View Full Version : CheryleB's New Journal
CheryleB
03-09-2006, 01:55 PM
Hi everyone. I had a journal in the female bodybuilding section but since I am 43 now, this may be a more appropriate place for me.
I started working with weights in the fall of 2004 following the recovery from major abdominal surgery. I was pretty weak and lacked muscle then. I am 5'5" and weight about 130lbs and my BF is around 22%. I want to be healthy and active for at least another three decades and believe maintaining muscle and staying fit is the way to do it. I would like to lose a few pounds of fat but that is secondary to keeping healthy.
I have been trying to do three full-body routines per week with three or four sets of 5, 8 or 15. I do 6 exercises hitting all the major muscle groups with at least 4 of the 6 being compound exercises.
For today (March 9) I did the following:
Warm-up 15 minutes elliptical
Incline chest press 24 lb DBs 4x5
Seated Cable Rows 60lbs 4x5 (inc weight to 65 next time)
Good Mornings 55 lbs 4x5 (new exercise for me - working on form)
Plie Squats 24 lbs 4x5
Stab Ball military press 16lb DBs 1x10 2x6
Alternate bicep curls 13lbs 2x6 1x5 1x3
Followed by 20 minutes on elliptical HR 140-150.
Cheryle
fitnessman
03-09-2006, 02:02 PM
Welcome and good luck!
jaguarr
03-09-2006, 02:17 PM
Welcome! Best of luck to you on your quest! We're here to help where we can.
Cheers,
jag
Gunn27
03-09-2006, 02:42 PM
Excellent, yet another Canuck joins the o/35 group. Welcome! :)
fitnessman
03-09-2006, 03:27 PM
Excellent, yet another Canuck joins the o/35 group. Welcome! :)
Yah what's up with all these Eh people as of late?
Eh? :D
batteryrequired
03-09-2006, 05:56 PM
Welcome to the club. I get teased all the time and asked if I am Canadian because I use the word "Eh" so much. I lived in Toledo for many years and always had a lot of Canadians that I dealt with often since it was just over the lake...such an easy thing to pick up and it became a habit...lol. Hope you enjoy your stay here. A pretty cool crowd here eh? :D
Original Poster
03-09-2006, 06:30 PM
Welcome to the best over 35 section on the web.
Glad to have you here !
40andNew
03-09-2006, 07:00 PM
Welcome to the over 35 forum and best of luck, I am sure you will receive lots of useful advice
Hiya Cheryle, look forward to following your thread.
CheryleB
03-09-2006, 07:34 PM
Thank you all for the warm welcome. I am trying to fine tune a workout that I can manage to get done on a schedule so will probably have quite a few questions for everyone.
I promise I'll try not to use Eh too often.
Hibiscus09
03-10-2006, 06:13 AM
Welcome!! Look around and you'll see you can post anything you want in this forum! LOL "Eh's" are just fine! :)
justtryn
03-10-2006, 11:35 AM
Welcome, Cheryl! From Winter-peg, huh? How much snow still on the ground! Brrr.
Oh, by the way, before Joed asks, how about some pics? ;)
GSCampbell
03-10-2006, 12:03 PM
Welcome - all the stuff that people say about me isn't true. :D
CheryleB
03-10-2006, 05:03 PM
Welcome, Cheryl! From Winter-peg, huh? How much snow still on the ground! Brrr.
Oh, by the way, before Joed asks, how about some pics? ;)
This is me as of today with a new hairdo.
justapixel
03-10-2006, 05:11 PM
Darling hair cut!
Original Poster
03-10-2006, 06:28 PM
Another addition to our Pretty Lady Group. ;)
Rats, she beat me to it:
http://forum.bodybuilding.com/attachment.php?attachmentid=220908&d=1121814895
(joed, who's been known to wander far and wide for pics)
CheryleB
03-10-2006, 08:57 PM
Today was a cardio only day. 30 minutes on the elliptical.
Thanks again for the warm welcome.
Hibiscus09
03-11-2006, 05:32 AM
Great pictures -- you're really pretty! :) Good luck in reaching your goals!
CheryleB
03-11-2006, 08:18 AM
I've been using a workout written by Chad Westerbury called Hypertrophy Harbinger. This is workout #2 week #3.
All exercises should be 4x8 with 90 sec RI
10 minutes warm-up on elliptical.
Wide grip lat pulldowns 55lbs 4x8
Incl BB bench press 55 lbs 1.6 50 lbs 1x8, 1x6, 45 lbs 1x7
DB Squats (ATG) 16 lbs 4x8
Good mornings 55lbs 4x8
Seated military DB press 16 lbs 3x8, 1x4
Lying DB tricep Extensions 19 lbs 4x8
I usually am better at bench press but I normally do chest then back and my biceps were a bit tender from my last workout.
Squats are a major challenge for me. I didn't workout for almost two weeks recently because I was so frustrated because I couldn't do barbell squats. I've added the GMs in the hopes that my posterior chain will be strengthened and help with the squats. I am also one of those unfortunate souls genetically predisposed to have no bum. LOL
All my dirty little secrets exposed.
batteryrequired
03-11-2006, 08:24 AM
Don't feel bad...I don't have one either. I was told by a friend of mine once (who is black by the way) that I have "White Man's Ass" LMAO. I have to really work to even have any at all...lunges helps.
(Gosh...can this thread handle any more hot ladies in here?!?! ;) )
Looks like you have a great game plan going for your workouts. Hang in there and just stick with it!
GREENFEATHER
03-11-2006, 08:27 AM
Cheryle, welcome aboard! As for the squats, try putting some weight in a backpack for squats. My wife is rehabing a shoulder injury and this is the way I've gotten around putting any pressure on her shoulder. Eileen actually came up with this way of doing squats.
I have no rear bumper either, lol!!
justtryn
03-11-2006, 09:30 AM
Look'n good, Cheryle - pics and the workout. Stick around here a while - you'll find a lot of wisdom in the veterans.
CheryleB
03-12-2006, 06:43 PM
It seems there are quite a few gluteally challenged people around. LOL Thanks Greenfeather for the idea of using a weighted backpack. It sounds like an excellent idea. I shared it with my 70 year old mother who is also having trouble with squats.
Today was a cardio only day. I did 40 minutes on the elliptical with HR of 130-140 and worked up quite a sweat.
I have a formal ball in June and plan to wear a fairly daring (but elegant) dress - low V-neck halter with an open back to about the waist. It is also in a satin finish silk which doesn't usually look good if there are any extra lumps and bumps around.
CheryleB
03-13-2006, 06:36 PM
I went out for lunch with a co-worker and lunch wasn't overly satisfying and then I was attacked by a giant piece of ice cream cake. It had a fudge bottom and whipped cream on top. I counted it as about 500 calories on fitday and hope it was enough.
Day 3 of week 3 is 3 sets of 15 with 120 sec RI. I didn't quite make it for a few.
Started with 15 minute warm-up on elliptical
DB Incline Chest Press 16 lbs 3x15
(realized later that I had an extra 2.5lb on one of the DB's - duh)
Seated Cable Rows 45 lbs 3x15
Good mornings 45 lbs 3x15
(I may pay for this one tomorrow and the next day)
Lying Tricep Extensions 19 lbs 3x15
DB squats 13 lbs 2x15, 1x12
Stability ball military presses 13 lbs 1x15, 1x8, 10 lbs 1x15
Decline bench crunches 2x15 BW
Finished off with another 15 minutes on the elliptical with HR in the 130 range.
That was a toughie and I feel it in my upper back. I do feel like I'm working very hard and may even be making some progress on the whole posterior chain issue.
jaguarr
03-14-2006, 09:53 AM
This is me as of today with a new hairdo.
Hubba hubba! :D
jag
CheryleB
03-15-2006, 08:01 PM
Hmmm. I seem to recall reading a funny about either my bottom or the bottom of my dessert but now its gone before I could think of a good response. Ah well. Perhaps next time I will be quicker.
My son is graduating this year and we had a safe grad meeting at the high school. I didn't get back home until 8:40 so my workout was a bit shorter than usual.
It is week 4 and day 1 of the routine. This is antagonist pairings with 4 x 5 and 60 sec RI. It was harder than it sounds.
Warm up 10 minutes on elliptical.
BB Bench Press 60 lbs
Wide Grip Lat pulldown 60 lbs
Good mornings 60 lbs
DB ATG squats 19 lbs
DB Military Press on stability ball 16 lbs
Lying Tricep Extensions 20 lbs
I may have to go back and re-read the program. I think perhaps I was supposed to double the rest interval since it was supersets.
justtryn
03-15-2006, 08:16 PM
Looks like you're doing well, Cheryl. Don't get too wrapped up in the "rest times" you find in routines. Your body will tell you (one way or the other) if you need more rest.
Looking like you're doing great! :cool:
Hibiscus09
03-16-2006, 04:50 AM
Nice workout, Cheryle! Congrats to your son! My daughter will be graduating from college in May. It's both a nice and kind of strange feeling to see them grow up. :)
BeLeafer
03-16-2006, 05:24 AM
Hi Cher,
Welcome to the group.
It seems there are quite a few gluteally challenged people around. LOL
Some but not all.
My @$$ looks like two basketballs being juggled under a blanket. :) I tend to stay away from lunges and hack squats. These add mass like nothing I know.
Good luck.
J
jaguarr
03-16-2006, 08:13 AM
My @$$ looks like two basketballs being juggled under a blanket. :)
:eek:
jag
GSCampbell
03-16-2006, 08:21 AM
My @$$ looks like two basketballs being juggled under a blanket. :)
I vaguely remember a quote from M*A*S*H in which Hawkeye refers to Margaret's @$$ as looking like "two unfamiliar bulldogs in a bag." :D
...then I was attacked by a giant piece of ice cream cake. It had a fudge bottom and whipped cream on top...and may even be making some progress on the whole posterior chain issue.
[QUOTE=CheryleB] Hmmm. I seem to recall reading a funny about my bottom or the bottom or the bottom of my dessert...[QUOTE]
It's late and I'm getting confused. Which bottom are we talking about???
(joed, never wanting to frustrate a lady who luckily has a good sense of humor. This time I'll give you plenty of time to respond...10...9...8)
...looks like two basketballs being juggled under a blanket. ..
Hey Cher, this is the first time I've heard beleaf talk about his backside. It's hard to believe he looks that bad since we've only seen him from the front; judge for yourself in the latest pic in his thread, then let us know what YOU think.
CheryleB
03-16-2006, 03:05 PM
[QUOTE=CheryleB] Hmmm. I seem to recall reading a funny about my bottom or the bottom or the bottom of my dessert...[QUOTE]
It's late and I'm getting confused. Which bottom are we talking about???
(joed, never wanting to frustrate a lady who luckily has a good sense of humor. This time I'll give you plenty of time to respond...10...9...8)
Well I was tempted to say I would be happy if my bottom was as smooth as ice cream or as delicious as whipped cream but unfortunately it more resembles the consistency of cottage cheese these days. Perhaps that is the true reason I am avoiding most dairy these days.
How's that Joed?
CheryleB
03-18-2006, 08:13 AM
I just finished week 4 workout 2 and can barely type. Very poor choice of exercises since most of them required grip strength and now my poor hands are stiff and aching. Lesson learned (I hope). I also took measurements this morning to track progress in a way that is less scale related.
Workout
10 minute warm-up on elliptical
Antagonistic pairing with 4x8 and 90 sec RI
Inc DB Bench Press 21 lbs
BB Bent over rows 65 lbs
DB squats 16 lbs
RDL 65 lbs
DB pullover 20 lbs
Bicep curls 13 lbs
I also shouldn't do squats first since I was a bit winded for the RDL's. Many lessons learned it seems.
measurements
Chest 35"
Waist 28" (a bit too thick for the rest of me but heck I'm 43)
Hips 36.5" (8" below waist)
Low Hip 38" (10" below waist at fullest part of bum)
thigh 21" (chubby thighs don't leave unless I'm too skinny)
bicep 11"
All relaxed which is how I think you are supposed to measure.
I am supposed to go bowling tomorrow and am already worried I won't be able to hold the darn ball. LOL
Original Poster
03-18-2006, 08:20 AM
You are doing great. Keep it up !
CheryleB
03-18-2006, 08:37 AM
Hey Cher, this is the first time I've heard beleaf talk about his backside. It's hard to believe he looks that bad since we've only seen him from the front; judge for yourself in the latest pic in his thread, then let us know what YOU think.
I took your advice and went and read Beleafer's journal. I commented in it that in my opinion (and I don't pretend to represent women in general) a man with a few too many pounds is more attractive than a very thin man any day of the week. I did like the bulldogs in a bag visual though. LOL
CheryleB
03-19-2006, 08:37 AM
I bumped up the resistance level on the elliptical pig and then only rode for 26 minutes. I was thinking about quitting after 20 but persevered. LOL Heart rate between 130 and 140 so good enough.
I joined a red hat club (pink for me since I'm still under 50) and am going to my first event today. Bowling at 1:30 so I'll get a bit more activity in today anyway.
...I joined a red hat club (pink for me since I'm still under 50) and am going to my first event today. Bowling at 1:30 so I'll get a bit more activity in today anyway.
Small world. GSC has a bowling group but he wears a yellow beanie hat with a little propellor on top; when he launches the ball down the runway he throws it so fast he tries to make the prop go round and round. If your score is anywhere near 100 they'd probably welcome you to their team with open arms as a ringer from the pros.
Did I already say "Welcome to the nut house"?
CheryleB
03-20-2006, 05:45 PM
Bowling was fun. We only got in two games and I had 128 and 148. I had a few good chances but always seemed to throw a gutter ball after a strike or spare. LOL
Today my workout totally sucked. I almost didn't post but decided to stick with it and just chalk it up to a weak day and move forward.
Started with 12 minutes on the elliptical. This is week 4 workout 3 and was supposed to be 3x12 with antagonist pairs and 120 sec RI.
Flat DB chest press 19 lbs
Lat Pulldown 40 lbs
Finished all of these
Good mornings 45lbs
DB squats 13 lbs
I only did two sets of these and only 10 reps on the last squats. My lower back is achy from my last workout where my grip was weak and my RDL form wasn't too good.
DB military press on Stability ball 13 lbs 1x15, 1x10 10 lbs 1x15
Bicep curls 10 lbs 2x15, 1x10
Not my finest effort but I put in 30 minutes of hard work so that is something.
ttfn
CheryleB
03-25-2006, 07:58 AM
I had my (bi) annual physical at 10 so was able to squeeze in a workout before I went.
Week 5 Day 1 of hypertrophy harbinger
10 minute warmup on elliptical
2x18 120 sec RI
Inc DB chest press 19 lbs
Seated Cable Rows 45 lbs
DB Squats 13 lbs (I don't think I finished the last set)
GMs 45 lbs
DB lying tricep extension 19 lbs
Military press 10 lbs
Started a pig out yesterday. I ate over a liter of cookies and cream ice cream. It was yummy but probably not worth it.
CheryleB
03-25-2006, 08:02 AM
Week 5 Workout #2
2x8 60 sec RI
Warm-up 10 minutes on elliptical
BB flat bench press 60 lbs
Lat pulldown 60 lbs second set at 55 lbs
BB Squat 45 lbs
RDL's 70 lbs
Seated Military Press 16 lbs
Lying Tricep Extension 21 lbs
Weighted Cable Crunches 55 lbs 2x15
I almost quit working out a few months ago because the squats were so darn frustrating. I've been using DB's only to try to build up to being able to do full barbell squats and today decided to give it a try. I managed my sets of 8. Although the second set was a bit wobbly, I DID IT. I'll practice with no weight for a few weeks and then try to add a few pounds.
Finished up with another 20 minutes on the elliptical since this workout wasn't as long as most of them.
Bowling was fun...I had a few good chances but always seemed to throw a gutter ball after a strike or spare...
[QUOTE]I ate over a liter of cookies and cream ice cream. It was yummy but
probably not worth it.[Quote]
Hey Cher, you & GSC seem to have more in common than just wearing hats when you bowl.
It's hard to learn the form for the squats, but once your muscles get in the groove it'll be well worth it. I found that when I started I was wobbly & I had to get the leg & back muscles stronger; it's also important to have the right foot placement. Hang in there, it'll come.
Hibiscus09
03-25-2006, 03:07 PM
I joined a red hat club (pink for me since I'm still under 50) and am going to my first event today. Bowling at 1:30 so I'll get a bit more activity in today anyway.
I was a pink hatter in my sisters' red hat club for a while. I haven't been to anything lately. I hope you enjoy your group!
I'm with joed about the squats! Hang in there and you'll get it! I couldn't lunge for the life of me when I first started working out and now I can lunge and lunge (when I choose to do so :D ).
You're doing great!
CheryleB
03-26-2006, 06:12 PM
Thank you for the encouragement Joed and Hibiscus. I don't plan to give up on the squats. I saw a link on another board to a variation of squat I haven't seen before. The individual had her forearms crossed in front of her with elbows down and the barbell cradled in the joint. She was doing sumo style squats this way. It looked like it might be interesting to try and would provide a bit of variety on the quad dominant portion of the workouts.
Today was just a cardio day. I did 30 minutes on the elliptical and my HR was up to about 140 at the end. That's about 80% for me which I think is good.
I've been eating about 1500 cals per day and making sure that I eat at least 100 grams of protein and 30 grams of fat. I eat a lot of chicken breast, pork tenderloin and lean beef usually with brown rice. I still eat rye bread but I think it is much better than white.
Tomorrow is the last workout of week 5. I'm getting there.
GSCampbell
03-26-2006, 07:51 PM
Small world. GSC has a bowling group but he wears a yellow beanie hat with a little propellor on top; when he launches the ball down the runway he throws it so fast he tries to make the prop go round and round. If your score is anywhere near 100 they'd probably welcome you to their team with open arms as a ringer from the pros.
Did I already say "Welcome to the nut house"?
Yep, bowling is a velocity game for me - no accuarcy involved at all. My ultimate goal is to get the ball to the pins without it actually touching the lane. :D In seriousness, I'm a lousy bowler but I'm havin' fun. Here's my hat:
http://www.akrondesign.com/Retail/Hats/beanie.jpg
Stick to it on the squats - they're lotsa fun. the video you mention sounds like front squats to me which are a slightly different animal but worth a look as well.
Oh, and in terms of the ice cream - Joe has it all wrong. I'm much more likely to eat two pounds of bacon than I am a gallon of Ben & Jerry's. :)
Thanks for stopping by my journal today. Keep after it!
(joed shaking his head, smiling and mumbling "I don't know how he finds these perfect pics".)
We were just talking about front squats & a handy little device called sting rays:
http://forum.bodybuilding.com/showthread.php?p=9357060#post9357060
It's in post #460.
jaguarr
03-27-2006, 07:55 AM
Front squats are a nice change-up from back squats. They hit the quads a lot more due to the change in weight positioning.
jag
CheryleB
03-27-2006, 06:35 PM
Hey GSC. Love the hat. LOL I bowled once with a RCMP officer who was about 6'4" and weighed in at at least 240 and I am pretty sure the ball was almost at the pins when it touched down. It was a hoot.
Joe, thanks for the link. I'm going to try the front squats as soon as I'm on a day with low enough reps for me to handle the barbell. I may invest in one of those contraptions if I find it too hard to manage the bar by itself.
Thanks Jaguar. I have a tendency to focus too much on the posterior chain since it is where I am weak but I have to remember balance so the front squats will be a good change for me.
Today was Week 5 workout 3 - 2x12 90 RI
10 minutes warmup on elliptical
DB squats 16 lbs 1x12, 1x10
GM's 55 lbs 2x12 (form sucked on last set)
DB incline bench press 21 lbs 2x12
Cable Rows 50 lbs 2x12
Lying tricep extensions 21 lbs 2x12
bicep curls 10 lbs (yeah wussy) 2x12
Decline bench crunches 2x15
Another 10 minutes on elliptical after weights. Was planning 20 but c'est la vie.
Tomorrow is the first dance class. It was a guy friend's birthday last week and he mentioned that he wanted to learn how to dance a waltz properly. I bought him 6 dance lessons for a gift and we are going to learn to dance for a ball my work is holding in June. I think it will be fun.
ChocoChick
03-27-2006, 06:56 PM
Hi Cheryle. I just noticed your squat comment. Have you tried box squats? These were the ticket for me -- I'm finally making progress and really enjoying squatting. http://www.abcbodybuilding.com/exercise3/boxsquats.htm (more here http://www.t-nation.com/findArticle.do?article=body_120squat)
Dance lessons sound like fun. Have fun :)
Lilac66
04-05-2006, 02:36 PM
(Waving) Hi Cheryle.
Finally have a day off and found your journal. Welcome to the board. I'm a former bb flunkie who has returned for a second round, lol.
Looks like you're off to a great start.
You can say Eh all you like around me. I watch Degrassi High with my son just to hear the accents:)
I have a pink hat too. Bought it for my fortieth birthday last month. But true to my procrastinating form, haven't joined a group yet.
StlBarbie
04-06-2006, 06:27 AM
I bet you will love the 'box squats' ... not to mention .. the results!! ;)
Front squats are great as well, then again, what squat isn't???
Have a great day and keep up the awesome job!! :)
CheryleB
04-15-2006, 10:06 AM
Thanks DBFL and Powells. I apprciate the help very much.
I have been working out but not recording it in my journal and thought I should start again. I had been doing the hypertrophy harbinger but just couldn't take those sets of 15 and 18 so now I'm on my own for a while.
today 10 minute warm-up on elliptical
Incline DB Bench Press 24 lbs 4x6
Wide Grip lat pulldown 60 lbs 4x5
Lying Tricep Extension 24 lbs 4x5
BB Squats 50 lbs 3x5 1x4
Good mornings 50 lbs 4x5
Plie Squats 24 lbs 4x5
I had done 4x8 of the bench press with 24 lbs last workout and tried to use 27 lbs but couldn't even lift them to the starting position. Oh well. I am slowly progressing with the squats. I had been using a narrow stance with DB squats and experimented a bit with the BB. I found a stance a little wider than shoulder width with toes pointing out a bit works much better. I'll keep plugging away at it and maybe in a year I will be up to 70 lbs. LOL
I also started taking dance classes a few weeks ago. My friend and I are learning the slow fox trot so we can dance properly for my work ball and son's grad both in June. Between sets, I spent my 90 seconds practicing my steps and turns.
Hibiscus09
04-15-2006, 10:12 AM
Nice job on the workout! :) The dance classes sound like fun!
Yo Cher, going on 3 wks now. Where are you girl?
CheryleB
03-04-2008, 04:04 PM
I think I'll resurrect it... again. I see a few familiar names on here.
I started working out again about a month ago. I am finally getting the hang of squats and although I started with just the bar am now at 60 lbs. I had never tried conventional DL's either. I started with 50 lbs and last workout pulled 75 lbs and plan to bump it.
Yesterday I did the following:
BB front squat 60 lbs 5x5
CDL 75 lbs 5x5
Wide grip lat pulldown 52.5 lbs 5x5
BB flat bench press 60 lbs 4x5 1x3
DB shoulder press 19 lbs 3x5
Decline bench crunches 2x12
I bought NROL4W but am not sure when I'll start it. Some of those exercises are pretty wonky looking. It took me two years to try deadlifts, I can't imagine some of the complex moves. Egad.
CheryleB
03-10-2008, 08:42 PM
Worked out on March 6 but cut it short. I felt something grind in my left shoulder. I managed to finish:
front squats 60 lbs 5x5
CDL 75 lbs 5x5
Lat PD 55 lbs 4x5 1x4
BB bench 60 lbs 1x5
DB incline bench 22 lbs 1x5
I took a few days to rest the shoulder and worked out tonight.
Front Squats 65 lbs 5x5
CDL 80 lbs 5x5
Lat PD 55 lbs 5x5
BB bench 50 lbs 3x10 (lighter weight to compensate for sore shoulder)
DB shoulder press 19 lbs 4x5 1x5
Decline bench crunches 1x20, 1x15, 1x10
I've only been doing CDL's for three week and started at 60 lbs. I think I could do more but am trying to build up gradually. That was the best I have done for squats. I think I could manage a bit more weight but will leave it at 65 lbs for at least two or three more workouts.
cheryle