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  1. #1
    Unfit and Improper CathyVee's Avatar
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    Fun with Food and Fitness -- CathyVee's Journal

    Damn, it's hard coming up with a clever title! I wanted to include fun because I do enjoy working on my fitness. Decided it was time to start up a new journal as I did one earlier this year when I was in a Nutrition Forum competition and I miss having that outlet. I've also had some changes in my training so I think it will be helpful.

    I've been working out with a trainer for a long time and am now working out on my own. 5/3/1 is my training program and I'm starting Week 2. During my last PT session, my trainer tested my 1 RM's and I started officially on Wednesday 12/7. Normally, I would have started on a Monday but oh, well... I'm slightly OCD (weights much match on either side of the bar--I know it doesn't matter but I just like how it looks) but I won't let it bother me (much).

    My tested 1 RM's

    Bench Press----------------100 lbs
    Squat------------------------115 lbs (I am now going to parallel)
    Overhead Press------------65 lbs
    Deadlift---------------------200 lbs

    Decided on 5/3/1 because I like the simplicity of it. I had been doing a 4 day split so I think it will be a good fit for me. It feels like I'm not doing enough but I'm sure that will change when I get deeper into the program. My workout schedule will be Wed--OH Press, Fri--Squat, Sat--Bench Press, Mon--Deadlift.

    As far as diet, my goal is to eat at maintenance for awhile and then will attempt to slowly cut. Had my body fat tested with a Dexa scan in October and it showed 24.7 %. Here's a link to the post with pictures:

    http://forum.bodybuilding.com/showth...#post767060013

    It would be nice to get down to 20% just to see how much (or little) muscle is hidden underneath. Used the body fat % to figure my BMR using the Katch-McArdle calculation: BMR= 370 + (21.6 x 44.42 {LBM})= 1329. Mifflin-St Jeor calculation came up with a figure of 1203.

    Used activity factor of 1.5 as I'm a nurse and tend to spend a lot of my day on my feet which gets me a figure of between 1800 and 1990 calories. I've been aiming for between 1800 and 2000 lately. I used to use a Bodymedia but I didn't quite trust it as my average burn was 2200 cals which seems incredibly high. Some days it would be as high as 2700. I've tried dropping the calories and I seem to be gaining and losing the same 4 lbs so that's why I'm aiming for maintenance just to give my body a break. Strangely enough, my weight was down 1 lb this week to 129.

    Will admit to losing quite a bit of weight (went from 172 to 120 over the course of a year) following a bro diet ("clean" foods, eating every 2 to 3 hours, etc). I've since learned that those things do not matter and while my diet tends to be based around lean meats, low fat dairy, eggs, whole grains, fruits and veggies, I do know how to fit in some indulgences (ice cream!). My plan is for 130 grams protein, 65 grams fats and 210 grams carbs.

    On to the workout portion of this log:

    Week 2 5/3/1

    Overhead Press
    25 lbs x 5
    30 lbs x 5
    35 lbs x 3
    40 lbs x 3
    45 lbs x 3
    50 lbs x 12

    Dips (unassisted--finally mastered these last week. Started on the assisted machine, moved on to negatives and now body weight!)
    8 and then 4 sets of 5
    Chin Ups (not dead-hang but I'm working on it)
    4 x5 and then the last set was 3 + 2
    Triceps Pressdown
    6(The number that's on the weight stack on the pulley machine) x 2 x 15
    7 x 3 x 10

    I guess I should include something fun food-wise, so here is a picture of my deep freezer. There are currently 16 kinds of Christmas cookies in there.
    Not a cookie, but my personal favorite, homemade peppermint bark:
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  2. #2
    BittyBro dreahere's Avatar
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    In! Great to see you over here
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  3. #3
    Unfit and Improper CathyVee's Avatar
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    ^^Thanks for stopping by! It's nice to see a familiar face.

    No workout yesterday since I rest on Tuesdays and Thursdays. Might change in the next month as I might add an extra cardio day. I've been a bit lax with tracking my foods the past few days but I'm guessing it's under 2000 cals. My meals are relatively consistent so I'm pretty confident I'm not eating any ridiculous amounts of calories even though there have been lots of temptations lately. I've gotten Christmas gifts from a couple of my patients and they both involved candy. Good thing my family likes to share in all these treats. Did enjoy some chocolate Santas. Today was squat day so I figured I could use the energy. Today's workout:

    Squats(feeling confident that I'm going low enough but may bring the video camera in next week)
    45 x 5
    50 x 5
    60 x 3
    70 x 3
    80 x 3
    95 x 8

    SLDL
    95 x 10
    105 x 10
    105 x 10
    105 x 10
    115 x 10

    Smith Machine Lunge (I just can't balance very well so had to resort to the Smith. Only recording the weight on the bar)
    20 x 10 (each side)
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Ab Wheel (On my knees. I've been attempting to do it from a standing position but no luck just yet)
    12 x 5

    Also did some steady state cardio on the treadmill. 30 minutes @ 2.5 mph with some variation in the incline. Tomorrow morning is Week 2 of bench press.
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  4. #4
    Unfit and Improper CathyVee's Avatar
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    5/3/1 Week 2
    Pre-workout nutrition


    Bench Press
    45 x 5
    45 x 5
    55 x 3
    65 x 3
    75 x 3
    85 x 7

    Dumbbell Bench Press
    25 x 15
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Bent Over One Arm Dumbbell Rows
    45 x 10
    45 x 10
    50 x 10
    50 x 10
    50 x 10

    Triceps Pressdown
    6 x 15
    6 x 15
    7 x 10
    7 x 10
    7 x 12

    10 minutes on the Stairmaster and then home to eat some proats


    I'm using this 1st month to figure out which assistance work will be most useful. I still feel like I'm not doing enough. I tried to do some dips at the end of the session but my arms were kind of dead at that point. I think I will just stick with the program as written. My butt is still kind of sore from yesterday's squats so maybe I'm doing something right.
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  5. #5
    BittyBro dreahere's Avatar
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    Excellent db rows! I've just started being able to use 50, but no way could I get 10 reps yet. Also, love your (new?) avi.
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  6. #6
    Unfit and Improper CathyVee's Avatar
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    Went into gym to do some cardio. I'd call it HIIT but it's more IT as in interval training. 20 minutes on the treadmill. 2 minutes warm-up at 2.5 mph then 1 minute @ 6.0 followed by 2 mins @ 3.0. During the 2 minutes I increased the incline to 5.0. Every 1 min/2 min interval I increased the speed by 0.2 mph (ended up at 7.0 mph) and alternated every other interval with 10.0 incline.

    Was also worried yesterday when I had such a hard time completing dips at the end of yesterdays session so I hopped on it first thing and was able to do 5 successfully so I am relieved.

    Sunday is bacon and scrambled eggs with peppers for breakfast but I didn't have any butter so no Ezekiel English muffin. Guess it just means I have room for more carbs later today!



    I'd like to put up some videos but I'm not sure about putting things up on YouTube. I've got a Photobucket account but if I link to the videos I think that people would also have access to the whole album so I don't think that would be a good idea either. Anyone reading this have any suggestions?
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  7. #7
    Unfit and Improper CathyVee's Avatar
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    Week 2 Deadlift

    75 x 5
    95 x 5
    115 x 3
    125 x 3
    145 x 3
    160 x 15

    RDL
    95 x 12
    105 x 10
    105 x 10
    105 x 10
    115 x 10

    Leg Press
    200 x 15
    230 x 12
    230 x 12
    230 x 12
    250 x 12

    Ab Wheel (watched a video on how to do them standing up but it still ain't happenin')
    10 x 5

    Went to the gym at 5 PM and it was incredibly crowded. I don't even want to think about all the people that will be there in January. Used to go in at 7 PM but I'm on-call tonight and didn't want to take the risk of getting called in which is more likely to happen later in the evening.

    Diet-wise, I'm aiming for 1800 cals/day which should give me some wiggle room as far as indulging in some treats. Made up some bags of cookies to give my co-workers and did do some sampling (only the broken ones--can't possibly give someone a broken cookie). Here's a picture of the chocolate chip cookies I made yesterday (to replace the ones that the famly has been stealing from the fridge)
    .
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  8. #8
    Unfit and Improper CathyVee's Avatar
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    Week 3 OH Press

    25 x 5
    35 x 5
    40 x 3
    45 x 5
    50 x 3
    55 x 6--Dying! Asked for a set of microplates for Christmas. I have a feeling that I'm going to need them if I want any sort of progress on these. Did 5 chin-ups in between each of the first 5 sets. The book says to do chin between sets of pressing exercises so I figured I would try it.

    Dips (bodyweight)
    5 x 5

    Here's a video.

    Need to work on dipping lower but at least I'm no longer having to use the assisted dip machine.

    Lat Pulldowns
    7 x 20
    7 x 10
    7 x 10
    7 x 10
    7 x 10

    Triceps Pressdown
    6 x 20
    6 x 20
    7 x 10
    7 x 10
    7 x 12

    Treadmill: 30 minutes steady state @ 2.5 mph with variations in the incline (up to 10.0)

    Good thing I went in early on Monday because I did get called out to see a patient. Trying to eat well but do admit to some treats. Not going to worry about it, though. Not sure yet about my eating strategy for Christmas Eve/Day IF is a possibiity, though.
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  9. #9
    Registered User 2ndfloor's Avatar
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    Great job with the dips! I just recently started doing them without the assistance machine. I'm still getting the hang of how to balance myself so that I don't swing back and forth.
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  10. #10
    Unfit and Improper CathyVee's Avatar
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    Thanks for stopping by! The nice part of the videos is that you can really see what you need to work on. I know I've got to work on not swinging around. I'd like to master them because they are supposed to be great for the triceps and that is an area I need to work on.

    Today's theme was squats and cheesecake. I'd been worried that I wouldn't make it into the gym tonight because I've got so much to do including making a cheesecake to bring to my in-laws house tomorrow. Had a suprisingly easy day at work so I was able to make it in.

    5/3/1 Week 3

    Squats

    45 x 5
    50 x 5
    60 x 3
    75 x 5
    85 x 3
    100 x 10

    RDL
    95 x 10
    105 x 10
    105 x 10
    105 x 10
    115 x 10

    Smith Machine Lunge

    30 x 10 x 5 sets

    Ab Wheel Roll Outs (Did 5 partial ones standing. ROM really limited but I will continue to try)
    5 x 10

    Treadmill: 2.5 mph with varying inclines

    On to the cheesecake. Wish I could post a photo but I need to charge the camera. Just for fun I decided to figure out the macros and 1 slice of the cake (1/8 of the cake) comes out to 540 calories/38 g fat/40 g carbs/8 g protein. Didn't totally add up due to rounding but it was interesting to know the number.

    Tomorrow is bench press day. Should be plenty fueled up. Haven't been tracking food the last few days. Trying to stick to my usual foods and trying not so successfully to limit the treats. So hard this time of year.
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  11. #11
    BittyBro dreahere's Avatar
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    Agree w/ the dips being great for the triceps. At least, I was/am doing a crapload of them over the course of my bulk and I've been getting comments on how full my tri's have come in. Your cheesecake sounds awesome and you were very brave to figure out the macros. I'm kinda going with a "don't ask, don't tell" policy with all the crap I'm making or bringing into my house Happy Christmas Eve!
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  12. #12
    Unfit and Improper CathyVee's Avatar
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    Originally Posted by dreahere View Post
    Agree w/ the dips being great for the triceps. At least, I was/am doing a crapload of them over the course of my bulk and I've been getting comments on how full my tri's have come in. Your cheesecake sounds awesome and you were very brave to figure out the macros. I'm kinda going with a "don't ask, don't tell" policy with all the crap I'm making or bringing into my house Happy Christmas Eve!
    Whoa! Nice new avatar! I agree with don't ask, don't tell as I didn't try to figure out macros on the cookies but the cheesecake was intriguing me. I thought there would be more protein since there is lots of dairy and eggs. I suppose that I could have swapped out the sour cream for Greek yogurt but why mess with perfection? Speaking of cheesecake, here's a photo:


    Week 3 5/3/1

    Bench Press
    45 x 5
    45 x 5
    55 x 3
    65 x 5
    75 x 3
    85 x 3--awful! Upper body strength is dreadful. Smallest plates at my gym are 2.5 lbs so hopefully I'm getting those micro plates from Santa. I asked the owner if he'd get some smaller plates but was basically told to (wo)man up and lift.

    Dumbbell Bench Press
    25 x 20
    25 x 20
    30 x 10
    30 x 9 (Yikes!)
    30 x 10

    Dumbbell Bent Over Rows
    45 x 20
    45 x 20
    50 x 10
    50 x 10
    50 x 10

    Triceps Pressdowns
    6 x 20
    6 x 20
    7 x 12
    7 x 12
    7 x 12

    Stairmaster: 10 minutes, alternating levels.

    Merry Christmas to all! Usually go in for cardio on Sundays but not tomorrow (obviously) but will be back at it on Monday.
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    Registered User 2ndfloor's Avatar
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    omg... I'm salivating at your cheesecake! And I don't even eat cheesecake (I'm gluten and dairy-free). I wonder if you could add something like hemp powder or some other protein powder to the crust if you want to boost the protein a bit.

    Let me know how the microplates work for you. I was considering buying a set myself and carrying them around in my tote on days when I need to use them, but I figured that I'd try to get past my plateaus by switching up intensities and reps before I resorted to that.
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  14. #14
    Unfit and Improper CathyVee's Avatar
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    Merry Christmas!

    Yay, I got my microplates!
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  15. #15
    MOTIVATED. -H-'s Avatar
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    Originally Posted by CathyVee View Post
    Merry Christmas!

    Yay, I got my microplates!
    *Comes out of lurking*
    NICE! I might purchase some, too...saw these on Amazon, was just asking around here about them!! Curious to hear how they work for you!
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    BittyBro dreahere's Avatar
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    Originally Posted by CathyVee View Post
    Whoa! Nice new avatar! I agree with don't ask, don't tell as I didn't try to figure out macros on the cookies but the cheesecake was intriguing me. I thought there would be more protein since there is lots of dairy and eggs. I suppose that I could have swapped out the sour cream for Greek yogurt but why mess with perfection? Speaking of cheesecake, here's a photo:

    I dunno about the avatar. I might change it back. Looking at myself in my underwear every time I'm on here is a little...unsettling. LOL

    Mmmmmm. I bet your cheesecake tastes as good as it looks.

    Originally Posted by CathyVee View Post
    Merry Christmas!

    Yay, I got my microplates!
    Microplates, yay! That's as fine a present as meat

    Hope you're having a great holiday!
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  17. #17
    Believe In Yourself vanessa40's Avatar
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    Good Morning..
    AAHHH love the food pics. I have subbed to your journal because we are around the same age and stats and i love the food
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  18. #18
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    Originally Posted by vanessa40 View Post
    Good Morning..
    AAHHH love the food pics. I have subbed to your journal because we are around the same age and stats and i love the food
    I'm glad you appreciate the pics! I'm (almost) sick of all the rich food and sweets. It was nice to get back to eating normally today but I did have a couple of cookies. Almost all of them have been given out but there are a few strays down in the freezer.

    5/3/1 Week 3

    Deadlifts
    70 x 5
    90 x 5
    110 x 3
    135 x 5
    155 x 3
    175 x 12

    RDL
    95 x 20
    95 x 20
    105 x 10
    105 x 10
    115 x 10

    Leg Press
    200 x 15
    230 x 15
    230 x 15
    230 x 15
    250 x 15

    Ab Wheel
    20 x 5

    Treadmill: 30 minutes steady state 2.5 mph with varying inclines.

    Didn't have to use my new microplates as I had already done my calculations for this week's training. I could probably go to my Excel spreadsheet and plug into the calculation that I can round up to the nearest half pound. Seems a bit OCD or AR, though. Or I could just make 2.5 lb jumps for OHP and BP. I'll have to play around and see what would work best. Wednesday starts my deload week. I'm looking at the numbers and they look ridiculously light. Hmmm... maybe I will do the deloads for OH press, squats and bench and then start my next month on Monday with deadlifts. It is my best (and favorite) lift plus it will be the 1st workout of the New Year (unless I go in for cardio on Sunday). I'd like to get back to doing tire flips for my cardio but I'm guessing that gym is going to be crowded for the next few weeks and there won't be room. By February things will probably be quieted down so I'll just be patient.
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  19. #19
    Unfit and Improper CathyVee's Avatar
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    Scale read 132.6 lbs but clothes are fitting the same so not too worried (was actually 131 last Wednesday). Also did some measurements and they are as follows:
    Chest-------37 1/2"
    Waist-------29 1/2"
    Hips---------37"
    Thighs------21 /8"

    My plan was to start cutting sometime late Jan or early Feb but I'm feeling motivated enough to start early January. I'm trying to formulate my strategy and will probably vary the calories for workout vs non-workout days. I know that I should make it simple by just eating the same all the time but I was able to lose consistently the last time I switched things up so that's gonna' be my plan.

    5/3/1 Week 4 (Deload week)

    Military Press
    25 x 5
    30 x 5
    35 x 3
    45 x 5
    45 x 5
    45 x 5
    Did 5 chin-ups between each set but the last set was pretty tough so did 2,2 and 1. I also didn't follow the program exactly because the working sets would have been 23,30 and 35 lbs and that just seemed way too light.

    Dips
    5 x 5 (bodyweight)

    Lat Pulldowns
    70 x 10
    70 x 10
    70 x 10
    70 x 10
    70 x 10

    Triceps Pressdowns
    6 x 20
    6 x 20
    6 + 2.5 x 15 (hung a 2.5 lb on the pin on the weight stack)
    6 + 2.5 x 20
    6 + 5 x 10 (5 lb weight hung on stack)

    Treadmill: 20 minutes HIIT

    Next Monday will be the start of Month 2 and I'm in the process of adjusting my excel program to reflect the microplates. Deadlift and squat are probably fine using the 10 lb/month increases but military and bench would probably benefit from smaller increases.
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  20. #20
    Unfit and Improper CathyVee's Avatar
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    5/3/1/ Week 4

    Squat
    45 x 5
    50 x 5
    60 x 5
    60 x 5
    60 x 5
    60 x 5

    Here's a couple of videos--back and side view. Hope I'm going low enough.





    RDL
    95 x 20
    95 x 20
    105 x 10
    105 x 10
    115 x 20

    Smith Machine Lunge
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Ab Wheel Roll Outs
    20 x 5

    Treadmill: 30 minutes 2.5 MPH varying inclines.

    Looking at those videos has convinced me that I need to start my cut NOW! I swear, all fat deposits itself directly on my hips and abdomen. Or maybe my hips are "genetically gifted".
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  21. #21
    Believe In Yourself vanessa40's Avatar
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    Except for your chest ( i am built like a boy..lol) we could be twins.
    I carry all my weight right where you do.
    I like that..genetically gifted
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  22. #22
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    Originally Posted by vanessa40 View Post
    Except for your chest ( i am built like a boy..lol) we could be twins.
    I carry all my weight right where you do.
    I like that..genetically gifted
    There's a poster who's claiming that her 19" calves are due to being genetically gifted and not that she's 5'2" and 200 lbs! Unbelievable...

    5/3/1 Week 4

    Bench Press
    45 x 5
    45 x 5
    45 x 5
    45 x 5
    50 x 5
    60 x 20!!! (I know that it's supposed to be a deload week and that I shouldn't be hitting any rep maxes but I couldn't help it. 60 lb was very easy)

    DB Bench Press
    25 x 20
    25 x 12
    30 x 10
    30 x 10
    30 x 10

    DB Bentover Rows
    45 x 20
    45 x 20
    50 x 10
    50 x 10
    50 x 12

    Triceps Pressdowns
    6 x 20
    6 + 5 x 20
    7 x 12
    7 + 2.5 x 10
    7 + 2.5 x 12

    Finally got to use my microplates. I hung them on the weight stack when I was doing the pressdowns and it worked out well. Of course, I got a photo:


    Stairmaster: 10 minutes

    Tonight, we'll be attending my neighbor's annual New Year's Eve party, I'm not a big drinker so I'm planning on feeling well enough to head into the gym in the morning for my HIIT. It's so nice to have 24 hour keycard access to the gym--no worries about holiday closures.

    I'm going to think about my fitness goals for this coming year and hopefully will post them tomorrow.

    Happy New Year to all who are reading this!
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  23. #23
    BittyBro dreahere's Avatar
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    Squats look deep enough to me! Jelly of the microplates. I'm about ready to break down and buy some.

    LOL at the genetically gifted. There's a long running joke amongst my family and friends about "bulgy Polish catcher's thighs" where I claim the reason my quads are so massive compared to the rest of me is that I'm genetically optimized to be AJ Pierzynski, not because they're, y'know, FAT. But unlike some deluded people around here, I'm not serious

    Happy New Year!
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  24. #24
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    1st posting of New Year in my journal. I did go into the gym yesterday to do some HIIT but I've decided that cardio makes me soft so that's it for now. I'm determined to create a calorie deficit through diet alone. I've got better things to do with my time.

    Bit of a delay getting into the gym this morning. Workout clothes hadn't been put into the dryer so I had to wait. Did have a chance to drink some coffee and surf the 'net. I thought it would have been much more crowded with all the resolutioners and it being a legal holiday. Couple of guys back by the weights and some folks on the cardio equipment. If there were more people I probably wouldn't have felt comfortable enough to film my deadlifts (that's right, video to follow). By the time I had left, there were quite a few more people but they were all doing cardio.

    Only had a glass of milk before my workout and I felt like I was lacking energy. Usually go in on Monday evenings but I don't even want to think of how crowded it will be tonight. Mondays are usually pretty crazy anyway and I have to try and find a place to do my deadlifting. On to my workout:

    5/3/1 Week 1

    Deadlifts
    80 x 5
    95 x 5
    115 x 3
    125 x 5
    145 x 5
    165 x 10--Video as promised:


    RDL
    95 x 20
    95 x 20
    105 x 10
    105 x 10
    105 x 10

    Leg Press
    200 x 15
    230 x 15
    230 x 15
    230 x 15
    250 x 15

    Leg Raises
    20 x 5

    As far as nutrition, I'm back to logging and will aim for 1900 cals/day to start out and will make adjustments in the coming weeks. 130 protein/65 fat/210 carbs is the goal. I'm actually looking forward to eating more veggies and less sweets.
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  25. #25
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    5/3/1 Week 1--Month 2

    Military Press
    25 x 5
    30 x 5
    40 x 3
    40 x 5
    45 x 5
    52.5 x 11 (Got to use the microplates--Yay!)

    Dips
    Bodywgt 5 x 5

    Lat Pulldowns
    7 x 10
    7 x 10
    7 x 10
    7 x 10
    7 + 2.5 x 10

    Triceps Pressdowns
    6 x 20
    6+2.5 x 20
    6+5 x 10
    6+7.5 x10
    7 x 12

    I know I said I wasn't going to do cardio but I did do 10 minutes on the Stairmaster. I'm in a computer training class at work and i'm basically sitting all day. Usually when I'm at work, I am on my feet so I decided to add a little extra activity in there. Also, I take my two dogs for a walk just about every night and the route we take is a half mile.

    I'm also off work on Wednesdays so I go in to the gym at 9AM but because of the training I had to go in for my workout at 5:30PM. It was crowded but most of the people were on the cardio equipment so I was very happy. There was a guy there who asked to work in with me on the chin up bars. He was pretty impressive. He did the hanging leg raises while hanging from the pull up bar and he was able to get his legs all the way up. Someday....

    Cutting is not fun but it is nice to eat foods that are more healthy. Still trying to nail down the calories.
    Monday--1870 P 141 F 61 C 198
    Tuesday--1484 P 140 F 63 C 85--a bit too low. Not feeling the energy today.
    Wednesday--1700 P 132 F 63 C 168
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  26. #26
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    This week spent in this office has been awful. I am so restless just sitting in a conference room plus all the food is driving me crazy! I know that people are bringing in leftovers from the holidays but there has been so much and it's hard to resist. I swear that every time I walked into the kitchen to get coffee there was a new plate of cookies/candies etc. I've exercised some restraint but the jelly bellies were way too hard to resist. Two more days of this next week and then back out into the field.

    Went into the gym at about 5 PM and the weight section was packed. When I first walked in there was a guy in the squat rack and at first I thought he was curling but it turns out he wasn't. By the time I was ready to squat he had finished up. On to my workout:

    5/3/1 Month 2 Week 1
    Squats
    45 x 5
    55 x 5
    65 x 3
    70 x 5
    80 x 5
    90 x 10

    RDL
    95 x 20
    95 x 20
    105 x 10
    105 x 10
    115 x 10

    Smith Machine Lunge
    30 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Ab Wheel
    10 x 5

    Hanging Straight Leg Raises (Can only get my legs up to a 90 degree angle)
    10 x 5

    I resisted the urge to do cardio.

    Re-read the 5/3/1 book and there's a section about comparing rep maxes to see if you are getting stronger. There's a formula to use to see if you can beat the last week's performance. Earlier in the book, Wendler recommends having a goal in mind for the last sets so I'm going to start doing that so I can see how many reps I need on the last set. I've already figured out that tomorrow I need to do at least 7 reps when I bench press 80 lbs on my last set. It will be interesting to see what it will be like to have a number in mind. What I've been doing is the prescribed number (5,3 or 1) and trying to do as many as possible. I'm hoping that having a number that I'm aiming for will be a big motivation.

    I also ordered the book "Starting Strength". Seems like a good read plus I'm hoping to motivate my husband. I drag him to the gym with me on Saturday mornings so he can spot me on bench press but he always ends up doing cardio. Perhaps the SS workout will work out well for him. I've got a teen-aged daughter and son so maybe they might be interested as well. They are too young to join my gym but I've got some equipment in the basement so we'll see.
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  27. #27
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    Having a goal for my last set really worked! So excited. I can now post something in the Team Amazon Log.

    5/3/1 Month 2 Week 1

    Bench Press
    45 x 5
    50 x 5
    60 x 3
    62.5 x 5 (Loving the microplates!)
    70 x 5
    80 x 10 !!!

    DB Bench Press
    25 x 20
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    DB Bent Over Rows
    45 x 20
    45 x 20
    50 x 10
    50 x 10
    50 x 12

    Triceps Pressdowns
    6 x 20
    6 + 2.5 x 20
    65 x 10
    70 x 10
    70 x 10

    Once again, I resisted the urge to do cardio.

    My husband was spotting me and I had told him that my goal for 80 lbs was 8 reps. As soon as I hit 8, he tried to get all hand-sy with the bar but I yelled that I was going to keep going. I think I could have gone a bit more but I was afraid my form was falling apart. It felt so good to meet and exceed my goal.

    Going to my boss's holiday party tonight so eating will be a bit of a challenge. Hoping for lots of protein selections at the party. I told my boss I was bringing an appetizer. What I should do is go out and buy a shrimp platter but my daughter wants me to make crab and cream cheese crescent bites. Still trying to decide.
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  28. #28
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    Finally, the last week of computer training. Off work today and then I have to work on Wednesday (grrr--I love being off on Wednesdays). Went in this morning but made sure that I had something in my stomach (chocolate milk).

    5/3/1 Month 2 Week 2

    Deadlift
    80 x 5
    95 x 5
    115 x 3
    135 x 3
    155 x 3
    175 x 13--my goal was 12 so I was very pleased. Also, after reading a thread about deadlifting and the subsequent discussion about grip I decided to go back to a double overhand grip and didn't have any problems.

    Good Mornings
    30 x 20
    45 x 20
    55 x 10
    65 x 10
    75 x 10--Too heavy. I haven't done these in awhile and was just experimenting with the weight.

    Leg Press
    230 x 15
    230 x 15
    230 x 15
    250 x 15
    250 x 15

    Hanging Leg Raises
    20 x 5


    Would have been a good day to have the camera with me. A trainer had a woman doing biceps curls with the 5 lb weights whilst squatting on a bosu ball. There was also another woman holding 5 lb db's on her shoulders and then she would do some 1/8 squats followed by a leg kick. I've seen her there before doing the exact same exercise. Not sure what that's all about.

    OT: I know that kids have to grow but I'm ready to pull my hair out. My 13 y/o son is having 8th grade graduation photos taken today. The boys have to wear a dress shirt and tie. Fortunately, this weekend I made him try on the shirt that we had just bought in November. It fit just fine when he wore it to his uncle's wedding but now the sleeves end about 2 inches above his wrists. Bought a new shirt and he is now officially out of the kids sizes. Had to buy according to neck/sleeve and pants were waist/inseam. We did run into difficulty with the tie, however. He had a tie he wanted to wear but it is just a bit short. Tried one of my husband's ties but he's 6'4" and his ties are the tall men length. Had to make do with his kid's tie but had to make the thinner end very short so the front would hang appropriately. Good thing I know how to tie a tie. Oh, and my baby is now taller than me. How do you make a crying emoticon?
    My Journal: http://forum.bodybuilding.com/showthread.php?t=140511571

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  29. #29
    Registered User tina722's Avatar
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    Subbed, glad you are journaling. Those DLs are incredible!
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    Originally Posted by CathyVee View Post
    175 x 13--my goal was 12 so I was very pleased. Also, after reading a thread about deadlifting and the subsequent discussion about grip I decided to go back to a double overhand grip and didn't have any problems.
    Excellent deadlifts! That thread scared the crap outta me. I'm like, OMG! I'ma gonna tear a biceps tendon! OMG! My traps are lopsided! OMG! Do you like the liquid grip? I bought some, but I haven't used it yet, because mixed grip seemed to be the answer to all my problems.
    "Eat some oatmeal, do some squats, how hard is that seriously."--Prof Ham
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