Join me as a try to feed my family lots of Raw and Superfood. I like to write about the edible garden, exercise, and learning to love my natural expression. I am a Family Practice Physician and believe there are alternatives approaches to feeling your best.

Friday, April 29, 2011

After 6th week of Stronglifts

Finished 6 weeks of stronglifts.

Squat- 105 pounds. My form suffered at this weight 2 weeks ago, so I deloaded just a bit and worked my way back up a gain to this weight. I watch Mendhi's squat video a lot, yet I am hard to critique on my form. I've been very careful to watch my form and go low. I felt OK doing the squats today. Next week I am going to increase to 110. It seems that I should be squatting more than I bench, but I've been benching over a year consistently (I've also benched in the passed).  I here a lot of talk about squatting abilities should be certain % of your weight. I am no where near my body weight. This week I squatted barefoot and like it. I also did no use the bar pad. I see my squat increasing very slowly.

Bench Press- at 120 pound, I tried 5 x5, three times. I came very close to getting all 25 reps. I will deload by 10% next week. I know I will be able to push pass 120. My max before doing 5 x5's was 135 x 1 rep. I have not done a one rep set in 6 weeks. It is getting tempting to see if I could push 140 or more, but I feel very patient and confident with this program. When I get back to 135, I'll be doing 5x5's! :)

Overhead press- 60 pounds was very hard two weeks ago. I was hurting more than I thought I should. So I deloaded and stayed at 50 this week. I was so sore, actually I think my form and progress sufferred early last week in the other moves because of over doing it.  That means I have lots to look forward to next week, now that I am recovered. BTW- I have no more bat wings. This makes OP so worth it.

Barbell row- up to 60 pounds. But because I was sore, I deloaded to 50 pounds. Next week, I will take it back to 55, 60...

Deadlift- 155,1x 5. Not a plateau. Next week, 160... I expect to be able to lift my body weight and more.

A few days I finished quicker than planned and did abd machines or other machines. I could definately notice a difference in my endurance and strength.

BW 175, I am 45.

Friday, April 15, 2011

Work Out Summary

I'm still eating high raw everyday. Each day I usually drink 4 cups of smoothie, a big raw vegan salad, chocolate bliss, sprouted almonds and seeds, kefir water, and dabble in some cooked food. Some people think all I eat is raw. Just to clarify I don't. I feel I have found a good balance for me. Some days are very, very close.

For years, I talked about birth and doulas, I felt like no one heard me. Then I talked about breastfeeding and a few heard me. I am BLOWN away at how much interest there is in raw food. I am surrounded by green smoothie drinkers. I have the support I need, but it blows my mind that some people never eat anything raw, let alone any vegetables.

I do not calorie count. Maybe I should? That is where my motivation ends. While I have been doing intense strenth training, I have been reaching for more foods with a nut or bean base.

I want to sum up my first 4 weeks of the 5x5 training program I am doing.
All my maxed out weights listed below are 5 sets of 5 reps. I am delaying the gratification of maxing out on one rep to work on form and conditioning. When I get to the point in my program where I can do a rep of one, I know it will be worth doing it this way.

Squat- 105 pounds. My form suffered at this weight, so I have deloaded just a bit. From the deload I will work my way back up. Squats are done each work out. These are just low weights. When you start peaking you back down on intense squat work outs.
Bench Press- 115. Yes, I did 5 sets, 5 reps at this weight. It was hard, on Sunday I will try 120 5x5
Overhead press- 60 pounds. This was hard. My form was close, but not as good as I'd like it. I pick the bar up off from the floor and do this standing. In this program BP and OP are alternated each work out to prevent/minimize injury to the shoulder.
Barbell row- up to 60 pounds.
Deadlift- 135, this is the exception 1 set, 5 reps. Barbell row/Deadlift are alternated each work out.

I do warm up set-ups and cool down sets. I stretch. These combinations get my heart rate up. I do a little cardio warm up to get my blood flowing, but not to the point of sweating. I only am in the gym 3 days a week. Any work out in between is for fun and recreation with the boys. Not stressful or intense. I need the recovery time.

I feel my muscles after every work out. I don't mean in a bad way. Like, I know I did not waste a work out. Over the next month as I reach my plateau, I will delaod, and build up again adding 5 pounds to the bar. When I stall after 2 deloads, the program has you move into 3x3 sets.

John goes with me. He does what I tell him (at the gym). Since you start light. His program is similar to mine except he benches more. I didn't have him start at the lowest weight in bench because he has been benching a while. He won't plateau soon. This month I expect he'll keep increasing as I deload. His range of motion in his knees has improved significantly. Who would of known; A few months ago he had a meniscal tear in his knee. Not necessarily thinner and less weight, but we are both better conditioned than we ever have been.

Strength training tightens your muscles. I've enjoyed yoga to help stretch and balance. From the little experience I have with yoga I feel the benefits. I have a lot of patients complain of chronic knee and/or back pain. Honestly, the gentle range of motion and stretch would help a lot.  I am looking forward to the family class at the civic center tomorrow.

I'll try not to bore you every other day with my weight personal records. :)

Keep in mind my protein is nearly all vegan with occasional local eggs. If I have had dairy it is minor. If I had any meat, it was________ wings.

Thursday, April 7, 2011

Raw Food and Nursing Mothers Go Good Together

Good Company
Good Food
Zuccini salad, fresh fruit juice, kale salad, raw chocolate, more raw chocolate, m ore raw chocolate, granola,
and more...
The First Raw Food for babies

Happy Kids eat Raw Food

Friday, April 1, 2011

End of Week 2, The "B" Routine

Today John and I did the "B" routine of of our 5x5 routine. This is the end of our second week. I've been squatting for a while on and off over the past year. Last time I squatted this weight (before 5x5 routine), I could not go so low. When I read the program, I felt a little intimidated that I would be able to squat low as they insist. But it felt GOOD today. I squatted 95# 5 reps, 5 sets.

I had never did over head press before this routine. In fact I am pretty certain I could not lift an olympic bar over my head on a seated press so I never did them. I started with a few bars in the gym lighter... 20#, 30#. 40#, and tonight 45 pounds. No problem. I know I got a lot more in me.
The third excercise we all did was the deadlift. Again we started with lighter weights last week and progress. Tonight's only 115 pounds.
I can feel my muscles after doing all these combo move reps, but it is a good feel. I have not felt sore.
I am looking forward to next weeks routine when I can progressively add some more weight.
BTW- I am dressing my truth at the gym today. :) I do have a favorite pair of black shorts as an alternative. I am seeing how hard black is. At the gym it definately makes me look too tough. I'd rather not look like I am in a gang. I took some photos of John tonight , he's doing the smae thing as me. William, the "14" yo, didn't want me to even take a photo of him. He was willing to take my photos. We are glad he is interested in the gym. I suppose he'll be all about the camera as we move into heavier weights. I am really curious how far I can go with this incremental weight increase.
The program is designed for men without a lot of direction for women. Not that it should be any different... but honestly, I don't think I am going to keep up with John,  we'll see. He's got strength. I got range of motion and good knees. I just know from tonight, I'll be able to do my drills 5x5's  next week. Then I'll worry about the next week after that. I know your wondering why I take all these silly photos at light weights. I feel like it will help me if I see what I am doing and how I progress. Also, there is not really that many photos and vids of combo moves at lighter weight. You don't have to lift 600 pounds to benefit. I hope to encourage you. I do warm up on a machine before this for my heart rate and cardio, but this  is cardio, It does keep my weight up moving through all the reps.

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