Wendy's Transformation

[fengshway]

rebecca,multicultural meatloaf! love it. will start labeling it as such in the freezer.

thanks julie!! but I want to dead 135 like you. why can I squat so much more than dead? quad dominence?

greg, what is your favorite meal ever? I will try to come up with a muscle building version of it.

thanks mel, I do like pushing myself! which is new for me in the weight arena.

[fengshway]

oh, julie if you look up in my log, I posted a recipe for lemon rosemary maple salmon. the recipe also works with chicken.

[LisaS]

Originally Posted by fengshway

thanks julie!! but I want to dead 135 like you. why can I squat so much more than dead? quad dominence?

hmm, I saw in your log that you DL 10x115 for 3 sets?

according to this calculator - using the big wheels for 5 rep sets is in your neighborhood for sure:

[fengshway]

thanks lisa! I have never attempted it. I think the next dead w/o for me calls for 3 sets of 8. I might attempt it an see what happens.....

[dillytl]

Originally Posted by fengshway

thanks lisa! I have never attempted it. I think the next dead w/o for me calls for 3 sets of 8. I might attempt it an see what happens.....

Go for it - YOU CAN DO IT!!!!

[fengshway]

wooohoooo! thanks lisa!! I realized that today was the last workout of 3 sets of 10, so here's what I did.

active dynamic warmup from "the perfect body diet"
dead warmup:
6@65
6@95
deads:
3@135 (!)
7@125
10@115
10@115
dumbbell shoulder press
20lb each arm
3 sets of 10
lat pulldown
3 sets of 85
walking DB lunges, 15 each hand
3 sets of 10
decline abs with 35 lb plate
3 sets of 10


YEAH!!!!!! I am thrilled with the progress that I am making. I was clearly not warming up properly before, and clearly not pushing myself.

next time I will attempt at least one set of 8 deads with 135.

[fengshway]

thanks dilly!! I did it!~!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!

[stingo]

Nice work Wendy - glad to see you're seeing the benefits of your hard work.

[Littlemermaidklb]

Congrats on the deads! Nice job! :-)

[LWilson212]

Nice deadlifts! And your recipes sound so good. I think I am going to try the lemon maple rosemary salmon tonight! I actually have all the ingredients.

[fengshway]

thanks stingo! hard work for sure, I am going to start eating more than a banana before these workouts.

thanks mermaid!

thanks leah, let me know what you think of the salmon.

[fengshway]

oh, leah make sure you use the real maple syrup not the fake pancake stuff. and the fresh rosemary makes a difference compared to the dry.

[stingo]

Originally Posted by fengshway

thanks stingo! hard work for sure, I am going to start eating more than a banana before these workouts.

Some protein + carbs before and after your workout will help I think.

[GinnyLou]

Wow, you are kicking butt! Great job on the workouts and those meals sound delish!

So, I just bought the Perfect Diet book and started reading it. I am finding a lot of good info, especially the nutrition parts. What are you pulling out of that plan, if anything? Just curious. If you have time, let me know.

[fengshway]

I really like the active dynamic warmup. prior to reading her book, I would run 5 min on the treadmill before lifting, but this method is better.

the recipes are good, but the portions are too small for me doing alwyn's workouts, so I am eating a bit more than that book recommends.

I have experimented with the glucomannan. not sure if it helps me yet or not.

[GinnyLou]

Originally Posted by fengshway

I really like the active dynamic warmup. prior to reading her book, I would run 5 min on the treadmill before lifting, but this method is better.

the recipes are good, but the portions are too small for me doing alwyn's workouts, so I am eating a bit more than that book recommends.

I have experimented with the glucomannan. not sure if it helps me yet or not.

Thank you! I'll probably finish the book this weekend. I am very curious about the glucomannan. Appreciate it!

[nutbar]

Originally Posted by fengshway

I really like the active dynamic warmup. prior to reading her book, I would run 5 min on the treadmill before lifting, but this method is better.

Thanks for mentioning this! I bought PBD at the same time I bought NR4W and have read it except for the last section (the workouts). I completely ignored that part because I had just finished reading NR4W and didn't want the info to merge in my mind. I wanted to let the NR4W info get a solid foothold first and, now, it has. Knowing that the warmup in PBD is good reading, I'll start in on that again today. Thanks!

(I'm not expressing myself clearly this morning. Need more coffee!!)