I know, I know..last time I blogged I was at day 190something or thereabouts! Yes, I am still going strong, and getting more and more motivated as the days pass me. I am still working out in my home set up, but have had to move some of my workouts to the gym down the road. Some of my weights have gotten heavy to the point, that what I have at home are not supporting me AND, I have moved to a Smith Machine for my squats. Which I personally feel more comfortable with. I’ll be honest here and say that I was starting to get in my own head, once my weight started to climb up. I stalled at 165, why? I was scared. Honestly scared, you know the scared I am talking about. The scared where I thought about having to do them HOURS before my workout time..maybe even days. Crazy right? NO. I feel this is perfectly normal when you are lifting heavy. However, in my case it was effecting my ability to do them properly, when In my heart I KNOW I can do them. I have some STRONG legs on me and the only thing that was stopping me was ME. I’ll tell you a little secret, It was so bad that I was shaking continuously throughout the workout. Who puts themselves through that?? Someone like me who is dedicated and strong willed. I cannot let this beat me. I just can’t. I will work this through until I can get PAST 165.
The other thing you may be wondering is WHY ON EARTH would a GIRL want to lift that heavy. I ask you, WHY NOT? Why not test your limits? Lifting heavy will NOT, I repeat WILL NOT make you big and bulky and manly. Let’s just talk about this for a second. Manly. Yes, there are some women out there AS WELL AS men who think that women who lift heavy and have MUSCLES are manly. Dude. Really? Do you know the amount of time (psst..YEARS)it would take to get THAT big, let alone the DRUGS that are involved with getting that big? Okay, Okay, before all you natty people out there get your feathers fluffed, there ARE NATURAL bodybuilders out there who are big because they worked their asses off. No need to shoot me nasty messages or comments. However, we all know, including YOU that natty is NOT the norm in the industry. Anyway, I digress. To the women out there, you WILL NOT GET BIG and huge and manly. You will get FIT, awesome muscle tone and a great ass. Who doesn’t want that? HOWEVER, you do know that NUTRITION plays a VITAL role in all of the above. You cannot get to grandma’s house with NO gas in the car. Over the last couple months I have done my due diligence with learning and learning some more about the eating component of all this. Not just lifting, but eating in general and what I have found out is that I really love learning about it. I’m a food nerd. I love reading about it, I love learning about it and lest we not forget the fact that I LOVE to eat it.
Going forward I will be talking about food, calories, macros and fitness. I will continue to talk about my journey and where I am going still, but I want to broaden things a bit to try and help others understand all the components of successful weight loss, keeping it off, GAINING weight as well as maintaining. So much to talk about..I’m excited! Are you?
Anyway, back to me. I am still doing Wendler’s and I am currently getting ready to start Cycle 5 next week (I’m deloading this week). I may do one more cycle and then focus more on specific things, since I have plans for myself..(shhhhh)..I actually have started adding in some new things, such as Hacks Squats, Sumo Deadlifts, Leg Press, Seated Cable Rows, and Lat pull downs. The gym was a little intimidating at first, since I’m used to doing things on my own in the privacy of my own home, but thankfully the gym I go to is small (but has all the equipment I could ever need) and quiet (think Senior Citizen) which is great, because I don’t need to wait forever to use equipment and have to compete with people standing around yapping while I am trying to get my workout in. Which leads me to, people, you go to the gym to workout, you go to the bar or wherever else you young people go to socialize. Those of us who want to get in and get out, don’t and can’t be bothered with those of you texting in between sets WHILE you are sitting on the piece of equipment that others want to use, or just plain standing in the way. Get your shit done and move along…kthanksbye.
My eating has been more on point than ever, and although there was some initial weight gain that came along with fixing my metabolism, that has since dropped back off. I am now in the process of trying to find my gaining point. I am happy thus far to know that my calories are MUCH higher than they once were, when I would gain. YAY, for fixing my body! Eat more. It’s that simple. Not all at once of course, but you CAN train your body to take in more calories AND lose weight. It’s a process and it takes time and patience, but it can be done. I no longer believe that people are carb intolerant, I do believe that WE make ourselves that way by the constant restricting and binging that we do. If you don’t believe me, please head on over to Layne Norton on Youtube. Take a listen for yourself. Educate yourself. Learn, read and then learn some more about how our bodies are supposed to work. I have to put in my little disclaimer, I am not referring to ANYONE who has a true medical disorder, or someone who is gluten intolerant OR ANY OF THOSE OTHER ISSUES. I am merely speaking of the commoner like myself who has NO issues with food, but was led to believe for many, many years that low carb, no carb, low fat, no fat, low calories was the way to go. It’s time to get up, be smart and educate yourselves. It Is my hope that I can help you along the way.
Anyway, all of the information I talk about here is coming from my own research (as I am NOT a licensed professional-YET). Just like anything else, do your own homework and proceed with caution if you are medically able to. If not, please take the advice of your Doctor before you try anything new.
Until next time..ttfn
PS, you will NEVER hear me talk about what you CAN’T eat. NEVER. That is NOT my philosophy. It’s not what I believe in, therefore, I will not condone it. Eat what you like. This is a lifestyle that needs to be a reality and one that you can keep on a day to day basis.
I have just been busy with summer sports, work and getting my yard beautified! It seems like this 2 days a week work thing is really working and jiving with me and my family. Yes! It only took almost 2 years to figure it all out, but thankfully, it’s working itself out. I am very grateful that I have a place of employment that has worked with me and a family that has been so supportive through this big transition.
We are heading into the summer gym schedule (yea!) and we are into baseball and softball season. Sierra has amazed us with her softball skilz! She is a beast out there! Who knew?? For a little thing, she is a monster! We continue to struggle with Legion Ball politics and playing time for our eldest, and we sit on the fence on whether to pull him out or not. I won’t get into that here, since I don’t want to offend anyone. As much as I’d like to and as big of an opinion that I have, it’s shocking I know, but I will refrain on this one topic!
As for me, I’m still plugging along with my weight training and just completed week 4 of Wendler, since coming back from my Oral Surgery. I love the program and have seen gains! This week is my de-load week and then I start up Cycle 2. I’m dealing with a terrible chest cold, but have managed to finish up this weeks workout. I don’t feel like putting in the last 4 weeks of workouts, so I won’t! What I have done is the main lifts for that day and then did 5×10 of the same lift at about 50%, added in a couple assistives and called it a day. I slowly started adding cardio back in and did my first speed session on Thursday. Gabriel and I did 10×100 meter sprints (with a mile warm up and mile cool down). That was tough, especially since I have not done speed in a good few months, probably more. However, it felt good to turn the legs over and see I still have my speed for the most part. I’m not concerned with the mileage at all this go round. I have found that I am much happier in that regard.
I am evolving into this person, that I actually like. I have left some old friendships by the wayside, and have made some news ones and appreciate the old ones even more! I cannot thank them enough for all they have given me in this last 1.5 years. I am more confident in who I am, loving the direction I am taking in life by becoming a Personal Trainer (yes! This makes me feel all giddy to say it!), so many people have encouraged me to do so, and even though it has always been a deep dark secret of mine, it’s finally good to say it out loud and to know that people have felt the same way as I have. I love talking about fitness and I love helping people. Once that is done, I will get my Fitness Nutrition Certification. As for Nursing? It’s still in there, but I’m not sure it gives me the same thrill as Personal Training does when I think of it. I need to do something that will give me a feeling of accomplishment, of being able to help people, of getting my message out. I have spent far too long hiding under the radar, being afraid to speak of what I know, acting like I am less than I am when around certain people. I know this stuff! I know A LOT about Fitness. I have a lot to learn, but I have a good base. I am always reading and learning and asking. I look at myself in the mirror and know that what I see, I have done myself. I would love to be able to help others in that same way.
I don’t look like a fitness model or a physique model, but, I don’t look half bad for doing it on my own. I also know that I have not done the whole 9 yards, and if I did, I’m sure I would look even better than I do. Right now, I am taking small steps, because I feel that taking small steps help make the most lasting impressions on your body. I want to be able to get the message out that lifting is good and it is nothing to be afraid of. I want people to know how important and fantastic exercise can be! I want to teach them how to do it right and how to learn to love it. I’ve been doing this now for over 100 days! I’ve stuck by it and have remained committed to it. It has not been easy and I have had some down days, but I keep getting up and getting back to it. I’m no goody two shoes, or do I constantly preach to burn people out, I just sit quietly in the background waiting to help if needed.
I know I said I was not going to post all of the last xx amount of days workouts, but, I will just post yesterdays. This week is my deload week, like I said.
Day 206 (June 9th)
Main lift is the deadlift
Deadlift (warm up)5×75, 5×91 and 3×111
Actual-5×141, 3×155, and 1+x175 (I did 5) (Last week was 5+) it may be hard to understand this since you are not seeing the previous weeks workout. IF you want to know about it, just look up Wendler’s 5/3/1 and I’m doing the BBB version of it.
5 x 10 @91 lbs (which is my 50%)
Hip Thrusts (alternating single leg and normal) 5×25@30lbs
Ended with 3×10 @ 35lbs of walking lunges.
Yes, I’m still struggling with the eating. I’m getting much better though. I have learned that to build muscle you have to FEED yourself. You CANNOT gain muscle in a deficit. So the theory of cutting calories AND building muscle is not a good one. Pick one, and then go to the other. This is where bulking and cutting come into play. I will do a very modified version of both at some junction. Which, I will share with you down the road. For now, I’m just focusing on this. I have NOT gained massive amounts of weight by cutting back my cardio either! I have pretty much maintained, with a small gain of lean muscle. I’m ok with that. I track my measurements and scale weight together. We all know the scale is NOT a good indicator of much of anything. It can help you gauge, but anything more than that, don’t go by it’s word alone. I have found that my weight can fluctuate by as much as *GASP* 8 lbs!! Yes, I said that. 8 LBS!! My body loves to hold on to water, especially now with weight training. The key is to drink more, but I have a love hate relationship with water.
I guess I have blabbed enough for now. Talk soon!
I can’t believe it’s been so long. Well, I mean, I can, but good gosh. I have lots to catch up on!
Thursday- May 2nd (Day 244)
Friday- May 3 (Day 243)
Saturday- May 4th (Day 242)
Sunday- May 5 (Day 241)
Bench Press (First 3 are warm-up sets)
5×41, 5×47, 3×55 (all are lbs)
-5×61, 5×71 and 14@81lbs
Also remember I am doing Wendler’s Plan. These rep weights are based on a % of my 1 max rep.
Squat– (First 3 are Warm up sets)
5×65, 5×81, 3×95
5×101, 5×121 and 12×135 (I was told I counted wrong here..whatevs..)
EZ Bar Bent Over Rows: 3×12@ 51lbs
Lying Leg Curls: 3×10@50lbs
Monday- May 6th (240)
Wendler Week 2
5×21, 5×26 and 3×31
3×40, 3×45, 13×50
On Wendler that last set is usually to fatigue and the rep number depends on what week you are on, just to clear up any confusion.
Tricep Dips-3×10 BW
Side Bends (obliques) 3×20@ 30lbs
5×20 crunches (damn I hate ab work, BUT I need to REALLY focus on getting this in)
Tuesday- May 7th (Day 239)
5×71, 5×91, 3×111
3×131, 3×151,8×167 (last set to failure)
Bent Over DB Rows-3×12@ 30lbs
Walking Lunges- 4×10@35lbs
Modified Farmers Walk- 100@35lbs (I count each step as 1)
Wednesday- May 8th (Day 238)
ORAL SURGERY DAY (this consumed days 237-227)
This was miserable and I was miserable. Ain’t no lie.. Suck a mundo..
I knew going in I would have a long recovery and it would not be fun..however, I did not realize how painful it all would be. I also knew going in that I would not be able to work out for up to 10 days. I had to mentally be ok with that. Honestly, considering the pain I was in, I was MENTALLY ok with that. There was no way I could lift heavy at that point!
So from Wednesday May 8-Sunday May 19th. I did nothing but recover. 12 days. It was hard, BUT, I was not eating nearly enough to even support my daily functions. I got sick and tired of protein shakes and yogurt, and quite honestly, it was easier to NOT eat than it was to eat. Shh, don’t tell anyone, that is really NOT the way to go, but I did and I lost almost 10lbs because of it. YES, YES, YES a lot of it was water, blah blah blah..BUT I also lost some inches. NOT water.
During that time, I found out that I will not be going to the same Unit that my team members from work are going to. HUGE blow to me, which I took extremely hard. Lots of tears were shed and lots of anger stewing in my brain. I will miss my girls terribly and I have to believe that the new transition will be a good one. Thankfully, I had lots of support to help talk me through it. So thankful for my childhood bff. She was my sounding board. The new Unit I will be going to, will certainly be different and honestly, I don’t know how it will all pan out. One day at a time. Next week will be my first week. Wish me luck.
Now, back to it!
Monday- May 20th (Day 226)
I had to do a Re-Start. It was only fair to my body.
5×35, 5×41, and 5+ x 45lbs (12)
Hammers- 3×8 @20lbs
Bent Over EZ Bar Rows- 3×10@56lbs
Tricep Dips- 3×15 BW
Tuesday- May 21 (Day 225)
5×65, 5×81, 5×91 (I was SUPPOSED to only do 3- apparently I cannot follow directions..and I can’t count)
5×101, 5×121, and 5+ 135 (I did 7) I was REALLY tired today. Can I mention it was 8 hours since I ate last? Can I also mention how stupid I am? Lesson 5 gazillion and ONE not learned yet. Eventually.
Lying Leg Curls: 3×10@50lbs
Modified Farmers: 100@35lbs
Walking Lunges: 3×10 @35lbs
Whew, glad this was over. I was beat. My legs are squash.
Wednesday- May 22nd (Day 224)
No workout planned. However, I figured out that I can do pull-ups on a door. Win. So, okay, don’t laugh. I only did 4×2 of those. Man those are hard to do. A new addition to my Assistives. Love it. I also did 30 push-ups and some ab work. Have I mentioned I hate the ab work? A necessary evil, I’m afraid.
OMG, my legs are SORE. Sitting on the toilet is a real treat.
Thursday- May 23rd (Day 223)
5×41, 5×45 and 3×55
5×65 (yea, umm, this should have been 60. I had a real problem with freaking counting today), 5×71 and 5+ x 80. You know how much I did like an idiot (oh and because I can’t count obviously) I did 6×91. I was like..WTF? Why can I only do 6 of these. Well, you idiot, it’s because you did 10lbs more than you should have. Whatevs..
So I tried something different today and followed a Wendler tip from his book.
More Benches at 40% of my max- 5×10 @ 40lbs (I actually enjoyed this thoroughly)
DB Rows- 5×10 @ 25lbs
EZ Bar Curls- 5×10 @25lbs
Tricep Dips- 5×10 (BW of course, at some point I will have to weight these)
Damn, that was a lot to catch up on. Oiy.
So, all in all, I am doing ok. I am moving more towards wanting to build more muscle and lean out more. NO, I am not doing the whole bulk and cut game. I don’t have the personality for that and honestly, I don’t need something else to obsess over in my life. I will probably do a VERY modified version of it all. I am learning so much about it all, and I find that I really enjoy it. So much so, that I may pursue my Personal Training Certification.
I have also signed up for Nutrition Coaching from a very reputable source, However, the wait list is MONTHS long. So, that gives me the chance to save up the money and a chance to continue to learn and absorb all that I can from the site and my own research. I tell you, there really is a lot to learn. I don’t find it work so much, as I do interesting to read. It really captivates me. I have so many issues with food and eating, that I really need someone to steer me in the right direction. I need a good template. I can certainly do one on my own, but I’m constantly second guessing myself, and some of it is confusing. Especially when it comes to getting the right mix of carbs and proteins for muscle growth. WHAT I also learned is that in order to build muscle I have to eat at a surplus. OMG. That will be a tough one, hence the reason I said I would do all that very modified. This all has to be something that I can do for the rest of my life. I also won’t deprive myself. Trying to find that balance for ME is the hardest part of it all.
Today I ate:
Upon waking: 1 waffle with a T of peanut butter and coffee
4hours later: 4 Egg Whites, Oatmeal with cinnamon and strawberries. YES, together in the same bowl. It was good. Indeed.
PWO- Protein shake with 1/2 water and 1/2 1% skim. 2 cups of popcorn. Perfect mix of carbs and protein. (Don’t want a lot of fat in that post workout)
Portioned out Hamburger Helper with steak fries. YES I SAID PORTIONED OUT. Otherwise this would have blown my calories and macros. Again, I can’t deprive myself right now. It’s within my calories and macros.
I still have planned:
Grilled chicken breast
Greek Yogurt and YES WINE. (portioned out wine 🙂 5 oz to be exact)
All of this on plan. What I do need to up is my protein. Trial and error.
Whew..that’s enough for tonight! I have chicken waiting for me!
I should be back to blogging more regular.
Oh and next week I add my running back in. Scaled back mileage for awhile. I’m not sure how much exactly yet. Less than 20 I think. With a speed session thrown in once a week. Work in progress people..
Have you ever heard of this? Tres’ cool! It is like having your very own nutritionist in your back pocket! BTW..the app is free!
From the website:
“Fooducate is not funded by the food, drug, diet or supplement industries. Nor does Fooducate sell, peddle, distribute or otherwise offer magic pills, secret celebrity diets, and/or exotic supplements.”
There is also a Gluten Free App as well as a Diabetic App.
Here is the website! Go! Look! See!
I found this from a fellow blogger called http://www.healthadvocation.wordpress.com