You look AMAZING!!! Way to go!!!! Your abs are definitely more defined, and I can see a big difference in the back view too, especially your waistline in the back view.
Thanks!! Being that my backside is my problem, this is good to hear, er.. read, hehe.
Quote:
Originally Posted by sveta
Kara, you look GOOOOOD You're actually getting pretty close to your avatar my dear...you do have nice legs though lol
Great job girl!
Haha!!! This cracked me up! I'd need to lose 5 years, get bright red hair, and grow some boobs to look like my avi, but thanks so much!
Quote:
Originally Posted by missjane
Nice Job, Kara!
Quote:
Originally Posted by dillytl
Kara - you look MAAAAHVELOUS, ma'dear!!!!! AWESOME job!!!!
Thanks girls!!
Quote:
Originally Posted by brianb
Everyone already pretty much said it all, looking amazing as you always do. My gorgeous muscle-bound girlfriend :-D
"Muscle-bound" eh? Hehe, that's almost like my mom calling me her "little bodybuilder" the other day Thanks for taking my pics again love!
I like this workout. Not quite as much I liked workout A of stage 3, but I do like this one.
A: Front squat/pushpress:
3x8 with 50lb barbell
B1: Step-ups:
3x8(e) with 12.5s
B2: DB 1-pt Rows:
3x8 with 25s
C1: Static lunge, rear foot elevated:
3x8(e) with 12.5s
C2: Pushups:
1x8 with Smith bar about 3 or 4 inches above knee height
1x8 with bar at knee height
1x4 with bar at knee height, finished to 8 at same height as 1st set
D1: Planks
120sec
100sec, 20sec
D2: Side crunch off back ext.
1x8(e) with 25lb plate (total oops! this was hard!!)
1x8(e) with 15lb plate
Tried some steady-state running at the end thinking that the HIIT I'd been doing might have helped... well it might have, but not much, haha. I have soooooo far to go to get where I need to be with my running, it's not even funny! I only managed to go about 0.4 miles (at 6.5mpr... took about 4 min) before I said screw it. How pathetic. I am definitely not in as good of shape as I thought!
Notes:
-I like the push presses... the last few reps are still pretty darn tough so I don't think I can up in weight yet.
-I tried to do better form-wise with teh step-ups today, really concentrating on the leg muscles. I still hate these with a passion!
-Static lunges I can probably go up in a little bit next time. Whichever leg I do first, when I switch legs the quad of the back one (the one that I did first) gets tweaky.
-Pushups were ok... my arms were shaking hardcare after those and the planks! Phew!
-Planks... I got SO CLOSE to getting 120sec on the 2nd one... but not quite. Ugh.. hopefulyl next time I can do it.
-The first set of side crunches was a fluke! I grabbed the 25lb plate because that's what I use to do the actual back extention with and since I was using the same piece of equipment I guess my brain decided to go on vacation for a second and forget what exercise I was doing. I managed to eek them out but it wasn't very pretty.
-Running sucks.... why must I learn to do this for fitness tests? Not a happy camper. Needing to be able to run 1.5miles doesn't sound like a big deal, but to someone who hates running.. well it's a big deal, lol. And I did it after the workout because for the fitness test it comes last... after sit-ups, a 300meter sprint, and pushups. Gotta get that endurance up before I actually have to take this thing! (Thank goodness it'll be at least 1.5 to 2 years before I do take it, hehe, but since I've got so far to go, I need all the time I can get!)
Just a "drive-by" post to say that after a lovely weekend with Bri (in which I did not track my food very well) I am back on track I think. I hit my cals and macros almost dead on.
Cals: 1986 (the year I was born, hehe)
Fat: 33%
Carbs: 36%
Protein: 30%
The timing of the meals wasn't great, but I got it all in by the end. The interesting thing is that I've been waking up STARVING recently... which Bri was happy about since he always wakes up starving and he was glad the first thing I wanted to do was eat too, hehe. Cuz I usually tend to bum around for a bit, and come on here before deciding it's breakfast time!
And btw... shameless plug for the boy's log... he started one recently and just posted his before pics (he just started NROL). He likes that I've been so motivated by the people here and everything so he figured he would start trying to commit to this place and a log a bit too. So go check it out and leave "constructive criticsm" for him.
Awesome workout, Kara! I'm so impressed with your planks. Plus, 50lb barbell push/presses? Nice!
Good job on the macros, too.
I also always wake up starving....it can make leisurely weekend morning brunches a real headache for me!
And btw... shameless plug for the boy's log... he started one recently and just posted his before pics (he just started NROL). He likes that I've been so motivated by the people here and everything so he figured he would start trying to commit to this place and a log a bit too. So go check it out and leave "constructive criticsm" for him.
thanks hun you're the best... criticize away! *ducks*
I just noticed your new member title "Mom's Little Bodybuilder" - I LOVE IT!!!!! That's awesome!
Haha thanks Tracey! When I was talking to my mom on AIM the other day she actually called me her little bodybuilder and I thought it was hilarious, so I used it. Her name is Tracy too btw... I'm trying to get her to join this place too... but she's too into her bodypump classes to start really lifting right now. I keep telling her than once I'm done with this program I'm giving it to her! She keeps telling me she's "too old" to do a "lifting program" but I keep telling her I'm about half everyone else's age on here and you're all kickin my butt and putting my weights to shame! So we'll see what happens!
Oh Miss Kara! Now that I am away from the evil work computer that won't allow me to view pictures, I just took a look at your pictures. You are feeling a difference, because there is a very noticable change going on! I would steal from small children to have a waist like yours and your upper body looks strong and that has to feel good. You are changing your entire body and you seriously look strong. Too cool.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Ginger you are too sweet! Thank you! I just wish I could squat/deadlift myself like you can! There's a definite change in your pics too, you're doing sooo great!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Today's workout felt Great! And as I was coming out of the gym I got a picture text message and some great news! My guidance counselor from high school who I've kept in touch with for the last few years, and his wife just had their first baby!!!! An absolutely adorable baby boy named Colton! Too cute for words
Anyway, here's the workout from today:
A: Deadlifts:
3x8 with 85lbs
B1: BSS
3x8(e) with 20lb DB
B2: UG Lat pulldowns:
3x8 with 80lbs
C1: Reverse lunge from step:
3x8 with 15s
C2B Cuban:
1x8 with 7.5s
2x8 with 10s
D1: Ball crunches:
3x8 with 12.5lb DB longarm
D2: Reverse crunches:
2x8 on the floor
D3: Side crunch off the back ext:
1x8(e) with 15lbs
*some old guy was hoggin the apparatus for my 2nd and third sets so I didn't do them... but that's ok cuz my sides were killing me today anyway!
HIIT (for the first time in what feels like forever!)
5 intervals of 1min hard,. 1.5min at 3.5mph
intervals 1-3 at 8mph, 4 and 5 at 8.5mph
Notes:
-I've hit a bit of a plateau with the deads I think. I can lift it, but I think my form could be better... so I'm stuck here for a while
-Went up in the BSSs, which was pretty exciting!
-Felt a little wobbly on the reverse lunges, otherwise I might have gone up a little in weight.
-Ab stuff went well, nothing too thrilling to speak of.
-UG lat pulldowns.. I like these a lot. I just wish there was another 5lb increment weight... the next jump is to 90lbs, which I am SO not ready for!
Thanks Karla!
Yeah I've seen people call you Kara in your log and I wondered if your name was Karla or Kara so I just didn't call you anything for fear that whichever I chose would be the wrong one!
Thanks for the compliment! I'm not really trying to eat at much of a deficit. It just sometimes happens that way. And other times I go a bit over. For the past week or two I'v tried keeping the cals down by only about 100-200, which isn't too big a deficit. I haven't noticed any change since I've been doing things that way, but my monthly friend paid me a visit during that time too, and we all know she tends to screw everything up anyway! So for now I just keep on chuggin away... hehe
Well, I was at the gym near my home yesterday because I had to go back and get a new license, since mine somehow mysteriously dissappeared. And I actually dragged my mom with me too. I had her do theprogram with me and she actually liked it... so there's hope yet!
A: Front squat-pushpress:
3x8 with 50lb BB (mom did 30lb BB)
B1:Step-ups:
3x8(e) with 15's on an aerobic step with I think 6 risers (slightly lower than I normally do)
(Mom did it with 7s)
B2: DB 1-pt rows:
3x8 with 25s
(Mom laughed her way through the first set and by the 3rd set did them with great form! She used 15s)
C1: Static lunge, rear ft elevated:
2x8(e) with 15's
(Mom used 10s)
C2: Pushups:
2x8 on Smith machine, bar at knee height
(Mom did them on the floor, but she was droppingher hips and her form wasn't as good as it could/should have been, so I had her try on the Smith Machine and it was better)
D1: Planks
2x120seconds!!! (and mom was right there with me! She was quite proud of us with our total of 4 minutes of plank-ness!)
D2: Side runches on ball:
2x8(e) with 12lb DB to chest
(Mom had a hard time balancing but managed them all with BW)
Overall, pretty fun workout!
Have a great weekend!
Wow - your mom must be in pretty good shape to keep up (almost) with you! I can't imagine my mom doing that - she goes to a group ex class at the senior center - it keeps them moving, but it's mostly social...
When I was first starting to train people (many years ago), I tried to set my mom up on a program, but it was a disaster - we just bickered too much because she talked back and argued with EVERYTHING I told her to do. We agreed it just wasn't gonna work and she's much happier at her senior exercise class
Thanks Bytsi! Yeah, she's in pretty good shape. She loves her aerobics classes, and that bodypump class that she goes to all the time now (since she switched gyms... or rather since her old gym got bought out). She's gone to the gym 3x a week for the longest time but keeps talkin about that "last stubborn 5lbs". We'll see if the NROLFW helps her with it when and if I ever get her officially started on it.
Today's workout went surprsingly well considering the very off-track weekend I had eating-wise. There were burgers, taco salad, a chocolately dessert, shrimp scampi in very buttery and oily pasta...lots of stuff that tasted awesome but wasn't exactly track-able, not that I even wanted to know, lol. Here's the numbers:
A: Deadlifts:
2x8 with 85lbs
1x8 with 90!
B1: BSS:
2x8(e) with 20lb DB
1x8(e) with 25lb DB
B2: UG Lat pulldowns:
2x8 with 80lbs
1x8 with 90lbs!
C1: Reverse lunge from step
3x8(e) with 15s
C2: DB Cuban:
1x8 with 7.5s
2x8 with 10s
D1: Ball crunches:
2x8 with 12.5 DB longarm
1x8 with 15lb DB longarm
D2: Reverse crunches:
3x8 onthe floor
D3: Side crunches off the back ext.
2x8(e) with 15lbs to chest
HIIT:
3 intervals of 1min work, 1.5min walk
2 intervals at 8, 1 at 8.5... then I was toast!
Notes:
-I was so excited about the PRs on the deads and lat pulldowns! I felt really strong today.
-Reverse crunches are awkward... is there another exercise I can do that works the same things but isn't so odd?
-I think I need to do my HIIT on off-lifting days... it's been getting suckier and suckier when I do it after lifting.
Kara - that is so cool that your Mom worked out with you! My mom is quite the exercise buff herself. When Mom and Dad needed to build a new shed in the backyard to replace the falling-apart-25-year-old one, they did it RIGHT! They built this HUGE shed AND PUT A SECOND STORY ON IT - and turned it into my Mom's gym - I got NOTHING for a home gym setup compared to what my mom has!!
I tried to sub hanging leg raises for reverse crunches a couple of weeks ago. I think they were close but I kept thinking of the coregasm article and laughing so hard that I couldn't get it done right. LOL Maybe ask down in the NR4W section?
I tried to sub hanging leg raises for reverse crunches a couple of weeks ago. I think they were close but I kept thinking of the coregasm article and laughing so hard that I couldn't get it done right. LOL Maybe ask down in the NR4W section?
Hmm.. good point about the hanging leg raises.. I haven't done those in ages. I remember feeling them a lot in my quads because I did them with my legs straight. Is that how they're supposed to be done? I'll post about in the NR4W forum though. And I don't know if I'm familiar with the article you mentioned, so at least I'll be able to do it without laughing!
C1: Static lunges, rear ft elevated:
3x8(e) with 15s
C2: Pushups:
3x8 with Smith bar at knee height
D1: Planks
3x120seconds! (up from 2 last time!)
D2: Side crunch off back ext:
3x8(e) with 15lbs to chest
Notes:
-While I was able to go up in some things, I feel like I've plateaued (sp?) in others. I've done this entire stage with 50 for the front squat pushpress. My push-ups have stayed at the same level, and I've gone from 12.5s to 15s on the step-ups and lunges, but it's a killer and I don't know if maybe my form is slipping a tad? Every exercise is challenging at the weight I do it at, but I can't help feeling like I should be able to do more than I am right now.
-It was awesome to do 30s for the 1-pt rows... but it was ROUGH! Barely eeked out the last rep and my elbows didn't go back as far as they should have.
-I was so happy I got the 3rd plank in today! Three of those at 120 seconds a pop is insane! But I did it!!
NICE job Kara - especially those planks!!!! As for the weights that you can lift - you have to do what YOU can do - no comparing to what others are lifting!! It's easy to feel like you "should" be able to lift more because someone else can, but you have to do what YOU can do with proper form. As long as you are challenging yourself, that's what's important! And you are doing AWESOME!!! You've had a bunch of PR's in your workouts lately so you ARE making progress!!
I definitely agree with Tracy there You're making AMAZING gains so far... those rows are insane! Just realize that commitment to what you're doing now will eventually yield gains but there is no set time that someone can expect gains by. As long as you are pushing yourself hard (and keeping that form as perfect as possible) you will eventually get to where you want to be. You're giving it all you've got and you should be so proud of yourself, I sure as hell am.
NICE job Kara - especially those planks!!!! As for the weights that you can lift - you have to do what YOU can do - no comparing to what others are lifting!! It's easy to feel like you "should" be able to lift more because someone else can, but you have to do what YOU can do with proper form. As long as you are challenging yourself, that's what's important! And you are doing AWESOME!!! You've had a bunch of PR's in your workouts lately so you ARE making progress!!
Just keep on keepin' on!!
I know I shouldn't compare to others... and for the most part I don't (at least as far as what I'm lifting... I do tend to compare myself body-wise to everyone... a habit I really need to stop if I'm to keep my sanity!) I just feel like I should be progressing more than I am with some exercises.. not because other people are, but because I feel like I've done the same weights forever and I'm not getting any stronger/better at them!
Quote:
Originally Posted by brianb
I definitely agree with Tracy there You're making AMAZING gains so far... those rows are insane! Just realize that commitment to what you're doing now will eventually yield gains but there is no set time that someone can expect gains by. As long as you are pushing yourself hard (and keeping that form as perfect as possible) you will eventually get to where you want to be. You're giving it all you've got and you should be so proud of yourself, I sure as hell am.
Thanks love... and thanks for listening to my whining last night on the phone... you're always there when I need ya :-)
So I decided to do HIIT on my off days for 2 reasons: 1-I want to start losing some of this fat around the muscles I'm building, and 2- trying to do it after lifting has been getting more and more difficult... so I went today and did it totally on it's own... which I have officially decided is a much better idea from here on out!
WU: 2min @3.5
5 intervals of 1 min work, 1.5 min walk
1 at 8mph
3 at 8.5mph
1 at 9mph
Cooldown: 2 minutes
Holy crap I could barely breathe after this! 9mph is a new record for me and it damn near killed me! (I have never been good at running)
Well, it can only get better from here right?
Great workout today! I reached my mini-goal of being able to deadlift 95lbs! (The real goal is 135... I'm workin on it!) This is the last workout of Stage 4 already, so Stage 5 starts on Monday, guess I better read up on what I'm supposed to be doing!
A: Deads:
1x8 with 85lbs
1x8 with 90lbs
1x8 with 95lbs!
B1: BSS:
1x8(e) with 20lb DB
2x8(e) with 25lb DB
B2: UG Lat pulldowns:
1x8 at 80lbs
1x6 at 90lbs, finished at 75lbs
1x8 at 80lbs
C1: Reverse lunge from step:
3x8(e) with 15s
C2: DB Cuban:
3x8 with 7.5s
D1: Ball crunches:
2x8 with 12.5lb DB longarm
1x8 with 15lb DB longarm
D2: Hanging leg raise (subbed for reverse crunches like Diane suggested):
3x8 with BW (felt great, did it with legs pretty much straight out)
D3: Side crunch off back ext.:
3x8(e) with 15lbs to chest
Notes:
-I was really happy about being able to use the 25's on each end of the BB for my deads!
-I was a little sad I couldn't get the full set of lat pulldowns at 90, but I think my biceps were tired from holding teh 25lb DB for the BSSs... that's my story and I'm stickin to it!
-I did all 3 sets of the Cubans at 7.5 because I really don't think my shoulder likes the 10s
-Reverse lunge form was spot-on today, which made me feel good since I had just re-read a step-up thread and realized my form has gotten way sloppy on those, lol.
Have a great weekend everyone!
You're actually getting pretty close to your avatar my dear...you do have nice legs though lol
you're the best... criticize away! *ducks*
I just noticed your new member title "Mom's Little Bodybuilder" - I LOVE IT!!!!! That's awesome!
and I'm stubborn like woah and you got me to join so your mom can't be that hard babe haha
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