The Joy of Changing Routines

This morning I woke up sore just about everywhere except my quads and abs. The soreness from the Ab Ripper X video faded about two days ago, and it takes some major weight and reps to make my mega-quads break down, so that wasn’t too surprising. It is, however, day two after my chest and back workout, so yesterday’s DOMS is still going strong, and now I’ve discovered that while the P90X Legs and Back workout is not so hot on quads, it absolutely blows out your bum, hams, and calves. Standing up and sitting down is going to be a chore for a few days. ๐Ÿ˜›

This is a good thing really. I think my quads have outstripped my other leg muscles in development due to my love of squats, my focus on running as my primary form of cardio, and the fact that I sit on a stability ball at work for 10-12 hours a day. I don’t think there is a single day during the week that my quads aren’t getting some form of passive workout because of my choice of chair.

With the pull-up bar problem resolved and three additional resistances tubes arriving tomorrow from Amazon, I might just start full-blown P90X next Monday. I tried to do a pull-up today at Gold’s and couldn’t even manage ONE lousy one. Not even ONE!

Okay, so I didn’t try until I’d already blown out my arms and shoulders with 10 sets of shoulder exercises, 7 sets of biceps, and 5 sets of triceps at maximum effort, but still…How humbling.

Clearly I need to get to work on pull-ups ASAP.

I’m going to hook up the Door Gym tonight since I get to keep it now, and try again when I’m rested. I refuse to be defeated by a stupid bodyweight exercise. ๐Ÿ˜ก

I’ll post another round of progress pics, measurements, and the P90X fit test results on Saturday or Sunday.

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Nutrition: 1600-1700 calorie low zig zag day

1: Proatmeal PWO combo–1/2 c. (dry) oatmeal, 1/2 banana, 1/2 t. honey and 3/4 scoop Myopro whey with 1 t. GNC Creastack
2: 3 oz. chicken breast, 1 c. steamed zucchini/squash, 6 oz. sweet potato
3: Peanut butter banana shake
4: 3×1 omelette, 2 c. spinach, 1 banana
5: Thai chicken salad with apple
6: 3/4 c. FF cottage cheese and large navel orange

Daily Supplements: multivitamin with iron, calcium 500 + D
Water for yesterday: 16 cups

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Workout:
8:00 AM Shoulders/Biceps/Triceps at the gym
3:00 PM 1 mile walk (4 mph / 15 minutes)

Optional: Ab Ripper X DVD

Training Details:
Shoulders/Biceps/Triceps (Start: 8:00 am / End: 8:54 am)
(Free weights and cables at Goldรขโ‚ฌโ„ขs Gym)

Warm-up – Treadmill walk/run at 4-6 mph / 0% incline / 5 minutes

2 drop sets x 10 reps each weight x 12.5 lb/10 lb – Dumbbell Side
Laterals
3 sets x 10 reps x 17.5 lb – Arnold Press
2 sets x 10 reps x 10 lb – Front Raise (Raise weight next time)
1 set x 10 reps x 17.5 lb

2 sets x 8 reps x 20 lb – Dumbbell Curl
3 sets x 10 reps x 15 lb – Dumbbell Concentration Curl
2 sets x 10 reps x 17.5 lb / 15 lb (~5 reps at 17.5, rest at 15) –
Incline Dumbbell Curl

2 sets x 10 reps x 45 lb – Barbell Lying Tricep Extension
3 sets x 10 reps x 60 lb assistance – Assisted Tricep Dip
2 sets x 10 reps x 42.5 lb – Tricep Pushdown

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The Awful Truth:
1. Stayed at target calories, but didn’t eat very clean for meal 6–Chinese take out at work (mmm…rice) and about 4 snack size candy bars.

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Brownie Points:
1. Got to the store and bought 7 dozen eggs, 16 lbs of naval oranges, 6 bananas, and a container of cottage cheese. The cashier was pretty astounded.

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Short-term Goals:
1. Reorganize living room as workout area.
2. Print out new 50/30/20 recipes.
3. Go to the bank.
4. Prep more meals 3 and 4.
5. Work on paper doll project.
6. Do thumbnails for 5-6 new prints.

16 thoughts on “The Joy of Changing Routines

  1. ๐Ÿ˜‰
    Please post unflexed and flexed biceps measurments.
    Ps. U know that U R realy beatutifull, don’t U?

  2. Hi,

    I was just wondering how sitting on stability ball is. It’s been recommended to me, but I’m so hesitant about it. And as I am too cheap to buy one and try it, I was wondering ๐Ÿ™‚

  3. Frank–Measurements right now wouldn’t be very accurate as I still have a bit of fat to burn off. I’ll include the measurements after a few more weeks of cutting.

    Alex–I’ve been sitting on a stability ball at work for over a year now. I started in March 2004 and promptly dropped 3 lbs that month without changing anything else about my diet or activities. It’s actually pretty normal after a while. I don’t miss having a chair back or armrests at all because I’m always typing at the computer keyboard. Someone asked me once if my legs ever got tired from having to “work” more each day, but I honestly don’t think I’ve noticed any fatigue at all.

    And when I need a break, I can lean back and stretch my back or do a few crunches to wake myself up.

    :mrgreen:

    Wal-mart sells them for under $12 for a 65 cm ball.

  4. your opinion: i started the bfl and am having a hard time getting my workouts done in the mornings (sleep problems) do you think that with me doing my exercises at night it will take longer to see results? The bfl talks about working out on an empty stomach?

  5. Vicky, I think the morning workouts recommended in BFL serve two purposes:

    1. Some research supports the idea that fasted morning cardio burns more fat
    2. If you do it in the morning, you don’t have to worry about it for the rest of the day and won’t be tempted to skip the workout when something comes up in the evenings

    That said, if you are missing workouts in the morning but can honestly devote an hour in the evenings to working out, I’d just switch to evenings. I read somewhere that the best time to work out is when you will actually DO it consistently.

    You are going to burn the calories and work the muscles through exercise no matter what time of day you work out. Whatever small fat-burning advantage you’d gain by working out in the morning will be nullified if you are too tired to really perform at peak capacity, aren’t getting enough sleep for recovery, or flat out miss workouts.

  6. Oh, another option is to do your cardio in the mornings on an empty stomach since that is your major fat-burning activity and only takes 20 minutes, and on weight training days do your lifting at night.

    That way you are maximizing the fat-burning on cardio days, and alternately providing enough fuel for your body to really max out your weight training on lifting days.

  7. Pull ups are tough, but that’s why they rock just like squats. If you need an assist to get started, try either coercing a partner to hold your feet, crossed at the ankles, to the sternum. A good training partner stand-in is an incline bench. You can place your feet at the top so that the entire chair of the incline is behind you, and it should be high enough for an effective spot.
    One other idea is to grip with your thumb over the top. This will help your back to pull more than your biceps/brachealis.
    Hope this helps.
    -JAK

  8. When you first started cutting I remember a post about you being hungry from the diet change. How did you get over that? Did you switch meals to more bulky meals by adding a lot of veggies? Did your body just get used to the lower calorie intake? Or a combo of both?

  9. I added lots and lots of spinach, cukes, and Romaine. Bulky meals like giant salads are a lifesaver when you can’t have many calories.

    :eat:

    I think the key is to eat calorie-dense but non-bulky foods while bulking so you don’t get too used to massive portions, and to switch to bulky but calorically-light foods like leafy greens when you are cutting.

  10. ooh, that’s brilliant! hadn’t thought of it that way, to eat non-bulky foods so as to not get used to big portions. I’m on a several month bulk (creatine arriving in the mail soon!) and was dreading the cutting portion even though I’m quite far away.

  11. I try to keep the volume of my meals about the same whether I’m bulking or cutting. People joke about their stomachs shrinking or stretching, but I think there might be some truth in it, at least psychologically. I know it’s hard for me to feel full when I just have a meal replacement bar even though it has the same number of calories as a big grilled chicken salad.

    On the other hand, when you have to cram down 2200-2500 calories a day during a bulk, eating six huge meals a day can get really tiresome. By the time you go to bed, you look like an alien baby has landed in your gut according to my sister. :eekb:

    Not exactly what you want to look like when you are heading out for a date or out on the town with friends, eh? :crazy:

  12. Maggie – quick question – all the MRPs and Protein shakes make me want to barf. Have you come across any that are drinkable? Any that are not sickly sweet and gloopy? Ideally I would find one with a neutral (or as neutral as possible) taste so that I can make my own shakes – I don’t think that I can stand shovelling any more sweet gloopy strawberry/chocolate/vanilla flavoured cr*p down my throat anymore! Please help me!
    :yuck:

  13. Hey Tomster, are you talking about basic protein powder or actual powdered MRP shakes like Myoplex? I haven’t found ANY powdered shakes I can stand yet. They all give me headaches and activate an uncontrollable gag reflex after only two sips.

    I’ve been making my own smoothies and shakes from either chocolate or vanilla whey protein for almost a year. There are a lot of recipes in the In2nutrition recipe PDFs I posted here:
    http://maggiewang.com/2004/09/09/lots-of-bfl-recipes

    One that I use regularly is the Peanut Butter Banana Shake:

    Peanut Butter Banana Shake

    1-2 c. ice
    1/2 medium banana
    4 T. fat free plain yogurt
    1/4 t. vanilla extract
    1/2 T. natural peanut butter
    1 packet Equal or Splenda (optional)
    4 T. vanilla protein powder
    1/3-1/2 c. water

    Put ingredients into blender in the order listed. Blend on medium high scraping sides as necessary until ice is crushed.

    You can sub chocolate powder or put in some baking cocoa to taste if you want to make a chocolate version. This is also a good place to dump in your daily flaxseed oil dose if you use it.

    Give that a try if you have the ingredients on hand. If you don’t care for the taste, you might not like the other shake recipes in the I2N file.

  14. Thanks Maggie – you’re a doll. I’ll give it a try (although using anything vanilla/chocolate/strawberry as a base is the problem I think – they are all sooooo sweet:tongue:
    I am still on a quest for something unflavoured, which I can blend with strong tasting stuff like watercress to mask the protein. But I need something unsweetened for the base. Oh well. I’ll let you know if I ever find anything.:roll:

  15. With all of the shakes you make, do you have one of those nifty personal sized blenders or a standard one? One thing that keeps me from making shakes is I dread the cleanup – blender cap, blender cup, blade attachments, plus all the little bit parts that keep me from blending off my hand! :wig:

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