Shower? Hell no! Embrace da funk!Originally Posted by PeanutbutterDC
Keeps people from bugging me :-)
Senior Member
Shower? Hell no! Embrace da funk!
Keeps people from bugging me :-)
Knowledgeable Member
Every damn day.... I workout after work, and I need to shower afterwards or I'm not allowed home for dinner. One day a week I workout over lunch, sometimes that's a 3 shower day.... The whole thing is ridiculous.
Female Member
25 min cardio (easy run, steady state)
Quads (20 sets)
Glutes (5 sets)
Diet PV day 100%
Slept well last night.
Thinking about cutting mynightly pain pill in half. Wean off. It helps in many ways, but it does disturb my sleep. Not good to be using these pills, anyway
Female Member
Today is cardio-only day. I did 18 minutes ss run and 12 minutes hiit (30 seconds sprint/45 seconds walk)
My iliac crest hurts. Not sure if from abduction exercises M night or running on uneven grass on T. First noticed it after my run T.
Never had this problem before. Typical run, but pretty intense abduction exercises.
Female Member
Yesterday was arms day. Did some calves and glutes, too. Planned on 5 sets glutes but hip was still bothering me so stopped halfway into second set
Haven't been sleeping last couple nights and today my everything hurts. Fibromyalgia flare up. I'll get to bed early tonight.
Question for anyone who happens across this: what do you like for hamstrings? I usually do stiff leg deadlifts (variations), machine curls (sitting, lying), standing cable leg curls, occasionally I'll do kbell pass thru lunge. Oh, and Nordic curls. What else is good? Split squats? Step ups? Really want the focus on hams, not quads
Changed Man
Romanian dedlift from deficit bend knees a little
Roman chair bend knees a little
Female Member
How is Romanian deadlift different from stiff leg deadlift?
Also how do you hit hams on Roman chair?
Knowledgeable Member
Good Mornings (but it's a low-back killer, so careful). And Glute-ham raises are terrific for your hamstrings.... They're just hard as hell to do. I don't have a machine for them at my gym so I have to be creative, I hook my heels under one of the cable assemblies and in-elegantly fall forward on my face.
Female Member
Yeah, I think that's what I'm calling Nordic curls. Seriously hard! I kneel (facing the wrong way) on a lat pull cable assembly, tuck my heels/ankles under the knee pad, and fall forward from the knees (I use a ball to catch myself at the bottom) then contract the hammies to bring myself back up. Same???
Knowledgeable Member
I never heard it called that, but yeah it looks the same. They're impossible. I mostly just shoot for a sudo-controlled forward fall, controlling the descent with my hamstrings, then push-up my way back to the top. Maybe 3 good one's if I'm lucky
Knowledgeable Member
Try deadlifts ( not stiff leg). Also try placing your heels on a 45 plate and do stiff leg dumbbells.
High leg press
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Female Member
I do rack pulls/deadlifts on back day. I'll try the sl db w/plate under my heels, the leg press with high foot positioning
Thanks, Charger!
Female Member
Did back last night. 124.4 this morning. I don't feel like doing cardio but if I waited until I felt like it, I'd never do it. Off to the park for a quick run. Shoulders and traps tonight
Knowledgeable Member
Keep at it.... And I totally understand the "waiting until I felt like it" conundrum.
C-
Female Member
Shoulders and traps as well as cardio Tuesday. Quads and glutes Wednesday. Thursday is a rest day from the gym. Got a Dr appointment for another cortisone shot. If this doesn't do the trick they'll need to do a minor surgery to release the tissue. Minor = 2 weeks for full recovery.
Been cutting back on the pain pills. Weaning myself off. They don't do much anyway, but it's hard to quit
Sleeping pretty well.
Diet not great. Cheats Tuesday (almonds and 2 cookies) and Wednesday night (1/2 jar of pb).
Female Member
I hit arms Friday, hams and glutes Saturday, tonight I have shoulders. Diet at about 80% No cardio last few days. Still struggling to wean off the pain pills.
The good news: due to a lovely chain of events I'll be able to rehire my diet coach. I'm at about 16% bodyfat now. My first goal is to lose fat, get down to 12-13%
Female Member
You will reach your goals with a cleaner nutrition. What is your current nutrition like?
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Female Member
Started a new split today:
Day 1 Quads
Quads 20 sets
Glutes 6 sets
Day 2 Arms
Tri 15 sets
Bi 15 sets
Abs 6 sets
Glutes 3-6 sets
Day 3 Back
Back 20 sets
Glutes 5 sets
Day 4 Hams
Hams 20 sets
Abs 6 sets
Glutes 3-6 sets
Day 5 Chest
Chest 20 sets
Glutes 5 sets
Day 6 Back
Back 20 sets
Abs 6 sets
Glutes 3-6 sets
Day 7 shoulders/traps
Shoulders 15 sets
Traps 6 sets
Glutes 5 sets
4 days on, 1 day off, repeat
Senior Member
That’s even more sets!
Female Member
Welp, my shoulder day is fewer bc no abs and calves added in. Happy for that. Arms, quads, and hams feel like a lot.
I'll report back on this after a few weeks- see how my body responds
Female Member
Wednesday was a rest day. Stayed on track with my diet. Had a few dizzy spells that worried me. Ended up seeing the doc today. It's just benign positional vertigo. Should've known- my ex gets that occasionally. Glad it wasn't a brain tumor!
Today was back for 20 sets and glutes for 5. No cardio. Great diet compliance. Lotta pain and some dizziness. Not sleeping that great. Still weaning off pain meds.
Weight was down to 124.6 this morning
Female Member
Keep pushing and challenging yourself. Your making very good muscle progress.
When you get dizzy, are you blacking out at all? How is your blood pressure? I don't think your dizzy spells is nutrition related. It could be your current blood pressure during your workouts, maybe you need more nitrogen levels to help expand your red blood sells to help carry more oxygen and nutrition thru out your body.
Sometimes I do get dizzy during my hard workouts if my blood pressure temporary gets to high or to low while training. Can happen when I cut my carbs/calories to fast when doing a cut. If I haven't been drinking enough water in a day..
Hopefully it has nothing to any kind of cancer or tumer.
Please let us know what your Dr says.
My thoughts and prayers are with you. Your a strong and powerful person. You will beat it.
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Female Member
Thanks for all encouragement and support. I do get light-headed during workouts occasionally but this was something different. The doctor has a specific test for BPV, so we're sure that's all it is. It's not at all serious.
Got my cardio this morning: 20 LISS and 12 HIIT. Hitting the gym tonight for hams and glutes
Knowledgeable Member
benign positional vertigo.... Ah... So that's why I just stay on the couch.
PB, you're killin' it, keep it up!
Best,
C-
Female Member
Do you prefer to train early morning, noon, afternoon or evening?
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Female Member
Cardio around noon and weights in the evening. Hbu?
Female Member
I love to train mornings and nights. I'm always mixing things up to keep my muscles guessing and growing. I don't do much cardio when bulking. If I do cardio I'll do it in the morning and train heavy and hard that evening. When I'm on a bulking cycle with muscle enhancements, I'll focus more on being a beast in the gym and lift/push very heavy weights and medium weights.
If I can I like to take a nap around noon time if my schedule allows it.
When I'm cutting I'll do cardio in the morning and a mixed of heavy weights and cardio in the evening.
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Female Member
I'm a little down bc in tha past week I've had 2 people ask if I still work out and a 3rd ask what I do in the gym these days.
I know I don't look as conditioned as I like or as I'm used to. But fuck people who ask about it like that.
I've been on my diet (working with diet coach) a week now. Been keeping on track really well. Gotta have hope my body will start looking better.
I'm afraid I'm slowing down with menopause. I'm not as strong as I was even a year ago. My metabolism sucks! My skin, hair, and nails are all dry. I don't sleep well. And I have a long list of aches and pains. I'm sure running another cycle would help with my strength and recovery.
Anyway, I had a good day. Cardio in the morning: 12 minutes HIIT and an hour LISS, skating drills with a friend. Hit chest tonight. Felt week but pushed as hard as I could and got it done.
Now for some good news: my oldest niece is pregnant. She's 38 and was told she couldn't have kids so we were all very surprised by the news
Female Member
Did your coach reduce your gym time or do you do your workouts at different times of day now?
Give your coach and current plan a few more weeks to see if your making the progress you hope to make. I know your trying to tighten up (burn some fat) but I suggest you still lift heavy weights and medium weights with this current cycle. Still can't believe that your coach took out ABS and CALVES. You should at least train them directly a minimum of one day per week so you keep your current muscle size in those muscles.
Let's see how your body responds to your current nutrition and training cycle. Hopefully your coach is helping.
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Female Member
Nah, I'm still doing abs. Yeah, taking out calves completely was a surprise
Female Member
Add in a few sets of calves at least one day per week to maintain the muscle you currently have.
Is there any other surprises you got from your coach?
Do you feel like your current nutrition plan is helping?
What is the hardest thing for you to adjust to in your coaches current plan?
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Banned
Try to forget those comments PB. But, I feel your pain. A few weeks back I had someone I was trying to impress say to me, “so when is all of that stuff supposed to work?”. It devastated me for 2 weeks until I slowly crawled out of my self-pity fest & focused on the positives.
You are sticking with this & that’s what counts.
Congrats on the niece!
Knowledgeable Member
People suck, but usually they don't mean to. We all know they either mean well, or they're just making idle conversation, but they rarely have any idea how long people can carry those comments around with them. ESPECIALLY if the recipient has been struggling in their given tasks.
It's easy to say "ignore them", but I know it's F'ing hard sometimes. I have a shit-ton of respect for you PB, so keep don't what you're doing.
Best,
C-
Last edited by Charlie67; 05-27-2019 at 05:33 PM.
Female Member
I haven't posted in a few days... Saturday night I had my cheat meal then a back workout. The cheat meal was heavy on carbs and I had plenty of energy to workout. I usually do my cheat meal as my last meal of the day but wanted to see how I feel having it midday. I'm curious when other people have their weekly cheat meal, those of you who do.
I have a love/hate relationship with cheat meals. Love bc obviously. Hate bc I have an all-or-nothing mindset and tend to overdo it. Also hate bc carb cheats just make me crave more carbs. Fat cheats are better in that respect.
Sunday morning I did 12 minutes HIIT and 18 LISS, skating. Sunday night I did hams.
Monday night I went to bed around 9pm and basically hibernated. Man, I needed that! I had only 3 hours the night before, and I'm a 9-hour-a-night person.
Monday was a full rest day.
Tuesday, no cardio. Did 20 sets chest and 5 glutes, and 3 abs.
Today I ran for my cardio. 12 minutes HIIT and 18 LISS. I have back tonight.
Sticking to my diet 100%
I have a few pounds of chicken to cook up tonight.
Last edited by PeanutbutterDC; 06-06-2019 at 01:14 AM.
Senior Member
So have you started that new routine from your coach yet? The one I freaked out about how many sets you were doing lol
Female Member
Yup! Started it that day. It wasn't more than I'm used to. Wanna see volume? Check out what Kitty and Leggodess do!
Senior Member
How you like it so far??
Senior Member
I can’t do that much volume. Depending on the day I vary between 12-20 sets. After about 75 mins of working out I know I’m pretty much done. I usually do 60 mins total.
How long are your workouts taking?
Female Member
Usually 60-75 minute range. If I get talking, longer. I take very short rests. Usually just long enough to switch the plates, and drink some water. I try to work 45-60 seconds before I fail, and rest 45 to 60 seconds. Sometimes the work is closer to 25 seconds though.
I like the split and the volume
Last edited by PeanutbutterDC; 06-05-2019 at 11:43 PM. Reason: Typo
Knowledgeable Member
I LOVE my cheats... I don't always do it on the same day, or at the same time. Some days my cheats are breakfast, some days they're lunch, sometimes they're dinner, based on family and work obligations. I too have that "all or nothing" mindset, so if my cheat meal is breakfast... I have to be very diligent the rest of the day or things go to hell fast.
I do one genuine CHEAT meal a week, and then one meal where I sort of just go over my calories but with some guidance from my macros for that day. But in both cases I tend to go into those meals (assuming they're planned and not impromptu) only having eaten protein for the day, saving my fat and carbs for that meal.
I'll be honest, I've had a hard time sticking to my diet the last few months. Lots of changes at work, and my kids are very active. But every morning I have good intentions for the day, even if in retrospect things went a little sideways.
The thing about having that "all or nothing" attitude we share is that it requires the dedication to get back on the horse following a bad day.
Keep at it PB, you're doing great!
C-
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