Valatia's training stuff

[valatia]

2-28-07 144.6

A.M 30 mins. SS cardio
P.M. 20 mins. SS cardio

unassisted chins: 5, 5, 4, 4, 3
crossbench pullovers: 40 x 12, 10, 7
close-grip pulldowns: 70 x 12, 10, 7

standing rows: 65 x 8, 6, 7, 6, 5
side laterals: 25s x 12, 10, 8
superset with
bent-over flyes: 15 x 12, 10, 8

Good work-out.

Appetite is normal.

Motivational quote:
"No journey is too great when one seeks what one wants" (Friedrich Nietzsche)

[valatia]

I'm in the second month of my cut. This is the first time I've done a cut, and I'm really enjoying it. :-)

I figure it'll take 4 to 6 months. So far it's going well.

If anyone has an interest, I'm 51 years old. I first started weight training in 1986. I was in love immediately. Life happened and eventually I stopped training and got fat and out of shape. A couple of years ago I took control again, and am back and once again in love with it.

My children are grown and gone so it's all my time now. I've loved all the chapters in my life....and this one has been wonderful so far. :-)

[valatia]

Eating....I'm so obsessed with getting below 140, I find myself more and more not eating all my calories for the day. I hate that I'm doing this. But I am. I think once I get there, and my set-point is reset, I'll do better. But I'm not so sure it's going to work out that way. I do NOT want my reducing calories to be 1200. I have too far to go yet. I was thinking they might get that low the last few weeks of this cut, but not a few months out.
Today's weight 143.8.

No weight training today, but I may do hill-repeats. Or at the very least steady state cardio.

[PhatKat]

Hi Valatia, Good luck with your diet. How long are you planning to diet? What is at the end of this cut...a show?

Talk with you later!
Kat

[SurfOnSilver]

Hey Valatia, GL on the cut, 6 months sounds like a looong time to be doing a cut though... Seems like you are motivated, which is good =) But remember that if you go too over-the-top with your calorie deficit you will burn out quickly and not hit your end goals, so try and keep remembering that when you think about reducing your calories that low.

GL though, you seem to be starting off in very good shape, 21 unassist. chins isn't something to take lightly!

SoS

[valatia]

I'm learning how to do quotes. :-)

Thank y'all for the positive wishes.

Originally Posted by SurfOnSilver

Hey Valatia, GL on the cut, 6 months sounds like a looong time to be doing a cut though... Seems like you are motivated, which is good =) But remember that if you go too over-the-top with your calorie deficit you will burn out quickly and not hit your end goals, so try and keep remembering that when you think about reducing your calories that low.

GL though, you seem to be starting off in very good shape, 21 unassist. chins isn't something to take lightly!

SoS

Well, I have planned on between 4 and 6 months. I've never done one before and so....I'm giving myself lots of wiggle room. And as you can see I'm still trying to not get too ambitious and really mess things up. Yesterday I ate within my calorie limits and didn't gain. So that has made me relax a little. :-)
I'm so excited about the unassisted chins. Years ago I was able to do them, but since I've been training again, I'm just now getting them back. As it turns out, I just wasn't able to "haul-up" that much weight. So losing some has made it possible again.

Originally Posted by PhatKat

Hi Valatia, Good luck with your diet. How long are you planning to diet? What is at the end of this cut...a show?

Talk with you later!
Kat

I'm just doing it to see what I look like once it's done. I'm so excited about what I'm seeing so far, it's really motivational for me. I'm having a great time with it so far. :-)

I'm glad you found me here. I have such a hard time dealing with blogging. It's just too cluttered and uncomfortable for me. I like this way of talking better. :-)

I do day #4 BGB today. I'll be back later to talk about it.

[valatia]

3-4-07 142

A.M. 30 mins. SS cardio
43 military style push-ups.


Flat bb bench press: 155 x 5, 4, 3, 2, 1

Inc. flyes: 30 x 15 / 35 x 10, 9


T-bar rows: 109 x 10, 10, 8, 7, 7

long rows: 70 x 13, 10, 9


standing calf raises: 30, 30, 30

P.M. 20 mins. SS cardio (elliptical)

[PhatKat]

Wow, 45 push-ups...is that right before your weights?, I would be afraid of being tired before the bench press. Your awesome. You don't use weights for your calf raises? Do you have genetically gifted calves? I have to work mine to death to any kind of gains - so frustrating!

Hope your diet is going well! Kat

[valatia]

Originally Posted by PhatKat

Wow, 45 push-ups...is that right before your weights?, I would be afraid of being tired before the bench press. Your awesome. You don't use weights for your calf raises? Do you have genetically gifted calves? I have to work mine to death to any kind of gains - so frustrating!

Hope your diet is going well! Kat

No, the push-ups were done in the morning after cardio. I lifted several hours later. :-) As for the calf raises, I do other things for them with weights.
My diet is going well, thank-you. I've gotten the calories back up and still lost some weight, so I'm much happier now. The hardest thing about this cut, is worrying if I'm doing all the right things. :-)

Let me know if you get a work-out journal going. Thanks for visiting mine.

[valatia]

3-5-07 142

walk-out: 205

squats: 135 x 10, 10, 10, 8, 8

leg ext: 85 x 12, 10, 8

good mornings: 135 x 12, 12, 12


seated alt. db curls: 35s x 6, 5, 5, 4, 3

inc. curls: 20s x 8, 6

superset with

side curls: 20s x 8, 6


30 mins. a.m. steady state cardio

20 mins. p.m. steady state cardio

overfeed

[valatia]

3-7-07 143.2


unassisted chins: 5, 5, 5, 4, 4

cross bench pullovers: 40 x 12, 10, 9

high rows: 30 x 12, 10, 8


machine vert. presses: 60 x 8, 7, 6, 5, 5

side laterals: 25 x 12, 11, 10

rev. flyes: 15, 12, 11

hanging shrugs: 15, 12


a.m. 20 mins. 20/40 HIIT

Hunger is causing trouble.

Yesterday: cardio and abs

[valatia]

3-9-07 144.8

RDL: 155 x 10, 10, 8, 7, 6
Hyperextensions: 45 pl. X 20, 20, 20
curtsey squats: -0- x 20, 20, 20


parallel dips: 20, 10, 8
push downs: 25 x 14, 10, 9
I forgot to do bench dips.


a.m. 30 mins. ss cardio
p.m. 20 mins. ss cardio

[valatia]

3-11-07 142.8

inc. db press: 50s x 10, 8, 7, 6, 5
inc. flyes: 35s x 10, 9, 8

T-bar rows: 109 x 10, 9, 8, 8, 7
long rows: 70 x12, 11, 10
calf presses on leg press: 200 x 30, 30, 30 (varied foot position)

a.m. 30 mins. ss cardio
p.m. 20 mins. ss cardio

[valatia]

3-12-07 142.4

walk-outs: 205 x 10, 20 pulses. (I tried to use 255, I could unrack it but couldn't walk out.) Even more respect for women who use that much during squats.

squats: 135 x 10, 10, 10, 8, 8
leg ext: 85 x 12, 10, 9
pull-throughs: 20 x 20 / 30 x 15, 15 (still not sure about these things)

seated rope curls: 20 x 10 / 30 x 8, 7, 6, 5
inc. curls: 20 x 5, 5
superset with
side curls: 20 x 5, 5

A.M. 20 mins. HIIT

[PhatKat]

What is a walk out Valatia? A farmer's walk!
Workouts look great! Kat

[valatia]

Hi Kat. A walk-out is when you load up the bar with a weight you can hold, but too heavy to squat. Unrack it, walk out (away from the pins) and hold the weight. I usually do some pulse squats. You know, just go part way down and up for a while. One thing I really like about doing them first is, my working weight doesn't seem nearly as heavy. :-)

No training today.

[valatia]

3-14-07 143.8

A.M. 30 mins. SS

unassisted chins: 5, 5, 4, 4, 4
cross bench pullovers: 40 x 11, 10, 8
straight-arm pushdowns: 25 x 10, 8, 9

vert. machine presses: 60 x 6, 5, 5, 3, 3
side laterals: 25s x 12, 10, 8
superset with
front laterals: 25s x 8, 6, 5

P.M. 20 mins. SS

[PhatKat]

Thanks for the info!!! : )
I love pullovers and and straight arm pushdowns!!!!! Build those lats...yeah!
Kat