Kara's Lifting Adventure

[Littlemermaidklb]

Getting in just under the wire with this update. My pics will look like I've made progress, but really I've just decided that in order to actually be consistent I need to take my pics with my stomach held in like I usually do, I have a really hard time just relaxing my stomach without actually pushing it out. So these will look better than my previous ones, but I have actually been slacking quite a bit this month




and just for fun: Back muscles!

[missjane]

You look as terrific as ever, Kara!!! Check your PM.

[ceebee]

You look super Kara! Your back looks fantastic

[Littlemermaidklb]

1- 75% compliance or better at my running/HIIT schedule (HIIT on Tuesdays and Thursdays, 1.5mile run once per weekend)
This changed to compliance with the pushups program after my knees started acting up. This month I've been almost 100% non-compliant. I will try to get back on the wagon for next month

2- 10 real pushups in a row with good form (currently can do 4-5)
Completed this goal last month. I forget what I changed it to after I completed it, I think it was 15 in a row, which I can also do now. So I will have to push this to 20 in a row, which I can't do yet

3- Lose fat and maintain/gain muscle. Will be measured by photos, measurements, and calipers. Current body fat as per Accumeasure Calipers is 25.5%. Goal BF% for the end of the challenge is 22-23%
Couldn't do the calipers this time, but in two weeks I will be able to have Bri check it for me. I used a bodyfat calculator that Bri found that is really quite close to what the calipers. It has me at 23.4 right now, but it could be off by at least a % or so.

4- Find something outside of the gym to increase my activity that I enjoy doing... either a dance or martial arts class.
Well, finances on my roommate's part have prevented us from doing the dance classes yet, but hopefully we will be able to get started in the next month or so.

[Bytsi]

Looking GREAT Kara!!! Nice back muscles!

[Chloe2]

Kara, I think you look great. Awesome back pic. And YEA on those pushups!

[Karen411]

Kara, your back pic is great! And look at the back of your shoulders--you've built muscle there, too! You're making remarkable progress on your push-ups since you have to keep setting new goals .

[Littlemermaidklb]

Wow... just realized a big (stupid) error on my part... In my measurement chart I subtracted the wrong column and reversed them.... so all those minuses are actually plusses. I thought it looked wrong when I put it up there...

Thanks everyone! Your support is awesome!

[Lost Dog]

Looking good. Your posture wasn't too bad before, but now it's better. I'm sure it's because your back's getting much stronger. Good work.

[GinnyLou]

Nice job, Kara! Your pictures look great.

[Littlemermaidklb]

Real good workout today. I feel like I've been off the bandwagon for quite a while, but I'm trying to get back on. I have figured out something that works for me with Power Training. It may not technically be Power Training anymore... but it's close enough. I dumped the last set of every exercise for the full body 3 days/week program. Still 8 less sets but I don't have to go 4 times a week, which was definitely not going to happen anyway. And even though I'm not doing as many sets, I'm still giving my all so my arms are still trembling right now and I am totally spent, so I think it's worth it.

Anyway, here's the workout:

Hang Power Cleans:
10x45
10x55
2x10x65

Back squat:
3x10x75

1-leg RDL:
3x10(e)x45

Pushups:
3x10xBW

BO DB Alt Rows:
10x17.5s
2x10x20s

DB shoulder press (supposed to be bilat not uni, but I hate doing these with the bar):
3x10x15s

1-arm lat pulldown:
3x10(e)x30
*these are rough!

Seated russian twist:
3x10x10lb med ball

Supine bridge:
3x30sec
*not a fan of these

Overall... I came out spent and it felt good :-)

[Bytsi]

Good job on the workout Kara - I don't see why you can't do it with 3 sets... I'm trying to follow the book and do 4, but especially with the higher rep days (10 reps), I think you'll be ok with 3. When you drop to 6 or 4 reps, maybe you'll add the 4th set back in...

I hate supine bridges too.

[Littlemermaidklb]

Quikie post, as I have to get to work, but I wanted to get this up before i leave for the weekend

Hang Power cleans:
5x55
5x55
5x65
5x65

BB Lunges:
10x45
10x55
10x55

RDL:
10x85
10x95
10x95

DB incline bench:
10x22.5s
10x25s
10x25s

Seated Row:
10x60
10x60
10x60

DB shulder press:
10x15s
10x15s
10x15s

Assisted chins:
10x60 assist
10x50 assist
10x50 assist

Corkscrew:
10x10
10x10
10x10

Planks:
3x60sec

Felt good! I like it sooo much better with three sets! (I do the whole 4 sets of the explosive moves though, so I can get better at them eventually)

[Bytsi]

Nice workout Kara!

[Littlemermaidklb]

Wow it has been a really long time since I've been to the gym!!! I made up for it today though, and this workout felt AWESOME! Which came as a bit of a surprise since I'm fighting a cold at the moment.

Hang Power Clean:
5x55
5x65
5x65

Squats:
10x75
10x75
10x75

1-leg RDLs:
10e x45
10e x45
10e x45

Pushups
10xBW
10xBW
10xBW

DB alternating bent rows:
10x20s
10x20s
10x20s

BB Pushpress:
10x35
10x35
10x35
*guessed on the weight of the bar... it's not marked

1-arm lat pulldown:
10x30
10x30
10x30
*these take some getting used to, but I think I like them

Russian twist:
10x12
10x12
10x12

PlankL
3x45sec

PHEW! And I think they have the heat on in my gym or something... I was sweating bullets!!!!

[GinnyLou]

Nice workout!

[Littlemermaidklb]

So I went to the gym on Saturday with Bri. The workout went really well and he was able to watch my form and everything. We didn't get through the entire thing due to scheduling, but even so, I left feeling like I worked hard. I went today as well and it felt good. And I met a non-creepy guy at the gym that I had to work in with on the one-and-only squat rack. Makes things sooo much easier when they're not creepy and all checking-you-out-ish. OK... on to the workouts:

Saturday:
Hang cleans:
5x55
5x55
5x65

BB Lunges:
10(e)x55
10(e)x55
10(e)x55

RDL:
10x95
10x95
10x95

DB incline bench:
10x25s
10x25s
8x27.5s

Horizontal pullup:
10x smithbar at shoulder height
10x smith bar at belly button
10x smith bar at belly button

DP should press:
10x15s

Done

Today:

Cleans:
5x55
5x65
5x65

Squats:
10x65
10x75
10x85

1-leg RDL:
10x45
10x50
10x55

Pushups:
3x10

DB alternating rows:
10(e)x20s
10(e)x20s
10(e)x22.5s

BB pushpress:
10x45
10x45
*no 3rd set... these KILL my wrists!

1-arm lat pulldowns:
10x30
10x30
10x30

seated russian twist:
10x10
10x10
10x10

Planks:
3x45seconds