today:
-10 min core
-cleans: 1x3 @95, 1x2 @105, 5x2 @110 (NEW PR WOOOO!!) 2x2 @105
-elliptical up and down hills for 35 min.
Felt good doing the cleans, much better than last time. Was wearing new black under armour which always gives me a little extra confidence I did all this after having dinner so I had plenty of energy.
I will list my food if there is interest. I know my diet was a lot better a couple weeks ago but I just get these notions in my head that are tough to shake.
Also concerning diet- I have been going back and forth about ZMA, not sure if I want to take it or not. I have some now but I am a little afraid of it, I just feel weird taking pills from a bottle with a huge ripped dude on it. It recommends 2 per day for women, I might start with 1 a day (probably when I get back from vaca after next week) and make sure that I don’t die.
Kras with your diet I bet you will see big performance improvements if you follow the guidelines Clemson posted. Your food intake levels are dangerously low considering your training schedule. I am not kidding about this…
Kras- Clemson is right & knows what he’s talking about.
As for zma… & all supplements, you have to look beyond the label & look at what the ingredients are (same as “real” food… read it before you take/eat anything) it’s Zinc, Magnesium & B-6.
The marketing guys need to appease the gronks in the gym that have this thing about getting big (you will not) but you need to see beyond that & decide what your body requires. I have been tested many times on zma & have not had a problem. As far as the benefits, you have to see what are your specific needs are & plan out meals/supps, etc. It’s time consuming but beyond worth it to benefit from all the hard work you are doing.
-bench 2x6 @85, 2x6 @80
-shoulder press 4x8 w/25’s
-dips 1x15 (NEW PR!!), 1x14 (still beats old PR), 1x12 (ties old PR)
-pushups 3x4, 4-4-4 tempo
-DB bench 4x8 w/30’s
I had a ton of energy today, I was going along doing my workout and caught sight of a mirror and realized that my upper body looks a LOT stronger and the difference from a month ago is amazing. This made me so happy I almost started to cry (and then felt really dumb :o ) but I had an energy rush and got motivated to finish up strong.
Because of time constraints I couldn’t get a swim in as I had planned, so now I am bouncing off the walls because I desperately want to go for a run just to use up the extra energy but I am being GOOD to my ankle and settling for being over-enthusiastic at work. I picked up my hydrocortisone cream (10%) as well and will use it for the first time tommorow morning.
I have this giddy, pure feeling and it’s awesome and I don’t want to mess with it but I know I should go eat something…
went to phys. therapy and did ultrasound with the hydrocortisone stuff, then some massage. comparing mobility of the two ankles, the injured one is MUCH more rigid than the other one- its range of motion is far less, I think as a result of the injury, not a cause of it. It’s kind of sore now, but a good sore… so now to ice. I’m meant to do stretches and range of motion for it, and once I stop feeling pain with resistance I can do strengthening.
Working for 6 hours today, might do a tempo-related workout afterwards.
You say that like I had a choice!! Sure I guess technically I did, but considering the different coaches, the politics, me being captain, the pressure to have options for states, all the BS… that choice wasn’t really a reality.
My jr year indoor- sure you don’t HAVE to cancel your trip to france and you don’t HAVE to run on a hamstring with tears in it, but you know… we can’t win without you. :rolleyes:
No means no. No HS coach can make you run injured…and yes you did have a choice but you gave in to pressure. Your ankle is a MAJOR problem, career ending in my opinion and it looks like another case study. Stay off it.
My ankle is HUGELY improved from the end of the season and is getting proper treatment and there is nothing at all from all the trainers, doctors, and therapists who have looked at it to indicate that I’ll achieve anything less than a full recovery.
If it were a bone chip that would be a different story, but it is only a matter of tendinitis, which was unobstrusive enough that even a month ago, BEFORE treatment, even you couldn’t tell which ankle was the injured one.
I HAVE been staying off of it and it WILL get better and I am not going to let a fairly simple ailment end my career!! That is insulting. How about a little goddamned faith? :mad:
went on the elliptical up and down hills for 40 minutes, felt really good. could not feel my ankle until the last minute or so (I was keeping track) when it started to feel tired, not painful- so i’ll ice and elevate.
had a decent-sized dinner- I feel kind of ick but i’m sure all of you will be pleased.
On a better note- williams is giving me even more $$ for school- I got a statement in the mail that put a smile on my face… this year will cost me exactly $3,145 So that takes away some stress!
When a swimmer asks me what shoulder is bothering them I say I don’t know because I don’t have MRI eyes…the point is that you must be vocal what happened. The system used you and now you have a tendon that is overloaded. Write a letter…right now a 8th grade girl is running near the lion’s den and could be the next victim.
I didn’t mean to hurt you…but I must scare you since fear makes athletes want to get back too soon. Simple ailment? you cant run period. The river that made the grand canyon wasn’t impressive…over time though. I have faith that you will buy into the regeneration…what happens in the fall in college? when the big bad wolf asks you to train through it an be tough.
see my last post? ice and elevation… I am trying to be responsible. Knowing me, it’s got to be someone VERY powerfully convincing to get me to stop running. You see what is happening with my diet- I start to freak out when i’m not running, it’s a risk I’m a little afraid of.
Even so, I have trust and I really am committed to recovering or else I would have kept running anyway, not bought ZMA, and I wouldn’t be spending hundreds of dollars of my own money on massage and phys therapy and the podiatrist and acupuncture… etc etc.
speaking of recovery how is the flexibility manual? do you need a visual aid?
Maddame Butterly…remember her at the Danger Room? She got the gig since she does yoga with Karen. Yo got the looks but you were a few weeks late.
Injuries…
Remember the pride of my program? He felt a twinge in his shoulder and I kicked him out of the pool and drove his butt home. He has ten days of pain free swimming without any weight training. He could have slept on it wrong…he could have been tight from holding a kickboard…it could be random…I don’t care. All of my mentors said 3 days off…
Listen to him. He gets results. I have the same theory as him only I call my athletes sissys and then send them home for the day and get them to see a physio the next. You have the luxury of time. At 17 you have 10 years still!!! 10 years!!! If only I had guys like Carl and Charlie around 10 years ago!!! Take your time young lady. Rest up and then get back into things slowy. Soon enough you will be blasting up weights in the gym and slammin down fast times on the track. Be patient.
She has been a star pupil of mine when I was coaching at her school…it’s just that injuries are hard to manage at higher levels of output. She has PRed in the clean after unloading 50% or more of her volume…enjoy the less is more concept (save my hellish GPP).
That is what I originally wanted!! Yes I need rest but I also need to build STRENGTH! For me, rest has always meant changing activities, not necessarily reducing volume by 50%, but I guess I am overruled.
Went on the elliptical for half an hour- wanted to go for more, but my ankle was starting to get cranky so I quit. It was kind of funny, kind of sad- there was a ummm rather large girl on the machine next to me who had already been on when I got there and was still going when I got off and I kept catching her looking at me in the mirror… she had burned over 800 calories and I just imagined her burning 1,000 and going home and ending up eating it all back in the middle of the night. shudder I’m sure it’s very unfair of me since some people have to fight genetic issues, but I can’t stand it when people are hugely overweight… I immediately think of them as lazy slobs who sit on the couch eating chips all day.
So yes, I am an awful person :o but ewwww
At the beginning of six hours on my feet at work, some guy from Quest Diagnostics was in the store (the blood work place clemson posted about a while ago) so of course I jumped on him and bombed him with questions and I think he was a little scared because it was early in the morning and I was really excited about getting blood work done. He couldn’t tell me very much anyway.
Tommorow is power yoga, which is the one yoga class at my gym I haven’t tried yet but apparently really makes you sweat. I will probably shift my lifts a day and do monday’s tommorow instead of resting because I will be away for a few days starting tuesday and I can’t work out at all for the rest of the week. It’s a little concerning, I don’t like messing up my routine even if it is for a week at the beach. Plus, my friend is suspicious of my eating habits and I don’t want her to know exactly what I’m eating.
Phys therapist told me to ice a LOT, all the time, so I will probably go at least twice more tonight to make 4.
Kras… that IS rather cruel!
At least the girl was IN THE GYM & not on a couch eating chips.
I think it takes more guts for someone who does not have a 6-pack & is not slim to get into the gym knowing there are those who think the way you do.
I have always been an athlete but my sister has always been heavy. The amount of cruel & rude comments she has been subjected to in her life is enough to make me cry.
I commend that girl for being there regardless of what you think as she is trying to improve herself, bad genetics or not & I hope she keeps going. What you don’t seem to realize is a few kind or encouraging words from you could make her day… & make you proud of the person you are becoming.
Of course it is better that she was there!! I would never dream of saying something unkind to her, I am quite a lot more sensitive than that. How cold do you really think I am?? To be totally honest she probably made me uncomfortable first by working out longer than me… this is my eating “disorder” emerging :o
I will say this though- if overweight girls can taunt me by calling me anorexic and telling me I look like a boy because i am not as curvy as they are and if they can glare at me in mirrors and spread rumors that I throw up my meals, I’ll think whatever I like about them!
I am already proud of myself, there has been adversity in my life far beyond what anyone here knows.
Just woke up for power yoga and felt kind of groggy and ick which sucked because the class was HARD and lasted 80 minutes. Got some good leg and core work out of it as well as a few good stretches. Will probably take a nap before lifts, I feel kind of sick.
Did she call you anorexic?
Maybe she was looking at you in the mirror thinking “maybe if I keep at it, I can look like that some day”.
I didn’t say you were mean, I said that it sounded (read) kinda cruel.
We all have our insecurities & adversity… I became anorexic, then bulimic after a school mate was harrasing me about my muscular legs in front of the whole class at 12 years old (I started as a speed skater) so I understand the daily struggle it is BUT there comes a time when we realize that sometimes, someone looking at you is simply that & we don’t need to project or insecurities or fears into a simple glance or admiration.
I have seen many obese people in the gym over the years & some of the cruel taunts & comments & like I said, it takes more guts for a woman who weighs 400lbs to walk into a Gold’s gym than it does for an average weighted person.
Don’t think she was glaring at you, she may have just been setting you as an example of a goal. Maybe a few nice words from you to her would help her & help you get over the fear you will look like that some day…? Just a thought
I did all this after having dinner so I had plenty of energy.
:mad: