I've been thinking of doing this for so many reasons, but I've been lazy. So I've decided to suck it up and post all the workouts that I've done. Each in it's own post, so I don't go nuts trying to keep track. Here's where I started
I'm 29 and 5'7". I started the program around 167 lbs. It's been fluctuating all over since I started. Rarely the same weight two days in a row.
And the measurements are:
Bust (widest)-36
Bust (bra strap) - 32.5
Waist (narrowest)- 31
Belly Button - 38" 1/4
Hips - 42.5 (around my hip bones)
R. Thigh - 26.5
R. Calf - 14.5
R. Bicep - 12
Alright, I'm going to be doing B7 tonight, so I have a lot more info to update, but it will be coming in as I have time to work on it. Hopefully I'll be up to date in the next couple of days!
Step ups 3x8xBW on the chair. With way way better form than normal. Maybe I can actually add some weight soon.
Jackknife 3x15xBW - 10pike/5knees - 15 knees (wtf happened here??) - 6pike/9knees
I could not get these together, so I gave myself an extra minute of rest and pulled out some more pikes.
I was supposed to do B7 tonight but there was nothing for it. I had caffeine at breakfast AND lunch, which I try not to do, and then I came home and had coffee. I still did not feel good. Freaking PMS is kicking my butt around the block. Usually when I don't feel good or feel tired and I can get a workout in it's the best workout I've had in awhile, but my body would just not do it. I even tried doing some tendus (a dance thing) while I was heating up food and my feet were incredibly sore an my legs were staging a small revolution. I figure my body just needed a break, so I gave in. Hopefully I can do it in the morning or tomorrow night. It's going to depend on how I feel in the morning.
I went to bed early last night, got up late(r) than usual and I'm still hurting. Oh well. Can't win them all.
Also, here is the link to my daily plate profile. That's where I track my calories. Today was the best I think I've done so far as far as the macro split goes. I'm usually on track with the number but my macro breakups are off. Today I was on target and I'm low on calories. I've only been tracking for about a month (re:macro split, not numbers), so I guess I'm doing pretty good.
I managed to crank out a workout tonight. It was no easy feat of motivation, but I'm proud of myself for doing it. The only thing that I was worried about was when I was dashing up the stairs at the Metro my right knee got a twinge and it didn't really seem to go away. It hurts when I go up the stairs and it hurt for a little while on the deadlifts and even less in the lunges, but I still decided to lighten up a little and see how it went. So here we go:
3/27
Stage 1
Workout B7
Deadlifts 3x8x57lbs (will definitely go harder next time)
Shoulder Press 3x8x37 - really freaking hard. So proud of this weight!
Pullover 2x8x37 and 1x8x31
Lunges 3x8x53
Long Arm Crunches 3x15x23
All in all a pretty good workout. I'm hoping to get some more plates for my dumbbells this weekend. That and some other gloves or grips should help with my grip problems. My hands are starting to hurt a little by the end of the workout. Other than that, I'm rolling along. Can't wait to get to Stage 2!
The reason is because they are adjustable ones with screw on plates and the bar that holds the plates weighs 2.5 lbs (I weighed them), so when you put on the weights (I have 3s and 5s) it adds up to some seriously odd weights. Some of them are .5, but I just round up to keep myself sane.
I wouldn't normally have worried about the extra 2.5 with each dumbbell, but I was doing some of my early routines at a gym that had regular 5lb increment weights and I increased too fast one round when I was home and couldn't figure out why, and it was because of the bars.
Nice workouts! Keep up the good work. Your shoulder presses have really improved! Those are one of my favorite exercises.
And great idea starting a log! The community in this forum is so great - I get so much encouragement just by having a training log. Honestly, I think it makes me work harder, too. The first thing I do when I get home from a workout is sit at the computer (and drink water) and type in my weights. I love it!
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"Men are taught to apologize for their weaknesses, women for their strengths." - Lois Wyse
Nice workouts! Keep up the good work. Your shoulder presses have really improved! Those are one of my favorite exercises.
And great idea starting a log! The community in this forum is so great - I get so much encouragement just by having a training log. Honestly, I think it makes me work harder, too. The first thing I do when I get home from a workout is sit at the computer (and drink water) and type in my weights. I love it!
Thanks! I'm really surprised at how much I've been able to increase the presses, that's always been a tough place for me.
I really love the forums here. I try to peek in a couple of times a day for some info and some motivation. I draw a lot of strength from everyone here - especially since we're all doing the same thing. I know it helps me to read people's logs, so maybe I can help someone too.
Your weights seem a bit off??? You can do 53 pounds for your lunges but you are only squatting 57? That doesn't seem right. If you can lunge with 53 pounds, then you can squat a lot more than that, I am thinking!!
Hrm. I never really thought about that. I did a little more weight tonight and it was tough, but I think I could have done a little more.
I really really suck at step ups, does all this point to an imbalance, or me just not judging my weights well?
I've never ever lifted this heavy, to be sure, so either is entirely possible.
I did my final Stage 1 A workout tonight and the A AMRAP is going to be ridiculous because I started way too light, but that's a lesson learned too.
I finally kicked the freaking PMS induced haze that I've been wandering around in all last week and part of this one. It was miserable and I haven't had it that bad in awhile. I hate being that tired all the time, nothing gets done and I'm miserable to boot! Damn hormones! Can't live with 'em, can't reproduce without 'em!
Anyhoo I did my last A workout on stage 1 tonight. I had a couple of increases but nothing major. The jackknifes were pretty super, though, I have to say. I think it helped that I gave myself 2 mins before those every time. I did this since last time I could barely keep my feet on the ball with only one minute to rest after the step ups. I spent more energy trying to get myself stable and still couldn't do the workout, so I figured it was worth it to rest a minute more and do the workout with good form and good results. It definitely paid off.
Stage 1
Workout A8
Squats - 3x8x63lbs
Pushups - 3x8xBW on the floor with really good form - very proud
Bent over rows - 3x8x58 - if I had had to do 9 I wouldn't have made it!
Step ups - 3x8x6lbs - This sounds so lame since I was using freaking red barbie style dumbbells, but I'm really proud of this. My step ups have been mostly wrong and atrocious form since I started doing them on the chair, and this was the first time they didn't suck and I managed to add weight. I think I read that they are in the next few stages, so hopefully I can kick the weight up here now that I've got the muscles to get up the right way now!
Jackknife - 3xBW - 13 Pike - 10pike/5knees - 6pike/11 knees I think I found a whole new set of ab muscles to get through those 13. I might have to continue these on the side (if they don't come up later) to prove that I can get myself to 15. They are great to work on the muscles for Pilates which I have been doing for a year now and love.
I also tried a trick that I read on here in the recipe thread I think. I did the blend some cottage cheese and make "milk" and then added protein powder. I ended up needing to add water to get the right consistency and it didn't really work because our blender is so big and there was so little cottage cheese, but I think it's a good idea. I just needed to add some milk instead of water because the flavor sucked with the water. I ended up putting another half scoop of powder and 4 oz of milk or so to round it out. I might have to see if I can make this work with the stick blender. I think it's a good idea, tho, since my post w/o snack is never enough calories (which is usually ok since we eat dinner right after I'm done usually). Of course, I usually don't get enough calories on my w/o days, so it's a tough balance to strike between getting the calories in, but not too late at night. I really just need to get up and work out in the morning, but I just suck at that and can never stick to it. Even if it's odd, I do work out at night, we eat sort of late (8pm), but it works for me. I guess you gotta' go with what works!
Well, today should have been B8, my last regular workout in stage 1, but I cannot bring myself to do it. My legs are tired, I have shin splints and I'm beat like I ran a race yesterday. I'm not sure if I'm still in the PMS thing or if it's just from work and being incredibly stressed this week and running around like an idiot. I'm hoping to get to bed early tonight and see how I feel in the morning. I would like to workout tomorrow morning, but I can't predict if I'm going to be able to drag my sorry butt out of bed. I normally wouldn't care if I worked out in the morning or at night, but the later I push it in the day the harder it will be to make it through my pilates class on Saturday. I can't workout on Friday night and make it through pilates without dying. It's either going to have to be the day before or the day of so I can get my AMRAP in before Thursday's foot surgery.
Woohooo! Last workout of Stage 1 (apart from AMRAP). I can't believe I finally made it through it - even if it did take an extra two weeks to do. I hope that I can manage to get on a better routine in the next stages. I would like to be on a better schedule and I think it would definitely improve my results.
Workout B8 (I never liked you)
Deadlifts 3x8x68
Should press 3x8x38 - really freaking hard!
Pullover 3x8x38
Lunge 3x8x58
Crunch 3x8x29
Food was a little off track this week. I blame PMS for cravings and massive amounts of exhaustion that have been killing me this week. I'm really hoping to get back on track this coming week, I feel frustrated with myself, but I have to remember all the meals I ate right instead of the ones I ate that weren't clean. Remembering how far I've come from drinking 4 pints a beer and then eating a bread bowl full of loaded potato soup at 10:30 at night is a huge improvement. That was a long time ago, but I've been slowly improving my habits ever since, and I've come a long way. Now it's just a matter of keeping up the good work.
Squats 16lbs x 82 reps - Clearly I started out a little too light
Pushups 45 degrees - 20 reps
Bent over Row 16 lbs. x 42 reps - also a little light
Step up 16lbs x 23 reps - This was a little tough to do since I started out on a 12 inch set and then moved up to a chair where I could barely manage to use my body weight. I did it on the 12 inch step with the weights, tho, just see what i could do.
Jackknife - 15 pike! - so ecstatic about this. I started out doing 15 on my knees (wasn't paying attention on the first workout) and now I can do 15 pikes.
In the words of Cartman from South Park "BEEEEFCAAAAAKE!!!!!!"
Jackknife - 15 pike! - so ecstatic about this. I started out doing 15 on my knees (wasn't paying attention on the first workout) and now I can do 15 pikes.
Kicking Butt and Taking Names: jesca's NROL4W log
I still did not feel good. Freaking PMS is kicking my butt around the block. Usually when I don't feel good or feel tired and I can get a workout in it's the best workout I've had in awhile, but my body would just not do it. I even tried doing some tendus (a dance thing) while I was heating up food and my feet were incredibly sore an my legs were staging a small revolution. 
I figure my body just needed a break, so I gave in. Hopefully I can do it in the morning or tomorrow night. It's going to depend on how I feel in the morning. 
Linear Mode
