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Dropped a couple pounds. I kept the calories really low yesterday. Ended up being just over 1200 (I didnt workout but logged 16K steps at work). I went to the gym today! Ended up being deadlift day 😀 I wanted to see if my max was the same with conventional verses sumo style and I deadlifted 115# 2 reps! I couldn't feel my glutes working at this weight. So i dint't push it. The sumo style is slightly easier for me. My quads are stronger than my glutes. I plan to do both styles to hit both glutes and quads. Treadmill 5 minutes Warm up upper and lower body foam rolling Banded squats and crab walks (I could tell that my quads were not going to be ready to lift heavy do I decided to do deadlifts instead of squats) With easy bar: Romanian deadlift 30# 15 reps RDl 40# 3X6 With real bar: 45#: 2X5 55#: 2x5 65#: 2X5 75#: 2X5 (75# sumo style 5 reps) Conventional Dl 85#: 2X5 Conventional 95#: 2X5 Conventional 105: 1X5 Conventional 115#: 2 reps
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72,7 kg
Tot nu toe verloren: 22,1 kg.
Nog te gaan: 0 kg.
Dieet gevolgd: Redelijk Goed.
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1611 kcal
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Vet: 38,85g | Eiwit: 117,71g | Kolhy: 207,56g.
Ontbijt: Sour Patch Kids, Peach, Optimum Nutrition Micronized Creatine Powder, Optimum Nutrition Pre-Workout, GNC Pro Performance 100% Whey Protein - Banana Cream, Integrated Supplements Whey Isolate Protein - Vanilla. Lunch: Plum, Great Value Extra Large Eggs, Thomas' Hearty Light Multi-Grain English Muffins, Quest Chocolate Milkshake Protein Powder , Great Value Light Cream Cheese, Cucumber (with Peel) . Diner: Sweet Potato , Wegmans Pepper & Onion Blend, Skinless Chicken Breast. Snacks/Andere: Oscar Mayer Lean Beef Franks, Panera Bread Artisan Ciabatta, Panera Bread Chocolate Chipper Cookie, Isopure Infusions Citrus Lemonade. meer...
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Gewichtsafname van 7,0 kg per week
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 Reacties
Thanks Dawnie. I vote for pics soon, too!
17 jul 19 door lid: TomLong
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Great job, Dawnie! Congratulations!
17 jul 19 door lid: GardenOfHeeden
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😂😂😂 No thank you on the muwashi 😆😆 I also just called it a diaper 😜
17 jul 19 door lid: CrashtestDawnie
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So the only parts of my body that are legitimately sore are my traps, right hip flexor, and my damn knee. I thought my hamstrings were gonna be killing me but they are just a bit achey when I go into a squat 👍
17 jul 19 door lid: CrashtestDawnie
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I have a question??? Do you guys do a day of conditioning? And cardio? Like on a weekly basis?
17 jul 19 door lid: CrashtestDawnie
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17 jul 19 door lid: Terrapin12
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No matter where I am at, I typically take a day for LISS....swimming more, walking more, etc. Lift 3-4 days when I highly motivated, cycle 3-5 days most weeks. Then again, if I wear a fitbit does it still count my hair wash as LISS? Hmmm.....Also, while not critical it is probably a good idea to fit some easy weeks in around or about 5-6 weeks back. I'm just spitballing though. Easy week=less then usual, dial it back to ramp it back up.
17 jul 19 door lid: Terrapin12
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@CrashtestDawnie - Seriously, I take "Nutricost Pure L-Leucine Powder" before or after my workouts. The taste is horrible so I mix it in Gatorade and vinegar extract.
17 jul 19 door lid: adefwebserver
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@CrashtestDawnie - The Isopure Amino Supplement, with BCAAs that I saw had a "BCAA Blend" of 5g, but, I am not sure that is the same as taking 5g of just Leucine. I am just sharing my own experience from my 50 year old body when lifting weight and running. After I started taking the stuff the 'next day soreness' is gone.
17 jul 19 door lid: adefwebserver
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@chrisw77 - No problem :)
17 jul 19 door lid: adefwebserver
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Lol thanks for all the advice I appreciate it and yes to research!! 😍😅 The reason I ask about the conditioning and cardio is because my trainer friend says I need to add a full day of both. I feel like 20 minutes of warming up is almost enough to suffice. I did notice while in NC (a much higher elevation than Miami) that I was seriously winded when hiking. Usually I would be upping my cardio right before vacation. I didn’t do that this time... 🤔
17 jul 19 door lid: CrashtestDawnie
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Oh and the knee sleeves I bought were really tight on my calves 😑 I’m going to order some wraps instead
17 jul 19 door lid: CrashtestDawnie
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Lol the cardio predicament. No you don’t need it. You get your heart work with lifting. I do 10min/elliptical to warm up before, that’s all.
17 jul 19 door lid: velvetee
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Yeah, it’s just your choice. 10 min elliptical then directly heavy stuff. My workouts are short anyway.
17 jul 19 door lid: velvetee
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Chris she believes that you shouldn’t just be strong but fit as well 🤷♀️ I will just stick to my regular amount of warming up I’ve been doing (which is a good 15+ minutes). I read on bodybuilder.com about the pre exhaustion. I think that in a way, I’m doing that now. Ppl generally start out small and increase the intensity. Maybe that’s not the same though 🤔 Bodybuider also says the method is not good for beginners. Because of over training
17 jul 19 door lid: CrashtestDawnie
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Well I will gladly skip the cardio for the most part 😬 and I will be sure to include moves that support my main movement in my warm ups. In a couple of weeks I should be done figuring out my plan. Hopefully tomorrow morning I'll be able to get in the gym! I have not been sleeping well 😑
18 jul 19 door lid: CrashtestDawnie
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Can’t agree more on that, Chris is right!
18 jul 19 door lid: velvetee
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@CrashtestDawnie - I just got back from the gym. It was your fault, all your dead lifting made me go... 👍🏾
18 jul 19 door lid: adefwebserver
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Yay!! 💪💪 Thats great! I love the gym now and can’t wait till I get to work on building some muscle! This week has been chaos and I still have not been!! I’m so behind 🙁
19 jul 19 door lid: CrashtestDawnie
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