Hey Celeste, I haven't been here since before the holidays and it took me quite a while to catch up! Looking good... your pics for the challenge were awesome!
Sorry to hear about your family tragedy... I hope things are getting better. I'll be keeping you and your family in my thoughts.
LOL at the comment you made on the walking lunges... I had to do these yesterday as part of my new program and I was only carrying TWELVE # db's... *sigh* They about killed me as it was... and I'm wicked sore today too.
I'm so impressed by your strength gains over the past year.... I'm pretty much where you started in the majority of your categories... I hope to make even half the progress that you have. You're my hero!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Yesterday I did walking lunges with 95# dbs, so there! It was only for sets of 5 though.
I don't think I've ever seen a girl doing walking lunges with more than 5 lbs in each hand. 35# is pretty impressive.
Wow! Just shoot me now!!! And as for the lunges, I'm sure there are lots of ladies on here that could smoke me, so I'll keep working.
Quote:
Originally Posted by lorigaud
Hey Celeste, I haven't been here since before the holidays and it took me quite a while to catch up! Looking good... your pics for the challenge were awesome!
Sorry to hear about your family tragedy... I hope things are getting better. I'll be keeping you and your family in my thoughts.
LOL at the comment you made on the walking lunges... I had to do these yesterday as part of my new program and I was only carrying TWELVE # db's... *sigh* They about killed me as it was... and I'm wicked sore today too.
I'm so impressed by your strength gains over the past year.... I'm pretty much where you started in the majority of your categories... I hope to make even half the progress that you have. You're my hero!
Lori--thanks for the kind words regarding my family. We're hanging in there, dh is the one hurting the most.
Anyway, you really made me smile! Your comments above were so sweet. Just call me...Supermom! I've never been a hero before, do you think I can get a cool outfit? (and bigger...well...you know!)
Maximum Strength, by Eric Cressey Phase 1: Foundation Week 1 (High) Day 3 (Energy) Weight: 123.0
Elliptical: 20 min at Level 6, ~5mph (60-70% of max heart rate) Barn Work: 30 min Foam Rolling/Tennis Ball Static Stretching
* Must comment on the strange weight loss...I have to admit I'm not unhappy to see a lower number (basically my all-time low, which was 122.8), but I know that's not what I'm aiming for here. After thinking about it, I realized that it was probably water weight loss, I started my period a week early yesterday and I usually gain/lose about 2#. I'm still a little taken aback since I'm expecting to maintain at 125 or 126, but hey, maybe I lost weight during that cookie-fest over the holidays and didn't realize?! Anyway, I'm going to continue at the 1400/1600 level this week and then see where I am. It IS difficult to change my mindset, though!
**Also, DOMS are killing me! I was hoping the activity this morning would help some, but it doesn't seem like it so far. I'm not complaining--I WOULD be complaining if it felt like I didn't do anything after the first couple workouts, but holy moly! My lower body is still just as sore (or more so) than yesterday morning, and now the upper body is kicking in. What we do in the name of fitness!
Celeste, I thought this a few days ago but never commented: I bet your maintainence calories are a lot higher than 1400/1600. I am a little lighter than you and I was able to maintain at 2000. Now that I have the GoWear, I can see that I've been averaging between 2100-2500 for my caloric expenditure. I think your weight is down because your calories are low. You sound like a very busy person with lots of NEAT. I'm amazed at how many calories I burn just doing my day to day stuff. Just something to think about.
Also, I SO hear you on the DOMS. I have had very little soreness with this new trainer and I'm so disappointed. Max Strength is getting points in my book!
Celeste, I thought this a few days ago but never commented: I bet your maintainence calories are a lot higher than 1400/1600. I am a little lighter than you and I was able to maintain at 2000. Now that I have the GoWear, I can see that I've been averaging between 2100-2500 for my caloric expenditure. I think your weight is down because your calories are low. You sound like a very busy person with lots of NEAT. I'm amazed at how many calories I burn just doing my day to day stuff. Just something to think about.
Also, I SO hear you on the DOMS. I have had very little soreness with this new trainer and I'm so disappointed. Max Strength is getting points in my book!
Keep up the good work!
Chloe, you are probably right. I wanted to start adding calories gradually--today I had to stuff myself at the end of the day though just to get enough food. I never understood how people could have a hard time eating more, but if you are trying to eat clean food, it's a hard transition to make. I just wasn't keeping track of how low I was today. I believe that next week I'll shoot for 1600/1800 and see how that does. The thing is, when at home I often sit at my desk all day (while homeschooling, which is why I randomly post throughout the day if there's a free minute here or there...). So sometimes I'm active, sometimes not. I think it averages out, but not sure WHAT it averages out to! Anyway, thanks for the insight, I appreciate it.
Speaking of food, here's today's. Note the random extra food stuck in after dinner...
The thing is, when at home I often sit at my desk all day (while homeschooling, which is why I randomly post throughout the day if there's a free minute here or there...). So sometimes I'm active, sometimes not.
Same here. Some days, I really look lame, like I do nothing but sit here and goof off on the internet all day. But, really, I'm up and down, back and forth, here and there.
We're not really as lame as we might seem! Well, okay, some of us (sheepishly raising hand) are some days...
Same here. Some days, I really look lame, like I do nothing but sit here and goof off on the internet all day. But, really, I'm up and down, back and forth, here and there.
We're not really as lame as we might seem! Well, okay, some of us (sheepishly raising hand) are some days...
Glad someone understands--actually I was as lame as I seemed yesterday. I woke up with a headache, which steadily got worse throughout the day, and by 1:00 it was making me physically sick. So I took a nap, tried to do random stuff around the house, and finally gave up and spent most of the evening on the couch with an icepack on the back of my head--surfing the web and catching up on people's logs!
Quote:
Originally Posted by beesknees
Hey Celeste - 35's for lunges is awesome! I always get some looks when I grab the 35's....like what the heck is she going to do with those?
I also never thought it would be a problem eating too much. Its easy when you are eating junk, but when the food is clean I have a harder time!
Bree, LOVE the new avi! I went and posted it in your log too, but that title, "baby's first intervals" is SO cute! I assume that's you?
Anyhoo, made it up at 5:30 am today, which is my goal so I can be back home at a reasonable hour. With starting the car b/c it's cold, foam rolling before I go, the extra few minutes to the gym and the longer warmup, my mornings are getting away from me. Still sore today, but not in a way that impeded my workout.
Maximum Strength, by Eric Cressey Phase 1: Foundation Week 1 (High) Day 3 (Lower Body) Weight: 123.0 Warmup: Foam Rolling/Tennis Ball (at home) Dynamic Warmup #2
A: Front Squat: 4x6
6x75#
6x75#
6x75#
6x75#
B: Rack Pull: 4x6
6x165#
6x165#
6x165#
6x165#
C: Bulgarian Split Squat: 3x6 (each leg)
6x25e
6x25e
6x25e
D1: Pull Through:
10x40#
10x40#
10x50#
D2: Reverse Crunch:
12 (w/5# db as counterweight)
12 (w/5# db as counterweight)
12 (w/5# db as counterweight)
Static Stretching
A: Front Squat: Counting these as prs although I've never done a plain front squat before, I have done FSPP, of course with lower weight. Really working on my form here, I was doing it incorrectly previously.
B: Rack Pull: This felt strange--don't have a power rack at the gym, so used the ProSpot Fitness Squat Rack. It felt awkward, especially at the bottom, because you can't see where the "bottom" is unless you watch the cables at the top. That probably didn't make sense. Anyway, imagine trying to do a rack pull if you can't see the pins or platform on which you're supposed to rest the bar.
C: Bulgarian Split Squat: Tried to use 35's so I can grow up to be like Bree, but alas, the 25's were plenty heavy!! Still a PR, I think the heaviest I ever went before was a 35# plate.
D1: Pull Through: Cool! Never did this exercise before!
D2: Reverse Crunch: Working on not using that db at my head.
I'm really loving these workouts so far! Lots of variation, which is good so my various non-working body parts have time to heal! I also like that my arms and shoulders are sore with these, I often work hard but don't really feel it the next day, but not so this time!
Anyhoo, made it up at 5:30 am today, which is my goal so I can be back home at a reasonable hour. With starting the car b/c it's cold, foam rolling before I go, the extra few minutes to the gym and the longer warmup, my mornings are getting away from me. Still sore today, but not in a way that impeded my workout.
...I'm really loving these workouts so far! Lots of variation, which is good so my various non-working body parts have time to heal! I also like that my arms and shoulders are sore with these, I often work hard but don't really feel it the next day, but not so this time!
Celeste, did you do all of the pre-workout testing before you started MS? I don't have the book in front of me, but seem to recall that there was a test of some sort for max lifts and stuff.
If you're looking for some different training ideas, take a look at Ross Enamait's site. I have his book Never Gymless, which has body weight workouts with a minimum (usually homemade) equipment.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
oooh. Thanks Tom. I'm always looking for something...just in case. It sounds like I'll be doing some travelling for work towards the end of the month, body-weight workouts might be a great thing to bring on the road with me.
I think I'm starting to have a little much to live up to here!
Quote:
Originally Posted by Bytsi
Cool workout... hmmm... do I need to buy another book???
YES, you do! So there!
Quote:
Originally Posted by Littlemermaidklb
I'm really interested in the max strength book, so I'll be keeping my eye on your workouts my dear. Very nice job indeed!
PS, I HATE BSS's!
Thanks--so far, so good!
Quote:
Originally Posted by missjane
Celeste, did you do all of the pre-workout testing before you started MS? I don't have the book in front of me, but seem to recall that there was a test of some sort for max lifts and stuff.
Jane, here's my "Packing Day" report (the pre-test)
Quote:
Originally Posted by Celestialmom
Soo, Packing Day for Maximum Strength today! This was fun, as I've never figured out a 1RM for most exercises (except deadlifts). Of course these are all PRs since I haven't done it before.
Body Weight: 122.8
Foam Rolling/Dynamic Warmup
1. Broad Jump: 82.5"
2. Box Squat: 8x25#
3x95#
1x115#
1x135#
1x145#
Didn't try any more b/c I was wobbly on the last one..
(My "box" is a rubbermaid tub that I brought from home--it brings me a little lower than parallel)
ETA: these were probably closer to regular squats than box squats--somewhere in between.
So there ya have it! I am planning on retesting my box squats once I have my box back!
Quote:
Originally Posted by beach_plums
I have that exact same thought! Looks like a lot of fun.
Quote:
Originally Posted by stingo
If you're looking for some different training ideas, take a look at Ross Enamait's site. I have his book Never Gymless, which has body weight workouts with a minimum (usually homemade) equipment.
I've been thinking about taking a look at this book, thanks for reminding me. It looks great.
Quote:
Originally Posted by beach_plums
oooh. Thanks Tom. I'm always looking for something...just in case. It sounds like I'll be doing some travelling for work towards the end of the month, body-weight workouts might be a great thing to bring on the road with me.
The thing is, when at home I often sit at my desk all day (while homeschooling, which is why I randomly post throughout the day if there's a free minute here or there...). So sometimes I'm active, sometimes not.
This is me too (well, except for the homeschooling - I work from home) - some days I get lots of activity (throwing in loads of laundry, etc) and other days I barely move my butt outta the chair!
Thanks, Celeste. I thought I remembered seeing it before but couldn't find it. Did you measure your broad jump yourself? That seems really long! Were you in track in school?
I'll be finishing up 12 weeks of Strength training via Power Training and my coach would like to see me continue on with a Strength program so I've been tossing around doing a round of MS, but still not sure. I was thinking I need to go read it again to see what I think. I just remember needing some funky equipment for MS and that's why I didn't start it before -- like a 2x4 piece of wood I seem to recall?? Well, maybe I'll look over it again this weekend. My coach loves Cressey and we do a lot of his mobility stuff anyway. I'm sure she'd be pleased if I transitioned into MS.
I've been trying to catch up on your log so I can post, but I keep getting interrupted by students (darn it, work!). Anyway, your progress is truly inspirational, and I've really enjoyed checking out your workouts. Way to go!
I'm so sorry to hear about troubles in your family. I'll be thinking of you, and wishing you the best.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Wow, Celeste, you did a Bulgarian Split squat with 25s? I'm challenged right now just doing them bw. I put my rear foot with the top of my foot on the gym bench and then hop my front foot forward a bit and go down until I'm parallel to the ground with the front thigh. With my foot up on the bench, that's all I can do and maintain good form... I feel like such a wimp... Guess what? I'm going to get to meet you at the Summit!
After the 30 day challenge, I upped my calories over 4 weeks. Before the challenge I was around 1400 -1600 and doing cardio 6 days a week in addition to lifting. Now I'm averaging 2000-2200 with 4 days of strength training and no cardio to speak of. The extra calories have made a huge difference in my workouts. If I start cardio, I'll bump it up even more.
Most definitely your maintenance is higher than 1600!
Most 'normal' women that eat ad libitum (freely) and aren't overweight need approximately 2000kcal. Approximately since apparently 2000kcal is no longer the avg mtn, because people move less than they used to.. probably more like 1800-1900 now for most women.
Funny thing: when you start dieting it goes down.. so when you're used to being in the dieting modem you start thinking that's where your mtn is.. not true.
Raise calories and your maintenance will go up.
I'd not be surprised if your maintenance is going to end up close to 2300kcal. Especially not with this new strength program... you might want to hurry up your calories to take advantage of the muscle gains you might experience from the new program.
BTW, a female acquaintance of mine is experimenting with over 12 very strenuous workouts in 14 days (some days have 2 workouts/day) and she's going to inhale 3500-4000kcal/day. Granted, she weighs approx. 75kg and she is freakish strong so that does raise mtn a bit, but 1600kcal is a bit on the low side ... what was your current plan actually?
Lose some more or gain muscle?
I'm gonna check out Cressey's book on Amazon - our local Border's was sold out...
Checked out Venuto's new book today too, but didn't buy. It looks like a good read, but not necessarily a workout / training book (which is more what I'm looking around at lately)...
Thanks, Celeste. I thought I remembered seeing it before but couldn't find it. Did you measure your broad jump yourself? That seems really long! Were you in track in school?
I'll be finishing up 12 weeks of Strength training via Power Training and my coach would like to see me continue on with a Strength program so I've been tossing around doing a round of MS, but still not sure. I was thinking I need to go read it again to see what I think. I just remember needing some funky equipment for MS and that's why I didn't start it before -- like a 2x4 piece of wood I seem to recall?? Well, maybe I'll look over it again this weekend. My coach loves Cressey and we do a lot of his mobility stuff anyway. I'm sure she'd be pleased if I transitioned into MS.
Jane, yes, I measured the broad jump myself, just how EC designates to do it, including a couple warmup jumps first.
As far as funky equipment, I really can't think of any, though it might be in there. I looked through quickly, and other than items that MY gym doesn't have, like a box, a power rack and a double sided cable column, there is nothing out of the ordinary.
It would be really cool to have someone else join me!
Quote:
Originally Posted by Aoife
dude. can't send you a pm. been tryin and tryin and tryin…
Full inbox, who knew? You can try again now...
Quote:
Originally Posted by Willie
I've been trying to catch up on your log so I can post, but I keep getting interrupted by students (darn it, work!). Anyway, your progress is truly inspirational, and I've really enjoyed checking out your workouts. Way to go!
I'm so sorry to hear about troubles in your family. I'll be thinking of you, and wishing you the best.
Hey, thanks! Your workouts are basically superhuman, so I definitely relish the compliment! Thanks for the thoughts as well.
Quote:
Originally Posted by foodfromafar
Wow, Celeste, you did a Bulgarian Split squat with 25s? I'm challenged right now just doing them bw. I put my rear foot with the top of my foot on the gym bench and then hop my front foot forward a bit and go down until I'm parallel to the ground with the front thigh. With my foot up on the bench, that's all I can do and maintain good form... I feel like such a wimp... Guess what? I'm going to get to meet you at the Summit!
HOORAY!!!!!!!!!!!!!!!!!!!!!!!! !! Yippee!!!!!! I can't wait!!!
(and you're not a wimp--I know others can do them with 35's! )
Quote:
Originally Posted by foodfromafar
After the 30 day challenge, I upped my calories over 4 weeks. Before the challenge I was around 1400 -1600 and doing cardio 6 days a week in addition to lifting. Now I'm averaging 2000-2200 with 4 days of strength training and no cardio to speak of. The extra calories have made a huge difference in my workouts. If I start cardio, I'll bump it up even more.
Wow, Pauline, that's awesome! I have been so impressed by your progress and consistency over the past few months.
Quote:
Originally Posted by Espi
Most definitely your maintenance is higher than 1600!
Most 'normal' women that eat ad libitum (freely) and aren't overweight need approximately 2000kcal. Approximately since apparently 2000kcal is no longer the avg mtn, because people move less than they used to.. probably more like 1800-1900 now for most women.
Funny thing: when you start dieting it goes down.. so when you're used to being in the dieting modem you start thinking that's where your mtn is.. not true.
Raise calories and your maintenance will go up.
I'd not be surprised if your maintenance is going to end up close to 2300kcal. Especially not with this new strength program... you might want to hurry up your calories to take advantage of the muscle gains you might experience from the new program.
BTW, a female acquaintance of mine is experimenting with over 12 very strenuous workouts in 14 days (some days have 2 workouts/day) and she's going to inhale 3500-4000kcal/day. Granted, she weighs approx. 75kg and she is freakish strong so that does raise mtn a bit, but 1600kcal is a bit on the low side ... what was your current plan actually?
Lose some more or gain muscle?
Actually my plan was to add 200 cals per week until I felt I was at an accurate maintenance. I'm hoping to gain strength and then maybe do some more fat loss after the Max Strength program is done. I was under the impression that it was important to raise calories gradually if you're used to being on a deficit. I was at about 1400, sometimes lower, just for the last few weeks before the holidays, to hurry up and get rid of the last fat hanging on. Of course, there is some still there but I'm committed to doing this program right. I figured 1400/1600 this week, 1600/1800 next week, and then keep going until it felt right.
Quote:
Originally Posted by Bytsi
Thanks for the link Tom!
I'm gonna check out Cressey's book on Amazon - our local Border's was sold out...
Checked out Venuto's new book today too, but didn't buy. It looks like a good read, but not necessarily a workout / training book (which is more what I'm looking around at lately)...
It would be so great if you started Max Strength too, Bytsi! (Except of course, you'd blow me out of the water!) But I'd be okay with that if I had a girl Max Strength buddy!
Weight will probably be up tomorrow due to extra sodium with the soy sauce, salsa, and the "cheat" enchilada sauce I made using fat free condensed cream of chicken soup...but that's ok since I know it. Anyway, a better range of calories today, and no trouble getting them in...
Raising 200kcal/wk is excellent and precisely what's being adviced. Kudos for doing it! And yep, you are the posterchild for someone who is still losing while upping calories.
But I'd wait with another round of fat loss and extend the hypertrophy and/or strength program.. take advantage of that extra food & get as strong as possible.
A: One Armed DB Push Press: 4x6 each side
6x30#
6x35#
6x35#
6x35#
B1: Close Grip Chinup: 4x6
6
6
4+2
3+2
*I was supposed to alternate these with the DB Push Press, but again, didn't notice until too late. So I added them to the next alternating set. Obviously, that made the chinups harder b/c I had already done lots more.
B2: Pushup: 3x10
10x bw+10#
10x bw+10#
10x bw+15#
*Red is b/c I haven't done them this way before, however, I liked it. I think 15# or 20# should be a good weight.
B3: One Armed DB Row: 3x8 each side
8x30#
8x30#
8x30#
*This was a little uncomfortable on my left shoulder. I am not sure to continue or skip them, but it seems like a YTWL or similar, in that it will be good for my shoulders? I could mostly tell how far to rotate my arm before it would hurt, so could stop at the right spot (almost perpendicular to the floor, anyway.) Any insights on this?
C2: Side Plank: 3x30 sec each side
30 sec
30 sec
30 sec
*Shaking during these!!!
Another good workout today--I was really breathing hard during several of them, and the planks always seem like they'll be easy until I get to them, all spent! I was sore this am from yesterday's workout, but to a more manageable degree. Even now, three hours after finishing at the gym, my shoulders, arms and back are like lead. So that's a good thing...
This is me too (well, except for the homeschooling - I work from home) - some days I get lots of activity (throwing in loads of laundry, etc) and other days I barely move my butt outta the chair!
We must've been separated at birth because this is my EXACT life!
And as for the lunges, I'm sure there are lots of ladies on here that could smoke me, so I'll keep working. 
yesterday and I usually gain/lose about 2#. I'm still a little taken aback since I'm expecting to maintain at 125 or 126, but hey, maybe I lost weight during that cookie-fest over the holidays and didn't realize?! Anyway, I'm going to continue at the 1400/1600 level this week and then see where I am. It IS difficult to change my mindset, though!
I believe that next week I'll shoot for 1600/1800 and see how that does. The thing is, when at home I often sit at my desk all day (while homeschooling, which is why I randomly post throughout the day if there's a free minute here or there...). So sometimes I'm active, sometimes not. I think it averages out, but not sure WHAT it averages out to! Anyway, thanks for the insight, I appreciate it.
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