AshPS Battle Log- Recomp

[forkboy]

oof, that scared me as I read it.  Take care of yourself dammit!  

[AshPS]

oof, that scared me as I read it.  Take care of yourself dammit!  

 

Lol, sorry I scared you forkboy!  I am trying but them kiddos are unpredictable!

 

The concern is appreciated and I will try to watch more carefully!

[AshPS]

Challenge Week 3 Day 16

 

 

MACROS:   :triumphant:

 

whole egg (1), egg whites (3), apple

protein shake (2 sc.), oj concentrate (1 T.)

egg whites (3), veggie mix (1 c.)

greek yogurt (8 oz), crushed pineapple (1/2 c.)

apple, PB (2 1/2 T.)

 

 

Total Macros:    1236 CAL / 121 PRO / 132.5 CHO / 26 FAT   (19%)

 

 

 

FLUIDS:   86 oz    (will admit to just spazzing this today, too sidetracked getting ready for Thanksgiving )

 

 

MOVEMENT:   biking 30 minutes    :triumphant:

 

 

 

Did get some biking in today but was a bit slower because hip flexor is still a bit grumpy and I have had a headache today. Also slacked on water. Lack of focus as I am busy prepping for Thanksgiving. Lots of baking tomorrow for our family dinner and it is our habit to take treats to neighbors who can not or do not have have family to visit. Always fun! Right now I have 2 pumpkin pies, 4 large batches of brownies and a few batches of cookies to get in.

 

And NO, no eating any of it tomorrow. Helps that some is leaving the house to go to the neighbors! lol

 

A most excellent Wednesday to you all!!!

[AshPS]

Today's Strength Training:

 

 

Did 3 sets of 20 of:

 

Seated DB Press

Side Lateral Raise

DB Curls

Tricep Kickbacks

Bench Press

BW Squats

and Hamstring Curls on the floor with a band

 

and 3 sets of 15 Calf Raises (still limited to quirky right due calf muscle)

 

Everything was raised by 5 reps and easy enough that if I am not released fully next week I will raise it another 5 reps!!! :triumphant:

 

Planning on getting some biking in later.

 

Have an awesome day everyone!

[AshPS]

Challenge Week 3 Day 17

 

 

MACROS:     :triumphant:

 

Egg (1), Egg Whites (3), Apple

Protein Shake (1 sc.), OJ Concentrate (1 T.)

Egg Whites (3), Veggie Mix (1 c.)

Greek Yogurt (8 oz), Crushed Pineapple (1/2 c.)

Apple, PB (2 1/2 T.)

 

Total macros:   1236 CAL / 121 PRO / 132.5 CHO / 26 FAT  (19%)

 

 

 

FLUIDS:    128 oz   (yep, got it swampling )    :triumphant:

 

 

 

MOVEMENT:    Strength Training   (mentioned above)    :triumphant:

 

 

 

Didn't get the biking in today as I spent the rest of the day baking and visiting neighbors. Was fun! Kept everything good today so that I could enjoy a treat tomorrow. I won't be tracking any macros, might do fluids and am considering getting some biking in. Will ultimately have to see how the day goes as there will be a lot of cooking to be done. lol

 

I wish everyone a most awesome and Happy Thanksgiving!!

[AshPS]

Challenge Week 3 Day 19

 

 

MACROS:   :triumphant:

 

Turkey Breast (3 oz), 1/2 small Yam

Protein Shake (2 sc.), OJ Concentrate (2 T.)

Apple, PB (2 T.)

Greek Yogurt (8 oz), Pomegranate (100 g.)

3 egg Whites

 

 

Total Macros:    1264 CAL / 122.5 PRO / 130 CHO / 25 FAT   (18%)

 

 

 

FLUIDS:    130 oz    :triumphant:

 

 

 

MOVEMENT:    :triumphant:

 

Strength Training

Biking  30 minutes

 

 

Back on it!

 

Have an awesome weekend everyone!

[AshPS]

Challenge Week 3 Day 20

 

 

MACROS:   :triumphant:

 

Egg (1), Egg Whites (3), banana

Apple, PB (2 1/2 T.)

Protein Shake (2 sc.), OJ Concentrate (1 T.)

Egg White (3), broccoli (1 c.)

Plain Greek Yogurt (8 oz), Pomegranate (100 oz)

 

 

Total macros:   1254 CAL / 123 PRO / 134.5 CHO / 27.5 FAT  (20%)

 

 

 

FLUIDS:   :triumphant:

 

128 oz   

 

 

 

MOVEMENT: :triumphant:

 

Biking 30 min. (6.7 miles)

 

 

Felt REALLY hungry and REALLY tired today. Not sure the exact cause, well on the hungry, tired is sleep deprivation. Anyway, stuck to my macros though, despite all the leftovers! So, at least I can feel the day was a success, lol.

 

My doctor's appointment is Monday. I would do a happy dance about that but don't know if he will release me yet. Wish me luck he'll will think I'm ready to start my routine back.

 

Yes, yes, SLOWLY of course.

 

Hope everyone has a restful Sunday and is looking forward to hitting a successful week 4!

[AshPS]

Challenge Week 4 Day 22

 

 

MACROS:    :triumphant:

 

Turkey (3 oz), Yam (1/2 med)

Protein Shake (2 sc.), OJ Concentrate (2 T.)

Apple, PB (2 1/2 T.)

Greek Yogurt (8 oz.), Pomegranate (100g.)

Egg Whites (3)

 

Total Macros:    1264 CAL / 122.5 PRO / 130 CHO / 25 FAT  (18%)

 

 

 

FLUIDS:   :triumphant:

 

128 oz

 

 

 

MOVEMENT:   :triumphant:

 

Strength Training

 

 

Managed to get it all in today despite being in town so long. Took a little cramming, but ok with that. Too happy to be released and know that all is healing as it should. Looking forward to moving ahead with my plans!  YAY!!! :triumphant:

 

Have a most awesome Tuesday guys!

[AshPS]

Challenge Week 4 Day 23

 

 

 

MACROS:   :triumphant:

 

Turkey (3 oz), banana

Apple, PB (2 1/2 T.)

Protein Shake (2 sc.), OJ Concentrate (2 T.)

Greek Yogurt (8 oz), Pomegranate (100 g.)

3 Egg Whites, 1/2 banana

 

 

Total Macros:   1245 CAL / 121.5 PRO / 129 CHO / 25.5 FAT  (18%)

 

 

 

FLUIDS:    :triumphant:

 

128 oz

 

 

 

MOVEMENT:    :triumphant:

 

Biking 30 minutes (6.7 miles)

 

 

Putting my weight training routine together to begin next week. Upper body stuff will probably be the same as before but I need to test out the lower body stuff to find out what all is doable right now. I want to get back to deadlifts, but I think it may be a bit before I can do those. I own a Bowflex, have never really used it because I prefer the weights to the rods and because some of the attachment pieces are a pain in the butt to get on. But, it looks like it will be useful for a few exercise I can't do with DBs and give me more variety. Plus, it has a weight equivalent of 310 lbs and could come in handy when I have eventually hit my limit on the DBs.

So time to make more than a giant centerpiece out of it! lol

 

Have a most awesome Wednesday guys!

[AshPS]

Challenge Week 4 day 24

 

 

MACROS:    :triumphant:

 

Eye of Round Steak (8 oz), Green Beans (1 c.), Olive Oil (1 T.)

Protein Shake (1 sc), OJ Concentrate (2 T.)

Egg Whites (3), Banana

Greek Yogurt (8 oz), Pomegranante (100 g.)

Banana

 

 

Total Macros:   1269 CAL / 131 PRO / 116 CHO / 33 FAT   (23 %)

 

 

 

FLUIDS:   :triumphant:

 

128 oz

 

 

 

MOVEMENT:   :triumphant:

 

Strength Training

Biking 30 min (6.6 miles)

 

 

That pretty much sums it up for today.   

 

Hope everyone has a wonderful Thursday!!

[AshPS]

Challenge Week 4 Day 25

 

 

MACROS:   :triumphant:

 

Egg (1), Egg Whites (3), Beans (1/2c)

Apple, PB (2 1/2 T.)

Egg Whites (3), Bush's Grillin Beans (3/4 c.)

Protein Shake (2 sc.), OJ Concentrate (2 T.)

 

 

Total Macros:   1197 CAL / 110 PRO / 126.5 PRO / 27.5 FAT   (21%)

 

 

 

FLUIDS:   :triumphant:

 

128 oz

 

 

 

MOVEMENT:   :triumphant:

 

Biking 30 min.

 

 

Seriously need to go grocery shopping.

 

We are expected to have a snow/ ice storm hit tonight that might cause some power outages. We don't usually get hit that hard here so we will see. Really hope not. This is also a little early for snow or ice. Many best wishes for any out there that are being hit by the winter storm!

 

Hope everyone has a wonderful Friday!

[AshPS]

Today's Strength Training

 

 

3 sets of 20 reps

 

Seated DB Press   (20 lbs)

Side Lateral Raise   (10 lbs)

DB Bench Press    (20 lbs)

DB Bicep Curls   (7.5 lbs per arm)

Overhead Tricep Kickbacks   (12.5 lbs)

 

BW Squats

Seated Calf Raises (100 lbs)

Hamstring Curls   (15 lbs)

 

This is the last week I plan to do this routine. Next week I am planning to go back to my split routine of Monday- Chest & Arms, Wednesday-Legs, Friday- Back & Shoulders. Monday & Wednesday will probably replicate my past routine, leg day is still being tweaked. Hopefully I will have it all figured out by next week.

[AshPS]

Challenge Week 4 Day 27

 

 

MACROS:   :triumphant:

 

Egg (1), Egg Whites (3), Veggies (1/2c)

Apple, PB (2 1/2 T.)

Egg Whites (3), Bush's Grillin Beans (3/4 c.)

Protein Shake (2 sc.), OJ Concentrate (2 T.)

Egg Whites (3), Salsa

 

 

Total Macros:   1248 CAL / 120.5 PRO / 126.5 PRO / 27.5 FAT   (20%)

 

 

 

FLUIDS:   :triumphant:

 

128 oz

 

 

 

MOVEMENT:   :triumphant:

 

Biking

 

Not much to report. Put up our Christmas tree today. Kiddos had fun. Always love watching the littles trying to put ornaments on, it's a riot!

 

Got more ice/ rain today so the roads will remain frozen.   But otherwise the weather is mild.

 

Wishing everyone a relaxing, awesome Sunday!!!

[AshPS]

Challenge Week 4 Day 28

 

 

MACROS:   :triumphant:

 

Egg (1), Egg Whites (3), Veggies (1/2c)

Apple, PB (2 1/2 T.)

Egg Whites (3), Beans (3/4 c.)

Protein Shake (2 sc.), OJ Concentrate (2 T.)

Egg Whites (3), Salsa

 

 

Total Macros:   1248 CAL / 120.5 PRO / 126.5 PRO / 27.5 FAT   (20%)

 

 

 

FLUIDS:  Uhm....spazzed a bit (cough) 

 

100 oz

 

 

 

MOVEMENT:   :triumphant:

 

Biking

 

 

Tomorrow is the first day back to my split routine! Chest & Arm Day! Whoooo Hooooo!! :triumphant:

 

Everyone have an awesome start to week 5!

[AshPS]

Today Chest & Arms:

 

(Working Sets Only)

 

Flat DB Press:   4 sets of 6 (30 lbs total),   2 sets of 16 (20 lbs total) 

 

Incline DB Press:   3 sets of 8 (30 lbs total), 2 sets of 20 (20 lbs total)

 

DB Curls:   3 sets of 6 (10 lbs each arm), 2 sets of 16 (7.5 lbs each arm)

 

Lying Tricep Extensions:   4 sets of 6 (16 lbs total), 1 set of 15 (10 lbs total)

 

 

I can not even the describe the sheer joy of being back to my routine, even if light. Just can't.

Ok, the goal of this workout was to establish a base for future ones. What I found out was that I have not lost as much upper body strength as I had thought. Yay! So, I aimed at approximately half what my max was from my previous split days. And all were EASILY done and will definitely be raised next week. :triumphant:

 

And it will not be long before I am back at my previous numbers.

 

Lower body stuff may take longer but I'm good with that. Also, I have found that regular biking is still important to the mobility in that hip flexor. When I do it I have very little problem with certain movements that directly use my lower abs, like directly laying back on the bench. But if I miss a day it gets all crabby again. So, the biking will continue for now as well.

 

A fantastic Monday to all!!!

 

                                                        

[AshPS]

Challenge Week 5 Day 29

 

 

MACROS:   :triumphant:

 

Intra -Workout Shake

Egg (1), Egg Whites (3), Veggies (1/2c)

Apple, PB (2 1/2 T.)

Egg Whites (3), Apple

Protein Shake (2 sc.), OJ Concentrate (2 T.)

Egg Whites (3), Salsa

Apple

 

 

Total Macros:   1300 CAL / 124 PRO / 132.5 PRO / 28.5 FAT   (20%)

 

 

 

FLUIDS:  :triumphant:

 

128 oz

 

 

 

MOVEMENT:   :triumphant:

 

Strength Training: Chest & Arm Day

 

 

No biking today as I was in town for a loooooooooong time. Also, eating a lot of apples because there was a super good deal on them and now we have..........plenty, lol.

 

Hope everyone is starting week 5 out with a blast!

[AshPS]

Back & Shoulders

 

Bent over DB Rows:  4 sets 12 (20 lbs each arm); 1 set 15 (10 lbs)

-First working sets will probably stay the same next week, second sets I will probably raise a bit

 

Assisted Pull ups: 3 sets 8 

 

Seated DB Press:  4 sets 6 (30 lbs total); 1 set 16 (20 lbs total)

- Will probably keep this the same next week to assess how much being sick affects it.

 

DB Rear Lateral Raise: 3 sets 15 (5 lbs each arm)

-This I went really light on as it and the RDLs were both I had problems with on the hip flexor. So doing these weighted was PROGRESS!   I will probably raise the weight a bit next week.

 

Knee Raises:  15

- Yep, I could do 15 knee raises without any trouble from the hip flexor! Whoo Hoooo!!!!! :triumphant: :triumphant:

 

My throat is better, so I am going to track food today and try to work back up to macros. Still congested and tired, but feel good about what I got done.

[AshPS]

Challenge Week 5

 

Afraid I don't remember the day, too brain fried.

 

Macros:  :triumphant:

 

Egg (1), Egg Whites (3), Veg. Mix

Protein (2 sc), OJ Concentrate (1 T.)

Apple, PB (3 T.)

Vegetable Soup (2 c.)

Nonfat Greek Yogurt (8 oz)

 

Total Macros:   1274 CAL / 124.5 PRO / 115 CHO / 31 FAT   (22%)

 

 

 

FLUIDS:    (better than nothing considering)

 

100 oz

 

 

MOVEMENT: :triumphant:

 

Back & Shoulders Day

 

 

Well, I did it as far as macros. Though, eggs......uhm......no.....must replace that tomorrow with something else.   And my fluid fell a little short as my stomach decided enough was enough. But at least I feel like I'm getting back on track.

 

In other news, looks like the bronchitis is morphing into a full blown case of the flu. I now have hefty fevers and upset stomachs in 4 of the 8 victims.

 

Now excuse my moment of sarcasm (rant)..........

 

DID I WIN THE LOTTERY OR WHAT???????!!!!!!!!!

 

Ah well, I'm tough (least that's what I'm gonna tell myself) and this too shall pass.

 

Wishing everyone a nice weekend. One more week left in this challenge!

[AshPS]

Crazy busy day!   But, then that makes sense considering. (nodding)

 

Workout #1 for the mini challenge: Chest & Arms

 

(Working Sets Only)

Flat DB Press:   4 sets of 6 (35 lbs total),   2 sets of 16 (25 lbs total)

Incline DB Press:   3 sets of 8 (35 lbs total), 2 sets of 20 (25 lbs total)

DB Curls:   3 sets of 6 (12.5 lbs each arm), 2 sets of 16 (10 lbs each arm)

Lying Tricep Extensions:   4 sets of 6 (20 lbs total), 1 set of 15 (15 lbs total)

 

 

This is a 2 1/2 to 5 lb raise on everything. Not huge but a start to pushing things back up. Still shaking a small amount of congestion and cough and still feel pretty fatigued, but MILES better than before. So YAY!!!!!! :triumphant: :triumphant:

[AshPS]

                :snowman: :snowman:    MERRY CHRISTMAS EVERYONE!!!!!!!!!!!  :snowman: :snowman:

 

 

I wish you a wonderful and peaceful holiday and looking forward to a Strong New Year!!!  :triumphant:

[AshPS]

Ok, I have been on the run all morning long. Expect things to settle down tomorrow morning so I have Leg Day planned for tomorrow and Back & Shoulder Day scheduled for Saturday.

 

Hope everyone is having an awesome Thursday and enjoying their new toys!

[AshPS]

Leg Day

Leg Press (Bowflex):  4 sets of 12, 12, 10, 8 (200 lbs) ; then 2 sets of 20 (150 lbs)- 50 raise (both sets)

Seated Calf Raises (Bowflex):  3 sets of 20  (150 lbs)- 50 lb raise

Lunges (Bowflex):  3 sets of 20 (30 lbs)- 10 lb raise


DB RDL: 4 sets of 10  (40 lbs)- 10 lb raise

 

 

Well, either I am a lot stronger in my legs than I give myself credit for or the Bowflex is not a good machine for Leg Press  because those still don't seem challenging enough. Everything can be raised again next week, some a lot more (leg press, calf raise), some only a bit more (lunges, RDL).

 

I can also tell I am still fighting off that virus to some degree as when I begin to breathe heavy during the workout I go into a coughing fit. grrrrrrrrrr, so annoying

 

All in all- good, solid workout!

 

**(Your turn Vilkcasis) **

[AshPS]

Tomorrow is Back & Shoulder Day! :triumphant:

 

A most awesome Saturday to you all!

[AshPS]

Okie dokie. 

 

So, I'm not officially joining a challenge, and I can't promise how often you might see me. But, for the sake of not giving myself a reason to disappear entirely......maybe I will just make myself comfy here.

 

So......HELLO AGAIN!

[Swampling]

WELCOME BACK!      

 

Nice avatar!