Christina's log

[cmg1976]

What a boring title, I know...

Anyway, new to this site. I logged a workout in the body space section, but that took just about forever, so I think keeping track of things here will be easier. A little intro in case anyone chooses to read along:

I'm 36 and 2013 is all about gaining as much muscle as I can. In July I went to my doctor for a new problem of lower back pain and a long standing tendency towards one sided hip flexor strain, and had a wake-up call when I weighed in at 143# and 28% body fat (calipers). I've exercised off and on since college but was pretty out of shape at that point. Started physical therapy and personal training sessions (my therapist trains at the same place, and he coordinated my workouts with my trainer, which was awesome). I started not being able to walk a flat 15 minute mile without my hip flexor hurting, and my back hurt when I bent over to put my shoes on, for reference. I have some hip asymmetry/rotation that apparently was at the root of all this, along with a hypermobile lower back- a pretty thorough workup including an mri with contrast revealed no other probs. That and disuse atrophy, lol.

From July to mid-December I got my wt down to 125# and bf to 19% (again calipers, but measured by the same person). Resistance training has been slow and steady. I'm only now getting to where my hip and lower back are comfortable, and I've worked up to moves like kettle bell swings, front squats, and kettle bell deadlifts. I tried some cardio on my own early in the process, but anything hard enough to get my heart rate up would irritate my hip- walking on an incline, cycling, rowing, elliptical. I haven't tried any of these in months except for 500meter rows with my trainer, but I'm not interested in cardio at this point anyway.

I have 8 more sessions with my trainer, and then I'm on my own. We meet twice a week and I take a day on my own for full body weights. I'm still deciding on a program- SS would be nice, but I need to work up to back squats, heavy deadlifts, and power cleans- not really a "starting" program for me. Maybe in a few months! I'm jealous of those of you that can do that program as is I'm considering NROL for Life as it has more flexibility on the exact exercises. I changed my eating last month with the goal of gaining a couple pounds a month to support muscle growth. Up to 129# today so that seems to be on track.

If you read all of that, thank you! Workouts to come soon.

*** I'm going to keep track of my nutrition and wt here too. I log everything using myplate. Anyway, last week's calories averaged 2350, with my lowest day being 2163 and my highest 2651. Protein 125-140g, and fats averaging around 100g. Weighed 129 this am, up 4# since mid-Dec. when I started increasing.

[cmg1976]

So this morning with my PT- more of an endurance type, which I hate! But that means it's a weakness so I know I need it. I was sweating buckets. Consisted of:

Thorough warm up with band side walks and squat variations, inchworms, body wt walking lunges, then ball slams (10#) both in a lunge position to the side and standing. Repeat 3 times, took about 20 mins. These still cook my shoulders.

The main workout was a circuit, repeated 3 times:

1. KB swings (25# for a min),
2. wide grip pullups (sets of 12, with assistance),
3. pushups (sets of 15- had to drop to my knees to finish after 5 as I was fatigued from the ball slams and the rapid pace of the circuit),
4. planks (with him pushing me and me having to resist- these were killing me after the pushups and I was failing around 45 seconds)
5. split squats (25KB, sets of 8 with a long pause at the bottom)

The finish was 1 min of goblet squats (25#KB) on a bosu ball, walking lunges with a 25# KB, and rowing for 500m.

This is the type of thing I've been doing since summer. I'm getting impatient as I want to lift heavy. But this stuff has gotten me a good base, which counts for a lot given the injuries I came in with. Wed and Sat I lift on my own at the gym- I'll be doing barbell front squats, RDL's, split squats, assisted pullups, and benching one day/overhead press the other. Pretty much sticking to this until my trainer sessions are up and I can devote all my time to one official plan.

[twinklebeef]

Hi cmg!
Congrats for starting a journal. I've just recently started one myself, hoping to make myself more accountable and get the muscle/figure I've been wanting for so long!

Anyway, maybe a bit of a personal question but with ur hips do you struggle with squats? And if you do how do you work around it?
I hope you don't mind my asking but my partner has some issues with his hips being...misaligned you might call it and he struggles with squats.

[cmg1976]

Hi cmg!
Congrats for starting a journal. I've just recently started one myself, hoping to make myself more accountable and get the muscle/figure I've been wanting for so long!

Anyway, maybe a bit of a personal question but with ur hips do you struggle with squats? And if you do how do you work around it?
I hope you don't mind my asking but my partner has some issues with his hips being...misaligned you might call it and he struggles with squats.

Hi there- thanks for reading and I'll check out your journal too.

As for squats, I had a lot of trouble initially- deep flexion was a definite issue, enough that I got worked up for a hip impingement or labral tear being the problem. The process has been tedious, but now I can go as deep as I want without hip pain (still working up to my low back tolerating a barbell on my back, but that is a sep. issue). Anyway, started with lots of band work to strengthen the surrounding muscles, then body weight squats holding until I couldn't anymore (holding a trx strap for balance but otherwise just an isometric contraction- gets hard after a couple mins!), then step ups and split squats, and so forth. Has he seen a physical therapist? Any imaging to make sure that there isn't a structural problem that squats could make worse? For me doing that let me do that gradual training without anxiety, knowing I wasn't inadvertently worsening the problem.

[twinklebeef]

He's been having physio after a seperate knee issue from training for an event. They've basically told him that his hips tip in the wrong direction so the tendons/muscles in his hams are tight, he also has lower back issues from anther injury (no need to go into his glass ankles too). I dont think he would go for bands as he wouldnt want to pay out for them after paying for physio and a roller foam thingy, I will suggest he work on the surrounding muscles. He already knows this really, he looks at his legs and isnt happy but doesnt want to work them. The idiot

[cmg1976]

Today's workout- still exploring exercises that my back and hip will let me do and practicing form. Warmed up with band walks and squats, then inchworms with pushups.

1. Barbell squats 45# x15, 65# x12, then 3 sets of 75# x 12. I focused on going deep, keeping my knees out, and not letting my back round at the bottom. These weren't too hard, so I'll go up next time as long as my back stays happy- so far so good.

2. Overhead press: First set of 5 with 25db's was a little tough; next did 5 with 20#db's, then 3 sets of 5 with an empty barbell (45#).

3. RDL: a set of 12 with a 45# bar to make sure my form was good, then 2 sets of 12 with 95#. Hoping to build up to regular deadlifts.

4. Assisted pullups: Used 20# of assistance today; did 6, then 7, then 6.

Nutrition: I'm scaring myself with how hungry I've been! Ate 2550 Monday and 2515 yesterday. Wt is still 129 (aiming for a couple # of month- don't see any benefit to gaining faster). Will be a pleasant surprise if I can eat this much and gain at the rate I want- will see!

[tina722]

Just saying hi! My full name is Christina too. Tina is a family nickname, but none of my friends actually use it. Workouts look good and don't be worried about the calories - it's going to good use.

[cmg1976]

Just saying hi! My full name is Christina too. Tina is a family nickname, but none of my friends actually use it. Workouts look good and don't be worried about the calories - it's going to good use.

Thanks for stopping by Tina is also my family nickname- only get called it by people who knew me as a little kid. Anyway- I appreciate your common sense input and I'm following your journal too...

[twinklebeef]

Good workout

[cmg1976]

Good workout

Thanks Gotta start somewhere!

[twinklebeef]

Well your 'start' looks really good, well done

[bustasinclair]

Following along.. I'm intrigued

[cmg1976]

Following along.. I'm intrigued

Sweet! Inspiring photos welcome, lol

[bustasinclair]

Sweet! Inspiring photos welcome, lol

Sure, anything you like! I love to be inspiring.

I noticed your calories aren't that much lower than mine; wow, must be nice. Good for you!

You seem like you have a good plan lined up. You don't seem to be the normal newbie; methinks you've done this before.

Also, I too suffer from hip issues. I was just discussing this in my journal the other day. Mine came from an auto accident when I was 5 yrs old. Weightlifting has saved me from a lifetime of crippling arthritis....for now anyway

[cmg1976]

Sure, anything you like! I love to be inspiring.

I noticed your calories aren't that much lower than mine; wow, must be nice. Good for you!

You seem like you have a good plan lined up. You don't seem to be the normal newbie; methinks you've done this before.

Also, I too suffer from hip issues. I was just discussing this in my journal the other day. Mine came from an auto accident when I was 5 yrs old. Weightlifting has saved me from a lifetime of crippling arthritis....for now anyway

I'm still experimenting with the cals that will get me a couple pounds a month gain- I'm hoping I get to keep eating this much, we'll see! I seem to be hungry all the time these days. It is a little odd to do this right after losing 20#, but sounds like the best way to encourage some muscle to stick. I have lifted before, but never with a consistent eating plan, and not focusing on the big compound lifts- mostly b/c I was shy about trying stuff out in front of all the dudes in the free wt. section. But I'm over that! And I'll go check out your journal too

[cmg1976]

Can you post a link to yours? I tried browsing through them but didn't see it. There's probably a more efficient way to search that I haven't discovered yet...

[bustasinclair]

I'm still experimenting with the cals that will get me a couple pounds a month gain- I'm hoping I get to keep eating this much, we'll see! I seem to be hungry all the time these days. It is a little odd to do this right after losing 20#, but sounds like the best way to encourage some muscle to stick. I have lifted before, but never with a consistent eating plan, and not focusing on the big compound lifts- mostly b/c I was shy about trying stuff out in front of all the dudes in the free wt. section. But I'm over that! And I'll go check out your journal too

Very nice; my kind of Lady!

Can you post a link to yours? I tried browsing through them but didn't see it. There's probably a more efficient way to search that I haven't discovered yet...

Sure. http://forum.bodybuilding.com/showth...hp?t=150808153

It's not real exciting yet, but I hope to bring some strength gains in....it's been a while since I have focused on strength. I've been doing bodybuilding shows lately.

[stephanielynn76]

In. I'll be following along with your progress as well!! I think you'll progress quickly!

[cmg1976]

In. I'll be following along with your progress as well!! I think you'll progress quickly!

Awesome, that makes me very happy! I used your pictures to show my boyfriend why I wanted to bulk- you make quite a compelling case for it.

[cmg1976]

Today's workout:

1. Barbell squat
45# x10
65# x 8
85# x5 2 sets
95# x5 3 sets
Only issue I had today was the muscles under my right shoulder blade tightened too much. I may have a grip issue to work on? I kept it narrow, wrists straight, and tightened my upper body before adding the bar. Maybe it was just a fluke, who knows....

2. Overhead barbell press
45# x5
50# x5, 4, 5
45# x5

3. RDL
45# x8
95# x8, 8, 8
These are going well, no low back issues, so I may try regular dead lifts next time

4. Assisted pullup, neutral grip
20# x5, then 10# x5, 5, 5, 5. These are getting a little easier.

5. Bench press
55# x5
65# x5
70# x3
65# x5, 5

6. Lat Pulldown
90# x8
110# x5
130#x5, 5
120# x5

7. bicep curls
20# db's x8
25# db's x5
20# db's x9

Nutrition: averaging 2450 cals/day this week so far

[twinklebeef]

Good going! U must be pleased with ur numbers?
I'd love to match u on lat pull down...hopefully with my cals as high as they are now I hope it won't be long

[cmg1976]

Good going! U must be pleased with ur numbers?
I'd love to match u on lat pull down...hopefully with my cals as high as they are now I hope it won't be long

Hey, yeah I'm happy overall. My bench press isn't amazing, and I'll probably have to find a source for those little 1# plates to make any progress on it. I'm mostly happy that my back and hip are cooperating

[ms_mac]

Found you Some good stuff happening in here

[stephanielynn76]

Great workout Christina!!

[twinklebeef]

Ha yes, bodily cooperation is nice!
I have one arm that likes to just 'flop' every now and then, not fun when I'm on the bench.i can practically hear it moaning 'just go on without me...I wont make it'

[cmg1976]

Yeah, so, a little sore this morning! Yesterday's workout was rather long/ambitious, but I was feeling good so I went with it. My arms and shoulders are kinda like wtf and I woke up starving which doesn't usually happen first thing in the am. Still haven't worked up to weights that will challenge my lower body as much, but my hip and low back have been doing well, so I think I just may get there over the next couple weeks

This morning my 500 calorie oatmeal concoction was down in like 4 minutes. And, the day before I was so hungry at 3am I had to get up and make a pbj sandwich so I could get back to sleep. I haven't had a midnight snack in a decade! I think my metabolism is getting a little greedy. If I'm still at 129 in a week I'll take the calories to 2600-ish, as outlandish as that sounds

[gobbles23]

Hey there! Subbed Must go back and read everything

[cmg1976]

Hey there! Subbed Must go back and read everything

Yay, thanks Baby steps here, but I'm working on it, lol

[dreahere]

Hey there Thanks for stopping by my journal.

Quick question: did they give you a reason for your low back hypermobility? The reason I ask is that I had a pelvic CT in October post surgery and there was an incidental finding that my lumbosacral spine is congenitally malformed, LOL. Apparently my top sacral vertebra is shaped like a lumbar vertebra and this makes my low back less stable than the average person's. I managed to make it through 49 years of life without knowing that, but now that I do, it makes me wonder about its impact on my lifting.

[cmg1976]

Hey there Thanks for stopping by my journal.

Quick question: did they give you a reason for your low back hypermobility? The reason I ask is that I had a pelvic CT in October post surgery and there was an incidental finding that my lumbosacral spine is congenitally malformed, LOL. Apparently my top sacral vertebra is shaped like a lumbar vertebra and this makes my low back less stable than the average person's. I managed to make it through 49 years of life without knowing that, but now that I do, it makes me wonder about its impact on my lifting.

I'm not sure if I have any anatomic anomalies to explain it; all of my imaging was focused on the hip problem, since pt/strengthening got me on the right track for my back. I tend towards being pretty flexible everywhere though, so it might just be that combined with muscle weakness. For a couple of yrs my main form of exercise was yoga 2-3x a week, which was about all I could manage during a crazy period of my life that included 3 hours a day of driving for work (now I'm 4 blocks away from work, yay!). I tended to like it because I felt good at it, being able to get into all the poses including pretty deep back bends and twists. Now I'm starting to think it was counterproductive and may have made the problem worse, and that I would have been better served focusing on stabilization instead of more mobility. Live and learn. I'm scared to be scientific about it and test my theory by trying them again, since things are finally getting better. As for your sacral vertebra being shaped differently, it doesn't sound like it has caused any functional problems for you so I'd chalk it up to a curiosity

What kind of surgery did you have? I've read references to it but not the details...