Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Food looks good, training looks solid... so just the getting up in the morning that's a little dodgy. I hear ya !! You ever tried soaking the oats? Doing this ensures a higher bioavailability of the proteins in the grain and better absorption of the nutrients, and IMO they taste better that way as well. Soaked oats are easier on your digestion and fill you up for longer. ONLY when oats are eaten raw do they deliver digestive enzymes to the stomach and prebiotics to the gut. Prebiotics are the natural foods that support and feed your healthy good bacterial population that run your intestinal health (and therefore your immune system). Food heated over sustained temperatures of 118 degrees virtually destroys all all of the natural digestive enzymes and prebiotics that would have been present before cooking. Sorry for the ramble... hope you have a great weekend. Much planned? Do you normally take the weekend off the gym or not? Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Forgot to say, love your tats and you have a great set of calves on you !! You normally train them hard or are they genetically well-muscled? Link to comment Share on other sites More sharing options...
Synny667 Posted October 12, 2012 Author Share Posted October 12, 2012 I would be inclined to think my calves are genetically well-muscled, I do train them hard though. Never really thought about soaking my oats. But then again I am still pretty novice when it comes to food. Raw foods have intrigued me but again I am a novice and have a lot to learn. I never take the weekend off because I am usually helping a friend train and end up just doing cardio. Right now I am trying to train for a 5k which is coming along nicely considering the thought of running made me cringe. I used to smoke and majorly over weight so now that the weight is coming off and the muscles are getting stronger running is just so much easier. Still trying to get the lung capacity up but even that gets better with each practice run. Like today I set the treadmill for 30 min and warmed up for 3 1/2 min and then took off. Only walked 2 1/2 min after that just to find a new song to listen to and to catch my breath. Hoping to run the Thanksgiving Day 5k for Harvester's. Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 Good work with the running, when is the 5k? How long have you been free of cigarettes? I bet you feel so much healthier for quitting. Link to comment Share on other sites More sharing options...
Synny667 Posted October 12, 2012 Author Share Posted October 12, 2012 The run is Nov 22 which is my training partner's birthday. I have been off cigarettes for like 4 yrs now. I quit because of the price alone even though I didn't want to but now I am sooooo glad I quit. I am so ready to leave work so I can go to the gym and run off the graham crackers I snacked on. Instead of setting the time on the treadmill I am going to just set it up for the 5k program. I think once I get the 5k down I will try the 10k. Beginning to think I am a born runner who is just now discovering it Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 That's the attitude !!!! Every distance is its' own challenge, I wouldn't even say that the 10km is harder than the 5km as you run them differently. Once you get past the 10km (half marathon, full marathon etc) it gets tougher but 5 and 10km races IMO are highly achievable for most people that like to run a bit. Link to comment Share on other sites More sharing options...
Synny667 Posted October 12, 2012 Author Share Posted October 12, 2012 Don't know that I would want to do a full or half marathon but down the road who knows. Right now my eyes are on the 5k. Just kinda hoping that this running will help me drop some unwanted pounds. A girl can hope right? Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 12, 2012 Share Posted October 12, 2012 You'll drop weight I'm sure. If not then just manipulate your calories and macros until you do start to drop. I always said I would never do a marathon, haha yeah right. Link to comment Share on other sites More sharing options...
Synny667 Posted October 12, 2012 Author Share Posted October 12, 2012 I know I am trying to get more disciplined with my diet so when it comes time to cut for a comp I will have my binge eating under control. I still have episodes of emotional and boredom eating. Link to comment Share on other sites More sharing options...
Synny667 Posted October 13, 2012 Author Share Posted October 13, 2012 I wasn't even trying to beat my time from the last 5k I ran was just trying to hold a steady pace but I STILL beat my time from last 5k... only 9 sec but that is still 9 sec faster than me a week ago! I probably could have done better but with my run this morning I was starting to feel really drained by about mile 2 and started having problems staying focused. My calves were starting to burn and since I didn't want to give up or quit I just walked jogged walked jogged the rest of the time. My buddy took a pic of me jogging. I am just so proud of myself considering where I was even just a month ago! Yay me Link to comment Share on other sites More sharing options...
Synny667 Posted October 13, 2012 Author Share Posted October 13, 2012 Plans for the day don't include running :/ Don't want to get burnt out on running yet lol. I have a lot of running around to do today. Need to go grocery shopping, do laundry, probably go ahead and do a couple day meal prep, make some doggie stew for my pooches and then I am going to relax by going to the symphony! I hope to get lost in the sweet sounds of the oboe. I haven't been to one since the 3rd grade and haven't played an instrument since the 6th grade. Is it safe to say that music is in my blood? Won't be doing any weight training today just cardio after I spot my buddy after his run. I am thinking about adding kombucha to my diet. I can't make it due to lack of counter space but love that wonderful drink!!! Link to comment Share on other sites More sharing options...
Synny667 Posted October 13, 2012 Author Share Posted October 13, 2012 So I actually paid closer attention at the health food store and found a local kombucha for $2.99 pretty darn good price since all the others are about $1 more. Come to find out $2.50 of it is a bottle deposit! I can't wait to taste it and see if it will be the brand I stick with. Link to comment Share on other sites More sharing options...
Synny667 Posted October 13, 2012 Author Share Posted October 13, 2012 Ok decided to ultimately take today off from the gym and worked with my buddy instead. Was late eating lunch so had lunch and supper at once and will have a nice snack later. Storms hit so has delayed the rest of my shopping but will be going here shortly. Need to start getting ready for they symphony. Feeling really really lazy today Link to comment Share on other sites More sharing options...
Synny667 Posted October 15, 2012 Author Share Posted October 15, 2012 Feeling super beastly today!! My legs are feeling like jello right now. Changing a few things up to avoid the stagnancy of routine lol. I don't know if I mentioned this or if it was figured out but I do all my morning workouts still fasting. I can't handle the idea of lifting on a full stomach let alone lifting this damn heavy on a full stomach. Right after I lift I start drinking my protein shake while doing my cardio. AM cardio: 3.5 @5% incline treadmill 15 min QuadsLeg extension: 60 lbs 15 reps, 75 lbs 12 reps, 2 sets 90 lbs 10 repsDumbbell squats (heels up): 50 lbs 12 reps, 50 lbs 10 reps, 55 lbs 10 reps, 55 lbs 8 repsLeg press: warm up sets: 180 lbs 15 reps, 270 lbs 15 reps, 360 lbs 15 reps working sets: 450 lbs 12 reps, 540 lbs 10 reps, 630 lbs 8 reps, 730 lbs 8 reps (my buddy did 700 lbs yesterday for 2 reps and the competitive nature between us compelled me to beat him.)Leg extension: 90 lbs 10 reps, 2 sets 105 lbs 10 reps, 120 lbs 10 reps Post workout1 scoop protein powder1/2c soymilk Breakfast1/2c rolled old fashioned oats 1tsp cinnamon1½ tsp cacao powder1c soymilk AM snack2 slices ezekiel flax bread1 tbsp fresh ground PB1/2 fuji apple Link to comment Share on other sites More sharing options...
Synny667 Posted October 15, 2012 Author Share Posted October 15, 2012 I get a call from my client's daughter telling me she finally found unfrosted poptarts for me lol. Sad news is I can't eat them.... SOOOO I am taking them to someone who can and will eat them for me not all at once but I grabbed a package to take with me. The kombucha was awesome and I seriously want to take this bottle back to get another but won't. My client is sooo worn out and sick from this cold she is falling asleep sitting up no matter where she is sitting to be honest. I actually have been fighting falling asleep myself... my body sure does want to rest after that nice hard workout this morning!!!! PM Cardio: elliptical weight loss program lvl 5 20 mins ChestDumbbell bench press: 35 lbs 15 reps, 40 lbs 12 reps, 45 lbs 10 repsDumbbell incline press: 30 lbs 15 reps, 35 lbs 12 reps, 40 lbs 10 repsDumbbell fly: 25 lbs 15 reps, 30 lbs 12 reps, 30 lbs 10 repsDumbbell incline fly: 20 lbs 15 reps, 25 lbs 12 reps, 30 lbs 10 repsRoll outs: 3 sets 20 repsReverse crunch: 3 sets 20 reps Lunch1.75 oz mung bean noodles1c broccoli1/2 baked sweet potato500ml kombucha Afternoon snack1.75 oz mung bean noodles1c broccoli Supper1/4c dry brown rice cooked in water1c mixed vegetables6.25 oz tofu Post workoutbanana1/2c soymilk2 scoops protein powder Link to comment Share on other sites More sharing options...
Synny667 Posted October 16, 2012 Author Share Posted October 16, 2012 Yeah not a good morning by far! Overslept, running late to the gym and not being able to deal with all the wonderful things happening to those around me.... Not going into a pity party because that will only make me cry and get me nowhere. AM cardio: elliptical 28 min weight loss program CalvesSeated calf raise: 3 sets 90 lbs 30 repsDonkey raise: 3 sets 75 lbs 30 repsStanding calf raise: 3 sets 60 lbs 30 reps Post workout2 scoops protein powder1/2c soymilk Breakfast1/2c dry rolled oats cooked in water1½ tsp cacao powder1/2 tsp cinnamon1c soymilk1 tbsp agave Morning snack2 slices Ezekiel flax bread1/2 apple1 tbsp fresh ground peanut butter Link to comment Share on other sites More sharing options...
Synny667 Posted October 17, 2012 Author Share Posted October 17, 2012 Ok today I had an unexpected calorie burn.... mowed an acre with a push mower that was being a pain in the butt!!!!!!! So my workout buddy is starting to flip out.... I think he is over trained, stressed out and needs a break. Also I about punched him for making it sound horrible that people think we are dating. I was thinking come on I am a good person wtf is wrong with me that makes me untouchable??? DICK! Yeah he is on my shit list right now..... PM cardio: elliptical interval program 20 min BicepsEZ bar curl: 30 lbs 15 reps, 40 lbs 12 reps, 50 lbs 10 reps, 60 lbs 8 repsAlternating dumbbell curls: 20 lbs 15 reps, 25 lbs 12 reps, 30 lbs 10 reps, 30 lbs 8 repsHammer curl: 20 lbs 15 reps, 25 lbs 12 reps, 30 lbs 10 reps, 30 lbs 8 repsBisolator: 3 sets 90 lbs 15 reps Lunch1.75 oz mung bean noodles1c broccoli1/2 baked sweet potato Snack1.75 oz mung bean noodles1c broccoli Supper1c mixed vegetables6.25 oz tofu1/4c dry brown rice cooked in water1 tbsp rice vinegar1 tsp garlic chili paste Post workout (yes I cheated)32oz peanut butter banana crack protein smoothie (YUMMMMMMMMMMMMMMMMM) Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 17, 2012 Share Posted October 17, 2012 Congrats on your 5km run PB... nice to know you obviously had more in that tank as well! What's kombucha? Haven't heard of that before. Link to comment Share on other sites More sharing options...
Synny667 Posted October 17, 2012 Author Share Posted October 17, 2012 It is a fermented tea that is naturally fizzy, can be flavored, has healthy bacteria and yeast, active enzymes and amino acids. I have just been craving soda and this is a much healthier alternative for me Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 17, 2012 Share Posted October 17, 2012 Mmmmmm, sounds good. Might have to have a hunt for some. Link to comment Share on other sites More sharing options...
Synny667 Posted October 17, 2012 Author Share Posted October 17, 2012 It is fairly simple to make but just takes up to 2 weeks or longer if you flavor it. Synergy and GT are 2 popular brands. Yogi has a kombucha tea that the brew but never tried it. My favorite Synergy flavor is Trilogy and my favorite GT flavor is Gingerade. Link to comment Share on other sites More sharing options...
Synny667 Posted October 17, 2012 Author Share Posted October 17, 2012 Feeling good today slept off the mental ick of yesterday and faced the day with a new attitude! AM cardio: fat burner program step mill lvl 5 15 min, 55 min yoga, 4 1/3 min walk on treadmill @3.0 15 1/2 min jog @5.0 ShouldersHammer strength Iso shoulder press: 25 lbs 15 reps, 35 lbs 12 reps, 2 sets 45 lbs 10 repsRear delt rope pull: 70 lbs 15 reps, 80 lbs 12 reps, 90 lbs 10 reps, 100 10 reps (could of went heavier but didn't remember to look up last weight attained on it.....)Cable delt raise: 20 lbs 15 reps, 20 lbs 12 reps, 2 sets 20 lbs 10 reps (not a fan of these at all!!!!)Bench leg lifts: 3 sets 20 repsBosu crossover: 3 sets 30 reps Post workout1/2c soymilk2 scoops protein powder Breakfast1 1/2 tsp cacao powder1/2 tsp cinnamon1/2c dry oats cooked in water1c soymilk1 tbsp agave12oz PBB crack (I notice by the time I start yoga I am hungry...) Morning snack2 slices Ezekiel flax bread1 tbsp natural peanut butter1 whole fuji apple Link to comment Share on other sites More sharing options...
Synny667 Posted October 18, 2012 Author Share Posted October 18, 2012 Rest day... diet thrown off kilter and yeahhhhh think I should go run to clear the fuzz out of my head. Breakfast1/2c dry oats cooked in water1 1/2tsp cacao powder1/2tsp cinnamon1 tbsp agave1c soymilk SnackKombucha 2 slices Ezekiel flax bread1 tbsp peanut butter LunchchipsBlack bean burger on wheat bun with red onions and romanine lettuce and mustardfrench fries Snack1 1/2 apples 1 serving baguette bread Link to comment Share on other sites More sharing options...
Synny667 Posted October 22, 2012 Author Share Posted October 22, 2012 After a bad week and weekend I am ready to get things back to normal! Today will be closer to normal at least but not 100%. The gym this morning was almost a madhouse of people doing legs!! Never have I had an issue with getting on the leg press or the leg extension before!!! AM cardio: cross country program elliptical 15 min QuadsLeg extension: 45 lbs 15 reps, 60 lbs 12 reps, 75 lbs 10 reps, 90 lbs 10 repsSquat: 65 lbs 12 reps, 95 lbs 12 reps, 115 lbs 10 reps, 145 lbs 8 reps, 165 lbs 8 repsStep ups: 4 sets 10 repsLeg press: 180 lbs 15 reps, 270 lbs 12 reps, 360 lbs 10 reps, 450 lbs 8 reps, 540 lbs 6 repsLeg extension: 75 lbs 12 reps, 90 lbs 10 reps, 120 lbs 8 reps, 120 lbs 8 reps Post workout2 scoops protein powder1/2c soy milk Breakfast1c soy milk1/2c oats1 1/2tsp cacao powder1/2tsp cinnamon Link to comment Share on other sites More sharing options...
Gaia Posted October 23, 2012 Share Posted October 23, 2012 The gym this morning was almost a madhouse of people doing legs!! Never have I had an issue with getting on the leg press or the leg extension before!!! The guys do not like it when I am on the Leg Press because I take almost all the 45lb plates! LOL! And they don't dare say anything to me till I am done, then they are like vultures and swoop down and take most of the 45lb plates - so I don't have to rack them hardly! Link to comment Share on other sites More sharing options...
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