Time to face the jury (and myself) [Forum Archive]

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Time to face the jury (and myself)

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Posted by: Devlin

Well decided since I'm turning 32 in a month

that it's time I faced the jury here and started a journal.

A little background first. I have always been thin (averaged 110lbs) and never had problems staying thin and fit looking until Feb 2003, when I started to pack on pounds and became a bitch from hell. Thats when I learned I had a large tumor on my thyroid which was not only causing weight gain, but major hormonal imbalances and severe mood swings. July 2003, my throat was sliced and I kissed the cancerous tumor as well as my entire thyroid goodbye. I underwent radiation and began taking Levoxyl. Two years later I am still cancer free

. Even though I had somehow managed to keep my weight stable (115 +/- lb), I felt I had lost my nice tight body I had once had so in May of this year I joined a gym, got a personal trainer and started to seriously exercise.

Now...Overall I am seeing progress in my body (muscles becoming defined, harder), but I wasn't loosing any weight even though I was doing cardio 5-6 days a week

and eating calorie defecient diet. Got into endo and doc increased my Levoxyl dose as it was too low

.

So here are my goals:
1. Drop atleast 5lbs
2. Decrease body fat 5%
3. train as if I'm going to compete in fitness
4. clean diet up/break habit of eating only 3x a day

I will be posting my training, however, I'm not ready to post my diet as it still in need of work (not enough armour in the world to protect me from the jury here if I posted diet

). I've cleaned a lot of crap out of diet and I am eating cleaner, but I still can't get myself to eat the 5-6 meals a day (old habits die very hard

).

Stats (10/29): 31 yrs old (turning 32 Nov 29th)
5'4" 118 lbs 20%BF
chest 34
waist 25
hips 34
arms 11
quads 21
calf 13.5
shoulders 37

Should Add: I take 125mcg Levoxyl daily in AM
Kelp 2x times a day
Calcium with Vit D (1200mg Ca, 400 I.U Vit D) daily in PM

Posted by: Devlin

10/27
Treadmill: 10 minutes @ 10% incline 2.5 speed
20 minutes @ 15% incline 3.0 speed

Recumbant bike: 30 minutes level 3

Total cardio: 1 hr

10/28(Abs & Back)

Abs:
Crunches: 3x30
R. oblique crunches: 3x30
L. oblique crunches: 3x30
Straight leg lifts: 3x30
Seated twists with 6lb medicine ball: 3x20
Single arm side bends: 10lb*1x20
20lb*1x20
25lb*1x15

Hyperextensions: BW*1x15
BW+10lb*1x15
BW+15lb*1x15

Wide grip Lat pull down: 40lb*1x15
55lb*1x15
60lb*1x12

Closed Grip Lat Pull down: 40lb*1x15
55lb*1x15
60lb*1x12

Seated low cable Row: 40lb*1x15
55lb*1x12
70lb*1x10

Bent Over Single Arm row: 15lb*1x15
20lb*1x15
25lb*1x12

SLDL: 40lb*1x15
60lb*2x15

Cardio: Total 60 minutes
Treadmill: 30 minutes (10 min 10%@3.0, 15 min 15% @3.3, 5 min 10% @2.5)
Recumbant bike: 30 minutes Level 3

Posted by: Devlin

10/29 (legs with PT)

Warmup:
Treadmill: 15 minutes 10% incline @ 2.5 speed

Inner Adductors: 110lb*3x20
Outer Abductors: 110lb*3x20

Squats using Freemotion assist machine: 160lb*1x15
180lb*1x12
200lb*2x12

Hamstring curls: 40lb*1x15
50lb*1x12
50lb*1x10(hit failure here, but had hit hamstrings day before)

Wall Stands: 3x1-2 minutes

Cardio:
Recumbant bike: 20 minutes level 3

Posted by: gwcaton

Quote:

I will be posting my training, however, I'm not ready to post my diet as it still in need of work (not enough armour in the world to protect me from the jury here if I posted diet ). I've cleaned a lot of crap out of diet and I am eating cleaner, but I still can't get myself to eat the 5-6 meals a day (old habits die very hard

Oh come on , Nobody here bites ( at least not that hard ) . Post that diet . There are so many here that could and would assist you if they had something to start with.

Good Luck

Posted by: Devlin

Thanks gwcaton.

The main problem with my diet which only I can fix, is that if I'm not scheduled to work, I tend to not eat until the afternoon and after I hit the gym.

On a non work day ( cringing here): I start (around 9am) with 2 cups of coffee sugar and low carb creamer a must.
Gym around noon then when get home: brown rice with red beans and either grilled chicken or lean ground beef (4% fat).
Earlier evening: single serving veges (corn, broccoli, red pepper mix or green beans or peas or sweet potato).
Mid evening snack: popcorn or snack bar or yogurt.

On a work day: 2 cups coffee starting around 7am
mid morning: snack bar
lunch: meal replacement drink or yogurt
after work (anywhere from 5-8pm or later) hit gym then: brown rice with red beans and either grilled chicken or lean ground beef (4% fat)
evening: single serving veges (corn, broccoli, red pepper mix or green beans or peas or sweet potato)
snack

opcorn or snack bar

I drink sweet decaf ice tea, but cut back on the tea a lot plus drink lots of water.

I would say in general I take in min of 1000 cal and max 2000 cal with average being about 1500 cal a day.

Posted by: Pylon

That's a lot of liquid cals you are getting. I'd suggest doing some serious charting and find out for sure what you take in.

Congrats on beating the big C. If you can get thru that, you can get thru improving your habits. Good luck!

Posted by: Devlin

Quote:

Originally Posted by Pylon

That's a lot of liquid cals you are getting. I'd suggest doing some serious charting and find out for sure what you take in.

Congrats on beating the big C. If you can get thru that, you can get thru improving your habits. Good luck!

Yeah I know. My boss teases me about my liquid diet frequently, but it's kinda hard to heat food up and eat when one works for a mobile equine vet specializing in breeding toroughbreds and it is not uncommon to be on the road 12-16 hours a day.

I try and take snacks like grapes. I'm also thinking some of Emma's protein shake ideas sound good for a change.

By the way beating cancer was the easy part, dealing with the hormonal imbalances was the hardest part. I'll never screw with my hormones after that experience.

Change doesn't happen overnight and breaking my habits isn't going to happen overnight either. Trying to short cut will not help in the long run so I take it day by day, one change at a time.

Posted by: Pylon

Quote:

Originally Posted by Devlin

Sounds like you are pretty centered. You'll be fine.

If you are into cooking at all, you can try some of the homemade protein bar ideas floating around. They can help in a pinch. Otherwise the liquids are not so bad. I really like the Instone ones, though they can get pricey.

Posted by: boilermaker

Quote:

Thats when I learned I had a large tumor on my thyroid which was not only causing weight gain, but major hormonal imbalances and severe mood swings. July 2003, my throat was sliced and I kissed the cancerous tumor as well as my entire thyroid goodbye. I underwent radiation and began taking Levoxyl. Two years later I am still cancer free

Devlin, congratulations on beating Cancer. In 2002 I had a neurofibroma tumor removed from my kidney. It was the size of a tennis ball. Fortunately it was benign, but I didn't know this until 8 weeks after the diagnosis. So, I understand the anxiety that comes with the unknown and am very happy to hear of your postitive results. Changes your perspective on a lot of things doesn't it? It bothers me to even type or say the C word. I wish you the best with this and your goals.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Thanks boilermaker.

My tumor was the size of a chestnut and the biopsy was "suspicious of cancer". I didn't learn until I woke up in recovery after surgery that I had full blown cancer. Doc said another 1-3 months and it would have spread

. I can't say I had anxiety, but the hormonal rollercoaster which took way too many deep dives into depression was the worst part. The entire experience changed my perspective on things, mostly to just live each day and take each day as it comes. As for being affected by typing or saying cancer, it doesn't bother me. Guess because I've beat it once already. I know I'm at risk for cancer returning and I'm at higher risk for breast cancer. I get blood screenings for cancer yearly, but that doesn't get my nerves rattled as much as the annual body scans

Posted by: boilermaker

Yeah, I get the good old abdominal cat scan every February. Not something I look forward to either.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Yeah, I get the good old abdominal cat scan every February. Not something I look forward to either.

Oh if only my annual body scan was so easy

I get the choice of either stopping thyroid meds for minimun of 3 weeks before the scan or staying on meds and getting 2 shots of bovine TSH which hurt as bad as some of the guys on here say their gear shots hurt. Then my scan takes atleast 45 minutes of laying completely still while gamma cams scan entire body. But oh well such is life, it could be worse.

Posted by: boilermaker

Quote:

Originally Posted by Devlin

Oh if only my annual body scan was so easy

No, I don't have to do that. I do get to drink 3 glasses of Barium. And some people think whey powder is hard to get down

. Ah well, at least we don't have worse things going on.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

No, I don't have to do that. I do get to drink 3 glasses of Barium. And some people think whey powder is hard to get down

. Ah well, at least we don't have worse things going on.

Been there done that too. 5 days after my initial radiation treatment I came down with a nasty GI virus and landed in the ER for dehydration. They were worried the radiation had screwed my intestines up so it wasn't bad enough I was puking and crapping at the same time, but then I had to down 2 glasses of barium

. Lucky for me it was just a virus and it passed.

Your right we could have worst things going on.

Posted by: Devlin

10/30-Day off

Quads and inner thighs killing me today, but it will be worth it. Got in a half hour walk while window shopping today otherwise it a day to bum around. Back in the gym tomorrow for another training day with PT.

Posted by: Devlin

10/31-Abs & chest

Pushups-bodyweight
1x25,20,15

Incline BP
30lb*1x15
40lb*1x15
50lb*1x12

Bent Arm Barbell Pullover
20lb*1x15
30lb*2x12

Cable Fly
10lb total 1x15
15 lb total 2x15

Single Arm "Push ups" against a Wall
3x8

Abs:
Crunches 3x30
R. oblique crunches 3x30
L. oblique crunches 3x30
Straight leg lifts 3x30

Cardio:
Treadmill: 5 minute warmup 10% incline speed 2.5
10 minutes 15% incline speed 3.3
10 minutes 18% incline speed 3.3
5 minutes cooldown 10% incline speed 2.5

Recumbant bike: 30 minutes level 3 Hill setting

Total cardio: 1 hour
Total workout: 1 hour 45 minutes

I'm seeing a nice increase in chest strength. Can't remember when I have done so many pushups so easily. I am a bit disappointed that the weight is so low on the cable flies, but then it also nice to hear my trainer say that most of his female clients can't even do cable flies with weight.

I have to say Thanks to everyone on here. Reading thru the journals and the training section has helped me to build my splits and helps to kept me motivated.

Question: Do I really need to drop my body fat? Currently 20% by electrostatic measurement. Having it checked by calipers next week. I would like to drop my body fat to 15%, but my PT doesn't recommend I drop my body fat as I am in the "healthy range for a 31 soon to be 32 year old woman". So looking to get the IM members opinions.

Posted by: Pylon

I would say your target should depend on your goals. 20% sounds high. I think 15% is a healthy target, but that's not from any particular expertise.

Nice w/o as well!

Posted by: gwcaton

Nice wo

As far as BF% goes , if you like the way you look don't worry about it . You are already way ahead of the average person

Posted by: Devlin

Quote:

Originally Posted by gwcaton

Nice wo

As far as BF% goes , if you like the way you look don't worry about it . You are already way ahead of the average person

Thank you.

Pylon-I tend to agree that 15% is a reasonable goal, but I sure wouldn't mind a few more opinions.

11/1-Cardio only day

Recumbant bike: 30 minutes level 4 random setting

Stairmaster: 15 minutes level 5

Treadmill: 15 minutes 15%incline 3.5 speed

Total cardio: 1 hour

Easy day over all. Chest and biceps a little sore from yesterday, but not bad. Have been avoiding the stairmaster, but after reading some comments on here about the starimaster that has the steps I decided to tackle it. Have to say the members here were correct, the starimaster with steps is a LOT easier on the knees and still gives a nice workout.

Posted by: Pylon

Quote:

Originally Posted by Devlin

Pylon-I tend to agree that 15% is a reasonable goal, but I sure wouldn't mind a few more opinions.

Heck, options are easy. You could shoot for 19%, 18%, 17%, 16.5%... you get the idea.

I get asked from time to time what my goal is. My answer is usually the same as the courts on porn. I may not be able to define it, but I'll know it when I see it.

Posted by: Devlin

Pylon- I wouldn't mind more opinions, but thanks I am going for 1% at a time drop at a time. I do think that I wouldn't look "right" with too low a bf, but as you say I will know what is right when I see it.

11/2-shoulders & Abs (total workout 1 hour 45 minutes)

Crunches 3x30
R oblique crunches 3x 30
L oblique crunches 3x30
Straight leg lifts 3x30

Shoulder Press
30lb*2x15
40lb*1x10

Front raises with dumbbells
10lb* 3x10

Side raises with dumbbells
10lb 3x10

Bent over rear dumbbel raises
10lb* 1x10
8lb8 2x12

Cardio: 1 hour
Stairmaster:10 minutes Level 6
10 minutes level 5

Treadmill: 25 minutes 15% 2.5 speed

Bike: 15 minutes Level 4 manual

Upped the weight on the front and side raises with little problems, but shoulders did not like jumping up to 10lbs on the bent over rear raises so dropped it to 8lbs. Feel like I'm cheating on my shoulders a bit

, but they also get worked when I do back and chest so thinking at this point it evens out.

Posted by: Pylon

Quote:

Originally Posted by Devlin

Pylon- I wouldn't mind more opinions, but thanks I am going for 1% at a time drop at a time.

Oops. Sorry. Sometimes my brain leaves my eyes behind. (It makes a lot more sense your way.)

Nice w/o, by the way.

Posted by: Devlin

11/3-Arms (total workout 1hour 15 minutes)

Assited pull ups
60lb* 1x15
50lb* 1x12, 1x10

Assited Dips
60lb* 1x15
50lb* 1x15, 1x12

Bicept cable curls
10lb* 1x15
15lb*1x15
20lb*1x15

Tricep Push downs
10lb*1x15
15lb*1x15
20lb*1x15
30lb*1x12

Reverse grip pull downs
15lb*1x15
20lb*1x15
25lb*1x12

Cardio:
Treadmill:35 minutes
10 minutes 15% 2.5 speed
5 minutes 15% 3.0 speed
10 minutes 18% 3.0 speed
10 minutes 18% 3.3 speed
5 minutes 18% 3.0 speed
5 minutes 15% 2.5 speed

I was alternating my sets of assisted pull ups and assisted dips. I also alternated my sets of tricep push downs and reverse grip pull downs. I'm sure I could go harder on my arm workouts, but they get worked on chest, back and shoulder days so thinking they get enough. Am I wrong? Any suggestions on a better arm workout?

Pylon-thanks for your encouragement. Its nice to hear it and also to keep me going. By the way, rumor has it you may be able to help one get a link to my journal up in my signature

Any chance of that?

Posted by: boilermaker

Nice job on the pull ups and dips Devlin. Those are tough for me. Keep up the good work.

Posted by: Devlin

Thanks Boilermaker. I should have mentioned that I actually had decreased the assist since last week. I was doing the pull ups and dips with 70lb off set so it really nice to be able to decrease the assist. Of course I'm shooting for being able to do pull ups and dips with my full body weight.

I also should have mentioned my weight dropped 2 lbs

. Only 3 more pounds to go to hit my first goal which I may end up revising from 5 lbs to 8-10lbs.

Posted by: Pylon

Nice work, Dev. Congrats on the drop as well. I still think you should get your BF% checked, though. That could be water or lean mass, which would mean you haven't really made progress, or you could have lost more fat and gained lean mass, in which case you've made more progress than you think. Of course, the miror is the best judge of all.

I'll PM you with instructions on the link.

Posted by: Devlin

Quote:

Originally Posted by Pylon

Nice work, Dev. Congrats on the drop as well. I still think you should get your BF% checked, though. That could be water or lean mass, which would mean you haven't really made progress, or you could have lost more fat and gained lean mass, in which case you've made more progress than you think. Of course, the miror is the best judge of all.

I'll PM you with instructions on the link.

Pylon-Thanks for the help.

I am scheduled to have bf checked by calipers this coming Monday. It is possible that it just water weight that I have dropped. However, my endo upped my Levoxyl (synthroid) just over a week ago. I can feel that the increased dose is kicking in so I'm hoping that I've dropped fat. The mirror is telling me I've made progress as are my clothes. The little belly I have is disappearing and abs are showing more.

Complete day off from the gym. I've been working 10-11 hours a day and wanted to get home at a decent hour for one night. Will be back in the gym tomorrow.

Posted by: Pylon

Sounds like good progress then. Well done!

Posted by: Devlin

11/5-Abs & Back (1.5 hours)

Killer workout today. Not sure what the hell I was thinking.

Crunches: 3x30
R. oblique crunches: 3x 30
L. oblique crunches: 3x30
Straight leg lifts: 3x30

Ab Twists on incline bench w:10lb ball
3x 15

Single arm side bends:
15Lb x15
20lbx 15
25lb x 15

Hyper extensions:
5lb x 15
10lb x 15
15lb x 15

Wide grip lat pull downs:
40lb x 15
55lb x 15
70lb x 10 (big increase for me here)

High grip pull downs:
30lb x 15
35lb x 15
45lb x 12

Seated cable row:
55lb *2x15
70lbx 12 (another big increase here)

Reverse grip low row: (these kill my biceps)
35lbs 2x12
40lbs 1x10

Single arm bent over dumbbell rows:
20lbx 15
22.5lb x 15
25lbx 15 (increased reps here)

SLDL:
50lb x 15
70lb x 15
80lb x 15(grip slipping on last reps here real bad)

But wait still NOT done.....
Cardio:
treadmill: 1hour 15 minutes
10%for total of 20 mnutes at 2.5 speed
15% incline 3.3 speed for 55 minutes

Total workout: 3 hours

Why the long ass cardio after a long lifting workout? I was doing laundry and decided to kill time. Figured since apartment complex has a small exercise room next door to the laundry room I may as well kill time by walking on treadmill. As far as the lifting workout...I saw some very nice increases in weight and reps. Feel my biceps may have gotten worked almost as hard as my back. I did the SLDL last and upped the weight here too. Grip was failing at the end of the last 2 sets, but managed to finish. I'm not as tired as expected, but my body telling me I worked it a bit hard.

Posted by: gwcaton

3 hrs !!! My god

I barely spend that much time in the gym all week

But then you do look better than I do

Posted by: Devlin

Aww thanks gw. I hadn't intended to pull a workout like that, but once I started lifting I felt great and just kept going. When I got home I was like hell I didn't do cardio I have time while laundy washed/dries, why not hit the treadmill

Posted by: Pylon

Great w/o, Dev. Good luck stirring your coffee in the morning!

Posted by: Devlin

Quote:

Originally Posted by Pylon

Great w/o, Dev. Good luck stirring your coffee in the morning!

I had no problems stirring the coffee, but my back and lats were letting me know they had been worked. It was not as bad as I expected, actually I would say today very little pain just some achiness. Tomorrow may be a different story.

Thought it was best to take today off all together to let the body recover plus I pulled some major OT today at work.

Posted by: Pylon

Probably a good call. The second day is always the worst.

Posted by: Devlin

Well today no stiffness or soreness from killer back workout. Today was legs with PT. Well I was a bit disappointed in decreased number of exercises, but had massive increase in weight on leg press. I have to say my PT has one hell of an evil, sadistic sense of humor and loves to see how far he can push me and I msut be sick because I love it.

11/3-Abs, legs (total work out 1.5 hours)

Free weight leg press on sled: (Massive weight increase here)weighs don't include sled
15x 90lb
12x 140lb
12x 180lb

Glut kickback machine:
15x60lb (quads starting to quiver half way thru)
12x50lb (quads quivering big time thru entire set)

Wall stands: 2x 1 minute

Abductors:
80lb*2x15
95lb*1x15

Adductors:
80lb*2x15
95lb*2x15

Calf raises:
3x25 just BW

Cardio: BIke 30 minutes Level 4

Stepped on scale on way out and dropped another 2 lbs

Only 1lb left to hit first goal. May short for additional 5 lb drop. Legs already telling me they got worked good and will NOT be surprised if I have trouble walking tomorrow.

Posted by: Pylon

Congrats on the quick response! Sounds like you are off to a great start!

Posted by: Devlin

Quote:

Originally Posted by Pylon

Congrats on the quick response! Sounds like you are off to a great start!

Thanks. It more like a re-start. I started training back in May, but was doing more cardio then weights. Around July-Aug I started to focus more on weights. End of Aug..beginning of Sept I had hit a wall. I went to my endocrinologist and finally managed to convince her that Levoxyl (synthroid) needed to be upped. Been taking the higher dose for about 2 weeks now and seeing the results not only in the weight dropping off, but in how I feel over all.

Looks like next week I may be starting doing dead lifts. Not sure how they will go over yet with my body, but we will see.

Realized a little while ago why my lower back starting to ache a bit more tonight, had 600+lbs laying on it while bent over today, not once but twice. Damn foals think that humans should hold them up.

Ohh the price I pay for working with horses.

Posted by: Devlin

Well so far this morning, I can walk

Quads are a little tight and gluts hurting a bit, but not too bad yet. Tomorrow may be a different story. Will hit the gym after work for atleast cardio, may do shoulders too.

Posted by: Pylon

Yeah...stupid horses...can't walk and stuff...hrumph...

My parents had horses at one time, so I know what an...um...interesting experience foaling can be...

mmm...deadlifts....

Posted by: Devlin

Complete change of plans. First thing this morning I had every intension of going to the gym tonight. However, my body and tomorrow's work schedule changed that. As the day, my gluts and quads started to hurt more and more. It was becoming painful to walk so cardio was out. I figured I could still go and work shoulders, then I looked at tomorrow's work schedule and said nope..can't risk sore shoulders or arms tomorrow. So no gym today at all

. OHh well have to shoot for wed then.

Pylon-yeah I know how interesting foaling can be since I rarely get to see normal/uneventful deliveries. I usualy only get to see the difficult/problem ones. However, I do get to play with the new babies a few hours after birth which can be fun. It really interesting to see how they grow over the year and then how much they sell for.

Posted by: Pylon

Sounds like your body needed a night off. Enjoy the rest, be back at it next time!

Posted by: boilermaker

HI Devlin. Just getting caught up. Looks like you are making great progress. You working with mostly thoroughbreds down there? I love to bet on horse races. My favorites are turn back milers dropping in class at some dumpy little track. Especially if they are shippers!

Posted by: Devlin

Quote:

Originally Posted by boilermaker

HI Devlin. Just getting caught up. Looks like you are making great progress. You working with mostly thoroughbreds down there? I love to bet on horse races. My favorites are turn back milers dropping in class at some dumpy little track. Especially if they are shippers!

Yep 80% thoroughbreds with the remaining being standardbreds and saddlebreds. However, it 90% breeding stock, very few racehorses unless they are just done racing and are heading into second career as professional baby maker.

I am making progress, seeing nice increases in weighs and dropping body weight. Still deciding if I'm going to cut more or not. I have a small bone structure so too much weight loss and I'll look too thin. I'm thinking I may try to not cut more right now, but concentrate on dropping body fat and increase lean muscle and then cut again.

Today, mother nature decided to shoot me down big time. I woke up with a killer migraine which led to puking my guts up for hours so didn't even head into work and gym out until tomorrow. Still have a dull migraine, but ateast keeping some crackers down. Two days off from gym not gonna kill me, but do feel a bit guilty if I don't workout.

Posted by: Pylon

Kee-yikes! That'll knock anyone out for a day or two. My wife gets migranes like that...um...about once a month...except when she was pregnant...so I can sympathize. Kind of.

Posted by: Devlin

Quote:

Originally Posted by Pylon

Kee-yikes! That'll knock anyone out for a day or two. My wife gets migranes like that...um...about once a month...except when she was pregnant...so I can sympathize. Kind of.

I used to get them weekly. Now i get a mild one like toady's about once maybe twice a month. My ob/gyn has helped me control them with, amazingly, birth control drugs. Atleast your wife didnt get them while pregnant. My docs said there is no way to know if my migraines would stop or get worse if I got pregnant so I opted to not have kids. There were some other reasons to not have kids too. I'm very happy with just having my dogs as my kids and hopefully I will be getting a horse or two in another year or so.

Posted by: Devlin

Well I made it to the gym today, still had a dull migraine, but figured wat the hell.

11/10-shoulders

Machine Shoulder press:
30lbx15
35lbx15
40lbx12

Dumbbell raises:
Front 8lb*3x12
Side 8lb* 3x12
Bent over rear raises 8lb*3x12

Round the worlds:
5lb*3x15

Cardio: (45 minutes)
Bike: 30 minutes Leve 4 random setting
Treadmill: 5 minutes 10% incline 2.5 speed
10 minutes 15% incline 3.0 speed
5 minutes 15% incline 2.5 speed

I had initially planned to use free weights for shoulder press, but a free weight area little too crowded and didnt feel like waiting around so opted for machine press. Maybe next week I'll toss in the free weight shoulder press. Not seeing the increases in weights on the shoulders, but reps are getting a little easier. Also I wasn't 100% today so not a bad workout over all. By end of workout headache was gone...thank god for endorphins.

Posted by: Pylon

Sounds like a heck of an effort, all things considered. Hope the relief lasts.

Posted by: Devlin

Well today's workout was much better. Felt 100% today.

11/10-Chest

Decline chest press
30lbx15
35lbx15
40lbx12
45lbx10

Barbell pull overs
20lbx15
30lb*2x15 (almost wishing I had a spotter on the last few reps on each set)

Cable flies
5lb (10lb total) x15
7.5lb (15lb total) x 15
10lb (20lb total) x 12 (nice increase here for me)

Decline cable chest press
5lb (10lb total) x 15
7.5lb (15lb total) x 15
10lb (20lb total) x 12

Cardio (1 hour)
Bike 30 minutes level 4 fat burn
Treadmill: 10 minutes 10% 2.5 speed
10 minutes 15% 3.0 speed
10 minutes 15% 3.3 speed

Tossed in the extra set on the decline chest press to see if I could do it and surprised myself by pulling it off. Was almost wishing I had a spotter on the barbell pullovers, the last reps on the last 2 sets were tough, but got them. If I go up to 40lb bar, I will be looking for help. No point in hurting myself. Had a nice increase in the cable flies

and was liking the decline cable chest press

. However, feeling today's workout in my biceps. Thinking I need to really fource myself to focus on using the chest especially for the flies. Overall I good workout.

Posted by: Devlin

Ended up working way longer than I intended to today and had errands to run after so didn't make it to the gym. Hoping to only work a half day tomorrow and then hit the gym. So far just a couple little aches from yesterday's workout, tomorrow may be a different story.

Posted by: boilermaker

We all have days like that

. Have fun tomorrow.

Posted by: Pylon

Yeah, a day off that isn't on the schedule can sometimes really jumpstart your system. Don't sweat it.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

We all have days like that

. Have fun tomorrow.

Days that include 11 hours of data entry? That was my day today. I'm working on entering billing for the practice into a new database and saying we are behind is a huge understatement.

I kinda sorta expected that I wouldn't make it to the gym today and all I would have done is cardio which I covered pretty well yesterday. Tomorrow, yeah another day of data entry, but going to try for half day (about 6 hours worth) and then gym for back followed by cardio.

Posted by: gwcaton

Wo's are looking good

Hats off to you for training with a migraine

Posted by: Devlin

gw-thanks...it was just a dull migraine and the workout got the endorphines going which killed the migraine

Posted by: Devlin

I love back day

Dispite not lifting in the order I had initially intended to, I still had fantastic workout today with even better gains

Closed grip pull downs
40lb x 15
55lb x 15
70x x 15

(increased reps and felt what the hell.....)
85lb x 8

Hammer Strength low reverse grip rows (these kill me)
35lb* 2x12
40lb x 10

Hammer Strength High pull downs
35lb x 15
45lb x 15
55lb x 10

Bent Over BB Single arm rows
20lb x 15
22.5lb x 15
25lb x 15

Low Lat Row
40lb x 15
55lb x 15
70lb x 12 (body getting a bit tired here but not about to quit

)
85lb x 8

Tricep push downs
20lb x 15
30lb x 15
40lb x 15 (tri's starting to go beyond burning on last reps)

Overhead tricep extensions
20lb x 15
30lb x 15
40lb x 15

Assisted pullups (biceps not happy we me here, but toughed it out)
60lb off set x 12
50lb off set x 8
40lb off set x 4 (biceps said enough

)

Assisted Dips
60lb off set x 15
50lb off set x 12
40lb off set x 10

Cardio: 30 minutes 10% incline 4.0 speed

Total workout: 1.5 hours

I surprised myself with huge increases in weights. Felt incredible! My weight is holding at 116lb so only one more pound to ht my weight loss goal. I know I can knock off the last pound. I was considering cutting another 5lbs, but I know someone will be happy when I say I reconsidered and I don't plan on cutting any more weight. However, the body fat has to keep dropping

. I know I have to be putting on some nice lean muscle. I am so likely what I see in the mirror

and seeing those changes already makes me work harder so I can see more. Tomorrow, my trainer gets to see how far he can push my legs which means I may not be able to walk tues or wed

Opps forgot to add....Whole day off from work tomorrow

but there is a slim chance I could be called into work

I am soooo looking forward to sleeping in.

Posted by: gwcaton

wOw ! You're kickin' ass in here

About time for new pics isn't it

Posted by: Devlin

Quote:

Originally Posted by gwcaton

wOw ! You're kickin' ass in here

About time for new pics isn't it

Thanks. As for pics, they will be coming in another couple weeks if not sooner. Want the abs to start showing a bit more before I take another round of pics.

Posted by: boilermaker

Good job Devlin

Looking strong on this workout.

Posted by: Pylon

Nice work, Dev. Enjoy the day off.

You know, I figured it would just be a matter of time before GDub started pestering in here for pics. Hey Gary, howcome you never ask me for pics?

Posted by: gwcaton

Quote:

Originally Posted by Pylon

Nice work, Dev. Enjoy the day off.

You know, I figured it would just be a matter of time before GDub started pestering in here for pics. Hey Gary, howcome you never ask me for pics?

Py, buddy, you know I want pics of you. Just didn't want everyone else to know

Posted by: Devlin

Quote:

Originally Posted by gwcaton

Py, buddy, you know I want pics of you. Just didn't want everyone else to know

Hey now, I'd say keep it clean in here, but 9 times out of 10 I'm the one who's mind lands in the gutter.

Posted by: Devlin

Ok today's workout with trainer was a bit disappointing volume wise, but my body wasn't too happy with me after yesterday's back workout. However, today's workout made me make a huge mental note...it not a good idea to do quads day after a hard back workout

. Also thinking that I may have been able to do more if the rotation was a bit different.

Legs:
Lunges length of gym (about 100 feet)
run up and down 2 flights of stairs
Lunges back length of gym

Did the above twice.

Squats on LifeFitness squat machine
100lb x 15, 15, 12, 8 (body saying

)

Leg extensions (Hammer Strength)
40lb x 6 (left knee tossed in the towel here

)
15lb x 6, 15, 12 (left knee happier with this weight)

Hip adductor:
15lb* 3x15

Thinking if the 2 sets lunges with stairs had been split I would have been able to squat more. When doing the squats my body was truely saing

do you think you are doing, this is not gonna last after yesterday's workout. When I hit the 4th set of squats, I was sweating pretty good (yes I am a woman who does indeed sweat when she lifts) and when I hit the 8th rep my body said

9th rep not happening. I had hit failure and was saying

. When all was said and done, I went and layed in the sauna for 15 minutes which felt ohh so good. Ok now for the good news....weighed in at 116.4 lbs....weighed out of gym at 115.8 lbs and that with downing 1L of water while lifting.

I am forseeing either a cardio only day tomorrow or complete day off. I will decide tomorrow.

Posted by: Devlin

Now for updates:

Stats (10/29): 31 yrs old (turning 32 Nov 29th)/ (11/14)
5'4" 118 lbs 20%BF/ 115.8 lbs BF discussed at end
chest 34/32

waist 25/25
hips 34/33.5

arms 11/11.5

quads 21/21
calf 13.5/13.5
shoulders 37/38

As for my body fat, I had measurements taken last week with calipers. Now I punched the numbers into an online caliculator and got one result. Used 2 different calulations and got 2 different results. I am happy with all three results as they say I've dropped body fat. Trainer used one calculation and I am not happy with the result and don't believe it.

Trainer calculation: 23%

First calculation I did using 3 measurements: 18.77%

Second calculation using 6 measurements: 17.69%

Online calculator using 3 measurements: 14.3%

I can't beleive my body fat went up or that I have 23% body fat. I am more incline to beleive the 2 calculations I did using calculation methods I found online. So if anyone has a tried and true body fat calulation, hand it over or I can post the my caliper measurements.

I also sucked it up and took some pics today (gw

your welcome) and will post them in my gallery in a few minutes.

Posted by: boilermaker

Hi devlin,

I don't know how to whistle over the internet, so

I had the same frustration with body fat measurement. So, what I do is pick one method, do it three times and take the average. Then, next time, whether or not its accurate in terms of actual bf, it is relative to the last. Then I know if I'm going up or down.

Good work girl. You look happy in the pics!

Posted by: Pylon

Good work on the leg w/o. That's a tough load, glad to see yo uworked as hard as you did.

The pics look very good. Even over a short time it looks like you've toned up a bit. As to your comment about your lower half lagging, I think most women will tell you they have the same problem, so don't beat yourself up over it. But overall you're showing good progress and working hard. Well done!

Posted by: Devlin

Boilermaker-Thanks. I will probably do the same thing, pick one methond of caluclating BF and stick with it. Trainer supposed to have a couple other methods of calulating too, so will have to see what other numbers he comes up with. Either way I am happy with my progress. As to looking happy in the pics, I was laughing at the looks my dogs were giving me while taking the pics. They were like what the hell are you doing lol.

Pylon-I am ultra tough on myself (as some who really know me can atest to) and expected more of myself today, but ohh well, I will do better on legs next time. I was a bit suprised that progress could be seen in the pics in the short time, but I feel the pics don't show as much as in person does or just need to get better pics taken.

Posted by: gwcaton

Nice wo girl !!! I bet I could not keep up with you in the gym

Oh , and the pics look good. Like the back and abs

Posted by: Devlin

Quote:

Originally Posted by gwcaton

Nice wo girl !!! I bet I could not keep up with you in the gym

Oh , and the pics look good. Like the back and abs

Thank you. I'm sure you could keep up with me, now today a snail could have kept up with me.

Posted by: Pylon

Quote:

Originally Posted by Devlin

Thank you. I'm sure you could keep up with me, now today a snail could have kept up with me.

That means you're doing it right!

Posted by: Devlin

Quote:

Originally Posted by Pylon

That means you're doing it right!

Ohh I knew I was doing it right, when I felt like I was gonna

near the end of the last set of squats.

Posted by: Devlin

Well, when I got up this morning I knew yesterday's workout was actually tougher on my body that I thought. Not only were my quads hurting, but gluts too. It was little a pain in the ass to sit today at work. I probably could have handled a nice walk on the treadmill today, but opted to come straight home from work. Really didn't want to take the chance of getting caught in the gym during a severe storm that has the possiblity of spawning a tornado. Yeah I'm one of the lucky ones that is sitting in a tornado watch as we speak. Hopefully the storms will not be as bad as expected, but the way it is looking I'm going to be in for a rough night of storms.

Speaking of storms, I'm hoping other members on here who are in Illinios, Indiana, especially Indy, those around Nashville and those who are in the midwest/Ohio Valley area are all ok. I heard Indy got hit hard by storms/tornados and may be getting hit again and Nashville was to be hit hard by storms/tornados this evening.

Posted by: Pylon

Keep on moving, Dev, otherwise you may be immobile in the morning!

Good luck with the storm. Stay safe.

Posted by: Devlin

Quote:

Originally Posted by Pylon

Keep on moving, Dev, otherwise you may be immobile in the morning!

Good luck with the storm. Stay safe.

If the storms are as bad as they say they could be, I won't have to worry about being immobile as I will be on the run with my dogs into shelter. However, if my body responds as it normal does I should be back on track tomorrow with no problems.

Posted by: Archangel

Sister Devlin, thought I'd drop by, hope you don't mind!!! w/o's are lookin great, nice progress, keep it up!!!

Posted by: Devlin

Quote:

Originally Posted by Archangel

Sister Devlin, thought I'd drop by, hope you don't mind!!! w/o's are lookin great, nice progress, keep it up!!!

Archangel-No I don't mind at all. Welcome and thank you. By the way, hope you don't mind, but I have been lurking in your journal and have enjoyed following along.

Posted by: Archangel

Quote:

Originally Posted by Devlin

Archangel-No I don't mind at all. Welcome and thank you. By the way, hope you don't mind, but I have been lurking in your journal and have enjoyed following along.

My pleasure, feel free to post up in mine, the more the merrier in my opinion!!!

Posted by: boilermaker

Let's hope you don't lose power

No more IM for the rest of the night.

Stay safe. I don't want to see you on the news describing what the tornado sounded like!

Posted by: boilermaker

Oh, and I forgot. Take a look at Pylon's journal. We're tossing around the idea of an IM get together for this region in the spring.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Let's hope you don't lose power

No more IM for the rest of the night.

Stay safe. I don't want to see you on the news describing what the tornado sounded like!

I'm hoping I don't loose power too. Realized I'm 2 batteries short for my emergency portable TV

However, as long as the phone line stays up, I will still be able to access IM even without power since I use a laptop

The good part about storms, I live on the top floor of the building so greatview, but that also the bad part if we get tornados. My dogs will be getting their harnesses with their ID tags on in a few minutes and I will be tossing my meds as well as my dogs' meds in a bag just in case

. I've ridden a few storms like this out already here and better to be prepared

Posted by: Devlin

Well my plan for this evening got shot to shit. Had planned to go to the gym right from work and then dinner after workout. That didn't happen since boss took me and his mom out to dinner after work, couldn't say no as it was a 'bonus' dinner for putting in long hours the past couple weeks. So hit the gym after dinner and the full feeleing had me feeling like crap, but I still got a decent workout in.

Shoulders:
Dumbbell Shoulder Press (first time doing these)
10lb x15, 15, 15

Front Raises
8lb x 15, 15, 15

Side raises
8lb x 15, 15, 15

Bent over rear raises
8lb x 15, 15, 15

Cardio:
Treadmill: 1 hour (first half hour 10%-15% incline max speed 3.0; second half hour 1.0% incline but speed 4.0)

Switched out machine shoulder presses with the dumbbell shoulder press and felt a major difference. Thinking the dumbbell shoulder press will be staying in my workout

Didn't have major increases here, but got a few extra reps in on all sets of raises which is a plus. Felt better after workout and really felt better after taking a nice hot bubble bath

Last nights storms lost some of their strength by the time they hit my place so it wasn't as bad as it was in eastern Kentucky and down in the Nashville areas. I'm thankful my area was not affected, but feel really bad about those that got hit hard by the storms especially since some got hit within the last few weeks by severe storms. Hopefull those affected will recover quickly.

Posted by: Pylon

Hey, at least you got to work out. Some of us are stuck without facilities...

Glad the storms passed you by.

Posted by: boilermaker

Good to hear you made it through the storms. It has been real windy here. And now..............snow. I like the dumbell pressses better than the machines too. The machine feels akward to me, like my shoulder can't get out of the way of itself. P-Funk advised pressing in the sagital plane. You probably saw his explanation in my journal. Made a huge difference for me. Well, I'm off for a long day of work and a long drive this evening. Catch up with you Sunday.

Posted by: Devlin

Boilermaker-We had snow flurries yesterday and it freaked me out since the day before it had been in the 70's. Today we had a lovely high in the 30's

It would not have been too bad, but my boss cut my chain to the desk and pulled me out into the field to work. Was I dressed to work outside today....hell no. I froze my ass off for about an hour and a half. Took me all day to warm up, but I finally did. Hit the gym after work and had a better workout than expected.

Abs & cardio:
Sidebends with dumbbell
10lbx15
25lbx15
25lbx15

(should have gone up to 30lb)

cable crunches
20lbx20
30lbx20
40lbx12

Twists on incline board (2nd rail from floor)
10lb plate x 20, 20, 20

Straight leg raises on incline board (1st rail from floor)
3 set x 15

Cardio:
Precor Elipitcal: 20 min Level 3-4
Stairmaster: 20 minutes Level 5
Brisk Walked on track 1/4 mile
Jogged on track 1/4

Brisk walk on track 1/4 mile
Jogged on track 1/4 mile

Over all liked today's workout. I have backed off ab work and instead will only hit them once maybe twice a week, but with weight added. The weight today really hit the abs

Decided to really split up my cardio and not sure what got intome, I not only opted to hit the track instead of a treadmill, but actually jogged

Thinking I will continue hitting the track and work on shorter walks, longer jogging.

Posted by: Pylon

Looks good, Dev. Real world track work is much diff from treadmill work, no?

Posted by: Devlin

Quote:

Originally Posted by Pylon

Looks good, Dev. Real world track work is much diff from treadmill work, no?

Yeah it is. I had an easier time jogging on the track than I do on the treadmill. I dispise jogging on the treadmill. I prefer speed walking on the treadmill or working on an incline, but the track a nice change of pace.

Posted by: gwcaton

Wow,

put those abs through the ringer didn't we

Don't forget to save some energy for the BIG trapeze

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

put those abs through the ringer didn't we

Don't forget to save some energy for the BIG trapeze

The stronger the core muscles, the better the trapeze workout is.

Posted by: Burner02

[QUOTE=Devlin]Boilermaker-We had snow flurries yesterday and it freaked me out since the day before it had been in the 70's. Today we had a lovely high in the 30's QUOTE]
U sure you aren't here in Colorado? It was the same here...even showed footage of guy doing final mowing of a lawn in the aftenon..then it was snowing sideways from force wind by nightfall....

Hiya Devlin- I've seen ya posting around and finaly found my way here.
Forgive for not reading all 80-some posts...but I read the 1st and the last...does that count?

Are you a vet?

How'd you like the DB Mil Presses? one of my favorite exercises...

Posted by: Burner02

You might be a redneck if:

Quote:

Originally Posted by boilermaker

I don't want to see you on the news describing what the tornado sounded like!

Posted by: Devlin

Quote:

Originally Posted by gwcaton

Wow,

put those abs through the ringer didn't we

Don't forget to save some energy for the BIG trapeze

Opps, may not have especially after today's workout.

Quote:

Originally Posted by Triple Threat

The stronger the core muscles, the better the trapeze workout is.

I second that

Triple Threat -Welcome to my journal.

Quote:

Originally Posted by Burner02

Hiya Devlin- I've seen ya posting around and finaly found my way here.
Forgive for not reading all 80-some posts...but I read the 1st and the last...does that count?
Are you a vet?

How'd you like the DB Mil Presses? one of my favorite exercises...

Burner - Welcome to my journal, glad you finally made it over. I guess I can forgive you for not reading all the posts, just kidding. It's ok, I have a feeling you may browse thru them at a later time.

No not a vet, I just work for one who does all horses. The practice is all mobile so lots of time outside, which I enjoy except for when I freeze my ass off. It getting time to break out the carhartt's. However, since this is our "slow" time, I have been working in the office doing a combination of getting the billing for clients caught up and entering "patient" exams into a new database. It's a long hellish job since there about 6000 exams to enter and bill

The only good thing/scary thing about entering all the exams is I've been present for most of them

Posted by: Devlin

Here is today's workout.

Back/Tricep/Bicep:

Lat row:
40 x 15
55 x 15
70 x 15

85 x 10

Wide grip lat pull down:
55 x 15
70 x 12
85 x 8

Straight Arm Pull/Push downs:
20 x 15
20 x 15
30 x 12

Under handed pull downs:
40 x 15
55 x 15
70 x 15

(could have gone higher weight here)

Single arm bent over Row"
15 x 15
20 x 15
25 x 15 (biceps starting to tire here)

Tricep push downs:
20 x 15
30 x 15
30 x 12

Overhead tricep extensions:
20 x 15
25 x 9

(hit a major wall)
20 x 15

Single arm cable bicep curl:
20 x 15
25 x 15
30 x 7

Assisted pull ups:
70lb off set x 15
60lb off set x 12
50lb off set x 6

Assisted dips:
70lb off set x 15
60lb off set x 15
50lb off set x 15

I decided to combine back and arm day today and as a result I toasted my biceps and triceps

Over all a great workout. I started off real strong. I'm not liking the wide grip lat pull downs as much as closed grip ones, but ohh well it showed me where I need to work. I used a different cable/pulley station for the tricep pushdowns and overhead extensions and for some reason the weight felt much heavier at this station than at the one I normally use. On the second set of overhead extensions, I hit major failure after only 9 reps and wasn't too happy about it, but ohh well I will do better next time. I still continued on after that and finished everything that I had planned.

As I was leaving I saw a woman who I had heard talking about a fitness competition she had competed in and had done very well in so I stopped to talk to her. Turns out she competed back in June and will probably compete sometime in March. She then made the comment, "You should compete." As I was walking out of the gym I realized she had actually complimented me.

Posted by: Burner02

It's always better to go wide...
My ex is a vet; small animals.
have u seen the movie: Serving Sara? The part where they have to pretend to be vets to inseminate(sp) a bull? I about fell off the couch..
Good stuff.

'k..here's where I get slapped down for not reading the 3 full pages: Do u always do such high reps or are you on a rep week?
I bet your arms were baked after that!

I dinked my whole week up and have not been yet..and am now showing clients homes tomroow afternoon...will see if I have time. (have friend coming to town before I go to work at night)
oy...

Posted by: Devlin

Yes, this is where you get slapped down for not reading all...As to the reps...yes I'm in the habit of doing high reps. I don't think I would know how to act if I did even higher weight but low reps.

Arms were pretty much toasted after today's workout. Driving home, I was thinking I may be screwed tomorrow when I try to do simple things such as blowing my nose

Haven't seen the movie, however, I have seen and assisted with more artifical insemenations of horses than I would have liked too and have been present for what in the business is referred to live cover

I haven't attended many births, but I get to handle most of the newborns when they are about 8 hours old for their neonatal exams. It has been so intersting and rewarding to see how the babies are growing thru the months and then to learn that they are selling for $100,000-$450,000 or more as babies (5 months of age up to 11 months of age).

Posted by: gwcaton

Damn good looking wo !!!!

There are some incredibly strong/determined women her at IM and you are one of them

Competition !! Cool !!

Posted by: Devlin

Quote:

Originally Posted by gwcaton

Damn good looking wo !!!!

There are some incredibly strong/determined women her at IM and you are one of them

Competition !! Cool !!

Wow! Thanks gw.

I'm actually at work working on the database, surprise surprise, I'm a workaholic too

However, yesterdy's workout caught up with me and lats are hurting. I actually broke down and took a couple of Alieve for them

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

She then made the comment, "You should compete." As I was walking out of the gym I realized she had actually complimented me.

It's the little moments like this that make all the hard work worthwhile.

Posted by: Devlin

Quote:

Originally Posted by Triple Threat

It's the little moments like this that make all the hard work worthwhile.

You are right Triple Threat. Also when the built guys who are regulars and train hard watch me lift between their sets it makes all the hard work I put in worth it. Plus seeing my body looking better now than it did ten years ago really makes it worth the work.

Posted by: Devlin

I am such a glutten for punsihment. As if yesterday's workout was hard enough, I doubled back today and hit chest.

Chest:
Hammer Strength iso-lateral chest press:
25 x 12
30 x 6

35 x 0

32.5 x 2

Barbell pull overs:
20 x 15
30 x 15
30 x 15 (tricep's quivering on last reps)

Cable fly (weight listed for each arm)
7.5 x 15
10 x 12
12.5 x 12

DEcline cable chest press (superset with cable fly)
7.5 x 15
10 x 12
12.5 x 12

Pushups
12, 10, 8

I was really wishing I had a lifting partner today. I'm very disappointed with the Hammer strength chest press, but arms and back were saying no way especially when I went for the 35lbs so dropped it down. If I had a partner today I would have gone for the one rep at 35, but ohh well next time. I was thrilled to pull off the pushups at the end of the workout

Over all I am happy with today's workout, especially since I worked the back and arms hard yesterday. I'm considering either just doing cardio tomorrow or just taking the day off since I have the chance to sleep in, but I also have laundry to do, some shopping to do and have to swing by work to do prep work for monday.

Posted by: Archangel

Hey don't be so hard on yourself, thats our job!!!

But in all seriousness, your doin GREAT, so keep that chin up and your heart light!!! So are you seriously considering a competition? Thats awesome, I say Go For It!!!

Posted by: Devlin

Quote:

Originally Posted by Archangel

Hey don't be so hard on yourself, thats our job!!!

But in all seriousness, your doin GREAT, so keep that chin up and your heart light!!! So are you seriously considering a competition? Thats awesome, I say Go For It!!!

Archangel-When it comes to my body I'm a 'bit' of a perfectionist so I tend to be very hard on myself which I feel isn't always a bad thing since it eeps me motivated. This board and the members on it keep me motivated from their feedback and comments so go ahead and be hard on me, can't be any worse than I am on myself (atleast I hope not

)

As for a competition

My goal is to be fitness comp ready, but haven't picked a specific comp as a goal yet. Heard there is one in March, but have my doubts that my lower body would be ready by then. Plus in al honesty I don't know if I could handle the pre-contest regime. Another thing, for me finances are extrememly tight right now (think i hear my checkbook screaming in pain as I speak it is so tight) so not only have I been doing all this totally natural, but the gym has been my place to escape/workoff my mental burdens.

With that said, I'm not up to browsing thru the supplement and diet sections to look for reviews on which protein/whey tastes the best so if you all wouldn't mind sharing which ones you think taste the best, I would appreciate it. I know I need to start taking in some extra protein at this point and since I need to order some Vit E for me and my dogs and Samm-e for my one dog (yes my dogs take vit E along with some Samm-e), figured I may as well go for it and get some whey for protein shakes.

Thanks everyone

Posted by: Archangel

I understand!!! I really like Optimum Nutritions line of protein, tastes pretty good, I really like the Cookies and Cream!!! Write your goals down on paper, and post them on the fridge, in your car, wherever you need to keep motivated, I bet you can be just fine by March!!! Its 99 % mental, go for it, you gotta have faith in yourself, we do!!!

Posted by: Devlin

Thanks Archangel.

Looking in the mirror everyday and stepping on the dreaded scale is what really keeps me motivated. I am committed to getting a flat stomach with a nice 6 pack and loosing some off my hips and thighs.

I have to admit, I know for a fact a friend is lurking in my journal. Said friend last saw me in person on 10/31 and will not see me until sometime next year (March, maybe May having a blond moment

) That friend is probably saying right now, "What stomach, it already flat and you already have a 6 pack." My reply, Thanks, but it will be even flatter with a more defined 6 pack by the time you get back

Posted by: gwcaton

I don't know what a Hammer Strength iso-lateral chest press: is but I'm sure 30-35 lbs isn't something to cry about.

You look great now, can't wait to see what you look like when you look good enough to please yourself . Did that make sense ? lol

Posted by: Devlin

gw- here is a link to the Hammer strength iso-lateral chest/bench press that I used.

http://us.commercial.lifefitness.com...eralbenchpress

Thanks for the wonderful compliment. Yes it mase sense. As to how I will look when I get the the point I am happy, well all I can say is my hips will be smaller, my thighs will be nicely defined, I will have a flat tummy with a nice defined 6 pack.

Posted by: Devlin

Ohh... I was crying because I had done better the week before on that exercise and because my arms and back had totally crapped out when I went for the 35lbs. Guess I should have added that since it an iso-lateral machine, the 35lbs is for each arm.

Posted by: Burner02

Quote:

Originally Posted by Devlin

Ohh... I was crying because I had done better the week before on that exercise and because my arms and back had totally crapped out when I went for the 35lbs. Guess I should have added that since it an iso-lateral machine, the 35lbs is for each arm.

I love that machine! I used it last night. I usually finish my workouts w/ the decline. machine.

Don't worry too much about the #'s...there's so many fators that could have been the reason why your #'s were different. (sore muscles, tired, didnt eat enough...weren't in the 'zone'...etc.)
You were close, you wore them out and overall you progressed.

Posted by: Burner02

Quote:

Originally Posted by Devlin

Yes, this is where you get slapped down for not reading all...As to the reps...yes I'm in the habit of doing high reps. I don't think I would know how to act if I did even higher weight but low reps.

Arms were pretty much toasted after today's workout. Driving home, I was thinking I may be screwed tomorrow when I try to do simple things such as blowing my nose

tell ya what...if you can lift those HEAVY...SORE...achy...arms...you can slap the hell outta me...

Ok...I am sure it isn't to funny to see it in person...but the movie was hilarious! Go rent it! you're still here? reading? Leave! Go to blockbuster right this moment!

Posted by: Pylon

Heya Dev...

I think with the effort you are putting in, you could do a March comp for sure...

...OR...

...you can just plan to do the Show Me's in May. Give yourself a little extra time, come share the stage with Archie!

Posted by: Archangel

Quote:

Originally Posted by Pylon

Heya Dev...

...you can just plan to do the Show Me's in May. Give yourself a little extra time, come share the stage with Archie!

Posted by: boilermaker

Quote:

Originally Posted by Pylon

Heya Dev...

I think with the effort you are putting in, you could do a March comp for sure...

...OR...

...you can just plan to do the Show Me's in May. Give yourself a little extra time, come share the stage with Archie!

That's a great idea Pylon. Devlin, think of all the support you will have in the crowd from the IM group. The protien whey I buy is sportpharma and I get it at Costco. I get chocolate and it costs around $20 for 6 pounds. I think it tastes fine, but it's the olny one I've ever tried.

Good looking workouts and intensity levels

Posted by: Devlin

Thanks guys. I'm thinking May is a better goal to shoot for.

Boilermaker - The intensity is certainly there almost every workout and I'm loving it.

Pylon - Thanks for the vote for March, but thinking your idea for May is better. Liking the idea of having Archangel as support in a comp and the IM members in the audience as support too.

Burner -

sorry no slapping smiley and the arms not as sore as expected

Wish I had seen your post about blockbuster while out and about today, now that I am home, I am done for the night. As for the Hammer Strength, I in general like all of them. They really kick my ass which is a good thing.

Posted by: Devlin

I got to sleep in today and it felt sooo good. Finally dragged my lazy ass out and did laundry, shopping, stopped into work and then hit the gym for cardio.

Cardio only day:
Treadmill:
10 minutes 10% incline at 2.5 speed
10 minutes 15% incline at 3.0 speed
10 minutes 15% incline at 2.5 speed

BIke:
15 minutes level 3
15 minutes level 4

Total cardio: 1 hour

Took it easy today. Have worked the body hard the 2 previous days and have a training session with PT tomorrow night so figured a break not going to hurt.

Posted by: Pylon

For the record, the best shake I have tasted is the Instone stuff, but it is really pricey. I'm with Archie on the ON stuff. (I like the rocky road flavor.) It also mixes very well in water.

Of course, if you are cutting you really get more thermogenic reaction from real food, but with your schedule I can see where a shake mix would come in really handy.

Posted by: gwcaton

Quote:

Originally Posted by Devlin

I got to sleep in today and it felt sooo good. Finally dragged my lazy ass out and did laundry, shopping, stopped into work and then hit the gym for cardio.

Cardio only day:
Treadmill:
10 minutes 10% incline at 2.5 speed
10 minutes 15% incline at 3.0 speed
10 minutes 15% incline at 2.5 speed

BIke:
15 minutes level 3
15 minutes level 4

Total cardio: 1 hour

Took it easy today. Have worked the body hard the 2 previous days and have a training session with PT tomorrow night so figured a break not going to hurt.

You call an hour of cardio taking it easy ?

Posted by: Devlin

Quote:

Originally Posted by gwcaton

You call an hour of cardio taking it easy ?

Lol. I know I'm a bit crazy, but then again I am a blond

That was an easy day for me, I typically do an hour of cardio after a half hour to hour of lifting

Posted by: Triple Threat

Quote:

Originally Posted by gwcaton

You call an hour of cardio taking it easy ?

I call an hour of cardio about two weeks worth.

Posted by: Seanp156

I think I'd go crazy out of boredom doing an hour of cardio... I rarely ever do more than 20 mins... Usually I keep it to 10

Posted by: Devlin

Quote:

Originally Posted by Seanp156

I think I'd go crazy out of boredom doing an hour of cardio... I rarely ever do more than 20 mins... Usually I keep it to 10

Ahh well I battle the boredom a couple different ways.

1. The treadmill I prefer over looks the free weights and the machines so I tend to people watch while listening to music. It can be very entertaining at times watching people. (Note it really helps that eye candy is usually in attendance

)

2. Starirmaster next to the treadmill so see above.

3. Bike is in cardio theater so I watch a movie or on weekend football.

4. If favorite treadmill or stairmaster not available, I use another treadmill that has a flatscreen tv with cable.

5. Occassionally, like today, I read a book.

Posted by: Seanp156

Quote:

Originally Posted by Devlin

)

2. Starirmaster next to the treadmill so see above.

So many unsuspecting spies in the gym...

Posted by: Devlin

Quote:

Originally Posted by Seanp156

So many unsuspecting spies in the gym...

Ohh yeah and it soo much fun

Posted by: Devlin

11/21-Legs with PT

warmup:
1/8 mile walk, 1/4 mile jog

Squats with LifeFitness machine:
50 x 15 (left knee said these were not happening so completely altered workout)

Hammer Strength Leg extensions:
20 x 15, 15, 15, 15

Hammer Strength Leg curls
35 x 15, 15 ,15, 15

Adductor:
70 x 15, 15, 15
80 x 15

Abductor:
90 x 15, 15, 15 ,15

Cardio: 30 minutes on recumbant bike Level 3

My left knee has been bothering me for a few weeks and each leg day it getting worse. Today with only 50lb on the squat machine, my knee was almost screaming in pain so trainer opted to try and eliminate knees. We did the extensions with low weight to hit quads but be easy on the knee. It is looking like squats are going to be out until I can get the knee rested enough and then build it back up. So for the time being it will be lunges, leg presses and step ups for quads. With that said, workout overall was good.

Posted by: boilermaker

knee pain = no good. Hope it heals up quickly for you. Does it hurt doing cardio?

Posted by: Burner02

thought about seeig a doc about it? maybe something is rubbing..that shouldn't be?...like bones?

Posted by: Devlin

Boilermaker-it aches a little bit when I am on the bike for longer than 15-20 minutes but not nearly as bad as when trying to squat weight.

Burner- yeah I have thought about it and well I'm not real fond of going to doctors. The last time I had it checked, it was referred to something like a floating knee cap. One doc said to focus on strengthing the lower end of the quad, directly above the knee. Another said the problem is with tendons, ligaments and cartlage that hold the knee cap in place are weak from being overworked. I think it both. The quad needs to be strenghened, but I probably was hitting it too hard too fast. My left knee cap does "float" a bit too much which not helping matters. So I will back off the weight and build back up slowly. Maybe even start taking joint supplements.

Posted by: Pylon

Quote:

Originally Posted by Devlin

Burner- yeah I have thought about it and well I'm not real fond of going to doctors.

Be careful there Dev...I think you dripped a little irony on the floor....

Listen to your knees. If it hurst that much in the joint, don't do it.

Posted by: Devlin

Ok maybe I should rephrase

If it something I can treat myself with rest, advil/naproxen or wrapping/bandage I do that. I am one of those that has to be half dead before I do to the doctor.

I so love being able use the high speed connection at work to sneak on here and listen to internet radio.

Posted by: Burner02

Quote:

Originally Posted by Pylon

Listen to your knees. If it hurst that much smoke a joint , just do it.

for medicinal purposes?

remember: puff, puff..pass....
(heard that in a movie..)

But seriously, maybe see a specialist? Maybe a knee brace will do he trick to keep them in place? Either way, do be careful.

Posted by: Devlin

A specialist

I will probably break down and start using a brace. However, first I am going to back the weight down on legs and then resort to a brace. Pretty much knee telling me I have worked it way too hard. Not too much to worry about, but thanks guys.

I should mention that I am one that even when I fractured my ankle I didn't go to a doc. I just put a soft cast on it and didnt work legs for a few weeks.

Posted by: Burner02

u are hard core!
did u have a bad experience w/ a doc once?

Posted by: Devlin

I had been sick alot as a child and spent lots of time in docs offices and hospital. However, I worked in a human hospital for 8 years as a medical technologist and resident vampire. After that I became one of the worst patients and avoid docs as much as possible. Plus why spend all that money when I can perform the same treatment as the docs.

Posted by: Burner02

u were a vampire?
(how about that..thru all that post..this is what I zoned in on..)
muhahahahaaa....

well, if u have an idea of what u are doing then....

Posted by: Devlin

Quote:

Originally Posted by Burner02

u were a vampire?
(how about that..thru all that post..this is what I zoned in on..)
muhahahahaaa....

well, if u have an idea of what u are doing then....

Well I worked grave yard shift and collected blood samples. pretty close to the definition of a vampire.

Posted by: Burner02

I used to work mid shifts up till recently...now I am a normal, mon - fri 0730 - 1630 worker! (WAHOO!)

Posted by: Archangel

Great lookin w/o, be careful with that knee!!!

Posted by: Devlin

Burner-I did midnight shift full time for 6 years and started to get tired of no life. Now I'm currently on a normal shift 8-5, but that will change in Jan to 6am-6pm or later and by march I will be at work by 530am and probably will not get done until 7pm or later. Ohh well, atleast I get paid hourly

Archangel-Thanks. I will be careful with the knee. I'm backing off the weight and will play with cardio a bit to see what works and what doesn't. I will still work legs, but will do a combo to strengthen the knee and build muscle.

Over all, knee felt fine today and just the smallest of aches in the hamstrings. Decided to hit shoulders and "some" cardio.

Shoulders:

Shoulder press machine:
30 x 15

Dumbbell shoulder press:
10 x 15, 15, 15

Side raises:
8 x 15, 15, 15

Front raises:
8 x 15, 15, 15

Bent over rear raises:
8x 15, 15, 15

Cardio: (total 1 hour)
Stairmaster: 20 minutes Level 4
Treadmill: 20 minutes 10-15% incline 2.5-3.0 speed
Bike: 20 minutes Level 2

Started doing shoulders on the shoulder press machine and was quickly reminded that I prefer the shoulder press with dumbbells so went for that. I really feel the dumbbell shoulder press and the last reps are tough. I will be sticking with the 8lbs on raises as last reps are difficult. I am considered changing the shoulder exercises a bit for next week, we will see what I come up with. Suggestions will be considered so feel free to toss in ideas. Now for the cardio, nether the stairmaster nor the treadmill bothered my knee, but the bike did when I tried level 3 and above. So I backed the level down and felt no aches or tightness in the knee.

Posted by: boilermaker

Hey Devlin,

Somewhere I read a post by P-funk where he said that if you have an injured knee you could still train the other leg hard and get a crossover effect. I don't know if that's true and I wouldn't want you to end up with a peg leg on one side and a construction barrel for the other, but maybe it's worth considering.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Hey Devlin,

Somewhere I read a post by P-funk where he said that if you have an injured knee you could still train the other leg hard and get a crossover effect. I don't know if that's true and I wouldn't want you to end up with a peg leg on one side and a construction barrel for the other, but maybe it's worth considering.

I may end up doing something like that, train the right with higher weight than the left. Another thing that I will be changing is that I will be working legs on my own and work upper body with trainer. That alone may make a difference with my knee.

Posted by: gwcaton

Nice wo,

Pains are there for a reason. be sure to listen to them.

Posted by: Pylon

Studies have shown that unlike arms, there does not seem to be a difference in unilateral strenght in legs. (Your dominant arm will be stronger, but not the leg.) I think that may have been there Patrick's crossover effect comes from, but that's just a guess.

As for shoulders, I still like side laterals and mil presses.

Posted by: Triple Threat

I can't offer any advice on the knee since I've never had any significant knee problems. But good luck finding out what's wrong and avoiding it in the future.

Posted by: Devlin

Triple-Thanks.

My knee overall not that bad except for when I do squats and then it bothers me. The cold, damp weather is not helping any of my old injuries either. I noticed last night there is some slight localized swelling in my knee so leaning more towards soft tissue issues versus bone on bone issues. What can I do for it.. rest, advil/naproxen, joint supplements with MSM may help too. The "injury" too old for ice so heat therapy should also help which is what I did last night and it felt better today. The last time this happened I did the above and backed off weights and it improved so it just my body telling me to back off, hopefully.

Posted by: boilermaker

have a nice holiday, devlin.

Posted by: Archangel

Great w/o, have a GREAT Thanksgiving too!!!

Posted by: Devlin

Boilermaker & Archangel- Thanks and same to you.

I worked extra hours today in order to get caught up and be able to take tomorrow off. I did a quick ab workout after work.

Abs:

crunches:
20 x 20
30 x 15
40 x 15

Side Bends:
15 x 15
25 x 15
30 x 15

Weights Twists on ball:
3* 10lb x 15

Hanging Knee raises:
15, 15, 15

Abs were feeling this workout

Skipped cardio today, but will be hitting cardio tomorrow as well as back. Yes, I plan to go to the gym on the holiday.

Posted by: Triple Threat

Quote:

Originally Posted by Devlin

Yes, I plan to go to the gym on the holiday.

Now that's dedication.

Happy T-day.

Posted by: CowPimp

Good for you, planning to goto the gym on a holiday. I do as well. Also, rock on with the cardio. I could never make myself do 60 minutes of solid state cardio again!

Posted by: Devlin

Quote:

Originally Posted by CowPimp

Good for you, planning to goto the gym on a holiday. I do as well. Also, rock on with the cardio. I could never make myself do 60 minutes of solid state cardio again!

Cowpimp. I'm happy to see you in here. Also nice to see I'm not the only one who celebrates part of the holiday in the gym.

Happy Thanksgiving to all.

Back day

Hammer Strength low row with underhanded grip:
25 x 15
35 x 12
40 x 10

Wide Grip Lat pull down:
55 x 15
70 x 12

Close grip lat pull down:
85 x 8

Under handed pull down:
55 x 15
70 x 12
85 x 6

Lat cable row:
40 x 15
55 x 15
70 x 15
85 x 10

Tricep rope push down:
20 x 12
25 x 8

10 x 15 (30lb not happening today

)

Overhead tricep extension:
20 x 12
25 x 8

10 x 15 (30 lb not happening here either

)

Bent Over Dumbbell row:
15 x 15
20 x 15
25 x 15

Cardio:
Recumbant bike: 30 minutes Level 3
Treadmill: 20 minutes 10-15% incline 2.5-3.0 speed
1/4 mile walk followed by
1/4 mile jog (timed about 3 minutes)
1/8 mile walk followed by
1/4 mile jog (timed about 2:15 minutes

)

Finished with....

Assited pullups:
60lb off set x 12
50lb off set x 6
40 lb off set x 3

Dips:
BW x 6

BW x 6

Fantastic workout today overall. I switched from wide grip lat pull downs to a close grip lat pull down on last set because biceps killing since I supersetted the wide grip lat pull down with the underhanded pull downs. I used a different cable station for the triceps and the weight feeling heavier at this station, but I am feeling it so will stick with it. After the bent over rows, my arms were throbbing so decided to break and knock out cario before pullups and dips. I'm really happy with the jogging. Less recovery time between jogging and not getting as winded with the jogging

Finished myself off with the pullups and dips. Pullups still slacking on, but arms were pretty dead after today's workout. I decided to say screw it and try dips with my full body weight and I was thrilled to be able to do not only one but 6 per set. I probably could have gone for higher reps, but as arms were tired played it safe. Now time to make stuffing and get the turkey in the oven.

Posted by: Pylon

Great w/o Dev! Most people (myslef included) skipped completely, and there you were kicking ass again. Well done!

Posted by: Devlin

Pylon-Thanks. Figured I didn't have much else planned so may as well get a nice workout it, especially if I was going to pig out. PLus I hit the gym tonight too

Cardio:
Stairmaster: 20 minutes
5 minutes level 4
5 minutes level 5
5 minutes level 6
5 minutes level 5

Walk/Jog on track: about 15 minutes
1/8 mile walk
1/4 mile jog (about 3 minute pace)
1/8 mile walk
1/4 mile jog (about 2 1/2 minute pace)
1/8 mile walk
1/4 mile jog (about 2-2:15 minute pace)

1/8 mile walk

Total workout about 40 minutes

Short and sweet cardio only day. Really happy with how the jogging is coming along. It is getting easier and easier so looks like jogging sticking around.

Posted by: boilermaker

You are rockin on those pullups girl. Keep up the good work. BTW, I hate running of any kind

Posted by: Devlin

I hated running too. I used to say the only way I would run was if a horse was loose or if someone was chasing my ass. I have slowly changed my opinion. Every once and a while I still think I see the shadow of someone chasing me

Posted by: Burner02

hey u! I also went to the gym yesterday! WAHOO! Pretty much had the run of the place...was nice.
Congrats on the pull ups! That is AWESOME! there are so many women..even people in general who cannot even do one..and u are cranking out sets! hell yeah!

Posted by: Devlin

Boiler-thanks. They are assisted sets, but getting there. I'd say maybe within 2-3 weeks I'd should be able to get a couple with full body weight. Now the dips...those I'm rocking on. NO assist there this week, full body weight

Posted by: boilermaker

Quote:

Originally Posted by Devlin

I hated running too. I used to say the only way I would run was if a horse was loose or if someone was chasing my ass. I have slowly changed my opinion. Every once and a while I still think I see the shadow of someone chasing me

Ha, back in my days as a dairy field man I had more than one Herd bull charge me when I was in with the ladies

. I ran then!!!!!!!!!!!!

Posted by: Devlin

Forgot to mention...gym was busier yesterday than I expected. Some hardcore lifters, some cardio queens/freaks, and a few who seemed like they had nothing else to do. Now today, place was empty, but then I got there only an hour before close (closed at 7pm

) ONly those of us who practically live at the gym

I love it when it empty, can get a complete workout with no one bothering me

Posted by: Burner02

Quote:

Originally Posted by boilermaker

Ha, back in my days as a dairy field man I had more than one Herd bull charge me when I was in with the ladies

. I ran then!!!!!!!!!!!!

exactly what were u doing with the 'ladies'..sir?

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Ha, back in my days as a dairy field man I had more than one Herd bull charge me when I was in with the ladies

. I ran then!!!!!!!!!!!!

I bet you did run. I have also done the run and dive thru a fence when in a field with a horse suffering from PMS...Pissed off Mare Syndrome

Posted by: boilermaker

Quote:

Originally Posted by Burner02

exactly what were u doing with the 'ladies'..sir?

I was only milking them. Nothing else.

Posted by: Devlin

Quote:

Originally Posted by Burner02

exactly what were u doing with the 'ladies'..sir?

That falls under the don't ask, because you don't want to know

Posted by: boilermaker

Quote:

Originally Posted by Devlin

That falls under the don't ask, because you don't want to know

Hey, I said I was RUNNING from the herd bull.

Posted by: Devlin

Gives new meaning to Run Forest Run

Posted by: boilermaker

The charging bull never kills anyone.........because everyone runs. The dangerous ones are the "that bull hasn't ever shown any aggression ever" bull. That's the one that walks through the milk parlor every day and one day freaks out and crushes someone against the gates. Those are the dangerous ones. Devlin knows this, I bet.

Posted by: boilermaker

Quote:

Originally Posted by Devlin

Gives new meaning to Run Forest Run

Some of my fastest 40 times ever

Posted by: Devlin

I haven't dealth with cows or bulls that much, but the same is true with horses. It's the one that never acts up that can cause the most damage because you let your guard down.

Posted by: boilermaker

Quote:

Originally Posted by Devlin

I haven't dealth with cows or bulls that much, but the same is true with horses. It's the one that never acts up that can cause the most damage because you let your guard down.

Roger to that! Same with cattle.............Although, when the bull starts to prance, scrape, snort and stomp, you know its time to get out of the road!!!!!!

Posted by: Pylon

I'm with you on the running thing, Dev. I always say I don't even run in from the car when it's raining, but am slowly changing my tune...

Posted by: Burner02

Quote:

Originally Posted by boilermaker

Some of my fastest 40 times ever

"Jesse Owens ain't got nuthin' on me!"

I just prefer my cows served in form of a juicy steak, with a potato, salad a little garnish..and a nice beverage..

Posted by: boilermaker

Quote:

Originally Posted by Burner02

"Jesse Owens ain't got nuthin' on me!"

I just prefer my cows served in form of a juicy steak, with a potato, salad a little garnish..and a nice beverage..

That's why you gotta watch the bulls!! They know that your drooling over their creations.

Posted by: Devlin

Quote:

Originally Posted by Burner02

"Jesse Owens ain't got nuthin' on me!"

I just prefer my cows served in form of a juicy steak, with a potato, salad a little garnish..and a nice beverage..

Ohh yumm...I second that.

Posted by: Burner02

:d

Posted by: Pylon

It reminds me of a "Get Fuzzy" comic strip...One character is talking about being a vegetarian and not eating hamburgers because "I like cows. They're nice. I don't hold anything against cows." The other responds "I like cows too. I hold buns against them."

Posted by: Devlin

Well I had every intention of going to the gym this evening, but that got shot down.

I ended up staying late at work finishing up some data entry so I could take tomorrow off. So tomorrow will be a chest and cardio day.

Posted by: Triple Threat

Reading all these posts about running has made me very tired.

Congrats on the dips, btw. How was T-day?

Posted by: Devlin

T-day was quiet and relaxing with a great workout. A great day in my book

Posted by: CowPimp

You've been doing real good, don't feel bad about missing today. Sometimes duty calls. Just make tomorrow's workout intense enough to make up for it!

Posted by: Devlin

Quote:

Originally Posted by CowPimp

You've been doing real good, don't feel bad about missing today. Sometimes duty calls. Just make tomorrow's workout intense enough to make up for it!

Thanks CowPimp-I was kicking myself for not going tonight. If the gym closed at 9pm instead of 7pm I would have been there. Tomorrow's workout will certainly make up for missing today. As for work, well I didn't have to stay, but wanted to finish what I was working on so it would help my boss complete what he will be working on tomorrow.

Posted by: Burner02

...ask for a raise....

Posted by: Devlin

Quote:

Originally Posted by Burner02

...ask for a raise....

Well it kind of hard to ask for a raise when the reason I am currently working so many hours is to get purchase orders and patient exams into a new database so we can get very long over due billing out. No bills going out=no money for payroll coming in

Posted by: Pylon

Quote:

Originally Posted by Devlin

Just keep chanting that mantra "Overtime...overtime...overtime..."

Posted by: Burner02

Quote:

Originally Posted by Devlin

...mere details...

Posted by: Devlin

Quote:

Originally Posted by Burner02

...mere details...

Until one realizes that we have clients who have racked up $10,000+ bills

and we haven't received any payments in months.

Posted by: Burner02

Quote:

Originally Posted by Devlin

Until one realizes that we have clients who have racked up $10,000+ bills

and we haven't received any payments in months.

sounds like u need to send 'Vinny and the boyz' to take a meeting with them...

Posted by: Devlin

LOL well again it kind of hard to expect people to send money for bills they haven't received yet. However, Vinny and the boys may be of service in a few weeks when we start to send bills out.

Posted by: Burner02

hmm..that does present a bit of a problem....ya gonna send them big bills out right before Christmas? U should put them in nice cards..."Merry Christmas..oh..and by the way...PAY UP!"

Posted by: Devlin

Quote:

Originally Posted by Burner02

hmm..that does present a bit of a problem....ya gonna send them big bills out right before Christmas? U should put them in nice cards..."Merry Christmas..oh..and by the way...PAY UP!"

I will have to suggest that to my boss on monday.

Posted by: Burner02

make sure I get a Christmas bonus then!

Gotta get downtown and play with drunk people!
have a good night!

Posted by: Devlin

Have fun

Posted by: Pylon

That's a tough spot to be in for a business. What backed the bills up so badly?

Posted by: Devlin

Long story short- we enter pateint exams while in the field, but the computer program we had didn't automatically bill procedures when the exams were entered. Plus not all exams are entered for one reason or another, but may be noted on a day sheet or on a calendar. So billing required that someone sit and look at each exam and create an invoice from it as well as enter medications that were dispenced manually from the office and cross reference with a calendar, daysheets, lab bills from 3-4 different labs

The person (it wasn't me, I was in the field at the time) doing it was screwing it up so boss had to review every invoice. We were working on average 15 hours a day so that didn't leave much time for the boss to review invoices. (NOte: boss is a bit anal retentive about bills being accurate) For the month of January we had over 600 invoices, Feb over 800 and those were our slower months (in april and may we averaged 40-50 exams per day). PLus boss was and still is working with a programmer to build a completely new program that incorporates automatic invoice creation when exams are entered. (the program has become a programmers worst nightmare) The new program went "live" about 3 weeks ago, however there are still bugs in it that we are working out. I have been working on transferring patient exams (over 6000 exams for months of march thru oct) from the old database into the new one, but friday and saturday I was working on entering purchase orders into the new database so medications can be billed accurately (new database price averages each medication/vaccine based on our purchase price from each purchase order, but then has to calculate a per mg or per dose or per bottle/tube/vial price based on that price average

)

Posted by: Pylon

Yikes. Sounds like a mess.

Posted by: Devlin

Quote:

Originally Posted by Pylon

Yikes. Sounds like a mess.

It was and kind of still is. My desk at work still organized mess. However the mess is becoming more organized and I have entered about 2300 out of over 6000 exams as well as about 50 out of 100+ purchase orders. I have 2 farms completely enetered so those bills hopefully will be going out the beginning of this coming week. Boss has been reviewing them (program requires boss review and lock exam before billing) and updating drug prices. He said it taking much less time to review with new program and the fact the exams have been entered accurately

(it really helps that I have been present for majority of exams...ohh the memories of horses trying to kill us, escorting baby horse who having seizures and not breathing to hospital at 10pm (baby now health and thriving) , playing with newborn babies, treating the sick, killing the fatally sick/injured ones, getting mares pregnant and seeing babies develop on monthly ultrasounds, castrating the unruley boys

, treating a mare that has delievered a Kentucky Dervy winner, treating horses that may one day win the Kentucky derby...insert the priceless slogan here

Posted by: Pylon

Sounds like a good time. It's not so bad if you enjoy your work, right?

Posted by: Devlin

I should add that dispite my boss's anal retentive issues about somethings, he is actually laid back and fun to work for. We joke around alot. There are a lot of light hearted comments and comments that can have more than one meaning fly frequently

We try to keep things relaxed. Can you tell that dispite the long hours and billing nightmare, I love my job

Posted by: Devlin

Quote:

Originally Posted by Pylon

Sounds like a good time. It's not so bad if you enjoy your work, right?

I love my work

It is a good time. An example of how simple comments get turned around and then put together...

Ultrasound switch is on back of machine which is where I stand, boss says while loking at and holding up ultrasound probe, "can you turn me on?"

Responce, "I don't know can I? " or "I've been trying"

One mare we ultrasound has to stand in the aisleway and one day boss says, "we do her in the aisle"....I look at him and say did you say, " her or me?"

The same day at the same farm as above mare, boss on phone and responds to a comment on the phone with, "it's ok I'm easy" and "well I'm fleaxable"

Those comments have now become.....

Can you turn me on? It's ok I'm flexable and easy, just do me in the aisle."

We got stuck in traffic one day and we see county sheriff directing traffic. I was driving, but did a double take when looking at said sheriff. Accidently let slip, "Ohh he is sooo do-able." Boss starts laughing and says to friend on phone, "Ohh she just wants to beat up a cop. " I respond with, " Only if I can beat him into my bed"

Those are some examples of why I love where I work, boss allows fun comments to fly, and participates in fun.

Posted by: boilermaker

Quote:

Originally Posted by Devlin

Those are some examples of why I love where I work, boss allows fun comments to fly, and participates in fun.

Well, if he ever screws you over, no pun intended, you can sue his nuts off.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Well, if he ever screws you over, no pun intended, you can sue his nuts off.

LOL, hopefully that won't happen.

Posted by: Devlin

Well finally got to the gym today and had a great workout. Place was pretty empty so made the most of it in the free weight area.

Chest:

Barbell pull overs :
20 x 15
30 x 15
30 x 15 (getting easier, but not ready to jump up to 40lb bar, atleast not without a spotter)

Dumbbell bench press :
10 x 15
15 x 15
15 x 15 (felt a little too lite and easy)
20 x 12

Incline Dumbbell bench press
10 x 15 (way too lite)
15 x 15 (feeling these, not sure if want to jump up to 20lb DB)
15 x 15 (glad I didn't jump to the 20's, struggled with last reps)

Dumbbell flies
10 x 15
15 x 15 (had to push for last reps)
15 x 12 (struggle to get to 12, almost didn't get last rep)

Chest, shoulders and arms shaking at this point, but not stopping yet.

Cable chest press (pushing up at 45 degree angle)
10 x 15
10 x 15
15 x 12

Chin up
BW x 1

Dips
BW x 6, 6, 6

Cardio

Stairmaster: (20 minutes)
5 minutes L4, 5 minutes L5, 5 minutes L6, 5 minutes L7

Recumbant bike (20 minutes)
10 minutes L3, 10 minutes L4

Walk/Jog
1/4 mile walk
1/2 mile jog

1/4 mile walk

Using the barbell and dumbells today really felt good. Arms, chest, shoulders still trembling and its been over 2 hours since I worked out. Decided since gym was so empty I would try for a chinup and was happy to get the one rep. It a starting point. Also said what the hell, let's really kick my own ass and go for 3 sets of dips

As if the overall workout was enough, I came home vacumned and used the deep cleaning carpet machine on the carpets. Still considering starting to put up Christmas lights, after I eat some food. I'm starving, wonder why

Posted by: gwcaton

Nice wo !

Quote:

Chin up
BW x 1

I guess the little old lady wasn't there ?!

Posted by: Devlin

Quote:

Originally Posted by gwcaton

Nice wo !

I guess the little old lady wasn't there ?!

Thanks and no she wasn't

However, I must have had a sign stuck on me somewhere that said "tell me your problems." Had a lady who just had to tell me how she caught her adult son breaking in her house, stealing from her, and he has been charge with child abuse for beating his girlfriend's kid.

As if that wasn't enough, she had to tell me about the guy who hit on her and she filed sexual haressment complaint.

Why me

Posted by: b_reed23

Hey Girl!! Nice job on the chinup, AND it was after all that other work..wow!!

(CLICK HERE here to view the original thread with full colors/images)

Time to face the jury (and myself)

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