EmpressCat's transformation - a whole life change [Archive]

empresscat

08-24-2006, 05:58 AM

MY STORY:

I have been overweight my entire adult life, since I topped 200 pounds. A few years ago, I was nearly 300, and had some health problems associated with my weight. I brought my weight down, losing the first 70 pounds with diet alone... and then I started working out, and loved the way I felt. I got down to 212 - with fantastic muscularity in my legs. I had dated a bodybuilder around that time, and found myself wondering what the possibilites were. How far could I take my body? I love pushing my limits - but in the past it had been mostly mental.

But I had friends on one hand telling me I looked good chubby. And other freinds telling me that muscular women aren't attractive. So I didn't push it. I set it on the back burner - and in the meantime, I was faced with the near-fatal illness of my father. I ate for comfort. After he recovered, my mother was diagnosed with metastatic breast cancer. I ate more. I gained back most of the weight I'd lost - up to 259.

My mother passed away this June at the age of 54. There isn't a lot I can do to minimize my own high risk of breast cancer. But I can help support reearch by participating in the 3-Day Walk. And I can improve my own physical fitness.

But honestly, there's a large part of me who really wants to look like a fitness model in a bikini. So, fitness is all well and good - but my real goal is to be a hottie!

Before pics (I've actually lost 21 pounds since those were taken - time for new photos!):
http://pg.photos.yahoo.com/ph/empressgate/album?.dir=8866re2&.src=ph&store=&prodid=&.done=http%3a//photos.yahoo.com/ph//my_photos

Pics of me close to my lowest adult weight (around 2 years ago) :
http://pg.photos.yahoo.com/ph/empressgate/album?.dir=3be1&.src=ph&store=&prodid=&.done=http%3a//pg.photos.yahoo.com/ph/empressgate/my_photos

empresscat

08-24-2006, 06:01 AM

I started at 259. I'm currently 241. I want to get down to around 140, though I am not attached to the number, as I don't know what my body in good condition with nice muscularity will weigh.

Only definite weight goal is to get below 200 by Valentine's day. This, because I seem to have a mental block about the 200-pound mark.

Diet:

I am doing nutrisystem with my sister, and adding extra protein. I also add carbs and a little fat on the days I walk for more than 2 hours.

It seems like a well-balanced diet, though if I had time to be cooking on my own I know I could do a bit better. (I used to be a chef, so when I have time I love to cook - and I know how to cook lean and healthy.)

I average 1500-1600 calories most days, and about 2000-2200 on days when I am doing my long walks.

Exercise:

Walking, lots of it.
Wed/Th - Treadmill, between 3 and 5 miles at a pace averaging around 3.5 mph

Sat/Sun - Long walks outdoors. Last weekend, I walked 12 miles Saturday, and 9 Sunday. This was an amazing feat, considering the weather right now in Dallas. (It was over 90 before 9am.) Some weekends it will be a bit more, but usually it's a little less.

Weight training:
Tues/Friday, full body

Seated Dumbbell Press
Dumbbell Bench Press
Bench Dips
Lat Pulldowns
Standing Dumbbell Curls
Dumbbell Rows

Lying Leg Curls
Leg Press
Lunges
Squats
Calf Raises

Crunches

jtroster

08-24-2006, 06:09 AM

Welcome Cat!

empresscat

08-24-2006, 06:14 AM

As usual, didn't get out of work on time. Got to the gym around 6:15.

I was planning to walk 4 miles on the treadmill, but I've had wicked congestion. Not sure if it's allergies or a cold, but I've had all kinds of nasty stuff and had been coughing all day.

I did 2.6, at a slightly lower speed than usual (I usually go 3.4-3.6, I was at 3.0-3.2) and stopped to refill my water bottle - when I started coughing like mad, and got dizzy - so I decided not to push it. I am on the mend, and today should be better. 5 miles tonight. I may go slow, but I'll get it in.

Was a little high on my calories for the day, 2100, but I'm not too worried about that. It's still a caloric deficit.

I also weighed in a day early (usually do it Th,) and I'm down to 238! That's 21 pounds since 7/9. I was concerned, because after my weekend walks on Sunday, I ended up getting fajitas - and nibbling on them all afternoon. Beef and chicken, a little cheese, full fat sour cream (just a tablespoon, but still!), guacamole, flour tortillas, spanish rice, beans... I was sure I'd undone any weight loss I'd had for the week - but fortunately, I was wrong.

One year to a bikini body!

justtryn

08-24-2006, 08:01 AM

Welcome, Cat. We'll be watching your progress - you did it before, you'll do it again. Curious - how tall are you? Couldn't tell from your pics - but I"m guessing around the same height as my wife.

stephenlouis

08-24-2006, 08:14 AM

As usual, didn't get out of work on time. Got to the gym around 6:15.

Was a little high on my calories for the day, 2100, but I'm not too worried about that. It's still a caloric deficit.

I ended up getting fajitas - and nibbling on them all afternoon. Beef and chicken, a little cheese, full fat sour cream (just a tablespoon, but still!), guacamole, flour tortillas, spanish rice, beans... I was sure I'd undone any weight loss I'd had for the week - but fortunately, I was wrong.

One year to a bikini body!

Welcome to my world ...with the exception of the bikini. ;)

You have a great attitude and I love your pictures, I am looking forward to following your transformation.

Hibiscus09

08-24-2006, 08:17 AM

Welcome, EC! :) I enjoyed your photos also! I'm looking forward to following along as you progress.

empresscat

08-24-2006, 08:38 AM

Welcome, Cat. We'll be watching your progress - you did it before, you'll do it again. Curious - how tall are you? Couldn't tell from your pics - but I"m guessing around the same height as my wife.

I'm 5' 6" - all my stats are in my bodyspace profile (just click on the pic!)

empresscat

08-24-2006, 08:44 AM

Thanks stephenlouis and Hibiscus09.

I love having my picture taken, so I hope to have some good ones along the way. I think right now I need to pose for some that give a good idea of how my bodyparts look - so I will have that for comparison later.

Actually, considering I'm doing no strength training whatsoever yet - I have a decent amount of muscularity. That is, I actually can tense up my arms and feel the triceps! Not big or nuthin, but they are there!

And my legs - well, I think it's funny that I get men who see photos of my legs asking me what I do to get them so muscular. I tell them that Irish women are born with big hips and strong legs - it's how we keep from blowing over when we're harvesting potatoes.

justtryn

08-24-2006, 08:57 AM

I'm 5' 6" - all my stats are in my bodyspace profile (just click on the pic!)
Oops - my bad... I'm still not used to that new feature here! ;) Ok - maybe bb.com has had it for a while, but I just recently noticed it. :)

So, given your goal of becoming "buff," why are you focusing your workouts on cardio, and no strength training? Just curious.

phikappa

08-24-2006, 09:03 AM

Good luck Cat! There's always someone here to give advice/encouragement. Stay focused and you'll achieve your goals.

empresscat

08-24-2006, 10:48 AM

Oops - my bad... I'm still not used to that new feature here! ;) Ok - maybe bb.com has had it for a while, but I just recently noticed it. :)

So, given your goal of becoming "buff," why are you focusing your workouts on cardio, and no strength training? Just curious.

No prob! I know most people don't look there... just pointing it out for the curious.

Right now, I'm training for the Breast Cancer 3-Day walk in October.
It's over 60 miles. So I'm focused on walking - and am adding some strength training now.

Once the walk is over, I'll flip from 4 days walking and 2 of lifting to 4 days lifting and 2 days of cardio (probably will be taking tae kwan do.)

ChocoChick

08-24-2006, 11:08 AM

Welcome. :)

empresscat

08-24-2006, 08:21 PM

It's not unusual for me to feel a burn in the arches of my feet (they're a bit high) and in my shins as I'm beginning a walk. It starts a few minutes in, and usually it lessens after the first mile or so.

One of the nice things about walking as exercise is that I can start slow as a warm up, with nice long strides that stretch my muscles.

Tonight, though, my shins just did not ever stop burning. I kept pushing it, stopped for a couple of minutes after the first 1.8 miles, and then pushed it another 2.2... but they just kept hurting. I never hit my stride, and the whole way I felt like I was going to need to stop any second. But I was OK, and I think they will only be slightly sore tomorrow.

I guess I need to find a better stretch for my shins.

It might also be the artificial way that the treadmill forces you to walk... it's not the same. I can hardly wait for the weather to cool down so I can walk outside in the evenings. I mean, damn - it's after ten and it's still 93.

Dallas is NOT my favorite weather, but my loved ones are all here. *sigh*

(Speaking of loved ones... my workout may have been effected by emotional stuff, too... I turned down sex with the hottest man I know, a dear friend and lover for a few years now, because he won't consider actually having a "relationship" with me. We've always been friends with benefits - I hope the loss of benefits doesn't mean the loss of a friendship... )

empresscat

08-25-2006, 11:12 AM

I really need to try to save up to go to a chirpractor, and get some massage.

I have had a consistent problem with my spinatus muscles on both sides, but mostly the right, for over a year now. They are knotty and tight. I stretch, perhaps not as consistently as I could, but frequently.

Also, my right hip gets tight.

The right side is where I strained my piriformis so badly.

My right ankle, and sometimes right shoulder pop when I rotate them. (I hate that bone-on-bone grinding feeling.)

The sub-scapular muscles on the right side frequently are tight and sore.

I think if you looked carefully, I'd bet my right side is compressed.

Really, I am tight and knotted up all over the place. It's been an extraordinarily stressful year (more like 14 months.) And I've gotten a couple of freebie massages from friends - but need some more serious bodywork.

Maybe I oughta impose on my apuncturist/massage therapist friend down in Austin. I've given him a couple of freebies, so he might do a couple of sessions for me.

NASAMarine

08-25-2006, 01:18 PM

Wow your a hottie! And probably married (women that look like you always are or have some psycho jealous boyfriend) right?

Congrats on your progress, your are definetly a very attractive lady.

jimmari

08-25-2006, 01:43 PM

Awesome adventure you are now on! Major props to you; and you've been repped! Good luck :)

d77

08-25-2006, 02:15 PM

empresscat

08-25-2006, 02:49 PM

Sounds like a case of shin splints to me. Calf stretching and ice helps keep them at bay, but shin exercises pervent them. This site has some good info regarding shin exercises http://www.pponline.co.uk/encyc/0608.htm Hope this helps and good luck on your transformation :)

Thanks for the link!
Not *quite* splints - but bordering on them.

It did occur to me that the degree of soreness in my shins might be proportional to the height of the heels I wore that day. (Yesterday, 4" heels all day...)

empresscat

08-25-2006, 02:53 PM

Awesome adventure you are now on! Major props to you; and you've been repped! Good luck :)

Thanks, sweetie!

empresscat

08-25-2006, 09:04 PM

whoo hoo!
OK that rocked

I have a tendency to overthink - so I was convinced I'd have difficulty with doing the exercises correctly. Or I'd be such a weakling that I'd barely be able to do anything. Or I'd overestimate my strength, do something wrong, and hurt myself.

None of these things occurred.

So, here are my notes from today:

* Warm-up on the recumbent bike, 15 minutes, level 7
Did three sets of everything, because I was trying to get a feel for the weight and form. Plan on upping the weight and doing 2 sets next time, because three simply takes way too long.

* Seated Dumbbell Press
10x12 10x12 10x12
A little unsure of my form on this - will have to look it up and check. (OK, checked, form was fine... or rather, I did the exercise right, but I was wobbly and sloppy - just will take time and focus to get it right.)

* Dumbbell Bench Press
15x10 15x10 15x12 (am I counting the weight right - used 15 lb dumbbells, so that would actually be 30lbs, right? not sure the proper way to notate that)
Way too light on that one. Also, *know* my form was off, because I barely felt it in my chest. I *did* feel it in my abs. (Checked - I was not letting the dumbbells come down far enough.)

* Bench Dips
10 reps, 8 reps (failed on last), 7 reps (failed on last)
On a single bench, heels on the ground. Made my wrists hurt. Not sure if that was because of the previous two exercises, or just this one.

* Lat Pulldowns
62.5x10 75x10 (got shaky, lightheaded) 75x10 (failed at the last moment of the last rep)
I love these. And was amazed at how heavy I was able to go with them. It's one exercise I've done with a trainer before, so I know my form is good.

* Standing Dumbbell Curls
10x10 10x10 10x10
Got a lot of burn on these, and had to push very hard the last half of the last set. Felt like I was wimpy with 10 lbs until a guy I know with nice arms (not a builder, just athletic, and does some weight training) said he does 20. So ten is pretty decent for a total newb.

* Dumbbell Rows (pecs, abs, and arms strating to get tired and shaky before starting these)
Right 10x12 15x10 15x11
Left 15x10 15x11 15x10
Could definitely go a little heavier on these. Took a little bit to get a feel for the movement, but once I got it, I liked them.

* Lying Leg Curls
40x10 (felt them in my back and butt, not my hams - scooted feet closer together and the next set was better) 40x10 40x10 (failure on last)
Had to concentrate hard to be sure I kept my back relaxed and my hips down against the bench

* Leg Press
75x10 95x10 95x10
Held last rep on each for 5 seconds as close as possible to the weights dropping. On last set, bounced three times and failed on last return.

* Calf Raises on Leg Press
55x10 75x10 75x10
I thought I'd try these on the press. Not satisfied. I don't get any challenge to my balance that way. Will do these standing, unweighted at first and then with dumbbells.

* Squats
using 12-lb bodybar, 3 sets of 15, legs shaky on last half of last set and heels starting to come off ground.
I do deep squats. I can go all the way down (hams touching calves) and keep my feet totally flat. This is actually a position I kinda hang out in around the house. Rather than sit on the floor, I'll squat. Of course, it's not the same resting in a squat and actually making the movement... I could have gone heavier, but was more concerned about getting the form right with the bar behind my head. Thought about using the actual barbell bar - but have no clue how much that alone weighs.

* Lunges
using 10 lb dumbbells, I was getting tired so just 2 sets, ten on each leg

Crunches
20reps, 15, 10 (cramp!)
Almost left these off, because I was amazed at how much all of the other exercises had worked my abs.

empresscat

08-25-2006, 09:14 PM

Well, well - ask and ye shall receive.
Got an e-mail from the 3-Day today with some general info about shoes for the event. Talked about the differences between running and walking shoes.

Many walking shoes aren't durable enough for training for and then completing a 60+ mile walk - so most people buy running shoes. I did.

But the gait of a walker and a runner is different. Some running shoes are fine for walking, some are not.

One of my pairs - the Nike Conquer, are great. Nice lift at the toe, rounded heel, vert flexible on the forefoot.

The others, the Brooks Glycerin, are not. I love the bounciness of the gel - it's better than the Nike Air, BUT they are too flat and too stiff. When my shins were hurting I was wearing these - and found that going faster, with a more running-type gait - I had less pain. (I just couldn't sustain the pace.)

So - I'll stick with my Nikes on walking days for now, and look for another pair of shoes.

jmc53

08-26-2006, 04:08 AM

Hi Empresscat,
Enjoying reading your story. Photos are great.
Shin soreness is very common when walking long distances.
When setting out your exercise journal, one easy way is this: say you do d'b bench press 3 sets each of 10 repetitions of 15lb d'bell in each hand: you'd say
d'bell bench press:
3x10 @ 15
Say you only get 8 rep.s of the third set
2x10, 1x8 @ 15
Make sense?
It's easier for guys cause when you lift, for example, 40 or 50 lb weights no-one thinks you're doing 40 sets or 40 reps.
And you're right, with d'bell exercises you only list the weight of one d'bell.
I wish you every success and will be following your progress.
Jason.

empresscat

08-26-2006, 04:56 AM

Thanks for the tips!

=M=

08-26-2006, 02:18 PM

Good luck on your quest.

empresscat

08-26-2006, 02:36 PM

10 miles at the lake.

It goes like this:
After walking in the heat last weekend, I am determined to get up before 6am, and get out to the lake well before 7am.

But Friday, I don't get out of work quite on time, and my workout takes longer than I thought, and when I finally get home the puppies need to be fed and played with... and it's after 11 before I get to bed.

I don't get up until almost 7. Dealing with the puppies takes at least an hour, even if I think I can force it to go faster. Out to the yard, eat, play, out to the yard again. Can't stick 'em in the kennels until they've pooped. Or, well, I *could* but it wouldn't be nice to do to them.

So it's just after 8 when I get out the door. Remember I need gas, and have to stop to get some energy bars to eat along the walk. WalMart is out of Cliff bars, so I take some time looking at the info on the labels of the others. Most have too much sugar and/or have chocolate coatings. It's almost 90 out already. Oh, well, I guess a little of the fat and carbs will just stay on the wrappers.

I get to the lake, and the lot I wanted to park in is full - and people are parked for about 1/2 mile along the side of the road, both sides. Seems there's some big event going on in the park across the street. Have to find another lot.

By the time I finally get parked and am ready to walk, it's 8:50. Weather's still relatively pleasant, though, with the slight breeze off the water.

I forget how much slower I walk outdoors than on a treadmill. On the treadmill I average 3.4-3.6mph. Outdoors, I average 3mph... for the first 3 or 4 miles... and then as my feet get tired and the weather heats up, I slow down.

But walking along the lake is pleasant. White Rock Lake is the perfect place to do this. Paths on varying condition, places I can walk on the grass or dirt, bathrooms (though sometimes a bit scary) in several places. Water fountains every 2 miles, with sprayers for my head and a wide faucet to fill my bottles at. Benches, trees, picnic tables, stretching stations...

I love the dragonflies and birds, and all of the people walking, running, and riding. Everyone from serious professional athletes to families with toddlers to the guy with the biking shorts and beer gut who is bright red in the face and didn't bring a water bottle.

It's a place people respect. They don't litter. They pick up after their dogs. There is little or no graffitti in the bathrooms. Sometimes a team that is training will leave coolers at various benches around the lake - and no one takes them. About once a month, they have a clean-up day, with whomever wants to show up.

There are community centers, marinas, a dog park, and the Arboretum is next door. White Rock Lake is probably my favorite place in Dallas.

I did well on the walk... for the first 6 miles. Then I sat down for a few minutes. And it was after 11, and the heat was rising dramatically. It was very hard to get going again. My feet hurt. It was hot. I was tired.

I thought about my reasons for doing the race, to stay motivated. Thought about my mom. And instead of getting a boost of energy, I ended up crying. Good thing I was wearing sunglasses and sweating bullets. I must be close to my period. Better look at the calendar.

One mile, and I lean against a tree and shrug off my backback a moment.

Another half mile and I sit for five minutes and stretch.

by this time my pace is down to almost 2 mph. I'm hot as hell. I keep picking the next visible resting point and saying, Ok - just make it there and then sit if you need to, but know that if I do I'm a goner. So I get there, and then promise myself to rest in the next bit of shade.

At a water fountain where I refill my bottle, there's a red doggie dish filled with water - and inscribed with "In Memory of Daisy and Dixie". OK, now I start crying again. Must be hormonal, for sure.

The last mile, I'm practically crawling. The sun is reflecting off the paved walkway in waves - so I try to keep to the side of it on the grass. But there is no way I'm stopping. I just need to get back to my car. I whimper. I feel nauseous. I think of calling my sister to take me the last half mile. But finally, I make it.

Crap. I *really* need to get going earlier.
I need, also, to not do a full body weight routine the night before I walk ten miles.

This means that I'm going to have to bite the bullet and really start getting up at 5am. Which means going to bed between 9 and ten. Not easy for a night owl. When I am not working and can set my own schedule, I'm usually up 'till 3:30-4am, and often don't go to bed 'till 5. But I've got my day job to fit into all this, and it's still over 90-degrees at 9pm... so early mornings it is, at least for a while.

God, I am so tempted to just quit my job and jump into massage full-time, set my own schedule. Unfortunately, I need to actually pay bills. So I can't until I've built up a client base.

Walking 10 miles in the Texas summer. Insanity? No - dedication. When I think of the thousands of women who train for this walk, because no matter what your physical condition, 60+ miles is not something you undertake lightly, and the conditions they do it in - some in snow through the winter, some who do the walk itself in 90 degree weather, many of them fighting their own battle with breast cancer, or walking in honor of someone who is... well, that makes me cry. And I don't even have to be hormonal for that. It's tremendously beautiful.

So, I keep muddling through the miles, training for the walk. And I still need to raise $800 in the next month and a half to even qualify. But I'll make it. I know I will. For my mom. For myself.

empresscat

08-26-2006, 07:38 PM

ouchie
I hurt

then again, I kind of like the pain

Hibiscus09

08-27-2006, 06:23 AM

I thought about my reasons for doing the race, to stay motivated. Thought about my mom. And instead of getting a boost of energy, I ended up crying. Good thing I was wearing sunglasses and sweating bullets. I must be close to my period. Better look at the calendar.

It sounds like you have a really nice place to walk outdoors. :) I can relate to the above statement as my mom passed away after battling cancer for three years. It's a horrible thing to experience with someone you love so much. I think it's so great you're doing the walk. I'm sure your mom will be right there with you.

StlBarbie

08-27-2006, 07:04 AM

GREAT JOB EMPRESSCAT!!!!

Showing some great dedication in completing that walk .... 10 miles is NO SMALL FEAT!!! (just ask the feet!!;)

One of my best friends has breast cancer and a bunch of us are considering doing a 3 day breast cancer walk next year ... the time required for the training does seem to be a little daunting! I will really enjoy following your journal!

Have a great day!! :)

goose30

08-27-2006, 07:29 AM

keep up the hard work!
And working out in that dallas heat is not easy!
Remember to eat every three hours, small meals, this has actually worked for me, after i've tried everything else.
I always carry food with me to work.
I'm an expert at packing a cooler of food for a 4 day trip.
(i'm a flight attendant)
Because eating right is half the battle.
good luck with your progress, and keep those pics coming!

stephenlouis

08-27-2006, 08:56 AM

Thanks for the link!
Not *quite* splints - but bordering on them.

It did occur to me that the degree of soreness in my shins might be proportional to the height of the heels I wore that day. (Yesterday, 4" heels all day...)

You need Chen style taijiquan (Qi gong exercises) for your shins and opening your kua through yi lu for your hips.

Wearing heels on a walk shows a dash of flamboyance if not fun recklessness! Keep up your style front, but perhaps move your energies away from your feet ;). I suggest hats.

Miranda

08-28-2006, 12:02 AM

hi cat :) i've seen you give wonderful advice in the female section!
glad you have your own journal.

psst . . .don't tell anyone. i'm too young to post here

empresscat

08-28-2006, 08:29 AM

Yes, the 3-Day is a large committment, but rewarding.
And the walking will go faster if you start off in decent shape, because you'll be able to, well, walk faster!

I am pretty good about eating every 3-4 hours. When I'm walking, I don't want "real" food. Part of it is a lack of appetite while exercising, and because of the heat - and part of it is that I have to carry whatever I'm eating, and unless I want the weight of a cooler on my back, it's got to be something that will be OK for hours in the sun in my knapsack. Though I'll hafta work that out, since I have some 14 and 18 mile walks scheduled over the next few weekends, I'll have to be sure and pack something more than the bars and oranges I've been carrying.

Thanks for the support!

empresscat

08-28-2006, 08:32 AM

You need Chen style taijiquan (Qi gong exercises) for your shins and opening your kua through yi lu for your hips.

Wearing heels on a walk shows a dash of flamboyance if not fun recklessness! Keep up your style front, but perhaps move your energies away from your feet ;). I suggest hats.

Hee - I didn't wear the heels on the walk! Just the rest of the day.
And actually, I do wear a fun hat - I have a pink cowboy (or rather, cowgirl) hat that I wear, and am planning on using for the walk.

Now, I do have a friend who does Qi gong. I'll talk to her.

empresscat

08-28-2006, 08:35 AM

[/b]

It sounds like you have a really nice place to walk outdoors. :) I can relate to the above statement as my mom passed away after battling cancer for three years. It's a horrible thing to experience with someone you love so much. I think it's so great you're doing the walk. I'm sure your mom will be right there with you.

Thank you!

empresscat

08-28-2006, 08:38 AM

OK, Sunday - did 7 miles.
Got going an hour earlier, and there was more of a breeze... it was so much easier to walk in slightly cooler weather. That alone should be motivation enough for me to get up earlier.

Next week it's 14 and then 10 miles. *phew*

Today, I am still just a little sore, but overall feel good mentally and physically.

Now I need to find time between work and all this training to do some more fundraising. I need $800 more dollars to even qualify. Would suck to train and be ready - only to be short of funds on the day of the walk!

kimsquit

08-28-2006, 08:40 AM

When I'm walking, I don't want "real" food. Part of it is a lack of appetite while exercising, and because of the heat - and part of it is that I have to carry whatever I'm eating, and unless I want the weight of a cooler on my back, it's got to be something that will be OK for hours in the sun in my knapsack. Though I'll hafta work that out, since I have some 14 and 18 mile walks scheduled over the next few weekends, I'll have to be sure and pack something more than the bars and oranges I've been carrying.

Hi 'cat,

power bars and oranges are mostly sugar - unless you're using the non-chocolate covered, ultra-low carb, protein bars.

One alternative is to prepare and freeze some meals in ziploc baggies. Then over the course of your walk (although 14 miles is more than just a "walk") it'll thaw out and still be cold by the time you're ready to eat.

As unappetizing as this probably sounds, I've successfully done this with serviings of: 1/2 a cup of mashed yam, 1/2 a banana and 1.5 ounces of boneless, skinless chicken breast. It actually tastes much better than it sounds.

~ chris

StlBarbie

08-28-2006, 02:06 PM

As unappetizing as this probably sounds, I've successfully done this with serviings of: 1/2 a cup of mashed yam, 1/2 a banana and 1.5 ounces of boneless, skinless chicken breast. It actually tastes much better than it sounds.

~ chris

I certainly hope so!!! :eek:

How soon is your walk Empresscat???
You are doing an awesome job with your training!!! WOW!!
Have a good one!! :)

GREENFEATHER

08-28-2006, 05:02 PM

Good luck with your walk, I have a 100 mile ride in 2 weeks and I'm about as unprepared as I could be !! :eek: The only one for the year, I did 3 100+ milers last year.

empresscat

08-29-2006, 08:49 AM

Chris - freezing them sounds like an excellent idea. I can play with meals that will work that way.

I do try to choose bars that have slightly better sugars (brown rice syrup rather than corn syrup) - and while not ultra low carb, I generally pick ones that have about 25-27 carbs and 11-14 grams of protein. Plus, I'm eating well right after. But this 14 miler is going to last too long for that, so I'll be mashing and freezing on Friday night!

I do have a small insulated lunchbox that will make them thaw more slowly, too.

Powells - the walk is at the end of October.

Greenfeather - good luck on your ride!

StlBarbie

08-29-2006, 12:59 PM

What does your peak week of walking consist of before the big day??
KUDOS to you .. what a great goal!!!

empresscat

08-29-2006, 03:09 PM

What does your peak week of walking consist of before the big day??
KUDOS to you .. what a great goal!!!

18 and 15, 5 weeks out (I'm 9 weeks out right now.)

This week 14 & 10,
next is 15 and 11,
then 17 and 13,
then 10 and 6,
then 18 and 15,
then 10 and 8,
18 and 8,
and 10 and 8...

mid-week I'm doing a 4-5 mile walk and a 5-6 mile walk, too...

empresscat

08-29-2006, 03:28 PM

Some of my friends are a little miffed that I haven't been available to talk as much. I tell them I'm busy, but I don't think they quite get it. When I say I'm busy, this is what I mean:

I am in the process of getting some contract work doing PPC marketing so that I can quit my current job while building up the massage business.

Starting the massage business.

Training/fundraising for the 3-day.

Have a couple of people who want to produce a spoken word album - but that's on the back burner 'till after the race. I am still performing a couple of times a month, though. Writing, too.

Planning a trip to Sedona with the family to scatter mom's ashes.

And I have two young puppies who are a handful (rottie/chow and possibly something else in the mix)

And this is the simplified life. With dating on hold. No parties. Not working on the novel or a screenplay. Not doing any catering. Not planning to move to a new city (which I used to do every couple of years.)

jmc53

08-30-2006, 04:38 AM

And I have two young puppies who are a handful (rottie/chow and possibly something else in the mix)
.)

Photos?

empresscat

08-30-2006, 08:56 AM

Having problems with my computer at home, but I will post some soon as I get a chance!

Miranda

08-30-2006, 10:41 AM

awww . . .puppies. mine is 13 years old.

empresscat

08-30-2006, 10:46 AM

I woke up this morning, amazed at how good I feel overall.

One dillemma - when I get help up at work by 30, 45, 55 minutes - I'm hungry before I get to my workout, or I get hungry during it. I generally eat about 2 hours before I plan on getting to the gym. (For ex. - yesterday it was soy pretzles, 1-oz fat free cheese, and an apple... today it will be yogurt, soy chips, and a nectarine) Maybe I need to eat a little more then. Or maybe I just need to leave work on time.

Warm up, recumbent bike 10 min level 8

* Seated DB Press
12 lbs/10 repsx2sets
Still keeping this at a lower weight because my form is kinda wobbly. Concentrating on the movement.

* DB Bench
20/11x2
Why 11 reps? Because I was concentrating so much on the movement that I didn't register that it was time to stop when I counted ten. I get hyper-focused.

* Lat Pulldown
87/4 - too heavy 75/6 75/9, failed on last and got a slight wave of nausea that passed as soon as I stopped

* Bench Dips
8 reps, 6 reps
Very difficult. Still hurt my wrists a little, too.

* Standing DB Curls
12/8x2

* DB Rows
Right - 20/12 20/10
Left - 20/12x2
Not entirely sure I've got these just right. Not sure if I'm pulling them to the right position. (OK, just looked it up, and I'm not doing them quite right. Will make the correction Friday.)

* Lying Leg Curls
50/10 50/9 - failed on last
Dunno why I find these so difficult. I really have trouble focusing on using the correct muscles and not using my back.

* Lying Leg Press
100/10x2
These are barely a challenge. I could probably even go up further on the weight. I have been using the one that's lying flat, rather than the 45-degree one. I think I'll switch next time and feel the difference.

* Standing DB Calf Raises
L 15/10 20/8 (slight cramp)
R 20/10x2

* Squats
Using a 20-lb bar
20/15 20/15
*Really* got my heart racing.

* Lunges
12.5/10x2
Definitely getting tired, heart rate up, not bad just a note.

*Crunches
Feet up, arms straight: 10x2
Feet down, arms crossed: 10x2

joed

08-30-2006, 11:41 AM

A belated welcome to the journals. Look forward to following your progress.

empresscat

08-31-2006, 04:13 PM

GREENFEATHER

08-31-2006, 04:43 PM

OK. I did 4 miles on the treadmill yesterday.

--- Icky Girl Stuff Below ---

But today, my period started. I have wonky hormones and it was late, so it started very heavy. Working out on a day like this is... well, just not fun. Based on experience. It makes me bleed more heavily. Sometimes with embarrassing results.

I should be fine for doing weights tomorrow and the long walks this weekend. First day of a late period is the worst.

Good news is, that as I lose weight, my hormonal stuff normalizes and this kind of thing is less of an issue.

You cycle might get a little screwy as well as the hormones that are trapped in the fat are released. Just thought I'd warn you of that too. When M came off the pill after I got snipped her cycle was all over the place. It didn't make for fun marital relations for the first months! :mad: She dumped almost 20 lbs when she came off the pill.

empresscat

08-31-2006, 04:50 PM

You cycle might get a little screwy as well as the hormones that are trapped in the fat are released. Just thought I'd warn you of that too. When M came off the pill after I got snipped her cycle was all over the place. It didn't make for fun marital relations for the first months! :mad: She dumped almost 20 lbs when she came off the pill.

Oh, shoot - I'd attribute that to the pill. I took it for a while, and was a total mess coming off it. Emotionally and physically.

I've dropped a lot of weight before, though, so I know what to expect. Once I get down about ten more pounds, I should start being more regular again... Of course... there is one other missing factor that I had when I was regular before that's not present now... That was during my, erm, wild and loose days. I was very sexually active, and think that had a positive effect on my cycles. These days I'm practically a nun.

jmc53

08-31-2006, 07:44 PM

* Bench Dips
8 reps, 6 reps
Very difficult. Still hurt my wrists a little, too.

My partner Michelle does these, she had a little wrist pain for about the first month of doing them - now no pain at all.

empresscat

09-01-2006, 08:10 AM

My partner Michelle does these, she had a little wrist pain for about the first month of doing them - now no pain at all.

Good to know. I haven't given up on them, and figure as long as the pain stops when I stop doing them (or shortly thereafter), then I'm OK. Pain is not *necessarily* bad.

Hm... being a masochist is helpful in the world of weightlifting.

empresscat

09-02-2006, 05:22 PM

I ate a little later in the afternoon, and got to the gym a little earlier than I have been - so I wasn't hungry.

Warm up, recumbent bike 10 min level 8

* Seated DB Press
15lbs/10repsx2sets
My form is improving, not nearly as wobbly.

* DB Bench Press
20/10x2
This felt too easy, but I was a little wobbly, so I'll be sure I have good control before going up to 25lbs.

* Bench Dips
7reps, 6 (failed on last), 6 (almost failed on 5, pushed through and did one more)

* Lat Pulldowns
75/10 87.5/7
Got a slight headache after the second set.
I don't know why I like doing these so much, but they are my favorite!

* Standing DB Curls
15/10 15/7 (no way I was gonna get an 8th in)
I feel the muscle more at this weight. Heavier just feels better.

* DB Rows
R 20/10x2
L 20/10x2
Traps started to cramp after first set. Still don't feel *quite* like I've got the form right on these. I'd watch someone, but so far haven't seen anyone doing them.

* Lying Leg Curl
40/10 50/8 (tried to do 9, but it wasn't happening)
I have a hard time connecting with the right muscles on this. I feel like I'm using my glutes and hips and abs, rather than my hams.

* Leg Press
115/10 135/8 (failed starting 9th)
This is another one I enjoy. Still using the lying one, rather than the 45-degree. Mostly because I've never changed weights on a barbell - and so the 45-degree one intimidates me a little. That and the bar in the squat cage. Just being self-conscious, and not wanting to look like an idiot while I fiddle with things figuring them out.

* Calf Raises
L 0/10 20/10
R 0/10 20/10
Did the first set unweighted, to see the difference in terms of my balance. My calfs really complain at me when I'm doing these, but I just tell them that if they cramp, I'll beat them up.

* Squats
40/10 40/8
I was using the girlie barbell that they have in the stretching area. Light-weight bar, plastic weights. Want to be sure I'm holding the bar correctly before I attempt the real thing. Well, that and the whole intimidation factor mentioned above.
Got a headache during the last set. Felt lightheaded afterward. Just tired, I think, but decided to go ahead and quit.

empresscat

09-02-2006, 05:31 PM

15 miles today. I got through them all, and at a slightly faster pace for the first 12 than I've been managing. I have been starting off at about a 25-minute mile, and ending at over 30-minutes... Today I was at 22-25 the whole time, though the last three took me a little longer.

I got out there earlier, and was walking by 6:45. It's sooo much easier to walk before it gets hot.

Did my cliff bars for snacks, and had chicken with carrots and barley for lunch. Just a tiny cup, but even that was a little heavy on the stomach for the next hour. My body does not like to digest while I'm exercising.

A note on socks: cheap athletic socks are a waste of money. I bought some danskin socks at WalMart - thin ones, and thick ones with cushioned heels and forefeet. They claimed to be moisture-wicking, and all that other good stuff.

Um, not quite.

I wore a thin pair, and took a thick pair to change into. After the first 1/4 mile, I stopped and threw away the thin ones. They made my feet slip in my shoes. This is a sure way to get horrible blisters quickly. The thick ones at least did not do that, but neither did they wick moisture away. They were better than 100% cotton, but still stayed a little damp the whole time. I ended up taking my shoes off at almost every stop to air them for a couple of minutes.

I have a couple pairs of New Balance running socks, with a pink ribbon. They were about $8 each, and they are very comfortable and breathe well. Time to count some pennies and see if I can get a couple more.

JD1213

09-02-2006, 05:51 PM

kimsquit

09-02-2006, 07:00 PM

First off, good job on your walk - although what you're doing is a lot more than a simple "walk" :)

The momentary headache you feel during certain exercises may be a result of inadvertantly holding your breath during the movement - which can temporarily elevate your blood pressure, resulting in pain in your temples or the base of your skull. Speaking from experience here ;)

My only other observation is about your snack food...

Did my cliff bars for snacks

A quick look at the Clif website had this to say about the nutritional content of their product:

http://www.clifbar.com/images/e_cb_cpc_stats.gif

IMO, the 20 grams of sugar per clif bar is not the energy source your body needs during exercise. Much like Slimfast, it's basically a sugar high with some oats tossed in to make it "wholesome". You'd be much better off with a handful of organic trail mix.

:)

~ Chris

stephenlouis

09-02-2006, 09:59 PM

I agree with Kimsquit, flags went up for me on the bars.

15 miles?? My shins would be kindling and splinters!

empresscat

09-03-2006, 04:32 AM

First off, good job on your walk - although what you're doing is a lot more than a simple "walk" :)

The momentary headache you feel during certain exercises may be a result of inadvertantly holding your breath during the movement - which can temporarily elevate your blood pressure, resulting in pain in your temples or the base of your skull. Speaking from experience here ;)

My only other observation is about your snack food...

A quick look at the Clif website had this to say about the nutritional content of their product:

http://www.clifbar.com/images/e_cb_cpc_stats.gif

IMO, the 20 grams of sugar per clif bar is not the energy source your body needs during exercise. Much like Slimfast, it's basically a sugar high with some oats tossed in to make it "wholesome". You'd be much better off with a handful of organic trail mix.

:)

~ Chris

Trail mix is an excelent idea. I'll have to get some next week, when I have a chance to get to a Whole Foods or Central Market.
I just know that most "real" food I can't handle!
I also know I'm going to have to be packing some of my own because much of what they pass out on the 3-Day is total junk. Potato chips, peanutbutter & cheese crackers... they have fruit, too, but damn.

empresscat

09-03-2006, 04:40 AM

How much water do you drink during that 15 mile walk?
Thats awsome that you can walk that long. I Havent done that in years.
At that pace you were alking it sounds like your almost ready the Straight-leg Infantry. Drive on Soldier.

My goal is to be averaging around 3.2-3.4 mi/hour. I may walk the actual 3-Day slower, at least by the fird day! But at least I know I'll be able to pick up the pace when I want to.

For water - I have a 16 oz. bottle, and a 24-oz bottle. I refill them frequently as I'm walking, and about 1/4-1/3 of my intake is sports drink. (I have a sugar-free mix - with the amount I end up sweating I need to replace salts and potassium... I tried at first not using it, but when I don't, I get sick before the end of the second hour.)

I drink anywhere from 24 to 44-oz per hour of fluids.

empresscat

09-03-2006, 04:41 AM

I agree with Kimsquit, flags went up for me on the bars.

15 miles?? My shins would be kindling and splinters!

I did have some soreness in my shins the week after the first longer walks... but mostly now, it's just my arches that hurt.

Hibiscus09

09-03-2006, 06:56 AM

empresscat

09-03-2006, 10:58 AM

Morning, empress! You're doing great with your training for the walk! I get pretty wonky around my period also. :p

Sorry about your arches. It may just be the distance, but just in case did you make sure to buy your walking shoes from a running store and have them watch you walk to see whether you pronate, supinate or are neutral? It really does help. If you've already discussed this, just don't pay me any nevermind. :D

Happy Sunday!

No - I know that the running store is the right way to go... but I'm on a tight budget.

I made my best guess based on shoe wear patterns (I seem to be neutral - right down the center) and research about what's good in a walking shoe - and got two pairs off eBay. One pair of my shoes works well, but could use a little more arch support. (Mine are high.) An insert might fix that. The other pair, while popular with walkers, is too stiff in the forefoot for me. I flex a LOT at the end of my stride.

So I may go get fitted, and ask for 2 or three recommendations, and then see if I can get one of those at a discount elsewhere.

empresscat

09-04-2006, 07:02 PM

Damn.
I went to the running store today, to get fitted.
He told me that the shoes I've been using are all wrong for me, and he pulled out a pair and recommended them. I tried them on, they feel good - but hard to tell from a few steps whether they will feel good for 20 miles.

But here's the thing. I asked, "so, how's my pronation?" He replied, it's good - almost none. Which is what I'd figured.

The shoes he told me were trying to force my foot the wrong way ARE for neutral pronators. I thought maybe I was wong, but I just double checked, and I am correct.

The shoes he wanted to sell me are NOT for neutral pronators, but are for SEVERE over-pronators.
(http://www.asicsamerica.com/product.asp?PRODUCT_ID=240006121&TITLE_CATEGORY_ID=250001184&BACK_CATEGORY_ID=250001180)
WTF?
I mean, they are $109 shoes, so not an investment to take lightly. As it is, I may have to borrow half the money to get a good pair of shoes.

So, what was wrong - what he told me about my stride, or the shoes he wanted to sell me?

Gah.
I suppose I'll go back another time and talk to someone else, or find another store. (The one I went to offers a 10% discount to 3-day walkers)

StlBarbie

09-05-2006, 05:13 AM

Your walking is absolutely inspiring!!! What an amazing feat!!

Best of luck in finding shoes that will carry you thru with optimal comfort ... same goes with cycling shoes .. what feels great in the store so often does NOT transfer well to a 100 mile ride!! :mad:

Hope you have a wonderful day! :)

empresscat

09-05-2006, 05:16 AM

Thank you sweetie!

empresscat

09-05-2006, 09:00 PM

I won't shock you all by actually saying what I thought as I came out of the gym, but you guys don't know me well enough for me to talk that way yet... (I did say it in my myspace profile, but they are used to that kind of thing from me.)

But yeah, weightlifting feels really, really good. And it's so much less complicated than, erm, other things

I love feeling the muscles, really connecting with them, as I do the exercises. I love the soreness that makes me feel like I've been using them, makes me aware of them. I love knowing that I'm challenging myself, and having a concrete measure of ability and progress. And I LOVE the "pump" I get from a good lifting session. I walk out of the gym high, endorphins flowing.

Plus, I enjoy the looks I get when I re-emerge from the locker room. The guys who are lifting have seen the fat chick lifting a few weights in her baggy t-shirt... and then I come back out in something like I had on today: pale lavendar silk skirt, plum paisly silk top with ruffled sleeves, and my favorite lavendar and grey 4 1/2" heels, not to mention long dangly beaded earrings and rich plum lipstick.

A total contrast to what they had assumed about me when they saw me out there lifting.

jmc53

09-05-2006, 09:40 PM

Great going there Ms. Cat :)

empresscat

09-05-2006, 10:47 PM

When I got to the gym, I realized I'd forgotten my to put my shoes in my gym bag. I had to go home (a 35-min drive) and then went to a gym closer to home... so it was a late workout and I'm up late now. But I had been looking forward to it, so I went back out rather than skip it.

* Seated DB Press
15lbs/10reps 20lbs/10repsx2sets
A little wobbly with the heavier weight, but overall good

* DB Bench
25/10x2
A better weight on this - I can feel it more as I'm doing it, have to really concentrate to maintain form

* Tricep Bench Dips
7 (failed beginning 8), 5 (failed on return on 6th)

* Lat Pulldown
87.5/9 87.5/7
To failure both sets.
It's funny watching some people do this. I have seen this one done wrong in so many different ways. There's the girl over on the pulldown among the cable machines who does about 50 reps with the lightest possible weight, sits straight, and pulls the bar almost to her waist... and the guy who is barely pulling more than me, but lifts his butt all the way off the seat, and uses momentum to swing through super-speedy reps (actually, I see lots of guys doing this)

* DB Curls
15/10 15/7 - failed on last

* DB Rows
20/10x2, each side
Better weight, getting better at these... still not totally confident in my form. They make my traps cramp a little (though I mostly feel them in the lats)

Lying Leg Curls
50/10 50/7 (failed on 8)
Definitely feeling these better, connecting with the muscle better. I make sure I lay for a minute and breathe, relaxing my back before I start the exercise.

45-Degree Leg Press
135 (bar plus 2-45lb wheels)/10x2
Decided to go for it and try the leg press in the weight area, rather than the flat lying one. It did give me a little more resistance and I felt the muscles better.

Calf Raises
25/10x2, both sides

Squats
45/10x2
Used the regular Olympic-weight bar, unloaded. I could definitely handle more weight, but I'm focusing on getting the form right and balancing the bar.

* Lunges
20/9 20/8
My arms and shoulders were getting tired, so just holding the dumbbells was a challenge.

* Crunches
feet raised - 10x2
feet flat -10x2

Gunn27

09-06-2006, 01:37 AM

Great looking workout there e-cat, I'm just getting caught up on your journal. Keep up the great work! :)

empresscat

09-06-2006, 04:42 AM

Thanks!

justtryn

09-06-2006, 08:23 AM

Looks like you've got a good workout going there, empress. Good job on going to the gym, despite the shoe malfunction... many would have just stayed home!

empresscat

09-06-2006, 08:41 AM

Looks like you've got a good workout going there, empress. Good job on going to the gym, despite the shoe malfunction... many would have just stayed home!

Thanks!

I'm thinking of taking a couple of exercises out - or alternating them. My workout runs about an hour, which feels a little too long.

I may do the Lat Pulldown one day, and Rows the other
and do Squats one day, and Lunges the other

justtryn

09-06-2006, 11:18 AM

Thanks!

I'm thinking of taking a couple of exercises out - or alternating them. My workout runs about an hour, which feels a little too long.

I may do the Lat Pulldown one day, and Rows the other
and do Squats one day, and Lunges the other
I think that's actually a good idea. You've got a lot going on there for a whole body workout. Many choose one compound exercise per body part for whole body routines. I put one together for my wife some time ago - if you want it, let me know and I'll get it to you. Something to work from, maybe.

empresscat

09-06-2006, 12:40 PM

I think that's actually a good idea. You've got a lot going on there for a whole body workout. Many choose one compound exercise per body part for whole body routines. I put one together for my wife some time ago - if you want it, let me know and I'll get it to you. Something to work from, maybe.

Sure, I'd love to take a look - at least give me some ideas.

ChocoChick

09-06-2006, 01:01 PM

Empress - did you see the article recommendation I linked to in your pwo nutrition thread?

empresscat

09-06-2006, 01:25 PM

Empress - did you see the article recommendation I linked to in your pwo nutrition thread?

I did - adapting it to 2x a week should be easy enough - though I found it a little overwhelming to keep track of all of the changes in reps (esp. when I have no idea yet how much weight I can do for three reps versus 12), and changing exercises every two weeks and designing alternate weeks with antagonist training (not sure how both of these are possible - missing something there)... sounds like I'd be re-thinking and re-designing my workout every week...

I'll take another look at it later, when I'm not at work.

This is what I'm currently toying with:

workout A

Seated Dumbbell Press
DB Bench
Tricep Bench Dips
Lat Pulldown
DB Curls
Lying Leg Curls
Squats
Crunches

Workout B

Pushups
Triceps Pushdowns
Rows
Leg Press
Lunges
Calf Raises
Leg Raises

=M=

09-06-2006, 02:58 PM

empresscat

09-06-2006, 08:13 PM

Have you ever thought about doing deadlifts instead of the lying leg curls? That's a good compound lift that's kind of on a par with squats-you feel them everywhere!

How's the walk training going lately? Has your weather moderated at all, or is it still the 3 H's (Hazy, Hot, Humid)?

I have - but I haven't seen anyone at the gym doing them, and I'm a little hesitant to attempt them without ever having seen a person do them in front of me. I've been struggling to get the form right on the rows for this reason. I do plan to incorporate them, just not sure when.

The weather cooled a bit this weekend - on Sunday it was even sprinkling lightly, and made the walk pleasant. Monday it rained all day (I didn't have to do any walking) - and it's been cooler since.

SV1000

09-06-2006, 08:32 PM

Just dropping by to say hi, wish you well and say you are doing great!

SV.......just a few hours south of ya :)

empresscat

09-07-2006, 05:17 AM

Just dropping by to say hi, wish you well and say you are doing great!

SV.......just a few hours south of ya :)

Hi there SV, and thanks!

ChocoChick

09-07-2006, 05:36 AM

I thought you were working out 3x week for some reason. Is there any way you can do 3x rather than 2x? You are right that it can be difficult to get the weights right when you jump around the sets/reps. That said, it is really important to change up sets and reps fairly frequently, even more so than exercises. Here's a 3x full body with varied set/rep schemes I really like -- maybe it will strike your fancy, too. (If you can't wo 3x per week, you can simply move day 3 to day 1 of the next week and just keep doing the 3 days in series: 1&2, 3&1, 2&3, 1&2, etc.).

Day 1 - 5x6
Full Squats
Flat Bench Press
Conventional Deadlifts
Standing Military Press
Pull Ups

Day 2 - 2x15
Romanian Deadlifts
Lunges
Flat Dumbbell Press
Seated Cable Rows
Incline Hammer Curls
Lying Triceps Extensions

Day 3 - 3x10
Incline Dumbbell Press
Barbell Rows (underhand)
Dumbbell Split Squats
Reverse Lunges
Standing Dumbbell Press
Lat Pulldowns

empresscat

09-07-2006, 08:51 AM

Nope, can't do 3 days 'till after the walk at the end of October. Until then, I'm walking 4 days a week, and long enough distances to preclude doing weights on the same days.

After that, I do want to switch to weights 3x a week and cardio 2x

Though rotating the three workouts through my 2 days a week shouldn't be too tough. That looks do-able, basically just have to learn to do deadlifts, romanian deadlifts, and seated cable rows - the others are things I've done, or variations.

It is pretty universally stated that you need to change things up in the workout, but how often different people say this needs to be done varies a LOT, and changing rep frequency pretty much every time you workout does not seem to be a common approach. Not saying it's bad. It may be the best. I'm still looking at the information. What I generally see is a recommendation to make small alterations every 4-8 weeks - be that reps, order of the workout, or exercises

empresscat

09-07-2006, 07:53 PM

I really don't like the treadmill, but it's so convenient...
5.2 miles today.

Around .4-.7 miles, I had some twinges in my right ankle, and thought I'd have to stop, but I just kept my pace steady and paid attention to my footfalls and within another half-mile, they stopped and I was fine.

StlBarbie

09-08-2006, 06:07 AM

TGIF Empresscat!!
How much walking is on your weekend agenda??

empresscat

09-08-2006, 06:24 AM

15 and 11 - plus, I have a goal of going longer between stops...
on the walk itself, the pit stops are between 3 and 4 miles apart... I've been stopping every 3 miles, which might make it hard to get through the sections that are a little longer.

Since the lake is a 9mile loop (actually between 9.1 and 9.8 miles, depending on how you take the trails), I'm working toward stopping at around 4.5 miles... then the 4 mile sections will be easy.

StlBarbie

09-08-2006, 06:31 AM

Sounds like you really have it calculated well!!
I hope it all goes without glitches for you!! Best of luck! :)

jacktheblack

09-08-2006, 06:43 AM

empresscat

09-08-2006, 07:10 AM

howdy Empress

Your doing great kiddo very inspiring. If I might add two bits of info and advice for you.

If you click the link below you will see someone doing a proper deadlift (read in an earlier post no one at your gym does them)

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Lower+Back

and always have an extra pair of crap shoes from payless (10$ tops) and a pair of sweats and a t shirt in the car :) That bit of advice was given to me when I first started and it works two fold. It will keep you from driving thirty plus miles back home if you forget your stuff, and it taunts you if you skip a workout.

Cool. Thanks for the advice.

The videos are good - but it's still hard without seeing someone in "3-D"... Doing the DB Rows based on videos has proven frustrating - there's a couple of tiny details of form I haven't quite gotten. I do plan on adding deadlifts - but probably in a couple of months after my walk, when I'll switch things up a lot.

empresscat

09-09-2006, 03:12 PM

15 miles today. I was sooo tired. A little sore from yesterday, though that mostly worked out as I walked. Feet were hurting a LOT today, though.

I *really* wanted to cut it short, but pushed through.

Did trail mix today. A little harder to digest, and I'm a little concerned about the fat in the nuts - but not too bad overall. I also had a little chicken with carrots and white beans in tomato sauce. Just a cup or so worth, no more than 2-oz chicken. That didn't digest so well. Maybe next time, just chicken - see if I can digest straight protein. But I am finding that the typical ratio recommended for distance runners is what works best for me while I'm walking: 60-70% carbs, then the rest about even between protein and fats. I have protein before, and after - but during the walk my body doesn't want to digest it. I think that's fine.

empresscat

09-09-2006, 03:13 PM

Decided to go with my A/B list that I'd mentioned earlier in the week. I was about to do the routine that dbflgirl suggested, figured deadlifts wouldn't be that big a deal - but then I realized, well - I can't do Pull Ups. I can't come close. I can't even hold myself off the ground on the bar. Admittedly, it's been over a year since I tried - but I haven't done *that* much upper body work yet.

Body weight exercises are tricky when you're obese.

I do want, eventually, to do them. I think they're sexy.

Of course, in the program I outlined I've got pushups on B days. Can only do one of those, and not very deep. But I'll get there. Do one, then get a step and do some on that.

At any rate - I think I'll stick to my A/B split for the moment. I have 7 weeks 'till my walk. After that, time for something new - and then I think dbflgirl's suggested routine will be it. I know there are ways to work up to a pull up.

-----

I was a bit tired. Stayed up too late the night before, and the night before that. Plus, well, it seems none of the hot guys work out on Friday evenings. Didn't realize how much motivation that gave me, but I was surprisingly disappointed that they weren't there!

It was good, though, to see a female trainer with a woman in the weight area doing some strong leg work. A trainer with an appealing, professional demeanor and an amazing, muscular and lean physique.

* Warm up: 5 minutes Elliptical, medium intensity

* Seated DB Shoulder Press
15lbs/10reps 20lbs/10repsx2sets
Thought about switching to standing with a barbell, but my right side is still much weaker, so I'm sticking to dumbbells whereever possible. (I'm very left-dominant. Come from a family of lefties - mom, dad, brother, sister - every one of us.)

* Lat Pulldown
75/10 87.5/7 87.5/6
To failure, last two sets - on the last set noticed I was pulling too much with my arms because my lats were tired

* DB Bench Press
20/10x2 25/9
Failed on last. Going up in weight, I can feel my pecs more doing this. (And definitiely feel them more today!)

* Tricep Dips
7reps 5reps 4reps
Failure each set. Wrists hurting a little, not too bad. Triceps nearly cramped on last set as I struggled to push through one last rep.

* DB Curls
15/10 15/9 15/8
Failure last two sets. I had been doing these alternating. This time I did both hands at once - just to see how it felt. Saved time, that's for sure.

* Squats
65/8 85/8 95/8
Oooh, these are fun with some weight. Put a few wheels on the bar this time. Couple of tens, then two more, then took those off for 25s. Can definitely do more, was nowhere near failure - but think I won't go much higher 'till I'm sure I'm very stable. I wobble slightly on these close to the bottom, and want that controlled before I start challenging myself with the the weight.

* Leg Curls
30/10 50/10 50/8
During the second set my mind started wandering, and I realized I wasn't quite doing the full ROM. At the end of the third, noticed I was holding my breath.

* Weighted Crunches
Feet raised 10/10
Feet flat 10/10

Workout took almsot exactly 45 minutes! Perfect.

empresscat

09-09-2006, 06:03 PM

I live in the hood. The ghetto. Or more accurately in this micro-neighborhood, the barrio. I live here because my sister and I can afford to rent a 2-bedroom home with a library and a huge back yard, for less than it costs for a small two bedroom apartment in most of Dallas.

The entertainment for this Saturday afternoon was watching the paramedics treat someone who had OD'd and passed out on the neighbor's lawn, and keep him there as the girlfriend (in her 5" stillettos and miniskirt) and two kids tried to take him home before the cops got there. The fact that he was unable to stand was a barrier to their attempts - and the EMT insisted that he was going to have to go away with them, so they might as well just give in (after which, they did.)

The amusing part of this was not the scene itself, but the fact that the ten or 12 kids who were next door for a barbeque were all watching.

My dogs reacted each according to their personalities. My sister's chihuahua/min-pin mix barked ferociously - hoping to scare everyone away. My girl puppy, who is shy and very chow-like, decided it would be a good thing just to hide, though later she did jump and bark a little, when she wasn't hiding behind me. The boy, however, who takes after the rottweiler part of their parentage, was very excited by all the kids and wanted to play. He's not used to so many people (they had mange, and are just over it - so haven't been properly socialized yet) so he was hesitant... but I took him over to the fence to say hello.

He was great, sniffing and gently licking the hands of kids as small as a year old, happily wagging his tail, and jumping and doing the play-bow.

One of the women came over, and through the translation of one of the older girls offered me some mexican food. Yes, I'd love it! I say. She brought me a plate with a potato and chick-pea mixture, rice, and homemade mole sauce. (I know it was homemade, because I've tasted most of the brands you can get at the store, this was a little sweeter with more cinnamon.) Well, mole is a weakness of mine. I love it dearly, and can't make it myself (not from scratch, at least.) I'm sure with enough patience I could master it, but sauces that require grinding and several steps of preparation are just more than I have patience for. Besides, I don't have a stove at moment. Then, she handed me the real deal - a plate piled with carnitas. Crispy, fatty slow-roasted pork. This, with mole, is so DAMN good.

Diet? What diet?

Hey, the dogs got the really fatty bits. (Plus the couple of pieces I had set aside for my sister. They did that telekenisis thing that dogs are good at - making food jump from the plate to the floor.)

Besides, I walked 15 miles today.

ChocoChick

09-09-2006, 06:26 PM

empresscat

09-09-2006, 06:52 PM

Empress - does your gym have an assisted pull-up machine? Very few people can do unassisted pull-ups right off the bat and many people take months of trainign before they can do just one. If your gym does not have an assisted pull-up, then another option is to do negatives: use a chair or whatever to get yourself into the "up" position and then slowly lower yourself down.

Sounds like you had an interesting day.

They probably do. Would help if I knew what one looked like (blush)... I'll ask when I'm there next. Mostly, I was tired and sticking with the familiar seemed best.

Now, which are pull-ups? Palms facing you? Or are those chin-ups? I can never keep that straight.

ChocoChick

09-09-2006, 07:17 PM

They probably do. Would help if I knew what one looked like (blush)... I'll ask when I'm there next. Mostly, I was tired and sticking with the familiar seemed best.

Now, which are pull-ups? Palms facing you? Or are those chin-ups? I can never keep that straight.

I'd ask. This is a fairly common piece of equipment. Here's a pic of one: http://www.exrx.net/WeightExercises/LatissimusDorsi/AsPullup.html The one at my gym is such that you kneel on it rather than stand (http://www.fullfitness.net/routines/assisted_pullup.html) but the idea is the same -- you counterbalance what you lifting with the weight stack. So this is one exercise where less weight means you are doing more! I learned this the embarassing way a few years ago when I was silently (thank goodness) congratulating myself on going from 80lbs to 90lbs... and then read the small print on the machine and realised I'd made things 10lbs easier on myself.

Palms facing your body is usually called a chin-up; this is typically the easiest movememnt to do. Palms facing away from your body is a pull-up; this is usually the hardest. Palms facing each other is a hammer grip and this is in the middle somewhere.

empresscat

09-10-2006, 04:35 AM

I am considering skipping my walk today.
Energy level is fine, now that I'm actually awake. I'd love to do it. But my feet are very sore.

I have a second pair of shoes that I got off eBay for like $10, which feel like they give good arch support, but the toe box is a bit narrow.

I think I'll skip today's walk, let my feet recover (maybe get a massage, or massage them myself) and then tomorrow (my usual recovery day) do a shorter walk - around 6 miles.

I just feel like pushing them today would be asking for trouble.

shoot - maybe I'll use that energy to get some much-needed housework done

StlBarbie

09-11-2006, 05:07 AM

How are the feet feeling today??
Kudos to you on the 15 miler .. I can certainly see why the feet are sore!! :eek:

Have a great day! :)

Hibiscus09

09-11-2006, 05:13 AM

Nice job on the 15 miler and ditto to the assisted pullup machine! :)

originally posted by dbflgirl
So this is one exercise where less weight means you are doing more! I learned this the embarassing way a few years ago when I was silently (thank goodness) congratulating myself on going from 80lbs to 90lbs... and then read the small print on the machine and realised I'd made things 10lbs easier on myself.

LOL -- been there, done that. :D

empresscat

09-11-2006, 01:56 PM

Yesterday I was excessively thirsty, and in the evening had little appetite.

Today I've got a rumbling in my gut (lower intestine) and lowered appetite (feels like the food is just sitting in my stomach and not digesting,) sore muscles (may still be post-workout, but feels more like tension) and I'm tired... hard to keep my eyes open.

I'm sick... again. Not knock-me-down sick, but a low-level something or other. This is the billionth time this year. It's been a stressful year and all, but damn. I am trying to decide whether to exercise tonight, as I already missed yesterday.

Can't take a day off work. I have already missed so much work, due to my father's illness last fall, and then my mother's illness, that I'm "overdrawn" on sick days and have taken a couple of unpaid days off. I'll have to take more unpaid days for the walk itself, and then we're going out to Sedona to scatter my mother's ashes the following week, which will require yet more unpaid days.

Gah, I hate being sick. My immune system must really be compromised for me to have had so many little fevers and flus and colds this year. I'm eating plenty of fruits and veggies, taking my vitamins, usually getting enough rest.

I dunno - guess I'll see how I feel in 2 hours when its time to go to the gym. Maybe just 3 miles of slow walking. Having some plain yogurt now, because sometimes that helps settle my digestion.

justtryn

09-11-2006, 02:06 PM

Listen to your body - it's asking for rest. Even a slow walk may turn on you... skip the workout. Rest. Even a day or two... it's not the end of the world.

StlBarbie

09-12-2006, 05:08 AM

Listen to your body - it's asking for rest. Even a slow walk may turn on you... skip the workout. Rest. Even a day or two... it's not the end of the world.

I hope you took this awesome advice .. and rested well!! :)

Hibiscus09

09-12-2006, 05:14 AM

Stress really does mess with your body. It sounds like that's the culprit in your case to be sure. Rest. :)

empresscat

09-12-2006, 07:57 AM

Well, I ended up very ill last night. Low-grade fever. Cramping. My muscles and joints aching. I didn't eat anything more, and I just curled up under a blanket.

Today my temp's back down, and I'm feeling a lot better - but I'm still not eating anything more than applesauce and plain yogurt. (My body pretty clearly screams NO when I contemplate anything more.)

I guess another day off of my workouts...

What I *really* need is a good solid week or two off work, on vacation. And/or someone to take care of me for a little while.

Most of the time, being single is OK. I like spending a lot of time alone. But sometimes, like when I'm sick, I *really* wish that I had someone reliable I could ask to just baby me.

vanessa40

09-12-2006, 08:45 AM

Hi Cat,
I just started your journal today..you are doing great...hope you are feeling better :)

Vanessa

empresscat

09-12-2006, 09:00 AM

Thanks, Vanessa. Feeling mostly better, but still not trying to eat anything.

Hey, what kind of dog is that you've got? Looks a lot like my sister's chihuahua/min pin mix.

kimsquit

09-12-2006, 09:22 AM

I hope you feel better soon!

http://www.organicbouquet.com/images/products/organic-garden-bouquet.jpg

:)

~ Chris

empresscat

09-12-2006, 09:40 AM

I hope you feel better soon!

http://www.organicbouquet.com/images/products/organic-garden-bouquet.jpg

:)

~ Chris

Aaawww, thanks. That's so sweet.

vanessa40

09-12-2006, 10:18 AM

She a chihuahua..although she thinks that she is a pit bull...lol

Vanessa

Miranda

09-12-2006, 12:06 PM

applesauce and yogurt? sounds good to me :cool:

hope you get better soon!

empresscat

09-12-2006, 02:39 PM

Gah - I'm antsy and desperately want to go work out.
It was frustrating enough not to walk, considering that the 3-Day is 7 weeks away... but the thought of missing a weight training day... well, I was actually telling myself I could go and just not lift heavy.

Then I remembered that all I've had to eat today has been about a cup of applesauce and 2 cups of yogurt... and I just had about 4-oz of turkey breast to see how I do with it. (It's sitting in my stomach right now, like a rock. I might regret having eaten it in an hour.)

I don't think that's enough fuel for even a light workout.

StlBarbie

09-13-2006, 04:45 AM

empresscat

09-13-2006, 07:17 AM

Hope you are feeling better soon ...
just a thought, you might want to consider laying off the wt. training until your walk is done to avoid any possible issues of overtraining .. you are doing ALOT and pushing the body hard .. just my 2 cents!!

:)HAPPY HuMp DAY!!!!:)

Much as I hate that idea, I am considering it.
The recommendation is for two days of crosstraining, but I did start this project in very poor condition and stressed, so I may be overdoing it.

empresscat

09-13-2006, 10:02 AM

Well, I am feeling MUCH better today.

Woke up feeling kinda frisky. Made the mistake of saying as much to a friend... who suggested an outlet for my extra energy. I'd LOVE to take him up on the offer. He is, after all, one of the most physically beautiful men on the face of the planet. And I do care for him... but the man simply takes me for granted and it would be counter-productive.

*sigh*

So, I'm saving up the energy for the workout tonight.

vanessa40

09-13-2006, 10:07 AM

Hi Cat,
Well i'm glad you are feeling better..and good job on saving the energy for your workout...you have willpower :)

empresscat

09-13-2006, 10:55 AM

Thanks.
It ain't easy.
In addition to having a genius IQ, and charisma, and a sexy sports car...
well, this is him:
http://pg.photos.yahoo.com/ph/empressgate/detail?.dir=/4656&.dnm=b949.jpg&.src=ph
http://pg.photos.yahoo.com/ph/empressgate/detail?.dir=/4656&.dnm=c54e.jpg&.src=ph
and this is a few years old, but:
http://www.mostmuscular.com/newmm.cx/knelson0700/knelson0700.html

We've been going back and forth for three years now.

vanessa40

09-13-2006, 01:54 PM

Wow....you do have willpower :)

empresscat

09-13-2006, 02:03 PM

Hah, shoot - day's not over yet.

empresscat

09-13-2006, 09:15 PM

Did 4 miles on the treadmill tonight at a good pace, and felt fantastic. Had a few digestive tremors throughout the day, so I wasn't sure how I'd do - but I was fine.

And so far, still resisted the temptation of my favorite sinful treat - but he's still trying. Kind of fun, actually, making him jump through a few hoops. Not doing it for the purpose of teasing him, but it's having that effect. He's not used to hearing no.

StlBarbie

09-14-2006, 04:19 AM

Wow....you do have willpower :)

and is that ever an UNDERSTATEMENT!!!:eek:
WOW!!

Glad to see you are starting to feel better!!
Have a good day! :)

empresscat

09-14-2006, 04:44 AM

and is that ever an UNDERSTATEMENT!!!:eek:
WOW!!

Glad to see you are starting to feel better!!
Have a good day! :)

Thanks, hon!

Yeah well, he's a spoiled brat. Like so many pretty men, he's always gotten away with being a flake and not been held accountable. I won't even get into the byzantine soap opera that is the whole relationship - but his flakiness has resulted in some amount of hurt, so it makes the resistance thing less a matter of willpower and more a matter of self-protection.

He's still my favorite addiction, though. Some wicked pheremonal compatibility - we hang out, and even if we barely touch enough to hug, both walk away feeling high.

Titania

09-14-2006, 04:49 AM

........ He's not used to hearing no.
I can see why!!! Damn girl! That IS willpower :eek: ;)

edit - ..but I can see where the self preservation aspect comes in!

empresscat

09-14-2006, 05:29 AM

Now, this guy - he's much better. Still good looking:
http://www.youtube.com/watch?v=h84m5BXCxKs&search=Thug%20Workout%20Fitness
(here with his son)
http://pg.photos.yahoo.com/ph/empressgate/detail?.dir=/4656&.dnm=cc94re2.jpg&.src=ph

Adores me, is my best friend, supports me in everything. For example, he prefers BBWs. He likes me at my current weight. When I told him I wanted to lose weight, after telling me how beautiful I am now - he then told me how great it would feel to me to be in better condition and asked if I needed any workout tips. (He used to teach swimming, and spent a while as a pro snowboarder.)

And when I finally told him that not only do I want to lose weight, I want to get kinda buff, it went like this:
"I want to look like Janet Jackson when she's buff." (I know he wouldn't recognize the names of any women fitness models or BBers)
"Oh, allright. I see... wait, Janet when she's buff looks kind of like a guy."
"Yeah. I know. It's more muscular than most men prefer."
"Well, shoot, OK. You definitely have the potential. Yeah, yeah - I can see that. That would be cool."
"Right, like Demi in GI Jane. Badass. The real Laura Croft. That kind of thing."
"Oh, **** - I can see it. Very hot, girl. You would totally kick ass. Have to work on the upper body a lot, because your legs are already amazing."

And then went on to discuss particulars of how he lifts, and the difficulty of finding a protein powder without vitamins added. (He's allergic to vitamin C.)

Only problem is, he's living out in LA.

But his son graduates high school in 2 years and he's planning on moving out to Dallas then, and we'll see how things go.

vanessa40

09-14-2006, 07:21 AM

He sounds like a winner :) and is cute too

empresscat

09-14-2006, 09:03 AM

He sounds like a winner :) and is cute too

Yeah, he's definitely a winner.

empresscat

09-14-2006, 09:04 AM

I just got a nice donation from the company that my former co-workers founded. They are a competitor of my current employer (who hasn't donated, though several individuals here have) but I don't care. I may even see about getting a t-shirt from KR to walk in one of the days.

They're good people, and the $300 donation was enough to put me close enough that I can feel the goal in sight. I'd love to raise more than the minimum - but right now, I'm spread thin, so just getting that $2200 by October 10th will be plenty for me.

(Next year, I plan to volunteer rather than walk - but will still fundraise. Then I can implement some of my more interesting fundraiser ideas.)

Titania

09-14-2006, 10:10 AM

Yeah, he's definitely a winner.
You go girl. :D

empresscat

09-15-2006, 10:51 AM

I decided that lifting weights Friday evening and then walking a bajillion miles over the weekend was simply, well, stupid.

So I figured I had threse choices:
1) Give up the weight training
2) Change my weight days to M & Th, thereby meaning my rest day would be before my long walks, rather than after
3) Only weight train once a week
or 4) Um, well - get up early and go to the gym before work.

Seriously - you have NO idea how hard it is for me to get moving in the morning. My energy is low in the morning. I am not focused. I get pissy. And I *really* don't want to deal with other people. And dealing with the puppies means that it takes over an hour (and that's rushing them) to get out the door in the mornings.

But it was still a much better option than the others.

So I forced myself up an hour earlier than usual, and made it happen.

Did my B workout today
-------

* Warmup - elliptical, 6 min.
(I use the lifefitness, not the precor, because it has poles - and I can warm up my upper body by alternating minutes using my legs and using my arms.)

* Pushups
10repsx3sets
Adding these was brave of me, since I can't do more than one full pushup, and a shallow one at that. But I knew that I could start somewhere. I tried them on an elevated step, but that was too low and only got two done... so I went to the balance bar in the stretching area. Perfect. Enough angle to challenge me a bit, but still achievable.

I focused on feeling the muscles on my weaker right side work, so that I wouldn't be using my left side too much, and I could feel it.

* Triceps Pushdowns
40lbs/10reps 50lbs/10repsx2sets
Man, these really emphasized how uneven I am. My right side was starting to burn at the beginning of the second set, but my left didn't even feel anything 'till the end of the third.

I'm considering doing some one-sided exercises on just the right. Or maybe just continue as I have been, with enough weight and reps to challenge that side 'till it catches up.

* Rows
Each side - 20/10 25/10x2
Again, more challenge on the right. I was tempted to go up in weight on the third set, but I knew that 30 would be too much for the right side. Didn't *quite* go to failure, but was close.

My lats were less tired than with my old workout, and I was able to connect with the muscle better. I finally felt like I was doing these right, and not lifting so much with my traps. I guess before I had pre-fatigued my back a bit - even though I didn't do the pulldowns right before the rows.

* 45-degree Leg Press
135(?)/10x3
Felt great, got my heart pumping.
Realized, though, that I am not certain that I add 45lbs to the weight of the wheels here as I would with squats. It's not like it's an Oly bar, and there's the foot-plate, too. So I'm not sure how to note the weight, but it was 2 45lb plates.
Having a belly gets in the way sometime - and when I flexed, I was limited as to how deep I could go, because my thighs hit my tummy. So on the third set I went a little wider with my feet - and could feel a lovely burn in my inner thighs.
I think I'll experiment a little with foot angle and placement and see how different positions feel.

I was a little dizzy after standing though. Not sure if I was holding my breath, or if it was just too much early morning exertion. Something to watch.

* Lunges (unweighted, to concentrate on form)
10x2 9
When I do lunges, I have a tendency to try to do them too much with my quads and not enough with my glutes. So I'm forgoing the dumbbells until I get this one right. Did a bit better, but not quite there.
Heart was really pumping by the end of these, even with a slightly longer rest between sets than I usually do. (I usually do about 30-40 secs, this was 45-50)

* DB Calf Raises
10/10 20/10
I've been doing these on the floor - but I decided to use a step today. Balance was harder, and I got a different range of motion - but actually felt like I was working the arch of my foot more and not so much the calf. Found it hard to get into the upper part of the raise. 'Course, I was starting to get tired, at this point, too.

* Leg Raises
10x2
Felt good, esp in the lower part of my abs.

empresscat

09-15-2006, 10:52 AM

This is what happens when a writer keeps a workout journal.
I write a book in nearly every post.

empresscat

09-16-2006, 01:56 PM

I was scheduled to do 17 miles today... but since the lake is 9 miles, I decided to just do two loops and go for 18.

I felt like I had good energy going into it. Think the rest did me good. It was overcast and breezy - though a little warm (over 80 at 6:30am) and very humid.

As I was finishing my first loop, my feet were starting to hurt - and I realized, that means I now can do 9 miles, and be less sore and tired than I got after 3 miles the first week I started. Damn!

Not too long after that, though, the humidity started to get to me. Had a few light sprinkles, and I hoped it might rain a little - but no such luck. Around mile 13, I realized I was getting exhausted. Heat exaustion, not from the exercise itself. I drank more water, made myself eat a litte more trail mix, and pushed on a couple more miles.

When I sat down, I saw that I was *puddling* with sweat. Not covered with a sheen, not even dripping, but my entire body covered with a layer of sweat liquid that miraculously sat there. I was also tired as hell. I decided to call my sister for a ride to the car.

I asked her to meet me at the next landmark - about a mile up the road. So I ended up doing 16 miles.

I found myself thinkin' - Jeez, girl, you could have made 2 more miles if you had to. But she told me that I was very red in the face - the same color as my bright pink shirt. I think I made the right decision. Humidity should not be so much of a problem in 6 weeks (gah!) when I do the walk itself.

empresscat

09-16-2006, 02:26 PM

So, I have a problem with food. I have a decidedly unhealthy relationship with it. Not quite as bad as an anorexic, but still compulsive. I am an overeater. I binge. No purging, but when I am stressed I turn to food the way that an alchoholic turns to booze.

This is how I gained around 35 pounds of fat while my father was on life support, and then my mother was dying.

There was the general poor eating habits, since I was driving after work to the hospital every day, and then getting home late... and I had no energy to cook... I ended up eating a lot of fast food.

But what really caused the problem was binges. I would eat almost as though I were punishing myself. Until my stomach hurt. Stuffing myself with food to try to keep from thinking or feeling.

I have, lately, been doing quite well. Exercise is a much better form of relief from stress, so I haven't had the build up of emotion that triggers a binge.

But yesterday, I binged.

Various stresses, relationship and work, which would have been manageable except I was ovulating (which makes me a little nuts. Biological clocks are nothing to be sneezed at when you're almost 37 and have no kids.) My hormones are a little wonky anyway.

And I didn't eat. I ate at 2pm, and then started getting hungry again at 4. Didn't have anything to snack on, decided to wait 'till I got off work. So it was 6 by the time I stopped at a restaurant. (Not a length of time I'd normally worry about, but I did start getting hungry much sooner than anticipated.)

Meanwhile, I'm getting more and more emotional, and even crying. WTF? Not normal crying, but wonky hormonal tears I couldn't stop. I knew something was wrong.

I decide my blood sugar is low.

And I know, no matter what I eat, I'm going to eat too much.

So I had sushi. Since I've been dieting, I was only able to eat about half of what I used to be able to put away... and I stayed entirely away from the tempura and teriyaki. Just rice, veggies, and fish. Lots of it.

Honestly, other than it being white rice, it wasn't so bad. I only ate about twice what I should have. And I did have the long walk in store today. (Sound like the reasoning of an addict??)

But it's the loss of control, and the emotional stuffing that bothers me.

Plus, that kind of mood swing with low blood sugar is exactly how my sister gets - and she's diabetic. I need to see a doctor soon and get checked. Losing weight will help - but if I've become diabetic I need to be sure to manage it.

Or, well, could still just be stress. You have no idea how much I wish I could afford to take a month off and go away on my own. Get a cabin on an island in the Vancouver sound and write.

empresscat

09-17-2006, 11:43 AM

I got new shoes yesterday, and decided to go ahead and try them on a long walk today. I brought another pair, and left them in the car, in case I needed to change, and started my walk with a short 3-mile loop.

The felt good. Still need some breaking in, but I love the way they move. I did 13 miles today, and sure, my feet are sore, but less than they have been after my long walks.

When I left the house, it was thundering. There were storms over the city, but mostly west of the lake. I hoped I'd get a little rain. I don't mind it, and in fact, when I was in Oregon, did a fair amount of walking in rainy weather. But the storm only skirted the lake and we just got a few drops.

The benefit, though, was that there was a good strong breeze off the water all day, and scattered clouds. Because of this, I stayed cooler.

I also changed the way I eat a little. I've been waiting 'till I get to a break, and having some food (mostly trail mix) then. But I've also increased the distance between my breaks... and I found that I was having trouble digesting the food if I ate much, but also getting hungry before the next stop.

So I've started having a couple of handfulls of trail mix every couple of miles. Stretch for a minute, have a bite, and move on again. This, I think, also helped keep my energy up.

At any rate, when I got to the last mile, I wasn't shuffling and I wasn't exhausted - in fact, I increased my pace.

Once upon a time a mile seemed like a fair distance to walk. Now, it's what I do for a warmup. I'm feeling good. I'm feeling prepared.

(Now if I can just get the career stuff straightened out. Anyone want to hire a freelance Pay-per-click specialist?)

hapkido

09-17-2006, 11:52 AM

Walking is great, I use a bike sometimes.
Swim if you can!
Keep it up!

empresscat

09-17-2006, 11:59 AM

Love swimming, and after this 3-day walk is over, plan to add it to my routine from time to time. My father went to college on a swimming scholarship, so I was in the pool learnin' to crawl from the time I was a baby. Very happy there.

Shoot, now that my cardiovascular health is decent, I might even be able to swim hard enough to get some satisfaction out of it.

StlBarbie

09-18-2006, 05:55 AM

empresscat

09-18-2006, 06:12 AM

WOW .. EC .. your walking is just sailing along ... GREAT JOB!!
I am thrilled that you are full of confidence to get it done .. and in great form I may say ...
Just a thought on the binging ... do you allow yourself to get too hungry .. I think keeping the food coming in at a regular timing is key in helping to prevent it .. just a thought!

Hope you have a great day!! :)

Well, going too long before eating was one factor, and does make it more difficult.

Usually, I'm good about it, but for some reason, once in a while, a meal just doesn't stick with me as long as I expect it to.

empresscat

09-18-2006, 06:23 AM

I find that there are three types of hunger:

Mouth Hunger
Body Hunger
Heart Hunger

Mouth hunger is that momentary impulse, when you see or smell something that whets your appetite. An ad on TV, the dessert tray at a restaurant. It's the kind of food you munch on without thinking of it, like the chips the waiter brings to the table before you think of asking him not to.

I find mouth hunger the easiest to resist. It only takes a second to realize it's not really something I want. Or if I do, I have one or two bites - a taste. (Like when my dinner companion orders dessert. One bite.)

Body hunger is true hunger. The body needing nourishment. This I have gotten good at listening to. Not only when I'm hungry and how much, but what it needs. If I am craving more carbs or protein or fats. If I'm craving liver and spinach then I know I need iron. Carrots and squash, I need vitamin A. And if I'm honestly craving something sugary or fatty - then I need carbs badly, or more good fats. I don't overeat with this kind of hunger, because when the body gets what it needs, the hunger stops.

Heart hunger, however, is the toughest. This is when I am feeling lonely, or frustrated, or hurting. When I have a powerful emotional need that isn't being "fed." And this is when I binge. Often the best way to deal with this hunger is to call a friend. But when I can't get hold of someone to talk to, then I can be in trouble. I'm getting better at dealing with it, and finding more outlets besides food... Once, about a week before mom died, I even pulled the car over into the nearest strip mall, put on my gym shoes, and started walking.

empresscat

09-18-2006, 07:18 AM

I am soooo unmotivated at my job right now.
Wanting to quit it and jump into massage.

I can barely drag myself there, and my focus is nil.

justtryn

09-18-2006, 07:28 AM

Hang in there... we probably all go through that. Just remember, it's helping you pay the bills!

empresscat

09-18-2006, 07:33 AM

Oh, shoot - almost forgot...

I did accomplish something new this weekend.

A couple of years ago, before I joined a gym for the first time, I thought that I could get some upper body strength by doing pull ups. So I got one of those bars that you stick in a doorframe, with the cushioned wrap.

I stuck it in there, wrapped my hands around it, and started to pick my feet up off the ground... I couldn't hold myself up at all. Not even for a second.

After being at the gym for a little while, using the weight machines and doing cardio - I tried again a few more times... but was never able to hold myself up for more than about three seconds.

While I was walking, I stopped at one of the exercise stations that's set up around the lake, which have some bars and poles and steps and such.

I grabbed a chinup bar, and lifted my feet off the ground, and hung for 11 seconds. OK, so that doesn't sound like a lot, but it's a vast improvement, and I haven't been doing strength training for long!

empresscat

09-18-2006, 07:34 AM

Hang in there... we probably all go through that. Just remember, it's helping you pay the bills!

Exactly!
Thank you

HoosierHardGain

09-18-2006, 07:39 AM

I grabbed a chinup bar, and lifted my feet off the ground, and hung for 11 seconds. OK, so that doesn't sound like a lot, but it's a vast improvement, and I haven't been doing strength training for long!

Hey, that is a heck of an improvement. Congrats!

empresscat

09-19-2006, 06:42 AM

Titania

09-19-2006, 06:45 AM

That's awesome EC. Great work :)

kimsquit

09-19-2006, 08:05 AM

My weight loss is stalled. I'm not worried about it, and I am pretty sure it's because my diet is a little erratic. On the weekends, after my walks, I eat a LOT. I think this is fine, and I'm generally eating healthy... I just need a lot of fuel. Plus the trail mix I'm eating has nuts, and is a little higher in fat than is ideal.

Yes, it might be muscle gains, but I doubt it. (Need to get the measuring tape out again...)

As long as I'm not gaining weight too much, I'm OK. I'll focus again on making my diet more steady after the walk.

EDIT:
Hahaha. OK. It is muscle gain. I just did my measurements and was half an inch or more smaller on every part except the bicep...

Congrats on the new measurements :)

the fat content in nuts isn't necessarily a bad thing - there are 'good fats' and 'bad fats' and, generally speaking, nuts fall into the good fat category...but like anything, it's all about balance.

I'm simplifying here, but it's excess carbs that create adipose fat. I heard it best described this way: "there are essential fats and essential proteins, but there's no such thing as an essential carb" - and again, that's a simplification but it is based on the premise that people eat far more carbs than their body requires.

Have you been tracking your macros or planning menus with a Fitday-type program?

:)

~ Chris

empresscat

09-19-2006, 09:04 AM

Congrats on the new measurements :)

the fat content in nuts isn't necessarily a bad thing - there are 'good fats' and 'bad fats' and, generally speaking, nuts fall into the good fat category...but like anything, it's all about balance.

I'm simplifying here, but it's excess carbs that create adipose fat. I heard it best described this way: "there are essential fats and essential proteins, but there's no such thing as an essential carb" - and again, that's a simplification but it is based on the premise that people eat far more carbs than their body requires.

Have you been tracking your macros or planning menus with a Fitday-type program?

:)

~ Chris

Well, I don't feel too badly - because I know they are good fats... but it's still a bit more than I'd like.

I was tracking just calories for a while, as I'm on the Nutrisystem plan (though this is largely for convenience due to lack of time, and the fact that I don't have a working oven - and I'm going to stop after the walk... but it was also a decision to support my sister, who does very well on a pre-planned highly structured program)... and doing a mental check for each meal on the macros... and I've decided I definitely need to do a better job of that, so I started a Fitday account last night.

Generally, I shoot for a little more protein than carbs. A little higher carbs at breakfast (when I have a piece of fruit), less at dinner. The majority of those carbs from veggies, rather than from starches. And when I'm walking, I simply can't digest much protein and need readily available energy - so I go with a much higher amount of carbs during the walks, but then eat a lot of protein and fewer carbs afterward. (This was found through experimentation.)

StlBarbie

09-19-2006, 11:49 AM

I bet you will LOVE fitday!!
It certainly makes it easy ... once the customs are entered, all the hard work is done!! :)

Hope you enjoy a wonderful day! :)

empresscat

09-19-2006, 09:30 PM

OK - these are totally unflattering. Just snapped them because I wanted some revealing before pics to gauge my progress by. Not only am I not dressed as I prefer, I'm not wearing makeup and didn't brush my hair...

so with that disclaimer, here's some "before" type pics:
http://pg.photos.yahoo.com/ph/empressgate/album?.dir=8866re2

empresscat

09-19-2006, 09:35 PM

And here are some photos of the puppies, and my sister's dog.

Lakota:
http://i41.photobucket.com/albums/e269/empressgate/9_18lakota-1.jpg
http://i41.photobucket.com/albums/e269/empressgate/9_18lakota2-1.jpg

Tatanka:
http://i41.photobucket.com/albums/e269/empressgate/9_18tatanka-1.jpg

Odin:
http://i41.photobucket.com/albums/e269/empressgate/9_18odin-1.jpg

empresscat

09-19-2006, 09:37 PM

The siblings:
http://i41.photobucket.com/albums/e269/empressgate/9_18thesiblings2-1.jpg
http://i41.photobucket.com/albums/e269/empressgate/9_18thesiblings-1.jpg

The trio:
http://i41.photobucket.com/albums/e269/empressgate/9_18thetrio-1.jpg

empresscat

09-20-2006, 06:17 AM

HoosierHardGain

09-20-2006, 06:30 AM

OK - decided to see a therapist. I may also have physical issues, so I will see a doctor too (need to find a new one) - but I'm definitely dealing with depression and grief, and feeling overwhelmed.

Also cutting out a day of exercise - going from 6 days to 5. Getting more rest.

Good luck, and good for you for seeing you need to do this. Also great call on cutting back your workout days. Five days is plenty, and the body does need the chance to rest.

Oh, and great looking dogs there.

ChocoChick

09-20-2006, 06:41 AM

Calves are looking good and I see some hamstring definition. :)

Puppies are definitely cute! Send one to me. :D

Hope you get to feeling better soon.

empresscat

09-20-2006, 06:54 AM

Calves are looking good and I see some hamstring definition. :)

Puppies are definitely cute! Send one to me. :D

Hope you get to feeling better soon.

Thanks!

Heh - the puppies are a handful!
Cute as the idea of having littermates as pets is, it's very difficult. But I love 'em

I'm proud of my legs - but muscularity comes easily to me there. My mom used to say I was born with rock-hard calves! Now to see how much of that I can hold on to as I lose weight - not just 'cause of losing muscle, but because I won't be carrying around an extra 100 lbs.

Hibiscus09

09-20-2006, 07:22 AM

Yep, you do have nice legs. Great calves and a nice hammies! :)

Oh, and the doggies are soooo cute!!

empresscat

09-20-2006, 08:47 AM

Thanks!

They actually have a little more definition than shows in the pics, especially on the calves where the separation in the gastrocnemius is pretty noticeable. My ghost white skin just reflects the light too much!

I have started to get a little tan from walking - but it's a farmer's tan. Arms and face. Can't wear shorts for exercising because my thighs rub. Did that once, on a 9 mile walk. ouch!

scienceteacher

09-20-2006, 09:12 AM

EC,

Get some Gold Bond Powder. I do vinyl siding and replacement windows in the summer. It's hot as Hades here but a little Bold Bond in the boxer briefs and the rubbing and chaffing is erased. It's great stuff.

empresscat

09-20-2006, 09:33 PM

Man, I worked myself hard tonight.
I went in a little tired, but still did heaver weight and/or more reps on everything. By then end, several muscles were threatening to cramp, and my shoulders were quivering.

Will post details tomorrow!

StlBarbie

09-21-2006, 02:21 PM

EC .. wow ..your legs look very muscular .. LOVE THE CALVES!!:)
The pups are adorable and boy, do they ever look like a handful!!!

Hope you are having a great day! :)

empresscat

09-21-2006, 02:57 PM

Funny story.... I once had a guy flirt with me, tell me how much he loved my muscular legs and how jealous he was... he was a BBer and cyclist who had trouble getting his legs big.

But the second time we talked, he told me about this ex girlfriend of his who used to ridicule him about his skinny legs... and that it turned him on !! He thought that with my buff legs, I might be good for that, but he quickly realized it was not in my nature to be a humiliating bitch.

empresscat

09-21-2006, 09:49 PM

my A workout

I was just starting to get hungry as I got to the gym. Usual reason, didn't get out of work on time, so my pre-workout meal was an hour too early.

Also - I should have done this yesterday, but hadn't slept well, PLUS was at work very late - and decided to postpone it a day. This was a mistake, because it's been too long since my last weight day, and I could feel it.

I did up or maintain the weights from last time, but I also noticed my form getting a little sloppy more often.

Also, this is less recovery time before my Friday workout, so I might go a but light then.

Now - all that aside - I did work myself hard, and by the end of the workout, nearly every muscle was cramping or trembling! (The former might be due in part to the meal timing being off.)

At any rate, I definitely have DOMS today, especially in the back.

*****

Warm-up, Precor elliptical, 7 minutes

* Seated DB Press
20lbs/10repsx3 sets 20lbs/9reps, to failure
after the third set I felt like I could have used a higher weight... though 25 might have been too much. So I did another set. Next time I may do 25-pounders, and fewer reps per set.

* Tricep Bench Dips
8 reps, 6, 6
These are such a struggle for me, but I am making improvements every workout.

* Lat Pulldown
87.5/9 87.5/8 87.5/7
I found myself holding my breath on these. The weight was a little too much, though might be right for three sets of 8, instead of trying to do sets of ten. By the end, my back was really burning.

* Dumbbell Bench Press
25/10x2 25/7 (to failure)
Very difficult to maintain form. First time I did the pulldowns before these, and I was more tired than usual. On the second set, my lats on the left side started to cramp - but this improved when I focused on keeping my abs tight so that they were stabilizing me more than my back.
Heart was really pumping by the end.

* Standing Dumbbell Curls
15/10x3 - almost to failure on last rep
Really pushed myself to get the last rep on the last two sets.

* Squats (ATG, baby - only way to go!)
135/5 115/6x2
I started off overly-ambitious on these. I was very unsteady at that weight, and so I lowered it. Was still a bit unsteady, so will keep it at 115 next time, 'till I get more solid.
Had to rest longer between sets than I do for most exercises.

* Lying Leg Curls
50/10x2 50/9, failure
Last two reps, ROM was decreasing. Doing these after the heavier squats meant I had to seriously concentrate to get through them. But my back was warm and actually more relaxed than usual when I lay on this bench. Especially feel it at the attachement of the hamstrings to the pelvis, but also in the glutes. Got a definite burn.
Was a little lightheaded when I stood. May have been holding my breath, or may have been having a blood sugar drop. But very minor, and passed in less than a minute.

* Crunches
Feet up 10/10x2
Feet flat 10/10 10/2 -
cramp! major stitch under the ribcage on the right side... this is a spot that's given me trouble before... and then, when I arched my back to try to stretch it out, my lats on the same side cramped... no choice but to breathe deep and concentrate on relaxing... noticed my shoulders were trembling, and my legs felt a little wobbly...

JD1213

09-21-2006, 10:18 PM

Hi EC, Nice workout there. I would try to do some warmups before doing your squats. Like some light weight leg extensions to get the blood flowing down in the legs before you go crazy on the squats. Might help you get those reps up and some more weight on it.
Keep up the good work.
JD

empresscat

09-22-2006, 09:52 AM

Thanks!

I did warm up a little, while someone esle was on using the squat cage, by doing some bouncy unweighted squats, and stretches....

When I switch up my routine after the walk (end of next month) - I'll be doing fewer exercises each day, and so will do more sets. I'll include two warm-up sets, and then three sets at a higher weight.

empresscat

09-23-2006, 04:40 AM

Since I didn't get my A workout done 'till Wed. evening, going in to the gym for the B workout Friday morning wasn't an option. It was too soon... aside from "standard wisdom" telling me I needed 48 hours, my body told me.

I wasn't too worried about it, since this is a light weekend for walking - only 10 miles and 6 miles respectively.

But on the way to the gym, I started thinking about next week's schedule. The reason that this is a light weekend, is because next weekend is the peak weekend. 18 and 15 miles. I don't want to do any kind of weight workout the Friday before that.

SO - I decided to hold off on my B work out 'till Monday, my usual rest day. I won't be too tired since this is a light weekend. Then Tuesday a treadmill walk. Wed. off. Thursday weightlifting. Friday - off, and a little carb loading.

Hibiscus09

09-23-2006, 06:48 AM

empresscat

09-23-2006, 01:12 PM

Morning EC! Happy Saturday! I do the tricep bench dips with my legs up and yes, they are hard as Hell. I've always felt those are a challenge. I don't know how I'm going to add weights on those without a lifting partner. As for the ab cramp -- I've had that before too. Hurts, doesn't it? I felt like my stomach contorted like alien when that used to happen. Mine went away, but I'll probably get one for saying that. :)

Nice job on your workout!

Thanks Hib!
I'm hoping that as my abs get stronger, that won't happen. I'll also pay attention to my vitamins, 'cause I've gotten craps in the past from nutritional issues. (Severe anemia due to Menorrhagia caused by endometrial hyperplasia... sometime I think I'll ad a health history post here...)

Worst part is when I get a cramp in back at the same time - then I can't move!

empresscat

09-23-2006, 01:50 PM

This morning, when I got to the lake, I tried three different parking lots - and all were blocked off because of a race. I ended up circling 3/4 of the lake before I found a lot that was open, and had a space in it. I was frustrated, and thought it might spoil my walk... but the minute I stepped out of the car into the cool, windy morning - a smile spread across my face.

The weather forecast was for isolated severe thunderstorms and possible hail. I was hoping that I wouldn't get hail, but that I would get rained on a little.

The wind and clouds made the weather cool and pleasant (around 78-82). I felt good physically, lots of energy, and kept my pace up a little over 3mph, steady, for the first 2/3 of the walk.

The sun breaking through the clouds, shining a few rays on the choppy lake, the water grey-green, the veil of rain in the distance softening the world - it was simply beautiful. A few sprinkles... and then I rounded Winfrey point (the largest point on the lake, about 1/2 mile from one side to the other) - and suddenly the temperature dropped almost ten degrees.

I was no longer on the edge of the storm, I had just walked into it.

A few sprinkles, a rumble of thunder - and after a few minutes - the downpour. Rain in Texas most often comes in brief, intense bouts. An hour of hard rain that mostly runs off the surface of the hard, parched earth and does little to abate the summer drought.

Fortunately, I was near a shelter, a covered picnic area. I ducked under the pretty stone structure, and sat for a while. It was time for my break anyway - so I had my home-made trail mix (organic apple rings, soynuts, and pumpkin seeds) and waited, and stretched.

After ten minutes - I decided to go for it, and pulled out the disposable rain poncho I carry in my fanny pack (something they advise for the 3-Day, because if it rains, we still walk) and put it on - mostly wanting to protect the fanny pack and my underwear (sitting in the car driving home with wet panties would not be fun)... and ventured out.

My super-ventilated shoes were squishy within 30-seconds. The design that makes them force air through as you step does the same thing with water. Then, in a couple of minutes, my legs from the knees down, and then water started dripping down the inside of the front.
There was one difficulty. When you are walking into driving rain, it's kinda hard to see. I mostly watched my feet, and listened for cars.

1/2 mile down the road, rounding the next bend - and suddenly I was past the storm. I laughed out loud, realizing that I could probably have waited another 20-30 minutes and not gotten drenched. But I didn't mind. It wasn't cold, and I'm not made of sugar so I didn't melt.

Actually, forging ahead through the storm felt like a metaphor for life - so rounding the bend into sunshine was like an omen for good things to come.

empresscat

09-24-2006, 01:21 PM

I found myself telling my sister this weekend, that I was "only" doing ten miles Saturday, and then the 6 on Sunday which would be no big deal. She looked at me like I was nuts.

But distance is relative.

I was looking at the Susan G. Komen 5k, thinking that might be a better event for future years, as the endurance walking is counter-productive to my goals with respect to muscularity. Sprinting, swimming, biking - these are all better. I'd love to get into Tae KwonDo or something similar, or even into traditional Boxing - but the classes are an extra expense, and I think it will be a couple of years before I can afford that.

At any rate - I remembered doing the Komen 5k walk with my mother, a year after her inital treatment for breast cancer. I remember her not being able to complete the distance, even at a moderate pace. We took a short-cut, and she still barely made it. We probably walked 2, maybe 2.5 miles. It was a bit of a stretch for me, a major undertaking - and nearly wiped my mom out.

Now, I do that distance without even thinking about it.

Switching from walking to running, though, will be interesting. I think that's what I'll do for my next cardio. It's not a matter of just going faster. Running is a totally different gait, and uses the body in a different way.

In the rain yesterday, I decided to try running to see if I could get through it faster. I lasted maybe 30 seconds before I went back to walking. My body very loudly said, "WHAT are you doing??" and I felt like my legs were going to cramp in ten places. I'm sure I could have gone about a mile at a jogging pace... but I might have had trouble making it the rest of the way back to the car after that.

So, now that I've done the distance thing - next I'll work on intensity.

Also, there is a lingering desire out there... though I know that the endurance cardio can work against muscular growth... to do a triathlon. I just discovered that there is a such thing as a "sprint triathlon." Intriguging.

BuffedStuff

09-24-2006, 02:30 PM

I hope you don't mind me poppin in your world for a moment too cheer you on, you are doing excellent. keep up the good work !

empresscat

09-24-2006, 03:05 PM

Thank you!

Please do stop in whenever you wish. I'm an attention slut ;)

empresscat

09-24-2006, 03:39 PM

Well, now I've gone and done it...

I went ahead and uploaded a few pics here, rather than just leaving them in my Yahoo albums. I'm sure that I will get some obnoxious comments, as they are mostly not flattering, and even the ones that are - well - I'm still over 200lbs.

Titania

09-25-2006, 12:32 AM

thruxton

09-25-2006, 01:27 AM

... I remembered doing the Komen 5k walk with my mother, a year after her inital treatment for breast cancer. I remember her not being able to complete the distance, even at a moderate pace. We took a short-cut, and she still barely made it. We probably walked 2, maybe 2.5 miles. It was a bit of a stretch for me, a major undertaking - and nearly wiped my mom out.

Now, I do that distance without even thinking about it./.

you go girl!! sounds like you are just making such greats strides with this explorative change to it your walk here on mother earth. i'm not sure about the boxing idea though, you know those cats get hit in the head a lot. i always hated that =)

i say, unless you want to learn how to fight, just experiment with something like karate where you get great conditioning, flexibility, and you get to say things like hiyah! a lot

jmc53

09-25-2006, 01:35 AM

I'm an attention slut ;)

Had I known that I would have popped in more often :)

empresscat

09-25-2006, 05:34 AM

Where'd you put your pics? I can keep an eye on things for you and delete any noxious weeds ;)

Cool - they're here:
http://forum.bodybuilding.com/photo/showgallery.php?ppuser=354797&cat=500

Actually, so far, it's been fine. Maybe posting them in the over 20 keeps out the flamers. Or maybe people here are just cooler than I give 'em credit for.

empresscat

09-25-2006, 05:40 AM

Had I known that I would have popped in more often :)

Hee - I'm a regular exhibitionist. And former slut extraordinaire (aka superfreak.) I've been on pretty good behavior here because I'm trying to reform my reputation to be a bit more in line with my actual behavior these days.

It's not always easy being good...

empresscat

09-25-2006, 05:52 AM

you go girl!! sounds like you are just making such greats strides with this explorative change to it your walk here on mother earth. i'm not sure about the boxing idea though, you know those cats get hit in the head a lot. i always hated that =)

i say, unless you want to learn how to fight, just experiment with something like karate where you get great conditioning, flexibility, and you get to say things like hiyah! a lot

Well, I'd do amateur-type boxing with helmets. And I'm certainly don't mind a little pain and a few bruises (as long as it's something I've agreed to and there's rules and limits!)

I definitely want to learn to fight, and while there are some appealing aspects to jiu jitsu and aikido, I will probably end up doing tae kwon do, because I can get the classes at a discount through my gym.

Also giving kenpo and praying mantis style kung fu some consideration - since they are what my husband did, and I have a little familiarity with them (though trying to have him teach me was disastrous)

StlBarbie

09-25-2006, 07:08 AM

Your pics are beautiful!!! :)

BOXING!!! :eek: WOW .. you ARE hardcore!!! :p

Hope you have a great day!! :)

thruxton

09-25-2006, 07:55 AM

Well, I'd do amateur-type boxing with helmets. And I'm certainly don't mind a little pain and a few bruises (as long as it's something I've agreed to and there's rules and limits!)

I definitely want to learn to fight, and while there are some appealing aspects to jiu jitsu and aikido, I will probably end up doing tae kwon do, because I can get the classes at a discount through my gym.

Also giving kenpo and praying mantis style kung fu some consideration - since they are what my husband did, and I have a little familiarity with them (though trying to have him teach me was disastrous)

kung fu and all that is nice for exercise and culture, but please don't take it if you want to learn how to fight.

empresscat

09-25-2006, 08:08 AM

kung fu and all that is nice for exercise and culture, but please don't take it if you want to learn how to fight.

True... now that I think about it, Pat said it was years before he felt like he made progress. (He studied in San Francisco with Wong Jackman - the guy who was rumored to have either kicked Bruce Lee's butt, or *almost* kicked his butt, depending on who's telling the story.) Pat was a fighter, but I think that was his Kenpo background.

Really, though - you *can* learn to fight with any martial art - even the internal ones like Tai Chi and Hsing'i. But I think I want something more, well - badass ;)

By the time I can afford classes, my goals may have changed - so we'll see.

empresscat

09-25-2006, 09:14 PM

Feeling a bit tired today - not sure why. Have no good reason to be drowsy/low energy. Well, mental burnout. I'm unhappy at work... the biggest problem is that I honestly don't think I'm that good at it. I bang my head against the numbers over and over and can't figure out why I don't see better improvements, or worse, see things decline!

(I manage pay-per-click campaigns. The idea is that I make them profitable, or more profitable. The reality is that I rarely succeed at that. I started off in the business as an editor/copywriter - and the number crunching part of this is not something I've been able to get a handle on.)

Hm, think I answered my own question. I'm changing careers anyway - going to jump into massage full-time soon, working at a salon, or one of those places in the mall. Be a good thing for the holidays - tho a drop in income 'till I get some private clients.

Well - at any rate, here's the workout:

B workout

Warmup, 10 minutes on the elliptical
2 minutes pushing with the feet, one minute pushing with the arms, one minute backwards with the feet, one minute pulling with the arms and repeat - so both arms and legs are warm.

* Pushups
9reps, 7, 7
Was at a different gym, and the balance bar at this one is a rickety wooden thing - so I couldn't use it for support to do pushups on. I wanted to find something around hip-high, and ended up using a step that was about knee high. It was very difficult for me, and I wasn't able to go as deep on them as I wanted to - but got the arms to about a 90-degree angle. Failure on the last 2 sets.

* Dumbbell Rows (each side)
20lbs/10reps, 30lbs/8repsx2sets
Did these before the tricep pulldown, because the pulldown was being used by a gaggle of guys. I'm definitely getting a feel for these, really pulling them through. Liking these. They feel, I don't know - clean.

* Tricep Pulldown
40/8x2 40/6
OK, The usual spot to do the pulldowns was still taken, so I used another cable machine - where the attachement was much higher. The additional strength needed to pull it down and hold it at the right level for triceps work made it much more difficult.

* Angled Leg Press
135/10 155/10x2
Still not sure if I count the weight on this as I would for a barbell - adding the plates to 45-pounds... or how I should count it.
Came close to failure on rep 8 of last set but pushed through.

* Walking Lunges
15/9x3
I make sure I go deep on these, often tapping my knee to the ground. Still have a tendency to do all the work with my legs and have to concentrate to use the glutes.
They definitely get my heart pumping.

* Dumbbell Calf Raises (each side)
20/10x3
Calf threatened to cramp on 7th rep of last set (right side) but I refused to allow that. Just breathed deep, relaxed my shoulders, and kept going.

* Leg Raises
10x3

I didn't feel a burn during the workout, but I am feeling it now - in my lats, lower traps, glutes, and adductors, and in my right triceps.

Hibiscus09

09-26-2006, 04:33 AM

Nice job, EC! :) Sorry about the job situation. Hopefully, you'll be doing what you enjoy the most soon!

Happy Tuesday!

Titania

09-26-2006, 05:06 AM

Cool - they're here:
http://forum.bodybuilding.com/photo/showgallery.php?ppuser=354797&cat=500

Actually, so far, it's been fine. Maybe posting them in the over 20 keeps out the flamers. Or maybe people here are just cooler than I give 'em credit for.
Great pics girl :)
If anyone posts anything noxious, just shoot me a pm with the link and I will take care of it :D

Miranda

09-26-2006, 11:16 PM

I'm a regular exhibitionist. And former slut extraordinaire

i'm going to remember that :D :p

empresscat

09-27-2006, 05:21 AM

;)

StlBarbie

09-27-2006, 05:23 AM

:)HAPPY HuMp DAY EC!!!!:)
Hope you enjoy it to the fullest!!!!!!!!!!!:D

empresscat

09-27-2006, 06:09 AM

had a good conversation with the COO yesterday...

In addition to asking what he can do to help at work, and encouraging me to follow through with the counselling... he was also totally frank about the state of the company overall.

Ya see, the owner of the company (it's a small company) is an alcoholic. he makes poor business decisions. Though he's been compassionate and supportive during everything I've gone through in the last year - on a personal level - he then turns around and makes outright immoral business decisions that **** people over - because he can't actually *deal* with things.

One example: we had a team of people working for us in India. In addition to financial problems, we also had management issues and weren't happy with their work as a whole. Rather than firing them - calling up the manager and saying that we were finding a new resource - we just stopped paying them. And, as was hoped apparently, some of them continued working for a while - asking when they would get their paychecks.

I also know of several large outstanding debts, and burned bridges. There have been two times that people have been out (one on vacation, the other on maternity leave) only to return and find that their management position had been given to someone else.

The new COO is someone who had worked there in the past - and came back with the hopes of turning things around financially, and getting the company on the right course. But many of his suggestions to save money (move to a cheaper office space, buy IKEA furniture instead of renting furniture) have been blown off. He is no longer certain that there's any chance of turning it around.

I was already aware of a lot more of the issues there than many employees, because I had remained in touch with some of the former executives (last October, 6 of them all confronted the owner over some legal/financial problems and handed in their resignations on the advice of their lawyer)

The COO basically told me that if I had another opportunity, I should pursue it. Yeah - things have to be pretty bad for him to be that candid.

However, we also talked about me going part-time so I can develop my massage business. If I can get back on top of my workload, and get things under control - then he is pretty sure he can get that OK'd. In *that* case... esp. if I'm working from home... then I am not too worried about coming to work one day to find a lock on the door and the owner nowhere in sight.

SV1000

09-27-2006, 11:16 AM

How are you empress?

Are you enjoying the first decent cool front of the year :)

empresscat

09-27-2006, 12:23 PM

Oh the weather is soooo nice.
Much better for walking outdoors, even if I did get stormed on this weekend.

Cool weather, 65-75, is my favorite.

empresscat

09-27-2006, 02:44 PM

So, depending on which calculator I use, I generally get a bodyfat anywhere from the mid-40s to the low 50s. (Often even sites using the same formula show me results that vary slightly.)

I just used this site:
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html?#accurate
Interestingly, they used hips, calf, thigh and wrist - not waist at all.
Told me I'm at 32%. I have gotten similar results from the YMCA method elsewhere.

Well, I carry a lot of weight on my belly so I don't think that's accurate. But can I pretend it is? :D

Actually, this is the one I'm going with right now - as it uses two waist measurements. My narrowest point is over 4 inches above my belly button, so that's useful to me.
http://www.healthstatus.com/calculate/bfb
It pegs me at 47.33%

Then this one, http://www.he.net/~zone/prothd2.html - using the Navy method, puts me at 47... (other Navy method sites put me closer to 46%)

And this... now, this is interesting - it calculates a weight based on your current and goal bodyfat percentages.
http://www.weightlossforall.com/TOOLS.html
Says that at 20%, I'd weigh around 156 - or 16 pounds higher than my goal weight. (A number I am NOT attached to. I have no idea what my body will look like once I get under 200, so I'm very flexible about that.)

empresscat

09-28-2006, 07:30 AM

Well - now I know why I was craving chocolate so much the last two days...

that time of the month. It's been late the last couple of months, so I wasn't expecting it 'till Monday. This month it decides to start on time. Right before my longest walk... and a date with someone I've been trying to connect with for over a year. (He's a musician, and was on the road for several months.)

*sigh*

ChocoChick

09-28-2006, 07:52 AM

Actually, this is the one I'm going with right now - as it uses two waist measurements. My narrowest point is over 4 inches above my belly button, so that's useful to me.
http://www.healthstatus.com/calculate/bfb
It pegs me at 47.33%

This one with the reading for the US Navy forumla was closest to what I've been measured at with calipers.

I'm sure you know that the best thing is to just pick a method and stick with it. The trending will be accurate, even if the actual number isn't.

TOM on time could mean that your hormone levels are re-establishing themselves at normal levels, which is a good thing and possibly a by-product of your continued regular exercise. :)

empresscat

09-28-2006, 09:15 AM

This one with the reading for the US Navy forumla was closest to what I've been measured at with calipers.

I'm sure you know that the best thing is to just pick a method and stick with it. The trending will be accurate, even if the actual number isn't.

TOM on time could mean that your hormone levels are re-establishing themselves at normal levels, which is a good thing and possibly a by-product of your continued regular exercise. :)

I'm sticking with this one:
http://www.healthstatus.com/calculate/bfb
The one with two waist measurements.

I just got to looking at all the different ones that night, while I was trying to find another one (which I never did) that I'd used at first. She was unable to believe that my body fat was over 50%... well, it's not anymore!

And yes, I'm relying on the exercise and weight loss being the reason for my cycles becoming more regular.

... I just rescheduled my date.
He's a bit more thuggish than I usually go out with, but talented... and we've talked about doing a CD together. He wants to produce me.

http://myspace.com/hersheyhussein

The man can talk a smooooth game. That voice just makes me wanna purr.

empresscat

09-28-2006, 02:38 PM

I made it!

A donation from someone here on the boards brought my over the top with my fundraising goal.

Oh, that makes me soooooo happy, and relieved.

empresscat

09-28-2006, 08:52 PM

I had decided to go home before the gym, and go to the one closer to the house. (Usually go to one near the office.) But there was an accident - and the trip that usually takes 40 minutes in rush hour took an hour. BLARG. Not toooo bad, but sitting in the car sapped my energy. By the time I got to the gym I was sleepy.

I was concerned that this would negatively impact my workout, but as soon as I got going, my energy came back. I'm starting to have a pavlovian association - I walk in the gym and can already feel the endophins start flowing.

Decided to keep my weights the same in most cases, and really focus on control and form. Won't go up until I can to at leat three sets of ten with excellent form. Added a warm-up set on a couple exercises.

-----
A workout

* Seated DB Press
20lbs/10repsx3sets
This was a touch on the light side, but a bit wobbly. Being the first exercise, my focus wasn't quite there in the first set - but improved (and the wobbling decreased) on the last two.

* Tricep Bench Dips
8repsx3sets
Failed on last rep/last set. I do a few more of these, and do them a little cleaner, every time.

* Lat Pulldown
62.5/12 87.5/8x2 87.5/7- failure

* DB Bench
25/10x3
Almost failed on last, but pushed it through after hovering in the air a few seconds.

* DB Curls
15/9x2 15/7
Failed on last. For some reason these were harder for me this week. I was doing the movement a little faster than before - but my right side was seriously burning.

* Squats
45/12 115/8x3
Last rep - really had to focus to push back up. Much less wobbly than last week. Was winded by each of the 115lb sets, and after the last two had to rest on the bar a moment before stepping away.

* Lying Leg Curls
50/10x3
Feel better doing these each time, getting better control.

* Crunches - alternating between types, holding DB
Feet flat 15/10x2
Feet raised 15/10x2

Came out of the workout feelin very high.

empresscat

09-29-2006, 07:19 AM

The Iron never lies to you. The Iron will always kick you the real deal. It never freaks out on me, never runs. Friends may come and go, but 200 pounds is always 200 pounds.

- Henry Rollins

empresscat

09-29-2006, 11:21 AM

Well, today I'm carbing up for my long walk tomorrow.

I am a bit nervous about it - 18 miles! and then 15 on Sunday.
If I have to cut it a bit short, I will, but I really want to go the distance.

I'm increasing my calories today to approx. maintenance (2200), with around 60% of it carbs, including more starchy and fewer fibrous carbs. I actually was going to stick more to veggies, but reading up on the subject, it's generally recommended to limit fiber intake in the day or so before a marathon (or marathon walk)...

I feel really good, physically. Energy is up. No bad symptoms from having my period.

ChocoChick

09-29-2006, 12:37 PM

Good luck with your walks.

StlBarbie

09-29-2006, 01:01 PM

BEST OF LUCK EC!!!
Hear us all cheering you on!!!!! :)
You will DO GREAT, of that, I am sure!! :)

empresscat

09-30-2006, 04:24 PM

There's a woman on about.com who is a marathon walker. She mostly does competitive marathon walks - but has also done the 3-day. Her column has been a fantastic source of information, and is full of sensible advice.

Yesterday, I read her column on increasing speed. I have been baffled because she says that the average fitness walker (racewalking is a different thing - different kind of stride) goes 4.5-5.5 miles/hour during a race. I can't get above 3.8 before I have to change my gait to a jogging one.

She advised two things that I put into practice today.
1) Use your arms. Bend them at the elbow, and swing them as you walk - the pace you swing your arms will determine your walking pace, because they are a necessary counterbalance.
2) Don't overreach with your stride. I naturally have a longish stride, and when I want to go faster, I was lengthening it. This results in too much pressure on the foot as you land, and is less efficient than a shorter but faster stride.

It felt odd at first to take smaller steps. I didn't really go so much faster than usual, but I did notice that my feet hurt less and I was able to maintain a slightly faster pace for longer.

I also was working my leg muscles in a different manner - and some things are sore now... the proximal insertions of the biceps femoris and the rectus femoris, a spot on my right hip (not sure which muscle here), and the distal insertion of the sartorious and of the vastus medialis. (In other words right at the top of the hams where they connect with the gluts, the top of the quads, and the inside of the leg just above the knees.

But I made it through 18 miles.
Would have been easier if I hadn't overslept and ended up doing the second half in 90+ degree weather.

There were several small groups of women, and a few individuals, training at the lake today. More than usual - but that would be because it's the perfect place for a longer walk. Or maybe they were just more obvious because there were fewer people overall after noon or so.

You can pick them out, in their 3-day shirts, hats with pink ribbons, pink tees and fanny packs... and often just by a sense of purpose about them. Actually, aside from the 3-day walkers, not too many people go to the lake for distance walking. Runners and bikers, and people doing shorter walks... but not so many walkers.

On the second lap around the lake, I heard classical piano music, rolling off one of the hills and across the water. Someone was playing at the arboretum which overlooks White Rock. Made a very nice accompaniment to a portion of my walk.

Later, I passed a wedding party posing for photos. The chairs were set up under a large oak with a high canopy, right by the water - where the ceremony must have taken place. Lovely spot for a wedding.

empresscat

10-01-2006, 08:36 PM

New portrait pic... one I snapped today. Sunburned, no makeup... but at least it's updated!

Hibiscus09

10-02-2006, 05:02 AM

It sounds like you are really enjoying your walking! :)

I like the new photo. You have very pretty eyes!

empresscat

10-02-2006, 06:11 AM

It sounds like you are really enjoying your walking! :)

I like the new photo. You have very pretty eyes!

Thanks!

StlBarbie

10-03-2006, 06:21 AM

GREAT PIC!!!
Your eyes are AMAZING!!!!!!!!!!!!!!!
Hope you have a great day ...
and I can't believe we SHARE the same b-day!! :)

empresscat

10-03-2006, 08:09 AM

GREAT PIC!!!
Your eyes are AMAZING!!!!!!!!!!!!!!!
Hope you have a great day ...
and I can't believe we SHARE the same b-day!! :)

Thank you... one of the things that happens as I lose weight, is they my eyes get bigger! I noticed this when I started losing before... my cheeks get chubby as I gain, and my eyes look smaller... so when I lose, they look better.

It's a trip about the birthdays... How old are you?

StlBarbie

10-03-2006, 11:59 AM

It's a trip about the birthdays... How old are you?

WHAT???
I think that line of questioning is ILLEGAL!!!:eek:
But I WILL TELL YOU ... YOU'RE A YOUNG'IN!!! :D

StlBarbie

10-04-2006, 11:47 AM

:)HAPPY HuMP DAY EC!!!!!!!!!:)

empresscat

10-04-2006, 12:29 PM

Thanks!

You too!

empresscat

10-04-2006, 08:54 PM

My schedule is all messed up... I kept forgetting yesterday was Tuesday, and by the time I got home from work it was late, so I put off my workout 'till today.

An extra day since my last workout seems to have made a big difference, as I just wasn't feeling "on" today - I wasn't doing as good with the weights... Of course, I was also running late again and so was at the gym an hour and a half later than usual... no doubt a factor.

One advantage to being there after the rush - there were a handful of serious BBers. Two trainers, who were getting off their shifts and doing their workouts, and a couple of other people I've noted for lifting serious weight and having good physiques.

One of the trainers struck up a conversation with me - and while it actually made it a little hard to focus, I was glad of the connection. He told me he was 50 (I think he was lying, and he's older - just my gut instinct) and that he's been bodybuilding since he was a kid, competed while he was in the marines, and trained with Jack LaLanne. He had that look about him - the muscle chisled out of concrete because it's been on his body for 30 years kind of look... harder and denser than the younger guys.

I feel like I finally have someone I can approach with questions.

Concentrated on improving he speed of my repetitions. I have been doing them very deliberately - and have a tendency to "rest" at the bottom (or top) of the exercise... so I was working on keeping the weight moving, and doing the contraction a little faster.

-------
B Workout

* Pushups
9 reps, 7 reps (failure), 6 reps
I just used a bench for these. It's a good height right now, even though I feel self-conscious struggling through my pushups in the middle of the weight area.

* Tricep Pulldowns (single pulley machine)
40lbs/9reps, 40/7(+2 assisted)x2, 30/8(+2 assisted)
I figured out the difference between this and the other machine I use for these - this one is harder because it has a single pulley instead of a double one. The trainer was talking to me, and he assisted me when I would have hit failure... actually assisted a little more than I needed, but only a bit...

* DB Rows
25/10x4
My shoulder (right trap, at the top) was starting to cramp so I went light on these, but felt good at the end so I added a set.

* Walking Lunges
15/8 20/8x2
These really get my heart pumping, every time. My quads were tight at first, but Ok after the first set... need to concentrate to remember to use my glutes more than I do

Usually I do leg press before these, because I don't want to be tired for the press... but someone was on the press. Would have asked to work in, but he had over 400lbs on it.

* 45-degree Leg Press
135/10 185/10x3
Doing the lunges first actually felt like a good thing - legs were nice and warm, but muscles used were different enough not to be worn out. Still working up, looking for my max on this. By the end of the last set my legs were feeling a little wobbly - but I know I can do more, and I think should be shooting for sets of 8 rather than 10.

* DB Calf Raises - each side
20/10x3
My arches burned when I went all the way up on these, stretched too much... so I shortened my ROM a little. My poor feet really need a massage.

* Leg Raises
10x3
Tried to use a medicine ball, but had trouble holding it. Not because of the weight, just a logistics thing.

joed

10-04-2006, 09:54 PM

empresscat

10-04-2006, 10:35 PM

You're right EC, if that guy trained with Jack LaLanne he's 50 on one leg. But regardless, if he's a serious lifter he might be a good guy to know down the road when you need a tip or two about something that has you stuck.

Exactly my thoughts.
Shoot - he may have been lying about Jack LaLanne, but that doesn't matter. He's got the body of someone who's been lifting actively for many, many years. And he's friendly and helpful.

boyscouT

10-04-2006, 11:24 PM

Concentrated on improving he speed of my repetitions. I have been doing them very deliberately - and have a tendency to "rest" at the bottom (or top) of the exercise... so I was working on keeping the weight moving, and doing the contraction a little faster.

I prefer to "rest" at the bottom and "squeeze" at the top of the contraction, to get rid of any momentum. :)

hapkido

10-05-2006, 12:07 AM

You will make it; You go girl/!

stephenlouis

10-05-2006, 01:30 AM

Oh the weather is soooo nice.
Much better for walking outdoors, even if I did get stormed on this weekend.

Cool weather, 65-75, is my favorite.

That used to be funny to me only 15 years ago, cool weather starts at 32 in your scale but for us it was closer to 10 for cool . Times are -a- changing and I am a bit worried for my children. Still that is off topic, and it looks like all is going well since my last visit if I concentrate on your conditioning...well done!

Hibiscus09

10-05-2006, 04:28 AM

Nice workout, EC! :) I'm glad you found someone who may be willing to answer any questions you have.

When you're lunging, push up through your forward heel and don't allow your back leg to assist and you should be working your glutes nicely. :) Another great way to hit your glutes is to do reverse lunges. Use the grounded leg (glute and hamstring) to push yourself back up.

On the calves, I can relate to the burning arches. I get those pretty badly when doing calves on a leg press. It is not pleasant! :eek:

Hope you have a happy Thursday!

empresscat

10-05-2006, 05:27 AM

I prefer to "rest" at the bottom and "squeeze" at the top of the contraction, to get rid of any momentum. :)

Yeah, that makes sense... I'm still experimenting with what feels right... want to play with "explosive" movements some, too.

You will make it; You go girl!

Thanks hap, love seeing you drop by!

That used to be funny to me only 15 years ago, cool weather starts at 32 in your scale but for us it was closer to 10 for cool . Times are -a- changing and I am a bit worried for my children.

Hah! I grew up in LA. I live in Dallas. 32 was never "cool" it's always been *freezing* cold!! Though having spent a winter in northern New Hampshire, I know what you mean... I just deciced that the day I went outside in a t-shirt and felt comfortable, even though there were icy patches in the shade, that I needed to get someplace warmer. Of course, temperatures are definitely rising and climates changing... and we've almost killed off all the fireflies :(

When you're lunging, push up through your forward heel and don't allow your back leg to assist and you should be working your glutes nicely.

Ah, got it... I worry because while I'm doing them, I feel my quads and hams more - they're strong enough to want to do more than their share of the work... but this mornin I do feel the burn in my butt, so I know I got it right.

As for the arches - I think I may duck into the locker room and take off my shoes and warm up my feet with a quick massage and stretch before calf raises next time.

Ragnar13

10-05-2006, 09:02 AM

EC, I have been reading through your journal and am impressed. You been busting your hump and it shows. Keep up the good work. By the way, don't know if you realize it or not, but I know when I am feeling a little "less than motivated", I check out these journals and see that good people like you are in the gym right now making serious strides. Makes me get off my butt and get in the gym. So let me say it....thank you!

empresscat

10-05-2006, 09:07 AM

fallschirmjager

10-05-2006, 10:32 AM

Just wanted to say good job! Your determination is inspiring. Keep us posted and keep going! :)

empresscat

10-05-2006, 11:19 AM

This is why Kevin Levrone is my favorite professional bodybuilder (even tho he's doing the hollywood thing now):
http://new.photos.yahoo.com/empressgate/photo/294928803173833867/2

(and yes, he does bear a certain resemblance to the hottie I posted pics of here before:
http://new.photos.yahoo.com/empressgate/album/576460762316640739/photo/294928803131745821/23 )

StlBarbie

10-05-2006, 05:12 PM

Just wanted to say good job! Your determination is inspiring. Keep us posted and keep going! :)

BUMP TO THIS EC!!
Really, you are such an inspiration!! :)

empresscat

10-06-2006, 11:06 AM

I've joined a "transformation contest" here on the boards.
http://forum.bodybuilding.com/showthread.php?t=916764

I figure this will be a good way to keep from losing focus after my walk is over and during the holidays.

Hibiscus09

10-06-2006, 11:11 AM

Very cool, EC! I didn't even know there was such a contest on this site. We'll be here to cheer you on!

StlBarbie

10-07-2006, 05:51 AM

Very cool, EC! I didn't even know there was such a contest on this site. We'll be here to cheer you on!

BUMP TO THIS!!!
WOW .. that will be a great way to stay on track!!!

Hope you have a wonderful fall weekend ...any fun plans???

empresscat

10-07-2006, 08:34 AM

BUMP TO THIS!!!
WOW .. that will be a great way to stay on track!!!

Hope you have a wonderful fall weekend ...any fun plans???

Sigh, I had plans... but drama happened and now everythings been derailed.

ChocoChick

10-07-2006, 02:04 PM

Sigh, I had plans... but drama happened and now everythings been derailed.

Well, don't just leave us hanging!

empresscat

10-07-2006, 02:28 PM

Well, don't just leave us hanging!

*sigh*

One of my good friends/former lovers attempted suicide last night.

He texted me saying he was killing himself, and he just wanted to say good bye... I called him and said that if he didn't call me right away and tell me he was OK, I was sending the police to his house. He texted to say it was too late, he'd started taking pills...

I would have gone over myself, but he lives an hour away. I called emergency services, even though I was pretty sure he wasn't there. Gave them his address and phone number. (The dispatcher congratulated me at being so together.) I called his brother, and a mutual friend and told them what was happening (left messages, didn't reach either person.)

He's not normally a drama queen. In fact, he holds his emotions in way too much... which is why I took the threat of suicide absolutely seriously.

An hour and a half later he called to say he was OK. He'd stopped what he was doing. His divorced was finalized yesterday - and he lost the house, and more importantly, custody of the kids. (When they were separated, he'd had custody... his identity is very wrapped up in being a daddy.)

Pissed me off. I told him he was selfish. I also told him that whatever he was facing, that we'd find a way to work through it. And asked his brother and his friend to back me up in telling him he needs counseling.

At any rate, didn't feel right having a date this afternoon. Decided to be available if he needs me. Told him I was home, and he has a massage waiting whenever he can come by... and have been checking in with him periodically through the day. (Can't force him to see a doctor. He's not at his house so I can't have him taken in for being a danger to himself.)

When I called him this morning, he answered the phone, "Single!"... and when I said it was me, he said, "heeeeyy, I love you." (something he's only ever said a handful of times in the years I've known him) So, he seems OK at the moment, but I totally expect him to spiral a bit out of control over the next couple of weeks...

so... yeah... drama

ChocoChick

10-07-2006, 02:34 PM

Yikes.

Lucky for him to have you in his life, though.

Is this the same date that was rescheduled last week due to TOM?

empresscat

10-07-2006, 02:42 PM

sigh... yes...
He had other things he should have been doing today, anyway, so it's not a big deal. He was going to cancel some studio time with one of his artists to come see me.
Looks like one more week.

empresscat

10-08-2006, 08:52 PM

My friend is depressed, but he is willing to see a counsellor or therapist. He asked me to find some information and pass it to him. He is still hoping that he will be able to get his family back...

you know, it's funny, up until a couple of months ago, this woman was "just the mother of his children" and he'd only hooked up with her when he was drunk and married her because it was the "right thing" - but now that he can't have her, he "realizes how much he loves her."

Thing is, I understand because I do the same thing - want the one I can't have.

I don't think he's gonna be able to work this one out. I always thought she was a golddigger who only wanted to get him long enough to get his money... but I could be wrong. He sure as **** is going to have to grow up though, if he wants her back.

It's hard for me, trying to encourage him to get therapy, knowing that he will be trying to get his wife back... because I still have feelings for him.

-----

In other news, I finally got a resume together for massage and sent it out to a few companies. Hoping to be doing that my mid-November.

empresscat

10-09-2006, 02:47 PM

drama update:

Met with my friend.

I was wrong about the divorce being finalized - it wasn't that... it was that she put a restraining order on him, and froze his bank accounts (she suspects him of hiding income from her, which I'm sure he has been... on the other hand, she's been unemployed for 9 months and he's been paying all the bills...)

He spent most of the conversation trying to justify his messed-up behavior, and only convinced me that he was further in need of help than I knew. He keeps thinking that if only he plays his cards right, she'll take him back.

I listened. I told him that he was being emotionally abusive (this wasn't the first time he'd threatened suicide... and he seemed to think it was no big deal to do so. Not to mention some other really awful things he'd said to her.) I gave him the name of my therapist, and he made an appointment.

At this point, he's bargaining, willing to see the therapist because it will give him points for being "good," and when they go to court in ten days to decide whether the restrianing order should be made long-term, he can get her to drop it, because he's showing he "really loves her."

I'm sorry - but I don't think he knows right now how to love anyone. And I don't think someone so unstable should be around young children.

I love him dearly - but until he gets help, and gets past the negotiating stage and genuinely lets the therapy work - I don't think he's a fit father OR husband. And I told him as much. At least we have a good enough friendship that I can say that, and he's not offended, though I know he's not really hearing it at the moment.

I just hope that he sticks with the therapy long enough for it to really do some good.

mom24boys

10-09-2006, 03:02 PM

you sound like a great friend ec :)

empresscat

10-09-2006, 03:21 PM

Thank you.

I have only a very few close friends... because I really give them my all, and love them deeply.

This is hard, because I know he's been the bad guy in this. I mean, I think she's pretty awful, too - but it looks like he really is out of control here. He had problems before - but they were mostly low self esteem, and difficulty expressing his feelings. He's really spiralled downward in the last year, in this relationship, gone to a whole new level of messed-up - and it's hard to watch.

... and then part of me wonders if I don't feel relieved at throwing myself into someone else's problems as a way of avoiding my own.

empresscat

10-09-2006, 08:30 PM

Got it felt soooo good to get into the gym and lift some weights. I actually felt like I could have pushed harder - another set here, a little more weight there... but I would have ended up being there for 2 hours if I had!

One thing I've noticed. With some of the exercises, I'm not getting to failure - but I can't up the weight yet because I do get kind of wobbly and sloppy in the last half of the last set. I think maybe the main muscles I'm targeting are strong enough to handle more weight, but the secondary supporting ones aren't? I don't know... but I am not going to go up unless I know I can control the weight as well as lift it.

I did add reps or sets to most exercises, even if the weight was the same.

-----
A workout

* Seated Dumbbell Press
20lbs/10reps 25lbs/10repsx2sets

* Tricep Dips
8repsx4sets

* Dumbbell Bench Press
25/10x3
Last two reps, I hovered a while, and had to really push to complete

* Lat Pulldown
60/12 80/10x3
Used a different machine, with different increments. Didn't like the seat on it, but like having smaller increments.

* Dumbbell Curls
15/10x3

* Squats
45/12 115/8x3
My heart really gets pumping hard, and I almost (or do) get dizzy... and by the end I really have trouble keeping the bar balanced... but I don't feel like I'm even coming close to maxing out the legs or glutes. I do improve my balance a bit each time, though. Maybe I need to hold my abs tighter, and focus on the core?
At any rate, wish I'd gone ahead with another set, or gone up ten pounds.

* Lying Leg Curls
60/9x3

* Crunches (alternating sets with feet up, and feet flat)
15/12x2 (each type)

empresscat

10-09-2006, 08:34 PM

There's something clean and absolute about weightlifting. I love the focus I get, and the way all my concerns fall away as I put everything I have into getting one more rep out.

empresscat

10-10-2006, 04:40 AM

Gah! I have to take the puppies to the vet to get fixed today.

I am surprised to find I have mixed feelings over this, because I'm a TOTAL supporter of spaying and neutering... I guess it's just my babies having surgery...

ChocoChick

10-10-2006, 06:07 AM

HoosierHardGain

10-10-2006, 06:39 AM

One thing I've noticed. With some of the exercises, I'm not getting to failure - but I can't up the weight yet because I do get kind of wobbly and sloppy in the last half of the last set. I think maybe the main muscles I'm targeting are strong enough to handle more weight, but the secondary supporting ones aren't? I don't know... but I am not going to go up unless I know I can control the weight as well as lift it.

One thing you might try is to break up the routine a bit. Instead of doing all your pressing exercises then moving on to your legs, try doing a set of chest exercise, then a set of legs, then another chest set, then another leg set, etc. That gives each muscle group a chance to recover some before hitting them again.

empresscat

10-10-2006, 08:12 AM

One thing you might try is to break up the routine a bit. Instead of doing all your pressing exercises then moving on to your legs, try doing a set of chest exercise, then a set of legs, then another chest set, then another leg set, etc. That gives each muscle group a chance to recover some before hitting them again.

That makes sense. I did find that I was not resting quite long enough, and resting longer between sets has helped me get the reps out.

empresscat

10-10-2006, 08:13 AM

Losing form = failure.

Ah, OK. Thinking of it this way puts things in a different perspective.

empresscat

10-10-2006, 01:35 PM

I had originally picked 140 as my goal weight. Not attached to it, but needing some number to work toward. Since I haven't been under 200 since before I had hips, and I wasn't athletic then, I have no idea what by body will look like.

But I've been playing with numbers. My current LBM is 127 and change. If I get down to 18% body fat (lower than my original goal of 25%) and retain all of that (burning off some, building some back up) - I'd be 156

Much heavier than I anticipated... but it would be kinda cool.

Realistically, I figure I will lose some of that LBM as I lose fat - but I have no idea how much. So far, I think I've lose about 1 pound of muscle for every ten of fat.

If that continues at about the same ratio... that would put me around 145, at a guess...
though another factor is that when I'm not carrying around all this extra fat, it will be harder to retain so much muscle...

so... ultimately, this is all spinning my wheels!

... anyway... right now my target is 18-22% body fat. A big range, but once again, I have no idea how I'll look - so I'm not going to decide ahead of time where I want to be. I'll have a better idea when I get leaner.

... I'm sooo bored at work. Was just playing with these numbers to see if my timeline for fat loss is reasonable.