Lucky K's I'm not a Virgin anymore journal - pics included!

[Lucky K]

So, in spite of my fear of commitment, I finally decided to start a journal(I've never!). I'm keeping the commitment to a minimum - this is only for 6 weeks. I just started a new 6 week work-out program that I got... out of a magazine (gasp) and it has me carrying around... a little notebook (OH dear)at the gym. My husband took my Muscle and Fitness Hers to work with him(and he calls me a dork), and called me later to take this "get to the next level fit quiz". According to the results "there's not much I won't do" (who told them that?) and I was ready for the advanced program. The sentence that hit home was "for you, progression is everything." All of a sudden I saw streaming beams of light and heard little cherubs singing...IT WAS TIME TO TAKE IT TO THE NEXT LEVEL!

Please feel free to comment & critique, but ultimately this is for me!
Check out my Bodyspace to see where I've come from, I'll post pics of where I'm at now. Let's see where I can get in 6 weeks!
5'9" 136 pounds tonight

[Lucky K]

So it's a 6 week program tailored by Carla Sanchez. She's 1 yr older than me and hard, IFBB pro. It changes every 2 weeks (Build, sculpt, & define). It has the first 2 weeks of a full body workout mon, wed, & fri with 2 other days for 30-40 minutes of high intensity cardio and abs. 3 sets each in sraight sets fashion. aim is for 6-8 reps. So basically I'm doing this routine 6 times over the next 2 weeks. ( I tweaked 1 thing) I started this past mon & had 2nd workout tonight.

WEEKS 1 & 2:
Barbell squat w/35# on each side for 3 sets
Barbell bench press w/10 on each side for 1 set & 15 for 2
Romanian deadlift skipped first day
T-bar row w/20 added for 1 and 25 for 2 sets
Stationary lunge (w/ foot up on bench) w/12# dumb bells
Overhead barbell press used 30# curling bar for 2 &40# for 1
Hack Squat (I really don't like this one, so havn't done it in over a year) used 25 # on each side for 1, 45# on each for 1 and 70# for 1
Incline dumbell press w/ 20 pounders for all 3
Dumb bell Sumo squat w/1 60# for all 3
Front pulldown w/ 75 for all 3

First night , Monday January 22, I did 10 minutes on the eliptical for a warm up and on a few exercises, I did some light weight warm-ups. Example of "light weight warm-up" for me is sqat (&benchpress too) for 10 slow reps and maybe 2 quick ones if all feels good in the joints - with just the bar.
I took tuesday off since I did shoulders and lotsa cardio Sat, and yoga and 45 minutes cardio Sunday.
Tonight I did 10 minutes of warm up on a stairmaster, and after the weights, I did 15 minutes on the treadmill in the hypoxic chamber. I just like saying that! FYI- high elevation room, simulates the oxygen levels (and temp) of 9000 feet.

[Lucky K]

So today I did 15 min on stairmaster, 9sets of various swiss ball ab stuff, another 6 sets of ab bench & roman chair (w/straight legs). Then 25 minutes on the elliptical and 15 minutes in the hypoxic room on the treadmill just walking.

Counted my calories for yesterday & I was about 2100 with 185 grams of protein. Eating that much was hard for me, and I can't do it often! I mean empty calories are easy, but nutrionally sound ones with that much protein? Not so easy!

[Hibiscus09]

Good lucky to you, LuckyK!

I look forward to reading you journal and I hope you see results from your plan.

You should be able to eat at least 2,100 calories at your height, I'm 5'4.5" and can eat 2,100 calories and maintain around 125 to 130lbs bodyweight. Are you looking to gain lean mass? You look like you have pretty low bodyfat already.

I love your pretty auburn hair. You also have very nice shoulders, arms and lats.

Keep up the good work!

[kimsquit]

Welcome to the journalling section!


it's good to see another yoga person in here

(behave yourself Jag & JT )

~ Chris

[Lucky K]

Thanks Hibiscus! You are awfully nice! My upper body has never been in this muscular a shape...I'd have to say I've never been in this good of shape in my life. I am hoping to both gain some lean mass while losing a little more fat. My body is hanging on to this stupid "belt " of fat that I want to see gone for summer. I've never seen my abs developed. I've been anorexic looking but with no muscle to see! I am mostly curious to see how this plan works, I might do it once a year to shake things up...if it's worth it. I have been doing (prior to this week) 1-2 muscle groups a day with a 4-5 day split

[Lucky K]

Thanks kimsquit (maybe one of these days I'll figure out your screen name, I keep having this visual of some form of squat...) I love yoga! There's a sign up in my gym that in Feb there's a power yoga class...I'm all kinds of excited over that one!

[jmc53]

Catchy thread title!
Welcome to 0/35 journals section.

[FatherOfThree]

Hey glad to see you started a journal too, I look fwd to reading and watching you keep getting stronger.

I have been pretty active in the hatha side of yoga, it is all the exercise I did for several years, and am going to continue to work it into my BB.

Blessings,
- Fo3

[mom24boys]

Hiyas Lucky, Welcome to journaling. Good luck on your goals

[dartol]

Hi Lucky!

Welcome to the journals! You already look great, I am going to look forward to watching your progress.

Darren

[Lucky K]

JMC53, fo3, mom24boys, & dartol. I honestly appreciate eveyones welcomes!!

[laortiz]

I'm so proud of you, you told me you were going to do it. Good Girl. I can't wait to see you transform into the next Mrs. Olympia......And Hibiscus is right you do have great arms and shoulders. Love the ink. Take Care Lou

[IR45N]

Originally Posted by Lucky K

Thanks Hibiscus! You are awfully nice! My upper body has never been in this muscular a shape...I'd have to say I've never been in this good of shape in my life. I am hoping to both gain some lean mass while losing a little more fat. My body is hanging on to this stupid "belt " of fat that I want to see gone for summer. I've never seen my abs developed. I've been anorexic looking but with no muscle to see! I am mostly curious to see how this plan works, I might do it once a year to shake things up...if it's worth it. I have been doing (prior to this week) 1-2 muscle groups a day with a 4-5 day split

Looking good & glad you're feeling great too. Keep it up & be the role model that shows anorexia isn't the only way to go! Like the ankle tat & shoes !

[kimsquit]

Originally Posted by Lucky K

Thanks kimsquit (maybe one of these days I'll figure out your screen name, I keep having this visual of some form of squat...)

it's the name of a river in Northern British Columbia

[emmie]

I'd been wondering about that, too...

Hi Lucky! - Wanted to wish you, well, LUCK, with your new plan. It's fun - and sometimes a little nerve-wracking - to try something different. I hope you get the results you're looking for. I agree with what others have already said - that you've got a great muscle base already. And you already know that you've got great legs

- Emma

[jaguarr]

Welcome aboard! Looks like you've got a very good base to work from and I like your ink!

jag

[Hank1962]

I love the title!! You should really draw them in. Good luck on the workout.

[Lucky K]

Thanks for your support, lou, emmie, IR45N, jaguarr, and hank1962.
I haven't does this much changing to my w/o for about a year. And adding in things I've never done or just didn't care for has been strange!

As for the title, I laughed so hard I had tears when I typed it! I was hoping I wouldn't offend anyone, but I have a tweaked sense of humor & I gotta be me! I was talking about protein with this guy at the gym tonight that I've only talked to maybe 2x before. Somehow I started talking about things giving me gas and he was going on about himself and then he said " I never thought I'd be talking about farts with you"...oh well!

[Lucky K]

So this is the 3rd time I've (for the most part) done this same routine in 1 week; very odd! I think on Monday, I had in the back of my head not to go too heavy cuz I had to turn around and do it again on wed. Butt I tried not to go light, because I'm only doing this 6 times and I'm supposed to be building...my poor brain...

(first line was mondays numbers, 2nd line is 3rd wo tonight)
bb squat w/35# on each side for 3 sets
w/35# on ea side x1, &40 on ea x2
Bb bench press w/10 on each side for 1 set & 15 for 2
w/10 x1 & 15 x2 - 3rd set on wed & fri I felt weak
Romanian deadlift skipped first day (This is a new one for me)
wed20#x1, 25# x2, & Fri 30x1, 40x2
T-bar row w/20 added for 1 and 25 for 2 sets
w/25 x2, & 30 x1
Stationary lunge (w/ foot up) w/12# dumb bells x3
w/12 x2, & 15 x1
Overhead bb press used 30# curling bar for 2 &40# for 1
40# x3
Hack Squat used 25 # on ea side for 1, 45# on ea for 1 and 70# for 1
(new one, left knee doesn't like this) 70#x1 & 90 x2
Incline db press w/ 20 pounders for all 3
did 20# for all three on wed,(felt kinda weak on chest so skipped it fri)
Db Sumo squat w/1 60# for all 3
did 65# for all 3
Front pulldown w/ 75 for all 3
w/ 70 x1, & 80 x 2 barely...

[Hank1962]

Nice workout! I hope the gas passes . I'm sure it will.

[IR45N]

Originally Posted by Lucky K

All of a sudden I saw streaming beams of light and heard little cherubs singing...IT WAS TIME TO TAKE IT TO THE NEXT LEVEL!

Can I borrow them cherubs & do they know how to spot?
(hey, I figure they won't give too much help) Actually a couple Greek sirens or nymphs would be better.

[emmie]

Friday's workout looked good! How did it feel to increase the weights?

I'm really curious about the hypoxic chanmber! I have to admit when I read it (this was before looking at your profile) I said to myself, "she's GOT to be in California" . Is exercising in there harder?

[Lucky K]

Hank1962, Oh Yeah, it passed, and passed...etc (maybe the turkey chili didn't help...)

IR45N, my cherubs are quite good little spotters and available sat & tuesdays! They are quite well trained since I rarely ask anyone else!

emmie, you guessed I was in CA even though I'm not blond and don't surf? ;>
Yes, the hypoxic room is usually 58 degrees so it's nice after I get hot to do some cardio in there. Its only like an 8'x8'x8' clear room, kinda like being in a fuzzy fishbowl, and has a treadmill and a bike in it. We are only like 2 hours away from both Tahoe and Reno, so it's popular with some marathon runner types. Yes, it is harder in there, but really it's just that you have to do less. I've heard it's 1.5-2 times the workout. I started learning to snowboard(and something tells me I will never be done with the learning part) a few years ago and it helps me jump back up so I can throw myself down the mountain more times!

[Lucky K]

I did yoga for a little bit over an hour, and I realised this new routine in no joke! I was mostly feelin it in my legs. I felt good upping my weights on Fri and was feeling strong until yoga of all things! I just took it easy & didn't do most of the "challenge" thingys she throws at us. Then 23 minutes on the eliptical, 20 minutes of abs (crunches, some swiss ball things I don't know name of) and then 17 minutes on the treadmill in hypoxic room with 7 min of actual jogging.

I'm aiming for 200 grams of protein today, but so far I'm only at 96. So somehow I gotta eat another 100 in the next 4-5 hours...we'll see...maybe another 70...

My lower back and quads are the most sore, maybe tight is a better description. Tommorrow I'll probably get to the gym in late afternoon. Guys, this next part might be TMI, I warned you. So I read somewhere that (obviously I'm talking about girls) the week prior to your period is when you have the most testosterone in your body, hence the strongest. That's me next week, so I'm hoping to use it to my advantage! I'm trying to ride that fence between getting the most out of my workout and hurting myself! Obviously I don't want to fall off this fence! And I do have to work, but thankfully I have no kids to run after! (although I have been lax in my auntie duties and need to remedy that soon)

I am a chronic weigher. I weigh myself almost every time I go into the gym. I was trying to gain 5 pounds last year and felt like if I dropped a little bit I wasn't going in the right direction. I did finally put on what I wanted (took me most part of 4 months to do it) and this last month I've been wanting to lose fat without losing poundage. Although I don't have an acurate bf% to even know where I'm at, so I'm using pics and clothes as measuring sticks. I like telling people that even though I'm a 135 lbs I wear a size 4/5. It must be some hangup from my high school years when I used to hear "wow, your lucky your so skinny". Not luck, starvation, duh! I could occasionally eat huge quantities, and then back to banana chips. When I finally went to the dietician to figure out how to not fly an airplane thru the gap between my thighs when my feet were touching, it still took me 6 weeks to gain 4 pounds. I remember wishing I weighed 125 pounds. I think maybe I was hoping to grow boobs, nope! Had to wait till I was 32 and bought 'em! Who said $ can't buy happiness?

[thruxton]

Originally Posted by jmc53

Catchy thread title!
Welcome to 0/35 journals section.

that's what i was thinking. that and "what took you so long" =)

it's good to shake it up! good luck (me too trying to find some abs)

[Hank1962]

Hope you are using protein powder of some kind. It's tough to get 200 grams of protein in food alone.

Never tried snowboarding but it looks fun. I have skied a few times but spend more time on the ground then anywhere else.

[kimsquit]

good morning LK,

currently, I consume over 440g of protein a day and of that, only 69g come from protein supplements (shakes). the rest is all real food.

but if your body isn't used to protein, then my advice is to ease into it, bumping it up slowly by 10-20g per week rather than a giant increase. this should limit the lower GI cramping, constipation & gas that can come from big protein increases.

~ Chris

[emmie]

Originally Posted by Lucky K

So I read somewhere that (obviously I'm talking about girls) the week prior to your period is when you have the most testosterone in your body, hence the strongest. That's me next week, so I'm hoping to use it to my advantage!

Hmmmm, you'll have to let us know if you notice any difference. I can't say I ever have, although I'm on the pill, so everything is chemically manipulated and who knows what happens to the testosterone level. I just know that some days I feel much stronger than others, and for me it's a reflection of my frame of mind. If I feel strong, I AM strong. And, of course, being well-fueled always helps!

Good luck with hitting the 200 gram protein mark!

[Lucky K]

Hi Thruxton- good job with your gains! I know those muscles are in there, I just wanna SEE 'em!

Hello Hank ( just had a visual of mr. hankie from south park, I'm sure there's no relation!)-Thank whatever higher power you believe in for protein powders! I used to never eat meat cuz it grossed me out, over the last 10 years I have developed an appreciation for a good cut of meat, but still have a hard time with it sometimes! An I skied 1 time, too many things to trip myself with! I have taken 3 beginner classes and am just now started to "get" the turning thing down! (I am determined!)

kimsquit, you must either be married to a butcher or pull alot of fish out of that river of yours! That is one hell of alot of real protein! I'm actually good with (when I try) 150-180 grams and 20-60 of it's from powders/bars. The "gassy" conversation was about to much artificial sweeteners having an "effect" on me ;0. So, I have to watch out for some of the powders that are sweetened with it. Although, when I first started with ppowders, I spent alot of time on the back patio by myself!!

emmie, so far this past week I haven't been able to get over 186 grams. I have to aim for more, or I get complacent with having met my goal! And ditto on the chemical manipulation, YEAH for modern science! The only reason I even gave that article any credit, was because when I read it I was on the sugar pills. The week prior, I had been feeling strong and broke thru a few plateaus. So for the following months, I kinda paid attention to my strength during that week. It seemed it was true every 2nd or 3rd month, probably thanks to the prescription. So- all this past week I have been telling myself how strong I am, which is easy to believe when compared with all of the new years resolutionists in the gym right now! (mentally patting myself, and any others, who have stayed regular in the gym all year long!)