To Hell and Back (mel's log Act II)

[dillytl]

Nice workout, Mel!!!

I've been working on my step-ups, too. I added another riser last time (for a total of 7 - about 18 inches) and don't use weights at all right now. I'm really focusing on not using the back foot - so I pretend it doesn't work at all, and try to make it dead weight.....last workout, my butt was sore for a couple days afterwards, so I guess I'm gettin it!!!

[mel]

sveta- I've been lifting seriously for 2 to 3 years at least, and I've had good help at home to improve. There are women on here who I aspire to as well that are much stronger than I am. There are areas that I really want to improve in, but I've also come from pretty much zero. I was completely foreign to the weight room at first and afraid of all of it. I was also afraid of getting "buff" and very whiny LOL. It's been a long road. If I can do it, you can do it. All it takes is knowledge, support, and determination.

Dilly- Thanks Dilly. Step ups are weird....I can do them with a ton of weight, if I cheat, but that's not the point. It's like weight really isn't too important in that exercise if the form is right because just the act of moving your own body upwards is a real workout. I find that what hurts the most on me are my hips, outer and underneath.

mel

[GinnyLou]

Mel, you rock! Your workouts look great and I find you extremely motivating! Will definitely be reading your log. Keep up the good work!

[gregl515]

You are doing very good Mel. Don't sell yourself short, there couldn't be too many bathing suit pictures of you on here!

[dillytl]

Originally Posted by mel

sveta- I've been lifting seriously for 2 to 3 years at least, and I've had good help at home to improve. There are women on here who I aspire to as well that are much stronger than I am. There are areas that I really want to improve in, but I've also come from pretty much zero. I was completely foreign to the weight room at first and afraid of all of it. I was also afraid of getting "buff" and very whiny LOL. It's been a long road. If I can do it, you can do it. All it takes is knowledge, support, and determination.

Dilly- Thanks Dilly. Step ups are weird....I can do them with a ton of weight, if I cheat, but that's not the point. It's like weight really isn't too important in that exercise if the form is right because just the act of moving your own body upwards is a real workout. I find that what hurts the most on me are my hips, outer and underneath.

mel

I hear ya on that one - my butt was sore for two days - and I didn't use ANY weight!!!

[mel]

Well, I am now having disappearingpostitis---second time in a couple of days that I've posted and it's gone off to nothingness.

Greg--you are silly
Dilly--my hips are major barking today.

Yesterday I played with intervals. I decided to run for 18 minutes in 3 minute cycles. Each cycle was 30 secs at 10 mph, 30 secs at 7, then 1 min at 5 and then 1 min at 4. I did six cycles, and ran 2 miles. It was challenging, got some good breathing going. Fun stuff. almost miss it today.

Today is a total rest day and a low cal day of 1500 cals. I did get to go eat bbq chicken at the local smoke house nuuuuuuumy. and it fit in the macros. Man I love this plan!

Off work tomorrow, so I should actually be able to work out in the day light.

mel

[Victoria]

Originally Posted by mel

Today is a total rest day and a low cal day of 1500 cals. I did get to go eat bbq chicken at the local smoke house nuuuuuuumy. and it fit in the macros. Man I love this plan!

I looooove BBQ....Famous Dave's in my neck of the woods. My mouth is watering now...

[mel]

Victoria, I was excited all week after Chris and I made the plan to go. I figured out the numbers before we went and knew exactly what I would get. I got a bbq chicken thigh sauce on the side, side of coleslaw, side of greenbeans, and I had half my piece of garlic bread. I was comfortably full and had no guilt because it all fit right in, except the bread. I sure wish they could make garlic bread out of wheat flour

mel

[Garrocha]

Mmmmm....BBQ sounds good.

Nice lifting!

[mel]

Thanks Garrocha!

Had the day off yesterday. Was grand.

Yesterday was my second Stage one B workout in NROLW.

Here's the numbers:
Except for deadlifts, all sets alternating ss. 2 sets of 15 reps each. 60 second rests between exercises.

Deadlift 100 105

DB shoulder press 20x13 20x8/15x7
Wide Grip Lat pulldown 67.5 67.5

Lunge 20s 20s
Swiss ball crunch 20 cable 20 cable

I also ran 1.68 miles in 15 mins. 1 at 7.5/ 1 at 5.5 in a rotation.

Thoughts:
*excited about triple digits on the deadlifts for high reps
*first set of shoulder presses was better. I'm determined to move up on these.
*Lunges really made me realize how much stronger my legs have gotten the last year. This was my weakest form exercise. I wobbled and sagged. I felt very strong today.
*After watching the video on the swissball cable crunches, I corrected my form by staying up on the ball farther. Twas harder, so I stayed at 20 this week.

Goodbye 15 reps!!!!!!

Nutrition Highlights:
*I made the cream cheese pancakes and tried some as a waffle. It worked. They were delicate, but they worked, so that was fun.
*Cooked my meals last night too. One dish looked so good that I had to eat it....warm chicken sausage and potato salad with mixed baby greens. Oh lordy.

Tonight I plan to do a boxing intervals workout that mixes boxing and jump roping.

mel

[stingo]

Nice work Mel - now that you're past the 15 reps you'll probably enjoy the workout a bit more.

[kfisherx]

Congrats on the triple digits on the deads! Oh yeah and on the good food too. Man I am totally going to have to get out some of these recipes soon.

[nutbar]

So this is where you've been hiding! Your workouts are kicking butt!!

FYI: The link to your log in your sig? It's wrong. It has a double http doohickey in it. Ah, crap, let me just paste it for ya so you can see what I mean:

http://www.http.com//forums.jpfitnes...og-act-ii.html

[mel]

Thanks Tom...you are right about the reps. Been digging it though. It takes soo much less time than HELL.

Thanks K. This girl likes her eats. Do you know I don't repeat recipes. I haven't cooked the same thing twice in a coupla years. Although, I cooked something last week I might break that streak with.

Thanks Diane...no hiding...school work a killer right now. When bball and cheering season are over, I'll have more consistent time. Very hit or miss on posting right now.
Thanks for the heads up on the linky. All better now.

mel

[Littlemermaidklb]

Awesome job! Your workouts look great :-) Congrats with the triple digits on your deadlifts!

[tcoy777]

Great Job Mel.

my wife is doing NROLW also and she comments to me all the time that she feels like she is doing less because it does not take her that long to complete the workouts. I have assured her she is. I think she is coming to understand that after doing lunges!!!

[missjane]

Your workouts are looking very impressive! Keep up the good work!