Kelly's War and Battle Plans

[MuscleMom23]

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!

Today was spent doing biz taxes. Can we talk?

[MuscleMom23]

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.

[MuscleMom23]

Does anybody read this? If not, I can save some time and goof off in someone else's blog LOL!

[Susan4]

Shhhh! Can't you see people are trying to read in here!

[MuscleMom23]

Oh hi Susan thought I was talking to myself LOL!

[GinnyLou]

Originally Posted by MuscleMom23

Does anybody read this? If not, I can save some time and goof off in someone else's blog LOL!

I do!!!
Stick with it girl. Your numbers look great, btw. We are all doing these workouts, watching our foods, etc. for very similiar reasons.

I love your sense of humor and I LOVE hunan chicken and crab rangoon.

[MuscleMom23]

oh Gawd I am losing my mind I Posted my workout twice. Can you tell I have DOMS of the HEAD!

[MuscleMom23]

Originally Posted by GinnyLou

I do!!!
Stick with it girl. Your numbers look great, btw. We are all doing these workouts, watching our foods, etc. for very similiar reasons.

I love your sense of humor and I LOVE hunan chicken and crab rangoon.

Ginny you are lurking on my log! Post for heaven's sake!

Misery loves company LOL!

[passi0n]

Hey Kelly!
Just checking out your blog!
I've subscribed and your workouts look great!


Desirea

[LWilson212]

Hey Kelly-

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.

[MuscleMom23]

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...

[MuscleMom23]

Stage 1 Workout 5B

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.

[dillytl]

Hi Kelly! I have used Crosstrainer for a few years now - I love it!!!

[MuscleMom23]

Hey Tracey, what is the learning curve on that thing?

Have you ever noticed the poundages on the workouts? Don't they seem a little high? I thought they added my BW.

[dillytl]

I've never really used it for anything other than tracking my food. I don't keep my workouts in the program.

[stephanie932]

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!

[maggieandmommy]

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.