Never 2 Late 2 Chase the Dream (it's better than liposuction) - Page 6 - JP Fitness Forums

adgey1006 · 01-08-2008, 01:43 PM

Quote:

Originally Posted by kfisherx

I am using one that I got from GI Joes. It doesn't require any hardware for the door frame. I got it for 30 bucks. I have seen them all over the place in that price range though. Are you sure there are no pull up bars? Look over the squat rack. There is always one above that. The problem with pull up bars in gyms is they are so freaking high. My trainer almost always has to lift me to get to one. (how embarassing) The one in my doorway I can just reach up an grab which makes it somehow easier.

I averaged 1483 kcals a day last week which is up quite a bit from before. I need to average 1614 in order to reach my goal. That is only a 131kcal delta per day. I will take me time with it and allow it to happen without freaking my body out too much. When you increased your kcals did you gain weight?

I just started this week with uping the calorie intake. Hopefully not, I am fine with the big # but I want bodyfat to drop..but for me something had to give cause I just felt crappy all the time

kfisherx · 01-08-2008, 03:57 PM

So today was another trainer session (AM) I still intend to go to Ab class and also spin class later tonight.

Anyway the session was pretty kick ass. I was feeling so much more energetic since getting my cals and nutrition taken care of. We concluded today that I probably actually did crash last week due to lack of food. This happened partially because I did not fully disclose to him my activity levels. I always forget that most people do not run non-stop from the time they get up until they fall in bed at night or have farms or go to the gym for 3 hours a day sometimes.... etc... I think it aslo happened because most people lie to him about what they eat so he squeezes them down to a bare minimum. In any case I think I am good now and he is starting to get that I am a real serious client with a whole hell of a lot of heart and brain.

Today we started with deadlifts and he work a lot on my form. This exercise is very hard to get correctly so again I took my time and worked with very light weight (45lb) through 3 sets. He works me in exercise groups of 2 for some reason. (I need to ask him about that) In my last set we did the swedish pike ups or the Jake knife for those of you doing NROLW except this time he made me do a push up before each one. Talk about ass kick. I could only do 10 of them x2 sets. You can bet I will work on improving that. Anyway here is my workout today

circut 1 (hamstring/hip)
Deadlifts 3x15 (45lb)
Swedish ball kick outs (push into ball and go in prone position and kick each leg up) 3x15 each leg

circut 2
ab roller 3x15
Ham glute brige and lift with Swiss ball 3x15 (he didn't let me use my hands for balance. this was really tough)

circut 3
swedish pike ups with push up first 2x10

BTW: Here is a video of the prone jack knife or swedish pike up exercise (it is the last one) from my trainer's website. (go to the VIDEO tab - it is the 3rd exercise demonstrated)

David Wayne

mel · 01-08-2008, 04:44 PM

Glad you got the nutrition straightened out K! You go on those deadlifts. YOu'll be pulling weight in no time.

mel

kfisherx · 01-08-2008, 05:52 PM

Thanks Mel. He is being ultra careful with me on the Deads due to my hamstring injury. This is the ultimate hamstring exercise after all.

You look incredible in your last pics by the way. You're sort of screwed for the "most improved" competition I would say. I sort of think I might be screwed too. So my new goal isn't to win the comp just to look better than you. Bwaaaa Haaaa Haaaaa...

kfisherx · 01-10-2008, 03:46 PM

No hamstring damage due to the deads but I could definately feel both of them during yoga last night. Yeah, I did another yoga class.

Today was yet another workout with trainer. Today's lesson was in balance. He stressed today that balance must go hand in hand with strength. In fact it comes before in his book. "If you cannot do a decent bw squat with balance then you cannot do it with weight" I want to just lift but he is not allowing it at this time. He did promise me that next week we will do some squats with weight though. (yeah)

Exercise 1
Started with calf exercise whereby I stood on a balance beam (on the edge) and raised and lowered myself by standing on toes and then pushing through heel. This was deadly hard for me. He taught me to focus on one object and to quiet the rest of my mind and focus on making my body work to do the job. It was a lot like the yoga. I don't like this stuff very much which means it is very good for me. I did 3x15 of these each leg.

Circut 1
Next we used the cables low to the ground and a swiss ball. I laid my head on the swiss ball and grabbed the cable handle with my R hand. I then crossed my left leg over my right knee and pressed up through the hips so that my body was parallel to the floor. Again 3x15 (2 lbs)
For my second exercise I sat on the swiss ball and held the handle/cable with my palms down and with straight arms lifted straight up. 3x15 (1lb)
The weight doesn't seem like much but it was for some reason a lot to me. During this exercise he made a comment that my "delts" were starting to look very nice.

Exercise 2
V-ups 3x15

Exercise 3 (another one for balance and again very yoga like)
Again using swiss ball. Place shin of one leg on ball and push back until there is maximum stretch. Sort of like the warrier pose in yoga but with the back leg on the swiss ball so the stability is poor. This one actually really was challenging and I could feel it in my inner thigh and hips.

I also could feel a lot of muscles firing to keep my balance throughout this workout. I know that a lot of folks on this board poo-poo the balance work but that is the type of thing that brought me back from my injury. Allowing these muscles to atrophy is likely what helped pushed me into the injury in fact. Anyway, for what it is worth that is what I did so far. Tonight I have an ab class and will do a bit of intervals.

stingo · 01-10-2008, 05:44 PM

Yup balance has been an issue for me too, but doing the NROL routines has really helped with that. Hard though it is to accept your trainer is right - you have to learn the basics before moving on to the fun stuff. Still, great workout and way to push those deltoids.

kfisherx · 01-10-2008, 10:09 PM

Yeah.... Deep down I know he is right but it still isn't as much fun as the other girls seem to be having with NROL. He assures me that this training will give me great advantages as an athlete. We'll see.

Tonight I went to the gym again and did pull ups with the assist. Tonight I did 50lb assit and 3x10. How are you doing with the assist machine at your gym? Did you start that yet?

Oh yeah and since this is my log I should document that I also did a 30 minute ab class (kick ass) and then went to the weight area and did bicep curls too. I did 3x15 (12.5 lbs) but never got tired so did another set with 20 lbs and that did it. I guess the 12.5 lb weights are not enough anymore. How cool is that?

Victoria · 01-11-2008, 06:51 AM

Karla, you are doing great. It was a tough start, but you stuck it out. I'm proud of you!

Mahler · 01-11-2008, 07:22 AM

Quote:

Originally Posted by Victoria

Karla, you are doing great. It was a tough start, but you stuck it out. I'm proud of you!

I'll second that. Very good going. The fun will come eventually.

fengshway · 01-11-2008, 08:55 AM

hey karla, looking forward to your progress! your sports will improve!!

stingo · 01-11-2008, 10:06 AM

Quote:

Originally Posted by kfisherx

Tonight I went to the gym again and did pull ups with the assist. Tonight I did 50lb assit and 3x10. How are you doing with the assist machine at your gym? Did you start that yet?

Yup, posted it to my log too. I pretty much have to use the whole stack (-250) in order to be able to do 2 sets of 8, but that's 2 sets of 8 more than I've done previously. Then again I do them at the tail end of my workout - if I did them earlier I'd imagine I could take off some of the weight.

kfisherx · 01-11-2008, 11:47 AM

Thanks everyone for the encouragement. It really hasn't been easy but I suspect that if it was easy then everyone would be doing it. The truth is though that I am getting amazing results. I weighed in yesterday and took my bf and I am now at 22% bf with a weight of 130 lbs. I started just over 6 weeks ago at 31% and 134.5. By my calculations that is @13 lbs of fat lost and @9 lbs of muscle gained. I think that is a rate of 2.1 lbs per week. Not too bad but obviously a bit too much as I did end up with a bit of a crash. During this time I was only consuming around 1400 kcals a day with very low fat.

The fantastic news is now with all this data I can do some Math and come to some real accurate numbers of what I am actually burning in cals a day. By my calculations I am burning an astounishing 2480 kcals a day with my current work out schedule. I am sure as more of my body turns to muscle this will change somehwat but I feel pretty confident on these numbers. So that means that if I continue to strive for the 1700 kcals a day that will keep me at a 1.x lbs a week change and will keep me feeling more energized as well.

It ain't exactly what is recommended in NROL but I know it will serve me well this upcoming month until I've had time to adjust. I have about 3 months of this rate of loss before I will have to turn it around and start gaining so I am preparing for this mentally and physiclly in the next 3 months. At some point I am going to have to get into the 2400kcal range if I want to beef back into the strong and beautiful body that I want to ultimately have.

kfisherx · 01-11-2008, 11:49 AM

Quote:

Originally Posted by stingo

Yup, posted it to my log too. I pretty much have to use the whole stack (-250) in order to be able to do 2 sets of 8, but that's 2 sets of 8 more than I've done previously. Then again I do them at the tail end of my workout - if I did them earlier I'd imagine I could take off some of the weight.

I have tried these before and after my other workouts and nothing seems to make a big difference. Like all good things in life I think this is simply a matter of being more stubborn than the problem is hard.

Keep at it and you will see results soon.

kfisherx · 01-11-2008, 11:51 AM

Oh yeah and I forgot to mention.... Even though my bf is at 22% I can not only see my obliques but also my high ab muscles (the 6 pack ones) are starting to show definition. If I can get down to 15% or there about I think I will be sporting some pretty cool abs.

adgey1006 · 01-11-2008, 03:06 PM

keep up the awesome work! things seem to be coming along quite well even if it isnt as fast as youd like

kfisherx · 01-12-2008, 01:17 AM

Motivated as hell about my recent understandings of nutrition and how this all fits into the big picture so I created a tool that I hope others of you might find useful as I am.

I made a post RE this in the nutrition thread as that is (I think) the most suitable place for it. This tool needs to only know you bf%, weight and avg cals consumed per day for x period of days and it will spit out all kinds of good information to you. It will even tell you how much protein your body needs to continue the rate of muscle build it is currently doing.

A tool to help you (I've come a long way baby)