TINAs nutrition and training log

[tina722]

Tuesday 1/8/13

Got up extra early to go to the gym. Today was much better than yesterday, although I still didn't have enough sleep.

GM squats: 3x5@115

Back Squats - Day 13
5@135, 155, 165
3@175, 185, 195
2@205(x2)

8@145
3 or 4 @145 w 30sec rest <- reps were not as fast as previously.

- as mentioned above, I'm really not sure how much longer I can keep this up. hips hurt, wrist hurt (used wraps and adjusted grip wider today)
- today is unlucky 13, so I think I'm going to try to get one more day. no, not superstitious...
- despite all the pain, and how much reps are slowing down, I'm feeling really comfortable with squats. I never know what I'm going to "hit" when i walk into the gym and it's always a surprise to get under the 185 feel strong, then do 195, still feel good... Today I wanted the 210, but couldn't find the 2.5lb.

Leg extensions
120@12 (x3)

[Euqinom]

Tuesday 1/8/13

Got up extra early to go to the gym. Today was much better than yesterday, although I still didn't have enough sleep.

GM squats: 3x5@115

Back Squats - Day 13
5@135, 155, 165
3@175, 185, 195
2@205(x2)

8@145
3 or 4 @145 w 30sec rest <- reps were not as fast as previously.

- as mentioned above, I'm really not sure how much longer I can keep this up. hips hurt, wrist hurt (used wraps and adjusted grip wider today)
- today is unlucky 13, so I think I'm going to try to get one more day. no, not superstitious...
- despite all the pain, and how much reps are slowing down, I'm feeling really comfortable with squats. I never know what I'm going to "hit" when i walk into the gym and it's always a surprise to get under the 185 feel strong, then do 195, still feel good... Today I wanted the 210, but couldn't find the 2.5lb.

Leg extensions
120@12 (x3)

If you really want to keep up this program, see if your gym has a manta ray.

[wakechica]

are you training with anyone? get someone to spot for those last few lbs and shout at you and you'll nail it.

[tina722]

If you really want to keep up this program, see if your gym has a manta ray.

To help with supporting the bar? I'll look for it. Not sure if I really want to keep up with this program...I'll use it again in the future, but now that I'm in the middle of it, 21 days is a looong time.

are you training with anyone? get someone to spot for those last few lbs and shout at you and you'll nail it.

My bf is there and sometimes does spot. I don't want to really 'push' anything though, so I'm trying to avoid too much straining under the bar. I like it best when the reps are nice and clean. Figure I'm coming back tomorrow to squat again anyways.

I do like having someone shout my cues at me - this really helps.

****

today.

[Redfizz]

Those squats look amazing!

Question, I was just reading about the knee braces. Are they like safety equipment like the back brace or are you required to wear them? *trying to avoid injuries once the weight starts going up for me*

[Euqinom]

To help with supporting the bar? I'll look for it. Not sure if I really want to keep up with this program...I'll use it again in the future, but now that I'm in the middle of it, 21 days is a looong time.

It will take away some of the weight that's on your wrist. The bar will be slightly higher though.

[tina722]

Those squats look amazing!

Question, I was just reading about the knee braces. Are they like safety equipment like the back brace or are you required to wear them? *trying to avoid injuries once the weight starts going up for me*

Thank you! I saw you will start SS? That's awesome. It's a really good feeling to get weight increases every session.

These are sleeves - don't provide any support, just warmth. They are not necessary and won't prevent injuries. I just got them recently, because I was starting to squat more often and do these weights every time.

It will take away some of the weight that's on your wrist. The bar will be slightly higher though.

great, thanks.

[wakechica]

Keep going! I reckon you're are just adapting. What's your calorie intake like at the moment? Pretty high I'm guessing.

[tina722]

Keep going! I reckon you're are just adapting. What's your calorie intake like at the moment? Pretty high I'm guessing.

Yes, I'm not counting, just eating whenever I can. I seem to pick up food aversions when I need to eat.

And thanks! it's really helpful to get your support.

[scotthm2]

Love this journal.
I would also like to add my support to the 21 day challenge. I firmly believe you can rock that b***h :-)

[wakechica]

Yes, I'm not counting, just eating whenever I can. I seem to pick up food aversions when I need to eat.

And thanks! it's really helpful to get your support.

We're all in it together Maybe you just need a PB drip? I can recommend coconut oil out the jar (if you like coconut) - when it's solid (keep it in the fridge). It's about the only thing I can eat when I'm not hungry. Just eat it off the spoon. And Nutella. I wish there were girls who squatted over here; I'd love to work out with some of you guys, it would be ace.

Milkshakes?!? I went to Rubys Diner this holiday and they now advertise the calories in their milkshakes, I think the lowest was 720 and the highest was 1200! Maybe you need that in your life right now?!

[AD1984]

I know, my body hurt too. It's just pain, it'll pass once you stop, and the rundown feeling will pass as well when you deload (if you're planning on a deload after). If the adductor gets worse, you can stop the cycle there, no need to turn a small injury into a bigger one.

You're a tough cookie.

[Boomer29]

Good job lady love watching you squat are your knees caving in when coming out of the hole?

[tina722]

Wed 1/9/13

Back squats - day 14
5@95, 135, 155, 165
3@175, 185, 195, 200 rep pr
2@ 205, 205, 210, 210 rep pr
3@185
5@145 (x3)

- lots of rehab done for wrists yesterday, not quite soo bad today. No wraps used, but a wider grip was used
- felt good today, it's amazing what more sleep/food will do
- on quite a few sets, I'm stalling out on the first rep - I'm not closing up like before (which is awesome), but i might be using too much bounce/stretch reflex and losing it when completley coming out of the hole
- putting a video together including several sets.
- comments appreciated.


tomorrow will put squats at the end of my upper body workout. this should severely limit what i can get done. Friday- Sunday I should be able to squat and will likely call Sunday the last day. Monday through friday of next week will be upper body workouts mostly and I'm going on a full rest week the 19th through the 27th while I travel.

[SophieM]

Food and sleep are amazing. I'm not sure which one is more so.

Glad the wrists are feeling better.

[tina722]

I know, my body hurt too. It's just pain, it'll pass once you stop, and the rundown feeling will pass as well when you deload (if you're planning on a deload after). If the adductor gets worse, you can stop the cycle there, no need to turn a small injury into a bigger one.

You're a tough cookie.

Yup, slowing down 14-18, then complete rest 19-27. Looking forward to it.

and thanks.

Good job lady love watching you squat are your knees caving in when coming out of the hole?

Are you seeing them cave in? I know sometimes they will not be pushed out very well and the weight is more in the thighs, but I haven't noticed it being awful. I'll keep an eye on this though.

Food and sleep are amazing. I'm not sure which one is more so.

Glad the wrists are feeling better.

yea - no kidding. not drinking is helping as well, what a surprise.

thanks.

[tina722]

here's the video



The middle set looks ok. The last rep looks hard, but form is okay.

At the 200 & 210, I'm not sure what happened my first rep, too much bounce maybe and I lose my tightness. I still felt strong pushing it up, just stalled out for a moment. I finished out the 200 with no problems. The second rep on the 210, I didn't take as deep, was a little afraid of failing it.

And any comments on my breathing pattern?

[geek23ka]

the second set on the video... the second rep. it was so awesome watching you fight for it without succumbing to forward lean. JEALOUS

eta you just posted today's vid. i meant yesterdays! going to look at todays now.

[geek23ka]

you look like you worked your ass off today. how are your legs holding up?

[tina722]

the second set on the video... the second rep. it was so awesome watching you fight for it without succumbing to forward lean. JEALOUS
.

I'm getting better at not leaning. It's crazy - my stomach, butt, thighs feel thick - in both a good way and a bad way. Abs are sore.

you look like you worked your ass off today. how are your legs holding up?

Legs are probably the only thing not really hurting. ?? I'm not sore like I used to get, just wearing out. That was the point of this though. It'll be exciting to come back to heavy squats again at the end of January.

[gobbles23]

Sick squatting Tina!

[Romina81]

Its tough to judge how much stretch to use out of the hole...go too fast and you lose tightness...to slow and squat becomes harder...definitely takes practice to master...I'm finding speed squats are helping though

Congrats on your PRs!!! Yall are crazy with this squat challenge thing a majig

[dreahere]

Continuing to follow along with awe

[wakechica]

here's the video



The middle set looks ok. The last rep looks hard, but form is okay.

At the 200 & 210, I'm not sure what happened my first rep, too much bounce maybe and I lose my tightness. I still felt strong pushing it up, just stalled out for a moment. I finished out the 200 with no problems. The second rep on the 210, I didn't take as deep, was a little afraid of failing it.

And any comments on my breathing pattern?

Looking good. There's loads left in the tank there Keep pushing and eating girl.

Last few you were looking down - I'd look up (I look down too but I find looking up helps)

[cmg1976]

Holy cow you are strong!!! Those squat videos made me smile- amazing stuff.

[Boomer29]

Good stuff Tina. I am now in your wake

[beatha]

Impressive job squatting 14 days in a row. Cheering ya on only 7 more to go.

[tina722]

Thur 1/10/13

BB bench
95x5
100x5(x3)
* still feeling good, tucking elbows much better than I remember doing previously
* wearing oly shoes for this as well, it brings my heels up, helps with lower back/hip flexibility when arching

CGPB
65x12(x3)

OH press
30sx5(x2)
25x8(x2)
* feel like I've lost a lot of strength here over the last few months, when i was healing

Pulldowns/cable row
4 sets

Face pulls
4 sets

Squats
1x5@95
2x5@115

and stopped.
- thighs are tight. groin is tight. I had hoped putting them last would give me more chance to warm up, but once I got to them I didn't want to go through with warming up/dealing with the pain. Had been at the gym 40min and was okay with leaving.
- I'll probably give squats one (or two) more chances, otherwise calling it good here.
- would definetly do this again and recommend it to anyone - even just squatting 2-3 days in a row was eyeopening. Perhaps someone who is truly an advanced lifter and can hit a true 1RM will not be able to do it. But I was shocked at what my body was willing to do with a little effort.

[tina722]

Sick squatting Tina!

Continuing to follow along with awe

Looking good. There's loads left in the tank there Keep pushing and eating girl.

Last few you were looking down - I'd look up (I look down too but I find looking up helps)

Holy cow you are strong!!! Those squat videos made me smile- amazing stuff.

Good stuff Tina. I am now in your wake

Impressive job squatting 14 days in a row. Cheering ya on only 7 more to go.

Thanks everyone. I wouldn't have done this without support. On another note, I know how much I complain about my bf, but I really couldn't have done this without him. He is there everytime with me.

Its tough to judge how much stretch to use out of the hole...go too fast and you lose tightness...to slow and squat becomes harder...definitely takes practice to master...

This is also partly why I stopped, don't want to pick up (more) bad habits just from being exhausted, not keeping form.

[Romina81]

I just started to wear my oly shoes for front squats again