Great progress! You da (wo)man!
Sorridere's Journey
- Thread starter sorridere
- Start date
It may be the way the machine is calibrated or the machine may have a few more pulleys, thereby making moving the weight much easier.
The problem with machines is that you really don't have an accurate way of determining exactly how much weight you're pulling/pushing.
On the lat pulldown machine at the gym I go to, I can only do 105 pounds on a lat pulldown. However, I can do 3x10 on pull ups and chin ups.
Well I made it through the past 2 weeks! I haven't had time to post on here b/c I used to do that at work and now that I'm unemployed my hubby thinks I should have all the time in the world to do everything... Anyhow, I did all of my workouts the week of T-giving except Thurs, so I thought I did pretty good. But by the time Monday rolled around my sinuses took over and I couldn't concentrate on anything and I was so worn down that just carring laundry upstairs was a chore, so I decided lifting was not the best thing for me. I have a really old exercise bike at home, so right now that is my only form of cardio b/c w/o me working, we can't afford for me to drive to town each day to workout at the Y.
Thanks for the encouragement guys!
I'm 5'6", Do you think I look heavier or lighter than 140? Be honest, you won't hurt my feelings!
ILM: I noticed this week when I used my weight machine at home that I couldn't hardly lift any weight compared to the numbers I was pulling at the Y. My machine at home has about 10 different pulleys the cords go through and the one at the Y only has 1 pulley, so that definitly has something to do with it.
Thanks for the encouragement guys!
I'm 5'6", Do you think I look heavier or lighter than 140? Be honest, you won't hurt my feelings!
ILM: I noticed this week when I used my weight machine at home that I couldn't hardly lift any weight compared to the numbers I was pulling at the Y. My machine at home has about 10 different pulleys the cords go through and the one at the Y only has 1 pulley, so that definitly has something to do with it.
Monday 12/08: Chest/Triceps/abs
Incline Barbell Press: 60x8, 60x6, 50x7
French Press: 15x10, 20x8, 20x8
Incline Flys: 2-15lb db x10x3
Cable Pressdowns: 60x10, 70x10, 80x10
Flat Barbell Press: 60x6x2
Flat Flys: 2-15lb db x10x3
Crunches: Hanging leg raise, bicycle, lying leg lifts
Cardio: Treadmil incline @1.0 running intervals for 10 min 7.0-5.8, incline @3.0 walking intervals for 10 min 4.5-4.0.
Today: Exercise bike at home. I think I might give my legs a break from the intervals and do steady state for 30-45 min while I watch tv! The only benefit of at home cardio for me
Incline Barbell Press: 60x8, 60x6, 50x7
French Press: 15x10, 20x8, 20x8
Incline Flys: 2-15lb db x10x3
Cable Pressdowns: 60x10, 70x10, 80x10
Flat Barbell Press: 60x6x2
Flat Flys: 2-15lb db x10x3
Crunches: Hanging leg raise, bicycle, lying leg lifts
Cardio: Treadmil incline @1.0 running intervals for 10 min 7.0-5.8, incline @3.0 walking intervals for 10 min 4.5-4.0.
Today: Exercise bike at home. I think I might give my legs a break from the intervals and do steady state for 30-45 min while I watch tv! The only benefit of at home cardio for me
Yeah, it all has to do with physics
The machines on the ladies' side of the gym I go to have a lot of pulleys. On most of the machines, I can put the pin at the bottom of the weight stack. But I know I'm not actually pulling that much weight.
Unfortunately, the women that don't know any better actually believe they are pulling that much weight. I hate to think of what would happen to them if they started using the machines on the other side where I train ...
Wednesday 12/10:
Morning Cardio on exercise bike at home 20 min of 1 min intervals
Evening Workout at home
Lat Pulldown: 60x10x3
Preacher Curls: 20x12, 0x14
Bent over rows: 4010, 40x12
Concentration Curls: 15x8x2
1 arm bent over rows: 20x10x2
Cable Curls: 30x10x2
Standing Calf Raise: 15x2
Cardio: 20 min of 1 min intervals on exercise bike
Thursday: 30 min steady state on exercise bike at home
Today: Leg Workout @ Y! Yea! my favorite!!!
Morning Cardio on exercise bike at home 20 min of 1 min intervals
Evening Workout at home
Lat Pulldown: 60x10x3
Preacher Curls: 20x12, 0x14
Bent over rows: 4010, 40x12
Concentration Curls: 15x8x2
1 arm bent over rows: 20x10x2
Cable Curls: 30x10x2
Standing Calf Raise: 15x2
Cardio: 20 min of 1 min intervals on exercise bike
Thursday: 30 min steady state on exercise bike at home
Today: Leg Workout @ Y! Yea! my favorite!!!
Friday 12/12: Legs/Shoulders
Squats: 90x8x2, 100x6, 105x5, 105x4
Stiff Legged Deadlifts: 90x8, 95x7, 100x6x2
Barbell Shoulder Press: 40x8x3
Lunges: 2-15lb db - stepping backwards 20, walking 20
Rear raises: 2-10lb db x8, x10
no cardio
There wasn't anyone in the weight room so I was able to move all of the benches out of the way and do walking lunges, of course I still had to turn around about 5 times, but it was a nice change from the regular lunges.
I was planning on lifting Monday at the Y, but we had below 0 temps Sunday night and the furnace in our rental house stopped working, somehow the dranage pipe froze and backed up and there was a lot of ice in the furnace and of course that made all the pipes in the basement freeze and crack. So needless to say we spent the entire day working on fixing all those problems. Then Tuesday I didn't workout b/c the weather was too bad to get to town and I was trying to catch up on everything I didn't get done Monday. Today I've got to workout. By Friday we're supposed to have 1/2in of ice on the ground so I'm not sure how I'm going to get my leg workout done. Now that all of my complaining is out of the way....I love winter!...as long as I don't have to go outside.
Squats: 90x8x2, 100x6, 105x5, 105x4
Stiff Legged Deadlifts: 90x8, 95x7, 100x6x2
Barbell Shoulder Press: 40x8x3
Lunges: 2-15lb db - stepping backwards 20, walking 20
Rear raises: 2-10lb db x8, x10
no cardio
There wasn't anyone in the weight room so I was able to move all of the benches out of the way and do walking lunges, of course I still had to turn around about 5 times, but it was a nice change from the regular lunges.
I was planning on lifting Monday at the Y, but we had below 0 temps Sunday night and the furnace in our rental house stopped working, somehow the dranage pipe froze and backed up and there was a lot of ice in the furnace and of course that made all the pipes in the basement freeze and crack. So needless to say we spent the entire day working on fixing all those problems. Then Tuesday I didn't workout b/c the weather was too bad to get to town and I was trying to catch up on everything I didn't get done Monday. Today I've got to workout. By Friday we're supposed to have 1/2in of ice on the ground so I'm not sure how I'm going to get my leg workout done. Now that all of my complaining is out of the way....I love winter!...as long as I don't have to go outside.
Even though I have been absent from here a lot in the past month, I have still been working out. I've been trying to decide what to do for workouts starting next week b/c my 12wk program will end today! I finally decided to purchase the NROL for women. A lot of people here have suggested it so untill I get it, I am going to do a basic total body workout 3 days a week that I found in Oxygen magazine. I will take pics and measure tommorrow to see what I accomplished in 12 weeks. I already know I made a lot of progress since I am down to a size 9 jeans from a size 13! Yea! I got 3 shirts for Christmas and they were all too big, and when I went through my dresser looking for something nice to wear everything I wanted to wear was too big too! And now I'm down to only 1 pair of jeans that fit. It's a nice problem to have, but my husband and I are really stingy when it comes to buying clothes so I rarely ever go shopping for myself. I keep telling myself that when I get the body I am wanting I will buy a new wardrobe, but I'm not sure I'll ever get to that point. I told myself that when I got to a size 9 that would be good enough. But when I look in the mirror, I still see a lot of flab and I want to see muscles, so I'll keep going....I like to push my body and see how far I can take it, I'm not the kind of person to just be content. I've already done what I thought was impossible(loosing 2 pant sizes in 2 months), now I'm exicited to see what else I can do! I can't wait until tomorrow to see how many inches I've lost! Leg workout this afternoon!
Here are the results from my 12 week program. I think it would have been better if I didn't have the holidays at the end of it b/c I gained a little at the end of the year.
October 18: 140lbs
Arms: 11.25
Chest: 34
Stomach: 35.75
Butt: 39.75
Legs: 23.75
Today January 3: 138lbs
Arms: 11
Chest: 34
Stomach: 31.75
Butt: 39.5
Legs: 23.25
Overall Loss: 2lbs
Arms: -.25
Chest: same
Stomach: -4
Butt: -.25
Legs: -.5
It doesn't really look like I lost much, but I am a lot stronger and I lost 2 pant sizes, and most of my fitted shirts are too big for me now. I'll try to post photos from Oct & today to see if you can tell a difference.
October 18: 140lbs
Arms: 11.25
Chest: 34
Stomach: 35.75
Butt: 39.75
Legs: 23.75
Today January 3: 138lbs
Arms: 11
Chest: 34
Stomach: 31.75
Butt: 39.5
Legs: 23.25
Overall Loss: 2lbs
Arms: -.25
Chest: same
Stomach: -4
Butt: -.25
Legs: -.5
It doesn't really look like I lost much, but I am a lot stronger and I lost 2 pant sizes, and most of my fitted shirts are too big for me now. I'll try to post photos from Oct & today to see if you can tell a difference.
Attachments
Friday 1/2 Workout: Leg/shoulders
Squats: 90x8, 100x8, 105x 5, 105x4
DB Shoulder Press: 2-10lb db x8, 15x20x2
Lunges: 2-15lb db x20x2
Side Lat raises: 2-10lb db x8x2
Stiff legged deadlifts: 90x8x3, 100x6
Cardio: I tried the eliptical again got through 6 min of 1 min intervals and my legs were dead so I stopped, not really enough to even count.
The Y was so busy Friday, I didn't get there until 3:45 so I knew it would be bad, I was hoping that since the kids were out of school it wouldn't be as bad, but since everyone was trying to loose weight for their new year resolutions it was packed. I had to ask this guy that looked like Vin Diesel if he was about done curling in the sqat rack so I could use it. I think it pissed him off.... so I hurried up and tried to get out of there as quickly as I could.
Squats: 90x8, 100x8, 105x 5, 105x4
DB Shoulder Press: 2-10lb db x8, 15x20x2
Lunges: 2-15lb db x20x2
Side Lat raises: 2-10lb db x8x2
Stiff legged deadlifts: 90x8x3, 100x6
Cardio: I tried the eliptical again got through 6 min of 1 min intervals and my legs were dead so I stopped, not really enough to even count.
The Y was so busy Friday, I didn't get there until 3:45 so I knew it would be bad, I was hoping that since the kids were out of school it wouldn't be as bad, but since everyone was trying to loose weight for their new year resolutions it was packed. I had to ask this guy that looked like Vin Diesel if he was about done curling in the sqat rack so I could use it. I think it pissed him off.... so I hurried up and tried to get out of there as quickly as I could.
Monday 1/5: Total Body Workout
Squats: 90x6, 100x6x3
Incline DB Press: 2-15lb db x8, 2-20x8, 2-25x7, 2-25x6
Bent Over Barbell Row: 40x8, 50x8, 55x7, 55x8
DB Shoulder Press: 2-10lb db x8, 2-15x8x3
Calf Raise: 3 sets of 15
Seated Incline Curl: 15x6, 15x8x2
Triceps Pushdown: 70x8, 90x8x3
Captian's chair leg raise: 3 sets of 10
Cardio: 30 min on eliptical set on random hills kept rpm @ 75-80 on levels 4,5,7
10 min of 1 min intervals on treadmil incline of 5.5 speed 4.0-4.5
5 min cool down on treadmil
I felt great after this workout! My whole body felt like it had been worked, but I was still able to move. After Friday's workout I could hardly walk Sat & Sun We'll see how I feel tomorrow... I spent a lot more time in the gym w/ this workout than I usually do, the weights took about 50min and 45min of cardio, but I loved it! The eliptical wasn't as challenging as I hoped it would be, I really couldn't tell when there were hills, I tried changing the levels around started at 4 for 10min upped it to 7 for 10min then lowered it to 5 for last 10min. I'm not sure how you're supposed to stand on the machine, I could feel my hams working more if I stood on the back of the pedal but my feet kept sliding forward b/c I kept picking my heel up to bring the step up.
Anyhow, I know I need to do more cardio and watch my food intake if I am going to see all this muscle I built up. I ate good today and I sat down last night and went through my clean food recipes and decided on meals for the week. I ordered Tosco Reno's Clean Diet Recipe book the other day w/ NROL so hopefully I can find some delicous ways to eat healthy in those.
Protien Shake I made today: 2 cups water, 1 scoop vanilla pp, 10 frozen strawberries, 1/4 serving pineapple chunks, 1 drop coconut flavoring. It was really good, it tasted tropical. I had to mix it up a lot in the blender which turned it all to foam and it was still all frothy over 2 hours later when I drank it. It tasted like it should have had some coconut rum in it.....
Squats: 90x6, 100x6x3
Incline DB Press: 2-15lb db x8, 2-20x8, 2-25x7, 2-25x6
Bent Over Barbell Row: 40x8, 50x8, 55x7, 55x8
DB Shoulder Press: 2-10lb db x8, 2-15x8x3
Calf Raise: 3 sets of 15
Seated Incline Curl: 15x6, 15x8x2
Triceps Pushdown: 70x8, 90x8x3
Captian's chair leg raise: 3 sets of 10
Cardio: 30 min on eliptical set on random hills kept rpm @ 75-80 on levels 4,5,7
10 min of 1 min intervals on treadmil incline of 5.5 speed 4.0-4.5
5 min cool down on treadmil
I felt great after this workout! My whole body felt like it had been worked, but I was still able to move. After Friday's workout I could hardly walk Sat & Sun
We'll see how I feel tomorrow... I spent a lot more time in the gym w/ this workout than I usually do, the weights took about 50min and 45min of cardio, but I loved it! The eliptical wasn't as challenging as I hoped it would be, I really couldn't tell when there were hills, I tried changing the levels around started at 4 for 10min upped it to 7 for 10min then lowered it to 5 for last 10min. I'm not sure how you're supposed to stand on the machine, I could feel my hams working more if I stood on the back of the pedal but my feet kept sliding forward b/c I kept picking my heel up to bring the step up. Anyhow, I know I need to do more cardio and watch my food intake if I am going to see all this muscle I built up. I ate good today and I sat down last night and went through my clean food recipes and decided on meals for the week. I ordered Tosco Reno's Clean Diet Recipe book the other day w/ NROL so hopefully I can find some delicous ways to eat healthy in those.
Protien Shake I made today: 2 cups water, 1 scoop vanilla pp, 10 frozen strawberries, 1/4 serving pineapple chunks, 1 drop coconut flavoring. It was really good, it tasted tropical. I had to mix it up a lot in the blender which turned it all to foam and it was still all frothy over 2 hours later when I drank it. It tasted like it should have had some coconut rum in it.....
1/6/09: Exercise bike @ home
20 min of 1 min intervals then 20 min steady state
1/7/09: Total body workout (supposed to do 10-12 reps at med weight, but I have a hard time not using heavier weights )
Deadlift: 90x8, 90x9x2
Flat Bench Fly: 2-15lb db x10x3
Lat Pulldown: 130x12x2, 130x10
Barbell Curl: 40x5x2, 40x3
Overhead Triceps Extension: 15x12, 20x10x2
Calf Raise-toes pointed in: 15x3
Side Lat Raise: 2-10lb dbx10x3
Bicycle Crunch: 25x3
Cardio: Treadmil for 45 min: incline at 1.0 - Ran 1 mi in 9:15, walked a few min, ran .5mi at same pace, walked a few min, then raised incline to 3.0 walked 1min intervals at 4.0-4.5 for 17min, then 4min cool down.
It had been so long since I ran at a steady state it felt great to just run a mile. I had more in me, but since I decided to do 45min of cardio, I thought I should walk a little before running farther. I haven't really researched cardio interval training, just what I've read some on here. Is doing intervals and steady state in the same workout damaging in anyway? I've read that you should only do intervals every other day and that you shouldn't do them the day before or after leg day. Is there any truth to that? I'm just looking for your opinion, since I haven't had time to look into it myself.
20 min of 1 min intervals then 20 min steady state
1/7/09: Total body workout (supposed to do 10-12 reps at med weight, but I have a hard time not using heavier weights
)Deadlift: 90x8, 90x9x2
Flat Bench Fly: 2-15lb db x10x3
Lat Pulldown: 130x12x2, 130x10
Barbell Curl: 40x5x2, 40x3
Overhead Triceps Extension: 15x12, 20x10x2
Calf Raise-toes pointed in: 15x3
Side Lat Raise: 2-10lb dbx10x3
Bicycle Crunch: 25x3
Cardio: Treadmil for 45 min: incline at 1.0 - Ran 1 mi in 9:15, walked a few min, ran .5mi at same pace, walked a few min, then raised incline to 3.0 walked 1min intervals at 4.0-4.5 for 17min, then 4min cool down.
It had been so long since I ran at a steady state it felt great to just run a mile. I had more in me, but since I decided to do 45min of cardio, I thought I should walk a little before running farther. I haven't really researched cardio interval training, just what I've read some on here. Is doing intervals and steady state in the same workout damaging in anyway? I've read that you should only do intervals every other day and that you shouldn't do them the day before or after leg day. Is there any truth to that? I'm just looking for your opinion, since I haven't had time to look into it myself.
Well....I was doing really well with my workouts and feeling great, then Thursday morning I woke up w/ a sore throat. I went ahead and did 30min steady state on the exercise bike hoping I would be feeling better to lift Friday. But of course I wasn't and the past 2 days I have been the worst. I decided it was best not to work out cause I have a headache, sore throat, stuffy and runny nose, cough, dizzyness and I am so exhasted b/c I wake up every couple of hours throughout the night. Just thought I'd let you all know that I feel like crap!
I HATE being sick!!!! I am about ready to go nuts not being able to work out! I have more energy today, but I am still stuffy and congested, my head feels like it's not attached, and my throat is really sore and I can barely talk. uggh.... At least this has given me some time to read NROL for Women. I've found the book to be suprisingly boring. I thought it was quite monotonous, it took him forever to say each point, and there were so many studies he sited for each point. I like the fact that he found all the studies and it wasn't just his opinon, but it felt more like I was reading a term paper in parts rather than a book. I guess I just like some humor to keep me interested. I've only got about 1/2 way through it so far, and it might be a little boring to me b/c I already know and agree w/ a lot of the info in the book and I don't need someone to argue why I should do it. I guess I was reading this book for a workout plan and since that is at the end, it is taking forever to get there... Anyhow enough of my ramblings, I want to get back in the gym!!!
I'm back! I still have my cold, but after a week of not working out I couldn't stand it anymore and went to the doc and got some meds. I started NROL yesterday. I recruited my younger sister to do it with me, and it was a lot more fun doing it with someone. I was very suprised by how hard the workout was! My sister is in a LOT better shape than I am, she has a lot of muscle and it is defined fairly well. Her body is almost what I want mine to look like, if she can do it, I know I can!
1/19/08 Workout: A
Everything was 2 sets of 15 except abs
Squats: 85lbs
Pushups: regular
Seated row: 70lbs, 85lbs
Step ups: 20lbs
Prone Jack Knife: 8,8,12
We were supposed to alternate the pushups and seated row and the step ups and prone jack knife, but the neither the cable machine or the row machine were available, then we forgot to alternate the step ups and abs. We figured it was ok for the 1st time doing it, since we were just trying to figure out what we were doing. We really liked the ab work so we did another set at 12 reps that we weren't supposed to do, but it felt good! By the time we got done, we were suprised by how fast it went, since we only did 5 exercises, but we were exhasted and we were not looking forward to walking up the steps from the locker room. Today my quads are hurting, but I feel good overall, and I think I'll do some pilates this afternoon to stretch my muscles out.
1/19/08 Workout: A
Everything was 2 sets of 15 except abs
Squats: 85lbs
Pushups: regular
Seated row: 70lbs, 85lbs
Step ups: 20lbs
Prone Jack Knife: 8,8,12
We were supposed to alternate the pushups and seated row and the step ups and prone jack knife, but the neither the cable machine or the row machine were available, then we forgot to alternate the step ups and abs. We figured it was ok for the 1st time doing it, since we were just trying to figure out what we were doing. We really liked the ab work so we did another set at 12 reps that we weren't supposed to do, but it felt good! By the time we got done, we were suprised by how fast it went, since we only did 5 exercises, but we were exhasted and we were not looking forward to walking up the steps from the locker room. Today my quads are hurting, but I feel good overall, and I think I'll do some pilates this afternoon to stretch my muscles out.
Today's workout: B
Deadlifts: 85x15x2
Alternating:
Lat Pull down: 140x15, 150x15
Shoulder Press: 2-10lb dbx15x2
Alternating:
Ball Crunches: 15
Lunges: 2-10lb dbx15 per leg x2
I've really liked how fast NROL is so far. We get done in less than half an hour, but my legs are always tired by the end, and I can always feel it the next day. So far I really haven't done any cardio, I'm not sure if I should or not. I want to gain muscles, but I'm afraid if I stop doing cardio I'll get fat! I've really been watching my food intake lately, and I know that makes a difference.
Deadlifts: 85x15x2
Alternating:
Lat Pull down: 140x15, 150x15
Shoulder Press: 2-10lb dbx15x2
Alternating:
Ball Crunches: 15
Lunges: 2-10lb dbx15 per leg x2
I've really liked how fast NROL is so far. We get done in less than half an hour, but my legs are always tired by the end, and I can always feel it the next day. So far I really haven't done any cardio, I'm not sure if I should or not. I want to gain muscles, but I'm afraid if I stop doing cardio I'll get fat! I've really been watching my food intake lately, and I know that makes a difference.
Is doing cardio 2-3 times per week on my days off ok? or is doing any counterproductive? In the NROL for Women book they say you can do a kickboxing class on your day off, but don't suggest getting on the treadmil. I enjoy running though and it took me a long time to build up to running 2 miles at once and I don't want to start over again.
AHHHHHH!!!!! You used the word bulk! That is like the worst word for a woman! j/k!
I've never understood how women think they are going to turn into the Hulk. Yes, I am wanting to do a clean bulk, I've never done something like this before so I've got a lot of questions. Exspecially about cardio, when, how much, what kind, if ever? I understand the nutrition part, and I'm giving NROL a try, so far so good.
The hardest part is the fear of gaining the weight back if I stop or slow down. The fear is what is keeping me eating healthy plus I agree w/ the saying that nothing tastes as good as being healthy. (except I change the word healthy to fitting into a size smaller pants)