Euro4Ever’s BodyBlog

Just came back from a real quick trip to the gym to check 2 of my one rep maxes:

Leg press (cause we don’t have enough weights for our leg press at home to do this)

Bench Press (because the bench press at home is way more narrow and awkward, and we suspected that it was hampering our numbers).

Anyway…

Bench press:  Last week my 1 rep max was 93 lbs. Today it was 106 lbs! Yay!  Ideal goal is to bench my body weight by the new year.

Leg press: OMFG. One rep max of 923 lbs!!!!  That’s over 3.5 times my body weight! WOO!!

So I found this page: http://www.lifestyleschanges.com/onerep.html  which compares 1 rep max strengths in percentiles. . which is interesting to me.

I’m way above 90th percentile for MEN my age in leg press.. but not even on the chart for upper body strength. I’m at .40, 10th percentile for women my age is .48. Holy shit.

So, I’m really, really disproportionate in my strength. But whatever, I can leg press 923 lbs!!!

Just threw these together for supper tonight, they smell insane. I’d have added some cilantro if I had any left.

8 oz chorizo
1 lb ground beef
1/2 cup frozen corn
2 small/med red peppers (or 1 large), chopped fine
1 tbsp chopped garlic
6 oz can medium black olives, chopped
1-2 serrano chilies, chopped fine
15 oz can chickpeas
6 peppers to stuff
2 cups beef broth

In large pan, brown chorizo and ground beef together. Add corn, chopped pepper, garlic, olives, serranos, and chickpeas, stirring occasionally until meat is cooked through and everything is heated.

Cut tops off stuffing peppers and arrange in an oven safe pan. Fill with mixture, distribute beef broth among them.

Bake for 30 minutes or until peppers are soft (less if you’d prefer them more firm)

10 chicken breasts
2 hot peppers (jalapeno, whatever)
2-3" piece of ginger, peeled and chopped
3 tbsp lemon juice
2 tbsp chopped garlic
1 bunch cilantro, chopped
2-3 spigs mint leaves
1 cup water

Slice chicken breasts and put into large pan.

Process hot peppers and ginger in food processor until fine. Add lemon juice and garlic, process till smoothish. Add cilantro and mint, process till finely chopped/incorporated into rest.

Add sauce and water to chicken breasts, stir well. Cook until done.

Curry flavored lentils

1 lb dried lentils
4 cups water
3 cups chicken broth
2 tbsp chopped garlic
1 onion, chopped fine
1 handful fresh parsley, chopped fine (or a couple tbsp dried)
1 tbsp curry powder
1 tbsp turmeric

Toss everything together in a pot and cook until all of the water is absorbed.

I’ve gotta say, having my husband do this with me has been a GREAT way to keep on track. I’m very ADD when it comes to anything, so having a partner/competitor/nag with me really helps.

It gets a little weird when it comes to diet, as we both have different builds/needs/restrictions.  He has no gallbladder, so thinks he needs a "no fat" diet. I’ve been maing a ton of progress on showing him that good fats don’t make him sick, that there’s a huge difference between avocado, nuts, oily fish…  and a nasty burger at some fast food joint.

On my end, between body type and medical issues (severely stubborn hypothyroid, adrenal problems, blah blah), it’s come to light over the past 10 years of research and experimentation that I need to eat a lot of red meat, and go very, very low carb in order to lose weight. Not even just for losing weight, I thrive on almost no carbs.  Feel alive, am stronger, no brain fog, etc. Basically, built to be a carnivore.

Unfortunately, while those side effects of low carbbing (irritability, constipation, etc) don’t apply to me at ALL, they do for my husband. He definitely needs fiber, good carbs, etc etc. Also, he has much less need for red meat, gets by good on chicken.

So what we’ve come up with is this:

Completely separate breakfasts.  I have around 8oz beef for breakfast, he has a frittata, leftovers, or whatever. I can’t get by without 1/2 lb beef in the morning, he wouldn’t do so well eating like that

Similar lunches: Chicken breast, Beans (1/2 cup for him, 1/4 cup for me), brown rice (1/2 cup for him) , and brocolli (1/2 cup for me)

Shared dinner. Lowish carb, meat with some sort of veggies.

This is the second week that I’ve preplanned out breakfasts and lunches, and cooked/packed them on a sunday. I’m going to start posting the recipes here, mostly to keep track of favs for us (I’m notorious for coming up with something, then forgetting all about it!), but maybe they’ll inspire others reading? Dunno.

So,just finished week 6. I’m SO glad to be out of "4 count up, 4 count down" hell!! Next week we’re on to 3 weeks "explosive power" lifting. Woo!

Still no visible muscle growth. No progress on the scale either, but that’s my fault. I’ve gotten glutenned like crazy over the last few weeks, even going on a bagel bender this week,to test some limits of my allergy. Oh well. On the upside, I never want to see a bagel again, and any type of bread product has completely lost it’s appeal for me at the moment!

Here we go;

_______________ Monday - Chest/Abs _______________

Incline Dumbell Press:
1st Week: 40/45/50/55
2nd Week: 45/50/55/60
3rd Week: 50/60/70/75
———————> Started doing slow 4 count up, 4 count down for next 3 weeks
4th Week: 50/60/70/80* (*cheated last rep of last set)
5th Week: 60/70/70*/60
6th Week: 50/65/70/60

Bench Press:
1st Week: Bar Only/5/10/15
2nd Week: 5/10/15/20
3rd Week: 15/25/30/25 (30 on 1st rep, wussed out for last 5)
———————> (Changed to slow reps, lighter weight)
4th Week: 5/15/20/30*
5th Week: 15/25/20/20
6th Week: 15/20/20/10

Pec Fly:
1st Week: 40/50/60/60 (first 2 sets were on a different machine)
2nd Week: 30/45/60/75
3rd Week: 45/75/90/90
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/45/60/75
5th Week: 45/60/75/75
6th Week: 60/60/75/45

Crunches (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 30/15/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Leg Lifts (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 20/20/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Side Bends (Weight in each hand, 12/10/8/6 reps):
1st Week: 25/25/25/25
2nd Week: 25/25/25/25
3rd Week: 25/25/25/25
4th Week: 40/40/40/40
5th Week: Skipped.
6th Week: Skipped.

_______________ Tuesday - Back/Calves _______________

Lat Pulldown:
1st Week: 50/60/70/80
2nd Week: 60/70/80/90
3rd Week: 70/80/90/100
———————>  (Changed to slow reps, lighter weight)
4th Week: 50/60/70/80
5th Week: 60/70/80/90
6th Week: 60/70/80/90

Deadlifts:
1st Week: 40/50/55/60
2nd Week: 45/55/65/75
3rd Week: 60/75/100/120
———————>  (Changed to slow reps, lighter weight)
4th Week: 90/100/105/0
5th Week: Skipped.
6th Week: Skipped.

Row:
1st Week: 50/60/70/85
2nd Week: 60/70/85/100
3rd Week: 70/85/100/130
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 100/115/130/145

Weighted Calf Raises:
1st Week: N/A (Didn’t start till week 2)
2nd Week: 100/110/120/140
3rd Week: 130/140/150/160
———————>  (Changed to slow reps, lighter weight)
4th Week: 110/120/130/140
5th Week: 120/130/140/150
6th Week: 130/140/150/160

_______________ Wednesday - Legs _______________

Leg Extensions:
1st week: 70/85/100/115
2nd week: 85/100/115/130
3rd week: 100/115/130/145
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 90/90/100/130

Hamstring Curls:
1st week: 80/95/110/125
2nd week: 105/120/125/140
3rd week: 115/130/140/140
———————>  (Changed to slow reps, lighter weight)
4th Week: 85/95/115/125
5th Week: 85/95/110/125
6th Week: 90/100/110/130

Leg Press:
1st week: 230/280/330/380
2nd week: 280/330/380/430
3rd week: 360/410/450(1 rep, failed, took a break), 270 for 9 reps/370
———————>  (Changed to slow reps, lighter weight)
4th Week: 230/280/330/380
5th Week: 270/320/370/400
6th Week: 320/370/420/450

_______________ Thursday - Shoulders/Abs _______________

Lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/15/17.5/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/12/12/12
6th Week: 10/12/12/15

Bent lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/10/12/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/10/12/12
6th Week: 10/10/12/15

Dumbbell Military Press (Each Hand):
1st Week: 5/5/10/10
2nd Week: 10/17.5/17.5/20
3rd Week: 15/20/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 10/12/20/25
5th Week: 12**/30/35/40 (** discovered we were supposed to be using a bar, changed)
6th Week: 15***/35/45/50 (*** Forgot to use bar, did dumbbells first set)

Crunches:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 35/20/30/15
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/15/15

Leg Lifts:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 25/25/25/20
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/12/12

Side Bends (lbs each hand):
1st Week: Didn’t add this till 3rd week
2nd Week: " " " " " "
3rd week: 40/40/40/40
4th Week: Skipped.
5th Week: Skipped.
6th Week: 25/25/25/0

_______________ Friday - Biceps/Triceps _______________

Dumbbell Curls:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/20/20/20

Barbell Curls:
1st Week: 20/20/20/20
2nd Week: 20/25/20/25
3rd Week: 20/25/30/35
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/40/35/40
5th Week: 35/40/45/30
6th Week: 40/40/40/40

Single Tricep Extension:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/17/20/20

Skull Crushers:
1st Week: 15/20/25/25
2nd Week: 20/25/25/25
3rd Week: 20/25/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 20/25/25/25
5th Week: 25/25/25/32
6th Week: 25/25/25/25

So,just finished week 6. I’m SO glad to be out of "4 count up, 4 count down" hell!! Next week we’re on to 3 weeks "explosive power" lifting. Woo!

Still no visible muscle growth. No progress on the scale either, but that’s my fault. I’ve gotten glutenned like crazy over the last few weeks, even going on a bagel bender this week,to test some limits of my allergy. Oh well. On the upside, I never want to see a bagel again, and any type of bread product has completely lost it’s appeal for me at the moment!

Here we go;

_______________ Monday - Chest/Abs _______________

Incline Dumbell Press:
1st Week: 40/45/50/55
2nd Week: 45/50/55/60
3rd Week: 50/60/70/75
———————> Started doing slow 4 count up, 4 count down for next 3 weeks
4th Week: 50/60/70/80* (*cheated last rep of last set)
5th Week: 60/70/70*/60
6th Week: 50/65/70/60

Bench Press:
1st Week: Bar Only/5/10/15
2nd Week: 5/10/15/20
3rd Week: 15/25/30/25 (30 on 1st rep, wussed out for last 5)
———————> (Changed to slow reps, lighter weight)
4th Week: 5/15/20/30*
5th Week: 15/25/20/20
6th Week: 15/20/20/10

Pec Fly:
1st Week: 40/50/60/60 (first 2 sets were on a different machine)
2nd Week: 30/45/60/75
3rd Week: 45/75/90/90
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/45/60/75
5th Week: 45/60/75/75
6th Week: 60/60/75/45

Crunches (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 30/15/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Leg Lifts (reps):
1st Week: 12/10/8/6
2nd Week: 12/10/8/6
3rd Week: 20/20/20/10
4th Week: 25/15/12/5
5th Week: Skipped.
6th Week: Skipped.

Side Bends (Weight in each hand, 12/10/8/6 reps):
1st Week: 25/25/25/25
2nd Week: 25/25/25/25
3rd Week: 25/25/25/25
4th Week: 40/40/40/40
5th Week: Skipped.
6th Week: Skipped.

_______________ Tuesday - Back/Calves _______________

Lat Pulldown:
1st Week: 50/60/70/80
2nd Week: 60/70/80/90
3rd Week: 70/80/90/100
———————>  (Changed to slow reps, lighter weight)
4th Week: 50/60/70/80
5th Week: 60/70/80/90
6th Week: 60/70/80/90

Deadlifts:
1st Week: 40/50/55/60
2nd Week: 45/55/65/75
3rd Week: 60/75/100/120
———————>  (Changed to slow reps, lighter weight)
4th Week: 90/100/105/0
5th Week: Skipped.
6th Week: Skipped.

Row:
1st Week: 50/60/70/85
2nd Week: 60/70/85/100
3rd Week: 70/85/100/130
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 100/115/130/145

Weighted Calf Raises:
1st Week: N/A (Didn’t start till week 2)
2nd Week: 100/110/120/140
3rd Week: 130/140/150/160
———————>  (Changed to slow reps, lighter weight)
4th Week: 110/120/130/140
5th Week: 120/130/140/150
6th Week: 130/140/150/160

_______________ Wednesday - Legs _______________

Leg Extensions:
1st week: 70/85/100/115
2nd week: 85/100/115/130
3rd week: 100/115/130/145
———————>  (Changed to slow reps, lighter weight)
4th Week: 70/85/100/115
5th Week: 85/85/100/115
6th Week: 90/90/100/130

Hamstring Curls:
1st week: 80/95/110/125
2nd week: 105/120/125/140
3rd week: 115/130/140/140
———————>  (Changed to slow reps, lighter weight)
4th Week: 85/95/115/125
5th Week: 85/95/110/125
6th Week: 90/100/110/130

Leg Press:
1st week: 230/280/330/380
2nd week: 280/330/380/430
3rd week: 360/410/450(1 rep, failed, took a break), 270 for 9 reps/370
———————>  (Changed to slow reps, lighter weight)
4th Week: 230/280/330/380
5th Week: 270/320/370/400
6th Week: 320/370/420/450

_______________ Thursday - Shoulders/Abs _______________

Lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/15/17.5/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/12/12/12
6th Week: 10/12/12/15

Bent lateral Raises (Each Hand):
1st Week: 5/5/10/10
2nd Week: 5/10/10/10
3rd Week: 10/10/12/17.5
———————>  (Changed to slow reps, lighter weight)
4th Week: 5/10/10/10
5th Week: 10/10/12/12
6th Week: 10/10/12/15

Dumbbell Military Press (Each Hand):
1st Week: 5/5/10/10
2nd Week: 10/17.5/17.5/20
3rd Week: 15/20/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 10/12/20/25
5th Week: 12**/30/35/40 (** discovered we were supposed to be using a bar, changed)
6th Week: 15***/35/45/50 (*** Forgot to use bar, did dumbbells first set)

Crunches:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 35/20/30/15
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/15/15

Leg Lifts:
1st Week: didn’t add this till 3rd week
2nd Week: " " " " " "
3rd Week: 25/25/25/20
4th Week: Skipped.
5th Week: Skipped.
6th Week: 12/12/12/12

Side Bends (lbs each hand):
1st Week: Didn’t add this till 3rd week
2nd Week: " " " " " "
3rd week: 40/40/40/40
4th Week: Skipped.
5th Week: Skipped.
6th Week: 25/25/25/0

_______________ Friday - Biceps/Triceps _______________

Dumbbell Curls:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/20/20/20

Barbell Curls:
1st Week: 20/20/20/20
2nd Week: 20/25/20/25
3rd Week: 20/25/30/35
———————>  (Changed to slow reps, lighter weight)
4th Week: 30/40/35/40
5th Week: 35/40/45/30
6th Week: 40/40/40/40

Single Tricep Extension:
1st Week: 10/15/17/20
2nd Week: 10/15/17/20
3rd Week: 12/15/17/20
———————>  (Changed to slow reps, lighter weight)
4th Week: 15/15/15/20
5th Week: 15/20/20/25
6th Week: 15/17/20/20

Skull Crushers:
1st Week: 15/20/25/25
2nd Week: 20/25/25/25
3rd Week: 20/25/25/25
———————>  (Changed to slow reps, lighter weight)
4th Week: 20/25/25/25
5th Week: 25/25/25/32
6th Week: 25/25/25/25