exercise program

[itsjoyful]

have been reading a lot about exercise/ weight training, and have come to the conclusion that i need to do some weight training. i have some fear because by nature i am muscle dense. i can weight 125, and be in a size 4. here is one of the reasons i am going to start weight training:
(from runner's magazine)
"Dramatic proof comes from a recent study at West Virginia University, where two groups of subjects were put on highly restricted diets. One group followed a strength-training program, while the other did aerobic exercise.
after 12 weeks, both groups had lost a similar amount of weight, but the aerobic exercisers lost some muscle in the bargain. Consequently their resting metabolic rates also declined. in contrast, the strength-trained subjects lost no muscle, and were able to maintain their resting metabolic rate throughout the study period."
i think it's worth a try. so i will start today.
questions to anyone who knows:
what's the best way NOT to bulk up. my muscles are large under the layer of fat, i don't want to get any bigger in arms or thighs.?
do i alternate days of running/strength training?
what amount of time am i to train?
i'm sure there will be more, but for now, i am off to the work out room.
thanks
brenda

[itsjoyful]

alright.... i did it. now i don't feel as "muscle bound" as i thought i was. here goes....
shoulder press sets: 3
reps: 20
weight: 10 lbs

leg extensions sets: 3
reps: 20
weight: 20 lbs


chest press sets: 3
reps: 20
weight: 10 lbs


leg curl sets: 3
reps: 20
weight: 10 lbs


dumbbell curl sets: 3
(free weights) reps: 20
weight: 10 lbs

tricep pull sets: 3
reps: 20
weight: 20 lbs

calf lift sets: 3
reps: 20
weight: 100 lbs


arm curl sets: 3
reps: 10
weight: 10 lbs


ab crunches sets: 3
reps: 8

ab crunches sets: 3
(legs up) reps: 8
i feel really good tonight, i figured it was better to start small and increase instead of over doing it the first day.
anyone know how often i should strength train/ run? everyday or what?
thanks
brenda

[itsjoyful]

still not sure how and when, but i had the time today, so this is what i did.
4 mile on the treadmill.(45 min) includes warm up and cool down
sets reps weight
shoulder press 3 20 10
leg extension 3 20 20
chest press 3 20 10
leg curl 3 20 10
dumbell curl 2 10 10
tricep pull down 3 20 20
calf lift 3 20 90
arm curl 2 10 10
abs(crunches) 3 10
abs (crunches, legs up) 3 10

feeling great.
brenda

[Natrushka]

Hey there Brenda, good to see you keeping one of these :) I'm sure Dan or Fern will be along shortly with some of the information you're looking for, until then I'll suggest that you take two days off between working each muscle group. Your muscles need 48 hours to recover after a workout; it's best to work one area then the next day forcus on a different one. It's also a good idea to eat some protein within 45 minutes of working out (afteward). A protein shake or a hard boiled egg.

Cheers,
Nat

[itsjoyful]

hey nat - thanks for the information :) starting a strength training program had a lot to do with YOUR example and your advise. thanks!
i really don't know what to do. some articles say 24 hours, some say48, and then you hear of people working it everyday. if i'm waiting a day between then should i be doing more when i'm working that group? and i can't really do that many crunches (thought i could ;) ) so it would be like a 45 second work out. plus, where does running fit in to all of this?
i really am grateful for your input, and i seem to express this by more questions, go figure!
brenda

[doreen T]

I'm just embarking on a strength/fitness program too.. :) .. so I've been doing some searches through the Exercise & CKD forum. Our very own Trainderdan has posted some great info about getting started, and also his recommendations for resting muscle groups between workouts, alternating cardio & weights, etc Strength Training Tips (http://forum.lowcarber.org/showthread.php?s=&threadid=15839) article

post by Trainerdan (http://forum.lowcarber.org/showthread.php?s=&postid=166240#post166240) explaining the need for 48 - 72 hrs between exercising muscle groups in order for complete recovery, and to prevent injury.

Workout Schedule (http://forum.lowcarber.org/showthread.php?s=&threadid=17937[/url) suggestions for setting up a personal programMaybe there's something helpful for you, I know I'm finding them useful for getting me started on the right foot (or left foot, whatever :D)

Keep up the great start!

Doreen

[Natrushka]

Originally posted by itsjoyful
if i'm waiting a day between then should i be doing more when i'm working that group? and i can't really do that many crunches (thought i could ;) ) so it would be like a 45 second work out. plus, where does running fit in to all of this?

Take a look at those links Doreen provided, they're great. Also, check out Fern's post about A.M. Cardio on an empty stomach (http://forum.lowcarber.org/showthread.php?s=&threadid=21258) for info on when to do that running. Obviously the morning on an empty stomach is best ;) but if you cant right after working the muscles is good too (as you've depleted glycogen stores).

I've found that by limiting my workouts to every 3 days I can focus much more on what I'm doing when I do do it. With crunches as with all exercises form is more important than quantity. I was going my crunches way too fast and not feeling it, by focusing on the muscles, tightening them and then doing the exercise I found a huge difference. Rest between sets for as much as 2 minutes. I typically do my set of crunches, rest then do a set of reverse crunches, then rest, then do a second set of crunches. It will take longer than 45 seconds this way and you will definitely feel it :)

HTH
Nat

[itsjoyful]

i hope ya'll know how much you are appreciated and respected. i could not be doing this woe if i didn't have ya'll.
i read (& printed) the links you gave me.
i'm taking the day off to make a work out schedule. think i might look into a kickboxing class?!
brenda

[fern2340]

Originally posted by itsjoyful
think i might look into a kickboxing class?!
brenda

I took one of these a few years ago and loved it although I tried a Tae-Bo tape and did not like it! go figure!!! The class was fun though and quite a workout!
Do and Nat provided you with all GREAT info. Just wanted to jump in so you didn't think I was ignoring your journal.... I haven't been on the computer much lately! :( Just wanted to stress to give your muscles at least 48 hrs of rest before working them again! If you feel comfy lifting all muscles in one day, be sure to take the full 48 hrs or you could maybe think of splitting into muscle groups: one day chest and back, one day arms and shoulders, one day legs. Experiment and see what works for you!

Best of luck--you're doing GREAT so far!!!
Linda

[itsjoyful]

today, i did not wake up early as planned, but i got S & J to school, came home, put a movie in for M (marykate & ashley) and did 40 min. on the treadmill. i am going to try to do weights tonight or this evening when the girls go to their dad's for the night. i think i'm going to do it all since time is such a big issue.
p.s. - i keep gaining, but i look better. i'm going to ditch the scale, i hate that stupid thing.

fern - thanks for looking. kickboxing really appeals to me because i think there is a self defense/ confidence thing going on there. the only problem is cost right now. i'm going to research more.
question :) why the 48 hr. wait? everyone keeps saying rest, but not qualifying the statement. just curious.
thanks again. i need all the support i can get.
bren

[itsjoyful]

so, i rollerbladed for about 45 min. took the really long way to pick up J. oh, yea this was pushing the stroller, too.
walked 1 1/2 miles to pick up S.
did full weights, too. as follows:
shoulder press:...sets: 2 reps: 20 weight: 10
............................sets: 1 reps: 15 weight: 20
leg extension: sets: 2 reps: 20 weight: 20
.............................sets: 1 reps: 15 weight: 30
chest press:......... " 2 " 20 " : 10
.......................................1 .............20............20
leg curl............................2..............20............10
........................................1.............15............20
dumbell curl.....................3...............10...........10
tricep pull........................2..............20.............20
.........................................1..............15...........30
calf lift.............................3..............20..........100
arm lift (dumbells) 3 20 10
lat pull down ..................3.............20.............30
abs(crunches).................3.............10.............
feeling tired today, a bit of an upset stomach, so maybe i'll rest today.
brenda

[Natrushka]

Originally posted by itsjoyful
why the 48 hr. wait? everyone keeps saying rest, but not qualifying the statement.

Voila :)

Not providing your muscles with enough rest will often prevent you from making improvements. Training the wrong muscle groups on consecutive days will also counteract your good results. Doing too many sets and exercises per muscle group will also cause overtraining.

Remember that weightlifting, produces tissue microtrauma, those tiny tears in the muscles that temporarily decrease strength and cause varying degrees of muscle soreness. It is absolutely necessary to provide ample rest time between successive training sessions. Muscles generally require about 48 hours for the resting and rebuilding process before you work them again .

Remember: always allow your muscles a chance to grow, especially when you are feeling overtrained. If needed, give yourself an extra day off to grow. Never feel guilty about skipping a workout . That extra rest could be exactly what your body needs.

Thanks for asking, Brenda, I found some great links with this one :)

Nat

[itsjoyful]

WOW Nat -
that is EXACTLY what i needed to hear. i think my inpatients is being tested, but that's not a bad thing. once again, i must add....you rock
a million thank you's.
bren

[doreen T]

Hey Brenda,

You kinda rock yerself .. I just love your new signature quotation --- "do one thing every day that scares you."
- anonymous

Thanks for inspiring me today :)

Doreen

[Natrushka]

Originally posted by doreen T
You kinda rock yerself .. I just love your new signature quotation --- "do one thing every day that scares you."
- anonymous

This reminds me of that "Wear Sunscreen" song/poem :) (which I do of course)

We all rock, dammit!

Nat

[itsjoyful]

no, no no, ya'll are bigger rockers, but enough said. nat- what's the sunscreen poem?
i did not have any structured workout today. walked 1 1/2 miles to pick up J & S, 4 trips to the laundry room, general cleaning. will cardio tomorrow then weights on Saturday.
brenda

[Natrushka]

The poem would be too long to list in its entirety, but here's a snippet and a link (http://www.maxpages.com/brissy21/A_Cool_Song) :

Do one thing every day that scares you.
Sing
Don't be reckless with other people's hearts. Don't put up with people who are reckless with yours.
Floss.
Don't waste time on jealousy. Sometimes you're ahead, sometimes you're behind. The race is long and, in the end, it's only with yourself.
Remember compliments you receive. Forget the insults. If you succeed in doing this, tell me how.
Keep your old love letters.
Throw away your old bank statements.
Stretch.
Don't feel guilty if you don't know what you want to do with your life. The most interesting people I know didn't know at 22 what they wanted to do with their lives. Some of the most interesting 40-year-olds I know still don't.
Get plenty of calcium. Be kind to your knees. You'll miss them when they're gone.
Maybe you'll marry, maybe you won't. Maybe you'll have children, maybe you won't. Maybe you'll divorce at 40, maybe you'll dance the funky chicken on your 75th wedding anniversary. Whatever you do, don't congratulate yourself too much, or berate yourself either.
Your choices are half change. So are everybody else's.
Enjoy your body. Use it every way you can. Don't be afraid of it or of what other people think of it. It's the greatest instrument you'll ever own.
Dance, even if you have nowhere to do it but your living room.
Read the directions, even if you don't follow them.
Do not read beauty magazines. They will only make you feel ugly.
Get to know your parents. You never know when they'll be gone for good.
Be nice to your siblings. They're your best link to your past and the people most likely to stick with you in the future.
Understand that friends come and go, but with a precious few you should hold on to.

Nat

[itsjoyful]

today i ran for 4 miles, and was quite amazed at how much easier it is getting. i was hoping that i could go longer, but M was bored and hungry.
my abs have been a bit sore, i used bf's abdoer or something like that on wednesday. can't wait to do it again, i love that i "feel the burn".
brenda

[itsjoyful]

well, i took all my workout clothes with me, but did not even have time to run. the hotel had a workout room and everything. so, i took some time off. took tues. off too, but got back on the treadmill yesterday. the treadmill helps my mood, for some reason, i can work on my problems better when i'm running. maybe because i'm running (away from problems) but solving them at the same time. who knows, it works for me.
weight training:

shoulder press: 1x20~10lbs, 1x15~20, 1x10~30.
leg extensions: 1x20~20lbs, 1x15~30, 1x10~40.
chest press: 1x20~10lbs, 1x20~20, 1x20~30
leg curl: 1x20~15lbs, 1x15~15, 1x10~20
dumbell curl: 3x20~10lbs
tricep pull-down:2x20~20lbs,1x15~30
calf lift: 3x20~100
arm curl: 3x20~10 lbs, each
lat pull down: 3x20~30lbs.
didn't do abs, but will do them today.
brenda.
p.s. fern, dan or nat - i'm interested in the iday of hiit, but if i'm working towards decreasing my time in races, is this for me? just thought i'd ask ya'll first. thanks
b

[Natrushka]

Originally posted by itsjoyful
i'm interested in the iday of hiit, but if i'm working towards decreasing my time in races, is this for me?

Bren, I think HIIT is the best thing going in terms of aerobic activity:

interval training contributes greatly to your aerobic performance, and has also been found to improve the neurological pathways your body uses for recruiting muscle fibers.

Exercise has two functions: one is to trigger metabolic adaptation, and the other is to do mechanical work. Both expend a lot of energy, and if you want to burn a lot of fat, you want to take advantage of both. The short-duration, high intensity stuff triggers adaptation (muscle gain, enzyme changes, cellular reorganization, lactate tolerance, cardiovascular improvement). You burn fat afterward in order to replace muscle glycogen. The longer duration, lower intensity aerobic activity (breathing deeply but still "conversational") allows you to create an energy demand that burns fat then and there. If you include both types, without overtraining, you're going to lose fat fast.

It's only been 2 days of HIIT for me thus far, Brenda, but Wow do you ever feel then and later that day.

Nat

[itsjoyful]

nat - you are so fast!!!
i get that, and during my running i do 6 & 7 mph sprints, but if my "goal" is to work on my time (increasing my mph) for significant distances (10 - 12k) then what's my approach? i don't want to not burn fat, but i'm wondering if i can distance train and burn quantities of fat at the same time.
bren..........
ya' know what, i just re-read your reply, and i really think you did answer the question. i'm so distracted lately, that it's taking me twice as long to process information. bear with me. and thanks again ;)

[Natrushka]

Originally posted by itsjoyful
i'm wondering if i can distance train and burn quantities of fat at the same time.

ya' know what, i just re-read your reply, and i really think you did answer the question. i'm so distracted lately, that it's taking me twice as long to process information. bear with me. and thanks again ;)

*lol* No problemo, Brenda. We've all been there, I call them my blonde days.

To answer your first question, I'd say 'no' assuming 'distance training' involves distance running in preparation. You'll improve your aerobic capacity, heart rate, lung capacity etc, but burning fat is done best by weight training and HIIT. Extensive aerobic conditioning is actually bad for you (negatively impacts your immune system and causes you to lose LBM)

Nat

[itsjoyful]

thursday was a down day, didn't do any activity other than the regular running around/after (girls).
friday, i did get off my butt and run for 40 min. did some slow and some fast. what i really need is a program specifically for me to include distance training and strength training. sometimes i feel like i'm just wingin' it. that's not such a bad thing though, since i always feel better after.
today, i will run and strength train. the girls are with their dad, so i have a lot of time.
brenda
nat - i dyed my hair more red today, so now what should i call them? ;)

[Natrushka]

Originally posted by itsjoyful
nat - i dyed my hair more red today, so now what should i call them? ;)

*lol* "Lucky"

I've tried dying my hair red, by about 5 days later I look like a red head who dyed her hair blonde, it just washes out. My hair holds nothing. :(

There's an article in Muscle Media magazine (december issue) about HIIT; "Guerrila Cardio 2" quite interesting and very intense and it speaks specifically about 3 different types of cardio and how to go about trying this routine with them, running is one of them. You might be interested.

Nat

[itsjoyful]

i too, have that problem, but i'm hopeful this time.
thank you for the info on the mag. article. i will research tomorrow.
today, i did strength graining. i must admit, i am starting to get CUT. not in a major way, but i'm happy with the results. makes me want to do it every day even though i realize it's counter productive. so today:

same as the previous days, only did this ab thing that was pretty cool. you balance on your thighs on this "stand" and bend at the waist all the way down, then cross your arms, and pull yourself up. quite a work out and it eliminates the problem i have with getting a sore neck with crunches. also there is a "stand" you rest your elbows on with a back support and pull your legs up. i did that too, but it was harder.
feeling good, going out to dinner now.
brenda

[itsjoyful]

sunday - took a day of rest. bf was sick, so i did a lot of computer research and reading. protein power is my new bible and the eades are my new best friends. i should change my plan in the profile!
ran today for 50 min. (4.3 miles) have to admit my abs are still a bit tight from sat. work out.
nat - i wet to muscle media on line and that article is not online, but went looking around and discovered that bfl and distance/time training are difficult and/or impossible to do at the same time.
i fear not running so much. i'm afraid i'll get lazy. strength training is amazing, though. i've never felt so powerful.
well, off to get the girls
brenda

[itsjoyful]

did strength training today. did it on an empty stomach (except for 1 cup coffee), and it was a bit harder than most days. here goes:
shoulder press: 1setx20repsx10lbs, 1x15x20, 1x20x30
leg extensions: 1x20x20,1x15x30,1x10x40
chest press: 1x20x20,1x15x30,1x10x40
leg curl 1x20x15,1x15x20,1x10x25
dumbell curl 3x20x10
tricep pull down: (could not finish thest) 3x20x20
calf lift: 3x20x90
arm cur:l 3x20x10
abs: 3x8 standing 3x20, bending forward
lat pull: 3x20x30
feeling pretty good, rollerbladed to get the girls
brenda

[Trainerdan]

itsjoyful,

Using HIIT (intervals/speed work) is reccomended if you are trying to increase your race time. Limit it to once day per week, since you are also trying to increase your distance at the same time.

I coached runners (marathoners) for 3 years, having been one myself in a previous version of myself. Let me see if I can dig up my link to the advanced program I used for my runners ....

OK. I checked and I don't have it on the site. Just the walking program and the 5K program ... But I have the full program on my hard drive.

If you want it, I could e-mail it to you. PM your e-mail info to me.

I would post it all up here, but it is formatted with tables and they don't copy over well here. :)

[itsjoyful]

thank you dan. i did pm you for the file. i appreciate your helping me out.

today i ran for 3 miles. i ran on an almost empty stomach, 1oz cheese about 2 hr. prior. i think my problem is that i waited till 1 p.m. and just didn't have enough energy. taking tomorrow off for a feast that will satisfy for a year, then starting project 2.
bren

[itsjoyful]

ate and laid in bed. does that count for anything? well, i took Thursday off.
11/23
strength training.
did regular work out. was a bit strenuous. i really have a harder time working out w/o eating beforehand.
i am going to try to get the hycroxycut this weekend and see if it makes a difference.
i'm getting a bit frustrated because my body is staying at the same weight and size. it's very familiar with it's current status and does not want to budge. i am doing the project 2 to try and make a difference.
brenda

[itsjoyful]

11/24, took the day off (again) but quality time with the bf is better than any workout, any day.
11/25, ran for 2 miles with interval sprints. no energy. i know the stillman days are killing me energy wise, and i'm not quite sure what to do about it. i just didn't have the endurance to run.
11/26, strength training. did this later in the day, so i had more energy. i brought the girls with me and they made me so mad, i used the energy to push the weights. worked!

shoulder press: 1x20x10, 1x15x20, 1x20x30
leg extensions: 1x20x20,1x15x30,1x10x40
chest press: 1x20x20,1x15x30,1x10x40
leg curl 1x20x15,1x15x20,1x10x25
dumbell curl 3x20x10

****tricep pull down: 3x20x20 i have a really hard time finishing these. any advise?*****

calf lift: 3x20x90
arm cur:l 3x20x10
abs: 10 standing 5x20, bending forward ******anyone know what this is called? you lean down on an apparatus and cross your arms, then pull your upper body up by using your ab muscles.**********

lat pull: 3x20x30

felt really good. running tomorrow!
brenda

[Natrushka]

Bren, why not make Stillman days your lifting days? You've certainly got the right amount of protein coming in to speed things along.

Have you tried any other exercises in place of the tricep pull downs? I read that some people have problems with them because relatively speaking they have longer bones; the motions dont work the triceps as much as they are working other areas. Here's a plethora of tricep movements you can do: http://www.exrx.net/Lists/ExList/ArmWt.html

Nat

[fern2340]

Originally posted by itsjoyful

abs: 10 standing 5x20, bending forward ******anyone know what this is called? you lean down on an apparatus and cross your arms, then pull your upper body up by using your ab muscles.**********


Yep, sounds like back extensions to me. I do them holding a 10 lb weight for three sets of ten on my chest/back days.

[itsjoyful]

fern

thanks for the answer, and for taking time when you are so busy and feeling sick too. :(
of course, i can't let you off the hook so fast though. does that mean it's not really an ab workout? i'll research a bit tomorrow, but thought i'd throw it out there.
thanks

nat - i did do weights on stillman day. it's just i am so freaking low on calories compared to my regular eating days, that it's becoming significant. i need to find a happy medium. thanks, also re: tricep pull down. because of you, i actually have that web site on my favourites. my current workout is still pretty challenging, but when i'm ready to change, i know where to go.

did run 3 miles today, and to say the least it sucked. i've got no energy for endurance lately.

due to all the threads and posts regarding hydroxycut, i went out today to get some. i also looked at some eca stack. i sat there reading the label, ingredients, and directions, and something hit me.
i don't need a quick fix. adding caffeine to my day is really not necessary.
i want to choose to be healthy because i'm healthy, not because i'm using stimulants. (also didn't want to spend the 40 bucks.) i haven't had coffee in a few days, have gone through the withdrawals, and don't want to detox from pills too.
i'm really proud of myself because i tend to be a follower and believer, and today, i made a choice for me.
************and in no way is this a dis on anyone who chooses to take these.****************
i am in no way making a judgement. if by any means i have offended, i apologize now, and please let me know so i can learn from it.
well, that's it for now, no workout tomorrow!
brenda

[Natrushka]

Originally posted by itsjoyful
i'm really proud of myself because i tend to be a follower and believer, and today, i made a choice for me.

That is ultimately what this is all about, Bren. Finding out what works for you and making choices based on what is best for you :)

You're doing great. :thup:

Nat

[fern2340]

Originally posted by itsjoyful
fern

thanks for the answer, and for taking time when you are so busy and feeling sick too. :(
of course, i can't let you off the hook so fast though. does that mean it's not really an ab workout? i'll research a bit tomorrow, but thought i'd throw it out there.
thanks

No problem Brenda, I'm feeling a bit better...trying to catch up on sleep and get rid of this cold.

Back extensions do work your abs indirectly but are also great for the butt and legs.

:)

[Trainerdan]

and in no way is this a dis on anyone who chooses to take these.

Thaaaaaaat's right. Go ahead. Pass judgement on all of us ECA junkies .... :p

"Hello, my name is Dan, and I am a stimulant addict. I have a problem,"

Just teasing you back. The choice to use stimulant based products in a very individual one, and you have made a very well-thought out decision based on the facts.

It's true that there is withdrawl from long-term ECA use. But for some, the benefits outweigh the consequenses. I only use them steady for 4 to 8 weeks at a time, when I am leaning out.

Inevitably, I get the "crash" after I come off, which usually takes about a day or two of resting to allow my body to adjust. Since I am usually leaning out for a vacation or such, the rest days usually fall on the first few days of a vacation so it's OK for me to be lazy then. :cool:

You're doing great with your program ... Keep it up!!

-- dan

[Trainerdan]

Fern is correct about the back extensions ... to make it an ab exercise, turn flip yourself over in that same device (back extension bench AKA hyperextension as some refer to it, which is actually incorrect terminology ...)

So now you are doing an crunch. It's a bit tricky, so be sure to go "out" only until you fel your back staighten out ... then come back up and crunch.

If you can viualize the motion, it's the exact OPPOSITE of what you have been doing for your back.

If you are confused by this post, don't attempt the exercise. And you should know that I am on a stimulant right now, and just completed my AM cardio, and I haven't eaten yet ... so I may be unclear.

[itsjoyful]

first of all, ....love you guys. i hope you know i would not be as motivated to be doing what i'm doing without the support and advice of ya'll. big thanks. the support is overwhelming, but greatly needed.
on to workout....(on empty stomach, except for 1 cup coffee) and 2 grams glutamine.

shoulder press 1.20x10, 1x15x20, 1x10x30, 1x5x40 !!!!!!
leg extension 1x20x20, 1x15x30, 1x10x40, 1x5x50!!!!!!!
chest press 1x20x20, 1x15x30,1x10x40, 1x15x50!!!!!!!
leg curl 1x20x15, 1x15x20, 1x10x25, 1x5x30
dumbell curl 3x10x10
tricep pull-down 3x20x10
calf-lift 3x20x90
arm curl 3x20x10
abs(standing aparatus) 3x10
abs (on back extension w/ 5lbs. weight) 3x20x5
lat pull 3x20x30
back extension 3x20x5lbs.

finished workout with 4 grams of glutamine. energy was great today. i could see my muscles moving when i looked in the mirror doing the dumbell curls. WOW!!
running tomorrow!
brenda

added some new things, for variety. took

[itsjoyful]

did efx machine today for 45 min, 4.23 miles. did major glute work! felt great.
brenda

[itsjoyful]

12.1
took the day off. abs still hurting from the other day.

12.2

strength training.
shoulder press 20x20lbs, 12x30, 8x30, 7x30 very hard today!!!
leg extension 20x30lbs, 15x40,10x50,5x60
chest press 20x20, 15x30, 10x40, 5x50
leg curl 20x15,15x20,10x25,5x30
dumbell curl 3 sets, 20 reps, 10lbs.
tricep pulldown 3x20x10lbs
calf lift 3x90lbs
arm curl 3sets, 20 reps, 10 lbs.
abs (standing aparatus) 3 sets of 10 ouch.
abs (back extension, forward w/ 5lbs.) 3 sets of 10 w/ 5lbs. killed me!!!!!!!!!!
lat pull 2x20x30, 1x15x40
back extensions 3x20x5 lbs.

don't know what they are called, but the muscles in my stomach, along the outside, (i think they are the obliques, but not sure) are KILLING me. that extra 5 lbs makes a huge difference.
till tomorrow
brenda

[itsjoyful]

12/3
ran for 35 min/3.? miles. no endurance. it's so funny how it changes everyday.

12/4
i will rollerblade to get the girls today. my mood is horrible so i'm hopeful that i will better my mood with activity, even though the only thing i want to do is crawl in bed.
regards,
brenda

[missydog]

Brenda,

I've just discovered your gym log and I'm so impressed with your workouts! Keep up the great work. And thanks again for the encouragement you posted in my journal the other day.

Missydog

[itsjoyful]

12.5
it was so cold in the work out room this morning, i did 10 min on the efx machine just to warm up. so, that counts! 1 mile down!

shoulder press 20x20lbs, 10x30, 5x40
leg extension 20x30lbs, 13x40, 8x50
chest press 20x20, 15x30, 10x40, 5x50
leg curl 20x15,15x20,10x25,5x30
dumbell curl 3 sets, 20 reps, 10lbs.
tricep pulldown 3x20x10lbs
calf lift 3x90lbs
arm curl 3sets, 20 reps, 10 lbs.
abs (standing aparatus) 3 sets of 10 these are getting easier!.
abs (back extension, forward w/ 5lbs.) 3 sets of 10 w/ 5lbs. not too bad today,
lat pull 1x20x20, 1x15x30, 1x10x40
back extensions 3x20x5 lbs. since i worked out in the morning w/ just 1 cup of coffee in the gut, i got VERY dizzzzzzzy :spin: doing these. at one point i thought i was going to faint~! not good. lesson learned.

feeling better right now.
regards,
brenda

hey missydog - thanks for the post! i definitely makes a difference when you know someone is watching, eh ;) !

[itsjoyful]

took lots of days off lately. my activities are in my lc project v2. strength training has been fine.

i'm noticing a lot of joint pain in my left wrist, and now my right knee (opposed to the reoccurring left knee problem).

was supposed to run today, but took a 2 hour nap instead. i think this season is creeping up on me. i wake up feeling blessed for my life, then by noon, not liking much. running really used to help with all of this, now i can't even get on the treadmill.

tomorrow i will try again.
regards,
brenda

[itsjoyful]

Always the beginner.....

Started BFL workout today.
Mistake #1 ~ I didn't do a practice yesterday to decide which weights to use. Worked out o.k. but should have prepared better.
UBWO ~ 52 min.
Not sure how much detail to post since I am keeping a paper record. I don't want to overburden myself then give up because it's too much work.
Workout was great. Very proud of myself for getting up very early and doing it.
Brenda

[fern2340]

Yeah Brenda!!!
You're back! I look forward to reading about your progress!

Linda

[itsjoyful]

Did HIIT today. Working out first thing in the morning is a challenge, but a very satisfying one. Need to work out the kinks, I definitely thought I was better than I am. I think I hit an 11 (if that is possible). Made my notes and next time should be better.

Arms are a wee bit sore from UBWO yesterday, but wow, does it feel good to feel the burn.

Until tomorrow!
Regards,
Brenda

p.s. ~ Linda... I replied in your journal, but again, thank you for helping me get out of the rut.

11 days to bay to breakers, I really hope I run the whole course this year. Smashmouth is the live entertainment at the finish line this year, so it should be fun in a goofy kind of way :)

[Natrushka]

Brenda! It's great to see you back! I had no idea you were BFLing, what a pleasant surprise. I must go check to see if your journal is up n running :)

Nat

[itsjoyful]

c1w1d3

UBWO

again...i failed to "test" the exercises, and totally went to a 10 on the second set of lunges. i forgot to add the weights together :rolleyes: .
crunches were not that bad. is there something else i should be doing besides just regular crunches? i shall research!
triceps are burning so bad today from monday. feels pretty good to feel the burn.

Natty~thanks for coming by. :) your journals are so full, and you are so helpful and inspiring to so many.

regards,
brenda

[itsjoyful]

c1w1d4

HIIT. What a great run. I love the 20-min. idea, it keeps boredom from occurring and I can do it before I have to take care of the girls. I adjusted my speed today so as not to overdo it and not be able to finish and it worked out great. I set my speed a bit slower than I normally do because of a slight soreness form LBWO yesterday.
Arms are doing much better and I will be ready for UBWO tomorrow.
I am beginning to feel pride for doing this. Rick is too and he's so supportive. Not to quote Martha or anything, but "it's a good thing."
Regards,
Brenda

[itsjoyful]

Friday.
UBWO.
struggled a bit with this today. my arms were not sore, but they were a bit weak. also, sophie came in around 3 a.m. w/ bad dreams so from then till 6, i didn't really sleep. she kept twitching and it kept me up.
needless to say, i'm tired, but feeling proud. i am the one who got my ass out of bed this morning and did the workout.
i'm really working on my form and making sure i hold the weight at specific times.
tomorrow, hiit then mother's day off!!! ...and in the mornin', i'm makin' waffles!
(will run on sunday to prepare for bay to breakers)
regards,
bren

[itsjoyful]

HIIT.

what a run. wanted to start by 7 a.m., but 7:45 was what really happened. not too bad for a saturday. for sure hit my 10 and it felt amazing.

i'm a can do kid, yes i am, yes i am, i'm a can do kid, yes i am!!

off to parties and home improving
regards,
brenda

[fern2340]

Brenda-
You are doing so GREAT! I cant wait until I hear about the Bay to Breakers. :)

BTW, I LMAO at your daughter twitching b/c Dan does that all the time!!! :)

Take care!
Linda

[itsjoyful]

Did LBWO this morning, a bit later than I wanted to, but not necessarily a bad thing.
Hit a few 10's and worked my abs hard by holding the crunch. Felt the burn by the first set of reps.

Linda~
Thanks, hon! ;) I aspire to be like you, so words of encouragement from you are so helpful. Thanks.

I think I’m going to take a disposable camera to the race because ya'll will freak on the way people run this race. It’s the funniest thing in the world. 6 more days!

Regards,
Brenda

[itsjoyful]

hiit.
after a lbwo, running is not that fun. hit my 10, but did not run as fast a usual. my legs are jelly!
feeling good all around and loving the bfl more every day.
regards,
brenda

[itsjoyful]

UBWO!!

Got to bed early and no mid night risers, so I was able to work out at 6:15 today. I really hate getting up this early, but I really love the feeling of had accomplished so much before the girls get up. It really sets up the day to be good.
Had a few 10's today...on Friday I think I am going to minimize by LBWO so I’m not too sore for the race on Sunday.
Regards,
Bren

[Marlaine]

Hi Brenda....

Just dropped in for a peek and to see what you are doing. BFL!! That's just great!! I absolutely love it and for someone who took up strength training at age 52, I think it's quite a good reference for the plan. I noticed earlier on in your gym log that you debated using stacks and decided against them. I considered them too, but since I have high blood pressure and am medicated for it, caffeine is OUT for me. I feel that I've gotten very good results from BFL without it and I know that you will have great success too. It's definately a system that works.

I'm looking forward to following your progress.

Marlaine

[fern2340]

I can't wait until you are done the race! I want to hear all about it. And you are such an inspiration to me. I am no way a runner but I have such admiration for those who can run long distances. Definitely take the camera!! :)

[itsjoyful]

20-MAS and I hit my 10!!

"I’m a can do kid yes I am yes I am."

Not really a kid anymore, but been told to stop acting like one on many occasions!


Well hello there Marlaine! I hope you realize what an incredible role model you are. Not because of your age, but your stick-with-it-ness, your acquired knowledge that you so willingly share with others, and your admirable self-confidence.
Thank you so much for dropping by, I have followed your journey since the beginning...I think we started around the same time?!

Linda~thanks hon! I’m going to have the film developed to the internet...I’ll let you know how to view them when I’m done!

Regards,
Bren

[itsjoyful]

LBWO

Need to look into what the ab boot camp entails. I am not feeling any effects from the crunches on the lbwo days. Went kind of easy on the legs so as not to be too sore for b to b. 2 more days!!!

Regards,
Brenda
:roll: :roll: :roll: :roll: :roll: :roll: :roll: :roll: :roll: :roll: :roll:

[itsjoyful]

i did do my ubwo today and it seemed to take forever. felt really good though. i went and had an adjustment on my back/ arm, etc and seems to help in my strength. i don't think i can say i hit 10's today.
not looking forward to running tomorrow. if i never run again after sunday it'll be too soon. but that's not an option, so i'll do it. i got my before pictures back today and CAN'T WAIT until i can take some after photos.
until tomorrow,
regards,
brenda

[itsjoyful]

20-mas

did very well. much better than i thought i would! note to self ~ get the treadmill tuned up!!!
regards,
bren

[itsjoyful]

lbwo
i really pushed myself on the weights. worked to failure on every one and not a sore muscle all day. i guess that's a good thing. feeling really strong and noticing my posture is improving also.
regards,
brenda

p.s. thinking of getting a jump rope for my 20mas. that would be fun and different (and cheap)

[itsjoyful]

20-MAS

I love having the energy to run at 5:45 in the morning. This whole BFL is really changing my life.
My 10 today was faster that last, so I am really seeing some improvements.
Regards,
Brenda

[Marlaine]

Originally posted by itsjoyful
This whole BFL is really changing my life.

Hi Brenda....

I love seeing this statement in your journal! It's amazing what working out can do for the mind and spirit....not just the body!

Marlaine

[AngelaR]

Brenda,
Thanks so much for your words of encouragement AND for posting that link to more weight training exercises. It's a fabulous site. The moving pictures are ideal to see what the exercise is supposed to look like.

BFLing is energizing isn't it?!!! Makes you feel like a whole new person.

[itsjoyful]

UBWO

To be totally honest, I hate this work out the most. Can’t really put my finger on why, but I do. I’ve tried many things...music/no music, moving the exercises around, having company/not having company.
But I do it anyway. today was the biggest challenge... I had severe sciatic nerve pain down my left leg all night so I did not sleep. Rick took care of Soph this morning so I could sleep in. Did not start the work out 'till 9:15.
I can not tell you how freaking proud I am of myself for doing this today. That is what this is all about. Even took measurements this morning...I’ll post results in my journal.

Marlaine and Angela~ thanks for stopping by! I love visitors in my journals/logs!!
M- you are so right. It’s life changing!
A- I plan on following your progress all the way. I’m motivated by YOUR determination!
Regards,
Brenda

[itsjoyful]

20-MAS

Didn’t start till almost 8:30. Woke up slowly and quietly (such a change).
My 10 on the treadmill today was 7.5 mph :D
This is quite an improvement! Typically it's 6.0 or maybe a 6.5. Since that's at 6 or 6:30 in the morning and only being up for 10 min. I'd say it's pretty good, but the 7.5 blew me away. Gotta love improvement, eh?

Well, day off tomorrow and I’m thrilled! Starting week 4 on Monday!
Regards,
Brenda

[itsjoyful]

LBWO

Can't believe it's the 4th week already!! I noticed some more muscle formation in the legs, which is very cool!

I need to start thinking about change my exercises since I'll be needing new ones starting next week.
For any experienced ones out there: can you use the second exercise as your first? like...for calves: I've been using the one leg raises as the second 12. can i use the one leg raises as the first set?
Thanks all!
Regards,
Brenda

[Natrushka]

Originally posted by itsjoyful
For any experienced ones out there: can you use the second exercise as your first? like...for calves: I've been using the one leg raises as the second 12. can i use the one leg raises as the first set?

For most of 'em? Yes! There are a couple I would hesitate to do this with - specifically flys/presses and the hamstring curls and leg extensions (used as primary exercises). Flyes are more of a stretching motion, unlike presses that are mid range compound exercises - one gives you a good workout all over your chest, the other does not ;) For these it's useful to change the position - from say flat flyes and presses to inclines for both.

Hamstring curls and leg extenstions as primary exercises arent usually a 'first' choice. Squats with a wider stance, or lunges are great for quads (narrower step out). Stiff legged deadlifts and lunges (a longer step out targets the glutes and hammies) are good for hammies.

Ready for the new burn ? It usually a killer that first week.

Nat

[itsjoyful]

UBWO

Since I’m going to change my routine for next week, I’m going to post my past 4-week schedule for reference sake. These are my ending numbers for upper body work out:

Chest:
Dumbbell bench press:
12x8#
10x10#
8x12#
6x15#
12x12#
Flyes
12x12#

Shoulders:
Seated Dumbbell Press:
12x5#
10x8#
8x10#
6x12#
12x12#
Side Rises:
12x12#

Back:
One Arm Row:
12x10#
10x12#
8x15#
6x20#
12x25#
Dumbbell Pullover:
12x12#

Triceps:
Dumbbell Extensions:
12x2.5#
10x5#
8x8#
6x10#
12x12#
Bench Dips:
12 (my weight)

Biceps:
Seated Dumbbell Curls:
12x8#
10x10#
8x12#
6x15#
12x12#
Hammer Curls:
12x12#

Thanks Nat! Definitely helps in what my best choices are. I have a question about upper body... when I’m doing the dumbbell Pullovers; can I do them lying flat on the bench? It really strains my neck to hold it with no support.
Thanks again, you are an angel!
Regards,
Brenda

[itsjoyful]

HIIT -
20 MAS
increased speed yet again. my 10 today was 8 miles per hour. dang, i feel great! did 1.88 miles. I'm thinking that for the next 4 weeks, i will decrease the speed a bit and start some incline.
The girls went to their dad's early yesterday so i had time to organize my workouts for the next 4 weeks. looks pretty good. Next week i am going to try to get some "long" runs in to prepare for the race on the 9th. it's only a 5 mile so i don't feel i need to prep that much, but a little will help.
regards,
bren

[Natrushka]

Originally posted by itsjoyful
when I’m doing the dumbbell Pullovers; can I do them lying flat on the bench? It really strains my neck to hold it with no support.
Thanks again, you are an angel!

Bren, to be honest, I don't really know. I'm hoping fern or dan can help you out here. I know you can do them with dumb bells in each hand, but I've always seen it done with shoulders on the bench, and head off.

N (I keep waiting for those pictures to be uploaded! ;) )

[itsjoyful]

Thanks Nat...I think I’ll go post the question in the exercise forum. I'm a bit behind the times with the camera. I have to have my film developed on disk, then upload so I have to wait till I finish the roll. I'm workin' on it though!

LBWO

Think I’ll post the routine like I did the UBWO. Here goes:

Quadriceps
Leg extensions:
12x25#
10x30#
8x35#
6x40#
12x45#
Dumbbell squats:
12x25#

Hamstrings
Dumbbell lunges:
12x0#
10x5#
8x8#
6x10#
12x8#
Straight leg dead lifts:
12x30#

Calves
Angled calf raises:
12x20#
10x24#
8x30#
6x40#
12x50#
One leg calf raise:
12x10#

Abs:
We have an ab pro deluxe doer thingy that works my abs great without stressing my neck like when I do regular crunches. Really, really works my abs to failure!

All ready for the next four weeks!
Regards,
Brenda

[itsjoyful]

20MAS today!

Starting to feel like i may be getting a bit pms. almost talked myself out of a run :mad:
almost though i did do it and i feel so much better now!
off to a very busy day.
regards,
brenda

[Marlaine]

Hey there!

Good for you for overcoming that bit of resistance!! :thup:

I think one of the wonderful things about doing a workout is the feeling of satisfaction we get after it's done!

Marlaine

[itsjoyful]

UBWO.

Woke up at 5:00 a.m. to start my new UBWO. I think I really like this routine. It took me about an hour to complete just because things were new and I wanted to concentrate on my form. Only hit my 9's on 4 out of the 5 sets, but I didn't want to have jello arms today because I have some furniture to put together (IKEA) and some plants to plant. Feeling strong and powerful which is always a great thing!
Regards,
Bren


Marlaine ~ Every time I read one of your posts I feel so underdressed sitting here in my shorts, t-shirt and no makeup! You are so right. One thing that is really motivating me is that I want a journal/log free of "missing one workout won't hurt" or "that's ok, just start over tomorrow" or "I know you can do it" yada, yada. I'm in a 'Take No Prisoner' mode and want to keep it that way 'till the end of this 12 week period. Thanks for checkin' up on me, it really, really helps keep me going!

[itsjoyful]

20MAS- well, kinda went for a 30 min. run with lots of inclines. Definitely hit my 10 on one of those hills. Rick and I are running in the "see Alice run" 5 mile race in Golden Gate park on Sunday, it's to benefit a camp for kids with cancer and there is a pancake breakfast and concert afterwards. I wanted to get some longer running in to prepare for it. Will do the same on Thursday. Felt good to be outside and alone. Sometimes when I’m running on the treadmill in the garage, I’m thinking of all the boxes I’ve still got to sort through, unpack, store, etc. On this run my head was not cluttered with all that and trying to increase/decrease speed every minute. I did, however, have a bitch of a time getting up. My plan was to get out by 6:15 so if I felt like running longer I could, but I didn't get out till 6:40 and Rick had to leave by 7:15. I was so dead tired. I had to kick my own butt to get out of bed. "Not getting up right now is NOT an option" I had to tell myself.!!!!
Well, here's to another day in the mid 90's.
Regards,
Brenda

[itsjoyful]

LBWO

Can't believe I didn't post this yesterday. I sware the heat is frying my brain. The A/C guy won't be here till Sat. so no air till then. Of course, it'll cool off by then too! :p

New LBWO was awsome! I really pushed myself to my 10's. I had a bit of a hard time with step-ups because my bench is too high, but I used a step stool instead. For sure can not listen to the radio when I do this one. The counting and coordination takes all my concentration at 6 in the morning. I really like doing a "big" muscle first to get my heart rate up first thing. Think I will try this with UBWO too.
Regards,
Brenda

[itsjoyful]

20-MAS

Again, went for a 6 a.m. run for 35 min. Loved it, but really need to find a better station. Morning talk shows on the radio are really starting to wear on my nerves. Does this make me old. I can't even stand Howard Stern for the short second he's on when I'm switching channels. My jogging cd player skips too much to use it running, so I'm going to have to use cassette I guess.
Ready for the race on Sunday. It should be a lot of fun. At b2b my number was like 18766, for this one it's 195. A bit smaller population, eh? It'll be fun, and yes, I'm taking pictures again. No rain in the forcast!!!!! :D
Hasta,
Brenda

[itsjoyful]

UBWO

great work out, but got interrupted with "issues" and "discussions". would have been very easy to blow the whole thing off, but instead i his some new 10's. really added some weight. I'll get those madonna arms even if it is out of misdirected anger and frustration. better to get it out productivly, right?

Don't know what's going to happen with the race. Rick's leg is really hurting him. I think it's part of when he hurt his back about 6 weeks ago, and it's just still there, disguised as leg pain. He went to the chiropractor today, but I don't think he'll be able to run. He said he'd go and wait for me at the finish line, though so we can do the concert thing, but we'll see.

so, tomorrow is going to be my free day(exercise wise), then a 5 mile run on Sunday (keep your finger crossed)
Regards,
brenda

[fern2340]

My fingers are crossed Brenda! I hope you get to run on Sunday!

[AngelaR]

Howdy gymlog neighbour!

Your LBWO posted on May 31 is very similar to mine. Did it take you long to get up to the weights you are using, especially for the calf raises, deadlifts and squats? Reason I'm asking is I'm hitting my 10's with only 5 # and yours are considerably more up to 30#. You're in week 4. I'm in week 3. I know it's hard to compare because everyone has different endurance. How did you know what weights to start at? Sorry for all the questions. I'm still trying to get all this stuff sorted out and it helps immensely to go browsing thru other people's gym logs.

[itsjoyful]

:rheart: I love visitors!! :rheart:

Thanks Linda and Angela. Angela I posted in your journal, I really hope it helps.

Today is a free day, so I guess that means I'll be running tomorrow. Rick has generously decided that he'll go and just meet me at the finish line. I feel bad for him because he's so out of wack with he back/leg thing. He is not one to embrace a weakness. So I'll be running the race alone, but I'm going to really try to enjoy it. Maybe not so many race pictues as after race pictures. We'll see. It's supposed to be windy, which may be tricky, but THANK GOODNESS it won't be raining!!!

Melissa started soccer last night. Rick is assistant coaching and I'm the team mom, so it's a family affair. She is so excited. This is the first time Melissa has had a "thing" and the rest are attending for her benefit. She's in heaven.

Regards,
Brenda

[AngelaR]

Brenda,
Thanks so much for popping over and answering my questions. I haven't been athletic for a long timw, so that probably explains why there is so much difference right now in my weight limits and yours. I've always had especially weak arms, so even 3 or 5 pounds takes me to my 10s.

Good luck on your race today. Hope the weather cooperates. Enjoy the post race activities.

[itsjoyful]

Ran the race and I must say, I did pretty well! I took a minute off of each mile since b2b on 5/19!!! now granted this was a much easier run and shorter too, I still came in at 50 min. 45 seconds. typically i run 11 to 12 min. miles. So i am very proud. it was so hot & i got so dehydrated that i am retaining a bit of water today, but physically i am fine. took film in, so pictures (maybe) will be posted tonight.!


angela - i checked out your log today and it looks like things are looking up!! good for you.

[itsjoyful]

I can't beleive I am on week 6 without missing a single workout or messing up one eating day. That is something for me to truly be proud of. bfl has made such a difference!

Today...LBWO which was the last thing i wanted to do after yesterday, but i got up at 5:45 and did it. when i was walking down the stairs at BART (bay area rapid transit) after my work out, my legs were shakin'! hit my tens the entire workout. I am really begining to carry myself better and even my posture is improving.
20 mas tomorrow!!
regards
brenda

[AngelaR]

Looks like a lot of congrats are in order.
First off, entering, finishing and doing better times than your last race. Way to go. Secondly, not missing a single workout in 6 weeks. That shows great determination. It's inspiring.

:thup:

[fern2340]

YEAH Brenda!!

Congrats on such a great race! You are AWESOME!!!!!

Linda

[itsjoyful]

20-MAS
I slept in almost 2 hours this morning and had to really kick my own ass to get on the treadmill. Honestly, the one thing that got me on there was making the statement here about not missing a day, and then angela patting me on the back for it. (THANK YOU ANGELA!!!) :D :D :D :D :D :D :D It's so dumb that the second I'm proud of myself, I attempt to ruin it with just being lazy. So, good for me and tomorrw is UBWO

thanks angela and linda. the encouragement i get here really keeps me going. :)

[itsjoyful]

UBWO

finally did it. Made Melissa come out to the garage with me and keep me company. She really had a good time and got an otter pop, too.

It took me over an hour because I kept doing little things in between exercises. It made me feel more productive givin the late wake up.
Arms are a bit jelloish right now...
Regards,
Brenda

[itsjoyful]

20-mas did not hit 10's in speed, but did in incline. Wow! My ass is trembeling this morning.

got out there at 6 a.m. this morning, and feeling very proud of that fact. Rick kinda challenged me last night by saying that I was crazy for getting up that early anyway. I'm always up to prove someone wrong about me!
He's so good at motivating me

Regards
Brenda

[itsjoyful]

UBWO.

Had to make it a fast one this morning even though I started at 5: 50 a.m. in between calf sets I snuck in some crunches. Still took 40 min!
Jamie and Sophie off to school at 7:55, gotta clean up breakfast, go work in class, early out today, yada, yada, yada!!!

oh, really hit some 10's today. I love it when that happens :D
Regards,
Brenda

[itsjoyful]

20-MAS must have been fine, I can't even remember it!!
day 7~day off!
regards,
brenda

[itsjoyful]

Week 7 already!
did UBWO this morning and did not dislike it as much as usual. Maybe because I can do it a bit later and not feel so rushed. With school out, the girls don't have to get back here so early, so I don't have to leave the house until 7:30, which makes my workouts more leisurely.
Trying to work on form a bit more than pounds and it's fun!
Regards,
Bren

[Natrushka]

Bren, do you have a mirror in your 'workout room'? I used to just hate using it - course I hated what I looked like period. But now, I must admit, it's not just for watching my form - it's for watching the muscles too ;)

N

[itsjoyful]

20-MAS

did not get out there until after 10!! i'm going to have to figure out working out with the girls here.


Hey nat! i wish i had a mirror out there. right now we are working out in the garage, which, to my totally embarassment, is still pretty full of boxes. ii know what you mean, though, they had mirrors at the gym i used where we lived before.!
regards,
brenda

[AngelaR]

Brenda,
Is that picture at the top of this page you running?
If it is, then youzza!! You have lots to be proud of.


I love reading your progress. You're hanging tough and making it work dispite having to make adjustments for family and life.

[itsjoyful]

LBWO
Sophie woke up early and so she kept me company. That was great. We rarely have "alone time". Work out was great, had some 10's and even a few failures. Love it when that happens.

Angela~ Yes, that is me! Hard for me to believe, but it is.
If I were to tell you how much your post really means to me, ya'd think I was a lonley housewife with no positive reinforcements around, so I'll just say THANKS!! :D

[itsjoyful]

20-MAS

Did not have the energy to run this morning. I still have the treadmill on an incline, so I know it's a bit harder than normal, but did not have the speed I usually do.
Regards,
Bren

[Natrushka]

Bren, are you getting enough sleep? I know you're feeling 'off' and not eating enough - add to that (maybe?) not sleeping enough and you've got a sure fire recipe for that 'blah' feeling.

Getting worried here!
N

[itsjoyful]

did not get out of bed till 9, then straight to the 'puter. the girls and i are all a bit burned out from running around all over town then working in sophie's room and having friends over till 9:30. I did not get into bed till 11, and fell asleep at 11:01.!

Nat, I think what my problem regarding sleep lately (you are so insightful) is that i am having horrible nightmares, waking up all freaked out, and not being able to get back to sleep again. i think you are right that the sleep thing is affecting my off feeling. i have so many thoughts about what the issues are, but feeling like discussing them is promoting a pity party. this is so not like me, too, which really freaks me out. i'm the first one to feel sorry for myself and wanting everyone to join in! I guess in a nut shell, I'm not very good at the superficial, and as of late, that is the extent of my life. wish me luck in exploring this fate because i know i will rise bigger, better, stonger, faster.......(and a bit more humble ;) ), bless you for caring so much about so many.
regards,
bren



p.s. oh yea....i'm gonna go do an UBWO now!

[itsjoyful]

20-MAS

Went well. UBWO yesterday went well, also. Sophie kept me company and it was nice. She is growing up so fast!

Here's to a day off tomorrow!
Regards,
Brenda

[fern2340]

Hey girl!!!!

I hope the "blah" feeling is leaving soon!!! That's no fun but we all get like that sometimes. And if you want to talk to us about it, we're here!! :)

Hang in there Brenda! :)
Linda

[itsjoyful]

LBWO -

It was great!! Didn't get out there till after 10, but I was stronger than I normally am.


Can't believe I'm already in week 8. Starting to wonder what's next. I really think I want to follow in Nat's foot steps with body RX. I enjoy the bfl, but seems not intense enough? Not sure what I'll do.
Gotta run,
Brenda

[itsjoyful]

20-MAS at 10:45. Felt great, just really hot already today. Still running on an incline and now my speed is up to where it is on flat surface. Will increase incline on Thursday.
Regards,

Brenda

[itsjoyful]

UBWO.

Dang!!!My triceps f-a-i-l-e-d!!!I was doing my kick backs and noticing that if i push the bottom of the weight out at the very end it gives a bit of a "pinch" to the tri. WELL, I want to do this everytime now! It was be best feeling yet (well, lifting weights, that is).
Made sure to get in all the glutamine. It would be a shame if I couldn't drag around my luggage on Saturday!
Regards,
Brenda

[itsjoyful]

20-MAS

did not get out there until after 11 because i was catchin' up around here, totall uninterrupted. what an amazing feeling...i could really get used to this. run was uninterrupted too! :D

I'm starting to get a bit worried about workouts on vacation. I really, really, really don't want to put the challenge on hold, but I think I may just blow it off.(I know me very well).

Off to finish my day...
Regards,
Brenda

[itsjoyful]

did LBWO at 3:00 this afternoon and was stronger than EVER!!!

I'm going to post my work outs seeing as I will change them for the LAST 4 WEEKS!!

so:
LBWO

Quadriceps:

Step-ups:
12x0 #
10x2.5 #
8x5#
6x8#
12x10#
Rear Lunges
12x12#

Hamstrings:

Lying Leg Curls:
12x20#
10x25#
8x30#
6x35#
12x35#
Lunges
12x20# (10 # each hand)

Calves:

Single leg calf-raises:
12x2.5#
10x5#
8x8#
6x10#
12x12#

Reverse Calf Raises:
12x20#

Abs:
12,10,8,6,12 crunches
12 decline bench leg ups :confused:

next: upper body

[itsjoyful]

Chest:

Flyes:
12x2.5#
10x5#
8x8#
6x10#
12x5#

incline bench press
12x15#

Back:

Lying Row
12x8#
10x10#
8x12#
6x15#
12x20#

Dumbbell pullovers:
12x15#

Shoulders:

Front Raises:
12x5#
10x8#
8x10#
6x5#
12x8#

Upright dumbbell rows
12x12#

Biceps:

preacher curls
12x5#
10x8#
8x10#
6x12#
12x15#

hammer curls
12x15#

Triceps:

Kick Backs
12x8#
10x10#
8x12#
6x15#
12x10#

sitting dumbbell extensions:
12x15#

and that's the end!
Brenda

[AngelaR]

You're still at it and going strong. Good for you. Enjoy your vacation!!!! Maybe you can get a bit of early morning walking time in. I look forward to hearing about your fun time when you come back.

[itsjoyful]

o.k....let's seeeeeeeee here.....

c1w9d1 I did a LBWO, same routine as last 4 weeks for lack of time to start a new one. My goal tonight is to format a new UB and LB WO for the next 4 weeks.

c1w9d2 did 20-MAS.

I am really pleased with my muscle mass. I do not want to get any bigger. I really want my bf% to decrease, more than I want my LBM to increase so I am on a search for the most effective way to do this.

I'm really happy that I am doing the BFL, but feel like my results are minimal due to (now that Nat has informed me) the fact that I'm not new to the weightlifing program. Being dedicated to something and following through with it HAS made all the difference. And, as an afterthought, I'm not even done yet. I need to see the FINAL results before judging! I'm always one step ahead of myself!
Regards,
Brenda

[itsjoyful]

did MOST of my UBWO, but had to go get the girls this morning. I figure I'd do what I could really well instead of trying to rush and not do a great job. So I did have 2 10's, which was great for me!

I really need to make up a new schedule tonight!
REgards,
Brenda

[itsjoyful]

6:30 a.m.
20-MAS

I'm very proud of myself because it it still so hot at 6:30, that one would vote to cancel running for the day. But no, not me. I am determined to complete this challange and see my results.

Tomorrow is LBWO.
Regards,
Brenda

[itsjoyful]

LBWO.
still did old routine, but it really did me in.
I think I'll take measurements this weekend, maybe.
Regards,
Bren

[Natrushka]

Awwwwwww c'mon you tease. Take 'em!

N

[itsjoyful]

did my 20MAS on sunday, not saturday, due to M's soccer game. Feel fine, but after reading body rx, it makes the running feel kinda pointless.

I will finish the 12 weeks, regardless. The one thing this body for life has given me is determination to finish what I start!
Regards,
Bren

Nat - I posted the changes in my journal a couple of days ago.!

[itsjoyful]

UBWO

waited to work out till this afternoon, so i had time to adjust weights for new routine. my arms are so DEAD right now. i was going to do dishes after my work out, but NO WAYYYYYYYYYYYYYY i'd be afraid i'd break everything! the only reason i can type is because i have an arm rest to keep my arms up. if i was being ergonomically correct, i'd be in for a lot of trouble.

here's to some glutamine!
regards,
bren

[itsjoyful]

20MAS

did my run at around 2:30 which was fine, because i didn't eat since noon, but afterwards, i felt overly tired. ended up resting on the couch for an hour, and still can't seem to shake it.

gotta go to the city tomorrow then an funeral service after, so i'm not sure when the work out will happen.
not liking this pattern of slackin' off towards the end. need motivation!
peace,
bren

p.s. arm have been killin' me alllllllllllllllllllllllllllllll day!

[itsjoyful]

Kicked my own a$$, got out of bed early and did a new LBWO. It was great. I'm really happy about that and I'm really sore today! gotta go get my run in after a put Mel down for a nap. Sophie is already nappin!
Peace :)
Bren

[itsjoyful]

Did not do my 20-MAS. I was so darn tired, it was impossible. Having some DOMS issues also.

So, I ran AND did UBWO today. I know it's not the right way, but I feel better about not totally skippin'. Don't know if I'll run tomorrow morning because of the high altitute, but we'll see.

UBWO today was awsome, by the way. I love this new routine. Hit my 10's almost everytime!

Peace,
Bren

[itsjoyful]

did my run at 6,200 feet. not a stellar run, but fun non the less.

LBWO today was awsome. really hit some 10's.

I think I may change my name to the George Forman Grill! (lean, mean, fat burning machine!)
Peace,
Brenda

[itsjoyful]

20-MAS

It was a bit of a struggle getting motivated to do this in the a.m. had to get the girls off to camp, take sophie out to go to the orthodontist then pick up 5 at camp. back to make lunch, get J down for a nap, M to a play day, and S getting some summer homework done. still have to unpack, and pack for next weekend for everyone. Just found out we'll be having house guests before, during, and after the trip down south, so I have some major cleaning to do.

BUT I GOT MY RUN IN!!!!!!!!!
Sometimes, just telling myself that skipping is not an option helps. Also, putting it all in perspective helps, too. None of the above things were for ME. Just the run. Just 20 min. out of 24 hours. I think I deserve that.
peace to allllllllllllllllllll
bren

[fern2340]

Originally posted by itsjoyful
Just 20 min. out of 24 hours. I think I deserve that.
peace to allllllllllllllllllll
bren

HECK YAH YOU DESERVE THAT! You amaze me Bren! You have so much going on and have to care for your girls but you always make the time to get in your workouts--no excuses! You are TRULY an inspiration!

:cheer: :cheer:

[itsjoyful]

UBWO
Waited until tonight to do the work out so Ricky and I could do it together. Not having the girls around makes the work out better too!
Really hit my 10's on 3 of the sets! Arms are jello right now.
Off to finish dinner and eat it!


Linda! I guess I kind exaggerated a bit...I spent quite a bit of time reading! :eek:
thanks for the support!
peace,
brenda

[itsjoyful]

Had to to cardio today, because my strength, energy, and stomach did not want me to exercise yesterday!

so I went for a 45 min. fast pased, hilly walk with a new friend from the 'hood. much more enjoyable than the dreadmill!

then we came back and did LBWO. 'Tis was a great one.


Reading a lot in body rx forums that you CAN'T skip cycles and I'm starting to wonder what to do. anyone??????????????
Peace,
Brenda

[itsjoyful]

Saturday...had a 9 a.m. soccer game, then an 8 hour drive to orange county. did not get the run in

sunday... got up early and ran the track at my old high school. It was a great run!

Monday...UBWO in the gym at the hotel, worked each muscle to failure, and not too much of a DOMS...wonder why.


Tuesday...20-MAS. on the dreadmill. speed was good, but my mind was wandering alot..

Peace,
Bren


only 4 more work outs!

[itsjoyful]

ok, I saved my lbwo for the evening to work out with Ricky, but he was in a meeting till 7 and so we skipped it. He's been feeling a bit under the weather anyway, so it's for the best that he rest for a while. so I will do lbwo this afternoon after I get back from getting the girls.



did do my 20-MAS on the dreadmill and it was a great one. I don't think I've ever felt that strong with that much endurance.
till later,
peace,
brenda

[itsjoyful]

Tried my hardest to really make this one count, but the familia would not have anything to do with it. I was interrupted an amazing 14 times in 42 minutes. I was so pi$$ed by the last set, I think I may have pulled a hamstring.

Felt like a really good workout overall, and I was sweatin' like a pig, so maybe it was worth it.
Tomorrow is UBWO, then Saturday's 20-MAS, then it's all over.....
peace,
brenda

[judy130]

Hey Brenda
I know very well what you mean. I was studying at home for a degree, and I used to sit with my book and couldn't finish reading a single sentence because of the interruptions. I had to lock myself away to read anything :)

The funny thing was if I sat with the kids to talk to them, they were more interested in watching TV,but the moment I picked a book up, they instantly went into pest mode.

You are doing so well, despite it all, and I am so very pleased for you that you have made it to the end. YAY!!!

Judy

[itsjoyful]

Did both UBWO and 20 MAS today, and it was weird. I thought I'd be "YEA!!! I did it! WOW! Its over!!!", but the whole time I was thinking, "now what am I going to do?"

they were good non the less. and I'm happy it's over, but will miss the routine. Still have not decided what's next, but I think I'm for sure taking a week off.

peace,
brenda

hey judy~OMG at first I thought you were writting about MY life!!! It's just crazy how when you give them what they think they want, they really don't.

have a great day!

[Natrushka]

Originally posted by itsjoyful
but the whole time I was thinking, "now what am I going to do?"

Take a well deserved break! Turn the part of the brain that deals with exercise off for a few days and just veg :) Sleep in! Eat 4 meals a day instead of 6!

You'll find something to do; we'll keep pestering you until you do ;)

Nat

p.s. WTG on completing the challenge :thup: !!

[itsjoyful]

I hope that somewhere inside you, you are taking some of the credit. Without you, I would never have even heard of BFL. The way to took it on and you were so excited, it made me want to do it. Then I did it and you supported me all the way. Yes, I know I did the work, and I take full credit for that, but I really hope that you can take my gratitude with a smile on your face, and know that everything you do in this forum is worth it.
peace
bren

[Marlaine]

Hi there....

Just wanted to pop in and congratulate you on completing your BFL challenge!! I know what it takes to make it through and know that you must be feeling very good about yourself. You certainly deserve all of the benefits you've achieved!!

Will be watching to see what your final stats are!

Enjoy your week (or whatever) off!

Marlaine

[lisaf]

Amazing Brenda! Big huge hugs and congrats on finishing your challenge...

I know that "what next" feeling too...I'm still working on that one! LOL...mind you I kinda left my husband, bought a house etc in the meantime so I figure if Ihaven't settled on anything yet I might have a few good reasons...

I know you'll figure it out...and can't wait to find out what it is...BodyRx? T-Dawg? The itsjoyful program?

Peace right back atcha...

Lisa

[itsjoyful]

gee, Lisa, I hope I responded to you somewhere else. If not..THANKS!!! Don't ya just hate it when life gets in the way of making your plan!

Well, the week is over and the verdict is in... It's the T-Dawg, with body rx cycle 3 work outs, and MY version of supplements. So, since I am not dominated by the T (testoserone), and we all know what a female dawg is well here you have it the B-*tch (pronounced biatch)...
And what a b*tch it was today. Almost got sick after my work out and I'm not sure why. :Puke: Could not eat for at least an hour and I'm still not right. May have something to do with the heat and not havin' worked out in a week or so. So, here it is...

day one:
chest and biceps:
Chest Press
6 sets
20 lbs ea (dumbbells) x12 reps, 60 second rest in between last set only did 7
***this was a bit ambitious***
Incline Press
6 sets
10 lbs ea (dumbbells)x10, last one was only 8 times
Chest Fly
6 sets
10 pounds ea (dumbbells)x10, last one was only 6 times
dumbbell curl
5 sets
10 lbs ea (db)x10, last one was only 6
Preacher curl
5 sets
10lb ea (db)x6, did all these.

od'd on glutamine and took a warm bath once I felt the barffiness calm down a bit. Arms and chest are shakin'! Never felt anything like this on BFL, but I think I like it.
Peace,
Brenda

[Natrushka]

Well done, Bren :) I don't envy you the pain tomorrow though. I remember my first ches/bi workout - it was the first time I actually had sore biceps. In fact, I couldnt lift my arms at all - I mean at all. My gf had to carry my groceries into the house :eek:

Any chance you were dehydrated today? That might explain the not feeling right - could also have been not enough food. I found with BodyRx it really helped to have something to eat about 30 minutes before.

Hoping you get a good nights sleep and things don't hurt too much tomorrow - just don't go get any groceries OK?

Nat

[missatc]

Hey Bren, glad you made it through your first day! I'm sorry you felt so bad after your workout. Whatever the reason, I hope it goes away! :bash:

What Nat said about BRx is sooo true. I get DOMS after EVERY workout!! During BFL I seldom (except calves) felt any pain after the 1st 24 hours. Now, that's when the "hurts so good" starts .

I will be looking for you in the morning, hopefully you won't be sick or too sore to PULL yourself up out of bed. :p

[itsjoyful]

back/tri's

bent over rows
1 set ~ 10 lbs x 10
1 set ~ 12 lbs x 10
1 set ~ 15 lbs x 10
1 set ~ 20 lbs x 10
1 set ~ 25 lbs x 10
(really underestimated myself here, will start w/ 20 next time)

barbell pullovers
(these were really odd, don't know if'n I like them)
6 sets ~ 10 lbs x 10

shrug
(odd too)
6 sets ~ 25 lbs x 10

Kickbacks
6 sets ~ 10 lbs x 10

Tricep extensions
6 sets ~ 12 lbs x 10

Nat- I think you may have been right. I made sure I was well hydrated this time, and I'm feelin' alright despite the shaky arms.

FEEL THE BURN!!

KT- Kinda makes me wonder what's going to happen after the 8 weeks if it's like this the whole time. I was feeling pretty good this morning, so I think I'll be alright!
Peace,
Brenda

[itsjoyful]

Lower Body w/o

I'd post what I did, but since I can't walk over to the counter to get the paper, you'll just have to take my word for it that I pushed it to the LIMIT!!! :p
My lower body had NEVER been this sore so quickly. I'm even feeling it in my calves!
I really didn't want to work out today, but I'm afraid of putting it off once, then putting it off too long and quiting. I'm going to have to do some serious thinkin' about how to avoid that aspect of it all.

Peace,
Brenda

[AngelaR]

Originally posted by itsjoyful
I really didn't want to work out today, but I'm afraid of putting it off once, then putting it off too long and quiting. I'm going to have to do some serious thinkin' about how to avoid that aspect of it all.

Don't you DARE think of following in my footsteps. :nono: I regret missing every single one of the days in the 4 weeks I was off. You probably will too if you give in to the aches and pains. I bet you felt exactly the same way after the first few days of your first BFL challenge? And it got better with time.

Hang in there kiddo. Lots of us will be cheering you on.

[cecile]

Dear Bren:

Excuse me for butting in on your journal but I have a question about BFL. I want to use running for my aerobic part but I don't know how to hit the numbers. I can figure out a 5 and a 10 but I don't know how to tell if I am running at 6,7,8, or 9. I know gym machines can be set to different levels but how do you know if you are outside running? By the way, your pictures are so inspiring. You should be proud of yourself!!! Cecile

PS I posted this in the wrong place the first time. People are going to think I am nuts
__________________

[itsjoyful]

Cecile:

Welllllll, when I'm on the teadmill it's easy, I just increase the speed on the dial. I have a watch that I can set to beep every min (or whatever) so when I run outside, I use that. Every min. I increase my pace. I guage it by how I feel when I'm running. I have no definate answer for you, because I don't even know what the pace is for myself. Each min. I just run a bit faster, and when it time for a 10, I run like there's a monster behind me (now who's nuts?)
HTH,
Bren
p.s. I went to visit your journal, but it appears to be lonley :confused:
:D

[cecile]

Dear Brenda:

Your information does help. The reason my journal is so lonely is that I can't seem to get going on lc. I am one of those recovering alcoholics who can't lick that last addiction, sugar. As said before, it is harder than alcohol or cigarettes. Even after days of no sugar the craving is unbearable. I want to get started on bfl and try Protein Power again. I had been playing a series of tennis tournaments and now I am working on healing my back ;) . As soon as the doc says ok, I will start bfl. I have decided to try a modified PP with maybe some fruit at night when the sugar craving is so strong. Anyway, as soon as I start I will do my logs. Thanks for your help. I love your before and after pictures. I also like to read your journal because it reassures me that it is not easy for anyone and to keep trying. Cecile

[itsjoyful]

skipped 2 days of workouts, and almost missed today too, but kicked my own butt and did my shoulder/ab work out and let me just say.....ouch!

Here it is:

upright row (http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html)
5 sets at 12 lbs each x12

lat raises (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html)
5 sets at 5 lbs each x 12

dumb. row w/ elbow out (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRowElbowOut.html)

5 sets at 12 lbs each, x12

crunch (http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html)

5 sets, 1x12, 4 x 12

hip raise (http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineHipRaise.html)
(but I didn't do incline)
1 set x30,
4 sets x 12

o.k., that took 20 min. to post! all exercises are now linked to the web site I got them!!

feelin' fine, feelin' good, drank glutamine w/ the work out, doing d-ribose, will let you know what I think!

cecile! Glad I could help in more ways than one. I sometimes get embarrassed about past posts in my journal...whining and all, but now I see the purpose. So others can see it ain't so easy. You'll make it because you really want to, and hopefully we can all make it a bit eaiser, and a lot more fun. I hope your back feels better soon, and the fruit thing is a YMMV (your milage may vary) I couldn't do it when the sugar cravings were still around. I'm hopin' you can. Keep me posted!
Peace,
Bren

[itsjoyful]

I forced myself to do my chest/bi work out tonight since the girls are comin' home tomorrow and my 'free' time will be severely limited. At least if I miss tomorrow I won't be stressing about it so bad...and what it feels like right now, I won't be ABLE to work out tomorrow anyway.
Peace,
Bren

w/o was basically the same as last week poundage was a little different, but I'm too lazy to post the exact amounts.

[Akiwican]

Thats one thing I like about Body RX. You dont have to stick to doing the workouts every second day! You can do 4 days in a row if you can :rolleyes: and need to because of a schedule conflict. I see you are experiencing the pain... gotta love it! ;)

:wave: Lesley

[itsjoyful]

Hey there Lesley~! Great to see you, I keep going over to your journal and attempt to post, but with the girls home, it takes me so long to get just one post in. They are cronic interrupters. My workout yesterday took an hour and a half due to unneeded interruptions. Love 'em , but the'll never get it.
Anyway, you are right about the flexibility of the bodyrx. With bfl, I was always so stressed until I got my w/o in, I never wanted to miss a day. Thanks for lookin' in on me and posting, I really appreciate it.

As a side note...I DO NOT MISS CARDIO, AND I DON'T THINK MY BODY DOES EITHER!

Peace,
Bren

[itsjoyful]

LBWO

Pushed myself to do the best I could do, since I so didn't even want to do it. I planned my whole day's eating geared toward a work out, and almost talked myself out of it. But I didn't and I could not even do my last set of exercises (step-ups) because my legs were too wobbly. When I went to the drug store to get S's meds, she wanted a piggy back ride. I tried, but we both fell to the floor laughing...my legs just gave out on me. Today they are alright, but still a bit shaky.
I want to find a good glute workout. I'm noticing a bit of a sag that I'd like to get rid of.
No work out today, will do it tomorrow or Sunday.
Peace,
Bren

[itsjoyful]

I gotta say it...I feel skinny. Weight is up to 140, clothes feel pretty much the same, but I FEEL lighter. I FEEL more powerful. I FEEL stronger.

I did Abs and Shoulders today and it was great. Failure was higher on all sets and I did it when the family was at the party, so I was completly uninterrupted and I loved it!

Peace,
Brenda

[missatc]

GO GIRL!!!!!

[itsjoyful]

:blush:

Thanks KT!

No workout today, free day.....woke up feeling like I slept on my shoulders all night, then realized I did shoulders yesterday!

Still have DOMS in my legs, but abs and shoulders are A.O.K today. Must work them harder next time!
Peace,
Bren

[itsjoyful]

Did Chest and Biceps...started with the biceps first and really got a great workout. Sometimes I feel that I use so much energy for the chest, the bi's get the short end of the stick.
Uninterruped by children, but not soccer parents. Oh well, still went well. I think I am off to the pool for a while, then home to make dinner.
Peace,
Bren

[itsjoyful]

Did LBWO! It was awsome. Started w/ 1 leg calf and worked backwards. Reverse lunges were a killer, but in a good way.
Peace,
Bren

[Natrushka]

Those LBWO can be killers - big muscles mean big fat burning!

Yes, the circuit program is whoppin my butt - I've been looking over the CKD stuff and that depletion workout on friday may actually make me cry (or at least :Puke: )

I realized last night that there are smarties, skittles, Jr Mints and Fruit Blasts in the house in some pretty large quantities - You know you're not a carb addict when.... they're still around the next morning ;)

Peace right back at you, toots!
N

[itsjoyful]

yes, I feel so in 'fat burning mode'. ate 1/2 a banana w/ 1/2 a protien shake about a 1/2 hour ago, and I'm starvin' again.

Don't fool yourself, you are a carb addict. First sign...denial.
Peace and Love,
Bren

I never know where you are going to show up, so I'm just replyin' here.

[Natrushka]

Funny you should ask "are you following me".




Bren, "Are YOU following me? Are you followin me ? (you have to imagine a DeNiro accent here).

Celery

[itsjoyful]

DOMS in the calves. How and why you say? Well, let me just tell you...start your work out overly ambitious and begin with one leg calf lifts. Presto! DOMS in the calf.
DOMS in the a$$? Yes, that too. PUSH yourself to failure. Do your quaddies before your hammies, and whola! DOMS in the ass.

Having a major jaw ache today too, so no work out. Kinda ran out of time for the day, too. Tomorrow, shoulders and abs and a free eatin' day. Not that it hasen't been a free WEEK, but ya' know, gotta stick wit' the program!
Peace,
Bren

nat~ what about.....sugar cane? anyway, g'nite lorenzo

[Natrushka]

Originally posted by itsjoyful
nat~ what about.....sugar cane? anyway, g'nite lorenzo

Nah, you want dextrose over all other sugars because of how it is metabolized (you want HFCS and fructose in general last because it replentishes glycogen stores in the liver not the muscles). Today I will try Smarties :yum: (to be honest they aren't really :yum: - I'd take CPBP over this stuff any day)

Speaking of which, in prep for low, low week level carbs I made the CPBP sand crust last night - wowwee. Doubled the recipe and made up the PB portion and the chocolate portion then divided them in two and spooned them into a glass dish - voila, CPB Mousse!

DOMS in the hammies was the weirdest thing for me that first time. I still say little prayers for calf DOMS - one day it'll happen ;)

And Florida was Kosher, freak.
N

[itsjoyful]

Last day of 3rd week...
Shoulders and Abs. What a work out. It's at least 95 degrees out there, and I worked out anyway. Would have been very easy to blow it off due to heat, but to be honest...I am a much happier person when I follow through on these kinds of things. Worked it all to failure and then some, and feel great.
Still have doms in the calves...it's so weird. Everytime I flex them, I start to get a cramp!
Nat~may the doms fairy swoop down and bless you with the calves doms!
Nah, you want dextrose over all other sugars because of how it is metabolized (you want HFCS and fructose in general last because it replentishes glycogen stores in the liver not the muscles). Today I will try Smarties (to be honest they aren't really - I'd take CPBP over this stuff any day)
now who's slow, I meant a STALK of sugar cane, silly! But thanks for the info.
Will have to try w/o crust, but what I really want to do is toast the almonds then make the crust w/ that and see if it's better. I love toasted almonds.
Well all, off to the shower and dinner.
Peace,
Brenda

[itsjoyful]

Week 4, day 1

Chest and Bis..................................21 days ago
chest press:
5x15 lbsx12.....................................5x15
Incline Press:
4x12lbsx12......................................5x12
1x12lbsx11
Chest Fly:
4x12lbsx12......................................5x10lbs
1x12lbsx11
Dumbbell Curl:
4x12lbsx12......................................5x10lbs
1x12lbsx10
Preacher Curl:
3x15lbsx12......................................5x12lbs
2x15lbsx10

The incline press is what's making me feel sick. I'm fine until I sit in this position. I'm easily nausiated (SP?) so I'll make sure when I change exercises for the next 4 weeks, I will avoid this one.
Definitely some improvement. Am noticing a big difference between right and left arm strength.
Peace,
Bren

[itsjoyful]

Week 4 day 2

Back and Tri's

barbell pullover.................................8/12/02
3x15#x12..........................................5x10#x10
2x15#x10
bent over rows
4x20#x12........................................5x15#x10
1x20#x10
shrug
5x25#x12.........................................5x20#x10
Kickbacks
4x12#x10.........................................5x10#x10
1x12#x7
tricep extension
3x15#x10.........................................5x12#x10
2x15#x8

Looking to change up this too, maybe do some bench dips w/ legs up for tri's and will find others. Back is really hard to find different dumb/bar bell exercises for.
Haven't had doms in upper body in a while.
Rick was trying to compliment me yesterday. He walked by me when I was putting my hair up and he touched my biceps. He says, "wow, you are really getting big." Poor guy...not something to say the day before TOM. :rolleyes:

Peace out!
Bren

[HulaGirl]

Can't live with em', can't kick them out during TOM!

You're doing great. I can't wait to see your next round of pics!

Do you think that eventually we'll all start TOM at the same time just by reading each others journals? Watch out world! You're gonna have some cranky strong women on your hands! :)

[itsjoyful]

Hey Hula! thanks for the support.!! l love visitors!


LBWO
Rear Lunges:.......................................8/12/02
5x30lbsx12........................................5x24lbsx10
Leg extensions:
2x40lbsx12........................................5x40lbsx10
3x40lbsx10
leg curl
2x40lbsx12........................................5x40lbsx8
3x40lbsx7
step-ups
5x24lbsx10........................................5x16lbsx10
single leg calf raises
2x15lbsx12........................................5x12lbsx10
3x15lbsx10

did not do abs/shoulders, too. Just toooooo boring by myself and w no interruptions. I'm messed up...never happy....bitc*, bitc*, bitc*!!!

Will try to do it tonight so I have more recovery time before measurements and weigh-in on Saturday. If I don't get it in, and I don't have time on Saturday, I'll measure/weigh on Sunday, not a big deal. We have to be a the soccer field by 8:45 on Saturday, so I may not have time to even Eat!

bye!
Peace,
Bren

[itsjoyful]

Shoulders and Abs

work out happened around 1:20ish, but lasted way too long. Major interruptions, but finished, finished with PEPPERMINT PATTIES AND LICORICE

wtf? anyway, it seems o.k. and I'm doing fine. Here's the workout:

Upright Row:........................8/12
5x15lbsx12......................................5x12lbsx12
lat Raises:
5x15lbsx12......................................5x2.5lbsx12
dumbbell row w/ elbow out:
5x15lbsx12......................................5x10lbsx12
Forward crunch:
1x19................................................x30
1x16................................................x12
3x11................................................x12
4x13................................................x12
5x11................................................x12
Reverse crunch:
1x36................................................x30
1x20................................................x12
1x17................................................x12
1x15................................................x12
1x13................................................x12

Pretty good improvements, I guess. Having some DOMS in the legs, but nothin' like last week.
Peace,
Bren

[Natrushka]

Originally posted by itsjoyful
lat Raises:
5x15lbsx12......................................5x2.5lbsx12


:eek: Holy Lats, Batman!!!

Nat (all carbed up AGAIN with no place to go)

[itsjoyful]

Now I'm late for soccer, but I have to reply...might not get to afterwards...


what are you my spell check?

what I meant to type was.....5x5lbsx12....impish one!
Peace,
Bren



I want candy, dodododo :dazzle:

[itsjoyful]

New Chest/bi workout and after the freakishly filling day I had yesterday, the workout was great!!! So, here is:

Decline dumbbell bench press;
5x15lbs. x12.............need to increase to 20 lbs next time

Dumbbell incline shoulder raise:
(felt kinda like a lame one, but I'm really feelin' it!)
5x20lbsx12................need to increase to 25 lbs. next time

Flyes
5x15lbsx10.................no increase needed!