Weight has dropped slightly under 240. doing a 2nd round of PSMF, so that should get a bit lower in the coming weeks
i do have a shoulder injury, so i'm not sure what will happen with the squat goal i have, since i can't back squat right now. i can still deadlift and still plan on hitting 450lbs on that...i just hit 405lbs yesterday.
tough being injured.
__________________ I Will Try
Open Competition Log
This has me pissed, I went for an interview with another govt department - passed, attended a second more in depth interview - passed, have been called for an assessement centre any day next week but my boss won't let me have a day off beacuse too many people are on holiday that week. My boss is a pain, she loves in making people's things akward; seems to get a kick out of it. She's not doing it for the good of the business, she's really just a bitch.
Waist size of 33”.
34" - no change
Maintain 90% meal compliance throughout the entire challenge
I went on holiday to madrid and 90% went out the window.
Follow one program to the letter for it’s entirety
Completed
Perform 1 Full Pistol Squat
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Almost forgot this, not that it matters at this point
1. Weight of 165 lbs/ Body Fat % of 12
Halloween and its associated parties kicked my ass... Back up to 180, amazing you can put on 6 lbs in one weekend. I will be able to turn THIS one around thoug
2. Receive my black belt in Tae Kwon do
DONE
3. Running Goal
Shin splints put me out of this for a while, but they are hopefully gone and I can get back to it
4. 85% compliant to my nutrition goals
October was about 60%, pretty lousy eating though
5. Complete the 300 workout in 30 minutes current time is 38:52
Not certain if this is going to happen. My shoulder has not healed up so I am looking at going into the doc to see whats up...
I plan to seriously buckle down on this... Losing the weight is going to be a serious challenge if hard running gives me shin splints and I can't lift due to my shoulder. I will really need to look into my training possibilities
I'll get back to you when I can do some max lifts. I've been to Pittsburgh three times in the last two weeks for my son's surgery, just a little behind.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Nov 24 (measurement) (Lost this month) (Lost during challenge)
Bust - 42.5 (no change) (-1.75)
Chest - 34.25 (-.75) (-2)
Waist - 36 (-2.5!!!) (-5.5)
Hips - 44.5 (-.5) (-4)
Thighs - 22.25 (-2 each side!!) (-4.25 each side)
Calves - 13.75 (-.25 each side) (-1 each side)
Upperarm - 14.5/14.5 (-.25/-.5) (-1.5 each side)
Forearm - 11.5 (no change) (-.5 each side)
Wrist - 6.5
Neck - 14
Weight - 189.4 (-2.4) (-29)
BF% - 32.3 (-2.2%!!!!)n (-6.2%)
Total inches lost this month - 9!!!!
Total inches lost during challenge - 27.75
Open Challenge Goals
Goal 1: Weight Loss of 43lbs (218 to 175) - I have broken my sticking point of 195 and am currently at 189. I won't achieve 175 by the end of the year but I have still made great progress!!
Goal 2: Losing 2 dress sizes (18 to 14) - Done! I am going to try to get into a 12 now.
Goal 3: Compliance - 50% this month. I don't have time for this stuff. Honestly, I probably did more than I think but it wasn't 'formal'. Goal 4: Perform 10 pushups. (0 to 10) - Still at 6 but since I hurt my shoulder I don't hink I will get much further than that but I still have another month to try.
__________________
AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
I was thinking this was the end, since the Women's Challenge ends this month, but I have til 12/31, right? Ok... we'll call this an update, then.
1. Weight: Starting challenge at 145.5#
139. We'll see.
2. Foam Rolling / Stretching: Foam roll and stretch (real stretch, not "on the run") AT LEAST 3 days/week.
You'd think I would find time/motivation for this...
3. Chin ups & Pull ups: Start: 2.75 chin-ups, no pull-ups. Goal: 10 chin-ups and at least 1 real pull-up.
Up to 7 chin-ups, but really passed the pull-up goal - did 4 in a row.
4. Diet: I will schedule and comply with one FULL WEEK refeed (at maintenance or above) before end of the challenge. I will learn to incorporate some treat meals (at least one) into the week. This will also help to decrease the frequency of my unplanned refeeds. Finish reading Lyle's "Flexible Diet" book as guide to this.
Refeed done last month. Doing some treat meals, but haven't hit 1 each week yet.
5. Rest days: Take at least one FULL rest day every week. This means I can't count a karate-only day as a day off just because it wasn't at a gym. Take at least one week off from lifting every 12 weeks.
Done.
6. Karate: Train for and prepare well for Ik Kyu test in November (third and last level of brown belt before I can test for Black. Black belt test will be summer '09 IF I pass my Ik Kyu test). Pass test! Specific goals for testing for me: focus on allowing myself to be thrown and fall / land without getting tense. Continue process of letting go of my fear of injury. I have improved a lot in this area, but my journey is not complete.
PASSED the test (whew!!!). Video is posted in my log, including me getting hit and thrown pretty hard, and I didn't try to avoid it. Eligible, if Sensei lets me, to start pre-dan (black belt) testing in April... Maybe that'll be part of my 2009 goals.
Also had a great tournament the week before the test - I sparred and truly it was the first time I entered the ring with a focus of "I'm going to win" instead of "I don't want to get hurt". I was MUCH less fearful, even chased some opponents out of the ring... ended up in 3rd.
1. Diet: 90% compliance or better, all foods logged.
*300-500 calorie deficit as per NROL4W, min 30% protein, max 40% carbs.
Before: Nowhere near 90%, and before the challenge, if I went off-plan, I stopped logging altogether.
August:
90%
Sept:
90%
(Included one week of vacation, with no computer, food untracked)
Oct:
>90%
(That # is for wk 1, then my hard drive crashed and I couldn't use my program)
Then ?
food was healthy, portions mediocre
Nov:
90.30%
(Whew! Just made it!)
2. Workouts: Lifting 2-3x/week, cardio 2x/week, min of 20 minutes
Before: lifting 2-3x/week and cardio 1x/week. In the past, if my schedule or routine changes or we travel,
etc, I get out of the habit and end up quitting the gym for a few months.
August:
2.7 lift
3 cardio
Included one rest week (pre-planned)
Sept:
3 Lift
2.5 cardio
Rest week for lifting, still did cardio
Oct:
2.3 lift
3 cardio
Week 3 did lots and lots of major farm work but no "lifting in the gym"
Nov:
3 Lift
3 cardio
3. Rehab/Mobility: Do all recommended stretches and exercises 5x/week as long as recommended.
Before: I forget after about a week or two.
August:
5.75
Sept:
5
(Not counting vacation week)
Oct:
Changed plan here to extra mobility and stretching before and after workouts. This is keeping me pain-free.
Nov:
Same as above
4. Education: Read two diet or fitness related books recommended in this forum.
Before: Have only ever read South Beach Diet and NROL4W
Have read Eat Clean Diet Cookbook, Maximum Strength, New Rules of Lifting, and Power Training.
5. Sport: Find and become active in another sport or activity besides what I do in the gym.
Running--late summer and early fall, began running outside more often and actually enjoyed it!
Tried to enter a 5K, but the two near us were during kids' last soccer games subsequent weekends.
Martial Arts--Began a martial arts class but every class for about 4 weeks conflicted with other commitments,
so I'm going to put it on hold until I can have a little more independence (LOVED it though)
Riding--my daughter bought a horse, and so did the "family"--have jumped in with both feet into the horse world!
Spending more time cleaning out the barn and feeding than anything else, but we have been working
with the horses and/or riding several times per week.
Skiing/Boarding--now that my youngest (4yo) can ski on his own, I've already skied/boarded more in the one day that
we've been open than in the entire month of December last year! I'm hoping to progress past basic intermediate
on the snowboard and hone my skiing and instructing skills.
6. Chinups: Ten
Done! Went from 1 3/4 to 10 by the November check-in. Today I even did 10 AFTER several other exercises in the gym!
August 1 pics:
Dec 1 Pics:
I didn't post in my log, but I feel very good about this challenge and the results. (Yes, I know this challenge isn't quite over--THANKS for giving me more motivation to be "good" over the holidays...) I have NEVER been this fit, even in high school when I was slightly lower weight but no muscle or endurance. I feel great about my health, fitness, and even my looks although there is still lots of room for improvement. But I learned a lot about nutrition, lifting and exercise in general, achieved my goals that I had set for myself, and really feel like a new person! I am no longer a sedentary lazy sloth of a momma who is too tired to play with her kids, I'm not afraid to try new and crazy things--an adventurous side of me that I really like has emerged! Thanks everyone for being so supportive and encouraging--I have a feeling that this is just the beginning!!!!
Good work folks! Just one more month until we crown our champion. The girls especially are doing fantastic. Hang in there and rock out this final month!
1. Fat loss: Met this goal--reached 124.8, but moved back to 126.0 after finishing Leigh's 30-Day Challenge.
2. Food program compliance: Was OPT, then Leigh's 30 Day Challenge, and is now maintenance/bulk. This month: 27/27 = 100%. Since challenge start: 100/118 = 85%.
3. Workout compliance: This month: 27/27=100% Since challenge start: 118/118=100%
4. Chin-up goal: I made it! I can only do 1-2 at a time, but can do as many little sets in a day as I want to.
5. Squat and DL goals: I am up to 115#/8 in my DLs now and 120/5, which is just 6# from my body weight. Squatting my body weight is a goal I'm going to have to let go of until next year. There's only so many things I can work on at one time and squat form + increasing weight isn't going to happen for a while yet.
Oops, somehow goal #6--computer compliance and staying away from computer until weight training or main workout of the day is done--got dropped off the list.
6. Computer--27/2--100% compliance for this month, 111/118--94%
Waiting for a call sometime this week to confim my new job starting mid Jan. An increase of £3,500 (not quite the 5K I wanted) but there is real scope for promotion so I'm happy.
Waist size of 33”.
34" - no change
Maintain 90% meal compliance throughout the entire challenge
If i'm honest with myself (and you guys) I think it's only fair that I put this down as a fail.
Follow one program to the letter for it’s entirety
Completed
Perform 1 Full Pistol Squat
No
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
1. Weight of 165 lbs/ Body Fat % of 12
Still in the 180s
2. Receive my black belt in Tae Kwon do
DONE
3. Running Goal
Shin splints put me out of this for a while, but they are hopefully gone and I can get back to it
4. 85% compliant to my nutrition goals
November was about 80%, pretty lousy eating though
5. Complete the 300 workout in 30 minutes current time is 38:52
Not certain if this is going to happen. My shoulder has not healed up so I am looking at going into the doc to see whats up...
Karen>
We're shooting for a NLT (no later than) Jan 7th just for the sake of consistency. I need to go through and figure out who all has been good boys and girls and making their updates within the correct time periods and what not.
Assemble the stats and present it to some folks for the ultimate judging. Hopefully everyone had a great Christmas and is looking forward to a great night tonight!
1. Fat Loss: Since I'm not getting testing done, I'm going to have to rely on the scale, measurements and pictures. (Will post pics and measurements tomorrow.) Starting weight is 138, so looking to get to 128-130.
Met goal--was 124.8 after 30-Day Challenge, but 174.4 now on building lean body mass plan.
Quote:
Originally Posted by Karen411
2. Food compliance: 80% or better. Right now I'm in week 2 of Fat Loss Troubleshoot, but then will move on to something else and post that plan for compliance.
Met Goal. Finished OPT, then 30-Day Challenge, now general hypertrophy/build LBM program. Compliance in December: 30/31 = 97%. Since challenge start: 130/149 = 87% .
Quote:
Originally Posted by Karen411
3. Workout compliance: just get them all in according to plan. Right now that's OPT for Fat Loss. This includes 4 lift days, 3 cardio days, 3-4 recovery + stretch days, and keeping up NEAT. For me, that means normal household and outdoor chores, plus 5 days a week of 2+ miles bike riding or walking.
Met goal. 31/31 in December. 149/149 challenge total. I didn't miss any workouts and I didn't decide not to take planned rest days like I've done in the past, which is why rest days counted, too.
Quote:
Originally Posted by Karen411
4. After OPT, I plan to complete my long-term goal of being able to do a chin-up and a pull-up without any assistance. Right now I am so close, but just can't get my chin all the way over the bar. I'm pretty much stuck at forehead level.
Met goal. Didn't blow anyone away with these, but I can get three on a strong day. And I know I can always manage to get at least one in every attempt.
Quote:
Originally Posted by Karen411
5. Squat and deadlift goal of 135# (close to actual bodyweight) for 8 reps. I just started trying to get to this weight in March of this year and have been stuck at 110# forever.
Met goal in deadlifts. From my log:
"Testing max deadlifts:
120/10, 125/9, 135/8, 140/6, 145/6, 150/4
I had to do this on a day with no other workouts because I don't think I could do as well if I didn't. But, good news is I reached my goal of deadlifting more than my body weight for a decent amount of reps--goal in open challenge was 135/8. I can't lift as heavy on my workout days either because the rep goal is 10 and the rests are 70 seconds, whereas for this workout the goal was AMRAP and the rests were 2.5 minutes."
Squat goal not met. 120/6 was my max. Testing was with husband's help getting the bar up since we don't have a good squat rack and I could only do six. Squatting is so not my thing and I am such a wimp with them.
Quote:
Originally Posted by Karen411
6. I need to stay off the computer for anything not work-related until I've completed my workout(s) for the day, not including NEAT activities since that's usually a later in the day thing.
December 29/31 = 94%. Since challenge start: 136/149 = 91%.
I have to warn you the sizing on this post is messed up. I'm just going to apologize ahead of time for the huge graph b/c I really need to get to some other things and it's not fixing right now!
I must say I've really enjoyed participating in the open challenge b/c it "forces" you to focus on more than just weight lost, which was very good for me. I met and actually surpassed all my goals and am very pleased! Thanks for the kick in the pants that this accountability gave me.
8/1/2008
1/5/2008
Change
Age
34
35
1
Height
5'5"
5'5"
Weight
134.2
123
-11.2
BF%
25.60%
?
Bicep
10.75
10
-0.75
Chest
34
32
-2
Ribs
31
29
-2
Waist
26.5
25
-1.5
Belly
32
28
-4
Hips
36
34.25
-1.75
Thigh
22
20.5
-1.5
-13.5
1. Diet: 90% compliance or better, all foods logged.
*300-500 calorie deficit as per NROL4W, min 30% protein, max 40% carbs.
Before: Nowhere near 90%, and before the challenge, if I went off-plan, I stopped logging altogether.
August:
90%
Sept:
90%
(Included one week of vacation, with no computer, food untracked)
Oct:
>90%
(That # is for wk 1, then my hard drive crashed and I couldn't use my program)
Then ?
food was healthy, portions mediocre
Nov:
90.30%
(Whew! Just made it!)
Dec:
95.00%
BUT my rest week, in which I don't track foods, was not the greatest.
I may have gained about a pound during that time (real weight, not water).
2. Workouts: Lifting 2-3x/week, cardio 2x/week, min of 20 minutes
Before: lifting 2-3x/week and cardio 1x/week. In the past, if my schedule or routine changes or we travel,
etc, I get out of the habit and end up quitting the gym for a few months.
August:
2.7 lift
3 cardio
Included one rest week (pre-planned)
Sept:
3 Lift
2.5 cardio
Rest week for lifting, still did cardio
Oct:
2.3 lift
3 cardio
Week 3 did lots and lots of major farm work but no "lifting in the gym"
Nov:
3 Lift
3 cardio
Dec:
3 lift
5 cardio
Rest week not included, no "cardio" but lots of activity like skiing, etc.
3. Rehab/Mobility: Do all recommended stretches and exercises 5x/week as long as recommended.
Before: I forget after about a week or two.
August:
5.75
Sept:
5
(Not counting vacation week)
Oct:
Changed plan here to extra mobility and stretching before and after workouts. This is keeping me pain-free.
Nov:
Same as above
Dec:
5
Began using dynamic warmups/foam rolling from Max. Strength program
4. Education: Read two diet or fitness related books recommended in this forum.
Before: Have only ever read
South Beach Diet and NROL4W
Have read
Eat Clean Diet Cookbook, Maximum Strength, New Rules of Lifting, and Power Training.
5. Sport: Find and become active in another sport or activity besides what I do in the gym.
Running--late summer and early fall, began running outside more often and actually enjoyed it!
Tried to enter a 5K, but the two near us were during kids' last soccer games subsequent weekends.
Martial Arts--Began a martial arts class but every class for about 4 weeks conflicted with other commitments,
so I'm going to put it on hold until I can have a little more independence (LOVED it though)
Riding--my daughter bought a horse, and so did the "family"--have jumped in with both feet into the horse world!
Spending more time cleaning out the barn and feeding than anything else, but we have been working
with the horses and/or riding several times per week.
Skiing/Boarding--have done quite a bit more skiing and snowboarding than previous years, and really enjoying it!
I'm hoping to progress past basic intermediate on the snowboard and hone my skiing and instructing skills.
6. Chinups: Ten
Done! Went from 1 3/4 to 10 by the November check-in. Today I even did 10 AFTER several other exercises in the gym!
August 1
January 5:
Sorry these are so big...I thought I had this resizing thing down but I don't have time to mess with them any more!
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Still only 2 with good form. The third is very messy. Get a new job paying £?
Start 9th Feb . £3k increase + 40 days holiday
Waist size of 33”.
34" - no change
Maintain 90% meal compliance throughout the entire challenge
Fail
Follow one program to the letter for it’s entirety
Completed
Perform 1 Full Pistol Squat
No
Overall I did O.K. Managed the big goal (change of job) even if not to the full extent in terms of £££. Diet is definitely a biggie for me and something I still haven’t got down; a change of mindset is required, I know it, but I just can't stay on track. I'm feeling positive for 09 though.
__________________
*****************************
Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Ended 141. WAS 139, then December hit.
Had some decent body recomp though, and maybe even a bit of culking going on (pics in old log).
2. Foam Rolling / Stretching: Foam roll and stretch (real stretch, not "on the run") AT LEAST 3 days/week.
Fail.
3. Chin ups & Pull ups: Start: 2.75 chin-ups, no pull-ups. Goal: 10 chin-ups and at least 1 real pull-up.
Surpassed pullups - did 5 in a row.
Chinups stalled out at 7.
4. Diet: I will schedule and comply with one FULL WEEK refeed (at maintenance or above) before end of the challenge. I will learn to incorporate some treat meals (at least one) into the week. This will also help to decrease the frequency of my unplanned refeeds. Finish reading Lyle's "Flexible Diet" book as guide to this.
Refeed - did one in August, one in December. Unfortunately, December became an entire refeed month. Crap.
Treat meals - pretty consistent (except for December ).
5. Rest days: Take at least one FULL rest day every week. This means I can't count a karate-only day as a day off just because it wasn't at a gym. Take at least one week off from lifting every 12 weeks.
Done.
6. Karate: Train for and prepare well for Ik Kyu test in November (third and last level of brown belt before I can test for Black. Black belt test will be summer '09 IF I pass my Ik Kyu test). Pass test! Specific goals for testing for me: focus on allowing myself to be thrown and fall / land without getting tense. Continue process of letting go of my fear of injury. I have improved a lot in this area, but my journey is not complete.
Passed test. Fear level MUCH better.
So... not 100% success, but not awful either, I guess...
Alrighty then. Posting is closed and the entries are in. Our two finalists our Karen411 and Celestialmom. The panel has been notified of our finalists and we're all anxiously awaiting their verdict!
(whew!!!). Video is posted in my log, including me getting hit and thrown pretty hard, and I didn't try to avoid it. Eligible, if Sensei lets me, to start pre-dan (black belt) testing in April... Maybe that'll be part of my 2009 goals.
j/k Good luck everyone!!
.
).
Linear Mode
