doc.chelle

pumpkin protein! I will check that out. sounds SO good!!! yes, i found a friend that does workouts that sound as intense as yours... I am going to work out with her a few times and see how that goes for me. I'll keep your thred around for gym routines when i'm not with her! thanks.

Unrelated to my goals, but something I'm trying to figure out. I am allergic to dairy-- the protein in it. So, no whey or casein. My protein shakes have been experiment and after experiment. I started with Soy Isolate Protein. Tastes pretty horrible, but it was pretty easy to stay lean. I switched to Spirutein, a vegetable based protein that has a much higher carb content, but still some protein. I've tried Goatein (goat whey protein), and that has a flavor that just cannot be enjoyed every day... but makes a good occasional shake. Higher in protein and lower in carbs than the veggie based ones, but very expensive. On this combo, it's been hard to stay lean. I usually mix the veggie one into egg whites to kick up the protein level, but even then, I'm looking at 41 g protein, 22 carbs per 270 calories. With Soy, I can get 50 g protein, 2 carbs, for about 200 calories. I'm just torn on the debate of whether or not "soy is healthy"... I have no idea. I would prefer to eat my carbs in food form and not drink them in my protein shake. However, I do not know if it's the protein shake alone or a combo of many other things. Does anyone have experience with dairy free protein shakes and their preferred way to lift heavy while maintaining leanness.... Yes!, I do want the best of both worlds...

I was so sore this morning that I thought it best to take a day off. So I went to the gym and bust out an awesome set of squats! I've been feeling weak and three sets at 145 sounded like a terrible idea. I got all three sets and they were heavy as hell (heavier than they should have been, but successful!). I followed it up with three sets of triceps dips (3x8) and pull ups (3x5)-super sets. Not my best numbers, but a good workout. I foam rolled and stretched for about 30 minutes after and I feel fantastic! I'm happy I went to the gym and pushed myself hard.

this is my favorite post-work out meal! So quick, easy, and delicious!!!

My favorite "I'm being really strict" sweet is an old, frozen banana mashed with cocoa powder (for baking). The banana is sweet enough to kill the bitter in the cocoa and it turns out creamy and cold... kind of like ice cream (I haven't had ice cream in over 3 years so I could be remembering wrong...) Sometimes, I add unsweetened coconut flakes or full fat canned coconut milk.

who needs to do more than 50 pushups at a time? well sir, I'd love to do 80 one day!! but is it a need?.... eh... 51 is a necessity I am in the Navy and for the young guys to get max score on their physical fitness test they need to do 87 in 2 min or less! As a female, I only have to do 51 (at my age, I only have to do 46, but I like the young kids' numbers and being able to beet them) Anyways! Way to get your push up goal early. I like your DL ladder... I don't often work on anything endurance, but that looks like a great workout!

That 6.5%, 1/2 mile hill I ran a few weeks back-- I met a friend at the top this morning. We left his car there and I drove to the bottom. We ran the hill twice (thus the extra car... just to same some time). First run, I felt strong and smoked him! He runs a 1.5 in under 9 min, while I'm working to get mine under 12 min! Needless to say, that felt pretty good. Second time up the hill we traded places. He said he was able to find a rhythm, but it kicked my butt! Either way, twice up the hill is better than once and it will get easier. Last monday I get 8 strict pull ups! That was my goal for the pull up competition. I guess I'll go for 10 now! I had a weak DL session on Monday and an okay squat session yesterday. My push ups were the strongest of the two days and I was able to get 81 in 8 sets. I haven't done a single set max to see where I am at, but I think my goal of 20 is definitely in reach!

My sis just found out she's pregnant! She just got to 2 pull ups and wants to maintain that through her pregnancy. Sweet goal, if I may say. I have been doing research to find out what's best and what's not so great for pregnancy workouts. Fun learning curve!

8 strict pull ups this morning! holla! (way too much ego for a monday...)

I brought Ender's Game with me this week and just finished it. If you've read it: thoughts?

went to the gym in the afternoon yesterday, used Nia Shanks Beautiful Badass Body Weight workout for ideas. Pull ups - sets of 3 Triceps Dips - sets of 5 Glute Bridges - sets of 10 Single Leg step-up - sets of 5 each leg I picked a variation that I could do 6-10 well, with good form, and then repeated this whole thing 4 times without rest. Then I grabbed an 8 lb ball and did every ab thing I could think of and called it a day. My food has been difficult to track. I am eating at a Chow Hall, so I can't measure anything or get ingredients. I eat chicken breast for lunch and dinner with salad or veggies (or both), and eggs or egg white protein shake for breakfast. I imagine I'm getting somewhere in the range of what my goals are, but I have no way to track it honestly.

I'm "out of town." New gym; new air; new schedule. Yesterday, I did my DLs. There was no are for it, so I had lift lighter than normal since dropping the weights after a heavy lift was probably unacceptable. It was a weird gym, the free weights were very isolated from the rest of the gym. Other than the locker room, I did not see another girl until I went to the stretching area. Last night I found a steep little hill not far from where I am staying, so I did a few hill sprints this morning at 5am. It was much steeper, but shorter than my other hill. The air here is thick; it's very humid. Rough on the lungs to start, but by the end I don't feel that it had much of an effect on anything but how much I sweat! I don't know how to make this photo any smaller, but this is my view for the week!!

i did the grossest and probably scariest thing imaginable yesterday! I killed a spider (a big one) with my bare hand.... it was crawling down the face on my car stereo and I was driving 65 mph... i had no choice.... **shiver** GROSS!!!! **gag**

Good call... I have seen people come down too quickly on the negatives and have to start somewhere else. Depending on available equipment, you can do Incline Cable Pullovers or Lat Pullovers to target the Lats specifically. I'm excited to see you post your first pull up by the end of the challenge!!

played volleyball this morning for about an hour! i love that game.

I love sushi! Enjoy! Great effort after not sleeping: Champ!

TiberiusNightrise, I have had great results with negatives. The eccentric contraction of all the pull up muscles is as effective as the concentric, and it creates the exact motion that will be present in the actual pull up. All your other exercises will help as well!!

Deck of Cards. Someone else picked the workout, I just went along. We had a group of about 10 people. We took turns picking an exercise and then flipping the top card over. A=11, Face Card=10, Joker= 400 meter run (2 Jokers in the deck). We went through the whole deck doing crunches, tuck jumps, squats, scissor kicks, push ups, dive bombers, burpees, pull ups, lunges, flutter kicks, bicycles, planks, side dip planks, hand stand push ups, hand release push ups, diamond push ups, etc. It was fun and made me sweat a lot! I got 6 pull ups towards the end.

Dead lift today.... I could not lift more than 190 and only got a few reps. (I am SO sore from all the KB Swings.) I dropped down to 135 and did 6 reps. Pull ups afterward, as always. 7, 4, 3, 2 and then 5, and 2 chin ups. I did these on a straight bar (I typically use one with slightly rotated grip), so I was excited to get more than 5!

very sore from yesterday's workout. my deadlift today was very pathetic... I could only get 20lbs less than my normal lift. BUT, I did get 7, 4, 3, 2 pull ups, then 5 and 2 chin ups!! Even more exciting, was that they were on a straight bar. I typically use one with grips that are set at a different angle; on the straight bar I usually can't get more than 5, so it was a great feat! I have no idea how those were so strong and the rest of my body was dead!

Yesterday's workout was picked by my boss. 400 meter run 21 kettlebell swings (35lb) 12 pullups Repeat x 3. For time. After the 2nd set of pullups, I had to do jumping pullups. I was doing them in sets of 2-4 ish. If I have to do this many pull ups for time ever again, I think I will learn the kipping style.

I have a free 20 minutes before my day starts. Foam Rolling!!!!

NO EXCUSES! If I would have been better prepared and planned more, then I would be able to tell you what I ate the last three days... hahaha. I have already made my lunch, snack, and planned dinner for tomorrow. The hard part is that I have to workout at work, and then I can't eat breakfast-- only a shake. So... I put 1/2 cup egg whites in my protein shake to make it extra protein. Turkey burger for lunch and some chicken sausage spaghetti sauce (homemade). That puts me at 120 g protein at just over 1,000 calories. So, I can have a sweet snack like a Larabar or a banana!! mm mmm. Tuesday I'll eat eggs and egg whites for bfast, a turkey burger for lunch, checken breast for dinner, and a shake: 119 g protein in about 1,000 calories. Wednesday... I haven't gotten that far. I will have to workout at work again, so bfast and lunch will probably be the same. I will just have to think through what's for dinner. Fish gets old quickly.... so no fish for me this coming week or I might gag. But, after a week or so off of it, I know I can eat it again.

Nice work! you'll be doing pull ups soon. Negatives next!

Deadlifts as an active recovery?! I love it!