Okay serious workout stuff up in here. I worked out at home. Very imperfect without a rack. But I raise the bars on the bench as far as they could go. Very not perfect. I had no idea what I could squat given that I had been using a smith machine so I took it easy. I also had to sub Barbell bent-over rows for the lat pulldowns.
Squats 10x65 10x85 10x95
I could have gone higher what a shock. Can't get it on me tho I don't think...
Pushups Table height 3x10.
These were an absolute bear to do. I found out that I had my elbows out too far. I am used to doing them that way from long ago. I read that you should keep your elbows in. I discovered that I don't move like that
Barbell Bent over row 10x85 10 x 85 10x65
Whelp I heard and felt a pop in my lower back on these. Oh crap! I don't remember having to bend over so far as in the pics in the book. The last set I did like I used to do. I was ruminatin' over this when I get my first "StrongLifts" email and lo and behold it was about bent over rows. I don't know if that advise was valid. But I sure thought it was odd to come at the perfect time! I have since searched the forum and Lou answered a question on the bent over rows. I am going to do them his way. We used to call them suitcases LOL! One knee and hand on a bench and the other rowing. I will have to up the dumbbell weight a lot. It was easier to load the barbell. Back is a little still right now. I am going to take it easy. I finished out my workout but had to take it easy on the step ups, the high height of my bench bothered me so I did them on my stair step, considerably lower.
Step ups 3x10x12db I can go higher.
Prone jackknife 3x12. I hate these. I have to modify them and roll unceremoniously onto the floor afterward.
Taking a couple weeks of for the knee to heal really paid off. I seem stronger.
Eats better today. I was more concious of what I was doing. I am going to figure out my tracking software a little right now. I have a feeling that it won't be easy tonite!
I worked out in my basement last nite on my little bench. I have enough weight it is just that I need a rack.
The squats I was nervous on since I had only used a smith machine. I loaded up the bar and was shocked that they were easy! The only problem is that I have to bend so far forward to get that weight up on my shoulders. Kind of like a good morning. I don't like it.
The barbell rows, uck. I was doing them per the NROL4W book and they were bent over SO farto horizontal! I am used to doing them at least 30 degrees. The second set I felt a pop in my lower back. I wanted to just cry! I have had so many lower back problems off and on throughout the years because of STOOPID things.
But it seems I am just stiff today and it is muscular not spinal. I am going to do these things called Kroc rows from eliteFTS. Lou Schuler said they were fine for this. That way my back will not take the brunt. I used to call them suitcases LOL!
Had problems finding a suitable place to do pushups. I just cannot do them at this weight so I do them elevated on a table. They are still hard for me.
Squats 10x65 10x85 10x95 Pushups3x10 table ht. Barbell bent-over rows 10x85 10x85 10x65 Step ups 3x10x12 on stair These bothered my back, and I didn't want to chance it. Prone Jackknife 3x10 I still have to modify these.
Eats getting back on track. Although I ran to the store for some groceries and they were bakingggggg someting GREAT! I am like oh $#%$#% they never do this when I am here. I was salivating. It reminded me of apple pie. So I came home and ate a couple of my Wholegrain and nut pancakes with fried apples. That did the trick Yummy!
I worked out late last nite 6PM so I believe that I am hungry TODAY and not yesterday. I usually workout around 3pm with DS.
I like reading your log too cause you make me laugh. Keep it up!
Also, having a log is a good focus point for me to stay on track. Plus I like being able to look back over it to try to see patterns in food, workouts, etc.
Hi Leah, yeah about the staying on track. I like it here because so many are doing similar workouts to mine.
I have other logs tho. I can log out. I think that is what happened to the double post up there, where did I put what? And how? Did I do that already?
WOW I was checking out my new tracking software. SO cool. I don't know how to do it all, but I was able to select (almost) my basic exercises from NROL4W and they calculated the cal burn. YIKES is it ever high! I dont' know what I will do when I put in Bulgarian Split Squats except fudge. But I am pretty blown away tonite...
Deadlift 3 x 10 x 65 DB Shoulder Press 1x10x21.5 2x10x18.5 Pullovers 3x10x25.75 Lunge 2x10xBW 1x10x12db Swissball Crunch 3x12x12db
Knees are fine. I was iffy about my back. I have been downing motrin and taking it easy. I stretched a little and did the warm ups and I started to feel okay again.
I went less on the deadlifts so I wouldn't hurt myself again. I was fine. I felt NO PAIN doing them.
The pullovers are freaky using dumbbells that are not one piece LOL! I envision a bloody mess as they come crashing down upon my face . I had to shake that off fast!
Lunges were okay. I am getting more stretched and stronger. They are not such a pain, BUT I am doing less then I was soooo.
I tried the extended arms with the db for the crunches. I didn't like the feeling so I just held it behind my head. It did make them harder.
No HIIT or cardio although I think that is why I dropped some pounds so fast at the beginning of FEB. I was doing some ZUMBA and some HIIT after my WO.
I did fool around with my software. They have a free trial, check it out. NO I do not make any money but I was so stubborn to try this. A friend suggested it, now I am happy I made the decision. It is not as good on having eats in there are CK but I did a spreadsheet on the foods I eat the most laying around the house so I have them forever and can enter them when I need to so they will be in the database.
I was able to enter in my workout and they spit out the calories expended and the amount of weight I lifted and I was like WHAA??
Workout $ turned out to be about 5250 lbs moved. No wonder we are pooped! Think about it, Deadlifts 100lbs x 10 is 1000 lbs! I never thought about it like that.
Anyhoo it estimated about 600+ calorie burn for me. That was SO nice to know. I am big tho. But it gives me extra ooomph. And ya'll know I am high maintenance LOL!
I did figure out why my moods are flippy towards depression. I think it is the lack of sunlight. We may have 1 sunny day out of 7 here in Michigan. Today was sunny when I got up and I was all like "OOOO the birds will be singing, life is grand, life is good, it's good to be alive!!"
I mean what the heck is that? LOL I should not complain...
Eats here and there. I am still struggling to WANT to do something. I know my half assed attempt will NOT get me the half of an ass I want LOL! Sooooo.
Workout $ turned out to be about 5250 lbs moved. No wonder we are pooped! Think about it, Deadlifts 100lbs x 10 is 1000 lbs! I never thought about it like that.
WOW........How powerful to think of our workouts like that! I never, ever thought of it that way and it really blows your mind. If someone would say........"Go move 5,000 pounds." I think we would all think they were crazy.
Thanks so much for that tidbit.......You just made my day!
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
I'm reading! Like you, I'm 255 (down from 297, though, so that's a good start). I'm 5'10" and I'm hoping to get down to 180ish. I'm just finishing up Stage 1 Week 1, so it's good to see what you're doing ahead of me.
Hi everyone! It is kind of intimidating to know all the people who read my nonsense LOL!
I so need support. Unfortunately this is where I get it, online. I have no other place to go. My fam and relatives are catching up to me, me being the biggest of them all. They just have not realized that stopping NOW is going to be the best for them.
Rest day today and a wake up (depressing frightning)call today. Well not a wake up, I was fully aware of my state, we'll just call it a fright okay?
I went to a new doctor that I heard speak at my gym in a seminar on health and healthcare. He is a family doctor and specializes in sports med. So when I heard him talk , he mentioned partnership with the patient with healthcare and moving forward. I had wanted FOR YEARS for a doctor to help me figure out what I was doing wrong because my weight was increasing alarmingly to me! I went through about 5 different doctors who fluffed me off. My current doc finally said your blood pressure is getting high we have to treat it. I was like, hey, you never told me that? What is the point of no return?
Anyhoo I have been through the last year getting my son treated for cancer and learned a lot about docs during that time. Especially that they do not know what they are doing all the time that is why it is called practice. It boils down to who do you want to PRACTICE on you!
So I go to this guy, it goes well, I am impressed. I have to get blood work done etc and then go back. But he comes in after going out and sits down and says. You are morbidly obese.
I mean ya, I knew that in my head. I had never heard that outloud. It crushed me. It is not like I was not trying all these years to relieve myself of this obesity. But MORBID? I am morbid. It sounds awful. Anyhoo I had said earlier that bariatric surgery is not an option I would like to consider. Well then he says that under the law he has to tell me I qualify for bariatric surgery.
I cannot tell you how demoralizing that sounded in the face of all I am doing. Does it come to that? Okay, I bawled thru Sam's Club, I bawled all the way home. I am still teary eyed.
I gave great kudos to Diane for breaking the 200 mark. I remember the day that I hit it. I panicked and the more I panicked the higher that number rose until it took on a life of itself. And it got worse and worse and I don't remember having any fun doing it. I don't even remember eating that much!
So today marks another day that just blew up my perception of myself. For some it means fight, right now at this time on this day I am deflated. OMG surgery? Are they serious? You mean no one can help me figure this out?
Well it seems that he will help me figure this out cancelling out the many health issues that prevent weight loss.
And for those of you who think putting on muscle for ladies is easy? Nope. The other thing he said, right or wrong was that weight lifting is not going to do it for weight loss for women. Men, yeah, women, nah. By all means I am not to stop, but it will be in addition to.
I am just hoping and praying that there is a solution for me to head off early death, diabetes, heart disease, cancer and all those lovely things.
I have 52 lbs to even get to 200. It is just completely overwhelming me today to think of how hard I worked, how sweaty I got, the blood sweat and tears for every frickin pound lost. And that is all I lost.
"I started NROL4W 1-28-08. I have been derailed quite a few times. Definitely imperfect and in Jan I was very sick for a week and a half. So this is half @$$ed results here!
Kelly, I know you had a bad day and that what you heard from the doctor was upsetting, but look at your numbers above. You are having success! You did it in 2 months and during a week and a half of that you were sick! You can do this. It is about baby steps. Don't get overwhelmed and don't allow yourself to think about the big numbers. Don't think past the next 5 pounds that you will lose! Set small goals. I know that becoming overwhelmed can cause you to quit. I once weighed 226 pounds. I was overweight/chunky/whatever all my life. I hit 230 lbs briefly. I often got overwhelmed and gave up, too. I have regained some of the weight that I finally lost (96 pounds lost and gained back half) but I'm working on it and I will get it done and you can, too, because you are doing it!! Just keep it up! Don't think of the last 2 months as wasted. You did not gain, you didn't even maintain, you lost girl!! Others have done it and you can, too. You have proven that!!
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Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
Well I got myself a buddy that is a personal trainer to help me. I don't know if she will keep me on NROL4W or not but we shall see. She has been there done that. So that is a good thing ya know?
I weighed 256 pounds in the summer of 06. I weigh 177 today. It takes time. And a serious level of determination. You Can Do It. WITHOUT SURGERY. Yes you can Get yer ornery on woman and commit to the everyday approach. Every day you are doing this nutrition, getting the activity level you need. Every day. People like us cannot let it go. Face it, we are gonna have to watch it the rest of our lives. Let do it.
Sorry your day was so crappy. My highest weight was 204.8 and I did feel very out of control at that point, like I would just keep gaining. I lost 50 lbs with weight watchers, but I had a lot of trouble keeping it off. I think that approach was not very metabolically friendly.
As far as the doctor, I think often they want to scare someone into doing something. Well you are doing something and you are seeing results! Lou cites some studies in NROL4W that I thought provided powerful evidence that the traditional advice to eat less and spend hours doing cardio is wrong. The one that particularly sticks in my mind was where the people were burning less calories doing the same cardio exercise because they had trained their bodies to be more efficient.
Stick to your guns girl! Most of the advice being dispensed out there is total crap.
Hang in there Kelly! I think everyone has pretty much covered what I'd thought to say as I read your post. You'll get there -- one step at a time. The thing that really sets you apart from most of the patients that doc sees is that you have a tool chest to get you past this point. You're not lost and on your own.
I had blood pressure issues (mainly due to weight) with both of my pregnancies. I remember that feeling of shame when a dr told me that I could stand to lose a little weight. It's like you know it in your head; you're totally aware; no news flash there. But, to have pretty much a strange say it straight out doesn't feel good.
Use the anger he fueld to fight hard and harder. Just don't give up or give in. One day at a time and you'll see results. From my original journey, I do suggest getting a notebook and keeping a journal for yourself. It's something I've never shown anyone else nor do I intend to. But, it has my feelings -- about myself, about my life, about what I'm doing right or wrong. It helps. Also, a visual chart with measurements (not just weight) and BMI is good too. I had several little charts going. On one I calculated every 5 or 10% step towards my goal and checked it off as I reached it. On another I did the same with my BMI -- what every 5lb increment did to it. Just having multiple measures of progress helped.
I am getting more of a clear head today and pulling myself up by my bootstraps. Sheesh this year already has been a helluva ride.
I had a heart to heart with DH. The gym will be MINE MINE MINE! Anyway I did find out that he had wanted me to get surgery because he saw my misery ( his secretary got it). At least he loves me and isn't leaving me like lot's of men. He's awesome.
Anyway the strategy will be a trainer to keep me on track. I have you guys but when I went out to lunch with a good friend today I was looking at my sandwich thinking oh GAWD I have to let her see what I ate! LOLOLOL!
So it definitely IS different. I also tossed away all the former complaints, life and death kind of does that ya know? Yesterday DID change me forever. It DID wake me up. IT HURT. But sometimes the truth has to be spoken in a way that you hear it. I guess I never heard it that way.
One good thing was, is that I started to have a trust with this doc, that he could help me. He said I was going to be easy to work with. With him saying morbid obesity and I knew he could help, well it must have broken something loose.
I hope everyone has that moment of truth. I thought I had it. I didn't.
Mojo is schlepping back LOL! Key word schlepping LOL!
I was surprised that today I was like, okay what do I have to do. No more boohooing or anything after that mess yesterday.
I am so tired from lack of sleep and I will have to workout tomorrow morning ugh. I didn't expect to have a busy Saturday and I do now. So workout early, I am an afternoon kind of gal.
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LOL!
. I had to shake that off fast!
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