Mommalu's Transfirmation Journal

[Thandie]

No worries...I got it!!(2 weeks late might I add) I just wish it would just go away. Anyhoo...
Thanks for letting us know how to double quote. Appreciate that

Today~ Jan 21 LEGS Day

Hack Squat 15x50 15x50 12x70 10x70
Leg Press 15x90 15x90 17x110 10x140
DB Step-ups(20# each hand) 3 sets of 10 on each leg.(they were pretty wobbly when I was done)
Leg Extention 12x60 12x55 12x50 10x60
Leg Curl 8x65 8x50 12x50 10x60
Butt Busters 15x50 15x60 12x70
Sumo Squats(25# DB) 15x25 17x25 17x25

30 min treadmill @ 9 incline 3mph
Stretching/foam roller

Meal 1 Egg white pancake
Meal 2 Protein shake w/5g glutamine
Meal 3 3 egg whites fried w/2oz 93% lean GB with taco seasoning) wrapped in a flatout wrap
Meal 4 Salad w/grilled chicken / cottage cheese fluff
Meal 5 Grilled chicken w 1oz blue cheese crumbles/hot sauce. grilled asparagus spears
Meal 6 Cottage cheese before bed

I was up at Costco tonight and purchased a 3# tub of Whey Protein Isolate for $21 (Chocolate) When should I take this???

Mommalu, Isn't meal #2 a whey shake? I usually have it right after training. Or, if you find yourself without a meal, you can have a shake as a back up.

 

[mommalu]

Mommalu, Isn't meal #2 a whey shake? I usually have it right after training. Or, if you find yourself without a meal, you can have a shake as a back up.

Thandie, Yes, meal 2 is a whey protein shake w/5g of glutamine. I have that right when I get home which takes me about 15-20 min. I then eat a meal 1 hour later.
Am I doing something wrong?

Oh man, my legs are on fire today!!

 

[mommalu]

How have you been progressing Mommalu? Please let us know the changes that you have been experiencing.

I've noticed an amazing increase in strength and also tightness of my skin. My abs are starting to show more definition as well as my arms. Most of my jeans are big in the waist. I have a pair that I have to wear a belt with otherwise they fall down. I know my legs have a long way to go as there was so much fat under there. There will come a day when I will be amazed at my body. It's hard to get pictures because my hubby is usually working/or I'm at work so it's hard to get together.
It's been 8 weeks since I started lifting. Which is one major muscle group a week. I'd really like to lift at least 1 more day of the week. 2 weeks my gym opens, I plan on being there M-F
with S-Sun rest. What do you think??
I'll try and get pictures soon. I promise

 

[mommalu]

Friday Jan 23 Shoulders/Back/Bi's

DB Shoulder Press 15x20 4x30 4x25 8x20
DB Arnold Press 10x20 6x20 8x20
Upright rows 15x30 13x30 6x40
Front Raise w/10# plate 20 20 20
Side Raise 8x10 8x10 8x10 (these kill me) then followed by midpoints
Widegrip lat pulldown 15x55 12x70 12x55
Closegrip pulldown 15x55 13x70 12x55
Seated cable row 15x55 8x70 8x70
Bent over BB Row 8x40 12x30 8x30
Concentration curl 10x15 10x15 10x15
Hammer curl 10x15 10x15 10x15

30 min on treadmill 3.0mph@9 incline
Stretching

Meal 1 Protein pancake
Meal 2 whey protein shake w/5g glutamine
Meal 3 3 egg whites, 2oz gr. turkey 1oz cheese
Meal 4 3/4C brown rice, 3oz salmon, green beans
cottage cheese fluff
snack: 1.5 serving organic tortilla chips
Meal 5 Salad w/1oz chicken, 2 HB egg whites, 1oz cheese
Meal 6 2T ANPB

Like I told thandie, I'll be in Washington DC for a convention Sun-Tues and will not have the kinds of foods that I eat at my fingertips. So, she suggested I pack some things. So...I stopped at the meat market and picked up some turkey jerkey. I'm packing whey protein and a couple oatmeal packets. I know they have coffee makers in the room so I can heat the water in the pot I'm kinda excited to get out of here for a few days. It's below zero again today. YUK!!!
I do know that I'll be hitting the fitness room.

 

[*ebony*]

hey mommalu! so i have been catching up on your journal. was just wonder how you make your protein pancakes?

 

[mommalu]

hey mommalu! so i have been catching up on your journal. was just wonder how you make your protein pancakes?

4 egg whites
40g oats
1/4c non fat cottage cheese(this keeps it moist...thanks thandiefor the tip)
1T ground flax seed
cinnamon
vanilla extract

Blend in my magic bullet and add to hot pan.
I use 1oz(2T=6g carbs) of SF syrup
It's awesome!!!!!

 

[*ebony*]

4 egg whites
40g oats
1/4c non fat cottage cheese(this keeps it moist...thanks thandiefor the tip)
1T ground flax seed
cinnamon
vanilla extract

Blend in my magic bullet and add to hot pan.
I use 1oz(2T=6g carbs) of SF syrup
It's awesome!!!!!

sounds delish! i thought it was going to involve whey or something.

no magic bullet here, but i suppose a regular blender would grind the oats a bit.

 

[mommalu]

sounds delish! i thought it was going to involve whey or something.

no magic bullet here, but i suppose a regular blender would grind the oats a bit.

I usually make it the night before and let it sit in the fridge overnight. I'm up at 4:15am so it's easier to just heat the pan and dump it in. No time in the morning for prep work. A regular blender will work just fine. You have to try it...it's fantastic!!

 

[*ebony*]

i usually make it the night before and let it sit in the fridge overnight. I'm up at 4:15am so it's easier to just heat the pan and dump it in. No time in the morning for prep work. A regular blender will work just fine. You have to try it...it's fantastic!!

omg!!!! 4:15 am!!!

 

[DJ_UFO]

pics?

 

[Thandie]

hey mommalu! so i have been catching up on your journal. was just wonder how you make your protein pancakes?

Evony, you can also make the sweet potato muffin. Yummy!!!!

 

[*ebony*]

pics?

lol, of mommalu's excellent dishes?

 

[mommalu]

omg!!!! 4:15 am!!!

LOL yes...I'm at the gym by 5am

 

[Thandie]

I usually make it the night before and let it sit in the fridge overnight. I'm up at 4:15am so it's easier to just heat the pan and dump it in. No time in the morning for prep work. A regular blender will work just fine. You have to try it...it's fantastic!!

I thought I was the only crazy one up at 4:15am...

 

[*ebony*]

Evony, you can also make the sweet potato muffin. Yummy!!!!

Thanks Thandie and Mommalubigkiss

and yes, i think i will try it, looks simple enough and some of the other things in that thread look delish.

 

[mommalu]

OK ladies...I finally got some progress pictures to show. It may not be much but I'm on my way. I've been consistent with my workouts every M-W-F as you all know(from my journal) and my next step is to add more cardio beginning in Feb. when my gym near me opens up.
Please share any comments. I'm here to learn.
Once again, I thank all of you for your amazing support.

http://i19.photobucket.com/albums/b181/mcldml811/011-1.jpg

http://i19.photobucket.com/albums/b181/mcldml811/013.jpg

http://i19.photobucket.com/albums/b181/mcldml811/012.jpg

This is after 8 weeks in the gym.

 

[Thandie]

OK ladies...I finally got some progress pictures to show. It may not be much but I'm on my way. I've been consistent with my workouts every M-W-F as you all know(from my journal) and my next step is to add more cardio beginning in Feb. when my gym near me opens up.
Please share any comments. I'm here to learn.
Once again, I thank all of you for your amazing support.

http://i19.photobucket.com/albums/b181/mcldml811/011-1.jpg

http://i19.photobucket.com/albums/b181/mcldml811/013.jpg

http://i19.photobucket.com/albums/b181/mcldml811/012.jpg

This is after 8 weeks in the gym.

As I said on the other thread; you're doing terrific. keep up the good work and you'll see how you'll be trasformed.

 

[mommalu]

Hey hey...I'm back from Washington DC. I was there for a business trip and thought I'd escape the cold/snow that we've been having here all winterWRONG!!! Tuesday they had whiteout conditions, closed schools, but thankfully my flight was on time and I was able to leave before it got real bad.
I did manage to get 2 workouts in while I was there. Not the same as here, but at least I did what I set out to do.
I was up at 3:50am(I have no idea why) but decided to just get up and stay up.
Hit the gym at 5am and worked my legs.

V-Squat 20x90 15x110 15x140 6x160
Leg Press 12x160 12x160 8x180
Lunges~ 3 sets down/back the length of the gym with 15# wts(burn baby burn)
Sumo squats w/35# 15 12 12
Leg extentions 10x70 13x50 12x70 10x75 8x80
Leg curl 16x50 12x55 10x55 12x60
Butt Busters 10x70x3 sets

20 min hills on the treadmill Level 10 3mph
abs/stretching

How was your weekend??

 

[Thandie]

Hey hey...I'm back from Washington DC. I was there for a business trip and thought I'd escape the cold/snow that we've been having here all winterWRONG!!! Tuesday they had whiteout conditions, closed schools, but thankfully my flight was on time and I was able to leave before it got real bad.
I did manage to get 2 workouts in while I was there. Not the same as here, but at least I did what I set out to do.
I was up at 3:50am(I have no idea why) but decided to just get up and stay up.
Hit the gym at 5am and worked my legs.

V-Squat 20x90 15x110 15x140 6x160
Leg Press 12x160 12x160 8x180
Lunges~ 3 sets down/back the length of the gym with 15# wts(burn baby burn)
Sumo squats w/35# 15 12 12
Leg extentions 10x70 13x50 12x70 10x75 8x80
Leg curl 16x50 12x55 10x55 12x60
Butt Busters 10x70x3 sets

20 min hills on the treadmill Level 10 3mph
abs/stretching

How was your weekend??

Glad you had you workout in. Were you able to pack some food for your trip?
I had a great weekend. Coooold! but I guess is everywhere...

 

[mommalu]

Glad you had you workout in. Were you able to pack some food for your trip?
I had a great weekend. Coooold! but I guess is everywhere...

I was able to pack instant oatmeal(sugar free), protein powder, turkey jerkey, and 1 detour low sugar bar.
Not bad...my meals were better than what I thought they'd be.
I walked allot inside the convention so I did have 1 cheat meal.

 

[Thandie]

I was able to pack instant oatmeal(sugar free), protein powder, turkey jerkey, and 1 detour low sugar bar.
Not bad...my meals were better than what I thought they'd be.
I walked allot inside the convention so I did have 1 cheat meal.

Awesome!

 

[mommalu]

How could I forget to tell you...
I got to meet Marisa Miller
http://i19.photobucket.com/albums/b181/mcldml811/012-1.jpg
She's the beautiful Victoria's Secret Model

 

[ironwings]

You are doing great! Workouts and healthy eating while traveling are what pro's do ;-)

 

[ironwings]

How could I forget to tell you...
I got to meet Marisa Miller
http://i19.photobucket.com/albums/b181/mcldml811/012-1.jpg
She's the beautiful Victoria's Secret Model

She is my favorite. She has amazing breasts. You didn't get to feel them did you? Kidding...

 

[*ebony*]

She is my favorite. She has amazing breasts. You didn't get to feel them did you? Kidding...

hahahaha

 

[mommalu]

She is my favorite. She has amazing breasts. You didn't get to feel them did you? Kidding...

Only in my dreams IW~

It's finally a beautiful day here in Minnesota. The snow is melting and the sun is shining. I think it made it to 40*

Friday Jan 30th Chest/Tri's
DB bench press 9x30 8x30 8x30 7x30 10x15
DB fly's 13x15 14x15 12x17½ 12x17½
cable crossovers 12x15 10x15 6x20 7x10
Bench dips 14 10w/15#db 5 w/15#db 5
French press 7x22½ 10x22½ 8x22½
Tricep extention 12x30 4x40 6x35 6x30
Skull crushers 12x30 10x30 10x30

Abs/20min treadmill @12incline @ 3.0mph then 9 incline@4mph for 10 min
stretching

Saturday Jan 31st Shoulders/Back/Bi's
2 min jumprope to warmup
DB shoulder press 12x17½(warmup) 6x25 3x30 5x25 8x20
DB Arnold press 10x17½ 10x20 8x20 8x20 6x25
Upright rows 10x40 8x40 12x30 12x30
Front Raise 15x12½ 12x12½ 8x15 8x15
Side Raise 10x10 8x12½ 10x10 20X15 midpoints
Widegrip lat pulldown 12x70 6x85 12x70 8x75
Bentover BB Row 12x40 12x40 8x50 10x30
Seated Cable row 12x70 8x85 10x75 8x70
Bicep cable curl 8x20 7x25 8x20

Weighed in at 128.5 this morning
No cardio today
Sunday will be a rest day

Hope everyone's having a great Saturday!!

 

[Thandie]

Only in my dreams IW~

It's finally a beautiful day here in Minnesota. The snow is melting and the sun is shining. I think it made it to 40*

Friday Jan 30th Chest/Tri's
DB bench press 9x30 8x30 8x30 7x30 10x15
DB fly's 13x15 14x15 12x17½ 12x17½
cable crossovers 12x15 10x15 6x20 7x10
Bench dips 14 10w/15#db 5 w/15#db 5
French press 7x22½ 10x22½ 8x22½
Tricep extention 12x30 4x40 6x35 6x30
Skull crushers 12x30 10x30 10x30

Abs/20min treadmill @12incline @ 3.0mph then 9 incline@4mph for 10 min
stretching

Saturday Jan 31st Shoulders/Back/Bi's
2 min jumprope to warmup
DB shoulder press 12x17½(warmup) 6x25 3x30 5x25 8x20
DB Arnold press 10x17½ 10x20 8x20 8x20 6x25
Upright rows 10x40 8x40 12x30 12x30
Front Raise 15x12½ 12x12½ 8x15 8x15
Side Raise 10x10 8x12½ 10x10 20X15 midpoints
Widegrip lat pulldown 12x70 6x85 12x70 8x75
Bentover BB Row 12x40 12x40 8x50 10x30
Seated Cable row 12x70 8x85 10x75 8x70
Bicep cable curl 8x20 7x25 8x20

Weighed in at 128.5 this morning
No cardio today
Sunday will be a rest day

Hope everyone's having a great Saturday!!

I'm happy to hear you defrosted! LOL!
Here, it will be 43 today. I'm happy!

Good job on the weight..

 

[mommalu]

Good job on the weight..

Thanks Thandie

Today I may venture out and take the dogs for a walk(maybe) It's not going to be as nice as yesterday, but the fresh air will do us all some good.
Will you be watching the "Big Game" tonight??

 

[Thandie]

Thanks Thandie

Today I may venture out and take the dogs for a walk(maybe) It's not going to be as nice as yesterday, but the fresh air will do us all some good.
Will you be watching the "Big Game" tonight??

Hope you had a nice walk!
Yes, I'll be watching the super bowl..

 

[mommalu]

Happy Monday Ladies....

Was up at 4:15am, and had my usual pancake pre workout(I love this)
Was in for a surprise when I went out to start the car...it was brutal!! -9
When is this going to end?? Not soon enough for me.
Chest & Tri day
Incline DB press 20x15 13x15(warmups)12x25 8x30 6x30 6x25
Incline DB Flys 12x15 12x17½ 10x20 6x20
Cable crossovers 10x15 12x15 6x20 10x15
Pec Dec Butterfly 10x40 8x40 8x40
DB pullover 12x20 12x20 10x20
Tricep kickback 12x15 10x17½ 8x17½
Reverse grip tricep extention 12x25 10x30 8x35 6x35
One arm tri extention 10x10 8x10 8x10
Bench dips 12 12 12 8

20min on treadmill. 15min@15%incline @3.6mph

Meal 1 Pancake
Meal 2 Post workout shake
Meal 3 4 egg whites w/2oz ground turkey & red/yellow/green peppers(omelet)
Meal 4 Pork tenderloin(4oz) 5oz sweet potato, green beans
Meal(snack) 5 2oz homemade beef jerky
Meal 6 4oz Salmon w/asparagus & cucumber

 

[ironwings]

Still looking awesome! Those weights are increasing - I love it!

 

[mommalu]

Still looking awesome! Those weights are increasing - I love it!

Yes~ I love it as well!! I'm so glad I started a journal and keep track of my lifts, because I look back every week and try to see if I can increase by 5. If not, I'll try the following week. But I have noticed my DB bench press is strong!! I have no problem benching, sometimes it's getting the weights to the starting position that's a challenge (no spotter)
HOWEVER~ the gym across the highway from me(3 min away) opens up in the morning, so maybe I can find someone there I can have help me if needed.
Today~ Wednesday LEGS!!

Smith Maching squats 6x70 15x50 12x50 10x50
Sumo squats w/DB 16x30 12x40 12x40 12x40
Leg press(feet close together) 8x180 10x90 10x90 12x90
Step ups 16w/10#DB x2 12x15 10x15
Leg extention 10x80 12x70 14x60 14x50
Leg curl 14x50 12x50x2 10x50

30 Min on treadmill @3.2 9 incline
stretching

Meal 1 1½ scoops whey w/½ banana
Meal 2 1½ scoops whey w/5g glutamine
Meal 3 Turkey chili(no beans) w/½C brown rice & 1 tofurkey italian sausage link
Meal 4 Salad w/cottage cheese
Meal 5 Chicken, broccoli, mushrooms stir fried over Romaine lettuce
Meal 6 1oz raw almonds

I now plan on doing xtra cardio in T-TH. Would it best to do HIIT or fasted cardio? I know you ladies will give me the best advice. I'll be getting up and heading right to the gym on cardio days.

 

[*ebony*]

Yes~ I love it as well!! I'm so glad I started a journal and keep track of my lifts, because I look back every week and try to see if I can increase by 5. If not, I'll try the following week. But I have noticed my DB bench press is strong!! I have no problem benching, sometimes it's getting the weights to the starting position that's a challenge (no spotter)
HOWEVER~ the gym across the highway from me(3 min away) opens up in the morning, so maybe I can find someone there I can have help me if needed.
Today~ Wednesday LEGS!!

Smith Maching squats 6x70 15x50 12x50 10x50
Sumo squats w/DB 16x30 12x40 12x40 12x40
Leg press(feet close together) 8x180 10x90 10x90 12x90
Step ups 16w/10#DB x2 12x15 10x15
Leg extention 10x80 12x70 14x60 14x50
Leg curl 14x50 12x50x2 10x50

30 Min on treadmill @3.2 9 incline
stretching

Meal 1 1½ scoops whey w/½ banana
Meal 2 1½ scoops whey w/5g glutamine
Meal 3 Turkey chili(no beans) w/½C brown rice & 1 tofurkey italian sausage link
Meal 4 Salad w/cottage cheese
Meal 5 Chicken, broccoli, mushrooms stir fried over Romaine lettuce
Meal 6 1oz raw almonds

I now plan on doing xtra cardio in T-TH. Would it best to do HIIT or fasted cardio? I know you ladies will give me the best advice. I'll be getting up and heading right to the gym on cardio days.

well, when i started i did fasted cardio every morning and worked great i think. but you already workout in the AM. i think a mini session of HIIT in the afternoon/evening will keep that metabolism up and going. plus it will beat fatigue and revive you.

 

[mommalu]

well, when i started i did fasted cardio every morning and worked great i think. but you already workout in the AM. i think a mini session of HIIT in the afternoon/evening will keep that metabolism up and going. plus it will beat fatigue and revive you.

Currently I'm only going M-W-F and lifting first/cardio last. I "have" to do my workouts in the morning because this is when I have "my time" I don't get done with work till 5:30 6 and then it's home for dinner and some chores if need be. I know I wouldn't go afterwork anyways...too many ppl.
Since I stopped drinking coffee, I don't have that fatigue feeling anymore. I am tired by 8pm though

 

[mommalu]

Thursday~ Cardio

40 min run @ 5mph
20 min walk @3.2 3% incline

Felt GREAT!!

Have a GREAT day!!

 

[ironwings]

HIIT or Fasted cardio? Which do you prefer? Both can be very effective. Ideally you would do some fasted cardio on your "off" days and HIIT after your weights. If you have to chose - HIIT.

I noticed your strength on your hamstring curls and extensions is high compared to the weight for squats and leg press. Remind me again what type of equipment you use - machines or hammer strength. Do you find the compound movements more difficult then isolation for legs?

BTW - I like seeing the jump rope warm up!

 

[mommalu]

HIIT or Fasted cardio? Which do you prefer? Both can be very effective. Ideally you would do some fasted cardio on your "off" days and HIIT after your weights. If you have to chose - HIIT.

I noticed your strength on your hamstring curls and extensions is high compared to the weight for squats and leg press. Remind me again what type of equipment you use - machines or hammer strength. Do you find the compound movements more difficult then isolation for legs?

BTW - I like seeing the jump rope warm up!

Good Morning IW~
My am cardio was fasted. I do plan on doing this on T-TH unless people here suggest otherwise. I'm hear to learn from all you experts...
As for my weight training, I guess I didn't really have a program to go by. I just picked some exercises and started doing them. I am open for anyone willing to write me a M-W-F workout routine.(which I would absolutely LOVE)
I have not done a squat using just the bar & weights. I have only used the Smith Machine.
I find that the bar on my back is very painful(I may have it in the wrong place) and I even use a foam pad. I would LOVE to learn how to do Squats/Deadlifts so I am using more compound muscles and achieving more during my workouts.
Now that the gym near me is open, I may hire a personal trainer for a few sessions to learn these lifts. I try to do mainly "free weights". With the exception of a few of my leg exercises.
I also do allot of walking lunges/step ups on leg days.
I appreciate everyones imput and willing to help. So throw whatever advise/workouts you have at me and I'll run with it!!

 

[mommalu]

Friday Feb 6th Shoulders/Back
2 min warm up jump rope
DB shoulder press 10x15 12x15 4x30 4x30 7x25 7x25 10x20
upright row 13x25 6x easy bar + 2 10'sx2(how much does this bar weigh)
Front raise 10x10 12x10 8x15 10x10
Lateral raise 10x10 12x15 12x15
Cable rope rear delt row 10x20 12x25 12x25 6x30
close grip front lateral pulldown 12x70 12x70 10x75 10x75
One arm DB row 8x25 10x25 8x30 8x30

20 Min HIIT 3mph walk/8.5 mph run
stretching

Meal 1 pancake
Meal 2 protein shake w/glutamine
Meal 3 2 slices ww bread w/anpb
Meal 4 broccoli w/pork tenderloin
Meal 5 cantaloupe

 

[mommalu]

Happy Monday!!

Workouts are going great!! I did take the weekend off but was back at it this morning for Chest & Tri's

Smith Machine bench press 15x20 8x40 6x50
DB Bench press 4x30 8x25 6x25
DB flys 16x15 8x20 8x20 6x20
Cable crossovers 10x15 10x15 8x15 4x20
Pushups 10(on my knees) 9 using the grips 7 w/grips 5w/grips
Bench Dips 15 12w/10# plate X2 10
V-bar Tricep extention 20x25 10x35 12x40 4x42½

20Min HIIT 3.2 walk for 90 sec /9mph run for 40sec
I as also able to do ONE dip today

Meal 1(preworkout) protein shake
Meal 2(post workout) protein shake w/5g glutamine
Meal 3 Pancake
Meal 4 Huge salad w/HB egg whites, salmon, cottage cheese, FF dressing
Meal 5 cantaloupe
Meal 6 spinach, chicken tofu soup w/salad
(snack) beef jerky
Water...96oz

 

[Thandie]

Happy Monday!!

Workouts are going great!! I did take the weekend off but was back at it this morning for Chest & Tri's

Smith Machine bench press 15x20 8x40 6x50
DB Bench press 4x30 8x25 6x25
DB flys 16x15 8x20 8x20 6x20
Cable crossovers 10x15 10x15 8x15 4x20
Pushups 10(on my knees) 9 using the grips 7 w/grips 5w/grips
Bench Dips 15 12w/10# plate X2 10
V-bar Tricep extention 20x25 10x35 12x40 4x42½

20Min HIIT 3.2 walk for 90 sec /9mph run for 40sec
I as also able to do ONE dip today

Meal 1(preworkout) protein shake
Meal 2(post workout) protein shake w/5g glutamine
Meal 3 Pancake
Meal 4 Huge salad w/HB egg whites, salmon, cottage cheese, FF dressing
Meal 5 cantaloupe
Meal 6 spinach, chicken tofu soup w/salad
(snack) beef jerky
Water...96oz

I don't know you, but I love those cable cross over.
Awesome on the dip!!

 

[mommalu]

I don't know you, but I love those cable cross over.
Awesome on the dip!!

I also love them thandie. I feel like I'm getting a nice stretch along with my workout.
Today...Tuesday
Fasted Cardio 40 min run @5mph /5min walk at 2.9mph
Also worked those abs.

This is so much fun!! I was dragging getting myself out of bed, but once I got there, I was fine. I always feel so refreshed when I'm done.

 

[mommalu]

Thursday Feb 12th

Met with a Personal Trainer today for an assessment. It was pretty interesting to see where I was at.
I'm thinking about hiring him but not till after I get back from my vacation.
Hubby & I decided since plane tickets are outrageously expensive, that we are going to drive to Vegas for my Birthday next month. I'm so excited!! A road trip... How fun. Only thing...it's 1700 miles.
So, when I get back, I may start up with a personal trainer. What are your thoughts on one? Is it worth hiring one?? $500 for 24/30 min sessions.

Today was cardio day. 50 min on the treadmill,

 

[Thandie]

Thursday Feb 12th

Met with a Personal Trainer today for an assessment. It was pretty interesting to see where I was at.
I'm thinking about hiring him but not till after I get back from my vacation.
Hubby & I decided since plane tickets are outrageously expensive, that we are going to drive to Vegas for my Birthday next month. I'm so excited!! A road trip... How fun. Only thing...it's 1700 miles.
So, when I get back, I may start up with a personal trainer. What are your thoughts on one? Is it worth hiring one?? $500 for 24/30 min sessions.

Today was cardio day. 50 min on the treadmill,

That's going to be fun for you; besides, you'll get some warm weather in Vegas.
The trainer is a good idea, providing he/she's a good one. In terms of fees, I'm from NY and the prices here are very different. The average package here are, for a good gym is 10 sessions for about $1200 and the sessions are one hour. So, to me that sounds like a good deal. You'll learn a lot from a professional.

 

[mommalu]

I just had to share...

I was able to do 2 pull ups today(and no assistance needed) I did this 3X so 6 in all
I also started doing deadlifts and boy can I feel my hams!!
I started a new program doing full body workouts 3X/week I'll post tomorrow.

 

[mommalu]

I was away for a few days on an unexpected business trip and let me tell you~ It through my workout/diet in a tailspin.
I was NOT prepared for this.
I'm back on track now and ready to keep moving forward.

What do YOU do when life gives you unexpected choices?

 

[Thandie]

I was away for a few days on an unexpected business trip and let me tell you~ It through my workout/diet in a tailspin.
I was NOT prepared for this.
I'm back on track now and ready to keep moving forward.

What do YOU do when life gives you unexpected choices?

Life will throw us off with unexpected choices from time to time. You have to deal with those choices as they come, since we have no control of it. Once you get thrown off, you just get back on it. To think things will go according to what we need or want is unrealistic as you probably know. Actually, I find that every time I get thrown off, I learn something new. I learn how to deal with challenges more readily.
I hope it made sense.

 

[ironwings]

i just had to share...

I was able to do 2 pull ups today(and no assistance needed) i did this 3x so 6 in all
I also started doing deadlifts and boy can i feel my hams!!
I started a new program doing full body workouts 3x/week i'll post tomorrow.

awesome!!!!! Awesome!!!

 

[mommalu]

Life will throw us off with unexpected choices from time to time. You have to deal with those choices as they come, since we have no control of it. Once you get thrown off, you just get back on it. To think things will go according to what we need or want is unrealistic as you probably know. Actually, I find that every time I get thrown off, I learn something new. I learn how to deal with challenges more readily.
I hope it made sense.

Thanks thandie for the encouragement(as always) It's always nice to hear it from someone else that you are not alone.
I have a vacation coming up next month for 2 weeks that I am planning for. I know they have a club 2 miles away and that I'll be set for my workouts there. The food will be a bit more challenging but I'll get through it just fine. It's going to be a "road trip" to Vegas (1800 miles) I'm so excited about this.
I plan on making homemade beef jerky as a snack and bringing lots of water. I don't drink soda/juice so that's not a problem for me.
What other snacks can you think of that are body friendly?

 

[Thandie]

Thanks thandie for the encouragement(as always) It's always nice to hear it from someone else that you are not alone.
I have a vacation coming up next month for 2 weeks that I am planning for. I know they have a club 2 miles away and that I'll be set for my workouts there. The food will be a bit more challenging but I'll get through it just fine. It's going to be a "road trip" to Vegas (1800 miles) I'm so excited about this.
I plan on making homemade beef jerky as a snack and bringing lots of water. I don't drink soda/juice so that's not a problem for me.
What other snacks can you think of that are body friendly?

Remember, when traveling, food choices will be different so don't expect to be good most of the time. Besides, this is a time where you should enjoy yourself without going crazy. That said, you can bring:
Rice cakes with any topping you want.
Always sweet potato. (my preference is organic Yams)
protein drink.
turkey jerky.
carrots and celery sticks with Hommus.

You have two weeks so, I'll come up with some more later.

 

[ironwings]

Thanks thandie for the encouragement(as always) It's always nice to hear it from someone else that you are not alone.
I have a vacation coming up next month for 2 weeks that I am planning for. I know they have a club 2 miles away and that I'll be set for my workouts there. The food will be a bit more challenging but I'll get through it just fine. It's going to be a "road trip" to Vegas (1800 miles) I'm so excited about this.
I plan on making homemade beef jerky as a snack and bringing lots of water. I don't drink soda/juice so that's not a problem for me.
What other snacks can you think of that are body friendly?

I have to say needto's protein bar mix is pretty good and travels well.

Also, there has been much research (both medical and fitness) on the non necessity of eating 6 meals a day. I certainly don't recommend dropping this by any means but there are tons of people that don't do well on that for many reasons. With this said, they too lose weight and get in shape - at any age. Don't feel like you have to get a ton of meals in. Eat well proportioned meals and keep your calories in check. I really wouldn't worry so much about timing while on vacation. HOWEVER, I do know that once your body gets used to eating so often it can do weird things when you don't - so snacks are handy for this situation - particularly pre and post workout. Oh and don't forget - you don't have to go to a gym to get a workout in!! I do them in a park or beach all the time.

I have some other recipes for healthy "muffins" that I will post for you later. They do really well on the road.

 

[Thandie]

I had these in the recipe's thread.

Chocolate Protein Pancakes

Hungry for something a little different this morning so I whipped these up. They are freakin' delicious. They're fluffy and not dry at all. My new favorite high carb day breakfast! I'm sure you could use a little Stevia instead of Splenda.

4 egg whites
1/4 cup FF cottage cheese
1/2 oats (old fashioned)
1 tbsp Hershey's cocoa powder
2 tbsp Splenda (for baking)
1 tbsp ground flaxseed

cals: 290
pro: 25
carb: 38
fat: 6


Mix all ingredients in blender (I used my Magic Bullet). Spray griddle with Pam, cook and enjoy!


Sweet Potato Muffin

8 oz sweet potato I first bake them in the oven the mash them into like mash potatoes.
2 cups dry oat meal
1 cup egg whites
1 whole egg
1 tbsp of vanilla
Cinnamon
1/4 cup splenda

Get a muffin pan with 12 and spray with pam
Cook at 350 for 30 minutes



Comes out to 18 carbs per muffin.

How many hours will you be traveling in the car?

 

[mommalu]

Remember, when traveling, food choices will be different so don't expect to be good most of the time. Besides, this is a time where you should enjoy yourself without going crazy. That said, you can bring:
Rice cakes with any topping you want.
Always sweet potato. (my preference is organic Yams)
protein drink.
turkey jerky.
carrots and celery sticks with Hommus.
You have two weeks so, I'll come up with some more later.

I really like the Hummus & rice cake idea. I have a recipe for a homemade one too.
What toppings do you put on your rice cakes? I have only used ANPB

I had these in the recipe's thread.

Chocolate Protein Pancakes

Hungry for something a little different this morning so I whipped these up. They are freakin' delicious. They're fluffy and not dry at all. My new favorite high carb day breakfast! I'm sure you could use a little Stevia instead of Splenda.

4 egg whites
1/4 cup FF cottage cheese
1/2 oats (old fashioned)
1 tbsp Hershey's cocoa powder
2 tbsp Splenda (for baking)
1 tbsp ground flaxseed

cals: 290
pro: 25
carb: 38
fat: 6


Mix all ingredients in blender (I used my Magic Bullet). Spray griddle with Pam, cook and enjoy!


Sweet Potato Muffin

8 oz sweet potato I first bake them in the oven the mash them into like mash potatoes.
2 cups dry oat meal
1 cup egg whites
1 whole egg
1 tbsp of vanilla
Cinnamon
1/4 cup splenda

Get a muffin pan with 12 and spray with pam
Cook at 350 for 30 minutes



Comes out to 18 carbs per muffin.

How many hours will you be traveling in the car?

We plan on leaving at 4am Sunday and will drive till dark. Then up early Monday morning to finish the drive. It's like 25 driving hours because we gain 2 hours.
Those recipes sound delish!! Thanks.

 

[mommalu]

I have to say needto's protein bar mix is pretty good and travels well.

Also, there has been much research (both medical and fitness) on the non necessity of eating 6 meals a day. I certainly don't recommend dropping this by any means but there are tons of people that don't do well on that for many reasons. With this said, they too lose weight and get in shape - at any age. Don't feel like you have to get a ton of meals in. Eat well proportioned meals and keep your calories in check. I really wouldn't worry so much about timing while on vacation. HOWEVER, I do know that once your body gets used to eating so often it can do weird things when you don't - so snacks are handy for this situation - particularly pre and post workout. Oh and don't forget - you don't have to go to a gym to get a workout in!! I do them in a park or beach all the time.

I have some other recipes for healthy "muffins" that I will post for you later. They do really well on the road.

The protein bars is an excellent idea too!!
Since I've started eating my 6 mini meals, I can't go as long without food.
My tummy is telling me to eat Unless I was to take lipo6X~ then I would n't be hungry.
Hopefully the weather will cooperate and be nice. I love walking out there. And with bringing the dog,(My MinPin) I can get a good run in. She keeps my A** moving.

I really appreciate the support. You ladies are incredible!!
It's been about 13 years since I've been on a road trip. I'm excited and plan on having a great time.

 

[Thandie]

I really like the Hummus & rice cake idea. I have a recipe for a homemade one too.
What toppings do you put on your rice cakes? I have only used ANPB


We plan on leaving at 4am Sunday and will drive till dark. Then up early Monday morning to finish the drive. It's like 25 driving hours because we gain 2 hours.
Those recipes sound delish!! Thanks.

Wow, long ride! You'll have lots of fun..

That means you'll need meals as well, not just snacks.

I do have PB with rice cakes, but I count that into my macros. I'm also careful with PB, because it triggers a PB binge; so the amount I use is negligent.

 

[mommalu]

Wow, long ride! You'll have lots of fun..

That means you'll need meals as well, not just snacks.

I do have PB with rice cakes, but I count that into my macros. I'm also careful with PB, because it triggers a PB binge; so the amount I use is negligent.

Yes, meals too. Which is going to be tough!! I'm thinking a subway salad with chicken on top. Yes? Hey...I can pack some tuna packs I bet that would be good on rice cakes.
We don't want to spend allot of time stopping, so a sitdown meal is really not an option.
I've never had it, but what about canned chicken?

YES~ it's going to be a blast!!!!!

 

[Thandie]

Yes, meals too. Which is going to be tough!! I'm thinking a subway salad with chicken on top. Yes? Hey...I can pack some tuna packs I bet that would be good on rice cakes.
We don't want to spend allot of time stopping, so a sitdown meal is really not an option.
I've never had it, but what about canned chicken?

YES~ it's going to be a blast!!!!!

Here's what I do when I travel or the day of competition, in which we have to eat every two hours starting at 5am till 11pm or so.
I get a cooler bag with wheels (don't know what's called)and I put in 2 Cryopak's freeze and use packs. That way you can cook your food and place it there and not worry about a thing. You put your water,salad with chicken, PB, tuna packs are good and everything that needs to stay cool.
Tuna on rice cake is very good!
You're right, not only will you waste time by stopping for food, but you know what you're eating when you make it yourself.
I don't have anything canned, so I couldn't tell you.
Bake your chicken the night before!

 

[mommalu]

OMG~ I just came back from the gym and had an awesome workout!!
My legs feel like rubber right now I did an all time best on the leg press. 250# for 15 reps (woohoo)
Now let me ask~ where are your hand placement suppose to be for these? Does it matter? Do I have to grip the bar next to my seat, or can I put them on my knees?
Here's my workout:
Leg press 20x180 18x230 15x250
squat w/6# medicine ball (jump) 15 15 15(my heart rate really gets high on these)
DB Chest Press(Incline) 15x25 9x30 12x25
Rows (I used the BB today) 15x55 12x55 13x45
Shoulder raise 10x10 10x10
Upright row(ez bar + 10#) 12 12 12
Standing shoulder press 12x15 12x15

20 min HIIT 3.2 walk 9-9.5 run

I just excited about my leg press!!
Have a wonderful Sunday.

 

[Thandie]

OMG~ I just came back from the gym and had an awesome workout!!
My legs feel like rubber right now I did an all time best on the leg press. 250# for 15 reps (woohoo)
Now let me ask~ where are your hand placement suppose to be for these? Does it matter? Do I have to grip the bar next to my seat, or can I put them on my knees?
Here's my workout:
Leg press 20x130 18x230 15x250
squat w/6# medicine ball (jump) 15 15 15(my heart rate really gets high on these)
DB Chest Press(Incline) 15x25 9x30 12x25
Rows (I used the BB today) 15x55 12x55 13x45
Shoulder raise 10x10 10x10
Upright row(ez bar + 10#) 12 12 12
Standing shoulder press 12x15 12x15

20 min HIIT 3.2 walk 9-9.5 run

I just excited about my leg press!!
Have a wonderful Sunday.

Awesome on the leg press, Momma!
I usually hold the bar just so I don't try to help myself on the push. But, I think as long as you have good form and don't help yourself, you do what's most comfortable to you.

 

[slat1]

You just got me all pumped for leg day! That is rare for me.

 

[mommalu]

You just got me all pumped for leg day! That is rare for me.

I'm glad I got you motivated!!
I love working legs now. Actually, I just love going to the gym and getting a good workout in. The feeling of accomplishment is amazing.

 

[slat1]

I'm glad I got you motivated!!
I love working legs now. Actually, I just love going to the gym and getting a good workout in. The feeling of accomplishment is amazing.

I'm starting to get back there myself.
I work 10 to 12 hours a day. I find if I time all my meals right that I go no matter what time I get out.
If I don't have healthy meals I just want to get home.
There is nothing like the feeling of a good workout!

 

[mommalu]

I'm starting to get back there myself.
I work 10 to 12 hours a day. I find if I time all my meals right that I go no matter what time I get out.
If I don't have healthy meals I just want to get home.
There is nothing like the feeling of a good workout!

Good for you for getting back on track. I know ~ life can derail us rather quickly as we all know.
10-12 hours is along day. How about first thing in the morning? I don't think I'd want to workout after that many hours of work.
I also find that coming here and writing in my journal and reading the boards is very motivating.

 

[ironwings]

OMG~ I just came back from the gym and had an awesome workout!!
My legs feel like rubber right now I did an all time best on the leg press. 250# for 15 reps (woohoo)
Now let me ask~ where are your hand placement suppose to be for these? Does it matter? Do I have to grip the bar next to my seat, or can I put them on my knees?
Here's my workout:
Leg press 20x180 18x230 15x250
squat w/6# medicine ball (jump) 15 15 15(my heart rate really gets high on these)
DB Chest Press(Incline) 15x25 9x30 12x25
Rows (I used the BB today) 15x55 12x55 13x45
Shoulder raise 10x10 10x10
Upright row(ez bar + 10#) 12 12 12
Standing shoulder press 12x15 12x15

20 min HIIT 3.2 walk 9-9.5 run

I just excited about my leg press!!
Have a wonderful Sunday.

You are just AWESOME!!

On the hand position - handles are best. It is so easy to help when they are on your legs. Plus, now that you are lifting heavier weight - you will find you'll need to hold yourself down a bit

 

[mommalu]

Good Morning
After having 2 days rest I was so pumped to go to the gym this morning. I was even there 5 min before they were to open.(5am) 5:05 no one...5:10...no one...5:15 no one...So I left and drove to the next closes location which is 10 miles away.(takes me about 17 min to get there) ARGGGG I was not a happy girl. However, I did get a good workout in.
One of the guys that I see there when I used to go to this club was there today so I asked him to show me how to do a free squat with the bar. I think I found a new favorite!! I will definitely add this to my routine from here on out.
He also gave me a nice compliment...Said that for my size, I lift pretty heavy That made my day!!
Here's what I did today:
Squats(DB) 10x45(bar only) then used DB's 12x25 12x25 12x25
Step ups (DB) 12 on each leg with 17½# each hand 3 sets
Leg curls 17x50 17x50 10x60
Shoulder Press(standing)12x20 12x20 8x25
Curls 15x15 14x15 14x15
Dips(hands & feet on bench) 20 w/10#DB 15 w/15# DB

Hanging leg lifts
15 min HITT 3.2 walk(90 sec) 9.0 run(45sec)
I already have in 96oz water!!

Meal 1 Pre workout shake
Meal 2 Whey protein isolate w/5g glutamine 5g creatine 1oz agave nectar
Meal 3 40g oats w/1tsp ANPB
Meal 4 egg whites w/asparagus, ground venison
2 rice cakes
Meal 5 sweet potato, salmon, green beans
Meal 6(if hungry) NF cottage cheese
Meal 7 will be dinner(protein + veggies

6 days left till I go on my roadtrip!! I am so excited.
Hope you all have a great day!! Drink your water

 

[mommalu]

Awww~ another journal entry.
Hey IW~ I started squats!!!
Wednesday I started doing "Squats" I was anxious to get started as I have read/heard so much about them.
On Monday I practiced with the bar only so yesterday I was ready to add weights.
Squats 12x65 16x65 16x65
I'm guessing that next time I could add a bit more weight(yes??)
Leg Press was awesome!! 15x180(warm up) 8x270 6x270
Squat jump w/6# ball 18 20 20 these kick my butt!!
Chest press 16x25 12x30 13x30
Row 12x55 12x55 12x55

I then did 15 min HIIT on the treadmill 3.2 walk(90sec) 9.0 run(45sec)

It;s going to be close to 50* here today so I may go for a long walk.
How's your workouts going

I ordered Lipostim3/Lipoflame so I'm hoping it comes today.

 

[OneBreath]

Congrats on the squats. That's like entering a whole new level of lifting.

I think of the squat as something that needs to be practiced. Its the one lift that i'm always concentrating 100% on my form. I'm still not to the point where i can just mindlessly pump out squats with perfect form.

This video has helped me out tremendously



This girl goes DEEP!

 

[OMEGA]

should be there any day

 

[mommalu]

should be there any day

Not today OMEGA~ so "hopefully" tomorrow!!
Otherwise I have to wait till I get back.

 

[mommalu]

Received my lipostim3/lipoflame today And just in the nick of time!!
Tomorrow morning Hubby & I are off on our road trip to Vegas for 12 days.
I have all my workout stuff packed and plan on hitting the local club 5X/week. I'll see you all when I get back with a log of how my supps have helped me. Take care my friends

 

[Thandie]

Received my lipostim3/lipoflame today And just in the nick of time!!
Tomorrow morning Hubby & I are off on our road trip to Vegas for 12 days.
I have all my workout stuff packed and plan on hitting the local club 5X/week. I'll see you all when I get back with a log of how my supps have helped me. Take care my friends

Yeah! I'm glad you got it before you left.

Have fun and looking forward to hear about your trip!!!!

 

[OMEGA]

tell me how they work PRETTY PLEASE!

 

[mommalu]

Well I'm back from my roadtrip and tired as all heck!!
1800 miles is a long aS* drive(one way)...BUT, well worth it!! It cost us $200 round trip plus a trip to LA and all the driving we did (4700 miles in 12 days)

So I was able to hit the gym 7 of the 9 days we were in Vegas and my workouts were the BEST ever!!
OMG~ I started with one lipostim3/2 lipoflame 45 min before workout on tuesday. I wear a HR monitor and was able to track my calories. 810 calories in 90 min(this was the most ever for a workout for me) I was so pumped!! I felt stronger and more motivated. I also got ideas from the fellow club members that were there lifting.(15 min HIIT)
Wednesday was the same, 1 lipostim3/2 lipoflame 600 calories in 70 min(this included 20 min of cardio)
Thursday: 2 lipostim3/2 lipoflame 656 calories(no cardio) 90 min
Friday:OFF
Saturday: 2 lipostim3/2 lipoflame 500 calories 65min with 15 min cardio included
Sunday:OFF
Monday-Wednesday 2 lipostim3/2 lipoflames
Wednesday I just had a banana preworkout and had to leave early because I was so light headed(not good) I was very disappointed with myself today.
I'm not sure if I am taking the right amount of these preworkout. It's hard to take them 45 min prior because I do not have that amount of time in the mornings to wait.
What do you think??
I also did not take them the rest of the day.
It's going to be interesting now that I'm back home and back on schedule to see if I get the same results as I did on vacation.

It's so nice to be home!!

 

[Thandie]

Well I'm back from my roadtrip and tired as all heck!!
1800 miles is a long aS* drive(one way)...BUT, well worth it!! It cost us $200 round trip plus a trip to LA and all the driving we did (4700 miles in 12 days)

So I was able to hit the gym 7 of the 9 days we were in Vegas and my workouts were the BEST ever!!
OMG~ I started with one lipostim3/2 lipoflame 45 min before workout on tuesday. I wear a HR monitor and was able to track my calories. 810 calories in 90 min(this was the most ever for a workout for me) I was so pumped!! I felt stronger and more motivated. I also got ideas from the fellow club members that were there lifting.(15 min HIIT)
Wednesday was the same, 1 lipostim3/2 lipoflame 600 calories in 70 min(this included 20 min of cardio)
Thursday: 2 lipostim3/2 lipoflame 656 calories(no cardio) 90 min
Friday:OFF
Saturday: 2 lipostim3/2 lipoflame 500 calories 65min with 15 min cardio included
Sunday:OFF
Monday-Wednesday 2 lipostim3/2 lipoflames
Wednesday I just had a banana preworkout and had to leave early because I was so light headed(not good) I was very disappointed with myself today.
I'm not sure if I am taking the right amount of these preworkout. It's hard to take them 45 min prior because I do not have that amount of time in the mornings to wait.
What do you think??
I also did not take them the rest of the day.
It's going to be interesting now that I'm back home and back on schedule to see if I get the same results as I did on vacation.

It's so nice to be home!!

Great to see you back, Mommalu!
I take 1 lipoflame in the morning. In the afternoon 1 lipoflame and 1 lipostim.
Omega might have given you a different dose. He'll come back and tell you.
Or pm him..

 

[mommalu]

Thanks thandie
It seems that the dose I took sure worked. Like I posted, the calories and the strength that I felt blew me away!!
OMEGA~ I will definitely be back for more!! Thank You!!

 

[mommalu]

Good Monday morning,

I was back to the gym today with great motivation. Since I couldn't sleep last night(I took lipostim3 at 3pm yesterday be4 the gym and it kept me up all night)
Today I worked back & bi's and decided to "jump rope" for 30 seconds in between each lift set. What a killer!! BUT~ it felt so good.
I took 2 lipostim3/2 lipoflame at 4am and hit the gym at 5.(had my protein pancake at 4:20am)
It's amazing how much energy I feel from these. PLUS my strength has increased.
My appetite has also diminished since being on them and today I was down 1 pound Yeah!!

Just had to share.
Have an awesome day!!

 

[mommalu]

Since I starting on the lipostim/lipoflame, I've really noticed an increase in my weights. My legs are really getting stronger and I notice I am not as sore the next day. Today was Legs day
BB squats: 2 warm up sets (15 reps)
4 work sets (max weight today was 95#)
Hack Squats: 4 sets 110x12
Leg extensionsne leg at a time 30# 12 reps
Straight legged dead lifts: 5 sets 65# 12-8 reps
Standing calf raises
Lying leg curls: 3 sets 40x12

Flat Bench Press I'm up to 35# each hand(I want to try 40's but I'll need a spotter)
Bench press I am up to 90#
I'm really beginning to like shoulders more and more, as I didn't really care for side raises. Now that I can finally see definition, I'm loving them

Here's my meals from today
Meal 1: Protein pancake pre workout
Meal 2: Protein shake/creatine/glutamine post workout
Meal 3: 4oz tuna w/1T light miracle whip on a flatout wrap(17g carbs)
Meal 4: 4oz tilapia,½C brown rice, broccoli,mixed peppers
1C strawberries
Meal 5: Large salad with grilled chicken thighs(2 boneless/skinless)
Meal 6(before bed) ½C non fat cottage cheese
Only got in 96oz of water so far. Too hard on work days

 

[*ebony*]

Since I starting on the lipostim/lipoflame, I've really noticed an increase in my weights. My legs are really getting stronger and I notice I am not as sore the next day. Today was Legs day
BB squats: 2 warm up sets (15 reps)
4 work sets (max weight today was 95#)
Hack Squats: 4 sets 110x12
Leg extensionsne leg at a time 30# 12 reps
Straight legged dead lifts: 5 sets 65# 12-8 reps
Standing calf raises
Lying leg curls: 3 sets 40x12

Flat Bench Press I'm up to 35# each hand(I want to try 40's but I'll need a spotter)
Bench press I am up to 90#
I'm really beginning to like shoulders more and more, as I didn't really care for side raises. Now that I can finally see definition, I'm loving them

good job! i broke a new record on the hack squat machine yesterday, it was so000 exciting, but one i go those weight up i just kept going! 230x8 3 sets!! awesome job on the bench press too!

 

[Thandie]

good job! i broke a new record on the hack squat machine yesterday, it was so000 exciting, but one i go those weight up i just kept going! 230x8 3 sets!! awesome job on the bench press too!

Awesome job to both of you!!!!!

 

[OMEGA]

woah your taking 2LipoFlame + 2LipoStim3? please go down to 2Lipoflame + 1LipoStim3

you should feel as great without any possibility of overload.

 

[OMEGA]

Good Monday morning,

I was back to the gym today with great motivation. Since I couldn't sleep last night(I took lipostim3 at 3pm yesterday be4 the gym and it kept me up all night)
Today I worked back & bi's and decided to "jump rope" for 30 seconds in between each lift set. What a killer!! BUT~ it felt so good.
I took 2 lipostim3/2 lipoflame at 4am and hit the gym at 5.(had my protein pancake at 4:20am)
It's amazing how much energy I feel from these. PLUS my strength has increased.
My appetite has also diminished since being on them and today I was down 1 pound Yeah!!

Just had to share.
Have an awesome day!!

thats so cool

 

[mommalu]

woah your taking 2LipoFlame + 2LipoStim3? please go down to 2Lipoflame + 1LipoStim3

you should feel as great without any possibility of overload.

Sorry OMEGA~ That should have read 1 lipostim/2 lipoflame
And yes...I do love the products!! Thanks

 

[mommalu]

Today I decided to have my BF tested again. Here were my results(2 different trainers)
Today 4/9/09 12/10/08
Chest 8 9
Abdominal 8 12
Thigh 26 22
Tricep 12 16
Subscapular 8 8
Suprailiac 10 7
Midaxillary 8 5

Still @ 18% but much improvement.
Weights are going strong, squats I'm up too 100lbs, and bench press was at 75lb(3rd set) I'm going to try 40lb DB on my next lift day.
I'm also jumping rope for 30-45sec in between each lift set for some added cardio(not sure if it's a good idea or not but I enjoy the benefits)

Water intake is between 1-1½gallons "most" days
Still taking 2 lipoflame/1 lipostim3
Daily calories roughly 1600
Calories burned in the gym(per hr monitor) between 450-700

Please share any comments~ Thanks.

 

[slat1]

Kick ass job. Keep up the great work!

 

[Thandie]

Today I decided to have my BF tested again. Here were my results(2 different trainers)
Today 4/9/09 12/10/08
Chest 8 9
Abdominal 8 12
Thigh 26 22
Tricep 12 16
Subscapular 8 8
Suprailiac 10 7
Midaxillary 8 5

Still @ 18% but much improvement.
Weights are going strong, squats I'm up too 100lbs, and bench press was at 75lb(3rd set) I'm going to try 40lb DB on my next lift day.
I'm also jumping rope for 30-45sec in between each lift set for some added cardio(not sure if it's a good idea or not but I enjoy the benefits)

Water intake is between 1-1½gallons "most" days
Still taking 2 lipoflame/1 lipostim3
Daily calories roughly 1600
Calories burned in the gym(per hr monitor) between 450-700

Please share any comments~ Thanks.

You rawk woman!
You're doing so amazing. I can't wait to see you when you're like the picture you showed me.
Good job!!!!!

 

[OneBreath]

That's incredible progress! Keep up the good work.

Now here's the big question. How can females avoid or somehow suppress that imbalance between thighs/butt % and other areas?

You are 18% overall but your core is 8%! It's the thighs that bring up the whole.

Ironwings is fighting this same battle right now and it's getting really frustrating. Anyone have any insight? Slat1 do you know any tricks the figure competitors use?

 

[ironwings]

You are doing great mommalu!

 

[mommalu]

That's incredible progress! Keep up the good work.

Now here's the big question. How can females avoid or somehow suppress that imbalance between thighs/butt % and other areas?

You are 18% overall but your core is 8%! It's the thighs that bring up the whole.

Ironwings is fighting this same battle right now and it's getting really frustrating. Anyone have any insight? Slat1 do you know any tricks the figure competitors use?

Kick ass job. Keep up the great work!

Thanks slat1!!

You rawk woman!
You're doing so amazing. I can't wait to see you when you're like the picture you showed me.
Good job!!!!!

Dito on that picture thandie!! I know my hard work will pay off!! Thank you for all your support

Onebreath~ Thank you!!
I have "always" been one to carry my weight in my butt/thighs and even after having 2 kids, my waist is at 26½.
Now I'm not familiar with overall BF vs CORE so I apologize not being able to answer that. If you find out how I can reduce my thighs/butt...please make sure to let me know. I want thandies legs

You are doing great mommalu!

Thank you ironwings!! I'd LOVE to see a recent photo of you too
PS~ I have increased my leg day to 2x/week as suggested and my As* is hurting!! But a good hurt feel.

Would I be best to do full body or split? I workout M-F with weekends off?

 

[ironwings]

I like full body workouts if you are a year or less into training. Once you have a good foundation built and the basic moves mastered I recommend half body splits or a push/pull split (which would be upper and lower body). And always using some type of superset or drop set system. All of this is based on someone needing to lose bodyfat or has an area that needs to be brought up. Every workout is customized.

Photos will come soon. Onebreath has been asking me to post too, I should probably do a progress pic. My camera broke recently but maybe I can grab a shot with my computer. I told Thandie I'm in hiding until my shoot ;-)

 

[mommalu]

I like full body workouts if you are a year or less into training. Once you have a good foundation built and the basic moves mastered I recommend half body splits or a push/pull split (which would be upper and lower body). And always using some type of superset or drop set system. All of this is based on someone needing to lose bodyfat or has an area that needs to be brought up. Every workout is customized.

Photos will come soon. Onebreath has been asking me to post too, I should probably do a progress pic. My camera broke recently but maybe I can grab a shot with my computer. I told Thandie I'm in hiding until my shoot ;-)

Full body even if I workout M-F? Weekends are my days off.
And where could I find a customized workout plan?

No hiding...we want to see pics

 

[ironwings]

Girl there is no need to lift 5 days a week. Your muscle needs time to recover, as does your body. If you do full body it would be 3 days a week (the workouts could vary). If you do a half body or full body split (push/pull) you could lift 4 days (this is more advanced and would require better muscle recovery).

I will say however if you enjoy what you are doing, you are getting results, and are recovering well - don't change a thing. Sometimes we keep looking for solutions when what we are doing is working best for us. There is just so much information out there to be bombarded with.

Your workouts should be customized to you. What works for you, what your goals are, which body parts need the most attention, your personality etc. A pre prescribed workout in a box may not work for you. Or, it in the very least is not the most optimal for you. (not just you, anyone!).

I'm a big proponent of having a coach. A coach should be studying the science of the body, experimenting, finding evidence, and getting results. Then, that experience and knowledge is applied to your unique self. It is someone that you are accountable to and someone who will be checking in with you often and helping you adjust as necessary. They should teach you the ropes and make you do some of the work so that you learn how to sustain and build programs on your own. Often coaches work via phone, internet, in person, or email. There are tons of options for everyone's needs.

With that said, I also know that everyone is capable of getting results on there own. A coach should not make you think that you cannot. Hopefully they will empower you to go out on your own if that is your goal. Some like to always have a coach so that they simply don't have to think about it.

I used to have one years ago and loved the freedom of not thinking about myself. Now that it is my career rather than a past time, I am highly considering hiring one again. It isn't about not being able to do it myself, but rather simply having someone else looking out after me and consulting with me. It free's me up to focus on my clients/members and let my coach worry about how my hips look ;-)

You absolutely have the knowledge, determination, and motivation to do this on your own (and of course all the EF friends!). But, you may find that having a coach provides a lot less anxiety about what you should and shouldn't do.

We should chat again about your workouts and where you are right now. Send me a support message from studio3 and we'll work through where you are now and what you should focus on next.

You have come so far since your first post on EF! Your strength gains, definition, and nutrition compliance have all been stellar! You have taught us all so much!

 

[Thandie]

Girl there is no need to lift 5 days a week. Your muscle needs time to recover, as does your body. If you do full body it would be 3 days a week (the workouts could vary). If you do a half body or full body split (push/pull) you could lift 4 days (this is more advanced and would require better muscle recovery).

I will say however if you enjoy what you are doing, you are getting results, and are recovering well - don't change a thing. Sometimes we keep looking for solutions when what we are doing is working best for us. There is just so much information out there to be bombarded with.

Your workouts should be customized to you. What works for you, what your goals are, which body parts need the most attention, your personality etc. A pre prescribed workout in a box may not work for you. Or, it in the very least is not the most optimal for you. (not just you, anyone!).

I'm a big proponent of having a coach. A coach should be studying the science of the body, experimenting, finding evidence, and getting results. Then, that experience and knowledge is applied to your unique self. It is someone that you are accountable to and someone who will be checking in with you often and helping you adjust as necessary. They should teach you the ropes and make you do some of the work so that you learn how to sustain and build programs on your own. Often coaches work via phone, internet, in person, or email. There are tons of options for everyone's needs.

With that said, I also know that everyone is capable of getting results on there own. A coach should not make you think that you cannot. Hopefully they will empower you to go out on your own if that is your goal. Some like to always have a coach so that they simply don't have to think about it.

I used to have one years ago and loved the freedom of not thinking about myself. Now that it is my career rather than a past time, I am highly considering hiring one again. It isn't about not being able to do it myself, but rather simply having someone else looking out after me and consulting with me. It free's me up to focus on my clients/members and let my coach worry about how my hips look ;-)

You absolutely have the knowledge, determination, and motivation to do this on your own (and of course all the EF friends!). But, you may find that having a coach provides a lot less anxiety about what you should and shouldn't do.

We should chat again about your workouts and where you are right now. Send me a support message from studio3 and we'll work through where you are now and what you should focus on next.

You have come so far since your first post on EF! Your strength gains, definition, and nutrition compliance have all been stellar! You have taught us all so much!

+1

I agree! Programs should be customized to the individual's needs. I do the same with my clients. Not everyone gets the same nutrition. There are different elements that takes place. I don't believe in the cookie-cutter approach.

 

[mommalu]

Happy Easter!!
Hope you all have a wonderful day.
I'll be doing yard work and washing my car & windows today, so I won't have to worry about eating too much No one will be home.

ironwings, Thanks for the encouraging post. I'm just so excited about lifting and the feeling I get from it, that I really do enjoy going 5x/week. I will shoot you a message on my progress(thank you for giving me the opportunity to talk to you) but for now, you can see my progress pictures from this morning. I had hubby take them. Please feel free to leave any comments. I have to say, my lower abs bug the crap out of me though. Having 2 kids within 1 year/20 days I didn't have time to recover from my first. I don't know what I can do to tighten that area. Maybe a tummy tuck?? Is it possible to tighten that?? HELP!!
Well here are my progress pictures.

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures014.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures021.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures020.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures003.jpg

 

[Thandie]

Happy Easter!!
Hope you all have a wonderful day.
I'll be doing yard work and washing my car & windows today, so I won't have to worry about eating too much No one will be home.

ironwings, Thanks for the encouraging post. I'm just so excited about lifting and the feeling I get from it, that I really do enjoy going 5x/week. I will shoot you a message on my progress(thank you for giving me the opportunity to talk to you) but for now, you can see my progress pictures from this morning. I had hubby take them. Please feel free to leave any comments. I have to say, my lower abs bug the crap out of me though. Having 2 kids within 1 year/20 days I didn't have time to recover from my first. I don't know what I can do to tighten that area. Maybe a tummy tuck?? Is it possible to tighten that?? HELP!!
Well here are my progress pictures.

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures014.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures021.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures020.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures003.jpg

Mommalu, you're look fantastic and you've made great progress!

The skin will get tighter as you keep working, just be patient. That said, it just gets tighter to a point. If at that time 'is important to you to have taught abs, then you have a tuck. Is up to how YOU want to look. I always get people say "but you look amazing, you don't have to get leaner/more muscular", etc. It's what 'you' want, not what someone else would aspire to look like.

Great job!!!!

 

[ironwings]

LOL - you remind me of myself. I used to lift 6 days a week and be really grouchy on the 7th.

You look great. Your chest is more defined, you should send us a hulk pose. I bet that chest would pop! Your shoulders and arms look great to and I can't absolutely see that you have lost a ton of bodyfat.

Wonder Woman ;-)

 

[OneBreath]

WOW, that is a FLAT stomach. You are working on an 8 pack. You can count them in the first pic. Great work!

 

[mommalu]

WOW, that is a FLAT stomach. You are working on an 8 pack. You can count them in the first pic. Great work!

Thanks for the compliments my friends.
I just wanted to share that yesterday during my chest workout, I flat benched
40lb DB for 6 reps (3X) and with no assistance It's been something I've wanted to try for a few weeks but just never attempted it. NOW I know I can do it!!
Today was leg day and I did 110lb squats for 5 reps. I'm lovin' it!!
Have a super day.

 

[Thandie]

Thanks for the compliments my friends.
I just wanted to share that yesterday during my chest workout, I flat benched
40lb DB for 6 reps (3X) and with no assistance It's been something I've wanted to try for a few weeks but just never attempted it. NOW I know I can do it!!
Today was leg day and I did 110lb squats for 5 reps. I'm lovin' it!!
Have a super day.

Wow, congratulations!
That's a great accomplishment in such a short time that you're training. Good work!

 

[ironwings]

You go girl!!! That is AWESOME - what a triumph!

Keep your head in the game. Your training is coming along fantastic. Are you seeing change in your body composition? How are your legs coming along?

 

[mommalu]

You go girl!!! That is AWESOME - what a triumph!

Keep your head in the game. Your training is coming along fantastic. Are you seeing change in your body composition? How are your legs coming along?

I am seeing more changes in my upper body than my lower. (I've been told that legs take allot longer to develop. Yes?) However, I'm tighter and firmer than when I started back in November.
Lately, many of my customers at work have made comments on how I look which makes me so confident. It's nice to hear it from others as I see myself daily and can be tough on myself.
It's kinda funny because I can't wait to be done with work at night, it means that tomorrow I'll have another day in the gym Call me crazy.

I appreciate all your support ladies

 

[*ebony*]

Happy Easter!!
Hope you all have a wonderful day.
I'll be doing yard work and washing my car & windows today, so I won't have to worry about eating too much No one will be home.

ironwings, Thanks for the encouraging post. I'm just so excited about lifting and the feeling I get from it, that I really do enjoy going 5x/week. I will shoot you a message on my progress(thank you for giving me the opportunity to talk to you) but for now, you can see my progress pictures from this morning. I had hubby take them. Please feel free to leave any comments. I have to say, my lower abs bug the crap out of me though. Having 2 kids within 1 year/20 days I didn't have time to recover from my first. I don't know what I can do to tighten that area. Maybe a tummy tuck?? Is it possible to tighten that?? HELP!!
Well here are my progress pictures.

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures014.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures021.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures020.jpg

http://i19.photobucket.com/albums/b181/mcldml811/ProgressPictures003.jpg

looking good chica!