Congratulations on finishing the challenge! You look great! Huge difference in your side pics. I look forward to participating in the next challenge with you. We can compare PT reports!
hey, rebecca, your challenge results are fantastic! not only are you looking great, but you nailed all of your goals - congrats!! looking forward to following your progress in the next challenge!
Congratulations on finishing the challenge! You look great! Huge difference in your side pics. I look forward to participating in the next challenge with you. We can compare PT reports!
Thanks, Chloe! And congrats back at ya for finishing the Challenge yourself....you look awesome and have been working hard! I can't wait for the next Challenge since I will be doing both PT and WSFL Round 2 with Kathy.
Quote:
Originally Posted by karenmc6
hey, rebecca, your challenge results are fantastic! not only are you looking great, but you nailed all of your goals - congrats!! looking forward to following your progress in the next challenge!
Congrats back to you Karen as our Grand Transformation Champion!!! I need to make my maintenance of online log a goal too so that maybe I will improve my consistency. I think putting the goal out there makes me a little more motivated to get it done so I don't have to be embarrassed about missing the mark. Looking forward to our 2009 Challenge!
I have been a slacker of late with my online posts and my exercise. All of the Christmas shopping and some kitchen renovations have me distracted. But those are simply excuses so I need to remember that fitness is my "tradition" as Mahler suggests today in his MMM (that was an awesome post he put out there today).
Anyway, my catch up will be short as I lifted just once since my last post. I am normally on the 4 day lift schedule but last week was 2 by accident and this week will be 2 on purpose. Back to 4 next week but I will then have a planned week off for a ski vacation (yea!!!).
December 7, 2008 (Sunday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A2 of Phase 1 (ie weeks 1-3)
Workout 11 of 12
Explosive - Clean Pull 4 sets of 5x60
Stepup (w/ dumbbells) on bench 4 sets of 6x25
My hamstrings and butt are SORE today!!!
Pushup (inverted w/ toes on bench) 4 sets of 6xBW
Dumbbell Push Press 4 sets of 6x20
Corkscrew (holding plate) 4 sets of 10x10
4 Point Plank on Swiss Ball
45, 45, 30, 30
Boy, I was shaking on the last 2!!!
I WILL lift tomorrow (Tuesday) and then do HIIT Wednesday and Friday(taking Thursday off).
I've been a slacker on keeping up with logs the past few weeks, so just catching up. Nice, strong finish on the challenge...woo hoo! Ski weekend sounds like a blast...I haven't skied in years...I hope you have an awesome time. That's the way to exercise! I'm really looking forward to doing WSFL with you in January. It will be fun to have a partner to keep me motivated.
I've been a slacker on keeping up with logs the past few weeks, so just catching up. Nice, strong finish on the challenge...woo hoo! Ski weekend sounds like a blast...I haven't skied in years...I hope you have an awesome time. That's the way to exercise! I'm really looking forward to doing WSFL with you in January. It will be fun to have a partner to keep me motivated.
Quote:
Originally Posted by foodfromafar
Great workout, Rebecca!
Karen, Kathy, Pauline - Thanks a ton for stopping by! You encourage me more than you realize just by checking in.
Kathy - I am definitely looking forward to the ski trip! I haven't been skiing since I have been this fit so I am looking forward to how I perform on the slopes (and recover!). Taking our kids (first time for them) so it will be a lot of fun for us all.
And I am looking forward to WSFL, Round 2 as well. Getting prepped mentally and I bought more Xtend (no way am I doing WSFL again without it!). The workouts were actually fun so I am good there. My goal for December is to hold steady on the weight (110.4 lbs today) so that Round 2 isn't simply a re-do of Round 1!!!
December 8, 2008 (Tuesday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout B2 of Phase 1 (ie weeks 1-3)
Workout 12 of 12
Explosive - Clean High Pull 4 sets of 5x60
Good Morning 4 sets of 6x70
Bent Over Alternating Dumbbell Row 4 sets of 6x27.5
Chinup 6 (4 unassisted, 2 assisted with jump stretch band)
6 (2 unassisted, 4 assisted with jump stretch band)
6 (1 unassisted, 5 assisted with jump stretch band)
6 (1 unassisted, 5 assisted with jump stretch band)
Most ever unassisted chinups during a workout. These are dang hard but I get a rush out of doing them!
Swiss Ball Weight Roll 4 sets of 10x10
4 Point Supine Bridge 4 sets of 30 secs
This workout concludes the first 3 weeks....even though I took 4! I will get ready for weeks 4-6 and do week 4 next week (12/14-12/18), skip a week for skiing, and then do week 5 starting 12/28. I will then switch to WSFL on 1/5 for 4 weeks (yea, Kathy!!!) and come back to Power Training as I am loving the strength workouts.
Also, as the fitness book junkie I have become, I bought Nate Green's Built For Show. Hope to get it soon and I will post some comments out here. It ought to be an entertaining read since I get a kick out of what guys think!!!
Also, as the fitness book junkie I have become, I bought Nate Green's Built For Show. Hope to get it soon and I will post some comments out here. It ought to be an entertaining read since I get a kick out of what guys think!!!
OMG, Rebecca, I just bought this book, too. Mine came last night and I've read most of it already. I am loving it...very entertaining. I actually have it beside me here at work and I keep taking little reading breaks...when I'm not taking browsing the forum breaks...lol. It is funny to read a guys take on what women are looking for! Can't say I agree with it all for myself, but I suppose it might fit some women. Since my sons are the right age I think I'm going to order a copy for Christmas for them to share. They will be 26 and 21 in January and February and they share a one room apartment. They've put up a chin-up bar, have some dumbbells around the place and they are both doing the 100 push up program so, I'm thinking they might get something out of this book. I'm glad you brought it up. I almost felt silly telling anyone I'd ordered it...although for me I buy anything and everything fitness for myself but also as a reference for use with my clients. Because I wanted free supersaver shipping, I also bought Huge in a Hurry by Chad Waterbury at the same time. That one has lots of great color photographs of all the exercises.
OMG, Rebecca, I just bought this book, too. Mine came last night and I've read most of it already. I am loving it...very entertaining. I actually have it beside me here at work and I keep taking little reading breaks...when I'm not taking browsing the forum breaks...lol. It is funny to read a guys take on what women are looking for! Can't say I agree with it all for myself, but I suppose it might fit some women. Since my sons are the right age I think I'm going to order a copy for Christmas for them to share. They will be 26 and 21 in January and February and they share a one room apartment. They've put up a chin-up bar, have some dumbbells around the place and they are both doing the 100 push up program so, I'm thinking they might get something out of this book. I'm glad you brought it up. I almost felt silly telling anyone I'd ordered it...although for me I buy anything and everything fitness for myself but also as a reference for use with my clients. Because I wanted free supersaver shipping, I also bought Huge in a Hurry by Chad Waterbury at the same time. That one has lots of great color photographs of all the exercises.
Kathy, I would love to hear your comments/thoughts on both books. Mostly I just need to know how you think Huge in a Hurry would work for women. The other one I am interested in, but not so sure I could apply to myself.
Quote:
Originally Posted by rtwilson
Also, as the fitness book junkie I have become, I bought Nate Green's Built For Show. Hope to get it soon and I will post some comments out here. It ought to be an entertaining read since I get a kick out of what guys think!!!
Fantastic job on the chin-ups!
I am looking forward to hearing what you have to say about this. I want to read it, but not sure I can justify buying it if there's not much I can apply to myself.
OK, Christmas and ski trip prep is so kicking my butt. I also replaced all my kitchen appliances this past Friday so I feel very consumed with all things house, kitchen, cookie-baking, mess-cleaning, packing......whew!!!
Got back to my workouts this past Sunday. It will be disruptive since I have a vacation for a week but I went ahead and started weeks 4-6 of Power Training Strength since I really like the strength focused workouts and I need something fun to do.
December 14, 2008 (Sunday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A1 of Phase 2 (ie weeks 4-6)
Workout 1 of 12
Explosive - Squat Jump 4 sets of 3x40
Deadlift 6x105
4x105
3x110
2x115
Yeah!!! I finally met my goal to deadlift my body weight! And these were PRs too. This is by far my favorite lift.
Dumbbell Alternating Bench Press 6x30
4x30
3x30
2x30
These felt weird and heavier than the regular dumbbell bench press
Push Press (w/Oly Bar)
6x55
4x55
3x60
2x60
Swiss Ball Weight Roll 4 sets of 8x17.5
4 Point Plank (Arms Straight on a Foam Roller) 4 sets of 45 secs
On to B1 tomorrow (yes, I skipped today for those of you who know the 4 day push-pull schedule).
OMG, Rebecca, I just bought this book, too. Mine came last night and I've read most of it already. I am loving it...very entertaining. I actually have it beside me here at work and I keep taking little reading breaks...when I'm not taking browsing the forum breaks...lol. It is funny to read a guys take on what women are looking for! Can't say I agree with it all for myself, but I suppose it might fit some women. Since my sons are the right age I think I'm going to order a copy for Christmas for them to share. They will be 26 and 21 in January and February and they share a one room apartment. They've put up a chin-up bar, have some dumbbells around the place and they are both doing the 100 push up program so, I'm thinking they might get something out of this book. I'm glad you brought it up. I almost felt silly telling anyone I'd ordered it...although for me I buy anything and everything fitness for myself but also as a reference for use with my clients. Because I wanted free supersaver shipping, I also bought Huge in a Hurry by Chad Waterbury at the same time. That one has lots of great color photographs of all the exercises.
Kathy, this is so crazy!!! Seems like we think a lot a like so I wish I could meet you in person. I almost bought Huge in a Hurry for the same reason (super saver shipping) but I felt bad buying 2 books but now I wish I had!!! I started reading Built For Show this weekend and have been liking it so far. The writing is a lot like Lou Schuler but makes me laugh with the guy-talk. Both my college career (engineering) and my professional career (IT) has been mostly with men so I have fun at times "being one of the guys". I can't wait to read about the workouts since Nate Green talks a lot about strength being a focus.
Quote:
Originally Posted by Karen411
Kathy, I would love to hear your comments/thoughts on both books. Mostly I just need to know how you think Huge in a Hurry would work for women. The other one I am interested in, but not so sure I could apply to myself.
Fantastic job on the chin-ups!
I am looking forward to hearing what you have to say about this. I want to read it, but not sure I can justify buying it if there's not much I can apply to myself.
Thanks on the chin-ups, Karen! They remind me how strong I have gotten this year. Thank God I stumbled across NROL4W and learned all I have this year.
I will be sure to post back my comments on Built For Show. The writing is definitely targeted at young guys but even though I am only a little into the book, I have yet to read something that doesn't seem true for both men and women. I guess I buy into what Lou Schuler said in NROL4W that we should work out more like the boys. Anyway, I will comment on the book and I am sure Kathy will too. Fun stuff so far!
Hello All and Happy New Year!!! I have been MIA for almost 3 weeks (yikes! ) with a family vacation and the chaos of the holidays. I hope you have had a wonderful holiday season and are ready to get started on a great 2009!
I am posting my beginning stats & pics in my own log as well as in the OFFICIAL WOMEN'S Jan-Jul 2009 CHALLENGE thread. I felt like posting my pics, stats, and progress kept me moving in a positive direction so I am going to do it again. In my mind, I had elaborate goals planned but I am under the weather with a stomach bug (getting better!) and don't have the energy I envisioned. Here's the short and sweet version:
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.
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.
Work with a coach to improve my lifting technique and learn the oly lifts.
Plan:
Complete Roussell & Cosgrove's Warp Speed Fat Loss by 1/31/09 (this is my second round)
Get back on a strength focused program (like Coach Dos' Power Training) in February
Get serious about finding a coach
Stats:
Measurement
1/3/2009
Height
60 in
Age
38
Weight
112.2 lbs
Waist
(at bellybutton)
28 in
Hips
(at hip bone)
31.75 in
Body Fat %
(Fat Track II)
19.2%
Body Fat % (AccuMeasure)
18.1%
Pics (1/3/09):
Today is Day 1 of 28 on WSFL and I struggled to get the weights completed since I am getting over being sick. I did not perform the intervals as scheduled and hardly ate (so lack of food was not an issue today! ). Hoping to be back to normal tomorrow with the cardio (intervals and then steady state).
Welcome back Rebecca! Your goals look good. I'd like to steal your "look lean and athletic, not just thin" one for myself it you don't mind! I've decided not to participate in the challenge but I'll still be here and I'll be keeping my log but I suppose it will move to the training log forum.
Hope you're feeling 100% soon. I look forward to following your progress!
I'm so frustrated. I have all my food ready, meal plans printed and I was all ready to go and now I'm sick! So, I'm thinking I won't be able to start WSFL until Thursday at the earliest. I see you've already jumped in. You look great already--you're going to be super lean by 2/1!
Hello everyone! I have a habit of bring AWOL from the Forum at times but this past week was worst than most as I caught the VERY YUCKY stomach bug that camped out at my office. My 12 year old son got sick first and threw up for 2 days. I then got the diarrhea version (sorry, I know that is TMI ) the night before I started WSFL, did part of the day one WSFL workout and then had to give up as I was sick for 5 days and didn't really start feeling 100% until today. So, long story short, no WSFL round 2 but I am back to health and starting a new workout, Built For Show's Winter Workout (details to come in a follow on post).
I need to make my maintenance of online log a goal too so that maybe I will improve my consistency. I think putting the goal out there makes me a little more motivated to get it done so I don't have to be embarrassed about missing the mark. Looking forward to our 2009 Challenge!
All of the Christmas shopping and some kitchen renovations have me distracted. But those are simply excuses so I need to remember that fitness is my "tradition" as Mahler suggests today in his MMM (that was an awesome post he put out there today).
I will get ready for weeks 4-6 and do week 4 next week (12/14-12/18), skip a week for skiing, and then do week 5 starting 12/28. I will then switch to WSFL on 1/5 for 4 weeks (yea, Kathy!!!) and come back to Power Training as I am loving the strength workouts.
but I am back to health and starting a new workout, Built For Show's Winter Workout (details to come in a follow on post).
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