Recent Posts
Topic: RE: I'M DOING IT DAILLY!!!!!!!
Way to go Brenda! I know the last 10 lbs are the hardest, and the easiest to put on again, trust me on that one! My only suggestion to you is to not get stuck on the numbers and focus on your fitness goal. Are you sure that you need the 10 lbs off or are you looking to fit into a particular size or certain measurements? Especially with working out, stepping up your workouts, you could find yourself at a goal size, even if the weight looks higher than you planned. Fat takes up much more *volume* than muscle does, and you can see the scales not change at all while your body does.
I am trying to put on more muscle right now, and get my body fat down to what it was before I had foot surgery recently, which put me out of my normal workouts for about 2 months. I was staying right around 13-15% body fat (which is quite low for a woman), but I was also sporting more muscle on my legs, chest and buttocks, and firmer muscles in the ab area than I currently have. This could actually leave me heavier poundwise, yet smaller bodywise!
Adding the cardio is definitely great for trimming off the fat, and it sounds like you're keeping your weight resistance exercises going, too. Just don't OVERTRAIN; I think that is the message that I try to get to people who are on a mission is to be careful not to overtrain, because it can knock you out of your workouts just as sure as a virus or an injury does. Keep the balance of exercise-diet-rest and recovery, and you'll do great! Focus on keeping anything off your diet that isn't important for nutrition. I allow myself 2 *cheat* meals a week, but then the rest of the meals are all calculated to move me toward my fitness objectives.
I think you're stoked, got your goal in front of you, and you're focused! That's key! Hold onto your goals, keep them right out there in front of you all the time, keep the balance, and you'll get there!! If you have some sore muscles, that's a good thing, because it means you're making progress! Just don't train so hard that you are sore for a week! Please keep us posted on your progress, ok?
With kindest regards, Donna E.
www.teklawgirl.biz
Topic: added new link section to my profile
As most of you probably figured out already I love collecting good research and links to helpful info. I've added a new link section on my profile. I'm sure it will keep getting bigger. My profile isn't spruced up yet so you have to copy and paste the links into your browser instead of just clicking on hyperlinks. I'm hoping to turn my profile into more of a homepage. Anyone else have favorite links they visit often that relate to fitness and exercise or nutrition?
Topic: I'm back!
Hey gang!
Does is seem like forever or is it just me?? This past week was just literally shot to he11. I went a whole week without being able to get to the gym and I am telling ya I felt it all over, mentally, physically, etc. But, it seemed that everyday I planned something, my life got in the way...HOWEVER...perisitance is the key and I got back there yesterday with Earl, it was his walk day so he was once again my personal trainer. I LOVE THAT!! Today he will be training too, so I can't have my pampering.... Oh well, I think I will live...I even got bruises on my shoulders and wrists from floor presses and my wraps...NOW THAT'S A SIGN OF A GOOD WORKOUT!!!
(man I sound sadistic don't I? )
Treadmill (change it up a little)
30 minutes, 1 3/4 mile. Got my heart rate up to 156, don't know how long I was in the "zone" but the incline was up to 7 and I was up to 3.5 mph...so there ya go.
Floor presses
45# x 3
64# x 3
75# x 3
85# x 3
95# x 3
100# x 1
Close grip floor lockouts
115# x 1
125# x 1
Flat DB bench press
15# x 6
20# x 6
25# x 6
30# x 6
35# x 4
BB press in the smith standing overhead
45# x 6
65# x 6
70# x 6
75# x 6
80# x 6
85# x 6
95# x 3
French cable press 50# 12
Push downs
50# x 12
70# x 12
90# x 6 x breakdown set
hanging leg raise
3 sets ~ last year I couldn't even hold myself up on these!
I love Earl helping me. (I only go heavy when he's there to spot me) I don't know the weight amounts he is putting on the bar, and I just do what I can until I can't lift. Then I am really excited when I see what he has written down. I had a great workout yesterday.
Back to the gym today to work the legs! Have a great one ya'll!
Val
Topic: RE: Thanks
Hi!
Welcome! I will have to jump over and read about your girls! I am Valerie, Earl's wife, and a lifter also.
I have been learning a lot about track through Earl and my kids. I never did anything with it school, and looking back I wished I did. I thought is was all about running, had I known there was a discus and shot to throw, I would have gotten invovled.
Like Earl said, our oldest has a God given talent and is built for it, but doesn't care for it. She is however weight training in PE right now and I am seeing a big spark of interest! I guess outlifting some of the guys did it! (she gets that from her mom! ) So I am hoping she really gets more involved. That will really help her self esteem a lot. My youngest is battling mono, which has been horrible for her. She's my athlete. Cheerleading, track, and very active in just about everything she can get her hands on and this benching is about to kill her. She tried to go back tumbling, and down we went again for another week. So, this year she isn't going to run track. I am wondering if she is going to be better for cheerleader tryouts come April.
At anyrate...jabbered on again....Forgive me! Welcome to the board, we will help you any way we can!
Hugs,
Valerie
Topic: RE: Sat. workout
Hahaha.. I just read that too! That is great. It is intimidating when you have a lot of new machines and equipment. Did they have any pictures or instructions on the equipment?
Dana just got a line of MedX Core Spinal Fitness System equiment in at the gym. The first time I saw it they looked like torture chairs and they come with not just a poster for directions but a full manual for each machine!! They were developed by physicians for rehab equipment and have a ton of adjustments. I don't think they were meant to be used by the average person or on your own. You can check out the system here if you are curious - http://www.corespinalfitness.com/system/index.php
The four way neck feels really weird at first. My favorite is the super stretch machine. I only tried it one time so far with Dana's help. If I went back to try it on my own I would be very lost.
buckeye john
on 2/5/05 1:24 pm - OH
on 2/5/05 1:24 pm - OH
Topic: RE: Sat. workout
Nice job. I read your gym story in your profile about all the new exercise equipment. It was funny when you said "I did not know whether to exercise on it or order a sandwich from it." Very funny
Topic: RE: I'M DOING IT DAILLY!!!!!!!
Mikee, Well, can you say OUCH!!!!!!! OK, I have finally came back down to earth. Still barely able to walk...so I decided I am just going to stick to the gym. Walking/jogging 3 mi, and then do the upper/lower body routine every other day. I think those classes would just kick my butt. So after I do this for a few months and get better in shape, will I start those classes. I am soooo glad I didn't pay the money and start out doing it. It would not have been a pretty picture here in the bailey household. the good news is I have lost 2.5 lbs since Sunday, so taht leaves only 8 lbs to go
Topic: RE: Sat. workout
Went to the gym today and worked out with my girlfriend again. Dana trained us and is going to take her and her husband on as regular clients.
Interval Workout:
Cardio Interval #1
----------------------------
10 min warm up cardio on cybex arc trainer
Stretches
Super Set #1 X 3
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Chest press using free motion but sitting on the stability ball facing out 25lbs (this was a little tricky with the balance and using your core)
supersetted with
Free motion Lat pull down remaining in squat postion with a twist 70lbs
Cardio Interval #2
--------------------------
5 min brisk walk on treadmill -incline5.0/ treadmill at 3.3 mph
Superset #2 X 3
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Deadlift with straight bar 40lbs
supersetted with
Cybex Row 60lbs
Superset #3 X 3
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Tricep Dips using flat bench
supersetted with
Incline Pushups using flat bench
Cardio Interval #3
-----------------
5 min on precor eliptical
Set 4 X 3
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Clean & Press (one fluid movement) : Dumbell Deadlift + Curl + Shoulder Press 40lbs (2 20's) - (skipped deadlift portion on last 2 sets because of knee pain)
This felt like a pretty light workout for me but it was good. I felt energized after.
I think I finally figured out why I have all the left knee pain after talking to Dana some more about it. I'm 99% positive that it isnt arthritis as much as an IT band issue. I probably have arthritis as well but the IT band is causing the majority of the pain. It's exactly in that lower outside spot of the knee. Dana said he will develop a plan with some exercises to help reduce that friction between the femur and IT band. I also went to the mall today a bought one of those microwaveable herbal hot/cold pillows. I used that on my knee and it felt really good.