TINAs nutrition and training log

[tina722]

Wow sounds like you had a fun weekend (even with the tequila lol)! Those handstands looks soo fun, I know I'll prob land on my back/face a few times tho

Tequila is too much fun sometimes, and then you pay for it... Metroflex was a lot of fun though and handstands are awesome - I've fallen before so don't worry about it. I bet you will do great at them though - you seem to have lots of strength already!

Today workout:
Back squats: 45x10, 65x10, 95x10, 115x8, 145x5, 155x5, 165x4,5
heels up squats: 95x8x4
smith lunges: 3 sets
TRX pistol squats - sucked at these today, no ankle range of motion

Possibly taking a rest week until next week.

[CathyVee]

I really want to try those handstands! I didn't realize they were good for core strength (I could use some of that )

[tina722]

I really want to try those handstands! I didn't realize they were good for core strength (I could use some of that )

Really good for core strength, the gymnastic site I go to compares them to OH press. Let me know how it goes!

And I found the hardest type of plank for me. Hands are on the ground, but feet are on the wall, bring hands in a little (towards the wall) so you angle out over them. I think I can get 15sec.

I did go to the gym this AM, but did 10min on stairs and worked handstands on the walls. Wall runs, shoulder taps, planks. Probly won't make the gym again until next week. Have a good weekend!!!

[newbeginning828]

^ Holy geezus that sounds soo hard! What are wall runs?

[tina722]

^ Holy geezus that sounds soo hard! What are wall runs?

For wall runs, my hands are on the ground and feet on the wall and starting from the plank position, "walk" up the wall and my hands back towards the wall, just going up and down to practice moving around on my hands.


Weighed in at 134.8

Workout:
Pullups/pushups: 4x6/3x12
OH press: 45x8, 65x4x3
DB press/DB row: 40x8, 45x5, 47x5/70x6x3 drop to 50x6x3
Feet up pushup: BWx12, 10x10

[tina722]

Tuesday March 3

Training:
Back Squats: 45x10,10, 65x6, 95x5, 145x5, 155x5, 165x5, 170x2, 195x2,2 (195 was not even close to being parallel)
DB RDL/Squat machine: 80x8x3/3 sets of10
Leg extension/single leg bridges

Hoping to make it to metroflex tonight to finish up the workout.

Anyone read the latest AARR subscription? There is an article by Matt Perryman (author of the myosynthesis website) called "active joints are healthy joints". It's really good. One of the things he brought up is the idea of high rep/low weight movements to promote blood flow/circulation and help recovery/prevent injuries, even for issues like tendonitis. Of course, and he mentioned this, it kinda conflicts with the idea that tendonitis is a "overuse" injury (ie. resulting from high rep stuff). What do you guys/girls think? And what would be a low weight to use? 50% of 1MR?

I know PLers recommend this, eg. BB curls for 20-30reps at a low weight. Has anyone tried it?

BTW. I just noticed that the latest post on his website is "a calorie is not a calorie". I haven't read it yet, but considering that he is up to date on the latest research and explains it well in layman terms, it should be pretty interesting.

[tina722]

On a similar note, I'm curious how many people take NSAIDs and how often?

I tend to take a lot of ibprofen- would probably average out to 2-300mg/day just because some days I won't take any, but some days I'll even take 800mg throughout the day. I do this for lifting soreness and cramps (which I get when I ovulate and during my period) though. I bet if I got better at eating enough and taking my fish oils/vitamins more regularly I wouldn't need so much.

[gobbles23]

I wish I was subscribed to AARR!! I'm sad it costs money I probably will though in the future, his stuff is great!!

Huh, that's interesting about the higher reps!!! I read that somewhere too, but I don't know a whole lot about it.

I have never taken ibprophen for workout related things. I used to take it for my sinuses though and it hurt my tummy from taking it so much so I'm not allowed to take it anymore I have taken tylenol and Adasol 30's for it though before a workout. Boy were those good workouts lol! Painkillers seem to make me feel stronger somehow.

[Romina81]

Nice squats
I am intrigued by the article a calorie isn't a calorie...
Can you post the link?
I don't take NSAID but ever since my lower back injury I take fish oil and glucosamine chrondoitin every day.
I think active recovery like low weights high rep isn't a bad idea...anything to get the blood flowing.
I'm doing cardio on my off days for this and some ab work adductor abductor sometimes...stretching too!

[gwnorth]

Very nice squats indeed.

I think the idea behind low weight/high rep is the same as for easy run days runners do as active recovery. When I was running distance I had a coach who advocated easy bike rides on days off as a way to spin out the legs and loosen them up without putting extra stress on them.

In regards to the NSAIDS I am self-proclaimed wimp. Very low pain tolerances. DOMS has been known to disrupt my sleep. I try to avoid, but some nights in the middle of the night I have to grab an ibuprofen to be able to get back to sleep. If I have a headache (which is fortunately very infrequent) I won't bother suffering through. I'll grab some ibuprofen for sure. In my running circles it was routinely referred to as Vitamin I . I am very careful not to abuse though.

[tina722]

Thanks for responding ladies, you all made the point that high rep/low weight stuff is used during active recovery. That's true, this board especially is good about encouraging 15-20min on treadmill following leg workouts etc...increased blood flow helps limit lactic acid build-up and improve muscle recovery (provides more nutrients etc). I think we all follow it to some results.

I'm also interested if, when there is already an injury/strain present, is it more important to rest it, or do the high rep/low weight stuff help in this situation too. The reason I'm getting "on" this, is the gymnastic stuff brings out wrist/elbow/shoulder issues for me. I stretch, but...perhaps something more "targeted" would help more.

Also, I like to overthink/overanalyze everything around.

I have never taken ibprophen for workout related things. I used to take it for my sinuses though and it hurt my tummy from taking it so much so I'm not allowed to take it anymore I have taken tylenol and Adasol 30's for it though before a workout. Boy were those good workouts lol! Painkillers seem to make me feel stronger somehow.

I've been having a lot of stomach issues lately, I never thought it might be the ibprofen until you said this, maybe I'll need to try switching or cutting it out.

Nice squats
I am intrigued by the article a calorie isn't a calorie...
Can you post the link?
I don't take NSAID but ever since my lower back injury I take fish oil and glucosamine chrondoitin every day.
I think active recovery like low weights high rep isn't a bad idea...anything to get the blood flowing.
I'm doing cardio on my off days for this and some ab work adductor abductor sometimes...stretching too!

Hah. I AM happy that squat weights are increasing - however slowly - but form always frustrates me. I feel like my back is strongest of my body (eg. deadlifts, pullups, etc), but for squats it seems to be the limiting factor - I always want to close up and have a difficult time keeping my chest up. Ideas?

http://www.myosynthesis.com/calories-arent-calories Not too bad, also check out Lyle's article, which is similar "in spirit" http://www.bodyrecomposition.com/fat...-equation.html

Fish Oils and glucosamine are good! I need to do that.

In regards to the NSAIDS I am self-proclaimed wimp. Very low pain tolerances. DOMS has been known to disrupt my sleep. I try to avoid, but some nights in the middle of the night I have to grab an ibuprofen to be able to get back to sleep. If I have a headache (which is fortunately very infrequent) I won't bother suffering through. I'll grab some ibuprofen for sure. In my running circles it was routinely referred to as Vitamin I . I am very careful not to abuse though.

This is kinda how I am, ibprofen helps anything and everything. Maybe it works, I never/rarely need anything stronger or antibiotics etc.. Have you ever tried increasing potasssium levels for DOMS?

[tina722]

So, as you can tell, I have a little more time on my hands. Just momentarily doing lots of thinking/researching about work and nutrition/excercise is a good break.

Made it to metroflex yesterday, which was lots of fun, especially since day lights saving makes it light later.

Sled drag - 5plates.
Front Squats: 115x3x3, 95x4x2 (pause at bottom)
More leg extensions/GHRs
OH squats

[Romina81]

Is metroflex a pl gym?
I feel you on limiting factors... I have weaker upper body.
I see you doing pause squats... Good idea... Have you tried paused back squats? Also low reps reinforce good form for me...and stretching hams on days off to increase flexibility. Another thing that's helps to keep me upright is to hold breath in keep abs tight throughout movement. For the heavier weights the belt helps since I can push out my stomach on it and make core even tighter. Do you do good mornings?

So, as you can tell, I have a little more time on my hands. Just momentarily doing lots of thinking/researching about work and nutrition/excercise is a good break.

Made it to metroflex yesterday, which was lots of fun, especially since day lights saving makes it light later.

Sled drag - 5plates.
Front Squats: 115x3x3, 95x4x2 (pause at bottom)
More leg extensions/GHRs
OH squats

[tina722]

Is metroflex a pl gym?
I feel you on limiting factors... I have weaker upper body.
I see you doing pause squats... Good idea... Have you tried paused back squats? Also low reps reinforce good form for me...and stretching hams on days off to increase flexibility. Another thing that's helps to keep me upright is to hold breath in keep abs tight throughout movement. For the heavier weights the belt helps since I can push out my stomach on it and make core even tighter. Do you do good mornings?

Yes, metroflex is pl/strongman. It's fun because they have sleds, olympic plates, tires etc. It's also a garage gym, so I can take some items outside.

I should do paused back squats. The bf keeps yelling at me to slow down on the decent, and "control the movement". Still working on that though. Low reps are much better for me to, otherwise everything falls apart. My core/abs are not as strong as they should be, hopefully, they'll catch up at some point.

I do good mornings every once in a while, I've never like doing them too heavy though. Always higher reps - perhaps I should try heavier/lower reps (and done more consistently).

[CathyVee]

Jealous of the PL gym. Do they have a Prowler? I've read that they are great for conditioning.

Regarding the NSAID issue: Those medications will really rip up your stomach. It's best to take them with a meal but if it's not close to mealtime eat a little something. I take glucosamine and chondroitin with MSM and I can tell a difference with how my joints feel, especailly my right knee.

[tina722]

Jealous of the PL gym. Do they have a Prowler? I've read that they are great for conditioning.

Regarding the NSAID issue: Those medications will really rip up your stomach. It's best to take them with a meal but if it's not close to mealtime eat a little something. I take glucosamine and chondroitin with MSM and I can tell a difference with how my joints feel, especailly my right knee.

They have a prowler. There is also handles to do farmers, a monolift, stones - all too heavy for me though, a log - too heavy again... a few other random things. It's a fun gym.

You guys have motivated me to start the vitamin/glucosamine thing up more seriously. Also to drop the ibprofen (a little).

Todays workout:

w/u: RDL/OH squat/ pushpress/pushup circuit done twice with BB
Bench: 2x3 @ 95,100,105,110, 2x1 @120
CGBP/BP: 65x8/6, 70x8/6
TRX and wall handstands + headstands with leg raises and lowers
DB curls for high reps/wrist curls

[newbeginning828]

Wow that sounds like an awesome gym!

I've actually just added glucosamine to my supps... haven't noticed anything yet, but from what I've heard it take a bit to build up in the system. Looking forward to the benefits!

[Romina81]

Hi Tina just checked that article....
Pretty complex lol just reinforces to me that the body is too complex and we'll probably never figure it out fully before were wiped out of this galaxy!
I'm glad you are starting the supplements I still can't get my hubby to take gluco but he does take hair skin and nails lol...

[gwnorth]

Interesting articles and explains a lot of the frustrations I experienced when dieting and not always seeing the predicted results. Some weeks my net loss would be less than anticipated by the numbers and other weeks it would be higher. I didn't realize for one that the caloric output of burning fat was different than for muscle. It's also tough to track water related changes. I also never bothered with TEF and just accounted for it as a buffer for any margin of error in my calculations of either energy in or out. I didn't know though that the TEF of protein was higher than that of carbohydrates, thus making another argument for higher protein diets. I also never really factored in the differences in digestibility of foods, which again supports the recommendation for higher fibre diets. I did however know that BMR was affected by both weight and bf%, so when I dieted, I re-calculated my BMR weekly.

If I go on a cut in the future, I'll be sure to keep those other factors in mind.

[SophieM]

Very jealous of training at MetroFlex. Then again, If I would actually GO to the gym instead of lifting at home, my gym is pretty good too. LOL.

[tina722]

Wednesday March 11

Weight. 133.5

Stayed in Galveston for most of the weekend - beach time!!! Lifting didn't happen. We didn't drink a ton, but consistent and in the sun...I was brown and dehydrated by the end. I can't wait to go back though.

Monday AM
kinda forgetting what I did, but..
OH press/DB bench: 32sx4x8/12
Pullups: 3x7 PR for sets and those reps
BB OH press: 45x10, 55x8, 65x6
TRX and headstands

Tuesday PM
Warm up on smith machine squats
Back Squats: 135x5, 145x5, 155x5
paused squats: 135x4x3
Front Squats: 95x2x6, 105x2x5 (paused)
Leg extensions
Pistol Squats: using less support

[gwnorth]

Congrats on the weight loss!

Galveston sounds like fun. Read a book once that took place there and I've wanted to see it ever since. So jealous of the beach. While we had summer temps here over March break, the last few days have been cold.

[tina722]

Congrats on the weight loss!

Galveston sounds like fun. Read a book once that took place there and I've wanted to see it ever since. So jealous of the beach. While we had summer temps here over March break, the last few days have been cold.

It's funny, cause I don't really want to lose weight. I'm eating everything I can. I am enjoying the lack of obsession though - there have been times where I would count /weigh everything. It's nice to not be thinking about food constantly.

I'm loving the weather right now, another month or so and it'll be too humid to step outside though. I'm excited because I'm going to San Diego in 10 days!!! Hopefully I can make it to the beach there.

[newbeginning828]

Ooooo beach trip! Glad you had a great time
Awesome workouts as always!

[tina722]

Ooooo beach trip! Glad you had a great time
Awesome workouts as always!

Thanks!

Thursday AM

w/u: Pec dec/pushups
Bench: 65x10, 85x10, 100x3, 110x4x3 PR for reps and sets!! yay - felt good about this.
CGBP/BP: 65x6/6 for 2 sets
Dips: 5x5/6
DB incline: 37x3x8
OH squats/GMs: BBx3x6/65x8, 85x6, 95x6
Ez bar curls

[tina722]

Friday 13

Happy Friday 13th!!!


Today:
Pullups:7x5 pretty good for me!!
Pushups: lots of variations... maybe 60ish total
Handstands: maybe up to 3-4seconds now - getting better/ also headstands with slow leg raises.

[Romina81]

Friday 13

Happy Friday 13th!!!


Today:
Pullups:7x5 pretty good for me!!
Pushups: lots of variations... maybe 60ish total
Handstands: maybe up to 3-4seconds now - getting better/ also headstands with slow leg raises.

wow nice bodyweight workout and happy Friday the 13th! I used to love those Friday the 13th movies.

[newbeginning828]

Wow! Great workout Sounds suuuper tiring!

wow nice bodyweight workout and happy Friday the 13th! I used to love those Friday the 13th movies.

hahaha omgsh!! mee tooo.. I love horror flicks

[tina722]

Monday 16th

Forgot about my taxes until 7pm last night. But they are done now - $5 refund!!! LOL.

Metroflex on Saturday.

Back squats: 45x10x2, 65x10x2, 95x10, 115x10, 135x5, 155x5x2, 175x2x4 Feeling better about form
DL: 135x5, 185x3, 215x3x3, 225x1x5
Farmers: 2 trips at 135 in each hand
GHRs: 3x10
Sled drag

This AM - did not feel like doing anything, I'm always soo tired monday morning.
HS incline: 90x8, 110x8, 145x4
Push press: 60x4x2, 70x4x4, 80x4x2, 90x2x2
Wall handstands/planks

[Romina81]

Nice workout strong farmer walks!
I'll have to give those a try.