Old and little creaky, my accountability log, the journey continues

[shesprints]

I'm on FB and FB chat a lot, can I join the party?

[anandagirl]

I'm on FB and FB chat a lot, can I join the party?

Sure!

[phoenix4444]

Sleep is SO IMPORTANT (she said, having woken up at 4:30am). I'm glad you're prioritizing that. Something I thought of is... what about incorporating some mobility work daily? Maybe a routine you do with gaming as a reward? You've talked a lot about joint pain, and I know that I am also someone prone to sore joints and injury and including gentle yoga/pilates has helped me feel better and, thus, train better and more effectively. You probably know more than I do about what works. I'm still figuring out how to fix my creaky shoulder.

Sleep well. Look forward to seeing your beastmode training plan. I may steal some tips on bench.

I am still awake at 4:30. I like my eight hours or more. And yes I should do some regular stretching/yoga. Also have them stupid shoulders. Shoot even 15 minutes a day would be helpful. I Could do Limber 11. Its easy quick and efficient. Now getting the gumption to do daily is another matter.

Back to training on Wednesday. Ok I will let you steal bench tips if I can tap into your relentless drive.

I know the feeling,I think everyone has been there at some point. You can only deal with what's in front of you though, so try to forgive yourself for anything you feel you did "wrong" (quotes because it's subjective, I don't feel you did anything wrong, what matters is what you feel though), and let yourself start with a clean slate. Take what you've learned from everything, and leave all the rest.

Luna is wise.

I truly hope you don't feel that way again, no one here would think poorly of you, but if you're ever not sure about posting something, you can always PM me if you need to. I don't get notifications, but I see it when I check the CP, so just don't think I'm blowing you off, I wouldn't.
Though, again, we're all here for you, so you never need to feel like you should avoid reaching out. It's good to have support, so you have kind, logical voices to help drown out the anxiety, and negativity that comes along.

Love the kg idea. Like you said, it's a great way to track overall progress without getting so hung up on it.
Though it reminds me of the last time I went to a drs appt, they weighed me in kgs, and I was like "wtf is that?!" I didn't ask, because I have this paranoid feeling that seeming concerned with weight will set off red flags (I'm healthy, I regularly gain and lose weight, I'm just that paranoid). I guess I also want to not seem like the typical girl worried about the weight, I just get curious because my scale sucks. >.<

Its a silly little trick but it really does help not to focus to much on the actual number.

Try thinking of it less like dieting/cutting, and more like small steps transitioning into healthier habits/lifestyle. I find for many people who are going for long term weight loss calling it dieting sucks, as it's got such a negative connotation. Especially when there's ups, and downs that have been negative experiences. There's a mindset that says if things don't go perfect, it's a failed diet, and that's just unrealistic and creates negative association with it. Along with the general idea that dieting is a temporary period of deprivation, and suffering to reach a number. As opposed to steady lifestyle changes over time for a long term goal of healthy living.
I don't know if it'll help, everyone is different, just a thought though.

Like I said Luna is wise.

I started too! One week in on actually raking my vitamins/supplements daily

On FB, it's just gonna be us - Me, Jo and Luna. I'm also FB friends with IAGD and Sophie, but I don't know how FB active they are on the regular. I'm thinking that between the three of us, we have most of the time zones

$12 bucks is nothing when you look at the cost of takeout. When you cook like that, the only thing cheaper is top ramen! [/QUOTE]

Super! I will do my best to head over and say hey to everyone.

True that. Its just that initial cost. It was a beautiful piece of cow. I was terribly afraid I was going to overcook it, my instincts are a little rusty. Turned out pretty good, a nice medium. 10/15 minutes less and would have been perfect. Medium is still good though, slices up better for sandwiches than a med rare.

I'm pretty regular on FB. I'm sure the time zone thing will work itself out

It will at that. I don't have a phone so I wont have the opportunity to be so instant as you all.

I'm on FB and FB chat a lot, can I join the party?

Yah!

Sure!

You are awesome!

[phoenix4444]

Last weeks totals

Calories-avg 1815
1329
2031
1616
2140
1727
1869
2000

Weight
75.3 kg

I need to get my high days down a tad but overall pleased with my first week. I only weighed in one time because I forgot. I was not retaining water so its a pretty good indication of where I am. I weigh in at night fully clothed so actual weight is less.

Calories might be good in the 1800 range. That is if my hunger is any indication. I woke up early today because my stomach was growling. It has been quite some time that I have felt hungry when I wake up. I can't believe my maintenance would be higher than 2000. So maybe even a tiny deficit is going to be felt. I don't know. I may just linger around that range for a bit and see what happens. I will not gain weight at that number. I would need to do this for at least a month or two which is doable if I stay dedicated to the goal. And calories cycling will be a thing. It just makes sense to eat more on more active days. I have always preferred to diet this way. Its just in the past I felt the need to make my overall deficit too low and I would binge on them high days.

Back to weights on Wednesday. I attempting to get two days a week, Wednesday and Saturday. Its a simple plan with two main lifts a day plus one accessory.

[LunaLifts]

Luna is wise.

I try!

Calories might be good in the 1800 range. That is if my hunger is any indication. I woke up early today because my stomach was growling. It has been quite some time that I have felt hungry when I wake up. I can't believe my maintenance would be higher than 2000. So maybe even a tiny deficit is going to be felt.

I think that's the case. When my cals drop I do feel the effect no matter what I do (eat more often, prioritize fat and protein, etc). Usually means I get a bit more hungry, and get heartburn.

Back to weights on Wednesday.

Get it girl!!

[phoenix4444]

Get it girl!!

I done got it

Week 1 upper 5/5/5 Bench

warm-up
15 1x10
35 1x10
working sets
60 1x5
70 1x5
80 1x5
Jokers
90 1x5
100 1x5

Accessories
OHP with swiss bar 35, 40, 45 all x3
tbar row 70 3x12
face pulls 20 3x12

Went back to the straight bar for my bench because its easier on my wrists which seems to be more of a problem lately. Just have to watch it not to push too hard as the right shoulder is always iffy. And really OHP always bothered my shoulder more than the bench. Good solid sets so no complaints here. Really it is like riding a bike, my form did not suffer at all. In fact felt pretty dam strong in my set up. Going for more volume than weight with my back work. Love my some heavy rows but I think the volume is more important. I treat these rows sort of like a pendlay row as I come from the floor with every rep. Again its just easier on my shoulder.

So my routine will be an upper/lower, two days a week in the 5/3/1 format. I will get the four mains in every week but the focus will be on one while the other is cut down volume. The following week the mains are switched. Like this week my mains are bench and deadlift, next week my mains will be ohp and squat. I am working off 80% of my max or perceived max. So low and slow. I will push my main, doing extra sets.

It felt so good today. Granted I had to drag myself out of my chair. But my energy feels so much better now that I am done. Now I need to remember feeling. My confidence and mood both are better now. I feel like I am on a bit of a high. The memory of a past self is stirring.

[Partyrocking]

Awesome!

[shesprints]

I love that feeling--memory and muscle memory. I think everyone has trouble peeling themselves off the couch... it's hard to change something. But once you're in gear, keeping the change going gets more and more automatic. We just have to FIGHT to program ourselves with the right habits. But then, easy mode. I kept reminding myself of this when I was in the depths of my cut. It was AWFUL. But I just kept thinking: yes, but in a month or two you will have your running fitness back and it will feel so good. Sure enough, now the habit has kicked in and running that was labored and difficult just a couple of months ago is now a breeze. (Though the first half mile always sucks).

[gobbles23]

I think that's the case. When my cals drop I do feel the effect no matter what I do (eat more often, prioritize fat and protein, etc). Usually means I get a bit more hungry, and get heartburn.

Funny you mention the heartburn. I get way more heartburn when I diet.

Jokers!? I forgot all about those!

Lifting is SUCH a mood booster. If I don't lift I get so dark and gloomy lol. Lifting a few times a week completely changes my mindset and energy levels. It's the best therapy for so many things!!!

Awesome lifts

[LunaLifts]

I done got it

Yaaas!
Solid stuff, and glad you felt better. Lifting is such a good boost. I'm almost always thinking of something that's upsetting or irritating me before, and sometimes afterwards I'm still annoyed, but I can process it better/have a more optimistic mindset about dealing with it.

Funny you mention the heartburn. I get way more heartburn when I diet.

I get reflux issues anytime I eat a large meal (usually burps), but I only get heartburn when my meals get too spaced out, and/or my portions shrink. I get generic zantac from my dr, and one script lasts forever, because I just need it when I start cutting. lol

[anandagirl]

Yeah girl!

[FallenAngel80]

Yeah! Well done, Phoenix

[gobbles23]

I get reflux issues anytime I eat a large meal (usually burps), but I only get heartburn when my meals get too spaced out, and/or my portions shrink. I get generic zantac from my dr, and one script lasts forever, because I just need it when I start cutting. lol

That's like me. I have a prescription for stronger acid meds and also zantac, and it flares right up when my stomach is emptier and I'm not eating as many carbs. Drinking coffee when I'm dieting kills me, but I need it to live hahaha. So yeah, I up the zantac lol

[phoenix4444]

Awesome!

Yeah girl!

Yeah! Well done, Phoenix

Thanks

I love that feeling--memory and muscle memory. I think everyone has trouble peeling themselves off the couch... it's hard to change something. But once you're in gear, keeping the change going gets more and more automatic. We just have to FIGHT to program ourselves with the right habits. But then, easy mode. I kept reminding myself of this when I was in the depths of my cut. It was AWFUL. But I just kept thinking: yes, but in a month or two you will have your running fitness back and it will feel so good. Sure enough, now the habit has kicked in and running that was labored and difficult just a couple of months ago is now a breeze. (Though the first half mile always sucks).

I think it wont take me too long to get my form down. I should though start recording myself again. Just to make sure.

It is all about the habit. I remember what it took a few years back. I still can be that person.

Funny you mention the heartburn. I get way more heartburn when I diet.

Jokers!? I forgot all about those!

Lifting is SUCH a mood booster. If I don't lift I get so dark and gloomy lol. Lifting a few times a week completely changes my mindset and energy levels. It's the best therapy for so many things!!!

Awesome lifts

Also subject to heart burn and indigestion.

Love joker sets, push the limits when you can. Super helpful to get that extra work in.

Gotta love them endorphins. Few things feel better to me than lifting. I don't know why I abandoned something that is so helpful.

Yaaas!
Solid stuff, and glad you felt better. Lifting is such a good boost. I'm almost always thinking of something that's upsetting or irritating me before, and sometimes afterwards I'm still annoyed, but I can process it better/have a more optimistic mindset about dealing with it.

it is a might tool. I wish more women I knew lifted.

[phoenix4444]

Cycle 1 week 1-2

Deadlift 5/5/5
65 1x5
75 1x5
90 1x5
110 1x5
125 1x5
jokers
140 1x5
155 1x5

Squat, low bar, wide stance
70 1x3
80 1x3
90 1x3

Accessories
Lat pulldown 75 2x12
reverse fly 5 2x12


A good solid session considering I was crampy and felt punky. Was kind of light headed and winded after so only 2 sets of accessories.

Deadlifts felt good. no straps today though that last rep at 155 was rolling pretty good in my hands. Probably could have pushed out anther set but felt best to leave some in the tank. I am starting low for a reason, don't want to push to hard just yet. Squats today were just me trying to get comfortable under the bar again, find that sweet spot. I have to take quite a wide grip on the bar as well. Palying it by ear with squats. I am well aware that I may have to switch them out. And yes back work on lower day. With two days a week lifting I feel my back would be lacking.

Now I am off to bed. Hope everyone has a great day!

[LunaLifts]

it is a might tool. I wish more women I knew lifted.

Fluff, I hear that. Like why can I not find a gf who want to go ham at the gym, grab a post workout burger, then get our hair done? Bestie material.

A good solid session considering I was crampy and felt punky. Was kind of light headed and winded after so only 2 sets of accessories.

Deadlifts felt good. no straps today though that last rep at 155 was rolling pretty good in my hands. Probably could have pushed out anther set but felt best to leave some in the tank. I am starting low for a reason, don't want to push to hard just yet. Squats today were just me trying to get comfortable under the bar again, find that sweet spot. I have to take quite a wide grip on the bar as well. Palying it by ear with squats. I am well aware that I may have to switch them out. And yes back work on lower day. With two days a week lifting I feel my back would be lacking.

Sorry you didn't feel well. Hormones you think? Unless you mean muscle crampy. If it's muscle cramps, and lightheadedness, try something with electrolytes. Powerade zero, Smart Water, etc.

I agree with the slow method, muscle memory helps, but it's good to make sure you're used to the lift, and form again before going max effort. Little steps.

[gobbles23]

Definitely best to start easy and work back up. Don't go too hard too soon So nice to see you back in the gym lifting

[phoenix4444]

Fluff, I hear that. Like why can I not find a gf who want to go ham at the gym, grab a post workout burger, then get our hair done? Bestie material.

Sorry you didn't feel well. Hormones you think? Unless you mean muscle crampy. If it's muscle cramps, and lightheadedness, try something with electrolytes. Powerade zero, Smart Water, etc.

I agree with the slow method, muscle memory helps, but it's good to make sure you're used to the lift, and form again before going max effort. Little steps.

That would be great wouldn't. Shoot that is why it is important to post here. At least we can get some camaraderie with some gals who share the love.

Sneak attack period. That how it goes now. So fatigued as well. I should have mixed up my water/salt/dextrose mix.

Little steps indeed. Kind of still goes against my grain a bit still. I need to be at least a little afraid

Definitely best to start easy and work back up. Don't go too hard too soon So nice to see you back in the gym lifting

Feels good.

[phoenix4444]

Wednesday

Cycle 1, wk 1-3

OHP 5/5/5, with swiss bar
10 1x5
15 1x5
35 1x5
40 1x5
45 1x5
jokers
50 1x5
55 1x5
60 1x5

Bench, 65%, 75%, 85%
60 1x3
70 1x3
80 1x3



Saturday

Cycle 1, wk 1-4

Squat 5/5/5
15 1x10
35 1x5
55 1x5
70 1x5
80 1x5
90 1x5
jokers
100 1x5
110 1x5
120 1x5

Deadlift 65%, 75%, 85%
90 1x3
110 1x3
125 1x3



So I got my two days in. I did cut both days short by not doing any back work. Wasn't feeling quite up to par. Been stressed out with jeep problems. An already filled brain so one more thing usually tips the balance and I freak out inside. Diet went haywire as well so starting over yet again. Breathe through the anxiety. Anyway hopefully the vehicle issues will be solved this week. Missed two days of work due to not having transportation. Cant afford that with what little I make.

[shesprints]

I wouldn't say you did NO back work... deadlifts surely count for something.

I'm sorry you're having car stress. It is certainly true that dieting is harder when you're under a lot of stress and that it can make anxiety and depression worse. When you say you failed at your diet, do you mean you binge ate or overate, or just ate at maintenance calories?

[LunaLifts]

Sneak attack period. That how it goes now. So fatigued as well. I should have mixed up my water/salt/dextrose mix.

Oh, yeah that sucks. I finally bit the bullet, and got an IUD, so now I'm just waiting, not knowing what to expect. I mean, even if I know when I usually would get one, any BC switch can throw you through a loop.

Sorry about the Jeep issues. Don't worry about not having done back work, think of it as stress relief, doing something is what counts. It makes you feel better.

And deep breaths, I know diet misses are a struggle, but all you can do is leave that behind you and start fresh again.

[anandagirl]

Cars and unexpected expenses suck ass. I know we're been chattering away but feel free to reach out to us any time you need a little boost!

[phoenix4444]

I wouldn't say you did NO back work... deadlifts surely count for something.

I'm sorry you're having car stress. It is certainly true that dieting is harder when you're under a lot of stress and that it can make anxiety and depression worse. When you say you failed at your diet, do you mean you binge ate or overate, or just ate at maintenance calories?

Even light deads were better than nothing I guess.

It was a pretty turbulent week. Had a few intense lows that really through me a bit. broke down at work on Tuesday. Good thing I work alone. Got so wrapped up in my own head and could not shake the episode off. My boss texted me and I finally snapped out of it. Scared me though.

Overate. Probably a over maintenance for the week considering my two days off work. No biggie I guess but really did want to string a few week together.

Nice avi there woman. Them muscles......

Oh, yeah that sucks. I finally bit the bullet, and got an IUD, so now I'm just waiting, not knowing what to expect. I mean, even if I know when I usually would get one, any BC switch can throw you through a loop.

Sorry about the Jeep issues. Don't worry about not having done back work, think of it as stress relief, doing something is what counts. It makes you feel better.

And deep breaths, I know diet misses are a struggle, but all you can do is leave that behind you and start fresh again.

Surprise periods suck. I used to be so regular but them days are over for good now.

Yeah at least the sessions got done. Something is better than nothing at all.

I am just so weak . Giving in so easliy to the comfort. I need to toughen up, suck it up and get it done. Excuses are unexceptionable.

Cars and unexpected expenses suck ass. I know we're been chattering away but feel free to reach out to us any time you need a little boost!

992 bucks in repairs

Been meaning to get more into the conversation but am a little intimidated still.

[phoenix4444]

Cycle 1 wk 2-1, 2-2

Bench 3/3/3
15 1x15
30 1x10
45 1x5
65 1x3
75 1x3
85 1x3
jokers
95 1x3
105 1x3

OHP, swiss bar, 65%, 75%, 85%
35 1x3
40 1x3
45 1x3

Squat, 56%, 75%, 85%
70 1x3
80 1x3
90 1x3

deadlift, 3/3/3
65 1x5
80 1x5
100 1x3
120 1x3
135 1x3
jokers
150 1x3
175 1x3


One session this week. May do it again next week too and throw a back day in on Wednesday.

[shesprints]

Thanks re: avi. I finally got some arms omfg. Now to bench like you do. I can't believe you're already back up to 105. Is it because your job is somewhat physical, do you think? Deadlift went back up very fast too.

Glad you're not beating yourself up over what seems like a really slight slipup with food.

[anandagirl]

Don't be intimidated - we're the same girls, I promise And we love you

[LunaLifts]

Those are not weak looking lifts, you killed it. The important thing is getting in the habit again, it's ok if your lifts aren't what you expect at first. You're quickly getting there.

[bbowsh54]

Cycle 1 wk 2-1, 2-2

Bench 3/3/3
15 1x15
30 1x10
45 1x5
65 1x3
75 1x3
85 1x3
jokers
95 1x3
105 1x3

OHP, swiss bar, 65%, 75%, 85%
35 1x3
40 1x3
45 1x3

Squat, 56%, 75%, 85%
70 1x3
80 1x3
90 1x3

deadlift, 3/3/3
65 1x5
80 1x5
100 1x3
120 1x3
135 1x3
jokers
150 1x3
175 1x3


One session this week. May do it again next week too and throw a back day in on Wednesday.

Atta' girl. Great work!

Hope November is treating you well!

Dominate, Phoenix! Happy training!

[FallenAngel80]

Nice lifting, Phoenix

[bbowsh54]

Nice lifting, Phoenix

Hope all is well, Phoenix!!!