Week one: Weightlifting for Women completed (long)

Ok - so it's officially the close of week one on my new program.  I studied the workouts in the book and excecuted those mofos PERFECTLY.  I also altered my eating program, and while I don't follow the rules in the book exactly (and don't intend to) - I have improved my habits.

First - NO MORE PROTEIN BARS!!!!  MAN - those were the hardest thing to give up!  LOL - I really think they stoke the 'carb' fire - and had me craving carbs.  I replaced snacking on those with preparing protein infused oatmeal.  Not only did this satifsy my lil snacking need in the middle of the day, but it also  helps me get in 10-15 more grams of protein each day.  AND it even tastes good!  LOL

Second - PROTEIN FIRST  In planning my meals, I focus on the protein, and build from there.  Example - stirfry - I go for chicken THEN decide on the veggies and flavor.  I consider my protein source then build the recipe around it.  Before, I would think about sides then come to the main course.  And when I eat - I eat the meat then move on to the rest.

Third - WATER  As you know, I am a FAN of H2O!!!  By keeping my intake at no less than 60oz and shooting for 80+ oz a day, I have kept things 'running'

Fourth and last - after workout protein drink.  I have never done this before - but the book says that you MUST - so I found a drink that I can tolerate and has what I need.  I can actually feel the difference too!

NOW - the workouts.  Since this is the beginning, I have used my first week to gauge what I can safely do in these exercises as well as focus on understanding HOW they are to be done.  I'm comfortable now that I have it down, so this upcoming week, I will focus on the weights and making sure I am pushing myself without going overboard.  The idea is to get a good workout, but not short sell or push myself too far.  I can honestly feel the difference.  The great thing I am loving is the 'muscle confusion' - this is where your body can't adjust to what you are doing, so you always have a slight soreness, not pain, that you feel.  I can tell I am working places that I wasn't challenging before and the month of Feb completes Phase I for me, so I am excited to see how it goes!!!

Unlike Lee's program, I don't exercise everyday, only 3 times a week is the MAX on this plan - so I will be posting my progress and feedback on Sundays - if you're interested in reading. 

Congrats on your first week.  

Thanks Lee! 

Hey man! I had this book and I dusted it off. I'm sicxk as a dog right now but hopefully I will start in some time next week. I loved my weightlifting classes at the gym but now my scedule changed and I have to do it solo now! This book has a lot of yada yada yada in it, but it's a good read. What da hell do you use for the box when you're at the gym?

Yea - it's a lot to read but it's worth it!  If you read James' posts back in the day, you should get through it smoother now.... LOL!!!

As for the box - couple things - either the lower of the weight benches in the freeweight section - not the ones they have in the regular part of the freewight section that come up to your knees  - they should have some slightly shorter ones that come up to mid calf level.

Otherwise I jack a aerobic step set out of the class room.  They have a gang of them in there for the classes, I get one and set it up in the other part of the gym - could give a DAMN what folk think!  LOL

If all else fails - asks the gym staff to come up with a solution for you - give THEM something to do besides pass out towels and sell personal training!  LOL

Yea I prob jack a step too. Shoot, all the stuff on the ball look trickier than a mofo all out in public LMAO. I might have to dry run everything at home before I go over there trying to stomp with the big dawgs!!!!

Only thing that seems tricky is going in between the two excersises when you have a B1 and B2.....how da hayle you supposed to give somebody the "one minute finger" when you at another station. I can see some dude now hit me with the....bytch please lmao. Yea they go hard at my gym!

It will def be different taking my cardio down instead of up. I gotta get a clipboard now and photocopy my moves so I don't look like a total nerd carting my book around everywhere!

LOL @ dry run

Chile - those prone jackknife moves on that exercise ball are NO JOKE!!!!  I was doin them for the first time and a trainer was giving a session - MAGICALLY her client had to do the same move.... only SHE had her 'mount' the ball by rolling over top till her hands reached the floor THEN bring her knees into her chest..... ummm - ya girl just had to do a straight push up and hook the ball under my foot - i tried that roll over the top **** ONE time after I saw her do it.....   let's just say screams of terror do NOT go over well in the gym....... LOL!!! 

I haven't gotten as far as B1 and B2 - I am not sure what you are talking about - if you mean rotating exercises - I haven't come across two rotaters that require two different stations - that might be at Phase II - I won't be there until March and by then the SUCKERS should be out of the gym..... LOL!!!! 

Don't let the guys fool you....depends on what time you go the real hard core guys will be glad to help you, or spot you.  At my gym I get a lot of confused looks.  They are not sure if I am really a chic or if I am really just plain crazy.   

As far as looking like a nerd I have seen so many people carrying note books clip boards and the like.  Go get yours girl and I hope you are feeling better soon.
~Maxine

Awww thanks Maxine.  I've always been intimidated at that part of the gym. I've stayed on the cardio and weight machine side for too long. You're right......me and my clipboard will be over there as soon as I can breathe through my nose again! lol

Sounds like you've got it all figured out.  I'm gonna use that book store gift card I have and give it a try.  I really like the idea of 3 days a week.  I might squeeze some cardio in on the off days, but I won't have to feel guilty if I don't.