Dragon Lady: The Resurrection

[nlmain]

I finally had my massage done yesterday. Now I know what myofascial therapy is; hurt so good. She spent 15 minutes on a stubborn knot in my lower back. At one point I felt the whole area release, "You got it!" I exclaimed through the headrest. She answered, "I can tell, even your dragon is smiling."

I should be able to hold a proper arche during squats now.

[Romina81]

Awesome log dragonlady I am running sheiko 29 at the moment...
keep up the hard work! In!

[nlmain]

Awesome log dragonlady I am running sheiko 29 at the moment...
keep up the hard work! In!

Thanks for the thumbs up Romina. I just realized I had stated my program run wrongly in the thread opener and I can't edit it. Basically I've run through 29 and 37 with a week's total deload (trip to the beach) between the 2. At this point I'll be running 32 and testing the results in a few weeks. Perhaps you are a superlady but personally after 6-8 weeks I had to pare down the accessory work. We shall see if this decision will mine my progress.

keep lifting

I'll be hunting you down to see if you own our own log.

[Romina81]

Thanks for the thumbs up Romina. I just realized I had stated my program run wrongly in the thread opener and I can't edit it. Basically I've run through 29 and 37 with a week's total deload (trip to the beach) between the 2. At this point I'll be running 32 and testing the results in a few weeks. Perhaps you are a superlady but personally after 6-8 weeks I had to pare down the accessory work. We shall see if this decision will mine my progress.

keep lifting

I'll be hunting you down to see if you own our own log.

Wow thats great...Im excited to see your progress after running the two cycles! I'm almost at 3rd week of 29 still doing the accessory lifts..but I'm sure i'll be dropping some as I move on to the higher vol 37...woohoo!

[nlmain]

Sheiko 32: the final test. Week 1 Day1

Squats:
125 1x3
150 1x3
170 2x3
185 2x3

Bench:
90 1x3
105 1x3
120 2x3
130 2x3

Treadmill: 3mph 17mins at 7%incline, 3mins at 10% incline.

Not happy with the amount of weight I gained in the last few months. Dreamer bulk got a little out of hand. I'm not counting calories but I'm ditching the rtds, protein bars and beers for the next couple of weeks. Game plane is to loose 5-8lbs. Nothing drastic, I just need to plan my meals properly and eat from scratch like I know I can do. Also since my strength is coming along I'm ditching the accessories for a little cardio.

[nlmain]

I haven't mentionned it in this log but I always take a solid 15 minutes to stretch before lifting. My routine is usually as follows:

foam roll - mostly legs and back
stretch calves, hammies, quads using a few simple standing and seated exercises
squat to stands which I've renamed retard frogs. A good dozen of those
prayer squats - hold for 15-30 seconds, two or three times
bodyweight squats x12
shoulder dislocates x12

[nlmain]

Decided to enjoy the last of the day's sunshine despite the chill. Dressed warmly, grabbed my Mp3 player and camelpack and walked 3 miles. Made my steak supper taste even better.

[Hallowed666]

Decided to enjoy the last of the day's sunshine despite the chill. Dressed warmly, grabbed my Mp3 player and camelpack and walked 3 miles. Made my steak supper taste even better.

awww sheeet maine... cardio too!? ! DAFUKK.
WHO ARE YOU!? I don't even KNOW YOU ANYMORE!

[heavythrower]

I found you! nice to see you are still going strong!

[nlmain]

Woot HT is in Thanks for following. Hope all is well down your end. How's your training these days? And the lady's? if I recall she was lifting too?

Hallowed: A very very temporary situation that I need to rectify. Basically foods and achohol have been on a free for all since October and I would be kidding myself if I believed that all the extra weight I gained has gone to my guns.
I just need to be aware of my food, plan it and have something a little more structured for the next month and I will shed a couple of lbs. Hell in the past just ditching the daily beer/wine was a guaranteed 5lbs. Processed foods and alchohol are bad for water retention. As for the why I'm bothering? Simply because I plan to fit in my summer wardrobe. I'm not strong enough to justify moving up a jean size yet. lol

[nlmain]

just testing my posting skillz.

http://s1169.photobucket.com/albums/...t=IMG_6041.jpg

edit: well that didn't work.

Hall!!! plz to help. My photobucket is set to private? not sure how to solve this...

[Romina81]

I see the kitty!
Are you testing today?
I hope you have a good training session!

[cmbg]

hey girl...caught you here and will read to catch up when I get home from the gym tonight.

(I go by bench wench on the other site )

[Hallowed666]

just testing my posting skillz.

http://s1169.photobucket.com/albums/...t=IMG_6041.jpg

edit: well that didn't work.

Hall!!! plz to help. My photobucket is set to private? not sure how to solve this...

When you choose "view links" It should give you four options. The one to copy is the IMG link.

[nlmain]

Romina - yup program has me going 100-105% on all 3 lifts. Doesn't sound smart but I'll try anything once.

BG - Hiya! glad some people are filtering through. Hopefully those who cared to follow will eventually find my new corner of the planet.

Hallie - what would I do without you Doll?

[Romina81]

Romina - yup program has me going 100-105% on all 3 lifts. Doesn't sound smart but I'll try anything once.

Got it! I'm like that too..willing to give everything a shot at least once or twice

I have been reading on a sheiko forum (bmfsports) that a lot of people feel fatigued by week 1 of sheiko 32 since they havent had a deload (which is usually their week 9) so they do 95% instead then three weeks later test out the maxes at 101%-102%

I'm still not sure what route I'm going to take yet...good luck!

[heavythrower]

Woot HT is in Thanks for following. Hope all is well down your end. How's your training these days? And the lady's? if I recall she was lifting too?

Hallowed: A very very temporary situation that I need to rectify. Basically foods and achohol have been on a free for all since October and I would be kidding myself if I believed that all the extra weight I gained has gone to my guns.
I just need to be aware of my food, plan it and have something a little more structured for the next month and I will shed a couple of lbs. Hell in the past just ditching the daily beer/wine was a guaranteed 5lbs. Processed foods and alchohol are bad for water retention. As for the why I'm bothering? Simply because I plan to fit in my summer wardrobe. I'm not strong enough to justify moving up a jean size yet. lol

the lady is in bad shape. complete acl tear, lcl tear, and meniscus tear, injured playing in a coed indoor soccer league. gonna need surgery to put knee back together.
me, since my latest injury heavy lifting is out, just bodybuilding using machines for the most part these days.

[nlmain]

Romina - hmm tweaking it a little sounds smart. I kinda felt my way through it. Stay tuned for the results.

HT - Damn, sounds like you're going through a tough time. Ride the wave my friend. Sending some healing vibes your way *************

[nlmain]

Felt very tight after yesterday's powerwalk so I took a full 30minutes to stretch and warmup.

Sheiko 32 week 1 Day 2 or as I called it "Holy Hell Day"

Squats:
125 1x3
150 2x3
170 2x2
195 1x2
220 1x1
235 1x1 +10lbs PR - felt awkard and ugly as hell.
205 1x3

Bench:
90 1x3
105 1x3
120 2x2
140 1x2
150 1x1
160! x1 +5lbs PR - I've been chasing this one for a year.
145 1x5 +3 rep PR - felt strong and steady. I even hooked the rack on the last set which undid my groove so I know I have more in me.

This took me 2 hrs. I was supposed to deadlift my max at this point but I knew I had done enough for today. I'll be pulling my 315 later this week.


edit: picture why u so big?!?

[nlmain]

Here's a breakdown of my eats now that I've cleaned it for the next couple of weeks.

breakfast 3 softboiled eggs, 1tbs of peanut butter, coffee
lunch 1 can of organic salmon, a plum
lunch 2 (preworkout) 1/3 cup of steel cut oats, chocolate pp and a handful of blueberries
post-workout 1 scoop of protein and vitamins
supper : half a pound of lean beef cooked in olive oil, a cup of rapini and 1 cup of squash
bedtime snack: 1 tbs hazelnut butter

image below is pretty much what supper looked like except without the wine and cheese. Perhaps I'll treat myselft to a glass this weekend if I stay the course.

[Romina81]

Congrats on the PRs!
You must be feeling semi fatigued at this point...are you going to try to max out again at the end of Cycle 32?

Damn that meal break down looks healthy as ****!

My bulk got a teeny bit outta control recently was eating a lot of sweets...trying to do some cleaning up myself
and adding in cardio for GPP work in Sheiko

[Hallowed666]

<snip>
Not happy with the amount of weight I gained in the last few months. Dreamer bulk got a little out of hand. I'm not counting calories but I'm ditching the rtds, protein bars and beers for the next couple of weeks. Game plane is to loose 5-8lbs. Nothing drastic, I just need to plan my meals properly and eat from scratch like I know I can do. Also since my strength is coming along I'm ditching the accessories for a little cardio.
<snip>

DREAMER BULK YOU SAY? Hmn... Sounds WILDLY FAMILIAR LULZ

I found you! nice to see you are still going strong!

SUP HT! Solly to hear bout yo lady. Fine as hell but injured :-/

Romina - yup program has me going 100-105% on all 3 lifts. Doesn't sound smart but I'll try anything once.

BG - Hiya! glad some people are filtering through. Hopefully those who cared to follow will eventually find my new corner of the planet.

Hallie - what would I do without you Doll?

Without me? IDK but maybe you could stop being such a FAWKIN JEZEBEL!
haha I keed... you Jezebel wiffout me too. Erryone knows.

Here's a breakdown of my eats now that I've cleaned it for the next couple of weeks.

breakfast 3 softboiled eggs, 1tbs of peanut butter, coffee
lunch 1 can of organic salmon, a plum
lunch 2 (preworkout) 1/3 cup of steel cut oats, chocolate pp and a handful of blueberries
post-workout 1 scoop of protein and vitamins
supper : half a pound of lean beef cooked in olive oil, a cup of rapini and 1 cup of squash
bedtime snack: 1 tbs hazelnut butter

image below is pretty much what supper looked like except without the wine and cheese. Perhaps I'll treat myselft to a glass this weekend if I stay the course.

Have you popped that into fitday or somewhere? I want to check your macros.

[nlmain]

Romina - I won't be testing right after 32. I'll be switching to a cycle 5/3/1 for PL and working towards my maxes again in May before the june meet. As for feeling tired, yup. I just couldn't muster the energy for a walk today.

Hallie - haven't done the fitday. I can be very obsessive compulsive with food and keeping it simple works for me.
1- nice amount of protein at every meal
2- 5 small meals a day
3- combine protein with either fat or carb source
4- keep carb source for meals before and after workout
5- from scratch as much as possible

some darn good info. stop dieting, start feeding your body.

http://www.hungryforchange.tv/online-premiere

[SPFjudge]

Thread is getting more and more interesting by the day

[nlmain]

Thread is getting more and more interesting by the day

truly original comment.

[nlmain]

Hallie - checked out my macros: turned out pretty darn nice. I know I'm on the right track.

average non lifting day:

cals: 1562
fat: 93.5 grams or 825 cals or 53% of my diet
carbs: 25.6 grams or 98 cals or 6% of my diets
protein: 151 grams or 637 cals or 41% of my diet

based on today's eats:
3 hardboiled eggs 1 tbs pf peanut butter coffee
canned organic salmon (yes I know the salt...)
1 cup of cottage cheese with a plum
panfried chicken breast topped over arugula salad, cherry tomatoes, olive oil, balsamic vinegar and parmesean cheese
1 tbs of hazelnut butter before bed.


on a lifting day the breakdown is as such:

cals: 2000
fat: 80 grams or 700 cals 35%
carbs: 173.5 grams or 666 cals (notice evil number lol) 33%
protein: 152 grams or 630 cals or 31%.


and here's to airing out the dragon

[Hallowed666]

Hallie - checked out my macros: turned out pretty darn nice. I know I'm on the right track.

average non lifting day:

cals: 1562
fat: 93.5 grams or 825 cals or 53% of my diet
carbs: 25.6 grams or 98 cals or 6% of my diets
protein: 151 grams or 637 cals or 41% of my diet

based on today's eats:
3 hardboiled eggs 1 tbs pf peanut butter coffee
canned organic salmon (yes I know the salt...)
1 cup of cottage cheese with a plum
panfried chicken breast topped over arugula salad, cherry tomatoes, olive oil, balsamic vinegar and parmesean cheese
1 tbs of hazelnut butter before bed.


on a lifting day the breakdown is as such:

cals: 2000
fat: 80 grams or 700 cals 35%
carbs: 173.5 grams or 666 cals (notice evil number lol) 33%
protein: 152 grams or 630 cals or 31%.


and here's to airing out the dragon

HAIL My Dragon Queen!

As far as those eats girl, Yep, RLY GOOD! Close to what I go for. I have lower carbs higher protein... so within the same calories more like 120g of carbs and 200g of protein but really you're right there. GOOD WORK MISSUS.

Solly to make you check that *not really solly*

[rondastarr]

I LOVE your back ;p it looks incredibly strong

and I recognize that calendar in the back ground

[nlmain]

No worries Hall - kinda makes sense to be aware anyways.

Ronda- lol yup, it's set up in my office. The girly one is set up in the kitchen for the husband.

Had a very reasonable social meal with our best buddies for supper: half a burger on the bun, the other half without, salad and half a pint.

Before heading downtown I grabbed my mp3 player and went out for a dose of sunshine. Walked 5 miles total.

[nlmain]

Woke up feeling tired from the accumulated stuff of the week. Pushed myself to hit the gym today with the promis of a completely PJ day tomorrow.

Deadlifts:
165 1x3
195 1x3
230 2x2
260 1x1
295 1x1 - the good news is that this felt pretty darn smooth
315 2x0 - the bad news is according to Sheiko I was to hit 315 and that did not happen. First time Iifted the bar to my shins and realized I was all back so I dropped it. 2nd time I couldn't even get it off the floor. bleh.

Bench:
95 1x3
115 1x3
135 1x2
145 1x5 - nice and solid and with a different bench than I usually use which forces me to modify me set up a tad.

Tonight is my brother and his wife's baby shower, they are awaiting their 2nd pumpkin for the end of next month