Okay, i'm so tired I can barely type! just got done with ubwo!

Bench:
45# x 8
45# x 8
45# x 8
45# x 8
45# x 6
45# x 7

DB shoulder press:
30# x 7
30# x 6
30# x 6
30# x 5
30# x 4
30# x 6

Bent Over Rows
30# db (15# in each hand) x 15 (needed to add weight for next set)
45# (olympic bar) x 10 (wow! loved it better than dumbbells)
45# x 9
45# x 9
45# x 6
45# x 9

Standing Triceps Extensions:
8# (each side) x 12
8# x 10
8# x 8
8# x 8
8# x 9
8# x 7

DB Curls Standing:
30# (15# in each hand, both arms at same time) x 12
30# x 7
30# x 7
30# x 6
30# x 5
30# x 5

I'm beat! Off for a shower! I did look at Zach's rapidly getting dusty 50# dumbbells (50# each! And thought.....

You will be mine this year!!!!! Hee hee!!!!


--Lizzie
Doesn't know how people can DRIVE home from the gym after a killer workout, WI

Forgot one thing....

I do 1 minute on my elliptical between weightlifting sets.

--Lizzie

Not too much exciting in the workout department.... 20 minutes of intervals on my elliptical. OH, and NO WHEAT!

--Lizzie
Free Day tomorrow, WI

Yes, Glutamine is indeed a miracle!

I started my workout with a headache, and tired. I thought it would pass, but it did not. When you look at my workout below, you'll see that half way through my calf workout, I took 1 T of glutamine in water.... wow! Immediately better. I actually only did half of my deadlifts, because I had no strength. But after calves, and about 10 minutes of glutamine in my system, I finished my sets of deadlifts.... wow!

Must remember to take glutamine about 1/2 an hour before my next workout!!!!!

Squats:
45# x 3
Leg Ext:
70# x 3
Squat:
45# x 3
Leg Ext:
74# x 12
80# x 12
85# x 10

Deadlifts:
80# x 6
80# x 7
80# x 5
80# x 3
80# x 6 (glutamine kicking in...)
80# x 10

One-Leg Calf Raises:
40#x12
40#x10
40#x8
40#x6
40#x8

Angled Calf Raises:
40#x10

Decline Situps:
10
10
10
8
6
6

Now, tonight, onto my 20 minutes of intervals!!!

--Lizzie
Glutamine is gold, WI

I didn't get to post my workout for yesterday, Friday, 'cause I didn't do one....

I was still VERY sore from my Upper Body Workout the other night, so did lots of walking Friday night instead. Got to bed VERY early, got in 11 hours of sleep. I think I needed it.

Anyway, Upper Body workout today. Will post.

--Lizzie
Feeling better, WI

Bench:
45# x 12
45# x 12
45# x 10
45# x 10
45# x 10
45# x 8

DB shoulder press (15# in each hand)
30# x 10
30# x 10
30# x 8
30# x 7
30# x 6
30# x 4

Bent Over Rows
45# olympic bar x 12
45# 10
45# x 10
45# x 8
45# x 6
45# x 6

Standing Triceps Extensions:
8# (each side) x 12
8# x 10
8# x 8
8# x 8
8# x 9
8# x 7

DB Curls Standing:
30# (15# in each hand, both arms at same time) x 12
30# x 7
30# x 7
30# x 6
30# x 5
30# x 5

I went shopping tonight at Play it Again Sports, and bought a great pair of weightlifting gloves with extra wrist support. These babies are great! I might just try them inside my outside gloves when i have to shovel snow (hopefully no more of that this year!

--Lizzie
Gloves are Great, WI

Okay.. know i'm late. I did 30 minutes of just pretty normal cardio. Normal meaning not really structured. I started out on an even pace, and cranked up the intensity, when I felt I'd had enough, dropped the intensity down. Kinda more intuitive cardio, if there is such a thing.

Lower body workout tonight. I'm trying so hard to get those carbs in! I'm really trying for around 60-80 grams a day. Man, is that hard. My family didn't eat much fruit growing up, and my mom had to really force it down me. Am I weird? I honestly can't think of anyone who dislikes fruit as much as me....

I guess it's because i've eaten so much processed crap that i'm still adjusting to eating "more paleo", meaning non processed. Meat, healthy fats, veggies & fruit. I however could probably live off of peanut butter.

Hopefully, i'll just keep at it. I've only been back at lowcarb since March 9th. And I've already grown to like meat more than I used to.

Anyway, wish me luck.... Have a great day everyone reading this!

--Lizzie
Need to get the carbs up so I can workout, WI

Hellloooo.... PMS WEEK!!!!


I've had some pretty bad cravings this week.... yuck. I started
training with a personal trainer this week too. He wants me to take a two week off from working out (walking is fine) and get my carbs down. Hopefully that will help with carb cravings, which seem to trigger easily with me. I therefore have been avoiding carbs and not having the energy for the BFL workouts.

I will be doing more olympic lifting type stuff, more whole body type workouts. But I have to get my body back into "meat" mode.

I'm still here... will be posting my progress.... take care and good luck everyone! I've been training for long I am actually looking forward to the rest, yet also will miss it.

--Lizzie
Rainy Friday off, WI

Lizzie, every once in a while time of is necessary. Coming back to something you love well rested and ready for action makes it worthwhile. Overtraining is something you definitely want to avoid!

Enjoy the 2 weeks and don't be a stranger

Nat

I've been doing 20 minute workouts this week, one every other day. Focusing on 2 sets of some basic lifts:

squats
deadlifts
rows
calves
1 bicep curls
1 tricep extensions
ab work.

I just basically lift heavy for 20 minutes in my dungeon gym... gotta take a pic of it and figure out how to post!

I feel like i'm recuperating nicely. Had a very bad "period" week. Intense cravings, nasty cramps, all that good stuff.... little energy. Yuck!

Starting to feel better today.... can't wait to start feeling better!


Take care,
--Lizzie

Well, this was a pretty bad week.....

I had PMS and MS all week. Even though I got my "time of the month", I STILL had cramps. My trainer said my body is probably still getting used to eating lower carb. I started on March 9, I believe. He said hopefully next month will be better.

Anyway, workouts have been doing squats, deadlifts, rows, bench press, abs, leg extensions, tricep extensions, military press for 30 minutes on alternating days, with 30 minutes of cardio on the other days. Tuesdays will probably remain my "freeday" until the end of May, when my class is over.


Last night, my deadlift is now 100#! Hooray! All other lifts have added a little weight to as well.
--Lizzie

Okay.... kinda just testing out my new Avatar.... hope I did it right! If not, please let me know....

Weightlifting Day! Hooray!

--Lizzie
Raining, WI

Hey Lizzie, great to have a face to go with the name WTG on the deadlift! It's not raining here (yet) but we are expecting snow tonight - I'm really not impressed

Nat

Since I started eating paleo, I am working with my paleo nutritionist's husband, who designed a workout program for my type of body, goals, etc.

Here is what i'm following:

1) Training 1-2x/week max

2) 5-10 minutes of elliptical before weightlifting session

3) One or at most two working sets only.

4) raise the weight in 2 to 3 seconds, lower in 4 seconds

5) Get "The insider's tell all handbook on weight training technique" by Stuart McRobert (still need to do this) as I have my techniques checked by my previous trainer, plus met Dave Draper, icon from the 60's and 70's a few weeks ago

6) In the work set(s), should be with a resistance that would allow you 1 to 2 reps more than the target.

7) 3 to 4 days minimum between workouts (1-2x/week)

Day 1:

Full squat

Pulldowns OR dumbbell rows, one arm at a time
OR Chinups as I get leaner

Barbell Shoulder Press

Crunches, 1 set of max reps

Day 2:

Deadlift, regular

Flat Bench Press

Hang from Overhead Bar (add resistance when I build up to 1 minute)

Barbell Curls

That's it... but i'm building more muscle/becoming leaner/clothing size going down combining this with a paleo diet!

I do walk on occasion (well, I have to when shopping but that's it. I also just am eating when hungry, making when I do eat, it's protein. I eat mostly a meat diet, with some veggies (1-2 day) and maybe a fruit a day, max up to 3 a day. Nuts are my weakness, and so only eat on occasion. I could, unfortunately live on nuts, but wouldn't get the results.

--Lizzie
Workout today!, WI

I know I promised to post my Power Cage, so I took a quick pic of it...

--Lizzie
REally need to get work done, WI

Attached Images

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