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I heard you like Girls who lift?

Dinahlady

By Dinahlady
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Dinahlady Senior member

Dinahlady

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Just got back to welly. Maybe like 8lbs of noodle belly was gained in china averaging 3 bowls of beef noodles a day (breakfast lunch and dinner) and 7 banquets the whole time I was there. Srsly weighing 160lbs felt bigger than tomsammce on Saturday paleo diet starts tomorow fark. What even is a carb. Working at les mills also starts tomorrow.

Kyle gimme a ring when you're free bby ;)

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Dinahlady Senior member

Dinahlady

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Okay so this week has been so up and down. Started my new job which is awesome but tiring gettinginto a schedule of early mornings on top of jet lag and no sleep at the weekend. Had points where I've questioned my life(diet) but think I've got it together now.

Training

Monday:

My first session back from 2 weeks off diet and training in China I just did 3 sets of Squat, dead, bench and shoulder press. Felt it almost instantly and wanted to die. Also got a massive chest pump aswell think its from the bcaa's I've been having. Either that or the crazy chinese acuptuncture and massage I've had over the last 2 weeks is actually affecting my meridians and bloodflow.

Tuesday:

Trying to transition into a new system of training that I mentioned before (Push/pull/legs with a day off inbetween to do cardio and sprints as much as possible)

Did a push day. It was good but it kind of confused me doing chest with shoulders, Did bench, incline cg db, shoulder press and one arm behind neck press and read delt fly.

Its difficult because changing my programme to this is to increase intensity but as I've just switched I reckon I wont start seeing that for a little while especially as I've just come from having 2 weeks off.

Weds:

Day off. Didn't do any cardio or anything as I was still jetlagged and dying.

Thurs:

Pull day - Was awesome fucked up some rack pulls. First time I've done this exercise did 100kg for 4 which I think is good for a girl! Still paying for it now though. Rest was just mainly normal back stuff that I do. I love back. Not quite sure wether the session actually went well or I just feel like it did as I've got horrible DOMs due to having so much time off recently.

Friday:

35 min am cardio. The intention was there but I was actually doing it whilst skyping my mate from the UK. but I just need to get back into the habit. kudos for me skyping (which was 100% necessary) whilst cardioing instead of just continuing to sit infront of the computer.

Later on did a body pump class. This is hillarious. My manager told me I have to try all the classes now I'm working at les mills. I totally died on the first track trying to squat 10kg like 200 x in 3 minutes. I hate that lactate burn aswell. but I love a challenge want to go again for sure and not die. But I've got all the others to try before then! (Looking forward to bodyjam)

I also went back and did like another 30 mins cardio in the evening whilst watching shortland street (OMG IS SHE GOING TO KEEP THE BABY?!)

Diet:

At the beginning of the week I was so fully into getting back into paleo diet. I've been pretty low carb all week tbh. First few days went great.

Monday:

had a few carbs as I didn't want to cut back to nothing incase I crashed at work.

Tuesday:

pretty much had nothing but had a bit of a cheat in the evening when I realised it was pancake day (Shrove tuesday: a tradition we follow in the UK that doesn't seem to exist in NZ)

Wednesday:

Was going well then I got disheartened by some of the PTs at work telling me that I'm not eating enough, to be fair I have been on under 1500 cals or less for a LONG time now. So they were kinda persuading me to bump up my cals for a bit and periodise them down rather than just cut everything out. So I got a bit disheartened and went home and ate f*ck loads of everything.

Thursday:

ate clean but did plan carbs into meals.

Friday:

After a burger king I decided that I do feel that paleo really is the way to go. I can bump up my cals by just eating a loads of meat (grr I'm a cavewoman). Its alot easier in my head to follow this diet. I can just flat out tell myself "I don't eat carbs" and I won't eat them. When I have to fuss over amounts I always persuade myself into eating more carbs and justify it in my head. I also found it amazing for my IBS as in it almost completely erradicated it. So yeh. Lots of chicken, eggs, fish, veggies. and I'm sticking with a pwo carb up of bread (okay so its not real paleo then) and also havent cut out dairy yet. I also will be doing like 2 hour refeeds when I feel I need it (if I feel I do) of just rice and bread or something.

So yeah thats where I'm at, about to do some more AM cardio and then go buy my lifes worth of Chicken at Mooore Wilsons. Maybe do a class of something rediculous later as saturday is like beginner day at LM. Maybe body combat. Legs tomorrow.

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Dinahlady Senior member

Dinahlady

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Wow this is awesome. Keep it up! Any girl that does deadlifts and rack pulls gets the vote in my books.

:clap:

Thank youuu.

Did push day today. Was kinda gay cos was real busy at work and didn't have time to eat for like 4 hours then had to lift straight after so cained the eggs and BCAAs. (still on paleo) and went to lift kinda went in to hard and fast (don't you hate it when that happens) and felt a bit stiff in my pec right away so didn't try and do my max which I wanted to do. BOO! There's always next time. Dowant 50kg for 3. (I'm weak)

But it was a good session didn't do much shoulders though as they have been sore as I also did a combat class yesterday (I have to try all the classes just trying to get it over with asap) but I also did a bodypump class straight after my lifting today. I dont even know why I did the class I'm just so mad that I'm so shit at it and skinny bitches win me at it with more weight than me. RAGE. Also that the instructor is ripped and I wanted to look at her delts and bi's for an hour. I get insaaane pumps in these classes and I can't carry on repping it out I just like have to stop. Definitely felt it on the chest tri and shoulder track after lifting a whole session on them. I saw the instructor in the staff room after she was like you are so funny in class. Gives you some kind of idea of how bad I am at classes...

So for my lifting I did:

Bench

CG Bench

CG DB incline bench

CG barbell incline bench

Dips focusing on chest

Dumbell front raise

Medial raise.

Been full on paleo and feeling great. Forgot how great it feels. Doing like a small carb up after workout though not even sure how much just like one bagel. Going to stick on paleo probably for a few more weeks then add in a serve of carbs before lifting aswell as I'm only lifting every other day anyway should still be awesome. Going to do a refeed at somepoint aswell but haven't decided when. Last time I messed with carbs significantly I felt a week was too quick to go straight back to a refeed and it just ruined everything. So maybe ill leave it 10 days see how I am around then.

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Dinahlady Senior member

Dinahlady

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Seems like a lot of effort, do you follow some kind of structure at all with your training or just do whatever you feel like doing. Not being cheeky I just do whatever I feel like doing on any given day, just asking.

Whats a lot of effort? I switched to paleo because I've just started a new job and havent adjusted to a timetable yet. I find it easier to stick to a diet rather than a macro plan ie monitoring my carbs to a certain number. It means I can just eat pro and I don't have to calculate much or think about it. I just say no carbs except for these exaact circumstances ie pwo and refeed (which will get closer together as I progress)

I am following some kind of structure. I was doing a lot of volume before doing full split body parts 5 days a week but kind of maybe a 7 day cycle of body parts, really concentrating on weak areas. now I've moved on to push pull legs every other day, actually its push legs pull legs. Working more on strength and trying to lift at a higher intensity than before. Doing cardio on the days inbetween, mainly sprints and track work as I want to bring my legs up with that aswell. Trying to get in as much leg work as possible. Just at the moment I'm having to try these classes. Which I don't see as a bad thing.

In terms of exercises I am still getting newbie gains (or I'm just freaking awesome at growing) so I'll lift for a couple of weeks and on each designated body part ill focus on a specific area. E.g with back I'll focus each workout on say lower lats or lat width or traps and I will definitely see improvement after a couple of weeks from that training. so I try and switch it up when I've seen a dece amount of changes and I start to not get DOMs so much. (I like to use this as an indication though I do realise it isn't always so obvious for some people) Similarly I try and find new exercises all the time to try out and different combos in my routines so they change a lot.

However I've never done this push pull legs kind of thing before so I'll be working out how it works best for me as I go along. I kind of basically want to do big lifts for my first exercise and then getting more isolated throughout the exercises and higher rep ranges throughout that aswell.

I appreciate any feedback you want to give. Supe talked about you a lot and and a lot of what you say on here seems legit. I'm just an allover the place newbie so open to any constructive criticism.

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Dinahlady Senior member

Dinahlady

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Did Les Mills dance class Sh'bam last night. Still having to try all the classes. Was the most humiliating 45 minutes of my life. Safe to say I was not born to be a dancer and my dreams of becoming an international superstar are ever slim.

Did AM cardio as didn't have to wake up at 4am for once. Also quads have been sore from stupid classes so wanted to warm them up then stretch and foam roll before legs later on. Was boring but I got to watch Shortland street and Greys anatomy. That Evan guy is a total mug. Daniels mum and his carer should so get it on, he's pretty hot as well. Greys anatomy makes me cry every episode.

Anyway. Did legs today. Wanted to do some quad work and some hammy work as been focusing on hammies loads for ages.

Squats:

Been warming up with box jumps but am aware I look ridiculous when I do this. Again, I am not at all graceful. I think it really helps me to remember to power up from the bottom of my squat though.

Worked up to 50kg x 4 and did this twice!!

Heaviest since I've been here yeeeeeeeah buddy!

Felt like I could have easily done 55 as well. My goal of 70k is in sighttt.

Looks like I'm finally getting the whole thing, Maybe I will be upping my goal to 100kg atg squat by the end of the year. We will see. aawh yeah.

Leg extension to Leg press:

I love this super set, start with feet facing out ward and turn them in as you drag the pad up super slow and concentrate on upper quad to pre fatigue it.

Then standard feet placement leg press but think about pushing knees outwards when you press. such a good burn for lower/outer quad.

SLDL

Focusing on form/stretch.

did the bar x lots got a real good stretch

30kg x lots focusing on form

35kg x lots until grip started to ache x 2

Glute machine thing:

I found this machine in the women's gym that I didn't notice was there before.

It's like a glute kickback machine so I wanted to try it.

I actually really liked it if I imagined pressing up and back in a diagonal line then squeezing as far as I could at the top of the movement I really felt it in glute/ham, upper hammy.

We will see how I feel in the morning.

So not a massively beasty session but I felt awesome to have squatted my most AND it felt easy AND I'm so low carb now. All the body pump sessions must be paying off (nt srs)

I Think training every other day really allows you to push up the intensity and the weight. You really don't know how knackered your body actually is from training insane volume 5/6 days a week for so long.

I am also aware that training may get more difficult as I work there now. I am constantly getting interrupted between sets by people wanting to chat!

Next time remember to bring headphones and a grumpy face.

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That's a Hammy/Glute tie-in machine by the sounds of it ay.

I like it too, just push yourself against the padding and do one leg at a time.

Have found that you can cheat and just push outwards using your whole leg...but preferably push out in an arc and use just your hammies/glutes to do the work...the latter being my favourite.

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hhhh1 Senior member

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So not a massively beasty session but I felt awesome to have squatted my most AND it felt easy AND I'm so low carb now. All the body pump sessions must be paying off (nt srs)

I Think training every other day really allows you to push up the intensity and the weight. You really don't know how knackered your body actually is from training insane volume 5/6 days a week for so long.

i think maybe you should just train harder (srs)

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Dinahlady Senior member

Dinahlady

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That's a Hammy/Glute tie-in machine by the sounds of it ay.

I like it too, just push yourself against the padding and do one leg at a time.

Have found that you can cheat and just push outwards using your whole leg...but preferably push out in an arc and use just your hammies/glutes to do the work...the latter being my favourite.

Yeah thats the one! I just spent time trying to work out how it worked best for me. Just arched my back up pushed hips into pad all the way through movement like a ham curl but found that extra squeeze at the top of the movement was killed for my tight upper hammies.

i think maybe you should just train harder (srs)

I think you should settle the f*ck down (srs)

(nt srs)

Nah hitting the strength and conditioning for maybe 6/8 weeks going to try and hit at least one of my goals squatting/benching my bodyweight or deadlifting my bodyweight and a half. Which will be a lot easier to increase strength and train at a higher intensity if my volume of training is lower. After I've done that I'll go back to training 5/6 days a weeek higher volume hopefully at higher weight than when I was training like that before. Periodization mother f*cker.

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Dinahlady Senior member

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In other news I did a step class last night. Reckon that its was the most complex that my body can handle (kind of - I still sucked). Bodyjam/attack are going to be serious luls.

I was also wondering: I've been measuring my BP at work now and then. (Gymmys are so busy and important but we do make time for these necessary things) and it always comes out at like 100/50 and I've ususally had coffee/fatburners aswell.

I was wondering if there was any kind of neggy effects of having low BP that I am unaware of other than dizzyness/fainting etc etc that I dont really get anymore. Maybe a year or so ago when I did my BP sat around 65 for the diastolic but its lower now and I know that officially there is no way its supposed to be bad but just wondering if anyone had some crazy internet knowledge from out there I should know about...

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Dinahlady Senior member

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Still off the carbs.

Did pull sunday.

Rack pulls - did 100kg for 4 again which im not crazy about but I did it from slightly below the knee this time (last time was like on the knee) and just that inch lower has fucked me over so much, but it was so much better.

Pull ups - Bodyweight for once as I bit the bullet and didn't care if I looked stupid (all the bars are like right in the middle of the gym there aren't any wall mounted bars in a corner somewhere) But it was mainly all negetives did like 8 sets of 2 x bw then a couple of full on slow negs. Reckon I have shit form and just don't know how to contract to help me do a pullup.

Seated row wide overhand grip. - Soooo guuuud. This machine at LM is amazing. Slow and awesome form.

Rear delt flys on the kinesis cables - get such a pump from these.

Next day Doms was bad but still ploughed on without carbs (other than pwo)

Was supposed to be cardio day but decided to go train chest with one of the PTs instead.

Did decline bench 40 x 8 x 3

Hammer press machine arms separately maybe 15 x 8 x 3

Incline cable flys

CG press to fly

Different than my usual session but having a TP is so good makes me push myself 1000x harder.

Woke up this morning lats feel so horrid and chest is ripped off bone wow. So ate some oats now feel fat as fuuuuck. Forgot how hard recovery is on low carb

Legs later wooo inb4 overtraining and I die.

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Dinahlady Senior member

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Its from earlies at work :( bed by 9 latest feel like 7 years old. Up at 4. Sometimes I go to sleep at like 6 then wake up for like 2 hours then back to sleep. I hear bi modal sleep patterns are quite normal and sufficient and used to be the norm at certain points throughout history.

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Dinahlady Senior member

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Okay so legs Tuesday

Trained with same TP again hes a powerlifter turned bodybuilder so I was mirin strength, form and experience. I Worked up to 50 x 6 spotted for last couple but felt aweeeesome. 70kg will be sooon.

Did Romanian lunges and freeweight lying ham curl - I love this exercise one of the best hammy exercises I reckon.

Anyway, was stoked I did 50 x 6 x 2.

Lats are still aching from Rack pulls on Sunday don't know if this is because I rack pulled like a god or if it's a bad thing. tbh I shouldn't have trained 3 days in a row low carb and at a higher intensity but I live on the edge like that.

Carbed up Tues night ate 2 cups of rice like it was nothing (that's actually a lot for me) Could have done 3 but it would have taken a while to get it down me and I needed to sleep, felt better on wednesday. Haven't been quite sleeping 8 hours and I can feel it.

Had yesterday and today off gon hit it tomorrow maybe legs again then probably go out Friday and f*ck up all my trainings woo.

In terms of diet really trying to bump up cals and keep carbs low. Going to slowly work the carbs back in till I get to a good balance. I feel like after I've done this everything will be sweet as I had a huge amount of water retention before. Which I think was due to a combination of adrenal stress of keeping my cals too low in my cut and combined with cardio as well as drinking too much water. Trying to keep my water intake quite low. maybe having about 500mls of cold water and day and the rest is sipping green tea/coffee or just plain hot water and I feel amazing for it. But ofc its easier to have less retention on lower carbs so will see what happens when I add them back in.

Feel like my hormones and stuff are coming back up to normal aswell after being on such low cals etc and going up now to higher fats etc. Sex drive has gone crazy. Was gonna get some some natty test boosters but I don't know now I feel like my hormones are all guuud don't wanna mess with everything more. But I will probably get them anyway.

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