WEG's Journal - Starting Over (Sort Of)

[whatevergirl]

A somewhat sensible cheat meal tonight out with friends - sushi and brown fried rice.





I'll have to work on my photography, some of you post amazing food pics in here!

Things I learned (maybe not for the first time) this week:

*Cherish good friends, they're hard to find
*Think positive even when it's hard
*Try new things
*Get outside of your comfort zone
*Always find time for prayer and meditation, if you can
*Believe in yourself

Tomorrow, going for a massage!

[Feed2Grow]

A somewhat sensible cheat meal tonight out with friends - sushi and brown fried rice.





I'll have to work on my photography, some of you post amazing food pics in here!

Things I learned (maybe not for the first time) this week:

*Cherish good friends, they're hard to find
*Think positive even when it's hard
*Try new things
*Get outside of your comfort zone
*Always find time for prayer and meditation, if you can
*Believe in yourself

Tomorrow, going for a massage!

Will be following along in you log! Great looking sushi & rice meal tonight (my meal pics never look good either haha). Enjoy your massage! I had one on Wednesday, it was much needed.

[whatevergirl]

Will be following along in you log! Great looking sushi & rice meal tonight (my meal pics never look good either haha). Enjoy your massage! I had one on Wednesday, it was much needed.

lol This pic is an improvement, at least they're not showing up sideways anymore.

Thanks for stopping in to my journal, and I'm looking forward to the massage. I have an amazing MT!

[NoCarbsNoSugar]

How is that a cheat meal?
Looks pretty healthy to me.
Did you have like 14 plates of it?
Then you might be able to call it a cheat meal.

Always find time for prayer

Yes

[whatevergirl]

How is that a cheat meal?
Looks pretty healthy to me.
Did you have like 14 plates of it?
Then you might be able to call it a cheat meal.


Yes

lol!! Well, it's a cheat meal for me, because I really do keep carbs low when I'm weight lifting, and having a plate of rice is very much not on my daily menu.


Fast forward to this morning, not feeling so good. My stomach hurts, but I don't care, I'm going to the gym. I can't miss a scheduled lifting day otherwise the whole 5x5 plan will get thrown off. I could swap it for tomorrow (which tomorrow is an accessory day), but I kind of have everything scheduled to give myself the maximum amount of rest between lifting days, because each week, you have to lift heavier. I hope today's session goes well, just not feeling so good.

Hope you all have an awesome day, and push through your challenges!

[whatevergirl]

The human brain is an amazing organ. I didn't feel well this morning, but didn't want to skip today's workout, because it honestly will throw everything else off in the program. So, went to the gym, and had a great workout, so I'm happy that my mind didn't win out. I ended up getting to the gym, and realized that I forgot my gym key and had to go home to get it. But, still managed to get an hour in of lifting, and some jump roping before my 1 hour massage.

Back squat:
Warm up: Just bar - 15 reps
5x90
5x95
5x100 - Yay, getting stronger (added 5 lbs)
5x100
5x100
Drop set - Just bar - 15 reps

DL:
Warm up: just bar - 15 reps
5x75
5x85
5x85
5x85
5x85
Drop set: just bar - 15 reps
*My lower back this morning felt really tight, so didn't want to increase the weight, but normally, it would have been a day to raise it 5-10 lbs. I had sciatica two years ago and never want to relive that pain again, and this is one lift that if you don't feel 100%, don't push it, in my opinion.

Chest press machine:
Warm up: 15x25 lbs
5x30
5x30
5x35 - Getting stronger
5x35
5x35
Drop set: 10x25

Bicep curls: 30 lb barbell - 2 sets of 15

*Jump rope: 15 minutes (intervals of sets of 60 rotations)

Nutrition today:
Black coffee this morning with 2 frittatas (turkey bacon and spinach)
20 almonds
1 banana
Meal replacement shake after my massage: 1 scoop Nitrotech Chocolate protein, 1/2 banana,1/2 cup blueberries, 2 teaspoon PB2 peanut powder, 1.5 cups of kale, ice, and almond milk

Things I learned today:
*Mind over matter isn't a BS cliche, it's really true
*I'm stronger than I realize sometimes
*It's okay to cry if something or someone makes you sad.
*Know that your life can be an instrument to help others, so always feel like you have a purpose.
*A good night's sleep is never overrated.


If you have never tried this, you must. I forgot about it, and my local grocery store sells it now:

[WolfRose7]

"didn't feel well" Still ups the weight fine .

Nice work, always worthwhile getting a session in unless really bad, always found missing it feels worse than what you could have done.

[whatevergirl]

"didn't feel well" Still ups the weight fine .

Went way better than expected lol

Nice work, always worthwhile getting a session in unless really bad, always found missing it feels worse than what you could have done.

Totally agree, unless you have a fever, then missing makes sense. I'm glad I pushed past it, feeling accomplished is a great feeling. Hope you're having a great weekend!

[NoCarbsNoSugar]

lol!! Well, it's a cheat meal for me, because I really do keep carbs low when I'm weight lifting, and having a plate of rice is very much not on my daily menu.

I totally get that.
I keep carbs low as well.
I never eat rice - I don't like it, so I did not even think about the macros on that.
Meal looked good either way!

[whatevergirl]

I totally get that.
I keep carbs low as well.
I never eat rice - I don't like it, so I did not even think about the macros on that.
Meal looked good either way!

It's weird you say that, I don't love rice all that much. I like it steamed at this one Japanese restaurant that I like (or their version of fried in the pic above), but I rarely make it myself. It's just, meh.

[Feed2Grow]

I love some chocolate PB2 with a cut up apple! Great macro-friendly substitute to peanut butter.

[whatevergirl]

I love some chocolate PB2 with a cut up apple! Great macro-friendly substitute to peanut butter.

I've actually dipped apple slices in the regular but not the chocolate, I'll have to try it. I sometimes mix it with some water or almond milk to make it more ''buttery'' so it can be like a dip. lol Hope you had a great weekend!


So, woke up today, and my core is really sore/stiff. Likely because I haven't been following a program for a while, and consistent with lifting in general, deadlifts are great for the core. I don't feel as sore when I've been just running and doing isolated ab workouts. So, think it's the deadlifts/squats three times per week, for the past two weeks that might be causing it. I took some aminO Energy this morning to help with recovery.

Tired of eggs for breakfast, made kashi wheat waffles with fresh blueberries and a drizzle of REAL maple syrup. I'd definitely recommend real syrup and just drizzle a little, over low calorie high corn syrup brands. You don't need a lot because real syrup is very sweet and soaks into whatever you're eating. It's pricey, but you need less.



Going to the gym later for accessory work only, and trying for a longer run. Hopefully, my soreness doesn't overwhelm my workout today.

[whatevergirl]

Today marks the end of the first two weeks of following 5x5, and I can see some minor gains in strength. Two weeks ago, 70 lbs on the seated cable row was a challenge, and today, I did 2 sets of 8. So, there is definitely truth in the ''science'' of 5x5, it does work if you follow it. I'm following a modified version of it, but still sticking to the 3 main lifts per week, 3x per week. I think active recovery days are what makes the difference in this program, because you are still lifting but with less intensity/lighter weight.

Today:

WG Lat pull downs:
Warm up: 15x55
12x55
12x65
12x70
12x65
8x65
Drop set: 12x55

Seated Cable Rows:
Warm up: 15x55
12x65
8x70
8x70
12x65
12x55
Drop set: 15x55

Tricep pushdowns:
15x70
15x75
15x75
15x70

OH Shoulder DB Raises:
10x30 (2 15 lb db's)
10x30
10x30
10x30

Side lateral raises:
15x10
15x10
15x10

Bicep curls/cable:
15x10
15x15
15x15
15x10
*Alternating each arm

Upright row using 20 lb kettlebell:
10x20
10x20
12x20
10x20

*15 minutes of jump roping

*3 mile run after on treadmill, Time: 28:22

Nutrition

*2 kashi waffles with blueberries, real maple syrup drizzle - 1 cup black coffee
*multi vitamin
*2 protein shakes - one with just protein powder and almond milk, the second after workout - kale, blueberries, banana, 2 teaspoons of PB2, almond milk, ice, protein powder
*25 almonds

*Dinner, planning salmon and veggies. Need to do meal prep for the week, such a chore sometimes. It's not so much putting the week's worth of food into containers that is the issue, but just thinking up what to have every single day for the whole work week. Will I want (insert food item) on Thursday? lol But, it does keep me on track, and saves money from eating out at work.

Thought for the day:

[whatevergirl]

Happy Monday, all! Planning a run, later - today is a non-lifting day, cardio only.

Nutrition so far:
2 scrambled eggs and black coffee
25 almonds
tuna salad on top of kale and spinach salad, with a sprinkling of cheddar cheese


Notes: Didn't sleep well last night, not sure why. Might need an extra scoop of aminO Energy later to compensate.

[whatevergirl]

Had a decent run today, thought I'd post my Map My Run results, so for those who aren't familiar with MMR, can see how the data appears. I'm showing it broken up into two screens, because I couldn't get into one pic.





Core workout: 7 planks, 1 minute each - 50 sit ups - 50 segment bear crawls (butt down!) - 50 leg lifts - 25 oblique crunches/each side

What I (re)learned today:
* Staying positive is a choice
* I have amazing friends who care about me
* I need to start reading one book per month, I miss reading and need to find the time
* I hate bear crawls
* Let go of what I can't change, and focus on what I can

Had an awesome Monday, as far as Mondays go. Hope you all did, too!

[whatevergirl]

Nutrition so far today:

1 cup black coffee
lots of water
2 scrambled eggs
multi vitamin
amino energy, already

I don't take amino energy this early in the day, but didn't sleep well the past two nights. *cry* I don't know why, I'm tired, but I'm wondering if I'm taking amino energy too late in the day. Sleep is so important, especially to recovery, etc.

After work, the routine for 5x5 today will be light, as it's an active recovery day. But, I planned on a 6 mile run after, so we'll see.

Have a good day!

[Mark1T]

Hi Wiggles Sorry about your sleep I am not a good sleeper, and I know I have to be aware of anything I take or consume in the afternoon, because if it has even small amounts of caffeine, it will affect my sleep. That is what I think is affecting your sleep.

This is why I do not drink coffee after 12pm. Rarely I might have a Diet Coke in the afternoon, but usually not after 3pm. Still, that is late for me to have any caffeine.

You just start Amino Energy basically and you are having sleep issues now. 1 + 1 =

[whatevergirl]

Hi Wiggles Sorry about your sleep I am not a good sleeper, and I know I have to be aware of anything I take or consume in the afternoon, because if it has even small amounts of caffeine, it will affect my sleep. That is what I think is affecting your sleep.

This is why I do not drink coffee after 12pm. Rarely I might have a Diet Coke in the afternoon, but usually not after 3pm. Still, that is late for me to have any caffeine.

You just start Amino Energy basically and you are having sleep issues now. 1 + 1 =

Lol "wiggles"

I know you're right, Mark. My main reason for taking it is for the bcaa's but it does act as a stimulant, too. And I've been taking it in the afternoon so it's probably what is causing the problem with my sleep.

Thanks for your thoughts to this!

[whatevergirl]

I'm really liking this program, it just makes sense. I didn't fully get it the first time I ran it a few years ago, but I get it, now. The active recovery day, which is today, is really vital to seeing strength gains, and improving quickly without injury. I'm impressed that I'm already seeing results and this is only week 3. In week #6, I'll do a one rep max for all three lifts, to see where I'm at.

In order as I lifted tonight - light/active recovery day:

Back squat:
Warm up - just bar, 15 reps
5x65
5x65
5x65
5x65
5x65
Drop set: just bar, 20 reps

Ab work before next lift: 20 ab crunches
Bicep work: 3 sets of 30 lb barbell (15 reps)

Deadlifts (Romanian):
Warm up - just bar, 15 reps
5x65
5x75
5x75
5x75
5x75
Drop set - just bar, 15 reps

Ab work before next lift: 20 left lifts

Flat bench (yay, the flat bench was available tonight!):
Warm up: just bar, 15 reps
5x55
5x55
5x60
5x60
5x60
Drop set: just bar, 15 reps

Jump rope: 10 minutes

*10 minute stretch

Nutrition today:
Morning: Black coffee - 2 scrambled eggs - amino Energy (2 scoops) - 25 almonds - lots of water
Afternoon: Tuna salad on slice of Cuban bread - 25 almonds - lots of water
Pre workout: Superfood Protein Shake - chocolate
Post workout/dinner: 3 eggs - 1 bowl oatmeal with blueberries - lots of water

Notes: Workout went well. Need to get myself ear buds that are wireless.

Thought for the day: Don't only seek inspiration, try to be it for someone else. Even if it's a kind word, you might make someone's day a lot brighter. #positivethinking

[WolfRose7]

Great workout,

Love the quote too

[whatevergirl]

Great workout,

Love the quote too

Thanks, and yea, it's a nice reminder for us all

[Bodybuild3]

How much water do you think you drink a day?

Nice recovery day. Glad the bench was available..sometimes it is such a pain waiting for it haha

[whatevergirl]

How much water do you think you drink a day?

I'd say roughly 1 gallon.

Nice recovery day. Glad the bench was available..sometimes it is such a pain waiting for it haha

Yes, thank you!! I was so happy to not have to wait in line. Hope you're having a great week!

[whatevergirl]

So, after work, going to a boot camp workout with one of my friends. She told me it's hardcore...tons of burpees, bear crawls, ab work, push ups, etc. Looking forward to it, and scared all at the same time! Since I didn't do my run yesterday, I'll have to fit it in somewhere this week. It's hard to try new things, and also keep up with my program and running. And I want to try new things, too.

Happy Wednesday! <3

[BipolarBrah]

Nice workout sessions and eats in here. That PB fit is worth its weight in gold. I order mine online in large tubs - you should look into that if you're taking it on as a staple. Keep up the good work!

[whatevergirl]

Nice workout sessions and eats in here. That PB fit is worth its weight in gold. I order mine online in large tubs - you should look into that if you're taking it on as a staple. Keep up the good work!

Thank you! And yes, that PB2 is amazingggg. Didn't know it came in large tubs, I'll have to check that out.

[OT2000]

Thank you! And yes, that PB2 is amazingggg. Didn't know it came in large tubs, I'll have to check that out.

Costco/BJ's/Sams Clubs all carry PB2 or other versions in large tubs for about what you would pay in a grocery store for the normal size.

[whatevergirl]

Costco/BJ's/Sams Clubs all carry PB2 or other versions in large tubs for about what you would pay in a grocery store for the normal size.

Good to know! The problem with those stores though is that it's tempting to buy things you totally don't need because they carry literally evvveryyyything. lol You go in for PB2, and come out with a new laptop. --_--

[whatevergirl]

The boot camp was to take place at a park today, and it's over 100 degrees, and while the temps don't bother me too much, I started thinking about tomorrow's workout with 5x5 and how it will be a moderate lifting day, meaning it won't be as heavy as Saturday, but not as light as yesterday. And the idea is to continue to increase the weight, even incrementally. So, to exhaust my hamstrings and glutes tonight by doing endless bear crawls, jumping squats, lunges, burpees, etc...doesn't make sense and I thought I'd just go for a run since I missed my run, yesterday.

Those bootcamps are insane, if you've ever tried one. The only drawback with 5x5 is that when you commit to it, you have to sometimes opt out of other exercises, because it will impede your progress. (just my thinking, anyways)

I was happy with my run.

Distance: 5.15 miles
Time: 48:23
Pace: 9:23 per mile

Then, did a few planks for about 1 minute each, and 10 minutes of jump roping slow paced to cool down.

[Mark1T]

Great workout, Wiggie I don't blame you for skipping out on the boot camp at over 100 degrees. It's only May and over 100 degrees already

Hope you have a very nice and restful evening