One the DB O/H squat, did you realize that your overhead weight is supposed to be half of your bottom weight (ie 10/20 or 15/30, etc).
On the DB bench press, I read that to get your DB's into position you should put your feet up on that little foot-rest bar thingie and then your knees will be way up by your chest. You put the DB's on your knees and then you sort of rock backwards to get the DB's to your chest. Does that make sense? Let me see if I can find it spelled out somewhere a little bit better.
One the DB O/H squat, did you realize that your overhead weight is supposed to be half of your bottom weight (ie 10/20 or 15/30, etc).
On the DB bench press, I read that to get your DB's into position you should put your feet up on that little foot-rest bar thingie and then your knees will be way up by your chest. You put the DB's on your knees and then you sort of rock backwards to get the DB's to your chest. Does that make sense? Let me see if I can find it spelled out somewhere a little bit better.
Thank you. I do realize that my overhead weight on the overhead squat is supposed to be half my bottom weight, which is why I initially started with 10/20. However, I can't do it and using 10 lbs. for my bottom weight seems silly. The goal is also to keep my arm straight, and try as I might, I can't. So, I'm doing what I can.
Hmm...my incline bench doesn't have a foot rest bar thingie. BTW, that link just showed someone using power hooks...was that the wrong link? But I think I know what you're talking about....I mean, I know about using your knees to get the weights up, but this hasn't worked for me. I never had any problem getting my db's up in the past, even with 30 and 35 lbs., but with my shoulder impingement on the left it has become an issue. I think the fact that these come later in the workout isn't helping. Perhaps as I regain my strength this will get easier.
The knee trick gets the db's up to the shoulders...the bottom position of the press. What I can't do is to press the left db straight up from there into starting position. Once I am in that position, I have no trouble bringing the db's back down and up again to complete the reps, I just can't get the db up to start. The knee trick doesn't look like it helps with that. I went and looked at a few more videos to see if I could find something that would help.
Yes, I did! I called my bf from work on Friday morning and reminded him of the very special delivery I was expecting to make sure he'd be home to receive it. He didn't screw up. And the dress fits...but it will fit a bit better if I can drop a solid pound of two before the party (Dec. 13). It has a side zipper and it got rather tight at my ribcage so I asked my bf to help me...he couldn't do it he said without catching my skin. Now you know there is no way that dress was not going to fit. I took over and got it to zip right up without incident. And the best part is that the cups are padded and give me the lift I need, even a little cleavage, so I won't need to wear a bra at all. I may insert some silicone thingies to give me a little extra, but not sure yet. Depends on how much of that 2 lbs. I lose comes from my chest.
I had plenty of time to workout between clients on Saturday. Warmed up with 5 min. on the stepper, some mobility stuff.
Stage 3B, Workout 2
Barbell Romanian deadlift/bent-over row
3x6x85
Partial single-leg squat--3x6xbw
Wide-grip lat pulldown--3x6x100
Back extension--3x6x25
YTWL--3x6x5's
I screwed up on the W, again! I looked at the book again, and I get it now.
Swiss ball crunch--long arm--3x12x10
hip flexion--prone jacknife--3x6xbw
Lateral flexion--Swiss ball side crunches--3x6xBW with 3-4 sec. holds
prone cobra--3x90s (not as hard as planks, but I feel dorky doing them).
I did the intervals, or at least I started. I seem to not be able to run without pain on the side of my knee. I quit halfway through the third 2 min. interval due to the pain. Also, I was between clients and running out of time. So...
3 min. warmup
2 min work
1 min recovery
2 min work
1-1/2 min recovery
1 min work
I was dreading it, but I may have to switch to the stairclimber. Overall, I let myself enjoy this workout instead of being bored to tears. I didn't hate the back extensions as I have in the past.
Glad that the dress showed up. I love mail order (hate shopping), but sometimes you can't count on delivery. I'm with Bytsi, there need to be pictures. You aren't going to make us wait until the night of the party, are you?
Glad that the dress showed up. I love mail order (hate shopping), but sometimes you can't count on delivery. I'm with Bytsi, there need to be pictures. You aren't going to make us wait until the night of the party, are you?
LOL...no, I won't make you wait that long. But the dress came with some serious creases and needs pressing and I won't have time for a couple of days. I'm shoe shopping on Sunday, and since I'll be having my final challenge pics taken that day, maybe I will do it then. My daughter asked me to email her pics of me in the dress after I'd emailed her the same pic I posted here...even though she told me the dress was nice, but a little slutty!
LOL - well, kids like to pretend that they came into the world through immaculate conception right? My opinion is, if you can wear it well (as I'm sure you can) them enjoy it!
LOL - well, kids like to pretend that they came into the world through immaculate conception right? My opinion is, if you can wear it well (as I'm sure you can) them enjoy it!
I told her I worked hard to be able to wear that dress, and she said, yeah, I figured you'd say something like that.
Last night the two clients I had scheduled cancelled. I panicked because one was supposed to buy training and I'm well below my $1,000 quota for the month. I had a talk with my manager and told him I didn't want to lose my job since I already have 2 strikes against me from earlier this year. He said not to worry, they won't be doing any write ups this month. Phew! I thought I was going to have to buy someone training to stay alive. So, I had plenty of time to workout and it took me nearly two hours to complete this workout including the warmup. I'm not sure why. I adhered pretty strictly to the rest periods...in a few instances I cut it short, and there were a few times where I went longer due to equipment issues, but I was close.
Warmup up on stepper: 5 mins.
Walking lunges a la Maximum Strength mobility exercises (lol...I first typed walking lunches!)
Wall slides
Stage 3A, Workout 3
1 arm db snatch--3x6x30 (less trouble with the left shoulder tonight)
db single leg RDL--3x6x35's
barbell bentover row--3x6x85
db single arm overhead squat--3 sets, 6 reps per arm, 12/25 lbs.
These are hard as hell. I wanted to use 10/20 but neither weight was on the rack. My left arm dropped on the last couple of reps in the last two sets. I demonstrated these at home later for my bf with no weight and I still can't do it. For the life of me, I cannot keep my arm straight. I have that forward lean. When I am able to stay focused on keeping my arm straight overhead (without weight), I can barely move down into a squat. Anyway, he tried it and did it perfectly and he has a bad back. He got a good laugh watching me.
db incline bench press--(this time I recruited someone nearby to hand me the db's while my arms were overhead)
6x30's
5x30's
6x30's
planks--
90s45s
15s+30s
75s+15s
quick drop to the knees then right back up on the last two
reverse woodchop--3x6x17.5 on Free Motion
Body Weight Matrix: 3:40; 3:37
Hey, shaved 3 seconds off on the last attempt. I just wanted to get it over with, but I made sure those last few jumping lunges were good ones.
Nutrition-wise I did really well on the weekend. On Monday we had birthday cake at work, I had two small pieces but made that my last meal of the day. Yesterday there was leftover cake and I had 3 pieces (they were tiny), and a couple of handfuls of peanut M&M's in fall colors (not the most appealing, but M&M's are M&M's). For breakfast and lunch I had about 10 oz. of chicken breast, then about 2 oz. of cheddar cheese before I went to bed. I have no idea. Calorie-wise I'm pretty sure I was okay, but nutrition-wise pretty sad. I'm actually out of vegetabales (those that are in my fridge have rotted). But my weight is down to 134.5 today. I tried on the dress this morning--still fits but I will need a little tummy control.
Can't wait to see pictures of the dress! Target has the cheaper version of Spanx and I have a couple of pieces that work for things like this, should you choose to go that route.
When is your party?
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Can't wait to see pictures of the dress! Target has the cheaper version of Spanx and I have a couple of pieces that work for things like this, should you choose to go that route.
When is your party?
Yes, I am sure I will be going the Spanx or pseudo Spanx route. The party is on December 13. I have a big shopping day planned on Sunday with a coworker so she can find a dress and I can find shoes and the ideal undergarment . In the past I have always needed some time of reinforcement and have a few things, but none that will work with this dress. Last year was the first year I wore nothing under my dress but a stick-on bra and a pair of black underwear. It felt so freeing! But that dress was a little more forgiving...the smooth satiny front on this one is wanting to let every bump show.
Hooray on getting the dress! I'm sure you'll look amazing, can't WAIT to see pics!
About those overhead squats, I watched a video on here somewhere on how you have to twist a bit as you go down. That helped me, b/c I was also feeling like my body just didn't go that way!
Just getting caught up. I'm seriously bummed today because my weight is sky high. My low in the challenge was 132.5...just last week before T-Day I was at 134.5 and today 139. I do have my period and I definitely feel bloated big time. Yesterday I spent the day shopping, although we did eat both breakfast and lunch/dinner out. Today I am not even letting myself eat real food. I had a Cliff bar (iced gingerbread--yum!) two protein bars because I need calorie controlled portions since I obviously have no self control.
I did this workout on Saturday-hopefully will finish Stage 3 this week, then.
Stage 3B, Workout 3
Barbell Romanian deadlift/bent-over row
3x6x85
Partial single-leg squat--3x6xbw
Wide-grip lat pulldown--3x6x100
Back extension--3x6x25
YTWL--3x6x5's
Swiss ball crunch--long arm--3x6x25
hip flexion--prone jacknife--3x6xbw
Lateral flexion--Swiss ball side crunches--3x6xBW with 3-4 sec. holds
Kathy, don't despair, dearie!!! You have done an amazing job! Think about your busy busy schedule, the injury you had to deal with, not to mention the rest of the realities of life. I can see some changes in the pics--the closer we get, the harder it will be to see visible changes especially in little pictures posted online, but I bet the major part of the + measurements is just bloat. Anyway, you're consistent, way strong, and those fuzzy slippers ROCK!!! So I have the utmost confidence that you will totally rule that sexy dress, so there!
Kathy, don't despair, dearie!!! You have done an amazing job! Think about your busy busy schedule, the injury you had to deal with, not to mention the rest of the realities of life. I can see some changes in the pics--the closer we get, the harder it will be to see visible changes especially in little pictures posted online, but I bet the major part of the + measurements is just bloat. Anyway, you're consistent, way strong, and those fuzzy slippers ROCK!!! So I have the utmost confidence that you will totally rule that sexy dress, so there!
Aww, thanks Celeste! You made my day. You must be squinting really hard to see those changes, but thank you. And it was cold yesterday morning when I took those pics (okay, 50 degrees but in Southern California that is cold). My robe was laying on the ground nearby. I thought I was going to cut out the slippers so it wouldn't matter, but then I realized I didn't cut off my feet in the other pics and I wanted them to match up. At least it is proof that I didn't just repost my earlier pics.
ROTFL about the slippers - I was going to comment on 'em, but I got distracted (while posting at work - oopsie!).
Hang in there Kathy... we ALL have rough spots, moments where we wonder if we're going in the right direction. But here's the thing - if we give up, we KNOW we're going in the wrong direction... maybe the scale isn't always our best friend, but we're always going towards healthier and stronger, if in no other way than in our determination and consistency to NOT give up and just get fat and sedentary.
And no matter WHAT the scale says, you are gonna rock that dress!
ROTFL about the slippers - I was going to comment on 'em, but I got distracted (while posting at work - oopsie!).
Hang in there Kathy... we ALL have rough spots, moments where we wonder if we're going in the right direction. But here's the thing - if we give up, we KNOW we're going in the wrong direction... maybe the scale isn't always our best friend, but we're always going towards healthier and stronger, if in no other way than in our determination and consistency to NOT give up and just get fat and sedentary.
And no matter WHAT the scale says, you are gonna rock that dress!
What she said. Other people are always more eloquent than I am!
What she said. Other people are always more eloquent than I am!
I agree! I am not much of a writer but I certainly share the thoughts. And Kathy, I think it says a lot that you went ahead and posted your pics even though you weren't happy with them. You are tough and you will reach your goals. I'm sure of it!
ROTFL about the slippers - I was going to comment on 'em, but I got distracted (while posting at work - oopsie!).
Hang in there Kathy... we ALL have rough spots, moments where we wonder if we're going in the right direction. But here's the thing - if we give up, we KNOW we're going in the wrong direction... maybe the scale isn't always our best friend, but we're always going towards healthier and stronger, if in no other way than in our determination and consistency to NOT give up and just get fat and sedentary.
And no matter WHAT the scale says, you are gonna rock that dress!
Thanks, Bytsi. I know you are right, of course (especially about the dress ). Makes me feel kind of silly because I tell my clients when they get discouraged when they aren't seeing changes as quickly as they think they should all they have to do is keep doing what they're are doing and it will happen. And in 2006 I went from a size 8 to a size 4, have stayed at a size 4 and I'm never planning on being any bigger than that. So, I definitely feel good about what I have accomplished...and really for me it is huge.
Quote:
Originally Posted by Karen411
I was just coming here because of the slippers pic--that's totally something I would do.
I agree with Celeste and Bytsi--all is not lost and you'll look fantastic in that dress!
Thanks, Karen!
Quote:
Originally Posted by Celestialmom
What she said. Other people are always more eloquent than I am!
I think you did a pretty good job in your earlier post!
Quote:
Originally Posted by Chloe2
I agree! I am not much of a writer but I certainly share the thoughts. And Kathy, I think it says a lot that you went ahead and posted your pics even though you weren't happy with them. You are tough and you will reach your goals. I'm sure of it!
Thanks, Chloe. I have this thing about quitting...I mostly don't. Like, it took me 16 years to get my B.S., but I did it, damn it. It did occur to me that a lot of people probably looked at my final stats and did wonder why I bothered posting. I think it is hilarious to see my name on the poll.
Thank you all so much...you just have no idea how much better your words have made me feel. And I did go down 1 lb. since yesterday, so I do feel a little more hopeful today. BTW, I did take pics in my dress (wore heels instead of slippers for that one), but I felt a little stuffed (you know, like a turkey), so I'm going to wait for better pictures. Right after T-Day was just a bad idea.
hey, kathy, don't be so hard on yourself - you finished the challenge and made good progress despite having some serious setbacks. and being able to go from an 8 to a 4 and maintaining it all this time is nothing the sneeze at either!
Thanks, Chloe. I have this thing about quitting...I mostly don't. Like, it took me 16 years to get my B.S., but I did it, damn it. It did occur to me that a lot of people probably looked at my final stats and did wonder why I bothered posting. I think it is hilarious to see my name on the poll.
Are you freak'n kidding me?? Your name is on the poll because it deserves to be there. This is not a contest against each other. It is a contenst against ourselves and our own deamons. You are taking charge and not quitting and making progress even through the occasional blips. That is the ONLY thing that counts in this contest and the thing that makes you worthy of being with the rest of the winners on the poll.
__________________
The BIGGER I get the smaller you look
I'm with the others. You started, you finished. So you deserve to be there. We all have good, bad, and indifferent periods, but sticking with it is an accomplishment.
hey, kathy, don't be so hard on yourself - you finished the challenge and made good progress despite having some serious setbacks. and being able to go from an 8 to a 4 and maintaining it all this time is nothing the sneeze at either!
btw - the slippers made me laugh too!
Thanks, Karen. I think I was just having a 'down' couple of days. I am actually very proud of my prior accomplishments. I have 'before' pics I show to my clients and they are always impressed...my current physique serves as my 'after'. But I want to move past that to achieve a new 'after' and my lack of discipline gets in the way.
Quote:
Originally Posted by kfisherx
Are you freak'n kidding me?? Your name is on the poll because it deserves to be there. This is not a contest against each other. It is a contenst against ourselves and our own deamons. You are taking charge and not quitting and making progress even through the occasional blips. That is the ONLY thing that counts in this contest and the thing that makes you worthy of being with the rest of the winners on the poll.
Quote:
Originally Posted by realcdn
I'm with the others. You started, you finished. So you deserve to be there. We all have good, bad, and indifferent periods, but sticking with it is an accomplishment.
Thank you ladies, for your comments. I am feeling much more positive. I am striving for perfection for the next week in preparation for wearing my dress. After that I think I will relax a little until the new challenge starts, when I will take a break from NROLW to do another 28 days of WSFL.
I am one workout away from completing Stage 3. Here is what I did on Friday evening:
Stage 3A, Workout 4
1 arm db snatch--3x6x30
db single leg RDL--3x6x35's
barbell bentover row--3x6x85 (this weight is not getting easier)
db single arm overhead squat--3 sets, 6 reps per arm, 10/20 lbs.
Still hard, but I think I'm getting the twisting thing. But I'm wondering if I should be doing these at all. My right foots tendency to angle out when squatting is thrice pronounced doing this move. It feels really wrong.
db incline bench press--I managed to get them overhead without help this time, but my left shoulder gave me too much trouble halfway through the second set so I opted to quit.
6x30's
3x30's (I actually finished with the right arm)
planks--these did not go well. I was unable to hold any past 1 minute before I dropped to my knees.
reverse woodchop--3x6x17.5 on Free Motion
BWM: 3:20s -- did my two sets then did them again at home just to get warm.
Tonight I finally got up the nerve to final register for my NSCA CPT exam. I paid anyway--within 72 hours I should receive the information to actually schedule the exam. This test scares me because supposedly only 55% of those who take it pass the first time. They have 3 practice tests that you can purchase and I've taken all three. I took the third last weekend and scored about 80%. I was hoping to do better, but I need 70% to pass so I think I'll be okay. I will just continue to study like crazy until test day. I hate taking these tests. This will be my third certification and I remember what a wreck I was taking the first two. My teeth are chattering just thinking about it.
?
). Makes me feel kind of silly because I tell my clients when they get discouraged when they aren't seeing changes as quickly as they think they should all they have to do is keep doing what they're are doing and it will happen. And in 2006 I went from a size 8 to a size 4, have stayed at a size 4 and I'm never planning on being any bigger than that. So, I definitely feel good about what I have accomplished...and really for me it is huge.
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