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05-01-2019, 05:15 PM #81
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05-01-2019, 08:35 PM #82
I've been using melatonin to help me sleep for a few months now, I was happy to ditch the prescription which just let me completely comatose. I hope it's working well for you too.
Keep up the good work PB.
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05-01-2019, 08:49 PM #83
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05-01-2019, 09:44 PM #84
Welp! This is why I don't lose weight...
I went way off my diet today. Gave in to the carb cravings I get when sleep deprived. Feeling sh!tty about it. I want to burn this feeling into my head so I don't make this mistake again.
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05-01-2019, 10:18 PM #85
Tomorrow you won't even see it's effects, except in the toilet bowl.
One binge does not = failure. Your metabolism is rev'd up. You'll burn thru those carbs.
If you're into self-punishment do some extra cardio. Take that extra fuel n push a little harder
You're just fine :-)
This too shall pass
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05-01-2019, 11:21 PM #86
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05-02-2019, 03:03 AM #87Productive Member
- Join Date
- May 2018
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- 1,886
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05-02-2019, 04:17 AM #88
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05-02-2019, 01:34 PM #89
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05-02-2019, 05:49 PM #90
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05-02-2019, 09:05 PM #91
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05-02-2019, 09:08 PM #92
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05-03-2019, 12:25 AM #93
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05-03-2019, 12:30 AM #94
Back on track today. Ran at the park for cardio: 20 minutes steady state, 15 HIIT
Chest (18 sets) shoulders (9 sets) abs (3 sets) calves (4 sets) glutes (5 sets)
Kept on diet 100%
Even took all my supplements.
The difference a good night's sleep makes!
In April I did only 6 cardio sessions. I plan on 12 or more in May, and including at least 10 minutes of HIIT in each
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05-03-2019, 02:58 AM #95Productive Member
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05-03-2019, 03:00 AM #96Productive Member
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- May 2018
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The exact reason I am on keto. That way I have to think twice before eating carbs having to worry about going through the keto flu again.
Not going to stay on it long though, seemingly impossible to build muscle wo carbs and my recovery is shit
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05-03-2019, 04:50 AM #97
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05-06-2019, 01:38 PM #98
Didn't log over the weekend but got a good back workout on Saturday (DOMS so good!), and shoulders and traps Sunday. Nice! No cardio over the weekend. Not enough sleep. Super busy with family and work.
Got to sleep in the morning. Yay, Monday! (Monday morning is my weekend)
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05-06-2019, 11:40 PM #99
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
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05-07-2019, 07:12 PM #100
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.
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05-09-2019, 09:47 PM #101
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
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05-09-2019, 11:46 PM #102
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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05-10-2019, 12:27 AM #103
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05-10-2019, 12:51 AM #104
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05-10-2019, 08:50 AM #105
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.
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05-10-2019, 02:02 PM #106
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???
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05-10-2019, 03:58 PM #107
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05-10-2019, 10:02 PM #108
You can build up strength quickly by doing some assisted (push off from a ball or stool) or shorten the lever by bending at the hip (kept stiff throughout the exercise). I wanna show off for you now: I did 12, 8, and 8 with minimal push off to assist. Love this exercise!
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05-10-2019, 10:10 PM #109
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05-11-2019, 02:55 PM #110
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05-13-2019, 12:41 PM #111
It was a good weekend. Diet was good. Sleep was good. Got my cardio yesterday and a decent chest workout. 125.2 this morning.
Have a great week, friends!
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05-14-2019, 02:08 PM #112
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
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05-15-2019, 08:35 AM #113
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05-16-2019, 01:55 AM #114
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).
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05-19-2019, 11:39 AM #115
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%
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05-19-2019, 09:02 PM #116
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05-20-2019, 12:35 AM #117
Dude! I know!
I posted my diet at the beginning of the thread.
I've been taking diet easy lately but I can be very disciplined. I had a diet coach up until a couple months ago. Around the time my prepaid was expiring my mother-in-law died (after a horrible 8 months of pancreatic cancer) and my dad (who is 95) was in the hospital and diagnosed with lymphoma and dementia. It was a rough time. I needed to take a break from everything and deal with my family and my mental health issues (depression, anxiety, chronic pain, opioid overuse)
So, things are getting back to normal. I fell into unexpected money and decided to use it to rehire my coach.
Current diet:
PF plan
Meal1: 2 whole eggs and 6 egg whites
Meal 2: 5 oz (cooked) chicken breast and 2/3 oz almonds
Meal 3: same as 2, or protein "ice cream" * and 2/3 oz almonds
Meal 4: 5 oz (cooked) top round steak and 2/3 oz almonds
Meal 5: 2 whole eggs and 6 egg whites
Also: 1 c veggies as a snack or with any meal
* protein ice cream is 49g Devotion protein, ice and water for 175 cal, 2.5g fat, 5.5g carb, 35g protein
PV plan
Meal 1: 9 egg whites
Meal 2- 5: 5 oz chicken breast
Allowed substitution: 5 oz beef for one meal, protein "ice cream"* for one meal
2 cups veggies
I take all the vitamins, too
I'll do PF or PV depending on my plans for the day and how I'm feeling
I'll post new diet when I restart with my coach within a few daysLast edited by PeanutbutterDC; 05-20-2019 at 12:38 AM. Reason: Add diet
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05-20-2019, 12:43 AM #118
Today's workout:
Abs 3 sets
Seated Armold press 5 sets
Side-lying db lat raise 3 sets
Standing cable lat raise 3 sets
Dual cable ant raise 4 sets
Cable rear delts 3 sets
Behind back cable shrug 3 sets
Plate loaded rotary calf 6 sets
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05-20-2019, 03:55 AM #119
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05-20-2019, 12:17 PM #120
Zero sugar. The protein "ice cream" is literally just Devotion protein powder, ice, and water.
The protein powder contains: whey protein isolate, micellar casein, medium chain triglyceride powder, fiber blend, natural flavor, salt, digestive enzymes, sucralose and ace k
I don't have a strong sweet tooth. Carb cravings when I'm exhausted, but the cravings are for any carbs, not necessarily sweets
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