Happy Friday Warriors!

Where is everyone at?!  Hope you are all doing well.

LBWO is done.  I had a PR on good mornings today.  155x8 for 5 sets.  I'm not 100% satisfied with my ROM on the last few reps on the last couple of sets.  I will rinse and repeat for next week to make sure I'm happy before adding more weight.  I have been doing these on squat day after squats and I can really tell it is helping my lower back and hamstrings when it comes to deadlifting.  I would love to be able to GM 225 for reps one day....long term goal I guess!

Question...how many of you take fish oil?  I literally eat no fish outside of 2-3x per year maybe.  I started last week with a basic one.  I can't say one way or the other about what it is or is not doing for me?  I know I was deficient in the omega fats in my diet, so maybe I can report back with something positive?!

Short day for me today.  I am going to a church conference this afternoon and will be back tomorrow for my son's birthday party.  Spiderman is the theme!!!

Have a great day Warriors!  If you want it, go get it!  I appreciate each and every one of you.  I was thinking of many of you this AM during my WO....if Cuervo, Runner, Island, Dee, Claude, BD, WP, Buzz, etc is up I'm gonna be up with them.  You all inspire me!

Hi Warriors!!!!

Parson: yes I was up this morning working out with you!!! Great job on your GM PR!!!! Hope your son has a great birthday party! We had many superhero parties at our house!!! I have always taken fish oil for at least the past 3 years. I don't eat enough fish, but am trying to increase that! I take fish oil b/c it was recommended by my doctor and because heart disease runs in my family.

I started reading my new Tom Venuto book this morning and it has a lot of great info! It even talks about mental training and using the word WARRIOR to describe yourself during training!!!! Of course I thought "How appropriate!!"

I had a super workout this morning! I did Tabata sprints combined with lower body work and Kettlebells!!! I felt so powerful this morning! Tomorrow I plan to do a short run for speed and then go teach spinning. Then both my boys have soccer games so it will be another busy weekend!

I am in meetings all day today for work, but my cooler is packed and full of clean nutrition!!!

Have a great weekend everyone!!!! Hope to see more posts today!

Hey gang....sounds like everyone is doing well. Haven't been on the site for about a week....although I did try to get on a few days ago and something was wrong with the site and it wouldn't let me log in??? My latest 5k was 27:42 and it was the first time I ran with music (got a new iphone). I must say I definitely prefer pumping iron but I am committed to working on my 5k time for this spring and summer.

PB: I hear you about the fish. I only eat fish when there is nothing else to eat but I do take a fish oil pill everyday.

Ceurvo: I am with you on the cardio thing. I only do it because I know it is good for me but I would much rather pound the steel any day!

Hope all you warriors are  having a great weekend!

Hi Warriors!

Fit: Great to hear from you! I had the same problem with the BFL site one day last week. I got a weird error when I tried to go on the forum. Not sure what that was about! AWESOME job on your 5k time!!!! You are just shaving off those minutes like crazy!!!! It's funny b/c somedays I think to myself that I love running the most, then the next day I think that I love strength training the most!!! I guess it's good that I enjoy all forms of workout...to think just a little less than a year ago I didn't give strength training a second thought...now I want to tell everyone what a difference it makes in transforming your body.

Yesterday was a lot of cardio for me. I did a 3.5 mile run outdoors early in the morning, then mid-morning I taught spinning at my gym. Both were great workouts. My free day for food was yesterday and I will not dwell on all the unclean foods I consumed. I really need to find a better balance for my free days.

BDMom: I started reading the carb cycling solution book. I am thinking maybe by carb cycling I will have better control over my free days. I am planning to start in June when I am not working so I will have more time to plan and not have to rely on my cooler so much. I hope you had a wonderful vacation! I'm sure it will be hard to be back in the real world on Monday! Or, if you are like me, you will be ready to get back on a schedule with some structure!

I hope all you other Warriors have had a great weekend. I will check in tomorrow!

Greetings Fellow Warriors,  Just a short note before heading out to LBWO today of Week 4, 5th day of C3 (a lot of nomenclature I know).   Great to hear from you Parsons.  How are those weight exercises going for you.  I plan to try to start at 290lbs today on the Standing Leg squats with the smith rack and progress up to 330lbs at the end of the set all while watching my form doing the reps. Wish me luck on thisone.  If so perhaps I can go up next week again or the week after. BDMOM:  Sound like life is going better for you right now. I hope the short vacation is lots of fun, If it was a WDW I perhaps could have helped you out with guidance and such.  Disneyland I haven't been to since 1978 so I can't help on that one. Let us all know how it went for y'all.   Cuervo: How are the workouts going?  I am sure you are clear of all of those old problems that you used to encounter several challenges ago. Best wishes to you in your efforts. RunnerMOM:  Some great times on those current events your participated in.  I always admire that many of the runs benefit a cause of some kind or another.  I am still working the treadmill at the gym and currently I reach an incline of 7.0 at a speed of 7.0 on the last leg of my HIT Cardio routine on the treadmill (minute number 19).   Well enough for now, got to go the gym closes at 8PM today and they hustled us out early yesterday I think due to Cinco De Mayo desires of the staff. Keep moving Forward everyone and anyone I missed this time, I am still thinking of you and wishing y'all the best.

Quick check in for me today. Workouts are good. I lost another 8 lbs this week. I am about crippled today, Friday was leg day and it was brutal. But in a good way. 50 rep sets for squats, then 30 reps sets of leg extensions super set with leg curls. Then walking lunges. I can barely move today and I had to work. Lol. I wanted to quit around rep 25 on the squats, but I realized that I must give it 110% every time in order to see the results. I needed to prove tommyself I would do it. Afterwards I felt great. I think I have some momentum now to carry me.

BD and runnermom. Let me know how the carb cycling goes. I have been reading alot from a guy named kiefer. He Is supposed to be great at carb cycling routines. He has 2 programs. CarbNite is one and carb backloading is the latest. I will try it, but I will wait until I hit that plateau that always halts my progress around 14-15% bf.

WPBill - sounds like you are in the zone. Great numbers on your squats. I definitely get encouragement reading the awesome stats y'all have.

Everyone else- have a great week and kick some tail.

Later

Morning Warriors!

Looks like several of you are in the groove!  Keep it up!

Cuervo/WPBill - Way to go on the workouts!

Carb cycling - I have never done it before.  I have read some peoples experiences with it on other forums.  Results aside, some people love it and seemed to be geared for it.  Others fall apart right off the bat LOL.  I guess all you can do is give it a go and see how you do.

We had a great weekend around our house.  Jonah's birthday party was a blast.  By the end of the party he transformed into Spiderman!  He got a costume from one of the grandparents that looks like the real thing I think LOL...it has been so much fun!

All of that said, I took some liberties with the food this weekend.  For the first time in a long time  I went to be last night bloated haha!  Before bed I started chugging water and will continue downing ridiculous amounts for the next day or two.

But...all of that food and I smashed my workout this AM.  I had a goal of 1 rep on my last OHP set with 135....and I nailed 3!  I have made slow progress with this, but steady so I am happy with this little goal behind me.  Next goal is 155 and then onward and upward.

Have a great day my friends!  Give it all you got.  You are capable of so much more than you could ever imagine!!!

Hi Warriors!

Parson: You are just hitting those PRs right and left! Way to go! Glad you had a great b-day with your son this weekend. I had an awful eating day on Saturday as well...oh well....Sunday was the start of a new week so here we go!

Cuervo: Thanks for checking in!!!! You sound like you are killing it....a loss of 8 lbs....WOW!!!!! Yes, another reason I want to look into carb cycling is b/c I have hit a plateau. I don't want to lose any more weight, but I can't seem to get my BF below the 18% mark. I have been stuck there for months it seems. I am hoping that carb cycling will help.

WP: Thanks for the congrats. The race I did last week benefitted one of my former students and his brother who are both suffering from Batten's Disease which is a horrible genetic disease. Their parents are so good at organizing events to raise awareness of this dibilitating disease.

After my rest day yesterday, I was up early this morning ready to hit the gym HARD! I warmed up on the TM then had a good LBWO. My nutrition is packed and clean. I made a batch of protein pancakes last night to put in the freezer. I changed the recipe just a bit from the previous times I have made them...I added vanilla whey powder and strawberries....YUM!!!!! So , so good!!!! I use a recipe from BDMom with FF cottage cheese, egg whites, oatmeal, and vanilla and almond extracts.

Have a great Monday....make this WEEK COUNT!!!!!

Hey Warriors,

Back to the land of the living feeling pretty good or at least better than Linda, her back is still bothering her. She is seeeing a chiro 2 a week now. He only wants her doing his excercises that he has shown her nothing else. I had migraines Tues. Wed. Thur. last week but managed to get my wo's in anyway. Did a Trail run yesterday,forgot my ipod and right as soon as I has far enough away from the house I felt like I needed to go pee. lol So for my run I had a full bladder. Decided to map my run on .com here are my stats for my first Trail run ever. 4.19 miles, Time 41:43, Avg. pace 9.56 min/mi, avg. speed 6.03 mi/h, Cals burned 458. So all in all better than I thought I was doing. Felt like a clydesdale pulling a wagon,didn't think I was going that fast. Next run tomorrow as this will be my cardio from now on. Will see how much I can shave off of this.

Proverb31, Hope everything works out for you and you can resume those wo's soon.

Cuervo, Glad to see your back and really rocking those wo's.

Parson, Glad you got back to enjoy the BD Day, never want to miss those especially at that age.

BD, Sounds like you enjoyed your vacation how many churro's did you enjoy? lol. I guess Linda is dealing with her back and she is suppose to get back on track today. Her food has been pretty good all week or at least better than before. Sounds like you are back on track already. Need to hear more on the carb loading thing.

Roadrunnermom, I have quite a ways to go on the trail running. Your runs are amazing. Years ago one of my friends ran her first 5 k and when I asked how she did she said good and when I asked what was the fastest time she said some 15 or 16 yr. old did it in a ridiculos amount of time, 15 min. lol. You are not that far off.

Gotta run now.

Keep KILLING THOSE WO'S GANG!

Claude

Hello Warriors!!

I missed you all!  We had a great time with Mickey & friends, but it is nice to get back to reality.  Doing loads of laundry today, and have my nutrition final tonite.  I have my chemistry final on Thursday and I haven't even looked over any of my notes yet..yikes!

I gained 4#s while away, but I knew I would gain, so not a big surprise.  Heck, it really could have been more given what all I ate.  I guess walking around those parks for 12 hours a day helps burn off a lot of that!

I started my Chris Powell carb cycling today.  Today is a low cal/carb day, and so far, I am doing fine.  Guess those glycogen stores are still full from Disney..ha.  I will try to stick to low carb/cal on M,W & F, and high carb/cal on T, TH & Sat.  Sunday is a free day, but will have to experiment with that.  I will weigh in on Saturday mornings.  Will keep you posted.

Claude:  sorry Linda's back is giving her issues.  Mine was really bothering me the week before we left (I injured in over 20 years ago, and it still haunts me).  I used the foam roller and it really helped a lot.  I always have to pee when I run, that is why super long distances are not for me.  Good job on your run!!

Parson:  I hear you.  I think I'll do well with carb cycling because when I make up my mind to do something, I usually follow through; I'm stubborn.  My sister has a tough time of it, and didn't last more than a day.  She is giving it another go; we'll see how she does.  So glad your son's birthday was a success.  It sounds like so much fun!!  I am sure with all that food, you did have a great workout this morning; it usually helps fuel those workouts.  I am curious to see how my Hiit goes tomorrow morning after a day of low carbing.  I don't take fish oil.  I used to, but I had to see a cardiologist due to irregular heart patterns at one time, and he told me to go off of it, as well as all caffeine or any stimulants whatsoever.  I also have a very sensitive GI tract, and that oily stuff doesn't sit well with me.  That is why I like the chia seeds; I am able to get the benefit of omega 3's everyday, without eating fish at all.  

Cuervo:  Yay, congrats on the loss.  You are back to killing it!!  I will keep you posted on the carb cycling.  I am right where runnermom is.  Weight is fine, but would like to see my body fat drop some more and really hone in on that lean muscle mass.

WPBill:  Wish we could have gone to Disneyworld and met you.  I like Disneyworld better, but Disneyland was still a blast.  We really enjoyed ourselves. It sounds as if you are doing Awesome on this challenge....keep it up!

runnermom:  I think summer would be a good time to start the CC; the low carb days are kinda tough when having to pack foods for the day.  I am really having to be creative to get up to 1,200 calories on that day.  I am trying to stay right around 1,200 on low carb days, and around 1,500 on high carb days.  Without those carbs, the cals don't add up as quickly.  I am anxious to see how I do with it.  I am really just wanting to maximize my full potential and I like trying different stuff and seeing how my body adapts.  It's nice to be at a place in our fitness journey that it is not all about weight loss!!

Fit4life:  You are just bound and determined to whoop all of us on your 5K time.  When will you run your first official one?  The music helps soooooo much!!!  I'd lift anyday over running, but that is why I do it; it's good to get out of your comfort zone on occasion!!

K...gotta get some laundry done and STUDY!

Make it a great week!!

Warriors!!! Happy Monday!!

I just finished my workout. After getting home and spreading about 30 bales of pine straw. I am finally figuring out how to make progress without hurting my shoulder any more. It has been a blow to my ego having to lift much lighter, but failure is possible at lighter weights.

Glad you are all doing well and BD is back home safely. I am usually posting from my phone these days so reading back for personals is hard on the tiny screen. Just know you are all my Heros!

Have a great night. Let's kick @ss this week. I am on a mission. Haha.

HelloWarriors ! I absolutely love this name ! I am currently on week 2 of my 3rd challenge. I was wondering if I could pop my head in here and introduce myself and possibly make friends, get some support, etc... hope you guys are having a great week. I'll check back tmw !

Aloha Warriors!

I have just started an 8 week challenge invested in a stack recommended by my best buddy from the island of maui, Today is day 2, I'm really gonna try and take it home on this round! Yesterday was chest Dumbbell flat bench presses took it to 100's for 10, incline press on the smith machine took it to 235 for 8 barbell high rep burners 135 2 sets for 20 and 155 2 sets for 15, ended with cable crossovers super setted with reverse cable tricep extensions and finally dome dumbbell skull crushers.. my chest was absolutely blasted lol..

Today was back day mostly deadlifting started at 135 for 20 working my way up to 410 for 6 and my final burner was 315 for 15! Did some wide grip pulldowns and finished with one arm dumbbell rows 80lbs. I was literally flyin on endorphins till noon, I swear deadlifting is sooo amazing for working your body as a whole!

PB: Man you are knocking down PR's like it's going outta style! Awesome!! Keep it going moving forward!!

Runner:  as usual you never skip a beat!

BD: welcome back! Glad you had a great time at the happiest place on earth :) Study up and good luck on your final you'll be just fine!

Claude: That trail run sounds awesome We have some lava fields here that have trails in em I hiked em before but never ran those rocks can really eat through some shoes lol.. not to mention with all the heat radiating back at you it can get really hot really fast.. Good work though!

Cuervo: Glad to see you checking in regularly.. 8lbs in a week! Saaaweeettt!! Sounds like the warrior is back in full force.. keep it up man!

Runnergirl: welcome to the warrior ohana! wow 2 challenges under your belt amazing! I'll beat runnermom and BDmom on the questions coming your way :-P 1) what are you trying to achieve this time around? 2)What does your nutrition look like? hehe Glad you found your way here.. This is the place to be, everyone is so supportive and there is a wealth of info between us. Again.. welcome!

ok warriors time for bed early cardio session tomorrow.. OWN IT! ALOHA!

Morning Warriors!

Welcome runnergilrl007!  Yes, you can join the crew.  Cost of membership is sweat and dedication....please do submit your pets or small children LOL!  Glad to have you here!

Two exciting things happened yesterday.  One my little girl came home from school yesterday and said - "Daddy, can you help me learn how to run faster?"  Well, we did cardio last night because she wants to run faster than anyone else in her class.  She is 6...I'm not a cardio guy by any stretch, but if she wants to do it I say lets go.  THEN...while we were getting bath's for the evening my little boy said, "Daddy, will I be strong like you one day?"  I kind of laughed at first and then I said, "Buddy, you will be much stronger than daddy one day...!"  He kind of smiled and said, "OK!"  I was pretty stoked on the inside.

Good...great LBWO this AM, but last night with the kids was even better!

Island_dude - I agree, deadlifting is probably the most complete lift a person can do.  I tell people this and they don't believe it...when I started deadlifting - EVERY other lift got better.    I believe everyone should have a goal of DL 1.5-2x their body weight...men and woman.  I'm not quite to 2x yet, but I will be there before the summer is over.  Great job on them!

Cuervo - Way to go man!  Glad you are getting zoned in on everything.

Claude - Great job on the run!  Hope Linda is feeling better today!

BD - How was/is cardio this AM after the lower carbs?  I looked back over my food diary and kind of noticed that I do fine within a range of carbs.  Me personally I'm not a big carb lover, but I don't like to go too low.  Too low for me is getting below 150g/day  Mentally I feel fine, but after a few days things start suffering.  4-5 days is the most I have gone that way just seeing how I did.  I'm sure you will do great!!!!

Runnermom - Can you or BD send me the recipe for the protein pancakes?  Is there a substitute for the cottage cheese.  It is one of my least favorite things on the planet and one reason I avoid even attempting making these things because I see everyone uses it.  I've tried so hard in the past to like CC, but I just can't stomach it.  The thought of it being in something is immediate turnoff for me (same goes for cream cheese, and GY).  Any help/recipes would be appreciated.  I will put my apron on and give it a whirl LOL!

Dee - How are you doing?  Any updates?

Have a great day Warriors!  I have a busy one ahead today!

Hi Warriors!

Welcome, Runnergirl007! The Warrior thread is the BEST!!!!! Yes, Island Dude beat us to the questions! Fill us in...inquiring ears want to know :)

Parson: You totally cannot even tell that there is cottage cheese in the protein pancakes! And I mean TOTALLY!!!! But, if you can't eat them just knowing that it's in there, then you could probably leave out the cottage cheese. I have seen recipes without it. The recipe BDMom sent me is very simple: 1 carton (the smaller carton) liquid egg whites, 16 oz cottage cheese, 2 cups dry oatmeal, splash of vanilla and almond extracts. (***When I made them this weekend I also added 2 scoops of vanilla whey isolate and strawberries. Sometimes I use blueberries. These are just extra add-ins if you want!) Blend all together in a blender, and then pour the mixture on a griddle or however you normally make pancakes. You will be amazed at how much they look and taste like the real thing!!!!! It usually makes at least 10-12 pancakes for me, but of course it will depend on how big you make your pancakes. They are SO YUMMY!!!! BTW, I love the comments from your kids! Isn't it great when they notice your accomplishments!!!??

Island: As usual, YOUR workouts are amazing!!!! Just curious, why did you decide on an 8 week challenge? Funny thing, I don't even know where I am on my current challenge as far as time goes....it just seems like for me this is for life. I know this summer I will have to take at least 2 weeks of break b/c we have 2 vacations planned...one in June and one in July. I am hoping to still work out but I know that my eating probably won't be so good during vacations!

BDMom: Welcome back!!! A 4 lb gain is not a lot!!!! I know you will lose that in no time flat! I am excited about the carb cycling. I am still reading the book and just love all the info. I might try to start before summer....I really want to break through this plateau! If I can finish the book by this weekend then I might start next week.

Cuervo: I looked up the Carb Nite information you posted about. I think Kiefer's philosophy is a little different than the carb cycling book I am reading (the one BDMom is following too). Kiefer's seemed a little extreme to me, and not as "healthy". But, I only read an excerpt online, so not sure about his whole program. I am anxious to finish my carb cycling book....you know I am a nutrition/fitness info junkie!!!!

Claude: I hope Linda's back is better. I am glad to see her completing her food diaries on MFP! BTW, I won't tell you some of the places I have used as "restrooms" during my runs! Ha ha!!! When you gotta go, you gotta go......

Today was double day for me. I ran outdoors for my HIIT this morning....I am getting tired of the TM! I did a 5k outdoors in my neighborhood which meant lots of hills! It was a great run...I did intervals of speed, hills, and recovery. Then I came indoors to my basement gym and did UBWO/push. I had a few interuptions b/c my kids are out of school today for a teacher workday, but I got it done so that's all that counts! Nutrition is packed and clean today. It is almost lunch time so gonna go eat some grilled chicken, veggies, and buckwheat groats!

Have a great day Warriors!!!!