[under construction]

welcome back

[Frag Hag]

Thanks!

My protein mix has casein in it, it's one of those all-purpose whey powders.

Day before yesterday was a leg day:

Squats:
5x8@100

Deadlifts:
5x6@100

I forgot about hamstring curls. :/ I've really gotta get back into my old routine.

I was having trouble with fitday, so i'm not sure about nutrition for that day... i'm pretty sure it's more than 1300 calories, but it couldn't have been more than 1800. I definitely got at least 125g protein, so it was okay.

Yesterday was a rest day, whee! 1155 calories and 123g protein!

Today's an arm pull day, my biceps were REALLY sore from last one, but i think they're up to another workout today. Quads are sore, but nowhere near the "QUADS! ON! FIIIIIIIRE!" feeling i got when i first started back into my training, so that's good.

Lookin forward to the workout!

[Frag Hag]

It burns so good!!

Pull arm day today:

Bent-over barbell rows:
1x8@35
2x10@35
2x10@40

Reverse barbell curls:
5x8@20

Forearm curls:
3x10@5

The forearm curls were done both underhand and overhand, one after the other, so it was more like i did 20 each set, 10 underhand and 10 overhand. Forearms feel all pumped up! Quads were more sore today than yesterday, though surprisingly the part that's the most sore is those big humps of muscle by my thumbs. Usually they only get that sore after i've been playing street fighter games! I wonder what i did differently that made them sore like that. Oh well, i guess i'll get stronger hands!

Nutrition went great today at 1480 calories and 137g protein. My daily calorie intake slowly crept up while i was working, so i was worried i'd be more hungry as i readjusted to 1500 or below, but i'm pleasantly surprised to see this isn't the case. My appetite tends to actually decrease the day after i do heavy lifting. I wonder if this happens to everyone else, or if it's just some quirk with my metabolism. It really works out in my favor, especially on rest days.

Anyway, i've finished my before-bed avocado and protein shake, enough rambling for now!

[Frag Hag]

Gah!! I fell asleep early yesterday! I wasn't feeling well and haven't been sleeping well lately, so i probably needed the sleep. I crashed before i could get my workout in, though. :/ So i got it in today.

Arm push day:

Bench press:
2x8@60
2x8@65
1x8@70

Military press:
5x8@50

Skullcrushers:
5x8@20

The military presses were a test of my will today. When i first cleaned the weight, i was like "oh holy crap, there's no way i'm getting reps outta this!" But i kept trying... i felt shaky and kinda sick after they were done, but i'm glad i stuck with it and didn't chicken out to a lower weight. Not much else was remarkable about this workout.

Today i had 1337 calories and 127g protein. Yesterday was 1521 calories and 149g protein. Wish the two days were switched, but oh well. :/

[allstar]

looking good just keep at it.

[Frag Hag]

Yesterday was a leg day, and what a day!

Deadlifts:
3x6@100

Squats:
5x6@100

Hamstring curls:
1x10@#2
1x10@#3
3x10@#4

I started feeling a sharp pain in my left knee with my deadlifts, so i cut them short. I didn't feel the pain with my squats, so i could do them as normal. My husband hurt his back, so he couldn't do his usual squats, so we made a trip to the gym so he could use the leg press instead. I figured i might as well make the most of the trip, and i felt like i didn't get enough of a workout anyway, so that worked out well. The plates on the machine are only labeled with a number, so i can only guess each plate is 10 pounds. Machines are all calibrated differently anyway, so i just worked my way up to something that felt challenging.

After that, we went swimming! For the first time in a while, too. Feels good, man. We probably swam around for about half an hour.

I ended that day with 1647 calories and 120g protein, and tonight i'm going to bed with 1160 calories and 92g protein. :/ We're out of protein powder, and my other protein sources have to be cooked. Who cooks at midnight, anyway? Well, i just had some leftover ham so i shouldn't starve while i sleep. I have a feeling i'm going to eat a lot tomorrow. :/ Better luck next time.

[rIPPDUP]

keep up the good work frag!!!

[Frag Hag]

Erf... i'm really disappointed in today. Today was supposed to be an arm pull day, but my arms and back still felt sore from the last arm pull day! Maybe there's some truth to this overtraining thing. Or maybe the soreness is from yesterday.

Yesterday, despite being a rest day, i decided to give the whole kitchen a good scrubdown. When i scrub, i really go all out. Now that i'm back to doing this full time, housecleaning is serious ****ing business. It involved a lot of awkward kneeling on the stove and countertop to scrub grease and soot off the ceiling, michelangelo style. I tell ya, that's the last time i attempt to make curry! My point is, despite training my arms and upper back like a week ago, they're still pretty sore and i didn't wanna risk training sore muscles today. But i forgot to adjust my calorie intake for it! Curses!

At least we got casein, and i got my bare minimum of protein in today. I aim for 120g, but i can settle for as low as 112, because that's about how much lean mass i have. I wonder if progress pics would be appropriate, seeing as how i just effectively took a few months off from my training. I guess they'll be new "before" pictures. I'll have to see about my hubby taking them.

Anyway, enough babbling! 1572 calories and 114g protein! Gonna nail those weights tomorrow!

[Frag Hag]

Wheee, today went great! I got my workout done, drank tons of protein, and even got more scrubbing done! Calories went a little high again, though. Anyway, today's workout, arm pull day:

Bent-over barbell rows:
5x8@40

Reverse barbell curls:
4x8@20
1x8@25

Forearm curls:
5x10@5

Traps and back still felt a little bit sore today, but i pressed on to work out anyway, because i can't just sit here resting them forever. If they wanna grow, they're gonna grow. But i have to keep reminding myself, i'm not doing this to grow, i'm still cutting. I wanna bulk already! I miss eating a whole pound of meat in one sitting! :( I'm really not cut out for fat loss, pardon the pun, but i guess i just have to be patient.

On a positive note, i got a really great pump in my biceps after pushing my limits on the reverse curls and couldn't resist checking myself out in the mirror. I took a picture! It isn't great, and i still suck at posing, but i admit i felt a little bit proud to see a tiny little peak peeking out there.

Today ended up at 1663 calories and 133g protein.

[Frag Hag]

Arm push day today!

Bench press:
2x8@60
3x8@65

Military press:
5x8@50

Skullcrushers:
4x8@20
1x8@25

I upped the weight on the last set of curls yesterday, so i figured i should do the same for my triceps. Turned out pretty well, i was like goin' super saiyan by the sixth rep. Still making strength gains, but today i lost the struggle with food. :( 1729 calories, with 171g protein!! All i ate today was brown rice and protein shakes, with steak for dinner and a banana with post-workout, but i still managed to eat way too much.

Curses!!

[danp100]

frag, i'm curious. you've been at this a long time now, i'm curious as to why you haven't stepped your workout intensity up. i'm in the same boat, i only have enough time in the evening for my workout with wts or very lite workout with wts and cardio. but one way i step up my instensity for a very good caloric burn and pump too is to do supersets. it safes my joints, i don't have to go as heavy to get the same pump/burn and really helps to bring the muscle definition. it allows twice the work to be done in about the same amount of time. Just asking. i apologize if i'm out of line.

oh yeah dr. atkins didn't die of a heart attack.On April 8, 2003, at age 72, Dr. Atkins slipped on the ice while walking to work, hitting his head and causing bleeding around his brain. He lost consciousness on the way to the hospital, where he spent two weeks in intensive care. His body deteriorated rapidly and he suffered massive organ failure. During this time, his body apparently retained an enormous amount of fluid, and his weight at death was recorded at 258 pounds. he didn't advocate huge amounts of fat either, only a moderate amount to give the body an energy source since he took away the carbs. anyway keep up the hard work.