AshPS Posted September 12, 2013 Report Share Posted September 12, 2013 I am currently doing a recomp, this is my current program:Here is what my macros will look like:Training day macros = CAL/PRO/CHO/FAT = 1600/150/150/44On non-training days, I will drop 4 fats, 35 protein and 30 carbNon-training day macros = CAL/PRO/CHO/FAT = 1300/115/120/35And I have a Refeed Meal once a week consisting of carb loading. (ex. spaghetti, chili, ect.)Here is my basic meal plans for training/ non-training days:http://rebellion.nerdfitness.com/index.php?/topic/36495-ashps-battle-log-recomp/page-2Weight Training Program 3 times per week (M,W,F)This will be: (including warm up & acclimation sets)Monday (Chest & Arms)Flat DB Bench: 4 sets of 6, then 2 sets of 15-20 at 40-60%Incline DB Bench Press: 3 sets of 4-8 reps, then 2 sets of 15-20 reps at 40-60%DB Curls: 3 sets of 6 reps, then 2 sets of 12-16 sets at 40-60%Lying DB Tricep Extentions: 4 sets of 6 reps, then1 set of 15 at 40-60%Wednesday (Legs)DB Lunges: 3 sets of 16-20 (8-10 per leg)DB squats: 4 sets x 12, 12, 10, 8followed by 1 set of BW squat jumps x 20DB RDL : 4 sets of 10DB Calf raises: 3 sets of 20Friday (Back and Shoulders) Bent over DB row : 4 sets of 8-12, then 1 set of 15 at 40%-60%Inverted Rows: 3 sets of 4 - 8Seated DB press: 4 sets of 6, then 1 set of 12-16 at 40%-60%DB rear lateral raises: 3 sets of 15Knee Raises number to be decidedT, Th....currently C25k, Sat. Zumba/ bellydance practiceSunday OFFLove you guys! â¤ï¸ Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
brader24 Posted September 12, 2013 Report Share Posted September 12, 2013 Followed. I have no doubt you will annihilate the next challenge. Quote Level 2 Hawk AssassinStr: 2, Dex: 1, Sta: 2, Con: 2, Wis: 4, Cha: 1Challenges: Getting Going, 1, 2(Failed), 2.1(failed), 2.2(current)Accountability: The Dai-Gurren Brigade Current Challenge Goal Progress: Food Log(7/36), Exercise(5/24), Sleep Log(6/36), Meal Plan(1/21) Battle Log Fitocracy MyFitnessPal RunKeeper “Believe the incredible and you can do the impossible†- Archbishop Fulton J. Sheen"Do you not know that your body is a temple of the Holy Spirit within you, which you have from God? You are not your own; you were bought with a price. So glorify God in your body." - 1 Cor 6:19-20 Link to comment
Donar Posted September 12, 2013 Report Share Posted September 12, 2013 Following! Quote Sculptor - WarriorLVL 4 | STR 10 | DEX 8 | WIS 12 | CHA 8 | STA 1 | CON 6--------------------------------------------------------------------------------- Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 Awesome guys! Thanks!!! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
alienjenn Posted September 12, 2013 Report Share Posted September 12, 2013 doing the following thing Quote Level 10.4 Wood-Elf, Ranger - specializing in demon fighting "doing the impossible since 2012 :D" - Librarian of Doom facebook battle log level 50 WOOT Backstory CNF2014 current (not challenge - doing a battle log this time) Spoiler * This is the day the Lord has made, rejoice in it and be glad. God, The Bible. * Do or do not, there is no try. - Yoda * There are three options in this life; be good, get good, or give up. -- House * Never take counsel of your fears. Stonewall Jackson. * level 50 isn't gonna just POOF happen - alienjenn, NF IRC chatroom * I'm not about to give up - Because I heard you say - There's gonna be brighter days… I won't stop, I'll keep my head up - No, I'm not here to stay ... - I just might bend but I won't break - As long as I can see your face - When life won't play along - And right keeps going wrong - And I can't seem to find my way - I know where I am found - So I won't let it drag me down - Oh, I'll keep dancing anyway - Mercy Me - Move Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 Thanks jenn! You got a battle log? Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
alienjenn Posted September 12, 2013 Report Share Posted September 12, 2013 I had one... but I finished it I used to have a link in my sig but I guess it's gone I will put it back tonight.... Quote Level 10.4 Wood-Elf, Ranger - specializing in demon fighting "doing the impossible since 2012 :D" - Librarian of Doom facebook battle log level 50 WOOT Backstory CNF2014 current (not challenge - doing a battle log this time) Spoiler * This is the day the Lord has made, rejoice in it and be glad. God, The Bible. * Do or do not, there is no try. - Yoda * There are three options in this life; be good, get good, or give up. -- House * Never take counsel of your fears. Stonewall Jackson. * level 50 isn't gonna just POOF happen - alienjenn, NF IRC chatroom * I'm not about to give up - Because I heard you say - There's gonna be brighter days… I won't stop, I'll keep my head up - No, I'm not here to stay ... - I just might bend but I won't break - As long as I can see your face - When life won't play along - And right keeps going wrong - And I can't seem to find my way - I know where I am found - So I won't let it drag me down - Oh, I'll keep dancing anyway - Mercy Me - Move Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 Good, I'll follow once I see it! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
alienjenn Posted September 12, 2013 Report Share Posted September 12, 2013 http://nerdfitnessrebellion.com/index.php?/topic/24010-fighting-demons-in-my-mind/ I explained in one of the early posts why I say "I've completed it" Quote Level 10.4 Wood-Elf, Ranger - specializing in demon fighting "doing the impossible since 2012 :D" - Librarian of Doom facebook battle log level 50 WOOT Backstory CNF2014 current (not challenge - doing a battle log this time) Spoiler * This is the day the Lord has made, rejoice in it and be glad. God, The Bible. * Do or do not, there is no try. - Yoda * There are three options in this life; be good, get good, or give up. -- House * Never take counsel of your fears. Stonewall Jackson. * level 50 isn't gonna just POOF happen - alienjenn, NF IRC chatroom * I'm not about to give up - Because I heard you say - There's gonna be brighter days… I won't stop, I'll keep my head up - No, I'm not here to stay ... - I just might bend but I won't break - As long as I can see your face - When life won't play along - And right keeps going wrong - And I can't seem to find my way - I know where I am found - So I won't let it drag me down - Oh, I'll keep dancing anyway - Mercy Me - Move Link to comment
Swampling Posted September 12, 2013 Report Share Posted September 12, 2013 *singing* "I will follow Ash, follow Ash wherever sheee may goooooo"Hi there, fearless leader, looking forward to following you on your next adventure! Quote Hobbit Challenges: 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1My shiny new "battle" log - probably more of a plodding-along log, but hey, it's mine! Link to comment
HavingANickFit Posted September 12, 2013 Report Share Posted September 12, 2013 good luck when the new quest starts! Quote Race: PeasantClass: RangerLevel: 3STR:2 DEX:3 STA:4 CON:2 WIS:3 CHA:1HavingANickFit tries something newFitocracy-HavingANickFit"it doesn't matter whether you are a lion or a gazelle, when the sun comes up you better be running." Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 *singing* "I will follow Ash, follow Ash wherever sheee may goooooo"Hi there, fearless leader, looking forward to following you on your next adventure! LOL!! You are awesome! And, it's OUR next adventure! good luck when the new quest starts! Nick- YEAHHHH!! You got to check in!! Awesome! Glad you got there safe and sound! Thank you and hope your trip is going well! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
forkboy Posted September 12, 2013 Report Share Posted September 12, 2013 sub'd. You're awesome btw. Quote Current: reorient Old: 1 | 2 | 3 | 4 | 5 | 6 | 7 | a | b | battle log Older: 1 | 2 | 3 | 4 myfitnesspal | epic quest Link to comment
bluekiwi1 Posted September 12, 2013 Report Share Posted September 12, 2013 Rawr! Ash! Rawr! Quote Challenge: #1 #2 #3 #4 #5 | Recipes | Level 6. Kiwi Bird: Rawr! | Team Blogs I stalk: Mark's Daily Apple | Nom Nom Paleo | Ancestral Chef | Greatist | Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 sub'd. You're awesome btw. Lol! I LOVE having you come by!! And feeling is definitely mutual (that I think YOU'RE awesome )! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 Rawr! Ash! Rawr! YEAH, kiwi!!!!!!!! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 Alright...... Got 30 min. of Dancing in this morning.(Yes Donar, NO CARDIO starting next week,lol! ) But this week it keeps me from getting bored. Now, all I got to do is get those goals roaming in my brain into something that makes sense on paper.........easy. I think I need some coffee............... Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
Jodi V Posted September 12, 2013 Report Share Posted September 12, 2013 Found ya Quote Level 2 Amazon DruidSTR 4|DEX 1|STA 1|CON 3|WIS 3|CHA 1 My 1st Challenge - Ring Toss, Anyone? My 2nd Challenge - Jodi's Two Towers My Battle Log My Tribe - The Dai-Gurren Brigade At times, you become almost certain that you slabbed this hillside three days ago, crossed this stream yesterday, clambered over this fallen tree at least twice today already. But most of the time you don’t think. No point. Instead, you exist in a kind of mobile Zen mode, your brain like a balloon tethered with string, accompanying but not actually part of the body below. Walking for hours and miles becomes as automatic, as unremarkable, as breathing. At the end of the day you don’t think, 'Hey, I did sixteen miles today,' any more than you think, 'Hey, I took eight-thousand breaths today.' It’s just what you do.â€Bill Bryson, A Walk in the Woods Link to comment
AshPS Posted September 12, 2013 Author Report Share Posted September 12, 2013 Found ya :triumphant: !!!!!! LOL Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted September 13, 2013 Report Share Posted September 13, 2013 I made it before page 2 started?!? Shocked. Sub'd. Quote Link to comment
AshPS Posted September 13, 2013 Author Report Share Posted September 13, 2013 I made it before page 2 started?!? Shocked. Sub'd. Hah, Elbow- ground floor! lol Ok, you people should not mess with the mind of a sleep deprived woman. What the heck is Sub'd???? Lol, looks like I started page two. Go figure! Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
AshPS Posted September 13, 2013 Author Report Share Posted September 13, 2013 Soooo funny, my 4 yr old just came fussing at me that she wanted an exercise video in. So I humored her. She is actually doing it, while she runs around the house exclaiming "I'm doing it, I'm getting stronger!" :triumphant: Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
ElbowRocker Posted September 13, 2013 Report Share Posted September 13, 2013 AFAIK, sub'd=subscribed. Quote Link to comment
AshPS Posted September 13, 2013 Author Report Share Posted September 13, 2013 AFAIK, sub'd=subscribed. Thank you! I apparently need more practice in the abbreviations. Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
AshPS Posted September 13, 2013 Author Report Share Posted September 13, 2013 Man, I do not know what happened to me today. B.I.Z.A.R.R.E....... I woke up this morning feeling immensely nauseated, not like I would be sick, but like I really WANTED to be. And my whole body felt tense and overly stressed. Not an emotional thing, completely physical. Very similar to a caffeine crash. But I haven't had any in at least a couple of days. Even drinking water made me feel crappy. And for the FIRST TIME in 7 weeks since I started the BBWWs on the last set of dumbbell rows on the left arm, halfway through I had to set the weight down because I COULD NOT lift it. I took a second and stretched out my arms again and picked it back up and finished, but barely. And my plank time dropped 5 seconds on the first and last ones. Middle stayed the same. I feel A tiny bit better, but still nauseated and tense physically. Don't get it. Quote Level 6 Pixie Assassin Rangerish Adventurer Current Challenge: Guess What?? Previous Challenges: Spoiler 1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th Battle Log -We can't always change the things we've done, but we can change what we do next. -I don't have a choice. I deserve a better life and this is what I have to do to get there. -Whatever doesn't kill me....Had better start running. Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.