Laser Focus

[LunaLifts]

*rolling around getting my germs all up in this thread*
In!

[shesprints]

*rolling around getting my germs all up in this thread*
In!

Hehehe WELCOME!


So I'm still sick. But working out anyway. Just got really busy with the end of tutoring before Thanksgiving break, so I didn't log them.

Last week I did 2 more 1-mile swims, totaling 4 miles for the week. Win.

Yesterday I did:

1 hour spin class

and LIFTING!


single arm cable row:
20lb x 10 each side
30lb x 10 each side
40lb x 10 each side

single arm straight arm cable pulldown:
20lb x 10 x 3 each side

DB OHP:
25lb x 8
27.5lb x 6
30lb x 5 x 2

Incline lying rear delt fly:
7.5lb x 10 x 3

TRX row:
BW x 10
lower x 8 x 3

bench press:
bar x 10
65lb x 10
85lb x 5
95lb x 3 x 3

squats:
bar x 10
65lb x 8
95lb x 6
115lb x 5
135lb x 5 x 3

planks x :30 x 3

bench dips x 10 x 3



My left arm is weaker and I see problems with my 'catch' in swimming on the left side, so I'm trying to work that specifically.

A dumb bro at the gym tried to correct my form on the straight-arm pulldowns I was doing, but he didn't even look like he lifted. I f*cking hate mansplainers at the gym. Like. Dude. If my biceps are bigger than yours. STEP OFF. Blech.

OH GOOD NEWS BTW.

So I've sent query letters out to 4 agents re: my book. So far, I've heard back from 3: one respectfully rejected me (saying she liked the character, dialogue, and topic, but that she didn't "fall in love"). And TWO have asked to see more! So I'm waiting for them each to get back to me with a final decision as to whether or not they'll want to represent me.

I'm excited. Getting past the querying stage is incredibly rare--I think the success rate is less than 5%. Pretty psyyyyched.

[LunaLifts]

Way to get some lifting done, even though you're still sick. After a week I finally started to improve, but still haven't totally ditched the cough.

Congrats on the queries! Even though the one said no, the fact that she liked so much about it is still great! Fingers crosses that the other two like what they see.

[shesprints]

Thanks!! My fingers are still crossed too. And I hope you get over that cough ASAP.

I'm also still sick... but because it's lasted so long I'm on a Z-Pack, so hopefully i recover in the next four-ish days. Just swimming today and tomorrow. Gonna bike and lift on Thanksgiving 'cause they're doing a spin class special that morning.


Swim--1 mile/1750 yards

3 x 100 as kick, drill, swim
200 pull

4 x
50 drill/stroke
50 drill fast/free ez (IM order with strokes)

3 x 100 pull (breathing evry 3, 5, 7, 9 strokes)

100 ez

50 kick w/ fins
100 pull
2 x 50 kick w/ fins
2 x 100 pull


I finally got my own fins for swimming.

[LunaLifts]

I'm also still sick... but because it's lasted so long I'm on a Z-Pack

Like anti-biotics? I know one of the (many) times I had strep as a kid most of the time it was the same stuff, except once, it was in a blister pack, and started with a "z."
The plus side of infections is a least there's treatment for it. Before you even finish you're feeling better (should clarify, yes I do finish my scripts).

Here's hoping you're cleared up soon! And yay for swim fins.

[shesprints]

Haha good to know you finish. AND YES! Yes, I already feel better. Still coughing, but the sharp stabby feeling in my throat is gone. YAY.

Happy Thanksgiving everyone.

I'm starting to feel a little wiped out from the deficit, so I bumped my calories up closer to 2000 for a couple days (that is what my nutritionist said I should do anyway, and it's still a deficit). It helped--I was having trouble sleeping b/c hungry, no bueno.

Anyway.

Yesterday's workout was a swim:

Swim--1800 yards/1.03 miles
300 w/u
2 x 50 kick w/ fins
200 pull
2 x
100 kick smooth, 4 x 25 kick fast
200 IM order (50 each stroke)
100 easy free
100 as 25 fly/75 free
100 as 25 fy/25 back/50 free
100 IM
250 IM order (50 fly, 50 back, 50 breast)

I'm getting a lot better at all the strokes. I can feel the improved core strength on my butterfly.


And today:

45 min spin

and LIFT!

Comments:
Deadlifts:
135lb x 8 x 5

Behind the neck plate raise:
25lb x 15
35lb x 10 x 3

Delt cable raise (extended arm, across body):
10lb x 8 x 3 each side

Front raise:
7.5lb x 8 x 3 each side

BB front raise:
45lb x 8 x 4

hamstring curl single-leg:
20lb x 8 each side
40lb x 8 each side x 3

plank x 1:00

[anandagirl]

Happy Thanksgiving!

[shesprints]

Happy Thanksgiving!

Happy Thanksgiving to you too!

In other news, I've decided not to eat dessert as a New Year's resolution, because I feel kind of out of control with it and it is not a necessary food group. It also distracts me from listening to my hunger and makes me want to 'save up' calories for treat foods, which is not healthy and leads to more food preoccupation. The goal of this is NOT to become more obsessive about food--I'm not, like, going to avoid ketchup because it has sugar, or cut out carbs--but I don't want to eat dessert foods as a separate category from meals, or foods that are primarily sugar + fat. (I will still eat fruit, of course!). I think this will help me to trust my appetite more.

So, with that in mind, I started now, 'cause why wait? Thanksgiving was pretty awesome; just had a cappuccino (no sugar) for dessert and the rest of the meal was like, low-key turkey, broccoli, cooked peppers, and squash and some nuts that we cracked open. I felt a lot more in control and happy without wondering and tormenting myself about whether I should have a piece of cake or whatnot (the pie is never a question, I hate pie). It was just kinda calm.

....
....
......

well the FOOD part was calm. The two-hour-long political debate my dad had with my best friend was


not

calm

and I honestly am so mad at my dad right now I don't know what to do. Part of me wants to just not speak to him for a month, but it's his birthday soon.

He's a good person. Legitimately treats the people in his life well. But he has offensively wrong ideas that bother me deeply.

Bleh.


But most of Thanksgiving was free of politicizing! It was just the one debate between him and my friend after everyone else had left.

And my poor little brother is being run ragged with work and grad school. So he was tired. Otherwise, though, it was great.

How 'bout you guys?


Today we had the 50m lanes in the pool so we did long laps. Fun times.

Swim--1700 meters (1.06 miles)
200 pull
4 x 50 kick
100 swim
300 pull w/ paddles
150 pull w/ paddles
100 pull w/ paddles
300 pull w/ paddles
200 pull w/ paddles
50 swim w/ paddles
100 swim


And off to my first post-Thanksgiving student. Ciao ciao.

[LunaLifts]

Haha good to know you finish. AND YES! Yes, I already feel better. Still coughing, but the sharp stabby feeling in my throat is gone. YAY.

Woohoo! Glad to hear it!

In other news, I've decided not to eat dessert as a New Year's resolution, because I feel kind of out of control with it and it is not a necessary food group. It also distracts me from listening to my hunger and makes me want to 'save up' calories for treat foods, which is not healthy and leads to more food preoccupation. The goal of this is NOT to become more obsessive about food--I'm not, like, going to avoid ketchup because it has sugar, or cut out carbs--but I don't want to eat dessert foods as a separate category from meals, or foods that are primarily sugar + fat. (I will still eat fruit, of course!). I think this will help me to trust my appetite more.

Sounds like a good plan. No health or fitness plan works unless it works for the individual in question. I don't eat a lot of dessert anyway, just "junk" stuff here and there. I mostly IIFYM it, with the odd "cheats." Which I only consider it that if it puts me out of my deficit. It's easier than stressing over every calories, and "omg if I eat these carbs I may be short two grams of protein" lol.

Sounds like you know how your body, and appetite work well enough. I think it'll work well for you.

[shesprints]

Yeah, I think so. I also tend to be really good at sticking to my planned goals. If I say I'm going to do something I WILL DO IT. (See: my history with running races, actually finishing a novel, etc.). And it's nice to at least have a goal.


Today I lifted!

30 min spin

and then

Lat pulldown:
85lb x 8 x 4

Bent over BB row:
65lb x 10 x 4

Single-arm KB row:
25lb x 10 x 2 each side
30lb x 10 each side
35lb x 8 x 2 each side

BB OHP:
45lb x 10
55lb x 8
65lb x 5, 4, 4, 4

Bench press:
65lb x 10
85lb x 6
95lb x 3 x 3

Pushups x 10 to plank x :30, x 3

And then later I walked 4+ miles with my mom shopping

[shesprints]

Today:

40 min spin
2 x 1 min jump rope

Deficit goblet squats
53lb x 8 x 2
60lb x 5 x 3

[shesprints]

Swim today

Feeling sore and gross. Nerve pain down my entire left side, which I'm just used to at this point, been like a year.


Swim--1 mile, 1750 yards
150 pull
100 kick
25 fly, 50 back, 75 breast
25 fly, 25 fly/25 back, 25 fly/25 back/25 breast
25 fly, 50 back, 75 breast

2x
125 free on 2:15
100 IM on 2:15
100 free on 2:00
75 IM on 2:00
100 free

50 cd


Eh. Life. I cannot wait to see my nutritionist again. I want to see if this cut is working. So far so good on the 'bro food diet.' XD

[phoenix4444]

I get so many good vibes from ready your log.

[shesprints]

I get so many good vibes from ready your log.

Aw YAY!

*SENDS VIBES*

*ALL THE VIBES*

My life is... pretty good? lately. I mean, I'm having a bad body image... month, year, whatnot, and I've COMMITTED to this cut like I wanna get leaner in a SUSTAINABLE way... i.e. longterm just stick with eating mainly whole foods and real meals as opposed to like, white-knuckling through hunger. So that's going pretty good. We'll see.

Busy as heck. Trying to work extra hours to make more money to rent a new place--may be moving next month. Job is going great, though, both private tutoring and the company I work for; and of course I've been sending MY BOOK out to AGENTS! I have a spreadsheet with a list of all the agents I've contacted and the status of my query. So far I've queried 9 agents. 4 have responded showing interest and asking for either the full or partial manuscript. One of those has rejected it, and I'm waiting on the decisions from the 3 others. It is NERVEWRACKING AND DEMANDS A TON OF PATIENCE.

But I have patience. Because of cardio. Cardio has given me patience.

Speaking of which, today I swam.

Swim--1 mile/1750 yards
50 pull
2 x
50 kick/50 drill/50 swim
50 swim
2 x
2 x 25 Tarzan sprint
2 x 25 sprint
2 x 25 dps
100 swim

2 x 300 as
25 fast 75 smooth

3 x
25 fast 50 smooth

75 easy cooldown


(Tarzan sprint = 'sprint with head out of water')


Today has been busy. Teaching classes from 9am to 11 and then 4 to 8pm with a break in the middle to get together my forms for the apartment I want to rent; and I have another student via Skype at 9. Thus I am off.

<3 to anyone reading!

[shesprints]

Bleh. Got my period today. Worse cramps than I've had for ages and am I the only one who gets PMS insomnia?

Went swimming anyway.

2 x 200 swim
4 x 50 kick w/ fins
8 x 25 butterfly drills
4 x 25 kick fast w/ fins
50 swim w/ fins
150 pull
3 x 100 swim steady (1:39 each)
150 pull
2 x 100 swim (1:37 each)


I kinda miss running. Maybe I'll do that tomorrow as my cardio. I've been having left ankle and hip issues, but lately it feels slightly better, so we'll see.

[phoenix4444]

F**king cramps Did the swimming help any?

I get that insomnia around that time. Along with frickin night sweats. Bodies are so much fun.

[anandagirl]

well the FOOD part was calm. The two-hour-long political debate my dad had with my best friend was


not

calm

and I honestly am so mad at my dad right now I don't know what to do. Part of me wants to just not speak to him for a month, but it's his birthday soon.

He's a good person. Legitimately treats the people in his life well. But he has offensively wrong ideas that bother me deeply.

Bleh.


But most of Thanksgiving was free of politicizing! It was just the one debate between him and my friend after everyone else had left.

And my poor little brother is being run ragged with work and grad school. So he was tired. Otherwise, though, it was great.

How 'bout you guys?

Sounds like you did great on Thanksgiving! Sorry about the political drama. I was able to keep the political drama off the Thanksgiving day table, but I let it out the rest of the time My poor ******** friends know. It was likely drama free because it was a friendsgiving and friends are better at keeping it together than family

[shesprints]

@phoenix yes the swimming helped! But GUH haven't had cramps this bad in a long time. *sadface*

@ananda heyyyy there! I'm happy you had a drama-free friendsgiving. Family can definitely be more stressful than friends. I'm getting that more and more as I get older and cement my ties with friends, ya know?


SO GOOD NEWS GUYS! Went to the nutritionist and I am down 2 more pounds! That is 3.8 pounds in 3 weeks, eating just under 2,000 calories per day on average. Pretty neat. The main thing I've been doing is ensuring I eat primarily whole foods. Nothing processed (or protein powders or anything). So my satiety has been great. Even eating plenty of fruit and grains.


Today I swam.

Swim--1 mile/1750 yards
200 swim
2 x 50 drill
2 x 50 kick w/ fins
100 swim
4 x 100 kick fast in 2:00 each
200 pull
50 fly/back
50 back/breast
50 breast/swim
100 as 25 kick/50 swim/25 kick
200 pull
50 fly/back
50 back/breast
50 breast/swim
25 kick/25 swim

[phoenix4444]

Weight loss at 200 calories, nice. Whole foods for the win along with your super duper activity level.

[shesprints]

Haha yeah the activity level isn't actually a struggle for me. In fact, I constantly argue with my nutritionist going like 'that cannot burn THAT many calories' and she's all 'yes it does, eat more around your workouts' 'oh that's why I feel faint at the end of workouts huh' 'yeah'.

SO anyway, today's workout:

45 min spin

+
Lat pulldown 85lb x 10 x 4
Lat pushdown 40lb x 10 x 4
Pushups x 10 to plank x :30, x 3

didn't have time for much lifting, b/c work, but plan to hit it tomorrow.

[shesprints]

Weight loss at 200 calories, nice. Whole foods for the win along with your super duper activity level.

Yeah the thing is it's actually even more than 2k cal on some days--like my nutritionist told me to eat up to 2400 on days I'm as active as I was today. She says I burn at least 300 cals in an hour of lifting, plus at least 500 at spin class. So on days I do both (like today) my TDEE can apparently be over 3,000 (I also walk around all day for work, between students).


And this REALLY freaks me out, except so far it's working? And I don't feel AWFUL all the time, and I'm still only eating when hungry--it just turns out I really am hungry for a lot of calories (a lot of fruit and carbs in general) on days I work out this much.

Anyway, today's workout...


Weights:

squats:
bar x 10
65lb x 10
95lb x 8
115lb x 8
135lb x 6
155lb x 3 x 5

deadlifts:
135lb x 8 x 5

leg press:
290lb x 10 x 4

hollow body holds x :30 x 3



and spin class, 50 minutes



plus a long day of teaching. My food so far today has looked like this, if you're curious:

eggs w/ spinach on light toast (I use 4 pieces, which I know kinda defeats the purpose of light toast but whatever, more surface area for eggs)
(workout)
banana, apple, 1/2 oz almonds, 6 oz plain ff greek yogurt
(work)
salad with 1/4 c corn, 1/4 c quinoa, ~3 oz chicken; 1/2 oz walnuts
(more work)
half cantaloupe, Quest bar [yes I eat these once a week, technically processed but pretty much the only processed food I eat; I describe what I'm doing as a 'bro diet' when I talk about it soooo there you are, Quest bars def = bro food]

Gonna have vegetables, brown rice, and tofu for dinner and probably some more fruit and nuts. It doesn't sound like a lot when I write it like this but it feels like a lot.

[LunaLifts]

I mean, I'm having a bad body image... month, year, whatnot

Me too recently. Not quite a year, but a couple months it's been chitty. I've been thinking about a lot of things, and realizing not all of my insecurities are physical, so I'm wondering if my other insecurities are making my body image worse, or something.

Bleh. Got my period today. Worse cramps than I've had for ages and am I the only one who gets PMS insomnia?

I do sometimes. I get more anxious, and moody during PMS sort of like a "my meds don't work as well right now" feeling. Which means insomnia too, or oversleeping/wanting to oversleep.

SO GOOD NEWS GUYS! Went to the nutritionist and I am down 2 more pounds!

Congrats on the progress so far!

Yeah the thing is it's actually even more than 2k cal on some days--like my nutritionist told me to eat up to 2400 on days I'm as active as I was today. She says I burn at least 300 cals in an hour of lifting, plus at least 500 at spin class.

Usually it's not something I recommend for most people, and that's because most people tend to overestimate calories burned, and/or don't track accurately anyway. You're also more active in general. I'm glad this works for you, and that it's working so well to boot.

[phoenix4444]

Yeah the thing is it's actually even more than 2k cal on some days--like my nutritionist told me to eat up to 2400 on days I'm as active as I was today. She says I burn at least 300 cals in an hour of lifting, plus at least 500 at spin class. So on days I do both (like today) my TDEE can apparently be over 3,000 (I also walk around all day for work, between students).


And this REALLY freaks me out, except so far it's working? And I don't feel AWFUL all the time, and I'm still only eating when hungry--it just turns out I really am hungry for a lot of calories (a lot of fruit and carbs in general) on days I work out this much.

Anyway, today's workout...


Weights:

squats:
bar x 10
65lb x 10
95lb x 8
115lb x 8
135lb x 6
155lb x 3 x 5

deadlifts:
135lb x 8 x 5

leg press:
290lb x 10 x 4

hollow body holds x :30 x 3



and spin class, 50 minutes



plus a long day of teaching. My food so far today has looked like this, if you're curious:

eggs w/ spinach on light toast (I use 4 pieces, which I know kinda defeats the purpose of light toast but whatever, more surface area for eggs)
(workout)
banana, apple, 1/2 oz almonds, 6 oz plain ff greek yogurt
(work)
salad with 1/4 c corn, 1/4 c quinoa, ~3 oz chicken; 1/2 oz walnuts
(more work)
half cantaloupe, Quest bar [yes I eat these once a week, technically processed but pretty much the only processed food I eat; I describe what I'm doing as a 'bro diet' when I talk about it soooo there you are, Quest bars def = bro food]

Gonna have vegetables, brown rice, and tofu for dinner and probably some more fruit and nuts. It doesn't sound like a lot when I write it like this but it feels like a lot.

A busy woman needs her calories. I like the sensible approach you have going on right now.

Nice lifting there, simple and to the point. I still cant belive you can do your job, lifting and spin on the same day. You rock woman.

I like when people post what they eat. Keep it coming.

[shesprints]

@Luna I have the same 'my meds aren't working!' feeling! At least we're not alone. And yeah... I was REALLY hesitant to eat this much, but it does seem to be working. In my case, I think I'm unusual in that I tend to UNDERestimate how much I burn. So my nutritionist constantly has to talk me around. "Just because other people overestimate calorie burn doesn't mean you are" etc.

@phoenix my food on the daily is pretty boring cause it's often the same, but sure, I can post it more. Anything for you, love.



I'm bummed out today. I got two rejections from agents in as many days. One of them did give me a call, though, and said that while this project wasn't right for her, I am clearly a talented writer and she would be interested in representing me on something else. We'll see, I guess. A no is still a no.



So I went to the gym and sweated out my sadness.


Running--2.15 miles
mostly easy
but with pickups at 6:00-6:40 pace

Then lifted

Squats:
Bar x 10
65Lb x 8
95lb x 5
100lb x 3 x 8 for speed (:30 rest)

Rack pulls:
135lb x 15
185lb x 8 x 2
235lb x 4 x 3

Back extensions:
35lb x 12 x 3

Plate behind the neck raise:
25lb x 15 x 2
35lb x 10 x 2

Bb curl:
35lb x 15, 10, 10
45lb x 6, 5

I need to lift more often... I was super sore after Sunday legs. Too much just swimming. Going to aim for 3 x swimming per week and 3 x lifting, instead of 4 x swim. We'll see.

ETA: Food so far today..


Breakfast--usual, eggs and spinach on light toast
Snack--cantaloupe, 1/2 oz cashews, 6 oz ff greek yogurt
Lunch--eggs and spinach on EZEKIEL bread (wow, variety) and side of asparagus

can you tell I am being lazy about food today?
is cause I'm sads

Dinner will likely be a piece of white fish, vegetables, and brown rice. Fruit and nuts for dessert.

[phoenix4444]

Hang in there and keep submitting your book and it will find a home. Sorry that it did not work out. Hard to deal with disappointment in a positive way. Lifting to gain a little goodness back in.

Don't be sad too long, today is a new day.

[shesprints]

Hang in there and keep submitting your book and it will find a home. Sorry that it did not work out. Hard to deal with disappointment in a positive way. Lifting to gain a little goodness back in.

Don't be sad too long, today is a new day.

Yeah bro, you're right! I gave myself the afternoon to mope and now I'm all good again. I KNOW what I need to do moving forward. The trick is to trust myself and my own opinion.


I'm also feeling REALLY good eating the way I am. I've never eaten so many carb from goo whole food sources and it seriously helps my energy. I can see why, before, I would cut carbs too low and bottom out, losing muscle mass and energy for workouts, and constantly craving sugary foods.

Today's workout was just a swim. Mad sore from lifting still.


Swim--1 mile/1750 yards
100 pull
4 x 50 kick w/ fins
4 x 25 drill
300 kick drills w/ fins
150 on the 2:40
150 on the 2:50
2 x 100 on the 1:50
100 on the 2:00
2 x 50 on the :55
50 on the 1:05
150 on the 2:40
150 on the 2:50

Whew that was quite an aerobic set today. Felt good to breathe hard.

And food so far has been...

Breakfast--light toast with eggs and spinach, lettuce on the side (just a big old head of romaine)
(work--teaching)
Snack pre-swim--2 pc sprouted rye with 2 oz lean roast beef, small apple, 8 almonds
(swim)
Lunch--3 oz arctic char (like salmon--very delicious), 1 c brown rice, bunch of cauliflower and green beans

I ate breakfast really early--like 7:30am--hence the need for the pre-swim snack (swim is at noon). I typically eat meals 3-5 hours apart, and right now I'm tracking my hunger on a 1-10 emptiness to fullness scale before I eat. Today has been a bit of a hungry day, closer to 2 than 3 before eating, and closer to 5/6 than 7 after each meal, but it'll even out I s'pose. May have another snack before I teach my late class, because it runs 6-7:30 and I've been getting too hungry while teaching.

[shesprints]

I did have a snack! I had nuts and some Manhattan clam chowder my mom made (I invaded her house). Wound up eating a little under 2200 yesterday. Was hungry. Needed it.

Didn't sleep that well last night, sadly. Dunno what was up. Woke up at like 9am today and was really hungry again, so I had my morning snack like, two hours after breakfast. Bleh. At least I got a swim in.


Swim--1 mile/1750 yards
3 x 50 as 25 kick/25 swim
3 x 100 as 25 fly/25 free/25 back/25 free
100 breast, 50 free

4 x
75 kick on sides w/ fins
75 swim w/ fins

100 swim w/ flip turns
100 as fly/free/breast/free
100 pull
100 swim w/ flip turns
100 as fly/free/back/free
50 pull

I felt better after that, swimming always gets me back in touch with my body.

[anandagirl]

You're doing awesome! Sorry to hear about the agents, but there's always more - the right one for you will be all over it! Hang in there

[shesprints]

Thanks Ananda. Yeah, I'm out of my funk now. AND GUESS WHAT GUYS? I lost 1 more pound this week (so 4.8 total for the last 4 weeks)! Even though I ate over 2000 calories most days. My nutritionist keeps telling me that on days I do double workouts (i.e. spin + lift) I burn over 3k calories and need to eat closer to 2400, so I will do that. Last week I felt good and only ate 2200-2300 on the double days.

Today I just did spinning.

40 minutes spin
pretty hard effort

Over the weekend I plan to do upper on one day and lower on the other, along with more spinning.


ETA: food today so far...

Breakfast--eggs + spinach on light toast, zucchini
(spin)
Snack--6 oz ff greek yogurt, 17g pistachios, watermelon + grapefruit + cantaloupe
Lunch--Ezekiel English muffin toasted with 4 pieces of fat free cheese melted on top, broccoli, 1/2 oz almonds

Dinner is out a restaurant that serves really healthy stuff--planning to get salmon + steamed vegetables + brown rice, or maybe beans + rice, and estimate portion size.

[anandagirl]

Yay for food and another pound gone!