Mel,
DAMN I missed Mens Gymnastics last night...ARGH!! My brother is at the Olympics with one of his students. His name is Brett Mclure.. He is from WA and was coached by my brother since he was 8 years old....
Oh shoot...

Anyway I wanted to post my food and workout. It helps me...
Continued...
11am Protein shake

2PM
Bodybuilders 'drive through lunch"
3.5oz pre-drained 'Packet' of Tuna in Water and 1 cup pull top can of green beans
and a plastic fork...

4:45 (pre-workout)
serving 'Swole'

6PM
5oz cod
1 cup steamed broccoli
BCAA's
1000mg gltuamine

At the gym
Bi's, Tri's, Forearms, calves and abs
Superset 21's and French presses
21's w/ EZ bar 30x28 40X23 50X18
DB Seated French Press
40X15 50X12X11X11
Superset cable curls (using low cables on opposite sides) and Rope Tricep Pressouts (w/ cable behind you,grabbing rope over head, leaning forward and pushing rope straight out over head)
Cable curls 45X9 40X10 35X10X9
Tri Rope Pressouts 80X25 100X15X13X12
Superset Concentration Curls and Horizontal Dips w/ weight plate
Concentration curls 20X10eaX8eaX8ea
Horiz Dips 45#X18 drop to no weight X 15more/45#x15 dropX15/45#X15dropX12
Tri-set BB forearm curls, hanging leg raises and donkey calf raises
BB forearm curls
40X26X25X20
Hainging leg raises
30,26,19
Donkey Calf raise
380X20X18X15

and that'll do it

I hope there is more Men's gymnastics on....

Have an awesome night you guys.......

XOXO
L2L

Hi all. I’m having a busy week too. I’m starting up with classes and my days are filling in – I have to organize myself a bit better. Especially with the food.
Did legs today – it’s my 3rd week and I’m getting ready to add weights on the squats (I’m just doing the 45lbs bar). According to the instructor it’s a good idea to start slowly, so I’m not adding any weight the first four weeks.
The eating feels better this week – my body like the whole ‘eating more meals early in the day’, it seems.

Robin: I loved your post! It’s very inspiring to hear about your year at LWL, and congratulations on your anniversary!
Mel: Sorry about your missing vegetable garden, but the development from “Aaaahhhh. Cute bambis in the garden!” to chemical sprays and urine, was very funny!

Have a nice Wednesday everybody!

Good morning, LWL! I’m right there with Cindy today — back to basics. We all know what works for us — clean eating, cardio, weights. Why make it complicated? Keep it simple, stupid is my mantra these days.

Back from cardio — have that post-leg day agony going on . But I made it through 25 minutes on the bike and 25 on the elliptical. Greaaat leg workout yesterday — seven sets of squats, followed by hack squats, leg press (drop sets) and extensions & curls. Only thing missing was good ole track lunges.

Yesterday I did my first spinning class ever and thought it was a blast. I was kinda nervous going into it because I wasn’t sure I could handle it, but it was a lot of fun. I need to shake up my cardio routine, so am thinking about abandoning my long-entrenched 6:00 AM cardio habit and trying some new classes and routines. It’s way to easy to fall into comfortable ruts and that gets me nowhere at all. Time for something new and different and uncomfortable!

Congratulations on your anniversary, Robin (and soon to be Mel and Dip)! Excellent post (as usual) and I know it’s going to be a terrific second year here for you. Prediction: you’ll have just as many revelations in your second year as your first — it’s a journey of self-discovery that never ends. For me, sometimes I have to hear something over and over again before it really gets through and becomes part of me. So I’m still learning new things all the time. Probably always will be.

Mel, DH grew up on a farm and has a much less romanticized view of deer that most of us. He’s always thought of them as rats with long legs. We’ve got them too but they tend to leave my herbs alone, thank goodness. But one year I made the mistake of planting strawberries — they loved them, even without the whipped cream!!

Hurricane Charlie update for DS’s move to Orlando — the power is out in his apartment complex but they’re saying it should be back on by Saturday midnight, so it looks as though we’ll leave on Saturday morning and arrive on Sunday. That still gives us a few days to get him settled before his classes start.

One last note — Evangeline — my back rarely gets sore, regardless of how hard I work it, unless I’m doing a new exercise. Heaven knows I work it hard enough (since it’s getting bigger, darn it) but it just doesn’t get sore … maybe its just one of those things?

Have a great day, all!

ROBIN - Thanks for the post, it was great to read about your success and I appreciate the focus on what has gone right. I also like yoga and have a regular workout here in the office on Tuesdays, makes the day go much better.

MEG - DH comes home from the gym and tells me all about the grunters and groaners, don't seem to be many so early in the am when I go. Anyway, he leaves them a wide berth, he worries about the weights becoming airborne and heading in his direction. They seem to love the mirrors he says.

Overslept this morning or rather woke up and didn't follow through on getting out of bed. Maybe I can prevail on DH some more this week and hit the bike trail for a while, leaving him with two 5 YO's, that could be his workout.

Between the farmer's market and our garden, I am so motivated to eat right. The salad days have gotten to me, I can hope to make up the difference in the beans and will try my hand with the pickles this year, my MIL makes wonderful pickles and I need to be able to make my own and not steal hers from her kitchen. Makes for a messy relationship.

TIKI - Grilled eggplant is wonderful, cut in half if small, in fat slabs if larger, brush on some olive oil and some greek style oregano (in honor of the Olympics) and grill until soft. Love it a lot. I also am making the return to cottage cheese, not quite at the FF version yet, but am working my way to the LF, and will be satisfied with that.

JACK - Have you used any of those wooden planks for grilling fish?? I got some for my birthday, and am still putting the fish on foil, just waiting until I can remember to soal the planks before I am ready to grill.

I am over the Monday/Tuesday **** time at the office, so the rest of the week is just down hill for me, definately staying on track for food, portion control is my goal for the next couple of months.

MEL - The Olympics have been really great to watch, DD is sick of it on TV by now, but I am so impressed at the coordination and accomplishments. Beach volleyball is still my favorite though, it was my sport in the old days, though I don't think I quite attained those physics.

Off to work on some cards, I am putting together some reminders for the gym to help me track my routines. Form form form!

Liza

I was up WAY TOO LATE last night looking at the women's gymnastics and the men and women's swimming. The men's relay was such an awesome race - MAN, I was jumping up and down running around the living room when they won it. My kids are equally excited about the competition so there are no TV fights in my house either.

Forgot who said it but I'm with Meg, my back rarely gets sore unless I do something stupid like lifting superheavy stuff around the house with my back, not legs or sleeping all night on the floor.

Mel, you sound like those kids from the Rocketpower cartoon "shredded". Sounds like an excellent workout!

Gotta boogie out of here, too much work, not enough hours in the day. Food is still on point although I missed getting to the store for eggs last night and then ALSO missed going to the caf this AM for eggwhite omelettes. Had to settle for a bowl of cereal and FF milk. However, I DIDN'T buy and eat any of the junk that I normally eat so I'm still feeling PRETTY DARN GOOD!

whassup to all the LWL's and our very own cutie MTL (man that lifts)

Peace. Tiki.

Hi Guys,
I got started with a bang this morning. Some friendly co-worker bought me a Mocha and of course , I drank all 16 chocolatley oz.
Damn those thoughtful people!!
I am doing better now though ...had my High Prot. Yogurt, my Vites and my Glutamine.
Tonight is Back at the gym
I have lost some BF and have had a couple people asking me if I'm "getting ready for a show" I hate that. I know they mean no harm but it makes me feel pressured! I never tell anyone until like...less than a week out when I can no longer hide it and it is painfully obvious... when my BF is under ground and I have this conspicously dark tan.
If you tell people, it somehow becomes an invitation for them to be invloved and ask questions and give unsolicited advice I like to just keep to myself and never know how to deal with that...without seeming antisocial.
Still not sure whether I am doing the show or not???
I will see where I am at (meaning whether I am in contest shape or not) when the entry deadline comes around. I am still aways out (physically, I mean) and if I'm not ready, I'm not ready....I won't kick myself over it.

Have a great day guys...
XOXO
L2L

Ovaltine? Who said Ovaltine! Oh Jack, I love the stuff. OH no...you've wakened a sleeping tiger. Haven't thought of it in years.

Things are looking incredibly good today. I'm back to TheraBands, but this time I have a whole new appreciation for them. The physical therapist has given me a set of exercises to strengthen my arms and middle back, and thanks to everything I've read on LWL and on LWL links, I know lots of other things to do, as well. I just ordered new TheraTubes, and an accessory kit that includes handles and a door-attachment. These accessories are all new to me, and I'm axious to try them. I almost ordered a Swiss Ball, as well. I know that we've been down this road before, and I'm sorry for the duplication, but didn't some of you say you found them a nifty tool? I couldn't even think of ordering something I hadn't been able to confirm with you guys

Wow ... I just looked at my Balance Log and realized I'm on Day 20 of clean eats. I can hardly believe it. Now, if only I could memorize this feeling for the next time I start to slip ....

It's meeting mania today ... gotta run. Greetings to all, and hugs.

Hello everyone,

I see you all have been busy! Here no news yet except DBF is going to the bank tomorrow to get a mortgage, hold your breath.
Tomorrow is squash day, and I'm looking forward to it! I feel bad not being able to do all I would like, and am so looking forward to the gym opening again the 23rd.
I'm very good om track with food so no worries there.

I'm going to go on for a bit and bite my nails and watch the Olympics 'till it's bedtime...

Be well all!

Lieke

Jack, I stole you shrimp kebab recipe for the book, you okay with that?

L2L, I kept on reading BF = boyfriend instead of body fat, and I got some crazy mental images!

Here's a question I want to ask but don't think it justifies its own thread. Do any of you regularly give blood, and how quickly can you go back to lifting? I give blood about as often as I can, and just did so last night. I know they recommend "no heavy lifting" for at least four hours, but I didn't know whether you'd still have some weirdness the next day. I haven't been doing weights consistently and heavily enough to try it myself.

Hello gang

It's been a good first day at work, the other secretary and I are on a cleaning rampage of 3 storerooms... I'm so exhausted tonite, firstly because I didn't fall asleep till 2AM this morning and I was up at 6AM for work ... and because we worked 4 straight hours hauling boxes and stuff to the 2nd floor to another storeroom... So I didn't go to the gym... Food has been spot on too, so I'm happy with that!

Laura -- I give blood regularly, usually in the evenings, and I go right back to the gym the next day. I've never felt that giving blood made me weaker. I've given blood 15 times and I think only once or twice I may have been tired the next day, it could or could not have been because of the donation, that only happened a couple of times...

Lieke -- STOP bitting the nails s.v.p...

Robin -- day 20 of clean eats! that's great!

L2L -- Where is the show? If you so decide to participate...

Jack -- I've never heard of using corn husk to put your fish in to put on the Q, what a great idea!


The Olympics -- I've barely watched a minute of it... No particular reason I just haven't...

I love to change up my routine a lot too... Either my body adapts easily or I get bored very fast or both, but I do change it often...

I jogged outside, finally, for the first time last night! I was quite happy with myself... When I got home I wasn't sure how far I had gone so I went back and biked it and it was 3k... What a difference from running on a ... I did enjoy it tho...Tomorrow I will try it again.

Well, I'm a bit bleary eyed here to I'm off to take a nice cool bath, because its so darnt hot here, with a good book, then I'm off to bed...

TTFN...

Hiya Gang!

This is going to be a quickie because A) there's a storm moving in and B) I need to get to bed because I am leaving for the lake at first light. Well, that is if I can get my butt out of bed because here of late I have been sleeping good and long. (Saving up for those nights I can't.)

The realtor called today and the house we have been awaiting to come on the market was listed by their office today, so I'm going down to see it. And well, heck after a 5 hour drive I deserve some R&R so I'll probably stay down there a few days even if this one doesn't pan out.

Yep, it's back to basics and KISS. I had to do some journaling to discover that I have been emotionally eating again. Although I've been back in check this week, the longings were still there. But I've got my food packed to take with me, and I will do my best to keep it clean. Also looking forward to my walks in our "village between the lakes."

Meg, if I'm not back by the time you leave for Florida, please have a safe trip. Best wishes for DS's first year. I hope he doesn't get too homesick! And I hope you adjust easily too.

Ilene, honey - hope you sleep well tonite!

Tiki - grilled eggplant doesn't taste like chicken, silly! It tastes like frog legs! Seriously, though, it's good and has more of an eggplant taste than baking it on cookies sheets, which I prefer, but grilling it requires no peeling because when it's done, you just slice off the top and the meat falls out. I froze some so we'll se how it is after it thaws.

Hi to all, and happy to read you're all doing so well. Take care and *talk* soon!

dip

Morning all,

Out of bed sleepy heads, Dip and Ilene, hope you both had very restful nights. Also hope that house pans out. Especially since you've had your eye on it for so long.

I got another day of stellar eating in. I got to the store to stock back up on eggs, CC and will hit Kroger tonight for my big bag of frozen chicken breasts.

After practice last night, the kids and coaches went to the "bad frozen truck". Afterwards one coach was joking that by end of the season, we were all going to be roly polys. I proudly piped in NOT ME, cause I didn't get one. I did snag a piece of DSs bubblegum though. Love that stuff.

Oh yeah, I have a DATE this weekend. Going to a very nice b-day party and invited a guy along that I have known for over a year but due to crazy schedules - his and mine - we never get a chance to hook up. Now I have to find the right dress, comb my hair, (Jack cover your eyes), wax my lip, tweeze, polish, all that mess. I'm so excited. They are serving grilled salmon as one of the entrees and I suggested to the b-day girl a nice light spinach salad, so I should be able to stay clean on the food end of things. We will see........

Tiki.

JACK - Big thanks on the corn shucks idea, we head off to Digby NS next week for a week of camping out and I am definately going to be using that idea, less stuff to haul around. And yes there is always a jar of that "O" in my house, DH just won't grow up. I have been trying to get him to try chocolate protein powder but it is a no-go as of yet.

Breakfast was good considering I had two rugrats, in pjs, watching cartoons and having a great time. I got my scrambled eggs before they totally burned, I am using one whole egg and one white and think I will boost that to two whites on days I really do a lot of weights.

L2l - Love those "interested" folks, and the advice they have is always wonderful, not. Maybe you can try smiling blankly and wandering away.

AIRE - Don't pull the door off of the hinges with you new TheraTubes.

LAURA - I am scheduled for a blood donation on Saturday, after my workout. I don't really feel differently afterwards as long as I relax for about a half hour, I take something to read in case I don't know anyone there. Stay out of the hot sun too.

I caught the Olympic men's water polo while waiting for the dishwasher delivery, what a game, that sure takes stamina, have to check the website as they delivered during the last 3 minutes of the game. How about those men gymnists, I am in such awe and almost cried when Hamm fell off the horse. They all looked great. The shot put was also moving. 16 pounds thrown that distance, any distance in fact.

DIP - Frog legs indeed. Frozen cooked eggplant is always useful.

TIKI - Sounds like a perfect time this weekend, dress for success as they say.

Off to lunch with DH who is working in town, always a nice treat.

Liza

Hi Guys,
I love to read these threads every morning. They just crack me up.

I got a monster sinus headache yesterday and missed the gym. Cannot train legs with a horrible headache. No way. I laid there and watched the History channel instead. Didn't eat anything good or bad... which is bad cuz I need to keep my protein up.

Lanaii,
The show is called the Washington Ironman Natural. It is a Drug Tested show (competition) for Bodybuilders, Fitness and Figure athletes. It is one of the biggest drug tested shows on the west coast. It will be held 10/2 at Meydenbower Center in Bellevue, WA.
I am not as lean as I should be for 6 weeks out, but it is still do-able. Not a lot of room for screw-ups...
We'll see....


Today,
Protein shake and hard boiled egg
Multi-Vites
Glutamine
5 HTP

HI to everyone else!!
Busy, More later


XOXO
L2L

Jack, I know they lie, but when they do it with a deep voice, with sort of a growl in it, it sounds so good, that the truth doesn't really matter at that moment.

Besides, I lie right along with them, so it all works itself out in the end.

Tiki