MissATC Makes the Move

[missatc]

Well, I've done it! I've decided to take the 12 week challenge of BFL, moderated with Atkins/PP.

History: Battled the bulge teens on. Kept fit through sports and activities. 5 years in the USMC continued to keep me fit despite my best efforts. Married in '89. Child #1 late '90, child #2 early '93. Ballooned up to 180 and 190 (had been staying around 140) for each kid. Using the Zone dropped from 160 back to 135-140, didn't last long.

After battling and losing my weight and bouts with depression, I started Atkins at the end of Feb/02. Gave myself two free days at four weeks, and another at 6 weeks, before realizing I was sabotaging my weight loss. No free days since!

Started exercising again 3 weeks ago. 40' PW 6x a week. The second week I began some light weight training; 3 UBWO and 3 LB toning and strengthening. Started early am work outs on empty tummy, after 1st week of walking.

I didn't take measurements at my all time high. My "barely can squeeze into" size 18 Levi's will serve as a constant reminder.
Thus far I have lost approximately 14 lbs, and I can actually bend over with my pants buttoned to tie my shoes-lol. Not a quick weight loss, but weight loss all the same.


Current: Tomorrow, DH and I go in to have our complete blood work done up including body fat%. We will also do our measurements in the am as a starting point for this challenge. DH has not committed to the 12 weeks. He plans to do 1-2 weeks and see how he feels. Fair enough, at least he is trying, and, yes, he has a fair amount of the access to shed as well. :)

I consider today through Su. my prep time. I have purchased protein drinks (lc), and glutamine. I should be ok with the other supplements. (maybe some day I will take the time to post them here). I did a LBWO this AM and learned A LOT! I had to go purchase some 10lb weights as the 5 and 8 weren't enough.
I have some concerns about an effective LBWO . We only have the weight bench and some dumbbells. Lunges/squats aren't doable for me (at least at this weight) due to week knees. The treadmill will work just fine for the cardio.

I am looking forward to joing the BBFL club!! :spin:

[missatc]

Just got back from getting my blood work done. How depressing! I don't know what I was expecting, I have't had the blood analyzed for 2 years. During those two years, I have not exercised (until 3 weeks ago), spent 6 months on anti-depressants and gained another 20 lbs. So I should not have been surprised to see all the results go the wrong direction. (The total cholestral was actually down 9pts-seemed like very little consolation. My body fat was worse than I thought it would be as well. I guess I've just been feeling so good lately that I wasn't thinking about the reality of years of bad eating habits on my bod. Oh, well. I am doing all the right things now and I look forward to seeing different results in 12 weeks!!

Here are the numbers:

WT: 198.5 BF%: 44% (87 lb) LBM: 56% (111 lb)

Total Cholesterol: 251mg/dl
HDL Cholesterol: 42mg/dl
TC/HDL Ratio: 5.9
Triglyceride: 282mg/dl
LDL Cholesterol: 152mg/dl

Very good 20MAS this AM-Treadmill at 4.0 elevation. Started at 2.5 MPH for my "5" went up by .2 each minute for a result of 3.5 MPH for my "10" The challenge was to maintain good posture and not lean over-arms are pumping!

[missatc]

Not much of a workout this AM. I realize on my first post I said I did a LBWO, it was actually an UBWO and I really enjoyed it! This AM I was do the LBWO. First, I inadvertently left my BFL book at work. No biggie, I would try Nat's link to exrx. Made it there but some of the excercises I had selected were not to be found, not even at the BFL site. I finally decided to just try out some of the excercises to see how my "Rice Krispi" (they snap,crackle, and pop under stress) knees would do. Unfortunately, they lived up to my expectations. I am really going need a new weight bench, one w/ leg workout extension, to do my quads any good. I will BFL the few weight exercises I can do and add some inner/outer thigh exercises, as well as some back side toners to the program. Gotta do what works for me, right? I also like the idea of adding my ab. workout to my 20mas.

[missatc]

Great 20MAS this am. Had to get up at 0500 to get it in and still get to work by 0630. My body felt a little sluggish the first half of the workout, but by the end, was wide awake! Only got about 6 hours sleep last night. Went to bed at 2130, just couldn't sleep. Had some heart palpatations-hope those don't stay around long.

Started at 2.5 MPH for 1 & 2 (elev. 4.0)
2.7 MPH for 3
2.9 MPH for 4
3.1 MPH for 5
3.3 MPH for 6
repeated until 19 went to 3.5 MPH at elev. 4.5

Felt like I hit my numbers right and kept good form.

[missatc]

Tomorrow is C1W1D1! Yahoo!!!!!!!!!!!!!!

Will I still be saying this for C1W2 D1 ? :)

[Natrushka]

KT, you bet you will! Every week brings new discoveries and excitement. I cannot stress enough how powerful and self confident you feel when you being something like this. And it just gets stronger and stronger!

Nat

[missatc]

Got up on time this AM (0610). Started UBWO ~ 0630, finished ~ 0730. Took 14' min. longer than suppose to, but did two exercises that are 1 arm at a time, and was very focused on form.

Here is the UBWO I plan to use for the 1st 4 weeks. When weight is added, I will make a note of it. All reps are completed unless otherwise noted.

CHEST:
DB Bench Press: 8#
10#
15#
15#
20#
DB Flyes 10#

Shoulders:
Seated DB Press: 5#
8#
10#
10#
10#
Side Raises: 5#

Back:
1 Arm DB Rowes: 8#
10#
10#
10# (will up to 15#)
15#
DB Pullover: 10# (will up to 15#)


Triceps:
DB Exten. Kickback: 3#
5#
5#
8#
5#
Bench Dips: -

Biceps:
Incline DB Curls: 5#
8#
10#
10# (will up this to 15#)
15#
Hammer Curls: 8# (will up this to 10#)


The workout felt really good! Made a couple of notes, as I found myself a touch low on two exercises. Also, need to work on form for "Bench Dips" as my wrists felt like they had as much of a workout as my triceps-ow!

[missatc]

Feel great this AM. Arms a bit sore, and feel it in my back as well. Nothing too bad though, I guess that glutamine is working!!

20'MAS followed by ABs. The 20'MAS same as posted previously, except upped the elevation to 5.0 for my 10.

Abs routine: followed the reps for the abs on LBWO and did normal situps, except used wt. bench and decline settings as follows:
HIIT5: #2 decline
HIIT6: #3 "
" 7: #3 "
" 8: #4 " (not good form at all)
" 9: #3
" 10:#3

I need to put some more thought into this. I have little to no ab muscle and don't want to strain my neck as I have done in the past. I just need to be patient, and find some exercises that will really work the muscle w/o causing poor form.

[missatc]

LBWO this AM

Needs lots of improvement here.

Quads: step up to bench, it felt like some work, but didn't really feel it in the muscles. Used the following weights:
10#
15#
20#
25#
20#
20# (I finally started to feel this set, but my arms were almost as tired!)

Hamstrings: Straight leg deadlifts:
10#
15#
20#
25#
20#
15#
This I feel in my lower back more than my hamstrings. I do need to strengthen my LB, so probably will keep this one.

Calves: Angled calf raises
10#
15#
20#
25#
25#
25#
Got up to a "9", but again my arms felt very tired, and this is the highest we have in wts. right now.

[Natrushka]

KT, just start off with regular floor crunches for your Abs. Crunches place less strain than sit ups and they are much more effective for abdominal work. Do you have the most recent edition of Muscle Media Magazine - it's a Training Guide ? They have some great tips for doing all workouts - including abs.

It's important when you do crunches that you squeeze your hamstrings and glutes, taking the hip flexors out of the equation - this isolates the abs and makes them work harder. The motion should be tight and controlled - you are trying to squeeze yourself together, not lift yourself up. You raise yourself to shoulder blades only. Breathing is also very important, as is keeping tension on the abs at all times.

Abs respond best to low reps with heavy weight - they are mostly fast twitch muscle fibers. Go as slow as you can, but don't be afraid to mix it up - slow one set, faster another, slow again, etc. If you feel up to it, you can hold a plate to your chest to increase resistance, but to be honest, I haven't found I need that - yet. I'm still getting a good workout w/o the added weight.

HTH
Nat

[Natrushka]

KT, just saw your last post. I was speaking with Muse last night and she said pretty much the same thing you did this morning - new exercises for her meant she didnt hit her 10s and she didnt think she'd done herself any good (she's singing a very different tune this morning ;) ). Often with LBWO it takes a good 24-36 hours before you 'feel' it.

With deadlift and step ups, I would be very surprized if you were not feeling this workout tomorrow.

Deadlift will be felt in the lower back, hammies and glutes. Check out the general exercise forum for a thread called "Deadlifts" - theres some good information in there on how to make sure you're doing them with correct form.

And here's a great link for demos of how to perform certain moves - I thought it might come in handy Fitsite (http://www.fitsite.com/anatomy.cfm)

Nat

[missatc]

Another great 20'MAS, followed by abs.
Moved the elevation to 5, to hit my nines, and to 6 for my 10. My 2.7mph no longer feels like a six, so will have to move that up as well. Sat. AM should be a doosy!

Abs: did simple crunches for all sets except last one, inwhich I did the bent knee leg raises. I could feel them, but still can't get my shoulder blades off the floor. I feel I need to go up just a touch more, maybe in a few weeks when they are a bit stronger.

[judy130]

Good to see you are doing so well! Every bit of my body has hurt at some time or another, except the abs and like you, I have no ab muscles and desparately need to get some as my tummy sticks out a mile. Will be following Nat's advice too.

We're nearly at the end of the first week, just got HIIT tomorrow. Well done and more power to us.... Here's to week 2.

Judy

[missatc]

Ahhhhh, finally, a chance to get my journaling done! Up at 0530 for UBWO, then to work by 0800.

Changes for UBWO:

Chest: same
Shoulders: same
Back:
-8#,10#,10#, 15#(up from 10#), 15#, 10#
Triceps: same
Biceps: same

After reviewing my intensity levels, I will be adding some weight to all my UP exercises next week. I hit "10s" in all areas except triceps, but the build-up sets aren't quite where they should be.

Thank-you Judy and Nat for your visits and encouraging words. I am hoping to find a copy of Muscle Media you mentioned, Nat, for some break time reading at work tomorrow.

20'MAS tomorrow and week 1 will be done! :)

[missatc]

Week 1 is done!! Had a great 20'MAS this am, before work. Hit my 10 at 6.0E & 3.5 MPH. Also worked on abs, really felt them this morning!! Week two here I come!!

[missatc]

Enjoyed my "free day" yesterday. I know I haven't been getting 8 hours per night, so that, and a min. of 200g of protein are my goals for this week.

Hrs sleep: 7+30 (solid, no waking up)

LBWO this AM, changes:
-quads ,1st rep-upped to 15#, rest remains unchanged (RRU), however didn't hit my "10" :( That means 25# FR. :eek:

No other changes. Notes: How many "step-ups" should I be doing? 12,10,8,6,12,12? or double that, so I do those #'s per leg? I am still really feeling the st. legdeadlift in my lower back, but it did seem to be a little better today. Didn't even hit my "9" in the calf raises, will need to buy more wts.

[missatc]

Hard, hard, hard 20'MAS. Legs still sore from yesterday's LBWO, but definately hit my "10" 6.0elevation ~ 3.7MPH. Followed up with an ab workout. Feel GREAT!!

[missatc]

UBWO this AM. Ate good yesterday, only 6+30 hrs sleep last night.

Changes to UBWO:
-Chest: 10#(vs.8#), 15#(10#),20#(vs.15#), 25#(vs.15#)

-Shoulders: 6rep at 15# (vs.10#)

-Back: 6rep at 20#(vs.10#), DB pullover 12rep at 15#(vs.10#)

-Triceps: 6rep at 10#(vs.8#), third 12rep at 8#(vs.5#)

-Biceps: 12rep at 8# (vs.5#), 10rep at 10#(vs.8#)

Workout is still taking closer to an hour than 45', even cutting down on the rest time in btwn reps. I just can't seem to "pump" quickle and still maintain form. I will continue to work on speeding things up without sacrificing anymore rest time.

Need to up the wt for the back exercises, will reflect on next Monday's log.

[missatc]

Another kick ____ 20'MAS. I was actually dreading this one, because I remembered how hard I pushed Mon. Got on with it this morning and when I was finished I felt GREAT!! It will be awhile thought before I change this workout. I feel an overall "eightish" about min. 11, then some more good fast music kicks in and so do I. I think Kenny Logins' "Danger Zone" is so awesome of a song for pushing through that "10"

[missatc]

LBWO this am. Woke up with a bit of a headache, and fought it through the whole workout. Was just glad when I was done. We should have the new wt bench by the next LBWO. I will certainly be changing the quad exercises and probable the calf exercises as well. One more workout to complete week 2!!

[missatc]

Ahhhhh! Week 2 is done! The cardio was a big challenge for me this week! I feel really good with the plan and sticking to it! I must admit the thought crossed my mind to do a lower intensity workout this AM, but I just don't want to cheat myself. Besides, I always feel SO GREAT when I am done :) .


Tomorrow, my free day, is officially the end of week two. We are haveing company this weekend, so I know my posting time will be slim to none. I am looking forward to sleeping in tomorrow-a real mother's day treat :) .

Cya Mo.

[judy130]

Well done, KT. Doesn't it feel good to have done the two weeks - it seems to have gone by quickly.

Nat's reply to you about abs made me laugh as that is exactly how I feel. My tummy is my worst bit and really needs flattening. Also, I never get round to doing the crunches - my aim this week is to do them every day.

Hopefully, we will succeed soon as long as the fat disappears on top of those rock-hard muscles!!

Good luck

Judy

[missatc]

The new week is off with a bang! I only thought I had jello arms D1. What a great feeling. I will definately be hitting the glutamine throughout the day!!

I hit my 10's on all exercises :thup: ! My form is improving in my side raises (ok, I probably started with too much weight, as I couldn't quite raise the weights to shoulder height. Now, with the same weight, over half the reps are shoulder height, before I start "drooping" ) I noticed during the 1arm DB rowes, my left arm is weaker. Hopefully, that will improve with time.

I'm not going to post the workout, not even changes, too time consuming. I have them recorded on paper if I need the info. Otherwise, I will post beginning and ending weight at the end of four weeks, along with the other fun stats!

Judy, thanks for stopping by. It feel REALLY good to have completed two weeks, and it did go by so fast! I too have been negligent with my abs. My goal was 3x a week, after cardio, and though I have only missed 1 time, I don't feel like the 1 "BFL SET" is enough. I have a torso track and think I will add this to the ab workout and see if I "feel" it any better. I appreciate your desire to work those abs into shape, but you may want to reconsider the "every day" routine. Your abs aren't any different than your other muscle groups and we know we are suppose to take at least 1 day off in between to allow for repair. I think if we work them hard enough, then 3x a week might even seem too much. :)
Have a wonderful workout week!

[Natrushka]

KT, those lat raises are a killer! They, along with moves like flyes and reverse flyes can be done with very minimal weight - it's actually better than using too much. I've found that by using a lighter weight and emphazing the eccentric (the negative portion of the move) and squeeing when you're at the peak you can get a more intense 'burn'. Form is more important than poundage ;) At one point I actually had to remove all plates from my adjustable dumb bells and do them with only the bar (3 lbs).

HTH
Nat

[missatc]

I am so bummmmed!! My poor daughter awoke around 11:30 last night to empty the contents of her out of sorts tummy :( . Like clockwork she was up every hour doing more of the same. Since DH had a 0445 wakeup for work, I was the lucky mommy to get up and help her through it. Tough work for someone with a very weak stomache. Needless to say the energy level is entirely too low to even consider a 20'MAS. I feel guilty, but I don't want to run myself down and risk getting what my girl has. Found out this morning my sister, who visited from out of town this weekend had the exact same problem. Whatever it is, I don't want it. So, I will be off to bed nice and early for a good nights sleep. Ya really miss that REM sleep when you don't get it.

I have been one to make excuses in the past to slowly start straying from exercise. I expect this forum and all of you to help me stay accountable-please :) I don't want to quit something I know is working. Just feeling a bit down: TOM on the way, lack of sleep, and my new bench with the leg extension did not arrive today as promised, no wonder. LBWO tomorrow and I will have to stay with the same exercises that I haven't been real pleased with. The sun WILL come out tomorrow-right?

[missatc]

It is amazing what 10 hours of sleep will do for you! I felt 1000% better this morning. So good in fact, that I finished my cardio and abs, then went on to do my hamstring and calf workouts. A combo workout since yesterday was missed. Feel pumped and ready to go. Darn good thing since this is "Monday" for me.

[TeriDoodle]

Ohhhhhhhhh you sound just like me.... it's getting harder and harder to get out of bed for my workouts! But guilt is a far harder thing to deal with I've learned. Just keep DOIN' IT!! But you are smart to get the rest when needed or skip when it feels as though it will do more harm than good. As Nat says, the workout is supposed to work for you, not YOU for IT!! Listen to your body (but not your head when its trying to make flimsy excuses...that's the :devil:!!)

[missatc]

Well, I made it! Another 20'MAS to get me back on schedule. Woke up this morning to sore abs and tired legs. I was SOOOO tempted :devil: to cut back on my on my cardio-slow it down some or lessen the elevation. But, the determination that often hides deep inside made an appearance and pushe me through my full, normal routine. :thup: Is there such a thing as an "11"?

I think I am doing this right, because when I got to work yesterday, 5 1/2 hours after finishing my workout (and a shower, of course), a co-worker wondered if I had gotten too much sun? I looked at my arms and they were still very dark red/bronze. Cool, free tanning without the ill side effects :)

[missatc]

UBWO this am after 8+30 hrs sleep! Arms feel like jello again, and actually weren't as strong as this past Mo. I'm sure by next We. they will be strong and rarin' to go :)

[missatc]

Yahoo!! Week three is complete!! I am enjoying this exercise regime, this week though, seemed tough. I know I was not getting enough sleep each night, hopefully that will change this next week. Actually, this next week will have its own challenges. Out of town guests are arriving Mon. afternoon and staying until Fri. In the past, we typically stay up late, enjoy too much wine/beer, and then get up early to go golfing. Also, our guests will be staying in the family room where our "gym" is. DH and I plan to move the wt benches, treadmill, and bike into the garage temporarily, so we can still get our workouts in. Now, to just exercise (pun intended) some discretion on the amount of alcohol, and politely excuse myself for an early bedtime (maybe more rest would improve my golf game?), I'll be in good shape.

The 20'MAS was not as difficult as I thought it would be this morning after only 6+30hrs sleep. I felt sleepy, but strong :) .

[missatc]

FREE DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I enjoyed sleeping in until about 6:00 and had a fairly relaxing day.

Today, C1W4D22, completed my 1st LBWO w/ my new wt bench. I now find the stairs in my house a little more challenging than they were yesterday :) . Feels Good!!

[missatc]

20MAS this am after 8+30 sleep!! The cardio actually felt easier than it did last week. I guess this means it is time to up the ante again. Darn! It was kind of enjoyable not working so hard, but I don't want to start getting lazy now. :)

[missatc]

UBWO was tough this am. I am simply glad to be done with it. I pushed hard, but it didnt't "feel" good like it usually does. TOM is here, I am hoping that is all there is to it. I should be ready to push hard AND feel good next UBWO.

[TeriDoodle]

Hi Miss!

I see you are struggling with a sleep issue just like me. Hey, let's make a deal. Let's see what a solid 8 hrs sleep, 3 nights in a row will do for our "game" and then compare notes. $20 says that by Sat. morning we'll feel like the Incredible Hulk!!

What's your carb & protein level these days, anyway? I know that I had to tweak like crazy the first couple of weeks. You might want to play around with that a little.

And the pant-o-meter? How's that going?

I'm finishing week 7 this week....and I must say that I am definitely noticing some muscles popping out....thought they'd never get here! My quads and biceps especially! Now if I can just get this FAT to go away, I might just get to show them off someday! :D

Hang tough and Happy Lifting!

PS - TOM can definitely mess with your workout. Don't fight it & get the extra rest your body is asking for! Take a NAP!! (Wow, what a concept, eh?)

[missatc]

Hi Terri, and thanks for the visit. Oh, how I would LOVE to take a nap right now :yawn: . Unfortunately, I am at work until 10:00 PM and the government tends to frown on us sleeping at work ;) . The good thing is I am one of those people who can go home, go straight to bed and fall asleep without any difficulty. (I will need a few minutes to suck down my shake.) You are on, for 8 hrs of sleep for the next three nights. I really need to do this, as SA. mornings are usually my most difficult to get through. I am suppose to be at work by 0630, ( I may even have to come in earlier this week (0545), I should know by Friday afternoon. ) which means getting up at 0500 to get my 20MAS in. So here is my tentative sleep schedule:
WE: 2300-0700
TH: 2200-0600
FR: 2100-0500

We have had guests this week and I have not been keeping track of "the numbers". This morning, after I posted my food for yesterday, I realized I was probably coming in short on the protein and carbs. I am making a more concerted effort today to keep up the proper nutrient intake. I will start posting my nutrition numbers again by the weekend.

The pant-o-meter is still working. My tummy area doesn't appear to be shrinking, but there is definately more room in my pants through the hip and thigh area. I am anxious to do my 4 week numbers on Saturday afternoon. Maybe, I will even step on the scale that morning. (like I really wouldn't, even if TOM was still around :rolleyes: )

Please come and celebrate (or cry ) with me Saturday. If I am crying, I will re-read your post on "what the heck?" :)

No matter what, I KNOW I am giving this everything I have, both eating and exercising. I haven't been perfect, but my work isn't just until I get where I want to be, it is a PERMANENT change in my lifestyle. And guess what? I AM NOT PERFECT!! (#~!%~ it all anyway :) ) I know this time when I go into maintenence, I will succeed-for the rest of my life! Now that is something to celebrate!!
:cheer:

[TeriDoodle]

I'm gonna post a few and then I'm off to bed. :yawn:

I just wanted to let you know that in week 7 here I feel like I'm really starting to get some muscle. My quads are solid except for the stubborn saddle bags :rolleyes: ... and my biceps are poppin'! :eek: .....so don't be discouraged if your 4 wk results are not stupendous, ok? Just keep at it.

And get that sleep in, ok??!!

[judy130]

Hi KT and well done for keeping it up during this week - you said it would be tough with guests staying, but you sound as if you didn't stray too much.

I also feel that my hips and thighs (and my waist slightly) have got a bit smaller but not my tummy. However I was reading something that said people with an "insulin meter" tummy which is very big will find it is the last to tighten, and won't get small until the fat goes. Bad news, but at least we know we'll get there eventually!!

Good luck for the rest of the week and I'll be looking in next week.

Judy

[missatc]

Got pretty close to 8hrs last night. Up at 0700 for 20MAS. Felt good. I am definately going to have to "up" it a bit. I think I will wait until after SA. workout. That way, I can make changes to all my workouts for the next 4 weeks at once.

Teri-I am trying to not get too excited, but it is hard not too when the clothes are feeling so much looser in some areas. :)

Judy-your news makes me even more determined to make this a permanent change in my lifestyle. I'll be popping into your journals shortly. See ya there. :)

[judy130]

KT - what have you been up to? Have you done your 4-week measurements? Day 30 today and I want to know how you're doing...... write soon.
Judy

[missatc]

C1W5D28

I am finally back! Not much of an excuse, except that TOM hit me especially hard this past week and my mental game was totally off! The good news is, I kept up with my new WOL with the small exception of 1 meal.

Unfortunately, I did not get my measurements done, so I think I will wait until the 1/2 way point in two weeks. (With TOM here I didn't really want to get biased results :) )

I did my 4 week renovation on my workouts, including upping my cardio! I finished with my cardio 15' ago, and the sweat is still rolling off my bod! My arms are definately protesting the new execises from yesterday, but in a good way.

Please accept my appologies for being out of touch. I simply didn't feel very "human" for a few days, and when that happens, the best thing I can do is become a temporary recluse.

DH and I have today and the next couple of days off together-a rare treat! We are hoping to do an overnighter somewhere, so I may not have a chance to visit much until FR or SA.

Thanks Judy for stopping by and asking about me. And thank you to those who drop in to see how I am doing and lend your support. I truly appreciate it, even during my not so "human" days. :rolleyes:

[judy130]

Well done KT for sticking with it, despite TOM. Mine starts next week, just when I'm on holiday, and no gym around, so hope I can come back and say the same as you! There'll be lots of food and drink about, so I'll need all the willpower I can muster.

Judy

[missatc]

LBWO this morning with new exercises. We plan to walk 18 holes this afternoon on our little get-away. It will be interesting to see how my legs are feeling....

See ya all tomorrow night.

[missatc]

Can you say OUCH!!!!! My calves are screaming at me! I think I must have pushed those new calf exercises a bit too much. They felt fine the day of LBWO, but only got one dose of glutamine. Woke up the next morning (TH) and about fell over when I got out of bed. Thank goodness there was a dresser for me to grab, or I would've been down on my knees. I was do for a 20MAS TH. but we were at a B & B. We did make it for a wonderful 4 mile hike through the Icycle canyon area (Leavenworth, WA) My calves did great through the hike, but after the 2+ hr drive home, they were grumpy again. Hit the glutamine hard when I got home. :)

UBWO this am. Good workout-just glad I have a few more days for my calves to recuperate. :)

[missatc]

LBWO this am. I was careful during the hamstring and especially, the calf exercises. My R. calf is still pretty tender, but the workout felt good!

[missatc]

20MAS this am. I lowered the elevation on my treadmill to 4.0 throuhout the workout. I had it up to 4.5 for intensities 5-8, then 5.5 for "9" then 6.0 for my "10". However, after last cardio, I realized my legs were as weak as if I had done a LBWO. Since I did do a LBWO yesterday, I didn't want to push it, especially my calves. (They are a little sore from yesterday, but not nearly as bad as last week!)

[missatc]

UBWO this morning, followed by a peach protein shake, and 3 scrambled eggs w/mushrooms/green onion/ and jalapeno! Yumm, Yumm!

[missatc]

20MAS today. Legs feel VERY tired!! Got 8+ hrs last night, and hopefully again tonight. Almost 1/2 way done through my first challenge. I am trying to figure out what to do 7/3-7/10. I will be able to finish 3 more weeks of BFL for a total of 9. Then I will miss two weeks due to vacation. I would like to finish, but I am also interested in looking at the Body Rx. I guess I'll wait until I read the book and then make some decisions.

[missatc]

LBWO this am, felt a little weak, but my legs have felt a little weak for a few days now. Hopefully, a few days rest will do the trick!

[missatc]

I have been keeping up with my workouts, just not posting everyday. Sat. remain to be the most difficult, as I have to be at work by 0630. If I can get to sleep at a reasonable hour Fr. it's not to bad. It's just tough going to bed on a Fr. night at 9:00 when it is still light out and the neighborhood is wide awake. I got the training guide issue of muscle media and look forward to changing exercises in two weeks!

[missatc]

WOW!! Seven weeks done and 5 to go! I have only missed two workouts total, both of them were cardios. The first one, we were out of town with no gym, but we did go for a long hike. The second cardion I missed was this past SA. I goofed setting my alarm and didn't wake up until 0510 (the alarm had been set for 0415). Since I needed to be at work by 0545, and it is a 20 minute drive, I was lucky to just get there on time. Now, you could argue that I could've worked out when I got home. I was simply too tired, and it was way toooo HOT! So, I enjoyed two days off in a row and refuse to feel guilty about it!! :)

I bought the Body Rx book and read through most of it. I am interested in starting it, but I want to do some more thorough reading.

[judy130]

Great going, KT. 50 days!! I too am interested in BodyRX and also CKD but still have a long way to go. I'm on week 7 instead of week 8 as I missed a week so don't know whether this will set me back. I may do an extra week at the end. I am still with the same exercises so will be interested in looking at your log to see what changes you make.

Keep it up. Well done!

Judy

[missatc]

Well, I finally got to up some weight this morning for my UBWO. The sounds I was making to finish off my biceps are embarassing :blush: I'm just glad no one can hear me except the dog :)

Judy, thanks for stopping by. I like using the number of total days of BFL training, 51 days somehow seems longer than 7+ weeks. :)

Just a few more weeks and challenge 1 will be over. I am SO glad to finally be back into a fitness routine. I feel so much stronger and healthier! I believe my "golden" years will be even more so when they come-still years and years and years and years and- ok, maybe not THAT many years off, but I am not as afraid as I use to be of getting older.

[missatc]

I messed up somewhere on my days, but according to my excel worksheets, today is day 53.

20'MAS this am. Thinking a bit too much of myself, I thought I would try running at 7.0 (vs. 6.0) for my "10" As I mentioned in Judy's journal, before my treadmill was completely up to speed, my brain had realized that my feet and legs were NOT keeping up with the demand! I found myself grabbing the hand rails as I desperatley hit the down arrow on the speed control. So, I guess, I will stay at 6.0 and do a gradual workup to 7.0 :)

[missatc]

UBWO this am. My muscles felt tired and I really had to push to complete the workout.

I did not do the 20MAS SA. I was so tired and I have to get up early for work on SA. I also knew we were going to be on the water later in the day. Not exactly cardio, but lots of energy expended!!

I have finally come up with a plan for my 1 week absence. I will do my normal workout next Mo. Next Tu. I will do TU and WE workouts. I will pick-up my routine the following TH. , 8 days later. I will just consider it a 1 week setback and go for an extra week so I can complete the challenge. I will then take a week or two off before starting my next challenge or Body Rx.

[missatc]

20MAS this am. I am actually running for my "10" at 6.0 My lungs are burning at the end of the minute, but I do tend to recover relatively quickly. I hope to up the the number of minutes I am running, like maybe for my "9"s and "10". I would also like to SLOWLY start increasing the speed for the "10"

[tamarian]

Way to go KT, two more weeks to go :) How's the tape doing?

BTW, what does ATC stand for? Are you an Air-Traffic Controller by any chance?

Wa'il

[missatc]

Hi Wa'il, thanks for stopping by. I have really enjoyed doing this fitness challenge! I see a definate difference in how I look and how my clothes fit. Unfortunately, I have misplaced my measurements-a real bummer! :thdown: , especially since the scale is not always on my side :rolleyes: . The "pant-o-meter" is my mainstay for progress. A pair of levis I couldn't get the zipper up 8-9 weeks ago are now fit to wear out of the house-yippee!!

Yes, ATC does stand for Air Traffic Control. I have been at this job for almost 11 years, including training in OKC. I really like it, especially when it is busy, unfortunately our facility is coming to our "down" time. Most of July and all of Aug. are real sleepers. I tend to burn a lot of my vacation time taking a few hours here and there. Hopefully this summer will be a bit different as the powers that be are allowing for time off without pay (something they would NOT do in the past). Thankfully, DH's takehome pay allows for me to to take extra time off, basically making me part-time. :) :) :)

I plan to pop by your journal as soon as time permits, hopefully this evening. Cya later,

[tamarian]

How cool is that! I work in ATC software, and meet a lot with controllers. Great bunch of people :thup:

Wa'il

[missatc]

LBWO this am. Upped some wts in the quads and I really felt the step-ups today. I have a confession to make: I have not been doing any abdominals. :thdown: I could list a few flimsy excuses but what's the point? I've been lazy with my abs and that's all there is to it. Now, here is my commitment to myself: My next challenge will include abdominal work 2-3 times per week!!!

Wa'il-what kind of software do you work on? Are ATC systems pretty much the same throughout the world?

[tamarian]

Originally posted by missatc
what kind of software do you work on?

These are new generation of automated ATC systems, basically covering everything: en-route, towers, oceanic, multi FIR's, FSS's, automated clearances, conflict predictions and resolution etc. About 10 years worth of software development, and still under testing. If you want to compare it to the STAR system, think of pocket calculators vs. super computers :)

Are ATC systems pretty much the same throughout the world?

Not really, ATC systems vary a lot more than procedures do.

Wa'il

[missatc]

What a killer workout this morning. I think my legs must still be tired from yesterdays LBWO. I didn't change a thing for my cardio but it felt like there was lead in my legs the whole time! I got through my last minute of running by telling myself just 10 more seconds, ( had to repeat it 6 times :) ) I felt like I really accomplished something when I was finished. I think I felt the best about not quitting just because it felt so much harder. I tend to not allow myself to push too far past the "comfort zone".

Wa'il-I look forward to hearing more about the software. We are supposedly one of the first facilities in the ANM (NW Mtn Region) to get STARS. I believe I heard something about the first part of 2003.

Gotta go play w/ the ASR9 and ARTS. CYA!

[missatc]

My posting has been sporadic, but I am keeping up with my workouts-kinda :) . I skipped my last cardio last week, and postponed yesterdays workout to today. Additionally, I am leaving very early tomorrow morning for a 1 week vacation to SOCAL for my sister's wedding. SO....this morning was a triple whammy! I did yesterday's 20MAS, today's UBWO, and tomorrow's LBWO. An hour and a half later, I was totally whupped and it was only 0700!! I am glad I got it done, and I will only miss 1 week instead of 2.

Back in 10 days or so. Bye!

[judy130]

Hi KT

What a super photo of you - now I've seen it, I can't even remember what you had in it's place! Talk about short-term memory LOL

Did you have a good time at your sister's wedding? I think SOCAL must stand for southern California so it must have been very warm there.

Are you going to start BodyRX now? Look forward to seeing how you get on - also some stats from BFL.

See you
Judy

[missatc]

Yesterday was day 1 of my new challenge! I started with the following workout, but did not reach failure on any of them, so will definately be upping the reps and/or lbs next workout!

Chest Press: 6 sets of 8 ~ 20lbs (will up the reps to 12)

Incline Press: 6 sets of 8 ~ 15lbs (will up the reps to 10)

Inlclined Chest Fly: 6 sets of 8 ~ 10lbs (will do flat back next time & up the reps to 10)

Dumbbell Curls: 5 sets of 8 ~ 12lbs (will up the reps to 9)

Preacher Curls: 5 sets of 8 ~ 12lbs (will up the reps to 9)

I plan to do cardio 2x a week (TU/TH), but not with this heat!

-Judy, thanks for noticing the new pic! (It use to be a Garfield head :) ) I don't have any real body statistics for BFL, as the measurements I took have been lost. I could've sworn I had posted them, but I can only find my bloodwork stats. My bench press stats are posted below.

D1 (UBWO)////D66 (UBWO)
DB bench press: 12reps ~ 8#s////12reps ~ 15#s
...........................10reps ~10#s////10reps ~20#s
...........................8reps ~ 15#s////8reps ~ 25#s
...........................6reps ~ 15#s////6reps ~ 30#s
...........................12reps ~ 20#s//12reps ~ 25#s
DB Flyes.............12reps ~10#s///12reps ~ 15#s

This exercise saw the greatest change in strength, though I am happy to report that I was at least 3lbs stronger in all my exercises!

I am looking forward to getting back into a routine for strenth training. My chest and biceps aren't so sure after yesterdays workout (and I didn't even reach failure-don't tell them what is really in store for them :eek: ). Tomorrow is back and triceps.

[missatc]

Since I didn't reach failure on any exercises this week, I am just looking at this past week as a practice week. I also did not do any aerobic which I will be implementing 2x a week starting this next week. The DOMS howver, are not just practice ones! Thank our maker above for L-glutamine! The BodyRx program also only reguires abs done 1 a week. However, I plan to do them on my two cardio days as well. Here is my weekly workout:

MO:
chest - 3 diff. exercises, 6 sets ea. 10 reps per set
biceps - 2 diff. exercises,5 sets ea. 10 reps per set

TU:
20MAS and abs (2 different exercises as many reps as possible)

WE:
back - 3 diff. exercises 6 sets ea. 10 reps per set
tri's - 2 diff. exercises 5 sets ea. 10 reps per set

TH:
20MAS & Abs

FR
Quads/hamstrings - 3 diff. exercises 6 sets ea. 10 reps per set
calves - 2 diff. exercises, 5 sets ea. 10 reps per set

SA:
Shoulders - 3 diff. exercises, 6 sets ea. 10 reps per set
abs - 2 diff. exercises, as many reps as possible

[missatc]

I have started the "T-Dawg" plan today and will continue with BodyRx for exercise.

Preworkout: Ribose-D & 20 oz water

Workout:

Bench Press: 25#: 12, 9, 12, 9, 8, & 9

Incline Press: 15#: 12, 12, 10, 11, 10 & 10

Flyes: 12#: 12, 10, 9, 10, 9 & 9

DB Curl: 15#: 12, 10, 8, 8 & 7

Preacher: 12#: 9, 9, 8, 8 & 7

[itsjoyful]

Way to go! Our work outs look so similar, but you lift more.
Peace,
bren

[missatc]

I am NOT going to do cardio for at least a few weeks. Call it lazy (which it partially is :rolleyes: ), but there is too much going on right now in making offers on a different house and getting this one ready to sell. Not to mention our last little "fling" for vacation next week which includes "back-to- school" shopping for the munchkins. Arrrrgh!!!! What I probably need the most is the cardio to help me mentally. Perhaps if time permits tomorrow, I will do a bit before my LBWO.

Did some back (need to see my trainer about the surgical tubing exercises) and all my triceps. Good workout, but no time for stats. Next week!

Bren, I swam competitively for 12 years, from age 6 to 18. I don't think that kind of muscle base ever goes completely away. I also spent 5 years in the USMC between 19-24, they kinda demand you stay in shape :) . I have really let myself go these past 10 years and I am paying for it! The wt is not moving off like it once use to. I'm sure it has nothing to do w/age! :rolleyes:

[itsjoyful]

I'm thinkin' it's not such a bad idea to skip cardio for a while. I'm hoping when the girls get back, I'll have more time/energy to do 'fun' cardio (rollerblading, swimming, biking...) instead of dreadmill, I mean treadmill cardio. Since they only have 3 more weeks left of summer, I want to try to make the most of it for them.


Peace,
Bren
:)
p.s. you were in the MARINES? I am impressed!

[missatc]

We 8/14/02 Day2 Back/Triceps

1 arm DB row: 6 sets ~ 25#: Reps-12,9,8,8,8,8

Bent over row: 2 sets (got a phone call couldn't ignore) ~ 2x15: Reps- 10,10

St. Leg Dead lift: Did not do, same phone call and running out of time.

Flatback Tricep ext. 5 sets ~ 2x12# Reps-12,12,9,6,5

Tricep Kickback: 5 sets ~ 8# Reps-8,10,10,10,10


Fr 8/16/02 Day3 LBWO

Leg ext. : 6 sets ~ 70# Reps-12,10,10,9,9,8

Step-ups: 6sets ~ 2x20# Reps-12,12,12,9,9,9

Hamstring curl: 6 sets ~ 35# Reps-12,12,10,8,6,6

Single Calf Raise: 5 sets ~ 15# Reps-12,10,10,9,9

Angled Calf Raise: 5 sets ~ 2x30# Reps-12,12,12,12,12



Sa 8/17/02 Day4 Shoulders/Abs

Arnold DB Press: 6 sets ~ 13# Reps-12,12,10,9,9,9

Seated Lat Raise: 6 sets ~ 8# Reps-8,6,7,6,6,6

Rear Deltoid Flyes: 6 sets ~ 3# Reps-12,12,10,12,12,10
(Still working on form on this one, but will still up the wt.)

Bent Knee Crunch: 5 sets, 20 reps per set

Torso Track: 5 sets, 20 reps per set

Tomorrow would normally be my free day, but we are going to a theme park on Mon. So, tomorrow will be day1 workout and Mon. will be my free day for both exercise and meals.