irongirl's off season journal

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Ok, I had all intentions of doing some cardio today, but I had a little more fun last night than I intended to, and let's just say that my head wouldn't hold up to any form of exercise today :D I definitely will tomorrow!!!!
 
irongirl said:
Ok, I had all intentions of doing some cardio today, but I had a little more fun last night than I intended to, and let's just say that my head wouldn't hold up to any form of exercise today :D I definitely will tomorrow!!!!
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What made last night so fun?? Sounds like someone worked you over good :D
 
What made last night so fun?? Sounds like someone worked you over good
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Now, now, get your mind outta the gutter ;) LOL....we were out drinking and dancing. I had a ball but was VERY drunk. I was in NO condition to be worked over when I got home :D
 
don't you party with your hubby?
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lol....yes, but I drank too much :D I was not functioning well when we got home at 4 a.m. There's a fine line between having enough to drink that you are lots of fun, and having too much that you can't function. Sometimes I cross over and I don't realize til it's too late. I paid dearly for it the next day :(
 
Cardio this a.m. x 40 min. 30 on elliptical, 10 on bike.

Going for a massage shortly. Hopefully my shoulder will feel better afterwards, although it is better than it was all weekend.
 
and besides there is no such thing as a girl being "too drunk" to be worked over

there is too easy, too fat, too ugly, too stupid, and many more, but never too drunk to be worked over :)
 
and besides there is no such thing as a girl being "too drunk" to be worked over

there is too easy, too fat, too ugly, too stupid, and many more, but never too drunk to be worked over
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LMAO......g4e, you horndog :doggy:

Guess the hubby likes it when there's some response ;)
 
Oh, I did reverse hypers on the Swiss ball this morning. I used the big ball and just kept it on the floor- put my hands in pushup postition with my face just an inch from the floor. The ROM was great and it's quite a workout, sqeezing all the while.
 
I was thinking about what I may have done to my shoulder. Back on the 17th I was doing flat DB presses, and on my 2nd set my right arm just "gave out" and the DB dropped on my chest. Didn't hurt or anything and I was fine to go on. That's the only thing I could think of.

The massage I had yesterday helped a lot, and I was ok until the evening when the pain came with a vengenance!!!! Not the same as before. I can lift my arm to the front now with no pain/no prob, it was just generalized pain in the shoulder area, but very intense. And it's achy now since I got up.

I am frightened to death that I am going to have shoulder/knee problems that might prevent me from competing. That's my big fear. If I can make it through til then, I'll rest up big time after it's over.
 
IG, I would try sticking to that diet as much as you can. I read some of the above post and you have been on and off the diet since the holidays. I wouldnt take today off the diet because of this. Taking a day off here and there is getting you to where you are now...unhappy with the way things are going. Get a game plan down with set off days and stick to it. Then things will go much smoother and your body with continue to improve.

And yes I am watching what you put in this even though I dont post. If I have to start bashing to get you to follow that diet I will :D :D :D
 
IG, I would try sticking to that diet as much as you can. I read some of the above post and you have been on and off the diet since the holidays. I wouldnt take today off the diet because of this. Taking a day off here and there is getting you to where you are now...unhappy with the way things are going. Get a game plan down with set off days and stick to it. Then things will go much smoother and your body with continue to improve.

And yes I am watching what you put in this even though I dont post. If I have to start bashing to get you to follow that diet I will
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I'm trying mpresiv. I think I'll start posting my diet to keep me on track. I am a little confused about your post when you mentioned about not taking a day off. I'll eat clean all week and take Saturdays off- that sound like a plan? I know I can do it :D
 
irongirl said:
I'm trying mpresiv. I think I'll start posting my diet to keep me on track. I am a little confused about your post when you mentioned about not taking a day off. I'll eat clean all week and take Saturdays off- that sound like a plan? I know I can do it :D
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I think that sounds good. Sorry if I sounded confusing. What I was trying to say is not to take off since you havent been following the diet all that well. I just dont want you going off course too much. Set your off day to saturday and keep at it. I think you should post your diet for motivation.
 
I think that sounds good. Sorry if I sounded confusing. What I was trying to say is not to take off since you havent been following the diet all that well. I just dont want you going off course too much. Set your off day to saturday and keep at it. I think you should post your diet for motivation
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Thanks sweetie :)

I'll start posting my diet tomorrow.

I did cardio this evening before work. 20 minutes elliptical, 15 min bike. Also did some swiss ball crunches and reverse hypers on the ball. I have been taking 40 mg ephedrine, 200 mg caffeine and an herbal diuretic before cardio until I drop 10 lbs or so. There has been a noticeable difference in how I look in the last week or so, but on the scales it only shows that I dropped 1 or 2 lbs- I hate that!!!
 
don't focus on the scale, go by the mirror babe
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I know :) But you know how pissed ya get when you KNOW you've lost but the scales are not confirming it? lol It's all good though. Thanks hun ;)
 
Here's my diet from yesterday. I worked the night before so I didn't start earting until I got up at 12:30.

12:45- 1 cup egg whites, 1 whole egg, 1/2 cup Fibre 1 cereal with skim milk and 1 splenda, 1 clementine

3:30- protein shake with 1 tsbp flax oil, 1 fish oil cap

6:00- roast beef, serving of low carb pasta and spinach salad with FF Italian dressing

Did cardio at 8 pm x 45 minutes, plus 2 sets reverse hypers on the ball. They are my new favorite thing to do!! I really get a good squeeze with the glutes doing this :)

10:30- 1/2 cup FF cottage cheese with a spoonful of FF yogurt (too much time between this meal and the last, I know)
 
No cardio for me this morning- stormy out here, so I'll go later today if the gym is open.

I did have my appt with my PT. I basically have a shoulder impingement, so it's quite treatable. I believe he said it was the supraspinatus that is the culprit (sound right Aaron?) Anyway, he iced it, then put the electrodes on and zapped it for awhile, then applied Ibuprofen cream and ultrasounded it.

So no exercises that involve my arms above my shoulders for awhile. Bench presses I can TRY, but I doubt it. I have some exercises I have to do 3x/day, plus ice it and whack it to the Ibuprofen. I'll see him again next week- hopefully twice.

Fawk, I won't be 40 until May..lol..then it's all downill apparently ;)
 
Sounds about right IG... they going to be doing any joint mobilizations or anything like that? typically doing some inferior joint mobs will help with impingement problems.

40 in May huh? I'm gonna be 30 in April...
 
Sounds about right IG... they going to be doing any joint mobilizations or anything like that? typically doing some inferior joint mobs will help with impingement problems.

40 in May huh? I'm gonna be 30 in April...
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Joint mobilizations?

30....lucky you!!
 
Joint mobilizations - to help your shoulder joint move properly and avoid impinging the tendon. Basically it involves pushing your humerus toward your feet while your scapula is stabilized (typically by laying on your back)... that helps promote normal joint mobility - as you raise your arm the head of the humerus should glide inferiorly to keep it in the glenoid and also to leave enough space between the humerus and the acromion to avoid pinching the supraspinatus tendon.

Generally during your initial assessment the PT will assess your joint mobility and determine if it is restricted. Yours may not have been restricted.
 
Generally during your initial assessment the PT will assess your joint mobility and determine if it is restricted. Yours may not have been restricted
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Yeah, he did all that. I don't think my mobility is restricted for the most part. I will ask him what he thought so I know for sure.
 
Training and eats for yesterday.....

0800- 1 cup egg whites, 1/2 cup Fibre 1 cereal with skim milk and 1 splenda, 1 clementine, fish oil cap

1030- protein shake, 1 tbsp flax oil

1300- 1/2 can tomato soup, 1 can mushrooms, 1 can tuna

1600- 1 homemade protein bar (chocolate PB)

1730- 5 oz ground moose, 1/2 cup green peas, spinach salad

Cardio at 7 pm x 40 minutes

2100- 1/2 cup FF cottage cheese, 1 scoop whey, 1 tbsp sugar free jam


Good day except for my shoulder. By the time I went to bed last night it was very painful.
 
Nice looking diet IG!! What does the homemade protien bar consist of
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Thanks darlin :)

Peanut butter fudge bars

4 scoops chocolate whey
2/3 cup flax meal
4 tbsp chunky natural PB
1/4 cup water
splenda to taste (I use 2)

Mix all together. You may have to add a little extra water, but not much. Divide into 4 portions. Shape and wrap individually. I freeze mine til I need one.

Per serving
cal 283
protein 29
carbs 11
fat 15

It's from John Berardi's gourmet nutrition cookbook.

Ground moose? Cool! I'm jealous. I want ground moose
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I have eaten a lot of moose all my life. I live in moose country!!!! The only downfall is that there are always moose/car accidents every fall with fatalities every year. Hitting one of them is like slamming into a brick wall.
 
what does the flax meal taste like?
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It's yummy!! It has a nutty flavor. Sometimes I'll have cottage cheese, flax meal, natty PB and choc. whey all mixed together- that fukin rocks!!!!
 
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