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  1. #11
    tomi's Avatar
    tomi is online now Senior Member
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    Primal Fuel
    Leida! just wondered over to your journal. You are pretty impressive in the work-out department! And at 121 pounds you must be looking amazing as well!
    Read post #2626
    my motivation

    I'm doing this because I'm worth it - because I'm worthy - because I love myself.

    Goals: Healthy mind, healthy body, happy soul.

  2. #12
    Leida's Avatar
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    (Wave) Thank you! I love my current routine very much I am not looking amazing, but I am improving, which is the main thing.

    Yesterday: I swear, going to 6:10 pm Family Zumba is the hardest thing i do in a week (I get up at 3:45 am), but it is worth it, because it gives so much joy to my daughter. I stopped fixating on the workout, and instead we dance together, and having a blast. I love it when other class participants smile at our 'moves'. Went a bit higher on calories, firstly because I ate at the all-day course, and couldn't resist extra olives, and secondly because I made short ribs, and my body-building resolve lost out in the boiled red snapper vs ribs choice! Plus, with Zumba, I figured, eating a bit more might stave off a binge.

    I felt absolutely no hunger after 8 am breakky of egg whites and 1 egg till about 1 pm, but was ravenous from 3 pm on after a lunch of cucumbers, celery and roast beef stripped off sandwiches (and olives, lol!)

    June 1st: Kettlebells + Shoulder HIT
    June 2nd: Elliptical (35 min, HIT on 30:35:40); gardening
    June 3rd: Powerlifting + 3x21 support; play and gardening
    June 4th: elliptical (35 min) + walking (~ 90 min) - Yes, I do have a fracture in my toe, I could def. feel it after elliptical. Oh, and fishing, lol!
    June 5th: lifting (CRAPPY!) and ~ 45 min walking
    June 6th: walking (~ 90 min) and a mini-stretch (meditated most of the time, I was so tired)
    June 7th: walking (~ 60 min) and mini-gardening
    (Edited by Leida)
    June 8th: KB's & walking (~ 45 min)
    June 9th: Elliptical (35 min, HIT on 30:35:40); gardening
    June 10th: Lifting
    June 11th: Elliptical (35 min, HIT on 30:35:40); walking
    (Edited by Leida)
    June 12th: Lifting + 3 + hours hard gardening (mowing, edging, HOT!)
    June 13th: Recovery Day: 60 min walking, 30 min garden (very light)
    June 14th: Kettlebells, v. short stretch, 90 min walking
    (Edited by Leida)
    June 15th: assist work + stretch, walking (90 min +)
    June 16th: 35 min elliptical HIT (30-35-40), gardening
    June 17th: Wendler 5,3,1 (SQT) with support, gardening
    June 18th: Walking (~ 90 min)
    June 19th: 1650 cals, 140 g carbs, 160 g protein, 28% fat. Wendler 5,3,1 (BP) with support, walking (~ 45 min), stretch
    June 20th: 1460 cal, 20 g carb, 149 g protein; walking (90 min), stretch Zumba (~ 50 min)
    June 21st: 1730 cals, 180 g carbs (oi), 157 g protein, 25% fat Wendler 5,3,1 (DL) w support, light yardwork
    June 22nd: walking (~ 60 min), sprints (w/u, cd + 10 sprints), stretch
    June 23rd: Wendler 5,3,1 (OHP + support), walking (~ 50 min), stm room
    June 24th: Wendler 5,3,1 (SQT+support & KB swings), pool playing, stm rm, light gardening (~ 2-3 hrs)
    June 25th: 1700 cals, 99 g carb, 215 g protein, 25% fat; 2 hrs walking, 30 min swimming
    June 26: 1100 cals, 54 g carbs, 145 g protein, 27% fat; 60 min walking w load, 13 flights of stairs, Wendler 5,3,1 (BP) with support
    June 27: 1365 cals, 57 g carbs, 148 g protein, 38% fat (yakes!); ~105 min walking, Zumba, stretch
    Last edited by Leida; 06-28-2012 at 07:01 AM.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  3. #13
    Leida's Avatar
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    Routine change note:

    Inspired by Ferris (and my love of KB's!), and I replaced the pointless machine ham curls with 80 2-handed swings (in 3 sets today) in my Deadlift day as a support. Now my goal is to get to a full set of 75 with 35# and then work on the drop sets till I can do 75 swings non-stop with 55 lbs.

    I think I pretty much finalized my lifting routine, gonna post it once I finish this week, I think they are really, really good.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  4. #14
    Leida's Avatar
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    Okay, let's see what happened yesterday...

    I absolutely LOVE my DL routine this morning; more so than yesterday. My lower body is asking me if really gonna try for sprints today. Well, my feet reminded it that we tried our Trecks on yesterday and they do not hurt our toe any more, so in all likelihood we'll be dancing with impatience to get out and fly by the time sprint time is upon us

    In-laws came in yesterday, I think that alone gotta burn a few calories! Speaking of which, I can't get them down, but proteins are good. Still need to work on dropping fats, that will help calories.

    June 1st: Kettlebells + Shoulder HIT
    June 2nd: Elliptical (35 min, HIT on 30:35:40); gardening
    June 3rd: Powerlifting + 3x21 support; play and gardening
    June 4th: elliptical (35 min) + walking (~ 90 min) - Yes, I do have a fracture in my toe, I could def. feel it after elliptical. Oh, and fishing, lol!
    June 5th: lifting (CRAPPY!) and ~ 45 min walking
    June 6th: walking (~ 90 min) and a mini-stretch (meditated most of the time, I was so tired)
    June 7th: walking (~ 60 min) and mini-gardening
    (Edited by Leida)
    June 8th: KB's & walking (~ 45 min)
    June 9th: Elliptical (35 min, HIT on 30:35:40); gardening
    June 10th: Lifting
    June 11th: Elliptical (35 min, HIT on 30:35:40); walking
    (Edited by Leida)
    June 12th: Lifting + 3 + hours hard gardening (mowing, edging, HOT!)
    June 13th: Recovery Day: 60 min walking, 30 min garden (very light)
    June 14th: Kettlebells, v. short stretch, 90 min walking
    (Edited by Leida)
    June 15th: assist work + stretch, walking (90 min +)
    June 16th: 35 min elliptical HIT (30-35-40), gardening
    June 17th: Wendler 5,3,1 (SQT) with support, gardening
    June 18th: Walking (~ 90 min)
    June 19th: 1650 cals, 140 g carbs, 160 g protein, 28% fat. Wendler 5,3,1 (BP) with support, walking (~ 45 min), stretch
    June 20th: 1460 cal, 20 g carb, 149 g protein; walking (90 min), stretch Zumba (~ 50 min)
    June 21st: 1730 cals, 180 g carbs (oi), 157 g protein, 25% fat Wendler 5,3,1 (DL) w support, light yardwork
    June 22nd: walking (~ 60 min), sprints (w/u, cd + 10 sprints), stretch
    June 23rd: Wendler 5,3,1 (OHP + support), walking (~ 50 min), stm room
    June 24th: Wendler 5,3,1 (SQT+support & KB swings), pool playing, stm rm, light gardening (~ 2-3 hrs)
    June 25th: 1700 cals, 99 g carb, 215 g protein, 25% fat; 2 hrs walking, 30 min swimming
    June 26: 1100 cals, 54 g carbs, 145 g protein, 27% fat; 60 min walking w load, 13 flights of stairs, Wendler 5,3,1 (BP) with support
    June 27: 1365 cals, 57 g carbs, 148 g protein, 38% fat (yakes!); ~105 min walking, Zumba, stretch
    June 28: 1410 cals, 41 g carb, 192 g protein, 33% fat (better, still too high!); Wendler 5,3,1 (DL) with support, walking (~ 45 min)
    Last edited by Leida; 06-29-2012 at 05:39 AM.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  5. #15
    Leida's Avatar
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    Good eating over the long weekend (here, in Canada), but was unable to count calories. Did a controlled carb-up/binge as per 4 Hour Body, had some ice-cream and 3 chocolate candies as my junk food, lots of fruit. The other two days home, had a few berries, but literally, a few berries. Will try today.

    I put legumes back into my food plan, and they are here to stay. I am not convinced that beans are detrimental to fat and weight loss. As for peanut butter, it is just as bad as almond butter, so since my folks like PB, that's what we are gonna have in the house, and I will limit it (doing pretty well with nuts lately, no problems).

    Hard to update the log, all days blend together....

    June 1st: Kettlebells + Shoulder HIT
    June 2nd: Elliptical (35 min, HIT on 30:35:40); gardening
    June 3rd: Powerlifting + 3x21 support; play and gardening
    June 4th: elliptical (35 min) + walking (~ 90 min) - Yes, I do have a fracture in my toe, I could def. feel it after elliptical. Oh, and fishing, lol!
    June 5th: lifting (CRAPPY!) and ~ 45 min walking
    June 6th: walking (~ 90 min) and a mini-stretch (meditated most of the time, I was so tired)
    June 7th: walking (~ 60 min) and mini-gardening
    (Edited by Leida)
    June 8th: KB's & walking (~ 45 min)
    June 9th: Elliptical (35 min, HIT on 30:35:40); gardening
    June 10th: Lifting
    June 11th: Elliptical (35 min, HIT on 30:35:40); walking
    (Edited by Leida)
    June 12th: Lifting + 3 + hours hard gardening (mowing, edging, HOT!)
    June 13th: Recovery Day: 60 min walking, 30 min garden (very light)
    June 14th: Kettlebells, v. short stretch, 90 min walking
    (Edited by Leida)
    June 15th: assist work + stretch, walking (90 min +)
    June 16th: 35 min elliptical HIT (30-35-40), gardening
    June 17th: Wendler 5,3,1 (SQT) with support, gardening
    June 18th: Walking (~ 90 min)
    June 19th: 1650 cals, 140 g carbs, 160 g protein, 28% fat. Wendler 5,3,1 (BP) with support, walking (~ 45 min), stretch
    June 20th: 1460 cal, 20 g carb, 149 g protein; walking (90 min), stretch Zumba (~ 50 min)
    June 21st: 1730 cals, 180 g carbs (oi), 157 g protein, 25% fat Wendler 5,3,1 (DL) w support, light yardwork
    June 22nd: walking (~ 60 min), sprints (w/u, cd + 10 sprints), stretch
    June 23rd: Wendler 5,3,1 (OHP + support), walking (~ 50 min), stm room
    June 24th: Wendler 5,3,1 (SQT+support & KB swings), pool playing, stm rm, light gardening (~ 2-3 hrs)
    June 25th: 1700 cals, 99 g carb, 215 g protein, 25% fat; 2 hrs walking, 30 min swimming
    June 26: 1100 cals, 54 g carbs, 145 g protein, 27% fat; 60 min walking w load, 13 flights of stairs, Wendler 5,3,1 (BP) with support
    June 27: 1365 cals, 57 g carbs, 148 g protein, 38% fat (yakes!); ~105 min walking, Zumba, stretch
    June 28: 1410 cals, 41 g carb, 192 g protein, 33% fat (better, still too high!); Wendler 5,3,1 (DL) with support, walking (~ 45 min)
    June 29: 1340 cals, 60 g carbs, 180 g protein, 28% fat (??) Wendler 5,3,1 (OHP) with support, walking (? min)
    June 30: Walking (~ 2 hrs?)

    JULY 2012 Starting Weight: 121.1 lbs, 17.6% BF

    July 1: Controlled carb-up. Heavy gardening (mowing and edging, ~ 2-3 hrs)
    July 2: Wendler's Wendler 5,3,1 (SQT+support & KB swings), walking
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  6. #16
    Leida's Avatar
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    Too much fat, too much carbs, too many calories. One of these days I will, like, learn to eat?

    July 1: Controlled carb-up. Heavy gardening (mowing and edging, ~ 2-3 hrs)
    July 2: Wendler's Wendler 5,3,1 (SQT+support & KB swings), walking
    July 3: 1530 cal, 70 g carbs, 190 g protein, 32% fat, walking (~ 45 min), sprints + w/u, c/d
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  7. #17
    Leida's Avatar
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    Just a touch short on time to finish workout yesterday. Well, the rotator got aggravated this weekend when I was mowing, so it may be for the best that I did not do KB side bend with press. I will do push-ups today. Really an odd day though today what with doc's appt. and all.

    July 1: Controlled carb-up. Heavy gardening (mowing and edging, ~ 2-3 hrs)
    July 2: Wendler's 5,3,1 (SQT+support & KB swings), walking
    July 3: 1530 cal, 70 g carbs, 190 g protein, 32% fat, walking (~ 45 min), sprints + w/u, c/d
    July 4: 1540 cal, 73 g carbs, 219 g protein, 23% fat, Wendler's 5,3,1 (BP+support) walking (~ 45 min)
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  8. #18
    Leida's Avatar
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    Lol, I can't believe it. I feel like one of those people that start threads: I need to eat and I am not hungry. Help?

    I am never like that, and yet, I ate a cup of ew's with 1 egg and 1 tbsp of peanut butter for breaky (~ 5 am); a can of tuna with 80 g avocado (1/2 avocado) and 1 large and 2 small Brazil nuts for lunch (10 am) and I ran my sprinting workout (4 min walk, 8 min jogg; 10 sprints; 60 push-ups). And it is 1:30 pm, and I am full. That's like 600-700 cals, tops. Normally I want to eat about this time.

    Either adding legumes back was a good idea, or I am so proteined up in the past few days that it doesn't matter, or 4 hour body is right and one needs to eat breaky right away...

    If I end up losing weight this week, oh, my!
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  9. #19
    Leida's Avatar
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    Felt like a good day yesterday. Can't believe that the fat got up so high. Calories are not bad though. Oh, well.

    July 1: Controlled carb-up. Heavy gardening (mowing and edging, ~ 2-3 hrs)
    July 2: Wendler's 5,3,1 (SQT+support & KB swings), walking
    July 3: 1530 cal, 70 g carbs, 190 g protein, 32% fat, walking (~ 45 min), sprints + w/u, c/d
    July 4: 1540 cal, 73 g carbs, 219 g protein, 23% fat, Wendler's 5,3,1 (BP+support) walking (~ 45 min)
    July 5th: 1410 cals, 46 g carbs, 175 g protein, 37% fat, sprints + w/u, c/d, 100 push-ups and KB's from yesterday; stretch
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  10. #20
    Leida's Avatar
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    I will be leaving tomorrow.

    My plan for dealing with vacations is:

    Today: Spinach and whey smoothies for breakfast and supper, egg whites, veggies and coconut oil for the day.

    Flight day: water fast

    In Russia: Breakfast in the hotel, mostly eggs and coconut oil (bring with me) and any veggies (fresh or fermented) if they have them; supper: quark or kefir from a store, if hungry during the day time, try some coconut oil.

    If I should have any meals with friends and family, I will try to go for meats and vegetables only.

    i doubt I will be able to train at all, so I am planning 3 weeks off all training and if I can fit in some body weight exercises or a run, I will call it an extra.

    Let's hope for less than 8 lbs gain.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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