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Posted: Wed Feb 22, 2006 2:31 pm
by Phoenix
I don't see a problem here to be very honest. I agree with everyone else who has said your arms look great.
But I also understand that we are all our own worst critics.

The dips that Jay was talking about can be done with two chairs facing each other. Your feet up on one and your hands supporting your weight on the other. Hmm....difficult to describe. But basically you are bending at the elbows and allowing your bodyweight to come down so that your arms are at a 90 degree angle and then pushing back up.

Or you can do the exercices you described, or you can do the pushups. But the thing to remember is that to build mass you have to keep increasing the weight to keep challenging the muscle to grow.
Find a weight or exercise that you can only do for 6-8 reps to start. Do it until you can do it 8-12 times then up the weight so that you can only do it for 6-8 reps. Work with it until you can do it 8-12 times then up the weight again.

And yes, just do it :twisted:

Posted: Wed Feb 22, 2006 3:17 pm
by _raVen_
thanks for all the great advice, tips, and encouragement, GUYS!! :blob3:

Let me just clarify, though: My arms are not even close to the woman's in the photo. The bottom of my flexed arm (tri area) is totally soft. There is virtually no muscle to be felt there; no shape, no visible! The woman in the pic has cut arms whether she flexes or not -- that's what I want :twisted:
I guess I'll have to figure out some sort of routine...
Will get on it.

Posted: Mon Feb 27, 2006 2:28 pm
by _raVen_
Ahhhhhhh! It's good to be sore!!!! Whoo Hoo! I love it! Triceps have been so dang sore, I couldn't walk without feeling it! Awesome.

Will add to this post later...

Posted: Wed Mar 01, 2006 1:36 pm
by _raVen_
Been very busy...

Tuesday, February 28

30-minute cycle, a.m.
30-minute cycle p.m.

Food log:

Meal #1: Green Smoothie - Kale, romaine, green leaf lettuce, mache; blueberries, cranberries; lemon; maca; 1 TB flax seeds; 1/2 tsp borage oil

Meal#2: 3 bags of romaine lettuce; ground broccoli; cucumber; zucchini; onions; homemade pumpkin seed dressing

Meal #3: Apples

Meal #4: Cauliflower, chopped; sliced mushrooms; homemade Miso sauce


Notes: I've made some changes here.
In my quest to do less running, I'm doing more cycling -- interval training -- which is pretty challenging. Lots of sweating.
Also with my running, I'm taking my own advice and doing more fartleks; but I'm doing a variation from a HIIT program. See how this works...

Haven't figured out how many days a week I should work my biceps and triceps...My tris were so sore that it's been about 4 days since I've done them. Anyone reading this know how many days I should go in between?

My diet is being moved around a bit, but it's the same foods.
I'm cutting my fruit intake by having a veg meal as my second meal of the day -- this fills me up so I consume WAY less fruit. I can easily get out of control with it, which I, eventually, always do if I don't watch it. Also taking my flax and borage with my a.m. smoothie instead of with my veg meal.

Wednesday, March 1

5-mile run (Fartleks @ 80 %)
cycle - projected, p.m..

Posted: Wed Mar 01, 2006 2:10 pm
by Jay
Do you do any races raVen?

Posted: Wed Mar 01, 2006 4:44 pm
by _raVen_
Jay, no, I don't. That would mean a specialized training program, and I'm not prepared for that; I'm not particularly interested in racing. Running is not an area in which I feel competitive; other athletics I would be but only if I'm playing a team sport. I used to love floor hockey and flag football :) Was pretty good in softball too; lousy at basketball, lousy at volleyball... Soccer seems like something I'd be good at. Hmmm...maybe I should join a team this summer.

Have you started jogging yet? :P

Posted: Wed Mar 01, 2006 5:13 pm
by Jay
A little. I used to do 30 mpw. Also used to run a few hours a week with a 40 pound pack..... Right now I just wanted to go with my wife every other day for a short run. (She's slower than me.) But she hasn't been feeling up to it. I need to remember to go even though she doesn't want to.

I've noticed my resting heart rate dropped almost 20 beats just from a couple runs. I hadn't run for like a year and my heart rate was around 72 or so. Dropped to mid/low 50's just from two short runs before I had surgery.

Sounds like you'd be pretty good at races.... Have you never entered a race at all? I'd think it'd be fun...

Posted: Thu Mar 02, 2006 10:48 am
by _raVen_
Jay, I'm ordering "Bait and Switch"; thanks for the recommendation in your sig. :) I've been wanting to read "Nickled and Dimed" for a long time -- should I read it first?

Wednesday, March 1

5-mile run (HIIT-fartleks)
No Hapkido today; did a 30-minute cycle(interval)

Food Log:

Meal #1: Green Smoothie - Kale, collards, butter lettuce, green leaf lettuce; 1/2 grapefruit, 4 lrg. strawberries; 1 TB maca; 1 TB flax seeds; 1/2 tsp borage oil

Meal #2: 1 Bag of Romaine, 1 head of butter lettuce; 1 pckg microgreens (yummy!); cucumber; onions; ground broccoli; homemade Sesame seed dressing

Meal #3: Apples

Meal #4: Cauliflower, chopped, with Miso sauce.


Notes: had a bit of nausea with the HIIT-farlek routine :?
It was a 5-minute warm-up jog to start. Then a 1-minute all-out run, then back to a 1-minute jog; back to a 1-minute hard run, 1-minute jog, etc. VERY tough.
Now I know why it is only to be done for 15 -30 minutes. I did this for 2.5 miles, then for the last 2.5 I did a variation: I ran hard (@ 80% max output) for as long as I could sustain it, then slowed to a jog for only 1 minute; run hard as long as I could, then jog for 1 minute, etc....even TOUGHER.
I was sweating a lot, which doesn't happen much because my body has acclimated to long runs.

Since this was new, I did my hard run at 80% my maximum effort. Hopefully, will see some improvement there; I don't know. It wiped me out! So this was good. The claim with this type of training is that it burns more fat than long runs and gets you cut fast with less running. We'll see! I'd love that. ;D.

Still doing interval training on the cycle which is pretty intense too. I'm incorporating the same concept as running.

Posted: Thu Mar 02, 2006 11:01 am
by SeaSiren
_raVen_ wrote: I've been wanting to read "Nickled and Dimed" for a long time -- should I read it first?

I read Nickled and Dimed, it was a good read. I was able to read it in one sitting which is saying something since I generally won't sit still long enough to do that. :lol:

Posted: Thu Mar 02, 2006 11:06 am
by _raVen_
:lol: You know, that's exactly what I need -- something fast! -- especially right now, being pretty busy.
I have SO many books I'm reading at any given time, plus magazines! I must have 10 books right now unfinished :oops:
Thanks, I'll probably get it too.

Posted: Thu Mar 02, 2006 6:39 pm
by Jay
Yeah they're short, I read Bait and Switch at the bookstore. Nickled is a better read but Bait is better evidence of how our society is collapsing.

Posted: Thu Mar 02, 2006 10:41 pm
by RawFigure
raVen, your arms look good, practice flexing for more definition too. Also if you work and build up the shoulder muscle it will enhances the bicep and tricep shape.

Posted: Fri Mar 03, 2006 10:34 am
by _raVen_
Thank you, Rawfigure :cherry: I was hoping you'd somehow stop by my journal! :blob3:
Thanks for the tips. I think shoulders are actually a part that I don't mind working. :D


Thursday, March 2

5-mile run (HIIT fartlek variation)

Food Log:

Meal #1: Green Smoothie - Bok Choy, green leaf lettuce, Kale, mache; 4 oz. blueberries, 1/2 grapefruit; 1 TB maca; stevia; 1 TB flax seeds; 1/2 tsp borage oil

Meal #2: 1 head butter lettuce, 2 bags romaine; onion; mushrooms; cucumber; tomatoes; 1 pckg micro-greens*; homemade Brazil nut dressing

Meal # 3: Fruit Meal - Apples


Notes: I am SOOoOOOoooOoOoOoOo sore!! I don't think I've ever felt so sore and stiff right after a run!! I could barely walk...
I did 2.5 miles @ 80% - 100% output for 60-90 seconds; then 1-1.5 min jog.
Then for 2.5 miles @ 90-100% output for as long as I could sustain it; followed by 90-second jog :o So every minute or every minute-and-a-half I was running max. output...I was wiped out. I couldn't even think of lifting anything or cycling p.m. My quads and hamstrings are dying!!
Feels goooood, though :wink:


* - I found microgreens at Trader Joe's Market and I am so glad I did! The are so delicious. The flavor really comes through but it's not bitter or potent like many greens and sprouts. The amaranth microgreens are my favorite. I'm thinking of looking into growing these myself. They are available all year since they can be grown indoors; but, for now I just hope Trader Joe's keeps me supplied with my new fix :D

Posted: Mon Mar 06, 2006 9:35 am
by _raVen_
Friday, March 3



Food Log:

Meal #1: Green Smoothie - Butter lettuce, Kale, Collards, Mache; 4 Strawberries, lemon; 1 TB Maca; Stevia; 1 TB Flax seeds; 1/2 tsp borage oil

Meal #2: 1 Head Butter lettuce, 2 pckgs Romaine salad, 1 pckg microgreens; tomato; mushrooms; onion; cucumber; red and orange bell peppers; homemade Pecan dressing

Meal #3: Fruit Meal, Apples


Notes: Normally, my day off is Sunday; but this interval workout I'm doing has made me so sore that I need to rest. I took today off. I tried to do biceps, but couldn't even lift my intended 5 sets of 16 @ 15# :?


Saturday, March 4

5 Tibetan Rites (keep forgetting to log this; I do them every a.m.)
6-mile run (continual fartleks), a.m.
30-minute cycle, interval, p.m.


Food Log:

Meal #1: Green Smoothie, 60 oz: Kale, Butter lettuce, Mache, Bok Choy; Meyer lemons; stevia; 1 TB Maca; 1 TB Flax seeds; 1/2 tsp Borage oil.

Meal #2: 2 bags romaine salad, 2 heads butter lettuce, 1 pckg Micro-Greens; ground broccoli; onions; mushrooms; tomatoes; cucumbers; homemade, whole coconut dressing

Meal #4: Cauliflower; Dandelion-Leek Miso sauce

Notes: Another gorgeous, Los Angeles Saturday morning -- just had to seize it and go for a run. I probably shouldn't have, since I'm still pretty stiff in the legs; but stretching before (which I never do; only stretch after) helped in this case.

I did my normal fartleks today instead of the intense variation above, but did do them throughout the run instead of a set number of sets to and fro.
They were varied -- some were 60-second bursts, others were 90-second with varying times in between as well. pretty much unstructured :)

I'm discovering it's my breathing which may be contributing to slower max. output (in addition to this being a new routine, going from acclimated 10-mile runs to short all-out runs and being wiped out). Today I was only able to muster @ 75% max. output, then down to 60% on my way back, even after my second wind. :?
Probably should have just done a straight 6-mile run...easy...will do that 'morrow. I'm not used to the harder breathing from the *frequent* running bursts; have to learn to work more efficiently with that. It's good news all around, though, so far; feeling good.


Sunday, March 5

5 Tibetan Rites
25-minute cycle, interval


Food Log:

Meal #1: Green Smoothie - Butter lettuce, Kale, Mache; pineapple + skin; stevia; Maca; 1 TB Flax seeds, 1/2 tsp Borage oil.

Meal #2: 1 head butter lettuce, 2 bags of Romaine, 1 pckg Micro-Greens; onions; mushrooms; tomato; zucchini; broccoli; homemade Hemp dressing

Meal #3: Cauliflower; Chickpea Miso Sauce

- Raw Rice Protein


Notes: The 25-minute cycle was intense. Five-minute warm up, the went up 3 levels of intensity for 1-minute

intervals, back down; did this for 15 minutes. Five minutes, I did up 3 for 1 minute, then down two. All kept at

between 85 and 105. Not bad...
Killer breathing; sore.
Was planning on a 15-or 20-minute p.m. cycle, but couldn't handle it :D.
Must do quality arm work tomorrow.


Monday, March 6

9-mile run
5 sets of 16 @ 15#, a.m.


Food Log:

Meal #1: Green Smoothie - Kale, Bok Choy, Green Leaf, Mache; Meyer Lemons ( ); stevia; 1 TB Maca; 1 TB Flax Seeds, 1/2 tsp Borage Oil

Meal #2: 2 bags of Romaine, Butter lettuce, Micro-Greens; Broccoli; mushrooms; Bell Peppers; Cucumber; Onions; homemade Pistachio dressing

Meal #3: Cantaloupe melons

Notes: Did the biceps before I ran, even though DayWalker suggests in one of his posts not to (can't find it now!); however, I would like to start doing another set in the evenings -- splits. If not, then I'll take DayWalker's suggestion and work with weights once, keeping it separate from cardio.
Run was fantastic. I had an excellent pace going the whole way -- fartleks always have this effect on me - - and even did some fartleks on the way home, which I did not intend.
Had more energy to spare :)


Tuesday, March 7

Posted: Thu Mar 09, 2006 1:40 pm
by _raVen_
Tuesday, March 7

5 Tibetan Rites
45-minute cycle


Food Log:

Meal #1: Green Smoothie - Kale, Bok Choy, Romaine lettuce, Collards; Meyer lemons; Stevia; 1 TB Maca; 1 TB Flax seeds

Meal #2: 1 head Butter Lettuce, 1 head Green Leaf Lettuce, 1 pckg Romaine, 1 pckg Micro-Greens; Onion; Cucumber; Broccoli; homemade pumpkin seed dressing; 1/2 tsp Borage oil

Meal #3: Fruit Meal - Apples

Meal #4: Cauliflower; Marinated mushrooms; Onion; Adzuki Miso Sauce


Notes: Well, great workout this a.m.! I felt so strong and had an overload of energy -- surprising since I had such a great-paced run yesterday for 9 miles. I guess I have more energy since I cut down pretty drastically
from 10 miles six-to 7-days a week! I don't know, but I hope this energy surge stays with me. I've always had a lot which is partly why I run (ran) so much.
Anyway, I didn't feel fatigue at all after the cycle, which was interval at up 3 levels every other minute for 35 minutes straight (5-minute warm up; 5-minute cool down). I incorporated some bicep curls -- 10# @ 16 -- at the 1-minute-increase intervals! Very intense. I hope to increase the poundage eventually, but this was a nice alternative to the otherwise boring lifting...
I intended to only do 25 minutes, but felt so dang good I kept going; but stopped there so as not to overdo it as I am always tempted.


Wednesday, March 8

6-mile run (fartlek-HIIT variation)a.m.
Hapkido, p.m.


Food Log:

Meal #1: Green Smoothie - Kale, Collards,Mache, Green Leaf, Bok Choy; 4 Large strawberries, Meyer Lemon; stevia; 1 TB Maca; 1 TB Flax Seeds; 1/2 tsp Borage Oil

Meal #2: Fruit Meal - Apples

Meal #3: 1 head Green leaf, 1 head Butter lettuce, 1 pckg Romaine; onion; zucchini; mushrooms; tomato; homemade sesame seed-hemp dressing

Meal #4: Handful of raw Pistachios


Notes: Another excellent run. I don't feel any fatigue in my legs! I love it. I've gained two pounds; hopefully, it's just muscle (or water) Weight gain for runners is not a good thing.

I did the fartlek-HIIT routine again, this time alternating between 1-minute, 1 1/2-minute, and 2-minute maximum output bursts with 1-minute or 1 1/2-minute jogs in between. Awesome, but another wipe-out session.

Probably my last day of Hapkido :(. I just can't hang at this level because of my neck injury. I should have quit 2 belts ago :D. The higher I go, the harder the throws...I would like to find an art in which I don't have to be thrown; but that's probably not possible.
I'm guarded and that makes me tense; I'm actually more at risk the less relaxed I am. Grand Master K has told me I can stay and modify, but I don't feel I'll be earning my belt -- I cannot stand half-assing or half asses! -- and I certainly don't like imposing my restrictions on my classmates, which is what I'll be doing if they can't throw me...
My neck can't take it, and it's potentially highly dangerous for me to continue -- my surgeon would have a fit if he knew I was even taking Hapkido :? Maybe Tai Chi...? I'm missing it already :( :cry:

Just read, THE PORNOGRAPHY OF MEAT. *Excellent,* and very confirming of my own intuitive belief system -- I know I'm not crazy! Glad someone has put it into book form again; makes us feel so not alone. So hard to find people in this world who, not only "get it"; but also agree. It's so sad that people (esp. women) can't see they work and live against their own interests...same with politics, in general...enough rambling.
Now on to finish the just-released MAN,THE HUNTED, which, so far, is good.


Thursday, March 9