Eboncat's Quest to Eat More and Get Stronger

[idealistinfire]

Congrats on the PR - I bet that felt really good to get through that after waiting for it for a few months. 

[Eboncat]

Congrats on the PR - I bet that felt really good to get through that after waiting for it for a few months. 

Yes it did.  I did a silly little victory dance and everything.

 

Did weights yesterday.  "pull" routine.  Squats, Step-ups, Deadlift, One Arm Row, Shrugs, Bicep Curl.  It went well, but I didn't PR anything (see battle log). It's becoming obvious I need to work on strengthening my grip. It's starting to be an impediment to lifting heavier weights. I have a grip ball, I'd better start using it.

This morning I woke up with mild DOMS from the base of my skull all the way down to my ankles. At least I know I'm working the muscles even if I didn't PR anything this time.

 

When I finish this routine next month, I'll be looking for more exercises to strengthen my back (to help me get a pull-up). I currently do: Routine A - Bench Press, Chest Flies, Dips, Pushups, Seated Overhead Press, Side Lateral Raise, Skullcrushers, Tricep Kickback; Routine B - Squats, Step-ups, Deadlift, One-Arm Row, Shrugs, Bicep Curl.  Suggestions are welcome.

 

I'm not going to get 100% on my sleep goal this week.  I had family in town and used my two skips staying up late to socialize earlier in the week.  She left Thursday, but last night I stayed up late watching Fringe with hubby and this morning I woke up at 7:30 and could not get back to sleep, so I just got up.  Ended up at 6:40 for last night.  Oh well, I'm on vacation this next week and should be able to make up for it.

 

I have done no cardio this week.  My schedule at work is all messed up and then family in town messed up my routines.  I have only worked out twice so far - the weightlifting tues and fri.  Still, I've hit my goal for eating already (though I need to work on getting the protein back up, yesterday was only 91g).  I have to be careful, I've gotten a tendency to fill in the calories with popcorn at the end of the day.  I need to spend some time this week planning snacks and lunches so I have good calories to eat (without having to resort to drinking olive oil  ).

 

I'll be posting 2-week measurements tomorrow or Monday.

[BlamedCat]

Looks like you are doing great, EC!!

I'm glad you were able to get in the workouts you did this week. That will carry you just fine to next week.

As far as exercises to get stronger for a pull-up... I have several suggestions since that's my main quest

1. Assisted pull-ups (machine, standing on a chair two or one legged, bands assisted)

2. Negatives

3. Lat pull down machine

4. One arm dumbell rows

5. Pendlay rows (I am really interested in these)

6. Inverted body weight rows (I do these currently)

As for the calories and protein, have you tried eggs or cottage cheese? Maybe make some mini crustless quiches in muffin tins and then after cooking them portion them out in the freezer for a quick go-to snack when you need some good calories.

Keep up the great work!!! You are awesome!

[Eboncat]

Thanks for the suggestions.  I'm not sure what Pendlay rows are, I'll have to look it up.  I don't have a lat machine at home - but I could use bands I think.

 

I do make egg muffins for quick breakfasts, but poor planning last weekend spiked me for the week.  I need to go to the grocery store.  I'm also looking for a good recipe for homemade protein bars to keep for a quick snack.  I hate cottage cheese.  Something about the lumpy texture really bugs me.  I generally substitute greek yogurt for that.

[BlamedCat]

Thanks for the suggestions.  I'm not sure what Pendlay rows are, I'll have to look it up.  I don't have a lat machine at home - but I could use bands I think.

 

I do make egg muffins for quick breakfasts, but poor planning last weekend spiked me for the week.  I need to go to the grocery store.  I'm also looking for a good recipe for homemade protein bars to keep for a quick snack.  I hate cottage cheese.  Something about the lumpy texture really bugs me.  I generally substitute greek yogurt for that.

sure thing

 

Oohh This_Is_Seth turned me onto these (Pendlay Rows)

 

I gottcha hmm... well let me know what you pick for protein (aside from a nice juicy steak )  And I don't blame ya, I know a few friends who can't do it either because of that texture thing.  I hope ya figure something out.

[Eboncat]

Thanks for the link!  That looks like a good one for me.

[BlamedCat]

Thanks for the link!  That looks like a good one for me.

Enjoy and let me know how it works for you

[Eboncat]

Goal 1: Eat 2000 cal/day, with 125g protein at least 4 days/week for 3 weeks, then 5 days per week.  Had 5 days over 2000 cal, 125%.  Only 3 days were above 125g protein.  I did have 6 days over 100g, so I was at least close most days.  I'm going to have to get back to being more careful about what I'm eating as well as how much.  Pretty happy with this goal this week.

 

Goal 2: Stay in bed to sleep at least 7 hours at least 5 nights per week.  I managed only 4 nights at 7 hours last week (80%).  And I had to force myself to stay in bed when my body was saying "time to get up!" 2 of those days.  I'm staying up to late watching movies/tv and playing video games.  And my body clock is set to get up at 6am apparently.  I need to work on going to bed earlier.

 

Goal 3: Increase lifts.   Got only 1 PR last week, but I feel good about the lifting.  I've been working on getting my form correct at each new weight before moving up to the next one.

 

Life Side Quest: Write in a Journal 3 days per week. Managed 2 days (66%).  This is the easiest goal in the world, and I flubbed it.  Grrrr, I'm mad at myself.  I can do better.

 

On a positive note, my BF% avg for last week is 17.9%!  I finally broke the 18% plane I was trying to get to last challenge.  Yay!

 

Took some measurements this morning: (today/2weeks ago)

Chest:   33.38/35

Waist:    27.5/27.5

Hip:        37/37.25

Neck:     12.5/12.12

R.Bicep: 9.75/10

R.Thigh: 19.5/19.38

 

Chest, hip, bicep are smaller (yay hip, but the others are supposed to be increasing I would think); neck and thigh are bigger (ok, thighs are beginning to look like I might actually have a muscle in there); waist stayed the same which is ok, but I would like to lose a little more fat there. 

 

So after 2 weeks, I don't seem to be making a lot of improvement in my overall goal to get stronger.  Yes, I got some PRs the 1st week, but this week I could barely maintain them, much less move up.  I know this is going to take more time - I'm not discouraged yet!  But I am thinking I might need to be eating more than 2000 cal - or a net 2000 (which is going to be more like 2300-2500 cal depending on the day's workout and activity level.  I also need to be eating more veggies, I slacked off last week and was eating pasta & popcorn for carbs.  I noticed I don't feel as energetic when I do that.

 

I'm going to be on vacation this week - going to my parent's house.  They don't have weights, so it's going to be a challenge for me to maintain for the next week.  Wish me luck!

[Rocker3722]

You Can Do It!!!

[BlamedCat]

Looks like you're doing good though.  Don't beat yourself up about the one missed diary entry, just knock it out of the park this week.

 

Hmm... the calories might be the issue, but you might also need to give your body time to adjust to your new eating.  Are you getting enough protein for your muscles?

 

Regardless, have fun on your trip!  I'm sure you'll find some good ways to stay on target during your vacation

[Eboncat]

Thanks, guys.

I think I'm eating enough protein, I aim for 125g and I currently weigh between 125lb and 130lb. I think the range is 0.8-1g per lb body weight. I'm not going to change anything yet, just thinking out loud.

Sent from my iPad using Tapatalk HD

[BlamedCat]

Thanks, guys. I think I'm eating enough protein, I aim for 125g and I currently weigh between 125lb and 130lb. I think the range is 0.8-1g per lb body weight. I'm not going to change anything yet, just thinking out loud. Sent from my iPad using Tapatalk HD

Sure thing! Yeah, i'd stick with what you're doing right now till the end of the challenge, give your body time to adapt and give you a better assessment if it helps or does nothing at what you're doing.  I will say, workout wise, I have ran into the same thing you have, (take a look at my shoulder/military presses from the last two challenges) with some days just not being able to maintain and then suddenly PR... the body is an interesting construct and I think there's an ebb and flow to things when you push it.  It'll all work out in the end, so keep at it

[idealistinfire]

Sure thing! Yeah, i'd stick with what you're doing right now till the end of the challenge, give your body time to adapt and give you a better assessment if it helps or does nothing at what you're doing.  I will say, workout wise, I have ran into the same thing you have, (take a look at my shoulder/military presses from the last two challenges) with some days just not being able to maintain and then suddenly PR... the body is an interesting construct and I think there's an ebb and flow to things when you push it.  It'll all work out in the end, so keep at it

I've had that experience quite a few times recently - barely able to make it through a workout at "normal" levels, and then suddenly doing extremely well without any noticeable changes in what I'm doing.  Sometimes I think the body is throwing a fit and then, once it realizes we aren't stopping, it's like "Oh, fine.  I may as well join you to get this over with sooner".

[BlamedCat]

I've had that experience quite a few times recently - barely able to make it through a workout at "normal" levels, and then suddenly doing extremely well without any noticeable changes in what I'm doing.  Sometimes I think the body is throwing a fit and then, once it realizes we aren't stopping, it's like "Oh, fine.  I may as well join you to get this over with sooner".

BOL exactly!  I've also noticed if I do exercises in a different order or my rest times are different, I get different results as well.  But overall, that, in bold, is exactly what happens

[Eboncat]

You guys are the best support.

I'm just going to keep doing what I'm doing and we'll see what happens.

[BlamedCat]

 That's what we're here for, keep rocking in, EC, you're doing great!

[idealistinfire]

It's fun to support someone as awesome as you!  Looking forward to your next updates

[BlamedCat]

It's fun to support someone as awesome as you!  Looking forward to your next updates

+1

[Eboncat]

Ok, now I'm blushing.

Sent from my iPhone using Tapatalk 2, that's why the short posts.

[idealistinfire]

[Eboncat]

Sorry about going AWOL for a few days.  I was down at my parents helping them with some yard/building stuff, drove down Monday, came back Saturday (it's a 5-6 hour drive).  Did 2 official workouts while there - Mom and I went for a 2 mile walk through the forest, Sis and I went for a 5k run another day.  Also randomly did pushups and squats (and stretching, lots of stretching) a couple mornings to wake up.  We spent 3 hours one day shoveling river rock into a wheelbarrow, moving it 50 yards, then shoveling it out again.  My Sis and Niece were sore the next day, but not me!  The other days we spent building racks to hold kayaks and bikes in their building.

 

I was happy that all the strength training has, well, improved my strength (duh!).  My sister (who runs - a lot, probably 4 - 6 miles 5 days/week) who has pooh-poohed or ignored my comments on weights in the past was impressed enough to send me a text after I got home asking what program I do and for help getting started. Woot!  My Mom was a little more vague, but she did ask about it and make a few comments that maybe she should lift a bit (she's 70 and in pretty good shape).  Of course, it was great just spending time with them and helping my parents get stuff done before winter.

 

Yesterday was back to the program -  dumbbell Pull routine.  I PR'd Squats, Deadlift and Shrugs, and got back to my max with good form on Step-ups and One Arm Row.  I also got 4 reps on Bicep Curls at above my prev. max, but it wasnt a full set of at least 6 so I'll work on that and have something to count next week.  My Deadlift PR was 100lbs!!  Next milestone - bodyweight!  That'll be a while, I'll have to get new weights, the max the set I have goes to is 52.5lbs each.

 

I'll do my weekly wrap-up tonight or tomorrow am.

[BlamedCat]

Wozers!  EC you rocked it!! Cudos for being a great example to your family and that in turn reaching them more than words every could.

 

Also, well done on the PR's!!!  Color me impressed, and here you were kinda concerned about only that one PR last week

[JuiceeTarget]

Great job. Keep doing what works!

[idealistinfire]

Great work!  Way to be an inspiration to your family

[Sulinar]

Sounds like an extremely productive and fun trip! And you know you're doing something right when people around you start asking for advice.