Time to face the jury (and myself)

[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

 

[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

 

[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

 

[gwcaton]

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

 

[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)
snackopcorn 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.

 

[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!

 

[Devlin]

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.

 

[Pylon]

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.

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.

 

[boilermaker]

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.

 

[Devlin]

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.

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

 

[boilermaker]

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

 

[Devlin]

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.

 

[boilermaker]

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.

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.

 

[Devlin]

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.

 

[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.

 

[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.

 

[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!

 

[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

 

[Devlin]

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.

 

[Pylon]

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.

 

[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.

 

[Pylon]

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.

 

[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?

 

[boilermaker]

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

 

[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.

 

[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.

 

[Devlin]

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.

 

[Pylon]

Sounds like good progress then. Well done!

 

[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.

 

[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