Backing it up

Discussion in 'Training Logs' started by Elfling, Jan 15, 2010.

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  1. Elfling

    Elfling New Member

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    Finally really back to lifting after fracturing my fibula by dropping a large-ish motorcycle on it in June. I was honestly shocked by how long it really too to be able to regain full ROM in my ankle, and I had to do a lot of VMO rehab due to muscle wasting. I hit a high of 177 over the summer while in a cast- it was Not Pretty. Down to 165 now and working my way down.

    PM lifting:
    Squats 5x125, 135, 145, 155 4x175 6x145
    Nautilus low row 2x5x100, 3x5x105
    OHP 5x55, 65, 3x5x75
    Chins 5, 5, 5, 4, 3
    Ball crunches 20, 12, 10

    Crappy pics, but my real camera is in Barcelona with my fiance right now.

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  2. ccrooks

    ccrooks New Member

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  3. Elfling

    Elfling New Member

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    Basically, setup is like so:
    3x weekly fullbody, doing essentially 5x5 based off Madcow
    3x weekly 60-90 mins cardio
    1 rest day
    8 cals/lb

    I've borrowed a lot of things liberally from both Martin Berkhan (www.leangains.com) and Blade (http://translate.google.com/transla...lution-health---fitness-concept---kosthold/2/), as well as having input from Lyle teh McD on a lot of my hormonal stuff.

    I do a more-or-less IF setup, and I try to get most of my carbs from fruit/dairy. I take all the good normal stuff like fish oil, etc, and also take 5-htp and Vitex. Once I got into the swing of it, it's been really nice- I don't have the huge carb cravings I usually do, weight loss has actually been as linear as I've ever had it, and coming back from an almost 6 month layoff has its perks as well.
     
  4. Elfling

    Elfling New Member

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    PM cardio: 60 mins elliptical

    Food: somehow I'm only at 600 of my 1350 calories and it's almost 10 p.m.
     
  5. Elfling

    Elfling New Member

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    AM weight: 163.8

    PM lifting:

    Deads 5x165, 185, 205, 225, 1x245, 5x245
    I for some reason decided to try wearing a pair of lifting gloves I had sitting around..was fine at lower weights but at higher weights really interfered with grip feedback. Hence the 1x245, I realized it just wasn't going to work.

    Bench 5x105, 115, 125, 135, 3x145, 2x145 I fucking hate bench. Really.

    Single-leg press 3x8x2 plates

    Chins 5, 5, 5, 4, 4

    Lateral raises 10, 8, 8x20

    Whew. I took my usual EC pre-WO and I crashed like a motherfucker shortly thereafter. Not sure what was up with that. I only take EC three times a week, before my weight workouts. Soo...hum.

    On track for 1350 cals.
     
  6. Elfling

    Elfling New Member

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    AM weight: 162.8

    Activity: 5 hours deep house cleaning (mopping, moving furniture, etc)
    1 hour outside walking

    Cals: 1350
     
  7. Elfling

    Elfling New Member

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    AM weight: 162.6
    PM cardio: 60 mins elliptical

    endless cleaning up after cats

    1550 cals, including 2 drinks. Had a rough day at work.
     
    Last edited: Jan 19, 2010
  8. Elfling

    Elfling New Member

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    AM weight: 162.8

    Hmm. Second day in a row I've been starving and ended up closer to 1500 than 1300 cals. Need to buckle down for the next few days so I can have a free meal on Friday or Saturday once teh bf is back. I *have* been more active than usual the last few days- taking advantage of the quiet house to deep clean one room per day, so lots of mopping/dusting/moving furniture.

    Calories: 1450

    PM workout:
    Squats 5x135, 145, 155, 165, 175
    Bench 5x135, 5x135, 5x135, 3x135, 3x135
    BB row 5x95, 95, 115, 115, 115
    Ball crunches 15, 10, 10
    Chins 5, 5, 5, 4, 4

    GOOD workout! Yesterday and today my knee has been tracking almost normally, no pain, I can go wider on squats. Hope it keeps up.
     
  9. Elfling

    Elfling New Member

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    Rest day. Lots of housecleaning, walking around Costco, that sort of thing. One of my strategies for staying on my feet is doing more housecleaning. With four cats, I'm going to need it, and I'm kind of bored in the evenings anyways. We picked up WoW again a few weeks ago, and I'm already over it again.

    Food: 1350 cals

    Fuck, I can't wait for the weekend and a good free meal.
     
  10. Elfling

    Elfling New Member

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    AM weight: 162.8 lol..I'm so due for a woosh. Been 162.6 or 162.8 since Sunday.

    PM lifting:

    1 hour pre-WO: protein shake
    30 mins pre-WO: EC

    Squats 5x135, 145, 155, 165, 175
    Nautilus low row 5x5x105
    OHP 5x65, 65, 75, 75, 75 hate this lift ><
    Ball crunches 20, 10, 10
    Chins 5, 5, 5, 5, 4.5

    Food: on track for 1350 cals. Thought I was going to get to have my free meal tonight with teh boyfriend, as he's demanded real pizza the moment he gets back from his trip, but he's not getting in till 2 a.m. or so now. It's definitely mentally harder after a week without one.
     
  11. Elfling

    Elfling New Member

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    Well, I guess I had my woosh..right before a free meal day, of course.

    AM weight: 161.8
    PM cardio: 60 mins elliptical

    Food: all protein up until dinner, which was:
    -3 slices of pizza
    -1 bottle of wine
    -most of a 1/8th sheet cake

    Boyfriend got back reeeally late last night, I drove to the airport and back in a gigantic thunderstorm to get him. Only got about 3 hours of sleep and I was dragging ASS today. I might not have had so much cake otherwise, but oh well.
    Definitely seems like I need a free meal once a week just for sanity- I don't think it's got much to do with metabolism for me. Consistency seems to be the key there, and of course having a free meal makes it easier for me to stay on track the rest of the time.
     
  12. Elfling

    Elfling New Member

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    AM weight: 163.4 Not bad. I seem to spike ~2.5 pounds with each free meal lately, but I don't end up bloaty, so I'm doing good.

    PM lifting:
    3 hours pre-WO: protein shake and a 2 hour nap. Ugh. Took a long time to snap out of that.
    1 hour pre-wo: EC and 1/2 cup icecream

    Deadlifts 5x155, 175, 195, 215, 235, 255 FINALLY got that 5x255! :dano:
    Bench 5x105, 115, 125, 135, 4x145, 1x155 I fucking hate bench, I really do.
    Single-leg press 3x8x2 plates
    Face pulls 8x45, 6x60, 8x45 couldn't find a good weight on these, no incremental weights around
    Dips 5, 5, 3
    Zottman curls 3x6x25

    On track for my usual 1350 cals.

    Left knee is REALLY improved lately. So happy about that. I almost feel like I have two completely normal legs. Left calf is still lagging a bit behind, particularly on the inner side of the gastroc, but I seem to have full ROM now. It aches sometimes after wearing high heels or particularly heavy shoes like my Doc Martens, but that's about it.
     
  13. Elfling

    Elfling New Member

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    AM weight: 164.6 wtf? Stupid body ><

    PM cardio: 30 mins stairmaster, 40 mins elliptical

    Food: on track for 1350.

    Tired as hell today for some reason- in the middle of my usual sunday chore routine I just had to stop and sit down, couldn't even keep standing up. Might just be a serious low blood sugar moment but damn.
     
  14. Elfling

    Elfling New Member

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    AM weight: 163.8 weird weight fluctuations after this last free meal on Friday.

    PM cardio: 60 mins elliptical

    Food: 1350 cals

    Tirrred again tonight. Stocked up on all my supplements again, so taking sam-e, 5htp, vitamin D, fish oil, vitex and potassium regularly as of today. Forgot how fucking expensive sam-e is but I've been a lot more than a little blue of late, hoping it'll help.
     
  15. Elfling

    Elfling New Member

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    AM weight: 162

    PM lifting

    Pre-wo: 50g carbs, EC So damn tired today, I said fuck it and had carbs before my workout.

    Squats 5x135, 145, 155, 165, 175 3x185
    L knee was being a bitch, had to do a lot of VMO stuff between sets, 175 and 185 felt ok though. I think I've narrowed some of my lingering issues down to a particular pair of work shoes.
    Bench 5x135, 5x135, 5x135, 5x135, 3x135
    Dbell row 5x55, 5x55, 5x60, 5x65, 5x70
    Chins 5, 5, 5, 5, 4 barrrrely made that last rep, whew. these are hard after other back work.
    V-ups 10, 10, 5

    Not sure why I'm so tired lately. Strength is going up, albeit slowly, and weight's dropping but not super-rapidly so..I dunno. Stressed about a bunch of stuff but I'm always stressed, that's my nature /calypso. Hope the SAM-e helps.

    Cals: 1605. Bit high on fat, bit low on protein, but acceptable under the circumstances.
     
    Last edited: Jan 27, 2010
  16. Elfling

    Elfling New Member

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    Weds:
    AM weight 163.8
    Rest day- needed it, knee was hurting.
    Cals: 1400, basically protein and alcohol; had a shit-tastic day at work.
     
  17. Elfling

    Elfling New Member

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    AM weight: 162.4
    PM lifting

    1.5 hr pre-WO: protein shake
    1 hr pre-WO: EC. Managed to aspirate my first caffeine pill, that felt lovely.

    Squats 5x135, 145, 155, 165, 175 4x185
    OHP 5x65, 65, 75, 75, 75
    BB row 5x95, 105, 115, 115, 115
    Ball crunches 20, 10, 10
    Chins 5, 5, 5, 5, 4.75

    Food: 1350 cals
     
  18. Elfling

    Elfling New Member

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    AM weight: 161.8
    PM cardio: 60 mins elliptical

    Way more sitting on my ass than usual today, drove to some far-away customers. Cals on track for 1350.
     
  19. Elfling

    Elfling New Member

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    AM weight: 161.4

    PM lifting:

    Deads 5x135 (warmup)
    5x175, 195, 215, 235, 255 1x275 1x275
    Bench 5x5x135
    Single-leg press 3x8x2 plates
    Face pulls 3x10x45
    Dips 8, 6, 6
    V-ups 3x10

    Those deads...wooo. I am done. I came home and lay on the floor until I was sure I wasn't going to puke. I'm exhausted now. Good workout though, even if it didn't feel so great.

    On track for 1350 cals.
     
  20. Elfling

    Elfling New Member

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    AM weight: 161.4

    There's a woosh a-coming....

    So of course today will be a free day >< As much as I want to hang on for another drop, it's poker night and I'm hosting. Considering how hungry I woke up today, it's probably time. I hate waking up THIS hungry though, makes it hard to stick to protein mainly until dinner.

    After this I'm going to try doing two weeks straight. Last week wasn't the greatest, two free meals in 6 days isn't what I usually shoot for. We also have a big sorta-valentine's-day-dinner at Bern's (www.bernssteakhouse.com) which is my favorite, favorite restaurant here in Tampa. Fantastic aged steak and an in-house pastry chef. They have dessert rooms upstairs made out of old wine casks so you have a little private room, and a live piano player who takes requests, and over a half-million bottles of wine at their disposal. So yeah- worth dieting a little extra for.
     
  21. Elfling

    Elfling New Member

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    January summary:
    26-Dec-09 167.6
    4-Jan-10 166.2
    5-Jan-10 165.6
    6-Jan-10 165
    7-Jan-10 166
    9-Jan-10 164.2
    10-Jan-10 164
    11-Jan-10 163.4
    12-Jan-10 163.2
    13-Jan-10 162.4
    14-Jan-10 165.8
    15-Jan-10 164.4
    16-Jan-10 163.8
    17-Jan-10 162.8
    18-Jan-10 162.6
    19-Jan-10 162.8
    20-Jan-10 162.6
    21-Jan-10 162.8
    22-Jan-10 161.8
    23-Jan-10 163.4
    24-Jan-10 164.6
    25-Jan-10 163.8
    27-Jan-10 163.8
    28-Jan-10 162.4
    29-Jan-10 161.8
    30-Jan-10 161.4

    Man, it hasn't seemed like the weight loss has been steady, mainly because it's NEVER linear, but that's a respectable 4-5 lbs this month. Really looking forward to what the next couple of months net me- I want to see 150 before true bikini season.
     
  22. Elfling

    Elfling New Member

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    Blah. Sick today. annoying since yesterday was a free day. I've had cookies and tea.
     
  23. Elfling

    Elfling New Member

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    Weds:
    AM weight: 165 Hah, I love losing 3+ pounds of water weight in a day. Peeing ftw.

    Squats 5x5x135
    Bench failx135, 5x5x115
    Nautilus pulldown 5x65, 4x5x70

    Deciding on whether to do another weights workout tomorrow to get back on track, or just wait till Saturday and make it a two workout week. I feel fine, I was just out of my groove tonight.

    On track for 1350 cals.


    Thurs
    AM weight: 162.8 That's the fastest I've ever lost binge/refeed weight. 2 days up, 2 days down. Damn. I'm happy. I have a feeling I probably gained a pound or so from Sun/Mon, they were..excessive. But it's all good, I think I've found a good groove with 8 cals/lb or so, moderate cardio, and lowish carbs.

    I've packed away my Xyrem again- I've reached that point where I don't fall asleep, I get really drunk-ish and bingey. That was a contributing factor on Monday. I need to find a sleep doctor who takes my insurance. Back to melatonin/benadryl and feeling ok tbh, better than I thought I would.

    PM cardio: 60 mins
    Cals: 1300
     
  24. Elfling

    Elfling New Member

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    AM weight: 161.4

    PM lifting:
    40g carbs or so 2 hours pre-wo
    EC 1 hour pre-wo

    Squats 5x135, 135, 145, 155, 165
    Bench 3x5x135, 4x135, 3x135
    Nautilus low row 2x5x95, 3x5x100
    Ball crunches 15, 10, 10
    Chins 5, 5, 5, 5, 4

    Still kinda tired from being sick I guess, wasn't the greatest workout. Also the schedule change; went from t/th/sat to w/f/sun to accomodate my boyfriend's schedule. It's a couple of hours later than I normally work out and still feels weird.

    Cals: 1350
     
  25. Elfling

    Elfling New Member

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    AM weight: 160.8
    PM cardio: 60 mins

    Waist is down another half inch, boobs are down 2 :wtc:

    So, been getting these "episodes" lately, and while my first instinct was just low blood sugar, I'm wondering.

    Symptoms: Just going about my day feeling fine and WHAM. Feels like it's suddenly 2 a.m. and I can barely keep my eyes open. No nausea, no chills, no jitter. Josh says he can see it in my face and I look really drained, but no loss of color. I do get uncoordinated and have some trouble finishing thoughts.

    I'd been just powering through them, today I tried:

    -eating some cheese. Didn't improve.
    -taking a nap (which was becoming unavoidable as I literally felt like pulling the car over and taking a nap on the way home from grocery shopping). Didn't improve.
    -ate two oreos. DID improve.

    Which seems to say blood sugar to me but... I wasn't fasted when this happened, I'd had a ~500 calorie meal with ~40g carbs a few hours before. I *did* take EC about an hour before this happened and I think it may have occurred a few other times, but I haven't been paying attention, and I've had them on days I haven't taken EC. People have suggested a glucometer and I probably should.
     
    Last edited: Feb 7, 2010
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