These boots were made for walking

[AngelaR]

I hope it's okay to join you folks in the gym logs. I'm not doing weights, and I'd rather die before walking into a gym. My exercise room is the great outdoors, and my equipment is a quality pair of walking sneakers, a pedometer, a pair of binoculars and a bird book. ;)

I started walking seriously about 3 weeks ago. It started with a 45 minute evening walk down to the creek to watch the deer at dusk. It grew into 45min to an hour at lunch, and an hour to 90 minutes in the evening. This weekend I'm adding an early morning walk, since I'm up at 5 am anyway. This has blossomed into a new found passion.

It was measurement day today. I've lost another inch on my waist - no surprise since my pants are loose. Gained the same inch back on my thighs, but that's likely due to all the walking.

So far this week I've walked 27 km, or just a few feet under 17 miles. It's amazing how the distance adds up!!

My treats for the week were:
- a proper pair of walking sneakers from the sports store. Wow what a difference they make. Much more comfy than my old running shoes. The soles are actually curved to help with impact and to rock your foot properly on the steps.

- a walking pedometer, that clips on your waist and measures how far you walk. Freedom finally...I don't feel compelled to walk the same old routes that I have already done by car to measure the distance.

- the next twinkle in my eye is (I can't believe I'm saying this) real exercise clothes. I finally feel comfortable enough about my body to get a couple of pairs of bicycling style spandex shorts or leggings. So far I've been doing my lunch walk in my work clothes ( a little dressed down) and would prefer to do it in other clothes. This week I discovered we actually have a locker room with showers in our building. Egads..I'm becoming one of the exercise junkies that flood out of the building at lunch time!!

On the serious side, the lunch time walks have done more than given me some exercise. It's a marvelous break in the day. I'm no longer dragged out after lunch. It's easier to focus, and the afternoon seems to go by so much faster now.

What I'm most thrilled about is that walking time has been designated as no smoking time. It seems silly to be hoofing along puffing on a smoke, and it's even sillier to light up afterwards. While I haven't quit, I've added almost another 3 hours a day that is smoke free. Quitting day is likely not that far off.

[fern2340]

:) Hey everyone is welcome here!!! :)

You sound so very motivated--that's great! I hear ya on the pedometer thing. When I go walking/running, I have my 2 mile course mapped out (good old car!).

I look forward to reading your progress as you become an exercise junkie!!!

:)
Linda

[AngelaR]

Walking goals:

Frequency targets:
- at least 4 early morning power walks a week, before eating. Sat and Sun should be easy to do. As the days get longer and lighter in the morning, weekday outings will get easier.

- at least 3 lunchtime powerwalks during the work week, before eating, depending on how hectic my schedule is. (I've already managed this so far)

- at least 5 evening recreational walks a week, after dinner with my dh. While we don't power walk, we do walk briskly and cover satisfying distances. (We've already managed to keep this 5 times a week schedule)

- twice a week recreational walks with a friend who is just starting out. She's a certified reflexologist, and is very health and nutrition aware. This should make for interesting conversation along the way.

Effort targets:
- increase pace and improve average time per mile.
- increase milage

Walking is refreshing, but to get a satisfying amount requires at least 2-3 hours a day. I'm toying with the idea of working up to jogging. To start it will be short stretches of jogging along the walk route. This should be doable...we started out with 45 minute 1 mile walks and now I'm already walking at least 6 miles a day. It will just take some getting used to and working up slowly.

Sat:
7 am power walk to the river's flood plain.
40 minutes outbound, 30 minutes homebound. 3.4 miles (5.4 km)
Average pace 20.6 minutes per mile (up from last weeks 30 minute mile)

The flood plain route is a mix of flat stretches, 2 short steep hills and several long slow grades. Outbound is for the most part downhill. Homebound is uphill. I can really feel my calves working on the steep hills, while the thighs work hard on the long slow grades. It is possible to work up a sweat walking, so plenty of water is in order along the way.

4 pm recreational walk 1.6 mile with a friend

2 mile power walk before dinner. 40 minutes. 20 minutes per mile.

7 miles total walking today.

[AngelaR]

No walking this week. The weather has been cold, rainy and miserable. I don't have comfortable enough wetproof clothes yet to deal with walking in this kind of weather.

Finally got the spare room in the basement cleaned out and set up as an exercise room. Just finished Richard Simmon Sweatin' to the Oldies, and I feel positively charged!

*LOL* If anyone was watching my workout, they'd think the music I was dancing to was a different tape playing in a different room. I have no coordination. I can't remember repetative dance steps. And I'm too clutzy to be able to reverse what I'm watching on TV and go in the right direction. But I don't care. It was fun dancing away to the music I grew up with.

The tape is quite a workout. It works upper and lower body, gradually builds up to quite an active dance routine, and has great stretches in it. It's a nice alternative to walking, since walking doesn't get me into that kind of a sweat. Plus it doesn't take as much time as walking, so will be easier to do in the morning before work.

I've been reading thru TrainerDan's weight training tips for beginners, and the other info in the stickies, and am thinking that moving to weights for me won't be so far away....as long as I can find exercises that I can do at home with minimal amount of equipment..probably just some small hand dumbells.

I'm very please that I finally added physical activity to my new way of life. It's quite enjoyable. I look forward to it. It feels great during and after. One more small step forward. :D

[AngelaR]

5am-6am - exercise tape

I guess working out is like eating. You need to find something that works for you. While I enjoy the exercise tape, all the bouncing around to the music is murder on my arthritic knees. I'll have to find something else for cardio. Darn. I loved the total body workout. Walking doesn't give me that.

[AngelaR]

I can barely walk from all the stain on my knees from 2 days in a row of the Richard Simmons tape. This is very disappointing. For the first time in my entire life I actually WANTED to exercise, and my body won't cooperate. When my knees recover in a few days I'll go back to walking.

Went out today and picked up the Body for Life book, and 2 videos..one low impact arobics and stretches, and one that has 12 basic weight training exercises. Many of the exercises are exactly the same as in the BFL book. The advantage is she works very much on instructing on technique, form, what not to do, where to focus. Seeing the actual exercise helps me to understand what to do.

I spent some time going through the tape today with half litre water bottles filled to one pound weight, just to see how I would do. Yeah I know, one pound is NOTHING, but if you've never lifted weights before, some of those exercises are murder even with one pound at 2 sets of 12 reps. I focused on the upper body training and abs, since they were easier on my knees. The tape also had sitting version of most of the upper body exercises, which helped today.

I've started to read the BFL book, especially the routines to get an idea what is involved equipment wise. I don't have a set of dumbells, so following it to the tee is not in my short term plan.

What I hope to do is at least to reps, starting with 2.5 pounds (1 litre bottles), just to learn the exercises and feel comfy with them. I suppose anything is better than sitting around on my butt. This is a start.

What I really want is new young knees. I was hoping that the glucosamine sulfate would help. I've been taking it since about late January.

[tamarian]

Originally posted by AngelaR
What I hope to do is at least to reps, starting with 2.5 pounds (1 litre bottles), just to learn the exercises and feel comfy with them. I suppose anything is better than sitting around on my butt. This is a start.

This is very wise :thup: There's guy I occasionally meet at they gym. He racks up all the weights for his routine. Nothing worng with it, except that it was very obvious that it's too much for him. The only way he could wing it was to do half the range of motion, and swing his body to generate more force. The only benefit was to show-off :)

Knowing the right motion, and how each muscle can be separated is very important. I prefer to reach failure with a weight that is totally under control by doing it slow.

I wouldn't worry about missing a couple of days for the tape, it's better to fully recover first. Eventually it should be a routine with no need for recovery.

Wa'il

[AngelaR]

Thanks for your comments Wa'il. It's times like these I sure wish I had a personal trainer. I feel clutzy and uncoordinated with weights. There are too many things to focus on..the position of the hands, how to position the back, the proper arc or swing, elbows in, elbows out! I suppose with practice it will become more natural.

Walking seems to be doing a good job for my lower body without flaring up the arthritis in my knees, so I'll continue that.

My upper body strength is abismal. Pushups..first set 4, second set 2, then I collapsed on the floor.

Floor crunches...5 then I'm toast, but I'm sure my form is all wrong. It just doesn't "feel" right.

I used to play a lot of tennis in my younger years. I could "feel" a good swing, when the ball and the racquet connected just right. I want to feel that same "sweet spot" with these resistance exercises.

This is day 2 of weights practice. It won't happen overnight. :p

[AngelaR]

A couple of significant achievements over the last few days while I was away on a business trip.

Most importantly on the self confidence front...actually got up the courage to go down to the hotel gym and work out. The exercise elves must have been watching over me - the gym was empty both times I went (it was full when I passed by to go to my room). This was a welcome relief as it gave me a chance to try out the treadmill without feeling like a fool.

Secondly...improved up to a 10 minute mile on the treadmill in both of the workouts.

May 21 - 4 miles, 42 minutes, just seconds over 10 minutes/mile
May 22 - 3 miles, 30 minutes, 10 minutes/mile

A 10 minute mile walking is just about jogging pace without the bouncing - works up a great sweat in a much shorter timeframe.

The challenge will be maintaining that pace on the open roads. It's too easy to maintain a steady pace on the treadmill..you have to keep up with the belt otherwise you get flung off!

Weight training - used the opportunity to practice the exercises with real dumbells and try to establish an effective starting weight and a safe upper limit. Unfortunately, my limits right now are 3 pounds starting and 5 pounds upper limit for upper body. The 8 pound weight was far too heavy to do safely. I'm glad my home made weights give me odd weights of 3.5, 4 and 4.5 pounds. This will be good until I outgrow them.

Here is what I tried - it's not the proper BFL routine - just a baseline.

Dumbell bench press - chest:
12 at 3#
10 at 3#
12 at 5#
10 at 5#
Arms were getting pretty bobbly on the second rep at 5#

Dumbell flyes - chest:
12 at 3#
10 at 3#
12 at 5#
10 at 5#
It was easy enough to focus on feeling this chest workout in the right muscles.

Seated dumbell press - shoulders
12 at 3#
10 at 3#
12 at 5#
8 at 5#
These were really difficult at both weights. My arms were quite wobbly. It was hard to focus on the shoulder muscles..felt it more in my wrists (which are very weak). Couldn't get past 8 on the second rep of 5# no matter how hard I tried.

Side raises - shoulders
12 at 3#
10 at 3#
12 at 5#
10 at 5#
Could feel these on the shoulders, but I think I was doing them too fast.

Shoulders and chest are very sore today.

Dumbell rows - back
12 at 3#
10 at 3#
12 at 5#
Had a lot of trouble feeling these working the back muscles

Seated dumbell curls - biceps
12 at 3#
10 at 3#
12 at 5#
10 at 5#

Hammer curls - biceps
12 at 3#
10 at 3#
12 at 5#
10 at 5#
Also had trouble feeling these in the right muscles. Had problems controlling my wrists from being wobbly.

Bent over raises -
12 at 3#
6 at 3#
These were difficult

Tried a few squats and lunges without weights, but my knees did nothing but snap, crackle and pop. Could only get about 1/3 of the way down. Couldn't get back up. Will have to find other quad and hamstring exercises that don't make me feel like rice crispies.

Tomorrow will be the start in earnest of planned BFL routines.

Don't have a problem at all with early morning workouts on an empty stomach. I'm normally up and about between 4:30 and 5am every day anyway. There's plenty of time for workouts before going to work.

[Marlaine]

WOW Angela!!

I peeked into your journal to catch up and discovered that you'd started a gym log! I'm so excited and proud for you. It amazes me how good exercising makes me feel and I see that you are noticing that a small start is like planting a seed. In very short order, it grows and grows and grows!

I had to giggle when I read that you'd gone to a 'real' gym after the line at the beginning of your journal: I'm not doing weights, and I'd rather die before walking into a gym.

Every tiny step you take IS progress, so pat yourself on the back and be proud! :thup:

Marlaine

[itsjoyful]

Angela~

What a huge smile I had on my face the entire time I read your gym log. I always love when someone discovers the euphoria of exercise.

You are doing so great!! Taking small steps is exactly the way to do it. There is nothing like overdoing it, hurting yourself and then never wanting to do it again.

I am in my 3rd week of BFL and love every day of it. The exercises in the book are pretty limited and you can look here (http://www.exrx.net/Exercise.html) to find a plethora of exercises.
Feeling uncoordinated is so common when first starting. I've learned that if I practice in front of a mirror it helps.
I look forward to following your progress!
Regards,
Brenda

[AngelaR]

Decided to start with LBWO, since most of my practicing has been on upper body.

6 am - empty stomach except for 1 cup of black coffee

Dumb bell step ups - quads
12 at 2#
10 at 3.5#
8 at 3.5#
6 at 5#
12 at 3.5#
Dumb bell plie squat 12 at 3.5
Intensity level 9. Could use heavier weights for these to get to an intensity level of 10. Had a bit of trouble with my snap crackle and pop knees, but once they got used to it the kinks behind my kneecaps worked themselves out.

Straight leg deadlifts - hamstrings
12 at 2#
10 at 3.5#
8 at 3.5#
6 at 5#
12 at 5#
straight leg/straight back deadlifts 24 at 5#
Had to really focus on the hamstrings. Definitely need heavier weights for this

Angled calf raises - calves
12 at 5#
10 at 5#
8 at 5#
6 at 5#
12 at 5#
one leg calf raises - right side 9 at 5#, left side 9 at 5#
Calves were burning. Had some balancing problems. Couldn't do more than 9 on the one legs - just couldn't raise up no matter how hard I tried.

Floor crunches - abs
12, 10, 8, 6 12 I HATE THESE, I HATE THESE I HATE THESE
Bent knee leg raises 4 to failure. I HATE THESE TOO!

Wow!! this was the first time thru an entire LBWO. This is intense!!! WOW! I'm gonna feel this later on.

But...I'm definitely going to need heavier weights for LBWO. The homemade ones will be fine for my skinny little weak arms.

Noticed something over the last week- wondering if other people feel this. I sweat like crazy during the workouts, and drink at least 1 litre of water. About 30 minutes after finishing, I get freezing cold..not the kind of cold that gives you skin goosebumps. but deep down inside your body freezing cold. What causes this???

[fern2340]

AH, someone else's knees who snap, crackle and pop! ;)

To help with the soreness, are you taking l-glutamine? It works wonders on your recovery time!

You are doing so great Angela!
Take care,
Linda

[Marlaine]

Angela......

I sweat when working out......and get cold after. I don't know for sure, but I suspect that it's because the blood is rushing to the muscles to start the repair work on them and that leaves us feeling chilled. Just my theory. I have one of those bags of preserved corn that I heat up in the microwave and wear around my neck for about an hour afterward. I find that this helps to bring my body heat back.

Congrats on your first complete LBWO!! Once again....I'm thrilled for you. YOU inspire me!! :thup:

Marlaine

[AngelaR]

Linda and Marlaine - once again your encouragement is greatly appreciated. It's comforting to know someone with more experience is watching - and understands what all this feels like mentally and physically. That's something my dear hubby will never get close to understanding about this exercise bit. He keeps thinking it will go on for a week or so and then just dwindle away. Thanks again - you guys are great.

20-mas outdoor walking.
This is nothing like the treadmill...much more challenging for me. Harder to keep a steady stride, but easier to focus.

Didn't stretch or warm up before going out. Big mistake. Was fooled by no sore muscles from yesterday's LBWO, until I took the first dozen steps. Then all I wanted to do was turn around and go back to bed.

Definitely hit my tens on this one. Didn't do it according to BFL timing. Couldn't keep up the jogging/sprinting for that .

4 jog/sprint intervals on the outbound 10 minutes. 6 on the homebound 10 minutes. Every minute was torture. Calves and hamstrings were aching like crazy. If anyone was walking behind me they'd of thought I was in labour - heavy breathing, grunting groaning, talking to myself. It seemed easier to let it all out vocally than hold it in.

Each minute was an intensley focused effort. Just make it to the next mailbox. Ok, made it to the mailbox, try jogging to the next apple tree. Didn't make it. Keep walking to the maple tree. try another jog. Push harder, breathe louder, swear a few choice words, then keep going. There was absolutely NO hestitaion about turning back for homebound as soon as the first 10 minutes were up!

Feel satisfied that I did it. Distance covered and miles per minute are not important anymore. Funny about that. Was totally focused on effort. Feels great! Legs are like jello now.

[Marlaine]

Angela....

The really cool thing about BFL is that you are going to improve by leaps and bounds because you are challenging yourself like this.

I think what appeals to me about BFL is that it's challenging and it yields results. It's about that "satisfied" feeling you mentioned. We are meeting the challenge and doing it for ourselves.

Marlaine

[AngelaR]

5 minute warm up

Not happy with this first full UBWO. Don't know if the weights are too light or if my positioning is all wrong. Only hit my tens on the shoulder exercises. Had to do motions very slowly and hold much long to feel any of the muscle groups.

Chest - DB flyes, DB bench press
Shoulders - Side raises, Bent over raises
Back - DB rows, bent over Rows
Triceps - lying dumbell extensions, kickbacks
Biceps - DB curls, hammer curls

Hamstrings still aching from yesterday. Started l-glutamine yesterday, but made the mistake of getting tablets instead of powder. There're only 500mg each, so that's a lot of pills to swallow twice a day.

Looking for used weights in the paper. And a proper bench.

[Natrushka]

Angela, learning your necessary weights is a crap shoot the first few times out of the gate. We often tend to underestimate what we can lift. Yes, most women are weak in upper body moves, but we do lift heavy things all the time!

Figuring out what is a good starting weight and moving up from there is a somewhat backwards way of getting to your ojbective - muscle failure. In a few days, when your arms are not sore (if they should be sore later, it often takes 24-36 hours for DOMS to show up) try each move again, but just for a few reps. Try to figure out your maximum weight for 1 or 2 reps. Then work backwards. 6 reps would be 90% of that, 8 would be 80%, 10 would be 70% and 12, well 60% ;)

If you can get down to your local library you can probably pick up a video or two on how to lift these puppies - I saw a few when doing some searching for a friend here in Ottawa. I'm not sure if you saw them or not but there are a few good links I've posted around on demos - (http://www.2-fit.com/video/index.html and http://www.fitsite.com/anatomy.cfm ) These should help you ensure you're doing the moves right - it does take some practice :)

We're all here cheering you on!
Nat

[AngelaR]

Week 2 day 1

Nat - thanks for the links. One of those I already picked up from one of the threads in the exercise forums. Thanks for the other. :p

Back form a 3 day business trip.

Yesterday was my free day. Tuesday and Wed I worked out in the hotel gym. Lower body workout went great. I love that workout. It's because the first group is step-ups...holding onto weights and stepping up onto the weight bench. It's like doing a super stairmaster - as much aerobics as it is resistance training for my quads. For some reason this is may favorite.

Instead of doing the aerobics workout on Wednesday, I did more upper body. I'm having trouble with this one. I was very lucky because there was a very nice fellow in the gym who was doing weights too, and started talking to me when he saw me flipping thru the pages of the BFL book. He actually helped me out with some pointers on form and technique on most of my upper body routines. That was so nice of him.

I think I need to switch to using my rowing machine for some of my upper body routines until I can get a real set of weights and a bench. The weights I have at home just aren't heavy enough. I'm not feeling anything, and I hate doing the routine. On the rowing machine I know I can really work my biceps and triceps.

Started 2 new food/nutrition things.
l-glutamine
soy protein shakes. The only whey protein shake I could find was at Bulk Barn, and it had 19 carbs for 2 scoops. I passed on that one. I like these soy shakes. I think it was Nat who said they make a nice delivery vehicle for other goodies (l-glut and flax seed oil). I've gone off of the liberty yogurt for a while, and am putting my daily ration of raspberries into the shakes instead of the yogurt. My body needs a shake up anyway..a switch off of yogurt will be good for a while.

I've read the stickies and other posts on protein shakes, and it seems to be 6 of 1, half dozen of the other as to whether to use soy or whey.

There is a GNC about 45 minutes drive away, so I'll head out there on Saturday. I need to get some powdered l-glut. I'll check out their protein shakes.

[Marlaine]

Angela....

I love those step ups too. Did them as a primary exercise for a while and have been doing them as secondary this round. I'm probably going to make them the primary again starting on week 9 simply because I enjoy them AND I feel like I make great progress doing them.

It's wonderful to find exercises like this that we really look forward to doing, isn't it?

Marlaine

[AngelaR]

Marlaine - I just wish I could find the same kind of "I luv them" exercises for my upper body workout. It will just take some playing around until I get it right.

C1W2D2 - 20MAS
20 minutes on the rowing machine. This silly thing hasn't had more than 1000 strokes in the 10 years I've owned it. It's getting it's fair share of use now. Today I was able to adjust the tension form the lowest setting to setting 2. This I could really feel in different muscles, depending on how I grabbed the "oars" or whether I slid the seat or sat still. This was more of an experiment than a 20-MAS...but I did find some things I could do for triceps and biceps that are more satisfying than the weights. This is resistance training anyway, so .... :p

I mentioned in my other journal that I have been ravenously hungry since starting BFL and have had no problem getting 5 or six smaller meals in. Protein shakes help out.

oooh almost forgot...there has been a 2 inch measurement change on ribcage, tummy and hips. This is the first downward movement in almost 3 months. There was a 1 inch increase in my right thigh. over 3 measuring spots, it could be tape reading error, or some migrating fat, or some muscle development. Not worried at all about that 1 inch..I think it's a good thing.

[Marlaine]

Hi Angela....

It may take a bit of time, but eventually, I'm certain that it will all come together for you. In the meantime, here is My Favourite Triceps Exercise (http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html). I love the way this one feels!

Marlaine

[AngelaR]

My heart and mind were not in my workout today. Don't know why, cuz I love my lower body workout. Only hit my tens on the crunches.

Quads - step ups and plie squats
Hamstrings - deadlifts
Calves - calf raises and 1 legged calf raise
Abs - crunches. Finally got these right and boy can I feel them!

Went to GNC yesterday and picked up some vanilla flavored soy protein mix. It has quite a strong taste, and is pleasant on it's own. The vanilla is too overpowering to add raspberries into. But, it's a good alternative for my evening shake when I'm already at my carb limit and can't use fruit. The fellow in the store was quite helpful, and has just finished his first BFL challenge, so we had a pleasant conversation.

Yesterday I had a 3000 calorie day and 188 protein just to manage the hunger. My normal non exercising upper calorie limit would be just over 1900. Keeping an eye on upper limits to make sure I don't undo the good from the exercise.

Today is a gardening day. I can already feel my quads aching so it's going to be a tough one.

Marlaine - I'm working on that tricept exercise. It's in my UBWO. It feels awkward right now. It will come in time. Thanks for the tip.

[AngelaR]

Having some problems with change of morning routine. When I started BFL I was on a mixture of vacation wrapped around some business travel. It was easy to work out first thing in the morning. Now that I'm back home and into my regular workday routine, I'm having a wee bit of trouble getting my butt moving in the morning to work out. Have swithced my workouts to before supper, but I know the morning ones are more effective.

By experimenting with different grips and such, I've been able to find satisfying bicep tricep and shoulder exercises using my rowing machine.

My copy of Dan's book arrived today! Got some reading to do.

[Natrushka]

Angela, if you cannot fit the weight lifting workouts in early in the morning don't sweat it - literally! The goal of the lifting is to build muscle that will eat body fat. You may actually be stronger later in the day. Feeling stronger can result in greater gains in muscle and consequently better fat loss. I recently began having half a protein shake prior to lifting to ensure I was not in a completely catabolic state (as you are after fasting through the night) - I feel stronger when I do my workouts now; I know I sure hurt a lot more afterward.

What is key is that you get the workouts in; make the program work for you.

Nat

[AngelaR]

Nat, I guess it's all about finding out what works best for each of us, rather than being obsessed and frustrated when doing things "by the book". I actually DO enjoy morning workouts better. Not just because of the workout, but because I feel more alert, clear headed and energetic for the rest of the day. I just have trouble some mornings facing up to it.

It was a free day today. Body was resting, mind was racing with random thoughts and observations.

- still having a bit of trouble getting my mind wrapped around eating higher carbs, and upping calories to about 2000. Not having problems at all with protein levels since introducing protein shakes. Deep down I'm still afraid it will make me stop losing . I have to let go of that.

- read Dan's metabolism book last night. Interesting reading, although it will take several readings to absorb it all. My conculsion is jump starting my metablism is great info to have tucked away for use if it is required.

-Resisted the temptation to try a kickstart because I have slowed down to losing only 3 pounds in the last 3 months and only a couple of inches (yea, I know pounds are not important) I have no reason to believe anything other than normal body adjustment is happening. I was at this weight for about 10 years before I went higher. Exercising, drinking plenty of water, and keeping those calories up will eventually pay off. As Nat and Marlaine say, BFL is a 12 week program. You won't see results right away.

(Note to Self-remember to come back and read this post on the days you are feeling frustrated and turtled because you have nothing to feel frustrated about. Stop being so darned impatient!)

-been daydreaming about what I will look like, feel like at the end of the 12 weeks. That will be in mid August. Those daydreams make me smile because I know I'll get there one achy muscle at a time. ;)

[AngelaR]

Wow!. Can't believe this is the start of week 3 and I've stuck with it and am still enjoying it!!!

LBWO

Quads - Step ups/plie squats. Only hit my 9's on these. need heavier weights desperately

Hamstrings - Deadlifts - still having trouble with these. Did all the sets and had to really focus on my hamstrings.

Calves - 1 legged calf raises. Couldn't finish the last set. Calves were burning and there was just nothing left to push up with. I LOVE that feeling!

Abs - Crunches. Still hate these. Couldn't finish most of the reps
10/12, 9/10, 8/8, 6/6, 10/12/6/12 As much as I hate these I know they are the only thing I can do right now to help out with the little watermelon I'm carrying around. One day I'll be thankfull that I hated these enough to keep at it. ;)

Still haven't found used equipment in the paper. Posted wanted notices up in all the coffee rooms at work hoping someone there would come thru.

I love the feeling after a good workout!

[itsjoyful]

Hi Angela!
What a great suprise to have you around my gym log. I figured I'd come answer over here.
To answer our questions, I had to go through my log to try to peice it all togeter. Back in November I was attempting to work out on a fairly regular basis in the gym at my old apartment. I was using ALOT of machines. In fact, now that I think about, all my LBWO were machines, even calves. I've always carried an "athletic" build so maybe that's why the heavier weights. It may also have to do with the running. I've been running for about 5 years now so maybe just the activity has helped? I'm not sure.
I will tell you that the difference between week 1 and week 4 are pretty big. I'm going to look for my first week papers, and I'll let you know what the differences are.
I hope I've helped. I can imagine it's a bit frustrating to be doing this on your own with only support from here. You are doing a great job and I visit your log often. Even if I'm not posting, if you notice your log has been viewed, know it was me giving you a huge RIGHT ON!
Let me know if there is anything else I can help with. Have a great weekend!
Regards,
Brenda

[AngelaR]

D2 - 20 MAS -skipped it...got involved with helping my husband install the new statellite dish and get it running. Before I knew it it was noon and we hadn't had breakfast. Scrambled the rest of the day to get groceries and clean house for company that was coming for dinner.

D3 UBWO
FINALLY I FOUND THE GROOVE FOR THIS!!! Slight positioning changes, and doubling up on the reps for the routines where my weights are way too low really helped make this worthwhile finally!!

3 minute warm up to a tape, which the brand new VCR promptly refused to eject.
3 sets of 12 step ups with no weights to continue warmup.

Chest
Flyes using 5# for all reps. HM10s on the final set. Dumb bell bench press. doubled the reps to compensate for light weights

Shoulders
Bent over raises
12 ~ 3.5#, 10 ~ 2#, 8~2#, 6~3#, 12~3#, side raises 9~3#. HM10s

Back
Pullovers. Tried these for the first time as a ch ange because the rows were doing nothing for me with my light weights. I LOVE THESE. They are hard and I hit my 10s. Rows 12~5#

Triceps
Extensions and lying extensions. Doubled the reps. didn't HM10s, but really could feel my triceps for the very first time since doing UBWO

Biceps
Curls and hammer curls, double reps for all sets with 5#. HM10s on the final set

My arms and shoulders feel like jello now. After 2 weeks of fighting with this UBWO I finally found adjustments that make me feel the right muscles. This was a STELLAR workout! :D

[AngelaR]

Didn't get my butt moving in time again first thing this morning. Worked out after work, before dinner

20-MAS
Walk/jog intervals outside. 5 minute warm up walk, 20-mas, 5 minute cool down walk. As punishment for not doing it this morning, and for having a smoke after 8 hours off I took the route that is downhill outbound and uphill homebound. HM10s since my running endurance is still pretty low. It was worthwile, and sure beat just plain walking for an hour.

I must ahve done something right yesterday with the UPBW. It's the first time my arms and chest are really sore.

[fern2340]

Hey Angela!
I haven't posted here in a bit but I have been reading! You are doing so well. Keep up the good work!

Linda

[AngelaR]

Family emergency. Have not had time to post. Needed to skip a couple of workouts. Trying to get back on track this weekend. Details in my regular journal.

[AngelaR]

Had a great 20-MAS when I got back from my mom's today. I think I needed to release, and the sweating and heavy breathing accomplished that. I feel very refreshed.

I found 2 great garage sale bargains today. The building my mom lives in was having a bake sale and garage sale, so I wandered over and low and behold, for $5 someone was selling a perfectly good Reebok step. I snapped that up, thinking it would be perfect for a temporary weight bench for the lying down exercises. It's long enough and sturdy (and beside, I broke the old coffee table I was using..it was not meant to be a weight bench)

The fellow selling it also threw in something straight out of the 70's. It had deadlifts, bicep curls and tricep extensions written all over it.

It's the 70's version of tension bands. There's a bar with foot stirrups on the bottom. you stand on it to keep it secure. In between your feet is this huge spring with a handle on top. Pulling up on it is exactly like doing a deadlift. With a little exerimenting this gizzmo could become very usefull...variety is the spice of life.

Oh yea...got 4 phone calls this week from people at work wanting to sell weight benches and weights. 3 had barbell sets which I'm not interested in. One has dumb bells. It looks promising. I'm waiting to hear back from the fellow on whether or not his kid wants to sell the set.

I skipped a few workouts this week but had a great one today. I'm going to adjust my schedule to make my week start on Tuesday (with Monday as my free day). It will be eaiser to keep track of what I'm supposed to be doing when.

I learned a valuable lesson today. The workout felt great and was a wonderful release from the strain I've been under this week. The moral of the story is even when things get rough there is value in working out. It's good for the body. It's good for the soul. And if there isn't time for a full weights workout, there's always time for a 20-MAS

[AngelaR]

By the time I got dressed and ready for my 20-MAS walk run intervals it had started to pour rain. So I scooted downstairs and threw on the Richard Simmons Sweatin' to the Oldies tape. It's not exactly 20_MAS, but it's a pretty intense aerobics workout.

Talk about progress. When I started this at the beginning of May I could only make it a little over half way through before being wasted. That's the most intense part..moving around to the beat of the twist and the pony. Now I can make it all the way thru, and feel every second of the last 20 minutes. It's a great tension releaser. Plus it doesn't seem to bother my knees anymore.

Followed that up with another litre of water, a leftover chicken parmesan (without breading). It's time for a protein shake with fresh strawberries. The rest of the day, since it's now 8 straight days of rain and gloomy weather, will be pampering...manicure, pedicure, whirlie pool, dyeing my hair, and an assortment of other girlie stuff which doesn't include housecleaning or laundry today. ;)

I also want to give a very heartfelt thanks to everyone who scooted over with words of comfort and encouragement in my regular journal. This is an amazing online community!! There are some precious people here who always take the time to check up on others. Makes me feel warm and fuzzy, and at the same time very guilty right now that I'm not a social butterfly by nature, and haven't been as good about passing along encouragement to others.

[AngelaR]

It was supposed to be my free day today. I had such a bad day at work I needed a sanity workout. If I didn't do something with this pent up "stuff" I would end up spending the evening crying, or yelling and screaming at my poor innocent hubby. Huge frustration over work garbage I have no control over. Doing the Richard Simmons tape helped release all that pent up "stuff". ***breathing big sigh of relief***

Put some home made chicken cordon bleu in the oven before working out..so it's just about done and time for a protein fix.

[AngelaR]

Can't believe it's week 4 already!

Another stellar upper body workout. I really like the adjustments I've made to compensate for the lighter weights.

Will really need to work on building those shoulder muscles. Had to drop back to the 2 pound weights for the bent over raises. Hit my 10s on these even with the light weights.

Chest
Flyes using 5# for all reps. HM10s on the final set. Dumb bell bench press. doubled the reps to compensate for light weights

Shoulders
Bent over raises
12 ~ 3.5#, 10 ~ 2#, 8~2#, 6~2#, 12~2#, side raises 5~2#. HM10s

Back
Pullovers with 5# for all sets. I LOVE THESE. They are hard and I hit my 10s. Rows 12~5#

Triceps
Extensions and lying extensions. Doubled the reps. didn't HM10s, but really could feel it

Biceps
Curls and hammer curls, double reps for all sets with 5#. HM10s on the final set

[AngelaR]

20-MAS walk/run intervals

5:30 am outside. It was a glorious morning. It was cool, the sun just started to peek over the horizon, it was a bit misty, dead still windwise(we usually have big wind here) and the birds were on full volume. Had a lot of trouble with the running segments. My stamina isn't up yet. It will come a few yards at a time.

Quite enjoyable. I've been missing a lot by pushing these to the afternoon and jumping around in the basement instead!

Something interesting is happening. I now have 7 newly recycled summer skirts that now fit. They didn't fit at the beginning of May. It's about time - I was surviving in only 4 outfits for work. Ahhhh..now there are choices!

[itsjoyful]

Don't you just love the peace of being outside at sunrise? It really is my favorite time of day.

Don't fret about the stamina, it'll come in time. Look how far you've come in such a short time.


Congrats on the skirts. Nothin' like free new (kinda) clothes!!
Regards,
Bren

[AngelaR]

Thurs - LBWO My heart wasn't in it, but I made it thru

Fri - 20-mas another great walk/run outside

Will throw the weights into the trunk of the car for this weekend. Should be able to do a workout without a bench on our friend's back deck early in the morning tomorrow, plus a 20-mas on Sunday

[AngelaR]

June 24 - Free day

June 25 - Start of Week 5 - UBWO skipped

June 26 - W5D2 - 20mas - aerobics tape

I'm physically and emotionally drained. Life has caught up to me, and it's taking every ounce to stay focused on BFL. I've decided to rearrange my summer vacation and take next week off since I desperately need a break mostly mentally.

I really want to keep going with BFL even though most days lately my heart isn't in the workouts, but afterwards there is a calm and refreshed feeling.

It's the start of week 5 already. Where has the time gone?

End of week 4 progress report:

No measurable change in inches (that's ok, this is a 12 week program)

Gain of 2.5 pounds by end of week 4, and another 2 in the last 2 days. (that's ok, this was anticipated and I'm actually happy since clothes are still fitting just fine)

I have developed calves of steel. :D That's the only place I can really notice any toning right now. The rest will come in time.

I haven't been keeping track of my meals and food counts. I'd like to start doing that again just to make sure I'm not short changing myself. I'm pretty confident that the weight gain is not due to bad eating habits since I'm staying on track with the right kind of carbs, plenty of protein and good fats.

[Natrushka]

Originally posted by AngelaR
Gain of 2.5 pounds by end of week 4, and another 2 in the last 2 days. (that's ok, this was anticipated and I'm actually happy since clothes are still fitting just fine).

Angela, congrats on your new muscle :)

It's almost strange that during times of stress and when we are pressed for time exercise can make us feel so much better. Logically you'd think sitting on your butt would do this. Keep at it as much as you can - think of those 45 minutes and 20 minutes as "Angela Time".

Nat

[Marlaine]

Hey Angela...

I agree with Nat. My life is too crazy these days, but working out is my anchor in all of this. It's the one thing that I can depend on and when I'm at the gym, I'm completely centered and in the moment. That's the best relief from stress that I can think of!

Hang in there...after all...no matter what is going on...This too shall pass.

Marlaine

[AngelaR]

Nat and Marlaine...
Anchoring myself with "Angela time" is what I'm going to focus on for the next week. I actually was able to start my vacation a day early, so I'm off as of now. :D

Skipped LBWO lat night, but will work it in this afternoon after housecleaning.

6am today, 20-MAS walk/run intervals. It was a glorious morning again. I'm going to miss these when the colder, darker season rolls around. We're scheduled for 4 days of sunshine, no clouds, no rain, and temps between 26-28. Perfect insentive for me do get out in the mornings.

My running intervals are getting longer in time and distance. The half way turn around point is getting further from home..so I'm covering more ground in less time. The running part is uncomfortable on my shins sometimes, and I find that it is easier and more "natural" to break into race-walking (funny walking) mode. It's just as fast and intense as my running stints, and is a nice alternative when all that bouncing around isn't comfortable.

[itsjoyful]

Hi Angela!

Glad to hear you are doing what you can when you can. I really hope you are proud of youself for keeping it up. You are quite the trooper :)

I still can't believe how far you have really come in such a short amount of time.

I'm off for vacation starting tomorrow till the 10th of July, so I'l catch up when I get back. I'll miss your smilin' face!
Regards,
Brenda

[AngelaR]

Decided to do something for Angela, and bought 8, 10, 20 pound dumb bells. Now I am a happy camper.

Skipped lower body on Thursday, so did both lower and upper today

Lower - morning
(Quads)Step-ups: 12/5# 10/8# 8/10# 6/20# 6/20#6/10# plie squat 12/10#
(Hamstrings) Deadlifts: 12/10# 10/20# 8/20# 6/20# 12/20# 12/20#
(Calves) Angled raises: 12/8# 10/10# 8/20# 6/20# 12/20# single calf raises 12/10#
(Abs) Crunches: 12/10/8/6/12/12 This was the first time I was able to get thru all the crunches

Didn't hit my 10s on anything with weights, but was pretty close. Can't possibly hold on to 25# weights so will slow things down for next time around. The 20# dumb bells are all my wrists can manage (for right now). Legs felt like jello when I was done.

Upper body - afternoon
(Chest) Flyes - 12/5# 10/8# 8/8# 6/8# 12/8# DB bench press 12/8#
(Shoulders) Side raises - 12/3.5# 10/3.5# 8/3.5# 6/5# 12/3.5# Bent over raises 8/2#
(Back) Pullovers - 12/8# 10/8# 8/10# 6/10# 12/10# 6/10#
(Triceps) Extensions - 12/8# 10/8# 8/8# couldn't do any more
(Biceps) Curls - 12/8# 10/8# 8/8# 6/10# 12/8# hammer curls 12/8#

Remarkable improvement since starting and finding 3 or 5 # weights heavy. Pleased with new weight limits for lower body. Shoulders need more work to get past the baby weights. Shoulders and upper arms are very sore already.

Time for a protein shake and some relaxing, cuz I'm gonna feel this one in the morning. :D

[Kristine]

Hiya! Congratulations on your success so far!

I just thought I'd mention an alternative to squats that I do when my knees are rice krispies. Sit on the very corner of a chair, feet flat on the floor, legs apart. Shift your weight forward to your feet as if you're getting up, until your butt is slightly off the chair. Hold for a few seconds, then sit your butt back on the chair. Lather, rinse, repeat. :)

[Marlaine]

Originally posted by AngelaR
(Triceps) Extensions - 12/8# 10/8# 8/8# couldn't do any more


Angela...
This is a tough exercise, even after months of working out. I find Kickbacks easier to do. Can manage 15-20# at that and still only up to 10-12# on the Extensions. Maybe try starting lighter on it so that you can manage all of the sets??

Shoulders need more work to get past the baby weights. Shoulders and upper arms are very sore already.

This is another tough exercise. I'm still not very strong in the shoulders. I've been doing shruges and find that if I really focus on tensing the muscle at the top, I get a really good burn and then the DOMS too. I'm looking forward to having some real strength in my arms!

You are doing great! I think it's awesome that you are doing all of this!

Marlaine

[Natrushka]

Originally posted by AngelaR
(Chest) Flyes - 12/5# 10/8# 8/8# 6/8# 12/8# DB bench press 12/8#

Angela, you might try revesing the order of these moves. The fly is not a great exercise for building strength, and it is recommended that you use it as your secondary exercise (it's a stretching move and doing it with too much weight can cause injury to the connective tissue). Using moves that are compound and mid range (employ many muscles) such as the press are always preferable for the main exercise.

Do you have adjustible weights? I have found that doing the shoulder side raises with just the bar after I've worked to failure (or near failure) does a good job of getting me just a little further. The Upright row is another good move for shoulders that is a little easier to do. You might also try doing the shoulder presses from a standing position - it isolates things less (it's a little easier ;) ).

As Karen's tagline says, progress not perfection. One week at a time and come the Fall you'll be amazed at how strong you'll have become.

Nat

[AngelaR]

Wow you guys. Thanks for all the info. Looks like I'm not missing much by working out at home instead of a gym...I feel like there are a half a dozen personal trainers watching over me.

Kristine - that looks like an interesting variation on the squat. My rice krispy knees are actually much better now. The glucosamine sulfate must have finally kicked in, so my knees aren't a bother anymore.

Marlaine- I'll give the kickbacks a try. The extensions have been a struggle since the beginning, and only on a few rare occassions have they felt right.

Natrushka-I didn't know the flyes were not that great. I'll switch over to the bench presses. It seems like during this first challenge I've been doing a lot of switching around trying to find what works for me and with the equipment I have. By the next one, hopefully things will settle in some. I don't have adjustable weights, but I have one and 2 pounders and those are usually what I reach for at the end of the side raises..heck some days it's all I can do to do the last set of raises empty handed!

Yesterday when I was working out I dressed in my swimsuit and a pair of spandex biking shorts. I wanted to see form and muscles better. The room I use was set up as a home gym by the people who we bought the house from, so there are floor to ceiling mirrors on 2 walls. My hamstings were actually twitching during the deadlifts. The tops of my shoulders radiating out from my neck were doing neat things during the side raises, and curls, wow, I have biceps!

I love this new phase of my "mid life crisis" It feels good. It's good for me. And for some reason the exercising has "clicked" with me, just like LCing did about 6 weeks into it.

The feeling good is worth it alone. The scale and tape measure don't call me anymore. The scale is just something I use to help monitor if my carb level is too high over time. I haven't measured in a while and probably won't until at least the end of July, maybe August when the challenge is over.

[Natrushka]

Angela, using one or 2 lb weights ain't nothing abnormal. Women tend to be weak in the upper body, it's very normal. Many of these exercises isolate those upper body muscles and using lower than normal weights (compared to what you'd use for say squats) makes perfect sense. The muscles of your upper body are smaller. When my 6'2", 190lb boyfriend started lifting weights he had to use two pounders for one armed tricep extension and for kickbacks (he'd kill me if he knew I told anyone this, shhhh).

Speaking of tricpes, a really great move to target all 3 heads is the skull crusher/french curl (sometimes called laying tricep extensions), another is the closed grip pench press (with a barbell, should you get yourself one).

Flyes are good exercises, just not for building strength. They are a great stretching move and they really finish off the chest (and the biceps).

Sounds like you're having a blast :)
Nat

[AngelaR]

Sunday was supposed to be 20-MAS, but it was unbelievably hot by the time I got out of bed to go out and walk, so I took a free day. Did the 20MAS this morning. My legs and shoulders are still screaming from Saturday's workout, so I didn't even break into a run. But I did go out and enjoy it.

Yesterday for some reason I had a bad carbs day. I just decided to eat things that were no'nos - half a bag of tortilla chips with jarred salsa at lunch, and 2 hot dogs with buns for dinner. I even checked the carbs on the buns before eating them. At 30 each that's 90 plus whatever was in the tortilla chips. :daze: Thank goodness I rarely do this. I'm back on track today, and paying for it with almost 2.5 pounds of water weight.

Dumb thing is I really didn't enjoy the hot dogs that much...but the tortilla chips were heaven...it was the salty taste more than the chips themselves. Maybe I've been low on salt because I'm drinking tons of water in this heat. Will up my potassium this week, since the heat wave will continue until Thursday.

It's a holiday here..going to treat myself today by shortening a couple of dresses to just above knee length from mid-calf. I'm tired of hiding everything, and the shortened length will make those feel like brand new clothes.

[AngelaR]

LBWO

7 minute warmup to aerobics tape

Quads - Plie squats:
12/8# 10/10# 8/20# 6/20# 12/20# step ups 12/10#

Hamstrings - Deadlifts
all done using 20#, 12/10/8/6/12 only 6 of the last set of 12. Quit because my knees were about to give out. Need to lower the weights for the last sets.

Calves - angled calf raises. I've decided to go easy on the calf raises since my calves are already like steel, and practically no fat on them. Did 17 raises with no weights, just to give the calves a stretch. Muscles were burning.

Abs - crunches 12/10/8/6/12/6

Added a bit more in to compensate for exercise switches:

Wrists - wrist curls with 8# 20 reps. Hopefully these will help to strenghten my weak wrists

Triceps - 20 pushes at notch 3 on the rowing machine. Sitting reversed on it works the triseps, sitting normal works the biceps

Finally found unflavoured. unsweetened, low carb WHEY powder at Nutrition house. Mixed it with my yogurt at lunch.

Decided, after much thinking and reviewing my progress, that a little kick was needed. Bought some Ripped Fuel today and will try that, hoping to shake things up a bit.

STarted keeping track of food, cals etc again and find I am low on everything, so will need to get back into the swing of things. This is a good week to focus on better leves since I'm on vacation.

[Natrushka]

Angela, glad that website (fitsite) was useful - I often forget about it as I don't have to switch up exercises with BodyRx as much as with BFL.

Re those calves - I've been in the same boat for practically forever (feels like it anyway) - muscular, defined, no fat. I also have a very hard time getting them to 'hurt' - or did. I found that using lighter weights and using the "pause and squeeze" method left me feeling a little 'hobbled' for a few days. With lighter weights you're better able to get up high on your toes and when you reach the peak you squeeze and hold for a good 2 seconds. After about 50 of these I was truly impressed. Food for thought, maybe? I can say that since I started this (about 3 weeks ago) there has been a change in the shape and definition (where I didnt think there was any improvement to be made!)

N

[AngelaR]

Nat, I've always done the calf raises very slow and held at the top. It's the only muscle group where I feel the burning sensation. I'd like to continue doing them so they are not overlooked, but just in a less intense fashion. One thing I hate on a woman is bulky calves..I don't want to be there.

Day 3 - 20MAS
Walk/run intervals outside. It was already 80 degrees at 7am. took the shady route and guzzled twice the water.

Just when you think you have things figured out, your body decides to throw you a curve and do it's own thing. Yesterday I decided to start on Ripped Fuel to shake things up a bit. Took only half a dose.

Today, purely by coincidence, I think the effects of 5 weeks on BFL started to show dramatically. It is physically impossible that half a dose of Ripped Fuel can account for a significant whoosh in both inches and pounds. I'm back down to the point I was in weight when I started BFL. I had gained 7 pounds in the past 5 weeks. Yesterday and this morning I started dropping, and am down 6.5 pounds, with 5.5 inches less of me than the start of BFL, mostly from the tummy and thighs. In other words, the fat is going, going gone, and it's the inches that are the significant difference to celebrate.

This is very encouraging. :)

[Natrushka]

Originally posted by AngelaR
Yesterday and this morning I started dropping, and am down 6.5 pounds, with 5.5 inches less of me than the start of BFL, mostly from the tummy and thighs. In other words, the fat is going, going gone, and it's the inches that are the significant difference to celebrate.

This is very encouraging. :)

Very encouraging, indeed! :cheer: :cheer: :cheer:

Makes good sense too - muscle is estimated to take about 6 weeks to 'grow' - looks like you're a head of the game! WTG Angela!

Nat

[Marlaine]

Hey Angela...

I know you must be thrilled with the recent changes!!

:thup:...way to go!! Keep up the great work!

Marlaine

[AngelaR]

Nat and Marlaine - you are both angels for watching over me and cheering me on. Thank you from the bottom of my heart.

You realize this is all your fault don't you? Exercise would never have been part of my life had it not been for the things you post in your journals, and the vast amounts of info you so freely share.

[AngelaR]

Body temps - rising and post workout (I always get the chills real bad after a satisfying workout. Now I know why.)

Sun - R 97.4
Mon - R 97.4
Tue - R 97.8 (Started thermogenics at lunch)
Wed - R not taken, post workout 97.8 (Thermo in am and at lunch)
Thur - R 98.8 post workout 97.8 (Thermo before pm workout)

Up until today I dreaded doing the upper body workout. Part of it was because I had so much trouble finding the right exercises, part of it was because I was so focused on trimming down my lower half, which is the problem area.

Today, things seem to have clicked for me. First off, thanks to some advice from Nat and Marlaine, the new adjustments were satisfying. Secondly, I'm starting to see some differences in the slope of my shoulders. When I compare the progress picture I posted just before starting BFL, and what I saw in the mirror today...well it appears that my shoulders are more square and less droppy. I like the new look.

UBWO

Warmup to the first 4 songs of the aerobics tape...2 upper and lower stretch routines and 2 upper and lower mild aerobics. This is the first time I've done a longer warmup and it seems to have paid off. Will continue to do this for weight training and before running.

All done with dumb bells

Chest
Bench press 12/8 10/8 8/8 6/8 12/8
Flyes 7/8 ouwie that one was a killer HM10s

Shoulders
Press 12/8 10/5 8/5 6/5 12/5
Side raises 12/2 and it took every last ounce to get that 12th rep up parallel HM10s

Back
Rows 12/8 10/5 8/5 6/8 12/8
Bent over rows 10/8 another killer to get to the 10th HM10s

Triceps
Kickbacks 12/2 10/3.5 8/5 6/8 12/8
Extensions10/8 another killer to get to the 10th HM10s

Biceps
Curls 12/8 10/10 8/10 6/10 12/8
Hammer curls 8/8 Was really pushing the limit on these using the 10 pound weights. HM10s

I hit my 10s on everything. This hasn't happened before with the upper body workout. This was a surprisingly satisfying workout

ps If anyone is reading this, I posted a question under the thermogenics thread in the general exercise forum. I could really use an answer, and don't want my question to bet burried in the length of that thread. Thanks so much

[irish]

I highy recommend you spend the money on real dumbells. They're pretty cheap, actually, especially if you need just 3's and 5's at this point. If you are holding bottles, you are also working the muscles that keep the hand closed, instead of concentrating on the arm muscles. Using dumbells makes the act of holding the weight effortless.

Just a thought.

Irish

[AngelaR]

Irish, thanks so much. for the advice. I found that the water bottles were a bit unweildy because the grip was wide, but also didn't want to waste money on weights that I knew I would outgrow quickly. This week I finally purchased real dumb bells in 8, 10 and 20 pound weights. They are much easier to handle.

[AngelaR]

Day 4 - 20-MAS did the aerobics tape

Day 5 - lower body. Got thru the plie squats and deadlifts, then had to quit because my knees gave out on me. Too much in one day. Spent a good 4 hours doing heavy gardening earlier in the day...bending, lifting, digging, hauling around mulch. The weights workout was just too much on top of everything.

Tomorrow is 20-MAS again, and will substitute the rest of the gardening in for that. We've got at least another 4 hours left to finish cleaning things up after neglect, first from 2 weeks of nothing but rain, then the long hot spell.

Water consumption was astonomical today because of all the sweating

[AngelaR]

jULY 8 - free day. Went for a pleasant walk (not at a cardio level) along the baordwalk so I wouldn't be cooped up in the hotel room.

July 9 am - was supposed to do upper body but couldn't get into the gym at the hotel, so did my cardio workout instead - walk/run along the boardwalk. Will do the upper body tomorrow.

[AngelaR]

Upper body workout - switched from yesterday. The workout was just so-so. Wasn't really in the mood, but muddled my way thru it anyway.

I should have been in a better mood. Today I ran into someone I hadn't seen in 3 months. She took one look at me and said "Wow!! You're still losing weight!" That should have made my day.

I hate this getting old, growing whiskers, getting grey, getting hot flashes and being a downright grumpy lady for no reason stage of my life. I can deal with everything but the grumpy-moodiness. Everything sucks today. Tomorrow it will probably all be peachy-keen again. My poor husband doesn't know what to do with me right now.

[itsjoyful]

hi angela!

I hear ya' on the moody days. Sometimes I look in the mirror and say "what do you have to be so upset about?" it dosen't really help, but thought I'd let you know I was empathisin'.
Regards,
Brenda

[AngelaR]

(Brenda..I'll reply to your post in your journal)

Week 7, day 3 - This is the road to success and progress!!!!!!!!!!!

Part way thru the second set of squats, I happened to look down at my thighs at the low point of the squat in the hold position there was definite muscle definition showing. I think it was the adductor muscle from some charts I looked at. It ran from the inside of my thigh sort of from crotch to half way to the knee. There was definitely a muscle bulge and a huge valley immediately to the side of it.

You have to know what my flabby thighs look like to understand and appreciate this. Thru all the rest of the sets I watched and it was there as clear as day. *LOL* I even squatted weightless in the kitchen to show it off to my hubby. He know thinks I'm totally insane!

This is worth a happy dance. It's a personal victory to go from "jello in a ziplock" thighs to recognizable muscle definition.

The whole lower body workout was nothing but pure satisfaction. It felt good. Didn't really hit my tens but every set felt right. I was focused. The form was good. The effort felt right. Even though I didn't go to failure, this was a ten in terms of overall workout. :D

[itsjoyful]

:yay:
good for you Angela!
Regards,
Brenda

[AngelaR]

Cardio - 20 minute power walk down to the creek and back. It was exhilarating. It was quite nippy this morning, but the sun was shining and there was fog in the low spots.

Brenda, if you'r reading this there is a logical explaination for my mood this week. "IT" started today. "IT" has been pretty infrequent this past year so I forgot what a grump it makes me. At least I know I'm not losing my mind.

Tomorrow was supposed to be measurement day, but I'm bloated up like a puff ball from water, so I may wait a few days before my date with the tape measure.

Tomorrow is upper body, so it will take a major amount of focus. I don't know why I can't get into the upper body workout swing of things.

[itsjoyful]

Angela, I'm ALWAYS reading, just not always postin'. ;)
Regards,
Bren :)

[AngelaR]

I'm back into my exercise routine after taking almost a week off due to a bad bout of migraines and headaches.

did a 35 minute power walk this morning outside. It feels great to be back. I'll be extending my challenge by one week to make up for the lost time.

[AngelaR]

My last post on July 20 was the last time I exercised. Between not being well that previous week, 2 1/2 weeks of very busy vacation, and a long spell of down in the dumps, exercising was just not in the cards for me.

Yesterday I began to kick myself out of this funk with a renewed committment to more focused eating and back on the exercise wagon.

Today, I started week 8 of my first BFL challenge after almost a month off. At first I was going to scap the challenge and start a new one on Monday, but somehow I NEED to finish this. Today was supposed to be aerobics, but I really felt like lower body, so did that after a 10 minute warmup. I forced myself to start where I left off on terms of weight levels.

My legs are like jello. My abs are burning. I feel great and am glad to be back.

[itsjoyful]

oh yea, she's baaacckkk, oh yea,
go angela, oh yea, go angela!!!

You SOOO ROCK. Back with a vengance. I love it! Nothin' like leaving your own pity party and openin' a can of whip ass!
Just remember that you are so worth all the work that YOU put into this.
Keep it up!
Peace,
Bren

[AngelaR]

Brenda

Rolling on the floor howling with laughter. "Nothin' like leaving your own pity party and openin' a can of whip ass! " Talk about motivation. I think I'll just make that into a big sign to tape to the fridge and to the mirror in my workout room! Thanks for the boost. You're the best!

[AngelaR]

Only managed half a workout this evening. Woke up in the middle of the night with a TOM migraine. Was pretty dragged out for most of the day. Too bad LCing doesn't cure TOM migraines :(

In great spirits despite the way the day unfolded. Legs and abs are screaming at me from yesterday's workout. I forgot how great that feels.

[itsjoyful]

Hey there Angela...
I had to go to J.C. Penny's to exchange some pants for Sophie and the escalator was broken...I considered walking up them but with my legs being as sore as they are...I took the elevator! :eek:
Hurts so good.
Peace,
Bren

p.s. I posted somethin' in my journal for ya....

[AngelaR]

I tried but couldn't. I'm still battling this darn TOM migraine that won't quite go away. It will subside for a few hours, but then as soon as I get too active it flares up again, not enough to be a full migraine, but enough to keep me from more than bare bones functionality. The weird weather we are having probably has something to do with it. As the thunderstorm rolled in closer this afternoon the headache got worse. That happens often to me with summer storms. Darn I whish I had a normal head! Or that this menopause stuff would hurry up and take me over so I wouldn't have to deal with TOM migraines anymore.

Anyway, I tried but had to give up after 5 minutes.

I do think though that this 3 day long misery is on it's downhill swing out the door. I've been feeling progressively better as the evening has rolled on.

My legs and abs are still screaming at me from the other day!

[AngelaR]

*doing the happy dance* A headache free wakeup.

The brat cat woke me up at 4am, dancing all over my head wanting to be fed. By the time he was fed I was wide awake, so had 2 cups of coffee then snuck downstairs for a workout.

Upper body.

Why fight it any longer? I hate UBWO with dumbbells. It just doesn't turn my crank. I don't work up a sweat. I very rarely feel like I've done anything worthwhile.

Today I reset the rowing machine to setting 4 (the second hardest) Forward and backward rowing work all the upper body muscles; biceps, triceps, shoulders, back. Plus on a forward row, fully pulled up, if you lean back straight you do something very close to a crunch for abs. So, until I get the used Bowflex I'm going to do the rowing thing for upper body.

Forward (normal "pulling" rows) - 100 at setting 4, with a 2 to 3 second hold at the extended position for abs. Yeah, I know this is not reps and sets like BFL. But it worked the h*ll out of me and it was all I could do to make the 100. Don't know why I chose 100 as a goal. Guess I just really wanted to push it and sweat till I was soaked.

Backward ("pushing" rows) - 50 at setting 4. These are way harder than the pulling rows. These are killers. I just made the 50 and couldn't do another if my life depended on it.

Watching in the mirror is really motivating..seeing those muscles get worked. Seeing those muscles period!!

Shoulders and arms are like jello now. Abs are sore. I'll feel these later today.

Also did part of a lower body cuz I love that workout.

Squats - 12~20#, 10~20#, 8~20#, 10~20#

Deadlifts - 12~20#, 10~20#, 8~20, 12~20#

This was the first time I've started squats at 20#.

I loved watching my muscles in the mirror. Legs were quivering.

One legged calf raises, no weights. 12, 10, 8

I feel on top of the world this morning. The workout was great. And the TOM migraine spell is over finally.

All workouts should feel this good!!!

[Bec]

Angela,
You do squats with 20#, wow....yesterday I did my LBWO and tried to do the squats w/5lbs....hehehe....I had to put them down...I couldn't keep my balance. I ended up doing squats w/the ball against the wall. My PT should me how to do those. Hopefully as I get stronger, I will be able to add weights.
I am glad your headache is gone :)

[Marlaine]

Way to go Angela!! :thup:

You put a big smile on my face because I know what that "on top of the world" feeling is like!

Good news that the migraine is gone!

Marlaine

[AngelaR]

Bec, reply is in your journal

Marlaine, thanks for the encouragement. Yeah, it feels great.

5 minute warm up walk, 10 minutes power walk downhill to the river, 10 minutes power walk breaking into race walk stride uphill from the river, 5 minute cool down walk.

Tops of shoulders, backs of shoulders (shoulder blade area) and armpits are stiff from yesterday, but not hurting too bad. The arm swinging motion from walking helped loosen things up.

Tomorrow is supposed to be my free day, but since I missed some workouts this week I'll do lower body.

[AngelaR]

darn, just when you are ready to get back with it life throws you a curve. I had a major car breakdown this week and we've been scrambling since Monday to deal with a very uncooperative car dealer to get warranty work done, as well as trying to sell the piece of almost new junk and get something more reliable. We've been going from dealer to dealer every night this week. there's been no time for exercise.

The good news is we bought a new car tonight, so the episode is overwith except for a letter of complaint to the dealer (who tried to scam us into paying $900 for something that was covered by a warranty) and the manufacturer.

The better news is that all this running around has gotten me back down to 160.5, a loss of 3.5 pounds this week, and inches that haven't been measured yet...but my pants are now requiring safety pins to keep them from completely falling off.

Every cloud has a silver lining. :D

[itsjoyful]

Did you forget this little place was here?

haven't posted since Aug. 22nd,......I'll let it go because of the cold, but COME OUT!!!!!! get movin' hon!! :eek:

Not to make this about me in your gym log, but I'm going to anyway for a few.... :rolleyes:

I've been dreading exercising lately. I don't want to do it. After t-dawg is over, I'm taking 2 weeks off. I'm finished on the 6th, and (don't tell anyone) I think I'll start the CKD on the 21st, or around there.

Here's to (I'm raising my coffee mug to you) hoping you are feeling well and working out as I type.
Peace, :D
Bren

[AngelaR]

Well, if that isn't enough to get me off my butt and back doing something worth writing about! ;)

Actually, I've been toying with the idea of having the admis remove my gym log, or merge it into my normal journal. Funny, but it seems too much work having 2 places to update.

This cold has been miserable and has knocked the stuffing out of me. I've missed 5 days of work, and spend a great deal of time sleeping.

At this point there has been too much of a lapse in weeks to continue on with challenge 1. When I start again, I'm chalking the 6 weeks of the first challenge up to practice, and will start a new challenge...which will be the official challenge 1.

I'm really hoping to start again tomorrow. I've been terribly restless and bored, and I think working out will help with that.

Thanks for checking in on me Bren. Don't know what I'd do without you around looking out for me. You're the best!!

[AngelaR]

I'm closing off my gym log and will be reporting exercise in my normal journal.

I restarted challenge 1 today. After the hiatus it was not worth finishing..the time lag was too long, so I'm starting it over.