Mary's Lean Mass Building Journal

[Mango]

Holy smokes, 6 am?! That's awesome, I'd be a total dork at that hour. Good thinking refilling your drink with diet coke, though, eh?! Errrrrrr, how did you do with the diet coke?! Cause, uh, I had diet root beer on Saturday, and I still regret it.

There are some words that should replace the 3 big swear words here as "illegal": chocolate; cheesecake; candy; pie; wine; etc., etc., you get the drift!! Your dessert sounds awesome!!

Whoa, no sleep and you're only having coffee once!! Amazing!!

[Back2zero]

I really don't know how you manage these late nights... I just finished writing in my journal that I go to bed at 9 p.m. and there you are, living on the opposite schedule!!

Hope your day provides TONS of energy for your WO tonight!!

[IronMaiden1522]

Holy party girl!!! haha I love 80's dance parties. Its only then that I can bust out the running man

I hate nights like that though, it always takes me a few days to recover. at least you didnt get loaded!!! now that would have made it 10x's worse!

Hope your WO still goes ok tongiht!

[soon2Bgoddess]

WOW, that's a late night You must have been having fun!!! Actually, all your weekends sound like fun! On Mondays, I always have to come read your journal to see what kind of exciting things you did that weekend

[Back2zero]

I love 80's dance parties. Its only then that I can bust out the running man

OH MY LORD!!! LOL

I have spat my water back out!!!

Who the hell still does this?!?!?!

ROFL

Okay, you are no longer invited to the next rock concert in Montreal... not unless you promise this running man to STAY HOME!!!

[mcj]

LOL!!!! I tried to do the running man that night, my friend was doing it, but my coordination was off from too much wine and choc chip cheesecake bars... We were totally jumping up and down though, dancing and singing every song from the top of our lungs. So fun to have those silly nights every once in awhile!!!!


Charity: Haha..my weekends are pretty eventful...it gets tiring!! Oh and make sure to come in next Monday, I have a work holiday party Friday night and I'm having a party Saturday night at my place...I'm sure I'll have lots of stories to share....

Jenny: Yea, I managed to keep the alcohol in check at the end of the night. But until then we finished 4 bottles of wine (four of us), so I definitely had my share of drinks!!!!!!

Mel: 9pm??? Even on a weekend night?????

TG: Eh, diet coke is pretty harsh on the tummy. But any alcohol is just as bad, and the desert was awful on it, but at this point I'm used to it. I had two cups of coffee this AM actually....I'll probably have another one too...I'm needing it today!!!!!

[Back2zero]

LOL!!!! I tried to do the running man that night, my friend was doing it, but my coordination was off from too much wine and choc chip cheesecake bars... We were totally jumping up and down though, dancing and singing every song from the top of our lungs. So fun to have those silly nights every once in awhile!!!!

9pm??? Even on a weekend night?????

Oh yeah. I've even been known to fall asleep at the dinner table if it's served too late. How much fun am I?!

[IronMaiden1522]

OH MY LORD!!! LOL

I have spat my water back out!!!

Who the hell still does this?!?!?!

ROFL

Okay, you are no longer invited to the next rock concert in Montreal... not unless you promise this running man to STAY HOME!!!

What? its not cool to do that anymore?

[IronMaiden1522]

LOL!!!! I tried to do the running man that night, my friend was doing it, but my coordination was off from too much wine and choc chip cheesecake bars... We were totally jumping up and down though, dancing and singing every song from the top of our lungs. So fun to have those silly nights every once in awhile!!!!




Jenny: Yea, I managed to keep the alcohol in check at the end of the night. But until then we finished 4 bottles of wine (four of us), so I definitely had my share of drinks!!!!!!

You know the running man is a very hard move to pull off and takes the an exceptionally coordinated person

Haha the 80's rule!!!

Wow I cant beleive you werent super hungover!! wine does me in. headache city!!

[SNSTerp79]

I'm more a fan of the cabbage patch myself. grin

I agree you are quite eventful in here. You make me look like an old woman. Typically, 10pm is my limit on weekends unless we're doing something like watching a movie or out of the house. I'm sad. Oh well, more time for Tom to bum around on his games and watch Cartoon Network without torturing me. haha

Vacation while training? Wow, I admire you. My cruise will be my downfall. I only hope the walking and sightseeing will even things out a bit. Once we hit a new city, we're off and running. We have like 10 ports so that should even out a few extra thousand cals, right?

[mcj]

Hi ladies! Just cooking dinner....going to bed VERY soon...I'm exhausted. Almost fell asleep in the car ride home after the gym... And hubs is getting a cold....great. Probably the one I fought off last week!

Tonights HEAVY LOWER Body Workout
*All grouped exercises superset, all sets 2 min rest inbetween

BB Front ATG Squats
45lb warm up
65lb warm up
95lbs 1 X 6
105lbs 1 X 6
SLDL's
115lbs 1 X 7
135lbs 1 X 6 PB!

BB Good Mornings
75lbs 2 X 6
BB Split Squats
75lbs 1 X 6
80lbs 1 X 6 PB!

Seated Leg Curls
95lbs 2 X 8
Leg Extensions *These are really starting to hurt my knee.
90lbs 1 X 8
95lbs 1 X 6

Calf Extensions on Leg Press
270lbs + sled 1 X 12
360lbs + sled 1 X 12
Standing Calf Raises
210lbs 2 X 10

Stretching.....still need to do it!


Sasha: LOL! The cabbage patch???? Haha. 10pm on the weekend nights???!?!? I don't think I've yet to go to bed that early on a weekend!!! Bryan calls me Grandma if I get in bed at 11pm.

Jenny: Yea, normally wine gives me a headache too but I drank probably almost 6 bottles of water or more throughout the night... I kept myself REALLY hydrated...and took a multivitamin and advil before bed. I think that whole deal really helped!!!!

Mel: So you're a rocker partier on some nights, and a falling asleep at the dinner table, *cough* granny *cough* I mean, sleepy girl on other nights.....


Off to eat, stretch and SLEEP!

[Mango]

Leg Extensions *These are really starting to hurt my knee.
90lbs 1 X 8
95lbs 1 X 6
[/b]

I won't pretend I knew it, but emunah recently mentioned to me that the leg extensions are bad for your knees at low reps with heavy weight. I knew they were bad for your knees, cause my physio told me 2 years ago, but it didn't click to me that it's worse for your knees at low reps!! Hahah. Turn on brain. Check.

But it was a very great workout!! Congrats on that pb.

Aw, that's cute you almost fell asleep while you guys were on your way home!! I haven't done that since I was a kid!!

[twinnett]

Great job on the workout! Weekend sounds like fun!

[Krissypoo]

Very, very nice workout Mary! Those ATG front squat are sweet! How do you find them in comparison to back squats?

[StlBarbie]

Mary .. that wo absolutely rocked from the start to the finish!!
WAY to GO and all that being tired to start with ..
WOW .. what would you do rested???

Sleep well woman!

[IronMaiden1522]

Wow you pulled that off tired?!!! Nice work Like who gets PB's when they are on like no sleep!!!


Have a good sleep!!!

[mcj]

Good Morning....a very tired one..again...

Stayed up until 9:15pm to stretch & get my last meal in (even though I WANTED to go to bed at 8:30 with hubs), and then couldn't fall asleep. Then hubs started snoring bad b/c he has the cold, so then I REALLY couldn't sleep. Went out on the couch, and the guy that lives upstairs always BLASTS his damn TV (I think he must be hard of hearing) so I could hear every word the announcer was saying on the Monday night game. Finally at about 11:15 the guy turned it off, i tossed and turned for another 30min and finally fell asleep. Hubs woke me up at 5:30am to come back to bed, and then the alarm went off at 6... I'm a little tired. Good news is I have a doc appt tomorrow AM at 9:30...so I get to sleep in a bit.

Having lunch with my mom and grandma today, will most likely be a grilled chicken salad w/ fruit and a vinagrette dressing, but I'll adjust macros and post later.

Today is Heavy Upper Body Day!

Tuesday
M1- Egg whites, Oats, Fish Oils, Vitamins, Coffee
M2- 1% Milk, Whey, Apple, 1tbsp Nat PB
M3- (Out)1 Thin Slice of Herb Crusted Chicken, 1cp Butternut Squash Cubs, 2 thin slices of rye bread, 2 bites Cornbread, 1 Goat Cheese filled ravioli (tried my mom's meal)
M4- Chicken, Sweet Potato
WO- NOXplode, Creatine, L-Glut(Pre), Xtend(During), Whey, Dextrose, Creatine & L-Glut(Post)
M5- Pork Tenderloin, Veggies
M6- 1/2scp Whey, 1/2cp 1% Milk, 1pc WW bread, 1tbsp NatPB

Estimated Macros:
Total: 2119
Fat: 57 517 26%
Sat: 16 144 7%
Poly: 7 61 3%
Mono: 17 153 8%
Carbs: 207 725 36%
Fiber: 26 0 0%
Protein: 190 761 38%
Alcohol: 0 0 0%


Krista: Yea, I know that leg extensions are bad for your knees. I stopped doing them awhile back b/c I actually INJURED my knee doing them. But my dumb-self saw them on my WO program and decided to try them again. I'll finish my next two weeks of them, but I'll be doing lighter weight.

Aw, that's cute you almost fell asleep while you guys were on your way home!! I haven't done that since I was a kid!!

Yea, except I was driving!! We were in seperate cars.


Tara: Thanks!!!

Kris: I really like Front Squats better. I really need to target my Quads...my hammies show much better than my quads do. Plus I feel like I have better form, and they don't hurt my back as much!

Barb: Well, we'll see what I can pull off tonight. Hopefuly I'll get the needed rest tonight!

Jenny: LOL!!!! I was beyond tired by the end of that workout...now how come I couldn't just fall asleep!!!!

[soon2Bgoddess]

Oh my goodness Mary, falling asleep while driving!? You really need to catch up on sleep!

I like front squats too. I just learned how to do them, but I got really sore from it! I've never tried back sqauts I guess, I've never heard of that. I probably need to do those though. My hammies are not near as good as my quads!!

[arose70]

OUCH! Just reading about your leg extensions makes my knees hurt!!!!! I haven't been able to do them EVER! ha! Even light weight kills them....maybe you should stop doing them now? Or does lighter weight not bother them?

Anyway, Happy Tuesday Mary! How are things going party girl?! Your christmas parties start on friday? Those office things are always touchy---don't drink too much, don't eat too much, don't offend the bosses, don't embarass yourself! At least that's me .

Have a good one!

[Back2zero]

Holy crap woman, 105# on front squats?!?! You are impressive!! Not that the other numbers aren't but this just stood out!

Well, to me anyways.

awwww, sorry to hear you couldn't join the granny club with me yesterday It's a hard club to get into. You have to know people. Better luck next time.

[soon2Bgoddess]

awwww, sorry to hear you couldn't join the granny club with me yesterday It's a hard club to get into. You have to know people. Better luck next time.

ROFL!!

[Mango]

Holy cow, dude, you need sleep!! Or coffee?! How about coffee and then a nap?! That is sounding really appealing right now!! Why do you get up so early?! 6 am?! Ew!! I know others get up earlier here, but they usually do so to workout early. I, uh, don't like doing that.

Tim did research on that product you were taking, zicam or something?! He said there have been a lot of lawsuits settled because people lost their sense of smell and taste because of the excessive zinc!! I just wanted to say be cautious if you take it again!!

[mcj]

awwww, sorry to hear you couldn't join the granny club with me yesterday It's a hard club to get into. You have to know people. Better luck next time.

ROFL!!!!!!!! Mel..... I'm going to try to plead and beg my way in one of these nights. Since you're Queen Granny, could you put in a good word for me?????

Thanks for the holy crap on the 105's!! I don't get many Holy Crap's and that made me feel good......

Tim did research on that product you were taking, zicam or something?! He said there have been a lot of lawsuits settled because people lost their sense of smell and taste because of the excessive zinc!! I just wanted to say be cautious if you take it again!!

BAH to this. If you look up ANYTHING you'll find that someone, somewhere, found something wrong with it. Everything's bad for you in some way. Right?? All I know, is it stops my cold from coming. That is the only time I take it. But good to know anyhow. Thank Tim for the heads up on that one!!



Alecia: I don't think lighter weight bothers them as badly, but either way I will be careful. Yea, i'm a bit nervous about the work holiday party Friday b/c I've only been here 6 mo. and don't know people "that" well yet. So it should be interesting. And I HATE small talk. But I'm excited to get all dressed up!!!!!

I like front squats too. I just learned how to do them, but I got really sore from it! I've never tried back sqauts I guess, I've never heard of that. I probably need to do those though. My hammies are not near as good as my quads!!

Well, front squats is where the bar rests on your front delts, regular (not back) squats are where it rests behind your neck. The regular squats work all parts of the legs. The front squats still work the hammies and glutes too, but they just put a bit more emphasis on the quads. Either way if you're doing a full squat (front or regular), you're working ALL the leg muscles. (If I'm wrong, I'm sure I'll be corrected)



Kinda screwed up at lunch. I was going for my usual, apple, walnut, chicken and goat cheese salad (*drool*) But decided for what I thought was an equally healthy meal and something different. Herbed Chicken w/ Butternut Squash and Brussel Sprouts, asked for the sauce on the side. I missed the "crusted" part of the Chicken...it was Herb Crusted chicken. Still delicious, and very very lightly crusted, but still. Not too bad though, and I only ate 1 of the two very thinly sliced breasts. I also had 2 very small slices of Rye bread and 2 bites of cornbread. I also tried my mom's goat cheese and apple filled ravioli topped w/ walnuts and dried cranberries. Might sound like a weird combination...but MAN it was delicious. I entered that in my macros too.

All and all not too bad for varying away from my usual. Entered into fitday as best estimated as possible. Posted macros in my post for today. Unfortunatly, something in all that food REALLY upset my stomach....*owwwww* pain and bad noises!!


Got lots of work to do...will lurk later!!!!

[mcj]

Good workout tonight. But I am drained. I'm not staying up for M6 tonight...I'm hitting the sack like now. I'm sure my lunch was higher calories than I thought...I'm not worried about a lack of cals today.

After reading Emma's post about not using assistance machines in Miranda's journal, I decided to go without for my chins and dips today. For my chins Bryan helped me, I did about 1-2 on my own at least..he said he barely helped until the last few. For my dips I did one or two stopped and jump back up, dip two times, drop, jump back up, etc.


Tonights Awesome Upper Body Workout
*All grouped exercises superset, 2min rest or more inbetween each set

BB Bench Press
45lb warm up
65lb warm up
85lbs 2 X 6 (hubs spot on the last two)
BB Bent Over Rows
45lb warm up
65lb warm up
85lbs 2 X 6

DB Incline Press
35lbs 2 X 6
DB One Arm Rows
50lbs 2 X 6

DB Shoulder Press
30lbs 1 X 6
35lbs 1 X 6
Chin Ups
2 X 6 *hubs spot **PB I'm better at these than I thought!!!

Dips
2 X 6 *working sets - so PB b/c I usually have assistance
BB Bicep Curls
50lbs 1 X 5.5
50lbs 1 X 6

Seated Ab Crunches
65lbs 1 X 15
70lbs 1 X 15


Aaaaaaand I'm spent! Will lurk tomorrow!!!!!

[twinnett]

Nice workout!!! Wish I had hubby to spot me...the closest he gets to lifting weights is the remote control! lol

[Krissypoo]

Very nice workout, Mary. Hope you got some rest! I owe you something...will get to you either tonight or tomorrow evening.

[StlBarbie]

Hope you slept well Mary .. you really earned the rest after that WO!!
WAY TO GO!!!
I am very happy you even exceeded YOUR expectations!!!

Happy HumP DAY CHICA!!

[arose70]

Are you still sleeping??? Hope you got to bed nice and early last night!

Great work on the dips and chins too!!!!

Happy Hump Day !

[irish0418]

I know what it's like to be sleepy...it's the story of my life!! I'm always tired!

[mcj]

GOOOOOD MORNING!!!!!!!

I am VERY well rested!!!!!!! I got right in bed after gettin off here last night, was asleep by 9:30pm! How's that for Granny Mel?? And I slept until 7:30am this morning! Well, woke up at 6:30am to a TELEMARKETER calling (i would have b*tched her out if I found the phone in time) but I went back to bed until 7:30. And felt great when I woke up.

I feel great! And today is a rest day too! I'll get in some stretching and maybe a little strength/ab work tonight.

I HAVE MAJOR chest and bicep DOMS today!!! And my legs are still a bit sore, so this rest day will do me good!!!!


Had the "annual" woman doc appt this morning...always fun...

The doc did tell me to make sure I tell her when I'm thinking about getting pregnant so she get me started on lots of prenatel vitamins and such and talk to me about it. I told her it's still at least two years away until I bring that up, but it's still so exciting to think about!!!!! I'm no where near ready yet......but I can't wait


Wednesday, Rest Day
M1- Oats, Whey, Fish Oils, Vitamins
M2- 1cp 1% CC, Orange, Almonds
M3- Pork Tenderloin, Brown Rice, Mixed Veggies
M4- Whey, 1% Milk, Creatine
M5- Shrimps, Mixed Veggies, Sweet Potato
M6- 2slice WW Bread, 2tbsp Nat PB, SF Jam

Total: 1803
Fat: 47 423 25%
Sat: 11 100 6%
Poly: 6 57 3%
Mono: 13 120 7%
Carbs: 167 563 34%
Fiber: 27 0 0%
Protein: 169 677 41%
Alcohol: 0 0 0%


Tara: LOL!!!! Maybe as time goes by with you being so into it, he'll want to start!

Kris: Thanks! I'll be waiting!!!

Barb: Thanks...it's funny how you can suprise yourself!!!

Alecia: Yes, I got lots of sleep last night!!! Thanks!

Irish: Awww...get some rest girl!!!


Off to lurk, and oh yes, do some work too!