TINAs nutrition and training log

[tina722]

Saturday January 7th


Metroflex

Back squats

45x10,10
95x5,5
145x5
165x3
185x1,1
145x5x3
155x5
95x10

GHRs
5 sets of 6-12

DLs
135x5
185x4
215x1,1

Inverse rows on rings
4 sets

Chinups on rings
3 sets of 4 (recorded one-video to come)

random back stuff
rows/pull downs

jump squats
90x10x2

[tina722]

http://www.youtube.com/watch?v=NuUzm...ature=youtu.be

chinups on rings. was also playing around with just holding still and moving legs at the end. Rings are HARD!

Thoughts about squats:

I was a little surprised on how hard the 185 was. I guess I'll work on building some volume at 150ish for the next months and slowly work up to 200 for heavy days. I need to stay on top of my eating - lots of food in the next month.

Also, change to workouts will be:
1. Shoulders and back (mon)
2. Legs and arms (Tues)
3. Chest and Shoulders (Thurs)
4. Legs and back (Sat)

Just fit the gym that we are attending on each day.

[2ndfloor]

Great video with you on the rings! Impressive show of strength.

[tina722]

^^ I was so sore the next day. I'm really excited to get better at using the rings. Goal is to get a handstand.

Monday Jan 9

yesterdays weight was 138.0 even. not sure if it's dehydration, or I need to eat more.

[b]BB bent over row[/b[
75x10
95x6
115x3
135x3
115x3x3

pullups
10x5
10x4
10x3
BWx4

seated DB press
30sx6
37sx6x2

standing BB press
50x6x3

Handstands
front to wall: 4 sets of 40s with 40s rest.one foot on wall only.
back to wall: 3 sets
back bend wall walks: 4 sets

Foods:
1. granola bar, protein powder
2. 4 whites, 8oz turkey, 1 oz cheese, bagel
3. 8oz potato, 6oz dark meat, 2tblspn butter
4. 6oz chicken, 1.5cup rice, 1 oz cheese

[tina722]

Tuesday Jan 10

Checked out a different 24hr last night. Obviously a nicer one - lots of money in that area. Did some chins, curls and dips. I'm really going to need to be careful with rings/P.Bars. I was feeling a lot of strain in my elbows/forearms last night. Seems to better today. I'm considering only working with P.Bars for a month and once I get some mileage done on those, add in the rings. These movements are a lot of stress on my joints and I don't want to overdo it.

Todays training
w/u: leg extesions, BW squats

Front Squats
45x10,10
65x10
95x8
105x8x2
*all done Oly style.

Single-leg leg press/pistol squats
6 sets at 1-2plates per side for 3-6 reps/leg

single leg extensions
3 sets of 8

split squat/single leg bridge
BWx10/BWx10
20sx10/20x10
20sx10/BWx10

Weighted planks, tennis ball rolling.

Foods
1. 3 eggs, 4oz turkey, 1 oz cheese, bagel
2. 1.5cups pasta, 8oz chicken, 2 oz cheese
3. banana, protein powder, granola bar.

[2ndfloor]

Great job with the front squats! I've yet to try them. I'm fascinated by your work with the gymnastics equipment. When you get the chance, I'd love to see more videos.

[tina722]

Great job with the front squats! I've yet to try them. I'm fascinated by your work with the gymnastics equipment. When you get the chance, I'd love to see more videos.

You totally made my day! I love the gymnastic stuff - I'm planning on getting on the P.bars tonight, so I can get a video. I definetly can't do anything cool yet though. Just lifting myself up takes a lot of strength...


Thursday Jan 12

Yesterdays weight 137.0 - realized this probably due to not taking creatine consistently. need to get that back in.

Training

BB bench
45x10
65x10
95x5
105x5
110x3,3,2<- had wanted to get 3x3
100x5,5,5
65x12

Incline DB
30x10
37x8
45x6
30x10

CGBP
55x12, 65x8x2

Handstands
5-6sets of front to wall at 20s with 20sec rest.
*worked on wrist to wall, resting belly and thighs against wall <- both feet come off and balance is shifted to get me in line.

random stuff
pulldowns: 3-4 sets of 12
pec dec: 3 sets of 8-12
upright rows: 2 sets of 8

Foods.
1. protein powder, 4 whites, 4 oz turkey, 1 bagel w cream cheese
2. 9oz chicken, 2 cups rice, 2 oz cheese
3. TBD

[nads786]

Nice journal, very interested in IF currently, subbed!

[tina722]

Nice journal, very interested in IF currently, subbed!

Thanks. I'm not really IFing atm, too much food to eat. I will likely do it again in the summer though.

I'm planning on getting on the P.bars tonight, so I can get a video.



Foods.
1. protein powder, 4 whites, 4 oz turkey, 1 bagel w cream cheese
2. 9oz chicken, 2 cups rice, 2 oz cheese
3. TBD

Scratch that. No video, or at least not yet. All I can do is hold myself in a tuck position for 20-30s. I can extend my legs out, but can't hold it more than a few seconds. When I can actually do something, I'll post these beginning videos and a cool one. It takes all my strength to hold myself up, but in the video...looks boring.

Foods ended up being pizza and beer. Yum.

Resting today, although tempted to go for a jog. The weather is perfect. Tomorrow there is a strongman contest that we will go watch.

[tina722]

Saturday Jan 14

Olympic trials for marathon held today in Houston. Very cool to watch.

Can't stick to a schedule. Ended up at the gym last night.

DLs
135x10
155x10
175x8
185x6

One arm DB snatch
35x4 sets

Back bend wall walks
Headstands
Stretching

Today

Back Squats
45x10, 65x10, 95x5x 145x5, 6 sets of 3 at 145-165 working on form. always leaning forward too much.
95x4x3 starting at bottom and going up

DL
135x6
185x6
225x1
225x1
225x1
225x4 easy. need to get 240 next time

lots of other stuff, spent too long at the gym, but really starting to feel comfortable on my hands. Just balancing against the wall is easy now, almost therapeutic, like stretching. Figuring out how to use my hands to actually balance-free of the wall. Feels pretty cool.

[tina722]

Monday Jan 16

So dehydrated, drank all weekend, did not eat enough. My whole posterior chain is incredibly tight. But did train this morning, although it felt off. More like a recovery workout.

w/u: inchworm pushups, pecdec

seated military press
45x8, 65x5, 75x5, 80x3, 70x5x3

Chinups
5x3

Cable rows
4 sets

DB rows
60x8x2
40x10

Handstands/planks/reverse planks
HS wall runs.
*almost ready to do the real version, which is more like a shoulder tap when balanced front to wall. The way is do them now, is to "walk" on my hands, forwards and backwards as my feet go up and down the wall. 'Shoulder taps' requires the whole body-weight to shift above a single hand, while you lift the opposite up and touch your shoulder. I'd like to try these next week...

4 sets front to wall. 20sec holds with ??rest wrists are 2-3 inches away. working on pressing upper chest to wall, not thighs like before.

Reverse planks feel good on shoulders and chest.

[2ndfloor]

Monday Jan 16

'Shoulder taps' requires the whole body-weight to shift above a single hand, while you lift the opposite up and touch your shoulder. I'd like to try these next week...

omg... These sound scary! You are a brave woman.

[tina722]

omg... These sound scary! You are a brave woman.

Haha. yea, I should learn how to roll out of a handstand, so I don't just fall on my head - (which I have actually done already.)

Tuesday Jan 17

Feeling chubby.

Yesterdays foods:
1. protein, banana
2. 2 eggs, 3 whites, 2slices bread
3. 4oz beef, cheese, 2 slices bread
4. 2 huge bowls cereal, banana
5. shrimp in garlic sauce, 1 cup rice

Training
w/u: jump squats, BW squats

Front Squats
45x10, 65x10, 95x5, 100x5, 105x5, 110x5, 115x5, 120x5, 125x4

Leg extensions/pistol squats
4 sets

Single leg leg-press
3 sets

some other random stuff
hanging leg raises
BW split squats
weighted pikes

Still felt like a recovery workout. Front squats were good and I probably should have stayed with those longer. The other stuff was trying to get my legs to work. Still tight from Saturday.

[tina722]

Thursday Jan 19

Weight yesterday 136.5

Training
w/u assisted chinups, inchworm pushups

BB Bench
45x10, 65x10, 95x5, 105-115 8ish sets of 2-4 reps

CGBP
45x10, 50x10, 55x10x2

Incline DB
37sx8x3

shoulder stuff
external rotations
upright rows
handstands
some sort of scapular rotation

[tina722]

Video!! Also cross-posted to PL section. We'll see what they have to say. I'm a little nervous!


Any advice is appreciate. I'm training for strength. My spotter lifted the bar for me, but didn't touch it at all. I probably could not have gotton a third rep. The picture is a little fuzzy (not sure why??) at the beginning, but it goes away.

[2ndfloor]

Great set up! You look very strong and focused in that video. How much did you have on the bar?

[tina722]

Great set up! You look very strong and focused in that video. How much did you have on the bar?

Thanks for the comment. Apparently I have to spread reps around before giving more to you....

Bench is 115 - so the heaviest I went today.

So far, i think I need to use leg drive more, get tighter, and possibly have a bigger arch.

[2ndfloor]

Thanks for the comment. Apparently I have to spread reps around before giving more to you....

Bench is 115 - so the heaviest I went today.

So far, i think I need to use leg drive more, get tighter, and possibly have a bigger arch.

Woohoo! Way to go! I'm repping you!

[tina722]

Thanks!

[Romina81]

Awesome! Looks good...soon you'll be benching with the 45 plates

[tina722]

Awesome! Looks good...soon you'll be benching with the 45 plates

Hi! Thanks. and I hope so. That would be cool.

Jan 20

Trained today because there is no time tomorrow.

back squats
up to 155x3, worked several at 135x5

DB RDL
60sx12x4

Deficit deads
95x10, 145x5, 165x5,5

Squats- heels up
45x12, 65x12, 85x12,12

[tina722]

Monday Jan 23

Journal moved to women's forum and title change. Thanks EL!

Still drinking too many nights in a week, but at least not more than 1 drink most nights. Did something like a 8-9mile walk yesterday, with some hill sprints.

Training

Standing OH press
45x8, 55x5,5, 60x5, 65x3
*some cleans and pushpresses at 85.

Weighted Chins
15x3x4 - had wanted to get 5 or 6 sets, but forth set was hard


Inverse rows
4 sets

GMs
85x8x3, 95x6

Handstands/back bends
4 sets front to wall. Upper chest pressed against wall, by the forth set I could get both feet away from wall and only chest resting on it. Had wanted to do wall runs (shoulder taps), but I'm still not strong enough, maybe towards the end of next month.

[gobbles23]

I don't think I'm subbed to this journal, but I thought I was! Then I didn't see any updates so I investigated Anyway, subbed

edit- oh wait, I just found me a few pages back.......Huh.

[CathyVee]

Trying to figure out why I hadn't seen this over here before today and then I read this:

Monday Jan 23

Journal moved to women's forum and title change. Thanks EL!

Nice to see you over here! What's a wall run?

[Ivey_Itch]

Yay! You have a journal! I totally missed it. Your workouts are hardcore! You make me look like a wimp, lol

[Romina81]

Nice! I'll be following

[tina722]

I don't think I'm subbed to this journal, but I thought I was! Then I didn't see any updates so I investigated Anyway, subbed

edit- oh wait, I just found me a few pages back.......Huh.

Trying to figure out why I hadn't seen this over here before today and then I read this:



Nice to see you over here! What's a wall run?

Yay! You have a journal! I totally missed it. Your workouts are hardcore! You make me look like a wimp, lol

Nice! I'll be following

Thanks ladies! I always hung out over here, so I decided to join you all.


The real wall run, is more like a shoulder tap: front to wall handstand and pick up one hand to touch your shoulder. I'm doing a modified one, until I get stronger - just walking back and forth on my hands with my feet against the wall.

[tina722]

Tuesday Jan 24

weight 137.0 - been better about taking creatine, also taking Jackd most training days, so some creatine in that.

Training

Front Squats
65x10, 95x6, 115x5, 135x3, (no belt), 3 (belt), 140x3 (belt and PR)

single leg leg press
4 sets

Squats heels up
85x10x4

Pistol squats/Hip thrusts
4 sets

Split squat
3 sets

Today was an awesome training day. My legs are thoroughly trashed.

[gobbles23]

Oooooh, squats with heel up, hey? Work quads more?? Interesting!!!

Congrats on the PR!!! Pretty sweet front squats!!!

[newbeginning828]

Tuesday Jan 24

weight 137.0 - been better about taking creatine, also taking Jackd most training days, so some creatine in that.

Training

Front Squats
65x10, 95x6, 115x5, 135x3, (no belt), 3 (belt), 140x3 (belt and PR)

single leg leg press
4 sets

Squats heels up
85x10x4

Pistol squats/Hip thrusts
4 sets

Split squat
3 sets

Today was an awesome training day. My legs are thoroughly trashed.

Hi Tina! I've seen you in a few other journals and have always admired your avi's... now I can admire your workouts too! Wow great job! Front squats are tough and my wrists hate them.