier to get down and I dont' feel like I'm going to close up.

I meant to get a video today... will have to remember on Saturday - then we'll see how how good they really are.

Back to squatting 3x/week now so should see some improvement I hope. Did box squats today with the most amount I've ever put on the bar - 80kgx2. I think I just want to go to deep all the time and need to video and get 'markers' so I know when I've hit depth.

[tina722]

You should be receiving something in the mail on Monday

lookin forward to it. thanks!

Back to squatting 3x/week now so should see some improvement I hope. Did box squats today with the most amount I've ever put on the bar - 80kgx2. I think I just want to go to deep all the time and need to video and get 'markers' so I know when I've hit depth.

Nice. Videos help a huge amount. I am currently loading some up for critique.

[tina722]

Saturday 12/1/12

Warehouse gym!

Back squats
95x5, 115x5, 135x5, 155x5
175x5
185x5
190x5
195x5 PR!
200x2 PR!

I have vids of every set I think, trying to decide which to put up, so there's not a huge squat overload. I didn't hit depth on every rep, but most are good. I'm feeling a lot more confident just holding the bar, whereas my first few times with >180, I would kinda freak out in my head. I have better control now, which feels good.

Log press
70x5 (x3)

Trap Bar Deadlifts
170x5
220x5
270x1
270x2
290x0
*too big of a jump, should have tried 280
270x1
220x5
*lots of fun, never done these before, so it was a little wierd starting out

Pullups/stones/farmers
2x5/70#x8/~75 (each hand) for 30ft
*farmers sucked. hands hurt so bad. also the handle was really difficult to manuever, kept banging around.
*stones were fun. still can't the 157 stone, so I'm stuck doing the small one.

good workout overall.

[tina722]

first rep, not quite deep enough, but they get better.

[tina722]

195x5

hit the rack after standing up, and almost reracked it.


200#x2


-super slow reps. need to work on some speed maybe...
-not sure if the second one hit depth

[gobbles23]

Sick squatting!!! Awesome job!!!

[dreahere]

Sick squatting!!! Awesome job!!!

^^^Agreed!

I thought I was the only one who had that problem with the first squat rep being shallower than the ones after it.

[Romina81]

Awesome girl! Depth is great....speed on way down looks slightly slow...go a little faster get more rebound stretch out of hole.

Hey you going to get some sleeves youre squatting pretty heavy there.

[Redfizz]

Amazing squats!!

Love the videos.

[tina722]

Sick squatting!!! Awesome job!!!

Thank you!

^^^Agreed!

I thought I was the only one who had that problem with the first squat rep being shallower than the ones after it.

It can be hard to commit! I setup for the squat and totally want to go deep, but once I stand up with the weight, I just want the set to be over. One day 200 will feel like nothing (or... maybe not).

Awesome girl! Depth is great....speed on way down looks slightly slow...go a little faster get more rebound stretch out of hole.

Hey you going to get some sleeves youre squatting pretty heavy there.

Thanks for the advice. I'll work on speeding up. And yes, been thinking about the sleeves, I need to make a shopping trip.

Amazing squats!!

Love the videos.

Thank you!

[Romina81]

If u interested in Titan sleeves get the smallest size they run big I have xxs

Thank you!


It can be hard to commit! I setup for the squat and totally want to go deep, but once I stand up with the weight, I just want the set to be over. One day 200 will feel like nothing (or... maybe not).



Thanks for the advice. I'll work on speeding up. And yes, been thinking about the sleeves, I need to make a shopping trip.



Thank you!

[tina722]

If u interested in Titan sleeves get the smallest size they run big I have xxs

I really like the look of those, but was a little surprised at the price. Is it worth it? There are 15$ nike ones at my local sports store.