Slayer Is My Personal Trainer: Mo's CKD journal

[Mo_ria]

I am in week 9 of the CKD and my progress has been stalling as of late, despite changing workout plans, stepping up the intensity and cleaning up my diet. I am keeping a journal in the supplements review section, but I feel like a more detailed journal to tweak my diet and training is at this point totally necessary. There's so many people on this forum with tons of experience and great ideas---I'm sure someone out there can help me out.

On a positive note, the CKD has really helped me to stay binge free for 9 weeks now (yay!!) and has curbed my cravings for crappy food immensely. I am stronger, more positive and I've gone down almost 2 clothing sizes. Previous to the CKD I had been floundering for the past FIVE years with no progress at all except for the scale going up.

Today is my depletion workout day, after which I start my carb load.
I'll log my workout in later as well as all of my food/macros where available.
Accountability is a beautiful thing.

[stewart3860]

Hi! Just found your journal! 2 dress sizes in 9 weeks! lucky girl!!! (although I know it has nothing to do with luck )

Have a great depletion workout...lol

[Mo_ria]

Well, I've been sick all week and most of the weekend....feeling better today---actually got up and had coffee. You know I'm dying when I don't drink coffee!
I had been thinking about abandoning the CKD in favor of the TKD or Precision Nutrition. Just feeling frustrated and stuck...until I got on the scale for my weigh in and I met my October goal of 237!!! Whooo hoooo! I haven't been in the 230's for quite some time now. I've now lost a nice round total of 30 pounds and my new Old Navy clothes are loose already. Going to hit the gym tonight and lift and try to hit the gym for the rest of the week...I hate being sick, man, but sometimes you just need to lie in bed and read a 500 page novel, sneeze your brains out and do nothing else. Two more weeks of the CKD to go unless I decide to try the TKD instead. I am a little scared, although the idea of no depletion workout from hell sounds looooovely.
More logging of actual food and workouts later tonight...
Mo

[stewart3860]

have you been getting your bodyfat done? that, I find, is the best measurement of the success of keto.

[Mo_ria]

S: I need to get my bodyfat done soon on something other than a crappy Tanitia scale, ugh. Maybe the bodpod will make a stop in my neighborhood soon!

Today's cals: 1946
workout: total body moderate weight (I am still sick and just got out of bed today---taking it easy)
leg extensions 3 sets of 8 reps, 110-120#
bent over rows, 3 sets of 8, 35#DB
incline bench, 3 sets of 8, bar plus 30# (is that 75? having a dumb keto moment)
hamstring curls, 3 sets of 8, 65-75#
barbell biceps curls, 3 sets 8 40#
triceps pressdowns with rope 3 sets 8, 50#, one set of single arm rope pressdowns 20 reps 10# each arm
lateral DB shoulder raises (no rest, running the rack style) 8x15#, 8x12.5#, 8x10#, 8x5#, 20x2.5#
swiss ball crunches with 10# plate, 3 sets of 25

[pacificgrl]

hey there,

great progress. hope you're feeling better today. your trainer has you on a fierce program.

ask your trainer about where to get a body fat test bc the tanita only measures the body fat in the lower half of your body. at least that was what was explained to me. in my case, the tanita shows a 15% body fat level but my BIA test shows 27.2%. it makes sense bc i'm leaner on the bottom than on my torso.

what are your fitness goals?

[Mo_ria]

Today's cals, 1846.

PG: I wish I still had a trainer! I did for awhile, but now I am flying solo---too broke for a trainer I'm sure I'll be able to either do the bodpod or have someone caliper me very soon---should be interesting! My fitness goals are to be fit, period, and to not be an obese, almost 40 yr old woman. I refuse to turn 40 and look and feel this way. It's hard for me to set long term goals because I have been so fat for all of my adult life---I'm just taking it 10 pounds at a time right now because it's less overwhelming right now. Aiming to get to 227 by mid-November.

[pacificgrl]

no regrets, ya know? i'm routing you on.

[stewart3860]

wow...i wasn't paying attention...I thought from your pic you where my age.

It sucks trying to get it done alone, but there is agood article on here about a 5 day split that works for most people if you're looking to change it up a bit.

How are you?

[Jglinatsis]

Subscribing!!! Hot girls who like Slayer is in my top 3 favorite things of all time...

Keep up the good work!!!


JG

[Eileen]

Keep up the good work, you are doing great there.

I'm with you on the training alone thing. On the other hand, when I go to the gym, only the Polish guys seem to train as hard as I do. Everyone else else seems to be using the lightest possible weight in case they break a sweat.

PS. Who would you recommend as well as Slayer?

[Mo_ria]

Subscribing!!! Hot girls who like Slayer is in my top 3 favorite things of all time...

Keep up the good work!!!


JG

Oh my gosh, I'm blushing! Being called a hot girl is in my top favorite things of all time...

[Mo_ria]

Keep up the good work, you are doing great there.

I'm with you on the training alone thing. On the other hand, when I go to the gym, only the Polish guys seem to train as hard as I do. Everyone else else seems to be using the lightest possible weight in case they break a sweat.

PS. Who would you recommend as well as Slayer?

Thanks for reading, Eileen!
I am a huge fan of metal and hardcore in general...lately it's been Hatebreed, Pantera, Metallica (only old school stuff), Misfits, American Hardcore soundtrack, Black Flag and Iron Maiden in constant rotation. Anything angry and loud that makes me want to push weight

[Jglinatsis]

I am gonna first appologise to Mo for hijacking her thread....

My MP3 player has in it today... Atreyu, Bullet for my Valentine, Lacuna Coil, and my newest find!!! Within Temptation...all solid workout music IMO...

Yes, Training alone...no one in the gym when I work out at 0330 hours (3:30am)...but the good news is I don't have to compete for the weights, no one there to get in my way...

JG

[stewart3860]

Hey!

How was your depletion workout? Mine was pretty hard, but I'm on the other side of that now

I used to listen to drum and bass and house, mixed with Linkin Park, ACDC, rolling stones and what not.

Hope you're having a great Saturday!

[Mo_ria]

I have a friend whom I haven't seen in 20 years (!!! she was my best friend in grade school and junior high) in town and I didn't get to deplete today.
I am seriously thinking about switching to TKD for the week instead of waiting a whole week to carb up.
Sigh.
I hate it when my schedule gets interrupted, but it was AMAZING to see her after so many years....

S: I will have to stop by your journal and see how your depletion was.
I really like drum n bass, too, esp. for cardio. Gotta love ACDC...
JG: naaah, you're not hijacking my thread. I am always really curious about what people are listening to at the gym. Although more power to you on the working out at 330am thing...I had to get up at 8am today to see my friend and I seriously felt like I was going to die! LOL...

[Eileen]

Ah, thanks for all those suggestions. Lots for me to try out. I like music with half-naked men where you think the place might get thrashed. It reallyl embarrasses my kids...

[kevin223]

yea if my mom popped that in the cd player it would creep me out a bit lol, would take some getting used to but would be good in the long run cause after i adapted i could just blare the tunes in the house

[pacificgrl]

i've been praying that plans with friends won't conflict with my carb-up tomorrow so i hear ya. that's cool you got to see your friend.

i'm in dire need of new music on my ipod. it makes such a differencE!

JG: i guess you belong to a 24hour fitness club? that's pretty cool. i thought i was an early bird (5/5:30am). it can be motivating working out with other people around but it

[Jglinatsis]

It's a gym for county employee's, and you have to have security clearance to get in the building, which is the same building where the county commissioners have their offices, and the 911 call center is located. But it's a nice gym, lots of equipment. I only do the 3:30 am training on work days so I do get in there during regular hours quite a bit too, but I prefer the early hour training because I don't have to compete for the equipment.

JG

[Mo_ria]

cal: 1745
workout: total body weights, one hour
warmup with 3 laps of x-band walks, high knees, 5 min on elliptical
leg extensions 8x140#, 8x150#, 8x150#
split squats off of a box, bodyweight, 2 sets 8 reps each leg
dumbell bent over rows 8x40#, 8x40#, 8x40#
incline bench (man, I could lift so much more if one of the lame ass guys in my gym would spot me!) 8x55#, 8x65#, 8x65#
single leg hamstring curls, each leg 8x40#, 8x40#, 8x40#
barbell biceps curls 8x40#, 8x40#, 8x40#
overhead dumbell triceps press 8x25#, 8x25#, 8x25#
machine shoulder press 8x50#, 8x70#, 8x75#
superset: 13x60# weighted cable crunch with 25 reps swiss ball crunches and then I got a horrible cramp and had to quit for the night

I spent most of the rest of last week feeling sick and run down---decided it was time to listen to my body and chill out on training but keep the eating the same. I felt strong and healthy tonight---could have lifted more, but I am going to try for one more total body workout, two sessions of HIIT and then the depletion workout...hence the need to pace myself. This is the second to last week of the CKD, then I might take some comparison pictures. Maybe.

[Mo_ria]

today's cals: 2183
macros 69% fat, 5% carbs, 26% pro

[pacificgrl]

cal: 1745
workout: total body weights, one hour
warmup with 3 laps of x-band walks, high knees, 5 min on elliptical
leg extensions 8x140#, 8x150#, 8x150#
split squats off of a box, bodyweight, 2 sets 8 reps each leg
dumbell bent over rows 8x40#, 8x40#, 8x40#
incline bench (man, I could lift so much more if one of the lame ass guys in my gym would spot me!) 8x55#, 8x65#, 8x65#
single leg hamstring curls, each leg 8x40#, 8x40#, 8x40#
barbell biceps curls 8x40#, 8x40#, 8x40#
overhead dumbell triceps press 8x25#, 8x25#, 8x25#
machine shoulder press 8x50#, 8x70#, 8x75#
superset: 13x60# weighted cable crunch with 25 reps swiss ball crunches and then I got a horrible cramp and had to quit for the night

I spent most of the rest of last week feeling sick and run down---decided it was time to listen to my body and chill out on training but keep the eating the same. I felt strong and healthy tonight---could have lifted more, but I am going to try for one more total body workout, two sessions of HIIT and then the depletion workout...hence the need to pace myself. This is the second to last week of the CKD, then I might take some comparison pictures. Maybe.

oh goody! post progress pics. i freaking love those. so inspiring!

[Mo_ria]

I don't know how inspiring it's gonna be, PG! Could be more of a "what not to do" scenario, unfortunately...I might not have the heart to post the pics at all, but may wait until later. (hmmm...someone has a baaaad attotude today!)

Today is one of those days where I just feel, well, ****ty. Stuck in a weight loss rut, sore, pissed off, gargantuan and....ummm, pissed off. Worked out today and had that "I want to bash someone's head in with a weight" feeling for my entire workout...whenever I start out with more mellow music and upgrade to Slayer mid-workout, it's not good.
And to top it off, I woke up and decided to try the TKD approach because I was feeling so sore and lethargic and half dead. So preworkout I had a bagel with a little lowfat cream cheese, alpha lipoic acid, coffee and my Iron Tek 2-Methyl 13-C caps (I love those friggin things!). Even the bagel didn't put me in a good mood, although I did feel more energetic during my workout. More energetic, but also weaker. I don't know what's up with that.
WORKOUT---total body
Warm up, treadmill incline for 5 minutes
leg extensions 3 sets of 8, 125#
lat pulldowns 8x80#, 8x90#, 8x100#
cable chest flyes 3 sets of 8, 35#
incline dumbell biceps curls 6x17.5#, 8x15#, 8x15#
reverse laterals on the machine 3 sets of 8 45#
skullcrushers with 35# EZ bar 3 sets of 8
single leg hamstring curls 3 sets of 8 45#
superset, no rest---3 sets of 8reps incline dumbell lateral raises with glute cable kickbacks 3 sets 8 reps 35# each leg
superset, no rest 2 sets 13 reps weighted cable crunches 45# with 2 sets of 20 reps swiss ball crunches and then I got cramps, again! Arrrrgh!

It didn't help that there were women posted up on all of the equipment I wanted to use for FOREVER, barely breaking a sweat and lifting 5 pounds (on things like chest exercises).

Entered my macros into fitday and they look all f'd up. Sigh. Going to just let it go and try and have a nice night tonight---supposed to go out to dinner with a friend and also hit a support group meeting. I think socializing will make me relax a little more.

Actually, the whole fact that I am NOT going to do a depletion workout on Friday is putting me in a good mood I need to focus on that a little more...

[pacificgrl]

give yourself a break and hang out with friends tonight. some days are totally unbearable... and this one's almost over!

[phabphour20]

Today will be better. Trust me.

Try some Andrew WK while working out. I am not a huge fan except when working out. A little less of the kill mentality than Slayer, but will still get you pumped!

-PP

[stewart3860]

Hi.

i hear you on the weight loss rut. Since i've started keto, i've gained 5 lbs. I don't really understand why. Then on Tuesday I had ALOT of choc, the mini ones, and now i'm losing weight again....have you found a way to test your bodyfat? I've heard good things about the OMRON one that you hold out in front of you, instead of stepping on one.

You just have to plow through this. I know it sucks, but once you break through the plateau, the weight will start coming off again.

[Mo_ria]

Hi.

i hear you on the weight loss rut. Since i've started keto, i've gained 5 lbs. I don't really understand why. Then on Tuesday I had ALOT of choc, the mini ones, and now i'm losing weight again....have you found a way to test your bodyfat? I've heard good things about the OMRON one that you hold out in front of you, instead of stepping on one.

You just have to plow through this. I know it sucks, but once you break through the plateau, the weight will start coming off again.

You are totally right. I am going to plow through this to the best of my ability...staying positive and sticking to it.
cals today 1935
I think I have been a little more stressed lately than not. I am changing jobs for the 1st time in 7 years (although I am staying at the same company---just a different position and department). I start my new job tomorrow...aaaack!!!!!!!! All kinds of ruts are getting busted in my life...

[stewart3860]

Good for you! I know it is hard to stay motivated, but if you push through it now, you will thank yourself later. Make sure you stay with your workout plan so you don't get stressed out at work!

Ttyl!

[pacificgrl]

You are totally right. I am going to plow through this to the best of my ability...staying positive and sticking to it.
cals today 1935
I think I have been a little more stressed lately than not. I am changing jobs for the 1st time in 7 years (although I am staying at the same company---just a different position and department). I start my new job tomorrow...aaaack!!!!!!!! All kinds of ruts are getting busted in my life...

good luck on your new job! sounds exciting.