Mega Melt

[wakechica]

How many rounds??

No rounds, just trial and error to find a 6rep max

I started doing reps of 2-3 if they were ok I went for 6. I managed to up my cleans by 3kg with a few minutes to go

My shoulders hurt so much today

[wakechica]

FML so tired this weekend. Did 4hrs solid park laps snowboarding on Friday evening. Last night I clocked 14hrs sleep plus another 2 this afternoon!!

[wakechica]

Went and did 2hrs of watersports as it was soooooo hot today. Humidity is high (50%+) and I hate it. Gym was hard work as a result.

Smov Week 2 Day 2
10@20
5@30,40
7x5@45 - 1st set wasn't easy, rest were all fine. Last rep was a griz

Deadlifts
2x5@60 speed pulls

Knee Rehab
Bulgarian Split squats
5x5 each leg
TRX single leg squats (kinda Bulgarian with a foot in trx - makes it harder)
5x5 each leg

Knee - iced

[izzygrant]

sounds like you're getting lots of fun GPP, anyway. snowboarding one day, watersports the next? what is this wizardry??

[wakechica]

Back again. Knees much better. Gutted I didn't finish smov. I never competed in the end sadly.

I'm heavy and my ass and thighs have grown as has my upper body.

Going to start a slow cut now aim to lose 3-5kg which should put me at c65kg hopefully with a bit more upper body muscle so I can really attack my lower body. I've got to do this slowly so I don't over do it and end myself like I have previously.

[happyplace]

Back again. Knees much better. Gutted I didn't finish smov. I never competed in the end sadly.

I'm heavy and my ass and thighs have grown as has my upper body.

Going to start a slow cut now aim to lose 3-5kg which should put me at c65kg hopefully with a bit more upper body muscle so I can really attack my lower body. I've got to do this slowly so I don't over do it and end myself like I have previously.

Great to see you back. Looking forward to following along again and in the meantime, enjoy your booty

[wakechica]

Great to see you back. Looking forward to following along again and in the meantime, enjoy your booty

Hah yeah it's a largeish booty

Doing a lot of research on being hypo and best nutrition for it. I might do PHAT again....

[ilovethe80s]

yay, you're back! You looked great when you left off and I'm sure you still do now with the bigger booty

[Big_Sky_Guy]

What was going on with your knees?

[JennLifts]

Hah yeah it's a largeish booty

Doing a lot of research on being hypo and best nutrition for it. I might do PHAT again....

Are you hypothyroid and I missed it???

[wakechica]

Are you hypothyroid and I missed it???

Yeah have been for a few years. They finally upped my meds a month ago after me telling them for a year or so I wasn't on enough

[wakechica]

What was going on with your knees?

I scuffed the cartilage in June. Taking ages to feel better.

[wakechica]

Sooooo all good things must come to an end.... I didn't expect it this early!

So have had a while off the gym with a knee injury for wake boarding and I needed to train for wake boarding for the national championships so had to put gym and running on the back burner. My weights crept up since I had repeat problems with my thyroid in March and gym became less - my upper body has had a really good few months though from wakeboarding, excited to see what happens when i lose some BF.

Went to do a WOD tonight (get back into working out regularly and not just PL and also suffering from jetlag a bit) and was really excited about doing ANYTHING back in the gym. The WOD called for 40 each leg 30kg OH lunges and 5 air squats for every minute you take to do the lunges. 5 mins gentle run warm up and then started with some BW lunges.... and I can barely body weight lunge. Left knee is tight all over and it pulls in a very uncomfortable way. Right knee just crunches worse than normal and if I press under the patella it's agonizingly sore.

I think I have 1x case of patella tendonitis from too much wake jumping and no idea what's going on with the left knee which was a wake related twisting injury which scuffed the cartilage.

I am SO frustrated. Running isn't the most comfortable and I really need to squat and DL to try and drop some of this BF. I can't afford new clothes in the next size up and everything is tight on me now. Guess I'm going to have to work hard on the diet but I'm so hungry all the time.

What to do? So disappointed. I did some tri PDs and BORs and lost all enthusiasm.

[gobbles23]

Do you just find it hard to diet because of the hypothyroidism, or is it because you're super active?? Ever think of maybe hiring a nutrition coach to make your life easier?? Try finding exercises you can do that don't hurt.....variations of things like box squats above parallel and rack pulls?

[happyplace]

Are you really going to be out of DL action? Guess the best thing is see a sport physio and GP as soon as poss. Training quads is mega hard with a knee injury but I never had issues with DLs...? Can you use a rowing machine or bike on very high resistance? At least it's non-weight bearing.

[wakechica]

Do you just find it hard to diet because of the hypothyroidism, or is it because you're super active?? Ever think of maybe hiring a nutrition coach to make your life easier?? Try finding exercises you can do that don't hurt.....variations of things like box squats above parallel and rack pulls?

i don't know.... I have success then i either get ill/tired despite adequate rest and correct calories or gain weight.
I've put on about 5-7kg since march (probably since April in reality). That's quite a quick gain 1-1.5kg/month. A lot has gone to my legs and ass (standard) but my upper body is still lean. So it's probably just fat (again, in reality - I'd like to think I'd put some more muscle on my upper body).

I've done a lot of reading about metabolism set point/resistance blah with hypothyroidism and they all point to lower carb diets and exercise centered around gaining muscle. So I thought I was doing it right? I was eating in accordance with my bodymedia i.e. I wasn't WAY under or over; the math had worked but I just got sick again. Like viral sick. I seem to lose fat when I eat over what my BM and maths says but surely this can only last so long before I gain? Yes I know, don't trust it BUT it's a good guideline.

I can probably deadlift. Just worried about the tendon on my right knee, think it might need rest.

[ilovethe80s]

aww man, so sorry that happened. Sounds like your knees could use a little break. Pulls, good mornings, box squatting, those are usually pretty un-offensive to healing knees. cycling is supposed to be very therapeutic for knees, post surgery, they usually prescribe it for rehab. So you could get your cardio in and strengthen the knee with that. Do you have a bike/ bike trainer?

For the weight loss, I am not sure if you can have caffeine with the thyroid? Coffee does a great job keeping hunger at bay. And IF. And lots of veggies, like you never actually WANT them when you're really hungry, but they really do help you feel fuller. Sorry, just throwing everything I have out there hoping something helps in some way. I think gobbles idea of a nutrition coach is great, at least to (hopefully) get you on the right track and take the guesswork out of it for you.

[izzygrant]

hi wake, glad you're back again. sorry about the knees. running and crossfit wod's probably aren't your friend right now (yeah, i'm a hater, but still). stuff that's really helped my knees: floss bands above and below the kneecap before every squat session, sometimes taping to improve patellar tracking, lacrosse ball work along my IT band, glute-ham tie-in, and behind my knee, quad stretches, fish oil, gluco-msm, cissus. contemplating adding some VMO work as well.

re weight, aiming for 143 seems really light to me? i'm only an inch taller than you and i've been sitting at 70kg very comfortably. i'm no bodybuilder for sure but i don't think i'm a fatass at this weight. and i'm sure you've got more muscle than i do. i'd go for eating in a way that seems to work over being a slave to calculations/bodymedia

[wakechica]

hi wake, glad you're back again. sorry about the knees. running and crossfit wod's probably aren't your friend right now (yeah, i'm a hater, but still). stuff that's really helped my knees: floss bands above and below the kneecap before every squat session, sometimes taping to improve patellar tracking, lacrosse ball work along my IT band, glute-ham tie-in, and behind my knee, quad stretches, fish oil, gluco-msm, cissus. contemplating adding some VMO work as well.

I'm going to try kineseo taping for wake boarding and working out see if that helps. Been resting and on the brufen and its feeling a little better today

re weight, aiming for 143 seems really light to me? i'm only an inch taller than you and i've been sitting at 70kg very comfortably.

Agreed, I do need to lose some fat saying that I lost a whole KG in my 14hrs of wonderful sleep last night? Maybe being over worked/tired and ill fed makes me gain? Who knows but before bathroom I weighed 150lbs vs 153lbs post-bathroom the day before.

i'm no bodybuilder for sure but i don't think i'm a fatass at this weight.

Afraid we'll have to put that to the vote in the misc......... not srs

and i'm sure you've got more muscle than i do. i'd go for eating in a way that seems to work over being a slave to calculations/bodymedia

We'll see and maybe I just have to eat intuitively and watch how much sugar and white carbs I consume.

I added greens powder to my protein tonight... Flavorless but still weird drinking a green chocolate shake?

Rest day tomorrow.i hurt this AM from not a lot yesterday. Maybe a gentle jog? Sorry, x-train. I guess that's ok for knees? Shame as the ŵeather is gorgeous and I'd love to be at the lake...... Thanks for all the moral support everyone. Just sucks right now

[wakechica]

aww man, so sorry that happened. Sounds like your knees could use a little break. Pulls, good mornings, box squatting, those are usually pretty un-offensive to healing knees. cycling is supposed to be very therapeutic for knees, post surgery, they usually prescribe it for rehab. So you could get your cardio in and strengthen the knee with that. Do you have a bike/ bike trainer?

Great suggestions, thank you!

For the weight loss, I am not sure if you can have caffeine with the thyroid? Coffee does a great job keeping hunger at bay. And IF. And lots of veggies, like you never actually WANT them when you're really hungry, but they really do help you feel fuller. Sorry, just throwing everything I have out there hoping something helps in some way. I think gobbles idea of a nutrition coach is great, at least to (hopefully) get you on the right track and take the guesswork out of it for you.

Caffeine - not loads, it's not great to be stimmed up, I agree though. I don't think IF worked great for me either... That or I was totally burnt out/viral etc - I don't know but don't fancy testing the IF water again in case it was that if you get my drift? And seriously thinking about a coach.....

[happyplace]

I added greens powder to my protein tonight... Flavorless but still weird drinking a green chocolate shake?

Did the same for my pre-workout shake today. Pretty awesome way to eat kale. Definitely beats any way which involves actually tasting that sh*t.

Rest day tomorrow.i hurt this AM from not a lot yesterday. Maybe a gentle jog? Sorry, x-train. I guess that's ok for knees? Shame as the ŵeather is gorgeous and I'd love to be at the lake...... Thanks for all the moral support everyone. Just sucks right now

Umm running is like the ultimate torture for bad knees. Cycling, rowing and elliptical are all better choices bc they are non weight bearing. Every step you take while running puts 5-8 times your body weight through your knees. Yowch.

Btw I am also eating intuitively and hoping to drop some fat. Figured so long as I only eat when I'm hungry and steer clear of crappy choices, I am bound to lose weight. And if I don't then clearly my body is not happy about the idea so that's also fine.

Alsoooooo...green tea > coffee. In fact white, rooibos, chai, whatever...get on the tea! A bunch less caffeine and keeps hunger away pretty well. Plus some are meant to have other health benefits.

[Miranda]

I've done a lot of reading about metabolism set point/resistance blah with hypothyroidism and they all point to lower carb diets and exercise centered around gaining muscle. So I thought I was doing it right? I was eating in accordance with my bodymedia i.e. I wasn't WAY under or over; the math had worked but I just got sick again. Like viral sick. I seem to lose fat when I eat over what my BM and maths says but surely this can only last so long before I gain? Yes I know, don't trust it BUT it's a good guideline.

if the goal of thyroid medication is to correct hypothyroidism, then aren't you technically normal?

[wakechica]

if the goal of thyroid medication is to correct hypothyroidism, then aren't you technically normal?

Technically.... But whilst the bloods can appear normal the bloods are based off the average person.....

[wakechica]

Knee's all taped up - over 24hrs now. Think the patella may have started to digress back to normal position or its got worse because it crunches a lot when I bend it even with no weight on it.
Likely bursitis or tendonitis or both.

Lots of Advil and will be icing it too.

Workout:
3x5 pull ups
10mins on random program backwards elliptical no hands no heel lift - core stability and inner quads. Should help with my knee balance.

And that's me for today sorry state of affairs!

[wakechica]

Wow, sleeping loads at the moment. 10hrs again last night. Down 0.2kg this am which is good! Pleased to see I can lose with eating as I was before just with no alarms to get me up Slowly working on my jetlag and getting to bed earlier.

Weather is meant to be lovely this weekend which is gutting. My last day weekend of vacay before work starts again and I want to be on the water. Think I'm going to end up playing photographer for my friends. Oh well!

Off to the gym again the arvo. It's shut for the long holiday weekend here which is a big shame.

[wakechica]

Managed a decentish workout. Next comp is a push and pull in November.

Goals:

Bench: 60kg
DL: 145kg

***

Bench
10@20, 20, 40
3@45
1@50 - fast
1@50 (slow) - form departed me and I lost tightness. Right side is weaker (odd for a right handed person?)
1@47.5, 47.5, 47.5 - good form

Deficit DL (Conv)
Reebok step
5@60, 70, 80

Push Press
2@40
4@40
3@40
3@40
1@40

Single split squats
3x3

Backwards flat footed no hands elliptical...
Turns out this does work. Inner quads were screaming at me from yesterday as I started this.
Changed it up a little
L2-3 1min backwards best effort 1min forwards recovery x5

Gym shut all weekend. Sad times. Guess this calls for icing, foam rolling and a massage...

Top Tip of the day: If adding greens to your protein (unflavored powder) - it does taste of something in milk so use water it doesn't taste at all! Still odd drinking chocolate flavor green stuff....

Thought of the day: Going to try and go conventional. I seem to be much stronger off the floor vs sumo. This is where I'm weakest. Can pull more sumo but have sticking points: my rack pulls keep going up but my sumo doesn't indicating weakness off the floor. Think conv might be better for my knees too.

[JennLifts]

pretty sure I may be hypo as well, or have some kind of issue as can't lose weight. Haven't gotten it tested recently though. Who knows what "normal" is anyways one labs. pfft.
I vote on the alternate exercises Lori suggested for the poor knee!

[wakechica]

pretty sure I may be hypo as well, or have some kind of issue as can't lose weight. Haven't gotten it tested recently though. Who knows what "normal" is anyways one labs. pfft.
I vote on the alternate exercises Lori suggested for the poor knee!

That's a bummer Def deads didn't hurt my knee. Was gonna do rack pulls then realised that the floor is where I suck haha. Will try box squats soon

[wakechica]

Gym shut until Tues so taking it as the time to research my next move....

Good news - back under 150! 149.9 or 67.7kg

Weights flying off so can assume it was probably fatigue related, although I've been hovering around 150 for a while before I went up to 153-155. Went to bed at 2am last night; got a bit lost in Photoshop editing photos. Had an excellent 8hrs sleep and didnt feel the need to roll back over for the first time in about 8 days.

Will see how this continues....

[gobbles23]

Yay! Glad you're feeling more energized, and awesome about the weight Seems your body retains a ton of water when it's stressed!