irongirl's off season journal

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Well yesterday I didn't do any cardio. It was stormy here again and my daughter was off school. I did follow my diet for MOST of the day....

Meal 1- protein pancake (g4e's recipe..YUMMY), fish oil cap

Meal 2- homemade protein bar (I usually limit these to 3/week at most)

Meal 3- lean steak and spinach slad, WW tortilla

It went to hell from there :D I had it as my cheat day because it was my parents 40th wedding anniversary and all the family got together and had a pot luck supper- yay! Then I had a little junk food while I watched a movie with my daughter.

So clean eating for another week :)
 
No cardio yesterday. I stayed home from work Fri and Sat night because of my shoulder, so I couldn't go to the gym. I will do cardio today though- going into work tonight.

Yesterday's eats.....I slept in REALLY late, so my first meal wasn't until 11:15 :D

Meal 1- 1 cup egg whites, 1 whole egg, 1/3 cup oatmeal with Splenda, 1 fish oil cap

Meal 2- protein shake with 1 tbsp flax oil, 1 fish oil cap

Meal 3- 1/2 can tomato soup, 1 can tuna, green salad, 1 fish oil cap

Meal 4- moose meat, 1 small potato, 1 FF yogurt

Meal 5- 1 cup egg whites, 1/2 can tuna, 1 tbsp flax oil, 1 fish oil cap
 
Nice looking diet IG. Thanks for posting it!!
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Thanks for taking the time to read it babe :)

It DOES help keep me motivated...a LOT!

Ok, I started off this morning at 8:30 ish...

Meal 1- 1 cup egg whites, 1 whole egg, 2/3 cup Shreddies with skim milk and 1 Splenda, fish oil cap

Meal 2- protein shake

Meal 3- green salad with French dressing and a few walnuts, 1 can tuna with a small bit of cottage cheese (warmed)

Meal 4- protein shake

Meal 5- chicken breast, 1/2 cup brown rice, 1/2 cup green peas

Meal 6- homemade protein bar, FF yogurt

I am working night shift, so it continues thru the night til I go to bed in the morning...

Meal 7- chicken breast, green salad with French dressing

Meal 8 will be 2 slices Weight Watcher's multigrain bread, 1 can tuna with small bit FF cottage cheese

Meal 9 will be 1/2 cup FF cottage cheese, 1 scoop chocolate whey

Then I'll hit the sack about 8:45 am :)


I did 40 minutes cardio today.

Back training this evening- YAY!!! My shoulder is still bothering me. I am not to do any shoulder exercises, and I have to see what I can tolerate for chest/back. Have to see my PT again on Tues and Wed. And, what a friggin dummy I am...LOL...I was letting the dog out this a.m. and smacked full force into the door frame with my bad shoulder :D I brought up solid!!! Geez, if it wasn't for bad luck I'd have none!!!!:hahaha:
 
Okey dokey.....I was starved when I got off work this morning, so I had another serving of FF cottage cheese and whey before I went to bed at 8:45. Got up again at 12:30.

Meal 1- 1 cup egg whites, 1 whole egg, 2 slices WW toast with sugar free jam

Meal 2- protein shake, 1 FF yogurt

Meal 3 (pre workout)- 2/3 cup egg whites, 1 whole egg, 1 clementine

This evening was my first training day since the 19th. And today my shoulder was worse than it has been all weekend. I didn't know what I was going to be able to do- I had to lower the weight and my shoulder did hurt. I required a spotter for weight I normally would not :(

Flat DB chest press

20 x 8
25 x 8
30 x 8
40 x 8

Incline DB press
25 x 8
25 x 8
35 x 10

Tricep pushdowns
70 x 10
80 x 10
80 x 3

Cable BB curls
60 x 10
70 x 10
80 x 10
90 x 4

Hammer Curls
15 x 12
20 x 7
15 x 10

some ab work

It wasn't a bad workout considering. I have physio again the next 2 days. Funny, my shoulder is not painful now after just working out. I may pay up for that tomorrow :D

My PWO meal is gonna be chicken breast, baked potato and green salad. Then my last meal wil be the cottage cheese thignk again (thank god tomorrow is grocery day!)
 
My PWO meal is gonna be chicken breast, baked potato and green salad.
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I changed this to lean steak and low carb pasta instead.

Cardio this morning x 40 min. 3 sets reverse hypers on the Swiss ball.

I can definitely see and feel a difference in myself. My butt is smaller :D- yay!!
 
Thank you guys :D Much appreciated!!

Yesterday's diet.....

Meal 1- 1 cup egg whites, 1 whole egg, 1/3 cup oatmeal with 1 splenda, 1 fish oil cap

Meal 2- protein shake, 1 tbsp flax oil, 1 fish oil cap

Meal 3- 1 chicken breast, green salad, 1 fish oil cap

Meal 4- protein shake, 1 tbsp flax oil, fish oil cap, small banana

Meal 5- lean ground beef, 1/2 cup brown rice, 1/2 cup green peas

Meal 6- 1/2 cup cottage cheese, 1 scoop chocolate whey


Cardio this morning x 50 minutes- 20 bike/ 20 treadmill/ 10 stepper. I coulda kept going all day, the way I felt this morning..lol..

Well, it's off to massage therapy. I have another physio appt today too. Last night I woke up with the worst pain ever in my shoulder- I don't understand it. I had to get up and take Ibuprofen AND a Toradol, plus ice it. Jesus :mad: Feels good so far this morning though. What a total pain in the ass! I know Aaron, it's minor compared to your shoulder, and I am no wuss when it comes to pain, but I gotta say, it's been pretty bad at times.
 
Sorry to hear about the shoulder IG :( Don't worry about comparing it to my shoulder... mine barely hurts unless I do something stupid...
Are you getting any symptoms into your arm? Numbness/tingling/shooting pains? A typical impingement won't wake you up at night because of the pain... makes me question if there is something more going on. Have you had xrays or an MRI recently?
 
Sorry to hear about the shoulder IG Don't worry about comparing it to my shoulder... mine barely hurts unless I do something stupid...
Are you getting any symptoms into your arm? Numbness/tingling/shooting pains? A typical impingement won't wake you up at night because of the pain... makes me question if there is something more going on. Have you had xrays or an MRI recently?
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Thanks Aaron. I do sometimes get pain down my arm. No numbness or tingling. My PT assures me that this is just an impingement and it will get better. I haven't had x-rays done, no. And an MRI- well I wouldn't even bother here. By the time they got down to me on the waiting list, I'd be 41 for sure..lol..thanks for your input. I will see how it goes.

I don't know if this means anything, but I often wake up at night and my shoulder and arm are numb from lying on it. So it doens't surprise me that it's worse with this impingement. And there is nothing typical about me Aaron..LOL..
 
Could be something cervical related if you are getting numbness - impingement doesn't cause numbness or radiate pain down the arm past the elbow...
 
I haven't posted in a few days. My shoulder is still fucked up, and that is really gettin me down. I had it x-rayed so I hope to get the results today or tomorrow. Still going to PT and having massage. Mt massage therapist is not in agreement with my PT..lol..so I'll discuss that with my PT tomorrow. The massage guy says that most of my pain is around the SHB and pec minor insertion attachement site. Aaron, all that's for you!!!

I didn't do any cardio over the weekend and my diet was shit :( mpresive, I need that kick in the ass now!!!!

Yesterday I had an allergic reaction. I ate a piece of fruit pizza for dessert and shortly after, I got allergic symptoms like I do around cats- the roof of my mouth gets really itch and so do the insides of my ears. Then my throat felt like there was something in it. I kept clearing it and swallowing, and it was getting harder to swallow, I couldn't talk properly, and then I got really scared. I had no trouble breathing, but I figured that was next. I got really panicky, and told everyone I needed Benadryl ASAP. SO my hubby and I raced to the drugstore and I drank the Benadryl right from the bottle. I was ok, but totally wiped out. I felt really sick and came home and slept on teh couch- I was afraid to go upstairs by myself. When I woke up, I got violently ill and vomited several times, then I was ok. Fawk, what a fright!! And I scared my little girl to death, the poor thing. When I was gone to the drugstore, my Mom and sister were saying all kinds of things (they worry and don't think about what they are saying) and she heard all this too I guess.

I felt fine this morning, got up and did cardio. 30 min on the elliptical. Also did hyperextensions on the ball and decline crunches.
 
Thanks so much guys!!

I am still not 100% I don't think. I have a physio appt this afternoon and I have to work tonight, so I am skipping leg training today too. I may not train legs either, until my shoulder is better. Maybe just stick to cardio and abs. I really don't think it'll set me back very much.
 
My diet sucked over the weekend...my bad. Been on track since Monday morning. No cardio done on Tuesday- working nights and had a physio appt so I never had time. Shoulder is a tiny bit better. My PT says I should be good to go in a few weeks. God, I miss the gym :(
 
Just got caught up on your journal IG... What did your PT say about the pec minor theory? That could easily cause your shoulder symptoms and radicular symptoms if it is tight...
Sucks about being out of the gym :(
 
Aaron, he never said anything actually..lol..I trust him 100%. My massage therapist, I trust less :)

I did 2 sets of DB curls this morning after cardio, just to see. Felt ok at the time but now I am hurting....dammit
 
Cardio this morning x 40 min. 20 on the bike, and 20 on the treadmill. My butt is gonna be sore..lol..I have really been concentrating hard on squeezing it for all I'm worth when I am walking! And every chance I get- it's a great way to occupy myself while I am getting my physio..LOL..

Diet has been spot on since Monday morning. If I could only make myself drink more. I don't drink anywhere near enough water :D

Shoulder....well it's good and bad. Depends on what I am doing. But overall, there is some improvement. I had it massaged again yesterday, and have physio today. I have a big bruise right over the spot they are working on- it's tender as hell! I have to ask him what he thinks of the pec minor thing today if I think of it.
 
Nice work with the cardio :) I almost did cardio yesterday... but my bed was too comfy... and all I will be doing is cardio for the next 3 months so I didn't feel real motivated ;)
 
Nice work with the cardio I almost did cardio yesterday... but my bed was too comfy... and all I will be doing is cardio for the next 3 months so I didn't feel real motivated
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LMAO....no, I wouldn't imagine you did feel like doing it :)
 
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