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Alright, so this is my first fitness log! My log/fitness history is maybe a bit different from the usual, but that just makes me even more excited to actually get into all this fitness/exercise stuff! I'm currently 25 years old, 5'9" and 130lbs. I had a fairly severe eating disorder for a while but I've been in recovery for about 5 years now, and would consider myself recovered for about 2 years. That being said, I've shied away from the gym for a long time because most of my experiences there were dysfunctional. Because I'm in a much better place now, I've decided that I would also like to be in a better place physically. Also, I have a few very physical hobbies (basketball, skiing, and mountain biking) which will be greatly benefitted by my actually being in shape! Alright, so I will be posting some starting pictures here tomorrow, but I don't have a camera at the moment. My goals are not weight or size related, so I won't be posting any weight or size updates. I'm assuming I'll probably gain some muscle mass and increase in weight and potentially size. At present I have two toxx goals for June 1st 2013:  Do one unassisted pull-up Run 5KM (not on a treadmill) without stoppingThese might seem like small goals, but so far I'm only able to do military presses with 10 lbs free weights, and I can't run long distance to save my life so these, to me, are good goals. If anyone has suggestions for ways to improve these goals or ways to adjust my work-out routine to better pursue these goals I'm all ears! I'll be updating every time I go to the gym/do a fitness activity. To keep you all entertained in addition to posting fitness progress etc. I will be posting pictures of 1. Jake - who is 13 1/2 and snores like beast He's not so sure.  2. Pickles - a very Rubenesque feline She rebels against any kind of work.  fake edit: I've consulted my therapist about this. edit: starting pictures from January 16th.     Updated progress pics as of February 6th 2013 (sorry for the lovely cell phone pics):  
Goosed it. fucked around with this message at Feb 6, 2013 around 20:08 |
| # ? Jan 10, 2013 20:38 |
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| # ? May 23, 2013 19:25 |
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Work-out from Tuesday: Tracked a Workout for 709 pts Jan 8, 2013 Dips - Triceps Version: 10 reps || assisted || 80 lb (+2 pts) 10 reps || assisted || 80 lb (+2 pts) 10 reps || assisted || 70 lb (+2 pts) Adductor Machine: 50 lb x 10 reps (+12 pts) 50 lb x 10 reps (+12 pts) 50 lb x 10 reps (+12 pts) Seated Cable Row: 50 lb x 10 reps (+30 pts) 50 lb x 10 reps (+30 pts) 50 lb x 10 reps (+30 pts) Abductor Machine: 90 lb x 10 reps (+16 pts) 90 lb x 10 reps (+16 pts) 100 lb x 10 reps (+17 pts) Seated Barbell Military Press: 10 lb x 10 reps (+38 pts) 10 lb x 10 reps (+38 pts) 10 lb x 10 reps (+38 pts) Lat Pulldown: 50 lb x 10 reps (+21 pts) 50 lb x 10 reps (+21 pts) 50 lb x 10 reps (+21 pts) Incline Cable Flyes: 7.5 lb x 10 reps (+17 pts) 7.5 lb x 10 reps (+17 pts) 7.5 lb x 10 reps (+17 pts) Weighted Ball Hyperextension: 8 lb x 12 reps (+24 pts) 8 lb x 12 reps (+24 pts) 8 lb x 12 reps (+24 pts) Leg Extensions: 70 lb x 10 reps (+16 pts) 70 lb x 10 reps (+16 pts) 70 lb x 10 reps (+16 pts) Seated Leg Curl: 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) Leg Press: 100 lb x 10 reps (+25 pts) 100 lb x 10 reps (+25 pts) 100 lb x 10 reps (+25 pts) Reverse Barbell Preacher Curls: 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) Tricep dips are the worst, and the count for basically no points 
Goosed it. fucked around with this message at Jan 10, 2013 around 20:50 |
| # ? Jan 10, 2013 20:41 |
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Workout from today: Tracked a Workout for 654 pts Today Incline Cable Flyes: 10 lb x 12 reps (+17 pts) 10 lb x 12 reps (+17 pts) 10 lb x 10 reps (+17 pts) Seated Barbell Military Press: 10 lb x 12 reps (+39 pts) 10 lb x 12 reps (+39 pts) 10 lb x 12 reps (+39 pts) Dips - Triceps Version: 10 reps || assisted || 80 lb (+2 pts) 5 reps || assisted || 80 lb (+2 pts) 5 reps || assisted || 70 lb (+2 pts) 10 reps || assisted || 70 lb (+2 pts) Seated Leg Curl: 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) Leg Press: 100 lb x 10 reps (+25 pts) 100 lb x 10 reps (+25 pts) 100 lb x 10 reps (+25 pts) Reverse Barbell Preacher Curls: 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) Hyperextension: 12 reps (+5 pts) 12 reps (+5 pts) 10 reps (+5 pts) Seated Cable Row: 40 lb x 12 reps (+29 pts) 40 lb x 12 reps (+29 pts) 40 lb x 12 reps (+29 pts) Lat Pulldown: 50 lb x 12 reps (+21 pts) 50 lb x 12 reps (+21 pts) 50 lb x 12 reps (+21 pts) Adductor Machine: 40 lb x 12 reps (+12 pts) 40 lb x 12 reps (+12 pts) 40 lb x 12 reps (+12 pts) Abductor Machine: 90 lb x 10 reps (+16 pts) 90 lb x 10 reps (+16 pts) 100 lb x 10 reps (+17 pts) Leg Extensions: 70 lb x 12 reps (+16 pts) 70 lb x 12 reps (+16 pts) 70 lb x 12 reps (+16 pts) Question: I've done a lot of reading on when to eat relative to your work-out, and it all makes a lot of sense. My question is about when to eat if you are working out first thing in the morning. This morning, for example, I went to the gym at 6:20AM. I had a glass of orange juice before going because I figured I should have some carbs, and then immediately afterward had a glass of soy milk (allergic to whey protein), followed by a proper breakfast 45 minutes later. I don't normally drink juice at all but just wanted to get something in me quickly. In this scenario, are there better options? Thanks! Goosed it. fucked around with this message at Jan 10, 2013 around 20:48 |
| # ? Jan 10, 2013 20:42 |
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"Question: I've done a lot of reading on when to eat relative to your work-out, and it all makes a lot of sense. My question is about when to eat if you are working out first thing in the morning. This morning, for example, I went to the gym at 6:20AM. I had a glass of orange juice before going because I figured I should have some carbs, and then immediately afterward had a glass of soy milk (allergic to whey protein), followed by a proper breakfast 45 minutes later." From what I understand, the sooner you can eat the better. Don't take to long after working out to eat protein. Awesome log by the way, keep up the good work and congrats on tackling your eating disorder!
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| # ? Jan 11, 2013 16:58 |
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mrhotdogvendor posted:"Question: I've done a lot of reading on when to eat relative to your work-out, and it all makes a lot of sense. My question is about when to eat if you are working out first thing in the morning. This morning, for example, I went to the gym at 6:20AM. I had a glass of orange juice before going because I figured I should have some carbs, and then immediately afterward had a glass of soy milk (allergic to whey protein), followed by a proper breakfast 45 minutes later." Thanks for the reply! Yes normally I try and eat sooner post-workout but I was going out for breakfast with some people. My question--which I realized now I wasn't very clear about--is what to eat before an early morning workout. I know I need to eat *something* but I don't want to eat a bunch and then go to the gym. I usually try to eat about an hour to an hour and half before I go to the gym and then have a snack afterwards. So my dilemma is what to eat before working out when there's not much time (maybe 25 minutes between getting to the gym and waking up).
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| # ? Jan 12, 2013 01:58 |
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Tracked a Workout for 779 pts Today! Dips - Triceps Version +6 pts 10 reps || assisted || 80 lb (+2 pts) 10 reps || assisted || 80 lb (+2 pts) 10 reps || assisted || 70 lb (+2 pts) Adductor Machine +36 pts 40 lb x 10 reps (+12 pts) 40 lb x 10 reps (+12 pts) 40 lb x 10 reps (+12 pts) Seated Cable Row +90 pts 50 lb x 10 reps (+30 pts) 50 lb x 10 reps (+30 pts) 50 lb x 10 reps (+30 pts) Abductor Machine +49 pts 90 lb x 10 reps (+16 pts) 90 lb x 10 reps (+16 pts) 100 lb x 10 reps (+17 pts) Seated Barbell Military Press +114 pts 10 lb x 10 reps (+38 pts) 10 lb x 10 reps (+38 pts) 12.5 lb x 10 reps (+38 pts) Lat Pulldown +66 pts 55 lb x 10 reps (+22 pts) 55 lb x 10 reps (+22 pts) 55 lb x 10 reps (+22 pts) Incline Cable Flyes +51 pts 10 lb x 10 reps (+17 pts) 10 lb x 10 reps (+17 pts) 10 lb x 10 reps (+17 pts) Leg Extensions +48 pts 70 lb x 10 reps (+16 pts) 70 lb x 10 reps (+16 pts) 70 lb x 10 reps (+16 pts) Seated Leg Curl +54 pts 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) Leg Press +79 pts 100 lb x 12 reps (+26 pts) 100 lb x 12 reps (+26 pts) 120 lb x 10 reps (+27 pts) Reverse Barbell Preacher Curls +51 pts 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) Weighted Hyperextension +33 pts 5 lb x 15 reps (+11 pts) 10 lb x 12 reps (+11 pts) 10 lb x 12 reps (+11 pts) Decline Sit-Up +50 pts 15 reps (+24 pts) 12 reps (+15 pts) 10 reps (+11 pts) Side Plank +52 pts 15 sec (+13 pts) 15 sec (+13 pts) 15 sec (+13 pts) 15 sec (+13 pts) Most points ever! I didn't mean to increase my lat-pull weight but someone had left an extra weight on that I didn't notice so woot! Also I'm super happy with my leg press level-up and my military press level up. I'm going to try and do all the reps at 120lbs, and 12.5lbs respectively next time 
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| # ? Jan 12, 2013 20:58 |
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So today I made the decision to book a session with a trainer in my tiny gym. I know that personal trainers are generally not that useful, but I have an old injury in my knee and before I start to do proper lifting--I've been thinking about starting the 5x5--I want to make sure that I am doing those lifts 210% properly. I'm only doing two sessions. One is a movement based assessment to assess for weaknesses in specific muscle groups, and relative weakness laterally. There is no weight-taking or calipers or any such nonsense. The second is to show me the best free weight exercises to achieve my goals. I emphasized that I want to learn how to use free weights, and what proper form for deadlifts etc. should look like. So we'll see how that goes. Todays Workout was okay but a bit lame. I think I maybe haven't been allowing myself enough time to recover because I definitely didn't feel as strong today as I did last time. Also, I did my tricep dips at the end which is why they are all assisted at 80lbs except for the last set which is short.  On the other hand, yeah for gains! I've increased my lat-pull 20lbs since I started 2 weeks ago!  Officially on the way to being strannng!Tracked a Workout for 782 pts Today Warmup: Cycling (stationary): 0:03:00 || 0.8 mi (+16 pts) Dips - Triceps Version: 12 reps || assisted || 80 lb (+2 pts) 12 reps || assisted || 80 lb (+2 pts) 8 reps || assisted || 70 lb (+2 pts) Adductor Machine: 50 lb x 10 reps (+12 pts) 60 lb x 10 reps (+13 pts) 60 lb x 10 reps (+13 pts) Seated Cable Row: 50 lb x 10 reps (+30 pts) 50 lb x 10 reps (+30 pts) 55 lb x 10 reps (+31 pts) Abductor Machine: 90 lb x 10 reps (+16 pts) 90 lb x 10 reps (+16 pts) 80 lb x 10 reps (+15 pts) Seated Barbell Military Press: 10 lb x 10 reps (+38 pts) 12.5 lb x 10 reps (+38 pts) 12.5 lb x 10 reps (+38 pts) Lat Pulldown: 55 lb x 10 reps (+22 pts) 55 lb x 10 reps (+22 pts) 60 lb x 10 reps (+22 pts) Incline Cable Flyes: 10 lb x 14 reps (+18 pts) 10 lb x 14 reps (+18 pts) 12.5 lb x 8 reps (+17 pts) Leg Extensions: 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) Seated Leg Curl: 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) 90 lb x 10 reps (+18 pts) Leg Press: 110 lb x 10 reps (+26 pts) 110 lb x 10 reps (+26 pts) 120 lb x 10 reps (+27 pts) Reverse Barbell Preacher Curls: 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) 18 lb x 10 reps (+17 pts) Weighted Hyperextension: 10 lb x 12 reps (+11 pts) 10 lb x 14 reps (+11 pts) 10 lb x 12 reps (+11 pts) Side Plank: 30 sec (+27 pts) 30 sec (+27 pts) 15 sec (+13 pts) 15 sec (+13 pts)
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| # ? Jan 15, 2013 01:54 |
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Goosed it. posted:Thanks for the reply! Yes normally I try and eat sooner post-workout but I was going out for breakfast with some people. My question--which I realized now I wasn't very clear about--is what to eat before an early morning workout. I know I need to eat *something* but I don't want to eat a bunch and then go to the gym. I usually try to eat about an hour to an hour and half before I go to the gym and then have a snack afterwards. So my dilemma is what to eat before working out when there's not much time (maybe 25 minutes between getting to the gym and waking up). I'm an early gym person too - I get dressed & head right out first thing in the morning. I'll grab a quad shot from Starbucks on the way for fuel, and then chow after I get home & shower. Sometimes, if I'm really hungry and didn't eat much the night before, I'll eat a banana or something small & quick just to make my stomach shut up. Works for me, but I've been focusing on losing weight & recomping - that strategy probably wouldn't be so smart for someone who's looking to bulk up. You didn't post a pic but at 5'9" and 130 you've got to be pretty slim, so you should probably get some fuel in you before hitting the gym. A quick protein shake, a banana (or both, banana in the shake!), maybe some yogurt - just make sure it's nothing heavy that's gonna make you sluggish and/or upset your stomach while you're working out.
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| # ? Jan 15, 2013 03:35 |
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gruvmeister posted:I'm an early gym person too - I get dressed & head right out first thing in the morning. I'll grab a quad shot from Starbucks on the way for fuel, and then chow after I get home & shower. Sometimes, if I'm really hungry and didn't eat much the night before, I'll eat a banana or something small & quick just to make my stomach shut up. Works for me, but I've been focusing on losing weight & recomping - that strategy probably wouldn't be so smart for someone who's looking to bulk up. You didn't post a pic but at 5'9" and 130 you've got to be pretty slim, so you should probably get some fuel in you before hitting the gym. A quick protein shake, a banana (or both, banana in the shake!), maybe some yogurt - just make sure it's nothing heavy that's gonna make you sluggish and/or upset your stomach while you're working out. Thanks for the advice. I definitely don't want to lose weight because I guess I'm pretty slim already so I will be upping my morning pre-workout intake. I say "I guess" because one part of having had an eating disorder that hasn't really gone away is my inability to view my body objectively. It may sound weird but I honestly have no idea what my body actually looks like. I can look at my thighs at 9AM and think they look normal, look at them at 9:30AM and think they look ginormous, and then look again at 10AM and think they look too thin. Becoming comfortable with that ambiguity has been a struggle. I'm going to post pics either later tonight or tomorrow morning depending on how my schedule goes because I want to see my *muscles* progress. Also before and after pictures are the bomb. Edit: Here have a Pickles  And a Jake 
Goosed it. fucked around with this message at Jan 15, 2013 around 18:40 |
| # ? Jan 15, 2013 18:36 |
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Okay, so here are some pictures. Sorry for the standing on things in the bathroom and poor quality. We don't have a full length mirror. I pretty well need to strengthen up my whole body. I am wondering if I need to fix my posture? I'm not going to the gym today as I have my first basketball game in way too long, so I will post after that to let you all know how it kicked my rear end. Goosed it. fucked around with this message at Jan 16, 2013 around 16:47 |
| # ? Jan 16, 2013 16:17 |
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Just got home from my first basketball game of the season after an 8 month break. I had been joking around saying cardio is for suckers. Oh my loving god was that an aggressive reminder that cardio is definitely not for suckers. I love the taste of blood in the evening. Ugh. I've definitely got to get on that cardio stuff. Goosed_it Tracked a Workout for 166 pts Today Basketball: - 0:22:30 || competitive game fito2sa
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| # ? Jan 17, 2013 01:28 |
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Looking forward to seeing you get strong!
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| # ? Jan 17, 2013 01:34 |
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Good luck on your journey! I think the food you eat before the gym would probably depend on how much time you have. You probably don't want to eat anything too solid if you're immediately heading out. What do you usually eat for breakfast? I have a late afternoon gym schedule and I try to eat a piece of fruit about an hour prior. I think juice sounds great but it really depends on what you feel like eating at that time. You will have good days and off days at the gym. Don't worry too much about it. Some days you will just feel super strong from a good night's rest, food the day prior, your work & other activities, your mood, etc. Have a good time at the gym! Enjoy yourself! I hope the trainer will be helpful for you. You can also read some articles on stumptuous if you'd like a basic primer and some technique do and don't. For the running goal, you might take a look at the Couch to 5k program. There are a few free podcasts you can download to keep track of the time intervals. I did it until like 6th or 7th week when it's like just plain running, and then I got tired of running the same distance each day, ahaha. If you like game motivation then I highly recommend the Zombies, Run! app. It costs a bit of money but I love listening to the scenarios, it's like a radio drama starring me I still hate running but I'll use the app for boring cardio stuff like erging.
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| # ? Jan 17, 2013 09:47 |
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slinkimalinki posted:Looking forward to seeing you get strong! Thank you! Me too!!! jomiel posted:Good luck on your journey! Thank you for all this advice. That Zombies Run! app looks awesome and it looks like there is a specific C25K version that is on-sale now, so perfect timing too. One of my friends wants to start training for a zombie run so I'm hoping to start running with him soon. I'm going to start the C25K program in a couple weeks because 1) I live in Canada and it's cold outside, and 2) I just started my second semester of grad school and the course load this semester is wild. I'm actually really worried that I'm not going to be able to keep-up all the working out throughout the semester, but I'm going to try. I kicked myself out of bed at 6AM this morning to get to the gym, so hopefully I can keep it up! Basketball is definitely motivation to get in better shape because I can tell that my fitness level is really impeding my skill on the court. I think the trainer will be helpful. I have incredibly terrible spatial awareness with regards to my body and body movements. This results in all sorts of hilarious slapstick like moments, but also means that I am in a difficult spot for things like monitoring my own form. I didn't have a lot of time at the gym today and my hip (wtf?) was hurting from basketball, so I skipped the abductor/adductor machine. SA has basically made me believe that this machine is useless so I am not too upset about it. I also skipped tricep dips, and accidentally skipped reversies barbell curls  Goosed_it Tracked a Workout for 707 pts Today Seated Cable Row: - 50 lb x 10 reps - 50 lb x 10 reps - 50 lb x 10 reps Seated Barbell Military Press: - 12.5 lb x 12 reps - 12.5 lb x 12 reps - 12.5 lb x 12 reps Lat Pulldown: - 55 lb x 10 reps - 60 lb x 10 reps - 65 lb x 10 reps Incline Cable Flyes: - 10 lb x 12 reps - 10 lb x 12 reps - 12.5 lb x 12 reps Leg Extensions: - 105 lb x 10 reps - 100 lb x 10 reps - 95 lb x 10 reps Leg Press: - 120 lb x 12 reps - 120 lb x 12 reps - 130 lb x 12 reps Weighted Hyperextension: - 10 lb x 12 reps - 10 lb x 14 reps - 10 lb x 12 reps Side Plank: - 20 sec - 20 sec - 15 sec - 15 sec Cycling (stationary): - 0:03:00 || 0.8 mi Plank: - 30 sec Weighted Decline Sit-Up: - 12 reps - 12 reps - 10 reps Seated Leg Curl: - 30 lb x 12 reps - 30 lb x 12 reps - 30 lb x 12 reps - 30 lb x 12 reps - 30 lb x 12 reps - 30 lb x 12 reps - Single-leg curls, right and left leg 3 sets each. fito2sa Does anyone know how to add 1-legged leg curls to fitocracy?
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| # ? Jan 17, 2013 14:29 |
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Went to the gym today! I wanted to go yesterday so I could do my first day of swimming tomorrow, but I was just too tired. This is what Pickles' and I did instead of going to the gym yesterday:  Anyway, today was good, and I think it was actually helpful to have a two rest days instead of one. I achieved a new leg-press PR! of 140lbs. I also said screw it to tricep dips and added seated tricep press instead, and added the dumbbell bench press. My body is tired, and I can feel it in my arms that these changes were *a good thing*. Goosed_it Tracked a Workout for 982 pts Today Seated Cable Row: - 50 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Seated Barbell Military Press: - 12.5 lb x 12 reps - 12.5 lb x 12 reps - 12.5 lb x 12 reps Lat Pulldown: - 60 lb x 10 reps - 60 lb x 10 reps - 65 lb x 10 reps Leg Extensions: - 90 lb x 10 reps - 95 lb x 10 reps - 95 lb x 10 reps Seated Leg Curl: - 30 lb x 10 reps - 30 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps - 35 lb x 10 reps - Each leg individually Leg Press: - 120 lb x 12 reps - 130 lb x 12 reps - 140 lb x 12 reps Reverse Barbell Preacher Curls: - 25 lb x 12 reps - 25 lb x 12 reps - 25 lb x 10 reps Dumbbell Bench Press: - 12.5 lb x 12 reps - 12.5 lb x 12 reps - 12.5 lb x 12 reps Seated Triceps Press: - 12.5 lb x 12 reps - 15 lb x 12 reps - 15 lb x 12 reps Weighted Hyperextension: - 10 lb x 12 reps - 10 lb x 12 reps - 10 lb x 12 reps Goblet Squat (kettlebell): - 10 lb x 10 reps - 10 lb x 10 reps Cycling (stationary): - 0:20:00 || 5.1 mi - 0:03:00 || 0.8 mi fito2sa Goosed it. fucked around with this message at Jan 21, 2013 around 23:14 |
| # ? Jan 20, 2013 21:21 |
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Was feeling tense and blah today because my dog Jake has been sick over the weekend. It looks like he has some sort of aging related back pain, which is good considering the vet said the other option was a cancerous tumor. But still it sucks being hit with the realization that he's maybe finally old, and will run out of time soon. So I went to the gym and quickly pounded out 5 miles on the bike. I did rolling hills and the resistance ranged from 8 to 18 on a bike with a maximum of 20, so I just guessed 50% resistance for the whole work-out. I'm feeling a bit better now, so yay exercise! Goosed_it Tracked a Workout for 170 pts Today Cycling (stationary): 0:19:20 || 5 mi || 50 % Here's a picture of Jake and Pickles. I moved Jake's bed downstairs because he's not allowed to use stairs for the next few days. Of course, Pickles is sort of the queen of the roost and...well... this is what I came downstairs to: 
Goosed it. fucked around with this message at Jan 21, 2013 around 23:08 |
| # ? Jan 21, 2013 22:12 |
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Goosed it. posted:Here's a picture of Jake and Pickles. I moved Jake's bed downstairs because he's not allowed to use stairs for the next few days. Of course, Pickles is sort of the queen of the roost and...well... this is what I came downstairs to: Awww, poor Jake, he looks so helpless.
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| # ? Jan 22, 2013 03:59 |
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Goosed it. posted:I didn't have a lot of time at the gym today and my hip (wtf?) was hurting from basketball, so I skipped the abductor/adductor machine. SA has basically made me believe that this machine is useless so I am not too upset about it. I also skipped tricep dips, and accidentally skipped reversies barbell curls Man your workouts seem long. Amazing job so far! I'm definitely going to keep reading this log. If you are still having hip pain read this article about hip stuff. http://deansomerset.com/2012/10/25/...r-hip-mobility/ It basically talks about how planks and side planks combined with active stretching hip movements will really help your hip mobility. Hip mobility is also really useful for things like squats (all about that hip thrust  ) and deadlifts.
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| # ? Jan 22, 2013 04:18 |
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gruvmeister posted:Awww, poor Jake, he looks so helpless. I know. He's doing a lot better today though! He's on some pretty rad pain killers for the next couple days so he mostly sleeps, unless I wake him up. Then he looks like this:  AmericanBarbarian posted:Man your workouts seem long. Amazing job so far! I'm definitely going to keep reading this log. I think they seem long because I do legs and arms in the same day. I know that's not strictly Kosher, but as a grad student going to gym everyday just isn't going to be sustainable, so I figured just do all of it in one day! It doesn't take that long because I try and pair a leg exercise with an arm exercise so I alternate sets of the two exercises. It saves time because then I can recover for the next arm set by doing a leg set.. Also, thanks for the hip stuff. I read though that page and it was very helpful and motivated me to do my planks! Today was a shorter gym session as I had some errands to run (read: picking up 20lbs of delicious happy beef! yay beef box!). I also decided to skip the legs because I did that biking yesterday and am playing basketball tomorrow. I don't want to be sore for basketball. You don't use your arms in that, right? Goosed_it Tracked a Workout for 751 pts Today Seated Cable Row: - 60 lb x 12 reps - 60 lb x 12 reps - 60 lb x 12 reps Reverse Barbell Preacher Curls: - 25 lb x 12 reps - 25 lb x 12 reps - 25 lb x 10 reps Dumbbell Bench Press: - 12.5 lb x 12 reps - 12.5 lb x 12 reps - 12.5 lb x 12 reps Seated Triceps Press: - 15 lb x 12 reps - 17.5 lb x 12 reps - 15 lb x 12 reps - Wanted to die after 17.5 Weighted Hyperextension: - 10 lb x 12 reps - 10 lb x 12 reps - 10 lb x 12 reps Goblet Squat (kettlebell): - 12 lb x 15 reps - 12 lb x 15 reps - 12 lb x 15 reps Cycling (stationary): - 0:03:00 || 0.9 mi Seated Dumbbell Shoulder Press: - 12.5 lb x 12 reps - 15 lb x 9 reps - 12.5 lb x 12 reps - Realized I've been incorrectly entering this as the seated barbell military press - whoops! Also wanted to die after 15lbs! Also really pleased as my super fit boyfriend does this with 20lb weights! Decline Crunch: - 12 reps - 12 reps - 12 reps Side Plank: - 30 sec - 30 sec Plank: - 30 sec fito2sa Goosed it. fucked around with this message at Jan 23, 2013 around 02:12 |
| # ? Jan 23, 2013 01:47 |
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Hey, finally found your log! Chick bikers and ballers are awesome. Love the pets too! I hope your hip stuff clears up soon - I've had a nagging hip lately and foam rolling my IT band seems to help. Keep it up, I'll be following! Edit - and you're a grad student? We're taking over..... 
Soopafly fucked around with this message at Jan 24, 2013 around 06:06 |
| # ? Jan 24, 2013 06:02 |
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Soopafly posted:Hey, finally found your log! Chick bikers and ballers are awesome. Thanks for the advice. Everyone here seems to be all about the foam rolling so I'm definitely going to check that out. There are some at my gym, so maybe when I meet with the PT for an assessment on Saturday (woot!) I'll ask about it.
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| # ? Jan 24, 2013 15:46 |
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SO somehow, despite the fact that this is what the weather map looks like now that it's warmed-up... I know I'm lucky to live in Canada, but sometimes the winter hurts Actually the weather reminded me of a French-Canadian song that goes like this: "Mon pays ce n'est pas un pays, c'est l'hiver! Mon jardin ce n'est pas un jardin, c'est la neige!" Translation: My country is not a country, it's winter!/My garden is not a garden, it's snow! (Song with accompanying winter footage can be found here Weather aside I somehow managed to trick myself into getting out of bed for my Thursday morning gym session. -20 before the wind chill somehow feels colder at 6AM. I think I was motivated by the fact that yesterday I wasn't able to go to basketball because I felt like I was coming down with the flu, so I slept instead. Anyway, when I got to the gym I did this: Goosed_it Tracked a Workout for 987 pts Today Warm Up Cycling (stationary): - 0:03:00 || 0.8 mi Workout Seated Cable Row: - 50 lb x 12 reps - 60 lb x 12 reps - 60 lb x 12 reps Reverse Barbell Preacher Curls: - 25 lb x 12 reps - 25 lb x 12 reps - 25 lb x 10 reps Dumbbell Bench Press: - 12.5 lb x 12 reps - 12.5 lb x 12 reps - 12.5 lb x 12 reps Seated Triceps Press: - 15 lb x 12 reps - 17.5 lb x 12 reps - 15 lb x 12 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 12 reps - 15 lb x 8 reps - 15 lb x 8 reps - 12.5 lb x 8 reps Side Plank: - 30 sec - 30 sec Plank: - 30 sec Lat Pulldown: - 60 lb x 10 reps - 70 lb x 9 reps - 60 lb x 12 reps - WOOOOT! 70! Weighted Ball Hyperextension: - 12 lb x 10 reps - 12 lb x 10 reps - 12 lb x 10 reps Crunch: - 15 reps - 20 reps Bicycle (abs): - 25 reps - 25 reps Leg Extensions: - 90 lb x 12 reps - 95 lb x 10 reps - 100 lb x 10 reps Seated Leg Curl: - 70 lb x 12 reps - 80 lb x 10 reps - 85 lb x 10 reps Leg Press: - 120 lb x 10 reps - 130 lb x 10 reps - 140 lb x 10 reps fito2sa Really excited about the lat pull down! And doing 2 sets of 15lb dumbbell presses!
Goosed it. fucked around with this message at Jan 24, 2013 around 15:57 |
| # ? Jan 24, 2013 15:51 |
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Ugh. So I just remembered that starting tomorrow I have to start keeping a food log for a class I'm taking. I'm very much not excited, but at the same time maybe this is a good opportunity to get a snap shot of my what my eating looks like, and make sure I am eating enough for the exercise that I am now doing. So I typed my information into this expenditure calculator and it gave me these results:  Does that seem right? I chose active because in the approximate guidelines for activity level it says walk between 4-10 miles, and I definitely walk at least 2 miles per day just in commuting and that doesn't include other walking on campus. I figured working out 3 days a week and playing basketball 1 day a week would make-up for the extra miles walked. If I choose somewhat active it suggests 2255 kcal/day and then I would have to eat extra for activity days. I added the average amount of exercise I do per day (divided week total by 7) and it said that I should eat 2620 kcal/day. That seems like a lot. What do you guys think? Help would be greatly appreciated! Goosed it. fucked around with this message at Jan 25, 2013 around 02:05 |
| # ? Jan 25, 2013 02:00 |
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Everyone's metabolism is different, as well as the amount of error associated with figuring out expenditure or intake. The best way I know of to figure it out in a meaningful way is to use something that can take daily weight values (where there will also be some error) and calculate a moving average and actual calorie deficit/surplus from them (i.e. physicsdiet.com). From there if you're counting calorie intake you can use that in a feedback loop to drive weight loss/gain/maintenance. That said, all that might be a terrible idea depending on your history of eating disorder. You have to really, really divorce yourself from the daily numbers, which can be difficult or impossible. You might also bring up the food log exercise with your therapist - you may want to privately discuss with your instructor the possibility of alternatives to doing it. I know in other threads here, some people have mentioned that doing strict calorie counting combined dangerously with their eating disorder.
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| # ? Jan 25, 2013 03:08 |
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Listen, I didn't face ten long tours against the goddamn 'bots to come back home and lift baby weights.
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Dem Bones posted:Everyone's metabolism is different, as well as the amount of error associated with figuring out expenditure or intake. The best way I know of to figure it out in a meaningful way is to use something that can take daily weight values (where there will also be some error) and calculate a moving average and actual calorie deficit/surplus from them (i.e. physicsdiet.com). From there if you're counting calorie intake you can use that in a feedback loop to drive weight loss/gain/maintenance. Thanks for the advice. I was worried someone would say this. I'm hoping to use this as an opportunity to challenge my avoidance of calorie counting, so that they can just be neutral for me. I've gotten to that point for individual meals, but knowing how much I ate in a whole day can be a bit unnerving. I've definitely talked with my therapist about this. That being said, I definitely am not ready to weigh myself on a regular basis. My weight hasn't been a neutral thing for me since the age of 8 so I think that is too much to tackle right now. Soooo I guess I will just have to work blindly! Unfortunately given the nature of the course, and my field, I can't disclose my past eating disorder to my professor. My therapist and I, however, did decide that if the log is too stressful I will just make it up. The point of it is to teach you how difficult it can be to track and modify your eating behavior, which, surprise surprise, I am pretty well versed in. I'm actually thinking 2400 might not be too far off, because although I think I might not eat that many calories a day, I really like beer. (Bad I know.) And if I weren't under somewhere I would definitely have gained a bunch of weight.
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| # ? Jan 25, 2013 04:12 |
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Calorie counting makes me feel weird about my weight and makes me obsess in ways unrivaled by anything else, and this is without your background. Good on you if you can make this a challenge and keep yourself separate from the numbers. If it goes well it's something worth thinking about continuing, not so much for calories, but I found when I was tracking what I ate that I got nowhere near enough protein. Also Pickles is an awesome name and an awesome cat.
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| # ? Jan 25, 2013 06:30 |
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What sort of Mountain biking do you do? XC? DH? I'm currently awaiting our glorious country to stop being so drat cold so I can get out on the road because I'm a bitch.
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| # ? Jan 25, 2013 07:04 |
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Glad you're tackling your image issues. You seem like you do the same thing as my girlfriend with having ups and downs in that regard. If it helps, you look fantastic so you should just focus on getting mega strong. Super down with the dog and cat pictures. Sorry to hear your buddy isn't in good health atm.
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| # ? Jan 25, 2013 11:04 |
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Katyiah posted:Calorie counting makes me feel weird about my weight and makes me obsess in ways unrivaled by anything else, and this is without your background. Good on you if you can make this a challenge and keep yourself separate from the numbers. If it goes well it's something worth thinking about continuing, not so much for calories, but I found when I was tracking what I ate that I got nowhere near enough protein. Yeah I know. It's just that in my field it's likely that I will have to deal with ED behavior on an at least semi regular basis. That's a lot of my motivation for getting past all of this in what is usually an unnecessarily thorough manner. Gibbo posted:What sort of Mountain biking do you do? XC? DH? I mostly do XC biking and I absolutely love it. You should definitely try XC if you haven't before. It can be a bit terrifying but not at all in the same way that DH is. DH is crazy poo poo that breaks you. Exhibit A (both from the same day and wearing full armor):  Also, I have to say, I'm really excited about this cold snap, because next week when it gets really warm (~-2*c) there are definitely going to be people walking around in shorts! The Wiggly Wizard posted:Glad you're tackling your image issues. You seem like you do the same thing as my girlfriend with having ups and downs in that regard. If it helps, you look fantastic so you should just focus on getting mega strong. Thanks for the kind words! Jake is pretty much fully mended but the vet says no stairs until Monday. I'm okay with that because it basically means dog-press several times a day! It just snowed here which means Jake will lose his mind tomorrow because snow is *the best thing*. I will update with snowy pet pictures tomorrow! Food log results:  So basically what I expected. I felt today that I ate larger portions of food then I normally would for lunch and for dinner, but I definitely would not normally leave that much time between meals. I actually have ended up having 2 1/2 pints and a glass of wine this evening which brings up my calorie total [I]a lot[/]. Anyway, I'll see how the week goes, but I really hope it doesn't turn out that I'm eating, by accident, at a ~700 calorie deficit which is only made-up for by beer and wine. Booo. If I look at what I ate yesterday, though, it looks like that might be the case. Yesterday (a lifting day) I ate Breakfast - glass of 1% milk (100kcal) - Montreal bagel toasted with small amount of butter (220 kcal) - Fruit salad (80 kcal) Lunch - 12" Turkey sub, veggies, no cheese, half mustard/half chipotle (660 kcal) (felt ginormous) Dinner - Roasted chicken leg and 1 wing (320 kcal) - 2 roasted mini potatoes (60 kcal) - Steamed broccoli and cauliflower (30 kcal) Total: 1470 kcal Soooo not looking so good. Eek. I have my assessment with the PT tomorrow. Wish me luck! Goosed it. fucked around with this message at Jan 26, 2013 around 05:10 |
| # ? Jan 26, 2013 05:07 |
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I've never done any serious technical XC stuff. I did minor freeride crap as a teenager but I pussied out when it came to throwing myself off of things higher than I am tall. I'd love to get in to XC but that's another bike I don't have money/time for right now... One day. Those are some pretty wicked bruises though. Rock gardens?
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| # ? Jan 26, 2013 10:20 |
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Gibbo posted:I'd love to get in to XC but that's another bike I don't have money/time for right now... One day. You definitely should! My boyfriend and I have converted a good number of people to XC which is awesome because more riding buddies! I wish it were rock gardens. Although I've never fallen in one, so maybe not. I endo-ed twice at a pretty quick clip in the same run on a downhill bike. Thank god for armour. I've since decided that I don't ride bikes that weigh more than a third of my body weight.
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| # ? Jan 26, 2013 14:53 |
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I met with the trainer today for an assessment session. He seems really nice and knowledgeable. His assessment is that I have poor range of movement in my hips and shoulders, which is leading to me compensating with my legs and my torso in a number of movements. This fits with my own observations (e.g. weird shoulder clicking during lat pull downs). I'm looking forward to seeing the plan he puts together for me to improve my strength and range of motion. After the assessment I had planned to work-out, but I was just drained, so this is all I managed: Goosed_it Tracked a Workout for 411 pts Today Side Plank: - 60 sec - 60 sec - 30 sec Plank: - 60 sec Standing Dumbbell Shoulder Press: - 12.5 lb x 8 reps - 12.5 lb x 8 reps - 12.5 lb x 8 reps Leg Extensions: - 90 lb x 10 reps - 90 lb x 8 reps Cycling (stationary): - 0:03:00 || 0.8 mi || 40 % Holy poo poo standing shoulder presses are like a gagillion times harder than sitting ones. Bahhhh.
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| # ? Jan 26, 2013 18:59 |
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Goosed it. posted:SO somehow, despite the fact that this is what the weather map looks like now that it's warmed-up... Why is Winnipeg the coldest place in Canada? Colder then Yellowknife? I don't get it I hate this city in the winter. Keep up the good solid work btw.
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| # ? Jan 26, 2013 19:22 |
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Bah I've been really bad with my log this week. Sunday I had planned to go to the gym but I had wicked DOMS from the assessment (which is probably why I felt so drained when I tried to work-out right afterward). Monday was way too busy, and still mad DOMS, and then Tuesday was really busy (out from 7:30AM to 11PM). Here is what I did yesterday: Goosed_it Tracked a Workout for 188 pts Jan 30, 2013 Basketball: - 0:25:00 || competitive game - I've just been logging the time I'm on the floor in a 50 minute game. Should I be logging the whole hour? fito2sa Here is what I ate yesterday:  So as you can see I need to eat more. I think my before pictures were maybe a bit deceiving because I definitely put on some weight over the holidays. With the working out and back to normal (for me) eating, I'm pretty sure I've dropped some weight just based on how visible certain things are and the way my pants etc. fit. I spoke with my therapist and we've devised a plan. Since I've been eating at ~1400 cal pretty consistently this past week the goal is to increase to 1800 cal daily average this coming week. Keys to success: 1) Eating a bigger breakfast 2) Eating a bigger dinner. I'm not a big snacker (I forced myself to add snacks yesterday), so it's going to have to come from meals. I've also been feeling really tired this past month and I think a lot of it probably has to do with how much I'm eating (not eating). Hopefully eating more will help with this. And here is what I did today: Goosed_it Tracked a Workout for 1,061 pts Today Warm-Up Cycling (stationary): - 0:03:00 || 1 mi Work-out Seated Cable Row: - 60 lb x 12 reps - 60 lb x 12 reps - 60 lb x 12 reps Reverse Barbell Preacher Curls: - 25 lb x 10 reps - 30 lb x 10 reps - 30 lb x 8 reps - Super psyched about getting to 30! Dumbbell Bench Press: - 12.5 lb x 12 reps - 15 lb x 10 reps - 15 lb x 7 reps Seated Triceps Press: - 15 lb x 5 reps - 17.5 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Side Plank: - 60 sec - 60 sec Plank: - 60 sec Lat Pulldown: - 60 lb x 10 reps - 70 lb x 10 reps - 70 lb x 8 reps Weighted Ball Hyperextension: - 12 lb x 10 reps - 12 lb x 10 reps - 12 lb x 10 reps Crunch: - 20 reps - 20 reps - 20 reps Bicycle (abs): - 25 reps - 25 reps - 25 reps Leg Extensions: - 90 lb x 12 reps - 90 lb x 10 reps - 90 lb x 10 reps Leg Press: - 120 lb x 10 reps - 130 lb x 10 reps - 130 lb x 10 reps Standing Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 15 lb x 10 reps - 15 lb x 8 reps fito2sa Today was a huge loving struggle to get out of bed at 6AM and head to the gym. But I've gone the past 4 weeks at the same time and I feel that it is a good routine for me. I really felt that today was sort of a turning point--if I didn't get out of bed and go it really felt like I would have been giving-up on working out and getting strong as I haven't done a proper work-out in a week. So I pushed and I made it! And I had an awesome work-out! Yay!
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| # ? Jan 31, 2013 16:18 |
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If you haven't seen this video of the 44 best body weight exercises you definitely should. It starts out with the usual stuff but then gets just wild. Also, Pickles has been supervising me very intently this week. Here she is supervising me sleeping (please excuse the clean laundry I was too lazy to put away):  Here she is supervising me studying:  Waking-up to her staring at your face like that can be pretty traumatizing, and as soon as she sees you open your eyes you have to go into hand hiding mode, otherwise she will find them and lick them until you pet her. Goosed it. fucked around with this message at Jan 31, 2013 around 16:45 |
| # ? Jan 31, 2013 16:27 |
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Okay, so it looks like things are back on track! I went to the gym today and pushed some weights hardddd. Unlocked military press at 17.5lbs (per dumbbell), leg press at 150lbs, and dumbbell bench full sets at 15lbs (per dumbbell)! Yay! I also noticed at the gym that I'm starting to look like I might be packing some strength so yay! Yesterday I had a picture of Pickles as my background (not a picture I have posted here because it's on a different computer, but I will soon) and people commented that she should be a cat model...probably just a face cat model but I totally agree even if I am biased. Jake is doing really well. My mum wants to take him to an osteopath because she a healthcare fiend. I think that might be the most first world thing I've heard in a long time. Anyway, here's mah shiiit: Goosed_it Tracked a Workout for 1,070 pts Today Warm-up: Cycling (stationary): - 0:03:15 || 0.8 mi Work-out: Seated Cable Row: - 65 lb x 10 reps - 65 lb x 10 reps - 65 lb x 10 reps PR - Thought I was doing 60lbs but then I realized that someone had left the 5lb addition on! Dumbbell Bench Press: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps - 12.5 lb x 6 reps Seated Triceps Press: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Side Plank: - 60 sec - 60 sec Plank: - 60 sec Lat Pulldown: - 70 lb x 10 reps - 65 lb x 12 reps - 70 lb x 8 reps Crunch: - 15 reps - 15 reps - 15 reps Bicycle (abs): - 25 reps - 25 reps - 25 reps Seated Leg Curl: - 90 lb x 10 reps - 90 lb x 10 reps - 95 lb x 10 reps PR Leg Press: - 130 lb x 10 reps - 140 lb x 10 reps - 150 lb x 10 reps PR Standing Dumbbell Shoulder Press: - 15 lb x 10 reps - 15 lb x 10 reps - 17.5 lb x 6 reps PR - 17.5 was killer Adductor Machine: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Abductor Machine: - 90 lb x 10 reps - 90 lb x 10 reps - 100 lb x 10 reps Weighted Hyperextension: - 10 lb x 10 reps - 10 lb x 10 reps - 10 lb x 10 reps fito2sa Question: does anyone have any suggestions on how to raise the weight of my hyperextensions? The plates at my gym at 2.5lbs, 5lbs, 10lbs, and then 25lbs. I'm not ready for 25lbs but 10lbs is way too easy. I wanna feel dat burn! Can I do this with a dumbbell?
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| # ? Feb 2, 2013 20:02 |
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I found with hyperextensions the best way to really feel it was to slow down, to the point where you feel ridiculous. Absolutely killed me. I don't think anything is stopping you from doing it with dumbbells, I'd just make sure you're holding it steady as it seems like the sort of thing I would swing around all over the place as I got more tired, whereas the shape of plates make me hold them firmly to my chest.
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| # ? Feb 3, 2013 06:41 |
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Katyiah posted:I found with hyperextensions the best way to really feel it was to slow down, to the point where you feel ridiculous. Absolutely killed me. I don't think anything is stopping you from doing it with dumbbells, I'd just make sure you're holding it steady as it seems like the sort of thing I would swing around all over the place as I got more tired, whereas the shape of plates make me hold them firmly to my chest. Katyiah this was awesome advice. I slowed down a lot and the 10lb plate more than did the trick. So I don't normally go to the gym early on Tuesday mornings but things have been a bit rough the past week so I figured I would go to the gym and grunt a lot while listening to grimy music. (Dirty rap is the best work-out music.) Anyway, here is what I did: Goosed_it Tracked a Workout for 886 pts Today Warm-up Cycling (stationary): - 0:03:00 || 0.8 mi Workout: Dumbbell Bench Press: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Side Plank: - 45 sec - 45 sec Plank: - 60 sec Lat Pulldown: - 65 lb x 10 reps - 75 lb x 10 reps - NEW PR! - 70 lb x 10 reps Leg Press: - 130 lb x 10 reps - 140 lb x 10 reps - 140 lb x 10 reps Barbell Curl: - 30 lb x 10 reps - 30 lb x 10 reps Dumbbell Bicep Curl: - 15 lb x 15 reps - 15 lb x 15 reps Adductor Machine: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Abductor Machine: - 90 lb x 12 reps - 100 lb x 12 reps - 110 lb x 10 reps Standing Dumbbell Shoulder Press: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps fito2sa So excited about hitting 75lb on the lat pull down. I'm going to start trying assisted pull-ups next time and gauge how far away from my goal I am. I also I'm really enjoying this working-out thing since it's making my rear end look banging.  I am getting my work-out plan for the PT tomorrow so I will report back with his recommendations. Goosed it. fucked around with this message at Feb 5, 2013 around 20:01 |
| # ? Feb 5, 2013 18:30 |
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Goosed it. posted:and grunt a lot while listening to grimy music. (Dirty rap is the best work-out music.) Aww yeah - lots of my workouts are brought to you by Ghostface and Tribe Called Quest.
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| # ? Feb 5, 2013 19:22 |
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| # ? May 23, 2013 19:25 |
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Okay went to the trainer today and what he told me to do is so different from what I've been doing. It makes me sad because I really like overhead presses and what not but he said I need to fix my shoulder and hips first. It makes sense. So this is what he has me doing code:Soopafly posted:Aww yeah - lots of my workouts are brought to you by Ghostface and Tribe Called Quest. I've been hitting Kendrick Lamar a lot and when I really want an energy boost I throw on some Girl Talk Goosed it. fucked around with this message at Feb 7, 2013 around 02:50 |
| # ? Feb 6, 2013 20:06 |
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