Mommalu's Transfirmation Journal

[Thandie]

Hey mommalu - I saw that you are warming up for 20 minutes prior to lifting. The body really doesn't need a big warmup (contrary to popular belief). You might want to try warming up for 5 minutes with cardio or do some light weights with the exercises you will be doing. THEN, use that time at the end of your workout for a short blast of cardio. Even if it is 15 minutes. Go intense and I think you'll like the results. Just these little tweaks like this can make a big difference for someone who is already on the right track.

You are doing a great job of logging what you are doing! It is such a good way to learn about your body. You rock ;-)

Mommalu definitely rocks!
I got to see her pictures and she looks fantastic. After losing, was it 80lbs? (can't remembber)and after 2 kids, I was shocked. I can't wait to see how she'll look in a couple of months.

Keep up the good work...

 

[mommalu]

Mommalu definitely rocks!
I got to see her pictures and she looks fantastic. After losing, was it 80lbs? (can't remembber)and after 2 kids, I was shocked. I can't wait to see how she'll look in a couple of months.

Keep up the good work...

Thanks for the great compliment Thandie!! That makes me want it even more!! Yes~ I have lost 80 pounds and have maintained it for 17 years.
I finally decided that the number on the scale was not as important as losing BODY FAT!! Which I actually had tested today!!! And the results...
17.9% BF 108.3lbs lean 23.6% Fat(not sure what this all means)
I wanted to cry. I had it tested with the calipers. 7 areas pinched.
I think I'll retest in 3 months.

Legs
Walking lunges 3x 15 steps each leg w/17½lbs
Step ups 3x
V-Squat 15x50 12x100 10x120
Leg Curl 8x65 12x50 7x55
Leg extention 10x70 10x70 10x70
Calf raise 10x50 12x50 12x50
standing calf raises 36 25 35
Abs
15 min HIIT on treadmill
Meal 1 Oatmeal
Meal 2 Protein shake
Meal 3 Spinach & egg white omelet

 

[mommalu]

Thursday 12/11/08
Meal 1 (6:30am) ½ C oatmeal, 3 egg whites
8am Gym 5 min warmup
Back
Lat pull downs 12x55 15x70 8x85
Cable robe rear delts 12x15 12x20 12x20
Incline bench pull 15x10 12x12½ 12x12½
Low Row 12x55 12x55 8x70
Iso Lat High Row 8x100 12x50 12x50
Abs
20 min HIIT stairclimber
Meal 2 Vanilla protein shake w/skim milk
Meal 3 Baked Cod, Baked Sweet Potato & Brussel Sprouts

 

[mommalu]

Friday Dec 12th
Shoulders
Shoulder press 12x20 10x20 10x20
Side Lateral 12x10 12x10 12x10 8x12½
Front Raise 12x10 12x10 12x10
Mid Points 10x15 10x15 10x15

Bi's
Barbell curl 12x30 15x30 12x30
One arm curl 8x15 8x15 8x15
Hammer Curl 12x10 12x10 12x10

Also took a 1 hour Boot camp class(It kicked my ass!!!!)
Meal 1 ½C oatmeal w/1T organic PB
Meal 2 Protein shake w/milk
Meal 3 scrambled egg whites w/1 whole egg
Meal 4 ½C brown rice, steamed broccoli, chicken breast w/1oz blue cheese crumbles on top(yummmy) & cottage cheese
Meal 5 undecided at this moment
It's only like zero* here and I'm wanting something warm. Hot tea just does not cut it

 

[Thandie]

Friday Dec 12th
Shoulders
Shoulder press 12x20 10x20 10x20
Side Lateral 12x10 12x10 12x10 8x12½
Front Raise 12x10 12x10 12x10
Mid Points 10x15 10x15 10x15

Bi's
Barbell curl 12x30 15x30 12x30
One arm curl 8x15 8x15 8x15
Hammer Curl 12x10 12x10 12x10

Also took a 1 hour Boot camp class(It kicked my ass!!!!)
Meal 1 ½C oatmeal w/1T organic PB
Meal 2 Protein shake w/milk
Meal 3 scrambled egg whites w/1 whole egg
Meal 4 ½C brown rice, steamed broccoli, chicken breast w/1oz blue cheese crumbles on top(yummmy) & cottage cheese
Meal 5 undecided at this moment
It's only like zero* here and I'm wanting something warm. Hot tea just does not cut it

OMG, I feel for you. I hate the cold..

 

[mommalu]

Am I doing enough reps with the weight I use or should I use lighter wt & more reps?
When I use the heavier weight~I lift till it's a struggle.

 

[Thandie]

Am I doing enough reps with the weight I use or should I use lighter wt & more reps?
When I use the heavier weight~I lift till it's a struggle.

You only go as heavy as you are strong. If you can DB press 20's lbs at 15-20 reps, you most likely can lift 25 at 10-12 reps. Vary the reps. You can go heavy for one week and rep it out the second week.(up to 20 reps) I think higher volume burns everything. I go as high as 25 and I still think that's too much, but I do it as a compound set right after going heavy.
When in doubt go heavier. You'll build your strength that way.
However, when you're cutting is better volume.

 

[mommalu]

I tried those mid points yesterday as you described Thandie, and I sure can feel it today!!
20lbs in each hand, arms hanging straight at my sides, then slowly lift outwards(correct??)

 

[Thandie]

I tried those mid points yesterday as you described Thandie, and I sure can feel it today!!
20lbs in each hand, arms hanging straight at my sides, then slowly lift outwards(correct??)

That's correct. Go as far out as you can go, which is not too fat btw. Try it with 25lbs next time. Do these everytime you do shoulders.

 

[mommalu]

Monday Dec 15th (MINUS 35below with the windchill @5:30am)
We had freezing rain/snow last night and it sucked driving to the gym this morning but I made it!!
Chest/Tri's
Bench press warm up with the bar x20
Bench press 10x65 4x75 5x75
Incline press 3x30 6x22½ 6x22½
Pec fly's 10x15 10x15 10x15
Cable crossovers 10x10 8x10 6x15
My arms felt like rubber at this point
Tricep extention 15x30 8x35 10x35
Dips(feet up on a bench) 8 6 14(feet on the floor on this one)
Skull crushers 15x20 12x20 15x20
Abs
15min elliptical
15min bike
Meal 1 protein shake
Meal 2 3 egg whites/1 egg on 1 slice multi grain toast
Meal 3 1oz cheese
Meal 4 Havana rice with salmon filet & steamed cabbage
Meal 5 spinach/chicken
Meal 6(before bed) cottage cheese
Drinking water and pure green tea only. Occasionally milk with my protein shake.

Have not lost a significant amount of weight(only 1 pound) but my body has never felt tighter.