The getting back in shape thread

[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]

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]

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]

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

[Cat]

You had me at Greek Yogurt

[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.

[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]

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]

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]

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]

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

[Cat]

570 on the treadmill again


Just weights tomorrow....going to a fife and drum band performance after work, so it's a rest day,

Hopefully get some soccer in this weekend, if it cools at all.

[Rapscallion]

Thirty-five minutes, 584 calories.

Rapscallion

[Cazzi]

I really need to find my motivation & get out to the gym or something today. I haven't left the house since Weds

On the plus side, the rest seems to have done my knee good... or maybe it's just lulling me into a false sense of security...

[crazylegs]

oops, not updated for a little bit.

Last Tuesday 55 mins on a spin bike (charity ride) - 29km in that time.

Unfortunately that left me with an injury so until yesterday I couldn't go to the gym, but enjoyed that an awful lot. Am now up to the full programme that the trainer set (the initial weights that he set I couldn't do my full sets with).

I really should write down what I'm doing really so I can share it all...