LadyLifts' Training Log

[LadyLifts]

Workout 8.24.09

Squats @ 115 lbs 5,5, 95lbs 5,6,5
I tried upping the weights and yet again I saw my form falter so I went back down. I can tell that it is my butt muscles that are lacking in that arena because when the weight gets heavy, I can't push myself back up properly.

Leg Press @ 175 lbs 5, 5, 5, 5
An attempt to do focus work on the butt.

Bench @ 65lb @ 5,5,5,5,5
This was a little lame. I could tell my arms weren't really there. But I still finished the sets.

Pull Ups and Dips super set @ 8, 6, 5

Rev Crunches @ 3x15

Walking uphill 8.0 grade at 3.7 on treadmill for 20 min.

This workout was kind of sad but it was also an eye opener. I don't believe I have gained the strength I would expect to over the past few weeks and I am going to guess that it is because I wasn't eating nearly enough food. Also, probably not good enough PWO nutrition. This morning I finished the workout, showered quickly at the gym, and headed home for a full meal within 30 min of workout. Eggs, bacon, spinach and cheese. Damn that was tasty and I don't feel the foggy/tired feeling I normally do PWO. So while the workout itself was lame, I'm hoping this was a lesson for me to learn.

[Barry06GT]

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Hi Lady,

The really cool thing is that you are learning what works, and how to use your body to get the results you want!

Unlike running, where you eat and burn it off, weight lifting requires you to watch your body systems carefully. You are finding out what works for you; that is the hardest part. The web and hundreds of books will tell you what worked for somebody else, but not necessarly you.

Now that you are refueled, you are ready for the next workout!

If you ever feel down, just look at your log and see how for you have come in a short time.
.

[LadyLifts]

@Barry

You are so correct and I appreciate the reply. I was just telling a friend yesterday how much learning I have gone through with just switching from running to strength training. I have learned so much about myself and it has been wonderful. As a runner, you watch calories like a hawk, because who wants to run carrying extra fat?! Now that I am focusing goals on strength and muscle gains, I need to relax on the calories and let my body refuel properly to build up.

I found the spreadsheet linked in another SL forum discussion to use the Cunningham equation to calc calories needed. Assuming no workout, it had me closer to 2500 cal a day...which is WAY more than I have ever eat. Most days I shoot for 1700. So as I switch back to the AD, I am going to see how many calories a day I am consuming and how that feels. Would love advice from you folks on what I should shoot for in order to get enough to gain muscle....or should I just play with it and see how it goes?

Thank you everyone!
~Cheers

[LadyLifts]

Day #2 on the Anabolic Diet:

Total Cal - 1,804kcal
Carbs - 27g
Fiber - 9g
Fat - 132g
Protein - 169g

Today's energy level felt good and consistent throughout the day. Not sure what caloric count to aim for here but I think I will just watch it for a week or so and see how my body responds. The cunningham equation puts me at 2500 but I read in the posts that the spreadsheet was aiming for maintenance or mass gain phase, and not necessarily for fat loss. A standard 18 x BW would put me at 2574 so I am thinking anywhere between 1800 and 2000 will be a good deficit to start from. Like I said, we'll see.

~Cheers!

[XCouchPotato]

Hi Lady:

Good luck on the diet. It will be interesting to watch your progress.

[LadyLifts]

Day #3 and going strong:

Total Cal - 1,662kcal
Carbs - 21g
Fiber - 9g
Fat - 108g
Protein - 177g

Felt good today. Energy is still strong throughout the day. Tomorrow I am going to work in a low-carb protein shake prior to early AM workout and see if that helps my lack of strength during the workout. Thus far I have been hitting the gym without any food in my stomach other than dinner the night before. I will hit home and eat a full breakfast.

I have read that some recommend deloading when you start the AD, but I am still a newbie in 5x5 so I'm hoping I don't need to do that. We'll see. Not sure how many weeks I stay stuck at the same weight before deloading and starting over.

[Barry06GT]

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I have heard others say they fast before hitting the weights, and if it works for them, well, enough said; but is sounds counterintuitive...you need to add fuel to the engine that is your body.

That shake sounds like a sensible solution pre-workout.

Best of luck Lady! Let us know how it works out for you. I bet you set some new PRs in the coming weeks!
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[LadyLifts]

Workout Friday 8.28.09

Squats @ 100lbs 5x5

OHP @ 50lb 5x5

Rev Crunches 3x12

Whole workout was kind of pathetic. I had very little energy and was still pretty worn out from Wednesday's. I had also walked 5 miles Thursday afternoon and that left my legs pretty sore/empty come Friday morning. Plus the introduction of the AD diet.

I am starting my 24 carb period and so far so good. My goal through this will be to keep the carbs pretty clean, but it shouldn't be too hard because I don't have a sweet tooth. We'll see! I do not look forward to the sleepies that come with the weekend carb-up so I am going to see if just 24 hours will suffice for fueling me up for a killer workout Monday. I also plan to rest this weekend - and that means no cardio too!

~Cheers

[LadyLifts]

Workout 8.31.09

Squats @ 105 lbs 7,6,5,5,5
These felt perfect. Was able to dip low enough but still struggling on the last few.

Bench @ 65lb @ 5,5,5,5,5
These felt good today.

Sumo Squat w/ 35lb plate @ 4x10
I super set these with the bench because they help me dip low at a low weight and keep the hips flexible.

Inverted Row @60lb 10,6,5

Seated Row Pull @70lb 10,8,8

Prone Bridges 3x60

Cardio: Walking uphill 8.5 grade at 3.7 on treadmill for 20 min.

Workout felt good today. So much better than Friday's - which was not that great. My 24 hour carb load from Friday PM to Saturday PM really seemed to power me up today. Even though it made for a lazy Saturday and Sunday. I kept it clean for the most part:

Friday dinner: carrot bisque, large green salad and veggies, red wine, chocolate and strawberries
Sat AM: whole wheat & blueberry scone, large apple, coffee w/ soy
Snack: blueberries, cheez-its (weakness of mine)
Lunch: veggies with salad dressing & dried banana chips
Dinner: cottage cheese, toast with PB and jelly
Snack: yogurt covered peanut clusters

Sunday morning I was in a haze and it pretty much lasted all day. Next weekend's challenge is to stick to the fuits, veggies and clean carbs rather than the snack crap I let slip in. Then see if Sunday still brings a haze. I was glad to get back to the AD diet come Sunday morning.

[XCouchPotato]

Hi Lady:

Sounds like that AD diet is working for you. Keep it up!

[LadyLifts]

Workout 9.2.09

Squats 5 reps - 95lb, 100, 105, 110, 110
These felt perfect. Nearly to failure on that last rep.

OHP@ 5 reps - 60lb, 55, 55, 55, 55
These felt good today but still hard in the last few reps.

Dead Lift@ 100lbs 1x6
The most I've done yet!

Empty bar - squat stretch

Leg Press @ 175lb - 3x8

Pull Ups
Dips

Cardio: Walking uphill 8.5 grade at 3.7 on treadmill for 20 min.

Today's workout felt great. A good combo of being awake enough for a solid workout, and strong enough for some strength gains. I am finally at a point where my DL is close to my squat. Unfortunately that is partially due to the stall on my squats while I worked on form - but at least now my form is solid and I can focus on weight gains. The empty bar squat stretch was helpful to again stretch the hips in the fully lowered position and get that muscle memory. I enjoy the leg presses with my feet placed low on the plate - to focus on glute strength. I keep these after the squats to not detract from those.

The AD Diet has been rocking along. Last week I had done 5 days and then the 24 hour carb load, but I'm not sure I had been fully fat-adapted yet, so this week (starting this past Sunday) I am going 12 days to ensure fat-adaption before another 24 hour carb load. Macros and diet is pretty much the same every day as I've previously posted. No bad side effects or crashes yet. I have found that my sleep must be a priority to me. This week has been 8 hours a night and I'm sure it is partially why I feel so good in the mornings during workouts. Now I just need to keep it up!!! That with the energy gained from the AD and life is good.

~Cheers

[XCouchPotato]

HI Lady:

Looks like your squats are beginning to gain momentum there. And you've caugth up to me on DeadLift! Lookin good!

[LadyLifts]

Thanks XCouchPotato...it's been slow going (or maybe it just seems that way) but I feel back on track now. Let's see what the next few months hold!

[Barry06GT]

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Congratulations on the deadlift PR Lady!!!

That is one cool lift, and it looks cool when you have the bigger then 10 pound plates on there!

You are showing strong resolve with your diet, a key link to your continued success!
.

[LadyLifts]

Friday Workout 9.4.09

Squats @ 95 lbs 7,6,5,5,5
Bench @ 65lb @ 5,5,5,5,5
Lat Pull Down 4x10 @ 70 lb
Crunches 4x25
Chin Ups
Dips
Rev Crunches 3x12
Prone Bridge 3x45s

Today's workout was more of an interval routine after I got the squats and bp out of the way. Due to it being Day #6 of the AD adaption period, I can tell my muscles are getting close to full glyocen depletion. I actually had a dream last night that I slept through my AM gym visit. Obviously my body and muscles are wiped. Yesterday was a full hour nap and an 8:30pm bedtime so I knew my Friday workout would be 'easy' and not a PR day. That's ok though because this is just this step of the process. 6 more <30g carb days and then my 24 hour carb load. My sets for the next week will continue to be light if not a full deload just to let my body adapt. We'll see how I'm feeling.

Happy weekend everyone.

~Cheers