__________________ 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
Hi, everyone! Even though we're not doing the challenge right now, I'm still taking pics to mark progress. Here are my pics from the end of Nov. until the end of Dec. This month saw a MAJOR increase in calories per Leigh's recommendation to me after the 30 day challenge. I'm eating more than I ever have averaging 2000-2200 cal. per day which turns out to be a much more accurate maintenance range with my activity level and moderate lifting 4 days a week. I continue to work on postural stuff (glute and hammies & mobility stuff) and I can see/feel an improvement there as well. I was toying with the idea of bumping up my workouts a notch (adding more exercises/sets into the mix) but I can honestly say after seeing these pics side by side that I am totally happy keeping things as they are right now. Body recomp is so much fun! Oh, and btw, these pics reflect a one pound gain!
For workouts, I'll basically continue an upper/lower split 4 days a week.
Tuesday, Dec. 30, 2008
Supine hip extension Sets 1-3 BW/12
Seated Good Mornings Set 1 45/10 Sets 2-3 50/10
Bulgarian split squat Set 1 BW/10 Set 2 5e/10+5 BW/5 Set 3 BW/10+8 (I couldn't finish the whole set on both legs)
Planks 2x60sec
I was proud of myself to be able to hold each set for the full 60sec. I haven't done regular planks in a long time and I could tell!!
Today I'll hit the gym for upper body and end 2008 with a bang!
You're doing great, Pauline. I can definitely see more definition in your back and shoulders. So, I guess you weren't derailed by the holidays like some others of us. Nice work and it sounds like you're really enjoying this process.
Wow Pauline! You look great. I agree with everyone on the back and shoulders.
I'm not going to dare take photos this month (I'll save the horror until Sunday for the challenge photos). December sure seemed to derail me. Glad to see you were able to stay on track and away from all the holiday temptations!
Bought a set of adjustable dumbbells and an 8 lb medicine ball to do this workout at home. The gym closed at 5. My grandson didn't wake up in time from his nap for me to make it to the gym. Good excuse to buy some exercise equipment, huh?
Bought a set of adjustable dumbbells and an 8 lb medicine ball to do this workout at home. The gym closed at 5. My grandson didn't wake up in time from his nap for me to make it to the gym. Good excuse to buy some exercise equipment, huh?
Bought a set of adjustable dumbbells and an 8 lb medicine ball to do this workout at home. The gym closed at 5. My grandson didn't wake up in time from his nap for me to make it to the gym. Good excuse to buy some exercise equipment, huh?
Hey Pauline - Those pictures are super impressive for one month's time! I can see changes in your back and shoulders and in the side shot your posture and the tilt of your hips is noticeably different. Great work!
Thanks, Leah! I was pretty flabbergasted at the comparison and encouraged that perhaps things have fallen into place and I've found my groove!
January 2, 2009
Standing cable reverse fly Sets 1-3 10e/12
Cable woodchop Sets 1-3 40/8
Incline dumbbell overhead sit up Sets 1-3 10e/12
Incline diagonal medicine ball sit up Sets 1-3 8/12
OK, so I totally forgot how to do these and made something up which was way harder. It was a reverse incline diagonal single leg V up thingie. Wow. No wonder I didn't remember them being that difficult! I'll be happy to return to the real thing next time.
OK, so I totally forgot how to do these and made something up which was way harder. It was a reverse incline diagonal single leg V up thingie. Wow. No wonder I didn't remember them being that difficult! I'll be happy to return to the real thing next time.
Thanks, Bree and Tom! Yeah, Bytsi, I felt like a big dumbie.
Sunday, January 4, 2009
Dumbbell straight arm pull back Sets 1-2 15/12
Dumbbell upright row Sets 1-2 15e/10
Bentover dumbbell alternating row Sets 1-2 15e/12
Dumbbell stiff legged Romanian deadlift Sets 1-2 20e/20
Had to use lower weights since I was at home so I did more reps. I really concentrated on activating glutes and could really feel it!
I really need to do more mobility/stretching work. Hopefully, I will get that back into my daily routine this week!
OK, quick update on the cell phone in the potty. BTW, thanks, Leah, for allowing my the brief hijack on your thread. I put in a claim last night on phoneclaim.com at around 7:30 PM EST. The replacement arrived this morning around 10 AM!!! WOW!
January 6, 2009
Supine Hip Extension Set 1 BW/12 Set 2 alternating legs BW/12ea Set 3 BW/12
Seated Good Mornings Sets 1-2 65/10 Set 3 55/10
OK, this was an accidental PR. I meant to add 10 lbs total to the bar and not 10 lb plates! I just couldn't do another set at 65!
Bulgarian Split Squat Sets 1-3 BW/12
I was having a really hard time balancing when I started. A really nice guy quietly said, "don't lean forward" in a really non-intrusive way. I thanked him and he added, "just pull your shoulders back and look forward" and a you're welcome. Then I realized he was a trainer who was working out. I tell you, if I ever decide to hire a local trainer, he will be the one. I've been thinking about working with a trainer once a month when I switch up my workouts to check on form, intensity, etc.
Planks Sets 1-2 60s
I actually plan to do these later while watching TV.
OK, quick update on the cell phone in the potty. BTW, thanks, Leah, for allowing my the brief hijack on your thread. I put in a claim last night on phoneclaim.com at around 7:30 PM EST. The replacement arrived this morning around 10 AM!!! WOW!
I missed something here...not sure I want to go back and find out what...
Quote:
Originally Posted by foodfromafar
Bulgarian Split Squat Sets 1-3 BW/12
I was having a really hard time balancing when I started. A really nice guy quietly said, "don't lean forward" in a really non-intrusive way. I thanked him and he added, "just pull your shoulders back and look forward" and a you're welcome. Then I realized he was a trainer who was working out. I tell you, if I ever decide to hire a local trainer, he will be the one. I've been thinking about working with a trainer once a month when I switch up my workouts to check on form, intensity, etc.
Sounds like a good trainer. I always wonder things about my form. I've caught one of the trainers at my gym watching me a couple of times, but he's never said anything. Either I'm a lost cause, or I'm doing it right, or I don't know. Could be that he's just baffled by a 33yo working out with a bunch of college boys.
Isn't it nice when customer service is actually noteworthy in a positive way?!
Cool about the trainer. I can take advice when it's requested or at least good advice, but I hate random comments like, "you shouldn't lift so much weight!" Well, gee, thanks, just because YOU can't do it...
OK, quick update on the cell phone in the potty. BTW, thanks, Leah, for allowing my the brief hijack on your thread. I put in a claim last night on phoneclaim.com at around 7:30 PM EST. The replacement arrived this morning around 10 AM!!! WOW!
Wow, that's stinking fast! Hubby's always crushing his or dropping it in the river and it usually takes 2 days for the replacement to arrive.
Cool about the trainer. I can take advice when it's requested or at least good advice, but I hate random comments like, "you shouldn't lift so much weight!" Well, gee, thanks, just because YOU can't do it...
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