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 Post subject: Re: Getting Back Into It
PostPosted: Tue May 12, 2009 7:19 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
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Location: San Jose, CA
Tuesday, May 12th:

Weights: None. I was supposed to do my quad workout but I get to the gym and they're painting the area with the squat racks so they had it roped off. Grr. They said it SHOULD be open tomorrow. I'll keep my fingers crossed.

Cardio: Since I couldn't do my quad workout I decided to do Wednesday's steady state cardio today. I tried to get on the treadmill but I had this horrible stitch in my side. I tried breathing exercises while walking but nothing seemed to be working. So I did 10 k on the stationary bike followed by 10 min. on the elliptical.

Diet:
Pre-workout: banana
Post-workout: oatmeal with blueberries, protein powder, and a bit of maple syrup
Lunch: grilled tofu over salad with dressing and mixed sprouts, orange
Snack: apple
Supper: Ethiopian lentils with brown rice, brussel sprouts, apple for dessert
Snack: orange

Cals 1614
Fat (g) 25.4
Carbs (g) 280.6
Prot (g) 87.5

MaryStella thank you again for that lentil recipe! I loved it! I pretty much followed the recipe exactly.

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 Post subject: Re: Getting Back Into It
PostPosted: Tue May 12, 2009 7:28 pm 
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Stegosaurus
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Location: Plains, PA
Yay!! So glad you tried and like them! That was quick! I have a feeling I am going to spend most of my weekend in the kitchen. I want to prep extra food so the day of my surgery and recovery days afterwards my husband and I can just eat. I don't have to cook if i don't feel up to it. But we will see how the weekend goes.

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 Post subject: Re: Getting Back Into It
PostPosted: Tue May 12, 2009 8:10 pm 
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Stegosaurus
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Location: San Jose, CA
That's a really good idea. If I know I'm going to be busy I like to make things like soups and stews and curries, stuff that keeps awhile or you can even freeze.

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 Post subject: Re: Getting Back Into It
PostPosted: Tue May 12, 2009 9:36 pm 
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Gorilla
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Joined: Sun Feb 17, 2008 9:56 am
Posts: 505
Location: PDX
my gym is currently under construction!!! it SUCKS! it keeps throwing me off too! its extremely close, so i like that, but MAN!
why do you think you had a stitch in your side?

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 Post subject: Re: Getting Back Into It
PostPosted: Tue May 12, 2009 9:41 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
I'm not sure...I didn't really do anything different. I had the amount of water I normally have by that time, ate my usual banana before leaving the house...maybe I wasn't breathing properly or something. If I do get a stitch it's usually after I've run for a bit and if I'm breathing too shallow. But usually if I focus on breathing properly they go away.

And boo for gyms under construction! I'm sure it'll be better when it's all said and done...but in the meantime, argh!

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 Post subject: Re: Getting Back Into It
PostPosted: Wed May 13, 2009 3:36 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Wednesday, May 13th:

Weights: Vertical Push/Pull & Abs (The squat rack portion of the gym is STILL roped off due to painting so I subbed in Friday's vertical push/pull workout...hopefully I can get my squats in tomorrow!)

Negative Chins:
BW x 5
BW x 5
BW x 4
BW x 3

Lat Pulldown:
60 lbs x 8
60 lbs x 8
60 lbs x 8

Military Press:
35 lbs x 5
40 lbs x 5
40 lbs x 5
40 lbs x 4
40 lbs x 3

Laterals:
8 lbs x 8
8 lbs x 8
8 lbs x 8

Weighted Swiss Ball Crunches:
25 lbs x 12
25 lbs x 12
25 lbs x 12

Not that great of a workout...I felt kind of weak the entire time. I didn't really feel fully recovered from Monday's horizontal session. Oh well, this week's schedule is messed up but I should be back to a normal routine next week when the painting is done.

Cardio: HIIT on stationary bike...I did 9 30 sec. intervals followed by 60 sec rest.

I have a 90 min. bellydancing class this evening.

Diet:
Pre-workout: apple
Post-workout: protein powder and chocolate soy milk, rice cakes
Snack: apple, peanut butter
Lunch: leftover lentils with brown rice, banana
Snack: apple
Supper: grilled tofu over salad with dressing and mixed sprouts, more lentils
Snack: blackberries

Cals 1642
Fat (g) 33.2
Carbs (g) 267.0
Prot (g) 90.9

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 Post subject: Re: Getting Back Into It
PostPosted: Thu May 14, 2009 11:49 am 
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Stegosaurus
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Posts: 3255
Location: Plains, PA
bellydancing sounds like fun! I used to do fun things like that and yoga etc. before I started fighting. I just didn't have time for it but maybe I will start doing it again once I heal up. Logs looking really good!

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 Post subject: Re: Getting Back Into It
PostPosted: Thu May 14, 2009 7:05 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
I love things like yoga and bellydance! They get me out of the house in the evening and I find them to be a great stress relief. You should definitely look into some classes once you are recovered from surgery!

Thursday, May 14th:

Weights: Quad Dominant/Ham Accessory & Biceps

Squats:
45 lbs x 8
75 lbs x 5
80 lbs x 5
80 lbs x 5
80 lbs x 5
80 lbs x 5

I have a question regarding squats...my quads could handle more weight than 80 lbs, but my hip flexors are so tight (I'm working on it, but it's a long, slow process) my form really suffers if I go heavier. For instance I can't go down as far and my back does not stay straight. So should I stick to the 80 lbs until I can get more flexibility in my hip flexors?

Leg Press:
140 lbs x 8
140 lbs x 8
140 lbs x 8

High Foot Leg Press:
90 lbs x 12
110 lbs x 12
110 lbs x 12

Hammer Curls:
15 lbs x 8
15 lbs x 8
15 lbs x 8

Cardio: None. I have a 60 min. yoga class tonight.

Diet:
Pre-workout: banana
Post-workout: protein powder, a bit of maple syrup and rice cakes
Snack: peanut butter
Lunch: more leftover lentils, apple
Snack: roasted cauliflower
Supper: split pea soup, grilled tofu over salad with dressing and mixed sprouts, blackberries for dessert
Snack: edamame

Cals 1523
Fat (g) 38.2
Carbs (g) 212.9
Prot (g) 101.5

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 Post subject: Re: Getting Back Into It
PostPosted: Thu May 14, 2009 9:34 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Thinking about the squats. How you tried doing front squat where the weight is on your chest not on your back. You usually can not lift as much weight initially in this version but you stay upright with the weight as the tendancy to bend over is gone because you would drop the weight. Do you turn your feet out slightly so your knees track over your feet?

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 Post subject: Re: Getting Back Into It
PostPosted: Thu May 14, 2009 9:58 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
I do turn my feet out slightly. With about 80 lbs I have great form, but any heavier than that and my hips just can't handle it. I am stretching them out lots and they are SLOWLY getting better but it's going to take awhile.

I haven't tried front squats though, good idea!

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 Post subject: Re: Getting Back Into It
PostPosted: Thu May 14, 2009 11:01 pm 
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Gorilla
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Joined: Thu Oct 04, 2007 10:55 pm
Posts: 593
Location: Billings, MT, USA
Here is a good squatting video.
http://video.google.com/videoplay?docid ... 1858251744
Front squats, overhead squat, goblet squats, they're all good.
Before that video, I couldn't even overhead squat just a broomstick properly.

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 Post subject: Re: Getting Back Into It
PostPosted: Fri May 15, 2009 6:21 am 
Jason wrote:
Here is a good squatting video.
http://video.google.com/videoplay?docid ... 1858251744
Front squats, overhead squat, goblet squats, they're all good.
Before that video, I couldn't even overhead squat just a broomstick properly.
lobster, I'm glad to hear the paint dried and you were able to do a squat session.

Dan John to the rescue. I've seen this link posted on so many disscussion board threads I downloaded it a while ago. :D


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 Post subject: Re: Getting Back Into It
PostPosted: Fri May 15, 2009 5:29 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
if you do the overhead squats your probably going to have to drop your weight at least initially as they are pretty hard. I haven't done them in a long time because of the shoulder injury but i don't think i was ever able to come as close with an overhead as I was with a front or back. so if you are looking to add more weight to your squats I don't know if overheads would be the way to go. Although I agree they are an excellent exercise.

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 Post subject: Re: Getting Back Into It
PostPosted: Sat May 16, 2009 12:38 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
4x4, thanks for sharing that video! I only had a chance to watch the first half so far but I'm definitely going to finish it later when I have time. I picked up some great pointers.

I'm going to keep working on the flexor problem. My yoga teacher is aware of it, as is my bellydance instructor, and they've both been giving me stretches to do. In the meantime I think I might work goblet squats into my routine, I wasn't aware of those. They look great for people like me who are having difficulty with standard squats.

Friday, May 15th:

Weights: None

Cardio: 15 min. on treadmill, 15 min. on stationary bike, 15 min. on elliptical

Diet:
Pre-workout: banana
Post-workout: oatmeal with protein powder, flax, blueberries, and a bit of maple syrup
Snack: apple, peanut butter, soy milk
Lunch: grilled tofu over salad with dressing
Supper: sauteed kale with roasted chickpeas, soy milk, apple with cashew butter for dessert
Snack: some strawberries and grapes at a party I went to

Cals 1669
Fat (g) 49.1
Carbs (g) 240.1
Prot (g) 87.4

I went to a birthday party tonight. It was a wine tasting party where everyone brings a bottle of red wine, and then tastes a bit of each bottle that everyone brought. I volunteered to drive so that I was't tempted. As much as I adore red wine, I am super motivated right now and I don't want to "cheat" (I hate that term...) on my "diet." I always feel kind of awkward being one of the few not drinking...everyone kept asking "oh aren't you drinking??" What's the big deal, can't I hang out and have fun without drinking? Just a little side rant.

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 Post subject: Re: Getting Back Into It
PostPosted: Sat May 16, 2009 8:59 am 
Thank Jason, he's the one who posted the link to the video.


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