Just_Moe’s BodyBlog

Legs minus hamstrings 

Rack Squats bar 1.5" above my belly button.
135×10 WU
185×10 WU
225×8
225×10
285×8
315×0 DAMN! I tried too. Hamstring really wanted to help so I gave up.

Super Set Step ups and BSS
bench height
3×10
3×10
3×8

Light night because well…I am starving to death….

day 29 down 12 pounds.

Ok a couple of things I wanted to leave here for the record:

1) I have eaten one avocado MINIMUM daily.

2) I have weighed EVERYTHING I have eaten this entire 29 days.

3) I have not missed any planned workouts. I have gone very late to the gym and worked around new injuries.

4) I have gone to restaurants 2x while on the diet and have not swayed from my macros or caloric prescription.

5) I go to baseball games 2-3x a week where fried dough, home made french fries, hot dogs and other "treats" are sold. I bring no money and I take a drink with me.

6) I have journaled ALL of it and tracked it diligently.

7) I made my WANTS into actions and I created direction for my actions that are clear, concise and science based.

8 ) I have not wandered from my plan despite being tired, hungry, or weak in my lifts.

9) I envision me at my goal each night as I fall asleep or when lifting something heavier than I feel like I can lift or on the intervals I just have no energy to do but still do them.

10) Failure at this is not even a thought to me.

We have a new pup and this thing is harder than a new baby! She has to pee about every 30 minutes…night and day!!

Feeling "plump" today but it is humid as hell out right now…ok hell is probably not humid, that is probably very dry heat..so humid as the steam room in the retirement golf course  men’s locker room….see THAT would be uncomfy, so better analogy.

I like rest day because I can up the fat and eat tasty sirloin and avocado recipes…..

Tomorrow I am adjusting my program to not do DL anymore until the hamstring heals. I have been writing and rewriting the program to leave out hammies and still PULL on things…Maybe i will try silly bb’r things like shrugs etc.

ok legs tonight which is a JOKE since my left leg is all jacked up. I tried squatting..no. I tried narrow feet squats, again no.
I did 4 sets of Bulgarians
90×8
90×6
90×6
90×4
zero rest. I was really just switching legs back and forth till I could not do it anymore.

Leg Press *narrow and low like the pants on an emo teen*
200×12
200×10
200×8
Rest was 30 seconds

I tried to squat again after and again…no.

So…any ideas for leg work with a strained hamstring? I was really frustrated. It is funny too because I was all sweaty etc…but it was not what I WANTED…..

I kept carbs under 100 today, guess that is a good thing!

Oh and a side note because of new puppy and baseball I did not get to go to the gym till 9 p.m.
Point here is, despite injury and time getting all messed up to go…I went! I also planned my eats to accommodate for an injury. Little events in life should NOT stand in the way of your goals in a program. There is no exception if you make the choice to JUST DO IT ($1 to Nike)

Aside from the 4 ounces of animal crackers it was wheat free which was a big goal hit. The amount of food I had to eat was insane to keep carbs high and protein fat lower!

Here are my notes from yesterday for eats:

+1048 (21919 down in 23 days= average daily deficit of 953 cals=6.25lbs)
ok so 597 carbs=1791 grams of fluid which is 3.75 pounds sooooo…….let’s see!!

AND as it turns out the scale WAS up 4 pounds today. I thought that was very interesting and satisfying for my number crunching compulsion.

Now here are todays notes *seriously this is very geeky of me,,,you may want to just move along*

-1279 cals deficit today (total down 23,198= 6.6 pounds) Interesting I carbed up to refill my muscles and my numbers should equal 6.6 pounds loss on the actual scale. My loss is 7 pounds, so only .4 pounds off (in my favour) which means my maintenance is above 2800 cals as well. ( I AM A BEAST LOL)

So….I am on for another 3 weeks before I refill them again..I need to remember popcorn and candy corn DAMN IT! Rice crispy treats by the dozen gets OLD!

If you made it this far…um Futurama is on TV….

Sumo DL (off the floor)
135×10 WU (this felt heavy and I was puzzled)
185×6
225×1
225×6
285×0 DAMN
285×0 COME ON AND MOVE!!!
245×2
eff off….whore bag DL…I was really feeling drained! I had no energy to do the lifts…I will blame it on the 405 rack squats the night before because …OR and I bet this is it..I cut a bad paper cut on my thumb this morning when I was ripping open the rice crispy box….paper cuts hurt.

RDL
10×135 for SPEED
12×135 for POWER *growl etc*

Now…the good mornings….a simple 4 reps in with only 95 pounds and half way back up I felt a weird pop in my left hamstring. It felt like when you pop your knees…only well, there is no joint there, now is there? So I walked to the rack and set the weight down. I tried to put weight on my leg and it wanted to give out…WHAT THE HELL!?!?!?

So, my muscle pull in my left hammie that I had a few weeks ago is now FAR worse. I cannot straighten my leg without pain and walking on it hurts too….I am a ‘TARD!!

However I gave myself a note for it and excused myself out of HIIT WOOT FOR THAT TOO!! LOL

I am up to 4oo carbs right now with 200 more to go.

Ok Tonight we just messed around at the gym because we have heavy DL tomorrow and did not want to over tax anything too much.

So we did those cool cage squats!!

135×10
185×8
225×6
315×4
405×2

WOW! Ok fun! I will also say that the benching curling elitists DID give us puzzled looks..I am so sure they were thinking " do they even KNOW how to squat?"
My ears popped on the 315! On the 405…I had to try 3x to get my body to KNOW it would move. Even tho i did 2 at 405 I still found the 315 to be more quad/glute intensive.
When we do them again we won’t mess around warming up so light, that was just silly.

I am all shopped for the carb up tomorrow.
Angel Food cake
flavoured rice cakes
FF cream cheese
raw brown sugar
refried beans
FF corn chips (olestra loaded LOL)
couscous
rice crispy treats MINE!!!

So…600 grams of carbs are GOING DOWN BABY!!! I am so looking forward to it I want to go to bed now so I can wake up tomorrow to eat!

Ok todays workout!

Incline Bench
bar x12 WU
95×6
125×1
115×6
135×1

I hate the bar so much..I want to throw it, kick it, run it over..throw all it’s things out the window while screaming[i]I FAKED I T EVERY TIME!!![/i]
So
DB Incline
50 x10 BECAUSE I LOVE YOU MORE!!

Bent Over Barbell Rows ( do you like how I capitalize each word ?)
135×6
155×2
145×6
175×1 I tried for 2, got it half way..held it there for a very dramatic gritted teeth pause and nope…set it down
135×10

Supine close grip Lat Pulldown
140×6
150×4 DAMN YOU I WANTED 6
140×4

Hammer Shoulder Press
70×10
70×8

HIIT!!! The whole workout I was trying to talk myself out of cardio tonight. I DO NOT WANT TO WAH WAH…..loser..lazy assed loser…

So…60 sec warm up 30/60 for 4 intervals and 12 minutes steady state after at high intensity..not low intensity, not moderate intensity but I left salty sweat stains on that gym floor that will be fossilized here long after my people have left this planet. THAT is what I get for not wanting to do cardio!

Nothing too remarkable to report but a solid workout I think….

I will start updating my blog here….sorry! (they send emails asking where you are when it has been too long….like a fishermen’s wife!)

So Workout for May 26 2008

OK! Totally carb depleted but loaded 50 grams of carbs before the workout

Squats  (back)
95 WU
135×6
185×1
185×6
205×2
185×10
135×12

WOW!! Ok I am trying squats on my back again after about 8 mos break….I am blown away…knee pain NONE!!! NONE!!!!!!! If you knew me for a while you would know how astronomical this is for me. I am really excited to have squats back!!! I think the wave loading is helping me not be afraid of the weight to add as well.

Bulgarian SS with Step Ups
S.S.#1- Bar x12 each leg
S.S.#2- BWx15 each leg
S.S.#3-  BWx15 each leg

Back Extensions
2×15xBW

WOW!!! Ok I am really loving this workout. I had a great time….beat the shit out of my back because we used no pad etc.
My son fronted 265 WTF!?!?! FRONTED 265!! Nice and deep too..if we had the gym to ourselves I would have grabbed a video of him!!

Pull and Holds

So it went down like this….
18" DL
WU 135×12
225×8
(here is where I went ****ing wrong)
Normally I would do 285 and then 315 and then see what I could handle..well I had my son with me and a friend was talking to me so I loaded
315-miss WHAT!?!?!?! OK no really WHAT?
315 again missed…OK PISS OFF!!
I walked away, walked around…came back and STILL COULD NOT LIFT IT!!

I honestly had no idea why and was feeling pretty violent…I wanted to throw the cage and kick the plates around…instead I went to do lat pull downs and contemplate why I missed a friggen puny  candy girl 315…

Lat Pull Down
120×9
120×1 held for 60 seconds mid return
120×8
120×1 held tight to me for 45 seconds and s-l-o-w-l-y returned it to the top. I took about 20 seconds on the negative and it made me shake and sweat and feel dizzy. I therefore now deem this my Mr G hold. (in dedication to my Mr G)
110×5
110×1 Mr G Hold

Seated Rows
90×12
90x Mr G hold
110×10
110×1 Mr G hold
110×6
110×1 Mr G Hold

Ok these holds make all the difference for me in this. However I need to work on pulls and holds I thought it would be applicable come June. Of course I am partially insane so this could be a waste of time as well.

My hands are bruised….

driving home I was thinking about that damn 315 miss. I called Mr G on the phone to complain and he asked me the golden question. "Were you warmed up enough."
Ok no. I want to go back and do it right..and I cannot.
*shaking fist* I will see you next week 365….315 will not keep you safe forever!!!!