Jane's Journal

M1: 2 pancakes with pb---egg whites, flax, oatmeal,
      cinnamon, splenda--coffee
M2: 1/2 rice, chicken, veggies
M3: 3 oz of almonds
M4: scoop of whey
M5: Chicken breast
 
5min---3.0mph
1 min---3.0mph
1 min---5mph
1 min---3.0mph
1 min---6mph
1 min---3.0mph
1 min---7mph
1 min---3.0mph
1 min---8mph
1 min---3.0mph
1 min---9mph
1 min---3.0pmh
1 min---10mph
1 min---3.0mph
1 min---6.0 mph 
1 min---3.0mph
1 min---7.0 mph 
1 min---3.0mph
1 min---8.0mph
1 min---3.0 mph
1 min---9.0 mph
5 min---3.0 mph 



1 mile 7-8mph (.5@7mph .5@8mph)
 
got my cardio on!

M1: pancakes (flax, oatmeal, egg whites)/ orange coffee
M2: peanuts
M3: 1/2 c brown rice chicken and veggies  
M:4 trail mix scoop whey
M5: chicken breast (I also had a piece fo grilled steak just
      to taste it I really do not like beef but it looked
      good) slice of avocado 
 
Did the HIIT again
2 miles @ 7 mph. I did rest in between.
I feel determined today. Hopefully I can keep my pump!!!

2.25 miles @ 7/8/9mph.
Leg press
Deadlifts
walking lunges with weights.
 
M1: egg burrito w/ slice of avocado + coffee
M2: shrimp rice + black beans 1/2 banana  
M3: peanuts 3 oz 
M4: chicken breast 1/2 tablespoon of cream cheese
      (if that) 
 
I feel blah and stressed. Felt a litttttle bit better after going to gym.
 
 
 

Did bi's, tri's and shoulders.
Very little cardio. I am running (walking, crawling, whatever) the 5k this week-end. I just might do the 10k I dunno. Depends how I feel. Been feeling blah all week.
  

I felt off today.
I had a protein shake for breakfast and lunch. Then I had some walnuts. Then for dinner I rice and seafood and some veggies. I did get all my water and vitamins in tho.
 
Did some kickboxing, abs, jump rope and some sprinting.
tomorrow I am doing the 5k or 10k I dunno yet.

Good luck on your run!

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

Gracias Ripped!!
 
I did the 5k today. Did my cardio for the day :) I really wanted to do the 10k but that's okay. I am doing another run next month that will be 10k.
 
I enjoyed it and I felt better about it I was able to run/jog the whole thing at a good pace. I think I came in @29 or 30 mins. I will know for sure when it gets posted.  
 
The other day I did leg presses, deadlifts, and lunges and my legs are still killing me. I am trying to figure out what made them so sore. All three or the deadlifts. Form and weight were appropriate because I had someone help me with it and make sure I was doing the deadlifts correctly. I had a 45lb+35lb plate on each side on the leg press.
 
Regardless, I kinda like the feeling.
 
    

Congratulations on your run!

Gracias thehardway!!
 
I rested today.
 
 
I miss the kickboxing and muay tai so this week I will go in at least twice.   
 
 
I am also going to get rid of the coffee. It is a habit now-the days I do not drink it I am in a mood and I get a weird headache. I want to increase the water--I think this will fourse me to drink more water (and more green tea).
 
Meals are ready for the week!  

1.5 miles @ 7/8/9 mph  
.25 @ 3/4 mph
 
I worked on my back. My personal trainer buddy helped me.
 
M1: 3 egg whites +1 whole egg
M2: scoop of whey
M3: tuna/greenbeans/1/2 tablespoon of cream of
      mushroom
M4: protein pudding
M5: brocc/tuna/green beans/HOTTTT homemade salsa 
 
3 liters of water <---this is good. I am having a hard time
                            drinking water in the winter time.
vitamin/fish oil  

ORIGINAL: Jane
The other day I did leg presses, deadlifts, and lunges and my legs are still killing me. I am trying to figure out what made them so sore. All three or the deadlifts. Form and weight were appropriate because I had someone help me with it and make sure I was doing the deadlifts correctly. I had a 45lb+35lb plate on each side on the leg press.

A good leg workout will probably make you sore pretty easily, at least until you get more adapted to the weight. I know sometimes squats make me really sore for days (though less lately now that I'm hitting them twice a week.) It isn't a sign you did anything wrong (in fact get sore at least occasionally is a good sign you're doing something right).

Kudos on doing the deadlifts, there are a few pretty big fellas on this forum that are too chicken to do them.

gracias jheft.
 
***********
 
Diet was the same for the day. I had 5 meals. 
3 liters of water.
fish oil/vitamin
for some reason green tea makes me fall asleep. so I will drink some in a while.    
 
I did some cardio on the treadmill.
.5 miles @ 7mph
.5 miles @ 8/9/10 mph
.25 miles @ 4 mph
 
Leg presses-180pds
sumo squats w/ dumbells
lunges w/ dumbells
deadlifts
 
Im stressin'. I almost did not make it to the gym, I MADE myself go. I always feel better after I go. so glad I went!
 

My meals have been the same.  I did not work out today.
I did yesterday--I did bis and tris and some chest. ran 1.5 miles.
 
Actually I am having issues. Cravings are MAD, energy is low.  
 
I already had at least 3 liters of water and like 3 cups of green tea to help with the water retention.
 
 
 
If I am dying tonight to eat something I am gonna eat some cottage cheese if I just cannot stand it anymore.
 
 
ooo I see I have grapefruit I might have one.

I had a killer leg workout.
 
I did HIIT
I ran one mile @ 7/8/9
15 mins @ 3mph
 
Lunges with 20 lbs barbells 3 sets of 15
leg press 270 lbs<----dang that is a lot of weight I did not think I could push it but I did
deadlifts 50pds 3 sets of 15<----I am pretty sure I can do more than 50 pds.  
 
I did some abs.
 
The diet is same. I am try to kill my cravings with water and green tea. I have been drinking at least 1 gallon day now.  

no workout today :( the both of the gyms that I go to were closed for the holiday.
Diet was good for the day.
Extremely sore from the leg workout on Sat.