djshrew

Here are a few I took at the gym today http://i47.tinypic.com/iqvms3.jpg http://i47.tinypic.com/wsa16a.jpg I also posted a bunch in my journal..check 'em out!

This week :Cardio plus Tues: Cable Abductor 1 legged Leg press standing split squats with weight leg extension adductor machine calf raises Thursday: lying leg curls hip raise on ball torso twist 1 legged leg press (sitting) step ups http://i47.tinypic.com/2s8pdad.jpg http://i49.tinypic.com/2mgkvma.jpg http://i45.tinypic.com/m76w3m.jpg http://i48.tinypic.com/9k5nup.jpg

welcome! I had a friend that worked for PCRM here in D.C

this would be be sweet! wish I could make it, but don't think I could afford both plane tickets and money for the comp. there is a show in Baltimore around the same time in Baltimore I was thinking of making my debut. I hope this show happens I can't wait to see how it plays out

I hope all goes well for you, I'll be thinking of you

Thursday (New years eve) Cardio 1hour Saturday walking lunges with weight Leg press Leg Extension Bridge lift with ball Standing single leg press Calf raise cardio 20 mins outdoor ice skating (it was SOOO freaking cold and windy outside, I had to stop because I couldn't feel my toes) My legs are really sore today, which is wonderful! I'll most likely have a cardio/abs day today since I has to fast for my doc appt. (blood work) tomorrow. Food- the usual, I did go to Dupont in DC for Chipotle garden blend (they have gardein protein), but got a bowl, no tort, instead of the burrito)

welcome neighbor to the south

Thanks Tasha! =) hopefully it'll start looking a bit more cut soon. Yesterday- Legs (go figure) Squats 4 sets start at 12 reps increased weight up to 45lbs. Hip ups 15lbs on waist feet elevated (on step) Lying leg press Leg extension Abductor machine (forgot the weight-over 130) Cardio Elliptical 20mins Today Abs/lower back 2 sets 20 reps Crunch on ball Oblique crunch on ball Back extensions on ball Lateral abdominal flexion on ball Cardio 30min Stairclimber and treadmill Food- similar to what I posted the other day

Is the kombucha you make fizzy? Today: Cardio 30 mins. Abs Diet: yea...it was a "cheat" day, not too bad, more like a cheat lunch. Also, I graduated today!!!!!!!!!!!! whoohooo. onto Graduate School in January http://i50.tinypic.com/vfgso5.jpg

New gym today, it was so sweet to have so many workable pieces of equipment. some things I;ve never even seen before! The Workout 12/22/09 Deep Squats w/dumbbells 4 sets start @25lbs end @ 40lbs Toe taps (on bench, like a step up) 4 sets Calf raises 4 sets 110lbs Lying leg curls 4 sets 60lbs ( I enjoyed these immensely today!! seriously!!!) Leg adductor and abductor 4 sets 135lbs (when I start PT i'm going to ask about the adductor region, I've been having pain there since we did Horton technique in Modern [dance class] 30 mins cardio The diet Protein smoothie- 2 servings ice protein, 1 cup low sugar choco soy milk, half banana, 1tbs PB ¼ cup oats w/12 almonds, nitrofusion smoothie (water, ice, mixed berries) cliffbuilder (mint choco) 1 head romaine, 1 avacodo, 1 gardein cutlet 1 apple, tbs PB with tea I haven’t had dinner yet, but it will most likely include 2 veggies, a fat and protein. And maybe a kombucha (thanks jimi!) Water all day, still wanting to up this. I really want to find a huge reusable jug.

I did work out at a World Gym, but moved 45mins away from it. So I was working out at my school's gym, which is the worst gym ever. The equipment is always broken (even the free weights are falling apart) generally, it's not a very safe environment to workout in....So, I just joined a RetroFitness, it seems pretty nice. It's similar to the World Gym, and the equipment is not broken (all of it is new actually). plus , they have much more of a variety of things, so I can switch it up more often.

Here is what I am up to this week: mon.-Dance 3 hrs, tues.-legs/abs/cardio 2omin- wed. cardio 20 min thursday legs/abs cardio 20 min. I started cutting all crap out of the diet.(which feels amazing!! and my stomach thanks me) next week I will be having 2 cheat days (I'm prepared) one on my graduation day and maybe on Christmas (not going all crazy but my mom has some surprise for me and I'm sure its dessert!) I am joining a new gym (retrofitness), one that has more equipment (and stuff that works, unlike my schools stupid gym...thinking about starting a blog about how they don't take care of the school or at least sending images into a local news station, it is absurd that I am required to pay 180 a semester for athletic fees when they don't even take care of the athletic building! anyway..sorry for the rant, it just pisses me off! I had to get on 3 cardio machines before I found one that was working yesterday!!) Once I start going to the new gym I can vary my workout a bit more!! I will start to post more of what I'm doing with updated body photos. no upper body workouts though, except physical therapy which will be painful enough I'm sure! I'm going to increase my cardio and start sprints soon, other than that I'm thinking of changing legs to a monday/thursday or tuesday/friday so I have more recovery time. And will probably start doing abs on the days I do cardio. look for more posts to include my diet also.

That shouldn't happen with normal (not PM) excedrin...sounds like a sudden drop in blood pressure, which is an unusual but reported side effect. Normally you'd feel the opposite from the caffeine. Does this happen with aspirin or acetaminophen alone? Sorry I'm just now reading this! I'm not sure if I've ever taken just aspirin or acetaminophen. It only happens when I take 2, I am fine with just one, but it still makes me feel funny (I can tell I took something kinda feeling) its actually a similar feeling I get if I have say coffee with espresso in it. either way I try to avoid taking excedrin unless the headache is really bad.

I'll post it as soon as I get my grade back.

awesome, I have some tvp I need to use and I had no clue what to do with it, I'm making this asap

I'm weird cause I actually like Vega with water. My favorite flavor is chai, even with water it tastes really creamy. but I also like NitroFusion so....

Welcome!!

With an already consisting kidney problem, maybe. For healthy people, no. +1 +2 on all of the above, I just wrote a paper on eating disorders in bodybuilders and the affects the diet has on their body for my Psychology of eating class. I had to read tons of studies on high protein diets and what it can do to the body. One study by Barzel and Massey (1998) found a diet really high in protein "generates large amounts of acids (sulfates and phosphates) which can adversely affect bones because “a diet high in acid-ash proteins causes excessive calcium loss because of its acidogenic [acid forming] content.” The authors conclude that the consumption of excessive protein can adversely affect bones “unless buffered by the consumption of alkali-rich foods”. (Boss 2009) I was unable to find studies that focused solely on bodybuilders and their particular diets, so this information can only really be extrapolated to bodybuilders. Also , all of the studies I read on high protein diets and kidney function support what xjohanx said.

thanks, I'll check that site out, it looks awesome. I'll try the soy milk margarine combo and see what happens.

I was wondering if any of you have veganized pulla. My parents had an exchange student before I was born ( also known as their Finnish son). and ever since, pulla has been a holiday tradition in our house. when I was little my mom, my brother and I would make it together and before I went vegan I would pick it up from a local Finnish store that sold it fresh. the smell just brings back so many memories. the hardest part about veganizing it seems to be the egg wash you put on top. any suggestions on substitutions for this wash or any vegan recipes would be awesome! thanks

http://i45.tinypic.com/20gci3b.jpg thought I'd also post it here and in the You shape today thread. here I am yesterday. I have stopped eating clean and have been attempting to bulk. although next time around I'm trying a different plan, this one was to junky. I will start eating clean on Monday (along with Myke this time) I have been doing legs 2 times a week (can't do arms because of the shoulder until after physical therapy which I start in Jan.) and have been including abs. I will continue with this routine (more abs though) and increase my cardio (in late Jan. I'm going to include sprints) hopefully I'll be ready for a fitness model comp by march or so.

this is me yesterday (when I took photos of my calves) I plan on starting to eat clean again on Monday (hopefully in preparation for a fitness model comp in March) and uping my cardio. I will do it indoors until around late Jan. an then I plan on including some sprinting to increase the burn. gotta love the messed up shoulder, see how uneven they are? it's due to swelling, mostly. http://i45.tinypic.com/20gci3b.jpg

I wish!!! I'll be in grad school, so I don't know if I could afford to take the time off 9or the money ). I'll have to play it by ear. I so! want to go on this though (and would love the break)

the quality of these photos are horrible...but I didn't want to miss out. i'll try to get some better photos (maybe after I've actually done more than just walk up the stairs) The nasty bruise is from dance http://i45.tinypic.com/21f0fhy.jpg http://i47.tinypic.com/24353x3.jpg http://i50.tinypic.com/287gdx1.jpg

derby pie is like a giant chocolate chip cookie/pecan pie type thing..it's truly magical! http://www.derbypie.com/photo.html