The getting back in shape thread

[Whiskey]

The reason they tell women that is that women (anecdotally) are more likely to aerobic workout, where you do on the order of 80-100 reps with a really light weight. Something about an obsession with being skinny means that the average woman doesn't want to develop anaerobic muscles, which are big and bulky (and without a lot of testosterone aren't as well defined, so don't look like muscles).

tl;dr women are fed misinformation. Women, without the genetics for it, don't get "big and bulky." Unless you're eating 5000 calories a day and on anabolic steroids, you're not going to get "bulky." And women can develop well defined muscle. Does no one check the information theyre being told anymore?

look at this huge, bulky broad squatting 330lbs http://www.youtube.com/watch?v=96CYq...eature=related

edit: for more information see the best women-related lifting site everrrrrr. http://www.stumptuous.com/lies-in-the-gym

[Magpie]

The reason they tell women that is that women (anecdotally) are more likely to aerobic workout, where you do on the order of 80-100 reps with a really light weight. Something about an obsession with being skinny means that the average woman doesn't want to develop anaerobic muscles, which are big and bulky (and without a lot of testosterone aren't as well defined, so don't look like muscles).

[Whiskey]

Whiskey, I'm confused by your notation. Are you doing 5-rep sets? I was taught that you should aim for at least 6 reps to get benefit in terms of increasing how much you can lift. (I'm supposed to do 10 reps in a set, and lift less, but I hate not being able to lift the bar, and having to go find one of the biceps curl weights instead).

Yeah three sets of five reps. I do whats called "ramping." If you're injured, from what I gather, you shouldn't ramp your weights. A lot of people tell women that they should lift less and do more reps, when in reality, its just not true. You can, and im sure it does something, but the standard is to increase weight if you can do 3x5 comfortably. (for what I'm doing, at least).

edit: technically, it should be
1x5 80lbs (warm up)
1x5 90lbs (warm up)
1x5 110lbs (warm up)
3x5 120lbs (max)

But eh. For reference I'm doing a "Starting Strength" routine. I hold fairly tight to the program, but I do what feels good and right. http://www.startingstrength.net/workouts/ Its reputable and safe and I enjoy it.

[Magpie]

Whiskey, I'm confused by your notation. Are you doing 5-rep sets? I was taught that you should aim for at least 6 reps to get benefit in terms of increasing how much you can lift. (I'm supposed to do 10 reps in a set, and lift less, but I hate not being able to lift the bar, and having to go find one of the biceps curl weights instead).

[Whiskey]

GYM DAY (ERRY DAY!)

3mph @ 5.0 incline for 5 minutes blah blah i hate cardio.

Squats 3x5 90lbs, 110lbs, 120lbs
Deadlifts 1x5 20lbs, 40lbs, 60lbs
Bench 3x5 20lbs, 1x5 40lbs (fail)
Curls 2x5 30lbs ("ehh fuck it" fail)


GREAT STORY TO PROMOTE WOMEN GOING TO LIFT YESSSSS. I was doing my squats and there was a kid being shown around the gym by a trainer. The trainer had him on some kind of.. machine that simulates squats and he was showing him form for the machine or whatever. I'm doign my 110lb squats, sounding like a beast, etc etc and the guy goes..

"Instead of this, you can do what she's doing... she could probably squat you."

You're god damn right.

[Magpie]

I did most of my new physio exercises this morning, still need to do my knees (ongoing for the last ten years) and my balance. But I did my ankles, my hips and my glutes. Walked in to work afterwards, but I'm mostly bussing to get home. Will do maybe a kilometre or two more today and that's it.

[Cat]

You had me at Greek Yogurt

[Whiskey]

Well thats good. Veggie-type = vegetarian? If youre not vegan, I live and breathe for Fage greek yogurt. Delicious, tons of protein.

[Cat]

is this a good thing? Theres no protein, no good fatty foods (Peanut butter, etc), just sugar and carbs.

Its not my normal diet....I was taking advantage of the free food in my office.

PB and J is my usual lunch, with fruits, and usually some veggie-type protein for dinner

[Whiskey]

Small salad...the muffin was 650 cals, the bagel w/ cream cheese was about 450, and the ice cream was 750ish...I'll have to look at the iPod again. Yes, there is an App for that

is this a good thing? Theres no protein, no good fatty foods (Peanut butter, etc), just sugar and carbs.

[Cat]

What in the world did you eat for dinner. Theoretically, you should be eating five or six 300-400 calories meals per day.

Small salad...the muffin was 650 cals, the bagel w/ cream cheese was about 450, and the ice cream was 750ish...I'll have to look at the iPod again. Yes, there is an App for that

[Whiskey]

Whiskey...including dinner, it was around 1850 cals.

What in the world did you eat for dinner. Theoretically, you should be eating five or six 300-400 calories meals per day.

[Cat]

Whiskey...including dinner, it was around 1850 cals.

[Whiskey]

I hate when my desire to eat healthy is beaten back by free food:

Muffin for breakfast

Bagel w/ cream cheese for lunch

Cold Stone ice cream for snack....I was trying to say "no," but realised I can save the snack I brought for tomorrow, thus saving some $$$

At least it'll be another 560 cal gym day!

You are not eating nearly enough.

[Cat]

570 cals burned:

Treadmill for 62 mins: 15% incline.....30 mins at 3.8, 15 mins at 4.0, 10 mins at 4.2, 5 min at 4.4 (the cool down for 2 mins)

Did my morning weights, and my post-gym weights. My biceps are looking good, the triceps...not so much