Weight Loss, Life, Motivation and Random Stuff
- Thread starter Jenniquest
- Start date
- Status
Jenniquest
New member
Back in the day, when I was really into lifting, all I did were back squats and never did fronts because I also hated them!
Truth be told, if I were not having the shoulder issue, I would absolutely be doing back squats. But on the bright side, since I have never done them, it will be something new for me and I may develop in a different way than before. Just have to see what happens! ----------------------------
Weight 196.2
So yesterday I was sleep deprived, and for dinner I had 3 slices of Dominoes cheese pizza. However, I looked up the cals on MFP and worked it into my daily target of 1350. Actually, I kept the target at about 1200 because I wasn't sure if the calories were accurate or not and figured better to go lower than higher. This morning, I was up a bit on the scale. I'm not freaking out about it. I was feeling somewhat guilty about the pizza, though - even though I fit it into the cals. So I had to give myself a talking to, which went something like this: "My goal is 1350 cals a day. I can eat whatever I want in those 1350 cals, just as long as I stay in the range." Because really, the end goal for me is to be able to eat whatever I want in moderation.
The extra carbs helped me sleep like a baby too. 8 hours. Woot!
Today's plan is cardio. 30 minutes on the Scare Mill. God help me.
Jenniquest
New member
Very moody, indeed!
-------------------------------------------------------------
Today was cardio.
30 min scare mill
30 min walk on track
Scare mill for 30 was not as bad as last time, even though I was going faster and doing more intervals and double steps. Guess I am improving! Don't get me wrong, though. It still sucked.
Calorie goal - 1350. No pizza.
Jenniquest
New member
I know, right?! It's like having an inner bully that wants to criticize me for not eating like a fitness model.
Feeling guilty about certain foods, despite staying within your calories, is a dangerous mindset & one I'm guilty of too. If it was every day & your calories were mostly unhealthy, then it's not a good thing, but once in a while, it's fine.
You are doing really well Jen
Thanks, cate
It's hard sometimes - well, I am hard on myself. I have to be really aware of my thinking when it gets like that and correct it. Okay, so I have a question. How do I figure out my 3-5 RM from the higher reps I've been doing? I'm thinking about doing one set of 5 reps of a heavier weight for some lifts, like deads, bench, presses, rows. Not front squats because I'm still learning the mechanics of that lift and trying to get form down.
I found this site ... does it seem accurate?
http://repmaxcalculator.com/
not a bad calculator, also take a look at http://www.exrx.net/Testing.html
but for developing training loads at different rep ranges it helps to understand prilepin's chart
but for developing training loads at different rep ranges it helps to understand prilepin's chart
Jenniquest
New member
Thanks for the info. Here's the chart -
View attachment 25106
So basically, I would like to be at the 55-65% starting out. This means I will lift 65% of my 1 RM for up to 6 reps per set with my total reps in all sets equalling about 24 - give or take a few. If I do six reps each set, that would mean 4 sets total. Does that sound right?
I will probably need to do some test sets on most lifts since I've been in the 10-15 rep range thus far.
Jenniquest
New member
yes, that is basically it, however in the three-4 rep area you target strength more than the 5-6 rep range which builds more muscle size. Most of the training programs you find online have a basis in this chart from the famous Russian weightlifting coach.
Jenniquest
New member
Weight 195.6
Workout:
View attachment 25110
A few changes!
1. I have added hip thrusts. They are light but I will keep them light for a few more sessions until I feel like I've really got the form down.
2. Upped weights on deads. I got 5 on 115 but felt my form slipping and think it might get really bad if I were doing 4 sets. So, I will start on 95 x 6. The approach I am going to take with these is decreasing the rest period between sets each session until I'm down to 45 seconds between sets. Then I'll up the weight again.
3. Feel like I could definitely squat more weight, but front squats are still new to me, and my shoulder is still bothering me, so I'm sticking with high reps on these for now. May add an extra set next time.
4. Increased weight on leg press. Will be doing 120 for all 3 sets next time.
5. Increased weight on incline curls.
I have an appointment on Monday with the orthopedic about my shoulder. I may hold off on increasing upper split day until I find out what he says about it. My orthos name is Dr. Furr. I don't know why, but that cracks me up!
Eats: Doing good and staying under calorie goal. Coming in today at 1349. I am tracking and measuring everything. I even weigh my potatoes! Found this TDEE calculator and this is where it says I'm at with the activity set as "very low" - so, it does not count my gym time.
View attachment 25111
According to this calculator, my maintenance calories, with "very little" activity are 2506. That actually does sound about right to me. What is odd to me is that I need a pretty big deficit to see the scale move. Tomorrow will be one week on 1350 cals, and I have dropped about 2.5 lbs, but even that seems kinda low considering most people drop a lot of water too the first week? Maybe I am overthinking it? I'm just going to stick with the 1350 for 4 weeks and see what happens.
Workout:
View attachment 25110
A few changes!
1. I have added hip thrusts. They are light but I will keep them light for a few more sessions until I feel like I've really got the form down.
2. Upped weights on deads. I got 5 on 115 but felt my form slipping and think it might get really bad if I were doing 4 sets. So, I will start on 95 x 6. The approach I am going to take with these is decreasing the rest period between sets each session until I'm down to 45 seconds between sets. Then I'll up the weight again.
3. Feel like I could definitely squat more weight, but front squats are still new to me, and my shoulder is still bothering me, so I'm sticking with high reps on these for now. May add an extra set next time.
4. Increased weight on leg press. Will be doing 120 for all 3 sets next time.
5. Increased weight on incline curls.
I have an appointment on Monday with the orthopedic about my shoulder. I may hold off on increasing upper split day until I find out what he says about it. My orthos name is Dr. Furr. I don't know why, but that cracks me up!
Eats: Doing good and staying under calorie goal. Coming in today at 1349.
I am tracking and measuring everything. I even weigh my potatoes! Found this TDEE calculator and this is where it says I'm at with the activity set as "very low" - so, it does not count my gym time. View attachment 25111
According to this calculator, my maintenance calories, with "very little" activity are 2506. That actually does sound about right to me. What is odd to me is that I need a pretty big deficit to see the scale move. Tomorrow will be one week on 1350 cals, and I have dropped about 2.5 lbs, but even that seems kinda low considering most people drop a lot of water too the first week? Maybe I am overthinking it? I'm just going to stick with the 1350 for 4 weeks and see what happens.
C
Carla Dawn
Guest
Jenniquest, Man you are motivated!!! … and motivating!! I hope I get to where you are because, at this moment, you are my hero!!
when working in the lower rep ranges, rest times need to be longer.
When lifting heavy in the lower rep ranges your muscles use the ATP-PC energy system, after an intense set 30 seconds rest only restores 50% of that energy supply, after 5 minutes it is usually fully replenished, and if working at around the 95% of 1 rm range then 10 minutes may be needed to recover as the CNS needs to be taken into consideration. At the higher rep ranges 10 and above your moving into using the lactate energy system to provide the energy.
When lifting heavy in the lower rep ranges your muscles use the ATP-PC energy system, after an intense set 30 seconds rest only restores 50% of that energy supply, after 5 minutes it is usually fully replenished, and if working at around the 95% of 1 rm range then 10 minutes may be needed to recover as the CNS needs to be taken into consideration. At the higher rep ranges 10 and above your moving into using the lactate energy system to provide the energy.
Jenniquest
New member
Thank you so much!! I started back in Nov and have progressed since - the progress is what motivates me!
It feels great!! I really appreciate the wealth of information you have. I think next time, I will try the 115, but give myself 5 min rest between sets. I was doing about 3 mins today, maybe less. It makes sense, though, that this type of lifting requires more rest. Thanks for all of your help so far!
Brent Loewen
New member
Love the pupp pic.
You keep up that workout and diet regimen and the results are sure to come, and quick! That is excellent. Truly!
You keep up that workout and diet regimen and the results are sure to come, and quick! That is excellent. Truly!
Jenniquest
New member
-Cory-
Well-known member
What TrueSylver said about rest is very important. If your doing more weight, you need to rest for longer. I generally rest for like 2 or 3 minutes between sets. Sometimes more like 5-8 if the lift is really heavy (for me).
Also, do you do any warm up sets, or just go straight into your work sets?
Also, do you do any warm up sets, or just go straight into your work sets?
Jenniquest
New member
I did a set of deads with just the bar for a warm up, but maybe that's not enough? Other lifts I go right into the set, but I have been doing lighter work so far and high reps, so I haven't really felt like I need a warm up set, if that makes sense?
- Status