I know what you mean about being sore, especially in odd places. I've been sore in the FRONT of my lower leg recently! I didn't even know there were muscles there!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
I'm behind here so this was my first post to read. I was a little trying to figure out how you'd possibly be doing that, LOL. Then you corrected it and I understood.
Anyway, sorry not to be meeting you at the summit, but glad you're getting to do something like this instead. Your workouts look fantastic. Love your deadlifts!
I know what you mean about being sore, especially in odd places. I've been sore in the FRONT of my lower leg recently! I didn't even know there were muscles there!
So what's a bowler squat, anyway?
Thanks on the deadlifts! They are my favorite lift, probably because I have made the most progress with deadlifts, so it is rewarding for me to be able to lift heavier.
The soreness makes it hard to get up in the morning, especially since I get up so freaking early (4:20am!!! ) to get my training in. But it is subsiding and I am feeling like I might survive Week 1 of the EC project!
Bowler squats were new to me too and I am not sure I would call them squats. You put a medicine ball (I used a basketball) on the floor in front on your left foot and then bend over and touch the ball lightly with your right hand. Even if I am not sure what I would call them, they were fun to do.
Quote:
Originally Posted by Karen411
I'm behind here so this was my first post to read. I was a little trying to figure out how you'd possibly be doing that, LOL. Then you corrected it and I understood.
Anyway, sorry not to be meeting you at the summit, but glad you're getting to do something like this instead. Your workouts look fantastic. Love your deadlifts!
Yeah, my copy and paste burned me and I find little errors in my logs like the wrong date on a workout which bug me. That one was SO bad, I had to go fix it!
I really am disappointed to miss the Summit because I live only 3.5 hours from KC so it is a prime opportunity to meet you all in person. But working with Eric is not cheap so I had to redirect my funds to balance out the budget a little more. Please take and post a ton of pictures!!!
May 12, 2009 (Tuesday)
Cressey Performance Online Consulting
Month 1, Workout 4 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
I think I am getting better, or at least faster, on this segment as it took me about 16 minutes instead of the 20 it took on Friday, 5/8.
Treadmill intervals
20 min of 30s hard and 90s easy (10 intervals total)*
Looking back at my program outline, I messed this up big time. It was supposed to be 30s hard and 60s easy which would be harder to do and would be over 13 intervals. Anyway, I ran just under 2 miles (yes, I run slow )
Tomorrow (Wed) will be back to weights and I get to try the box squat!
Not able to be around the forum later in the day so I wanted to go ahead and post today's workout so that I can continue to stay current in my log.
May 13, 2009 (Wednesday)
Cressey Performance Online Consulting
Month 1, Workout 5 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Box Squats (Barefoot)
4 sets of 8x75
This is a low weight but since this is my first go-round with box squats, I wasn't totally sure how much weight to use and I wanted to concentrate on good form. I will increase next week but will be slow to make sure I am doing this correctly.
1-arm Dumbbell Rows
4 sets of 6x35
1-arm Dumbbell Push Press
3 sets of 8x25
Walking Dumbbell Lunges 3 sets of 6x25
1-leg Side Bridge
3 sets 10 seconds per side
I need to check with Eric that I did these right. I know what a side bridge is but not sure about the 1-leg part and, unfortunately, by the time I realized I had a question here, I didn't give Eric any lead time to clarify. So anyway, these seemed too easy so I am sure I did something wrong.
Standing 1-arm Band Rows
3 sets of 10 per side
1-leg Supine Bridge 1 set of 10 per side
I was shaking on these
Kneeling Heel to Butt Stretch 1 set of 30 seconds per side
A good workout overall and I am starting to relax about the time to get the workouts done.....last Friday took almost an hour and today's took 48 minutes. The main difference in the time is that I am getting the hang of the Foam Rolling/Baseball/Dynamic Warm-up.....last Friday that part took 20 minutes and today was 14 minutes.
May 14, 2009 (Thursday) Cressey Performance Online Consulting
Month 1, Workout 6 of 24
Foam Rolling/Basball 3 circuits of Dynamic Flexibility Warm-up (no rest in between)
============================== ==============
May 15, 2009 (Friday)
Cressey Performance Online Consulting
Month 1, Workout 7 of 24
Foam Rolling/Basball Dynamic Flexibility Warm-up
Conventional Deadlift (barefoot) 4 sets of 6x145
Knee-Break Ankle Mobilizations, Lying Knee to Knee Stretch 3 sets of 8, 3 sets of 20s
Dumbbell Bulgarian Split Squats
3 sets of 8x25
Neutral Grip Pull-ups
3 sets of 3
Swiss Ball Rollouts
3 sets of 8
These felt wrong last week so I studied up last night and I think I did better but still not certain. Seems like I am feeling this more in my back than my abs so I imagine that means I am still doing these wrong.
Alternating Low Incline Dumbbell Press 3 sets of 8x25
Need to increase the weight a bit next week
Quadruped Chin Tucks 1 set of 5
Last week I KNEW I had done these wrong and I was right after studying more. I believe I did better this week but wonder how much better.
Kneeling Heel to Butt Stretch 1 set of 30s each side
May 17, 2009 (Sunday)
Cressey Performance Online Consulting
Month 1, Workout 8 of 24
Foam Rolling
Dynamic Flexibility Warm-up
Chin-ups 4 sets of 4
Still rocking on with full chin-ups and no assist so Eric says it is time to add some external loading. BTW, my back is sore from these today!
Bench Press
4 sets of 4x85
I am still trying to focus on form but I know it is still not what it should be and I feel so weak on this lift
TRX Inverted Rows
3 sets of 8
1 Leg Push-ups
3 sets of 4 each side
Side Lying External Rotation
2 sets of 10x10
This amazes me how hard this lift is
Bowler Squats (Body Weight Only)
2 sets of 10x10
1 Leg Supine Bridge 1 set of 10 per side
Shaking again on these!
Kneeling Heel to Butt Stretch 1 set of 30s per side
A good workout but I have a lot of room to improve on the bench press. Glad I am doing well on the chin-ups to soothe my ego!
Are you kidding!?!?! I just nailed my first PR at 85 on the BP and threw a party and you are doing sets of 4!!!
Jane, you make me feel better about my bench press because I know how strong you are and totally respect your training capabilities and mental toughness. I've poked around the internet some to see what "normal" BP/deadlift/squat ratios are because my deadlift is approaching twice what I can squat or bench press.....didn't find much to tell me if I am normal or way out of whack. Anyway, the bench press is HARD for me so I will probably moan and gripe about it a lot!
BTW, you are totally ROCKIN' IT on WSFL!!! Your discipline and results are pretty awesome!!!
May 18, 2009 (Monday) Cressey Performance Online Consulting Month 1, Workout 9 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Sumo Deadlift (Barefoot)
4 sets of 3x155
This was tough today and again I scratched the insides of my thighs with my fingernails. I like the lift so I guess I can deal with the "war wounds"
Knee-Break Ankle Mobilizations, Lying Knee-to-Knee Stretch
3 sets of 8 reps, 3 sets of 20 seconds
Dumbbell Reverse Lunges
3 sets of 8x35
1 Leg Prone Bridges
3 sets of 15 seconds each side
Plate Loaded Front Squats
3 sets of 8x12.5
Held 2 plates today and it worked fine. I will try 15 next time but I think it will be a while before I go too much heavier since I feel weak on exercises that require arms straight in front of me or above my head.
Band Pallof Press Iso Holds
3 sets of 3x10 seconds
Static Calf Stretch off Step
1 set of 30 seconds per side
Kneeling Heel to Butt Stretch
1 set of 30 seconds per side
I am a little amazed at how quickly I am seeing little improvements from the stretching and mobility exercises. I am almost able to touch my toes and I surprised myself with an impromptu toddler-style squat in the garden yesterday. I am hoping I continue to see good progress on this front!
Jane, you make me feel better about my bench press because I know how strong you are and totally respect your training capabilities and mental toughness. I've poked around the internet some to see what "normal" BP/deadlift/squat ratios are because my deadlift is approaching twice what I can squat or bench press.....didn't find much to tell me if I am normal or way out of whack. Anyway, the bench press is HARD for me so I will probably moan and gripe about it a lot!
BTW, you are totally ROCKIN' IT on WSFL!!! Your discipline and results are pretty awesome!!!
Yay, Jane!!! These are exactly what I was looking for so thank you so much for providing them! I actually feel A LOT better about where I stand proportionally on my major lifts after looking at these charts. My squat is a tad low in comparison but fixing my squat is part of why I engaged Eric.
May 20, 2009 (Wednesday)
Cressey Performance Online Consulting
Month 1, Workout 11 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Box Squats (Barefoot) 4 sets of 8x80
Still focused on form right now. Working hard to make sure I am not bouncing off the box or rolling forward on the upward motion. Had to really focus today on keeping my weight on the outsides of my feet.
1-arm Dumbbell Rows
4 sets of 6x35
1-arm Dumbbell Push Press
3 sets of 8x25
Walking Dumbbell Lunges 3 sets of 6x25
1-leg Side Bridge
3 sets 10 seconds per side
After checking with Eric, I know that I did these wrong last week (I just did a regular side bridge last week). I was supposed to do a side bridge with the top leg lifted parallel to the ground. Yikes that was hard! Glad I only had to manage 10s each time.
Standing 1-arm Band Rows
3 sets of 10 per side
1-leg Supine Bridge 1 set of 10 per side
Kneeling Heel to Butt Stretch 1 set of 30 seconds per side
Getting to really enjoy these workouts. I think the mix of exercises is one reason but I think the main reason is that I feel like I am doing all I can to improve my weakness, focus on my goals, and just get better in general. I can feel small differences in my posture and my flexibility so I know that the workouts are effective.
Oh, and yesterday's workout? It was a blah one as I had a headache and just felt like staying in bed. Got up anyway and did my warm-up routine and then ran on the treadmill but it wasn't a good effort so I am not even going to post it!!!
May 21, 2009 (Thursday) Cressey Performance Online Consulting
Month 1, Workout 12 of 24
Foam Rolling/Basball 3 circuits of Dynamic Flexibility Warm-up (no rest in between)
============================== ==============
May 22, 2009 (Friday)
Cressey Performance Online Consulting
Month 1, Workout 13 of 24
Foam Rolling/Basball Dynamic Flexibility Warm-up
Conventional Deadlift (barefoot) 4 sets of 6x150
Knee-Break Ankle Mobilizations, Lying Knee to Knee Stretch 3 sets of 8, 3 sets of 20s
Dumbbell Bulgarian Split Squats
3 sets of 8x25
Neutral Grip Pull-ups
2 sets of 3 (BW + a 5 lbs plate in a backpack)
1 set of 2 (BW + a 5 lbs plate in a backpack), failed on 3rd attempt
Swiss Ball Rollouts
3 sets of 8
These were much better this week thanks to a Craig Ballentyne video I chanced upon showing this very exercise
Alternating Low Incline Dumbbell Press 3 sets of 8x30
Quadruped Chin Tucks 1 set of 5
Kneeling Heel to Butt Stretch 1 set of 30s each side
2 complete weeks down plus 1 day. So far so good and I feel good about my flexibility improvements. In no way am I magically flexible now.....far from it....but I am making progress I can see and feel. Plus I am pulling more weight on my deadlifts and "graduated" to a weighted pull-up!
Wow, Rebecca you are so strong. I am really feeling like a weakling next to you and Celeste and the list goes one. I lost my ability to do ONE regular chin-up and you're doing weighted pull-ups! Wow...I'm super impressed. How long does it take you to do Eric's warmups? I'm starting MS, just did packing day last night, and I just could not make myself go through the entire warmup. I think that alone would take an hour. I think I'm going to have to improvise on the ball rollouts as our weight plates have sides--polygonal but not sure how many sides and don't roll.
Wow, Rebecca you are so strong. I am really feeling like a weakling next to you and Celeste and the list goes one. I lost my ability to do ONE regular chin-up and you're doing weighted pull-ups! Wow...I'm super impressed. How long does it take you to do Eric's warmups? I'm starting MS, just did packing day last night, and I just could not make myself go through the entire warmup. I think that alone would take an hour. I think I'm going to have to improvise on the ball rollouts as our weight plates have sides--polygonal but not sure how many sides and don't roll.
Hey, Kathy! Great to hear from you. Sounds like you and all the Summit-ers had a blast and I am so jealous!!! Hopefully I get to go next year.
Thanks for the kudos but NO WAY should you feel weak! I just looked at your Packing Day stats and you already can box squat heavier than me and I am just now catching up to your 1RM on the deadlift. While I have only read Maximum Strength (I use it often as a reference manual), I am sure you will be knocking out some PRs on all your lifts and back doing chin-ups in no time once you get the hang of Eric's workouts.
I hope you find a way to get through Eric's warm-ups for now because I think you will get faster as you go and it has been extremely beneficial for me. The warm-up routine Eric prescribed for me is different than those outlined in Maximum Strength in two ways: my warm-up routine is 9 exercises vs. 11 and are different exercises to focus on my flexibility issues (lots of lunges and hip/ankle stretches for me). When I started out with Eric's personalized program 2 weeks ago, the foam-rolling/baseball and mobility exercises took me about 20 minutes. I tried not to despair at how much time that segment of the workout was eating up and I'm now at about 13 minutes for the whole warm-up routine. Plus here is what Eric told me when we got started: "FYI, the dynamic flexibility and foam rolling stuff may very well be the most important components of this program for you; take them seriously!"
I hope to one day do the Maximum Strength workouts myself and like you, I will have to improvise on equipment. Best wishes to you! I'll be watching your log and cheering for you!!!
May 24, 2009 (Sunday)
Cressey Performance Online Consulting
Month 1, Workout 14 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Chin-ups 2 sets of 4 (BW + a 5 lbs plate in a backpack)
1 set of 3 (BW + a 5 lbs plate in a backpack), failed on 4th attempt
1 set of 4 (BW alone, no additional loading)
Bench Press
4 sets of 4x90
I know I am a broken record but I am working on my form here. I move the bar so slow that I have no idea how people hit their reps with so much speed in some of the videos I see.
TRX Inverted Rows
3 sets of 8
1 Leg Push-ups
3 sets of 4 each side
Side Lying External Rotation
2 sets of 10x10
This lift is still hard!
Bowler Squats (Body Weight Only)
2 sets of 10x10
1 Leg Supine Bridge 1 set of 10 per side
Kneeling Heel to Butt Stretch 1 set of 30s per side
Felt pretty good about this workout but I was still sore from Friday's workout (the loaded pull-ups made my back sore across the shoulders and the alternating low incline press made my chest sore).
May 25, 2009 (Monday) Cressey Performance Online Consulting Month 1, Workout 15 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Sumo Deadlift (Barefoot)
4 sets of 3x160
Felt strong on this lift today which surprised me.....figured I was about to max out
Knee-Break Ankle Mobilizations, Lying Knee-to-Knee Stretch
3 sets of 8 reps, 3 sets of 20 seconds
Dumbbell Reverse Lunges
3 sets of 8x35
1 Leg Prone Bridges
3 sets of 15 seconds each side
Plate Loaded Front Squats
3 sets of 8x15 (1 10 lbs plate and 1 5 lbs plate)
Really focused on trying to go parallel or slightly below. Wasn't always successful but I know this is one of those exercises meant to groove correct squat movement patterns so I am trying to do that.
Band Pallof Press Iso Holds
3 sets of 3x10 seconds (each side)
Static Calf Stretch off Step
1 set of 30 seconds per side
I keep falling off the step so hopefully I improve my balance soon!
Kneeling Heel to Butt Stretch
1 set of 30 seconds per side
Very cool following your custom Cressey workout. Did he provide pictures and descriptions of the different exercises and mobility stuff or are you just using MS for reference? I actually brought the book to the gym with me for the mobility exercises because so many are unknown to me. But it was really awkward to try to follow the book--then I was interrupted by a few people I knew so that didn't help either. I am planning to go to the gym to do my first workout later today, so maybe I'll do the mobility stuff at home so I don't have to worry about memorizing the movements or carrying the book. There are handful that I have been doing already, so know what to do, but some I don't have a clue. I also don't have a tennis or LaCrosse ball yet.
Very cool following your custom Cressey workout. Did he provide pictures and descriptions of the different exercises and mobility stuff or are you just using MS for reference? I actually brought the book to the gym with me for the mobility exercises because so many are unknown to me. But it was really awkward to try to follow the book--then I was interrupted by a few people I knew so that didn't help either. I am planning to go to the gym to do my first workout later today, so maybe I'll do the mobility stuff at home so I don't have to worry about memorizing the movements or carrying the book. There are handful that I have been doing already, so know what to do, but some I don't have a clue. I also don't have a tennis or LaCrosse ball yet.
Hey there, Kathy! Eric said when we first started working together that he would provide info on any exercises I needed as well as answer any/all questions I had. So when he sent me my first 4 weeks of programming, I first looked for unfamiliar exercises and cross-referenced with Maximum Strength since it has good descriptions and pictures. Any exercises not covered in MS or in other references I have, I asked Eric for explanations so he sent a combination of pictures and videos (mostly videos) to illustrate what I needed to do. In some cases, he had some clarifying comments too. The videos were the most helpful because I got to see a number of reps, posture, speed, etc. I studied all the materials a lot and did some off-workout practice, but it still took me a while to get the hang of everything and I still don't feel like I have it all nailed. Like you, I had the book with me during my workout and it was awkward for me too and slowed me down a lot. It's been 2.5 weeks now and I am starting to speed up the foam rolling/baseball/mobility exercises and not need the book/instructions so much. At least I didn't have the human interuptions as that would have caused me to be exponentially slower!!! If I remember Celeste's logs correctly, she does her warm-up/mobility routine at home. Best wishes as I think you will have fun!
Kind of feeling blah today and won't be able to be on the forum later so I thought I would go ahead and get my workout posted.
May 27, 2009 (Wednesday)
Cressey Performance Online Consulting
Month 1, Workout 17 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Box Squats (Barefoot) 4 sets of 8x85
Broken record here......ultra focused on form although I am not sure how good my form is . Concentrating on keeping a high chest, not bouncing off box, and keeping weight on outsides of feet.....lots to think about!!!
1-arm Dumbbell Rows
4 sets of 6x35
1-arm Dumbbell Push Press
3 sets of 8x25
Walking Dumbbell Lunges 1 set of 6x35
2 sets of 8x25
Tried to go up to 35 lbs since I am there on the reverse dumbbell lunge....no go. I'm surprised the walking motion makes this harder to carry more weight (at least for me).
1-leg Side Bridge
3 sets 10 seconds per side
Standing 1-arm Band Rows
3 sets of 10 per side
1-leg Supine Bridge 1 set of 10 per side
Kneeling Heel to Butt Stretch 1 set of 30 seconds per side
"FYI, the dynamic flexibility and foam rolling stuff may very well be the most important components of this program for you; take them seriously!"
Wow, this program is fascinating to me. I am just itching to work with someone personally, I got a lot out of my books but I feel as if I have so much to learn. I'm going to be watching your log!
And I was disappointed to not meet you in person, but maybe next year...and spending the dough on the program is definitely a good investment.
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
May 28, 2009 (Thursday)
Cressey Performance Online Consulting
Month 1, Workout 18 of 24
Foam Rolling/Basball 3 circuits of Dynamic Flexibility Warm-up (no rest in between)
============================== ==============
May 29, 2009 (Friday)
Cressey Performance Online Consulting
Month 1, Workout 19 of 24
Foam Rolling/Basball Dynamic Flexibility Warm-up
Conventional Deadlift (barefoot) 4 sets of 6x155
Knee-Break Ankle Mobilizations, Lying Knee to Knee Stretch 3 sets of 8, 3 sets of 20s
Dumbbell Bulgarian Split Squats
3 sets of 8x27.5
These were absolute killers today!!! Have I said how much I hate these???
Neutral Grip Pull-ups
3 sets of 3 (BW + a 5 lbs plate in a backpack)
Managed to get all the reps in with external loading. Last week I failed on the 3rd attempt of the 3rd set but got it in today. No way I could have done any more reps or added more weight. I wanted to throw up after alternating these with the DB BSS!!!
Swiss Ball Rollouts
3 sets of 8
These were much better this week thanks to a Craig Ballentyne video I chanced upon showing this very exercise
Alternating Low Incline Dumbbell Press 3 sets of 8x30
Quadruped Chin Tucks 1 set of 5
Kneeling Heel to Butt Stretch 1 set of 30s each side
Was glad to get this one in the books since I slept in and worked out at lunch rather than at my normal time of 4:30am. I get messed up mentally when I don't work out in the morning because I am stressed/obsessed with fitting the workout in somewhere later in the day.....it lurks in the back of my mind all day until I complete the workout. And there is something weird for me about working out at another time when I have had several meals, work activities, etc. Yes, I am a weirdo!!!
Wow, this program is fascinating to me. I am just itching to work with someone personally, I got a lot out of my books but I feel as if I have so much to learn. I'm going to be watching your log!
And I was disappointed to not meet you in person, but maybe next year...and spending the dough on the program is definitely a good investment.
Hi Elisabeth! I was also sorry not to meet you in person at the Summit since it looks like you all had a ton of fun and got to make some genuine bonds with the folks who attended. I hope to go next year!
I definitely feel like I have so much to learn. While I don't post consistently or a lot, I lurk around the logs quite a bit to read and learn. I have learned a bunch from watching all you other ladies!!! And hopefully my sharing my experience with Eric helps in return. I have been all over the Forum reading about others experiences with Maximum Strength to learn some tidbits that might help my program even though it is different than MS.
Quote:
Originally Posted by Celestialmom
Wow, wow, wow! Rebecca, your workouts are looking awesome! Look like a lot of fun as well!
Thank you, Celeste! I am indeed having fun and it is gratifying to zero in on improving some of my deficiencies. I've been surprised with my improvements on the various DLs and my chinups/pullups. Since I have 1 more week left on the initial programming, I am looking forward to seeing what Eric conjures up for the next 4 weeks!
May was a more exciting month for me than April mainly because I started working with Eric Cressey via his online consulting service. I have made minor but noticeable improvements in my flexibility due to focused mobility exercises and I have definitely made improvements in my strength (weighted chin-ups and pull-ups!!!). I haven't improved on the weight/fat front but I haven't been trying very hard either (eating good foods for the most part but too much). Since my clothes aren't totally out of whack fit-wise, I would like to think some of my weight gain is muscle.....if I keep telling myself that, does it make it true???
Goals:
Lower my body fat to about 15-17%, whatever ends up looking good. Hard to say exactly until I get there. Goal is to look lean and athletic, not just thin. PROGRESS UPDATE 5/31/09 - No improvements here at all this month.
Get stronger in 2009. I would like to be using the 45lbs plates on my oly bar on a regular basis. I would like to squat my body weight. I would like to be able to perform chin-ups in a workout (say 4 sets of 6) without using a jump stretch band for assistance. PROGRESS UPDATE 5/31/09 - Good improvements here since I have increased my deadlifts into the 150-160 range and I'm now not only doing my chin-ups without the jump stretch band I'm now doing weighted chin-ups AND pull-ups. Working on the squat (via the box squat) and bench press.....goal is to get both of these above 100 lbs before the end of June.
Work with a coach to improve my lifting technique. PROGRESS UPDATE 5/31/09 - I've been working Eric Cressey as an online client for virtually all of May and will work with him for at least the next 2 months.
Plans:
Follow a strength focused program. PROGRESS UPDATE 5/31/09 - Followed custom strength and dynamic flexibility program from Eric Cressey. At least 2 more months with Eric's instruction/guidance.
Be consistently 90% compliant with nutrition (Naked Nutrition/Precision Nutrition model). PROGRESS UPDATE 5/31/09 - 3rd identical update in a row.....failed on this front due to crappy eating on the weekends. Reminder to self: No excuses, time to play like a champion here.
Get serious about finding a coach PROGRESS UPDATE 5/31/09 - Very excited to be working with Eric Cressey right now. I've changed my focus on this front as well since right now I really want to get as strong and as flexible as I can (healthy, in other words). I initially thought I would find a coach to learn the olympic lifts but that desire has faded in favor of improving my basic technique and results.
Stats:
Measurement
1/3/2009
5/30/2009
Height
60 in
60 in
Age
38
39
Weight
112.2 lbs
115.6 lbs
Beginning Pics (1/3/09):
Current Pics (5/30/09):
I gained weight and I am not happy about that because, in spite of my wishful thinking, I believe the bulk of the new weight is fat (see above pics for proof, particularly the lower belly in the side pics and the butt/hip area in the back pics). But I am really happy with the strength gains and my training regimen and results. Going to try in June to see if I can watch the food like a hawk (ask myself what Jane would do! ) without compromising my energy level for my strength/flexibility efforts. One more month to go!!!
May 31, 2009 (Sunday)
Cressey Performance Online Consulting
Month 1, Workout 20 of 24
Foam Rolling/Baseball
Dynamic Flexibility Warm-up
Chin-ups 3 sets of 4 (BW + a 5 lbs plate in a backpack)
1 set of 3 (BW + a 5 lbs plate in a backpack), failed on 4th attempt
Almost made it this week!
Bench Press
4 sets of 4x90
Should have bumped up to 95 on these today but didn't because I wasn't feeling great before my workout started. I guess I got in a groove once I warmed up. Will definitely increase next week.
TRX Inverted Rows
3 sets of 8
1 Leg Push-ups
3 sets of 4 each side
Side Lying External Rotation
2 sets of 10x10
This lift is still hard!
Bowler Squats (Body Weight Only)
2 sets of 10x10
1 Leg Supine Bridge 1 set of 10 per side
Kneeling Heel to Butt Stretch 1 set of 30s per side
June 1, 2009 (Monday) Cressey Performance Online Consulting Month 1, Workout 21 of 24
Foam Rolling/Baseball Dynamic Flexibility Warm-up
Sumo Deadlift (Barefoot)
4 sets of 3x165
Last week figured I was about to max out but pulled 160. This week I tried 165 and it was tough and I was glad to make it through all 4 sets.
Knee-Break Ankle Mobilizations, Lying Knee-to-Knee Stretch
3 sets of 8 reps, 3 sets of 20 seconds
Dumbbell Reverse Lunges
3 sets of 8x35
Why can I handle heavier dumbbells on this exercise than on Walking Dumbbell Lunges (only 25s on those)? Not whining but I think it's odd/interesting.
1 Leg Prone Bridges
3 sets of 15 seconds each side
Plate Loaded Front Squats
3 sets of 8x15 (1 10 lbs plate and 1 5 lbs plate)
Band Pallof Press Iso Holds
3 sets of 3x10 seconds (each side)
Static Calf Stretch off Step
1 set of 30 seconds per side
Was better about not falling off the step today!
Kneeling Heel to Butt Stretch
1 set of 30 seconds per side
I think your pics look great - and your strength improvements are amazing - way to go!!
Thanks a ton, Bytsi! Your comment means a lot since I know how strong you are (Oly lifts girl!!!). And I appreciate your feedback on the pics as I had been beginning to feel I squandered my hard work on fat loss and maintenance from last fall/winter by gaining fat/weight. I am WAY stronger now but I want max strength and to look lean/cut at the same time. It's reassuring to "hear" all the comments in everyone else's logs about the same topic (you, Celeste, Aoife, Karla, etc). I know I'm not crazy now!!!
trying to figure out how you'd possibly be doing that, LOL. Then you corrected it and I understood.
) to get my training in. But it is subsiding and I am feeling like I might survive Week 1 of the EC project! 
)
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