gwcaton said: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. 
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Time to face the jury (and myself)
- Thread starter Devlin
- Start date
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.
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.
. 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.
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.
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.
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!
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!
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!
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!
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.
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.
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
Oh , and the pics look good. Like the back and abs
gwcaton said: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.
That means you're doing it right!Devlin said:
near the end of the last set of squats.
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.
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.
Keep on moving, Dev, otherwise you may be immobile in the morning!
Good luck with the storm. Stay safe.
Good luck with the storm. Stay safe.
Pylon said: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.
Sister Devlin, thought I'd drop by, hope you don't mind!!! w/o's are lookin great, nice progress, keep it up!!!
My pleasure, feel free to post up in mine, the more the merrier in my opinion!!!Devlin said:
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!
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!
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.
boilermaker said:Let's hope you don't lose power
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
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.
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.
Hey, at least you got to work out. Some of us are stuck without facilities...
Glad the storms passed you by.
Glad the storms passed you by.
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.
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.
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.
Looks good, Dev. Real world track work is much diff from treadmill work, no?
Pylon said:
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.
Wow,
put those abs through the ringer didn't we
Don't forget to save some energy for the BIG trapeze
put those abs through the ringer didn't we
Don't forget to save some energy for the BIG trapeze
gwcaton said: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.
- Joined
- Mar 18, 2002
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- 30,626
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- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
Devlin said: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...
- Joined
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You might be a redneck if:
boilermaker said:
gwcaton said: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.
Triple Threat said:
I second that
Triple Threat -Welcome to my journal.Burner02 said:
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 
