LEGS!!

Ok, so here is what Zak and I did, not much but it was enough to kick our asses.

Power Cleans
95# x 8
95# x 8
105 x 6

Romanian Deadlift (RDLs)
135# x 12 x 3 sets

Front Squat in Smith Rack
135# x 10 x 3

Heavy KB Swing to Box Jumps
30 sec ea
Paired with TRX SL Lunge (So while one person is swinging and jumping the other is lungeing)
30 sec ea.

Quad Burnout
80# x 15
80# x 15
80# x 12 --> 60# x10 --> 40# x 10 (drop pyramid set)

The cleans and RDLs and Front Squats recked us the most. Since it was a joint workout, I had to make sure to hurt him just as much as he was going to hurt me. Mission accomplished, we are both suffering!

I like sauerkraut as well, I didn't realize it was good for you though. Yippee!

More good news. Remember when I told you I closed down my Credit Card bc I didn't think I would need it and that it would only get me in more trouble? Well I applied for a new one and I got it in the mail today when I got home! Also, my vest should be delivered by weds! This is such a fun toys jam packed week! Wheels, card, vest! Yay!

I foam rolled today as well. It was near unbearable. Excruciating, but I enjoyed it...strange. My entire lowerbody was hurting, even my soleus, which cramped up bad during the TRX Lunge/Swing/Jump sequence yesterday. Oddly enough, I have to say the pain was welcomed and strangely enjoyable!

Wheels!

 And here they are on the sellers bike:

Sufficiently murdered my upper body today.

Along with not being able to walk tomorrow…. well, I just fully won’t be able to move. Killed upper body, especially chest.

I could barely wash my hair when I got home from the gym.

Good thing tomorrow is a rest day! Might need to do some yoga though to stretch out. I’m pretty sure it’s been almost 3 weeks since hitting any upper body last! I have definitely lost strength in my upper body! My legs tend to hold onto strength much better, but my upper body loses it fast.

I still kept it fairly light since I’m getting back into it, but I still felt it!

Pushup sequence (wide to narrow)

DB bench press- 20lbs/12, 25lbs/10, 25/10

3x:

Renegade row- 15lbs/10

DB chest flye- 15lbs/10

3x:

Shoulder press with rotation- 15lbs/10x, last set I could only manage 8

DB biceps curl- 10lbs/10x

3x:

Incline chest press- 15lbs (someone was using the 20’s)/10

Close grip SB pushup- 10x (had to drop to my knees, I have lost strength!)

Lateral raises-7.5lbs/10

3x:

Straight arm lat pullback (cables)

Cable triceps kickback

up-down planks… I gave up on these because my arms were shaking so bad and my upper body was DEAD. :)

Foam rolling was extremely painful today. My legs were not happy… but in an oddly good way.

Let's see...
Yesterday I just did 50 minutes on the AMT and 10 minutes on the treadmill. Then did some planking and random ab stuff to build back up:)

Today I killed my legs.

I'm pretty sure I won't be able to walk tomorrow. Actually I'm 99.9% sure. And if I can? Well then that .1% is a miracle!

I woke up today and wasn't sore (I wasn't expecting to be, all I did was some light cardio yesterday) but my body was definitely like "yeah, you actually MOVED yesterday!" 

I was kinda feeling a little sick again :/ but I hit up the gym anyway. For legs. Oh yeah.

Let me tell you, after not doing legs for 2 weeks yOU WILL FEEL IT!

After the first set of squats my quads were cramping and I was like ohhh man, this is gonna be a long workout! By the end my legs were SHAKING and I barely finished my workout. When I was walking down the stairs I had a death grip on the railing because my legs could hardly support me and they kept feeling like they were gonna give out. Best. Feeling. Ever.

10 minutes on the stairmaster

3x:

Squats- 45lbs (easing back into things) for 12

Jump squats- 30 seconds

3x:

Straight leg deadlifts- 55 lbs/10x

Sumo squats- 30lbs/10x with 5 half squats

Close stance inverted leg press- just the sled for 15/70lbs for 12/70 for 12/90lbs for 10/70 for 15 

Did 5 half presses at the end of each set and then into 15 calf raises (still keeping things light since I'm just getting back into it...)

3x:

Reverse barbell lunges to balance- 35lbs/10

Jump lunges- 10 (Because that's all I could manage!)

Hopped on the treadmill- was only gonna walk for 5-10 minutes but I was on it so I was like what the hell:

5 minute warmup

10 minute hill intervals: 7.5 incline, 1 minute running 6mph 1 minute walking repeat for 10 minutes

5 minute cooldown

FOAM ROLLED! and home for fooooood:) pulled chicken w/ avocado, 505 salsa (MY FAVORITE!!!! OMFG), saurkraut (yes, it's delicious and it's good for your tummy!), saladdd! 

Update: just ordered the nike free TR fit
also, out of curiosity, have you ever heard of IF (intermittent fasting)?

Hmm trance... not my fav but I'd like to listen to what you've got!
So, I can't sleep.
I'm about to throw a million ideas at you- don't yell at me.

1:
Upper body
lower body
total body
(you know i'm gonna wanna cardio- what if I only did it twice a week? Only 5 days working out a week)

2:
Sunday- Lower body BIG, HEAVY lifts (squats, deadlifts, leg press, barbell lunges)
Monday- Upper body bigger and heavier
Wednesday- lower body more plyometric and functional stuff
Friday- upper body again more plyometric-y and functional (TRX stuff, random fun stuff:) )
(possibly no cardio days then? maybe two because you know I can't resist)

maybe following 1 for a good 3-4 weeks then switching to 2. or maybe switch and do 2 and then 1.... all i know is i'm gonna have to start doing cardio in april at the latest because I gotta train for my France biking trip!
AHH SORRY I'M JUST GETTING SO EXCITED ABOUT LIFTING AGAIN:) lol. And then in a week i'll be like ughhh i'm so unmotivated. lol!


foooood stuff:
NO's=
soy, olive oil, brussel sprouts, grains of all kinds, mushrooms, cocoa, vanilla, legumes (including peanuts), dairy, ummm there is probably more that I can't think of right now

YES to...
meat! (I KNOW! mostly sticking with chicken, turkey, and pork but I do eat red meat now!), VEGETABLES!, spices (except pepper stuff), all natural whole foods, nuts and nut butters (Duh! :)), yeahhh.....

Lastly,
NIKES! too many... there are nike free run 2+, nike free trainer, nike free run, like wtf is the difference and what do i chose?! any advice? I know it is girls shoes. I wish there was a store here but there isn't :(

My right trap is sooo pissed! Update on the vest, I called to check on a faster shipping option to get it to me sooner (christiana's target date for her goal is coming up fast) and I was informed that it is being made as I spoke to them. Cool that it's made to order, crappy that it takes up to 3 days to make it. Luckily, their shipping only takes about 2-3 days.

Your present is on-route! Yay! I think you will like it!

I've been on a tranc-y mode recently with music, but I do have some pretty cool songs. I normally don't like trance all that much so I am curious to see how long this will last.

Here is a sample of what I was talking about with the program design. S=single joint, M=multijoint

(Goal is higher squat)
Knee Ext. (S)
Knee Flx. (S)
Squat (M)

or

(Goal is stronger Triceps and stronger chest)
Bench Press (M)
Tri push down (S)
Close grip push up (M)

See the flow? There is no right and perfect way, it really depends on the rest of the workout.

Here is a Lower Body circuit I did with Christiana yesterday:

Squat (heavy) x 10
Split Squat x 10ea
Step Ups x 10ea
Swings (short) x 45"
Squat (mid weight) x 10

Craft Pave Gel in white.
That vest is intense looking! damn, boy. You gonna be scaring some people with dat!
Yeah, WBFF in the on season is a little much- the bikini is usually a softer look, though, which I don't mind (I know there is like 3 levels and the lowest level is my fav then there is like the more bodybuilding women and I'm just like uhhh no! haha). Yeah the girl in the pic for the vest is alright... I think a little more muscle definition would be nice though.
So, help me build a plan based on all that? yes?! YAY :)

Ummm, purple is my favorite. I don't mind blue or black (duhh, emo for life! lol), if it is something electronic then white.

Gloves

One more thing, I need help deciding. The two gloves are about the same price so that's not really an issue. Which one looks better? I mean, if I am going to lose the race, I might as well look good for the pics right? Pick one and it's color please!

http://www.realcyclist.com/louis-garneau-0-calory-glove

OR

http://www.realcyclist.com/craft-pave-glove?cmp_id=&rrType=ViewedPurchased&rrProd=CRA0290

Thanks!

WBFF would be sick! Their bodies are amazing, but I think I like them more on their of season. When they are in competition shape, it may be a bit much. Just me though, certainly a great goal to strive for. Your number goals are sound, but I think you may be making newer goals soon enough, you should be able to obtain those fairly easily :)

Here is the vest I bought:
http://www.weightvest.com/2010/v-force/weightvestuni.html

I am super excited, you have no idea! Check out the women's vests:
http://www.weightvest.com/Womenvests.html

That girl's physique in the pic would be what I consider to be ideal.

Thanks for the music, I haven't gotten to go through it all yet though!

I checked on the order and before I actually send it in, other than purple, do you like any other colors? Don't argue, just answer the question!

Post 3: Goals

I don't want to compete, but the physique I want to aim for is WBFF bikini.
Number Goals? Okay:
Squat: 115 (initial), get up to 135
Deadlift: 135
Bench: 105 (initial), get up to 125
Pullups: 10 close grip/reverse (whatever the easier way is), then get to 1 normal pullup, work up to 5 normal pullups, then 10 :)
I want to be able to bust out 50 pushups with good form, ultimate goal=100 pushups in a row.

There we go- that is what I want my plan to get me to :D.

couldn't help it- had to post this!

http://www.myprotein.com/uk/products/essential-whey-60

http://www.truenutrition.com/p-1126-custom-mix.aspx


Nikes? I don't know free's to get!

did you have to make the password for the blog so long? i always mess it up! lolz.

i'm SUPER stressed. like out of my mind. Thus I haven't been sleeping and I've been consuming my weight in chocolate and gluten. which only makes it worse. it has been a disaster. I honestly feel like a mess..
i have SO much to tell you and i REALLY just wanna talk to you. Hopefully we can find time this weekend? I really need to... I'm feeling a bit depressed and I'm just worn out.... it's weird.
Anyway, lots of foodie things to discuss with you as well and I will respond to your whole blog post i just don't have the energy right now.

Back

And I'm back. Sorry for the hiatus, I've been super swamped. 6 sessions today! Cray cray. First off, thank you soo much for the the X-Mas present, awesome choice! I love it and I think it would be a great idea if I got a jersey for every state I rode in. Only thing is that it is a tad fluffy around my core, any chance there is a small? If not, no big deal, this works just fine! Also, I know I've said this before, I just needed to call you an touch base with you about your present. It's still sitting in the shopping cart and I want to send it out, I just needed to check on something. I will do my best to ask you next time we talk. Speaking of, I will go over program design next time we chat, it will be easier to just talk about it rather than me type and hope I cover all the bases and answer all the questions.

Nice job getting all the little boys to talk about you, that's one way to get their attention. I heard from Angel that the weather has been really bad, at least it cold but there is snow. It's been cold here, no snow and then WARM, and then back to cold. Seems like mother nature can't make up her mind.

How's school going for you? I know its getting crazy, hence me going MIA. However, it has it's benefits. I have made a few things that may interest you. I think my best food endeavor of the week was a pasta with shrimp, tons of shallots, garlic, clams all in a white wine sauce. Yums!

I picked up a new client today. Another injured person and even though I told you I did not want anymore injuries to deal with, I took her on still, mainly bc she is really committed, young and frankly, kind of pretty. The last part is only a plus lol, not the real reason I took her on. Her goals were so spread out, rehabing a degenerative disk between L1 and S1 all the way to looking pretty before her next birthday. She's super nice, a little high strung but very determined and trusting in me. Awesome! I've been getting into the habit of making people buy before they even talk to me for the needs assessment. It is working out well so far and I make sure I can get paid for the initial meeting, even though we are just talking and assessing. I know it's super aggressive, but I think it adds value to your services and make you seem more legit. Also, it lets me get an idea of how committed they are to me and their goals. Thoughts? Curious to see what you think. I've come a long way since being a redshirt with Albert, giving shit for free all day.

I like the workout you "stole"/modeled from me. Seems good, I would have paired exercises up a tad differently, but it still works well. I would have went with Chest, Chest, Tri, Back, Back Bi, Break or something of the sort depending on what you wanted to achieve. I also have no idea how you were feeling so my thoughts are void until I know the entire story lol.

I am back on my supplement game so hopefully I can get my gains a little quicker. I've defly bulked beyond 110# haha. Shirts fit around the arms and chest and I'm wide enough to stretch my shirt's horizontally too! Yay! I got a new body index and that disappointed me a little. My muscle mass is still at 46%! That's lower than what I was when you left for school, a whole 2%! WTF?! Fat's up a little too, double digits again. Any ideas? I've been hitting cardio and lifting so I am not sure why my muscle % is lower. Body fat raised because I am putting on more weight I guess. Darn.

You should have the money in your account, I am going to transfer it in tonight as soon as I can remember who the bank is. If anything, tomorrow at latest. Thanks again for everything, presents and note, made my day :)

Hope to hear back from you soon! Call me if you need anything or want to take a break!

Cheers!

under armour recharge compression socks... heard good things about these.

I stole this workout form you...

AMT-10 min

I did the push/pull whereyou start at 10 reps and work all the way down to one

Pullups
Decline pushup

TRX row
TRX pushups

TRX chest press
TRX fly

TRX I'S
TRX biceps
TRX triceps

Then did some random stuff cuz i didn't feel dead:)

3X:
DB chest press- 25lbs/8x (i actually was dead... lol)
bent over underhand grip row- 50lbs/10

3x:
Lateral raises-7.5lbs/8x
Upright row- 20lbs/10x

My hip started KILLING me during the trx pushups :( Like dieing. So i did a little cardio but decided to stop.

SOOOO I had all the bro's in the gym talking to me today;)
I hung the TRX right in the middle of the lifting section. This other guy came in and hooked his up too so we started talking. He was nice.
Then this other bro came over and was like what is that? Woah, cool. blah blah blah. Guess i gotta take it in more often.
POST MINHHHH! miss you

The gym was closed today and it is too snowy and ice-y outside to go for a run, so I decided to do an insanity workout :).

Obviously, insanity has a lot of jumping, so I felt bad for the people in the apartment below mine… BUT they are always so loud and they always smoke pot (laced with something else because it smells awful!) in the room below mine, which makes me SO mad.

Did cardio core and balance, followed by cardio abs then a 20 minute yoga Detox yoga download.

Not super intense but that’s okay because I’m feeling allergies/a cold coming on plus I’m sore so it was descent. 

I did insanity in my nike free's (which are so old!) and my ankle didn't hurt as much as when I tried insanity before and did it in my other sneakers. Granted, it was a different work out the this one was less jumping and craziness but... 

check out this site- it's fun!

http://www.proteinpow.com/

Friday....

So I woke up to classes NOT being canceled despite the fact that, like, every other school in the state was off!
Came home after class for lunch, planning on eating then hitting the gym. I was EXHAUSTED! So I napped... for two hours. Then I was like uhhh looks like I won't make it to the gym. It was snowing hard outside and I pretty much impossible to bike in :/
Plus I had a ton of homework. So I was doing homework and feeling guilty about not gymming it up. I haven't felt guilty about missing a workout in FOREVER. So guess what? my roommate had mentioned she might wanna go so I asked her and we HIT UP THE GYM! YAY! Weirdly, it felt good to feel guilty about missing a workout...I miss that because that is when I know I'm motivated and dedicated again.
Anyway, when the weather is crappy it really impacts my mood. I was feeling that today. So not the best workout but I got it in and that is what counts!
Total body circuit today.

10 minutes on the AMT
3X:
Reverse barbell balancing lunges- 30lbs/15
Plank jump pushups-12
Pullups-4 then switched to assisted to get up to 12 total
Mountain climbers into jump squats (6 mountain climbers into 3 jump squats)- 10x
Tricep pushups on SB- 12 (hold on the last one)
Biceps curl to shoulder press- 10lbs/10x
Pike-10x

after three rounds I jumped on the stairmaster for 10 minutes. Stretched and came home.
It is snowing balls outside right now! Not happy.

So here is what I want you to teach me: program planning. That is my biggest struggle, I feel. Like designing programs for different goals (body building vs. bikini model vs. the average person... I mean I kinda know but I want your opinion/help...) Oh, biggest inquiry- bulking and cutting. Like i get the main idea but specifics? planning? :)

yay. okay hope to talk to you soon!

Yeah, I'd love shoe suggestions. I can't decide whether to get another pair of runners, get some airmax's, or some minimalist ones (nikes?).

Today I just did 50 minutes on the AMT- 5 minute warmup, 20 minutes HIIT then steady state to finish it off.
Did some core and abs after.

Got some updates for you later but rigth now my roommates and i are trying to pop popcorn with our iPhones and hoping for a snow day tomorrow!

I think I will try out the sleeves, who knows; they may just work for me! Today was pretty uneventful as far as workouts go. The one thing that stood out for today was how bad I felt. My blood sugar was so low that I actually felt super weak and tired and every now and then dizzy. I don't think I have ever felt this way before. Odd thing is, I ate semi-regularly today. Weird right?

Stupidity is not limited to just college boys, it is just seen more blatantly in our species. You should have just told them that you are getting in a set. And then proceed to push more then them. How much was loaded on? It's kind of bad, but when stuff like this happens, I wish that they will get hurt and then I watch them be even dumber. "Bro...I don't know what happened....ect". It's kind of funny, in a strange sort of way.

Shoes...I would get something flatter, doesn't have to be race flats, but something to help you better on leg days. The instability would probably be beneficial. The only problem is that you probably can't run in a less supportive shoe. Keep the shoes you have now to run in and I would get some flatter shoes. Let me know if you want some help with that and I can send over some options that I am looking at.

We should def talk about the cooking/baking stuff more, I'd love to see if we could maybe do something with it... (this summer?...hmmm)

Anyway, I posted below about my thoughts on compression sleeves.

And today was lower body day. My workout wasn't the greatest. I don't know why... Just was tired i guess plus my hip was feeling just slightly weird (nothing consciously immediately noticeable but my body felt it). My achilles or post tib or wahtever it is is bothering me again. Like it used to in high school (it hasn't bothered me like this at all the past 2 years- this is so frustrating!) It's all swollen and SUPER tight and I can't run on it because i gets tight immediately and I literally can't get the full range of motion so it hurts! Plus all the guys were being SUPER annoying! I'll explain at the end.

10 minutes on the stairmaster

3x:
DB split squat- 20lbs/12x
Box jumps- 10

3x:
DB Reverse lunges into curtsey lunges-20lbs/10x
deadlift- 55lbs/12x

3x:
Goblet squat- 40lbs/10x
SB hamstring curls- 15

3x:
This other squat machine we don't have at our gym (because the stupid annoying boys were using up the inverted leg press)- added 2 45lbs plates for 10 reps then into calf raises

HIIT hills on the treadmill (5 minute warmup, 30 seconds all out sprint at 7.5 incline, 30 seconds wwalking for 10 minutes, 5 minute cooldown)... yes this was painful on my achilles.

SO college boys SUCK. I waited for 5 minutes for the inverted leg press then went and did the goblet squats and hamstring curls instead because they were taking forever. Then I went back and they were STILL using it. And they kept looking at me like wtf does she want so then they were like oh yeah we're feeling strong lets add 3 more sets. JUST to spite me it was ridiculous! AND the one guy made me wanna scream his form was AWFUL! Gosh, I thought he was gonna injure himself or the weight was just going to fall on him! Jeeze.

But in good news, I talked to Aaron who said that some shit went down at the gym so I'll probably be getting a call to train because 2 trainers are leaving. Fingers crossed! Then I can show those obnoxious boys how dumb they are. :)

So, I'm due for a new pair of workout shoes. I feel like I shouldn't buy another pair of running shoes because I don't run... I train. I didn't know whether to try a minimalist shoe (maybe I should try some frees for working out?) with my pronation issues and all that. Thoughts?

thoughts on compression sleeves

I realized you didn't know me back then...
I used to wear them all day time. every workout. in an attempt to fix/stop/help my shin splints. Albert knew me then... he always made fun of me.
Even though I wore them religiously for about 2 years, I don't think they helped or really did anything. I mean, you could always try it but I don't think they do much.

Compression Sleeves

Something that I have been giving some serious thought are calf compression sleeves. They are supposed to improve circulation as well as buffer out the lactic acid more efficiently by putting pressure onto the immediate blood vessels and capillaries, thus increasing the blood pressure of the area. Some of my triathlon friends swear by them, but I am wondering if it's just a placebo?

Sometimes my calves get tired, but I'm curious if that ever goes away. I would imagine they would as the calves get stronger and more conditioned to running ect.

Any thoughts?