I met with my trainer on March 2. I’ve been doing this every 3 months to keep things moving in the right direction and keep myself motivated. I meet with my trainer and then get a massage
My weight was finally down to 135 this round and I’m lifting much heavier now than when I started back in April of '04. He seemed to think since we substantially added to the program weight and rep wise I should increase my cals to 1800. From all that I know this made sense until I couldn’t resist the scale yesterday. I’ve gained 5 pounds in 18 days!!! After I got done saying several unladylike words under my breath, I decided to lay out the program here and see if it needs some more educated tweaking.
I know I know I shouldn’t have looked at the scale. I know I know I preach no scale stepping, I don’t even own one. I stepped on the one that lives in the girls locker room. No one was there so it wouldn’t count was what I was thinking when I stepped onto the thing.
My first thought was maybe I should have phased the additional 600 calories into my diet instead of working up the cals in a menu/food log and going to the grocery store. I got the idea from the Velocity Diet Phase II article. So here’s the whole tamale and I’m wearing full body armored leathers flame on…
Food- Since this is IMHO where things have gone wrong I’m starting here. I work graveyards so my feeding schedule is wacked I know but I’m trying to make it work.
2 PM Down 2 HOT-ROX Max with water, since it says 30 min before breakfast I take the dog for her daily trot. Usually 2 to 2.5 miles.
2:30 PM 1/2 serving of Surge off to the gym
3:30 PM 1/2 serving of Surge. I know it says take a full serving. I found if I do I can’t find room for dinner/breakfast.
5:30 PM dinner/breakfast time-this is family time. Chicken, salad, veggies, sometimes a sweat potatoe or red potatoe. Sometimes a hamburger patty and sweet potato fries yum yum
7:30 PM dessertish time- fruit apple or orange
9 PM second dose of HOT-ROX and water
10 PM work time- coffee (I know, that is just wrong)and carrots, or celery or something in the fruits and veggies dept.
12 AM protein shake with 1/2 banana
2 AM celery with peanut butter and a handful of some kind of nut. 2 AM is just a nutty time of day.
3 AM Green tea or asleep I’ll be.
4 AM protein shake straight no chaser
6 AM on the home stretch to finding my bed. 1/2 c low fat cottage cheesse or egg white omelet.
8:30 AM I finally find Sealy.
I drink tons of water (appr 60-80 ounces at least) all night long. And I’m working hard at getting my mind wrapped around fish oil tablets. I battle heartburn already. The idea of fish burp or smell or burn worries me since we seem to have zero’d in on fats being the culprit.
Now the new and improved workout routine. A morphed thing from articles I showed him from here and where I’m really at. I’m omitting the cardio and GPP days since those are the same 7 days a week. That’s life or the bitch won’t sleep and I’m not talking about me.
Day 1- Arms and ABs
Dumbell curls- 8 X 5
25 lbs Last one barely gets squeaked out.
Dumbell kickbacks- 3 X 12 -tris are still a weak point for me
12lb for the first 2 sets, 15 for the last
Chin ups-2 X 10, second set with 2 whopping pounds on board.
Seated rows- 4 X 5
40, 30, 60, 80
Skull crushers- new addition to the menu
15 lbs, 3 X 10
Then (to save space) Chritiane’s Sexy Ab routine. Crunches w/20 lbs, Serratus w/80, side crunches w/20 lbs, other’s w/body weight. Other than a twinge about 3 hours later nothin is telling me I worked all that hard so these weights are going up.
Day 2- legs
Squatts- 4 x 5
120, 80, 125, 85, time to go puke now
Leg extensions- 3 x 12 (still)
Leg curls- 8 x 5 (little better)
60, 45, 60, 45, 60 (see a pattern here)
Walking lunges- uhh accross the room and back 4 times with 20lbs bumbells in each hand.
Calf raises- the old fashion standing ones cause that’s the way I like em.
2 x 12 w/35 lbs, they are big enough already from hauling my 160 pound large ass around for two years.
Day 3- Make up day- Because my sleep suffers from my career choice my workout plan has to be real flexible. Day 1 and 2 happen when I’ve had at least 6 uninterrupted hours of sleep. Day 3 is what happens if I’ve had a rough time at work or got called back into work and have had a max of 4 solid hours sleep and a nap or two.
Weights are kept light, reps low. Basically it’s a circuit workout with little or no rest. I start with either lower or upper which ever didn’t get worked last and lap the machines 2 x 10 or 3 x12 no rest between sets, just between exercises. I know this isn’t ideal, but it helps ensure I keep form or so I’m told and hits some muscles that aren’t targetted in my other two days.
If you’ve read through all that and are expecting a picture. Sorry not happening until I get rid of the layer of fat that still covers all this muscle. I have some definite strong muscle groups and some lacking mostly due to my highly active lifestyle and hobby choices. Symmetry and balance are next on the list of goals. Right now I want to see muscle when I flex. When that happens I’ll post a pic for further tweaking.
If you’ve already forgotten the question. Don’t feel bad so did I. Oh! How does all that look? Is my trainer stoned (a total possibility given where I live)? There is what I know about water retention yadda yadda yadda and there is what I’m needing to be told again. Thanks for reading and advice gladly considered, probably not followed