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 Post subject: apple's log
PostPosted: Sat Mar 28, 2009 4:57 am 
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So I need something more to keep me from falling off the bandwagon because I keep getting that "I'll do it tomorrow" attitude and I'm definitely looking to change that. A training log sounds like just the thing.

Currently doing P90X. Starting over since I took like a week off when I went to mom's.
Feeling especially wimpy in strength right now. 80% of pushups were on the knees, all pullups were with bands. Le sigh. Probably need more fuel. Going to use all the names that the P90X worksheet uses, since I don't know any other names for the exercises, lol.

chest and back day:
standard pushups: 15, 13
wide front pullups: 20, 20
military pushups: 15, 11
reverse grip chinups: 20, 20
wide fly pushups: 13, 10
overhand pullups: 20, 20
decline pushups: 13, 11
heavy pants: 12, 10 (with band)
diamond pushups: 12, 10 (form mostly dead on the last one)
lawnmowers: 15, 13 (band)
dive bomber pushups: 13, 7
back flys: 13, 13 (band)

goals: get strong enough to do a real freakin pullup. the band is hardly any work at all.


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 Post subject: Re: apple's log
PostPosted: Sat Mar 28, 2009 6:29 am 
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Whoops, forgot the ab ripper workout too. Yesterday: fuckton of ab exercises. abs hurt so good right now.

Today:
Plyometrics.


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 Post subject: Re: apple's log
PostPosted: Mon Mar 30, 2009 4:28 pm 
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Today was a major get-off-my-butt day. I feel fantastic right now!

Ran 4 miles, 6ish mph

P90X--Shoulders and arms: 10 pound weights on everything, except the moves I couldn't do (just went through motions flexed, with no weights)
alternating shoulder presses: 10, 10
in&out bi curls: 10, 10
2arm tri kickbacks: 10, 10
deep swimmers presses: 10, 10
full sup curls: 10, 10
chair dips: 20, 15 (last 3 were crazy hard)
upright rows: 10, 10
static arm curls: 16, 16
flipgrip twist tri kickbacks: 10, 8
2angle shoulder flys: 8, 10. couldn't do shoulder fly at ALL while leaning forward. felt weak :(
crouching cohen curls: 10, 8
liedown tri extensions: 8, 8
in&out straight arm shoulder flys: 10, 10. again, couldn't do shoulder fly to the side, only forward. felt weak again :( lol, what muscle am I missing here?
congdon curls: 10, 8
side tri rises: 15, 10
And finished with ab ripper X. Got all the way through that one without stopping to take a break this time! Felt strong :D

I immediately chowed down on a huge tofurkey, lettuce, and vegannaise wrap after I finished all this.


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 Post subject: Re: apple's log
PostPosted: Tue Mar 31, 2009 1:52 pm 
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today: ran 2 miles in 19 min. still sloooow! usually takes me like 25 minutes though, lol. planning on running a marathon in January, so definitely upping the speed along the rest of my workouts. Broke a really good sweat though, so all is good.

next: p90x stretch for ~1hr today. not a huge fan of the kempo dvd...I think I must be too uncoordinated to get those moves right. will be supplementing all skipped cardio exercises with running!


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 Post subject: Re: apple's log
PostPosted: Tue Mar 31, 2009 2:04 pm 
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apple wrote:
next: p90x stretch for ~1hr today. not a huge fan of the kempo dvd...I think I must be too uncoordinated to get those moves right. will be supplementing all skipped cardio exercises with running!

The Kenpo workout is as much about balance and coordination and flexibility as it is about cardio. I'd highly recommend struggling through it at least a few times. You'll see improvement pretty quickly. "Uncoordinated" just means those muscles aren't used to working in concert yet, but you can certainly train them! :)

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 Post subject: Re: apple's log
PostPosted: Tue Mar 31, 2009 3:22 pm 
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blabbate wrote:
The Kenpo workout is as much about balance and coordination and flexibility as it is about cardio. I'd highly recommend struggling through it at least a few times. You'll see improvement pretty quickly. "Uncoordinated" just means those muscles aren't used to working in concert yet, but you can certainly train them! :)

okaaaaay...I'll give it a go. haha notice the excitement? Probably will have to wait til thursday, though...I have to be at work for 11 hours tomorrow so I have little hope of working out.


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 Post subject: Re: apple's log
PostPosted: Thu Apr 02, 2009 2:57 pm 
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legs and back workout: no weights
balance lunge: 15 each leg
calf raise squat: 20
reverse grip chin up: 20 (band)
super skater: 15 each leg
wall squat: 80 sec
wide front pull up: 20 (band)
step back lunge:15 each leg
alternating side lunge: 24
close grip overhand pullup: 20 (band)
single leg wall squat: 1 min (30 sec per leg)
deadlift squat: 15 each side
switch grip pullup: 20 (band)
three way lunge: 30
sneaky lunge: 16
reverse grip chin up: 20 (band)
chair salutations: 30 sec (freakin hard)
toe roll iso lunge: 20 each leg
wide front pull up: 20 (band)
groucho walk: 40 sec
calf raises: 25 in, 25 center, 25 out
close grip overhand pullup: 20
80/20 speed squat: 20 each leg
switch grip pullup: 20 (band)

plus ab ripper. about 1hr 15min.

I really hope to start doing some real pull ups soon and not pulling down the band. Will take that achievement as real progress when it happens. No running today...it was rainy and I'm a wimp unless it's warm and rainy.

By the end of the day I will have eaten:
3 small bananas
1 apple

1 c calcium fort. orange juice
3/4 c total cereal
1/2 c lite soy milk

1 large whole wheat pita
2-4 oz falafel
1/2 c spinach
1 c romaine lettuce
1/2 small cucumber
3-4 slices green pepper

1/2 cup couscous
1/4 c tvp
2 tbsp nutritional yeast

6-8 dried figs
2 medjool dates
1/2 oz peanuts

Calculators put this at about 1750 calories, 64g protein, 341g carb, 26g fat. This is quite a lot for me but I'm trying to up my calories since I'm adding strength training to the mix. I wouldn't have been able to do this if my uncle hadn't taken me to the pita pit for lunch!
Any suggestions on the diet? This is about 300 more calories than I can usually find in a day, so I'm open to suggestions from anyone.


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 Post subject: Re: apple's log
PostPosted: Fri Apr 03, 2009 7:11 am 
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Might want to up the protein a bit based on the P90X recommendations, but it's up to you. They want you on a high-protein diet to help pull off as much fat as possible at the beginning of the program. If you're already at a low bf%, you can get away with less, since this isn't really a heavy-lifting program.

And aren't chair salutations fun? :)

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 Post subject: Re: apple's log
PostPosted: Fri Apr 03, 2009 8:16 am 
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Okay! I've been trying to up it somewhat...I'll see what happens today!


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 Post subject: Re: apple's log
PostPosted: Fri Apr 03, 2009 5:48 pm 
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Nice detail in your journal.

Have a great weekend!

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 Post subject: Re: apple's log
PostPosted: Fri Apr 03, 2009 5:54 pm 
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The glutes are pretty sore today, as are whatever those muscles on your shoulders/back are, so instead of high intensity stuff I took a nice long walk today.

I need to concentrate on not getting too skinny, as I can now see my collarbone straight across from the top of my chest to the tips of my shoulders. So I'm making more of an effort to up my calories, specifically protein. The 80/10/10 thing is nice, but I'm practically to the underweight point right now, so it might have to go on hold.

So today:

breakfast
2 bananas
1 apple

snack
soy milk

lunch
1/2 cup couscous
2 tbsp nutritional yeast
1/2 cup parsley

dinner
1.5 cup romaine lettuce
1 cup arugula/spinach mix
2 cup broccoli
1/2 cup carrots
3 tbsp dried cherries (yummm)
2 tbsp light cranberry walnut vinaigrette

1/2 cup red lentils
1/4 cup nutritional yeast
1/4 cup fresh dill
1/4 cup fresh salsa
hot sauce
(I know, it's a weird combination. was tasty, but I'll probably have to tweak it a bit to make it better)

I'm going to have a full bag of popcorn :popcorn: once I stop feeling so disgustingly full. Today will total approximately 1800 calories, at about a 70/20/10 ratio. Question: do you guys, when you're bulking, have to eat past the point of being comfortably full? I have such a hard time doing that, but if I don't, I swear I eat about 1400 calories a day.


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 Post subject: Re: apple's log
PostPosted: Fri Apr 03, 2009 5:55 pm 
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robert wrote:
Nice detail in your journal.

Have a great weekend!


Thanks!! you too.

I was afraid it wasn't making any sense to people :lol:


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 Post subject: Re: apple's log
PostPosted: Sat Apr 04, 2009 4:18 pm 
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Today I meant to just take a quick 3mi run and be done with it, but it was such a nice day out that I didn't want to stop once I got started! I ended up running 7.5 mi. 75 minutes...so 10 minute miles. I are good at math :tongue3:

Shooting for 2000 calories today. Wish me luck...


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 Post subject: Re: apple's log
PostPosted: Mon Apr 06, 2009 8:56 am 
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blabbate wrote:
Might want to up the protein a bit based on the P90X recommendations, but it's up to you. They want you on a high-protein diet to help pull off as much fat as possible at the beginning of the program. If you're already at a low bf%, you can get away with less, since this isn't really a heavy-lifting program.

And aren't chair salutations fun? :)



So I took your advice and flat out doubled my protein. Mostly with lentils and tvp! I noticed a HUGE difference in my recovery time already--after running 7.5 miles I was prepared for the entire day after being full of sore legs, especially considering that I was still sore from the legs/back workout when I went running. But my legs felt great yesterday! Thanks for the advice :D :D



So this morning I did the chest and back again, won't go into all the numbers. On the back flies and lawnmowers I upped the weight to 12# and did 10 reps. AND I tried doing some push ups without my knees on the floor :o I know. I did 5 reps that way and 10 reps on my knees for the first three, maybe four rounds of push ups. THEN I tried some real pull ups (not the band) and did about 1 in which I ACTUALLY could pull my whole chin above the bar, and then five where I aaalmost got it back up there. And then went to the band so that I could continue with the workout.

So, I'm definitely progressing!! Going out to run (probably just 4mi) before it gets any hotter. It's crazy humid outside today!


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 Post subject: Re: apple's log
PostPosted: Mon Apr 06, 2009 8:57 am 
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:| 3 paragraphs starting with "so." The English freak in me hates me right now.


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