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Catalyst

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Posted by: niki

I've been working out, and losing weight for awhile, and am a new member here at IM. I've picked up a lot of information in the past week and am putting it to good use. I have never lifted weights seriously before, other than a few machines here and there, mostly to see what I could lift, as a teenager. My personal limitations and a bit of background are posted in the female forum. This is my foray into the realm of free weights. I am sick of spending an hour + a day doing cardio, and so is my knee.....

I decided to try out Built's BGB. Please keep in mind, I'm desperately learning acronyms, terms, and form as I go. I'm relatively well read on supplementation and nutrition, but not in the realm of bb. So gear your comments towards a total noob. I have no idea what is 'good' or not. I'm keeping track of things on fitday as far as diet goes.....I seem to land around 150g protein, 78 g fat, and anywhere from 50 to 80g carbs - depending on my day. I have past blood sugar issues, so use the carbs primarily to stay within normal ranges. My calories range from 1400-1700.

I've always gained muscle fairly easily, and have always been known as 'strong' for a girl. lol.....I guess we will see. I've definitely lost quite a bit of that strength over the years. I am currently 37 years and 245lbs. I've lost 90 lbs thus far. Primarily doing cardio, ended up in a 3 mo plateau, which a bb classmate helped me through beginning of Feb. Since then, a steady loss of 2-3lbs per week

So here's my first two work outs with free weights. I am focusing more on form than weight, but if it feels really light, I add to it. So it's bound to look ridiculous for the first few weeks. I'm just guessing on starting points weight-wise.
Day 1
I always warm up for ten minutes on the rowing machine, full resistance
Rack Pulls - 5x5, first set with the bar, then 110, finally 135. (note, FINALLY my back is (good) sore! Stupid machines)
Bent over rows - 3x8, 25, 30.
Flat bench - 5x5 - 95 (this is embarrassing, I did 150 in highschool just messing around)
Incline Dumbell press - 3x8 - 30
Calf press, seated - 2x20,1x12 - 400, 510
Cardio - 30 min stairbeast

Day 2 -(did day 4 of BGB due to technical difficulties)
Row, row, row your boat.....
RDL -5x5, bar, then 95
Skull crushers - 5x5 - 40
Cable press downs - 3x12 - 90 (these were easy)
Good Mornings - 3x8 - 65 (and hamstrings were sore within two hours, lol)
Cardio - 20 min bike

Day 3 - REST day
Ten minute warm up on the rowing machine full resistance
300 weighted crunches on some machine. 160 at 60, 140 at 50
Obliques - 100 per side, 70lbs
15 minutes on the elliptical, 20 minutes on the bike.
Sauna. sigh

Oh, yeah - I am sore. Good sore. Happy sore. Reminds me what I'm working for when I move, sore.

Posted by: omerta2010

Congrats on losing 90lbs already.

Glad your going to be hitting the weights.

Will definately be following along with your journal.

Posted by: niki

Thanks! Appreciate the encouragement. Glad you'll be following along.

Today was day three of BGB:
Warmed up on the rowing machine for 6 min
Military Press - 5x5 - 25, these, by the way, are awesome!
Standing side laterals - 3x8 - 15, 10 (ten was too easy, 15 was too hard, so I did 15 until I couldn't and quick finished off with 10s....not very satisfying)
Hammer high rows - 3x8 - 135
Reverse chins - 3x5, with counterweights, so probably with 65lbs, very slowly. I couldn't do a single pull up in highschool, when I weighed 125....so this does NOT surprise me....
Standing Calf raises - 3x10, 110. These are dumb. They hurt my knee, even tho' I tried not to lock em. The weight was non existent, but was afraid to go higher cause of the knee. doing calves on a leg press seems to work better for me.
Weighted crunches - 1x100 - 60, 1x40 - 70
Cardio - 30 minutes of bike, resistance 13.

I will definitely be adding some other exercises to this day, or upping the cardio....I didn't feel 'done'. I guess as I figure out beyond starting weights, and as I get form down I will feel more tired out by the work out.

On another note - I think I caught what is aggravating my knee.....when I warm up on the rowing machine, I was not tracking straight, but rotating knees slightly out at the deepest part. I stopped doing that yesterday and have already noticed an improvement. Makes sense, as it is the only thing I do EVERY day, and haven't been hitting treadmill for cardio in an attempt to give the knee a rest. Oh, and the hike I took three weeks ago during finals, while necessary for my soul, made my knee pretty pissed off at me.

Tomorrow is legs, and am totally stoked about it. I love leg day.....am I weird? Please don't answer that......I've been babying my knee for nearly two weeks, icing, biking, (and I really hate that bike), to give the squat thing a good honest try.....I don't even plan on doing weights, if the knee protests at the recommended goblet, non weighted squats. If I can do 5x5 I will be happy.....cause I get to leg press! heh

Posted by: JerseyDevil

Awesome Niki. Very well thought out, it is obvious you did your research and put a lot of effort into it. Going by your post, it appears your macros are 20% carb (assuming 80g), 37% protein, 43% fat. Try going 15% carb, protein is fine, and 50%-55% fat, keep saturated fats under 20%, ideally 15%.

Don't worry about your numbers in the weight room, they are just a means to an end. Working hard to the best of your ability is what it's all about.

Posted by: niki

JerseyDevil - just did an average on fitday over the past week and here's my numbers thus far: 1560 calories, protein - 143, carb - 63, fat - 79....I vary my carb consumption - but it averages out over the week to the number above.

Thanks for the input - I can use it! I've been reading like crazy so I have a good foundation before heading back to school and don't have the time....

Posted by: JerseyDevil

That looks good. Keep doing what your doing. Obviously after losing 90 lbs, it works for you! I will be following your progress.

Posted by: niki

JerseyDevil - actually keeping track of calories, etc is a brand new thing this week. I just kinda ate normaly the first day - ratios were pretty good, but noticed throughout the week I really have to try hard to consistently hit that high of a protein level. Helps with focus tho'. I also feel like I am eating SO MUCH, it is hard not to cut calories more. Today, at 7pm, after working out, I sat down to look at my calories to realize that I am at a 70g protein deficit! (thawing steak NOW!)

So, I finally got to do day two of BGB! (my day four)
Bicep curls - 3x8 - 25, 20
Hammer curls - 4x8 - 20
Squats - 5x5 - no weight, bar 1x, +10lbs 1x, +30 1x, 50 1x. And most importantly? NO KNEE PAIN!!!! Woot!

Leg press - warmed up with 245 8x, then did 4x8 - 335, 425, 525
Leg press - high foot placement - same as above.
Cardio - 30 minutes stairbeast.

I weigh in on Mondays....no losses today. This is my second week at 245. I only weigh in once a week - cause I get kinda neurotic about it....I also do my measurements, especially when I see no movement on the scale - and everything is the same, but I did lose an inch from my chest....(no boobs, lol, measured below the girls).....I have been focused on weights for two weeks now, so didn't really expect to see a huge loss. In the past, (teenage past) I've always gained muscle very quickly. I figure the more muscle I build, the faster I can burn off all this wretched fat!

And for those who have commented - thanks a bunch, it means a lot.

Posted by: JerseyDevil

Don't be too focused on weight. If you lose girth around your waist..... then that is a GOOD thing. Fitday is a great tool, and pretty soon you will know exactly what you can, or can't eat. I have problems hitting my protein requirement as well. 2% cottage cheese is your friend. If you can get Friendship 2%, it rocks.

You might want to consider a PSMF diet. I have no experience with that, but if interested PM Built, and I know she will give you a ton of advice on how to set up and accomplish your goals.

Trust me. I will be here for the duration. I love your attitude and obvious commitment.

Posted by: omerta2010

Keeping track of calories is hard, I can't do it without driving myself crazy.

I've found that adding a protein shake between a meals can help with the protein. Quite a few of the whey version you can get limited carbs, then I mix them with water and a tablespoon of heavy whipping cream will help make it taste like you used milk. Depending on the whey that usually ends up being: 40-60g protein, 4-8g carb, 10-15g fat.

It always helps me with the protein.

Posted by: omerta2010

Originally Posted by JerseyDevil

Trust me. I will be here for the duration.

Your going to make her think we're stalkers.

Posted by: niki

Omerta - great tip! As I am sitting down (icing) going over my ratios today, and am again, shy of protein at 112.5 g.....that's with cottage cheese, tuna, greek yogurt, and ground beef today! I think I will take your advice tonight and just do a shake later. The rest of my numbers: 1320 calories, 60.8g fat, 48 g carb.

And naaah, I don't think you guys are stalkers.....lol!

Today was 'rest' day, which for me translates to abs/cardio.
Weighted crunches - 2x100 - 66lbs
Different weighted crunches -1x75 - 20lbs
Oblique machine - 100x - 90, per side
Kneeling rope/pull down/obliques - 10x90, 10x110, 10x110, 5x120, 10x130. Loved these - can you tell? Guess I better look it up to figure out what the heck the official name is, cause they are gonna continue to appear.
Cardio - 30 min bike
Nap, ice - 45 minutes of tennis three hours later. More ice.

Tomorrow, will begin my second week of BGB. Icing is preventative, as the knee feels pretty good....I really think that rowing machine was the underlying issue. Oh, and yesterday's workout? Ludicrous sore, all over - which tells me I am using everything, and not favoring, plus my form seems decent.

Posted by: JerseyDevil

That is one intense 'rest day'!!!! One piece of advice, raise the weight on the ab stuff so you can only do 20 reps tops on each exercise. Abdominals are a muscle group like any other, no need to do a 1000 reps

..... then 30 minutes of cardio and 45 minutes of tennis later? Sweet. You rock.

Posted by: niki

Alright, back in school today - harder than ever to manage eating correctly.....tend to not eat at all, had only managed like 600 calories by 3pm in the afternoon....didn't make it to the gym til nine and only had an hour to work out.....I feel better, but still a bit frustrated....

Bench - 5x5 (95)
Incline dumbell press 3x8 (30)
Rack Pulls - 5x5 (135)
Bent rows - 3x8 (35)
Seated calves - 3x8 (90)? this is a weird machine - and i have no idea what to think about it, if I did it right, etc.
Decline cable flys 3x10 (25, 30, 35)
No cardio tonight, no time - grrrrrrr - I feel like something is missing.
No abs - grump. I hate being rushed. And that VERY small cup of coffee I drank before going to the gym tonight is gonna bite me in the ass when I try to go to bed.

On a posative note - discovered my gym now stays open until midnight - which will help during this last, ridiculously busy - insane hours, semester. Now, I know that I can get my workout in on clinical days, which is really cool.

So, I got a question. If I'm not hungry, and I'm eating every 3-4 hrs (so my blood sugars are level) - do I really need to push this protein thing? It just seems counter-intuitive to eat more.......I mean, are these ratios okay for the day: calories 1269, 58g fat, 34 g carbs, 127.8 g protein?

Posted by: JerseyDevil

You are practically doing a CKD diet, without the carbup. Answer these questions and I can give specific numbers to shoot for.

1. Age
2. Weight
3. Height
4. Activity level. 1.0 being sedentary, 2.0 cardio everyday for 30 minutes. Weight trainers and moderate cardio you would be 1.5-1.6 for example

Posted by: niki

Originally Posted by JerseyDevil

You are practically doing a CKD diet, without the carbup. Answer these questions and I can give specific numbers to shoot for.

1. Age
2. Weight
3. Height
4. Activity level. 1.0 being sedentary, 2.0 cardio everyday for 30 minutes. Weight trainers and moderate cardio you would be 1.5-1.6 for example

Okay, will have to look up CKD diet to see what that means - there sure are a lot of acronyms to learn here! Already gave some of this info in my first post here, but here it is again: 37yrs, 245, 5'7", and a minimum of 30 min cardio every single day, plus weights, five days a week now.

My carbs go higher on some days, lower on others, but my averages fall into what everyone has suggested for me....I don't think my blood sugars would tolerate a 'carb up', but since I haven't tried, I have no idea. If I eat any kind of grain carbs, for example, I fall asleep.

Posted by: niki

Today's workout, realized I needed to switch out biceps/tricepts since I switched days 2/4....AND I got here early to redeem myself after last night's fail..
Rdl - 5x5(135)
Bicep curls - 8x20, 8x25)2x)
Dips - 5x5(50)
Skull crushers - 4x8(40) 1x8(50). This is about where I realized I should only be doing tricep stuff to keep to the spirit of the thing...ah well - noob.
Good mornings - 3x8(135)
Hammer curls - 3x8 (25)
30 min bike, an hour of tennis this afternoon with my boys....

I am still leaving off the lunges, only because I know from experience that they bother my knee and. The knees feel great for now.....after 4-6 weeks, will slowly add them in and see what happens.

Posted by: omerta2010

As much as people hate it, you could get some protein bars for at school. That or take a shaker bottle and put your protein powder in and then just add water when it's time.

That's what I had a friend of mine do when he was going to school and it helped him keep losing weight and not get stuck.

Looks like you had a good workout, I get frustrated when I have to shorten things or leave things out as well. But one day won't blow up the whole thing unless you let it, just remember at least you went (which is better than most) and did everything you could fit in. Then the next day just keep at it and don't let the annoyance of the previous day bring you down.

Sort of like on my diet, if I end up having one meal that doesn't fit or puts me way over for calories for the day, I don't say "screw it" and eat everything under the sun for the rest of the day. I just get back on the wagon and finish the day per the schedule.

Posted by: omerta2010

I do stepups instead of lunge's.

Until you can bring them in you could give them a try.

Posted by: niki

Thanks for the input Omerta - will look into step ups.....I think I will keep a jar with protein powder in my car as backup, and a protein bar in my backpack too, just in case. I am not the best at planning ahead, and I really just need to get better at being self disciplined and packing enough. Its only four more months, but with 12 hr shifts, this is something I'm gonna need to get good at.

Posted by: omerta2010

Hardest part of 12hr shifts is that you need to pack pretty much an entire day's worth of food. I had a friend who was a nurse and as long as she packed her food the scheduled breaks make it really easy to eat on schedule.

Posted by: JerseyDevil

You probably won't like these numbers, but I can attest this diet works really, really, well. I do a 1 day carbup, but some prefer to spread it over 1.5 or even 2 days. The goal is to switch the body into fat burning mode after the glycogen is exhausted for 5-6 days. Because we are weight trainers we need to periodically reload the muscles with glycogen to fuel your workouts. This is basically a high fat, high protein, low carb diet. People on Atkins for instance usually lose as much muscle as fat because they never reload. This diet does a great job of holding onto lean mass, and burns fat. Some people actually gain muscle while losing fat.

Daily
Fat: 150g
Protein: 245g
Carbs: no more then 30g

Assuming 5 meals a day, the average would be:
Fat: 30g
Protein: 49g
Carbs: 6g

CarbUp
Fat: 99g (max per day for the entire carbup, if 2 days then 99g per day)
Protein: 210g (per day on carbup minimum)
Carbs: 833g (to restore your muscle glycogen, if carbup is 2 days then 416g per day)

Training on the Cyclical Ketogenic Diet: Effects of Cyclical Ketogenic Diets on Exercise Performance

Posted by: omerta2010

Good article JD.

Posted by: niki

Thanks JD. I am looking into it, school is back in session, so am somewhat limited time-wise. Also, pm'ed Built to give her my info, and we've gone back and forth a few times. I think I'm going to start weighing more frequently, in order to better track what is going on. On a posative note - am down a pound, and all my measurements are down, some of them a few inches.....So, looks like things are starting to happen despite the total switch on workouts.

I believe if I consumned that many carbs, even over two days, I would literally be sleeping/eating. There is NO way my blood sugar issue would tolerate that many carbs. Keeping my sugars normal is an absolute because it effects my test scores. Built suggested to me that carb ups may not be necessary until I get closer to goal weight anyway.....so, that's the direction I'm leaning right now.

Omerta - was wondering on the step ups - how high do they have to be to be effective? If they are easier on knees than lunges, that's great, but think I might need to ease in to even the step ups. I really am afraid of getting injured - it's happened so many times! I don't want to have to stop, or delay my progress.

Today is a rest day, so will be hitting abs/cardio.......

Posted by: omerta2010

Just steal the risers from the aerobic room. Start out with a couple stacked and see how you feel. As your body adapts you can keep adding them to get higher. Most stuff I'd read the goal is to at least be at a point that your thigh is parallel to the ground. Starting low and working your way up may help strengthen the supporting structure of your knee as well since you have to balance.

Posted by: niki

Today's workout:
Military Press - 5x5(30)
Hammer high rows - 3x8(135, 205)
Chins - 5x5 - 55.....first time doing these - did just negatives before, these are exhausting!
Standing side laterals (cables) - 3x8(20, 30, 40)
Bent over side laterals (cables) - 3x8(20)
Behind the neck hammers - 2x10 (90), 1x110)
30 min bike

After this workout my blood sugars dropped into the low 50's, despite me eating carbs beforehand. Am thinking the dietary changes are effecting the glycogen stores....since I have a history of hypoglycemia and have had numbers in the low 20's, will be making sure I have something on hand in the car.

My knee is acting up.....

On ice now....today's workout was great tho'....felt really good.

Posted by: JerseyDevil

Originally Posted by niki

Built suggested to me that carb ups may not be necessary until I get closer to goal weight anyway.....so, that's the direction I'm leaning right now.

Definitely listen to Built. She knows her shit. It does make sense to not do carb ups until you get closer to your goal weight. Keep us updated on what you ultimately decide. You are doing great.

Posted by: niki

Today's workout:

Squats - 5x5 - 1x50)(2x110)(2x135) Went lighter today 'cause of the knee. First time I wrapped it for these, and the leg press -worked like a charm - iced when I got home, no pain!
Leg press and high foot placement leg press(20reps) - 3x8 (245, 335)
Bicep curls - 5x5 (25)
Hammer curls - 3x8 (25)
20 minutes of bike - again, trying to go a bit easier on the knee, which for some odd reason, doesn't really like the bike....

So, am following Built's advice and going for 100g fat, 100g protein, 50g carbs. Weigh in tomorrow, wish me luck!

Posted by: JerseyDevil

Originally Posted by niki

So, am following Built's advice and going for 100g fat, 100g protein, 50g carbs. Weigh in tomorrow, wish me luck!

1500 cals, 60% fat, 13% carbs, 27% protein..... sounds like a good plan! Don't hold too much stock in a single weigh-in. I weigh myself everyday, and it is all over the place. This plan will work as long as you stick to it, and I'm betting you will!

Posted by: JerseyDevil

Originally Posted by niki

So, am following Built's advice and going for 100g fat, 100g protein, 50g carbs. Weigh in tomorrow, wish me luck!

Posted by: niki

Good Morning! Weighed in this morning and am down three pounds - first loss in two weeks, since starting this lifting thing. I am somewhat relieved. It is hard to change what is already working, as in, I lost NINETY pounds doing excessive cardio! lol It's a leap of faith. In the two weeks that I've been lifting my measurements have changed as well with the most dramatic being four inches from my hips, but averaging about 2 inches overall. I know I saw a link to the proper way to measure on here somewhere, but I need to look for it again.

Cool thing too - my two boys, ages 17 and 15 are doing the lifting routine with me, and my 17 year old is thinking about doing the improvement challenge. He is interested in learning and is using fitday as well. He's a really tall (6'7") guy and wants some thickness to go with his height. Yesterday was his first day and he is very sore!

Today is rest day - so abs/cardio. Eating is going great - with the increased fat I'm more satisfied, and the decreased protein - I'm not dreading that last meal or two of the day....Now I indulge in avocados......I just crave them lately - which is weird cause I've never eaten them just plain before. Now, I have to limit myself with them, because I could literally eat a piece with every meal!

Posted by: JerseyDevil

That's awesome Niki

Your son is tall!!

Posted by: omerta2010

Dang JD your stuttering came back.

j/k

niki, congrats on the losses and at the same time getting your sons to hit the gym with you.

Here's an intersting article, it sort of affirms your adding in weights is the right thing to do.
What Women Should Never do (but often do) While Trying to Get in Shape; Part 1 of 6

On the knee pain make sure your doing enough hamstring work and not just adding them in. Once I got serious about that pretty much all of my knee pain has gone away for the most part.

Posted by: niki

Okay - guys I lied.....I didn't do a rest day with cardio/abs........I've gotta work tomorrow, and pretty much am sure I either A)won't go to the gym at all, or B)Just want to do cardio/abs or some such thing.....So, did day one of BGB.....I'm going to have to wing it these next five weeks with my weird schedule. I'm pretty much working 3 12 hr shifts, plus school two days a week, and pretty much studying all the rest of the time.....So - do you think temporarily it will be alright to do BGB without the two days on, one day off routine? It isn't that I won't be taking rest days.

Today's workout:
Incline press - 3x8(35)
Bench - 5x5(95)
Rack pulls - 5x5 (135,185)
Seated calves - 3x8(90)
Bent rows - 3x8(35)
Weighted crunches - 3x12(80, 110, 110)
30 min cardio

Omerta - I am doing the BGB routine - which seems to include lots of hamstring stuff, and they sure have been sore these past two weeks! So I think I'm okay there.

Thanks JD! And yes, he is ridiculously tall .....I've just recently convinced him that if he wants to get bulkier he's gotta stop the FREAKIN cardio! lol My 15yr old is built completely different - and is a tank at 5'11". Funny thing is, they both weigh nearly the same. Tall and lanky (but not skinny), and short and muscular.

I just think it is cool that they aren't embarrassed to be seen with their ol' mom at the gym.....

Posted by: niki

Did day 2 today......got to the gym at 8:15pm, worked out til around 10:30.....It was weird being there so late. Wrapping the knee is working wonders - am so pleased that I tried it. It seems to be quieting down again.

So here's today's rundown;
Bicep curls - 5x5 (2@30, 3@25)
Squats - 1x95)(4x145)
Leg press(1x8 -245)(1x8 - 335)(2x8 -425)
High foot placement leg press - same as above, but sets of 16, 12, 12
Calves - same as above 3 sets of 16
Hammer curls - 3x8(30, 25)
30 min bike

I'm exhausted!

Posted by: niki

Yesterdays workout:
Assisted chins - 5x5 (55)
HHrows - 3x8 (90,140,150)
Military press -5x5(25,30)
Clean and jerks - 4x5(45, 65)
Standing side laterals- 3x8 (40,50,40)
Bent side laterals - 3x10(30)
Over the head high rows - 3x12(110)
15 minutes stairbeast

I will be doing day four tonight, and then take two rest days over the weekend due to working. Having trouble keeping my blood sugar up lately - might need to tweak the diet a bit.....

Posted by: niki

I am so sore! Three days in a row - but will not be lifting for the next two days, so will recover then.......
Good Mornings - 3x5 (95), 2x8(115) I got the numbers mixed up on these - which is why it looks silly like this.
Romanian Deads - 5x5 (135, 145)
Skull crushers - 5x5 (50, 60) I'm kinda excited on these - making gains here.
Pull Downs - 3x12 (90, 110, 100)
30 min bike

Man, it sure felt good to go to the gym tonight. I haven't missed two days in a row in forever - so it's gonna be weird not going over the weekend.....

Posted by: JerseyDevil

Glad to see you kickin butt in here! I do wonder if your getting enough rest.

Posted by: niki

Yeah, I pushed really hard that first two weeks because I was on break, now that I'm in school, rest days shouldn't be a problem....there are two to three days a week when I can't make it to the gym.....

Today's:
Rack pulls - 5x5(135.185)
Flat bench - 5x5 (95.105.115) My last set of these I did 12x95 - it was mostly an experiment to see how many I could do at the end....
Bent rows - 3x9(40)
Dumbell press- 3x8(35.30)
Cable flys - 3x10(20.25)
30 min cardio

My weigh in this week showed me up two pounds, but I lost an inch in the hips/butt areas.....that's gotta mean something.....am pleased with my benching efforts today too - feel like I've been stuck at 95 for awhile, and each time it felt 'hard' to do, so it was nice to go twenty pounds heavier for two sets, and then still crank out 12 on my last set. Bet I'll be sore tomorrow!

Posted by: omerta2010

Good job, your replacing the fat with muscle. That happens to alot of people when they start getting into lifting after doing large amounts of cardio.

Congrats on getting through your sticking point on bench.

Posted by: niki

Thanks Omerta! I sure hope I'm replacing muscle with fat, that would be a great explanation.....One that sooths my ego after seeing that damned scale go UP...(how DARE it!!) I've read all the links that both you and JD have so generously given to me, and learned a lot.

So, I have a question: do I want to continue to lift heavier and heavier? Is that the 'goal' in order to accomplish losing weight/getting fit? Maybe I missed it in my reading.......with my joint limitations, I don't want to push past the point of injury.....

Speaking of injury - a week or two ago, I felt something pop in my right hamstring, it didn't hurt - right away, in fact it was kinda numb. The next day it was sore - the outer right aspect, as well as the inside of my upper thigh (think origin/insertion). Not bad - I iced it, took NSAIDS, stretched a lot......today was leg day and was going great but after squats - it kinda cramped up on me....now I'm sore - even the buttock is sore. Thinking a slight strain? Any tips would be appreciated.....I stretch b4 working out, and throughout the day, when I have time, at home. Got some great videos in my introduction thread in the female forum)

Here's today's workout -
Squats - 5x5 (115/135) I didn't push - am not increasing, tho' I feel I could, due to that hamstring.
Bicep curls- 5x5(30/25)
Leg press and HFP 4x8 (335/425) (calves too 4x16)
hammer curls - 3x8(25)
weighted crunches - 2x50 (66/80) Look JD! Higher weights, lower reps - well, for me anyway.
Torso rotation - 2x20(90/110)
30 minutes bike

Diet is going well - with 100f/100p/50c being my target. I generally go over slightly on the protein, and slightly under on the fat - but can usually adjust so it looks right by the end of the day. Learning how to pack for my long shifts too - more easily than I expected.

Meh, back to studying endocrine system....arrrrrrrgh!

Posted by: omerta2010

Originally Posted by niki

So, I have a question: do I want to continue to lift heavier and heavier? Is that the 'goal' in order to accomplish losing weight/getting fit? Maybe I missed it in my reading.......with my joint limitations, I don't want to push past the point of injury.....

So here is my opinion, and this is just my feelings based on what I've read and the people who I used to help that had great results.

On the lifting heavier and heavier: When your just starting to lift your strength will increase fairly quickly so you will naturally lift heavier and heavier which results in more muscle. So while your sitting studying your body will burn more calories. And then the diet will take care of keeping you losing.

On the lifting heavier and heavier with injuries (your not alone, but mine is back issues):

You need to listen to your body. Some days your body just isn't going to want to cooperate and you need to listen to it and either lower the weights or skip that exercise. Also take it slow, it's not like you have a powerlifting competition in 4 weeks, the more you slowly increase the weight your joints and tendons will adapt to holding and lifting that new weight almost like your rehab when you had the surgery. And going slowly helps you make sure you understand the form and stay locked in through the exercise.

A little story:
In June I started lifting weights again after being out of it for 6 yrs. When I stared I avoided deadlifts because with my disc issues I was afraid I'd hurt myself. But then I started with 95lbs and slowly worked my way up to now I'm hitting personal bests at 425. But to this day after each set I evalutate the feeling in the discs and the nerve they pinch and if it doens't feel right I'll just move on.

Posted by: omerta2010

Make sure you warm up before you hit the weights. I always walk at a slow pace for 5-10 minutes on the treadmill. It gets the blood moving into the joints and muscles.

Posted by: niki

Sounds good Omerta - I certainly like lifting heavier, otherwise I don't get that cool rush.....like I get used to it and it just doesn't work the same. I will just be flexible and play along with how I'm feeling each day.

I usually do the rowing machine for warm up - got sick of writing it in....then stretching. This hamstring thing is bothersome......I LOVE leg day and this really sucks....day two really bothered it......and it is more sore now than when it happened a few weeks ago. Not horrible, but enough to go lighter.

Day 3
Chins 5x5 (55)
Dumbell shoulder press - 5x5 (35)
Standing side laterals - 3x8 (40)
Bent side laterals - 3x10 (30)
Hammer high rows - 3x8 (185)
Over the head high rows- 3x12 (115)
30 minutes stairbeast

My appetite is so much bigger on the days after I do legs....

Posted by: niki

Thursday I didn't go in to the gym or do anything......
Friday
45 minutes of cardio in the morning
Evening:
GM - 5x5 (65,95) - went light due to hamstring, I wanted to do the movement w/o overdoing it
RDL - 5x5 (135, 155)
Skull crushers - 5x5 60 - did all my sets with 60 this time - very cool.
Glute Ham raises - 5x8 25 - I'm wanting to throw a few new exercises in with each workout, now that i'm getting comfortable. I read up on these - thought they sounded good. However, is it possible to 'cheat' or be doing it wrong? Lol - because I did not feel these until I added the 25lb plate.
Step ups - 5x5, no weight. I also threw these in to try out - next time I will add some weight. I am embarrassed to admit - that even with out the weight, my pitiful balance is exposed.....just really want to have something to do instead of the lunges.....which, no doubt, would be worse......

True story - last time I tried doing lunges I was at the gym with a trainer - i warned the guy, but he ignored me.......I FELL over while doing them.....nearly died of embarrassment....

Today is cardio and abs - no lifting.....Since this is MY journal, I'm just gonna rant a bit...

...I am so goddam SICK of being fat! Sick. While I love the way working out makes me feel - is it so very shallow to want to look decent too? I look in the mirror, or I look down at myself and I feel like a prisoner.......I read all the cliches about 'it took you a long time to get this heavy' and blah, blah, blah......well, I've been working at this for a long time now too! It is frustrating to not see the scale go down when I am working so hard with diet/exercise.....then I feel like a little bitch for whining and being so emotionally dictated to by the scale......arrrrgh. Just a steady couple pounds a week would be enough...losing inches but still.....Built told me I should be losing hand over fist with my calories, diet - and the exercise I'm doing.....wtf.....bah. It's been several weeks of this see-sawing around, with no net pounds lost.....

.I feel like I need to switch something up....I have no idea what, except additional cardio, cause I don't think I could cut back my calories any further and keep my blood sugars from dropping too low. At this rate I will never make the goal i had for graduation...it's out of reach. fml

Okay - rant over.....

Posted by: niki

Alright - I feel much better today....Did abs and cardio yesterday, higher weights - lower reps, and I ran for cardio - which felt glorious. I have already lifted this morning, and will be doing cardio this evening, along with a stint in the spa/sauna.....looking forward to that!

Flat bench - 135x3, 115x5, 95x7, 95x7, 95x8 - at this point I gave up on burn outs....I wanted to discover my single rep max here - but failed due to underestimating....eh, maybe next week.
Rack Pulls - 5x5 - 135(2), 225(3) I gotta get gloves!
Decline bench - 3x8 25 - new, never done before, so I always start low - these sure feel strange!
Bent Rows - 3x8 40 I will be increasing these next go around
Incline dumbell press 3x8 35 - these too.

I've decided that on the days that I am able to, I will be going back for a second session of cardio.....I just think that I need it to see the fat loss I desire. Now that I will have rest days at least two, and half the time, three days per week - I think my body can handle it. It's exciting to see the gains in strength...

Posted by: omerta2010

How did the knee feel on the step ups?

On the rant, your not alone. I feel like that alot as well, but just power through it and know it's the end result that matters and they say slow and steady makes it easier to keep off. I don't have a specific thing to hit a goal weight by though. Just keep at it and you'll keep doing great.

Posted by: niki

Thanks for the encouragement.....sometimes I just have to vent a little, it helps me to move on...the step ups felt fine, but I didn't use weight at all. Knee felt fine, just a new movement. I will probably wrap it when I add weight. I will be adding them in with low weights, until I get my balance. I was slightly sore, in a new spot - which I am attributing to the step ups.

Today's workout:
Squats - 5x5 135
Leg press - 3x10 - 335, 425
Calves - 3x16 - 425
High foot placement leg press - 3x12 - 335, 425
Bicep curls - 5x5 - 30, 25
Hammer curls - 3x8 - 25
15 minutes stairbeast

I might do a second session of cardio later tonight - I need to study anyway. My blood sugars have made a dramatic improvement in the six weeks I've been lifting. My fasting blood sugar is 77, two hour post prandial after a carb meal - 108, and my average stays in the 90's. My sugars were well controlled before - but these numbers mean I no longer qualify as a diabetic and the only thing I changed was to start lifting, and cut back on cardio......even if I never lost another pound - this just makes sense.

Oh, I bought some gloves - but do you think I remembered to bring them?

Posted by: omerta2010

Keep your gloves in the car. I keep my lifting belt, and everything in the car, that way I never forget them. Unless I take the wrong car but so far this year that hasn't happened.

Congrats on the blood sugar news.

See lifting weights has alot of advantages over cardio only.

Posted by: niki

I'm embarrassed to admit that they WERE in the the car....

And that is where they stayed.

Yeah, not only are there great benefits to lifting - it is waaaaaay more fun too! About the only temporary drawback, is that I can't read my textbook while bench pressing or squatting....lol....I'm ecstatic about my numbers, it is the final piece of the puzzle I've been working on since last summer, when I discovered my numbers were so high....and what is really cool, is that those numbers were after a meal with simple carbs! (not my normal diet)

Thanks for the rep!

Posted by: JerseyDevil

Nice squats! Funny how diet and lifting weights brings blood sugar, cholesterol, and even blood pressure down. That's when you know things are dialed in.

You are doing great girl

Posted by: niki

Thanks JD! I am still sore from those squats......

Posted by: niki

This morning's workout:
Assisted chins - 5x5 - 60
Hammer high rows - 3x8 180/140
Bent side laterals - 3x10 30
Standing side laterals - 3x8 40/50/40
Military press- 5x5 - 50/60
Lat pull downs - 3x12 - 85/100
Leg raises - 3x10
Rows - 3x10 105, 12x105, 10x120, drop sets from there. If I am not sore tomorrow - y'all will hear me yelling in frustration.....

Heading back for a session of cardio....haven't decided what yet....gotta study for a test tomorrow!

Posted by: niki

rds -5x5 135/185 four sets of the last
Skull crushers 5x5 60
Pull downs 3x10 100/110/120
Gm 3x8 115
Glute ham raises 4x1. Um yeah......was totally doing these wrong.....
Lunges 2x12 - and I didn't even fall over!!!
15 min stairbeast....

Work the weekend so two 'rest' days - no gym.....

Posted by: omerta2010

Great looking workouts.

have a good weekend.

Posted by: niki

Thanks Omerta! Thank God for you and JD - makes me feel like I'm not talking to myself!

I'm back today after two days 'off'. I'm on my feet for like 13 hrs a day on those days off, but no working out so it counts as a rest. Can't wait for school to be over. My biggest concern is my sleep patterns are all messed up - I sleep no more than 6hrs at a time, and usually am up at least once in the middle of that - I am not human without my nine hours regularly so I know everything about me is fatigued....planning on napping a bit today - and hitting cardio later, as that really seems to help my sleep patterns.

Today is day one of BGB:
Flat bench - 95x5, 135x5, 135x4, 95x10, 95x7 (yeah, I'm excited!)
Rack Pulls - 6x135, 3(5x225) 3x275, 5x225 - my grip failed on the 275 even with my new gloves. My fingers aren't strong enough. Oh, and see note below...grrrr
Incline db press - 3x8 35
Decline bench press - 5x45, 10x95, 8x95 - used barbell instead of dumbells this time - felt better on my shoulder. I've never seen a girl at my gym do these, so am wondering.....do girls not do these?!?
Bent rows - 3x8 45
Hammer rows - 12x50, 10x100, 12x100
Seated calves - 3x20 45 I went very slow on these.

On a side note - I don't think I'm EVER gonna go to the gym Monday morning again! SOOOoooo many people. I'm more of an introvert, and I hate waiting in line. I was in the middle of my last set of rack pulls and some dumb jock came up to me and asked me something (headphones were in/lamb of god/couldn't hear a blasted thing/while holding heavy weights)....I'm looking at him like - are you serious? What an ass. Rude. He was big enough to know better. Next time maybe I should drop it on him....or throw it at him....it couldn't have waited like 30 more seconds til the weight was grounded?

Gotta admit, despite the above incident, this....feels........FANTASTIC! I fricking LOVE to pick up heavy objects......its so much fun. I am floating after today's workout. FLOATING. It just feels so good to push so hard. I'm just gonna keep believing what everyone says about girls not gaining muscle too easy...lol

No net loss this week, but down an inch and a half in the rear end.....

Posted by: caaraa

thanks

Posted by: omerta2010

Great looking workout. You have some serious strength.

Great music selection as well

Posted by: Pylon

No excuse to talk to anyone while they are lifting. Next time just ignore them.

Posted by: niki

Yeah, never had someone do that before - it was distracting to say the least. Ultimately, I did ignore him, after giving him my 'REALLY?' look......I won't even deign to notice next time.....

Omerta - Lamb of God RULES! I have a great playlist because the music they play at my gym is bloody awful. I just.don't.get.it. Lady Gaga - need I say more? I've always been really strong, but over the years I kind of forgot. I've never really applied it to lifting. Kinda cool to put a tangeable number to it.

I have been weighing in every day - and researching female bb, because I'm starting to think that while I am obviously fat, I'm thinking I have more muscle underneath than the standard bmi tables would indicate. So as long as I'm losing inches - I'm deciding to be happy about it. Since, the alternative is to be bitchy and depressed about the scale.....and I don't have enough energy for that. At least not all the time!

All of this pales in comparison to how much fun I'm having......and it IS enormously fun. Even if I am not all that excited, as soon as I've done that first set or two, I'm stoked. My physiology seems to really respond to lifting heavy objects. Plus, I don't walk around irritable and frustrated all the time. I have a place to vent, physically....the weights are as heavy as I want them to be. More than match for my angst.

Today's workout:
Squat - 5x5 135/115 - these didn't feel as good, so I went down on the weight. Got FULL ROM though - for the first time. No knee pain.
Bicep curls - 5x5 - 25 - I really, really hate biceps for some reason?
Leg Press - 4x12 - 235/335/425/515
Calf press - 4x20 - same as above
High foot placement leg press - 4x12 - same as above.
Bicep curls - barbell - 4x8 - 40 - still hate 'em......

Posted by: niki

I went to the gym last night, AFTER my 13 hr shift.....can't believe it, but I actually had the energy and desire to go, so I did.

Day 3
Chins 5x5 - 60lbs (assisted) I am SO weak on these. meh
Bent side laterals - 3x8 - 30
SSL - 3x8 - 40/50
Hammer High Rows - 4x10 - 135/185
Military press - 5x5 - 60
Calves - 3x20 - 45

I'm following two of the gal's journals in the challenge - (Little Wing and Kathybird) and utilizing the feedback from Built there, to tweak what I am doing. I'm weighing in daily, and haven't done cardio at all......just haven't had the time. Dietary changes only - and it's working.....the scale is starting that downward trend again.

I would have liked to participate in the challenge myself, but with my state board exam looming in the very near future, weekly exit exams, etc - I just felt like it wasn't the right timing for me. Gonna keep on, keeping on, right here.

Posted by: niki

Yesterday's workout:
Romanian deads - 5x5 135 1x185 - for thefirst time, I did these off of the ground - felt good!
Good mornings - 3x8 95 1x6 135 Still playing with my form a bit, found a comfort zone and went heavier - felt good!
Skull crushers - 5x5 60
Glute/ham raises - 1x5/1x4 - keep in mind these are only a few inches - its all I can do without falling on my face...but last week I was only able to lean forward a couple inches and hold it - 3x!
Walking lunges - 3x12 - full range of motion, right hip acted up again - now I know it is these.....last week didn't notice which exercise triggered it. Gotta stretch again before doing these mid-workout.
Pull downs - 3x12 - 110
Dips - 3x5 - assisted (60lbs)

omg...my legs/butt are sore today! Thank god for rest days...

Posted by: niki

Flat bench - 6x5 - 95/115/95
Rack pulls - 1(5x135) 4(5x225)
Calf raises - 3x20(70)
Decline bench - 8x95/7x110/9x95
Incline bench - 3x8 65 (new one for me)
Bent Rows - 3x8 40
Low Rows - 3x8 105/120
Lat pull downs - 3x8 70/115/100

Posted by: omerta2010

Numbers are looking great.

Posted by: JerseyDevil

You are improving nicely Nik!

Posted by: niki

Thanks guys! I've had to back down on the weight this week due to some shoulder/hip soreness. That slightly sore right hip that I couldn't figure out, was definitely the lunges....ouch! I'm paying for doing them last week STILL. Not a good sore, either, so going easy till its all better. It's weird, I thought the leg I was bending forward with my weight on it, would be the issue - but the opposite happened. Muscle soreness lasted for 3 to 4 days, this hip thing is def a pull.

I've missed the past few days so here they are:
Squat - 5x5 95/115 (yeah, my hip is THAT sore)
Bicep curls - 5x5 25
Leg press/calf raises/high foot placement leg press - 245/405/515 (3x8, 3x20, 3x10)

Next day - rest day - Rowing/treadmill 30min/a few random weights, nothing serious

Day after:
Bent side lat - 3x8 30
Mil press - 5x5 50
Standing side lat - 3x8 - 40/50/40
Hammer high rows - 3x8 - 180/200/225
Chins - 5x5 - 60
Dips - 5x5 - 60

Yeah, so I'm icing the hip.....and taking ibuprofin. Kinda a bummer, since it happened right as the hamstring was finally feeling good. Hiked this morning, and doing day four tonight.....legs....I'm gonna have to go light for sure, and either no lunges, or go very shallow on that side. Might just end up doing step ups instead.

In other news - tweaking my diet according to Built's tips to Littlewing/Kathybird has worked WONDERS. The scale is dropping daily. I'm down to 236 this week. I'm never hungry either. Maybe I've finally hit that critical point where the muscle gains are burning more calories for me when I'm 'at rest' studying.

PS - My boys are looking BIG.......already.....is that normal? lol

Posted by: niki

Today's workout:
Deads - 5x5 - 135/285/205/185/185
Skull crushers - 3x10 - 50, 1x8, 1x5 - 60
Good Mornings - 3x8 - 95/115/145
Pull downs - 3x12 - 120/110
Lunges - 4x12 - I was able to do them, I just didn't go as deep, and am icing while writing this. Very happy about this - hopefully the hip will calm down.
Glute ham raises - 3x5 - maybe ten inches forward? I dunno - but I'm getting better, as pathetic as this looks.....damn these are brutal.

I have tomorrow off, so am gonna do stairbeast, and probably abs - then will take two days off of the gym over the weekend to rest. I should hit the 100lb mark (total weight lost) tomorrow or over the weekend.....

I'm ticked because I lost my gloves, and the callouses are coming back. And I lost my gym tag for the fourth time in eight weeks.....I hate being so absent minded......yeesh.

Posted by: omerta2010

Originally Posted by niki

PS - My boys are looking BIG.......already.....is that normal? lol

Sounds like they are doing great, with all the test they have, and being new to the gym you'll see big changes really fast.

You also might look into some hip flexibility stretch's I have issues with that as well but it gets better in time.

Originally Posted by niki

I have tomorrow off, so am gonna do stairbeast, and probably abs - then will take two days off of the gym over the weekend to rest. I should hit the 100lb mark (total weight lost) tomorrow or over the weekend.....

This is an awesome accomplishment

Congrats

Posted by: niki

100lbs lost........I made it!

I did it!

I would like to take some time to thank those who have made this moment possible....To my bb friend, for having the patience and persistance to argue with me

- and who opened the door to finally figuring all this stuff out -

............know you have given me the key to getting my soul back.....I'll put in a good word for ya.

To Kathybird and Littlewing for their courage to join the challenge, and post their struggles and triumphs for all to see -

To JD and Omerta, for their presence here in my journal, you both are such an encouragement to me, and the advice is much appreciated!

And last, but certainly not least, to Built for the absolutely fantastic, top notch information. Having access to your brain is like having an encylopedia of fitness, physiology, and bb knowledge on speed dial. I am in awe, and have changed my religion.

Now, I'm not resting on my accomplishments.....ONWARD!

Here's to the next 70 ish pounds or so...........your time is coming.....

Be afraid......be VERY afraid...

Posted by: Built

niki I am just so happy for you. You've already lost more than double what I dropped, and ten years later I still sometimes can't quite believe what I see in the mirror so I can only imagine what you are feeling right now. Knowing that I was able to help by simple virtue of my own vanity, self-absorption and OCD-driven pubmed-addiction makes wasting the best ten years of my life sitting in front of a computer all seem worthwhile.

<sniff!>

My hat is off to you, my friend. You have heart. Please do not hesitate to ask should you need any suggestions or feedback as you continue to succeed in your journey from morbidly obese, to lean.

I am in awe of your accomplishment.

Posted by: niki

Aw, thanks Built! I'll be pm'ing for sure....

Yesterday's 'rest' day;

Some kind of ab exercise with a rope, don't know what it's called
12x 52/62/72/82/92/82
Stairbeast - 30 min

I really wanted to go to the track tonight and run, a bright idea I got 'cause my gym is closed early on weekends....BUT it is a rest day. So I'm resting....bah.

Another pound down today - this is INSANE.....each and every day now. (watch, I just jinxed myself) lol

Posted by: Built

You didn't jinx yourself - but the losses WILL slow - anything over a pound a WEEK is excellent progress, just remember that.

Posted by: niki

Built - I don't wanna hear that.....I seem to go in fits and starts - I lose a whole bunch, get stuck for a month or two, or THREE (grrrrr), and then start going down again.

My calories are way too low today - less than 1000, busy, BUSY day and completely unintentional. I'm so exhausted the thought of eating takes too much effort....drinking a protein shake instead......this is my second day off of the gym - pretty much walking 13hrs a day, two days in a row....on the cool side - my blood sugars stay relatively stable whereas before I'd go hypoglycemic to the tune of blood sugars in the 20's. Not that I'd do it two days in a row.

Can't WAIT to lift tomorrow....I'm going to make sure I eat well all day to prepare for an intense workout in the late afternoon/evening....been looking forward to this since Friday.

Posted by: Built

Weight loss is not linear.

Now - are you in fact diabetic? Refresh my memory - do you take metformin?

Posted by: niki

Nah, never diagnosed. Last summer, my grades started dropping (like from A's to F's) and my study habits hadn't changed. One of my prof is a diabetes educator and told me to test my blood sugars and sure enough - high......Initiated exercise and diet changes, helped......Read 'Death to Diabetes' and took it down another level (was able to cut the second evening, work out), and thirdly - my classmate introduced me to weight lifting and it was the third and final golden step to normalized (excellent) blood sugars.....

Never took diabetic meds.....my sugars now are fasting: 80-90, 2hrs post prandial carb loading meal (with trigger foods like wheat) 108, and my average throughout the day is low nineties. AND my lability is gone - I used to be hypoglycemic before converting over - now, I don't drop either....I expect to continue to improve as my body readjusts itself - as far as that post prandial number.

Posted by: Built

Exercise translocates GLUT4 expression, and thus glucose disposal independent of insulin. Very helpful.

Postprandial hyperglycemia is indicative of impaired first-phase insulin response; this leads to an exaggerated second-phase - and often ensuing hypoglycemia hours later.

Preloading with whey normalizes this response by stimulating an insulin response to match hepatic postprandial glucose secretion; that's one reason why I preload meals with a whey shake. The other perq of course is that the large bolus of protein is suppressive of the hunger hormone ghrelin.

Glad it's working for you, too.

Posted by: niki

I'm glad too. Now I just gotta find a protein powder that I actually like. A lot of the artificial sweeteners bother me......my current one goes right through me, literally.

Today's workout:

Kinda just messed around today instead of sticking so strictly to the plan
Bench - 5x95 (2x) 3x135 2x 145 4x115 95x12
Rack pulls - 5x5 - 135, 225 (gotta get another pair of gloves so I can go higher)
Decline bench - 12x95, 115x6
Bent rows - 8x45, 2(8x50), 2(6x60)

Shoulda done some cardio - went home instead. Tired.....excited about the gains in bench and bent rows.....I enjoy decline bench - for no apparent reason at all other than it feels really easy.

Posted by: niki

Day TWO - leg day! Let me wax poetic about leg day. Leg day is the day I anticipate, the day I look forward to, MY day.

Leg Press/Calves/High foot placement leg press
8x235/425/605 5x785 - no pain in any joints! niiiiiicccce.
I basically worked in with my son. Had a big ol' buff guy materialize w/i my space bubble and take it upon himself to be concerned for my health. Told me not to lift so heavy. Started to talk about hernias, and after awhile, asked me if I knew what a hernia was.....

Then he proceeded to tell me had had a hernia injury and that it is BAD to have one.

...my6'6" son was next to me, struggling to keep a straight face - so I had that distraction to deal with as well as a complete and total (rather cute) stranger trying to school me. I played nice and thanked him for his tips....
Andrew said it was cause he felt threatened, (pressing more) and then he laughed and said the IQ difference shoulda been more threatening. I may be fat, but I'm not dumb, OR WEAK. I mean, jeez, I carried around 335 for 5 years - my legs/ass are STRONG....lol....I KNOW what a hernia is, and I wasn't maxxing out. Yeesh.

Squats - 5x5 -45/95/95/135/135 - working on form here....using plates under heels felt much better.....

Bicep curls - 5x5 - 25
Hammer curls - 3x8 25 Have I mentioned how much I hate biceps? Have I?

Weighing in daily - dropped 1.8pounds since yesterday.....I'm starting to notice. I also bought a smaller uniform yesterday and it fits with room to spare...I'm dropping clothing sizes so rapidly I can't keep up and I HATE shopping......all ego boosting, to say the least. I want to make it below 200 before graduation the end of July. I'm at 232 now.

Had a physical for work.....after a zillion questions I finally told the PA about working out 5x a week, lifting. She looks at me and says, "Do you do ANY cardio?"

Lady, I've lost more weight since January NOT doing cardio, than I ever did DOING an hour and a half of cardio a day...............heh

Posted by: omerta2010

Originally Posted by niki

Had a physical for work.....after a zillion questions I finally told the PA about working out 5x a week, lifting. She looks at me and says, "Do you do ANY cardio?"

Lady, I've lost more weight since January NOT doing cardio, than I ever did DOING an hour and a half of cardio a day...............heh

freaking awesome.

And congrats on chatting with the overly concerned gym guy.

You might enjoy this article after your encounter: The Global Meathead Research Project

Posted by: JerseyDevil

NIKI, haven't visited your journal in a few days.... and wow. That is great news and thank you for the kudos. You are working hard, and it is paying off. Keep up the good work!

You rock.

Posted by: Built

Ah, the concerned bystander. I've enjoyed a few of those, myself. <chortle>

"Do you do ANY cardio?" HAHAHAHA did you actually tell her you've lost more since ditching it?

Loved your post.

Posted by: niki

Thanks for the link Omerta - will read it shortly, with my son - pretty sure he'll get a kick out of it too....especially after today.

JD - thanks, man - I miss you when you when you aren't around.....sniff.

Built - no, I didn't actually say it.....I have a rich inner monologue that I have spent YEARS disciplining to remain IN.....I get in trouble for being honest. This PA was an older lady, and I'm sure you are well aware of how entrenched medical dogma is....SO not worth the energy - and I'm ALL about efficiency.

I'm an introvert - when I go to the gym - don't talk to me. ESPECIALLY on leg day.

And especially don't freakin materialize in my space bubble, less than a foot away.

WHY don't these guys have space bubbles? My bb classmate doesn't have one either.....it is disturbing. Yeesh. I swear, he sits so close his leg TOUCHES mine, I try to subtly move the chair away, and he MOVES AGAIN....sigh. He notices....states, "Oh, yeah, I don't have a space bubble"....I just looked at him and said, "I do." (roll eyes) That was our first clinical experience together.....he's STILL the same.

I need a 'doesn't play well with others' t shirt.

Went to the gym tonight for cardio. Did a coupla neg chins, 30 min stairbeast, and 5 more sets bicep curls/hammer curls.....why, do you ask? Well - because I HATE BICEPS.....that's why.....trying to offset my natural dislike/avoidance.

Posted by: niki

Omerta - I laughed.....I cried....sigh..thanks, I needed that. To be completely honest with y'all I was kinda afraid to post my rant about 'concerned bystander' (although in this case, it was concerned huge guy leg pressing less weight on the machine next to me). So, I feel great that I was honest about it, and nobody told me he was right......that woulda sucked.

Posted by: omerta2010

Originally Posted by niki

I'm an introvert - when I go to the gym - don't talk to me. ESPECIALLY on leg day.

And especially don't freakin materialize in my space bubble, less than a foot away.

This is the type of person that would drive me nuts. I have a few advantages in the gym.
1. ipod cranked so even if somebody says hi they get a scowl and I have to reach for my ipod to turn it down.
2. 6' 250lb bald headed with a goatee and rarely smile so I think intimidates many of them

Glad you liked the article, I was laughing when I read it as well.

Posted by: niki

Omerta - he did/does drive me nuts......but he has other redeeming qualities. He's the one that convinced me to start lifting, and is just a text away for any questions. Not to mention, my only competitor in school with an intellect. We just differ in our spacial requirements.....lol He puts up with my crude sense of humor and lack of social skills......

And, no, erm - I do not seem to have the advantages that you do when it comes right down to it....and won't be acquiring them any time soon! I have a pretty good poker face. But I lack the physical intimidation. Grrrrrrrrrrr.

Did 30 min of stairbeast yesterday, and hit the sauna.....Felt awesome!

Posted by: niki

DAY 3
Standing side laterals - 3x8 - 50 - up ten pounds!
Bent side laterals - 3x10 - 30 - increased reps, not weight - r shoulder
hammer high rows - 3x8 - 205/235/265 - this felt satisfying.
Mil press - 5x5 - 45/65/60x3
lat pull downs - 3x10 - 85/100/115
low rows - 3x6 165/135/120/ 115x10 - so did this....heh

Posted by: naturaltan

first time reading/posting ... and WOW!! Good on you on your loss. You have what the majority do not - drive and the ambition to reach your goal! I applaude you!

Posted by: niki

Thanks for reading and the encouragement NT! Glad you stopped by. I am determined to be triumphant - and am having fun in the process - what's not to love?

Day 4 - I am writing this the day after this workout - I am sooooo sore....hehe, LOVE that feeling. Means I worked HARD. I'm still sore from Day 3 as well - so my whole body is wrecked. I got cancelled at work, so will determine later about cardio...

Deads - 5x5 - 135/185/205/205/235 - only four on that last set - and i am picking these up off the ground now as well. Personal best on the weight.
Skull crushers - 5x5 - 60x2/70x3 - Up ten pounds! My love for tri's is reciprocal to my hatred for bi's. There is no rationale for it. Completely illogical.
Pull downs (press downs? huh, I don't know - tri's) - 3x8 140 WAAAAY up on these
Lunges - 6x14 - the length of the aerobic room - maybe 60ft?
Good Mornings - 3x8 95/115
Glute ham raises - 4x5. Depth of range is increasing, as well as the 'hold' at the lowest point of each rep. Still ugly. Still pathetic.

Weighing in daily, measurements once a week. Lost 3.5 inches from hips this past week. 230 at weigh in - but (heh, getting the hang of this) had waaaay more carbs than usual yesterday. I went to see Thor, and I had (horrors, gasp!) popcorn. I would DEARLY love to be less than 200 for graduation, which is taking place at the end of July.......I THINK I might just have a shot at this, or getting close.....

Thor gets a 7.2 ish or so....It was funny, several quotes my teenage boys will be taking advantage of I'm sure, the scenery was gorgeous, and Natalie and Chris weren't bad, either. Totally get points for a leading man with facial hair.....I mean, intellectual it was not - which after school this week, is just what the dr. ordered. Took top score on my exit exam this week.....might have something to do with my triumphant workout yesterday.....

Posted by: Built

You officially out-deadlift me.

Nice work on the exam, too.

Posted by: niki

Whoa, seriously? That's crazy.....wonder if my lifts will decrease significantly once I reach goal weight? I mean, I should end up losing some of that muscle I've been using to haul my fat ass around! thanks for the rep, Built! Exam came first - most awesome leg workout ever, second.....I think the one boost of confidence helped the other.....I can't WAIT to be outta school. (starting back again in the fall tho, lol)

I AM IN SO MUCH PAIN! lol. I sit funny - like I've been beaten or something....Rest day today - so I went in and did 15 min full incline at 3.5 and then 15 min 5.5 on the treadmill. Running is soooo easy now since I started lifting. Feels fantastic. Then I broiled myself in the sauna for awhile. I would have done the jacuzzi, but I couldn't be bothered to shave......heh, at least I'm thoughtful and DON'T go there...lol

Tomorrow, hoping to work, so probably another recover day - which as my delts, tri's and my body from basically the WAIST DOWN is painful - is probably for the best.....walking all day will be good for me. And then there's always Monday, and Day 1 to look forward to......I need new gloves as I've lost mine, which I wore ONCE.

Rack pulls kill my hands.

Hey if anyone wants to comment on this: I have absolutely NO APPETITE at all, and I am forcing myself to eat. I'm forgetful - so this is a problem. Haha, yeah - what problem to have - I know - but am concerned about metabolism, etc. How should I do this - just time it every so often, or what? I'm not regulating by blood sugar anymore so I kinda feel lost. Because I only feel hunger immediately after my suuper heavy lifts - yesterday, on set four of deads. lol....then it hits me like a wave, but its gone by the time I get home.

I haven't followed my calories on fitday for a couple weeks now. I'm regularly eating veggies like broccoli, etc as far as inputing carbs and my carbs are prob well below 25g. I focus on protein/fats primarily, but am guessing if I eat what I want (dont want) - I'm not reaching 1500calories a day, or the 150g protein/100g fat anymore. Maybe its fine - maybe its not - just wanted some feedback. Don't want to do anything stupid or harm anything. Plus with lifting so heavy, and making gains am wondering about protein intake for muscle recovery.

My life is so insanely busy right now - food is just not a priority. I need something simple, repetative is fine, that I don't have to think about, that is easily packed. Protein shakes fit the bill - even tho' in 'real life' I'd rather do all my calories from actual food, the next eight weeks are gonna be killer.

Posted by: omerta2010

Put your sons in charge of your gloves.

gym is looking good and congrats on the inches lost. Hope your sons treated you to a nice mothers day.

Posted by: omerta2010

Originally Posted by niki

Hey if anyone wants to comment on this: I have absolutely NO APPETITE at all, and I am forcing myself to eat. I'm forgetful - so this is a problem. Haha, yeah - what problem to have - I know - but am concerned about metabolism, etc. How should I do this - just time it every so often, or what? I'm not regulating by blood sugar anymore so I kinda feel lost. Because I only feel hunger immediately after my suuper heavy lifts - yesterday, on set four of deads. lol....then it hits me like a wave, but its gone by the time I get home.

I know alot of people wouldn't agree with me but if you have problems bringing a protein shake, bars ocassionally can be a good substitute. The few, and I mean few times I've had the "no appetite" happen I always remember "I'm eating for function not flavor" and just set my phone alarm to remind me it's time to have something. I have the same problem with work, I'll get wrapped up in something and need something to get my attention to remind me it's time to eat or I'll go the whole day without eating.

Posted by: jagbender

Niki Gongrats on your progress Enjoyed reading your Journal and What Progress!

You go Girl!

Posted by: Built

No appetite? Simple: don't eat. Trust me, your appetite will return. Meanwhile, enjoy the easy caloric deficit. There is no need to eat unless you need to, if you're carrying more bodyfat than "healthy-lean".

Posted by: niki

Thanks for the input everyone....I definitely felt my lack of calories in the gym today - very disappointing. And I felt weak, shaky all day.....just not hungry. Think it is stress related tho'. I'm not very tuned into my emotions. As long as my sugars stay above 60/70 I won't eat. If I go lower than that, I guess I'll do something. Guess I'll test tomorrow to see what's up.

Thanks for reading Jagbender! I'm glad you enjoyed it and thanks for the encouragement too. It's always a boost to see a new face stopping by.

Omerta - I'm gonna have to just go out and buy another pair, and delegate...lol Good idea! My boys stopped by the hospital during my shift - they are such a good looking bunch - am very proud...and got to show them off a bit.

Thanks Built - I literally had a protein shake (one scoop, 8oz whole milk, two eggs), a hamburger patty with mushrooms/onions in olive oil, and a few oz of chicken with broccoli tonight and had to FORCE that second meal down. gag reflex. Food doesn't taste good, texture ick....

Today's workout:
Flat bench - 5x5 - 95/115/115/115x4/115x5 - this felt soooo heavy...sigh.
Rack pulls - 5x5 - 135/225/225/205/205. There was this cute very 'in shape' chick working out between the squat racks - but she had her little tiny dumbells scattered EVERYWHERE to the point where neither rack could be used...I just set up,had no other choice really, and when she started moving her stuff, politely said thanks - well, SHE couldn't be bothered to respond....guess she was too good for me - when I put up the 225 -she moved further away. LOL..
Bent rows - 3x8 60/55/55
Seated calves - 3x20 70

Yeah, I'm gonna eat a tad more - just so I can have the satisfaction of lifting to my potential.....I didn't drink that shake til noon, and worked out half hour later and just felt wasted and weak the entire time. bleh

NOT gonna jip myself on leg day. Besides, my soon to be ex called my mom and sister on mothers day and told them I was having an affair (I'm not - school takes up everything)......I really, REALLY need to lift.

Posted by: omerta2010

Originally Posted by niki

Omerta - I'm gonna have to just go out and buy another pair, and delegate...lol Good idea! My boys stopped by the hospital during my shift - they are such a good looking bunch - am very proud...and got to show them off a bit.

NOT gonna jip myself on leg day. Besides, my soon to be ex called my mom and sister on mothers day and told them I was having an affair (I'm not - school takes up everything)......I really, REALLY need to lift.

1. sounds great that even working you got to spend time with your sons.

2. angry/annoyed has pushed me through some really heavy workouts before. One of my favorite things about the gym.

Posted by: niki

Okay, so I forced myself to eat more, and def helped during the workout. I've had a protein shake, and then half a cup of greek yogurt with a coupla strawberries (carbs!) before working out, and then post workout a hamburger patty with mushrooms and onions.........

Squat - 5x5 - 95/135/135/155/135x10 - Should i count my warm up set in the five sets for BGB or just the heavier ones?
Curls - 5x5 25
Curls with the press machine - 3x8 100
Calves/leg/high foot placement/ presses - 3x20/3x10/3x12 335/515/515
Lunges - 2x14, full depth - knee to the floor - its a leg day - thought it a good idea.
Hip adduction - 3x20 165 - see above note.....
Hip abduction - 3x20 160 -see above note....

Bought a new pair of gloves, delegated the care/tending of said gloves to Jake....back to studying......

Posted by: JerseyDevil

Hey Niki! In the past I had some issues with appetite, and I never really figured out why. It will come back. You are doing great, and you should be proud of your progress.

Posted by: niki

Yeah, JD, I think it's either ketosis, or emotionally related. I mean - food doesn't taste good, I don't desire anything at all, just forcing it down. And I hate being disappointed when I lift - and the calories were too low to support lifting. At least lifting the way I like to lift. I NEED that, so am trying to be better about eating.....

Interestingly enough, although my appetite is down, haven't lost since eating the damn popcorn last weekend! Until this morning, down a pound from yesterday. I ate a little more yesterday too, so I find it interesting. For me, it goes like this A)Work major muscle groups heavy B) Eat exactly the right amount - not too much/too little C) Lose a pound a day....huh, weird.

I know I'm in ketosis, because had a whole bunch of labs drawn for work, and it showed up.

Today is rest day, so gonna do at least 30, maybe longer on the stairbeast after abs. I'm not really sure why I'm doing any abs at all. Here's my logic - am still pretty fat - so hidden for awhile longer, all the compound lifts strengthen core as well, and I just don't get what the point is to doing them now....lol I mean, I can pretty much do a zillion with a buncha weight - so strength isn't the issue - can anyone come up with a good reason to single out abs specifically? Anyone? CONVERT me....lol

Posted by: omerta2010

Originally Posted by niki

Today is rest day, so gonna do at least 30, maybe longer on the stairbeast after abs. I'm not really sure why I'm doing any abs at all. Here's my logic - am still pretty fat - so hidden for awhile longer, all the compound lifts strengthen core as well, and I just don't get what the point is to doing them now....lol I mean, I can pretty much do a zillion with a buncha weight - so strength isn't the issue - can anyone come up with a good reason to single out abs specifically? Anyone? CONVERT me....lol

I'm with you, but I've decided to look at it kinda like that christmas present your parents put under the tree a month before christmas.

Once we lose the fat, that wonderful gift of having some ab definition will be there waiting for us. And why would we want to unwrap a present that is going to take another 6 months to make us happy.

Posted by: Built

I used to do abs. I try to remember to do abs now.

Posted by: niki

Hehehe, Built, I like IT.

I just spent my entire evening in the ER....Jake got angry and hit something, and broke his hand - surgeon tomorrow.......he's pretty devastated - no lifting for him for awhile......I don't think he took into account his strength gains over the past few months, and underestimated the force/damage.....

So - no stairbeast, or abs tonight. Or studying.

Posted by: niki

Made it to the gym late morning, after five hours of studying and calling hand surgeons......So here goes:
Standing side lat - 3x8 - 50, all sets at 50 now....
Bent side lat - 3x8 - 40 up ten lbs here
Hammer high rows - 3x8 - 285/330/285 - I beasted these today listening to Five Finger Death Punch.....it was beautiful.....tear....
Mil press - 5x5 50 2x5 - 60 - wasn't done, so did some more.
Low rows - 5x5 - 135/135/150/135/135x10 - I like these, and I want to take up kayaking in the future.....lol
Lat pull downs - 8x115, 5x100, 5x85

You all may have noticed the lack of chins.....I've been plugging away at those for eight/nine weeks now with no improvement to speak of. I quit. at least for awhile...lol

Posted by: niki

Day Four
Deads - 10x5 - 135/225/185 (8 sets) These felt great, was gonna try a new one rep max, but the 185 felt so great, I decided to do it until my grip failed...
Skull crushers - 5x5 50/70/60/60/60
press downs - 3x8 120/130(2)
lunges - 6x14 - getting great depth to these (floor), with no pain. I must admit, that I fell over once, to the great amusement of some guy who was basically just sitting on his ass.
Glute ham raises - 3x5

Walked out of the gym on jello legs. Oh boy.

Posted by: Built

Negative chins, my friend. You know how to do those? I use the smith for these, set at eye level. Stand with your legs a bit behind you, hold the bar so you start at the "top" of the chinup, lean into the bar with your toes a bit behind you, and lower under control. Self-assist to "up", then repeat. Five second negatives are ideal. Work your way up to five sets of five. That's how I taught myself to do chins - and it worked, too - especially when I dropped forty pounds.

Posted by: niki

Got it, Built. Thanks - will add those instead. Would it be beneficial to do these more often than once a week, just to work on getting up to the 5x5? Like maybe, do a set or two on rest days or something? I just feel so 'behind' since my efforts thus far have gotten me nowhere. I wanna do chins, dammit! I realize the weight is also a factor, but even in high school, at 125, I couldn't do a single one. Ridiculous.

Weigh in, 226. I swear to you guys, that there is some magical combination between broccoli and heavy lift days.....I always drop +2lbs the next day......lol

Yesterday was a big day - beasted my exam (weekly exit exams for the next 6wks), signed papers on my house, and final paperwork for my divorce. Day four and ten sets of deads rounded out my day.....Decided to not go to work today and get caught up on all the studying I missed due to emergency room/surgeon consults. Definitely hitting the sauna later, and maybe a bit of stairbeast or treadmill just to get the blood pumping through my legs. Oh..........and gonna try neg chins just for giggles.

Posted by: Built

You won't get a real chinup going until you're below 175 - I'll be surprised if you get one before you hit 150. The negatives done this way however will prepare you to get in a real chinup, and yes, you may do them twice a week if you like.

Props on the continuing losses, and on beasting that exam.

Lemme know how the negs feel - in particular, tell me what hurts tomorrow!

Posted by: niki

So yesterday I did 15 on the bike, and 15 on stairbeast, and some rowing before the boys decided we were done.....and I was still sore from day 3, so decided to wait on the neg chins......want to see specifically what gets 'sore'. Don't worry, Built, will def let you know! Looking forward to it.

Today was day one:
Flat bench - 6x5 - 95/115x5
Rack pulls- 6x5 - 135/225x4/275
Bent rows - 4x8 - 50x2/55x2
Decline - 2x10 115, third set - 7x115

Posted by: omerta2010

Looks like your still progressing in every way. Congrats and keep it going.

Posted by: niki

Yep! Thanks Omerta! Nice to hear from you! (psst, I bought another pair of gloves!)

Day TWO - OMG - It's LEG DAY AGAIN! Woohoo!
Calf/leg/high foot placement/ PRESS (3x20/3x10/3x12) 330/515/515 Note - i never do press first, but every single squat rack, cage, and smith machine was taken.
Smith Squat - 1x 95/8x135/1x185 I've NEVER used a smith machine before. Def MUCH easier than regular squats, BUT - I think there is a place for these occasionally. It was such fun to crank out ten sets of squats after pressing (albeit lightly, for me)....My back isn't sore at all, I didn't lose form at all -so got to do all that practice with body memory with nailed form - probably good for a klutz like me. Think I will do this once a month or so....
Bicep curls - 5x5 25 - why?
Some other bicep curl thingies - 3x5 120

Jake has surgery on his hand tomorrow morning.

Posted by: omerta2010

Good luck with the surgery tomorrow.

Since he broke his hand, may as well put Jake in charge of your gloves.

On the smith remember the bar is about 30lbs lighter than a regular freeweight barbell. You definately move some serious weights though, have to admit I'm very impressed.

Posted by: niki

Omerta, can't remember what I didn't know in the first place! lol I thought it felt easy.....dang it.

And thanks....

Posted by: niki

Jake's surgery went well - got a real quick trip into the gym while he slept.

Side laterals - 3x8 50
Bent laterals - 3x8 40
Hammer high rows - 3x8 245/265/265
Calves - 3x20 - 70
Mil press - 5x5 - 50/50/60x3
Low rows 5x12 - 90/105x4
Neg chins - 5 - just messing around a bit, no smith open, just the assisted chin, but it felt awkward like I was gonna fall/get tangled up in the steps/pad/dip bars so I let it go....will try again tomorrow if the smith is open....

Posted by: niki

I decided to just power through all four days this week - because it worked with my schedule better.....tomorrow will rest....looked forward to this workout all damn day and it didn't disappoint -

Day Four
Deads - 5x5 135/245/185/205/185
Skull crushers - 5x5 60/ 2x5 70 - just wasn't 'done'
Cable press downs - 4x8 130/140/140/150 160x6 170x3 - pretty much to failure.
Lunges - 4x16 - pretty exciting to do these to the ground....no knee pain.
Deads - 5x5 135 - felt like I could do these all damn day...And yes, I did another round of deads, lol.....'cause it just felt so goddam good.
Lunges - 2x16
glute ham raises - 2x5 - ack, nothing left! No third set....

On an irritating note - gained like five pounds overnight, but I DID have wheat the day before - AND being female and dealing with hormones.....bah....ridiculous. Stupid. I rarely EVER cheat with my eating - since I physically feel lousy when I do....but FIVE FLIPPIN POUNDS? sigh. I know, I know - it's just water, not weight but it is still annoying as hell.

Posted by: niki

Yesterday, did rowing/bike/stairbeast for about 40min total....

Day One:
Flat bench - 5x5 95
Decline bench - 5x5 95
Rack pulls - 5x5 135/185/185/185/185
Bent rows - 3x8 55
Hammer rows - 3x8 90
20 min bike

Lost three of those 'instant five' pounds......decided to start throwing some more cardio in there to see what happens.....Not sure what else I can do with diet - I'm pretty much barely eating as it is.....one or two protein shakes, and one or two meals (1/2 to 3/4 chicken breast/broccoli or variation with spinach, hamburger, or salmon)...I eat to to not fall over - I get no pleasure from it. Kind of the opposite extreme of where I was a few years ago. Divorce diet, mebbe.

Jake had his post op with the surgeon - x rays looked fantastic! Now for physical therapy.....he is hitting the gym daily tho' and is using the smith machine to squat, does insane abs, cardio, etc, leg pressing around 1000lbs, lol....all that pent up, 15 year old, energy....

Posted by: Built

Wheat bloats the hell out of me, too.

Glad the kiddo's doing good.

Posted by: niki

Day Two:
Okay - poor kid is stuck with the smith squat so I stayed with him, but I didn't wanna.....lol

Smith Squat 5x5 - 135, 135, 185, 185, 185, 135
Calf/leg/highfootplacement/PRESS (20,10,12) - 235, 425, 515, 605 (12/5/5)
Bicep - 5x5 25 (meh)
Treadmill full incline for ten minutes then zero incline run for ten minutes.

So, I've decided to add cardio in on some of these shorter workouts where I'm not beat to death (day four, lol)....My weight loss has stalled, due to whatever factors, so I am just messing around to see if anything works to get things going again. I gained that five overnight after eating wheat, and I have yet to go all the way back down.......so - I am not going to increase on any of my lifts, and adding some short cardio in for a total of 3 to 4 days a week.

I do realize that this is my body's pattern....I seem to drop about ten to fifteen pounds and then stall. It's gotta adjust somehow I suppose.

Posted by: niki

Day Three -
Bent Side laterals - 3x8 40/30/30
Standing side laterals - 3x8 40/50/50
Militery - 5x5 60
Bent rows - 3x8 - 55
Hammer high rows - 3x8 - 245/245/(4x295/4x245)
Low rows - 6x(150/135/120) 8x120 12x105

Gonna go back tonight for a cardio study break...I went for straps and/or chalk - but came back with hooks...not sure if I like 'em or not. No chalk.....the straps just looked, um, confusing.

Posted by: niki

Ugh.....day four - my favorite day, and I had a bad gym day.....got really sick yesterday.....so I guess it makes sense.

Deads - 5x5 - 135/185/185/185/135
skull crushers - 5x5 60
Good mornings - 3x8 95
press downs - 12x150/7x120/10x110

I gave up after this....just had nothing.....

Posted by: omerta2010

Lookin good in here

Just stick with it, we all have bad days in the gym.

Posted by: niki

Yeah, but did it have to be day four? My favorite day? Hmph.
Today was a rest day, and as I am still recovering from nearly dying I did the minimum...I basically did some abs, 20min on the bike, and 15 on stairbeast.......that's it...

All I have to say is this: day one better rock.......

Posted by: omerta2010

Yep it's always the day your all psyched up for, or that's your favorite.

I think it's more the disappointment after you being prepared to kick some butt. At least that's how it always feels to me.

Posted by: omerta2010

Saw in a different forum you were looking at lifting straps.

Here are the ones I use. They work great as wrist support as well.
Schiek - 1000-PLS

They are affordable on amazon as well.

Posted by: niki

Haven't been here in awhile....just lots going on with divorce/move, grandma died, mom flew in, and final few weeks of school....am still working out. At the gym just no time to post......

Thanks for the link, Omerta, I will check them out......I have been stuck for two weeks at 225-227 after that great run of pound per day losses, but yesterday I was down a pound so mebbe my body is ready to let go of some more excess baggage.....I have had three mights in a row of 8hrs of sleep.....prob the first time that has happened in six months....yeah - I think its related......for me the weight loss is all about hormonal levels, because I DON'T cheat, I don't avoid the gym, and I when I'm there I work out HARD.........

Posted by: niki

Alright - I've been going to the gym, just haven't had time to post on here. I've got three weeks of school left - so it might be a bit sketchy until after that. After getting sick, and losing quite a bit of strength, (unremarkable workouts) I am back to making some gains.....I'm not gonna post all the missed workouts - no time - so just highlights....

Hammer high rows - 8x245/4x295/4x295
Low rows - 6x150/6x135/6x120/8x120/12x105
Rack pulls - 5x5 - 135/225/275/275/225 - no prob with grip at 275.
Decline bench - 5x5 95/115/135/135/135
Squat - 5x5 - 135/145/185/205/185
Lat pull downs - 5x5 115/130/115/115/115
Weighted abs - 5x5 110/150/125/125/125
Flat bench - 5x5 - 95/95/115/135(4)/135(4)/95(10x)
Press downs - 8 reps - 130/140/140/150/160x6/170x2
Deads - 5x5 135/185/235/250/235 did the rest of day four and then a second round of deads - 5x5 2(135) 3(155) Cause I could......lol....best day ever and yeah, I'm still sore (this was two and a half days ago, lol)

Posted by: niki

Yesterday and today:

Bench - 5x5 95/115/115/115/95 - these felt terrible! I was failing on the last rep on these.
cable flies - 3x8 - 20/30/20 - first time on this particular machine
bent rows - 5x10 - 40 - just doing things differently - bored
decline bench - 5x5 95/95/115/115/115
Rack pulls - 5x5 - 135/185/225/275/295

Day Two
Calf/leg/highfootplacement/press - 20/10/12 reps respectively - 235/425/515/425
Squats - 10x5 - 115/115/135 for all the rest
Hack squats - 3x8 155 - bored, trying something different
bicep curls 5x5 25
hammer curls 5x5 25
Going back tonight for cardio...

I'm noticing that I'm not breaking into a sweat in the first couple of sets like I used to.....I'm kinda at the point where it seems like my body has adjusted and need to switch things up....my wrists bother me a bit with the benching/dumbell stuff. I would just lift heavier and keep the intensity but I can't just keep increasing forever, my joints have limitations!

I have been stalled out at 224 for awhile now.....Have lost some inches here and there, but nothing dramatic. My clothes are ridiculous - so maybe in places I'm not measuring?

Posted by: Built

Ditch anything that's messing with your wrists for now - give them a break. What do you figure is the reason you're currently stalled?

Posted by: niki

Lack of sleep.....I swear when I get two 8hr nights in a row - I start dropping again. Plus, it was that 'time' - water gain hides any losses for a bit. Was down today, bya pound to 224.

My pattern seems to be to lose dramatically, like a pound a day for 15 to 20lbs, then nothing for a few weeks, and then down again.......if I had the time, I'd add cardio back in consistently, but just not feasable for the next few weeks.

Posted by: niki

This is my third day with steady progress downward, so I think I've pushed through another plateau.....222 this morning. I'm gonna have to go buy more workout pants. NOT letting it get so bad that I lose 'em doing squats like last time.....heh

I'm also increasing lift weights in some areas, and not in others. For example - I'm NOT going to do calves very much anymore, because my calves are getting too big. I don't WANT to be that muscular and ripped that you can see the definition....My boys told me I looked 'swole' today.....YIPES. I guess my triceps are showing......other areas too.

I'm gonna have to adjust to this new body. The changes are scary - I don't and never wanted to look super muscular, but I happen to be a body type that gains muscle very easily, and have the hormones to support growth, I guess. I like athletic figures, but I don't want to be thick or bb-like. sigh......how to continue to lift, lose weight, AND achieve the look I want - while maintaining the lifting high I get from going heavy.......THAT is the question.

Posted by: jagbender

Originally Posted by niki

This is my third day with steady progress downward, so I think I've pushed through another plateau.....222 this morning. I'm gonna have to go buy more workout pants. NOT letting it get so bad that I lose 'em doing squats like last time.....heh

I'm also increasing lift weights in some areas, and not in others. For example - I'm NOT going to do calves very much anymore, because my calves are getting too big. I don't WANT to be that muscular and ripped that you can see the definition....My boys told me I looked 'swole' today.....YIPES. I guess my triceps are showing......other areas too.

I'm gonna have to adjust to this new body. The changes are scary - I don't and never wanted to look super muscular, but I happen to be a body type that gains muscle very easily, and have the hormones to support growth, I guess. I like athletic figures, but I don't want to be thick or bb-like. sigh......how to continue to lift, lose weight, AND achieve the look I want - while maintaining the lifting high I get from going heavy.......THAT is the question.

Congrats on breaking a platau! that can be a bummer! LOL on the losing you pants story!

You are doing well and you have a great coach!

Posted by: niki

Thanks, Jagbender, and I agree completely!

Posted by: Built

You won't look as muscular as you think you will once you're lean. You'll be muscular, to be sure, but think of it this way: if you only have two choices - big and hard, or big and squishy - which one would you pick?

I made this realization years ago. When I focused on becoming big and hard, I got smaller and leaner.

Props on busting that plateau!

Posted by: jagbender

Originally Posted by Built

You won't look as muscular as you think you will once you're lean. You'll be muscular, to be sure, but think of it this way: if you only have two choices - big and hard, or big and squishy - which one would you pick?

I made this realization years ago. When I focused on becoming big and hard, I got smaller and leaner.

Props on busting that plateau!

Big and hard is good, much better that soft and squishy anyday.

Going out to lift this AM

Posted by: niki

Originally Posted by Built

Um, I don't want 'big' anywhere in the equation at all! And I'm on a mission to eliminate Squishy....

I mean, if given a choice and all.

It just freaks me out when my boys call me 'swole' at the gym.....I'm paranoid enough with all these meatheads staring at me when I lift.....and that's when I'm warming up....and I quote, "did you just dead lift that?"
"I was standing right next to you man, didn't you hear the weight hit the floor?"
"No, seriously, did you just dead lift that?"
(my oldest son) - "Yes, she did, and that's my MOM."
As the guy looks up into the stratasphere at my oldest son, "No WAY something as big as you came out of someone that small, that's just wrong man. No way she just lifted that......I can't lift that"....

Sigh......

I'm just gonna trust you, Built, and keep on keeping on.....but if my bb buddy makes any comments about my arms getting big enough to hurt his feelings I'm going to need serious therapy.....just a heads up....

Posted by: Built

You didn't hear what he said, did you?

""No WAY something as big as you came out of someone that small, that's just wrong man. "

Posted by: niki

Nope, I missed it.

I keep typing out my response, and erasing it because it sounds lame even to me. Things like; at 222lbs nobody is gonna describe me as small.....and my son is 6'6" so ANYONE is gonna be small compared to him......

I think I need therapy........

Posted by: Built

You've got body image dysmorphia. It happens to everyone who loses a lot of weight. Your eyes need to catch up with your brain's image of yourself. It can take a while.

You find yourself trying on clothes that look too small and being amazed they're too big?

Posted by: niki

I'm not much of a shopper........and with school......but yeah, when I am forced to go clothes shopping due to my pants falling down when squatting, I end up trying on things that are too big......

Then I go down two sizes, and they are still too big......so I go down another two sizes and am shocked that those actually button and zip...and fit.

So, I'm four sizes body dysmorphic, lol. I remember as a teenager always feeling larger than I was. I think part of it was due to my mother being very petite. I was 5'8" and 150lbs and she is 5'3" and 105lbs.

But I don't go shopping much, 'cause I hate it.....didn't like it even when I was a thin teenager, so that ain't gonna change!

Posted by: Built

Originally Posted by niki

... when I am forced to go clothes shopping due to my pants falling down when squatting, I end up trying on things that are too big......

Then I go down two sizes, and they are still too big......so I go down another two sizes and am shocked that those actually button and zip...and fit.

So, I'm four sizes body dysmorphic, lol.

Yep. I remember going through the same thing, myself - except that I LOVE $hopping. Dammit.

Originally Posted by niki

I was 5'8" and 150lbs...

... I was a thin teenager...

Yep, that's thin. I'm 5'7", and I wear a size four when I weigh 148 lbs.

You were thin at 150; you would have been perfectly healthy at 170. You're not that fat anymore. You've got a bit to go, but you can see it now (really!), and it's working.

If you find you've got "too much muscle" on you when you're lean, you can lose it easily then by eating too little, eating less protein, and overtraining. Don't do it now though - the muscle will help you drop the fat.

Posted by: niki

Dammit, you made me cry....

And it is such a strange thought to realize that I have the kind of control now, that you mention in the latter part of your post.

Posted by: Built

Success is motivating.

Posted by: niki

Yes, Built, yes it is.....

And here are day's 3 and 4.....as well as 5 (oops, I got a little carried away today)

Day Three
Mil press - 5x5 50
SSL 3x8 - 50
BSL 3x8 - 30 - used slightly different form, much more difficult to do
Hammer high row - 4x8 225 (4x275)
Lat pull downs - 3x10 - 85/100/115
Low Rows - 5x5 90/105/120/120/105

Day Four
Deads - 5 reps of 135/135/155/155/185/155/155
Tricep ext - 3x12 50/60/60 - using the rope, overhead - first time for this exercise.
Skull crushers - 5x5 60
Good Mornings - 3x8 95/115/115
Lunges - 6x20 - omg...leg death. collapsed at the end trying not to throw up....waited for EMT/Firefighters to no avail.......alas, they weren't working out yesterday....

Day Five - now, I do realize that I should have rested today. I was going to do a bit of cardio on the bike - to loosen up the ol' legs after leg death. Mebbe sit in the sauna for awhile. some abs were a possibility......I dunno - I work tomorrow, so figured that could be my rest day. I snapped and I wanted to LIFT....

Weighted abs - 4x20 - 110/110/110/95
Cable pull downs - 3 sets of 92/82/72lbs - as many as I could do - I gave myself the luxury of NOT COUNTING the damn things. I HATE counting.....grrrrr...it was lots, and you guys will just have to believe me...Not sure what they are called, but on the knees, pulling the rope down from overhead, all the way to the floor on each side. I won't tell ya what I call them - 'cause it isn't politically correct. They look like this:

but holding a rope....lol

This is where I kinda went crazy. I don't know what happened. I blame it on working out abs for the first time in forever......

Flat bench - 4x5 - 115/115/115/115/115x3
Decline bench - 115x5/115x5/135x3/135x4/135x5/135/3
Cable pull downs - 3x30 - 82lbs (round TWO)
Oblique machine - 4x5 each side, 150....let's see if I'm sore tomorow....hehehe

Now I've already cancelled work tomorrow to study for my exit exam AND I was sore from benching within HOURS....that has never happened to me before! It usually takes me at least 24 hours or more to feel sore! Eeeek

Keep in mind my lower body is incapacitated as well......from all those lunges....I can't sit properly, I can't walk properly, and now my upper body is sore within three HOURS of benching? oh.my.god. tomorrow's gonna suck.

in a good way

Posted by: Built

Hehehe... you're a glutton for punishment, aren't you!

Hey, good luck on that exit exam. You're so close now - when is it all done for you?

Posted by: niki

This Wednesday is my last test. Thank GOD......well, except for the state boards, but that won't be for a bit. After Wednesday, it is all tying up loose ends....

Posted by: Built

Yes!

And still, how much have you lost while going through all this?

Posted by: niki

I've lost about 115 overall, and nearly 50 since beginning to lift.

While maintaining the number one position academically in my class, and being on the Dean's list. (I'm up for valadictorian or whatever it's called)

I also got a job and have been working.

Of course, my marriage ended.....so it wasn't all a triumph....but at least I'm starting to work to my potential.

Posted by: Built

Holy CRAP.

<bows down>

It doesn't seem to me the dissolution of your marriage has destroyed you. It must have been a long time coming.

Posted by: niki

Originally Posted by Built

Holy CRAP.

<bows down>

It doesn't seem to me the dissolution of your marriage has destroyed you. It must have been a long time coming.

LOL! Thankyou, Built....

And naww, I wasn't destroyed - I'm just picking up speed and hitting my stride. And didn't someone somewhere say that all creation requires some destruction?

Posted by: Built

"all creation requires some destruction " - ooooh, I like it!

Posted by: niki

Hehehe......

So, here's the other half of day one, er day five.......day six? Dammit, now I'm all messed up!

Bent rows 3x8 55/ 3x8 60
Rack pulls 5x5 135/225/315/255/255
30 min on the ol' bike........10 min in the sauna.......aaaaaahhhhhhhh!

Posted by: niki

I rack-pulled 315 today.....!!!!!!!!!Bwaaahaaahaahahahaahahaha! Woohoo!

I rule. And yes, it was scary to add that third 45lb plate. But I did it FIVE times.....does it sound like I struggled? Heh.

(forgot to mention that was my new all time max and the durn thing won't let me edit now, please bear with my belated bragging)

Posted by: Built

Sweet!

Posted by: niki

B cmplx - check............caffeine - check...........coffee - check...........vitamins - check.........breakfast - check.

Leg day - its a glorious thing. (I just consumed enough caffeine to induce pvc's - I'll letcha know how it goes)

Posted by: Built

How much caffeine would that be for you, niki?

(as an aside, have you tried ephedrine plus caffeine yet?)

Posted by: niki

Uh, not much by most standards! Am fairly sensitive to caffeine....in fact, very new to caffeine intake and only use it for working out. I don't drink soda, or other forms of caffeine on a 'recreational' basis. I drink water, period.

Between pills and coffee - mebbe 300mgs at the very most, spread out over an hour. (french press coffee machine - guesstimate) This is a MASSIVE amount for me. School and lack of sleep have something to do with this. My bb friend carries a blood serum level of caffeine higher than that on a regular basis.....lol...

Oh, and I've learned - the caffeine takes a bit to kick in full swing - even tho' I feel it right away.....no more of this turning into an animal on my last friggin set...lol...I want it to ALL feel that way.

And no - haven't tried anything but caffeine, and just started that recently.....hmmmmmmm, Built, you mean there's MORE options??! FYI - the pvc's comment was a joke...

Posted by: niki

Day Two

Calf Press/Leg press/High foot placement leg press (20/10/12 reps, respectively)
335/425/515/605x5/695x3
Bicep cable curls individual - 3x5 50, 2x5 bicep bar 120
Squat - 5 reps each - 95/135/135/185/155/135 for five more sets
Hammer curls - 3x5 25 2x5 30

I'm a bit disappointed in the squat thing....I was hoping to go higher, but just didn't feel it...Think I went to high on press. Usually I gage things fairly well, but missed it this time. I can squat 135 all damn day and never get tired. My range of motion with squat is improving drastically tho' - I can get all the way down.

Posted by: omerta2010

Originally Posted by Built

"all creation requires some destruction " - ooooh, I like it!

I found the name for my next journal.

Congrats on all the hard work Niki.

Just make sure when you just have "a job" and the gym you don't get bored. That happens to me when I get really busy for a period of time. That day the project is done I sit down and kinda go "WTF am I going to do with this time now" then I go wander around half the day.

Posted by: niki

Hi Omerta! Was wondering if you were still around.....and thx.

I know, it will take me a bit to adjust to my new schedule I am sure - but I am gonna be vegetable and sleep for days and days and only get off of my couch for the gym and read nothing but fun stuff - NO medical stuff. And even watch, gasp, MOVIES! And Dexter - god I miss Dexter. I will hang out and have coffee with my boys, and give em back rubs, and cook homemade spaghetti sauce all day long........

It's gonna be GREAT!

And then I will get bored and start researching things again. 'Cuz it's what I do, man. It's what I do.

(not to mention I just bought my own place, and it's a fixer-upper...I gotta a whole HOUSE to remodel)

Posted by: omerta2010

I'm always hanging around, but sometimes don't post much when I'm not hitting the gym. Been nursing an injury but hope to be back at it tomorrow, rehab style but at least getting back to it.

The house sounds like fun. Wanna send me some of that homemade spaghetti? it sounds great.

I didn't like the last season of Dexter as much as the previous ones. True Blood wasn't to bad either.

Posted by: niki

Originally Posted by omerta2010

I'm always hanging around, but sometimes don't post much when I'm not hitting the gym. Been nursing an injury but hope to be back at it tomorrow, rehab style but at least getting back to it.

The house sounds like fun. Wanna send me some of that homemade spaghetti? it sounds great.

I didn't like the last season of Dexter as much as the previous ones. True Blood wasn't to bad either.

So, you abandon us when YOU aren't working out...niccceee. I see how it is...all the same - hope you get well soon - don't be like my idiot son who is curling 45lb dumbells four weeks after hand surgery....(I am SURE you are MUCH wiser....)

Nope. Spaghetti is only for those who show up to help with ma house....hehehe....did I mention my grandmother's from Italy? Or that I am an amazing cook? She dead lifts 250 AND cooks folks!

The last season of Dexter sucked. Horrible....terrible.....the writers should all be victims. The first seasons were the best - and I did enjoy the season with John Lithgow.....creepy bastard. I've never seen Trueblood - I watch this stuff on Netflix cause I don't have satellite tv....or a tv for that matter.....laptop.

Posted by: omerta2010

Not abandoned, just don't want my crabby and grouchy self to become overly abundant on the boards. lmao

By the way your rackpull is "insane"

Bittorrent is were I download movies, and shows I either check out Hulu or Netflix.

And sounds like you sons are doing great, must be awesome to workout with them. And tell your son no more punching stuff, I managed to learn that in college as well.

Posted by: niki

Well, he is a freshman in highschool - so let's hope he learned it right. The first time was expensive enough!

And thanks!

Posted by: niki

Well - I passed the exit exam with flying colors....It WAS leg day yesterday but the exam was too early to hit the gym first, and I was too intoxicated after.....

That's all I'm confessing.

No more tests, just wrapping up loose ends now. HUUuuuuuge sigh of relief. Can't believe nursing school is over.

Posted by: Built

YESSSSS!!!

Congratulations - you've earned this.

Posted by: omerta2010

Congrats, and you earned your night of having fun and just letting loose (sp).

Posted by: jagbender

Congrats Niki!

Posted by: niki

Thanks guys! I had fun. Even went to the gym today for some light cardio/abs.....gonna wreck legs tomorrow.

Posted by: jagbender

Originally Posted by niki

Thanks guys! I had fun. Even went to the gym today for some light cardio/abs.....gonna wreck legs tomorrow.

Wrecked mine today

Posted by: niki

I took a look at your journal - looks like you did a good job on the legs...I tried hack squats recently - but even at 150 pounds - my knees hurt for three days, and were twingy after that so no more of those for me!

I LIVE for leg day. Best high, hands down. I am gonna try doing more reps, instead of more sets to give myself a little something new. I'm down to 221, but really, am not satisfied with the fits/starts/plateau garbage. My calories/macros are fine, I am dedicated at the gym - but it's been awhile at this workout and I think my body has really adapted.....gonna change things up for a week and see how it goes. Don't think it can hurt.

Also, met a guy at the gym who really seems to know his stuff. I can't add weight to my lunges due to the fact that I am coordinationally challenged and need my arms out to balance (and still fall over sometimes, dammit).....he suggested a weighted vest - !!!! brilliant, why didn't I think of that?? So am gonna bring that too.

I'm gonna be whining and crying on here tomorrow, if I can make it outta the gym and to my car after what I'm planning to do......the anticipation has already begun to build...

Posted by: omerta2010

You need to go at least 4-6 weeks to see if a routine is good for you.

Just some useless knowledge.

Posted by: niki

LOL!

Well - been at this one for nearly five months - I should be able to feel in a week if I am more/less sore, if it bumps up my metabolism, (sweat more, faster), as well as weighing in daily plus wkly measurements and I think I will be able to make some intelligent conjectures...

As to whether or not I intend to pursue a more permanent commitment.... =) (how's that?)

Posted by: omerta2010

wow I didn't realize you've been doing builts routine for 5 months. Time has really flown by.

Do you have a good idea on what the new routine your going to play with is going to look like? Just curious.

Posted by: niki

Nope - just beginning to look into things. And really, probably just taking a short 'break' to see if it helps shake things up a bit. Stupid plateau...I've got until Aug 13 to drop 20 more pounds to reach my goal of being less than 200 at ceremonies. I started at the end of February/beginning of March, I think?......school has ruined my memory. These plateaus are ruining my timetable and it has happened SO many times where I stall out for three,four, five weeks at a time. I'd like to at least get close.....grrrrrr.

I was actually gonna just stick with BGB exercises, but decrease weight a bit and increase reps per set. (but it changes it and I know that) It's an experiment - am admittedly ignorant. I just don't feel like ten sets of squats/deads - as FUN as that is, is doing anything. And yet, I can't really go a whole lot heavier, and I'm not getting as sore.....I LIKE to be sore.

However, the lunges - which I've increased to 120, made me hella sore. So, I'm thinking - why not try the less weight/higher rep thing and see if I can get sore again? It is really goddam irritating to do that many sets of compound lifting and not get super sore the next day. But lift heavier and my joints start complaining.

If this works - I won't NEED another routine....I LIKE this one....plus, while I get bored, I also hate change - lol. My body adapts quickly - very, very quickly, and I am thinking this has something to do with all these stalls. I can't keep increasing the weight to increase intensity due to joint issues, so I must change it up some other way. Adding in more cardio hasn't been effective, my diet is pretty scanty at 1200 calories a day, so - if ya got any other ideas, lemme know!!

What to do, what to do........lol...On a posative note, I finally got a shot at those 5 second drop, negative chins....did 3 sets of 5 and am nicely feeling it even two days later. Niiiiiiccccce.

Posted by: Built

Hey, you figured out the negative chins - awesome!

Now - the "getting sore" thing. I don't get sore anymore. I honestly can't remember the last time I got sore from a workout. Once you're conditioned, you won't get sore.

Sorry.

Posted by: niki

Dammit!

A few more years?

Posted by: Built

Regarding your notion of changing the rep range, you bet. Pick an lower, a push and a pull and do those as a circuit - one to the next to the next without a pause, or with only a short pause. Or do all the push, all the pull, and all the lower that way, with short pauses and longer sets.

Or do one of your heavy compounds as a heavy compound, and do the rest in higher rep ranges. Cycle though which one goes heavy, varying it from workout to workout.

Lots of ways to do this.

Originally Posted by niki

Dammit!

A few more years?

Posted by: niki

Glad you responded, Built, was wondering what you would think.

And I meant that i am hoping to continue to be sore for a while longer......

Posted by: Built

No, really, you probably won't feel sore at all unless you do a completely new movement, like those negative chins. Soreness doesn't indicate progress. Progress indicates progress.

Posted by: Built

BTW, estrogen protects women against inflammation - women tend not to become as sore following exercise as men.

estrogen delayed onset muscle soreness - PubMed result

I think this may be part of why so many women overtrain; they think they're supposed to be getting sore, so when they don't, they do more and more, chasing that pain. It's important to understand that the soreness doesn't necessarily mean anything in terms of results.

Posted by: niki

Gotcha.......what a bummer......lol

Posted by: niki

Have been at 221 for a few days now.....but am down an inch each in waist and hips, and 2 inches in butt........and that's compared to measuring four days ago......

Posted by: Built

Originally Posted by niki

Gotcha.......what a bummer......lol

Nonsense - we still get results! We just don't suffer as much for 'em.

Posted by: omerta2010

Originally Posted by Built

No, really, you probably won't feel sore at all unless you do a completely new movement, like those negative chins. Soreness doesn't indicate progress. Progress indicates progress.

She said exactly what I was thinking.

Posted by: omerta2010

Originally Posted by Built

Nonsense - we still get results! We just don't suffer as much for 'em.

I learn so much from Built.

Posted by: niki

Don't we all?

So, Built......we don't get as sore, and we can have multiple orgasms......hmmmmm....

Posted by: Built

See, I don't get multiples. I go off like a guy - one big OOOOOH!!! Then leave me the fuck alone and make me a sammich.

Posted by: niki

LOL! Well, if it makes you happy - I'm good.....For me, there's def a variety of intensity, several 'small' ones, building up to, well, you obviously know. Sammiches RULE! lol

Day Three
Biceps - 3x5 25/2x5 30
Bent side laterals - 3x8 30
Standing side laterals - 3x8 50
Mil press - 3x5 50 3x5 60
Hammer high rows - 2x8 225, 2x4 275
Low rows - 5x5 120
Neg assisted chins 3x5

Rest Day
20 min bike
Weighted crunches 3x10 80
Torso - 3x10 110
Cable pressdowns - didn't count reps - 62/72/82/92

Day FOUR
Deads 5x10 - 135/135/135/155/155
Skull crushers - 5x5 60/60/70/70/70
Good Mornings - 3x8 95/115/115
Tricep ext - 3x12 - 60
Lunges - 6x25

I'm effin' fried. The additional reps definitely effected me - both then, and the rest of my workout......the lunges were brutal. And I forgot my weighted vest! grrrrr

Posted by: omerta2010

damn what did I start in here.

Have a great weekend and congrats on the inches lost.

Posted by: niki

Originally Posted by omerta2010

damn what did I start in here.

Have a great weekend and congrats on the inches lost.

FYI Omerta, I really don't think it takes much to get either Built, or I, 'started'......hehehe!

Posted by: niki

omg.....ouch......need coffee.....need sustenance......vicodin

(for what it's worth - when I do deads, they are off the floor)

Posted by: jagbender

Originally Posted by niki

omg.....ouch......need coffee.....need sustenance......vicodin

(for what it's worth - when I do deads, they are off the floor)

Congrats on your ilost inches!

Dead lifts looking good too!

You go gurl!

Posted by: niki

Thanks Jagbender!

Day One is a bit lacking, due to the fact that my kiddos took the hooks out of my car......

I guess, since I didn't take a rest day (tomorrow am working, so resting then) it isn't too bad to miss rack pulls and bent rows - my triceps are still sore from yesterdays routine...

Day One
Flat bench - 5x95/115/95/95
Decline bench - 5x95/115/135/135/135X3
Incline dumbell press - 8x35/4x35-4x30/6x30
Seated calf press - 3x20 70
Stairbeast 15 min

Posted by: omerta2010

Originally Posted by niki

need sustenance......vicodin

Aren't these one and the same.

Originally Posted by niki

(for what it's worth - when I do deads, they are off the floor)

That's the only way

Hope your recovered for this next week.

Posted by: niki

Oh, I recovered-kinda......my kids are doing the same routine, but on different days - and I have brain fog from school.....I somehow managed to do day one, and day three, with a rest day between, and completely forgot day two.

I am still slightly sore from day four on Friday - movement was agony all weekend. And to get on the same schedule as the boys, I'm doing day four today.....and I'm scared......

Rest day was stairbeast, bike and abs
Day 3
Ssl - 5x50/6x40/16x30/10x40/10x40 -
BSL - 3x8 30
Militery - 5x5 50/60/60/60/60
Hammer high rows - 3x10 245
Seated rows - 5x5 120 - use the wide grip attachment
Neg chins - 4x5, managed a fourth set, these are brutal for me and my entire torse is sore as hell.
Bike 15

Posted by: Built

Aren't those negative chins ridiculous? Glad to see you're making progress.

Posted by: davegmb

Hi Niki, just browsing your journal and saw your good morning numbers, really impressive, well done. Nice deads too.

Posted by: niki

Originally Posted by Built

Aren't those negative chins ridiculous? Glad to see you're making progress.

Yeah, I got one problem with them.....my damn pants slip down in the front.......bah. I guess I need smaller workout pants. But I hate shopping......I sense impending disaster and humiliations galore.

And thanks Dave! I LOVE deads - my all time favorite day.....did 'em today, in fact. I pour it all into my deads, normally, and do my gm's afterwards.....today for instance:

Day FOUR (imagine epic music in the background, I always do)

Skull crushers - 5x5 70 - seriously, after the very first set, I KNEW it was gonna be a good day. First time all 5 sets were at 70 - next week, going for one or two sets of 80.
Deads - 10x95/135/135/155/155 - 5x185/5x205 - I got carried away....
Tricep ext - 3x12 60/70/80
Cable press downs - 3x12 140
Good mornings - 3x8 95/115/115
Lunges - 2x25/2x25 with 15lb dumbells (fell over twice, heh, I hate being such a clutz)

Posted by: niki

Day One: I did a carb refeed last night, pancakes for the first time in two years....and I decided to eat carbs today....YES, it was a decision. Since my 'refeed' was nowhere near the 3-500g of carbs, I did another meal midday......because I wanted to see how it effected my lifts tonight......

Flat bench -
10 with the bar to warm up/5x95/5x115/3x135/3x135
Bent rows - 3x8 65
Decline 5x135/4x135/5x135
Incline dumbell press - 4x5 30/3 sets of 35
Barbell bent rows - 4x5 80/90/100/110 - new for me, extremely easy, but I always do new stuff easy so there are no surprises tomorrow....
Rack Pulls - 5x225/315/335x3/225/225 - I actually went for 365, and got lift off, but could not lock out - if I had done these first, I think I woulda made it.
Flat bench 1rm - 150/160

Didja see ma bench? I am STOKED.....I felt so great after rack pulls, I rested up for about ten minutes and decided to go for it. I coulda definitely gone higher.

Built - I LIKE lifting on carbs! This was a great session. You know, I have focused so much on losing weight, that it never even crossed my mind that it would effect my lifts. I mean, I've been making steady gains. Why it never translated, what with me reading all this stuff about guys consuming massive calories to grow and lift big, I dunno......My god - this was an awesome session and I was high as a kite!

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