yeah, i don't think a road bike for xmas is gonna happen.
not much to say...workout today was back and bi's

3x
Seated row- 55lbs/12, 75lbs/8 75/8 (I can't get past 75! Ugh, and they suck too, form wise,... :( )
Reverse grip bodyweight row-10,10,8

3x:
Assisted pullups-10
Back extensions- 10 w/ 10lbs

Cable straight bar bicep curl- 20lbs/10, 22/10, 22 for 6 with a drop to 20 for last 4

3x:
DB single arm row (i've decided I HATE these)- 35/7
DB lat pullback- 10/12, 12.5/10, 12.5 for 6 with drop to 10 for last 4
Resistance band bicep curl- 10

3x:
21's w/ 12.5 lbs for first two sets then 10 for last set
ab exercise

3x:
hammer curls- 15/8?
supermen

HIIT on the AMT for 30 minutes (30 second sprint 1 min recover)
foam rolllllll :)
hope you had a good day! you didn't answer my call.... sorry I missed your text.

So no workout today sadly :( I got too busy. Plus side, I am three away from my goal!

I know I don't HAVE to look, but I figured I'd be helpful and it's not like I mind. You need to get better so I can get a session or two from you. I wish to have a strong core and hopefully get stronger legs and stronger upper body too! Maybe I can has strong like you one day :) Make it happen please.

I am going out to the bike shop later on today to make another huge payment :( I want to send you some money too. Let's find a way to make that happen soon too. I know you have a TON of work to do, so no rush, but when you get a chance, please look up the whey thing you mentioned. I haven't found anything.

If we can make the bike thing work, I will be SUPERRR stoked! Who knows, maybe you will get a road bike so you can keep up in our tri! Who knows. Bikes always go on sale around X-Mas and if you don't care about used, you can delfy find awesome bikes for even more awesome prices bc people will get bikes for Christmas and get rid of their older ones.

Muscle of the Day
Subclavius

Origin: 1st rib
Insertion: Groove in the clavial called...wait for it....sub-clavian groove!
Functions: Depression of clavicle

I found this picture and I thought it was VERY pertaining to what we were talking about.

Thanks for doing some searches, you don't have to do that.
That second one w/the quote you included- I don't have those diseases. I've had a colonoscopy and endoscopy which would show them and have had every possible test that would show them done.
I know, every search i do is like YOUR PREGNANT. I'm like uh.. yeah NO. haha.

yay hopefully ou go pro!
OMG you're gonna have your bike paid off already?! i had a dream the other night that I got a road bike... it was the night you told me you put down the down payment. I can't rmemeber the details but I think i won it or got it really cheap and it was like perfect timing:)
Anywhooo...
today's workout:

Machine shoulder press- warm up at 70lbs for 12 then 80lbs/8, 80lbs/8, 85lbs/6, 70lbs/8(?)

3x:
Incline front raise- 10lbs/10 (I think it was 10 reps...but none the less i've gone up in weight- yay!)
Upright row- 10lbs/10
Seated bent over fly-10lbs/10

3x:
Seated Arnold press- 20lbs/8
Resistance band lateral raises- 10 each arm
Post-delt row- 25lbs/10, 25/8. 25/10

Some random abs and some pt exercises
AMT for 30 minutes

Felt good today... didn't go super heavy but my shoulders felt strong and it was all good weights.
Glad you're so obsessed with my pushup set :) I totally can't do very many when I do them that way!

Early Post

How is it possible for the weather to be shitty every Tuesday and Thursday when I have class?

/rant

So a couple interesting things coming up for me. First, I am 8.5 sessions aways from hitting my Pro Progression....again lol. Hopefully this time I will go! I made up all of my DAPs and WAPs up in 2 days lol. Go me!

Second, I will hopefully have paid off my bike by this Friday! Win! The anticipation is KILLING me! I can't wait! I really want to go on LONG (like 50+ miles) bike rides with you, so let's make sure that happens a few time! We can even turn it into a photography trip! Good ideas, I'm full of them!

I'm eating lunch right now so I will add another post later on with hopefully (fingers crossed) a workout!

Skim Through These

http://in.answers.yahoo.com/question/index?qid=20070605084117AAXuHXd

I know it's Yahoo Answers, but there maybe something worth reading in there. I found a couple interesting points. Definitely worth at least looking at.

EDIT: LOL! Everything I search for comes up with at least one pregnancy link!

Another one. Symptoms are similar in some cases:
http://www.steadyhealth.com/Stomach_and_Intestinal_Problems__can_t_figure_out_whats_wrong__can_really_use_help_t162983.html

"blood test do not always show what the problem is. crohns disease, ulcerative colitis and coeliac disease are possibilities and can take a long time to diagnose. it all depends on inflamation etc at the time of testing. i have crohns disease but tests at the hospital came back negative at first and then eventually after more tests they found signs of the disease. research your symptoms on line and see if they match yours. if so ask your doctor for further tests."

Thanks for the phone call! Hope it helped :) Just some thoughts to think about, like I mentioned, I am not a doctor, but that may end up helping. Or I am just making nonsensical crap up. Either option is valid lol.

Here is my workout for today. It was mainly Angel's day today so I didn't try to add a ton, he will start his bulk phase soon so we are getting him ready for that. He keeps trying to get me to bulk with him lol. Probably won't happen though.

Flat Push Day

DB Chest Press
70# x 10
80# x 10
90# x 8
100# x 4 (Jelly?) I can't help but giggle every-time I say it or hear the word Jelly!
100# x 3 with a 60# dropset for 8

Victoria's Pushup Fail Set x 3

Bench Press
135# x 8
185# x 6 (really f'ing HARD! Ouch Ouch!)
135# x 8

Victoria's Push Up Fail Set x 1 (REALLY fond of this :)  )


Angel went on to do some triceps work after that.

Muscle of the Day
Peroneus Tertius

Origin: Lateral head of the Fibula
Insertion: 5th Metatarsal (Dorsal Surface [Top])
Functions: Assists with Dorsiflexion and Eversion of the foot

Not a common muscle that people talk about, but it was in my notes so I thought I would share.

Good luck with your exam! I am sure you will be just fine!

MB triceps push ups are tough. I REALLY like what you did with the Push Up fail set. I've done it from narrow to wide, but I never thought to bring it back to narrow. Brutal. Nice thinking though!

I was right about to go to bed when I remembered that I did not finish my post from before!

Update for you, I am back on task with looking at proteins and seeing if you would be allergic to them, but I may need your help. I know you are crazy busy this week so I will try to find as much as I can on my own. I have an exam this week as well as well as a "lab report". It is also my last week as a red shirt providing that I can hit my quota....again. Fingers crossed.

I deleted some of the post you made from earlier just in case you wanted to send your friends this page. Only made sense to me.

About the fat burner, please please don't use it. Sounds silly coming from someone who has used everything under the sun, but I promise you that you do not need it and you will feel better if you don't use anything. If you are still set on it, I may be able to help you out, but you know how I stand on this now! Tell me your thought, I'm curious though.

I will make tomorrow's post better, I am dead tired!

For now, check this song out. It's older, but I really like it and I think you will too so I couldn't wait to share it via USB :)

http://www.youtube.com/watch?v=U8QKXpfPbKw

Triple grip pushup- wide, medium, close to fail each time and then back out

Floor press- 30lbs dumbells 10x
MB tricep pushups (fucking hard)-10
Incline DB press- 20lbs/10x? i think and the last set was 25 lbs for 8?

TRX flyes
TRX chest press
TRX triceps

Single arm rope cable tricep extensions-10lbs for 10
then double arm tricep extensions- 20lbs for 6

DB pullover- 25 lbs for 12, 32.5lbs for 10

STairmaster for 20 minutes
elliptical for 10
abs

So Colin came to DC yesterday. Megan, Colin and I went to H Street Country Club and had dinner and played some mini-golf.

I have some really awesome music for you, I am trying to get everything organized! I have another test coming up this coming Friday! Ahh, I am getting overwhelmed!

I hope you had a better day, maybe I will talk to you sometime tonight. I am going to shower, eat ect, and then I will finish this post later on.

It's only noon and my day already has been awful.

Ive been feeling like death lately and it's frustrating because i THOUGHT i had figured it out finally (the fructose stuff) and now I feel like its not working anymore and I haven't really been working out or anything because i feel sick all the time. Which doesnt help with "my struggle" because it just makes me more frustrated.
I've just been feeling really crappy about all of it and overwhelmed. Which only makes school (seem) more stressful.
Blah. yeah. idk. you can ask me questions if you want or if its unclear or whatever.
anyway, there ya go:) lol

Looks like you had a really productive day...wow! You got so much done lol.

YAY for car! Super win. It's going to make your life so much more convenient!

Hmm, stabilizing can never hurt I think. Since your PT is closer to you and is designing a workout, maybe check in with her, I have no idea what she has planned for you. I know that when I was doing PT, we stabilized 24/7.

I kind of feel bad. I hope I did not come across as a giant A-hole with my thing about boxing. If I did, let me know. I was just trying to let you know that I already talked about it and thought about it previously and I am not trying to step on anyone's toes.

My workout today took forever! 2.5+ Hours, but it's because we (Angel and I) kept getting distracted and kept having to pause. Chest day for him so I joined.

5 x 10 sets Bench
135, 135, 185, 185, 215, 215, 225, 225, 185, 185
Then burn out with 135 x 2 sets

DB Press
70# x 8
80# x 8
80# x 6

Cable Triceps Ext. to pushups to fail
95# x 10
110# x 10
110# x 10

That was honestly it, but it was a ton of reps and the DB press killed up both after doing the bench for that many reps total!

Muscle of the Day
Semitendinosus (Semi-tendon-o-sis)

Origin: Posterior Ischium
Insertion: Anserinus (Medial Tendon)
Functions: Knee Flexion synergist

I am SUPER tired, long day today. I finished my test in 45 mins and then had to come back for lecture :( Then trained straight from 3-8!

Maybe we can talk sometime this weekend? Even if it's just for 10 mins, I am fine with that! Let me know, try to pencil me in!

MIA for a day...

Sorry I didn't post yesterday... I wrote out a long post and never posted it.
I've been struggling with my  "struggle" over the past couple weeks and had a really bad day yesterday. I contemplated sharing it all, but opted not to. Anyway, I'm feeling better today. But that might give you some insight into why I've been a bit out of it/all over/emotion the past week or two. Anyway.... on to today!
1. i've been foam rolling everything (TFL included).
2. confused... so yes to lifting legs/stabilizing stuff or no? I almost feel like machines bother my hip more because it forces it to stay in one position (but maybe thats the point...)
3. it's just frustrating not being able to train the way i want.

Woke up and went to the DMV and…. GOT MY CAR REGISTERED!!!! YAYAYAY. it was so easy, it took 10 minutes and they gave me the plates right then and there!

My parents are coming to visit next week and they are driving the car up from my aunts house so one more week and then AWESOMENESSS:) haha.

Then I got my workout on.

So since I can’t do free weights I machined it up for legs today. So boring, can’t wait to get better!

Yes/No machine- 3 sets supersetting, ab-110? lbs, add-130 lbs

then leg pressed it up. I warmed up with 110 pounds and just did sets all the way up to 220 lbs (for 8 reps) then all the way back down. Damn that ended up being harder then i thought!

Supersetted hamstring curls and leg extensions- hammies was at 65 lbs and leg extensions was 110 lbs. Last set I dropsetted all the way down for both. Hammies kill my lower back :/

Hopped back on yes/no just because and just did one dropsetted set all the way down the stack, starting at 130 for both.

Superset:

Wall sits w/ 10lbs MB between legs- 1:10, 1:15, 1:20

Stability ball hamstring curls to bridge- 15

Spin bike for 35 minutes

abs:

Bosu sit ups (12) and bicycles(20)- 3sets

Bosu MB (15lbs) russian twists (20), plank side lifts (20), lemon squeezers/v-ups (20)- 3 sets

rolled the heck out of my IT band then made protein pancakes:)

doing some laundry then hitting up the grocery store. If i get time I’ll post the spin workout I did.

Nothing to report today. Pretty mediocre day for me. The upside was I got my professor to agree that I was right on something, always a good feeling.

I have my exam tomm, and I am sort of worried. I have no idea how the exam will be written and I have not a clue how hard it is going to be. We are studying things on the cellular level, my kryptonite!

I hope you get some sleep tonight! Empty day for you tomorrow hopefully. I am going to be DEAD tomorrow! I have my 8-2p class, then clients from 3 onto like 8 pretty much straight. Hopefully I will stay alive through all this! I will post a muscle of the day later on tonight if I take a break from studying.

Talk to you later.

Hang in there!

Are you trying to tell me what to do again?! Even in CO you somehow still bully me! (volume 1)

About the food thing, are you just having trouble keeping to your diet?

Ok, where to start...

First, sorry about your workout. That sucks, I hate spending that much time "working out" and then looking back and thinking "wow...that sucked". What a terrible feeling, especially after that much time.

Second, I asked about boxing a while back and I talked it over with my PT friends when the hip was initially bothering you. Got you covered before you even knew it lol. This is what we talked about. You aren't a big girl (win btw!) so the amount of weight behind the punch isn't that much. Think of this, if a small child hits me, and then a large person hits me, who is going to be able to create more force? Then, once I do get hit, Newton's second law, equal force applied back, i will get knocked back by the bigger person but inversely, the bigger person will have more force put back into his own body once he makes contact. Think of my smaller clients that box with me, Amy, Caralyn ect. They all are fine. I will agree that the hip may have been further aggravated, but I honestly do not think it could have done much past simply aggravating it. The pivots aid in transfers of power and unless you hit me and literally bounced backwards, then you are moving your power to my mitts, which I tried to absorb as much of as I can. I hope I don't sound too defensive, I am just trying to explain what I've talked about and make it understandable as much as I can.   Let me know if you still have any questions on this and I will try to explain it some more.

Third, don't be too discouraged. I PROMISE you will bounce back stronger and more beastly than ever before as soon as this hip thing is resolved. It sucks I know, but it is not the end of the world. You still have a bomb ass core (I hope) and that's the most important thing to keep intact. All movement starts from the core blah blah blah. I am sure you know this backwards and forwards so I won't spend anymore time on it, but just know that if all movement starts there, then your legs will catch back up and then surpass your prior levels. Something something muscle memory something something nervous system (:p). The therapy will help you get stronger, it will re-educate your muscles into correct firing chains ect. Stick with it and have faith. This winter, summer at the latest will be turn Victerror into a squatting diesel ass little girl that does triathlons and centuries (thought I would slip that in here...thoughts?). No worries, you will be back to normal before you know it. I have seen much worse off people recuperate and go on to do awesome things, this is merely a bump in the road for you. Sucks for now, but it'll be over soon. "I have a good feeling about it" -little Ming Ming telling his coach voice.

Fourth. Some people's ITB are a little more posterior than some. Maybe roll out your TFL too? That connects into the ITBand so it may help, may not. Who knows.

Fifth. Getting your legs nice and warm from working out would alleviate some pain for sure. A little similar to the Contract Release method for stretching right? Sub-maximal concentric contractions to aid in loosening up muscles. Stabilizing stuff...what is a major lower extremity stabilizer?

Wait for it....



(Glutes)
Bingo! I know you knew that one.


My workout was very all over the place today, but I do have some good news to share.

275# x 8 on Squats!!
70# DB Shoulder Press!

Both are new PR's for me. Exciting! Looking forward to doing some beast things with me yet?! lol jk. I know, I know, modesty :)

Muscle of the Day (in case you did not know where to look for this muscle when I mentioned it up there ^)
Tensor Fascie Latae (TFL)

Origin: Illiac Crest
Insertion: Illiotibial Band
Functions: Hip Flexion, Internal Rotation and Abduction. Also Stabilizes your trunk.

If you want to talk about anything...you know how to find me. I will be around, just let me know if you can squeeze me in!

Hang in there, you are going to be more diesel than ever before. Promise. This summer, it's happening, you are going to get stronger than me!

EDIT: what a longgg post....sorry!

Edit:
So my hip has been KILLING me today. Not sure if it is from pt on monday or something random. Didn't do cardio yesterday so can't be that.
Anyway, I was thinking today... i find it weird that I can't do stabilizing stuff and free weight stuff. My legs actually felt better after I worked them last Friday...... thoughts?

Oh, i really hope you enjoy the music! Let me know.
Dude, you have a lot of money priorities- please tell me CO is last on the list! Im serious though, don't feel like you have to come out here I know it is expensive and I know you need to be paying for school and your car and all that.

So today....

I was having trouble getting motivated to work out today so I texted one of my guy friends and convinced him to go to the gym with me. I thought it would help because I figured “he’s a guy, he’ll push me and can spot me! yay, finally!”

Well once i got to the gym and was warming up i was really feeling in the zone and so ready to beast out my workout. Let’s just say it was an epic fail. I ended up being there for 2 1/2 wasted hours.

My friend is the most ADD lifter ever! He was all over the place and I just felt like I didn’t get a good workout at all. We did back and bi’s but it was just so all over the place. i’m not even gonna post what we did because it felt like we did everything and I don’t even remember the weights i did.

Then he wanted to box so he was showing me fighting skills (since he used to do a shit ton of boxing and does muay thai. Which was okay, but i just wasn’t feeling it today and my hip was really hurting.) BUT he was telling me about footwork and stuff and I think boxing might have contributed to my hip issues... he was telling me about if you pivot wrong for one of the punches about how you can really fuck up your hip and i'm guessing I probably did that.

Finally he had to go and I jumped on the AMT to do 30 minutes with 20 minutes of it being HIIIT (5 warm up 20 HIIT 5 cooldown).

Foam rolled the heck out of my IT band… even though the pt told me it was SUPER tight (it’s pulling my leg off center by 30 degrees!) i don’t feel anything when i foam roll….

Anyway, so since I haven’t really done legs or anything for the past month because of my hip, i’ve lost SO MUCH MUSCLE in my legs and it is really depressing. It is super discouraging. I hate that I’ve gone back SO MUCH and getting that motivation to push through this injury and move forward again is so hard. Although I know I can get there, it took me so long and a lot of hard work before and over this summer and the thought of how long it’s gonna take (especially now that i’m so limited in what i’m allowed to do) is really dis-heartening :/

Ugh. I want this week to be over so I can start over next week and be on my split again (been all over the past couple weeks with hip and sick and lifting with friends) and I’m gonna push through this frustration… hopefully. I gotta figure out the food thing too... i've been having some major issues with that :/

I got your Package!

Thanks for the package! I need to send you monies asap! Let's get that worked out soon. I will try out the protein tomm! I am super excited, but the consistency of the powder threw me off a little, I forgot it's hydrolyzed so it would have a really fluffy feeling to it.

Spin Cert, yes please. I am down for that. Speaking of bikes, I have zero'd in to the bike I want, but now is the hard part. I am going to re-budget and make sure I can save up for that AND perhaps get a ticket to CO, but only to hang out at your gym and make the bro's look dumb. If you would like to come and hang out, you know where to find me, squat rack or near the dumbbells :p Just kidding. I will keep saving for CO though...so many things to pay for...ahhh!

Please start killing your workouts soon. It seems to me like our workouts may possibly be linked....everytime you have a bad one, so do I! I did not technically workout today, but Omar was hitting chest and I wanted to see if I could put up the 225# again so I had him spot me. No good. It was incredibly tough and I don't know if I could have put it up without him :(

I am going through your music now, it will take me a few days for sure. Thanks though! I am sure there is going to be some awesome stuff in there. Your letter also put a smile on my face, especially after a rough day. Double thanks.

Muscle of the Day
Sartorius

Origin: Anterior Illiac Spine
Insertion: Anterior/Medial Surface of Tibialis
Functions: Hip Flexion, Abduction, External Rotation and Knee Flexion

Other Facts: It sits right next to the Vastus Medialis (medial to the VMO) for the insertion, but it actually starts on the far lateral side of the hip. It crosses the bulk of the quad to insert into it's position. One cool way to use all four functions of this muscle, check the bottom of your feet. Try it out and re-read the functions...cool right? One of the cool things my professor mentioned that I will always remember.



I am going to get back to studying, just wanted to make sure I got a chance to put some of my thoughts into this blog. Thanks again for everything, you're awesome :)

I wanna get spin certified! you in?
i wanna get home and workout with you too! I want my hip to be better sooo badly. ugh.

So my workout today sucked... i felt like crap.

I woke up and felt good… my stomach wasn’t bothering me and I was ready for the day. Then, I don’t know what happened. I wasn’t hungry at lunch but I ate anyway and that’s when I got really tired and my stomach started to bother me.

I hit the gym with my addy and just WAS NOT feeling it. My stomach hurt and I was exhausted and it just suckeddddd. It was one of those days where i needed to work out alone I think and we had planned to work out together… didn’t do as much as I wanted but we lifted chest and shoulders:

Bench press: 

85x8

85x8

95x4

95x3

75x8

wow bench SUCKED. Just was not feeling it. Could have gone heavier and more reps if i hadn’t been feeling so crappy.

3x circuit:

Floor press- 25’s for warmup, 30lbs/10, 30lbs/10, 35lbs/8

Flyes- 20lbs/8

Decline pushups to fail

3X:

This shoulder exercise i don’t wanna describe- 7.5lbs/8 (you have to go light it’s hard as fuck)

Reverse flyes w/rotation- 7.5lbs/12 (someone was using the 10’s :( )

3x:

lateral raises- weights were all over because everyone was using them so i just had to go with what was available when… def went up in weight though! yay

MB pushups feet on bosu- fail

did some planks and other random abs.

No cardio cuz i just wanted to come home and eat. But yeah, just felt crappy. Hopefully tomorrow is more succesful. going to go plan that workout now:)

"Omg the protein- why are you awesome? Stop it. really. stop doing things for me."

Well if you really want, I will stop, but I don't mind it. I can promise that you will miss it though :) I am awesome because I just am..plain and simple. Modesty aside lol. JK!

But really... I do it because I want to and you can try to stop me if you want, probably won't work though :)  (unless you for some reason actually want me to. If that's the case, you can haz weird!)

I just wanted to let you know that my mind is still BLOWN about your hip! Nuts!

I worked out today, nothing too crazy or intense. I kept my weights low and that was a challenge for me...weird. Here goes:

Flat Press on Bench
135# x 10
185# x 6 (ewww)
205# x 5
205# x 5
135# x 10

Close Grip Press
135# x 6
115# x 8
95# x 8

Incline Press w. DB
60# x 8
70# x 8 (maxxed out here)
70# x 10 (...but somehow able to manage 2 more reps!)

Triceps Circuit (one right after the other, no break) I can't remember all my weights though :(
Single Arm Cable Tri Ext. (arm parallel with ground)
TRX rev. grip tri. ext
Rope Tri. ext.

I am getting tired of these workouts...come home soon and kick my ass in person!

I talked to Megan about getting a bike when I get one too. She was down for the idea so I hope it works out. She's been thinking about getting a new bike too so it worked out well! I want to go riding with you too though so we have to find a way to make that work! About your CEC's, lets find a class to take and we can turn that into a little mini competition...people are going to be like "WTF is wrong with those kids... why are they going so hard?!" It'll be fun!

I have more stuff to write about, but I need to go shower and study some more :(
I am glad we got to talk today though! Good luck on your next 2 weeks!

I will look up the whey thing when I get a chance.

Try and stop me :)

Sorry for the delay.

Yesterday ended up being super busy so I didn't get to post. i DID work out though:)

I had one of the best back workouts I’ve had (on my own)…

it was shoulders and back.

Felt good, not dizzy. Def could have kept going at the end of my workout but I had already been at the gym for a while and i needed to get home to shower and eat before work.

3x:

seated row- 55lbs/12, 70lbs/10, 70/8 finished with 4 at 55lbs

Upright row w/ 25 lbs plate 10x

Close grip reverse grip lat pulldown- 55lbs/12, 70lbs/10, went up in weight again but I don’t remember what it was for 8

3x:

Assisted pullups- 10 (yeahhh went down in how much assistance I need- boo ya!)

Arnold press- 15 lbs/12, 17.5 lbs/10, 20lbs/8 (wow felt strong, def could have been going heavier the whole time!)

pushups (just for fun:))

3x:

Face pulls- 25lbs/10x

Cable frontal raise- 12.5lbs/8 and dropped down to 7.5 for last 4 of each set

This lat exercise that is tooo hard to describe, just go with it:)

3x:

Goodmornings- 20lbs/10, 25lbs/15, 35lbs/15… yeah so I’ve never done these before and obviously i could have been doing a lot more weight. But yay for the future:)

Bent arm lateral raise- 10lbs/12, 12.5lbs/10, 12.5lbs/10

Bent over DB row- 27.5lbs each hand for 10

Killed it with I’s Y’s and T’s on the TRX.

Stair stepper for 20 minutes (interval mode) then 10 minute cooldown on the amt.

Finished off with some abs and stretching.

EW GROSS PEOPLE! BUT YAY CERTIFICATION! haha.

Omg the protein- why are you awesome? Stop it. really. stop doing things for me.

Ps- i can eat dextrose (when i was looking at the sight i saw that that was an additive so I just thought i'd let you know).

My only concern is whey.... i'm just nervous about that with my stomach. I've never tried whey protein so hmm....

Don't worry, i won't ditch you if i become stronger, i'll only make you work harder :) 

This summer i have to get my shit together and see if i need to get another cert to renew my CPT... i've got to figure out how to send in all the ceu stuff.

Anyway, we are gonna chat on the phone soon but I'm sad because addy and i were gonna go into the bro room tomorrow and do big lifts but i can't with my hip now:( so sad.

I'll tell you all about that.

anyway, didn't work out today it was my day off. But i had so much energy and i wanted to go for a run sooo bad! BLAH. stupid fucking hip. 

TRX

So I did not really work out today either. The TRX cert really took all of my energy and then I still had to train a little afterwards. I did, however, get my body ready for the upcoming week. Hopefully I will be able to get some good lifts in! I did an exercise or two for every muscle of chain movement, such a light chest press, core press, facepulls ect. I had some weirdos in my class. One lady was a gross body builder with some serious issues I think. Face was all wrinkly and her body looked as if it would crumble at any minute. Very gross. A dancer and a few PT's made up the rest of the class. Once again, there was another girl who kind of looked like you again. Little taller and a little meaner though lol.

Also, on another note, I may have just made a pretty decent protein mix for you, just something to start with. I will look at it some more and maybe tweak it some, but so far it's about 60% whey and the rest is between BCAAs and different types of protein. At one scoop, it gives about 30g of protein so that will be nice and ready for this?

...
.....
......

NO SUCRALOSE! :)

I want to learn a little more about the opther protein options, but I know the egg and whey protein are gluten free as well. I'm glad we are making headway in your protein dilemma. Only problem is, you may become way stronger than me if this mix works and then I lose my workout partner :( If that happens, I can haz super sadz.

After TRX today, no more certs! I have so many now that there is nothing in the gym that I cannot do besides teach spin classes! Although, I may do the TRX Rip trainer thing, my instructor pretty much lives down the street from me and he has a rip trainer. I may go workout with him one day and if I like it, I will get it's cert too lol.

My day was pretty meh. Woke up, TRX cert, Trained, Study, Blog. Hope your day was more exciting and fun filled.

Muscle of the Day
Gluteus Minimus

Origin: Gluteal Surface of the Illium (where the glute max originates too)
Insertion: Greater Trochanter of Femur
Functions: Abduction and Internal Rotation of Hip

This muscle sits right under the Glute Max. In order to see it, you would have to peel the Glute Max back to expose this muscle. It is very small and right next to the Piriformis.


I am still trying to find an efficient way to train my last Muscle of the Day, but I am having a tough time...any help from camp Victerror?

Not Sure if I sent this to you yet

http://www.youtube.com/watch?v=eMzFKTqI07w

Just finished the video (instead of studying)! I was on a roll too. I thought you already set up that way though, no? I want to try the death grip on the bar, usually I let my hands open up slightly.

Nice work with the self control (corn bread). I probably would have ate all of it already.

Not much to add to this, seeing as how we got to talk today :)

Muscle of the Day (lol)
Arrector Pili

These are muscles in your skin actually. They are attached to the hair follicles and when they contract, they pull the hair straight up. Most common way you will see these, when you have goosebumps and your hair is standing straight up!

Enjoy Jersey Shore lol.

Oh man, what a day you had! No worries about the muscle of the day, you aren't required to do it everyday!
And about the pullup- yes I know, pics or didn't happen. I'll get on that.
Anyway today sucked for me, workout wise. haha. I've been sleeping 12 hours again... most nights this week I did. back to the 12 hour schedule- it really makes me mad! I'm super hoping I don't have a sinus infection but I think i'm gonna go to the doc this week because i'm still not feeling 100%
Was planning on doing 50 minutes of intervals... did 30 (kinda...lol) and then 20 minutes steady state. Did some abs, though. Blah, felt like shit. I've been super hungry lately, I think i'm not getting enough protein. WORKING ON UPPING THAT! wabam. haha Had an omelette with turkey in it today:)
Omg, i know cornbread is to DIE for. I almost ate more but I told myself no because I wanted to save some.
Im pissed too cuz my tummy has been bothering me all week:( i'm hoping it's sinus drip and once this cold thing goes away it will be better.
Anyway, this video:
http://www.youtube.com/watch?v=GtPN-ftmxG8&list=FLortFwhKbo1KnV-KXMPwn3g&index=15

watch it! Maybe this is my problem and i'm really excited to try squatting after watching this!

First, Yes, the bike thing is awesome! It'll give me something to train on until I get my roadbike. This one is an older hybrid, but I don't mind. Second, the push ups must have just slipped my mind. I know we did bench to the plank thing then push up, I just did not realize that they were of the explosive variety. Third, the bad day thing, it happens and usually I just handle it. While I was at it, I figured out how to pay off my school and credit card in the next four months and still have some money left over! WIN! Thanks for the offer though, I will take you up on it sometime. Fourth, about the steroids, yea....remember when I kept taking your water bottle....sorry. Don't be mad bro. Just kidding, you're just a beast...that's your new answer from now on. Something something something modesty. 

Awesome job with the pull up! But as I mentioned earlier, pics or it didn't happen. Sorry, you know the rules for my single arm pull up have to apply to you too :)

The kids knowing about your tutoring is a catch 22 for sure. Less time for homework :( but at least now you can help some other kids out and reaffirm some stuff that you may have "forgotten".

About your workout, two days after is the test for you...let's see how you did. I did not work out...again! This is killing me! My day was once again, mediocre, at best. Slump I guess? One of my new people with Rheumatoid Arthritis wanted to cancel her remaining sessions and get a refund because she was in pain....well, that's a major characteristic of R.Arthritis so I don't know what she thinks I did. I even asked her on every exercise if there was pain ect. Not my fault whatsoever. 

I LOVE cornbread/corn muffins. I cannot even begin to describe how much I appreciate good cornbread! You only ate two?? Wonderful! 

I see that you like my dropset down to fail idea...awesome me too :) Quad Separation, here Victerror comes! 

I am totally beat today so I will post the Muscle of the Day later. 8 hours of class, dealing with that client BEFORE I even get to the gym, training and not being "tired" when I get home makes me a tired little boy at 2:43a!

Walking? Uh yeah, we'll have to see about that one.

So... I hit legs today:) 3 weeks since I last did and it felt soo good! I was disappointed in the fact that I had seen muscle loss over the past three weeks, but today proved I haven't really lost the strength which made me happy. I'm pretty sure I'll be very sore this weekend. Yay. haha.

I hope your day was good and we should chat tomorrow night! Just made some corn muffins- gf of course- OMFG so delicious. I ate two:) Anddddd read orgo. Waiting for Addy to come home so we can watch america's next top model and jersey shore- yeah we are awesome like that, don't hate. 

3x:

DB squats (weight is DB in each hand,so double for total)- 20lbs/12x, 25 lbs/10x, 25lbs/10x

Pulsing lunges- 20 lbs/ 30 pulses each leg (these killed me…)

3x:

Wall sits w/ a MB between legs (squeezing)-1 min

Plie squats- 40lbs/10x into 5 half squats into pulsing until fail

Inverted leg press (sled not counted in weight) into calf raises- 140lbs/15, 160/10, 160/10, 180/10 (These felt great, could have gone heavier but started to feel it in my hip so I didn’t go heavier), 160, 10

In between sets I did spidermen, feet on upside down bosu

3X:

Hamstring curls- 40/15, 50/10, 60/10 then dropsetted all the way down to fail each time (These weights might be off by 10, I actually think it was 50, 60, 70….)

Leg extensions- 50/10, 50/10, 50/10 then dropsetted all the way down to fail each time (quads=dead!!!)

Jumped on the spin bike for 30 minutes… omg that was deadly! haha. Once I got into it felt good, but to start my legs were like REALLY?! It felt great to be spinning again, haven’t done that in three weeks either.

Abs:3x

bosu russian twists (20lbs)-15

bicycles- 20

lemon squeezers/in-outs- 15

Pilates 100

Lose to Win kinda day

Okay, test results aren't in yet, so no being happy for me yet!
WOW that is awesome! SOOOO jealous about the whole bike thing, that is so great.
Second of all- we've done explosive pushups before! YES OF COURSE I CAN DO THEM. They are hard and I'm not where I can clap but i get my hands off the ground. We did them like a week before i left too, jeeze minh!
Third- i'm sorry you had a bad day the other day:( Why didnt you tell me? You know, just cuz i vent to you all the time and you're a guy doesn't mean you can't talk to me if you need to. I'm happy to listen!
And lastly-- I was talking to one of my guy friends who lifts a lot and stuff (kinda a bro haha) and we were talking about benching cuz we were in our weight training class and I was like yeah, my max right now is 105 and he looks at me and goes ARE YOU ON STEROIDS OR SOMETHING? Made my day:) lolz.

Anyway today...
Started off crappy.
Gym consisted of 30 minutes on the treadmill which was SO hard because 1. i havent done cardio in a while 2. i haven't run in FOREVER 4. i was really dizzy and starving (i have been SOOOO hungry lately and alllll day today, it feels like i can't get enough calories- wth?!) 5. my hip was starting to hurt a bit... eek
Then ijumped on the AMT for 30 minutes.
Then addy came to the gym and GUESS WHAT?! WE WENT AND BENCHED. Yeah, that's right, I went to the bro weight room. I spotted her since I lifted chest yesterday then just did 10 reps at 85 lbs for fun. We did some trx stuff and body rows and pullups (YESSSSS MY FIRST PULLUP BOO YA! win for the day) and yeah.

So I worked tonight and had kids come! They apparently didn't know about the sessions but are now really excited and are gonna come all the time. Which is good and bad... haha. finally I get to do my job but now i haven less homework time :/ it was kinda a mess today cuz i wans't expecting anyone so i didn't plan. And now that i have kids i have to put in more outside time because i have to plan the sessions better.
Okay, it's late here i gotta get to bed! Miss ya kid, hopefully we can talk this weekend. I've been pretty busy this week sowwy!

Great Day

Congrats on doing well on your exam, told you that you would! Regardless, nice job.

So you aren't the only one who had a good day, I did too! Lee Ann, one of my favorite clients was asking me how personal training works as a business and she asked about master trainers vs. red shirts vs. personal trainers. So then after I explained how it works, she asked about me, and I told her I was going for my progression again this month. She immediately asked if she could buy more sessions (and not train them yet) and if that would help! I told her no, but thanks for the offer. Some time passes and we finish out workout. We started talking about cycling. I learned that she used to do Centuries (100 miles)! She is such a beast! She then asked if I cycled, because she knew I spin and like that kind of stuff I guess, and I told her not yet because I am still saving for a bike. You know what she did? She, at first offered to GIVE me her hybrid bike. I obviously said "No but thank you!" and she said, "Fine, if you don't take it, at least borrow it from me to help me free up my basement". OMG, what a nice woman! Not only that, she told me she would talk to a friend, who is very into and prominent in the Washington Metro DC cycling world, who can help me out with discounts ect.

MEGA WIN!

All good things must come to an end though, I did not work out today haha.

Other than that, I really did not do anything cool or anything worth mentioning today :( I just trained straight from 5-9:30p. I can haz tired.

I will end this post with this today, hopefully tomorrow brings something more fun to talk about! Fingers crossed.

Muscle of the Day
Piriformis (one of your favorites to stretch!)

Origin: Sacrum
Insertion: Greater Trochanter of Femur
Functions: Externally rotates the leg

Other Information: When the thigh is in flexion, the Piriformis also abducts the thigh. HOWEVER, in certain instances, the Piriformis also does the opposite functions, such as Adduction and Internally rotation. More on that later. I remember learning that it does, but I cannot quite explain it. Remind me later if you want to know. Just the understand that it can do both externally rotate the femur or internally rotate and abduct.

Oh and one more thing, I was typing this as you texted me so I will just leave this here: Do a ton of stabilizing stuff. I know its going to be boring, but the wall sits and the pulsing lunges will help stabilize the hip. Also, stretch! I'm VERY curious to see what you will do tomorrow for your legs. I am going to try and hit legs too actually. That was supposed to be today, but I did not get around to it. You're smart, you can figure it out!

(waiting to be impressed.....)

Have fun talking to Dad tomorrow!

LOL! What girl did you go see?! So I was going to tell you later, but now seems kind of appropriate seeing as how we are on the topic. You aren't the only one that was upset. I was PISSED yesterday. I have no idea why or what sparked it, I was just an unhappy camper. Well, not quite true, I know what I was worried about and what was on my mind that got me annoyed. After taking some time and sleeping on it, I was fine today, so I am glad you were able to recover as quickly as you did. Good thing too because you have a test coming up (which I am sure you'll do fine so stop freaking about about that!) I am sort of surprised you got homesick. Just never crossed my mind I guess. Don't worry, I think The Megatron and Minhotaur may come visit you relatively soon. Keep your fingers and toes crossed and it may just happen, assuming you play your cards right.

You certainly looked like you killed your workout, and good music is always a plus! Not sure about the Justin workout, but to each their own ;)

Here's mine:

Chest and a Little Back (workout for a tiny little person)

Bench Press
135# x 10
185# x 6
205# x 4
185# x 5 (not sure why I went down)
205# x 3

DB Chest Press
70# x 10
80# x 8
70# x 8

Cleans
115# x 6 x 3 sets

"Circuit"
Machine Fly to Cable Row
130# x 10 x 3 sets (flys)
120# x 10 x 3 sets (rows)

Workout then got cut short so I could help out with a few things and then before I knew it, time to train! Sam came later on and since he was benching and asked for a spot, I decided to prove to him I can put up the 225.

Bench (again :(  )
135# x 10
185# x 5
225# x 1
225# x 3 (on my own!)

Megan also put up 145# for a rep today which was cool. Nice job to her.

Muscle of the Day
Teres Minor (Rotator Cuff)

Origin: Lateral Border of the Scapula
Insertion: Inside of tubercle of Humerus
Functions: Laterally Rotates Humerus, Stabilizes Humerus

For some weird reason, I like hearing about what you make, kind of gives me an idea and I can learn more about things you can and can't have. Keep them coming!

Good luck with your exam tomorrow, I am sure you will be just fine. Didn't mean to sound like your mom when I told you to get some rest, I know that's just my biggest mistake is not sleeping enough before the exam, not that you probably have problems with sleeping enough ;)

Let me know how it goes!

Oh today.... chest and arms:)

So I texted you earlier about my bad day.

I had a breakdown. I was super stressed about like EVERYTHING and majorly homesick and just some other shit. I was frustrated with my body and being sick and injured and everything just felt like it fell apart the past two weeks just when I had really gotten on a roll. So i flipped a shit and went home and waslike fuck life and planned on making mac-n-cheese and baking corn muffins while blasting chris brown. Then i felt better after freaking out and I told myself to shut up and get to the fucking gym. and that’s just what I did. And it was great. Blasting some LMFAO helped too ;)

I surprised myself and got in an AWESOME workout.

Chest and arms

Warmed up then

3x:

DB flyes- 15/15, 20/10, 20/10

Close grip chest press- 15/20, 20/12, 20/12 (def could have gone heavier on flyes and these)

Alternating DB curls- 15/10, 20/5 finished with 15 for last 5 (did the same thing for third set)

3x:

single-arm chest press- 20/15, 25/12, 30/10 (These were so hard for my left arm- which is why i did them. Fun stuff to challenge my body with one side like that)

skull crushers- 10/15, 12.5/10, 12.5/9 (YEAHHH went up in weight for these- finally!)

MB pushups- fail (last set i did with both hands on a mb and feet on one tooo!)

3x:

Incline DB chest press- 27.5/10

Incline curls- 10/10, 10/10, 12.5/10

3x:

cable straight bar curls- wide grip for 8 and close grip for 4 at 20 lbs

cable straight bar tricep pulldowns- 22.5/12?, 25/10-12

pushups to fail (omg fail was sooo quick haha, i was dead by now)

30 minute HIIT on AMT- felt good! Haven’t done an hIIT workout in like 2 or 3 weeks and it was greatt.

stretched and biked home. 

Had rice and tofu and black beans and veggies for dinner :). i don't know why i inform you of my dinner intake so often... lol.

Please don't have a sinus infection, that would suck big time!

So somehow I ended up taking what was basically a rest day again... I think I am taking your advice a little too far. So what was supposed to be a Back day, ended up looking like this:


Lat Pulls
200# x 10
215# x 8
215# x 8

3x
Low Row Machine
110# x 10
125# x 10
125# x 10
TRX Row and Bi-lateral Bicep Curl (Alternating one after the other)
10x ea.

There ends my "wonderful" workout today. Oddly enough, my Bi's were getting really tight. Weird.

The workout wasn't the only thing lacking, my energy level was at a low too. I ate and everything, I just couldn't muster up enough energy to be my normal __________ self (You can fill in the blank haha).

I will make sure to check the Bodyrock site more often then. I don't mind doing "girl" exercises, as long as they work regardless.

Your workout looked pretty good though. It made sense for the most part, I just don't know what "Alternation" means :) I think you meant Alternating or Alternated haha. One thing though, stop doing jumps with the hip! Hopefully it will feel better soon, but I just hope that you don't push it further out of alignment (if that's the issue) or do anything to set you back further in the heeling process. For some reason, I wasn't aware that you can do explosive pushups, I mean we never did them and it never crossed my mind. I'm not questioning your strength, just saying I didn't know you could do them.

What did you use for the protein in your "ice cream"? Speaking of protein, I found a few very promising things. The more I am learning about your diet, the more I am able to find better fits for you so that's one of the highlights of the day. Since we are on the topic of "food", I had salmon for dinner too! As a matter of fact, I am eating as I type this up!

Muscle of the Day
Levator Scapula

Origin: C1 to C4 tubercles of vertebrae
Insertion: Superior Medial (upper middle) border of Scapula
Functions: Elevate and rotate the scapula. Also stabilizes scapula.

Other Info: It usually works with Pec Minor and Rhomboids to stabilize and move the scapula. It is also part of "The Posterior Triangle of the Neck". That was in my notes, but I do not have much beyond that haha.




Good luck on your Orgo Studying and Exam! I am sure you'll be fine :)

Happy birthday Minh Mommy! lol
Also, bodyrock is for guys AND girls. It's really not more girl oriented... if you check the site regularly you will so many submissions from guys and that it's not gender sided. Her workouts her husband does too and they are fun when you are short on time. I always do them when i travel and i'm stuck in a hotel room.
So I have been extremely EXHAUSTED! I slept like 11 hours the other night and 11 last night and when my alarm went off this morning I was ready to kill someone. I’m so tired all day long and can’t function like at alllll! It’s really bad and I seriously hope I don’t have a sinus infection, because that would be my 4th one this year! WTF?! 

It was sooo hard to go to the gym feeling so blah but I did it. The whole time i kept almost leaving, I kept saying finish this and then just go. But then I just kept telling myself one more exercise and I eventually got through a workout!

Light shoulders, some random plyo type stuff, and elliptical. A bit of a hodge-podge since I’m trying to recover from sickness, hip, and shoulder injury. Ugh.

3X:

Lateral raises- 7.5/10, 10/10, 10/10

Alternation frontal raises- 7.5/10, 10/10, 10/10

3X:

Diagonal raises- 7.5/8, 5/10, 5/ 10 (these were bothering my shoulder a bit so i dropped the weight… wow 5 lbs feels like baby weight but oh well)

Post-delt row- 20 lbs/10

Thennnn… 3x:

Ice skaters (30 sec)

jump squat and press with 15 pound MB- 20x

explosive pushups- 10 

jump lunges- 30 sec

wood choppers R side- 15 lbs 10x

wood choppers L side

Burpees- 10

Then a bunch of abs and core stuff

30 minutes on the AMT.

Finished it off with grits, salmon, spinach, and edamame dinner. Delicious!

Then I ended the day with some dessert- blueberry banana protein "ice cream":) (and studying for Organic Chem :/)