| 8/1/2008
| 1/5/2008
| Change
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Age
| 34
| 35
| 1
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Height
| 5'5"
| 5'5"
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Weight
| 134.2
| 123
| -11.2
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BF%
| 25.60%
| ?
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Bicep
| 10.75
| 10
| -0.75
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Chest
| 34
| 32
| -2
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Ribs
| 31
| 29
| -2
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Waist
| 26.5
| 25
| -1.5
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Belly
| 32
| 28
| -4
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Hips
| 36
| 34.25
| -1.75
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Thigh
| 22
| 20.5
| -1.5
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| -13.5
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1. Diet: 90% compliance or better, all foods logged.
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*300-500 calorie deficit as per NROL4W, min 30% protein, max 40% carbs.
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Before: Nowhere near 90%, and before the challenge, if I went off-plan, I stopped logging altogether.
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August:
| 90%
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Sept:
| 90%
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Oct:
| >90%
| (That # is for wk 1, then my hard drive crashed and I couldn't use my program)
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| Then ?
| food was healthy, portions mediocre
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Nov:
| 90.30%
| (Whew! Just made it!)
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Dec:
| 95.00%
| BUT my rest week, in which I don't track foods, was not the greatest.
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| I may have gained about a pound during that time (real weight, not water).
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2. Workouts: Lifting 2-3x/week, cardio 2x/week, min of 20 minutes
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Before: lifting 2-3x/week and cardio 1x/week. In the past, if my schedule or routine changes or we travel,
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etc, I get out of the habit and end up quitting the gym for a few months.
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August:
| 2.7 lift
| 3 cardio
| Included one rest week (pre-planned)
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Sept:
| 3 Lift
| 2.5 cardio
| Rest week for lifting, still did cardio
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Oct:
| 2.3 lift
| 3 cardio
| Week 3 did lots and lots of major farm work but no "lifting in the gym"
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Nov:
| 3 Lift
| 3 cardio
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Dec:
| 3 lift
| 5 cardio
| Rest week not included, no "cardio" but lots of activity like skiing, etc.
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3. Rehab/Mobility: Do all recommended stretches and exercises 5x/week as long as recommended.
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Before: I forget after about a week or two.
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August:
| 5.75
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Sept:
| 5
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Oct:
| Changed plan here to extra mobility and stretching before and after workouts. This is keeping me pain-free.
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Nov:
| Same as above
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Dec:
| 5
| Began using dynamic warmups/foam rolling from Max. Strength program
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4. Education: Read two diet or fitness related books recommended in this forum.
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Before: Have only ever read
South Beach Diet and NROL4W
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Have read
Eat Clean Diet Cookbook, Maximum Strength, New Rules of Lifting, and Power Training.
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5. Sport: Find and become active in another sport or activity besides what I do in the gym.
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Running--late summer and early fall, began running outside more often and actually enjoyed it!
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Tried to enter a 5K, but the two near us were during kids' last soccer games subsequent weekends.
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Martial Arts--Began a martial arts class but every class for about 4 weeks conflicted with other commitments,
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so I'm going to put it on hold until I can have a little more independence (LOVED it though)
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Riding--my daughter bought a horse, and so did the "family"--have jumped in with both feet into the horse world!
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Spending more time cleaning out the barn and feeding than anything else, but we have been working
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with the horses and/or riding several times per week.
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Skiing/Boarding--have done quite a bit more skiing and snowboarding than previous years, and really enjoying it!
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I'm hoping to progress past basic intermediate on the snowboard and hone my skiing and instructing skills.
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6. Chinups: Ten
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Done! Went from 1 3/4 to 10 by the November check-in. Today I even did 10 AFTER several other exercises in the gym!
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