RE: Any serious weight lifters here? (Full Version)

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Konstantinos -> RE: Any serious weight lifters here? (4/7/2008 10:55:50 AM)

today i felt the wrath of being sick for 10 days.

back squats 5*60(132 lbs), 2*100(220), 1*110(242) then my quads and hamstrings started to cramp up and felt really... not tight and i was afraid to go any higher.. even the 110 was hard

i did a bunch of rack pulls and other weird stuff

also deadlifted 180(396)... almost, i think i got it a bit over the knee.

anyway im gonna eat a ton today, maybe that will help



csl7037 -> RE: Any serious weight lifters here? (4/7/2008 12:41:24 PM)

Don't push it after being sick. Those days off hurt, I know. But if you do what your head tells you should be able to do if your body's not ready to do it you could end up pulling or tearing something that'll just slow you down for a long time. Better to be careful for a few more days than risk it.

I did that class I like so much this morning. She did something weird for hamstrings - lying on your back with your feet on paper plates sliding your feet in and out. My hams might be sore from that. I'll try to squeeze in some lifting before yoga tomorrow but, being spring break, I'm limited to an hour with the kids in the kids' room.

I was a little discouraged this morning when I got the nerve to take measurements and realize I need to lose 7" off my waist! Fourth of July isn't that far away! I'm not sure I can e where I want to be. All I can do is do the best I can with the deadline and I have and see where I get.

Being home with the kids this week is going to be hard too - I've got the munchies! Gotta stay focused.



Konstantinos -> RE: Any serious weight lifters here? (4/7/2008 6:14:49 PM)

7 inches?

i thought you weighed 121lbs?(i think i saw that somewhere)

if its true then 7 inches is a lot. you'd have to be like 80 lbs to lose 7 inches



csl7037 -> RE: Any serious weight lifters here? (4/7/2008 8:03:15 PM)

I might still have that 121 somewhere on T-Nation. The last I weighed that, judging by the last time I was keeping track of things, was last March! I got down to 120.8 and was at 28" I know I dipped below that and was just so close to where I want to be. Then I got lazy! I would be terrified to weigh myself now but I'm so not happy that I measured at 34" today. Looking back at my notes from a couple summers ago, I did go from 31 1/2" to 28 in exacty 4 weeks so that's encouraging, I guess. Our 4th of July party is in almost exactly 12 weeks so I should be able to make some nice progress if I stay on track with diet, push myself with workouts, and log everything to stay accountable.

I've been reading posts and article by Jen Heath today on T-Nation - great stuff! Its a bit confusing and overwhelming, though. My diet is really right where it needs to be on protein and carbs (when I'm doing what I know to do) but I'm way too low on fat. I'm not good at the "good fat" thing at all. I guess I can try better to incorporate some olive oil into my diet. I'm going to do a tilapia recipe tonight - it's marinating in olive oil, garlic, onion, and cayenne. Hope it's good!

The other thing I'm reading a lot (of course on T-Nation) is about supplements. I'm really only doing MSM/Gluc/Chon and a muli right now. I'm taking Saw Palmetto but that's a girl-thing, not a fitness thing. Jen Heath is a big fan of Se7en. And she thinks fish oil is as vital as green veggies. I've never found a fish oil capsule that didn't upset my stomach. Can't I just eat more fish?? Are you doing much in the way of supplements? She also likes Creatine for women but I've read differing opinions on that.



HisCovenant -> RE: Any serious weight lifters here? (4/7/2008 8:52:37 PM)

I don't do suppliments at all. Nutrition is one of my "hobbies" and I try really hard to get proper nutrition through foods. My main goal is health and body transformation is second to that.

What nutrition is in fish oil that you can't get from your diet? Omega 3? You can get that through fish, eggs, nuts, & flaxseed. Here's the catch: the higher quality of these items you eat the more rich they are in nutrients. You want to get everything as naturally as possible. You want eggs from natural, free roam chickens (egg carton will probably say high in Omega 3) and you want fish that is wild, sea caught. Farm raised fish has fewer nutrients than wild-caught.

Flaxseed is something I don't use, but you need to research how to get the nurtients from it. I think the hull has to be broken for your body to use it properly. I'm not sure. You can do a search on google to find out for sure and see more info about what items are high in Omega 3's.



Konstantinos -> RE: Any serious weight lifters here? (4/8/2008 6:18:48 AM)

yes its the omega 3's

btw getting in the healthy fats is easy. eat some peanuts, eat some meat with fat, and just add some olive oil to whatever you eat.i add it to the meat, to the tuna and to the rice before i cook it(but only a little to the rice).

as for fish oil, idk how much you should be getting, i just get whatever i get from fish and nuts i guess.

i only take whey protein and multivitamins as supplements. i still dont have a credit card to order stuff from t-nation, later when i get one ill probably get more supplements.

definitely power drive or something like that, it helps the CNS to recover and if i do stuff everyday or almost everyday like i tend to do i feel like i need it.



csl7037 -> RE: Any serious weight lifters here? (4/8/2008 8:44:03 AM)

OK, trying to read through this thread on T-Nation is starting to stress me out. I'm on info overload. I need to just do what I know to do, what I've done before. When I get back on track with that, maybe I can address some of the finer points.

I totally broke my little toe last night! It's freakish looking and not good. Step is not an option today. I'm going to try to do about 30 minutes of bi's and tri's before yoga. Since the kids are off this week, I'm limited to an hour and a half. I'm still going to try to push myself on that upper body. I've really been working on my hovers and transitions in my flow series in yoga so I don't want to go in with my arms jello-ey. But, at the same time, I'm not sure my little toe will let me hold a plank today anyway! Should be interesting. I'm just hoping I'll be able to do some good cardio tomorrow. Bummer.



NoShow -> RE: Any serious weight lifters here? (4/8/2008 10:01:44 AM)

quote:

ORIGINAL: Konstantinos

noshow what were your highest numbers in powerlifting?


In competition, RAW (allows a belt) at 123lbs (56kg): Squat 335 (152.5kg), Bench 264 (120kg), DL 385 (175kg).

quote:

i tried the assissted pull up once machine, which was heck of uncomfortable so i never tried it again, ill just do pull ups after my bulk is over and i cut down


I never found that they transferred over well. I've always had better success using GTG (Greasing The Groove).



HisCovenant -> RE: Any serious weight lifters here? (4/8/2008 10:12:29 AM)

quote:

ORIGINAL: csl7037
I totally broke my little toe last night!

I wouldn't push it with that. It may hurt for weeks. When I do it, I can't wear a shoe for a week. Maybe I'm just a bigger baby than you are...

Whatever you can't do because of your toe, there is still lots of exercise you can get to keep your goal. You also may want to amend your diet to fewer calories if you're not burning as many as you would with your regular schedule.

I did legs last night:
Straight Leg Dead Lifts; 10,8,8,6,6; 70lbs
Squats; 10,8,8,6,6; 70lbs



Konstantinos -> RE: Any serious weight lifters here? (4/8/2008 10:51:18 AM)

quote:

In competition, RAW (allows a belt) at 123lbs (56kg): Squat 335 (152.5kg), Bench 264 (120kg), DL 385 (175kg).


thats pretty good.

how come you remained at 56kgs? thats like.. half of what i weigh

quote:

OK, trying to read through this thread on T-Nation is starting to stress me out. I'm on info overload. I need to just do what I know to do, what I've done before. When I get back on track with that, maybe I can address some of the finer points.


its always best to do what works for you. one of the things they say in t-nation is to listen to your body and if you know it well enough to adapt programs/diets to what works best for you.

today my whole back is sore, yay deadlifts



csl7037 -> RE: Any serious weight lifters here? (4/8/2008 11:44:21 AM)

You powerlifters amaze me. Since I'm trying something new and reducing the number of reps and sets I'm doing, I've got to readjust everything now and figure out where I should be. Now that I'm getting organized again, too, maybe I can build back some stregth.

I didn't have time to do what I wanted this morning (but I guess I can save it for tomorrow since I kinda think my step class on this toe is too ambitious). I only did biceps and here's what I did...

regular curls: 2sets of 8 with 16s, 2 sets of 10 with 12s

wide curls: 2 sets of 12 with 10s and 1 set of 10 with 10s

hammer curls: 3 sets of 12with 8s

I kinda wimped out. I probably should've done all that in the opposite order. Hammer curls are hard for me. I was in too much of hurry too. I'll do triceps tomorrow.

If these workouts this week are going to be wimpy, especially dropping my much needed cardio, I'll definitely have to watch the diet. My general plan, which I'm going to stick with for now, is 1200calories/day + my workout calories burned (only about 170 today) aiming for 40/30/30 macros. Keeping it simple.



Konstantinos -> RE: Any serious weight lifters here? (4/8/2008 3:21:12 PM)

how come you dont do a full body workout 3 times a week?

its much better for your level, no matter what you want (fat loss, muscle gain or strength gain)



csl7037 -> RE: Any serious weight lifters here? (4/8/2008 9:17:33 PM)

Full body like Waterbury's TBT? I don't get it!



Konstantinos -> RE: Any serious weight lifters here? (4/8/2008 10:57:03 PM)

just do starting strength

day 1
back squats or front squats(preferably back) 3*5
bench press 3*5
deadlift 5 singles or 1*5

day 2

back squats 3*5
overhead press 3*5
pendlay rows 5*3

and never do them on consecutive days

it cant get any less complex than this!



csl7037 -> RE: Any serious weight lifters here? (4/9/2008 11:45:09 AM)

OK, I've read and reread the Waterbury article - I had time because I didn't go to the gym today. Maybe tomorrow I'll be able to put shoes on again!! I had to make a birthday cake yesterday so I spent the whole day standing in the kitchen so my whole foot is purple and puffy now. It would be great to have time to just sit with ice on it but that's not realistic. Maybe once I get some things done around here I can try to do that. (But my cake is cool - it's shaped like a Wii guitar for Guitar Hero!)

So I think I've worked out a plan around the TBT laid out in his article. It'll be a nice change. It'll be weird to break out of my long-time Body for Life mindset. When I get my shoe back on and get to it, I'll let you know.



NoShow -> RE: Any serious weight lifters here? (4/9/2008 12:23:45 PM)

The thing that "bugged" me about Waterbury's TBT article was the comment about Starr.

quote:

"...close to pulling off one of the best training programs with his classic text, The Strongest Shall Survive. His initial parameters were excellent. Unfortunately, his program wasn’t willing to adapt, so progress on his "Big Three" program came to a screeching halt for most trainees. You can’t endlessly perform the same exercises with the same parameters and keep experiencing results!"


Starr has never said that one could or should stay on the SSS routine forever. Anyone that's read Starr's stuff, would know that Starr offers changes and adaptations, in order to continually progress.



Konstantinos -> RE: Any serious weight lifters here? (4/9/2008 1:30:06 PM)

i dont think anyone should do the same all the time. the whole idea about any sort of body change has to do with adaptation and that happens faster and better when you have a wider variety of exercizes



csl7037 -> RE: Any serious weight lifters here? (4/14/2008 11:54:01 AM)

I managed to get my foot in my shoe today for the first time in a week - and it hurt! I just did a sculpting class with a friend and it was OK. Just don't think I can handle cardio on it.

While I haven't been able to do much, I've been reading until I think I might go crazy. For the next twelve weeks, I'm going to try Waterbury's Fitness Program* with what Jen Heath recommends for diet which is just a tweak of my usual but I think I need a change there too...boils down to about 1600 calories at 45%P, 20%C, and 35%F. The low carb might be rough and the high fat scares me but I have to get over that. She says to do 200g extra starchy carbs every 4th day - that seems like a ridiculous amount of food, even for a carb-load or refeed! We'll see. That'l be my sweet potato day for sure - yummy!

My general workout will be:
Monday - my fun circuit class that my friend teaches
Tuesday - yoga (= off day)
Wednesday - Step and the first circuit*
Thursday - step and yoga (15 min hiit on the treadmill before yog if possible)
Friday - step
Saturday - the second circuit*
Sunday - a short run (I hate to run but it works) and the wall sits*

For the next six weeks there will be at least one of those days where I can't go because of something at school or an appointment (twice there will be two days missed). After school's out, I should be hitting all of those days.

I just hope I can get back to cardio soon. :-(
Anybody doing anything fun at the gym this week?

Cynthia



Konstantinos -> RE: Any serious weight lifters here? (4/14/2008 6:03:07 PM)

ok thats really long to read haha, it looks far too complicated compared to your level.

honestly just take what it said abuot nuitrition and follow a more basic program with a barbell. you shouldnt be doing split squats and .. dumbbell snatches for quite some years.

btw 200g i think she means of the food, like 200 grams of brown rice.. not 200 grams of carbs.. thats far too much for a female. the point is to go above maintenance to keep your metabolism really high. if you've ever really bulked eating 500 cals more than maintenance or more you know what i mean about metabolism being high.



Konstantinos -> RE: Any serious weight lifters here? (4/14/2008 6:08:43 PM)

oh i also went to the gym yesterday.. but i was really sleepy cause i'd been awake for lots of hours, and with teh stupid sickness and stuff, i didnt do much again. my legs didnt cramp though this time but my back really whined all throughout.

i did some back squats, but couldnt do 115kgs its raelly frustrating

did front squats, i could do 95 and felt easy.. i thought i could do 100 but couldnt.

then deadlifts dont even ask haha.

im gonna start eating again more meat, and cut down totally on sugar carbs except for milk, ive gained too much fat and i think its due to them. plus i think after 7 months in this i think im more prone to soemthing like 45/30/25 p/c/f or something. generally, the more protein the better



funny_girl -> RE: Any serious weight lifters here? (4/14/2008 7:38:12 PM)

Did the OP get her question answered? I'm starting my program today to get in shape by my husband's birthday, the end of June. I want to lose 20 pounds. I've put on 7+ since last fall. I found out I've got 3 herniated discs and was in terrible pain. Bed rest for a month or so, it was terrible. I'm very active. I was jogging and mountain bike riding. SO, now, I have to change my routine to accommodate my back. We have a home gym. So, if I can help, I'm here. If you can encourage me, I'm here[:D]



funny_girl -> RE: Any serious weight lifters here? (4/14/2008 7:45:13 PM)

oh my gosh, I just noticed your percentages! I'll give you mine

10-15% fat, this will help you slim down so fast!!!!

20-25% protein, this is hard for me but it's possible. I can give you some high protein, low fat tips!!!!

the rest are carbs baby!!!



Konstantinos -> RE: Any serious weight lifters here? (4/14/2008 7:47:15 PM)

20 pounds is a bit hard in 2 months for a girl but its doable.

if yuo gain muscle at the same time though and lose 10-15 pounds instead you'll look better though anyway



funny_girl -> RE: Any serious weight lifters here? (4/14/2008 7:49:45 PM)

Egg whites, or beaters are awesome!!!

lean pork loin

tuna in water

turkey jerky, 94% fat free is a great snack

popcorn, 94% fat free

baked chips

fresh salsa instead of salad dressing

no cheese, no ice cream...sherbet is a winner!!!

Pam spray is a life saver.

Yolk less pasta

I can't believe it's not butter spray

Costco pre cooked devained/w/outshell shrimp


Hope you don't mind but I've done this program for years and it works!!!

Even 99% fat free refried beans are good



funny_girl -> RE: Any serious weight lifters here? (4/14/2008 7:52:07 PM)

Hey Mr. Greece! I spoke at a women's conference in Athen's a few years ago. Guess what I spoke about???? This very topic!![:D]



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