How I'm Destroying My Evil Twin - Page 6 - JP Fitness Forums

Silly Sally · 05-19-2008, 02:46 PM

Stage 1 is neither BFL or NROL; I'm using elements of both based on what's worked in the past (and what hasn't). Eating is 100% BFL for 3 weeks; Then, we'll see.

I haven't fleshed out Stage 2 yet; I want to focus those weeks on the cable+Bosu+engaged abs mostly. I had an ACE fitness course on this YEARS ago that helped bring about some decent results, for me and pals. So, I'm doing that again, because, it works -for me. I'm not saying NROL4W doesn't work for me. But -as is - it isn't as obviously effective as some other programs I've done. I'll still recommend it for beginners as the book is so full of new information, myth busting and common sense.

A girl's gotta do what works, right?

Palloff presses are EXACTLY the type of thing I'm looking for - thank you! And, I can translate the windmills easily to the cable/BOSU (ok, not easily, but I can try!)

stephanie932 · 05-19-2008, 04:45 PM

Quote:

Originally Posted by Silly Sally

A girl's gotta do what works, right?

Yep, she does!!! And since you created your rotation.......you can tweak it until your heart is content!

You put a lot of energy into this rotation and you have a plan for your eating, too. That's just awesome! May I make a suggestion???? Take pics with a self-timer in several poses and take them weekly in the same spot in the same clothes. I know it's a pain in the duppa but when that scale doesn't show you a number you are liking you can compare the pics and know you are changing your body.

Silly Sally · 05-19-2008, 06:46 PM

I know you're right, Steph. I already had to tweak, and it's all ok, cuz it must work for me. You're right about the pix, too of course, but, what if there ARE no changes?

Truth: I am just too lazy to go digging around to find the camera's manual then read to figure out how to do that!

I will torture my DD2 to take photos every 4 weeks or so, just to keep me honest. Poor kid. Scarred for life.

Celestialmom · 05-19-2008, 07:28 PM

Sally--I want to add my encouragement to the group's here--it's obvious you're working hard, not giving up even when you don't get the results you expect, and you ARE improving, just slowly. I hope your new routine works well for you, and congrats on losing the #s and bf after those two hard weeks.

Celeste

stephanie932 · 05-19-2008, 07:30 PM

Quote:

Originally Posted by Silly Sally

I know you're right, Steph. I already had to tweak, and it's all ok, cuz it must work for me. You're right about the pix, too of course, but, what if there ARE no changes?

Truth: I am just too lazy to go digging around to find the camera's manual then read to figure out how to do that!

I will torture my DD2 to take photos every 4 weeks or so, just to keep me honest. Poor kid. Scarred for life.

See that's where I have seen the most changes........in the pictures. I honestly don't even know where I am weight wise right now. Leigh doesn't have me weighing myself at all. I just remember how upset you were after your GOOD week and don't want to see that happen again.

I say........torture your DD EVERY week. I'll even crop the photos for you if you send them to me. I just don't want you relying on that scale.

Silly Sally · 05-21-2008, 07:56 AM

Oh, no, Steph, no scale for me for 4 weeks! Even then, I will rely on measurements and clothes and yes, PHOTOS! I can crop them, and I will post them, as hard as that is to do!

I'm enjoying my new program a lot, especially the nutrition part; it feels like home.

Bytsi · 05-21-2008, 01:01 PM

Glad you're feeling better Sally!

stephanie932 · 05-21-2008, 03:43 PM

Quote:

Originally Posted by Silly Sally

Oh, no, Steph, no scale for me for 4 weeks! Even then, I will rely on measurements and clothes and yes, PHOTOS! I can crop them, and I will post them, as hard as that is to do!

I'm enjoying my new program a lot, especially the nutrition part; it feels like home.

Good! I'm glad that scale isn't going to be your determining factor.

You don't necessarily have to post your pictures.....I hope that isn't what you thought I meant. Heck, if I posted every picture (total of 7 a week) for these 8 weeks.......I'd be sick of looking at my log. What I was getting at was just having them so you can line them up for YOURSELF to see the progression.

I'm so happy for you that you are enjoying your program. That, in itself, is totally awesome!!! Go, Sally, Go!!!!

Silly Sally · 05-22-2008, 06:20 AM

Thanks, Steph. I feel really good about this. Since I can't have a Leigh

I have to push myself. I haven't gotten my weights right yet on most things, hence the little ^'s, but I will soon!

Logging some workouts:

Mon.
Chest: Bench Press_12@45 9@75 6@95 12@75

Fly Machine_12@50^
Back: Wide Grip PD_12@60 9@70 6@90 12@70 Seated Row_12@50^
Abs: Wood Chop: 2x10@30 each side
Cable/Machine Crunch: 2x10@80
Super Sets: 3X
Ball Crunches: 12@BW
Ball Delt Roll: 12
Bicycle: 12
Reverse Med Ball: 12@4kg(blue)
Vacuums: 60secs
Cardio: HIIT, 20 mins TM 2 min w/u 4.0 – 6.0, 3.6 – 7.0 145 cals

Tues.
Quads: FSquat_12@bar 9@25’s 6@50’s 12@25’s^
Extensions_12@70
Hams: Free Motion Deads_12@40^ 9@50^ 6@70 12@60
Curls_12@70^
Calves: Press_12@100 9@140 6@200 12@160
Ballerina:12@160
Cardio: HIIT 30 mins. Elliptical Pace/resistance set “to the music”; above 10 mets

Wed.
Bi’s: 3x21’s@30
Tri’s: Seated Press:_12@40 ^ 9@50 6@60 12@50
Cable Press Down_12@50^
Shoulders: Military Machine_3x12@25’s
Round-the World_3x12@8’s^
Cardio: Zoomba! Good and sweaty and out of breath.

Zoomba is a blast. I just really love to shake what the good Lord gave me in a room full of equally nutso women! Plus, it ALWAYS makes me feel my core. I like that a LOT.

Silly Sally · 05-23-2008, 09:05 AM

Crazyfun butt/ab workout yesterday.

5 min w/u on bike.

Butt machine: 12@50 10@60 8@70 6@80 12@70 20@50
owie.

Superset: Face up cobras 3x10 slow + Prone Cobras 3x10 on ankles.
yess.

Superset: Triple-ups 3x10 + Plank 3x60

Then fairly HISS for 20 mins on the big-step (aka: owie butt) elliptical for 160 cal burn.

Hubby burned his eyes helping a guy weld his boat, so I'm in for a day of hand&foot nursing back to health.

sigh.

kfisherx · 05-23-2008, 09:55 AM

A girl has to do what works in the diet department and it sounds like you have found your diet. I have my fingers crossed for ya.

I am loving reading the exrcise routine. I think I will make my next one up too. It really is sort of fun isn't it?

Silly Sally · 05-24-2008, 07:19 AM

It's definitely working better for me, Karla. I can already tell. I feel different, especially in my head, which is where it all begins, isn't it?

Logging for...

Fri. @ the Y – Free Motion Grey

Lat: 24@40 20@50 16@60 12@70 24@60

Row:24@40^

Chest: 12@30 10@35 8@40 6@45 12@40

Fly: 12@20

Shoulder: 12@15 10@20 15@15

Tri: 12@20 18@25

Pullover: 12@20 12@50 12@50

These Free Motion Machines are new to me. I thought they were for the old people, cuz they look kind of wimpy compared to the Hammerstrength machines, but I really like them. Every exercise engages the entire midsection; and the angles aren't fixed, so, for example, you can touch a different part of the chest on each rep. I was shaking using really light weights. Coolio. I'm going to keep using them once a week.

Bytsi · 05-24-2008, 10:46 AM

We have FreeMotion where I work and I love them! Kinda like a mix of free weights and machines - no locked-in planes, but no need for a spot either!

Glad you're feeling better... I'm frustrated today, but hopefully it'll pass. sigh...

stephanie932 · 05-24-2008, 11:38 AM

Great workouts, Sally! Keep it up!!!!

I have a present for ya!

elisabethd · 05-24-2008, 03:48 PM

Hey Sally, just poking my head in here. I read last week about your frustration and I did a lot of thinking about it since the same thing always happens to me--it's taken me over 21 months to lose 20 lbs scale weight--although I have dropped from 45% to 28% bodyfat in that time. I have learned to be patient with my body, but since I had all of those health problems I figured it would take me longer than most.
I'm also perimenopausal so I'm sure that that messes us up, no question. I am doing a sort of BFL/Berardi nutrition, maybe if I were a little more careful it would be quicker--honestly, at this point, I can't focus my entire life on my fitness any more as I am building a new business, so I'm just going to keep plugging along. I do know that despite the fact that I have 120 lbs of lean mass, my metabolism is very sluggish, according to the nutritionist who hooked me up to some fancy machine to measure it.
But I did want to say that the pictures are the thing that keep me going now. If I just went by scale or measurements I would have thrown myself off a bridge a long time ago.
Just wanted to give you a little moral support...I think all of our bodies work a little differently and we have to do what works for us. Just take those pictures woman! And I do have a special therapy $ jar set up for my kids' future, since they are my photographers, too... : )
Abquest

Silly Sally · 05-24-2008, 04:13 PM

I'm sorry you're in those whiney dumps, Bytsi. I hope I can help pull you out the way you try to always pull me... Have I told you you're one strong, kind, steadfast, and extremely attractive little hamster chick?

I can't open it, Steph! My gift!!! I PM'd you...

You are right, Elisabeth. This is life, and by this time next year we'll be the better for st