Instead of a litany of "sets", "reps" and exercises. This is a list of my measurements starting in Fall Semester 2002 to what they were beginning Fall Semester 2003. A progression of how far I have come that way in the 12 months in heavy lifting.
It has been a year since starting lifting in a college "Women's Strength Class". Four consecutive semesters and working out in a home gym during the breaks.
I am 52 and stand 5' 6". Large boned and broad shouldered. My weight has always been carried, more like a man's, in my shoulders, back and stomach rather than my hips/thighs. Live a rural lifestyle, so have some natural strength raising animals and jewelry work at home. Had two ceasareans (20 and 17 years ago) both styles. I never quite looked a "pear" except when seeing me sideways. From the front, I tended to look more straight up and down, even at my heaviest at 260 ten years ago. Up until the 2002 semester, I gradually lost weight from 260 to 245 in 1999. Mostly from not eating very much and going through menopause. After that, my weight stayed around 240/235 until I found the class.
My first class was held by a man, a former bodybuilder and present high school wrestling coach (men and women) No measurements were taken, although a journal was suggested by him in the beginning. I started a journal in early October and took a couple of measurements about the same time to keep track.
Actual Measurements and photos for the class was introduced by the new instructor, a woman, Spring Semester 2003. This has been kept up since then.
Lastly, this is a "Women's Strength Class" and I just took that premise and RAN with it. After the first week, the Male instructor started me out with heavier weights, than the others, since he felt I could do them. I asked him how he figured that.....my build and watching how I was finishing faster than the others with the lower weights. I have not looked back since.
Fall Semester 2002 (Mid Sept. 2002 to Dec. 9, 2002)
Male instructor
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Early October: weight 235 (There abouts)
October 20: Waist 48, Bicep 16
November 20: Waist 45 Biceps R 16 1/4. L 16
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Spring Semester 2003 (Feb 3, 2003 to April 24, 2003)
Woman instructor
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Feb. 4: Weight: 215
Feb. 12 (Measurements/photos)
Arms (biceps): R 16 L 15 1/2
Chest 48 3/4
Waist 44
Hips 48----measurement taken around hips and stomach
Thighs R 23 1/2 L 24 1/2
Calves R 15 1/2 L16
April 10: Weight 204
April 24
Arms R 15 1/2 L 15
Chest 48
Waist 42
Hips 48 (hips/stomach)
Thighs R 23 L 23 1/2
Calves R 15 1/4 L 15 3/4
Notes: Started doing "Squats" instead of Leg presses alone.
In March, from MRI, found I had a 1/2" tear in Left Supraspinatus Anterior. Old trauma tear (not from lifting) Pulled back on some exercises and modified others for awhile.
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Summer Semester (June 5, 2003 to Aug 14, 2003)
June 5
Arms R 14 7/8 L 14 7/8
Chest 47 3/4
Waist 41 5/8
Hips 46 1/2 (hips/stomach)
Thighs R 22 7/8 L 22 1/2
Calves R 14 7/8 L 15 1/4
Notes: After the Summer session was over, started to bring back modified Military Shoulder exercises to build up the deltoids more working at home with dbls (palms facing). This to give more balance to overall arms/shoulders/back.
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Fall Semester 2003 (Sept. 8 to Dec. 2003)
Sept 16: weight 187
Sept 17
Arms R 14 3/8 L 14 1/4
Chest 46
Waist 40 5/8
Hips 46 1/8 (hips/stomach....at least, best to be consistant)
Thighs R 21 3/4 L 22 3/8
Calves R 14 1/2 L 14 3/4
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During Summer, I modified my diet to eat 5-6 smaller meals a day and started to lose more weight. Something I did not do during the first Fall and Spring semesters. Although I did start cutting out sweets/drinks during that first Fall semester and upped my protein intake then.
I still look "straight" up and down frontwise, but now look more that way "sideways" now. My shoulders and back have broadened out with the exercises but still have some back "Love handles" (for the lack of whatever women may call their versions). My stomach has shrunk that much where it does not "pooch out" as much and sags more like an apron with loose skin/fat. However, when lying down, it flattens out very nicely (like I wish it would standing up) and actually have a ribcage "dip". Can feel my abs more now, if not see them yet.....dang stomach!
The fat weight lost may seem small for working out for 11 months but I have no idea how much muscle has been built up in exchange. Fat loss has been gradual enough where my loose skin is not "hanging/drooping" as bad as on some women I have seen who lost more quickly. Especially on those who have had gastric stapling.
Diet and rethinking how I eat has been changed alot. No longer am I afraid of eating several smaller meals and think I will get fatter that way. Quality of what I eat and abit of calorie counting (up to a point), is not so bad after all. Getting into the routine of lifting three times a week. Keeping some kind of journal is something that has become a habit. A lifestyle that I can keep up from now on.
I am able to fit in my daughter's size 18 jeans without any problems (She is 6' by the way.) The last time I fitted into that size was in 1972. Size 38 Men's fit better because I really do not have broad hips/thick thighs to begin with.....never have. Women's 18s have too much space there for me to look right. Feel like I am wearing Jodhpurs.
At 187 pounds, I feel lighter and like my self image more. I am stronger, more flexible, more alert and quicker on my feet (very helpful with chasing errant goats and little children when babysitting
May sound strange but it has been over 32 years to get to this point. I have tried so many other diets over the years and failed miserably with them for one reason or another.
I have watched the Met-Rx "Strong Woman" contests and have thought: "I could be like them in my own way". Historically, strong women were not always looked down upon. To be from "Good farm stock" was not derided. Although I was always heavy, I was was never soft fat. I rode a 10 speed all over San Diego as my only exercise, before meeting my husband, so kept in good shape that way. One of the things my husband found attractive as his ideal woman was more Rubenesque but firm with a strong build. 1960's "hippie" bone racks was not his ideal. His mother was a short but very strong woman who raised animals and horses.
How much more fat I will lose, dont know. How much more muscle to gain, dont know either......but working on it. Would like to see my stomach flatter (dont we all)
(grins)
Linear Mode
