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Post by Emma on Oct 18, 2013 10:31:53 GMT
Friday
HR 69 so high. Please don't let me die.
Sleep: 6 hours
Pre-WoD
Hot water with lemon
Banana
WoD
Wow, that was an experience. I wanted it to end so much. I actually slowed down to hope the time would end before I had to do more thrusters. But I finished the thrusters sort of unbroken. I didn't drop the bar but I rested heaps at the top of the thrusters. So tried. My legs hurt. My shoulder hurts. My wrist hurts.
Post-WoD
Still no green juice. Coconut water with scoop of magnesium powder.
Lunch
Veg and sweet potato
Open gym
5 x 10
Back extension
DB press from GhD
Mobility
Need to understand the difference between a back and hip extension better...
Dinner
Picante chicken with sweet potato
Snacks
Long black
NutriNosh
Protein shake
Banana
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Post by Emma on Oct 19, 2013 16:30:43 GMT
Saturday
HR 66, ok that's a bit better. I should see another Monday
Sleep: 9 hours
Pre-WoD
Coconut water
WoD
Back squats
4 Back Squat (High Bar)s, 70% 1RM | 55 kg
4 Back Squat (High Bar)s, 75% 1RM | 60 kg
4 Back Squat (High Bar)s, 80% 1RM | 65 kg
4 Back Squat (High Bar)s, 85% 1RM | 70 kg
Grace! 3:52 with 35kg. Felt a bit overwhelmed by the reps. Kept it neat, barbell style... Except they were all power cleans. Though I did not press out the jerks. I think I'll try Rx sometime soon.
BB Club
Snatch 5×1 80% all done at 32.5kg. Power snatched most because my hip is really hurting.
Clean and jerk 5×1 80% all done at 40kg. Proper cleans and split jerks
Sumo deadlift 1×6 80% 75kg
Post-BB still no green juice. Terrible.
RealFood protein shake
Banana bread with ricotta and honey
Long black
Also ate a NutriNosh bar while I was snatching. I think it helped.
Dinner
NutriNosh Bar.
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Post by Emma on Oct 21, 2013 8:17:04 GMT
Suggested calorie intake to attain ideal weight based on RMR
Protein (g) Carbohydrate (g) Fat (g) Kcal/Day
128-135 149-158 66-70 1700-1800
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Post by Emma on Oct 21, 2013 9:45:22 GMT
Monday HR 61 Sleep 8 hours Shoulders sore, feel sniffly. I think it's all the smoke and lack of sleep on Saturday. Pre-WoD Coconut water WoD Squats 5 Back Squat (High Bar)s, 65% 1RM | 52.5 kg 5 Back Squat (High Bar)s, 70% 1RM | 56 kg 5 Back Squat (High Bar)s, 75% 1RM | 60 kg 5 Back Squat (High Bar)s, 80% 1RM | 64 kg 4 rounds of: 8 Bent Over Barbell Rows 30 kg WoD - Jackie 11.20. About a minute slower than last time. I think my row was slow. Thrusters were really slow pace but unbroken. Not sure why I'm so slow these days. Post_WoD Coconut water with magnesium powder. I miss my green juice  Breakfast/lunch RealFood shake, pumkin and banana bread with ricotta and honey, long black And some food from the Suveran. Tasted like health food. Open gym 4 rounds 10 GHD press with 6kg DB 5 SP 25kg 10 back extensions 5 SP 25kg 10 GDH sit-ups 5 SP 25kg Forearm mobility. Excruciating. Went for a dexa scan. I need to lose minimum 5kg. Using CalorieKing to learn macros. Happy I have 53kg of muscle! Total body bone mineral density: 1.025 g.cm-2 (normal) • Total percent body fat: 26.3 % (recommended limits1 21% to 33%) • Central abdominal fat (sub-region R1): 0.372 kg – Low risk2 • Resting Metabolic Rate: 1711 kcal/day • In reviewing your current body composition your ideal weight is between 70.1 kg to 71.5 kg • To achieve your goal you need to lose 3.2 kg to 4.6 kg of fat tissue Suggested calorie intake to attain ideal weight based on RMR Protein (g) Carbohydrate (g) Fat (g) Kcal/Day 128-135 149-158 66-70 1700-1800 |
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Post by Emma on Oct 22, 2013 10:22:47 GMT
Tuesday
HR 67
Sleep 8 hours
Left wrist still inflamed and sore. I think it's a shoulder thing.
Pre-WoD
Coconut water
WoD Time: 8.34
20 Front Squats, 45kg (unbroken)
30 Box Jumps, 24 in (unbroken but slow)
40 Kettlebell Swings, 16kg (unbroken)
50 Wall Balls, 14 lbs (10/10/10/10/10)
Post-WoD
Coconut water with magnesium powder
BB Club
Snatch 8×3 - doing a proper snatch was killing my wrist so done as power snatches
1 x set @ 30kg and rest done at 35kg
3 position clean 6×1
2 sets at 45kg rest at 50kg. Sets 4 and 5 I threw the bar into my throat. Leaning back too much. Too me two times to learn that lesson.
Jerk 5×3
All at 35kg. Working on generating power and driving head through.
back squat 1×6 80%
10 reps @ 64kg. I think I had 2 more reps in me but knees going in a bit. And my legs are sore
I am thinking instead of tracking my food here as meals I'm going to track my macros. I'm trying to figure out how to eat within the dexa scan guidelines to help me drop body fat.
Todays macros. First number represents consumption. Second number represents the desired quantity. I have to work this shit out. This was hard to achieve. I ate 2 NutriNosh Bars to get me over the protein line, but ended up overdoing the fats. I will do this. My goal is to lose 5kg of body fat.
Fat
71.7 / 66g
Sat. Fat
31.8 / 10g
Protein
134.5 / 130g
Carb.
124.4 / 150g
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Post by Emma on Oct 22, 2013 10:32:35 GMT
Correction
Calories
Set Nutritional Targets
You have used 1473 out of your net daily budget of 1700 calories and have 227 calories remaining. 36% of the calories are from fat, 33% from protein, 31% from carbs and 0% from alcohol.
Fat
57.7 / 66g
Sat. Fat
27.8 / 10g
Protein
119.5 / 130g
Carb.
112.4 / 150g
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Post by Emma on Oct 23, 2013 11:41:49 GMT
Wednesday
HR 70 - getting high. Not feeling great.
Sleep: 7 hours
Pre-WoD
Coconut water
Banana
WoD
20 mins 42 secs | (4 mins 58 secs), (5 mins 21 secs), (5 mins 21 secs), and (5 mins 2 secs)
4 rounds, each round for time, of:
Run, 400 m
9 Deadlifts
12 Chest-to-bar Pull-ups
15 Burpees
Resting 3 mins between each round.
Did ring rows instead of pull-ups. Wrist is really inflamed and sore. 75kg DL were all unbroken, got heavy...
You have used 1231 out of your net daily budget of 1700 calories and have 469 calories remaining. 32% of the calories are from fat, 37% from protein, 31% from carbs and 0% from alcohol.
Fat
46.1 / 66g
Sat. Fat
12.2 / 10g
Protein
122.9 / 130g
Carb.
101.3 / 150g
Fibre
3.1 / 35g
Sodium
28 / 1962mg
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Post by Emma on Oct 24, 2013 10:20:19 GMT
Thursday HR 67 Sleep 6 hours Wrist forearm shoulder mobility was horrific. WoD Snatch Dropped 42.5kg because I couldn't stand up. But at least I know I can do it. BB Club 3 pos snatch 8 x 1 all at 30kg. Keeping it light and all as power snatches. Wrist soooooo sore C&J 5 x 3 Power cleans. All really light all 30kg SP 3 x 2 PB! Did 3 sets at 30kg and decided to try more. Did a double with 32.5kg, then a double with 35kg!!! You have used 1632 out of your net daily budget of 1700 calories and have 68 calories remaining. 30% of the calories are from fat, 32% from protein, 37% from carbs and 0% from alcohol. Fat 53.2 / 66g Sat. Fat 25.2 / 10g Protein 127.9 / 130g Carb. 146.9 / 150g |
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Post by Emma on Oct 29, 2013 10:37:40 GMT
Tuesday
HR 67
Sleep 7 hours
I will post the last few days later in the week. I'm busy with uni stuff atm. Also I am confused about macros. I am not sure about the dexa macros recommendations because they are based on doing an hour of exercise per week...
Pre-WoD
Hot water with lime
WoD
BS
Sets
5 Back Squats, 60% 1RM | 48 kg
3 Back Squats, 70% 1RM | 56 kg
2 Back Squats, 80% 1RM | 64 kg
2 Back Squats, 90% 1RM | 72 kg
1 Back Squat, 95% 1RM | 76 kg
3 rounds, each round for time, of:
Run, 400 m
6 Squat Cleans 45kg
12 Toes-to-bars
250m row
Resting 3 mins between each round.
20 mins | (6 mins 35 secs), (6 mins 45 secs), and (6 mins 40 secs)
Did I pass out half way through this WoD? Why was I so slow? My shin hurt a lot in the run.
Post-WoD
Green juice
BB Club
hang sn pull, snatch, sn pull 8 x 1 at 30kg. Staying light enough to be gentle on my wrist. I think I need a rest day soon. I may be accelerating my premature death.
C&J 6 x 2
3 sets at 40kg
3 sets at 45kg
jerks. Ugh.
BS 6 x 2 65% 55kg.
Feeling increasingly tired and unwell.
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Post by Emma on Nov 25, 2013 6:50:57 GMT
It's been a while since I logged my work and food. I was logging macros for a while. But I have decided it is too unhealthy for me to obsess over food to that extent. I spend too much time thinking about and worrying about nutrition as it is. But on the other hand my diet has become heavy in cake and NutriNosh, which is not ideal. And I have been injured for the last couple of months, which has been frustrating. Oh well, enough whining.
I'm not sure what highlights I should note. I have been working on GHD leg curls and back/hip extensions. I think these have made a difference to my BS. And deadlifted 107.5kg on Saturday. I wasn't feeling good, and decided not to indulge my own patheticness and lift.
Monday 25 November.
Back squat DB row super sets 5 rounds
2 x 65kg BS
5 x each arm bent-over row 12.5kg
5 rounds
10 x GHD sit-ups. With Giulio's advise on using more hip drive
1 x 5 second negative pull-up. The fat bar was hurting my wrist so changed to thin bar.
Strict BD press 12.5kg 5 each arm x 2 rounds. Ran out of time to finish and I wanted to chat a bit too.
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Post by Emma on Dec 3, 2013 10:15:34 GMT
Tuesday
Feel like crap after a few days of drinking copious amounts of cuban rum, scotch, and baileys. Didn't get more than 3 hours sleep Friday, Saturday and Sunday nights. Slept well last night though. It was hard to get out of bed this morning to WoD.
I was being careful of my wrist all weekend but today I am in pain. So I did power cleans in the WoD, which I have found much more comfortable than cleaning. And I stayed light at 35kg and dropped each rep rather than lowering down. So that was fine. Did a row for 50 cals instead of burpees.
BB Club
Snatch
I sat on 35kg. The second snatch went up so fast and smooth. That makes perfect snatch number 8. 992 to go! Woohoo! Oh and I used hook grip for the first time on the snatch.
Clean
Worked up to 50kg, have to stay light in case I catch the bar wrong and hurt myself.
Sumo deadlift 5 x 1
1 x 75kg
1 x 85kg
1 x 95kg
1 x 100kg
1 x 105kg
Used straps. Felt much easier than at the start of the program. I think I kept my knees out.
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Post by Emma on Dec 5, 2013 10:43:11 GMT
Thursday BB
Wrist still an issue. Had an adjustment today and seeing physio on Monday. And my abs really really hurt. So many GHD. WoD was tough.
Snatch balance 5 x 3
sets 1, 3, 4, 5 at 25kg. Set at 30kg hurt my wrist on the rep I caught a bit funny.
Behind neck jerk 5 x 1
1 x 35kg
1 x 40kg
1 x 45kg
0 x 50kg (press out)
1 x 45kg
Back squat instead of front squat 5 x 2 @ 60kg
Felt heavy today, core feeling weak.
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Post by Emma on Dec 9, 2013 6:23:02 GMT
Inner West Squat Club!
Feeling exhausted.
Snatch 4 x 4 a done at 25kg with hook grip. Played around with keeping hook grip on or releasing at the turn-out. I prefer to release the hook grip but with multiple reps it's easier to keep it on. Lost one n front and nearly lost a couple behind. Jumping too high and wasting time I should be using to drop. Wrist sore now after the snatching (5.20pm)
Squats 6 x 6 65% 53kg.
Did BS instead of FS. Actually wasn't too bad. First set was the worst. Then the rest were about a 7
Clean pulls
Kept squat weight.
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Post by Emma on Dec 12, 2013 10:09:29 GMT
Inner West Squat Club II
Second physio visit today. Made a massive difference. I can front rack!!!! Managed 15 OHS in a row. It was only 25kg but still a bit step.
Hang clean 4 x 4
Started with first set light and power cleaning at 45kg. The rest was at 50kg full cleans for the first time in a couple of months! They were terrible. Pulled the bar too far out. I was focusing on finishing my pull and everything went wrong. Didn't fail any lifts though. And I am really happy to see improvement and the pain was minimal. Stoked.
Back squat 7 x 5 70%
Used Di's 70% which is bigger than mine. All sets at 60kg.A couple of sets were snappy. The rest were more awkward feeling than heavy.
Snatch pull 3 x 3
55kg. I think I suck at these. I wish I could snatch this weight.
Ate cake today. It was nice. And it made me think about what my goals are. Is body fat relevant to me? Sometimes. And cake isn't adding anything to my health, I don't need extra calories. And if I do I should really eat other whole foods. What are my health goals? I don't know. The last couple of months everything has been on hold with a sore wrist. I need to have a think.
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Post by Emma on Dec 17, 2013 9:50:24 GMT
Monday performance of Saturday's BB Club (after the jumping lunges)
Behind neck jerk (I like these) 4 x 4 @ 35kg all fairly effortless
Front squat 8 x 4 @ 75% alternated between front and back squat because my wrist was getting sore. Did my special wrist exercises between each set.
Clean pull 4 x 2 @ 55kg - probably just too light
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