Todays Workout
Squat 3 x 8 @ 105#, 1 x 8 @ 110#
Circuit A - 6 times - 10 min
Circuit B - 7 times -10 min
Bike Intervals 6 x 30s work w/90s rest btwn.
Alright I am sticking with the slow and steady pace, it has been working, guess I just wanted to see the scale move...faster, dont know if you realize Tony G (jugglecat) from the mens challenge is my husband. I am proud of him. The jealously goes both ways; he loses easy yet its hard for him to gain... opposite problem then me!!!
So after much debate, the revised plan is to finish the workout plan from WSFL - figure its a cosgrove workout so its sure to kick my @ss.
I feel more balanced with carbs back in my life, and NO I didnt not dive into a bready sandwich or go carb crazy.(my children have come out of hiding though) I am closely tracking my food in spark people and so far (2days) have it in a ratio of Protien:50%, Fats: 30%, Carb 20% - I will get it into beter balance as the days go on and plan to take in more cals on my lift days.
So thanks again for the great advice and cheering!!
Good call on the decision. You and I can just be the tortoise in this one. We'll cross the finish line slowly but surely and without losing stregth or our minds. LOL!! I simply cannot do low carb diets either. They just kill me. If I have to do low carb to reach my 10% then someone is going to die. Either me or someone close to me.
And about those progress pics. I echo Diane "Holy CRAP!"
Looking good! Your update picture show the changes, girl.
Quote:
Alright I am sticking with the slow and steady pace, it has been working, guess I just wanted to see the scale move...faster, dont know if you realize Tony G (jugglecat) from the mens challenge is my husband. I am proud of him. The jealously goes both ways; he loses easy yet its hard for him to gain... opposite problem then me!!!
So after much debate, the revised plan is to finish the workout plan from WSFL - figure its a cosgrove workout so its sure to kick my @ss.
I feel more balanced with carbs back in my life, and NO I didnt not dive into a bready sandwich or go carb crazy.(my children have come out of hiding though) I am closely tracking my food in spark people and so far (2days) have it in a ratio of Protien:50%, Fats: 30%, Carb 20% - I will get it into beter balance as the days go on and plan to take in more cals on my lift days.
This sounds like a great plan. I am also moving slowly, but I want it to go away forever and stay away. This does tend to get frustrating when we see people who are getting results quicker. I am one who also needs my carbs, LOL. I tried TNT and it just wasn't a good thing.
Anyways, don't mean to ramble in your log. You look great, you are doing all the right things so, keep it up!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Awwww... Thank you for all your kind words! I would love to comment to everyone..., super busy today!!! Sorry!! I do appreciate evrything everyone has written!! Thank you!
Todays Workout
4 Rounds 1 min work 2 min rest walk/sprint on treadmill
Bike 20 min steady state.
I worked hard today but I am pretty sore my legs are hurtin, dont know what I did in Mondays workout that was different but it was sumthin I can tell you that! lol I hope the soreness goes away for tommorows circuit with stepups.... I hate them.
Todays Workout
IncDBPress - 30/e 3 x 8
3ptRow - 30e 3 x8
Circuit 1 - DB Romainian DL/SwissBall Crunched 10 min -6 times
Circuit 2 - Step Ups/DB Swings 10 min - 4.5 times
Intervals - bike 4 1 min work 2 min rest
All I can think through the step ups is just keep moving just keep moving just keep moving.... My last set (The .5 part) a "new" trainer came up to me and says "keep your back straight up when you do those".... DUDE if you have been watching me you have seen me just do 5 sets of TWELVE thats 60 complete step ups you bastard - he is lucky i had no stength left to hit him with one of the 12# db's I was holding...
Todays Workout Deadlift 3 x 8 @ 115# (I thought I only did 3 last time oops)
Circuit A Jackknife/pushups(6reps) 5 times - 10 min
Circuit B Squat press25#e/Pulldowns70#(6reps)- 6 times -10 min
Bike Intervals 6 x 30s work w/90s rest btwn.
Early workout today and at home not the gym... I always have a little less to give at home must be mental... I dont know. I am getting anxious to finish the wsfl/workouts next week is the last round. I need a break, just a little rest. 6 days of working out is pretty taxing, I like it, I just feel my body needing a break to comeback to lift stronger. (This is an awesome feeling I know once I have some recovery time I will kick ass harder....sweeeeeeeet) I feel hyper for just doing my w/o but its my middle childs 6th birthday and we have alot going on, I can feel a few twinges I know I will feel this workout tommorow.
Today's Workout
Squat 4 x 6 @ 115#
Circuit A (DB RDL 12 @35/e, SB Crunches 12 @BW)- 6 times - 10 min
Circuit B (Step Ups 12 @12#DB/e, DB Swings 12#db/e)- 3 times -10 min
Bike Intervals 6 x 30s work w/90s rest btwn.
I am wondering about these bike intervals since reading somone elses blog saying to stay off the bikes at the gym.... ideas???
It is like 100 degrees. Way too hot to do anything - went to the gym later than usual forgot my timer so just made sure I did the same amount of sets as last time. As you know I HATE Step ups...
Different time different people at the gym... aparently this crowd is not used to seeing a girl in the free weight section.Two teenagers were laughing at me during my step ups (punks) I was laughing inside watching them do dumbbell incline presses with the same weight I use. I so wished it was that workout day! I am not there to impress anyone except myself which i did with my squats!!
I like bike intervals. They work for me. I also ride on the road and don't find one to distract from the other. I say go for it if it will work for you too.
__________________
The BIGGER I get the smaller you look
Todays Workout
IncDBPress - 30/e 3 x 8
3ptRow - 30e 3 x8
Circuit 1 - swissball push up/jack knife x 6 & Rev. Lunge Cable Row X6 10 min -5 times
Circuit 2 - Squat Press 20#/e/Pulldown75# 10 min - 6 times
Intervals - bike x3 - 2 min work 2 min rest
One more day of these WSFL workouts and I am done the workout program - as you already know I stopped the diet after week 2 for the saftey of my children and marriage. The workouts were challenging - I am moving on to something else yet to be determined. I will be sticking with the 6 day workout plan. Not sure of routine I will post as I figure it out.
Alright I have been MIA from my log since the server switch. Nothing too exciting to report, I have been doing steady state everyday at the gym, 45 min at a Moderate pace - its been kicking my ass and making me sweat (I like to think of this as a shedding not sweating really), plus I do this little thing at night where I do 2 push ups (real ones) every minute for 10 min. So I end up doing 20 - I can tell I am getting stronger - I will up it to 3 every min when I am ready.
Monday I will begin my new routine - with Tony's help I think it will be a good mix of what I like, and what I need. My eats have been good caloric wise and balanced in the right places - still lower on the carbs higer on the protein.
On a side note for fathers day we took the kids to a park that has one of those workout stations so I did three circuits of BW stuff (Squats, Push Ups, Body Rows, Step Ups, Jumping Jacks) in the blazing sun... that was my only non-cardio day.
I am sticking with the slow pace but its all good, more and more people are commenting and not so much that oh you've lost weight now it's wow you look really healthy I attribute this to my hard work at the gym, good eats and getting sun.
Today's Workout
One Armed DB Clean and Press 6 @ 25#/each side 8 @ 25#/each side
Squats 2 x 8 @ 115#
Cable Rows 2 x 8 @ 85#
Push Ups 2 x 8 (ON THE FLOOR!!!)
Planks 2 as long as I can - bleh 1 @ 45sec 1 @ 49sec
Alright what the hell gym personal trainer alert!!! This will be long!
I do my clean and press and get a little attention from the free weight crew - a new move for this bunch I guess? Or maybe for a girl well that triggers slug man - this is the trainer who corrected my step up form in a previous entry - so for my squats,... I have the bar loaded, (note I have headphones in to deter people from talking to me)
Trainer: "you gonna squat all that?!"
Me: "yep."
T: "wow - how long you been squatin that"
M: "Well I think this is my 3rd time" - enter squat rack getting ready
T: "hmm" - leaning against the smith machine within 3ft watching my every move....
M: legs shaking, pushing through trying not to notice the F&^$ head in my line of vision, whew put bar back in rack...
T: "Wow the first couple you nailed then you started leaning, be careful."
M: "Yeah I could feel it I was trying to correct myself" writes in log thinks WTF your eyeballin me no wonder my form is off you jackass...go again
T: again watching every move.
M: done put bar back
T:"why you lifting so heavy?"
M: after delay "To get stronger, healthier and its pretty fun"
T: "You dont need to lift heavier to get stronger"
M: Wide eyed and shocked
T: "If I lift 125 or 225 it doesnt matter, Im just saying if you lower your weight you can concentrate on your glutes instead of full body.
M:"Well Im going for full body excercises"
T: "Why?"
M: stumbling on my words,... "well it would take to long to isolate everything, I only have an hour lunch...." - lame answer wtf am I thinking - Oh wait thats right I just did some really hard movements with heavy weight my brain is not functioning...
T:"And? Why so heavy?...blahblahblah" there was more but....I will spare you
M: "Well talk to me another time because right now i am in the middle of my workout"
ARGH!!!!!
So I need to think of a sit down shut up leave me alone answer for him. It would have been different if he had asked me while sitting around, I like to talk about fitness and different ideas but mid work out is just plain rude, dont question my training techniques. He is the type of person that is poison in the gym - IF this were my first time or week I wouldnt go back. Anyone have some good sit down and shut up answers... I know I like lifting heavy and its yeilding good results...(something I should have said) Anyway wow...tooo long!
"you know, I'm in the middle of my workout right now - if you want to chit-chat, can we leave it for when I'm finished" followed by "would you mind not staring while I'm working out - it bothers my concentration"
Wearing earphones and an Ipod, even if they're not on, is kind of a universal defense against interruption.
She had her headphones on....I can relate.
Heather, I had someone come up to me IN THE MIDDLE of my one-armed DB Snatches. IN THE MIDDLE. She's lucky she didn't get a DB in the head! She had NO idea what I was doing. Yet she felt the need to tell me I was doing something "dangerous". Grrrr..
THEN, another time, I was in the squat rack doing static lunges with the oly bar. I was NOT doing squats. A TRAINER came up to me -- AGAIN, IN THE MIDDLE OF MY SET -- and proceeded to tell me my feet should be flat. WTF. I am doing a lunge, not a squat!! I am trying to bend myy back knee to the ground. Just how the F am I supposed to do that with a flat foot!! Grrrrr....again!
So, I just wanted you to know I relate! And, FWIW both times I told the person that I was following a set program and I knew what I was doing and to please let me finish my set.
"you know, I'm in the middle of my workout right now - if you want to chit-chat, can we leave it for when I'm finished" followed by "would you mind not staring while I'm working out - it bothers my concentration"
Scrubbing a kids (step2) playhouse inside and out with a scrub brush and bucket of soapy water. Diassemble/reassemble and scrub our gas grill to look like new... This was about 2 hours of pretty hard work.
Followed up with 15 min of HIIT on bike. 1 min work 2 min rest
5 work sessions... seems pretty weak but its all I got time for today...
On a side note - I am sore from Mondays workout my legs are feeling those closely watched squats.grrrr.... Thanks to all of you for your support.
Yesterdays workout
Off site meeting so me and my boss walked around a big lakenear th office, took us about 35 min, at a good pace and through woody trails. Pretty cool, worked up a sweat - it will have to do as my workout there was no time later. I felt bad for him because I was truckin - when we neared where we started he says to me all out of breath - "you done walking?" I looked at him he was sweating and looked desperate to stop.
Todays Workout
30 min on elliptical - I had a shortened lunch so I had to cut my typical 45 min to 30 Since I was in a rush my pace was quicker - I was out of breath and sweaty. My finisher after changing back into work clothes, running back to my car and driving frantic to the office, I ran up the flight of steps in my office building then jumped on a conference call - can any one say afterburn? Sweat was dripping down the back of my neck...thats gross I know, but that odd part of me was thinking "cool dude..."
Alright - so I am pulled off of weights doctors orders. I have a strained tendon in my left ankle...(I believe this happened when trainer dork was all up in my face making me slow my movements down and over think).
So for two weeks I am allowed only to do elliptical or bike. Then if my ankle feels better I can slowly add the weights back in.
My ankle had been hurting and I had just been sucking it up, but when I could barely walk barefooted on Sunday - I decided it best to have it looked at. So instead of my regularly scheduled gym visit I went to the dr. She gave the no weights order but encouraged me to replace the weights with the cardio for now to stay on track - she also gave me some anti inflammatory meds and said to try an ankle support (although she said she never recommends them). I bought a NexCare adjustable one and tried it on - wow it really felt better took down some swelling too. I feel better today and will probably ride the bike or eliptical depending on time.
I am kinda bummed since this is the last week of the challenge, but if I made it worse, I know it would derail me completely.
Last week I discovered kettle bell training which is more cardio than weights but adds a weight component. It is a great way to do cardio with a bum ankle or leg. Of course you have to learn how to do it correctly first.
I just recovered from a sprained ankle too. It took about 4 weeks for me and I mostly focused on upper body workouts in that time. It was a bummer but it worked. I also did a LOT of spinning which is something the ankle can handle pretty well.
And what Jane said is absolutely true. Weight loss begins and ends in the kitchen not in the gym.
__________________
The BIGGER I get the smaller you look
Alright - so I am pulled off of weights doctors orders. I have a strained tendon in my left ankle...(I believe this happened when trainer dork was all up in my face making me slow my movements down and over think).
So for two weeks I am allowed only to do elliptical or bike. Then if my ankle feels better I can slowly add the weights back in.
You're gonna be just fine even "only" doing elliptical or bike. Hope the ankle heals quickly... but just remember what so many of us are learning (and what Jane & Karla said) - it's all about the kitchen. You can still do some lovely nice SS cardio and heck, do upper body and core strength too!
Alright I feel better having done something at the gym... lol That Naproxen (sp?) does wonders I was so tempted to go do my weight workout - I have only done my new routine once I cant wait to get back to try the clean and presses again - they were new and exciting. Im thinking this is just a strain and not a rupture, so thats encouraging.
I am in desperate need of new clothes too - none of my old stuff fits anymore its to the point I dont need to unfasten any of my pants to get them on and off.
I am in desperate need of new clothes too - none of my old stuff fits anymore its to the point I dont need to unfasten any of my pants to get them on and off.
That's fantastic - so go out and get some new stuff!
) I feel hyper for just doing my w/o but its my middle childs 6th birthday and we have alot going on, I can feel a few twinges I know I will feel this workout tommorow.
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