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tholian8
02-27-2005, 05:03 PM
Welcome to my power training and sometime diet journal!

Background: 39 y.o. female (but not for long, I hit the big 40 in July). 5'2" and currently 90.5 kg although I have been up as high as 104.5 kg, which should not ever be allowed in a woman my height. tuttut I'm an American expat, originally from northern New Jersey but living in NW London for the last 3 years. I'm sure as things progress here, the reasons why I moved will eventually come out. ;)

I've been lifting weights since 1987, and I've always been more interested in how much weight I could lift rather than in how I looked, but I do have a certain amount of vanity--that is to say, I won't allow myself to become a total farking fatass. I have been one before, and I can't face the mirror when that happens.

Currently, in the gym, my raw maxes are: Bench 64 kg, Squat 92.5 kg, DL 105 kg. I had quite a bit more in me on the squat max day but I had to quit for lack of spotters.

Just joined a PL gym with all appropriate equipment and am looking forward to making gains there. I've been training Westside style for 2 weeks and I've already close-gripped 62.5 kg, which is light-years beyond my previous CG max. Haven't tested my "normal" grip yet but am looking forward to it!

This is the chronicle of my attempts to increase my strength as much as possible while dropping weight classes in a controlled and sensible manner. I'm not sure yet of the best strategy--perhaps a "bulking" and "cutting" style will be suitable for me, perhaps not--but I'm open to suggestions.

My first goal is to drop from SHW to reliably below 90 kg. That shouldn't take too long but even with this small amount of fat to lose, I'm going to have to do some cardio and be really disciplined about diet. I have a very stubborn body that likes to hold on to the fat.

For the lifts, I have a "natural" deadline coming because I'm leaving to visit my family in the US at the end of March. By that time, I'd like to be benching 68 kg and squatting 100, both raw. I'm in the process of changing my deadlift style so I'm not sure what I want to see there. I'll have to play it by ear--or maybe someone more experienced has some advice for going from sumo to conventional?

Training Today

...consisted of one hour's fast paced walk in the park around the corner from my house (with music blasting in my ears, otherwise I could not endure the hellish boredom). Tomorrow is my day off, then Westside training will resume with max effort squat day on Tuesday.

Macros Today

Calories: 1951
Protein: 182.2
Carbs: 127.6
Fat: 56.5

across 3 meals and 3 snacks.

andy51
02-27-2005, 05:16 PM
Good luck... :spam:

Isaac Wilkins
02-28-2005, 06:15 AM
To go from sumo to conventional you're going to have to strengthen your erectors a lot more.

Sumo is all about the leg drive, and conventional takes some of that out.

Work on Romanian deadlifts or Dimel deadlifts with a conventional stance. Also hyperextensions, reverse hypers, and pull-throughs as some assistance choices.

tholian8
02-28-2005, 11:14 AM
Thanks, I'll adjust my program to hit the erectors more. I've got a workout planned for tomorrow and will report back.

tholian8
03-01-2005, 07:28 AM
ME Squat/DL Day

Low Box Squat

warmup: 4 x 20,5 x 42.5 (44, 93.6 lbs)

5 x 52.5 (115.7 lbs)
3 x 62.5 (137.7 lbs)
3 x 72.5 (159.8 lbs)
3 x 77.5 (170.8 lbs)
--put on belt--
1 x 82.5 (181.8 lbs)
1 x 87.5 (192.9 lbs)
1 x 92.5 tied my free-squat PR (203.9 lbs) bad form coming off the box, leaned forward and turned it into a bit of a good morning, but I got it up.


Romanian Deadlift

w/u: 4 x 20 (44 lbs)

8 x 60 (132.2 lbs)
4 x 70 (154.3 lbs) grip gave out
5 x 70 straps
5 x 80 (176.3 lbs) straps
4 x 90 (198.4 lbs) straps


Wide Parallel-Grip Lat Pulldown

w/u: 5 x 35 (77 lbs)

8 x 50 (110 lbs)
8 x 50
8 x 50
6 x 50 grip gave up again, back could have done it


Cable Crunch

15 x 9 (19.8 lbs)
--switched cables--
12 x 50 (110 lbs) ah, that's better ;)
10 x 55 (121 lbs)

NOTES

Next time I'll set up inside the power cage in case I need to dump the bar. I really wanted to try 95 kg but was conscious that I might miss it and there was just nowhere to dump it off the way I was set up--and, admittedly, I was tired and too farking lazy to fix it right then. So, knowing myself, I'll just remove laziness as an excuse by setting up properly next time.

I don't like using straps but I want to hit glutes, hams and erectors really hard with RDL's and the grip is the limiting factor. I don't use straps for any other pulling.

tholian8
03-01-2005, 07:41 AM
Other news...there is a PL competition in September that I'm going to shoot for. There is actually one at the beginning of April too, but I'll be in the States during that one. Damn.

So I now have a fire under my ass to get my form right, my lifts up and my weight down in the next six months.

briancurran01
03-01-2005, 07:43 AM
welcome to journal land...nice strength you got going on

neartaigh
03-01-2005, 02:28 PM
You RDL'ed more than me the other day...that cannot be allowed...so off I went to the gym today vowing to beat it.

So thank you for inspiring a great workout for me today. Box squat of 92.5 and RDL of 90 x 5, 203 and 198 lbs respectively.

Your welcome. But, you know this means war. ;)

I`m scheduled for RDLs on Saturday. And for conventionals tomorrow. We'll see who gets to be queen of this pond. Heh heh.

Miss Rezza
03-01-2005, 03:05 PM
I have a very stubborn body that likes to hold on to the fat.


.... sounds very familiar! :cry:


Great journal you got in here gal. Goodluck with all your goals!!

Miss Rezza
03-01-2005, 03:09 PM
oh and btw, i love the fact that you use kilograms in here!! :clap:




that is all.

tholian8
03-01-2005, 04:36 PM
B: Coffee w/Half Cream (equivalent to half-and-half in the US); Protein shake
Pre-WO: 45g carb "bump" with Viper carb drink
PWO: Protein shake--I don't normally take carbs in PWO because I'm insulin resistant and PWO carbs tend to make me hold on to bodyfat
S: Tuna salad made with extra-lite mayo and yogurt
D: Lemony Cod over Spinach/Garbanzo Bean Sauté

...and, I must admit, a few Lamb's Navy Rum (http://www.lastorders.com/spirits/rum/lambs_navy.htm) & tonics, because my partner's ADD was driving me farking nuts today. I shouldn't have, but I didn't blow out my calories either.

macros

Calories: 2143
Protein: 164.1
Carb: 137.3
Fat: 40.9

...across 5 meals and several drinks. :rolleyes:

tholian8
03-02-2005, 03:29 PM
menu

B: Pre-walk coffee w/Half Cream
S: Protein Shake
L: Chili Beef Wrap
S: Tzatziki Chicken Wrap; Grande Latte from Starbucks
D: Boeuf Bourgignon, crock pot version which I had set up before leaving for the opera house. (I suppose I should explain that--my other half is an opera singer. I'm a musician also, but I am not in this particular opera. ;) ) Most of a baked potato, with a little butter. Also had a couple glasses of light red wine with dinner, which put calories over the top. Shame on me, I should have either not had the latte or not had the wine. :rolleyes:

macros

Calories: 2227
Protein: 163.7
Carbs: 169.6
Fat: 59.3

Training Today consisted of a 40 minute fast paced walk, after coffee but before eating.

neartaigh
03-02-2005, 08:29 PM
Hey there!

In the spirit of competition, I tried a 1rm today on deads. 225lbs.

You still whoop me on squats though. ;)

-j

Patz
03-02-2005, 10:05 PM
your lifts are impressive..makes me want to hit it harder so you dont catch me

tholian8
03-03-2005, 08:28 AM
mrelwood: Thanks. <blush>

neartaigh: Now you ARE getting close; don't know if I'll be able to beat you now that I'm trying to change DL styles. :omg:

Today is an official Crap Day. I made the mistake of having coffee at 5 PM yesterday--stupid!

Was up till all hours, slept badly when I finally did get to sleep, and woke up about noon today. ME Bench workout must be postponed till tomorrow. The way I'm feeling, I probably won't even get my walk in but I am still holding out hope that I'll feel a bit less "wrong" in a couple of hours. My body clock is all screwed up.

tholian8
03-03-2005, 02:28 PM
Training

45 min. fast paced walk in park. Was going to do ME Bench today but there was just no way, so I'll have to do it tomorrow.

menu

B: Coffee w/Half Cream
L: Seafood Sauté over Fusilli
D: Pan-Seared Salmon with Soy/Honey/Mustard sauce; steamed broccoli; brown rice
Snacks: Ryvita crackers w/natty PB

Don't really know what the macros are today because I was a complete and utter lazy arse and didn't bother to write stuff down. I'm guessing ~2000 cals, probably not enough protein and too much fat since I had the brilliant idea of eating a bunch of Ryvitas and PB this afternoon.


Took 3g Melatonin because damn it, I intend to be asleep by 11 tonight.

Patz
03-03-2005, 03:21 PM
You should just get used to having coffee all throughout the day. I can drink a cup at 9pm and be asleep at 11 if I want, but I drink 2-3 cups througout the day. Of course, I could pretty much sleep anytime I want I guess ... :(

tholian8
03-04-2005, 08:32 AM
Close-Grip Bench

w/u: 8 x 20, 5 x 40 (44/88 lbs)

3 x 50 (110 lbs)
3 x 55 (121 lbs)
3 x 57.5 fell apart with close grip, lost it over my head, changed to reg. grip for 1-rep maxes
1 x 57.5 (126.8 lbs)
1 x 60 (132.2 lbs)
1 x 62.5 (137.8 lbs)
1 x 65 PR (143.3 lbs) spotter touched bar at sticking point but did not assist

Skull Crushers w/Tricep Blaster Bar

w/u: 5 x 10 kg bar (22 lbs)

10 x 22.5 (49.6 lbs)
8 x 25 (55 lbs)
8 x 25
2 x 27.5 (60.6 lbs)
8 x 25


Medium Parallel-Grip Lat Pulldown

w/u: 5 x 30 (66 lbs)

8 x 50, 8 x 50 (110 lbs)


At this point I gave up. With a cold coming on I was a bit weak and I just don't want to push things--remembering being flat on my back for six weeks last year because I refused to stop training when I was getting sick. I got a really hideous bronchitis and I still have a few breathing problems because of it.

NOTES

I need wrist wraps.

Also, I would have done seated cable row except for the fact that some giant person apparently put a crapload of plates on the stack and SNAPPED the cable. Impressive. :o

tholian8
03-04-2005, 04:49 PM
B: Coffee w/Half Cream; Quick Tuna Pasta
S: Post-WO protein shake
L: Sautéed Shrimp Diablo (known as "Thing" in our house)
D: Lasagna; Green Salad with Balsamic Vinegar and Bacon

Not sure of macros--although the lasagna was homemade, I made it for a party and neglected to keep track of the ingredients. :(

I'll see how this cold progresses (or FLEES) and will plan my cardio for the weekend accordingly.

Patz
03-05-2005, 12:44 AM
Close-Grip Bench

w/u: 8 x 20, 5 x 40 (44/88 lbs)

3 x 50 (110 lbs)
3 x 55 (121 lbs)
3 x 57.5 fell apart with close grip, lost it over my head, changed to reg. grip for 1-rep maxes
1 x 57.5 (126.8 lbs)
1 x 60 (132.2 lbs)
1 x 62.5 (137.8 lbs)
1 x 65 PR (143.3 lbs) spotter touched bar at sticking point but did not assist

Skull Crushers w/Tricep Blaster Bar

w/u: 5 x 10 kg bar (22 lbs)

10 x 22.5 (49.6 lbs)
8 x 25 (55 lbs)
8 x 25
2 x 27.5 (60.6 lbs)
8 x 25


Medium Parallel-Grip Lat Pulldown

w/u: 5 x 30 (66 lbs)

8 x 50, 8 x 50 (110 lbs)


At this point I gave up. With a cold coming on I was a bit weak and I just don't want to push things--remembering being flat on my back for six weeks last year because I refused to stop training when I was getting sick. I got a really hideous bronchitis and I still have a few breathing problems because of it.

NOTES

I need wrist wraps.

Also, I would have done seated cable row except for the fact that some giant person apparently put a crapload of plates on the stack and SNAPPED the cable. Impressive. :o


Those close grips are sick. I've only been doing close grips about a month but I bet my 1rm is only around 130lbs. You're right with me on skulls as well..I gotta do like Emeril and kick it up a notch!

tholian8
03-06-2005, 05:23 AM
Still have the annoying cold. No training today. I hate it when I can't train, but no good will come of trying to tough it out--I'll just get sicker later.

<sigh>

tholian8
03-06-2005, 07:22 PM
Was ravenous all day long, and just sort of gave up.

~woke up very late owing to partner's opera premiere last night, late-night kebab (another dietary sin for which I am sure I will soon atone) and general party atmosphere~

B: Coffee w/Half Cream/Fusilli w/Sun-dried Tomatoes and Parmesan Cheese
L: Natty PB on Ryvita "Breaks" Cracker (sweetened with currants and brown sugar, those particular Ryvitas)
D: (surprise goin' out with hard-to-pin-down friend!) Pan-Fried Cod over Potatoes in Garlic-Cream Sauce; small mixed salad w/oil and vinegar dressing; half slice of chocolate torte with whipped Double Cream (Double Cream is a UK delight, nothing they have in North America compares to the sheer fatty pleasure of this stuff). One glass white wine.

Funnily enough, conversation included my idea about losing 20 lbs in the next six months. Off to a rather inauspicious start, I think.....

neartaigh
03-06-2005, 07:30 PM
Oooooh!!! How was the premiere?? *Imagines valkyries deadlifting*

I take it an oreo double cream isn`t the same thing? Heh heh ;)
(If you and Built can pollute my journal with lots of talk about bad evil junk food, I can surely drop a little oreo reference in yours.)

tholian8
03-06-2005, 07:38 PM
Hydrox. Only Hydrox. Which I understand no longer exist?

tholian8
03-06-2005, 07:39 PM
As for the premiere, the singing from all concerned was fantastic--there was a lot of booing for the director, though, which was not altogether undeserved. There were some really questionable production ideas in this.

Patz
03-06-2005, 09:58 PM
Opera rocks..Although I've only seen "Figaro," and "Candide"..of course Candide being an Operatta may not count.

tholian8
03-07-2005, 03:58 PM
Okay...I think I am better enough that I can hit the gym tomorrow.

Plan is to do speed squats on the low box...10 sets of 3 at 60 kg (132 lbs). If I try that I figure I'll know by the third set whether or not I'm actually over the cold. ;)

Focused70
03-07-2005, 04:26 PM
boeuf bourguignon.... :drooling:

thought I'd peek in here just for kicks...

Stash

tholian8
03-08-2005, 07:44 AM
DE Squat/DL

Speed Squat (low box)

10 x 2 x 60 kg (132 lbs)

2 x 3 x 50 (110 lbs)


Speed Deads

narrow sumo: 3 x 2 x 60
conventional: 3 x 2 x 60


Reverse Hyperextension

3 x 5 x strap only, no plates
2 x 5 x 5 (11 lbs)


Towel Sit-Up

3 x 20 holding 15 kg plate (33 lbs)


Standing Calf

12 x 10 on stack; 12 x 11; 12 x 12


Side Bends

2 x 10 x 22.5 (50 lbs)


NOTES

Squat: Felt weak today--prob. from getting over cold. Speed was NOT good until the last 3 or 4 sets. I wonder why? Maybe my CNS got warmed up finally. Lowered the weight after 10 sets and really blasted up 2 sets of 3, and felt better about the whole thing. Might just have to deal with the ego damage and lower the farking weight next time.

Deads: Still waffling between sumo and conventional. My speed on conventional is WAY faster--60 kg just FLIES up and feels like nothing. Whereas even with a narrow sumo, breaking the bar off the floor is a slight bit of a chore even at 55% of max weight. Maybe I'll do conventional deads for my ME exercise next week and see how much, if any, of that speed translates into bigger numbers. I've never maxed out on a conventional dead. Note to self, get wrist wraps THIS WEEK.

Reverse Hypers: This was the first time I've ever done this ex so I just eased into it. Well, I say "eased" into it but given the way my back, ass and hams were feeling when I got done, I think I will probably be feeling the punishment for at least part of the day tomorrow.

Calf Machine: My first time on this at the new gym. The machine is so old and well used that the weight stack labels are totally worn off, so I just have to count the plates.

Abs: Getting a lot stronger and grip is really coming along on the side bends.

General: It will be interesting to see what happens to my strength when I change my diet around a bit (as of today). I've been eating too many carbs and it's just not working for me to get rid of the blubber.

tholian8
03-08-2005, 02:39 PM
menu

B: Coffee w/Half Cream; protein shake
PWO: Protein/carb shake
L: "People Kibble" (brown rice/cottage cheese mix)
S: Cottage cheese on Ryvita crackers
D: Chicken Poached in Lemon Butter (Julia Child recipe, from The Way To Cook); steamed green beans

macros

Calories 1657
Protein 172
Carbs 90.6
Fat 40.9

Other randomness: My peace lily is blooming. It hasn't bloomed in 3 years. I am happy.

Peace Lily pr0n (not my lily, mine is not open yet):

http://www.psa-photo.org/regions/Barb-peace-lily.jpg


And about the reverse hypers I did earlier today, I only have this to say....

OH MY GOD! MY ASS!

tholian8
03-09-2005, 06:26 AM
Cardio: 55 minute fast walking.

My glutes, hams and lower back are absolutely KILLING me today, and I deliberately took it very easy on those reverse hypers. Wow.

Chubrock
03-09-2005, 06:31 AM
Nice lookin journal Tholian. Looks like ya know your stuff. Any particular goals you have?

tholian8
03-09-2005, 05:21 PM
Chubrock: I just started serious PL training after many years of sorta "halfway between BB and PL" training. I have my first meet coming up in Sept. Right now I am trying to drop a weight class while cleaning up my form--and if my maxes go up, that's fine too. So far they seem to be improving slowly.

tholian8
03-09-2005, 06:26 PM
menu

Got up late.

B: Pre-cardio coffee w/Half Cream
L: Natty PB
D: Salmon sashimi; tuna nigiri; salmon nigiri; crabmeat and eel roll; spicy tuna hand roll; salmon skin roll; vegetable gyoza. A bit of sake.
S: Greek yogurt w/1 scoop protein powder and some fresh raspberries

I truly have no idea what the macros were for this day.

Really had some trouble walking because of those damned hypers

neartaigh
03-09-2005, 07:19 PM
mmmmmm......sushi.

Patz
03-09-2005, 08:06 PM
What is up with all this gourmet food? I swear I tune in here just to see what you had for dinner!

tholian8
03-10-2005, 09:59 AM
DE Bench Workout

Flat Bench Press @ 65% of 1RM

w/u: 4 x 20 (44 lbs)

6 x 3 x 42.5, 4 x 3 x 43.5 (94, 96 lbs)

45 sec rest between all sets


Skull Crushers w/Tricep Blaster Bar

w/u: 4 x 10 (22 lbs)

10 x 20 (44 lbs)
8 x 22.5 (50 lbs)
8 x 22.5
8 x 23.5 (52 lbs)


Hammer Strength Plate Loaded Row

10 x 40 (88 lbs)
8 x 60 (132 lbs)
6 x 60
5 x 60
5 x 60


Seated Dumbbell Press

8 x 15 PR reps (33 lbs)
5 x 15
5 x 15


Standing Alternating Dumbbell Curl

1 x 15 (33 lbs)
8 x 12.5 (27.5 lbs)
6 x 12.5


Rotator Cuff

15 x 2.5 (5.5 lbs)
12 x 2.5


Cable Pushdown with V-Handle

10 x 25 (55 lbs)
8 x 27.5 (61 lbs)
6 x 27.5 drop to 4 x 25


NOTES

Bench: This is surprisingly difficult to do. My wrists are really feeling it on these speed days and I am going to have to break down and use wrist wraps. Last time I maxed, my wrists were the weak point and I could have done at least 2 1/2 kilos more than I did. :rolleyes:

HS Row: This killed my lats. I think it'll be good for me. I wouldn't have used it except that the seated cable row was broken. Now I'm glad. :)

Triceps generally: Feeling a lot stronger. Hopefully this will make a nice difference on my next ME workout.

Shoulder press: I normally don't make a big deal of reps PRs, or even acknowledge them, but I have been chasing the 15 kg dumbbells for almost a YEAR and I am damned proud that I finally did 8 of those farkers.

Bicep: ...and after ages of trying I finally got one good-form bicep curl with the 15s. Unfortunately it was only 1 of them. :rolleyes: Might have to bring my duct tape along to the next workout and tape some mini Olympic plates to the sides of the 12.5s so I can work up to 15.

I'm now going to get my arse out there and do a 45-minute walk before it gets dark.

neartaigh
03-10-2005, 10:23 AM
DB curls are looking very impressive Tholian-- My biceps are so sad and little. :(

What is the HS Row, btw? I`m always looking for new fun ways to torture lats.

tholian8
03-10-2005, 02:51 PM
Witty Banter

mrelwooddowd: Ah yes, the food. Well, that's why I've always been a fatass. I like good food, and I like to drink. Lots of people like that stuff, of course--but I am blessed (or cursed) with the ability to cook very well, and a talent at choosing wine. Good thing I prefer powerlifting, because with my eating habits, ain't no way I'm getting down to 10% BF any time soon, or whatever it is that a female BB has to get down to.

neartaigh: I was using this, more or less:

http://us.commercial.lifefitness.com/resources/category/1/1/2/2/images/popup.full.HAMMERSTRENGTH-HS-ILROWING-01CO.jpg

menu

got up very late. Needed the sleep, since I can't seem to get to bed before 2, but still....

B: People Kibble (brown rice/cottage cheese mixture)
PWO: "Creamsicle" shake (vanilla protein powder w/Viper orange flavored carb drink)
S: Milano Salami w/Cream Cheese
D: Salmon w/Aromatic Vegetables; some white wine.
S: Half protein shake because I was pitifully low on protein

Wine Review: Sainsbury's Australian Riesling (£5, not available outside the UK) A sweet smell, and sweet when it first goes in the mouth, but unlike a German Riesling the taste quickly breaks into citrus acidity. Excellent with the fish, which had been poached in vermouth. The wine really picked up the slight sweetness that the vermouth had imparted to the veg.

macros

Calories: 2075
Protein: 139.2 still pathetic, but not as bad as it would have been
Carbs: 80.6
Fat: 80.4

Deep Thoughts: I got some training news today, which is making me tweak my diet. I need to lose the weight NOW, over the next 2 or 3 months as much as I can manage, rather than try to do things oh-so-slowly over a 6 month time period. The reason is that when I go into my meet buildup, I am going to have to EAT to support that. It won't do me much good to be dieting then. So if I want to make weight I need to do it right away.

Yay! Back on LOW CARB! Goodbye 1% cottage cheese, hello lamb chops!

I know from YEARS of experience that low carbing it is the only way I can reliably lose fat, so here we go again. In a way, this is strangely comforting. I know how to eat well on lowcarb. On a more typical "athlete's diet," I don't get to eat so well, although I don't have to worry about carbing up my workouts.

So it's back to the carb cycling. I cannot lift on an Atkins-style severe ketogenic diet, I've got to have more carbs than that or there's no point in even bothering to go to the gym.

Calories will be cycled as follows: Lifting days, <=2100. Rest and cardio days, <=1850. Carbs <100/day with the vast majority of carbs coming around workouts on lifting days, and in midday meals/snacks on non-lifting days.

One free-for-all day per 8-day cycle. In practice, this usually works out to a free meal rather than a whole day of debauchery.

We'll see how this goes.

Pup
03-10-2005, 02:56 PM
Dieting...yay!

;)

tholian8
03-10-2005, 03:31 PM
Hey, my inline image didn't happen. Will fix that now.

Focused70
03-11-2005, 11:13 AM
sushi

:drooling:

And I was thinking of getting some last night too...

woo on the PR and teh curl jockette session. :thumbup:

Stash

tholian8
03-11-2005, 11:52 AM
menu

B: Coffee w/Half Cream
S: Milano Salami w/Cream Cheese
L: 2 hot dogs w/mustard, no bun
S: Protein shake
D: Brisket pot roast (haven't eaten this yet--it is in the crock pot cooking itself now)

macros

Calories: 1621
Protein: 113.7 pitiful! must do better today!
Carbs (net): 18
Fat: 117.1

Miss Rezza
03-11-2005, 10:44 PM
Awesome sessions in here tholian!

Goodluck for your cut. Sux that you're gonna have to take the low carb route.... but hey, if it works for ya.

We can be cutting buddies!! lol. Oh what fun!! ;)

tholian8
03-12-2005, 04:54 AM
Pounds to go: 17.4

I can do this.

Was going to lift today, but I think I'd better give the TKD a couple more days to really take hold. If I start carb-bumping today, that just prolongs the induction flu. So I'll do my walking today and tomorrow, and hit the gym for ME Deads on Monday.

tholian8
03-12-2005, 03:39 PM
Witty Banter

Miss Rezza: Yay, cutting buddies! Misery loves company, y'know! :D

menu

B: Pre-cardio Coffee w/Half Cream
L: Quick Tuna Pasta Sauce (without the pasta!)
S: Protein shake
D: Leftover brisket pot roast
S: Crustless Quiche Lorraine; couple glasses white wine.

macros

Calories: 1856
Protein: 160.4 much better
Carbs: 26.4
Fat: 73.3

Deep Thoughts: I'd forgotten how damn easy it is to low carb. I mean, I was bored :boring: so I made something delicious that was completely on my diet, and I got to feel virtuous for using up some leftovers too.

Was at my favorite coffee merchant (http://www.hrhiggins.co.uk) today and they had Irish Coffee glasses on half price sale, so I bought two. Very classy tall glasses with stainless steel holders. I see Irish Coffee in my very near future, like maybe tomorrow while I'm defrosting the freezer.

The great thing is that Irish Coffee is perfectly legal on a low carb diet. Whisky has no carbos at all, and you would not believe the whipping cream you can get in this country! 50% butterfat! :drooling:

Patz
03-12-2005, 04:02 PM
Tholian, what was the name of the Opera? I looked on the Guardian website, and clicked on one of the reviews but the browser died on me and I went to bed. I figured it had to be the newest one, since new Opera's don't premiere very often.

Also, are you the KISS horn player? That's an interesting avatar.

tholian8
03-12-2005, 04:06 PM
It's Die Walküre, and she is in it, but has not been named in any of the reviews. She is one of the 8 lesser Valkyries.

I'm a horn player, and I love KISS, but I'm not the KISS horn player. I just love that picture. :D

Patz
03-12-2005, 09:55 PM
It's Die Walküre, and she is in it, but has not been named in any of the reviews. She is one of the 8 lesser Valkyries.

I'm a horn player, and I love KISS, but I'm not the KISS horn player. I just love that picture. :D

Just to be in an opera is sweet. I've heard some amazing voices. When I saw Candide performed by Opera Boston, the woman playing Cunegonde just blew me away. "Glitter and Be Gay," as I'm sure you are aware, is a place to show off. She did just that. Hearing voices like that, and some of the others I've heard including some of the fantastic broadway performers, just makes me want to gag when I hear someone on TV talking about how great Jessica Simpson's voice is (or insert most any performer on the charts). There are good voices out there and I know they're meant for different purposes than someone doing Candide, or even a full-on opera singer with incredible diaphram power , but it bugs me that crappy artists get all the glory. I'd like to see more real singers and musicians getting some exposure in the mainstream, and more opera and quality art in schools. Society is going down the toilet, and lack of arts funding is a major contributor to that.

Patz
03-12-2005, 10:09 PM
Hmm..they didn't like it much, huh? Damn critics.

tholian8
03-13-2005, 05:04 AM
Hmm..they didn't like it much, huh? Damn critics.

No, they didn't. Only one of the British papers had a positive review. Most of the scorn was directed at the staging, and to be quite honest I largely agreed with the criticisms of the director and the set. The singing was fantastic, but I was rolling my eyes at the staging during a lot of it.

Bryn Terfel was mind-blowing as Wotan; truly great singing.


Hearing voices like that, and some of the others I've heard including some of the fantastic broadway performers, just makes me want to gag when I hear someone on TV talking about how great Jessica Simpson's voice is (or insert most any performer on the charts).

...reminds me of this:

http://img.photobucket.com/albums/v50/tholian8/db050225.gif

tholian8
03-13-2005, 03:22 PM
pounds to go: 17.0 w00t! trend moving down! (I should mention that my daily weight report is based on my rolling average as reported in my little "Hacker's Diet" Palm app.)

Training Today: 20 minutes "near maximal intervals" in the following pattern...25 sec run, 5 sec slow walk, repeat ad nauseum.

menu

B: Coffee w/Double Cream; :drooling: 1/8 crustless quiche from last night
S: Protein shake
L: More crustless quiche
S: Yet more crustless quiche (it is really very good)
D: Roast Chicken with Two Lemons (http://www.wchstv.com/gmarecipes/roastchickenwit.shtml); brussels sprouts; broccoli. Some white wine.

macros

Calories: 2067 oops
Protein: 149.7
Carbs (net): 13.2
Fat: 100.0

Wine: La Cuvée Mythique, Languedoc 2003, £5.99 (~9.50) This is a fine table wine; not overly complicated, but interesting enough to improve a simple meal of roast chicken and green veggies. A sharp and oaky first impression quickly gives way to grape, honey and a slight nutty flavor. Goes well with all chicken dishes.

Deep Thoughts: Today I defrosted my freezer. This is a pretty big production, so I'm very glad that it's done.

Must change my Northbridge fan before I leave for the US in a couple weeks. It's making gross noises, but it eventually spins up to speed and the system isn't running hot. I've got the replacement fan right here, but I'm chicken of actually changing out the fan because I'm afraid of cracking the motherboard. (I have an Abit IC7-Max3, for any hardware geeks out there, and I'm not overclocked. Yet.)

I should just strap my balls on and change the fan. I'm properly backed up, and if the damned thing cracks then it cracks, and I'll have to get a new MB. Annoying, but not a huge farking deal.

neartaigh
03-13-2005, 04:00 PM
Yay!! Diet Progress AND Irish coffee....what`s better than that?

Sorry to hear about the bad reviews....at least they weren`t bad reviews for G. :)

Now that the weather is improving, I may have to try your max interval run/walk thing. I`m getting damned tired of the various cardio equipment. I suppose I will need to get a stopwatch or something though to make sure I don`t quit after 5 minutes.....

tholian8
03-13-2005, 05:18 PM
http://img.photobucket.com/albums/v50/tholian8/PeaceLily.jpg

Patz
03-13-2005, 11:47 PM
No, they didn't. Only one of the British papers had a positive review. Most of the scorn was directed at the staging, and to be quite honest I largely agreed with the criticisms of the director and the set. The singing was fantastic, but I was rolling my eyes at the staging during a lot of it.

Bryn Terfel was mind-blowing as Wotan; truly great singing.



...reminds me of this:

http://img.photobucket.com/albums/v50/tholian8/db050225.gif

I like it.

tholian8
03-14-2005, 10:12 AM
Pounds to go: 16.7

ME Squat/Deadlift Workout

Conventional DL

3 x 60 (132 lbs)
3 x 80 (176 lbs)
2 x 90 (198 lbs)
1 x 95 (209 lbs)
1 x 95 again
1 x 100 PR for this style (220 lbs)
1 x 105 miss


High Back Narrow-Stance ATF Squat (the bodybuilding squat)

w/u: 3 x 20 (44 lbs)

5 x 50 (110 lbs)
5 x 50
4 x 60 (132 lbs) failed last rep completely, couldn't get out of the hole


Romanian DL

5 x 60 (132 lbs)
5 x 60
5 x 60
5 x 65 (143 lbs)


Hammer Strength Plate-Loaded Row

my weight was wrong last time, it was 20 kg less than what I wrote down. I realized this today.

6 x 40 (88 lbs on carriage, don't know how much carriage weighs)
5 x 40
5 x 40
5 x 40
4 x 40


Towel Sit-Up

4 x 20 x BW


NOTES

Deads: Pleased that I am pulling almost as much as my Sumo max. The weights flew up until I hit 100--that one didn't exactly fly, but it did go up without undue effort. I broke 105 (my sumo PR) off the floor and probably could have ground it up, but I didn't have a good feeling about getting it up safely so I didn't go for it. I'd like to strengthen my back a bit more before I feel comfortable about grinding up a deadlift. I'll be getting some real help soon and will also feel better about going for it if there's somebody watching who knows what they're doing.

ATF Squats: These blew. Really surprised me since I can power-squat 30 kgs more than that without being in the slightest danger of failing. But ATF narrow stance is a whole other matter. ;)

RDL: Very weak on these today. I was totally wiped by the time I got to them.

General: I blame the low carb diet for all of this. I did a carb bump of 50g before lifting, but I ran out of gas after maxing on the deads. Oh well. I'll lose the farking weight and then I can carb up and put the lifts way up. In the meantime...form, form, form. :rolleyes:

neartaigh
03-14-2005, 11:07 AM
Nice! We are neck and neck it seems.

Just how narrow is your narrow stance ATF? I usually have my feet just at shoulder width for these. Any narrower, and I fall over-- even without weight...lol.

tholian8
03-14-2005, 11:10 AM
Just how narrow is your narrow stance ATF?

About shoulder width. Any narrower, and my knees can't take it. My left knee was bitching anyway, during today's session.

tholian8
03-14-2005, 02:37 PM
menu

B: Coffee w/Half Cream; Milano Salami w/Cream Cheese
S: "Viper" carb drink
PWO: Protein shake
D: birthday dinner for my partner! Smoked Salmon; Broiled Lamb Chops; Boiled Spinach; Sautéed Potatoes. Some very good red wine. And as a special guest...Coconut Caramel Crunch from Kastner & Ovens (http://www.jancisrobinson.com/nick/n1225).

macros (estimated)

Calories: 2400
Carbs: 160
Protein: 145
Fat: no idea

Wine: Chateau La Vieille Cure, Fronsac 2000 This is a Robert Parker "90" rated wine, and I saved it for a special occasion. I don't always agree with Mr. Parker, but I also can't afford his high-rated wines most of the time, and this one was (relatively) reasonable in price.

First and foremost, this wine is huge. Parker favors big, fruity wines and this one certainly meets those requirements. A bracing, high-alcohol bouquet hits you first, then a load of black cherry laced with licorice and just a tiny bit of leather. The flavors are very well blended, smooth, and nicely "dark." I felt it was just a bit much for the lamb (I normally serve a Rioja with lamb), but it stands on its own wonderfully well. I think it might need a really fine roast beef--a Wellington or something like that.

And I do have to say, it went great with that damn cake. ;)

Deep Thoughts: I hate days when I have a crap workout. Even though I know it was probably 3 days of intense low carbing that caused me to crash and burn so badly on squats, it still sux to be/feel weak. Am tempted to go in for a Bench workout tomorrow, since I'm all carbed up now, but we'll see about that plan when I see what my DOMS is like tomorrow. I really worked those deads and I can feel 'em in my arse already. :clap:

tholian8
03-15-2005, 03:12 PM
menu

Woke up very late with annoying red wine hangover.

B: Coffee w/Double Cream
L: Milano Salami w/Cream Cheese
D: Tuna and Cottage Cheese mix (quick tuna pasta without the pasta)
S: More of the same
S2: Having been a good little dieter today I earned myself some Splenda-sweetened mascarpone.

macros

Calories: 1832
Protein: 165.6
Carbs (net): 46.5
Fat: 106.1

Deep Thoughts: Thought I was going to do cardio, so kept putting off meal, then hideous erector DOMS from Dead maxes showed up. So I didn't walk. <sigh>

Oh yes, and red wine hangovers sukkk, utterly. At least that was gone in a couple of hours--the DOMS took a lot longer. It's fading now, though. (Conclusion: my liver is in better shape than my back. :thumbup: )

Pounds to Go: Still 16.7 as of this morning.

This is one of the days when I really, REALLY hate dieting. I want to be able to stop counting s#!t and just eat whatever I feel like. But not paying attention and letting my taste buds dictate my diet choices is exactly how I got myself up to <shudder> 234 lbs at one point. Now, I am a very short woman--I don't care how farking strong I am, there is absolutely no excuse for a woman my height weighing that much.

Anyhow, I don't weigh anywhere near that much anymore, but I still need to get off these 17 lbs. So, plodding onward I go....

</whine>

Tomorrow should be speed bench day, and I am really going to hit hell out of the assistance work. I'm sick of my bench being stuck in the 140s and would really like to break 150 before I leave for the States.

Pup
03-15-2005, 07:11 PM
*3 hell yeas on the strong liver*

You couldn't live where you do without a well trained liver.

tholian8
03-16-2005, 04:35 AM
Oh, S#!T! My cold is back, and I'm coughing this time and bringing up crap. I don't know where this came from--I was fine before.

No speed benching for me today, I guess. I'm just trying to be ultra careful because I made myself so sick last spring with an insane commitment to "pushing through" illness. Cost me some lung function, that did, which is not a particularly good thing for a horn player.

So I think today I will get in my park walk, which is not too taxing, and if it is a problem I will STOP and come home immediately--the advantage of being in the park which is right around the corner from my house, rather than at a gym where I would feel like, "Well I drove here dammit so I WILL finish." And then since I am not going to the gym this afternoon, there will be time for some horn practice.

tholian8
03-16-2005, 06:52 AM
Well, I did 45 min. in the park, and then I didn't feel well so I came home. Better than nothing. Guess I should eat some protein and fat now, and then go practice.

tholian8
03-16-2005, 03:45 PM
I feel entitled to this because my SO kicked some serious ass at an audition today. And that is an accomplishment worthy of celebration. Auditioning is really hard. I've done plenty of it in my time, I know just how horrendous it is.

However, I felt like crap all day, and I had that wonderful "I feel like s#!t therefore everything tastes bad and I cannot eat" thing going on, so calories were abysmally low until dinner and drinks. I mean, yes, I'm trying to take off some fat, but I didn't intend to be doing it like this. Be careful what you wish for, and all that....

menu

B: pre-cardio Coffee w/Half Cream
L: Attempted to eat 2 German hot dogs with mustard. Tasted FOUL to me and I gave up after half of one of them, and made a big protein shake instead. Got the protein shake down, at least.
D: mini-celebration!
Steak Diane; Steamed Baby Courgettes (zucchini, for the US contingent); Steamed Early Asparagus. Red wine.
S: Irish Coffee (made with decaf, otherwise in the traditional way)

macros

Calories: 1917
Protein: 96 ACK! HOW HIDEOUS!
Carbs (net): 23.4
Fat: 82

Pounds to Go: Still 16.7 according to today's average.

Deep Thoughts: I hate hate hate being sick. I am mad on training and all I want to do is drive to my gym that always smells of man-sweat (strong smell, but does nothing for me one way or the other, although I understand that some people really dig it) and bang out a hella workout. But the last time I did that while I was ill, I hurt my innards. Badly.

So I suppose the best I can do is "starve a fever," as it were. Did light cardio today for 45 minutes, didn't eat much 'cos I wasn't hungry, drank celebration drinks with diva GF, so shoot me, generally pleased that I didn't live on natty PB all day. Actually got up from bed (fantasy novel) and computer (blog and forum posting, among other things) and cooked a decent dinner.

Built
03-16-2005, 04:49 PM
I'm not a big fan of man-sweat either.

Except for MY guy. He smells great. But he's the only one. All the other guys' sweat smells ... well, not like roses.

:)

More protein tomorrow, young lady! tuttut

tholian8
03-17-2005, 03:07 PM
The good thing about being ill is that I don't get hungry.

menu

B: Coffee w/Half Cream; Milano Salami w/Cream Cheese
S: Protein shake
L: (many hours later) Butter Chicken
S: Fried Halloumi with Chili Flakes

macros

Calories: 1582
Protein: 145.4
Carbs: 23.2
Fat: 101.2

Deep Thoughts

None, really. I was pretty sick today. Yucky cough, felt nauseous all day and nasty things happening in the bathroom. Didn't intend to have calories this low, but considering how gross I felt, I did a pretty good job just getting this many in, and hitting the protein.

tholian8
03-18-2005, 01:32 PM
Felt like crap all day.

No training. Day off dieting (the latter was planned, the former just didn't happen because of not feeling well enough).

Hope I can throw this off soon; it sucks not to be able to work out.

tholian8
03-19-2005, 02:28 PM
Yet ANOTHER day of no training, not even cardio. I just have to get better. I'm not that sick, but I hurt myself so badly by rushing back into training last year before I was ready, and ended up spending months with an illness that probably would have only taken a few weeks if I'd handled it properly.

Diet is on hiatus until I'm well. Low carbing and carb cycling is just too hard on me if I've got some kind of infection. Not pigging out though--it would be hard, given the fact that the post-nasal drip makes eating a not-very-appealing proposition.

</whinge></whine></grumble>

tholian8
03-20-2005, 04:16 PM
http://img.photobucket.com/albums/v50/tholian8/LilySmall.jpg

Patz
03-21-2005, 09:09 PM
I still think your deadlifts are just sick. I picked up 225 today to hand it to my workout partner over the bench (dont have a rack just yet), and it's a good thing he takes it right away, cause 225 is no light weight ot be holding chest-high.

You are very strong...

tholian8
03-22-2005, 04:01 AM
I think I am actually starting to get well. I had some energy when I woke up this morning, and the cold has receded somewhat (although I still sound terrible). It seems to be out of my chest, which is very good news.

mrelwooddowd: Good thing I don't have to get 225 any higher than mid-thigh; I could never lift it further than that. At least, not yet. ;)

tholian8
03-22-2005, 05:34 AM
Yes! My lungs are better! I can practice the horn again. I have to rest a lot but I'm not coughing. I think I will try some cardio tomorrow, and maybe I can even LIFT on Thursday.

Patz
03-22-2005, 10:29 PM
then get to it!

tholian8
03-23-2005, 05:02 AM
Cardio went as well as can be expected. I was going to do an hour, but cut it down to 45 min when I felt myself heating up "too much" for the walking pace I was doing.

My new flash mp3 player is great, though. No more worrying about CDs skipping, and no moving parts to break if I bump or drop it (which is why I didn't get a hard drive player, because my main use for personal stereo is during exercise).

I have a concert and fancy dinner to go to tonight--rumor has it that some Duchess is going to be there, and that raises the tone of the evening enough so that I've gotta dress up. Blech. At least I don't have to wear a dress. :rolleyes: I'll try not to eat too much crap, nor drink too much fancy wine, and depending on how I feel in the morning I'll either do a full cardio session or I will head to the gym and get back to Westside.

tholian8
03-23-2005, 06:38 PM
training

45 minutes walking in park. Coughed some, heated up a lot. Still, though, it's better than nothing. And just being able to do some light cardio feels great, after going stir crazy for several days with the horrible cold.

menu

B: Pre-cardio coffee w/Half Cream
S: Protein Shake
L: Oil-Packed Tuna w/extra lite mayo (2)

macros before fancy dinner

Calories: 869
Protein: 110.8
Carbs: 17.4
Fat: 39.4

menu at dinner

Salad of melon, feta and rocket (arugula)
Chicken breast stuffed with pesto, with sweet tomato sauce; something I can only describe as "mutilated broccoli;" potatoes dauphinoise.
Lemon tart with raspberry sauce, served with clotted cream. Coffee.

Plenty of inoffensive but not brilliant white and red wine.

No idea of the calories, probably a couple hundred from wine, but the portions of food were not at all large.


Progress of the Peace Lily

http://img.photobucket.com/albums/v50/tholian8/0006.jpg

Plan For Tomorrow

Depends on how I feel when I wake up, but plan is an hour of cardio first thing in the AM, and max bench workout in the afternoon. This may be adjusted if the cold regenerates by morning.

Patz
03-23-2005, 10:27 PM
My new flash mp3 player is great, though. No more worrying about CDs skipping, and no moving parts to break if I bump or drop it (which is why I didn't get a hard drive player, because my main use for personal stereo is during exercise).

The ipod Shuffle's seem great for what they are, and far exceed the other brands in memory for the money. I went to buy one myself for working out, but found out they don't have a menu. I had another reason for getting one, and went ahead and got a 4 gig Ipod Mini and LOVE it. I take it downstairs, plug in the adapter cord to the stereo, and set it to play my workout mix and let it do its thing! I also have an arm band case for it for jogging, and tomorrow will be my first time using it in that way I think. The treadmill is right by the stereo so I've just been doing it that way so my training partner gets to hear it too, but he can't workout tomorrow..so I'll test the armband.

Do you play in one of the London Symphonies? A night at the symphony is tough to beat, from the lowliest company to the best there are...it really doesn't matter.

tholian8
03-24-2005, 01:21 PM
Do you play in one of the London Symphonies?

Unfortunately, no. I played a lot in the States, but I haven't played much since I came over here, actually. I spent the first 2 years studying the 18th-century horn:

http://img.photobucket.com/albums/v50/tholian8/natural_horn.jpg

And I've had a couple of really awful illnesses, one of which--last spring--may well have been pneumonia. If all goes well, I should have my first UK gig in June sometime. :)

tholian8
03-24-2005, 02:19 PM
Well, I guess I stayed up too late. My cold backtracked today and I felt like scheisse all day long. At first I thought it was a hangover, but as it grew worse and worse all day rather than improving as hangovers tend to do, I realized it was the Second Coming Of The Cold.

Damn.

I rested today, and tomorrow's training will completely depend on how I feel. I'll try to get in a cardio session at least, but we will see.

tholian8
03-25-2005, 08:27 AM
Yet another day of no training. This really blows, because if I'm not training then I can't eat much either. I'm a classic endomorph and I tend to pile the fat on quickly if I stop exercising. But at the same time I have just GOT to get completely better. I have a long-haul flight on Tuesday and time is running out.

tholian8
03-25-2005, 05:04 PM
Stayed on keto ratios today, although I didn't count calories. Got the Atkins Flu again to go along with recovering from the real flu. :rolleyes:

Menu was:

coffee w/Half Cream, then 1 cup with Double Cream
Milano Salami w/Cream Cheese
Oil-Packed Tuna (drained of course), extra lite mayo, Dijon mustard/3 Wasa crackers
Chicken Divan. Some white wine.

It's good to be getting back into the diet. Hopefully I'll get to hit the gym one more time before I leave for the US.

Built
03-25-2005, 05:08 PM
Eeeeee! I'm so excited for you! Can't wait to hear from db and see the pix!

Patz
03-25-2005, 10:08 PM
Unfortunately, no. I played a lot in the States, but I haven't played much since I came over here, actually. I spent the first 2 years studying the 18th-century horn:

http://img.photobucket.com/albums/v50/tholian8/natural_horn.jpg

And I've had a couple of really awful illnesses, one of which--last spring--may well have been pneumonia. If all goes well, I should have my first UK gig in June sometime. :)

Good luck with it. The world needs more musicians.

tholian8
03-26-2005, 02:07 PM
mrelwooddowd: Thanks. I agree that we need more music/musicians, not less. I really don't want classical music to die. The situation is better in Europe than it is in the US, but still, classical music is in trouble here too. Just not as acutely as it is in the States.

Training today

An hour's walk around the park. I coughed a lot, but it eventually subsided and I was able to work up a good sweat. I hate cardio, even walking, but if I don't put in the cardio time, I can't eat much without gaining. And since I like my good food (and my good wine, but I can be persuaded to cut out wine in the interest of fat loss, from time to time), I am loath to reduce my cals to the 1750/day or even less that I need to lose without doing cardio. <sigh>

I am not at all sure I'll be able to hit the gym before leaving to make my annual US visit on Tuesday. In fact, I probably won't be able to go. Damn. But, as I keep reminding myself, not exercising and feeling stir-crazy and a bit slug-like is much preferable to being sick for even one day longer than I absolutely have to. I've noticed this with colds, and it was brought home to me big time a year ago, when I damaged my lungs--if I'm coughing, I need to not lift until the cough is gone. Walking, I can do--but nothing more intense than that.

So I guess I'll have to wait until I get to the States to see where I am powerlifting-wise. Good news, though--my new belt and wraps have arrived at my Mom's house, so I will get to take them for a drive on my vacation! :clap:

menu

B: Coffee w/Double Cream; Milano Salami w/cream cheese
L: Protein shake
S: Cottage cheese w/2 Ryvita crackers
D: Mussels in White Wine Cream Sauce (prepared); Pan-Seared Salmon served over Fresh Rocket (arugula), drizzled with olive oil and balsamic vinegar. Some white wine.

Didn't count calories today--I won't do that until I feel completely better. I'm not a pig-out type of person so I feel able to trust myself when I'm sick, not to do anything rash. ;)

tholian8
03-28-2005, 04:21 PM
Training Today: Morning walk, 1 hour.

Afternoon, full body workout. Finally got my ass back in the gym. It's been 2 weeks, I think.

Flat Bench Press

8 x 40 (88 lbs)
6 x 50 (110 lbs)
2 x 60 (132 lbs)
1 x 60
2 x 55 (121 lbs)
2 x 52.5 (116 lbs)
2 x 50


High Back Paused ATF Squat

6 x 50 (110 lbs)
5 x 60 (132 lbs)
4 x 62.5 (138 lbs)


Wide Parallel-Grip Lat Pulldown

5 x 56 (123 lbs)
5 x 63 (139 lbs)
5 x 63
2 x 70 (154 lbs)


Hammer Strength Plate Loaded Leg Press--High Foot Placement

8 x 120 (265 lbs)
8 x 120
6 x 120


Seated Dumbbell Press

5 x 14 (31 lbs)
5 x 14
3 x 14


-20° Decline Crunches

2 x 25 x BW


Cable Pushdown with V-Handle

6 x 30 (66 lbs)
6 x 30
5 x 30

--supersetted with--

Standing Alternating Dumbbell Curl

3 x 14 (31 lbs)
3 x 14

(then someone was using the 14s)

3 x 28 kg barbell (62 lbs)
2 x 28

NOTES

This was a seriously wimpy workout, although I must note that the 60 kg bench FLEW up on the first rep. It was further reps that caused all the problems. :rolleyes: I'm glad I'm getting wrist wraps...using wraps, I can close grip 60 kg; without wraps, my wrists bother me and that takes away from my lift.

I knew I wasn't up to the power squat today so I chose bodybuilding squats instead, but I put a 2 second pause at the bottom of the lift. Man, that makes them harder. I also had on the wrong shoes, but oh well. Lifts went OK anyway.

Had to use the leg press-high feet because ALL the barbells were in use. Did I mention this workout was at the poncey gym which we are leaving? We had to give 3 months notice, so we can still use it for the next 2 months until our membership officially expires. We went there because it was closer and on the way to some other errands. Then while I was there I remembered why we don't go there anymore. The only thing that is better at the old poncey gym is that the dumbbells are labeled correctly. That's a bit of a problem at the new place. :)

This whole workout seemed like a good idea at the time, but I wonder how I'm going to feel about it when I have DOMS as I drag my bags around the airport in Baltimore. :rolleyes:

neartaigh
03-28-2005, 04:27 PM
Looks good to me, Thollian. I am just GREEN over your bench press.

Have a safe flight, and I`ll see you in Philly!!

-jen

tholian8
03-30-2005, 11:43 PM
Arrived safely here, no annoyance from US immigration (thank Goddess for minor airports), dealing with jet lag and various family things. A lot to catch up on, after all no one has seen me in a year.

I've been slightly gratified that my mom thinks I look "thinner" than when I last was here. I weigh the same, but I'm fitting into smaller clothes and I can lift WAY more, so I'm sure I do look thinner.

Nevertheless, now that I am an official powerlifter, the scale number is--unfortunately--the important thing as far as weight class is concerned. No one cares about my appearance in this sport, LOL. My scale weight, though, I do not intend to discern until I am back in England with my own usual equipment.

In the meantime, the plan is to train when I can, do walking as many days as possible to offset the calories of the gorgeous food I will be eating (I wish I could just "go on a bulk" but as a pretty extreme endomorph, such undisciplined eating will cost me at least 4 lbs of fat to lose AGAIN later, no thank you).

Rested yesterday, did 40 min. walk (20 of it up a significant hill) today, am planning to hit the local Y for a speed bench workout tomorrow.

And, praise be, I think I will have access to a Y for the five days I'm at the Atlanta conference. Very cool.

Pup
03-31-2005, 05:36 AM
Have a fun trip while you're in the states :)

tholian8
03-31-2005, 09:00 PM
DE Bench Workout

All weights expressed in POUNDS ONLY

Bench Press

10 x 3 x 75, speed sets

2 x 3 x 115, for the hell of it


Lying Tricep Extension with Tricep Bar

8 x 40
8 x 45
8 x 50
3 x 55


Lat Pulldown on Cable Station, palms in

10 x 150
8 x 160
8 x 170
8 x 180
6 x 190 (maxed the stack)


Cable Pushdown with V-handle

10 x 80
6 x 120
8 x 110
6 x 110


Standing Alternating Dumbbell Curl

8 x 25
4 x 30, 1 x 25
5 x 25

Side Lateral Raise

6 x 20
5 x 20
5 x 20
5 x 20

Rotator Cuff

12 x 5 ea. side
12 x 5 ea. side


NOTES

Bench: Used the wrist wraps today and that was a very good move. My wrists are still sore, but they're NOT holding the lift back either in terms of speed or strength. At least not like they used to.

Skull Crushers: Since this was an unfamiliar gym, I asked one of the staff how much their tricep blaster bar weighed empty. She assured me that it weighs TWO POUNDS. Um...right. Two pounds. When I disagreed with her and said my guess was about 18 lbs, she laughed. Oh well--at least she didn't tell me to get off the heavy weights before I got "too bulky."

Lats: Way less impressive than those numbers sound, as there were three pulleys on the stack. So the "real" working weight was probably...oh I don't know, maybe 2 pounds? :)

Pushdowns: See above.

Bicep: I can finally curl those farking 30s. YEE HAW!

General: I out-curled the guy who came in after me. It was sort of funny. First he made sure I was watching--then he sauntered over to the 25s, grunted out a couple of sets and put them back. So I went over there, picked up the same weight and calmly did my first set. They felt pretty light so I went for the 30s next. The next thing he does is grab the barbell off the bench press station, load it to 85 lbs and proceeds to painfully grind out about 4 sets of curls. Well, I was not about to follow him in this insanity--there's no way I can BB curl more than about 55 for reps.

The other thing I saw in there was some guy deadlifting 225 for reps with his back rounding big time on every rep. I was very scared for him.

Built
03-31-2005, 09:02 PM
You are such a form snob.

I think I love you.

GMCtrk
03-31-2005, 09:07 PM
you are stronger than me. Verrry nice work. your motivation is very good too

Built
03-31-2005, 09:09 PM
Tholian is hella strong, no doubt about it.

PizDoff
04-01-2005, 01:39 AM
WTH? 25lbs isn't something to strut around showing off.

Nice job on the 30's, I just hit that in the last week or so. (I'm doing Hammer curls though :) )

tholian8
04-15-2005, 08:12 PM
Whew, haven't been here in a while. I've been working out while on this vacation, but my access to the net has been just horrible. This is the longest I've been able to sit at a computer in weeks.

I'll just begin with yesterday's workout and go from there. I met up with neartaigh for a deadlifting session--it was seriously fun. Two short chicas lifting heavy things. ;D

As I am in the US for the moment, all weights below are in pounds only. No WAY could I deadlift 200 or more in kilos, believe me. :rolleyes:

ME Deadlift Workout

Sumo Deadlift:

4 x 135 lbs
3 x 185
1 x 195
1 x 205
1 x 225
1 x 245 PR
1 x 255 PR


Romanian Deadlift:

8 x 135
5 x 185
5 x 205 PR

Close-Grip Lat Pulldown:

5 x 90
5 x 110
5 x 120
2 x 130 - 4 x 120

Pulley Crunch:

2 sets of 8 x 135

Power Squat:

3 x 135 and then my legs gave out ;)


NOTES

I was particularly pleased with this workout since it came at the very end of a vacation where I've been under a lot of pressure and stress, been eating crap and not getting enough sleep. The squats also felt nice and strong--but my hamstrings just weren't there at the end of the workout, after all that deadlifting.

The problem I had with breaking the bar off the floor in a sumo seems to be gone--at least for now.

I've been almost unable to walk today, but it's a good hurt.

neartaigh
04-16-2005, 08:41 AM
The workout was great. It`s always good to have someone there who pushes me to work harder!!

Here`s Tholian8 pulling her new 255 PR. Woot!

http://img.photobucket.com/albums/v228/dogbone1/Tholian255.jpg

Pup
04-16-2005, 08:54 AM
Notice those spiffy Chuck T's she's wearing.

Great pull Tholian.

Patz
04-16-2005, 10:21 AM
definitely, nice pull

I need some Chucks..

neartaigh
04-16-2005, 11:07 AM
Chucks are the bomb. I wouldn`t deadlift without 'em.

tholian8
04-16-2005, 08:01 PM
Disclaimer: I don't look that fat when I'm not trying to lift something enormously heavy. ;)

neartaigh
04-17-2005, 11:55 AM
Disclaimer: I don't look that fat when I'm not trying to lift something enormously heavy. ;)

Not remotely. This look is what`s known as the "puffer-fish" look. It`s necessary to blow oneself up when lifting enormously heavy things.

In real life, you are not a large person at all. I haven`t a clue where you hide your alleged scale weight. Do you have a secret stash of lead tucked somewhere to account for it?

Hope the remainder of the trip goes well, and have a good flight home!

-J

tholian8
04-21-2005, 04:08 AM
neartaigh: If only the scale weight were not true! :cry:

Finally got back in the swing of exercising this morning. It's taken me 4 days to get over the jet lag enough to do cardio, and it'll probably take another day to get my CNS back in shape for lifting. After a long-haul flight, I'm so weak it's not funny. You should have seen me struggling with my suitcases at the Heathrow baggage claim. It was like, "woman deadlifts over 250 lbs, cannot cope with 50 lb bag." Embarrassing.

Today's Cardio: 48 minute walk in park.

tholian8
04-22-2005, 02:03 PM
I'm doing a 2 week PSMF cycle because I just have to get this farking weight off SOMEHOW, and "short duration but very miserable" can work well for me.

Today's exercise....

Full Body Workout on PSMF

The idea is to hit every bodypart with a couple of heavy sets, then call it a day. However, working out on a ridiculously low number of calories is a unique kind of misery. Thankfully, I don't have to do it again until Tuesday.

Flat Bench Press:

6 x 50 (110 lbs)
6 x 52.5 (116 lbs)
5 x 55 (121 lbs)


Squats

ATF High Back:

6 x 60 (132 lbs)
6 x 60

Power:

6 x 60


Romanian Deadlift

6 x 60
6 x 80 (176 lbs)
6 x 80


Wide Parallel-Grip Lat Pulldown

6 x 63 (139 lbs)
5 x 63
6 x 59.5 (131 lbs)


Seated Dumbbell Press

6 x 10 (22 lbs)
6 x 12 (26 lbs)


Standing Alternating Bicep Curl

1 x 14, 3 x 12, 3 x 10 (31, 26, 22 lbs)
4 x 12, 2 x 10

--supersetted with--

Tricep Pushdown on V-handle

8 x 25 (55 lbs)
8 x 30 (66 lbs)


Pulley Crunch

6 x 40 (88 lbs)
8 x 35 (77 lbs)


Rotary Calf

6 x 55 (121 lbs)
8 x 52.5 (116 lbs)
8 x 52.5

tholian8
04-22-2005, 03:18 PM
B: 1 cup black coffee, 1 cup w/Splenda; protein shake w/psyllium husks (to slow down absorption).
L: tuna salad made w/fat free mayo, over salad greens
D: grilled chicken breast with pseudo-Mexican rub, topped with salsa and 1 slice each of lowfat cheese

snack: cucumber and tomato, with salt and Spike; cottage cheese w/Splenda and vanilla.

Macros

Calories: 998 seriously
Protein: 164.7
Carbs: 27.3
Fat: 22
Fiber: 13.8 including psyllium in morning shake

Comments: I thought this day was going to be hell, but I was strangely relieved. It's so damned nice not to have to think about food after TWO YEARS of being obsessed with what I was going to eat or not eat. The PSMF is so restrictive and so short that you can just relax, eat bad tasting food every day and know it's going to be over soon.

Also, even bad tasting fake cheese doesn't taste so bad when you're literally STARVING. I had a tomato this afternoon that tasted like The Tomato Of The Gods.

On that note, I think I'll sign off for the night--I need a hot shower and an early bedtime.

Miss Rezza
04-22-2005, 05:39 PM
Macros

Calories: 998 seriously
Protein: 164.7
Carbs: 27.3
Fat: 22
Fiber: 13.8 including psyllium in morning shake



Woah! That's tough. :eek:

Very strong session tholian.... even with such low cals! :)

tholian8
04-23-2005, 07:57 AM
B: black coffee, whey shake w/psyllium husks
L: Seafood mixture (shrimp, squid, mussels, cockles (http://img.photobucket.com/albums/v50/tholian8/cockles.jpg)) sautéed with cooking spray, tabasco sauce, and tomato paste. Served over salad greens with a touch of balsamic vinegar.

D: Sautéed Cod w/Mushrooms from Lyle McDonald's e-booklet on the PSMF. Might as well see what it's like.

snacks: cucumber and tomato w/Spike seasoning; cottage cheese; poss. another whey shake if protein still deficient at end of day, although I really don't want to do that.

exercise: none, thankfully.

tholian8
04-23-2005, 01:37 PM
Eats as per previous post. Didn't have the second shake, but I think I'm closing the door on eating for today anyhow. If I'm totally ravenous and still think I need 15 more grams of protein, maybe I'll have it before bed.

Macros

Calories: 911
Protein: 151.8
Carbs: 38.1
Fat: 13.4
Fiber: 23.3

exercise: sitting on my ass trying to move my website.

Comments: I'm finding that the "witching hour" of 5-7 PM is the absolute worst time for me. I may be going along fine all day, but that's when I'll get lightheaded and shaky.

Still, though, this is unpleasant but not at all as hellish as I thought it would be.

tholian8
04-24-2005, 01:30 AM
I was up WAY too early today. Had to pack G off to an audition. She'll be back tomorrow night.

I'm sleep-deprived, I'm bloated (pre-menopausal madness, you guys don't know how farking lucky you are not to be cursed with this crap), the scale is not cooperating with me, and I am--of course--hungry as hell.

I hate this diet today.

That said, Today's Plan Is....

B: Black coffee, whey shake w/psyllium

L: Tuna and cottage cheese in some form. I might have to go out, in which case I'll have to take it with me cold; if I stay in, I'll make a tuna/cotchee/tomato/scallion/garlic powder mix, heated. It doesn't taste as bad as it sounds.

D: Curried Chicken Breast, steamed zucchini, salad greens.

snacks: tomato/cucumber, more cottage cheese if needed, maybe protein shake at night if I get in real trouble, but I'll try to avoid that.

Target calories: 675 + veggies and tag-along fat/carbs (900-1000 total)

Built
04-24-2005, 01:31 AM
Sonofabitch that looks brutal hon.

<hug>

tholian8
04-24-2005, 01:33 AM
Thanks. I'm coping, but it's hard--especially without G here. My misery really loves company. ;)

Built
04-24-2005, 01:34 AM
I'm going to sleep, but I'll try to send you some TLC when I'm awake.

Poor you!

Hang in there hon!

tholian8
04-24-2005, 04:04 AM
I suppose I should go to the food store now, and pick up some stuff for the next couple days. I really don't want to be near any food on such low calories--I might go stark raving mad!

Pup
04-24-2005, 07:51 AM
low calories sucks...i feel for ya.

tholian8
04-24-2005, 04:07 PM
As previous post, except that I didn't have the cucumber/tomato snack, and since the weather was nice I decided to marinate my chicken breasts in low-carb Italian dressing (called French in this country, but I digress), grill them outside, and top with a slice of lowfat Cheddar each. I served this with steamed zucchini that I then charred on the grill for several minutes while finishing the chicken. It wasn't bad.

B: black coffee, protein shake w/psyllium
L: tuna/cottage mix, w/onion and tomato
D: aforementioned chicken and zucchini
S: sugar free raspberry jello

Macros

Calories: 1039 what an indulgence
Protein: 185.7
Carbs: 26
Fat: 22.6
Fiber: 12.3

I get a 5-hour refeed tomorrow. I'm making lowfat marinara sauce to go over spaghetti. And a nice Chianti, of course. But I have to get through the first two meals.

Plan for tomorrow

B: Protein shake w/psyllium; black coffee
L: Curry Chicken breast I was supposed to have tonight ;)
D: Glorious spaghetti. Also perhaps another bbq chix breast if I need it. The refeed isn't supposed to be protein-free, after all.

tholian8
04-25-2005, 03:33 AM
I feel worse than I did yesterday morning, if possible. Thank Goddess for refeeds. I cannot WAIT until dinner. But sadly, if I still feel this bad at dinnertime, I may have to forego the Chianti. I'm looking forward to this meal too much to risk spending all night throwing it up. We shall see....

On edit: OBTW, the scale has hardly moved, due to my water fluctuations. I may not weigh until the whole nasty diet is over. It takes a very long time for me to see weight changes, because I tend to lose slowly and I have all this water **** on top of it. Blech.

neartaigh
04-25-2005, 08:35 AM
I do feel your pain woman....if I properly recall, I was prepping to stick my whole head into a jar of PB 5 days into PSMF last week.

You`ll drop the weight...I have faith. Despite your body hating you. ;) Enjoy the refeed, and hopefully, the chianti.

tholian8
04-25-2005, 09:35 AM
News flash--I'm using Chest-Eze (UK version of Primatene tabs) as the E portion of my stack, and it also has theophylline in it, and theophylline makes me nauseous and dizzy if I don't take it with food, and this morning I took it with a whey shake--probably the worst thing I could have done. No wonder I felt so horrible. I got suddenly better about 90 minutes after dosing.

Had my second dose with lunch (chicken breast) and although I'm pretty shaky now, it seems not to be coming on as severely as it did this AM. So I should be OK.

In 2 hours I get to start making spaghetti sauce. Thank all the Gods.

tholian8
04-25-2005, 03:43 PM
Breakfast and lunch per previous post (protein shake, black coffee, chix breasts, salad greens w/balsamic).

D: 332 g spaghetti (measured dry), with homemade tomato/mushroom sauce. And a decent Chianti. Just the Waitrose house chianti, not expensive. I'm not drinking expensive wine on a "structured refeed;" what a waste that would be! But what I do like to do on a diet is buy (relatively) expensive bottles that I know I won't touch now, but will savor with Gez or with friends over some goddamn good food when I'm NOT on any kind of diet.

Macros pre-dinner

Calories: 769
Protein: 138.6
Carbs: 19.5
Fat: 9.7

Macros post-dinner (partially estimated but I tried to err on the side of grossness)

Calories: 2672 thus answering the question of how I got so farking fat on a low fat diet

Protein: 187.4
Carbs: 296.2
Fat: 22.6
Fiber: 23.1

Wow. Just wow. 2672 is roughly 500 over my maintenance estimate, so I should be all right. This is in line with Lyle McDonald's instructions in his PSMF book, although I have to say that Chianti is not on his list of refeed menu options. ;)

tholian8
04-27-2005, 05:09 AM
Woke up yesterday very late, after being up till past 4AM. Also with rotten hangover, but that went away after a while.

Food was not as I'd planned. Here's what I actually ate yesterday:

B: black coffee, 150g cottage cheese, some tomato & cucumber slices

L: Went out for sashimi. 2 servings tuna sashimi, 1 svg. salmon. 2 slices beef sashimi-like thing. Miso soup, green tea.

D: Grilled Lemon Pepper Chicken Breast; salad greens. Horribly, the heavens opened as I was grilling and dumped a whole load of rainwater on me and my chicken. Luckily, I was able to save it by slamming the lid on the grill.

a couple of G's pretzels cause she was having a refeed. Biatch. ;)

Macros for yesterday (partially estimated)

Calories: 1150
Protein: 170
Carbs: 25
Fat: 30

Plan for Today

B: Black coffee; protein shake w/psyllium
L: Cottage cheese & tuna OR something with a chicken breast. Haven't decided. Need to go to store.
D: Chinese steamed cod that I should have had yesterday. ;)

snacks: cucumber, tomato, cottage cheese.

training: Full body workout. Will be back later to post the results. :)

Pup
04-27-2005, 05:28 AM
Wow. Just wow. 2672 is roughly 500 over my maintenance estimate, so I should be all right. This is in line with Lyle McDonald's instructions in his PSMF book, although I have to say that Chianti is not on his list of refeed menu options. ;)

I'd have to say that if Lyle was as "cultured" as you are...Chianti would be on that list :cool:

tholian8
04-27-2005, 10:06 AM
Flat Bench Press

5 x 55 (121 lbs)
5 x 55
2 x 60 (132 lbs)

Wide Parallel-Grip Lat Pulldown

8 x 63 (139 lbs)
10 x 56 (123 lbs)

Power Squat

6 x 60 (132 lbs)
5 x 70 (154 lbs)
3 x 80 (176 lbs)

Seated Dumbbell Press

7 x 14 (31 lbs)
8 x 14

Skull Crushers

6 x 22.5 (50 lbs)
6 x 23.5 (52 lbs)

Standing EZ-Bar Curl

8 x 22.5 (50 lbs)
6 x 25 (55 lbs)

Romanian Deadlift

8 x 70 (154 lbs)
6 x 80 (176 lbs)

Towel Sit-Up w/Weight

2 x 25 x 10 kg db (22 lbs)

Rotator Cuff

2 x 12 x 2 kg db (4.4 lbs)

NOTES

Generally very pleased with this workout, especially given the fact that I'm on The Diet From Hell.

Bench: Finally repped 60 kg. Okay, it was only 2 reps but it was after 2 heavy sets and again, there's the diet from hell to consider. Got 5 big strong reps out of the other sets, and the 60s were hard but I wasn't expecting them to be easy. Still need to get more speed going though.

Squat: I didn't squat heavy on my US trip, so I was gratified to see that I haven't lost much--in fact, I could have gone for 5 reps on the 80s but I decided to take it easy since I still had RDL's to do later. But 3 relatively easy 80s bodes well for when I go back to maxing on the squat.

RDL: Much better than last workout. The straps really help. Gotta put some direct grip work in there, though, or else it's going to fall behind. Wouldn't want to be embarrassed at meet by dropping a DL that I had in the legs and back. :rolleyes:

tholian8
04-27-2005, 02:09 PM
Actual eats as per previously posted plan.

Macros

Calories: 1078
Protein: 160.6
Carbs: 50.8
Fat: 21.7

Comments

Less hunger than I'd anticipated, and the workout was great. For some reason I feel much better on this than I do on Atkins-style keto. Must be the protein.

Sorry I'm so boring tonight, but that's the way it goes sometimes. :-\

tholian8
04-28-2005, 05:49 AM
B: Protein shake w/psyllium
L: Tuna/cottage cheese mix, heated

snacks: cucumber, tomato, maybe more CC if necessary

D: (free meal) Pan-Seared Duck Breast over Arugula and Chard; Fried Potatoes; Steamed Asparagus; Chocolate Tart. Wine: Rioja, plus perhaps a little dessert wine.

I'm suffering pretty bad today--can't wait for that free meal.

tholian8
04-28-2005, 02:03 PM
Menu per previous post.

Macros pre-free meal

Calories: 631
Protein: 103.7
Carb: 26.5
Fat: 10.1

Free meal as per previous post. Green veg turned out to be asparagus, as predicted.

Macros post-free meal

I don't know, and I frankly don't care. :D

tholian8
04-29-2005, 03:22 PM
Glad this day is finally over, at least eating-wise. I'm very hungry, but that's just too bad. I suppose I wouldn't be hungry if I were taking all three doses of EC stack, but I just won't take a strong stimulant after about 2 PM...otherwise I'm risking a sleepless night. So I'll just put up with the hunger. It should go away sometime tomorrow, anyway.

Actual food eaten today:

B: protein shake w/psyllium, black coffee

L: hot tuna with some canned tomatos and spices thrown in; made by G, pretty yummy.

early D: "chicken parmesan," sort of. Pounded a chix breast, browned it on both sides in nonstick pan with cooking spray, shoved it in a dish and covered with the LF tomato sauce I made for my refeed earlier this week, baked for 20 min at 175 (350F). Topped it with some weird LF "cheddar" from the supermarket. Not gourmet, but on 1000 cals/day you can't have gourmet, really. :(

D2: Stir-Fried Pork with Green Onions

snacks: cucumber, tomato, a little bit of cottage cheese

Macros

Calories: 1066 believe it or not, for all that food
Protein: 172.6
Carbs: 33.6
Fat: 22.9

Plan for tomorrow

B: protein shake w/psyllium, black coffee
L: tuna salad, OR tuna/cottage cheese mix
D: some kind of fish. will see when I get to the store--no point in deciding till I've looked at the selection. Wish I could have salmon, but it's just too fatty for a PSMF. It'll probably be yet more tuna (at least it'll be fresh), or maybe cod.

snacks: cottage cheese, tomato/cucumber, the usual.

tholian8
04-30-2005, 04:43 PM
B: protein shake & coffee
L: curried chicken w/yogurt--a good addition, and only 45 calories. I think it's a keeper.
S: cottage cheese and salsa mix--this is actually pretty good
D: Grilled Tuna in Ginger/Garlic/Soy Sauce; stir-fried vegetables

Macros

Calories: 1064
Protein: 170.5
Carbs: 27.4
Fat: 24.8

Comments: The 5 PM "witching hour" really got to me again today, but I feel fine now. I'm completely obsessed with food, though. Already thinking about what kind of pasta sauce I'm going to have on Monday's refeed. mmmmmmm

tholian8
05-01-2005, 05:23 AM
B: protein shake w/psyllium, black coffee
L: curry chicken, same as yesterday with ff yogurt sauce (yum)
D: Scallops, green veg, maybe salad greens

snacks: cottage cheese/tuna mix, tomato, cucumber

supps: multivitamin, fish oil, cal/mag, ECA stack x 2 (just to see if the aspirin eases the sick-making effect of the ephidrine--if it does, I'll be a happy girl)

exercise: no way

tholian8
05-01-2005, 12:58 PM
Per previous post, except that I didn't need the cottage cheese/tuna mix.

Macros

Calories: 921
Protein: 155
Carbs: 42.2
Fat: 12.1

Comments: Witching hour again today, from 4:45 to 6:30 PM. I should see what I can find out about daily hormone cycles, because this is a time of day that I get nasty low blood sugar symptoms any time I'm dieting. Even if I don't eat at this time, by 6:30 I feel fine again. Weird.

Plan for tomorrow

B: protein shake w/psyllium, black coffee
L: cottage cheese/tuna, really ;)
Pre-WO: (refeed) carb drink or lf pretzels
Post-WO: protein & carb shake
D: grilled chicken breast; mushroom "stroganoff" (lf cottage cheese & yogurt sauce); penne pasta. Some white wine, probably, or maybe some beer.

tholian8
05-02-2005, 04:58 AM
Weighed in at a number I haven't seen in a year. Now I know there's some dehydration involved with that--I haven't been this thirsty in a loooong time--but the weight loss is promising. So far it looks like I've taken off about 4 lbs of fat, and of course more "weight" than that. But the water will be back as soon as I recarb, of course. ;)

Other results: 3/4" gone from waist and nearly 4mm gone from suprailiac skinfold. Those may be "inflated" numbers, as it were, because just before I started the PSMF I was retaining a lot of water--so much so, in fact, that I did 3 days of very low carbs even before PSMF'ing (<30g/day) to try to get the water off.

Big difference in clothing. I bought 4 new pairs of jeans in the States and now I may have to pray to the Dryer God to shrink 'em all. :D

So far it's been worth it. We shall see what sort of numbers come up at the end of everything (Thursday).

Pup
05-02-2005, 07:52 AM
Good stuff on the progress Tholian, dieting is a bitch, its nice to see some rewards for the work.

tholian8
05-02-2005, 12:33 PM
Squat

6 x 60 (132)
6 x 70 (154)
2 x 80 (176)
2 x 90 (198)
1 x 95 (209) PR


Romanian Deadlift

8 x 70 (154)
8 x 80 (176)


Flat Bench Press

5 x 55 (121)
2 x 57.5 - 3 x 55 (127, 121)


Assisted Chin

6 x 30 asst (66)
5 x 25 asst (55)
2 x 20 asst (44) PR


Seated Dumbbell Press

8 x 14 (31)
3 x 16 (35) PR

--supersetted with--

Standing Alternating Dumbbell Curl

7 x 14 rest/pause style (31)
3 x 12


Cable Pushdown with V-Bar Handle

8 x 30 (66)
4 x 33.5 (74)


Rotary Calf Machine

10 x 57.5 (127)
10 x 60 (132)


Towel Sit-Up with Weight

20 x 15 kg plate (33)
15 x 15 kg


Rotator Cuff

15 x 2, 12 x 2 (4.4)


NOTES

Squat: How gratifying to get a PR on such a hellish diet. I'm looking forward to coming off the PSMF and getting back to some serious training--if I got 95 today, 100 is not far away. Need to strengthen my lower back some more, though; my max lift tried to turn itself into a Good Morning. Maybe some actual GMs are in order, plus I've got to get back on the reverse hyper machine. I felt like I had even more in the legs but my back just wasn't quite up to supporting it through the whole lift.

RDL: Felt really strong but had no endurance after those squats. Probably an effect of the diet.

Bench: Sucked, but understandable since I'd already shot my wad on the lower body work.

Shoulder: Very pleased about this, again especially considering the diet. I mean, I did carb up before workout and all, but I'm generally in a very depleted state and that can't be helping. So I forsee more improvements in this area, which can only help my bench. Must remember to do some rear delt work though, lest I get overbalanced with all this pushing, and hurt something.

Focused70
05-02-2005, 01:02 PM
Yay, someone who converted to cocheese + tuna. :evillaugh

Nice PRs too.

Stash

tholian8
05-02-2005, 03:51 PM
Other (non-refeed) foods as Per Previously Posted Plan.

Refeed menu:
LF pretzels pre-workout
Small protein shake post-workout, but no carbs...I figured I was still on the carbs from 115g of pretzels
LF cheese-flavored rice cakes (I'm afraid to ask what was in that cheese coating, but it was good)
Mushroom "stroganoff;" high protein/low fat sauce made with blended cottage cheese and yogurt
Penne pasta

Wine: A cheapo one tonight, Hardy's "Stamp of Australia" Semillon/Sauvignon Blanc 2004. I certainly can't complain about this wine, especially for the price (less than £5 on sale). A great wine to bring to parties, nice tasting but not too characterful, would go well with the sorts of things people serve at parties. However, the oak--while not at all overpowering when tasted by itself--completely blew away our vegetarian dinner. Oh well. Next time I serve veggie food (which may be a while), I'll do a search on good wines to go with it. This one was sort of blecch with it, but y'know, it has alcohol in it so we finished the bottle anyway. ;)

Macros

Calories: 2729 THANK GODDESS
Protein: 208.5
Carbs: 281.7
Fat: 28

Comments: Well, this was fun. And I did it more intelligently than last week--that is, I didn't go through two bottles of wine. Nowhere near.

Back to the diet grind tomorrow, but I've only got to get through Tuesday, Wednesday and Thursday daytime. Thurs. night is the next free meal, and the END of the whole diet!

But so far, I have to say I'd do it again. Especially if I can lose weight and get PR's at the same time. That rocks. ;)

tholian8
05-03-2005, 02:51 PM
Back to the grind.

Woke up at noon, breakfast didn't happen.

L: Cottage cheese, tomato, black coffee
S: More cottage cheese.
D: Chicken tikka masala, sort of. Diced chix breasts with tikka curry powder and some nonfat yogurt. It was pretty good.
S: Yet more cottage cheese, this time mixed with mild salsa.

Macros

Calories: 1046
Protein: 166.4
Carbs: 37.2
Fat: 13.9

Comments: Pretty easy diet day since I was only awake for half of it. I probably don't deserve to eat 1000 calories considering that, but too bad.

tholian8
05-04-2005, 01:26 PM
Almost done!

B: cottage cheese, black coffee (only one more day of this FARKING black coffee)
L: Curried Turkey. A little blecch tasting, but WOW were those calories low for 53 whopping grams of protein.
S: More cottage cheese; 2 small tomatoes
D: Steamed Cod with Ginger and Spring Onions; also, a Horribly Failed Veggie Stir-Fry which I did not eat. I think the chili sauce had gone bad.

Macros

Calories: 849
Protein: 145.8
Carbs: 17.5
Fat: 17.4

Comments: This diet day was hellish. The full dose of EC stack makes me very shaky and slightly nauseous--probably because there's theophylline in the ephedrine prep I'm using. Yuck.

Only 2 more PSMF meals and I'm done with this cycle of it.

tholian8
05-04-2005, 02:39 PM
B: Cottage cheese OR protein shake (prob. CC though); black coffee

L: Tuna/cottage cheese mix, OR protein shake if I didn't have one at breakfast...I have to be in central London for most of the day tomorrow so food options have to be worked around that.

D: Capping off the diet with dinner at La Galette (www.lagalette.com). With plenty of libations, you can be sure.

Built
05-04-2005, 03:05 PM
OMG that restaurant looks like HEAVEN!

Oh!

tholian8
05-05-2005, 05:10 AM
...and not in a good way, either.

I must be losing some fat; I'm swelled up like a farking blowfish this morning. And all the more oddly, it all happened within an hour or two of waking. This always happens when my body breaks down fat rapidly; and the, um, Wonderful World of Womanhood makes it even more annoying depending on where that particular cycle happens to be at.

I'm swelled up in all the "estrogen" places--all around my middle, and on my face, and (this is how I can tell it's E) my thighs are swelling up too.

<snif> I woke up looking so good, too. The fat loss was really showing in my face. Now I look as if I'd been eating Krispy Kremes and french fries for two weeks, instead of tuna and cottage cheese.

Hormones suck.

tholian8
05-06-2005, 10:36 AM
Low Box Squat

5 x 60 (132)
5 x 65 (143)
5 x 67.5 (149)
5 x 67.5 with belt; easier than last set but legs were screaming
5 x 50 (110) speed set


Reverse Hyperextension

weights are what I added to the bar, not sure what it weighs empty

5 x 0
5 x 5 (11)
5 x 15 (33)
4 x 30 (66)
5 x 30


Seated Cable Row

5 x 50 (110)
5 x 55 (121)
5 x 60 (132)
5 x 65 (143)


Side Bend w/Dumbbell

10 x 15 (33)
10 x 20 (44)
10 x 20
6 x 22.5 (50)


Standing Calf Raise

12 x 10 plates (not sure of the weight)
10 x 12 pl
10 x 14 pl


NOTES

This w/o sort of sucked. While I was driving there I realized I was still in ketosis despite my end-of-diet meal last night. There's a supermarket right by my gym so I stopped off and got a Coke. I almost never allow myself real Coke, which I used to love, so I just felt so louche walking around with something so decadent as a Coke with real sugar in it. That seemed to fix the ketosis problem enough to let me have what felt like a half-assed workout.

Squats: Incredibly wimpy weenie squat weights. Maybe 'cause I haven't box squatted in over a month. I can hit 92.5 (204) off the low box, but doing 145 for reps is another matter, I guess. Or it could be the fact that I've been dieting like a demon for 2 weeks and just stopped last night. Or the ketosis thing. Or the lack of sleep last night. Oh well. At least I wasn't hung over to compound my squatting misery. ;) Also, problem with knees wanting to come in, which I don't have on regular power squats at such low weights. I wonder why--the stretching effect in the reg. squat maybe?

Reverse hypers: This is new to me so I started slow. Didn't feel anything until I had it at 30 kg. Might have to put the weight down a bit next time, though, to get a better ROM at the top of the ex.

Lat: Not bad. Good improvement here from the last time I used this particular cable apparatus. Up 10 kg (22 lbs)

Side bend: LOL I had no idea I could do them with 50 lbs in my hand. I feel soooo butch.

Calf: That's plates on the stack, not 20kg plates. I'm not that butch.

Built
05-06-2005, 10:40 AM
You are so! :windup:

Nice work E, especially considering the diet.

How was the feast, by the way? What did you have? :drooling:

tholian8
05-06-2005, 03:06 PM
Macros pre-dinner

Calories: 645
Protein: 98.6
Carbs: 24.6
Fat: 13.1

Dinner

1. Smoked trout blinis with crème frâiche and freshly cut chives. G had Bayonne ham with celeriac rémoulade.

2. We both chose the "galette super complète," comprised of sautéed mushrooms, onions, ham and cheese inside the galette, and a fried egg on top. I was never into the egg thing but I must be growing up lately, or else the starvation diet has totally changed my tastes. In any case, I loved it.

With the starter and the main course we went through two bottles of Breton cider. This is drier and more fragrant than the English or American hard cider, and it very much complements the buckwheat aroma of the galettes. Cider has the additional advantage of providing refuge for the dehydrated PSMF'ers who have been shopping in central London all day, but not making us nearly as drunk as the equivalent quantity of French wine would have done under the same conditions.

Dessert: I had a crêpe drizzled with chocolate sauce, sprinkled with chopped filberts, and topped with a wonderfully eggy French vanilla ice cream. G ordered off-menu, remembering a favorite dessert of hers when she lived in France--a crêpe drizzled with chocolate sauce, then flambéed with Grand Marnier. An orange/chocolate feast!

We eschewed any after-dinner drinks, both because a) we were tired and b) a group of very loud annoying people had sat down at the next table. They were bothering me more than G, which makes sense--they were American, and to say that I did not agree with their (loudly expressed) political views would be putting it mildly! :rolleyes:

We were done eating anyway, so we left before I could get indigestion. ;)

A couple of hours later, I had some Scottish ale and some pretzels while watching the UK election results, and stayed up entirely too late. Although I couldn't vote this time (since I'm not yet a permanent resident, let alone a citizen) this was a very useful lesson for the citizenship test I will have to take in about 18 months. Much better to watch an actual election take place than to have to study this up from books. So it was a late night well spent, IMO.

I could not BELIEVE I was back in ketosis by early afternoon today. I wasn't even intending that. I don't particularly want to be in ketosis at the moment.

Today's food post will happen in a while.

tholian8
05-06-2005, 03:45 PM
Calories 1881
Protein 169.1 no problem once I have enough cals to get there
Carbs 91.1
Fat 25.7

And this is with a significant quantity of wine. Incredible.

The PSMF really changed how I relate to macros and food/wine in general. But that's a topic for a very considered post some other time.

tholian8
05-06-2005, 04:32 PM
menu

L: (skipped B, woke up very very late) coffee WITH HALF CREAM DAMMIT!* also, cottage cheese/tuna/onion/tomato mix. Onion fried in 1/2 tsp oil, then tuna added, sauté till it starts to smell, then quickly add the cottage cheese and 1 cut-up tomato and stir until the cheese is softened as desired. Not for everyone, but for those who can tolerate it this mix has a load of protein with little in the way of carb or fat.

D: Grilled Rump Steak with Spicy Rub; steamed asparagus; steamed green beans.

Wine: Errazuriz Shiraz 2003. A perfect wine with a spicy BBQ like this steak. The rub is so spicy that the meal almost requires beer...but not quite. A young, assertive, grapey, and high alcohol red wine met the challenge and then some. Shiraz has, until recently, been an exclusively Australian wine style, but this Chilean effort is well worth a look--especially since it's very nicely priced, at least in Britain. If I were giving a barbecue party, I'd buy a case of this...at £5/bottle (right now) how can you go wrong?

* Half Cream in the UK is roughly the same thing as half-and-half in the US.

tholian8
05-08-2005, 10:39 AM
Flat Bench Press

3 x 57.5 - 2 x 55 (127, 121)
4 x 55
3 x 56 (1 assist) (123)
speed work: 6 x 3 x 40 (88)


Romanian Deadlift

5 x 60 (132)
5 x 80 (176)
5 x 80
3 x 90 (198)


Skull Crushers w/Tricep Blaster Bar

weights are what I added to the bar, not sure what it weighs empty--probably 8 or 10 kg I suppose

8 x 10 (22)
8 x 15 (33)
8 x 15


Seated Shoulder Press

5 x 15 (33)
5 x 15

--supersetted with--

Standing Alternating Dumbbell Curl

3 x 15 (33)
2 x 15 - 5 x 12.5 (33, 28)


Bent-Over Lateral Raise

2 sets of 6 x 20 lbs


NOTES

Bench: this absolutely sucked. Lotsa possible reasons, including the hellacious arrival of TOM, but the most likely culprit for the bad lifting is the fact that I was slightly hungover. Too much booze always messes with my lifting the next day, even if I feel just fine. CNS damage and all that s#!t. By the end of the heavier sets I was royally pissed off at myself. Kept getting stuck just a couple of inches off the chest--my triceps just farking died, I don't know what the hell went wrong there. Speed work went much better, so maybe I just need to back off the heavy sets for a while and work on technique. And don't go to the gym with any kind of hangover, slight or not. The confidence-busting aspect is reason enough not to do it. :rolleyes:

RDL: Exhausting--hell, everything was exhausting today, probably because of TOM in addition to the slight hangover. I don't normally work out on the first hellish day of his visit, because I'm in enough pain already, but I'm off to Scotland for a week tomorrow so I had to get this w/o in today. YOW!

Skull: Must find out how much that bar weighs. Feels like 10 kg but it's nice to be sure.

Very pleased with shoulder press and bicep curls, so not everything was teh suck today, at least.

And I STILL have the keto taste in my mouth. Good lord.

tholian8
05-16-2005, 04:58 PM
Back from Edinburgh. Had a lovely time. I owe some food porn but am too tired to write it now. Great meal last night though. :D

Tomorrow: Return of the PSMF. yuck.

tholian8
05-17-2005, 10:29 AM
DE Squat, sorta halfassed because of the diet but what the hell.

Low Box Squat

5 x 2 x 50 (110), 5 x 2 x 52.5 (116), 10 speed sets in all. 30 - 40 sec between sets.

worked up to heavy single:

2 x 70 (154)
1 x 80 (176) banged one side of the bar really hard on the J-hook, got unbalanced and nearly dropped it because of the impact but was able to stay upright and complete the lift.

1 x 80 clean lift


Reverse Hyperextension

5 x 30 (66)
5 x 30 (66)
6 X 20 (44) good form with legs very high at end of movement


Romanian Deadlift

5 x 60 (132)
5 x 70 (154)
5 x 70

45° Leg Press, low foot placement

weights are what I added to the carriage

12 x 70 (154)
10 x 90 (198)
10 x 90

By this point I was very tired, so I blew off the lat rows and the calf machine, did some abs and went home.

Towel Sit-Ups

2 x 20 x BW with pause, raising torso as high as possible without involving the hip flexors


NOTES

Squat: Probably an effect of too little sleep last night, or the massive drain of glycogen out of my system as I restarted PSMF this morning, but anyhow it felt like I was squatting in molasses. I exploded as much as I could at the bottom, but the bar seemed to be moving so slowly. It did something, though, since I made a big improvement in form on the heavy singles.

Hypers: Improved from last time, definitely stronger. I seem to be getting stronger rapidly on all the assistance exercises but the power lifts are progressing much more slowly.

RDL: I did take the weight down for these because I was getting so farking tired. Weights were fairly easy to handle and form was quite good, but my grip was completely sh!te. Thank god for straps.

Leg press: Took me a while to get a decent amount of weight on there, but now I know I'll be able to handle around 100 kg for reps.

I was really beat by the end of this. I think while I'm dieting might be a sensible time to concentrate on learning the Good Morning. So next time that's what I will do.

on edit: My ass is KILLING me right now.

tholian8
05-17-2005, 02:41 PM
B: Coffee w/Half Cream (naughty); Tuna/cottage cheese mix.
L: More tuna/CC mix, with tomato added this time.
S: Tomato and cuke.
D: Total 0% fat yogurt mixed w/Splenda and vanilla extract.

macros

Calories: 903
Protein: 154.6
Carbs: 29.2
Fat: 13

comments: Back to the grind. Desperately thirsty, really hungry, really tired. It may get better tomorrow.

tholian8
05-18-2005, 05:33 AM
Down 3 lbs since yesterday. That's all water, of course, but in any case I'll take it.

Today's food (plan):

Cottage cheese/salsa mix
Protein shake w/psyllium
Chicken "curry" w/nf yogurt to make it wet
Either tuna/cc/tomato mix for dinner, or grilled chix breast with minute amount of lowfat caesar dressing, over salad greens. That last IF the London weather cooperates, of course. Which does not look likely at the moment.

Regular readers may notice that there is NO coffee in the above plan. I hate black coffee so farking much that I'm giving it up for the duration, and just stacking instead. That's enough caffeine for me anyway, judging by the massive headaches I got when coming off the stack last week.

After revising my bf% estimate I have set my protein target at 150 g/day. Let me put it this way...although I do have greater than average lbm for a woman my height--perhaps much greater than average, I'll see for sure when I'm leaner--I also have a very, um, "forgiving" bodyfat distribution. Among other things, that enables me to be VERY overfat without looking it. Even medical people routinely underestimate my weight by 20 to 30 lbs.

So, 600 cals of protein per day, plus tagalongs. We'll see how this goes. It'll be about a 3 week stint, perhaps a bit more. This time I didn't start from a point of glycogen depletion, so we'll see how much sheer weight comes off. That could come in handy when I go to the meet later this summer.

tholian8
05-18-2005, 03:33 PM
menu

B: Cottage cheese and salsa mix
S: Protein shake w/psyllium
L: Chicken curry w/NF yogurt
D: Grilled chicken breast, salad greens, 26 g LF caesar dressing (blecch)

--supplements--

multivitamin
fish oil
calcium
eca stack x 2, full dosage WHEE!!


macros

Calories: 833
Protein: 156.2
Carbs: 15.8
Fat: 10.9


Comments: Felt pretty buzzy today from the stackage; still feel wired despite the last dose being at 2 PM. Just took some 5-HTP and with a bit of luck, I will be able to get to sleep at a decent hour. This is one of those situations where I'd normally pour myself a double bourbon and get to sleep just fine after that, but we don't go there on such low calories. Unfortunately. :rolleyes:

Hunger was very irritating today. I noticed I was drinking a HUGE amount of water and caffeine free diet Coke, probably just to feel something in my stomach. Of course, I've spent half the day on the loo with all these liquid festivities going on. Maybe tomorrow I'll work the veggies a little more--hopefully that will kill the hunger somewhat.

I am almost certainly going to be having dinner out on Saturday, which brings up a slight problem. Do I try to last out 4 1/2 days before that glorious meal, or do I go for a carb refeed tomorrow? I don't feel like refeeding tomorrow, but I'm slightly terrified of how I'm going to feel on Saturday up till dinnertime. Right now I'm leaning toward lasting it out, but I don't have to make a decision till tomorrow night, so I'll see how I feel then.

Built
05-18-2005, 03:39 PM
My .02 - tough it out, then go nuts with a clear consience.

MAN this sounds miserable.

tholian8
05-18-2005, 03:46 PM
Today it wasn't that bad as long as I didn't have to actually think. :rolleyes:

tholian8
05-19-2005, 02:52 AM
B: Coffee w/1 tsp half cream; cottage cheese
S: Protein shake w/psyllium
L: Tuna/cottage cheese mix
S2: Tomato and cuke, more cc if low on protein but I probably won't need it
D: Chicken curry (tikka w/onion this time)

So far so good: 5.5 lbs down in 48 hours. Of course, it's 90% water (or more!) but still, the scale going down so quickly is very motivating to idiots like me who have very little work ethic and consequently require immediate rewards for doing anything irksome, such as not eating and not drinking.

Hm...that's not quite fair to myself, actually. I am willing to work extremely hard at something that means a lot to me, if I can see even the tiniest amount of improvement on something, every day (or every workout or whatever). I wouldn't have survived all the practice hours necessary to become a classical musician if I didn't have a work ethic. But with fat loss, I have a body that does not like to show results, even tiny ones, and it often feels as if I'm banging my head against the farking wall and suffering for no reason...which has led to me giving up in frustration more often than not. If the PSMF gets some results and lets me stick to a short-term diet, so be it, even though a more moderate approach is a healthier way to go.

tholian8
05-19-2005, 02:57 AM
There won't be any need to tough it out, after all. You see, G comes back on Saturday, and I was trying to get tickets to the last night of the Caravaggio exhibition at the National Gallery. They're staying open till midnight 'cause it's the last day of the show, and I thought it would be fun. Well, turns out everyone else in London had the same idea. It's all sold out, so we're not going to any Caravaggio that night. Besides, G wants to eat more sensibly since she has to look decent in a tight costume next week. ;) So I'll just have my carb refeed tomorrow as I'd originally planned, and since she has to rehearse on Sunday night anyway and won't be home for dinner, I'll take that as my free meal and go out for sushi or something. All sorted. <whew>

tholian8
05-19-2005, 06:57 AM
Speed Bench (decline, varied grip, @ 60% max)

12 sets x 3 x 40 (88)


Wide Parallel-Grip Lat Pulldown

6 x 50 (110)
5 x 55 (121)
6 x 50
5 x 50


Skull Crushers (tricep blaster bar)

weights are what I added to bar, I think bar weighs ~8 kg empty

8 x 10 (22)
8 x 15 (33)
8 x 15
5 x 15


Standing Alternating Bicep Curl

3, 2, 1, 2, 1, 1 x 15 (33) rest-pause
5 x 12.5 (27)


DB Side Bend

10 x 20 (44)
10 x 20
5 x 22.5 (50)


Bent-Over Lateral Raise

3 sets x 6 x 10 (22)


Seated DB Press

5 x 15 (33)
5 x 15
2 x 15


Cable Pushdown (straight bar handle)

8 x 25 (55)
3 x 30 (66)
5 x 25
4 x 27.5 (61)


Rotator Cuff

10 x 5 lbs
15 x 1.25 kg (2.75 lbs)


NOTES

Bench: Haven't done decline in a looooooong time, mostly because my previous gym didn't have a decline bench. Went very well, and towards the end of the speed sets I started wanting to go heavier, but I showed some discipline for once and stuck to program. There will be plenty of time to lift very heavy objects later. ;)

All The Rest: Got stuck with keto poopies today, which is no surprise. I can get around it a little bit with supersets and rest-pause, but in general, training on a severe keto diet just sucks. Oh well. I'm very pleased with myself that I got in there and did it, kept good form and did the best I could. I had a bit of improvement, at any rate--I felt stronger for the first couple reps on everything, even though my glycogen pooped out quickly. It'll be interesting to see how I do on Saturday, when I'll be in a carbed-up state. Must remember not to pour on the wine Friday night--last time I did that, the hangover was severe and absolutely ruined my workout the next day. My planned refeed of muesli and skim milk should counter this tendency, since I imagine wine would taste like crap with muesli.

tholian8
05-19-2005, 02:29 PM
menu

B: Coffee w/1 tsp half cream; cottage cheese
PWO: Protein shake
L: Tuna/cottage cheese mix
D: Curried chicken (tikka and onions this time) with FF yogurt

--supplements--

multivitamin
fish oil
calcium
ECA stack x 2, EC x 1 (full dosage)
5-HTP to hopefully get to sleep


macros

Calories: 980 my god, I feel like such a pig! I totally see how people get eating disorders.
Protein: 178
Carbs: 24.3
Fat: 12.6


Comments: I spent a lot of today feeling sick from the stims. Also, this was the first day this round where I really started feeling like "I'm starving," rather than just "normal" hungry from low blood sugar. I feel a bit weak and crappy. However, it also feels as if the fat is flying off me. Could just be water, of course--time will tell.

Looking forward to refeed tomorrow night, but NOT looking forward to the supermarket tomorrow morning. I discovered last time that I really hate going to a food store while I'm on the PSMF. I can't say that it makes me hungry exactly, but it does seem to make me a little crazy.

tholian8
05-20-2005, 02:55 AM
Another pound and a half gone this morning, making a total of 7 lbs in 3 days. I suppose that's the water gone, then. Now we shall see what we can manage in the way of lard reduction.

tholian8
05-20-2005, 03:34 PM
menu

B: cottage cheese
S: protein shake w/psyllium
S2: tomato, cucumber, cottage cheese (just wasn't hungry)
S3 (beginning carb refeed): pretzels
D: faux chicken parmesan (chix breast, cottage cheese, LF tomato sauce, baked); tagliatelle.
drinks: Manhattans.

--supplements--

multivitamin
fish oil
calcium
ECA stack x 2; EC x 1
will take 200 mg 5-HTP 1 hour before bed


macros

Calories: 1880
Protein: 157.3
Carbs: 148.1
Fat: 19.2

(Discrepancies in macros are due to the alcohol calories. I'm not trying to get away with anything here, it's simply that I track on a Palm program which counts the calories in alcoholic bevs, but doesn't break out the cals from EtOH in the report. So any time you drink, there's a "hole" in the macros.)


Comments: I felt much better today than I did at the equivalent point in my last PSMF. I also looked better. Last time round I was looking like death warmed over by the morning of the fourth day. Today I looked fine. One change that I've made is getting rid of daily coffee while I'm stacking. And lo, I did not get the huge circles under my eyes that I got last time. Too early to draw a firm conclusion, of course, but I wonder if either a) something in coffee bothers my system, and pure caffeine does not; or perhaps b) stack plus coffee was just too much caffeine for something in my endocrine system. I suppose I'll get an idea as the fat loss project goes along.

Last round of PSMF, I only stacked twice a day, for fear I wouldn't be able to sleep, and I was a bit bothered by nighttime hunger. This time, I'm using all three doses, and so far I'm getting to sleep. I take my last dose no later than 4:30 PM.

I could not eat my whole refeed meal--ended up ditching some of the pasta. I made sure to eat the chicken breast though.

Tomorrow, back to the diet grind. But I'm enthused--it seems easier than the last round.

tholian8
05-21-2005, 02:20 PM
Generally a crap day.

menu

B: cottage cheese
L: tagliatelle w/tomato sauce
D: Steamed cod, Chinese style; steamed asparagus.

macros

Calories: 872
Protein: 90.2
Carbs: 70.6
Fat: 22

Comments: I just had to have that tagliatelle. It talked to me. Note to self: Buy only one serving next time, or throw out extra pasta immediately upon conclusion of refeed. So after this I decided to just keep calories low for the day, and get back on the diet horse tomorrow. So my protein numbers are crapity crap today. Oh well. One bad diet day won't kill me, and at least I didn't let my little breakdown of discipline turn into a day of pigging out.

tholian8
05-22-2005, 09:47 AM
Good Mornings

8 x 20 (44)
6 x 30 (66)
6 x 40 (88)
6 x 50 (110)
6 x 60 (132)


Reverse Hyperextension

8 x 20 (44)
6 x 30 (66)
6 x 32.5 (71)
6 x 32.5


45° Leg Press--High Foot Placement

10 x 100 (220)
8 x 120 (264)
8 x 140 (308)
8 x 160 (352)


Hammer Strength Plate-Loaded Lat Row

10 x 40 (88)
3 x 60 (132, too heavy)
8 x 50 (110)
5 x 55 (121)


Towel Sit-Ups with Weight

20 x 10 kg plate (22)
15 x 15 (33)
15 x 15


NOTES

GM: First time out with this exercise, so I took it easy and concentrated on form. It didn't even start feeling like any kind of strain until I got to the 60's--then it was quite difficult from a core-stability standpoint. My feeling was that my lower back and legs could generate a lot more force than what was required to get the 60's up; the difficulty was in holding a tight core and a good arch in the back. Still, though, I'm very pleased. Next time I have a max day I will try a max set of 3 and see how I do. (I might need to practice failing one first, though, so I know how to do that should it become necessary. I wouldn't want to get stuck with a huge weight on my back and not knowing how to dump it.)

Rev. Hypers: This is one of those exercises that feels like holy hell when I'm doing it, but doesn't seem to create any DOMS afterward. But I was able to get a bit more on the machine this time, if only to the tune of 2.5 kg. Slowly but surely, I suppose. My squats and DL's aren't going to go anywhere if I don't get better at the glute-ham stuff, after all.

Lat: Disappointing. I have been able to do 60 before on the HS machine. I think I was starting to run out of general energy by that time.

Abs: The usual. I was going to do pulley crunches but all the cable stations were in use and I needed to get the hell out of there, so I subbed the towel sit-ups.

tholian8
05-23-2005, 03:41 PM
yesterday's menu

B: Protein shake w/psyllium, coffee w/2 tsp Half Cream
L: Cottage cheese
PWO: Protein shake
D: "Fast Sauté of Beef For Two;" 3 Bakewell tarts.

Wine: "Parallele 45" Côtes du Rhône, 2003. Yum.

--supplements--

multivitamin
fish oil
cal/mag
ECA stack x 1, full dosage

Yesterday's macros

Calories: Rather more than I'd intended, I'm afraid. Probably in the high 2000s or possibly even 3000.
Protein, Carbs, Fat...not sure. Many many carbs. Bakewell tarts are very sugary. And the sauté has potatoes in it. And butter. And oil. And heavy cream. It's really tasty.
Also quite a few alcohol grams in there.

Yesterday's comments: I learned that 1 of those little, innocuous looking Bakewell tarts contains as many calories as a large glass of wine. I really had trouble believing that when I read it on the side of the package after, of course, consuming 3 of the deadly little things. Three Bakewell tarts contain as many calories as an entire bottle of wine.

Next time I will read the label when I am buying any sort of pastry, even if it is for a free meal.

today's menu

B: Coffee w/2 tsp Half cream; cottage cheese
S: Protein shake
S2: Cucumber & tomato
L: Cottage cheese/tuna mix
D: Grilled chicken breast with "Poultry Magic" rub


--supplements--

multivitamin
fish oil
cal/mag
ECA stack x 2, full dosage


macros

Calories: 971
Protein: 184.3
Carbs: 17.4
Fat: 12.2

Comments: Very hungry this morning and afternoon, despite the stack. That's annoying, but manageable, and it'll be gone tomorrow as it's was almost certainly an aftereffect of last night's debauch.

No more cheats/refeeds 2 days apart, either. That was not good. I don't think I derailed myself too badly--and perhaps not at all--but I sure did make myself nice and uncomfortable.

tholian8
05-24-2005, 02:48 AM
Scale weight: Down 6.5 lbs from last week; 20-day average down only 1.6 lbs but that is going to take a while to catch up.

Waist: Perhaps down 1/8".

Suprailiac skinfold: Down 1mm.

Reference clothing: Big difference here. It appears most of the fat has come off my ass this time, for some reason. Moved one pair of jeans from reference wear to daily wear category.

Also, managed to shift some tricep fat this week for the first time in 2+ years of lard removal project. Something hormonal is going on, I suppose.

tholian8
05-24-2005, 01:17 PM
menu

B: Cottage cheese; NO coffee.
S: Leftover grilled chicken breast from last night
L: Tuna salad made w/extra lite mayo; 1 cucumber
D: Stir-fried pork tenderloin w/scallions and green peppers
S2: Yogurt w/protein powder

--supplements--

multivitamin
fish oil
cal/mag
ECA stack x 2, full dosage; EC x 1, full dosage (just can't take that aspirin 3x/day)
will take 5-HTP one hour before bed


macros

Calories: 971
Protein: 159
Carbs: 16.3
Fat: 26.1


Comments: Some trouble with the stack today, as happened previously. Whenever I increase the dosage, I can count on feeling pretty dodgy and sick for a few hours. But fortunately, I don't have to increase again for the duration of this diet cycle.

The chicken breast was a good thing to have in the fridge and I must remember to make extra next time I'm out grilling. Especially because one cannot count on the English weather, and grilled food is so PSMF-friendly.

I wanted to stay closer to 800 cals than 1000, but today's effort was acceptable overall.

I'll do the pork tenderloin again--almost as good as chicken breast in terms of protein content per gram of meat, and it's something different. And takes well to a stir-fry.

tholian8
05-25-2005, 09:30 AM
Decline Bench Press

4 x 40 (88 lbs)
3 x 50 (110 lbs)
3 x 55 (121 lbs)
3 x 60 (132 lbs)
3 x 61 (134.5 lbs)
1 x 62.5 (138 lbs)
1 x 65 (143 lbs)
1 x 67.5 (149 lbs) PR


Wide Parallel-Grip Lat Pulldown

3 x 6 x 55 (121 lbs)
4 x 60 (132 lbs)


Seated Dumbbell Press

8 x 15 (33 lbs)
7 x 15
4 x 15


Standing Alternating Dumbbell Curl

2 x 15 (33 lbs, too heavy)
5 x 12.5 (27.5 lbs)
5 x 12.5
4 x 12.5


Skull Crushers w/Tricep Blaster Bar

finally found out that the bar weighs 7.5 kg

8 x 22.5 (49 lbs)
6 x 23.5 (51 lbs)
5 x 23.75 (52 lbs)
5 x 24 (53 lbs)


Dumbbell Side Bends

8 x 20 (44 lbs)
8 x 22.5 (49 lbs)
6 x 22.5


Cable Pushdown w/EZ-Bar Handle

5 x 30 (66 lbs)
4 x 30
5 x 25 (55 lbs)


Standing L-Fly

15 x 5 lb dumbbell

Combination RC Fly

10 x 5 lb dumbbell


NOTES

Declines: Happy with this, especially 'cause I'm on the monster diet from hell. I know one is stronger on Declines than on the flat bench press, but still, there's this psychological thing about PR's that feels very nice and makes me more confident for the next time. Had some advice that if my poundages on the bench are starting to flatten out it's probably time to switch from Westside-style max effort days to something like 5 x 5's for a while, at least for that lift. I was thinking that a couple of weeks ago--felt good to have my intuition confirmed by someone experienced. I'll keep doing ME days for the other lifts until those also start to flatten out.

I was especially pleased at how the 60's (132) just flew up for 3, when not too long ago I was having trouble getting that for 1.

Everything Else: Surprised at the strength increases on the tricep and lat movements, but hey, I'll take it. Grip is getting a lot stronger too despite not doing any direct work lately. I was able to pick up the 22.5 kg dumbbell with one hand, and haul it around.

tholian8
05-25-2005, 04:04 PM
menu

B: black coffee, cottage cheese.
L: Tuna salad w/extra lite mayo, peppers, cucumber
PWO: Protein shake
S2: Cottage cheese, tomato, cucumber
D: Pork stir-fry per yesterday's menu

--supplements--

multivitamin
fish oil
cal/mag
EC stack x 2, full dosage
5-HTP before bed


macros

Calories: 877
Protein: 155.5
Carbs: 18.1
Fat: 15.6


Comments: Bad hunger today, and it wasn't made any easier by the fact that I felt kind of ill from the stack so I skipped my last dose. This is typical for a workout day, though. I probably could have gotten away with more calories.

I've got another 3 weeks to 1 month that I can do this, before I have to swing into full-on meet prep and stop this ****ing dieting. And whatever weight I end up at that point, is as good as it gets.

tholian8
05-26-2005, 04:42 PM
menu

B: black coffee, cottage cheese
L: Tuna salad (ex lite mayo), with peppers and cucumber

--suppz--

multivitamin
fish oil
cal/mag

...then I went out...

S: Starbucks iced espresso; 2 Tbsp whole milk added by me (estimate); 1 "skinny peach raspberry muffin, <5% fat, who knows how many damn calories">

D: FISH!!!

- salmon sashimi
- assorted sashimi (2 salmon, 2 tuna, 2 yellowtail)
- 2 pc. tempura shrimp roll with very unfortunate ginger BBQ sauce. Won't have that again.
- Spicy tuna hand roll (this place does not use mayo in their spicy tuna. Unlike Mikado in Salt Lake City, which does the best spicy mayo I've ever had. Yeah, I lived in SLC at one point in my life. Played horn in the Utah Symphony. But that was a lifetime ago, seems like.)
- Yellowtail hand roll. I expected yellowtail ceviche, as advertised on the menu, but I got much better. 2 pc yellowtail, 1 slice avocado, spicy mayonnaise, gomasio. Ooops. But I don't regret it.
- 2 large Kirin beers. 1 liter Kirin total.
- some white wine after I got home, and I feel very happy. :D


macros

Pre-refeed: 315 cal, 55.6 protein, 8.1 carb, 4.9 fat.

Post-refeed: don't know, don't ****ing care.

Comments: Today was the first day I really felt the lack of food, even despite the stacking. By afternoon I was listless and not really wanting to do anything. I had to force myself to go out rather than to sit here on the internet...of course when I finally was out, I had a great time. I live in Outer London, north-west (Harrow, to be specific). I took the Tube/DLR to Greenwich, got the coffee and a muffin, hung out for a while in the nice weather just drinking my iced coffee and eating my muffin and reading my book, then decided to shell out the £ to take a boat back upriver to the Westminster tube stop. That took an hour and I loved it. I like being on the water--it always relaxes me, makes me feel kind of peaceful no matter how many EC stacks I've taken in pursuit of fat loss.

So after that, I just stopped off at a kaiten-zushi on the way home. A good time was had by all. :)

tholian8
05-27-2005, 03:54 PM
menu

B: cottage cheese
L: tuna salad (ex. lite mayo), peppers, cucumber
S: cottage cheese, tomato
D: 2 small chicken breasts, grilled
S2: Total greek yogurt, Splenda, little bit vanilla extract


--suppz--

multivitamin
fish oil
5-HTP just now and dammit I'd better get to sleep tonight!
no stacking; trying to reset body clock, last night was horrible
gagged on my cal/mag so gave up. one day off won't hurt anything.



macros

Calories: 913
Protein: 132.5
Carbs: 20.4
Fat: 30.1


Comments: A bit high on calories today, because I felt I deserved a treat after making it through one entire day with NO caffeine whatsoever, not even black coffee and certainly not those caffeine tabs. My head was in such pain all day long. Nasty. In fact, it still hurts now.

On the bright side, plain yogurt with a bit of Splenda and vanilla is hardly a great sin, and 900 calories is still quite a deficit.

tholian8
06-01-2005, 10:42 AM
Got lazy and didn't post my diet and stuff over the weekend.

Probably just as well, because I had a lot of stupid **** to deal with and as a result did not make the best choices on a couple of days, and had an Attack of The Diet Hormone into the bargain. Details as follows:

Had a (planned) cheat meal on Monday, which had to be scheduled as a very late lunch rather than a dinner. The meal went fine, but about three hours later I was suddenly and MASSIVELY hungry, like I'd never been hungry in my life. So I went to a sushi bar and had a huge dinner. Not enough for other patrons to stare at me, but still it was pretty surprising to me that I could even think of eating that much sushi having been out for Thai food just a few hours before.

And the thing was, if it hadn't been for physical fullness I would have gone on eating. I just won't eat past the point of feeling full, because that feels so gross to me. (This is probably the one thing that has kept me from weighing 300 lbs.)

Of course, I was drinking beer with all of this so I got to wake up the next morning not only feeling gross from overeating, but with a nasty hangover as well. :rolleyes: I took Tuesday off from dieting as a sort of mental-health day. I was panicking at the thought of having to restart PSMF again so soon after going through that. I really have never felt so out-of-control with food or so DRIVEN to keep eating.

It frightened the hell out of me. I know there's some hormonal blowback from starvation diets, but in my naiveté I never thought it could be THAT bad.

What an education.

Felt fine today, and capable of dealing with it, so I went back on the diet. We shall see what happens. G is back in town so I have that support, which is good. My first free meal is Friday night, we're having someone over for dinner. I don't think I'll have that sort of trouble again. At least I hope not.

Results so far, after 2 weeks: I'm down 5 to 6 lbs of fat, I think, although I've been down as much as 12 lbs on the scale at one point. No difference in skinfold this week, which was a surprise as there'd been such a noticeable change in clothing fit, in the mirror and even on the accursed scale. Go figure. :)

I can do another 2 1/2 to 3 weeks of this before I have to knock off the extreme dieting and start training for strength.

tholian8
06-01-2005, 03:46 PM
menu

B: black coffee, cottage cheese
L: tuna salad (ex lite mayo), green peppers, cucumber
D: Steamed Cod w/Garlic and Spring Onions; boiled spinach
S: protein powder mixed with FF yogurt

--suppz--

multivitamin
fish oil
cal/mag
EC stack, 1x half dosage
5-HTP before bed


macros

Calories: 705
Protein: 114.8
Carbs: 17.9
Fat: 16.8


Comments: Not bad for getting back on the horse.

tholian8
06-02-2005, 11:24 AM
menu

B: black coffee, cottage cheese
L: chicken curry
S: tuna salad (ex lite mayo), green pepper
D: "Oriental Chicken," adapted Delia Smith recipe (cooked by G--yay!)
might go out for a decaf before seeing movie, but I don't feel the need to count it


--suppz--

multivitamin
fish oil
cal/mag
EC stack, 1x, full dosage
will take 5-HTP before bed


macros

Calories: 699
Protein: 132.2
Carbs: 10.4
Fat: 10.8


Comments: Cals were really down there today, while protein was still within acceptable levels. I really do not think I could go much lower, though, because I was very uncomfortable today. I've got a headache for the ages and I feel a bit weak generally. Fortunately, tomorrow's dinner is a free meal, and since I will have people around me, I'm not really afraid of doing some weird rebound thing.

tholian8
06-03-2005, 11:54 AM
Dumbbell Flat Bench Press:

5 x 20 (44 lbs)
8 x 20


Speed Sumo Deadlift

10 sets x 2 x 80 (176 lbs)


Seated Dumbbell Press

2 sets x 6 x 15 (33 lbs)


Lat Pulldown--Pronated Grip

8 x 50 (110 lbs)
6 x 55 (121 lbs)


Standing Alternating Dumbbell Curl

6 x 12.5 (27.5 lbs)


Cable Pushdown w/EZ-Bar Handle

6 x 30 (66 lbs)


NOTES

General: My god, what a horrible and difficult workout. Got keto poopies on the DB benches, which I expected, but what I didn't expect was that EVERYTHING after the sumos was incredibly hard and painful. I had to cut bi's and tri's down to 1 set each, had to lower the weight on bi's and cut quads, abs and calves out entirely.

Working out this depleted is hell on earth. Interestingly enough, the sumos were better than they've gone in a while. It was hard to get started, but by about the third speed set I had the weight flying up. That did me in for the rest of my workout, though. I should have just gone home after those deads.

tholian8
06-05-2005, 02:26 PM
Friday 3 June

menu

B: coffee with a tiny bit of half cream; cottage cheese
L: tuna salad (ex lite mayo); red pepper
D (free meal)....

Assorted Crisps

Kir Royale

Pan-Seared Duck with Port Wine Sauce
Roasted Asparagus
Potatoes Sautéed in Butter and Olive Oil

Château Martin 2001 (Graves)

Cheeses:

Blue Stilton
Ripe Camembert
Bleu d'Auvergne
Tomme de Chèvre

Wolf Blass Yellow Label Cabernet Sauvignon 2003
Cockburn's Special Reserve Port


Macros of this day: I have no clue. It doesn't matter.

Comments: We had company, obviously.


Saturday 4 June

B: Miso soup; coffee w/double cream (but just a teeeeensy bit)
L: More miso soup
S: Tofu with hot sauce, finishing up the tofu which was a very good thing
D: Grilled Chicken Breast w/Poultry Magic rub


macros

Calories: 666
Protein: 84
Carbs: 18.6
Fat: 26.6

Comments: Will NEVER have tofu again on the PSMF. It was an experiment at request of G, and it just doesn't have enough protein to justify the calories. Not to mention whatever it did to my hormones...actually, one day of soy probably wasn't the direct cause of today's misery. But in any case, no more tofu on this diet.

tholian8
06-05-2005, 02:55 PM
menu

B: black coffee, cold grilled chicken breast
L: Chicken curry (mock tikka w/onions)
D: Shrimp stir-fry w/celery
S: Protein "pudding" (yogurt w/protein powder)

--suppz--

multivitamin
fish oil
cal/mag
ECA stack x 1, full dosage

macros

Calories: 644
Protein: 116.9
Carbs: 23.8
Fat: 6.9


Comments: Protein still a little low, but I really wasn't hungry today. Almost didn't eat dinner. I guess full-on hunger suppression has set in. Tomorrow--> adequate protein, even if I have to use whey shakes to get it. No more of this bull****.

I find that there is a significant difference in how I feel when I use aspirin in the stack, as opposed to the plain EC. Aspirin seems to smooth it out for me, and blunt the side effects a bit. I don't dare take 900 mg of aspirin a day, though, so I may either limit myself to 2 doses of the full stack, or just take EC for dose 3 and put up with worse side effects.

Tomorrow is a workout day. So far I'm planning to take some dilute carb drink with me to the gym, to avoid a repeat performance of Friday's horrible WO. Will try 5 x 5 benches to start, but will switch to 2 x heavy maintenance sets of everything if I crap out right away.

Patz
06-05-2005, 03:34 PM
thought I'd check-in and see how the cut was going...I also like your cheat meals..always gourmet!

tholian8
06-06-2005, 10:36 AM
Pre and during WO: Diluted carb drink, 19 g carbs in all

Flat Bench Press

5 x 52.5 (116 lbs)
5 x 53 (117 lbs)
5 x 53.25 (117.4 lbs)
5 x 54 (119 lbs)
5 x 54.5 (120 lbs)
2 x 60 (132 lbs) 1 assist


Skull Crusher w/Tricep Blaster Bar

8 x 22.5 (50 lbs)
6 x 23.5 (52 lbs)
6 x 24 (53 lbs)
6 x 25 (55 lbs)


Wide Parallel-Grip Lat Pulldown

5 x 55 (121 lbs)
4 x 60 (132 lbs)
4 x 60
8 x 55


Bent-Over Lateral Raise

3 x 8 x 20 lbs


Standing Alternating Bicep Curl

3, 1, 1, 1, 1, 1 x 15 rest-pause (33 lbs)
5 x 12.5 (27.5 lbs)


Cable Pushdown w/V-bar Handle

5 x 30 (66 lbs)
5 x 30
3 x 30


Rotator Cuff

2 x 15 x 2 lbs


DB Side Bend

5 x 22.5 grip failed after 5 (50 lbs)
2 x 8 x 22.5 strap


NOTES

Bench: VERY pleased with these, best series of 5 x 5 I've had in a while. And this on the hella diet. The carb drink really seemed to make a difference--maybe placebo effect, but I'll take it regardless. All five sets were very strong and the bar moved smoothly and quickly until the last reps of the very last set. Of course then my ego had to put 1 plate per side on there and see what would happen...and of course after 25 reps what happened was that I only got 60 kg up once, with difficulty, and then had to be helped with the second one. When will I learn? :rolleyes:

Tricep work: Much stronger in the Skulls, a little weak in the cable pushdown. But the pushdown always comes at the end of the workout and on so few calories/carbs, I often run out of gas before that point. I probably should cut this exercise while I'm doing PSMF.

Lat pulldown: My grip is now CLEARLY the limiting factor here. I am strong enough to pull down at least 10 kg more than I'm doing, but I just can't hold the damn bar tight enough. Must start doing some direct grip work...will ask at gym if they have Captains of Crush locked up somewhere (they have all sorts of interesting things locked up somewhere). Otherwise I'll just start doing those horrible fingertip lifts with 20 kg plates. Blecch. Am also considering getting lifting hooks for the lat exercises. I'm happy to develop my grip, and god knows I'll need it for deadlifting, but I also don't want my grip to limit my lat strength if it doesn't have to.

Shoulders: I ended up being glad that I had to go down in weight a little bit. Gave them a very good working out with the slightly lighter 20# db's.

tholian8
06-06-2005, 01:29 PM
menu

B: black coffee, cottage cheese
Pre-WO: Dilute carb drink (19 g carb total)
Post-WO: Whey shake
L: Chicken curry w/FF yogurt
D: Pork tenderloin stir-fry with mushrooms and spring onions

--suppz--

multivitamin
fish oil
cal/mag
ECA stack x 2, full dosage



macros

Calories: 942
Protein: 154.5
Carbs: 36.9 including pre-WO carb
Fat: 14.5


Comments: This day felt like a ****ing FEAST after the last few sub-800 calorie days. The extra cals in the carb drink and the whey shake were really worth it; I feel fine now, instead of totally depleted, and I was able to have a nice hard workout and didn't run out of gas after the second exercise.

Tomorrow is my measurement and reference jeans day so we shall see what happens there. Looking good so far.

Built
06-06-2005, 01:32 PM
Awesome. I'm going to start doing some experimenting again with a dilute carb drink for training soon myself.

Nice work!

tholian8
06-07-2005, 02:25 AM
Scale weight lost: 11 lbs

Fat lost: Not sure. Still too fat to use the calipers as any kind of guide--there's too much variation in the measurements. I'll have some idea tomorrow AM, after I've recarbed.

Waist: - 1 3/4"

Clothing: Update later. G is sleeping in, and I don't want to go rooting around in the wardrobe.

Comments: This diet is hard, but it's working, and it's working better (that is to say, FASTER) than anything I've done before. Am now at lowest scale weight since my early 20's. I won't get into the 82.5 kg class before I have to start my strength buildup, but I will have made some good room so that I don't shamefully pop myself into the SHW class either.

tholian8
06-07-2005, 11:01 AM
menu

B: coffee w/Half Cream, cottage cheese
L: Chicken Curry (mock tikka w/onions)


--suppz--

multivitamin
fish oil
cal/mag
EC stack x 2, full dosage. no aspirin because I've been on massive doses of ibuprofen for menstrual cramps


macros

Calories: 429
Protein: 67.9
Carbs: 19.8
Fat: 7.7

Comments: Refeed menu will be posted later, if I remember. I will not be posting refeed macros as I find it psychologically important to NOT have to track myself on refeeds and cheats. If I ever get lean to the point where I have very little wiggle room, then I'll start tracking my cheats/refeeds when I diet.

tholian8
06-08-2005, 04:21 AM
Refeed menu:

Pretzels

Manhattans

Tagliatelle w/Homemade LF Tomato Sauce
Roasted Asparagus

Côtes du Rhône

...two hours later...

Pancakes (low fat, homemade batter)
Maple Syrup
Raspberry Coulis

I think that was enough.

tholian8
06-08-2005, 04:34 PM
menu

B: Coffee...1 cup w/1 tbsp Half Cream, additional cups black; cottage cheese
skipped lunch because I just wasn't hungry...naughty of me
D: Grilled chicken breast; grilled pork tenderloin medallions; salad w/LF Caesar dressing
S: Tuna/cottage cheese mix w/tomato and onion

--suppz--

multivitamin
fish oil
cal/mag
5-HTP before bed


macros

Calories: 781
Protein: 134.1
Carbs: 29.5
Fat: 12.3

Comments: Back in metal-mouth ketosis already, that was fast.

Built
06-08-2005, 04:39 PM
I always love reading about your refeeds.

I mean, who else would mention coulis?

;)

tholian8
06-08-2005, 04:50 PM
Stash probably would. :)

Built
06-08-2005, 04:51 PM
*goes to check out Stash's log for food porn ...*

tholian8
06-09-2005, 01:03 PM
pre and during workout, diluted carb drink (27 g carb in all)


Low Box Squat

w/u: 4 x 20 (44 lbs); 3 x 40 (88 lbs); 3 x 50 (110 lbs)

work: 5 x 60 (132 lbs)
3 x 70 (154 lbs)
2 x 80 (176 lbs)

1 x 80, no box
5 x 60, no box


Good Mornings

5 x 60 (132 lbs)
5 x 65 (143 lbs)
5 x 65


45° Leg Press--Low Foot Placement

6 x 4 pps
6 x 4 pps
5 x 4 pps (160 kg/352 lbs + carriage)


Hammer Strength Plate-Loaded Lat Row

5 x 40 (88 lbs)
5 x 60 (132 lbs)
5 x 60
2 x 70 (154 lbs) PR


Standing Calf Raise on Cybex machine

10 x 100 lbs
8 x 140
8 x 160


Towel Sit-Up with Weight

4 x 12 x 20 kg plate (44 lbs)


NOTES

Squat: Piss-poor performance today. I'd like to blame it on the heat at the gym (no a/c there, like most places in England that are not shiny-new), but it's probably 3 weeks of hell dieting taking its toll, finally. I don't think I've ever attempted heavy Squats before on such a depletion diet, and I'm not likely to do so again. Even with the carb drink, 5 x 60 kg was so difficult by the fifth rep that I really questioned whether or not I was going to get it up. Undaunted, I pressed on to 70 and 80 kg, but started having trouble with balance on the 80's. It felt like my lower back was strong enough but something about the hips was giving out, even with my belt on. Not sure if that makes any sense. I've hit higher numbers on the squat but now that I think about it, I doubt I've gotten anywhere near 80 kg on a keto diet, certainly not on the box.

GM: Stronger on these than I was previously. Go figure. Of course, I'm still at the beginning of my learning curve with these, so progress should come quickly.

Lat: Big surprise here, didn't expect a strength gain. Yay. Something to lift my spirits today, at any rate. :rolleyes:

Leg Press: Awful, just felt awful. I was seriously afraid of being crushed. Although, sometimes the fear factor is good--I didn't DARE miss any of the reps!

tholian8
06-09-2005, 01:23 PM
menu

B: 1c. coffee w/half cream, 2 c. coffee black; leftover grilled chicken breast dipped in sauce of Dijon mustard and ex lite mayo
Pre W/O: Diluted carb drink (27 g carb in all)
Post W/O: Protein shake
D: Grilled rump steak with spice rub; grilled red and yellow peppers

--suppz--

multivitamin
fish oil
cal/mag
ECA stack x 2, full dosage
will take 5-HTP before bed


macros

Calories: 810
Protein: 126.7
Carbs: 33.3 including workout carb drink
Fat: 17.7


Comments: Well, thanks to the grilled steak, which I desperately wanted, my eating for the day is over and it's only 8PM. Better put on the kettle for some herbal tea, or get out the sparkling water, or something. I did get in most of my protein though (possibly all of it--I suspect I've overestimated my LBM by a considerable margin, even despite my strength), and only a minimal amount of fat for having a steak.

Might have been something about the workout...I was SERIOUSLY craving red meat afterwards, and I just refused to go without it.

Also, this is the first day that I've been well and truly sick of this diet food. Good thing I'll have to start tapering off it next week. I don't think my psyche could stand much more of this.

tholian8
06-10-2005, 10:17 AM
must go out...posting early to keep self honest.

menu

B: 1 c. coffee w/half cream; 2 c coffee black; cottage cheese, tomato, cucumber
L: Chicken curry (mock tikka w/onions and FF yogurt)
S: grilled chicken breast
D: Slim-Fast low cal/low carb shake (blecch)

--suppz--

multivitamin
fish oil
cal/mag
ECA stack x 2, full dosage
will take 5-HTP before bed


macros

Calories: 685
Protein: 112.9
Carbs: 12.3
Fat: 16.9


Comments: Very, VERY tough diet day.

Built
06-10-2005, 10:18 AM
<hug!> Oh, I don't know HOW the hell you do this! But holy CRAP you're getting killer results on it!

tholian8
06-10-2005, 10:34 AM
It's almost over. Just a few more days. Hopefully the habit change will help me on a more moderate cutter--IF it's actually possible for me to do any kind of cutter while prepping for the meet.

It's all a grand experiment....

Built
06-10-2005, 10:36 AM
I've been finding the whole process these last few years to be fascinating.

And I'm really looking forward to hearing about how you do on that meet! When is it again? Fall?

tholian8
06-10-2005, 10:38 AM
September 4

tholian8
06-11-2005, 02:20 AM
Cut is going very well, and rewarding me for putting up with the difficult diet. Am now down 13 lbs from start weight. I realize some of that is water but when you're cutting for PL that doesn't matter as much.

Mostly I am just grateful that I am able to control my weight at last.

tholian8
06-12-2005, 04:01 PM
Saturday, 11 June: PSMF day 26, cheat meal

menu

B: 1 c. coffee w/half cream, 2 c. coffee black; cottage cheese
L: (while driving) Slim-Fast Low Cal Low Carb shake (blecch)
S: (after arriving in Yoxford) 2 cold grilled chicken breasts which I had cleverly remembered to bring along

--suppz--

none...I took them with me, then I forgot. DUH


macros pre-cheat meal

Calories: 628
Protein: 100.7
Carbs: 9.6
Fat: 17.6

Cheat Meal

With about 8 other people, the other musicians from G's gig. I usually hate going out to dinner with a lot of people and sitting at a big long table, but this was one of the most convivial such occasions I've experienced. Really a great group. :)

Deep Fried Whitebait

Adnam's Bitter

8-oz Ribeye w/Stilton Sauce
Onion Rings
Chips (fries, where I come from, but I've been partially assimilated)
Small salad

table red wine shared by group. it flowed.

Dessert: 1 Glenmorangie & water. Was surprised that I didn't take the opportunity to have dessert, but I just didn't want anything sweet, even though there were a couple of tempting things on the menu.

Of course I have no clue what the macros were post-cheat.


Sunday, 12 June: PSMF day 27

B:Coffee w/1 tbsp milk; "Salad Shaker" portable salad (grilled chicken breast, yogurt dressing, greens); 200 g plain lowfat yogurt.

L: Sm. can Weight Watchers tuna in coronation sauce
S: (while driving) 2 Slim Fast Low Cal Low Carb shakes (double blecch, but 21 g protein each and really saved my ass on this trip)
D: Tuna salad (ex lite mayo), 1/2 red pepper


--suppz--

multivitamin
fish oil
cal/mag
5-HTP


macros (partially estimated)

Calories: ~900
Protein: ~104
Carbs: ~40
Fat: ~35

Comments: Another extremely difficult diet day. I was bothered by hunger from about 1 PM onwards, and it's still very bothersome now, but too damn bad, I'm going to bed and I'm not having another bite of anything. I've worked too hard sticking to the diet today, to rebound tonight and stuff in a bunch of food.

I had to spend a couple of hours around food that was not PSMF-appropriate--and no way of getting any other food. It really pissed me off to have to sit there, getting more and more hungry and just hearing these sandwiches call my name. But I am in the last few days of this diet and damn it, I intend to wring as much out of it as I possibly can because I won't be able to do it for a couple of months after this. I may be able to drop some more weight during the summer, but I can't do it this way.

Focused70
06-12-2005, 04:35 PM
I've heard that marmite and toast work wonders. Or maybe a couple of fingers of Laphroaig. :)

Stash

tholian8
06-13-2005, 09:14 AM
I've heard that marmite and toast work wonders.

Oh my god, don't even joke about Marmite. Vile stuff. The only way I'll eat that is if they threaten to kick me out of the country otherwise.

Laphroaig, on the other hand....

tholian8
06-13-2005, 09:14 AM
Flat Bench Press

w/u: 4 x 20, 3 x 40, 3 x 50 (44, 88, 110 lbs)
work: 1 x 60, 1 x 55, 3 x 50 (132, 121, 110 lbs)


Wide Parallel-Grip Lat Pulldown

8 x 50 (110 lbs)
6 x 55 (121 lbs)


High Bar ATF Squat

8 x 50 (110)
6 x 55 (121)


SLDL

8 x 50 (110)
6 x 70 (154)


Standing Calf Raise on Cybex Machine

12 x 140 lbs
10 x 160 lbs


Bent-Over Lateral Raise

2 x 8 x 20 lbs


Standing Alternating DB Curl

3, 2, 2, 2 x 15 kg rest-pause style (33 lbs)


Cable Pushdown w/V-Bar handle

6 x 30
3 x 30 (66 lbs)


Crunches on Weighted Ab Bench

2 x 8 x 20 kg plate (44 lbs)


NOTES

When I failed the second rep of 60 kg--BADLY--I knew this was going to be just a craptastic good time in the gym. But I almost couldn't believe it when I went on to fail the second rep of 55 and then couldn't rep 50 for more than 3! That's bloody awful. Worst bench workout I've had in months, and this is telling me that I really need to stop the diet. I hope it was just the worst keto poopies I've ever had, otherwise I've lost a significant bit of strength on the bench that I only hope I can gain back without undoing this whole ****ing diet.

My next workout is Thursday, after I end the diet Wed. nite on a carb refeed. Hopefully I will do better when I recarb.

Next plan is to stay at or just below maintenance calories and try to hold my weight down while building up strength for the comp. We'll see how I do with that.

tholian8
06-13-2005, 03:08 PM
menu

B: cottage cheese; black coffee
PWO: whey shake
S: more cottage cheese, with salsa
D: Korean barbecue pork tenderloin; spinach leaves; runner beans.

--suppz--

multivitamin
fish oil
cal/mag
5-HTP


macros

Calories: 762
Protein: 140.1
Carbs: 21.5
Fat: 11.6


Comments: Hungry AGAIN today, although the Great Pee Down is in full swing, which means I'm well into ketosis and should be getting some appetite suppression dammit!

I guess the ECA stack was helping me more than I knew. I've been off it for a couple of days and really don't want to go back on unless I need it. Maybe I'll stack once tomorrow afternoon just to get through the last full diet day.

Also, I was ****ing dying for a cocktail but did not give in to the urge. It helped that I threw my cocktail shaker out last week. (The top got stuck and remained stuck despite my best attempts to get it off. I needed a better shaker anyway.)

tholian8
06-14-2005, 01:31 PM
menu

B: coffee w/Half Cream (I just gave up on the black coffee nonsense, can't take it anymore); leftover grilled KoreanBBQ chicken breast from last night
L: Tuna/cottage cheese mix, heated, w/garlic granules and fresh tomato
D: Steamed Cod w/Ginger & Spring Onions; couple chunks of the chix breasts I was grilling for tomorrow; boiled spinach.

--suppz--

multivitamin
fish oil
cal/mag
5-HTP before bed


macros

Calories: 721
Protein: 125.2
Carbs: 10.9
Fat: 17.7


Comments: I did it! This is the LAST FULL DIET DAY!

Built
06-14-2005, 01:32 PM
Thank GOD.

Looking forward to your description of the food orgy ...

tholian8
06-14-2005, 01:36 PM
If only. Tomorrow is a carb refeed, which is not as much fun. The AMOUNT of food, however, might just be orgiastic.

I do always get pretzels and Manhattans on a refeed, so that part is a lot of fun. ;)

tholian8
06-15-2005, 05:53 AM
Lost 13 lbs.

Lost 2 inches on waist.

Down most of a clothing size.

Need to get a new bra, probably. :rolleyes:

Firmly into the 90 kg weight class even if I put on a couple of pounds during my strength buildup.

Too bad I couldn't get under 82.5 kg, but it was not to be...I just didn't have enough time to diet this hard. Might be able to get off another couple of pounds before the meet, if I do it slowly and carefully, but it won't be enough to drop me into the next class. So, a fatass I will be, but at least not a SHW fatass. ;)

tholian8
06-16-2005, 06:18 AM
menu

B: cold grilled chicken breast; coffee w/half cream
L: skipped by accident. Was out and just forgot about it.
D: refeed, basically same as last time.

LF Pretzels

Manhattans

Linguine w/Meat sauce (extra lean ground beef)

Cecchi Sangiovese di Toscana 2003
Norton Barbera 2004

(The Sangiovese was quite a bit more rough than previous years...it's been a nice reliable cheap wine to go with "red-sauce Italian" but I think I may have to skip the 2003 vintage. The Argentinian Barbera was a lot smoother, but at 13.5% alcohol it turned out to be too strong for my poor head, and I paid for it with a nasty headache this morning. Fortunately for me, it's mostly gone now. Which is a good thing, because I have to hit the gym this afternoon.)

couple more pretzels after dinner

macros

Wasn't easy to figure out the sauce so I just got lazy and estimated the whole refeed meal, drinks and all. For the whole day, it was roughly 2000 - 2100 calories, I think, and I damn well hit my carb target. Messed up on the protein though. And the wine absolutely kicked my ass, even though I didn't drink as much as I did on the last refeed. Another thing I'll have to recalibrate after losing 6% of my body weight...which shouldn't be too difficult, as mistakes of that nature result in painful feedback the following day. I always used to wonder why I could drink so much when I was really fat. Well...BECAUSE I was really fat! Duh!

tholian8
06-16-2005, 02:38 PM
Low Box Squat (1" below parallel)

w/u: 4 x 20; 3 x 40 (44, 88 lbs)

work: 3 x 60 (132 lbs)
3 x 60
3 x 65 (143 lbs)
3 x 67.5 (149 lbs)
3 x 67.5
3 x 67.5


45° Leg Press--Low Foot Placement

3 x 8 x 4 pps


Good Mornings

4 x 8 x 50 (110 lbs)


Pulley Crunch

10 x 50 (110 lbs)
8 x 60 (132 lbs)


NOTES

Box Squat: Didn't use the belt. Coming out of the hole is fine--it's pretty fast, actually, but I'm getting thrown forward about halfway up, and that's wasting energy. Knees also want to come in on the ascent if I am even the slightest bit tired, and since I felt generally depleted today (a consequence of last night's wine I'm sure), I was having problems with the knees from the very first rep at 60. Irked the piss out of me because I have repped 80 for 2 on this box before, and hit 90 for 1, and here I am struggling with 60 - 67. Oh well...only myself to blame for that...next workout will probably be better. Besides, it's not like my knees and my balance were perfect on the higher weights--I've got form work to do, might as well start now.

GM's: Keeping the weight low on these and trying to get the absolute maximum ROM out of it. My ass was KILLING me after I finished.

Pulley Crunch: I really need something to strengthen my core some more so I can keep things TIGHT during lifts. I think I've relied on the belt too much, because I just got into this so recently and was having such fun seeing how much I could lift. Now I'd better go back and tighten things up so I don't get hurt.

General: Tomorrow I'm going to meet with the boss of the PL team and we'll sort out my training plan for the summer. I have a feeling I'm going to have a whole new definition of "hard work" after this. ;)

tholian8
06-16-2005, 02:53 PM
menu

B: Coffee w/Half Cream; muesli w/skim milk
L: Tuna/cottage cheese mix, heated, over leftover linguine from last night
PWO: Whey shake made w/skim milk
D: Chicken w/Black Bean Sauce (homemade), w/stir fried veggies


--suppz--

multivitamin
fish oil
cal/mag
5-HTP before bed


macros

Calories: 1640
Protein: 174
Carbs: 168.7
Fat: 28.3


Comments: I couldn't believe how much I got to eat today, and still did not get anywhere near 2000 calories. LOL!

tholian8
06-19-2005, 04:33 PM
I need to be down another class by September. And I thought I was doing so well!

Guess I found out just how fat I really am! :rolleyes:

I understand and agree with the reasoning about why I need to drop down another class (to 82.5 from 90 kg)...but ****! That means I have to lose another 10 - 15 lbs on the scale by the meet date. Sure, I can dehydrate to squeeze a couple of lbs off, but there's no avoiding a severe diet.

I'm still in a "conditioning" phase for the next couple of weeks (as far as I've been told), so I think I can get away with using the PSMF to drop as much weight as possible before I must do something more moderate during the buildup to the meet. PSMF-ing all summer would kill me.

I know I can set up a relatively moderate diet for myself that will take off 1 to 1.5 lbs/week, but my trouble is with the tracking. Keto diet or not, I get huge water fluctuations, sometimes 5 lbs or more, and that makes it difficult to tell if a moderate diet is doing what I need until I've been on it for at least 6 weeks. I don't feel I have enough time to tweak the plan, because I have to wait such a long time for clear scale results. If I kick-start with the PSMF and get a good portion of the weight off, I'll feel a lot better about going to a more moderate diet in a few weeks.

(BTW, I'm not usually this neurotic about the scale, but in this particular case the scale is what's going to matter in the end.)

I've been assured that I am overfat enough to prevent an enormous loss of strength, and that my squat/DL might actually increase when I'm lighter. My bench will likely go down, though, and will have to be built up later.

<sigh>

Oh well, I've been meaning to get rid of this lard since I was a senior in college. I'll be 40 next month. It's about time, right?

neartaigh
06-20-2005, 11:56 AM
Hi there T!!

It`s been ages since I`ve been in the forums, but I thought I should say hello and at least make a token appearance to let you know I`m not dead yet. I`ll try and update my journal at some point soon....yikes. I`ve been getting to the gym regularly, although food has not been on target.

Basically, the bar exam is forcing me into sheer maintenance mode. And I will probably lose some strength as well. Sigh.

Anyway, I thought I would offer some food porn for your enjoyment though. I took a break from studying last weekend to cook dinner for some friends....I had a few old and inspirational copies of Food and Wine lying about, so I took heed and went to the Reading Terminal Market for all the more obscure ingredients. Here`s the menu results:

Appetizer: Tostones w. Dill Cream, Smoked Salmon garnished with lime and dill sprigs.
Main Course: Broiled Jumbo shrimp (in a cilantro marinade) over baby spinach drizzled with Cilantro/Garlic/Habanero vinaigrette; Sweet Potato salad (orange, rice vinagar, onions, red peppers in the dressing).
Drink: Homemade sangria
Dessert: strawberry shortcake

Not even a terrible unhealthy meal. :)

Anyway, it looks like you are making great progress despite the continued need to exert effort. Congrats!

-J

tholian8
06-20-2005, 01:14 PM
Low Box Squat w/1-second pause

3 x 10 x 50 (110 lbs)


Quarter Squat (onto bench, touch 'n' go)

3 x 8 x 70 (154 lbs)


Hack Squat

10 x 30 kg per side
10 x 20 for greater depth
10 x 30


Leg Extension

6 x 15, 9 x 10 (33, 22 lbs)
15 x 10
15 x 10


Lying Leg Curl

15 x 10 (22 lbs)
15 x 15 (33 lbs)
15 x 15

Reverse Hyperextension

10 x 20 (44 lbs)
10 x 15 (33 lbs)
10 x 15

NOTES

This was more volume than I've done in bloody ages, and it truly kicked my ass. I don't expect to be able to walk tomorrow. And this was the "light conditioning" workout. Well, true enough, the squats were light.

Today I also discovered that some of the bars I've been using are 25 kg, not 20. Which would make my max squat 100 kg rather than 95. But I guess I'll find out what it really is, soon enough. ;)

tholian8
06-22-2005, 02:51 PM
menu

B: Yogurt mixed w/protein powder & topped with fruit muesli (no nuts); Coffee w/Half Cream
L: PSMF tuna salad (which means, ~20 g extra lite mayo, mustard, veg, can tuna)
S1: Natty PB on 2 Ryvita crackers
S2: Cottage cheese on 2 Ryvita crackers
D: 2 grilled chicken breasts--1 with garlic/mustard marinade, 1 w/lemon & rosemary rub; 1/2 large tomato; salad greens with balsamic vinegar
S3: Large bowl of strawberries, topped with fat free yogurt and a little Splenda


macros

Calories: 1403
Protein: 172.9
Carbs: 100.0
Fat: 32.5


Comments: This day came in about 200 calories higher than I'd wanted, which is due entirely to choosing natty PB over a less-calorific snack. Still, though, that's not the worst thing I could have done diet-wise. Still feels like getting to eat a TON after the PSMF.

However, I'm used to keto dieting so I was not best pleased to re-acquaint myself with the gnawing hunger that is low calorie dieting in the absence of ketosis. That's really annoying, and I hope I get used to it quickly. If only I could sustain even the "light" workouts on keto--but it's not to be. I think I'll perform better for it, but it's a whole new level of discipline. I do OK at dieting if I'm feeling sort of blecch about food, which ketosis tends to do for me. It's a lot harder when I feel the hunger on the very first day.

To make myself feel better, I had my hair cut and colored today. Now I am a fatass with stylish blond hair.

Tomorrow it is back to the gym for another one of those hella conditioning workouts.

neartaigh
06-22-2005, 03:00 PM
I <3 natty PB. It`s a saving grace on keto diets. The fattiness of it somehow provides the illusion of satiety despite keto-starvation. F the extra calories.

I wanna see the hair, lady!! Somehow, I imagine something along the lines of what Anne Heche had a few years back....am I close?

Hope all is well.

-J

tholian8
06-23-2005, 04:32 PM
neartaigh: Pics may happen tomorrow, or failing that, sometime over the weekend. It's not dramatically blonde hair, but I'm happier. :)

today's menu

B: Coffee w/Half Cream (got up too late for proper bfast)
L: Tuna Pasta
Pre WO: Whey shake made w/skim milk
Post WO: Cottage cheese, 4 Ryvita crackers, 1 cucumber, 1/2 tomato
D: 1/2 BBQ tuna steak, sautéed peppers & onions (cooking spray), salad greens, spritz balsamic vinegar
Snack: 2 fl oz bourbon--my 129 calorie reward for putting up with the ****ing hunger all night. I feel MUCH better now.

--suppz--

multivitamin
cal/mag
fish oil
5-HTP


macros

Calories: 1448
Protein: 166
Carbs: 102
Fat: 23.7

--anything left over is calories from bourbon; 129, as I said.


Comments: God, I do get hungry after a hard training session. Nightmarish. I don't get this on a keto diet. I'll try Hoodia first, but I might have to seriously think about doing the stack. This night has been really awful. :(

tholian8
06-23-2005, 04:33 PM
Flat Bench Press

2 x 10 x 47.5 (105 lbs)
5, 2, 2, 1 x 48.5 (107 lbs)


5 Board Press

5 x 47.5 (105 lbs, very easy)
5 x 55 (121 lbs, very easy)
5 x 60 (132 lbs, easy)

3 Board Press

5 x 60 not too difficult, little bit of struggle on last rep


Incline BB Press

10 x 35 1 assist (77 lbs)
5 x 35 1 assist - 4 x 32.5 1 assist (72 lbs)


Close Grip Bench Press

10 x 40 (88 lbs)
5 x 42.5 - 4 x 40 (94, 88 lbs)


Incline Flye

5 x 12.5 - 5 x 10 (27.5, 22 lbs)
10 x 10


DB Triceps Extension on Floor

2 x 10 x 10 (22 lbs)

Wide Grip Pushdown

15 x 20 (44 lbs)
10 x 25 (55 lbs)


Narrow Grip Pushdown

5, 2, 2, 1 x 30 (66 lbs)


Cardio

12 minutes incline walking at 5.5 kph (10% incline, 3.4 mph, wimpy but I was tired and it was hot. ;) ) To burn up the recently liberated FFA's.


NOTES

1. My faith in carbs is restored.

2. Today I really understood what "pull the bar apart" means during a bench press. I started doing it naturally as my triceps got tired. Now, I just need to work on doing it before I start to get tired.

3. This workout made me ****ing ravenous. I'm not going to pig out, but I'm not going to be getting under my calorie limit either. One thought--I might make the LARGE and tasty tuna steak that I have ready, but only eat half of it. I've had plenty of protein already today, and if I cut it in half I'll still get a nice portion and have something interesting to eat during the day tomorrow. Yeah, that's what I'll do.

tholian8
06-24-2005, 12:24 PM
Deadlift

w/u: 4 x 50, 3 x 60 (110, 132 lbs)

work:

2 x 5 x 82.5 sumo
5 x 82.5 conventional (181 lbs)


Rack Pull from mid-shin

2 x 3 x 92.5 (203 lbs)


Rack Pull from just below knee

2 x 3 x 102.5 (225 lbs)


BB Shrug

10 x 90 (198 lbs)
10 x 100 lost some ROM (220 lbs)


Wide Parallel-Grip Lat Pulldown

3 x 10 x 45 (99 lbs)


Narrow-Grip Lat Pulldown

2 x 10 x 40 (88 lbs)


Hammer Strength Plate-Loaded Row

10 x 40 (88 lbs)
4, 2, 2, 1, 1 x 40 rest-pause


Crunch

6 x 25 x BW


Hanging Leg Raise

75 total took me the best part of 15 minutes; even with straps my grip was not equal to the challenge of holding up my massive bodyweight for reps. :(


NOTES

Going out for the evening, will have to write up my notes later.

tholian8
06-25-2005, 04:26 PM
yesterday's eats and drinks PRE-dinner

B: Yogurt w/protein powder & muesli; coffee w/half cream
L: Tuna pasta made with leftover chili-rub tuna steak from previous night
Post WO: Cottage cheese pasta

macros pre-dinner

Calories: 1312
Protein: 125.1
Carbs: 136
Fat: 28.1

Comments: Again, calories were higher than what I wanted, especially considering we went to dinner after this. But the workouts make me so damned hungry that it's hard to resist eating. When I look at the menu/macros, it's not as if I'm stuffing junk down my throat. It all looks reasonably clean.

That said....

Dinner menu

Drinks with friends before going to dinner (I did not have much; I'm finding that booze kicks my ass much harder since I lost the most recent bunch of fat, and I did not want to spoil my evening by getting all pished beforehand)

On arrival: Nibbles--crisps and nuts

Lindauer Brut

Boiled Asparagus

Boulliabaise (made to Julia Child's full recipe from Mastering the Art of French Cooking, including the fish stock--very impressive!)

Aioli

French bread

Villa Maria Chardonnay

Blue Stilton & crackers

Cabernet Sauvignon

Grape Granita

Arione Moscato Spumante

Coffee


I think that was quite enough of a gastronomic romp for one night. Obviously I have no idea of the macros; I wasn't about to ask our host for a breakdown...although with a list of food and wine that long, it probably looks worse than it really was. Boulliabaise is a soup, after all, and it's difficult to pig out on soup no matter how good it is. True enough, aïoli is a mayonnaise, but it's so strong with garlic that unless you're awfully macho about such things, it would be hard to consume a great deal.

tholian8
06-25-2005, 04:49 PM
Notes on yesterday's DL workout:

DL: After having my technique looked at and corrected, all (including me) agreed that I should pull conventional in this meet. I'll really have to bring up my erectors, but I guess that's what the reverse hyper bench is for. I actually found that my biggest problem (right now) in locking out at higher weights or after a lot of reps is my left hand grip. If my grip tires, I do all kinds of weird **** trying to lock out FAST before I have to drop the bar...IOW I'm trying to go faster than my groove will let me, and it leads to lopsided form. I can speed up the lift, of course, but the grip is a pretty obvious weak point at the moment.

I've got a gripper at home which now lives next to my computer, to be played with in idle moments. When I can close it I'll order one of the Captains of Crush series.

Rack Pulls: Same grip problem as the DL off the floor, naturally. Plus, I have to do a better job of tensing everything and pulling the slack out of the bar before I start the lift. I failed to break the bar off the platform on the first rep of EVERY set of the 102.5 kg pulls, but when I tried again with proper tension, it came up pretty easily.

Leg Raises: Oh, was I cursing during this. I hated having to do them--especially in my squat stance, which provided a load of splay-legged amusement to the rest of the gym-goers--but mostly, as I struggled to hold myself up, even with lifting straps, I cursed myself for letting myself get so fat in the first place. Some of it was about nutritional ignorance, to be sure (as in, I really thought that lifting heavy objects would somehow compensate for a s#!tty diet), but the greater part of why I got so fat was because I simply didn't have enough discipline. Those leg raises were the best motivation to lose weight that I've had in quite some time. Next year, they will not be such a hell. Dammit.

tholian8
06-25-2005, 05:12 PM
menu

pre-cardio: Coffee w/half cream
S: PSMF tuna salad; cucumber
L: non-PSMF tuna salad ;) --used 1 can tuna in oil, 20 g light mayo; 1 red pepper
S: cottage cheese pasta, with basil & garlic
S: Greek yogurt, raspberries, 20 g muesli
D: Grilled Haddock in White Wine Garlic Sauce; steamed green beans; 100 ml (3 1/2 oz) glass of the wine I was using to make the sauce
S: 5 medium strawberries


--suppz--

multivitamin
fish oil
cal/mag


macros

Calories: 1362
Protein: 136.6
Carbs: 67
Fat: 49.3


Comments: As you can see from the menu, I had a lot of trouble with hunger. It was a very difficult diet day; I felt like chewing my arm off from waking until now. Nightmare. I was trying to make this a very low carb day, but instead I got the mother of all blood sugar crashes in the late afternoon and had to apply some emergency starches.

Despite that, I was very pleased with myself that I kept my food choices high protein and low calorie, for the most part, and that I only had a very small glass of wine while preparing dinner--in the "pissed off dieter" frame of mind I was in, that could easily have turned into at least a half bottle, so my discipline must be improving in that area.

tholian8
06-26-2005, 11:26 AM
Seated Barbell Press to the Front

5 x 30 - 5 x 27.5 (66, 61 lbs)
10 x 27.5
7, 2, 1 x 27.5 1 assist


Seated DB Press to failure

8 x 12.5 (27.5 lbs)
12 x 10 (22 lbs)


Superset From Hell

2 supersets of the following, 5 kg (11 lb) DB's:

10 x Front Raise
10 x Side Lateral Raise
10 x Bent-Over Lateral Raise


Deadlift Grip BB Hold

20 sec. x 80 (176 lbs)
20 sec. x 85 (187 lbs)
5 sec. x 90 - 7 sec. x 85, then total failure (198, 187 lbs)


Chinning Bar Hold

Attempted to do this exercise, grip was so weak by this time that I couldn't even hold on for one second. Oh well.


Plate Hold

Attempted 30 sec. x 20 kg (44 lb) plates, dropped them immediately
Did 2 x 30 sec. x 15 (33 lbs) each hand


Ab Superset From Hell

Over ab bench, hands in front, coming up over top of bench or as far as possible:

10 x front
10 x alternating sides (20 in all)
10 x front. Total 40 reps.

2 sets of this hellacious thing, x BW


Cardio

15 minutes @ 5.5 kph (3.4 mph), 10% incline


NOTES

Shoulders: Oh my GOD, that dumbbell work is horrible after 3 sets of seated militaries. I never thought my shoulders were particularly weak, but this just murdered my delts. Better luck next Friday, I suppose, when I get this workout again.

Grip: This obviously needs work. I've done a little bit with grippers in the past, but nothing like these holds. I'm not sure what I'm going to do about the chinning bar thing. I may just be too heavy with too weak of a grip right now. Or maybe it will come up fast since I've never trained my grip with heavy stuff (like ME) before. I don't care if it takes me a while to hang on for the whole 30 seconds, but I would like to be able to hang on for TWO seconds, y'know?

Abs: Ouch. Some of those oblique sit-ups had to be done rest/pause style, but I got them all done, dammit.

General: I did it. I successfully completed my first week of meet training, and I'm happy to report that I am not dead yet. Tomorrow it starts all over again, with the deadlift workout. My bad luck that I had to train "backwards" this week so now I get the DL's again right away. I'll just go a little easy on the weights if I have to. No sense getting all macho about this and risking an injury so early in the prep.

After next week I'll be able to drop the reps and hopefully the w/o's won't be as totally exhausting.

Patz
06-26-2005, 11:48 AM
I SHOULD NOT be reading this journal whilst doing PSMF! You always eat the best stuff when you're out!

tholian8
06-26-2005, 02:52 PM
Patrick: That PSMF is farking brutal. And yet, if I could only lift on so little food I'd be doing it to get this 10 lbs off as fast as humanly possible. (My PSMF was around 800 cals/day.) Oh well.

The following menu should not present too much temptation, but if it does, the steamed cod is PSMF-friendly. :)

menu Sunday 26 June

B: Yogurt w/protein powder, topped w/30 g muesli; Coffee w/half cream
L: Cottage cheese
Pre-WO: Large protein shake w/30 g carb added
Post-WO: "Tikka" chicken curry w/onions (adapted considerably from PSMF recipe book)
D: Steamed Cod w/Spring Onions; boiled spinach; 1/2 c. brown rice
S: 11 cherries

--suppz--

multivitamin
fish oil
cal/mag
EC stack, 1/2 dose x 1
5-HTP in hopes of a decent night's sleep, for tomorrow we deadlift...AGAIN


macros

Calories: 1528
Protein: 192.3
Carbs: 125.4
Fat: 27.2


Comments: ...and I'm still sort of hungry now that my stackage has worn off. I think I'm going to stop whining that my calories are "too high," because the 1300-1500 range seems to be where things are settling; at least on the lifting days. Again, it's not like I'm getting my nutrition from Burger King--I'm still doing my protein the way I did on the PSMF, I've just added some starches to get my carbs into a range where I can actually lift instead of dropping light bench press bars on my chest. I'll just let it ride, shoot for the low end--or even less on the rest/cardio days--keep counting everything like a machine so I don't get calorie creep, and if I really need to reduce cals further I'll know in a couple of weeks. *crosses fingers*

The hunger sucks, though. Hoodia blunts my appetite a little; EC stack KILLS it. So guess what I'll be taking for the duration....

tholian8
06-27-2005, 03:19 PM
Deadlift

warmup: 5 x 60, 5 x 60, 4 x 60 (132 lbs)
warmup singles at 70, 70, 80, 85 (154, 176, 187)
work: 12 singles at 100 (220 lbs)


Rack Pull from just below knees

2 x 120 (264 lbs)
1 x 120
F x 120 explanation of high weight and failure in workout notes


Split Shrugs (with straps)

8 up, 10 straight back x 100 (220 lbs)
8 up, 13 back x 100
8 up, 16 back x 100


Narrow-Grip Lat Pulldown

2 x 10 x 45 (99 lbs)


Wide Parallel-Grip Lat Pulldown

2 x 10 x 45 (some assist on 2nd set)


Seated Cable Row

10 x 40 (88 lbs)
10 x 45 (99 lbs)


Dumbbell Side Bend

10 x 10 (22 lbs)
10 x 17.5 (38.5 lbs)


Back Extension on 45° Bench

10 x BW
10 x 10 kg (22 lb) plate


Reverse Hyperextension

2 x 10 x 20 (44 lbs)


NOTES

DL: Damn, if I can just HOLD the farking thing long enough to get it up, the rest of me is strong enough to lift it! The first few work singles were fine, but my left hand became a problem eventually. Chalk helped a lot, but didn't completely solve the issue at the end of the work sets when I got very tired. I hope my grip will come up naturally as I get used to this type of training. I'm getting better at tensing and pulling the slack out of the bar by pushing a bit with the legs before I start driving up for the actual lift. And of course, lockout needs some work. Lockout always needs work.

Rack Pull: The guys had the 50 kg plates on this bar and were doing a slightly different exercise with it. I was working in with them and none of us wanted to go switching out 50's just for me. So I ended up doing rack pulls with a too-heavy bar, and my grip just gave up the ghost. It didn't help that it was a thicker bar than what I'd been using for DL's--my poor girlie hands couldn't hold it very well. I should have gone with 110 kg (242 lbs) and probably would have been able to bang out a couple of sets of 3 even with the thicker bar. In any case, it was a big ego-boost to get 264 lbs up at all, much less for 2 on that first attempt. Next time I do those pulls, I'll get the weight right and get more reps out of it.

Shrug: Interesting. The weight was slightly too heavy for the straight-up part of the shrug, but I got quite a few reps out of the pull-back part of the movement.

Lat work: I need to lower the weights and concentrate on (for the pulldowns) pulling the handles ALL the way to my chest EVERY rep, and (for the cable row) pausing with lats fully contracted and really squeezing the shoulder blades during every rep.

Reverse hypers: I think my ass is going to hurt tomorrow morning.

tholian8
06-27-2005, 04:06 PM
menu 27 June

B: chicken breast w/tagliatelle; coffee w/half cream
S: Cottage cheese on Ryvita crackers
L (pre-WO): Protein shake made w/skim milk & 22 g carb drink added
Post-WO: Cottage cheese & Ryvita again
S: 160 ml (not quite 5 oz) glass white wine while preparing dinner (oops)
D: Rump steak stir-fried Thai style (cilantro, garlic, salt, Thai chilis, soy sauce, fish sauce)

--suppz--

multivitamin
fish oil
cal/mag
ECA stack, full dosage, x 1
5-HTP


macros

Calories: 1604
Protein: 168.7
Carbs: 123.9
Fat: 33.5

anything that doesn't add up is from the wine (110 calories in the glass)


Comments: Oh well. 1600 calories really does seem like a bit too much to qualify as "hard dieting," and I've only my lack of discipline to blame. On the other hand, I did quit after one glass, so I suppose that's a point in my favor. I had the wine because I left dinner until very late and I was absolutely ****ing starving while I was cooking, and I didn't want to, you know, EAT anything. *rolls eyes at self*

Well, I will make sure to think about whether or not that glass of wine was worth it, when I'm doing the extra half hour of cardio it cost me.

In other news, some of the water bloat seems to have gone away, finally.

tholian8
06-28-2005, 03:33 PM
Power Bench Press (not much arch, I have to work on that)

w/u: 12 x bar (44 lbs)

work: 5 x 5 x 50 (110 lbs)


5 Board Press

5 x 60 (132 lbs) incredibly easy
5 x 80 (176 lbs)


4 Board Press

5 x 70 (154 lbs) easy
4 x 75 (165 lbs) not so easy, should have gone 72.5/159 lbs instead)


Close Grip Bench Press

3 x 8 x 40 (88 lbs)


30° Incline Flye

8 x 10
16 x 10 (failure)


DB Tricep Extension to Chest

4 x 20 lbs - 8 x 7.5 kg (16.5 lbs)
12 x 7.5 kg


Narrow Grip Tricep Pushdown

10 x 25 (55 lbs)
7 x 30 - 3 x 25 (66, 55 lbs)


Wide Grip Pushdown

9 x 20 (44 lbs)


NOTES

Felt a little bit weak today overall. True, I had terrible sleep last night--cause not ascertained as yet--but then again, any strength loss due to dieting will tell on the bench press before anything else. I'll get it back later, when I'm not dieting--I'm pretty sure of that.

And in any case, 5 x 5 on 110 lbs, all of them straight up (but the last few not easy) is not too suck-worthy for a gurl who's never done serious PL training before.

Did 5 and 4 board work today, which was gratifying. It's fun to push a lot of weight even if it's only 2 inches. :D My personal sticking point at the moment is a couple of inches off the chest; that's 2 or even 1-board area. I'm looking forward to blasting through that some time in the next month or so.

Learned how to do an incline flye properly, at last: had to stick at 10 kg, as a result. Fair enough.

Close Grip: I'm glad I stuck to a conservative 40 kg, because my tris were seriously burnt out after 3 sets of 8 (following the 5 x 5 and board work). The last few reps were rather hellish.

Triceps work in general: This w/o killed them dead. I couldn't even quite finish the first set of wide-grip pushdowns, and had to beg off the next set. The fatigue happened all at once; it was as if my tris just ran out of gas.

tholian8
06-28-2005, 03:54 PM
menu, pre-G's refeed

Pre-cardio coffee w/half cream (but late, so breakfast was a no-go)
L: Cottage cheese & brown rice w/Italian seasoning
S1: large bowl FF yogurt, 100 g strawberries, 30 g muesli
Pre-WO: Large protein shake made w/skim milk
Post-WO: Cottage cheese, 1 Ryvita cracker


--suppz--

multivitamin
fish oil
cal/mag
ECA stack, full dosage, x 1
5-HTP


macros pre-G's refeed

Calories: 1175
Protein: 125.8
Carbs: 120.3
Fat: 21


Refeed menu

Pretzels

1 round of Manhattans (as opposed to multiple rounds, which used to be my practice, but I cannot tolerate it since losing BF%)

Scallops Sautéed with Garlic, Parsley, Chili Flakes and Olive Oil, over Linguine

Inti Pinot Grigio 2004 (Argentina)

Green & Black's Mint Chocolate, 1 square

OK, a few extra bites of linguine

That's it.

Macros: unknown. I didn't need a carb refeed, but I did need (badly) to relax my diet mentality after all this working out, and dammit, that's exactly what I have done. :D

tholian8
06-29-2005, 03:30 PM
Menu 29 June

B: none, woke up ridiculously late
L: Roll w/4 g butter; cottage cheese w/Italian seasoning and dill; coffee w/half cream
S1: PSMF tuna salad; 1/2 large tomato; greens
D: Grilled Tuna Steak (marinade = lime juice, garlic, ginger, sherry and a tiny amount of sesame oil); 122 g. cooked brown rice; steamed zucchini
S: FF yogurt w/Splenda and vanilla extract; 14 cherries


--suppz--

multivitamin
fish oil
cal/mag
5-HTP


macros

Calories: 1400
Protein: 146.7
Carbs: 116.7
Fat: 37


Comments: I was extremely hungry today, and I'm also frustrated for a couple of reasons. One is the lack of progress on the scale. Don't get me wrong, I know I'm losing fat, I can see it in my clothing and in my general appearance. But damn it, I have to make a scale number happen. This is one of those times where I just have to hold on, keep ****ing going through the hunger and the water retention, and eventually the scale MUST cooperate. I know my weight will drop if I stay the course. There is no way it can NOT drop. The only thing is, I don't have total control of WHEN that will start happening.

The other frustration is minor, in comparison: I am really annoyed that I didn't go to the pub with G tonight, just to get out of the house and be somewhere different. Not that she's doing anything exciting; she's just meeting up with some people to talk about a website she did for them. But there's no way I could have gone without having 200 calories worth of beer, and I didn't want to spend 200 calories on a rest day, so I stayed home.

This is the kind of day that makes me want to see a huge scale loss in the morning, as a reward for my suffering. Am I immature, or what? :rolleyes:

tholian8
06-30-2005, 01:38 PM
Low Box Squat

w/u: 5 x bar (44 lbs), 4 x 40 (88 lbs), 3 x 50 (110 lbs)

work: 12 sets of 3 reps @ 60 (132 lbs)


45° Leg Press

8 x 3 pps
8 x 3.5 pps
8 x 3.75 pps


Leg Curl

10 x 20 (44 lbs)
10 x 25 (55 lbs)


Leg Extension

15 x 25 (55 lbs)
13 x 25


Seated Good Mornings

10 x bar (44 lbs)
10 x 40 (88 lbs)


Romanian Deadlift

8 x 40 (88 lbs)
8 x 60 (132 lbs)


DB Side Bend

8 x 20 (44 lbs)
8 x 22.5 (50 lbs)


NOTES

My legs are killing from the squats and leg presses, although I could have done more weight on the GM's and RDL's. I guess that means my quads are lagging in strength. :rolleyes:

tholian8
06-30-2005, 02:34 PM
menu 30 June

B: cottage cheese/tuna mix, heated, over linguine
L: more cottage cheese, more linguine, no tuna ;)
Pre-WO: Large protein shake w/30 g Viper carb drink (25 g carb)
Post-WO: 7 Strawberries so I wouldn't break down and get the bourbon out while cooking dinner
D: Chicken burgers, bound with 1 egg and 40 g oats, half the recipe


--suppz--

multivitamin
fish oil
cal/mag
EC stack, full dosage, x 2


macros

Calories: 1514
Protein: 164.1
Carbs: 167.8
Fat: 18.1


Comments: I am jonesing for a drink in the worst way. Tough ****, though, because I've already hit my calorie limit for the day. Damn!

My post-WO eating was not very well timed, although I did come up with a new way to eat chicken breasts (thank god, because I was getting very sick of the old ways).

A bit high on the carbs today but it sure helped the workout. I think I need to take a bath tonight though, preferably with some salts in it.

tholian8
07-02-2005, 01:13 PM
menu

B: Leftover chicken burgers; coffee w/half cream
L: tuna/cottage cheese mix, heated, over linguine
Pre-WO: More cottage cheese
Post-WO: Still more cottage cheese, over pasta again


--suppz--

multivitamin
fish oil
cal/mag
EC stack, full dosage x 1


macros pre-free-meal

Calories: 1232
Protein: 120.8
Carbs: 144.9
Fat: 16.7


Dinner

This was to celebrate G's mum's birthday, as well as to give me a chance to pursue my favorite hobby for once. I hadn't cooked a full posh dinner in MONTHS.

2 Manhattans before dinner. I did have to gird myself for the in-laws, after all.


~Menu~

Prawn (shrimp) Cocktail with Marie Rose sauce (made from scratch including the mayonnaise)

Tim Adams Riesling 2004

Braised Whole Fillet of Salmon with Aromatic Vegetables
Velouté Sauce
Steamed Miniature Potatoes with Parsley Butter
Boiled Broccoli

Wolf Blass "Eaglehawk" Riesling 2003

English summer fruits sorbet

Camembert "Le Rustique"
Blue Stilton
Cashell Blue

Errazuriz Cabernet Sauvignon 2004


Macros for this: Unknown. ;)

tholian8
07-02-2005, 01:54 PM
cardio

30 minutes walk/jog in park. Started out with 2 minute jog, then did 30 sec. jog every time my HR went below 132. Felt great. It's good to be a little lighter--even a few lbs makes a difference when it comes to running.


Shoulder/Bicep Workout

Seated BB Press to the Front

10 x 27.5 (61 lbs) easy
8 x 30 (66 lbs) hard
5, 1, 1 x 30 would have been able to finish the set if I'd had a spotter, but the fear factor kicked in :( )


Seated DB Press to failure

10 x 12.5 (27.5 lbs)
5 x 12.5
7 x 10 (22 lbs)


Isolation Superset, a/k/a the Superset From Hell

10 x front raise; 10 x side lateral raise; 10 x bent-over lateral raise, total 30 reps

3 x 5 kg's (11 lbs ea. side)


Standing Barbell Curl

10 x 20 (44 lbs)
8 x 22.5 (50 lbs)
8 x 20


Seated Hammer Curl to failure

2 x 12 x 7.5 (16.5 lbs)


Abs Superset from Hell

Crunches...10 x front, 10 x each side, 10 x front again...all up over the bench if possible, total 40 reps

3 hellish sets of this, total 120 reps


Hanging Leg Raise in Squat Stance

75 reps (1 x 27, then mini-sets of about 10 reps till hitting 75)

NOTES

Generally very pleased. For whatever reason, I've managed to gain a bit of strength even while dieting. CNS adaptation or however it happened, I'm glad.

Got a few shoulder twinges, though. If they don't pass by Monday, I'll look up the physiotherapist who's associated with my gym...he's used to BB's and PL's and I'm sure he can sort me out.

Coke
07-03-2005, 06:27 AM
The workout(s) are good but the meal that was cooked up is damn good...U are quite the chef I see - ;)

tholian8
07-04-2005, 01:39 PM
Of course it is not a holiday here, so this afternoon I was off to the gym....

Deadlift

warmups:

5 x 60 (132 lbs)
3 x 60
3 x 80 (176 lbs)
2 x 90 (198 lbs)
2 x 95 (209 lbs)
1 x 100 (220 lbs)

work sets:

8 singles x 105 (231 lbs)
1 single x 106 (233 lbs)
4 singles x 100, to improve speed (220 lbs)


Rack Pull off Bottom Pins

3 x 5 x 80, concentrating on speed of lockout (176 lbs)


Shrug Superset--10 straight up, 15 straight back

2 supersets x 80, concentrating on fullest possible ROM (176 lbs)


Close Grip Lat Pulldown

2 x 10 x 45 (99 lbs)


Wide Pronated-Grip Lat Pulldown

2 x 10 x 40 (88 lbs)


Seated Cable Row with Pause

2 x 10 x 45 (99 lbs)


Hyperextensions on 45° Bench

5 x 15 - 5 x BW (33 lb plate)
7 x 15 - 3 x BW


Reverse Hypers

3 x 10 x 20 (44 lbs)


Hanging Leg Raise in Squat Stance

85 reps total


Dumbbell Side Bend

8 x 27.5 (61 lbs)
12 x 22.5 (50 lbs)


Static Bar Holds

Held 70 kg bar as long as I could, 5 x


NOTES

Deads: Tried to do singles at 110 (242 lbs); broke the bar off the floor but I think the fear factor kicked in after it went up about 3 inches. I didn't want to have to grind it up (and that wasn't the point of the workout anyway), so stayed with 105, which went up pretty easily. It was work after the first 4 singles, and it was going a little slowly but not to the point of grinding. After I finished 8 at 105 I tried to nudge the weight up just a tiny bit with my fractional plates. Unfortunately this was the rep the boss happened to be watching intently, and he immediately lowered my weight back to 100 because I was going too slow. Fair enough...so I finished with 4 at 100 and tried to really get the bar to FLY up, which worked surprisingly well. Bar speed was MUCH improved from last week, so was tension/tightness before beginning the lift.

Rack pulls: Went lighter on this than I did last week (last week was the awful 120 (264 lbs) where I could barely do anything with the ****er except pick it up slightly. So I lowered the weight and concentrated on the form and the speed. We also did some variations in a deliberately "wrong" position and that just feels brutal to do. Yuck. :(

Shrugs: Same story as last time. I can shrug with 100 kg but I really felt I needed to get better ROM in the "straight-up" portion. So I think I'll take 80 or maybe 85 as my "official" starting place and work up from there.

Lat work: Much better form than last week. Could have raised the weight on the cable row--will do next time. I'm so pissed off that my previous less-than-perfect form means that now I have to use weenie weights on this work until the strength improves at the bottom of the pull (when the handle is at the chest). Only myself to blame, I suppose.

Hypers: 45° bench was stronger but the reverse hypers nearly killed me. God, were they painful and exhausting.

Leg Raises: Oh these ****ing leg raises. Still, they do seem to help the squat and DL. I'm not getting those pains up near the groin that I used to get while squatting.

Holds: Slowly but surely with these. I have a long way to go until my grip comes up; nothing to do but be patient with it.

tholian8
07-05-2005, 02:51 PM
Training of 5 July

Morning Cardio: 20 minute walk/run in park. Would have been 30 minutes if the heavens had not opened and the wind had not grown fierce. ;)


Afternoon PL workout

Bench Press

5 x 5 x 52.5 (116 lbs)


5-Board Press

2 x 5 x 62.5 (138 lbs)


4-Board Press

5 x 62.5 (138 lbs)
5 x 65 (143 lbs)


3-Board Press

2 x 5 x 62.5


Close Grip Bench Press

2 x 8 x 42.5 (94 lbs)
8 x 43 (95 lbs)


20° Incline Flye to failure

20 x 10 (22 lbs, weight too light)
10 x 12.5 (27.5 lbs)


DB Tricep Extensions on Floor, to failure

16 x 7.5 (16.5 lbs)
12 x 7.5
10 x 7.5


Cable Pushdown w/Straight Bar Handle

10 x 25 (55 lbs, too easy)
4 x 30 - 6 x 25 (66, 55 lbs)


1-Arm Cable Pushdown

1 burnout set to failure (don't remember how many)


NOTES

Bench: Speed MUCH better this week even with 2.5 kg more on the bar. Five easy sets, which surprised me considering how much trouble I had last week with five sets of 50.

Boards: I had two simultaneous brain farts here. I put way too little on the bar, and I also forgot to wrap my wrists--end result, 62.5 kg on the 5-boarders felt almost the same as 80 kg did last week on the same lift. DUH! Oh well, I remembered to wrap up, and did my math properly, and made up for the error a bit on the 4 and 3 boards. Should probably go quite a bit heavier next time as the 3-board ended up being fairly easy. Of course, then again I wasn't doing 80 kg to start out....

CGBP: Fantastically better than last week. MUCH faster and stronger.

Flyes: Improved.

Floor Extensions: Way more reps out of this than I got before.

Pushdowns: Improved considerably. I had a big jump in my triceps strength this week.

tholian8
07-05-2005, 02:53 PM
Food of 4 July

I had a mental health break from dieting for a couple of days, but got back on yesterday. So...

menu

B: Cottage cheese and Ryvita crackers; coffee w/Half Cream
L: PSMF tuna salad (well, almost--I used light instead of extra lite mayo), more Ryvita crackers. Two cans of tuna. I was ****ing starving.
Post-WO: Protein shake made w/skim milk
D: Chicken curry (tweaked from PSMF book); basmati rice

--suppz--

none, I was on supplement strike yesterday


macros

Calories: 1765 ouch!
Protein: 199.4
Carbs: 140.1
Fat: 44.4


Comments: A few too many cals--ok, a LOT too many cals--but at least I'm back on the horse. I had one of those PMS'y, "I'm ****ing sick of dieting" moments.

CoCoa: Thanks! Glad you liked the menu. I really miss cooking food like that, but I don't dare do it very often while I'm trying to make this weight class. <sigh>

tholian8
07-05-2005, 03:04 PM
Food of 5 July

pre-cardio coffee w/Half Cream
B: Cottage cheese on Ryvita crackers
S: FF yogurt w/1 scoop protein powder, 30 g muesli
Pre-WO: Protein shake made w/skim milk
D: Pan-Seared Salmon; Brown Rice w/Spring Onions; Steamed Broccoli
S: 1 Manhattan

--suppz--

multivitamin
fish oil
cal/mag
EC stack, full dosage, x 1


macros

Calories: 1550
Protein: 146.2
Carbs: 111.9
Fat: 41.5


Comments: I could not believe how much oil came out of that salmon while I was searing it. I used cooking spray plus the very thin film of oil that lives on my iron skillet. By the end of the searing process there was at least one tablespoon of fat in the pan. However, I used the raw values in my macros because I don't know how to properly account for what the fish gives up in the cooking. So my total fat and calories could be a bit less than reported here.

I am so glad I have the day off from the gym tomorrow. I'm really, really tired.

tholian8
07-06-2005, 03:02 AM
Morning Cardio: 30 min walk/run in park.

tholian8
07-06-2005, 03:00 PM
menu

pre-cardio: coffee w/Half Cream
B: Cottage cheese, Ryvita crackers, Italian seasoning
L: Piece of leftover salmon from last night; 50 g (dry weight) spaghetti
S: 100g cottage cheese, plain
D: Grilled burgers made w/extra lean ground beef and a few grams onion soup mix for flavor
S: 1 Manhattan :)

--suppz--

multivitamin
fish oil
cal/mag
EC stack, full dosage, x 2


macros

Calories: 1523
Protein: 139.5
Carbs: 81.3
Fat: 53.9


Comments: Another hellish diet day, and this extra bad PMS is not helping any. I was hungry morning till night without one minute of respite. Fortunately I can soothe myself with a cocktail and not bust the calorie limit. As before, salmon is counted at raw weight.

I hope I get some decent sleep tonight. I quit the 5-HTP for now because it was starting to give me very weird dreams.

tholian8
07-07-2005, 08:39 AM
I'm not sure if the PL team is working out today, given the terrorist bombings--but the gym's not in central London, and neither am I,so I will take a drive over there and see. Maybe I can work out some of my anger and shock. Or maybe I'll just put in some treadmill time.

tholian8
07-07-2005, 01:31 PM
Power Squat

warmup

6 x 20 (44 lbs)
4 x 40 (88 lbs)
3 x 50 (110 lbs)
3 x 55 (121 lbs)

work sets

3 x 57.5 (127 lbs)
3 x 60 (132 lbs)
3 x 62.5 (138 lbs)
3 x 65 (143 lbs)
3 x 67.5 (149 lbs)
3 x 70 (154 lbs)
3 x 72.5 (160 lbs)
3 x 70
3 x 67.5
3 x 65

back off sets, as fast as possible

3 x 50
3 x 40
3 x 30


45° Leg Press

8 x 3 pps (+ 264 lbs)
8 x 3 1/2 pps (+ 308 lbs)
8 x 4 pps (+ 352 lbs)


Lying Leg Curl

2 x 10 x 25 (55 lbs)
9 x 25


Plate-Loaded Leg Extension

10 x 25 (55 lbs)
10 x 30 (66 lbs)
8 x 30


Romanian Deadlift

2 x 8 x 60 (132 lbs)


Seated Good Morning

8 x 40 (88 lbs)
8 x 50 (110 lbs)


Dumbbell Side Bend

2 x 20 x 45 lb dumbbell

NOTES

Squat: First of all, OMG on the volume! I have a lot of walking to do around London tomorrow, since the Tube will not be running a full service (assuming it runs at all), and I sure hope I can manage to do that. It seems I have not trained quite properly, which doesn't surprise me. Now that I am making sure to squat at or even slightly below legal depth, my weak points are quite obvious. I had no failures today, but on heavy weights I start fast (can we say "stretch reflex?") and slow down WAY too much through the middle. So my weights are down until I speed up that part of the lift. Again, it's not too surprising. I mainly did bodybuilding-style or "general fitness" workouts before, and have neglected to seriously train my erectors and lower back for years. So guess what, I tip forward in the squat. It's already better after only a couple weeks of working with this team, so I have great hope for the future. :)

Leg Press: Increased to 4 pps. Equal to previous PR. I'm very pleased that I can do this on a ****ing 1500 calorie diet.

Leg Curl, Leg Extension: Increased on Ext. from last week. Again, I'm not surprised. I chose a power-squat style "naturally" when I first started squatting, and never did any supplemental work to strengthen my quads.

RDL: Had to have my form corrected so kept the weight down. It's sort of a kick to be doing this exercise and have really big strong guys yelling, "STICK YOUR ARSE OUT," at me!

Seated GM: Still getting used to this exercise, but it's going well.

General: This was the first team PL workout I was on where I was in any serious danger of throwing up. Fortunately, it didn't happen and I was spared the humiliation. I also came very close to crying, but I blame that on my seemingly eternal PMS. Fat loss always screws up my cycle and this month is particularly awful.

Built
07-07-2005, 01:36 PM
Puking is likely more acceptable than crying. LOL!

I'm very interested in this squat form issue of yours - it's been mine as well. I've actually switched to split squats for a bit - I'll get back to the regular ones in a month or two.

tholian8
07-07-2005, 04:26 PM
Built: My form issue has actually improved a great deal between last week and this week...but I changed so many things at once in my training that I can't say for certain what is working. I have a strong suspicion that changing to conventional DL, and all the posterior chain work, are the biggest factors.


menu 7 July

B: coffee w/half cream; leftover onion burger half from last night in a bizarre combination with cottage cheese and a little spaghetti (it was good, then again when you're as hungry as I am anything tastes pretty good)

L: Cottage cheese on Ryvita crackers w/Italian seasoning. This is really not bad.

Pre-WO: Large protein shake w/Viper carb drink mix

D: Lemon Chicken; small portion white rice

Post-Dinner: I admit it, 2 Manhattans. Which put me over the calorie limit, but I still have a decent deficit going (my maintenance cals are ~2100).


--suppz--

multivitamin
fish oil
cal/mag
EC stack, full dosage, x 1


macros

Calories: 1619
Protein: 151.4
Carbs: 134
Fat: 19.1


Comments: I'm about to chew my arm off. This always seems to happen with these hellish squat workouts. The hunger sets in 30 minutes after the end of training, and it doesn't let up unless I absolutely STUFF myself--which, unfortunately, I cannot afford to do right now.

I'm regretting every extra calorie I ever ate or drank, which has forced me to this extreme of dieting while training heavy. I ****ing hate this. I HATE IT!

tholian8
07-08-2005, 07:15 AM
Seated BB Press to the Front

warmup

5 x 20 (44 lbs)
3 x 22.5 (50 lbs)
3 x 25 (55 lbs)
3 x 30 (66 lbs)

work

3 x 5 x 35 (77 lbs)


Superset Front/Side/Rear Raises

10 reps each exercise, total 30 reps each superset

3 supersets x 5 kg (11 lbs)


Seated Dumbbell Press

10 x 12.5 (27.5 lbs)
10 x 12.5
5 x 12.5


Standing Barbell Curl

10 x 22.5 (50 lbs)
10 x 23 (51 lbs)
8 x 23.5 (52 lbs)


Seated Hammer Curls (to failure)

drop sets

4 x 10 - 7 x 7.5 (22 lbs, 16.5 lbs)
8 x 10 - 3 x 7.5


Static Bar Holds

2 x 30 sec x 60 (132 lbs)
1 x 35 sec x 60


Chinning Bar Hangs

7 sec. x BW
5 sec. x BW


Cardio: 30 min. fast treadmill walk after finishing with weights.


NOTES

BB Press: Getting stronger slowly, but I've got some twinges in there now. I'm hoping this is just the joint getting used to all this work--if it doesn't improve considerably over the next week, I'll need to have it looked at.

Superset: God, does that BURN!

Bar Holds: I guess 60 kg is about the right weight for now. I can hold 80 and 100, but not for very long.

Hangs: Solution to this is--wait for it--lose some ****ing weight.

General: Glad the week's over. I need a couple days of rest.

tholian8
07-09-2005, 11:08 AM
menu for 8 July

B: Coffee w/half cream; Cottage cheese on Ryvita crackers
Pre-WO: Protein shake made w/skim milk
S: cottage cheese
S (during opera): 2 M&S Nacho Chicken Wraps, 1 during each intermission. 1 pint London Pride (http://www.bottledbeer.co.uk/index.html?beerid=159) ale.
After-party, 2 1/2 hours after second intermission: 2 small glasses Champagne; a couple of veggie chips; several regular potato chips.
MUCH later, after arriving home: Some Saint-Agur (http://sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/2004/09/02/WIG5O8HISP1.DTL&type=wine) blue cheese (very nice!); some blue Stilton (this one not as nice as the last Stilton we had). 7 mini Scottish oatcakes (a type of cracker). 3 Ryvita crackers. We split a bottle of Wolf Blass Yellow Label Cabernet Sauvignon 2003 with the cheese.

--suppz--

none, went on supplement strike. actually, I think I just forgot.


macros (post-wraps and beer, pre-everything else)

Calories: 1556
Protein: 144.6
Carbs: 124.2
Fat: 20.8


Comments: Wagner operas are long. I was prepared for this to be a high calorie day, and it probably ended up around 2300 all told. I did pretty well with my macros pre-party, and didn't drink too much at the party or at home later. That's about all I can ask for on a night like that.

tholian8
07-09-2005, 01:10 PM
Menu 9 July

B: Coffee w/skim milk; couldn't stomach anything else due to major TOM pain :(
S: Tuna salad (lite mayo), orange pepper; 3 Ryvita crackers
L: Large bowl FF yogurt w/1 scoop protein powder, topped with high fiber muesli
S: Cottage cheese, 1 large tomato
D: Chicken with Garlic Black Bean Sauce (homemade); small portion white rice
S: large glass Montana Riesling (sold as "Brancott Vineyards" in the US)

--suppz--

multivitamin
5-HTP

slowly getting back on the supplement horse...I occasionally get very sick of taking them


macros

Calories: 1567
Protein: 153.9
Carbs: 127.5
Fat: 17.7


Comments: Extremely tired today and didn't do much. Which, I think, is good. It's been a busy week...among other things. :(

tholian8
07-10-2005, 08:45 AM
Training 10 July

31 minute fast walk in park. A couple of jogging bits. It's very hot out.

Diet Thoughts

I know I'm blown up with water right now, as happens every month (and this month is particularly bad for it), but still...this weight loss is not going fast enough. I really need to get it moving. So a few changes are in order, none of which I am too thrilled about.

I'm starting to lose my discipline. Going back over my menus for this past week, there are just too many cocktails. True enough, it's been a hell of a week in London, but that's not really an excuse--and even if it were, when my diet discipline breaks down it always starts with drinks, then the rest of the menu goes to hell in about ten days' time, and before I know it I've either ground to a halt or actually started gaining. I can't play games like that this summer, so...those Manhattans and glasses of wine, although delicious, are going to have to go away unless I'm having an Official Free Meal. This sucks ass, but I can't afford empty calories if I have to lose weight fast.

Calories need to be cut down some more (in addition to dropping out the booze). At this point the carbs are the only place I can cut. I'll try dropping down to about 80 carbs/day with half of that coming pre- and during-workout. Hopefully the carbs around workouts will keep the dreaded "keto-poopies" at bay while I get some of the appetite suppression. Hunger has been a terrible problem and the EC stack is not helping enough.

Free meals--I need to PLAN what I'm doing with these a few days in advance, so I can look forward to it. G is about to start another round of PSMF so the enforced structure from her doing that should help me somewhat.

I'm not at the point where I want to do the PSMF with her, because I don't think I can train properly on such a severe diet.

This awful summer is turning out to be very good motivation to keep my body weight under control from now on. I NEVER want to have to do anything like this again for a meet.

tholian8
07-10-2005, 05:07 PM
menu for 10 July

B: Coffee w/skim milk; cottage cheese w/1 very large tomato
L: large protein shake made w/skim milk
D: Another protein shake w/skim milk, before going out to concert
S (post-concert): Cottage cheese
S2: "Last Fling of the Manhattans," before G starts her PSMF and I start the Austerity Programme. Both to begin in the morning.

--suppz--

none. I was a bad girl.


macros

Calories: 1501
Protein: 173.8
Carbs: 95.9
Fat: 14.3


Comments: Hunger was much less of a problem when I stepped up the protein today. I guess she'll be PSMFing and I'll be doing PSMF plus a few judicious helpings of carbs along the way. I wish I could lose scale weight rapidly doing something more moderate, but with my water fluctuations, I just can't. The FAT is going, I can see that. But in this case it's the damn scale weight that matters, and this means I'm going to have to be somewhat drastic now.

Already hit the store and got in appropriate food. Tomorrow night we'll be having steamed cod w/spring onions.

tholian8
07-11-2005, 01:58 PM
Training of 11 July

Deadlift

warmup

3 x 60 (132 lbs)
3 x 60
2 x 80 (176 lbs)
2 x 90 (198 lbs)
1 x 100 (220 lbs)

work

12 singles @ 102.5 (226 lbs), 45 sec rest between


Partial Deadlift off Platform (knee level)

5 x 82.5 (182 lbs)
5 x 87.5 (193 lbs)
5 x 90 (198 lbs)


Shrug Superset

10 straight up, 10 straight back, 20 total reps

3 supersets x 90 (198 lbs)


Close Supinated-Grip Lat Pulldown

10 x 45 (99 lbs)
10 x 47.5 (105 lbs)


Wide Pronated-Grip Lat Pulldown

10 x 45 bad form at end of set
10 x 42.5 (94 lbs)


Cable Row

2 x 10 x 47.5 (105 lbs)


Hyperextensions on 45° Bench

10 x BW
10 x 10 kg plate (22 lbs)

Reverse Hypers

attempted 20 kg (44 lbs) but had to stop due to back pain. scrapped the ex for the week.


Ab Superset from Hell (total 40 reps per superset)

2 supersets


Side Bends

2 x 15 x heavy unlabeled dumbbell LOL


NOTES

DL: Bar speed good, although I felt sort of debilitated during the whole workout. 12 singles at 102.5 were reasonably easily accomplished.

Partials: Need to start going much heavier on these. The rest of the team is doing an out-of-position variation with relatively "light" weight (for a partial), but I don't think I should be messing with those right now. It's challenging enough to do the thing properly. I got a couple at 120 the other week (before my grip gave the hell up), so maybe I'll stick 115 on the bar next time and see how I do. 90 feels way too light for a partial.

Shrugs: Also getting better.

Upper back: Pleased with the progress here.

Abs: Funnily enough, I actually wanted to do those damned hanging leg raises, but all the chinning bars were in use. So I did other stuff.

Hypers: Ouch. My lower back is KILLING me. I don't think I was recovered enough from the squat workout, and I really should not have done any hypers at all.

tholian8
07-11-2005, 02:09 PM
menu 11 July

B: Coffee w/half cream; large protein shake made w/skim milk
L: Cottage cheese, 1 large tomato
Pre and during WO: Viper carb drink (40 g carb total)
Post WO: Protein shake made w/water
D: Steamed Cod with Ginger and Spring Onions; steamed green beans

--suppz--

multivitamin


macros

Calories: 1248
Protein: 170.8
Carbs: 79.6
Fat: 24.5


Comments: Well, this is no fun. But it does get the calories right down, so hopefully I'll be able to get this weight off in time. At least I can cook, so I can figure out decent stuff to have for dinner.

tholian8
07-12-2005, 02:49 PM
Training 12 July

Morning Cardio: 30 minute fast walk in park. Couple jogging bits--had trouble keeping my heart rate up.


Bench Workout

Bench Press

warmup

8 x 20 (44 lbs)
5 x 30 (66 lbs)
4 x 40 (88 lbs)
3 x 50 (110 lbs)

work

8 triples @ 57.5 (126 lbs)


4-Board Press

5 x 65 (143 lbs)
5 x 67.5 (148.8 lbs)


5-Board Press

4 x 75 (165 lbs)
5 x 75


Close Grip Bench Press

5 x 40 (88 lbs)
5 x 50 (110 lbs)
5 x 52.5 (116 lbs)


DB Tricep Extension on Floor

10 x 10 (22 lbs)
8 x 10
9 x 10


Close Grip Cable Pushdown

2 x 10 x 25 (55 lbs)


Wide Grip Cable Pushdown

2 x 15 x 25 (55 lbs)


NOTES

Despite how ****ty I felt going in, and how depressed I am about The Weight Loss That Will Not Move Despite Low Calories and Heavy Exercise, this was actually a great bench workout. I've learned proper PL bench form now, and I've hit my triceps like they've never been hit before, and it's starting to show in the bar speed. Wasn't even close to failure on the triples, and the bar moved faster than it ever has with that weight. I am learning how to blast the weight up with the whole body.

tholian8
07-12-2005, 02:58 PM
menu 12 July

B: pre-cardio coffee w/Half Cream
S: large protein shake made w/skim milk
L: stir-fried pork w/spring onions (homemade); steamed zucchini
Pre/during WO: carb drink
D: 2 grilled chicken breasts
S: Cottage cheese on Ryvita crackers

--suppz--

multivitamin
cal/mag
5-HTP


macros

Calories: 1439
Protein: 186.5
Carbs: 108
Fat: 24.7


Comments: At the moment I'm having my usual post-workout ravenousness. I've had 2 chicken breasts for dinner, plus another snack, since I got home from the gym and it's as if I didn't eat a goddamn thing. However, the higher protein is working nicely so far pre-workout, as far as keeping hunger at bay. It's only after the workout that I'm having the problem.

I'm hoping the water retention is starting to calm down--couldn't stay out of the bathroom after workout, that's usually a good sign. Some downward movement of the scale, please! I'm dying here! :rolleyes:

tholian8
07-13-2005, 05:46 AM
Morning cardio: 31 minutes walk/jog in park.

tholian8
07-13-2005, 03:31 PM
menu 13 July, free meal day

B: pre-cardio coffee w/half cream
L: large protein shake made w/skim milk
S: FF yogurt w/vanilla extract and Splenda mixed in
D (free meal, cooked at home)....

Maker's Mark Manhattans (god bless america)

posh potato chips, 40g bag

Roast Chicken with Two Lemons
Potatoes fried in Duck Fat (from the last time I cooked duck)
Steamed Green Beans

Montana Sauvignon Blanc 2004 (sold as "Brancott Vineyards" in the US)

Dessert: Kastner & Ovens Chocolate Fudge Cake

Sainsbury's "Muscat de Saint-Jean de Minervois"

macros PRE-dessert

Yes indeed, I counted everything including the drinks, up till the dessert course where I have no idea what is in that cake. So...

Calories: 1921
Protein: 125.9
Carbs: 89.7
Fat: 58.8

Any macros that do not add up are due to wine or whiskey...my Palm program tracks alcohol calories but does not list it in the macros.


Comments: What can I say. I turn 40 tomorrow, and I've worked my arse off on this diet, and I damn well deserve this meal. After all, I fit into jeans today that I have not seen since college, regardless of what that ****ing scale says.

Yay me.

tholian8
07-14-2005, 02:34 PM
Squat Workout

Power Squat

warmup

6 x 20 (44 lbs)
3 x 40 (88 lbs)
3 x 50 (110 lbs)
3 x 55 (121 lbs)


work

3 x 60 (132 lbs)
3 x 65 (143 lbs)
3 x 65
3 x 65
3 x 67.5 (149 lbs)
3 x 65
3 x 62.5 (138 lbs)
3 x 60
3 x 57.5 (127 lbs)
3 x 55


Lying Leg Curl

10 x 20 (44 lbs)
8 x 20
10 x 20

Leg Extension

2 x 15 x 25 (55 lbs)


NOTES

A short workout today, because my back was still bothering me. So there was no chance of me doing GM's, RDL's, leg presses or anything else that puts a lot of stress on the low back. Even the leg curls turned out to be a little bit painful--I ended up having to lower the weight to make sure my back didn't hurt. The squats felt surprisingly good, though. Warmups were absolutely fine although I'd expected them to kill...I'd actually expected not to be able to squat at all today. At 65 kg my back started feeling tight (but not painful), but after 67.5 it put me on notice that adding any further weight to the bar would be iffy. So I worked back down.

I'm pleased with the improvement in my squat form; I only worked up to 72.5 (159 lbs) last week, and my 65's and 67's were slow and tipping forward. This week I didn't go up as high, but the 65's and 67's were nice and clean with no leaning-forward problems. Sure, I got a bit slower when I got tired, but the balance was a lot better and I felt very strong through the middle of the lift. I'm hitting depth more consistently, also.

getfit
07-14-2005, 02:44 PM
i just saw it was your b-day so happy birthday! enjoy lots of cake! :p

tholian8
07-14-2005, 03:10 PM
getfit: Thanks! I'm afraid I'll have to postpone the cake till Saturday, but I did have some "advance" cake last night so that will have to tide me over. :)

menu 14 July

B: coffee w/half cream (got up late)
L: Large serving PSMF chicken curry; some FF yogurt
Pre/during WO: Carb drink
Post-WO: Smallish protein shake made w/skim milk
D: turkey burgers; steamed green beans
S: 3 voluptuous juicy nectarines :)

--suppz--

multivitamin
5-HTP


macros

Calories: 1403
Protein: 195.9
Carbs: 111.7
Fat: 18.7


Comments: Yes, I am dieting on my birthday. It just worked out that way, with our free meals this week. But I'm being taken out for a very nice dinner on Saturday night, so I'm happy.

tholian8
07-15-2005, 01:21 PM
Training 15 July

Morning cardio: 31 minutes in park. I really don't know why it always takes me exactly 31 minutes, but...whatever! As long as I do the damn walking! Only 3 running bits today. Back was better, so I walked really fast and mostly managed to keep up the heart rate that way.


Afternoon - Shoulder/Bicep/Grip

Seated Barbell Press

warmup

2 x 5 x 20 (44 lbs)

work

5 x 25 (55 lbs)
5 x 30 (66 lbs)
5 x 35 (77 lbs)
2, F x 40 (88 lbs, too heavy)
5 x 37.5 (83 lbs)
5 x 37.5, (2 assist)

backoff set

10 x 30 (1 assist)


Side Lateral Raise

3 x 10 x 7.5 (16.5 lbs)


Standing EZ-Bar Curl

10 x 17.5 (38.5 lbs)
10 x 22.5 (50 lbs)


Standing Hammer Curl w/Tricep Blaster Bar

10 x 17.5
10 x 20 (44 lbs)


Static Bar Holds, Deadlift Grip, with Thick Bar

this bar is not a 2" bar but it is somewhat thicker than a standard Olympic Bar.

60 x 60" (132 lbs)
80 x 40" (176 lbs)
85 x 30" (187 lbs, opposite from my normal DL grip)
85 x 30" (back to reg. DL grip)


Hanging Leg Raises in Squat Stance

95 total


Crunch Superset from Hell (40 total reps per sst)

3 ssts


Comments: I am well and truly exhausted after this week's training. My back hurts, my right shoulder hurts, my wrists hurt and my inner thighs hurt. All I want to do is get very drunk, then go to sleep for many many hours. My wine rack is singing to me in sixteen-part harmony, but I shall tie myself to the mast or something. Today is not a free day.