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ffice:smarttags" name="place"> Wednesday Night:
Deadlifts:
2 sets of 15 reps
first set at 30 lbs
second set at 40 lbs
Lap Pull Downs:
2 sets of 15 reps
first set at 20 lbs
second set at 25 lbs
Shoulder Presses:
2 sets of 15 reps
first set at 12 lbs
second set at 15 lbs
Lunges:
2 sets of 15 reps
first set at 12 lbs
second set at 15 lbs
Swiss Ball crunches:
2 sets of 8 reps
both at body weight
Notes: this was my first time doing a swiss ball crunch. I will NEVER go back to doing it the old way. In fact, Im considering replacing my desk chair at the office with a swiss ball. (been thinking about that for awhile)
Food: still eating small portions and eating very cleanly. I will be paying super attention to what Im eating and how Im working out. I just found out that Im going to be doing a photoshoot in September that will be used for publicity pics. So I want to look the best I can.
Happily- I can say I saw a couple of things last night: (First let me preface this by saying although this is my first go round with NROF4W- this is not the beginning of my workout regime. Ive been working out solidly over the past year and already lost 45 pounds.)
When I was sitting on the swiss ball just trying to find my center before doing the crunches, I had my hands on my thighs and could actually FEEL muscle definition!
I could NOT see it through the skin, but darn it all- I could FEEL it! Its there! And on it’s way out!!! J
As well, when I got home and was flexing in front of the mirror, I realized that Im starting to get some shoulder/bicep definition!
So that totally made my night!
The body pics I have on file are from two months ago, so Im going to get new ones taken and then posted when the formal thread is up in a few days.
But Im ready, and rockin’!
Here we go!
I'll never forgot the first time I saw a bicep. An awesome moment. Well done. And congrats on the 45 pounds too. I'm at 26 with another 60 or so to go.
Hi Fencai! LOVE the enthusiasm coming out of your posts....
There's a kind of instant gratification aspect to weight lifting that is really awesome. Like all of a sudden, you can see or feel a change. And I know I should just be happy that my body is healthier in ways that aren't visible, but there's something just sooo exciting about seeing it.
I was down the shore this past weekend for a bachelorette party, and got the nicest compliment from my friend...
We were walking along and she was looking at the Pagoda type trellis in someone's front yard, and long story short, someone made a comment that if we were guys we could do pull ups on it, and take pics but that none of us were strong enough.
my friend said "Amy can! She's diesel! She works out all the time and does it right, with the protein powder and stuff" then they made me flex...
LOL! It was very funny, but made me feel good nonetheless!
Squats:
2 sets of 15 reps:
1set set at 80 lbs
2nd at 90 lbs
Push Ups:
2 sets of 15 reps
Body weight- girly style on the knees... but getting closer to doing them "regular"
Seated Row:
2 sets of 15 reps:
1set set at 45 lbs
2nd set at 50 lbs
Step Ups:
2 sets of 15 reps
1st set with 15 lbs
2nd set with 20 lbs
Prone Jacknife:
2 set of 8
body weight
The jacknife is definitely getting better/easier and less awkward. There was a girl at the gym whom I saw last week do the jacknife and I asked her if she could give me any pointers because she was the only other person whom I had ever seen do them.
The tart proceeded to look me up and down and to tell me that you need a lot of core strength and upper body strength "Which I have" she said. and then show me and say you just have to find your core.
She totally judged me!!!! I wanted to slap her and tell her not to judge me because Im already far from where I started and trying to do something to better MYSELF.
And the fact that she was probably about 5'10" and under weight with no muscle definition. She also told me "you should do a lot of reps too. That helps, that's what I do."
and I just was like.... no thanks... I'll stick with what Im doing because I don't think you look good. (she was one of those uber skinny girls who looked like a little boy because she had no curves."
oh well. I'll continue to keep to myself at the gym from now on as I always had done.
(she was one of those uber skinny girls who looked like a little boy because she had no curves."
Thank you! I am noticing those scary waifish girls on TV and in magazines more and more now that I have started NROL4W. I used to wish I could be like those skinny-armed zombies, but now I just think, "Ewww!" Who wants to be pasty, skinny-yet-still-somehow-flabby... AND hungry?
Glad I have seen the light. Hope lots of other people do, too.
Thank you! I am noticing those scary waifish girls on TV and in magazines more and more now that I have started NROL4W. I used to wish I could be like those skinny-armed zombies, but now I just think, "Ewww!" Who wants to be pasty, skinny-yet-still-somehow-flabby... AND hungry?
Glad I have seen the light. Hope lots of other people do, too.
Ha ha ha! The stick figure look has definitely got to go! Cheers to big, rippling muscles!
Thank you! I am noticing those scary waifish girls on TV and in magazines more and more now that I have started NROL4W. I used to wish I could be like those skinny-armed zombies, but now I just think, "Ewww!" Who wants to be pasty, skinny-yet-still-somehow-flabby... AND hungry?
Glad I have seen the light. Hope lots of other people do, too.
LOL, I know what you mean. I used to be so envious but now I keep seeing models in bathing suits and skimpy clothes and thinking, eww, she's FAT! 5'10, 50 kilos, and still fat.
I have noticed this phenomena that when I work out, (M/W/F) Im not sore the day after, but two days after! as in the day that Im supposed to go and work out again! LOL
Anybody else going through that!?
Tonight is back to the gym. Im hoping that in the scheme of stage 1 that the only time I will have to deal with the tart is on Monday nights.
It's the D in DOMS - delayed onset muscle soreness. They're not kidding. Usually worse two days later. My remedy - I might add this to my signature so I don't have to keep typing it out - Tiger Balm. Apply liberally to sore bits after warm bath/shower, cover, sleep. Soon sort you out. Also, within a few workouts of a new stage/programme, the DOMS should completely disappear.
It's the D in DOMS - delayed onset muscle soreness. They're not kidding. Usually worse two days later. My remedy - I might add this to my signature so I don't have to keep typing it out - Tiger Balm. Apply liberally to sore bits after warm bath/shower, cover, sleep. Soon sort you out. Also, within a few workouts of a new stage/programme, the DOMS should completely disappear.
hey cool!
Thanks!!
You answered a couple of q's for me!
I had no idea what DOMS meant! (I had figured that MS was muscle soreness but had no clue as to the DO)
Yeah, a very good friend of mine who's into Martial Arts swears by Tiger Balm....
I actually just made a new batch of sore muscle ointment from the fresh comfrey I received from some friends
Yep, that's me clothed and made up! I think that's part of why it was so hard to see those "body" shots that I posted for the challenge. Its a whole new ball of wax with no makeup, and very little clothing!
Yep, that's me clothed and made up! I think that's part of why it was so hard to see those "body" shots that I posted for the challenge. Its a whole new ball of wax with no makeup, and very little clothing!
Never a truer word... must be hard for the blokes – they're kinda stuck with what they got.
Swiss ball crunches:
2 sets of 8 with just body weight and ball.
It felt soooooooooo good to work out after the nasty couple of days Ive had in the office. (I have a high stress job that usually sucks the life out of me).
I backed off the weight a little bit on my shoulder presses. Last time they hurt too much, and I wanted to make sure that I was getting my form right instead of just doing it wrong with too much weight.
And by the time I was half way though each set of lunges, my thighs were SCREAMING at me! LOL! It was that good burn though, so I pushed through it.
Im sure that come tomorrow or sunday I'll be pretty darn sore!
I will admit to the shot of vodka and slice of pizza I ate tonight.
Ive been eating really cleanly, but like I said, its been a hellacious few days and I needed something comforting, so I did that.
I need to find a different outlet, but my hubby always tries to feed me when Im down. He knows he has to stop that, and I know I have to not give in to it.
Its something to work on.
He did tell me though that if I complete the challenege (as if I wouldnt!) that since Im off the week between Christmas and New Year's, I can go shopping. He knows its a few days early of the end of the challenge, but he said I can go shopping for new clothes if I complete the challenge!!!
It felt soooooooooo good to work out after the nasty couple of days Ive had in the office. (I have a high stress job that usually sucks the life out of me).
***
I will admit to the shot of vodka and slice of pizza I ate tonight.
Ive been eating really cleanly, but like I said, its been a hellacious few days and I needed something comforting, so I did that.
I know EXACTLY how you feel..... Relief from work-induced stress is probably the #1 reason I exercise. I always have 1 cheat meal each week, too, b/c sometimes you have to let your hair down and not worry about counting the stupid calories....
By the way, from your pics, it looks like we have really similar body types (ie, hour glass), so I'm really interested to see how our challenge transformations go.
Vodka and pizza are definitely my weaknesses. I haven't entirely given them up, I just eat and drink in smaller quantities, and my pizza is loaded with veggies, rather than pepperoni and sausage.
I know EXACTLY how you feel..... Relief from work-induced stress is probably the #1 reason I exercise. I always have 1 cheat meal each week, too, b/c sometimes you have to let your hair down and not worry about counting the stupid calories....
By the way, from your pics, it looks like we have really similar body types (ie, hour glass), so I'm really interested to see how our challenge transformations go.
yeah Im so frustrated at work right now. There are a lot of changes going on. Hopefully some good will come of it.
Similar body type eh? We will have to help each other out for sure!!!!
Fencai's Fall challenege Log
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