It Ain't Easy, but Damn I Look Good

[kledbetter]

hey y'all

I've decided to start journaling again. just to have a place daily to talk about what I'm doing and get feedback and everything. so yeah heres the workouts so far this week.

I'm currently doing a much more growth focused routine that i was previously. the goals are to get a little bit more development but still work on fat loss.

Sunday - LEG
Leg Extensions: 40x30, 45x30, 50x30
Squats: 65x15, 95x12, 115x12, 135x12, 145x12, 155x10
Leg Press: 180x12, 230x12, 270x10, 320x10, 360x10
Single Leg Split DB Squats: 15sx12, x12, x12, x12
superset w/ standing calve raises: x20, x20, x20, x20
Wall Sit till Failure
Cardio - 20 mins stairmaster

Monday - Shoulders/Tris
DB shoulder press: 30x10, x10, x10, x10
DB side raises: 12.5x10, x10, x10, x10
front plate raises: 25x10, 25x10, 35x8, 10x15
bent over rear raises: 20x10, 20x10, 25x10, 25x10
Assisted Dips: 50x10, x10, x8, x8
kickbacks: 15x12, 20x10, 15x12, 15x12
close grip bp: 45x10, 50x10 x10 x8
single arm overhead exts: 10x20, x20, x20
cardio - 20 mins stairmaster

(gym closed at 8 last night! barely finished my workout before they turned off the lights)

ok gonna study for my exam now a little bit..... prolly be back shortly as procrastination maybe post nutrition for the week so far.

have a good day everyone!

[kledbetter]

Ok did some studying time for more positing

So what else should i share?

I'm in my 5th semester of law school and graduate in the spring. Tomorrow i am taking my last final, woohoo!


current stats
height - 5'7
weight - 153.5lbs
body fat - 23.5% (i think - just measuring at home with accumeasure calipers)

Yesterdays Macros
Cals: 1718
Fat: 40.5g (21%)
Carbs: 167.5 (39%)
Protein: 168.5 (39%)

That was an okay day... hit my calorie range of 1650-1750, but the carbs were a little high. I'm currently cycling 3 moderate/low carb days with 1 high carb refeed day. I am trying to keep the carbs below 145 on the lower days... but it is finals and i've been giving myself little treats to avoid major binges (like the 20 cookies in one sitting last week)

[dblbassted]

Amazing progress so far... *subscribed*

[kledbetter]

HI!

Alrighty now ... drinking my protein powder and doing a little posting before serious hunker down studying time.

today's workout: BACK
deadlifts: 90x10 x10 x10 x10 (i do these on the shoulder shrug machine currently)
assisted pull-ups: 90x10 x9 x8 x8
bent over BB rows: 70 x10 x9 x8 x8
seated cable row: 110 x8 x8 x8 x8
lat pulldown: 100x10 x8 x10 x8

i've been doing a back only day for a month now and really like the progress i'm making. especially in my lats, which was the whole purpose of devoting a whole day to back, so yipeee. It still surprises me how hard the lat pulldowns are now at the end of this workout. I was doing 120 for 3 sets of 12 a month ago with no problem, but i did it first in my workout. Now i am struggling with 100 lbs. o well guess that means i am working those lats good at pull-ups, right?

okay ... will post meal and macros later ..... now i'm gonna study or shower or something :P

[kledbetter]

o! and thanks dblbassted

[dblbassted]

Strong back session there. Whoever put that program together did a good job.

[Simpy]

I love your thread title.

[kledbetter]

I am FINISHED with finals!!!! woooohooo To celebrate i had half a pint of ben and jerrys (the good stuff) with a beer. I think it might be making me sick but was so worth it, i haven't had real ice cream in ... god knows how long. prolly gonna go and drink tonight, so lets call this a cheat day

last night between the staying up late and stress over studying i ate a lot, it was all clean but a little more carbs than I would have like to have. I am out of meat, except for canned tuna, and since I am going home tomorrow for a month, doesn't really seem smart to buy anymore. anyway here is the sad truth ...

calories: 2028
fat: 52g (23%)
carbs: 201.5g (40%)
protein 190g (37%)

As for working out today, I'm not sure. If i went it would just be a cardio day. I almost never lift 3 days in a row. My body right now is hating me for it right now. But after pigging out, I might force myself to go. Definitely taking tomorrow off though.

gonna have to find a gym membership for the month i am at my parents. i think gold's is 80 for a month. all i can say is boo to that.

dbl - I have a very good friend who has been bodybuilding for almost 10 years, he put that workout together for me when i said i wanted a bigger back. Like I said its definitely working.

Hoping to get some good feedback on my workouts in general through this journal.

Okay guys, time to go start laundry so I can begin to pack....

Have a great one!

[kledbetter]

At the parents officially.

I ended up not going to the gym yesterday and went to a party instead... and drank way too much. Some very good sangria It was really fun to hang out with people and I even managed to go up and talk to some guys. (ooo and the party had biscuits with bacon....)

Woke up this morning, hungover, and had to pack to come home. I had a dentist appointment I had to cancel so I have that to look forward to tomorrow.

Also tomorrow I have to go get a gym membership for the next 3-4 weeks. Anyone have a gym they recommend (particularly in the DC area)? I will probably go to Golds even though it will be super expensive.

Calories today were really low, I guess I was just busy running around. Might have to add a little bit more chicken before bed. But so far here it is:

Calories: 1471
Fats: 31.5g (20%)
Carbs: 144g (39%)
Protein: 149 (41%)

alrighty will be back tomorrow. thanks to everyone who reads this

[kledbetter]

Joined Golds Gym today for the "student" monthly rate of $75. Ridiculous in my opinion but I am not going to go 4 weeks without working out. Made too many gains to take that long off. so workout at golds today:

Hams/Bis/Chest
Single Leg Curls: 20x30, 25x25 x25
SLDL: 115 x10 x10 x10 x10
Ball Rolls: x15 x15 x15 x15
BB curls: 40x12, 50x8, 40 x10 x10
Assisted Close Grip Chin Ups: 80 x8 x8 x8 x8
Alt. DB curls: 20 x10 x8 x8, 15x10
Cable Curls: 40 x10 x10 x10 x10
bench press: 75x12, 80x10 x9 x8
Hammer Incline Bench: 80 x8 x8, 70 x8 x8 (shoulders were killing me on this)
Flys: 45x12, 52.5 x10 x10 x10
Cardio: 20 Mins

whew! yeah so this took a lot of time because had to find my way around the gym again. But SLDL were awesome, gonna have to up it next week. I think the Green Magnitude has helped a lot with these, gone up 15lbs in 4 weeks, had basically been static for the 2 months before that. Also gave my bis a killer work out. really need do being doing bb curls at 45, but they only had the pre-fab short bars at the gym so no luck with that, I will just do a set with 50.

Ok now on to food for the day:
Calories: 1669
Fat: 41g (22%)
Carbs: 141g (34%)
Protein: 166g (40%)

We had beef tenderloin today for dinner. It was yummy. Although my entire family is making fun of me for buying a food scale today and weighing all my meat. They just need to be proud of my success so far and supportive in my opinion. My mom refuses to watch me drink anything that is in powder form prior to the water. I told her it was the same idea as her Crystal light but that doesn't seem to sink in. My stuff is "Gross."

ok thats all for now. I am going to try and wrap presents.

as always appreciate any feedback.

HAVE A GREAT WEEKEND!!!

[twinnett]

75 dollars a month?? Wow...my family is the same way..anything healthy is "gross". Just stay with it! You're doing great and we're here to support you, even when your family doesn't!

[dblbassted]

Originally Posted by twinnett

75 dollars a month?? Wow...my family is the same way..anything healthy is "gross". Just stay with it! You're doing great and we're here to support you, even when your family doesn't!

+1

I had a house full of overweight in-laws tell me how I was "killing myself" with all of the drugs I was taking. You know, creatine, fish oil, joint stuff, etc. I smiled politely and took my Father-in-law to his dialysis appt. Keep at it babe.

[kledbetter]

Merry Christmas Eve!

I am sitting here listening to my brothers play Wii for like the 12th hour in a row. The sounds are starting to give me a headache. In 30 mins my family is leaving to go out to brunch. A big Sunday brunch with a waffle bar and a dessert bar, what am i going to do? I guess I will just have eggs and salad. I could eat today but then I wouldn't really be able to eat tomorrow. I was all set to cheat tomorrow and eat whatever made me happy, but now I don't know what to do.

We went grocery shopping for tomorrow this morning. I'm so excited to cook tomorrow. We are having steak and pork and ham. Also cauliflower gratin, asparagus and green beans, baked potatoes, marinated shrimp, some yummy dips, ooo and desserts! I bought two yule logs today, we are making a pound cake, and maybe a cheesecake (thats still up in the air though). I really love cooking nice meals, so should be fun tomorrow.

Ok hmm yesterday i did great on the food. I think a lot of that was due to being out shopping for

Calories: 1617
Fat: 39.5g (22%)
Carbs: 133g (33%)
Protien: 149g (37%)

Just did like 25 mins of cardio last night. ok we are going now!

write about shopping yesterday later

thanks for the support guys
Carbs:

[kledbetter]

i did AMAZING at this brunch food wise .... until i had a piece of carrot cake I couldn't have the icing, too sweet, but i did have all the cake.

Then for dinner I had chicken and oatmeal, thinking i'm back on track. But then i made a pound cake and just had to have some of that. Then my mom put out a huge bowl of hershey kisses. so i guess.... will just have to have two high carb days in a row. i don't think today was too high calorie wise actually. just not very clean. of course my tummy is paying the price now.


After Christmas I am going to have to keep it really clean, even on refeed days. I just bought this dress for my friends wedding. It is flattering and gorgeous, but i think loosing 3lbs wouldn't hurt.

no gym today, we were out till 4pm. then i passed out till 5:45 and gym closed at 6. Can't wait to go back and lift on tuesday. Hopefully with all this eating i'll have a great leg day, right?


o yeah MERRY CHRISTMAS!!!

[twinnett]

Merry Christmas to you too! Sound like you did good w/ moderation! That's the key during the holidays!

[kledbetter]

Twinett - you are right moderation is key.

yesterday was moderation. today was indulgence. CAKES lots of CAKES. I am so bloated couldn't wear my zip up boots tonight. It will be gone by new years eve I know. CAKE is so good!!!

ok enjoying christmas and my cake eating for 2 more hours then back on track so that my body will love me again


(i never understood a sugar crash until the last few month, and after i have something sweet 45 mins later i just want to sleep. oatmeal is way better to eat)


ok as i say that, one more piece of chocolate yule log.

hope everyone had a good christmas!

[twinnett]

I love cake....had some homemade cinnamon roll today and some apple cake..yummmm ....then went to sleep..lol

[kledbetter]

My quads are about to explode! Hot Damn.

LEGS
Leg Extensions: 40x30 45x30, 50x30
Squats: 65x15, 95x12, 115x12, 135x12, 145x12, 155x12
Leg Press: 180x12, 230x12, 270x12, 320x10, 360x10 (owie!)
Step Ups: +65 x12 x12 x12 x12
Single Leg Extensions: 50x10 x10 x10 (each side)
20 mins stairmaster

It took me over a minute to walk upstairs from the weight room. i'm gonna hurt tomorrow, but it did feel good to workout today

I mailed my clerkship letters today that was my accomplishment for today. Hopefully one of them will land me a job somewhere.

Got my diet back on track. There are bowls of M&Ms and Hershey Kisses all over the house but i didn't even touch them. Ate to my hearts desire yesterday and thats all i want (at least for a week for so... ). ok here is food for today:

[b] Calories: 1676 [/b}
Fat: 28g (15%)
Carbs: 160g (38%)
Protein: 194 (46%)

Not too bad all and all. I think 160 for carbs isn't too bad. i don't really know if it qualifies as low per se, but I'd like to leave room to diet down a little more in the spring if I want to.

Tomorrow I'm going to get my new dress altered. Hopefully the bloating will be down a bit so that it fits okay. There wasn't a lot of breathing room the other day, so crossing fingers.

ok guys, hope everyone is doing well

[tranceaddict]

low the fat intake..

but you look hot gurllllllllll!

[kledbetter]

Tara - It is nice to know that everyone eats cake on Christmas! .... Its like the ultimate birthday party, right?

have a good night everyone

[kledbetter]

Carbs are Good

I was aiming for under 140g of carbs today but I was getting cranky. Cranky + staying at the parents = a bad time. So i decided to have 2 slices of ezikel bread. That helps so much! Carbs today will be 170, i think thats still pretty good, right??

[twinnett]

Nothing wrong w/ carbs!! They get a bad rap!

[kledbetter]

Leg DOMS... OMG! Standing, Walking, Going up Stairs, OW!

Lets start with the basics -

Shoulders/Tris
DB Military Press: 30s x10 x10 x10 x10
Front Plate Raises: 25 x10 x10 x10 x10
Side Raises: 15s x8 x8 x8 x8 (PB)
Pec/Dec Rears: 60 x8 x8 x10 x10
Assisted Dips: #5x8, #5x3+#6x5, #6 x8 x8
Double DB Kickbacks: 15s x10 x10 x10 x10
Single Arm Overhead Exts: 15 x10 x10 x10 x10 (each side)
Bench Dips: x15 x15 x15 x14.5
Pushdowns: 40x10, 50 x10 x10 x10
20 mins Stairmaster

*I really think I can do 35s for military press but i can't get it started. Tonight I even asked someone to hand me the weights and i just cant get up past 90 with them. Any suggestions?

Calories: 1769
Fat: 41g (21%)
Carbs: 170g (38%)
Protein: 176g (40%)

Workout today was pretty good. I love working shoulders, they have developed very nicely so its fun to use them I was thinking today at the gym, I look pretty thin generally. My hips especially, they just look tiny! Tummy on the other hand could use some work. However, overall when I am at the gym I think I look pretty good, better than normal. Its weird you'd think in spandex shorts and a tank top or t-shirt would not be the most flattering outfit, esp with the tiny fit girls around, but hey it looks good so...

Today was exhausting, even though i didn't get up till 9:30. I had to get my car inspected. TWO HOURS!!! My headlights were low, so the mechanics jimmied them so that I could pass inspection. Thank goodness!! I was not wanting to sit there for all this again. Reminder, next time buy car in a warm month!

what else? hmm nothing that i can think of. now i'm gonna enjoy some football, have my cottage cheese and then go to bed.

Goodnight y'all!

[kledbetter]

the reason i love living in an apartment is there are NO STAIRS .

I love my parents house, its gorgeous, BUT my room is on the 3rd floor. There are sooooo many stairs. Stairs and Leg DOMS do NOT go together.

off to take a shower!

Have a good day!

[dblbassted]

We want pics of the spandex shorts, please.....

[kledbetter]

A leg shot, huh? I'll have to think about that one. Might be motivation to get to the gym and do my cardio tonight...

[kledbetter]

IT IS ALMOST WEEKEND!! Not like I'm working or in school or anything but still weekends are nice. I went to get my new dress altered today and i couldn't pull the last inch of it closed. The lady was like " o too much holiday." I'm thinking, "no my shoulder are too freaking sore to pull without leverage right now, but thanks." Anyway it zipped, its getting shortened, and it fits me perfectly! It is really gorgeous ( o and it is an 8, that is the smallest sized dress I have bought in my entire life). But like i said the other day loosing 3 or 4 lbs wouldn't hurt in this dress AT ALL. Yeah so that is all i did today. Watched a lot of football on TV. The games have been surprisingly good. I ove bowl week!!!

No lifting today. 30 mins moderate intensity on the stairmaster.

Calories: 1677
Fat: 29g (16%)
Carbs: 153g (36%)
Protein: 188 (45%)

Meals
M1 - 1 egg, 3 egg whites, 1/2 cup oatmeal
M2 - 1/2 cup brown rice, brocolli, 4oz chicken
M3 - 2 slices ezikel bread, 2 tsp NPB, 3oz chicken
M4 - 1/2 cup oatmeal, 3oz chicken
Workout - Xtend
M5 - Tuna steak, brocolli
M6 - 1 egg, 3 egg whites, 1/2 cottage cheese w/ sugar free jelly

Exciting right?

P.S. - There just might be a picture posted later tonight... If I am in the mood

Also I have no NYE plans... gotta love being 20 something and single

[kledbetter]

ok DBL this is for you I hope you enjoy.

i've never taken one of these before, so trying to flex a little.

[dblbassted]

Originally Posted by kledbetter@gmail.com

ok DBL this is for you I hope you enjoy.

i've never taken one of these before, so trying to flex a little.

Nice wheels, girl. It was worth the wait.

[kledbetter]

My workout today SUCKED!! I mean awful blah, I usually like back day but today it just wasn't working. I usually do deadlifts on the hammer shrug thingy, but it was busy so I decided to try they with the bar. Big mistake, basically rubbed my knees raw.. BOO! anyway here it is:

BACK
Deadlifts: 95 x8, x8. then shurg thingy +90x8 x8
Assited Pullups: #9x8 x8, #10x8 x8
Bent Over DB Rows: 40 x8 x8 x8 x8
Hammer Hi Row: 90x10, 110x10 x10 x10
Lat Pulldowns: #5x10, #6x8 x8 x8
Crunches: 4x25
20 mins Stairmaster

Its refeed day I should have been strong, the DB rows were could highest I've ever done but after screwing up the deadlifts did it matter. no.
ok gonna finish up my protien, SHOWER, and then try to go to a sports bar for a football game, If i can get my brother to put clothes on.

i'll post again later