TINAs nutrition and training log

[tina722]

I should read what Lyle had to say about oly lifts. Any info is welcome.

Ohhh the trip sounds lovely!

I took a week of dieting, and getting back in isnt as easy as I planned on - im hungry! lol!!!

Prepare to give up the next week of your life: http://www.bodyrecomposition.com/tra...ng-part-1.html

This is the first in a series of 30+ articles. It's not neccesarily form, but a.... well, the title is "why the us sucks at olympic lifting" Really interesting, and really funny - especially if you like his sense of humor. It's looong though.


and yea, dieting. It was soo easy the first round.

[serinebean]

Prepare to give up the next week of your life: http://www.bodyrecomposition.com/tra...ng-part-1.html

This is the first in a series of 30+ articles. It's not necessarily form, but a.... well, the title is "why the us sucks at olympic lifting" Really interesting, and really funny - especially if you like his sense of humor. It's looong though.

Diet...blah. You will get there, just be patient!


and yea, dieting. It was soo easy the first round.

Oh sweet! Thanks for the link! I can appreciate all sorts of humor Im rather sarcastic and have a good sense of humor myself...just gotta be careful that people are on the same page when I tease

Dieting...its a matter of getting your mind in the right mode. It will come back to ya

[tina722]

Prepare to give up the next week of your life: http://www.bodyrecomposition.com/tra...ng-part-1.html

This is the first in a series of 30+ articles. It's not neccesarily form, but a.... well, the title is "why the us sucks at olympic lifting" Really interesting, and really funny - especially if you like his sense of humor. It's looong though.


and yea, dieting. It was soo easy the first round.

I've started rereading through this series. The first 20-25 articles are background or the layout to help understand what makes a country dominate in a sport. They don't talk about OLing at all, although they are really interesting/thoughtful.

The second part of the series, which is maybe 10articles is here: http://forum.bodybuilding.com/showth...#post929974863
This is devoted to OLing - setting up how to do the lifts, how compeitions are judged and then the history of weight-lifting.

Oh sweet! Thanks for the link! I can appreciate all sorts of humor Im rather sarcastic and have a good sense of humor myself...just gotta be careful that people are on the same page when I tease

lol, I get that. Getting humor, especially sarcasm to come across online can be difficult. You should like his writing then - I remember literally laughing out loud at some points.

[SophieM]

That trip sounds so relaxing and pretty.

I do have a chin up bar. I just need to use it more often LOL

[gwnorth]

Glad you enjoyed the trip.

I officially started cutting on Monday. It took me a while to get up the motivation to do it. I actually dieted for just over a year. When I started bringing my calories up to maintenance, it took me a while to get out of the dieting mindset. Now that it's been 4.5 months, it's tough to get back into it.

[tina722]

That trip sounds so relaxing and pretty.

I do have a chin up bar. I just need to use it more often LOL

Trip was awesome. I was a little wary - Minnesota heat/mosquitos and all that - but my whole family was going, so I had to go. We ended up having great weather and our own little lake to play on.

Get on that bar!! When you feel better of course...

[tina722]

Glad you enjoyed the trip.

I officially started cutting on Monday. It took me a while to get up the motivation to do it. I actually dieted for just over a year. When I started bringing my calories up to maintenance, it took me a while to get out of the dieting mindset. Now that it's been 4.5 months, it's tough to get back into it.

Aww, man...I understand this. I had probably two deserts a day, fatty, fried meat, pancakes with butter (everyday), drinks... now, to think I actually need to [i]plan[i] my meals again...

I woke up to a nice (weight) surprise today, and that should help my motivation, well, that, and the free packets of bodyform.

*****


Friday Aug 17

Weight: 128.4 <- a little surprised about this, but I'll take it



I hit the gym for a random workout. Here's what I did.

Pullups: 10, 8,7,5 PR for 10 reps!

Bench/Row: 3x5@95 (superset)

OH squats: 3x5@ 45
I tried these without shoes, and it was a lot harder. I think I lack the ankle flexibility to get down easily without heels raised. I'll try it again with the oly shoes and hopefuly that will help things out.

Some isolation stuff and leg raises. I'm really happy with my improvement on the leg raises, eventually I want to do the hanging leg raises (toe touch head froma dead hang). I'm actually feeling like it might be possible within the year or so. I also tried real dead hangs, and wow, the pressure on my spine is a LOT. I should probably put ab stuff first in my workouts, to start prioritizing it more. Don't need another lower back problem.

[NC_Tarheel]

Subbed for stalking and occasional posting

[Boomer29]

Just dropping in to say hello and Back beautiful!

[newbeginning828]

Hey Tina! Glad to see you back!!
Congrats on the pullups! wooot!! Ahh those OH Squats.. hmm I'm contemplating playing around with those tonight. Have you tried your squat shoes for those?

[gobbles23]

Oh! You got your bodyform! Nice! I'm excited to get mine

[tina722]

Subbed for stalking and occasional posting

YAY!!! I think?

Just dropping in to say hello and Back beautiful!

HI!! And thanks!

Hey Tina! Glad to see you back!!
Congrats on the pullups! wooot!! Ahh those OH Squats.. hmm I'm contemplating playing around with those tonight. Have you tried your squat shoes for those?

lol, yea! I was just planning to do sets of 5...take it easy, you know.

OH squats were harder while barefoot - think I just need my heel raised. I'll try the shoes next time.

Oh! You got your bodyform! Nice! I'm excited to get mine

Not yet. I still have a little left from the previous container that I bought. They were mailed out Tuesday, I think, so anyday now... not sure what shipping is like in Canada though.

[NC_Tarheel]

Not yet. I still have a little left from the previous container that I bought. They were mailed out Tuesday, I think, so anyday now... not sure what shipping is like in Canada though.

A few of our shipments were a little delayed going into Canada.





But I hear it was only because there was a temporary shortage in sled dogs

[tina722]

Saturday Aug 18

Back squats: 5@95, 115, 135, 155(x2)
Deads: 1@ 135, 185, 205, 225, 250
GHR: 8@ 10,10,10
Leg extensions/kickbacks
Rope climbs (x3)








Freakin' hot, even though it was only 10am. Everything felt okay, just a little off. I loved the weighted GHRs, been doing them BW lately, but a little weight adds the challenge in just the right spot.



Serious question at what point would you stop a lift (lifts??) to work on flexibility? Not permanently stop, but for a month or two. Specifically, I'm thinking about back squats.... I'm afraid my hams/hips are not going to get loose enough (for me), while lifting heavy. I have decent flexibility, but I [i]want[/b] (wish for) gymnastic/dance flexibility. Think the goals are too opposite?




Monday Aug 20

BB OH press: 3x3 @ 65
Pushups: 8@BW, +10, BW, +25, BW
Tbar rows
BB Jammers/Weighted Chins: 65x8x3 (per arm)/3@12.5, 25, 25
Front/side raises/ rear delts

Strange workout - not sure if I feel weak or strong. Coming off deload, I guess...

[NC_Tarheel]

Serious question at what point would you stop a lift (lifts??) to work on flexibility? Not permanently stop, but for a month or two. Specifically, I'm thinking about back squats.... I'm afraid my hams/hips are not going to get loose enough (for me), while lifting heavy. I have decent flexibility, but I [i]want[/b] (wish for) gymnastic/dance flexibility. Think the goals are too opposite?

I don't think the goals are too opposite but I think it would be counterproductive to stop a lift (and especially a lift like the squat) to work on flexibility goals. If you want to get more flexible then work on some hamstring stretches at the end of your lower days.

If you want to work on hip mobility then definitely give this a look. You could also do this as a warm up before your lifting session every day if you wanted. Scroll down to the bottom of the page for "Agile 8"

http://www.defrancostraining.com/ask...tml#question04


Do you want to be more flexible because you think it will help your training or just what is your motivation to be more flexibile??

[tina722]

I don't think the goals are too opposite but I think it would be counterproductive to stop a lift (and especially a lift like the squat) to work on flexibility goals. If you want to get more flexible then work on some hamstring stretches at the end of your lower days.

I do agree with this.

Over the last year or two, I haven't been able to prioritize the stretching, while lifting to increase my flexibility, only maintain it. I need a new method of prioritizing. Giving up squats would be pretty drastic, but if it would get rid of my butt wink/let me do the splits.... I would consider it.

If you want to work on hip mobility then definitely give this a look. You could also do this as a warm up before your lifting session every day if you wanted. Scroll down to the bottom of the page for "Agile 8"

http://www.defrancostraining.com/ask...tml#question04

Thanks - he does say do them 5-7 days/week, which is something I've never done. Perhaps a 30 day personal challenge?

Do you want to be more flexible because you think it will help your training or just what is your motivation to be more flexibile??

Just personal goals to be able to bend certain ways.

[NC_Tarheel]

I do agree with this.

Over the last year or two, I haven't been able to prioritize the stretching, while lifting to increase my flexibility, only maintain it. I need a new method of prioritizing. Giving up squats would be pretty drastic, but if it would get rid of my butt wink/let me do the splits.... I would consider it.

How do you squat?? Are you more wide like a powerlifting type squat or are your feet close together w/ a high bar/oly type squat??

Squatting DEEP should help keep you flexible but you would obviously have to do some stretching as well.

Thanks - he does say do them 5-7 days/week, which is something I've never done. Perhaps a 30 day personal challenge?

Maybe start out @ 2 times per week and go from there. I definitely wouldn't recommend just starting anything every day. I really like it as a warm up on days when I feel tight and beat up OR on an off day for some recovery.

If my wife is available, I like to lay on my back on the floor and get her to stretch each hamstring. I make sure my legs are straight and that I'm holding the stretch at least 15-30 seconds with my leg @ least @ less than a 90 degree angle. If you have dogs beware of licked face. If you have kids beware of the stomach stomp

Just personal goals to be able to bend certain ways.

I consider weighing almost 270 and not having to hold my breath to touch my toes or tie my shoes as a win. We all have our personal goals

[tina722]

How do you squat?? Are you more wide like a powerlifting type squat or are your feet close together w/ a high bar/oly type squat??

Squatting DEEP should help keep you flexible but you would obviously have to do some stretching as well.

Maybe start out @ 2 times per week and go from there. I definitely wouldn't recommend just starting anything every day. I really like it as a warm up on days when I feel tight and beat up OR on an off day for some recovery.

If my wife is available, I like to lay on my back on the floor and get her to stretch each hamstring. I make sure my legs are straight and that I'm holding the stretch at least 15-30 seconds with my leg @ least @ less than a 90 degree angle. If you have dogs beware of licked face. If you have kids beware of the stomach stomp

I consider weighing almost 270 and not having to hold my breath to touch my toes or tie my shoes as a win. We all have our personal goals

Somewhere in between. High bar, but wideish feet, feet pointed out - sitting back a little bit. I can get to parallel, or just under, but any deeper and I butt wink. I can't do a true oly type squat.

What I don't understand, is that I do spend time stretching - it just isnt enough to make the improvements that I want. Maybe there are improvements, just slow and hard to see.

[FrmrHoss]

I just follow NC Tarheel around to find all the cool pages to post in.

Don't get started on Lyle's "why the US sucks at Olympic Lifting" series - it will consume about 10 hours of your life. If you survive the whole thing.

[tina722]

I just follow NC Tarheel around to find all the cool pages to post in.

I knew my association with NC would pay off in the end.

Don't get started on Lyle's "why the US sucks at Olympic Lifting" series - it will consume about 10 hours of your life. If you survive the whole thing.

You have been warned.

[newbeginning828]

That rope climb looks sooo cool!
I swear you have the sweetest gym

[gwnorth]

Serious question at what point would you stop a lift (lifts??) to work on flexibility? Not permanently stop, but for a month or two. Specifically, I'm thinking about back squats.... I'm afraid my hams/hips are not going to get loose enough (for me), while lifting heavy. I have decent flexibility, but I [i]want (wish for) gymnastic/dance flexibility. Think the goals are too opposite?

I too would love to have the flexibility of dancers. I've struggled with flexibility for as long as I can remember. It affects agility as well (think burpees). I've been so frustrated with back squats. I got up to about 125 lbs but wasn't happy with the depth as I wasn't getting parallel. I decided to take the weight back down and start rebuilding. I hit 100 lbs today. I'd been trying front squats and kettle bell squats (plie & goblet) to help losen me up, and having the weight in front does help me to squat lower, but I found that I still need 2 warm up sets of back squats before I get to my work sets. In order to do this though, I need plates under my heels. I can not squat parallel with my heels on the ground. I've been conscientiously working on my flexibility with both dynamic stretches for a warm up and static stretches for a cool down. I've started foam rolling, I do yoga 1-2 times a week, and I see a chiro every 4 weeks or so. I don't feel like I'm getting any more flexible. I think I'm going to have maybe accept that I'm fighting a losing battle against age and the most I can hope to do is maintain my current level of flexibility.

[NC_Tarheel]

I too would love to have the flexibility of dancers. I've struggled with flexibility for as long as I can remember. It affects agility as well (think burpees). I've been so frustrated with back squats. I got up to about 125 lbs but wasn't happy with the depth as I wasn't getting parallel. I decided to take the weight back down and start rebuilding. I hit 100 lbs today. I'd been trying front squats and kettle bell squats (plie & goblet) to help losen me up, and having the weight in front does help me to squat lower, but I found that I still need 2 warm up sets of back squats before I get to my work sets. In order to do this though, I need plates under my heels. I can not squat parallel with my heels on the ground. I've been conscientiously working on my flexibility with both dynamic stretches for a warm up and static stretches for a cool down. I've started foam rolling, I do yoga 1-2 times a week, and I see a chiro every 4 weeks or so. I don't feel like I'm getting any more flexible. I think I'm going to have maybe accept that I'm fighting a losing battle against age and the most I can hope to do is maintain my current level of flexibility.

See..I think you can squat to below parallel AND I think you're young also

It could be something like tight hip flexors, ankle flexibility, etc...

Take a vid from the side when you squat and post it so we can see what's going on. It could also be incorrect form that's holding you back as well.

I used to squat in Chuck's but my hip flexors started KILLING me after a little over a year me so I switched to an Oly shoe.

I love my Dowins

http://www.roguefitness.com/rogue-we...ting-shoes.php

[tina722]

I've been so frustrated with back squats.

ugh. me too. Every 1 out of 5 sessions is good - but most are so/so or bad.

I can not squat parallel with my heels on the ground.

I was this way when I started too. Now, I can get my heals down but need weight on my back or hands out front.

I think it'll just take time - trying to loosen areas that have been tight for years and retrain the body to keep other others tight. You should post some vids if you get the chance.

I think I have some from a few months ago and some more recent that I could try to find.

[tina722]

Tuesday aug 21

OH squats: 5@ 45, 65,65

* I tried both wrist wraps and oly shoes with these. Felt great. I wasn't able to go heavy - still have some issues with elbows and shoulders that didn't heal over the break. Gonna try to baby it for awhile.

Front Squats: 5@ 95, 105, 115, 135 (x2)
Back Squats: 5 @ 115, 115, 135, 135
GMs: 5@ 95, 95, 105, 115
* Okay, I think I have my form down and like them now.
Reverse Lunges: 8@95 (x3)

Stretching and foam rolling now.

[gobbles23]

Your gym looks super cool! Wow! Love the rope climbing pics- that looks fun and hard! I wanna try that!

What kind of stretches do you do? There are some awesome yoga ones that I do daily and they've really been helping me. I used to have super tight hips and a pile of pain in them/my butt/my lower back, but since I started doing them my hips have been great!

Three of these are great:
http://www.fitsugar.com/Yoga-Poses-Tight-Hips-20230284

The one where the woman is sitting with her leg out in front of her- I lean forward as far as I can go as well.

[tina722]

I'll trade you one rope for those mountains/rocks/water/icebergs you got. huh. I'd give you the whole gym if it was mine to give away.

Your gym looks super cool! Wow! Love the rope climbing pics- that looks fun and hard! I wanna try that!

What kind of stretches do you do? There are some awesome yoga ones that I do daily and they've really been helping me. I used to have super tight hips and a pile of pain in them/my butt/my lower back, but since I started doing them my hips have been great!

Three of these are great:
http://www.fitsugar.com/Yoga-Poses-Tight-Hips-20230284

The one where the woman is sitting with her leg out in front of her- I lean forward as far as I can go as well.

^^^That one is the one that made me realize how tight I am. Maybe if I can do it every other day for a minute or two....

Thanks for the link!

[newbeginning828]

I have the same shoes as NC-Tarhell... yeap they are <3

Tuesday aug 21

OH squats: 5@ 45, 65,65

* I tried both wrist wraps and oly shoes with these. Felt great. I wasn't able to go heavy - still have some issues with elbows and shoulders that didn't heal over the break. Gonna try to baby it for awhile.

Front Squats: 5@ 95, 105, 115, 135 (x2)
Back Squats: 5 @ 115, 115, 135, 135
GMs: 5@ 95, 95, 105, 115
* Okay, I think I have my form down and like them now.
Reverse Lunges: 8@95 (x3)

Stretching and foam rolling now.

Nice OH squats! I am soo in awe of those lol.
GM's definitely take some getting used to. I'm still working on those lol.

[FrmrHoss]

Oh just front squats, back squats, and good mornings huh? Nice and easy day 'round these parts I see.

[tina722]

^^Don't forget the reverse lunges!!


I'll try to make the next one harder.


Thursday Aug 23

Yuck, elbows hurt still.


w/u: DB rows/pushups

DB bench: 6@40, 47, 47

DB bench/DB row: 35x10x3/55x10x3

bench dips/dips/rear delt stuff

then tried a bunch of things to see what would bother/what wouldn't...might go back to doing handstand or skill work - because that didn't bother anything. The lifts don't hurt, just getting DBs into place or wierd angles during dips.