Hey Mel (aka Deadlift Girl), isn't it funny how people at the gym have nicknames for us too?!! Like we think WE are the only ones who give people nicknames (e.g. Dirty TShirt Guy, All Abwork Guy, Skinny Legs Guy, 80s Pornstar Guy, The Turtle, etc). The other day I was working out at the big commercial gym I belong to (I also belong to a small private place where I do my O Lifts), and this trainer comes up to me and says "I was looking over here and saying to myself 'Who is that Beast over there working out?' and every time I say that to myself it's always you who's working out" So I guess I am The Beast? I think deadlift girl is much cooler than The Beast. It sound much more feminine.
DEADLIFT GIRL!!!! That is so freakin' awesome!!! You're a super hero!!!
Thanks Tracey! I'm currently planning my costume, hehe.
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Your experience in these stage 2 workouts is interesting. It is cool that you are getting sore from them after all the working out that you are doing.
Thanks Karax! It was a weird thing helping the guy. I was so conscious that I could totally screw him up, lol. You are right about the Stage 2 stuff. It's the lunges and split squats that are working me. Really feeling it in the glutes....perfect!
Thanks Bill and Kiri for stopping by! Bill, the manager keeps calling me that when I walk in.
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Mel, nice!! Maybe now you can convince them to buy a squat rack and maybe a power cage!!
Oh, Julie, I am SO trying. I've already sent in a suggestion note. NOw, I'm thinking of copying a bunch of stuff off about how terrible the smith machine is. It's GOT to go!
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Thanks for sharing, it helped me!
Thank you, Biskit, for saying you got something out of it. That really helps justify posting all that jazz for me. Can't wait to see those pics!
Thanks for stopping by Paul!
Thanks Ginny! You rock!
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Hey Mel (aka Deadlift Girl), isn't it funny how people at the gym have nicknames for us too?!! Like we think WE are the only ones who give people nicknames (e.g. Dirty TShirt Guy, All Abwork Guy, Skinny Legs Guy, 80s Pornstar Guy, The Turtle, etc). The other day I was working out at the big commercial gym I belong to (I also belong to a small private place where I do my O Lifts), and this trainer comes up to me and says "I was looking over here and saying to myself 'Who is that Beast over there working out?' and every time I say that to myself it's always you who's working out" So I guess I am The Beast? I think deadlift girl is much cooler than The Beast. It sound much more feminine.
OMG Jill!!! I thought I was the only one that did that. And what's funnier is that I call myself The Beast in my head, LOL.
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Huh, might have to put the photoshop skills to work on that one and have some fun with it?
*malicious grin, while twisting end of pointy mustache*
LOL, BA!!!! Now you've got me worried...and curious! I've been planning my costume in my head...hehe. I'm pretty sure the plates would have to be hot pink to match my new shoes...
Now for some workout stuff!
Yesterday I did Stage 2 Workout B #2. 2 sets of 10 reps, 75 seconds rest. Alternating supers except for deadlifts, cobras, and crunches
A) wide grip deadlift off a box
115
130
B1) Bulgarian Split squat
40 lb db
40 lb db
B2)Underhand grip lat pull down
14 plate plus 5
15 plate
C1) Reverse lunge from box with forward reach
15s
10s
C2) Dumbbell prone Cuban Snatch
10s
10s
D1) reverse crunch
inclines with 5 lbs
inclines with 8 lbs
E) Prone Cobra
90 sec
90 sec
HIIT
normal 15 minutes with 3 mins of progressive warm up. Alternated 10, 11, 10, 11 with 2 mins of walking at 3 and finished with 2 at 3. 1.38 miles.
Thoughts:
-I am loving the dead lifts on the box so much. Big boy plates next week.
-running out of weights on the cable tower for the I do the pulldowns on....
-Reverse lunges felt funny with 15s, so I dropped. I think I'll be ready for 15s again next time
-Cuban snatches felt much better this time. I'm going to try 12s next time. So happy that the gym got the off weights!
-Incline reverse crunches were too hard with the 10s, so I dropped. I still think I need to go back and look at my form.
-The running was actually amazing tonight. First, I got new shoes. It's been a very long time in between new shoes, and for the first time, I bought runners not cross trainers. It's like running on clouds or something. Also, I think my stamina is increasing. Even the 11 didn't feel like it was going to kill me. I'm starting to psych myself up for trying 11.5 or 12.
Oh, and the best thing about the shoes.....hot pink and lime green accents. Oh yeah. OOOOOH yeah.
Food:
Holding steady. Mama's happy eating big. All numbers flat line. Forward March (snicker). Tonight I made this baked shrimp dish with tomatoes and feta cheese. It was delish. Been working in a piece of easter candy here and there.
Tomorrow it's time for Stage 2,A #3--hard to believe this little stage is half over already. I've really liked it due to the strange new exercises and some oldies but goodies too.
oooh just got a new idea for my avi...back in a flash.
Okay, I just have to know how you hold the weights for your reverse crunches! I tried holding a dumbbell between my shins and ended up whacking myself in all kinds of tender places, along with mightily bruised shins.
Great workout! I wondered the same thing as Diane... how do you hold DBs for your reverse crunches?
And how awesome is it that you are running out of weight to use on the lat pulldowns?! You go girl!
-The running was actually amazing tonight. First, I got new shoes. It's been a very long time in between new shoes, and for the first time, I bought runners not cross trainers. It's like running on clouds or something.
Great job on the workout and the running. Getting the right shoes is so important. I once went to the local Foot Locker and just got some running shoes that were on sale. Months of knee problems later I went to a running store and they fitted me with the correct shoes. It really is amazing when you find the right shoe, it really does not even feel like your foot touches the ground.
Okay, I just have to know how you hold the weights for your reverse crunches! I tried holding a dumbbell between my shins and ended up whacking myself in all kinds of tender places, along with mightily bruised shins.
Diane, I hold a dumbbell vertically between my feet. It works pretty well with the weights at the gym because they have a pretty big surface area, so it lays flat on my feet. I get on the bench first, then put the weight in between my feet, hold them together, and get into position.
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And how awesome is it that you are running out of weight to use on the lat pulldowns?! You go girl!
LOL, Kara, not as awesome as it sounds since it's a two pulley tower. Actually, it's a nuisance, but the stage is almost over, so it will be workable.
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etting the right shoes is so important. I once went to the local Foot Locker and just got some running shoes that were on sale. Months of knee problems later I went to a running store and they fitted me with the correct shoes. It really is amazing when you find the right shoe, it really does not even feel like your foot touches the ground.
You are so right T! These are great, like running on pillows, although yesterday, I was lazy about lacing them and noticed a huge difference. Amazing that even lacing them right is so important.
Well, as usual, I've gotten behind in logging and have two workouts to put in.
First, Wednesday I did Stage 2, Workout A, #3.
2 sets of 10 reps, 75 secs rest after each ex.
Alternating supersets except for the front squats
A) Front Squat Push Press
80
9 x 80
B1) Step Up
20s
20s
B2) Dumbbell one point row
35s
35s
C1) Static Lunge rear foot ele
15s
15s
C2) Push Up
Ts with 10lb dbs
7 x Ts with 10lb dbs
D1) Plank
swissball
swissball
D2) Cable Horizontal wood chop
4 plate plus 5lbs
4 plate plus 5 lbs
HIIT
regular warm ups and 2 minutes of 3mph between each sprint.
I alternated 10 mph and 11 mph for 4 intervals, total of 15 mins and 1.36 miles
Thoughts:
I really had a tough go in this workout. I had had a pretty terrible week at work, and I think the mental stress and exhaustion really affected me.
-I was just burnt on the second set of front squats---I'm gonna hit them all next time
-those one point rows are so hard, and I'm really concentrating on form.
-On all the lunges and one legged exercises, I am really realizing that my left leg is remedial. Frustrating. I won't let it off the hook, though.
-I really want to try the 3 point swissball planks, but I can barely hang for the full time on the regular swissball planks. I think I'm going to try it anyway, LOL.
-woodchoppers are fun, but I think I over-think them sometimes.
-running went surprisingly well. I actually tried to run at 11.5, but the treddy doesn't go that high. I'm going to have to find some ways to mix it up.
Friday I did Stage 2 Workout B #3--hard to believe this stage is almost over.
2 sets of 10 reps each. Alternating Super sets except for deads, crunches, and cobras.
A) wide grip deadlift off the box
135
135
B1) Bulgarian Split Squat
45 db
45 db
B2) Underhand grip lat pulldown
15 plate plus 5
15 plate plus 5
C1) reverse Lunge from box with forward reach
15s
15s
C2)Dumbbell prone Cuban snatch
10s
10s
D1) reverse crunch
incline
incline plus 5
Prone Cobra
90
90
HIIT
regular warm ups and 2 minutes at 3 mph in between sprints.
escalated 9 10 11 mph twice for a total of 6 sprints. 21 minutes and 2 miles.
Thoughts:
-the night before, Chris and I watched a bunch of Riptoe talking about deadlift form, so I brought the camera to the gym and really worked on form. It's much harder on the box to set up right. But it's pretty cool to be able to instantly watch the tape back and analyze form.
-I dropped the weights from the reverse crunches on the first set cause I wanted to work on form. When I added the weight back in on the second set, I really noticed the burn, so I was glad I had adjusted form.
-Running was killer. I'm trying not to fall into a pattern with the HIIT, which is hard since I can't go any faster. Now I'm trying different combos of speeds and numbers of intervals. Just trying to keep my body adapting.
Food:
-I have been good during the day, but eating out too much at night. I think I'm having a little period of burnout as school really got stressful the last week. I'm hoping as it settles down, I'll feel more focused on eating right. Numbers are staying steady though, so no worries.
Diane, I hold a dumbbell vertically between my feet. It works pretty well with the weights at the gym because they have a pretty big surface area, so it lays flat on my feet. I get on the bench first, then put the weight in between my feet, hold them together, and get into position.
Thanks for the info! I workout barefoot so I bet I'd have to put my shoes on for that to be comfy. Oh, man, I just don't know if I can take having to wear my shoe for more than 10 seconds!
Thanks for the info! I workout barefoot so I bet I'd have to put my shoes on for that to be comfy. Oh, man, I just don't know if I can take having to wear my shoe for more than 10 seconds!
Great pic Mel! You are rockin' the deadlift (as you should!)
One time at boot camp... anyway, we do incline intervals some days. It's more tiring than I expected. I did them on my own yesterday for 50min and it felt really good. Just a thought of another way to mix it up.
Rock on with your deadlifts!!! Yeah for big boy plates! Perfect form in your avi...nice job!
Thanks RW. Anytime I can play with the 45s, I'm excited. The fun part is, those are just what was on the bar. They went up sooo easy, LOL.
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Thanks for the info! I workout barefoot so I bet I'd have to put my shoes on for that to be comfy. Oh, man, I just don't know if I can take having to wear my shoe for more than 10 seconds!
Diane, I prefer to workout in my socky feet, but not for that exercise, and not usually at the gym, although when I do step ups, I take off my shoes to protect the bench. You can bet I'm the only person in the freeweights section with pink hearts on my socks.
Thanks Karen and Leah for stopping by!
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You could try to add some incline to the treadmill and keep the speed up. Should get a huge increase in difficulty.
Oooh T wash your mouth out! Sigh, probably in the next week or two I'll try just that. Why does good stuff gotta be so hard!?
Kiri, Biskit, Tom, Tracey, Julie, Karamermaid--thanks you guys for stopping by and the kudos!!
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Great pic Mel! You are rockin' the deadlift (as you should!)
One time at boot camp... anyway, we do incline intervals some days. It's more tiring than I expected. I did them on my own yesterday for 50min and it felt really good. Just a thought of another way to mix it up.
Thank you M2W! I'm gonna give those inclines a try after I rock out the 11s all the way.
Thanks Bundy!!
Well, as usual, it's the day of my next workout and I'm loggin my last one. At least it's not a two fer day like usual. I guess I shouldn't complain until I have to do the workouts in the same day, ROFL!
So I did Stage 2, Workout A #4. Last one of the stage, wow that came fast! 2 sets of 10 reps, 75 seconds in between, mostly alternating super sets.
Here's the numbers:
A) Front Squat push press
bar x 20lbs
bar x 20 lbs
B1) Step Up
25s
25s
B2) dumbell one point row
35s
35s
C1) Static lunge, rear foot ele.
15s
20s
C2) push up
T push ups with 10s
T push ups with 10s
D1) plank
swiss ball for 60
swiss ball for 60
D2) cable horizontal wood chop
25lbs
5x25/5x20
HIIT
regular warm up an 2 min breaks at 3 mph.
Sprints of 10, 11, 11, 11 for 15 mins total and 1.41 miles.
Thoughts:
I had to do the lifting part at school while my son was at track practice. That made for some weird numbers, and some distractions, so the workout was sort of odd and some of the numbers are too.
-I put my normal weights on the bar to = 80lbs, but I could barely move it, so I had to drop for the push press.
-step ups are feeling good now, and form is allowing me to advance in weight....they were killer.
-could not concentrate during the rows, so kept stepping out, therefore, no weight increase.
-lunges feel so much better, really progressing.
-the running totally kicked my butt. I thought my heart would explode all over the gym after that last 11. Tonight I'm going to TRY all 4 at 11. I'm not sure if that's doable, but we'll see.
Food:
-not great, but staying steady. I think the rules for maitenience for me are more lenient than I thought. I'm relaxing a little, watching my numbers, but not stressing over food. It feels good, I feel good, and I'm not gaining weight or fat. Yay.
Mel, you are in the place I hope to be next winter. I want to be able to eat at maintain level, do some gains in my lifting and muscle but maintain fat.
I agree with adding incline to your intervals. I have been doing hill sprints (this is amazingly ass kicking) and also all my runs on the treadmill at 3.5% or so. Your speed goes way down when the incline goes up. You will also develop those claves a bit more.
Mel, they can call you deadlift girl in the gym, but for me you are and will remain the AWESOME HANDSTAND PUSHUP GIRL!
I was inspired to try out your gentler approach to real handstand pushups and dared to tread into the Smith and do pushups from peg # 6 & #7. But first had to test the waters with lower objects as I had no idea how it'd go.
Today my shoulders are cursing me (and you)
Food:
-not great, but staying steady. I think the rules for maitenience for me are more lenient than I thought. I'm relaxing a little, watching my numbers, but not stressing over food. It feels good, I feel good, and I'm not gaining weight or fat. Yay.
Mel, you are in the place I hope to be next winter. I want to be able to eat at maintain level, do some gains in my lifting and muscle but maintain fat.
I agree with adding incline to your intervals. I have been doing hill sprints (this is amazingly ass kicking) and also all my runs on the treadmill at 3.5% or so. Your speed goes way down when the incline goes up. You will also develop those claves a bit more.
Kara...when you get there, be sure you accept that that's where you are at. I've spent the last 2 months fighting that mentality and mentally thinking like I was still cutting when I wasn't. What a waste of energy. Finally, finally now I'm thinking like I'm in maintenance and am enjoying it. It's like dropping a 100 lb boulder from my back.
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every time I drop, just amazed by the progress and consistency (hope that doesn't sound like an oxmoron). Good work, Mel.
Thanks LT. I don't care if it's an oxymoron or not....it's what I'm striving for for sure!
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Today my shoulders are cursing me (and you)
bwwaaahhhaaaa
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Awesome workout, and I'm so glad to see that you are able to relax with your food intake a bit. Sounds like things are going great.
Thanks Kiri! I finally stopped thinking bassackwards and matched my mentality to the program and where I am nutritionally. It's so much better.
Thanks Diane. I truly think the mental/nutritional side of things is 1000% more challenging than the lifting. The lifting just means getting in there and doing it, but the other stuff is so complex and we're battling years of crap, hormones, body image, personality, etc, etc. I'm so glad to have a place like this that gives snap shots of how many women see things and are coping. It broadens my perspective and gives me tons to think about.
So, yesterday I did the last workout of Stage 2. I'll be taking off till Monday, which is convenient for the holiday.
Here's the numbers:
2 sets of 10 with 75 secs rest in between. Alternating supersets except for dls, crunches, and cobras.
A)widegrip dl off box
140
145
B1)Bulgarian Split Squat
45 lb db
45 lb db
B2)Underhand grip lat pulldown
15 plate plus 5 lbs
15 plate plus 5 lbs
C1) Reverse lunge from box with forward reach
20s
20s
C2) Dumbbell prone cuban snatch
12s
12s
D1) reverse crunch
incline plus 10 lbs
incline plus 8 lbs
Prone Cobra
90
90
HIIT
regular warm up. Sprints were at a 5 percent incline.
Did 5 sprints. Did 7,8,9,9,9.
Thoughts:
-I'm getting to where I just love dead lifting. I feel so strong. grrr.
-I can't believe the difference between 12 and 15 lbs on the cuban snatch. I tried 15s the other day and couldn't hardly move them.
-the incline reverse crunches really are so hard with 10s for me that it's not worth it. Can't get the full rom, so I dropped to 8.
-I finally bit the bullet and decided to run me sprints on the incline. It was weird. First I started too low on the speed, but when I got it to the sweet spot, I could really feel it. Still, when I was done, I just didn't think it was too bad, but an hour or so later, I bonked out hard. Spent pretty much the rest of the night horizontal. Good stuff.
it was great to see you stop by my log. i've read all of your logs, tried several of your amazing recipes (so love the cream cheese pancakes!), and have cringed at chris' crossfit challenges, so i though i ought to at least leave a comment this time!
i love your new avatar and your progress this past year takes my break away. you are one amazing lady!! karen
!
Lookin' FIERCE!!
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