WW's New SUMMER Log ...

[ck2006]

I am glad you got the issue about the gym over with, but now you gotta go to a new one it is probably a good thing!

Have a good halloween!!!

 

[WoNderWoMan25]

Your leg press weight actually is a tad higher then that depending on the weight of your seld!! Great job

Ya know, I asked about this way back when... I was told that yes, the sled does weigh something, but that typically you do not count the sled weight into your totals. I want to go back and edit, 360 lb PLUS SLED FOR 6!!

 

[WoNderWoMan25]

I am glad you got the issue about the gym over with, but now you gotta go to a new one it is probably a good thing!

Have a good halloween!!!

Now they are giving me a hard time about cancelling in writing. I did verbally on the 30th, which means I shouldn't be charged for November. Now they DO want to charge me for November, so I am going home to read my contract again. The point I *really* want to make is that they didn't tell me in writing, or even verbally, that they were taking the squat racks out. Grrrrrr!

Halloween night was great though ~ How was yours?

 

[WoNderWoMan25]

NOVEMBER 1st

M1 ~ 8 AM ~ Protein shake with 6 oz skim & 1 tsp anpb

M2 ~ 10AM ~ Coffee with low fat creamer and Splenda, small piece of banana bread made with ww flour, egg beaters, tofu (the girls in the office have finally started to bake a little more healthy!!)

M3 ~ 1 PM ~ Tuna with celery, onion, grape tomatoes, garlic pepper, and one tbsp nayonaise. probably about two cups green salad which was leftover from yesterday's office lunch. Filled me up, but I'm getting a sudden craving for 'a turkey special' which sounds so freakin' good!

M4 ~ 4 PM ~ 1/2 cup low fat cottage cheese w/Small Diced Apple, Pumpkin pie spice, 2 packets splenda

WO ~ NEW GYM ~ arms calves abs cardio - gonna break out the jump rope tonight, Thanks CK

M5 ~ I pulled out chicken, maybe some soup?? veggies?? I need to grocery shop.....

 

[BiggT]

'Nayonaise' is a cute word, lol.....You can also get a corned beef special, but not even I am that reckless with my health.

 

[WoNderWoMan25]

'Nayonaise' is a cute word, lol.....You can also get a corned beef special, but not even I am that reckless with my health.

Yeah, no corned beef for me either ... And I'll stick with my nayonaise **which is a real product*** ... Fat Free 1000 Island, even...

 

[FFQuads]

I just spent some time looking at your thread and you have done a wonderful job. Lots of props to you. And those pics on the first page............oh my....

 

[ck2006]

Now they are giving me a hard time about cancelling in writing. I did verbally on the 30th, which means I shouldn't be charged for November. Now they DO want to charge me for November, so I am going home to read my contract again. The point I *really* want to make is that they didn't tell me in writing, or even verbally, that they were taking the squat racks out. Grrrrrr!

Halloween night was great though ~ How was yours?

My youngest refused to wear her costume so she went as a BRAT, LOL just joking, my other daughter went as a scary knight (knight costume with mask, don't ask too long of a story) and of course kept on tripping in the snow cause she couldn't see and refused to take off the mask.

My son went as lazy and put a sheet over his head LOL and my other son for the first time ever was into halloween (he is autisitc) went as Darth Vader.

I went as a witch and carried a swifer around all night and my hubby went as a twinky

It was really cold so we just did the block but got a lot of candy cause all the neighbours know us, the day leading up to the night was more fun, had a little halloween party with the girls.


I agree with you about the squat racks, GIVE THEM SHIT!!!

 

[WoNderWoMan25]

WED WORKOUT @ NEW GYM

Basically got myself acclimated. Didn't write anything down but felt like I had a killer workout! Bis and tris... And I jumped rope in-between my calves and abs stuff. So glad I brought my jump rope with me last night!! I felt quite uncoordinated at first but it got better after the first few attempts. I went at it one-minute at a time, for a total of fifteen one-minute intervals. I finished up with 15 minutes at the treadmill - alternating 3.5 mph at 8 incline, 4 mph at 4 incline. It all felt so good!

Will check out the pool tonight and swim laps for my cardio. Hitting the hot tub would be nice, but there were a bunch of high school kids in there last night. Since I have tomorrow off (four unused vaca days) I'm going to work out early and see if it's less crowded.

 

[WoNderWoMan25]

My youngest refused to wear her costume so she went as a BRAT, LOL just joking, my other daughter went as a scary knight (knight costume with mask, don't ask too long of a story) and of course kept on tripping in the snow cause she couldn't see and refused to take off the mask.

My son went as lazy and put a sheet over his head LOL and my other son for the first time ever was into halloween (he is autisitc) went as Darth Vader.

I went as a witch and carried a swifer around all night and my hubby went as a twinky

It was really cold so we just did the block but got a lot of candy cause all the neighbours know us, the day leading up to the night was more fun, had a little halloween party with the girls.


I agree with you about the squat racks, GIVE THEM SHIT!!!

Sounds like fun ... makes me wanna have kids of my home, SOMEDAY. My favorite costume every was a pair of home-made butterfly wings I made w/my mom... Cardboard with lots of glue & glitter & spray-paint.

Since I had so much time today while in the office, I called the gym THREE TIMES but the manager/owner has been 'busy'. I think I'm going to have to go there in person <SIGH>.

 

[WoNderWoMan25]

I just spent some time looking at your thread and you have done a wonderful job. Lots of props to you. And those pics on the first page............oh my....

Aw, thanks!! I did the same w/yours yesterday.

And by the way - The move to TX is my current motivation

 

[ck2006]

Sounds like fun ... makes me wanna have kids of my home, SOMEDAY. My favorite costume every was a pair of home-made butterfly wings I made w/my mom... Cardboard with lots of glue & glitter & spray-paint.

Since I had so much time today while in the office, I called the gym THREE TIMES but the manager/owner has been 'busy'. I think I'm going to have to go there in person <SIGH>.

When you go you should also say something about that trainer. The butterfly wings sound like a great idea!

 

[WoNderWoMan25]

When you go you should also say something about that trainer. The butterfly wings sound like a great idea!

Done. Told them that I WOULD NOT pay for November and I didn't care about their written 30-day notice because they did not give ME any notice. They agreed, but probably only because I make makin' a LOT of fuss in the reception/sign-in area.

 

[WoNderWoMan25]

REVISED GOALS AS WE MOVE INTO 2007:

**Wrote these down as I applied heat to my lower back over the weekend. Took a three day break, did a lot of stretching and def. felt better this AM**

1. Weekly Weigh-ins every Monday - NOT chaining myself to the scale
2. Make Sunday's include a cheat MEAL (instead of a cheat DAY) ~ Making fitness and a clean eating lifestyle high on my list of priorities
3. AM CARDIO 3x/week ~ Started this morning
4. Daily logging on EF including posting the results from #1 <eek >
5. Get measured! Body Fat and everything else....

CURRENT STATS:
Age – 26
Weight – tends to vary between 150 and 160 - This morning I know I am holding water <Holy PMS> and I weighed in at 157.5 (more than expected since I am back in my 'skinny' jeans)

I WILL NOT be too obsessed with numbers. I just want to be lean and healthy when I move!! I was told to check out this gym.... http://www.metroflexgym.com/ ..... If you Texans are reading this, opinions/suggestions pls.

Here I go….

 

[*Bunny*]

Best of luck ww!!! Just a thought... maybe push the weekly weigh in to a day not following one that contains a cheat meal...maybe day prior? $.02

Love the site for that gym!! How intimidating lol

 

[WoNderWoMan25]

Best of luck ww!!! Just a thought... maybe push the weekly weigh in to a day not following one that contains a cheat meal...maybe day prior? $.02

Love the site for that gym!! How intimidating lol

Thanks
I feel good, the momentum is there and I wanna keep going.

The weigh-in is on Mondays on PURPOSE ... If I know I have to do it, it's def. incentive not to cheat too badly.

Gym is awesome, right?! Intimidation factor is definitely there and finally, people who I can admire -- people I can just LOOK AT and be MOTIVATED by.

 

[*Bunny*]

Thanks
I feel good, the momentum is there and I wanna keep going.

The weigh-in is on Mondays on PURPOSE ... If I know I have to do it, it's def. incentive not to cheat too badly.

Gym is awesome, right?! Intimidation factor is definitely there and finally, people who I can admire -- people I can just LOOK AT and be MOTIVATED by.

Agree 100% with everything you just posted! LOVE the weigh in post cheat for sho!!! Hmm maybe I should to that lol

 

[WoNderWoMan25]

MONDAY NOV 6 ~ FOOD & TRAINING
FOOD: Low(er) Carb Day
TRAINING: Cardio, Legs​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​

Cardio Workout
30 minutes treadmill - Planned on alternating a brisk walk on incline with some jogging. After my second two-minute interval, I wondered why the old man next to me was looking to me strangely. Probably because as I was jogging I was also holding my boobs. Apparently, it's too soon to jog, even doubling up with two bras. It's different than jumping rope or stairs... I ended up with:

30 minutes treadmill, alternating 3.8 MPH on 5 incline with 3.5 on 10 incline
HR RANGE: 150s
CALS BURNED: 268

15 minutes Cybex elliptical - pretty intense~
Interval program on 10 (highest level)
HR RANGE: 160s-170s
CALS BURNED: 204

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Meal 1 @ 7:30 AM
30 gram vanilla whey
1/3 cup pumpkin
4 oz skim milk, ice
Coffee with splenda

Meal 2 @ 10:30 AM
1/3 cup steel cut oats, cinn and sprinkle of stevia
5 hard boiled egg whites
Coffee, rest of packet of stevia

Meal 3 @ 1 or 1:30 PM
4 oz chix breast with Salt Free McCormick's
1/2 cup green beans

Meal 4 @ 4 or 4:30 PM
4 oz chix breast with Salt Free McCormick's
1/2 cup green beans

Workout - Legs (quad focus) Calves Abs

Meal 5 @ 7 or 7:30 PM
2 Boca Burgers
1 - 2 Cups Broccoli

Optional Meal 6 around 10 PM
Whey Shake w/water

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Water Total * Shooting for 2-liters+ *
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Low(er) Carb Day Totals: 1149 Calories
Fat: 26g @ 22%
Carbs: 60 @ 14%
Protein: 168 @ 64%
(not including M6)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

[badgergrl]

mmmm more pumkin. sounds good. tis the season

 

[Roonytunes]

Meal 1 @ 7:30 AM
30 gram vanilla whey
1/3 cup pumpkin
4 oz skim milk, ice
Coffee with splenda

Did you mix this all together to make a smoothie? As in the pumpkin was in your coffee??? I have never even thought about this, but sure is the season to do it! Sounds yummy

 

[WoNderWoMan25]

Did you mix this all together to make a smoothie? As in the pumpkin was in your coffee??? I have never even thought about this, but sure is the season to do it! Sounds yummy

LOL - No, the coffee was seperate (I was thinking about how that looked).

BUT - I *did* see that Starbucks has a pumpkin spice late, so it could be interesting if I did mix it all up. Would you use vanilla whey?

Eggnog.... My mom used to make french toast with eggnog...

 

[Roonytunes]

LOL - No, the coffee was seperate (I was thinking about how that looked).

BUT - I *did* see that Starbucks has a pumpkin spice late, so it could be interesting if I did mix it all up. Would you use vanilla whey?

See, that Starbucks pumpkin spice latte was exactly what I was thinking! Hmm, could be an idea worth trying and yes, I'd say vanilla whey would probably be most appropriate....unless you have some cinnamon or coconut flavored option lying around. Or better yet throw in some of that rich rtd vanilla creme muscle milk & I bet it would be really yummy!

 

[FFQuads]

MONDAY NOV 6 ~ FOOD & TRAINING
FOOD: Low(er) Carb Day
TRAINING: Cardio, Legs​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​

Cardio Workout
30 minutes treadmill - Planned on alternating a brisk walk on incline with some jogging. After my second two-minute interval, I wondered why the old man next to me was looking to me strangely. Probably because as I was jogging I was also holding my boobs. Apparently, it's too soon to jog, even doubling up with two bras. It's different than jumping rope or stairs... I ended up with:

30 minutes treadmill, alternating 3.8 MPH on 5 incline with 3.5 on 10 incline
HR RANGE: 150s
CALS BURNED: 268

15 minutes Cybex elliptical - pretty intense~
Interval program on 10 (highest level)
HR RANGE: 160s-170s
CALS BURNED: 204

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Meal 1 @ 7:30 AM
30 gram vanilla whey
1/3 cup pumpkin
4 oz skim milk, ice
Coffee with splenda

Meal 2 @ 10:30 AM
1/3 cup steel cut oats, cinn and sprinkle of stevia
5 hard boiled egg whites
Coffee, rest of packet of stevia

Meal 3 @ 1 or 1:30 PM
4 oz chix breast with Salt Free McCormick's
1/2 cup green beans

Meal 4 @ 4 or 4:30 PM
4 oz chix breast with Salt Free McCormick's
1/2 cup green beans

Workout - Legs (quad focus) Calves Abs

Meal 5 @ 7 or 7:30 PM
2 Boca Burgers
1 - 2 Cups Broccoli

Optional Meal 6 around 10 PM
Whey Shake w/water

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Water Total * Shooting for 2-liters+ *
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Low(er) Carb Day Totals: 1149 Calories
Fat: 26g @ 22%
Carbs: 60 @ 14%
Protein: 168 @ 64%
(not including M6)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Try no top and Duck tape your boobs really well. This should fix the problem....

 

[*Bunny*]

You gotta do what you gotta do, I bet he wanted to hold em for ya and was trying to figure out how that would ever be possible

 

[ck2006]

I hope it didn't hurt to run???

 

[WoNderWoMan25]

I said that last night, there was nothing on except for How not to decorate but it was on at 11:00.

Re- Television on Tuesday nights. Have you ever watched 'House'? I have a few times, saw the previews this morning. Tonights episode features a big guy dying of obesity.

I hope it didn't hurt to run???

Yup, it hurt to run. Sucks... Jogging is the one big thing that cuts the weight off of me. I'm going to sick with walking, jumping rope, the stairs at the stadium, and the elliptical for awhile. My next appt with the doc is the 22nd. I want to see what he says...

 

[WoNderWoMan25]

Try no top and Duck tape your boobs really well. This should fix the problem....

Wow - I am SERIOUSLY sore this morning. No PWO Cardio, but will walk 30 min on lunch.

I'm not nixing the duck tape idea, but just the thought of peeling it off... Ouch!!

 

[ck2006]

Re- Television on Tuesday nights. Have you ever watched 'House'? I have a few times, saw the previews this morning. Tonights episode features a big guy dying of obesity.


Yup, it hurt to run. Sucks... Jogging is the one big thing that cuts the weight off of me. I'm going to sick with walking, jumping rope, the stairs at the stadium, and the elliptical for awhile. My next appt with the doc is the 22nd. I want to see what he says...

probably best to wait and see, you don't want to damage the goods

 

[treilin]

probably best to wait and see, you don't want to damage the goods

How many days post surgery are you now?!?! I could see how running could cause issues...Not that I personally have ever had this issue

 

[*Bunny*]

Wow - I am SERIOUSLY sore this morning. No PWO Cardio, but will walk 30 min on lunch.

I'm not nixing the duck tape idea, but just the thought of peeling it off... Ouch!!

No matter when Im small or large (Barely a B when sub 10% and full C like now) I cannot stand the slightest movement up there when I'm doing certain types of cardio. My point, I experimented until I found something that felt secure. I got a few racerbacks bras, not sports bras, but a regular bra, not sure if they were very sexy or body by, but I think they had a little padding which did make them look bigger (yay) BUT secured me the way I prefer. I would wear the racerback UNDER the sports bra, and even if it looked like one large speed bump I was very comfortable and could care less what others thought as long as I felt good. Helped greatly with sprinting during the bulking days. Just something I found that worked for training as well as during photo shoots when I was 'lacking' in that area.

 

[WoNderWoMan25]

Leg Workout

• SQUATS - So frustrated here. Can't figure out where I should be!! Weight is all over the place-
Warm up with bar + 50 lb x 12
Bar + 70 lbs x 10
Bar + 90 lbs x 10
Bar + 140 lb x 6 - cheated on the last one

• Sit-ups - 5 SETS
20 / 30 / 40 / 30 / 20

• PLATE LOADED LEG EXT -
45 lb x 16
55 lb x 15
65 lb x 15

• CALF RAISES on stairs -
Bodyweight x 40
Bodyweight x 40
Bodyweight x 45

• LEG PRESS -
270 lb x 12
270 lb x 11
360 lb x 6
360 lb x 5

• Oblique CRUNCHES - 4 sets
15 each side / 20 each side / 15 each side / 15 each side

Meal 5 ~ DINNER ~ Was gonna add some marinara sauce & parm cheese to my boca burgers but I freakin' broke a nail opening the cheese container so I said frig it ~ took it as a sign not to eat it.

Meal 6 ~ Was hungry as I figured I'd be - Whey with 1/2 cup skim milk

 

[WoNderWoMan25]

TUES NOV 7 ~ FOOD & TRAINING
FOOD: Low(er) Carb Day
TRAINING: AM - Arms, AFTERNOON - Cardio​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​

Arm Workout - 6:15 AM
• Standing DB Curls –
Warm up w/15 lb x 12 each arm: TW 30 lbs
17.5 lb x 14: TW 35
20.0 lb x 12: TW 40
22.5 lb x 9: TW 45

• Seated Incline DB Tricep Ext –
12 lb x 15: TW 24
12 lb x 16: TW 24
15 lb x 16: TW 30

• Barbell curls – This is were I feel so freakin' weak!
30 lb x 16
45 lb x 10
45 lb x 9.5

• Tricep Cable –
40 lb x 20 <too lite>
50 lb x 15
50 lb x 14

• Bicep Cable w/rope –
30 lb x 20
40 lb x 15
40 lb x 15


30 minutes brisk walking on lunch break


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Meal 1 @ 7:30 AM
30 gram vanilla whey
1/3 cup pumpkin
4 oz skim milk, ice

Meal 2 @ 11:30 AM or 12 PM
4 oz chix breast with Salt Free McCormick's
Tbsp or two or marinara sauce & sprinkle of parm. cheese
1 cup green beans

Meal 3 @ 3 or 3:30 PM
Can Tuna, tbsp Nayonaise
Celery & Onion
1 cup romaine lettuce

Meal 4 @ 7 or 7:30 PM
4 oz chix breast with Salt Free McCormick's
1-2 cup winter mix veggies (broccoli/cauliflower)

Meal 5 @ 9:30 or 10 PM
1/2 cup cottage cheese or
Whey shake w/water or skim

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Water Total * 1-liter down, 2+ to go *
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Low(er) Carb Day Totals: 1345 Calories
Fat: 28g @ 20%
Carbs: 47 @ 12%
Protein: 220 @ 68%
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

[ck2006]

Leg Workout

• SQUATS - So frustrated here. Can't figure out where I should be!! Weight is all over the place-
Warm up with bar + 50 lb x 12
Bar + 70 lbs x 10
Bar + 90 lbs x 10
Bar + 140 lb x x 6 - cheated on the last one

• Sit-ups - 5 SETS
20 / 30 / 40 / 30 / 20

• PLATE LOADED LEG EXT -
45 lb x 16
55 lb x 15
65 lb x 15

• CALF RAISES on stairs -
Bodyweight x 40
Bodyweight x 40
Bodyweight x 45

• LEG PRESS -
270 lb x 12
270 lb x 11
360 lb x 6
360 lb x 65

• Oblique CRUNCHES - 4 sets
15 each side / 20 each side / 15 each side / 15 each side

Meal 5 ~ DINNER ~ Was gonna add some marinara sauce & parm cheese to my boca burgers but I freakin' broke a nail opening the cheese container so I said frig it ~ took it as a sign not to eat it.

Meal 6 ~ Was hungry as I figured I'd be - Whey with 1/2 cup skim milk

with the squats is it because sometimes you can do more and sometimes you have to do less? I find that depending on the order of where I do my squat (beginning or end of workout) what I eat that day or the day before greatly impedes or helps my squats. It it isn't that at all ignore my random thoughtLOL.

 

[*Bunny*]

Nice job WW. Both w/o's ...

CK just my $.02 but I would not do squats at the end of the workout.

 

[ck2006]

Nice job WW. Both w/o's ...

CK just my $.02 but I would not do squats at the end of the workout.

sorry to jack your thread ww, why? I want to make the most of my workouts. My trainer was giving them to me but instead of 4x10 it was only 2x10 front and back at the end,

 

[*Bunny*]

sorry to jack your thread ww, why? I want to make the most of my workouts. My trainer was giving them to me but instead of 4x10 it was only 2x10 front and back at the end,

This is a taxing compound lift you want to make the most out of. I'd imagine having them at the beginning would allow for more progress, esp with strength gains. Think of it like doing cardio before a workout, takes some of the OOFP out of you. I know bigg T frequents here... maybe he can elaborate a bit more.

 

[WoNderWoMan25]

Hi - I want T to speak to this, but I think it's a compound lift vs. isolation lift thing... The squat this a compound lift - It targets multiple muscles. It's harder to do so do it first? It also makes you stronger, it stresses the muscles more... which means you accomplish more in less time?

 

[WoNderWoMan25]

Ok, I thought about this more... What about pre-exhaust supersetting?? When I worked with a trainer, I think I was doing something similar to what CK mentioned. Meaning - Do a set of an isolation exercise then right into a set of a compound exercise. I did a lot of this on chest day (when I had a chest day).

 

[FFQuads]

Hi - I want T to speak to this, but I think it's a compound lift vs. isolation lift thing... The squat this a compound lift - It targets multiple muscles. It's harder to do so do it first? It also makes you stronger, it stresses the muscles more... which means you accomplish more in less time?

Agree...

 

[BiggT]

I'll give my 2 cents.....but only cause I was invited to do so, lol

The way to develop muscle is to train it progressively. This concept is clouded in modern "bodybuilding" literature. "Trainers" advocate all sorts of crap, and the magazines publish all sorts of crap, for somebody either natural or not living on obscene doses of drugs, the most efficient way to build muscle is by training compound lifts in a progressive fashion.

I could write a 10 page post on this, but I will try to get to my point and if anybody has any questions, I'll try to elaborate.

When you squat and work up to 200x8, then the next week you work up to 205x8, and 210x8 the next, that is progress. Training is quantifiable, and if you're eating for your goals, you'll like what you see. If you squat 200x8 one week, 135x15 the next, 225x4 the next, you're all over the place and haven't really progressed with anything......that's my problem with the 'shotgun' approach and training soley for soreness/pump. That is also why most gym goers are plateaued and frustrated and why we have so many 6' guys on the anabolic board who weigh a whole, whopping 175lbs and are plateaued despite 'perfect training for years'.

That being said, my advice is to squat and squat first, train it progressively and eat for your goals. Getting better at squats grows muscle.....making something harder than it has to be (supersets, super slow reps, pre-exhausting, etc etc) is an inefficient waste of time. Look at it this way......which girl will have more developed legs? The one who squats 135x10 or the one who can only squat 45x10.....I hope everyone said the 135x10 girl. Now.....does squatting 45x10 build any muscle?? no....Does squatting 45x10 on a pair of ice skates while drunk make it harder? Yes....does it being harder build any more muscle? NOOOOO......so, just train the big stuff first and get better at it, it really is that simple.

 

[FFQuads]

Ok, I thought about this more... What about pre-exhaust supersetting?? When I worked with a trainer, I think I was doing something similar to what CK mentioned. Meaning - Do a set of an isolation exercise then right into a set of a compound exercise. I did a lot of this on chest day (when I had a chest day).

I would stay away from this while squating. It is just to easy to hurt yourself when your pre-exhausted and squating.

 

[ck2006]

I'll give my 2 cents.....but only cause I was invited to do so, lol

The way to develop muscle is to train it progressively. This concept is clouded in modern "bodybuilding" literature. "Trainers" advocate all sorts of crap, and the magazines publish all sorts of crap, for somebody either natural or not living on obscene doses of drugs, the most efficient way to build muscle is by training compound lifts in a progressive fashion.

I could write a 10 page post on this, but I will try to get to my point and if anybody has any questions, I'll try to elaborate.

When you squat and work up to 200x8, then the next week you work up to 205x8, and 210x8 the next, that is progress. Training is quantifiable, and if you're eating for your goals, you'll like what you see. If you squat 200x8 one week, 135x15 the next, 225x4 the next, you're all over the place and haven't really progressed with anything......that's my problem with the 'shotgun' approach and training soley for soreness/pump. That is also why most gym goers are plateaued and frustrated and why we have so many 6' guys on the anabolic board who weigh a whole, whopping 175lbs and are plateaued despite 'perfect training for years'.

That being said, my advice is to squat and squat first, train it progressively and eat for your goals. Getting better at squats grows muscle.....making something harder than it has to be (supersets, super slow reps, pre-exhausting, etc etc) is an inefficient waste of time. Look at it this way......which girl will have more developed legs? The one who squats 135x10 or the one who can only squat 45x10.....I hope everyone said the 135x10 girl. Now.....does squatting 45x10 build any muscle?? no....Does squatting 45x10 on a pair of ice skates while drunk make it harder? Yes....does it being harder build any more muscle? NOOOOO......so, just train the big stuff first and get better at it, it really is that simple.

LOL... you just decribed me!! hee hee I am all over the place with all my weights on every body part All THE TIME the only time I saw increases was while I was bulking for a whole 2 months

Question for you then, I get your point and it is really good, but what does one do then when they have reached as big as they want to get and don't want to be any bigger?

 

[BiggT]

LOL... you just decribed me!! hee hee I am all over the place with all my weights on every body part All THE TIME the only time I saw increases was while I was bulking for a whole 2 months

Question for you then, I get your point and it is really good, but what does one do then when they have reached as big as they want to get and don't want to be any bigger?

Really, despite common myth, size is largely determined by caloric intake. Progressive weight training is the stimulus for hypertrophy. If you don't want to weigh more than, say 150, then eat maintainence calories for that bodyweight. In terms of maintaining the muscle you hold at that weight, you shouldn't use 'light weights' as when the stimulus decreases, so does your body's need to hold on to that muscle. Which is why it is important to make training quantifiable and to measure weekly workload to make sure you apply the same stimulus to your body to hold onto the muscle you have.

 

[ck2006]

Really, despite common myth, size is largely determined by caloric intake. Progressive weight training is the stimulus for hypertrophy. If you don't want to weigh more than, say 150, then eat maintainence calories for that bodyweight. In terms of maintaining the muscle you hold at that weight, you shouldn't use 'light weights' as when the stimulus decreases, so does your body's need to hold on to that muscle. Which is why it is important to make training quantifiable and to measure weekly workload to make sure you apply the same stimulus to your body to hold onto the muscle you have.

Ohhhh, but then I am 150 pounds and I don't want to be 150 pounds. however I want to keep my muscle, is it possible, I know I may lose some but will I loose a lot?

sorry to jack your thread ww, Bigg T if you want you can reply in my log?

 

[BiggT]

Ohhhh, but then I am 150 pounds and I don't want to be 150 pounds. however I want to keep my muscle, is it possible, I know I may lose some but will I loose a lot?

sorry to jack your thread ww, Bigg T if you want you can reply in my log?

The best you can do is create a small caloric deficit and SLOWLY drop bodyweight while trying to maintain your strength (you may have to reduce volume a bit). Keep protein intake as high as it ever was, and this is really your best chance to minimize muscle loss, although at some point it's inevitable. The other option is to take copious amounts of anabolics and ancillaries while dieting, lol.

 

[BiggT]

Ok, I thought about this more... What about pre-exhaust supersetting?? When I worked with a trainer, I think I was doing something similar to what CK mentioned. Meaning - Do a set of an isolation exercise then right into a set of a compound exercise. I did a lot of this on chest day (when I had a chest day).

Just wanted to hit this in particular also.....all you're doing is making something hard for no reason. The benefit of squatting for development is progressively getting good at the movement, which progressively increases the stimulus.

All the supersetting with an iso lift does is force you to use less weight when you squat. Like I said before, squatting in a pair of ice skates after a few margaritas would force you to use less weight too, but it in no way is it beneficial to you. (if you're totally untrained, then you will see gains as something is better than nothing, but there comes a point, real quick, that resistance must be increased in progressive fashion).....I guess if you pre-exhausted and still trained progressively it is better than the shotgun "just get sore and pumped and cross my fingers' approach, but it is inefficient because it isn't the simplest way from A to B......the girl squatting 135x10 will have more development than the girl squatting 45x10, no matter if the 45x10 girl is doing the squats tired, on a swiss ball, drunk, or on a tramploine.

 

[WoNderWoMan25]

Ohhhh, but then I am 150 pounds and I don't want to be 150 pounds. however I want to keep my muscle, is it possible, I know I may lose some but will I loose a lot?

sorry to jack your thread ww, Bigg T if you want you can reply in my log?

Don't worry about jacking... this is good stuff

We BiggT and I love your examples & visuals.

I think my problem is that really just don't know how much weight I can squat right now. I don't know how many plates to pile on & how many reps to do. Probably the bottom line here is that I am stronger than I think I am??

Going back to your original post - The order of where I do my squat *would* affect me, but I only squat at the beginning of a workout. I could factor in what I eat that day... or the day before but I am carb loading the day/night before a leg workout.

 

[BiggT]

Don't worry about jacking... this is good stuff

We BiggT and I love your examples & visuals.

I think my problem is that really just don't know how much weight I can squat right now. I don't know how many plates to pile on & how many reps to do. Probably the bottom line here is that I am stronger than I think I am??

Going back to your original post - The order of where I do my squat *would* affect me, but I only squat at the beginning of a workout. I could factor in what I eat that day... or the day before but I am carb loading the day/night before a leg workout.

To make weight-selection a non-issue, don't worry about failure or 'perceived' effort, that stuff is abstract, subject to influence by too many factors, and unreliable. Start out with a weight that allows you to make all of your sets/reps unassisted and with a little left in the tank, then gradually add 5-10 lbs weekly (keeping the same number of sets/reps and telling your spotter to stay the hell away because the rep doesn't count if they touch the bar and then you'll have to kill them, lol)....over the course of several weeks the top set will get harder and harder and you'll be subjecting the body to increasing loads and stimulating growth. You'll stall eventually, at which point you can reset the weights back a few weeks, use a different rep range, or even substitute exercises.....but the most important thing is that you get better. If you can just simply add weight ot the bar at every workout, do it, milk it for all it's worth......makes changes out of necessity, not simply for the sake of 'switching it up'. If you squat 185x6 today and 205x6 in a year, you got better......if you squat 185x6 today and after all sorts of different routines and programs and 'advanced' methods, you still squat 185x6 in a year, then you need to bash your trainer across the face with an EZ Curl bar and ask for a refund, lol.

 

[WoNderWoMan25]

So what you're saying is that Bunny has already taken your advice. Basically - stop with the 'fluff' - using the squat rack for barbell curls - and focus on the basic compound lifts which will help you increase strength (and/or increase size/build muscle dependant on your caloric intake).

The compound lifts are proven ... for your entire body even if you aren't curling in the squat rack, heheheh. So if I'm right here - Just do what you do - you are saying stick to the squats and the dead lifts, and then the push/pull stuff like bent over rows, bench press, etc etc... Train progressively, yes. I just have to figure out where to start.

 

[WoNderWoMan25]

To make weight-selection a non-issue, don't worry about failure or 'perceived' effort, that stuff is abstract, subject to influence by too many factors, and unreliable. Start out with a weight that allows you to make all of your sets/reps unassisted and with a little left in the tank, then gradually add 5-10 lbs weekly (keeping the same number of sets/reps and telling your spotter to stay the hell away because the rep doesn't count if they touch the bar and then you'll have to kill them, lol)....over the course of several weeks the top set will get harder and harder and you'll be subjecting the body to increasing loads and stimulating growth. You'll stall eventually, at which point you can reset the weights back a few weeks, use a different rep range, or even substitute exercises.....but the most important thing is that you get better. If you can just simply add weight ot the bar at every workout, do it, milk it for all it's worth......makes changes out of necessity, not simply for the sake of 'switching it up'. If you squat 185x6 today and 205x6 in a year, you got better......if you squat 185x6 today and after all sorts of different routines and programs and 'advanced' methods, you still squat 185x6 in a year, then you need to bash your trainer across the face with an EZ Curl bar and ask for a refund, lol.

Ok - We were posting at the same time. This answers my question above ^^^^

 

[BiggT]

The bulk of your routine should be based on progressively getting good at lifts that provide a big stimulus. You can do fluff, but not as the focal point of a routine and not at the expense of hat really counts. Even in terms of 'fluff'.....train it in a progressive, consistent fashion. It can add stimulus and serve a purpose......my problem isn't really with what I consider fluff, but rather the shotgun approach that people take with it.

The most important is to train progressively, make training quantifiable.

Don't use the shotgun approach where you throw everything plus the kitchen sink in your routine, change it every day, train to simply destroy yourself and get sore, then cross your fingers and hope for the best.

 

[FFQuads]

The bulk of your routine should be based on progressively getting good at lifts that provide a big stimulus. You can do fluff, but not as the focal point of a routine and not at the expense of hat really counts. Even in terms of 'fluff'.....train it in a progressive, consistent fashion. It can add stimulus and serve a purpose......my problem isn't really with what I consider fluff, but rather the shotgun approach that people take with it.

The most important is to train progressively, make training quantifiable.

Don't use the shotgun approach where you throw everything plus the kitchen sink in your routine, change it every day, train to simply destroy yourself and get sore, then cross your fingers and hope for the best.

You must spread some Karma around before giving it to BiggT again.

 

[WoNderWoMan25]

So this is breaking news?! This is really what our world has come to?!

-----Original Message-----
From: [email protected] [mailto:[email protected]]
Sent: Tuesday, November 07, 2006 4:09 PM
To: [email protected]
Subject: CNN Breaking News

-- Britney Spears files for divorce from her husband Kevin Federline, citing irreconcilable differences.

 

[BiggT]

On CNN no less, lol.....not that I was ever a Britney Spears fan, but I can't blame her one bit, lol.

 

[WoNderWoMan25]

On CNN no less, lol.....not that I was ever a Britney Spears fan, but I can't blame her one bit, lol.

Even worse - This is the news from CNN on Election Day. And it was the 2nd thing they talked about on the Today Show this morning - the first was a brief mention of the elections yesterday.

Happy Hump Day

 

[WoNderWoMan25]

WED NOV 8 ~ FOOD & TRAINING
FOOD: Low(er) Carb Day
TRAINING: Cardio

HAPPY HUMP!​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
AM Cardio Workout
Woke up around 3 AM with a nasty headache.
I took some Aleve and reset the alarm clock for 8 AM to get to work by 9...
Made it by 9:05 even with all of the retards driving in this rain...
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1 @ 7:30 AM
6 scrambled egg whites with green pepper and onion
70 Calorie whole wheat wrap
Sugar Free Ketchup
Coffee w/Stevia and FF Creamer

Meal 2 @ 10:30 AM
30 gram vanilla whey
1/3 cup pumpkin
water and ice
More Coffee

Meal 3 @ 1 or 1:30 PM
One Boca Burger
1/2 cup green beans
Got celery to munch on

Meal 4 @ 4 or 4:30 PM
One Boca Burger
1/2 cup green beans

Workout - 45-60 Min Cardio

Meal 5 @ 7 or 7:30 PM
4-8 oz chix breast
1 Cup Broccoli w/garlic pepper

Meal 6 @ 9:30 or 10 PM
1/2 cup low fat cottage cheest
1 Cup Broccoli or Cauliflower w/garlic
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Water Total * 3-liters+ *
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Last Low(er) Carb Day: 1258 Calories
Fat: 26g @ 20%
Carbs: 76 @ 15%
Protein: 183 @ 64%
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

[WoNderWoMan25]

Yucky headache today. Not sure if it's the lower carbs or the weather or what. Bought the five dozen package of eggs at Sam's Club. I hard-boiled two dozen and scrambled some egg whites this morning. Not sure what to do w/the rest.... But- struck GOLD- found fresh boneless chicken breasts there (not frozen stuff w/preservatives or added sodium). My restaurant gf told me to talk to the butcher there about buying a case of it - So it's four 10-lb bags to a case for ONLY $42.00. I just had to package it all up and trim the little bit of skin that there was off... That part took FOREVER but it was such a good deal .... I get excited about this stuff, lol. So, I will attempt to eat 40 pounds of chicken between now & January when I move!!

 

[WoNderWoMan25]

How many days post surgery are you now?!?! I could see how running could cause issues...Not that I personally have ever had this issue

I am weeks/months post-surgery... About ten weeks if I am calculating right.

I think I just need to experiment w/bras a bit more. I like Bunny's suggestion and I don't know why I haven't tried it yet - as this is *exactly* what I did BEFORE my surgery. I guess I will test... I just don't want any extra padding in the bra which might be my problem. And anywhere outside of VS it is really hard to find my size.

Also, I can already see myself doing jumping jacks in the fitting room or running up and down the isles in VS trying them out

 

[*Bunny*]

I am weeks/months post-surgery... About ten weeks if I am calculating right.

I think I just need to experiment w/bras a bit more. I like Bunny's suggestion and I don't know why I haven't tried it yet - as this is *exactly* what I did BEFORE my surgery. I guess I will test... I just don't want any extra padding in the bra which might be my problem. And anywhere outside of VS it is really hard to find my size.

Also, I can already see myself doing jumping jacks in the fitting room or running up and down the isles in VS trying them out

LOL SO do it! I hear you on the padding, BUT the padding acutally HELPS with the support and leaves less bounce.. you may find lightly lined or somethign but sure, try out different ones lol. I am laughing at the idea but you should see what I do when Im going to drop some $$ on a nice bed lol.

Hope your headache feels better. I had a lump in my throat that will NOT go away.. ugh...

 

[*Bunny*]

You finally working today!? How goes ww?

 

[ck2006]

I am weeks/months post-surgery... About ten weeks if I am calculating right.

I think I just need to experiment w/bras a bit more. I like Bunny's suggestion and I don't know why I haven't tried it yet - as this is *exactly* what I did BEFORE my surgery. I guess I will test... I just don't want any extra padding in the bra which might be my problem. And anywhere outside of VS it is really hard to find my size.

Also, I can already see myself doing jumping jacks in the fitting room or running up and down the isles in VS trying them out

LMAO, I hope your headache is better

 

[badgergrl]

Oh! I didn't know you got your boobs done WW! How do you like em?

 

[*Bunny*]

I hope the low carb monster didn't get her Have a great weekend gf.

 

[WoNderWoMan25]

THURS NOV 9 ~ FOOD & TRAINING
FOOD: Modterate Carb Day
TRAINING: AM - Shoulders, Back​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back is weeeeeaaaakkk... worked on getting in a good stretch.
• DB Shoulder Press--
Warm up w/17.5 lb x 12: TW 35 lbs
20.0 lb x 12: TW 40
22.5 lb x 9: TW 45
25 lb x 8: TW 50

• DB Shrugs –
17.5 lb x 20
20.0 lb x 20
22.5 lb x 20
25 lb x 20

• BB Upright rows - did these on the smith machine to focus on form - my BACK not my traps or anything else...
bar x 16
bar + 10 x 15
bar + 10 x 16
bar + 20 x 10

• Assisted Chin-ups w/lots of assistance - focusing on lats and bis
x 8
x 10
x 12

• Reverse Fly/Rear Delts on Pec Dec – got in a good stretch, farther than I've gone post-op
plate 4 x 16
plate 4 x 12
plate 5 x 12


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Meal 1 @ 7:30 AM
30 gram vanilla whey
1/3 cup pumpkin
4 oz skim milk, ice


Meal 2 @ 12 PM - Was stuck at the dealership FOREVER waiting for an oil change. Starving and getting a headache. Made the guys let me walk through the garage to dig out a 100 Calorie Pria bar and 1 oz nuts.

Meal 3 @ 3 or 3:30 PM
HAPPY CHRISTMAS RADIO CHARITY EVENT
4 oz veggie chilli
two slices roast beef on one slice rye bread

Meal 4 @ 7 PM

Break from my tattoo - 1 oz nuts

Meal 5 @ 9:30 or 10 PM

4 oz chix breast with Salt Free McCormick's
Tbsp or two or marinara sauce & sprinkle of parm. cheese
1 cup green beans

 

[WoNderWoMan25]

LOL SO do it! I hear you on the padding, BUT the padding acutally HELPS with the support and leaves less bounce.. you may find lightly lined or somethign but sure, try out different ones lol. I am laughing at the idea but you should see what I do when Im going to drop some $$ on a nice bed lol.

Hope your headache feels better. I had a lump in my throat that will NOT go away.. ugh...

I did this today!!! The padding helps so much - Walking to the stadium, ran a mile, did a bunch of step-ups, hop-ups and other stair work. Plus one-leg squats and reverse lunges for roundage.

Thanks for checking in on me - Yesterday was just a really busy day (despite having the day off of work)!! Are you feeling better yet?

 

[WoNderWoMan25]

Oh! I didn't know you got your boobs done WW! How do you like em?

I **love** 'em!! But, that is why I am out of shape, lol

When I was at the gym yesterday, I noticed that the shoulders and biceps were looking much more defined... muscle memory, thank goodness. I really wanted to step on the scale, but I have committed to once a week only, so I will wait for Monday.

LMAO, I hope your headache is better

Thanks - I didn't test yet, I hope to go this weekend. Used a regular bra I had w/padding and a sports bra. It helped and I did jog a mile today w/out much bounce. Have a great weekend!

 

[WoNderWoMan25]

$1000??!!! That is awesome!!! Love both costume ideas - and me thinks you absolutely have to post pics now

Hey there, I finally have two for you! They are of my 'sex kitten' night. In the pictures, I have my ears on, but I took my whiskers off - They attached to the underside of my nose and looked cute, but they didn't feel cute. It actually felt like I had a booger or something,

http://i10.tinypic.com/43w9swl.jpg

http://i15.tinypic.com/4e0wfw3.jpg

 

[WoNderWoMan25]

MONDAY NOV 13 ~ FOOD & TRAINING
FOOD: Low(er) Carb Day
TRAINING: Cardio, Legs
WORK: Three days left​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
No AM Cardio Workout, Planned for PM
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1 @ 7:30 AM
30 gram vanilla whey
1/3 cup pumpkin
4 oz skim milk, ice

Coffee with splenda and eggnog

Meal 2 @ 10:30 AM
5 hard boiled egg whites

Meal 3 @ 1 or 1:30 PM
TBD - Office Potluck (I brought a 5-lb veggie tray)

Meal 4 @ 4 or 4:30 PM
TBD - I have two boca burgers and
1/2 cup green beans in fridge

Workout - Legs Calves Abs - Cardio

Meal 5 @ 7 or 7:30 PM
6-8 oz chix breast
w/1 - 2 Cups California Blend (broccoli, cauliflower, carrots)

Optional Meal 6 around 10 PM
Whey Shake w/water
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Water Total * Shooting for 4-liters+ *
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Low(er) Carb Day Totals: TBD Calories
Fat:
Carbs:
Protein:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

[WoNderWoMan25]

Makeup for $1.00 ( Bloomingdale's on-line, new line )

http://www.eyeslipsface.com/

Most of the makeup is $1.00. Shipping is $7. They are backed up because of demand so it'll take 3 - 5 weeks to come but its so inexpensive!

 

[Roonytunes]

Makeup for $1.00 ( Bloomingdale's on-line, new line )

http://www.eyeslipsface.com/

Most of the makeup is $1.00. Shipping is $7. They are backed up because of demand so it'll take 3 - 5 weeks to come but its so inexpensive!

Too funny! I was just looking at the ELF shimmer this Saturday in NYC. My friend claims it gives her the J Lo glowy look and really likes it.

 

[WoNderWoMan25]

Too funny! I was just looking at the ELF shimmer this Saturday in NYC. My friend claims it gives her the J Lo glowy look and really likes it.

Nice! I ordered some for myself and some other stuff for Christmas & Stocking Stuffers. I have a feeling that the make-up is probably trial sized, but if the brushes are good quality, it's worth the $7 shipping.

 

[Roonytunes]

Nice! I ordered some for myself and some other stuff for Christmas & Stocking Stuffers. I have a feeling that the make-up is probably trial sized, but if the brushes are good quality, it's worth the $7 shipping.

Yes, the shimmer wash tube was tiny, but you only need a drop anyway to get that flushed look as opposed to looking all greasy and oiled up.

Just caught the pics you posted...cuuute, but no fuller-length ones where we can see the actual catsuit??

 

[ck2006]

Cute costume!!! How much do you lower your carbs on your lower carb days?

 

[WoNderWoMan25]

Cute costume!!! How much do you lower your carbs on your lower carb days?

For me, lower carb days usually = lower calories days with 50-60g carbs. Most days I sneak in a 1/3 cup oats (in pumpkin pancakes ) or a whole wheat wrap or even an apple. I eat carbs earlier on in the day so I burn them off but if I feel like I need them later in the day for energy/hunger pangs, I will add it in. The rest of the carbs come from fibrous veggies. Also what's in my skim milk or cottage cheese. My last lower carb that I posted was WED NOV 8 = 1258 Calories with carbs making up 15% at 76g... On the higher side for a low day if that makes sense. The day before that was 1345 Calories with only 47g carbs. Fat: 28g and Protein: 220.

 

[ck2006]

For me, lower carb days usually = lower calories days with 50-60g carbs. Most days I sneak in a 1/3 cup oats (in pumpkin pancakes ) or a whole wheat wrap or even an apple. I eat carbs earlier on in the day so I burn them off but if I feel like I need them later in the day for energy/hunger pangs, I will add it in. The rest of the carbs come from fibrous veggies. Also what's in my skim milk or cottage cheese. My last lower carb that I posted was WED NOV 8 = 1258 Calories with carbs making up 15% at 76g... On the higher side for a low day if that makes sense. The day before that was 1345 Calories with only 47g carbs. Fat: 28g and Protein: 220.

Thanks

 

[al420]

Hey there, I finally have two for you! They are of my 'sex kitten' night. In the pictures, I have my ears on, but I took my whiskers off - They attached to the underside of my nose and looked cute, but they didn't feel cute. It actually felt like I had a booger or something,

http://i10.tinypic.com/43w9swl.jpg

http://i15.tinypic.com/4e0wfw3.jpg

Love the new boobs!

 

[mm107]

Hey there, I finally have two for you! They are of my 'sex kitten' night. In the pictures, I have my ears on, but I took my whiskers off - They attached to the underside of my nose and looked cute, but they didn't feel cute. It actually felt like I had a booger or something,

http://i10.tinypic.com/43w9swl.jpg

http://i15.tinypic.com/4e0wfw3.jpg

GOd you are Sexy.

Oh yea! Just got done reading and since you have been killing it at the gym you have been hit by....

did i mention how hot you were =]

 

[BiggT]

You look hot as hell......it's also good news for me that you like big guys with dark hair, lol.

 

[WoNderWoMan25]

MON NOV 13 ~ TRAINING ​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~​

• Reverse Lunges while waiting for squat rack–
With 5 lb DBs x 16 each leg
With 8 lb DBs x 16 each leg

• SQUATS (after much debate - this is what I settled on - gotta love the 2.5 pound plates)
bar + 75 x 12
bar + 95 x 12
bar + 125 x 8
bar + 125 x 7.5
bar + 145 x 5

Last week was:

• SQUATS - So frustrated here. Can't figure out where I should be!! Weight is all over the place-
Warm up with bar + 50 lb x 12
Bar + 70 lbs x 10
Bar + 90 lbs x 10
Bar + 140 lb x x 6 - cheated on the last one

• More Reverse Lunges –
With 10 lb DBs x 16 each leg
With 12 lb DBs x 15 each leg

• Standing Calf Raises – Added weight, had been doing body weight only - burn, baby, burn
20 lb x 40
24 lb x 40 (lost my balance on # 32, continued with eight more...)
24 lb x 40

• SL DL–
70 lb x 14
80 lb x 12
80 lb x 12
(last time was 60, 70, 80)

• Swiss Ball Leg Curls – These were ridiculously tough - lotsa core strength needed and I also felt it in my hammies
x 16
x 15
x 15

• Weighted Swiss Ball Crunches -- weight behind my head - good stretch - figure this is one way to get used to weight behind my head because so far the boobage does not like it.
5 lb x 20
5 lb x 15
5 lb x 15

 

[BiggT]

Nice job on the squats.....just leave a rep or 2 or even 3 in the tank, add weight the next week and repeat.

 

[WoNderWoMan25]

Love the new boobs!

Ha - Thanks, me too! Esp. now that I figured out how to strap 'em in and go jogging!

Oh yea! Just got done reading and since you have been killing it at the gym you have been hit by....

http://i23.photobucket.com/albums/b377/mm107/KTS.jpg

did i mention how hot you were =]

Yeay, thanks! I was waiting for you... Did you see my kick @$$ leg night too? With my 2.5 pound plates?

 

[WoNderWoMan25]

You look hot as hell......it's also good news for me that you like big guys with dark hair, lol.

Yes yes.... we all know you are 'my type'.... Will you put on the Chippendale outfit and dance though?

 

[WoNderWoMan25]

Nice job on the squats.....just leave a rep or 2 or even 3 in the tank, add weight the next week and repeat.

So keep adding 5 lbs weekly to the top set keeping the same number of sets/reps? I shouldn't just try for bar + 145 for more than 5?

 

[*Bunny*]

Nice job on the squats.....just leave a rep or 2 or even 3 in the tank, add weight the next week and repeat.

Nice workout WW!! ^^ Agreed with biggt here b/c this is what I've been doing. The PR's will come, the weights will go up. and yes I love the 2.5 lbs plates lol

Remind me, are you hitting front squats on more of a 'quad focus' day?

 

[WoNderWoMan25]

REVISED GOALS AS WE MOVE INTO 2007:

**Wrote these down as I applied heat to my lower back over the weekend. Took a three day break, did a lot of stretching and def. felt better this AM**

1. Weekly Weigh-ins every Monday - NOT chaining myself to the scale
2. Make Sunday's include a cheat MEAL (instead of a cheat DAY) ~ Making fitness and a clean eating lifestyle high on my list of priorities
3. AM CARDIO 3x/week ~ Started this morning
4. Daily logging on EF including posting the results from #1 <eek >
5. Get measured! Body Fat and everything else....

CURRENT STATS:
Age – 26
Weight – tends to vary between 150 and 160 - This morning I know I am holding water <Holy PMS> and I weighed in at 157.5 (more than expected since I am back in my 'skinny' jeans)

I WILL NOT be too obsessed with numbers. I just want to be lean and healthy when I move!! I was told to check out this gym.... http://www.metroflexgym.com/ ..... If you Texans are reading this, opinions/suggestions pls.

Here I go….

UPDATE:

1. No cardio Monday morning so I did not weigh in. I was tempted last night, so I stepped on the scale completly dressed (hoodie sweatshirt and sneakers) and weighed in at 153. Compared to 157.5 last week on a empty tummy almost nekkid & holding water weight. Again - I WILL NOT be too obsessed with numbers.

2. No cheat this past Sunday - I left it for yesterday since I knew potluck was happening. I stuck to salad (no dressing) and one slice each turkey/lean roast beef. Small piece of quiche and a bite sized chocolate chip cookie. Went home and had 1/2 cup of ww pasta w/my chicken and veggies after the gym. So, not horrible, but I am not 100% satisfied either. I could have been a bit more disciplined, esp when I got home. I was kinda pissed that I cooked that pasta, but.... it could have been worse. Not going to beat myself up over it. And I *really* wanted to try that Bailey's Irish Cream Cheese Cake, but I didn't.

3. No cardio last night. I *will* do it tonight, Wed AM and Fri AM = my 3x/week.

4. Check

5. Not yet....

 

[BiggT]

So keep adding 5 lbs weekly to the top set keeping the same number of sets/reps? I shouldn't just try for bar + 145 for more than 5?

I would put more weight on the bar and try for 5 reps.....so 150x5.....the way you said is also progressive training and better than what 98% of commercial gym-goers do. You just need constants so you can tell if you're actually improving or not. I like to add weight because it keeps progress stringing along nicely when you're not working to failure.

BTW.....when you say 145, do you mean 145lbs total, or 45+145, which is 190? If it's 190, give youself credit and post 190, lol.....the bar is a given.

About the Chippendale costume, I'd wear one, but I can make no promises about dancing.

 

[Roonytunes]

UPDATE:2. No cheat this past Sunday - I left it for yesterday since I knew potluck was happening. I stuck to salad (no dressing) and one slice each turkey/lean roast beef. Small piece of quiche and a bite sized chocolate chip cookie. Went home and had 1/2 cup of ww pasta w/my chicken and veggies after the gym. So, not horrible, but I am not 100% satisfied either. I could have been a bit more disciplined, esp when I got home. I was kinda pissed that I cooked that pasta, but.... it could have been worse. Not going to beat myself up over it. And I *really* wanted to try that Bailey's Irish Cream Cheese Cake, but I didn't.

^^^^
Don't beat yourself up! Passing up a slice of cheese cake is an accomplishment. Really, 1/2 a cup of WW pasta is still clean and no comparison at all.

And those lying leg curls on the stability ball are killer. I still haven't mastered the balance to do them properly yet!

 

[WoNderWoMan25]

Nice workout WW!! ^^ Agreed with biggt here b/c this is what I've been doing. The PR's will come, the weights will go up. and yes I love the 2.5 lbs plates lol

Remind me, are you hitting front squats on more of a 'quad focus' day?

Thanks Bunny!! It felt good! Now, it doesn't feel so good, soreness is slowly starting to set in today. I let me tell you how I had to hunt for those 2.5 lb plates in the new place ... The weight room at the Y isn't so organized.

Front squats. Good question. They are awesome for quad development and I was dabbling a bit in the old gym BUT with a trainer - They are still difficult for me to perform and I want to make sure I am balanced and using correct form/technique! Anyway, the trainer showed me two ways to do them- one balancing the bar crossed arm style and then olympic? I do NOT want to get bashed for asking this, but at the new gym (w/out any help) I was thinking of using the smith machine. Thoughts?

Also speaking of front squats - that IFBB show I went to a few weeks ago - In the heavy class, one guy had the most beautiful tear drop shaped quads. Huge. Even when his back was to me, I could see them peaking out. I asked him after pre-judging and he said front squats.

I would put more weight on the bar and try for 5 reps.....so 150x5.....the way you said is also progressive training and better than what 98% of commercial gym-goers do. You just need constants so you can tell if you're actually improving or not. I like to add weight because it keeps progress stringing along nicely when you're not working to failure.

BTW.....when you say 145, do you mean 145lbs total, or 45+145, which is 190? If it's 190, give youself credit and post 190, lol.....the bar is a given.

About the Chippendale costume, I'd wear one, but I can make no promises about dancing.

Ok, I can add weight, as long as I can find those 2.5 pounders, LOL. But - DO YOU KNOW WHAT THIS MEANS??? I *will*hit* that 200 mark soon!!!! I am worried about my legs getting bigger than they already are, but measurements tell me otherwise - I've slimmed down a bit. So keeping my fingers crossed that jeans will eventually be easier to find.

And.... Not funny - You are making me doubt my ability to add numbers in my head. One 45, one 25 and one 2.5 lb plate on each side (mumbling something about ninety and fifty and five more...). So yes, it was 190 total. Right?! LOL

 

[WoNderWoMan25]

^^^^
Don't beat yourself up! Passing up a slice of cheese cake is an accomplishment. Really, 1/2 a cup of WW pasta is still clean and no comparison at all.

And those lying leg curls on the stability ball are killer. I still haven't mastered the balance to do them properly yet!

I know, I know. And I'm not really - It just bugged me because I spent the time to cook it, prepare it, and then eat it. There was quite a bit of time to back out & tell myself that I didn't need it. The cheesecake is haunting me, though!! I didn't get to the gym in the morning for cardio either and didn't do it at night. It all added up. I DO want to get back on the scale tomorrow morning and see what the weight is. 153 was late afternoon fully clothed and I want to redo it 'on empty' in my skivvies.

Definitely on the leg curls - I was alternating them w/the crunches - Good stuff. What size ball are you using? How far away from you is it in the starting position? I start by pushing my hips up so that my body forms a straight line from shoulders to knees - plank position, I guess? Then I pull my heels toward me trying to roll the ball in to touch my butt.

 

[*Bunny*]

Fronts started becoming easier for me to do than back squats, not necessarily weight wise although my PRs were equal (in weight) but form was easier to control for my fronts, after I get warm & stop tipping backwards lol. Backs I tend to Good morning sometimes b/c it's hard for me to keep my back super straight without tipping but I work on it every day I squat.

Fronts : I do not prefer the 'choke' hold, My form mimics the demo on the front squat vid from Gayle Hatch or here http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

As for the Smith, everyone has an opinion. I was too scared to squat at one point so all I used was the smith. I won’t even go there anymore b/c I feel it does not help with my balance issues and allows for me to cheat, where the free standing recruits more ‘everything’.. I’m sure my #’s would be higher on the smith but that’s not what I’m going for. If you want to practice there go for it, Then try to do a few unweighted peeping your form in the mirror… then toss the OLY bar across your shoulders and try some atf to get a feel for where you may wobble, then correct it. If you dump the bar then dump the bar, it’s unweighted. Watch the leaning forward on to your toes, try to drive weight through heel = less strain on knees = less chance for injury.

You can even use those preweighted black weighted bars until you feel comf enough to add some weight. You are STRONG through your legs, you will be able to rock fronts & love them soon enough.

 

[WoNderWoMan25]

TUES NOV 14 ~ FOOD & TRAINING
FOOD: Low(er) Carb Day
TRAINING: Cardio, Maybe Arms
WORK: One day left​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1 @ 7:30 AM
30 gram chocolate whey
4 oz skim milk, ice

Coffee with splenda

Meal 2 @ 10:30 AM
100 Calorie Boca Burger
Celery
Green Tea

Meal 3 @ 2 PM
100 Calorie Boca Burger
1.5 cup green beans
1 tbsp full-fat italian dressing

Meal 4 @ 4 or 5 PM
Not hungry AT ALL right now, but I have
2 cups romaine lettuce w/
a few cherry tomatos
can tuna

Workout - TBD - Cardio

Meal 5 @ 7 or 7:30 PM
6-8 oz chix breast
1-2 cups California Blend - Broccoli, Cauliflower, Carrots

Optional Meal 6 around 10 PM
Whey Shake w/water or skim

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Water Total * 3-liters down already *
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Low(er) Carb Day Totals: 1274 Calories
Fat: 31g @ 24%
Carbs: 61 @ 12%
Protein: 188 @ 64%
(not including M6)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

[BiggT]

On front squats, I use the clean grip (olympic grip). I learned to do them as a way to get carryover to cleans and push presses. If you ever plan on cleaning, then use the clean grip. Also, if you ever plan on doing push presses and ever getting anything from your leg drive, then I'd suggest getting real comfortable with the clean grip. Also, if you want to look cool, use the clean grip, lol.

The crossed-arm grip will yield the same benefits in terms of development though.....but I think of it like this, lol, the crossed-arm grip is like driving an automatic, the clean grip is like driving a stick.......actually, I am just a lifting purist, if you don't plan to ever clean or push press, it doesn't much matter.

As for the Smith....it won't help. Front squats are all about balance and stabalization, the Smith eliminates both of those attributes and makes it impossible to develop them.

My advice is to use the clean grip, it is okay if your fingers come off the bar a little, the bar should be resting across the delts and there should be NO pressure on the wrists. Raise the elbows as high as you can and you'll feel very stable.

 

[*Bunny*]

^ I agree ... The only reason I wanted her to try the smith was for her to compare one vs the other and feel the difference what it should and shold NOT feel like I guess.

 

[WoNderWoMan25]

Thanks Bunny & T - I am more scared of hurting myself and looking like an idiot that looking cool... But I will use the clean grip, lol. I will probably repeat monday nights workout on Friday, but with Front Squats and some other hammie stuff instead of or in addition to lunges.

By the way - I am SORE today, wow. Also realized that my lack of appetite, stuffy nose & 'sinus' headaches probably mean I'm sick with some kind of cold or flu. Yeck. I did some cardio last night anyway, if you want to call it that. Walked to miles and did to sets of bleachers/stairs at the stadium. Today is my last day of work, so we'll see how my attitude it later for more cardio tonight. I had NO ELECTRIC this morning so waking up by 6 AM to get to the gym was completely out of the question. What a great day so far!!

 

[WoNderWoMan25]

WED NOV 15 ~ FOOD & TRAINING
FOOD: Last low(er) Carb Day
TRAINING: Cardio
WORK: Last Day
SORENESS: A lot
SICKNESS: Some
MOOD: Straaaange​

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1 @ 7:30 AM
30 gram vanilla whey
1/2 cup skim
1/3 cup cheerios
1 pkt splenda and some cinnamon
shaken well
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 2 @ 10:30 AM
few bites of a bagel so much for low carb?
4 oz chix breast with Salt Free McCormick's
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 3 @ 1 or 1:30 PM
romaine lettuce & tuna from yesterday
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 4 @ 4 or 4:30 PM
4 oz chix breast with Salt Free McCormick's
1/2 cup green beans
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Workout -Cardio
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 5 @ 7 or 7:30 PM
TBD
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Optional Meal 6 around 10 PM
TBD
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Low(er) Carb Day Totals: TBD
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

[WoNderWoMan25]

Gonna say it again quick - Since today is my last day @ work and I am relocating, I’m not sure what the next few months will bring for me. I have made it a habit to stay away from my computer & the internet when I am at home, so... While my goals for 2007 have not changed, I'm not sure about logging daily here anymore. Please stay in touch. I have gotten very attached to here in a very short period of time. So PM me with your email addresses if ya want and thank you for all of the knowledge, guidance, advice & love. I appreciate it more than you know.

 

[jpt]

good luck! and keep working hard!

 

[*Bunny*]

Gonna say it again quick - Since today is my last day @ work and I am relocating, I’m not sure what the next few months will bring for me. I have made it a habit to stay away from my computer & the internet when I am at home, so... While my goals for 2007 have not changed, I'm not sure about logging daily here anymore. Please stay in touch. I have gotten very attached to here in a very short period of time. So PM me with your email addresses if ya want and thank you for all of the knowledge, guidance, advice & love. I appreciate it more than you know.

for not being around as much
for being a total sweetie!
for change.. change is good

 

[*Bunny*]

 

[Will2BLean]

Good luck with your move. I wish you the very best.