Laser Focus

[aquamarine84]

I definitely agree on nutrient timing...sometimes you need what you need when you need it. My body needs carbs at lunch on a dive day and if I don't have carbs at night I have trouble sleeping. It's just an individual thing.

[shesprints]

Yep. If I don't eat before bed I can't sleep either.

OMG GUYS.

I was so sore yesterday. I felt like I was hit with a truck. It's juuuuust possible I maybe overdid it a wee bit last week what with the skiing and taking walks along with my regular workouts. So I adjusted and instead of doing my Day 1 of lifting today, I did a swim day; I'll do the lifting tomorrow and Thurs, swim again, and lift Sat/Sun. If I really still feel beat up tomorrow, I will drop the weight a little bit.


Swim--1800 yards, 1.03 miles
300 pull
2 x 100 kick
200 IM w fins
4 x 150 IM
100 easy
2 x 125 free
100 IM
50 easy


My stomach hurts. I think I should NOT take aspirin given my history of ulcers. I'm gonna take a nap.

[LunaLifts]

Catching up, hope your stomach feels better. My doctor says with my meds I shouldn't take pain relievers that are hard on the kidneys, but paracetamol is just garbage so to hell with that. It'll take me longer to find out if it's a problem though, lol.

[anandagirl]

Wow, you absolutely deserved a day of active recovery (of course swim intervals are only active recovery for someone as fit as you )

Hope the tummy feels better

[shesprints]

Thanks luna and ananda! I do feel better today--I basically just slept for 13 hours yesterday. But today was okay. Woke up feeling rough but got better after I had coffee and even had the energy to foam roll and stretch after lifting today. THAT helped SO much. My quads were on fire from it, as usual.
Anyway...



Candito Day 1:
Squats 3 x 6 145lb
Trap bar deadlift 2 x 6 185lb
Hamstring curl 3 x 8 50lb
Single leg leg press 3 x 8 160lb

Felt like taking it a bit easy, hence using the trap bar and doing fairly light squats.

Then:

45 min spinning
(4 x 5:00 tempo pace)


Food....

Breakfast--light bread, eggs, spinach, zucchini
(work)
Snack--same as breakfast
(workout)
Lunch--2 whole wheat wraps with 3 oz each of beans and brown rice, 2 pieces fat free cheese melted into it, 1 oz avocado, 2 heads romaine lettuce, hot sauce


That was a legit lunch. Great macros, too--about 600 cal, 100C/28P/13.5F

[LunaLifts]

Lol, I slept a lot yesterday too, no reason, just fluffin tired. If I had the chance I'd probably be sleeping now (had phone calls, meds make me tired).
I loooove rolling my hammies the day after leg days. It's just the best feeling, and it's hard to get up and start working out after, because I just want to roll for hours.

[shesprints]

I don't know if I could roll for hours. That chit is pretty painful! More so on the quads than the hammies, granted.


Candito 2
Bench 3 x 6 95lb
T-bar row 3 x 6 115lb
DB OHP 1 x 6 30lb
Lat pull down 1 x 6 115lb
Assisted pull up 1 x 6 70lb
Rear delt raise 3 x 8 8lb
Lateral raise 3 x 8 12lb
Pushups 4 x 10


Whew, I recovered my ability to bench this week.

+ 45 min spin


Maybe because I had 3 cups of coffee (including intraworkout), I found my energy a lot better and my appetite a LOT less today.

Breakfast--light bread, eggs, spinach, zucchini
(workout)
Lunch--same as breakfast except carrots instead of zucchini


Huh. I may top up with some more carbs in a bit, just roasted some potatoes.

[LunaLifts]

Well, realistically I can't roll for hours, I have chit to do, lol.
Also insert joke about ecstasy, and rolling for hours.

Way to go on that benching! And yay for coffee!
Even if it is gross coffee... :P

[JaymzJ]

Hey marvel girl, did you check which of the x-men you are on this thread? http://forum.bodybuilding.com/showth...3322281&page=8

[JaymzJ]

Hey marvel girl, did you check which of the x-men you are on this thread? http://forum.bodybuilding.com/showth...3322281&page=8

Oh lady deathstrike, my apologies, I see you have been there. I am still awaiting my verdict, hope it is colossus.

[aquamarine84]

I don't know if I could roll for hours. That chit is pretty painful! More so on the quads than the hammies, granted.

It's more my attention span that stops me...but I think it's the good kind of hurt. I need to roll more often.

[JaymzJ]

Yes! So STOKED right now! Just got done a strength workout and it looks like I am headed in the right direction, my bent over row went up 10lbs and barbell curls up 5lbs plus my bench went down a bit but I'm slowly getting that back to where it was too.

[shesprints]

LOL Jaymz congratulations! I think someone already has Colossus, though. Do you mean single-arm bent over row? I need to do those.

I see Luna and Aquamarine are going to join me in my rolling, I need to do more.

Today I swam.

Swimming--1750 yards/1 mile

150 swim
150 kick

4 x
3 x 50 swim
100 kick w/ fins
100 swim w/ fins (last time didn't use fins)

50 easy swim


Food....

Breakfast--Finnish rye bread with PB + J, 6 oz FF Greek yogurt
Snack--3 oz turkey on rye bread w/ lettuce and 1 oz avocado
(swim)
Lunch--5 oz Chilean sea bass, zucchini, potatoes, 1/2 oz almonds
Snack--Quest bar, apple
Dinner--Light bread, eggs, spinach, brussels sprouts, 1/2 oz almonds
2400 calories total

(aiming for 2500 but I feel good now; I feel better when I eat more complex carbs and a little more protein. Going to rein in my carb servings and up protein to help with lasting satiety, as per my RD's advice today).

[JaymzJ]

LOL Jaymz congratulations! I think someone already has Colossus, though. Do you mean single-arm bent over row? I need to do those.

I see Luna and Aquamarine are going to join me in my rolling, I need to do more.

Today I swam.

Swimming--1750 yards/1 mile

150 swim
150 kick

4 x
3 x 50 swim
100 kick w/ fins
100 swim w/ fins (last time didn't use fins)

50 easy swim


Food....

Breakfast--Finnish rye bread with PB + J, 6 oz FF Greek yogurt
Snack--3 oz turkey on rye bread w/ lettuce and 1 oz avocado
(swim)
Lunch--5 oz Chilean sea bass, zucchini, potatoes, 1/2 oz almonds
Snack--Quest bar, apple
Dinner--Light bread, eggs, spinach, brussels sprouts, 1/2 oz almonds
2400 calories total

(aiming for 2500 but I feel good now; I feel better when I eat more complex carbs and a little more protein. Going to rein in my carb servings and up protein to help with lasting satiety, as per my RD's advice today).

Barbell row, but sometimes I do single arm, 60lbs is all I can fit on one dumbbell though. I work out at home, mostly free weights.

[LunaLifts]

I see Luna and Aquamarine are going to join me in my rolling, I need to do more.

I found out it's ok to roll before lifting, so now that's when I do it. I already have a stretching routine after, so doing itprior makes me more likely to not just skip it. A little rolling, and dynamic stretching while my pwo kicks in feels awesome. Since I do lower days before uppers, it also helps me with the DOMS from the day before.

[aquamarine84]

I found out it's ok to roll before lifting, so now that's when I do it. I already have a stretching routine after, so doing itprior makes me more likely to not just skip it. A little rolling, and dynamic stretching while my pwo kicks in feels awesome. Since I do lower days before uppers, it also helps me with the DOMS from the day before.

See, I do it as a warm up and also on rest days (with my ADHD, it makes a lot of sense to be foam rolling in front of the TV). I still need to do it more.

[LunaLifts]

See, I do it as a warm up and also on rest days (with my ADHD, it makes a lot of sense to be foam rolling in front of the TV). I still need to do it more.

Yeah I did some today too. Just happened to think of it when stretching my ankles (I think there's a lack of mobility there effecting my squat depth). I need to at least stretch my hammies more, they feel pretty tight. It's a struggle to stretch either leg at 90 degrees.

[shesprints]

OMG guys speaking of foam rolling, today I had a date with a personal trainer and he, uh, stretched me out... no guys, literally, okay, he literally stretched me out. He was like "you need to stretch more. Or at all. Srs." So now I'm going to do that. It's particularly my hips/TFL/hip flexors/ITB that are tight but also my shoulders and pecs. I'll sign up for a massage soon, too--it's not to costly at my gym.

It was a fun date! He took me to a lock-picking class. Super interesting. I can now pick locks.


Today at the gym I dropped the weight and focused on form for my power cleans, i.e. getting my elbows up enough and fast enough.

Candito Day 3 (power):
Power clean 1 x 4 95lb, 5 x 4 85lb
Weighted jump lunge 6 x 4 17.5lb
Box jump 5 x 4
Broad jump 5 x 4

+ 50 min spinning


Food....

Breakfast--light bread, eggs, spinach, zucchini
(workout)
Lunch--Finnish rye bread, 3 oz grass fed roast beef, 1 oz avocado, green beans, 1/2 oz almonds
Snack--1 egg, 1 egg white, 1 apple
Dinner--(out) Japanese hot pot--cabbage soup type thing with a bit of pork belly in it + 3/4 c fried rice
After-dinner snack--Finnish rye bread w/ egg whites, celery

Calories not quite what they should be (low end) but not too hungry, huh, higher fat may really be satiating wut?

[aquamarine84]

It was a fun date! He took me to a lock-picking class. Super interesting. I can now pick locks.

Sorry....this just made me giggle. I wonder what the next date is going to be...

[anandagirl]

OMG guys speaking of foam rolling, today I had a date with a personal trainer and he, uh, stretched me out... no guys, literally, okay, he literally stretched me out. He was like "you need to stretch more. Or at all. Srs." So now I'm going to do that. It's particularly my hips/TFL/hip flexors/ITB that are tight but also my shoulders and pecs. I'll sign up for a massage soon, too--it's not to costly at my gym.

It was a fun date! He took me to a lock-picking class. Super interesting. I can now pick locks.

Ooooh!!!!! Sounds fun! And I thought you did stretch! That just goes to show that we can always do better

[JaymzJ]

That lock picking thing does sound cool, that reminds me, have you ever done or heard of an escape room? Me and my wife did one with some friends, you get locked in a room and find clues to get out and there are different themes, ours was like a murder mystery. Good date idea too

[LunaLifts]

OMG guys speaking of foam rolling, today I had a date with a personal trainer and he, uh, stretched me out... no guys, literally, okay, he literally stretched me out. He was like "you need to stretch more. Or at all. Srs." So now I'm going to do that. It's particularly my hips/TFL/hip flexors/ITB that are tight but also my shoulders and pecs. I'll sign up for a massage soon, too--it's not to costly at my gym.

You can try Limber 11 or Starting Stretching. Both are well rounded stretching routines, I prefer SS since I can right them down to do them. Limber 11 is a video, but includes rolling unlike SS.

That lock picking thing does sound cool, that reminds me, have you ever done or heard of an escape room? Me and my wife did one with some friends, you get locked in a room and find clues to get out and there are different themes, ours was like a murder mystery. Good date idea too

I heard of that on a prank show! The guy being punished that episode had to go to one with a bunch of random people unaware of what was happening, and piss his pants (yes actually piss them). Couldn't leave until they found the clues, and he had to get close to people and be obnoxious about it....
Found it on youtube:

[JaymzJ]

You can try Limber 11 or Starting Stretching. Both are well rounded stretching routines, I prefer SS since I can right them down to do them. Limber 11 is a video, but includes rolling unlike SS.

I heard of that on a prank show! The guy being punished that episode had to go to one with a bunch of random people unaware of what was happening, and piss his pants (yes actually piss them). Couldn't leave until they found the clues, and he had to get close to people and be obnoxious about it....
Found it on youtube:

That was so funny, ya I have seen that show before, good stuff

[shesprints]

I actualy have done Escape the Room twice! I don't love it--I find the clues kind of unintuitive and not that interesting (i.e. they rely on free-association rather than being actual logic puzzles, which I'd prefer). But it's more fun in a big group of people, for sure.

I have been moving into my new place! Mostly moved in. It's soooo much nicer than my old one, and is in the same building as my brother. Very cool. Has elevators, well-kept, is a coop, and HUGE--effectively a one-bedroom with a nice living room and kitchen. And, drumroll, same rent as my old place. Amazing. But today was a crazy ordeal, we spent the whole morning moving. Nonetheless, I got time to go to the gym afterwards to blow off steam.


Also, Sunday's workout real quick--

Candito Day 4--

Spoto Press 6 x 4 85lb (felt easier, whew)
Single-arm bent over row 6 x 4 40lb
DB OHP 1 x 10 27.5lb
Lat pulldown 1 x 10 85lb
Assisted pullup 1 x 10 80lb
Decline seated barbell curl 3 x 8 15lb
Single Arm Skullcrusher 3 x 8 15lb


+ 45 min spin


then was a rest day

and then today...

um spent 4 hours moving obviously

then

Candito Day 1--

Squats 3 x 6 155lb (OMG FELT SO EASY AND GOOD! Almost upped weight but didn't... it was the stretching I swear)
Deadlifts 2 x 6 185lb (ALSO EASY!)
Hamstring curl 3 x 8 50lb
Single leg leg press 3 x 8 160lb

and 30 min spin

and foam roll and stretch... did some rolling BEFORE lifting too, will continue this fo sho.



Food today was a mess due to the move...

Breakfast--Quest bar, apple, 20g almonds
(moving)
Lunch--Turkey club sandwich (no mayo, 3 pc bacon) on whole wheat with 1.5c steamed broc**** and 1.5 c side salad, no dressing
(workout)
Snack--Quest bar, apple, 10 almonds, 1 c bean soup + 1 small whole wheat roll
Dinner--Steamed vegetables, chicken, brown rice, almonds
+ possibly some fruit


Lord I'm tired lol peace I'm out

[anandagirl]

Congrats on the new place!

[LunaLifts]

Yay on being nearly all moved into your new place! Awesome that you get more room, and the same rent.

Way to go on the lifting, heavy squats followed by heavy deads is pretty hardcore. And you found it easy. Kick ass!

[shesprints]

THANKS GUYS!

I'm so happy, srs. Working like crazy, suuuper busy, plus furniture shopping all this week, but I'm settling in!


Today I had lots of work but squeezed in a workout midday.

Candito Day 2:
Bench 3 x 6 95lb
T-bar row 3 x 6 115lb
BB OHP 1 x 6 65lb
Lat pulldown 1 x 6 100lb
Biceps curls 3 kinds 3 x 8 each 15lb
Single arm triceps extensions cable (30lb) and dumbbell (15lb) 3 x 8 each
Triangle pushups 3 x 8

[I decided to fry my arms today... yasss, next upper day I will fry my shoulders]

+ 30 min spin
(shorter but intense--15 min tempo effort, 5 x 30-second sprints)

and I stretched and foam rolled


Food...

Breakfast--light bread, eggs, spinach, zucchini
(work)
Snack--Finnish rye bread, egg whites, lox, and onions; lettuce
(workout)
Lunch--Finnish rye bread, 4 oz turkey, 1.5 oz avocado, celery
(work)
Snack--Quest bar, 1 oz almond, 1 apple
(work)
Dinner--brown rice, tofu, vegetables
+ some other stuff I have lying around to hit my calories idk



asfdlkjlkjasfd I'm like, keyed up and tired simultaneously, I'ma go.

[shesprints]

Just swim today. Spent the early morning running errands and shopping for a new bed (mission accomplished.)

Swim--1750 yards/1 mile
300 warm-up
5 x 50 still
500 kick drills w fins

3 x
100 pull, 2 x 25 swim fast on :30 (19s each)

5 x 50 with 4/3/2 breaths per 50


Food so far....

Breakfast--light bread, eggs, spinach, zucchini
(shopping)
Snack--protein bar, apple, 1/2 oz almond
(swim)
Lunch--??? turkey sandwich and cauliflower?

[shesprints]

Swimming again today!


Swim--1750 yards/1 mile
200 swim
2 x 100 pull
2 x 50 kick
3 x 50 fly drill w fins
200 IM on 4 min
3 x 50 free on 1 min
100 IM on 2
3 x 50 free on 1
200 IM on 2
3 x 50 free on 1
100 IM on 2
50 free


And food so far....


Breakfast--light bread, eggs, spinach, zucchini
(work)
Snack--protein bar, 1/2 oz almonds, 6 oz blueberries
(swim)
Lunch--4 oz tuna, 1.5 T light mayo, 2 pc ff cheese (tuna melt) on Finnish rye bread with lettuce and cauliflower on the side
Snack--nother protein bar + almonds + apple?
Dinner--Chicken tandoori, steamed vegetables, some kind of starch (brown rice?)/I may change this plan idk

Whew guys. It's been a long effin' week here. I get to lift tomorrow and I only have ONE student. WHAT.

[shesprints]

Whew, I actually slept. And lifted.


Candito Day 3--
Power clean 4 x 4 75lb 1 x 4 85lb 1 x 4 95lb
Weighted jump lunge 6 x 4 17.5lb each hand
Box jump 5 x 4
Broad jump 5 x 4

PLUS 5 x incline treadmill sprints 20-30 seconds each

and 36 minutes spin



Food....

Breakfast--light bread, eggs, spinach, lettuce
(workout)
Lunch--Finnish rye bread, avocado, turkey, green beans
Snack--brown rice California roll, protein bar
Dinner--??? tofu or something nd brown rice idk???