(Insert cool title here)

[cyanotikat]

Background:
Stepped on the scale last year and it read 199.9 and I said eff this I need to do something.
I have always been overweight for as long as I can remember... My mother recently mailed me all my earlier years of medical records and every single visit the doctor wrote OBESE in huge underlined letters. Thyroid issues, bad choices in men/women led to drinking/drugs, bla bla.. I can try to come up with excuses but none of them are valid. This is my fault.

Fortunately, I can undo everything right now and step up to a new healthier lifestyle.

Currently I do a 3 day split of weight training(which I am very new to, so any suggestions would be more than welcome), with squats every session and 3 days training for an upcoming 5k run(Sept. 15). I also try to get to a power yoga class at least 1-2x a week because it helps with my lower back tightness. I feel like I'm doing too many things, but I really have nothing but these forums to guide me.

Edit: My gym has no DL rack, and only 1 bench press. When attempting to DL I tried taking the bar from the bench press and angle it weirdly between equipment, but it didn't work out so well. Equipment blocking the mirrors so I can't see my form or anything. I figure to avoid an injury, I'd skip out on them. Anything similar to replace DL's?? I know they are important

Mon: Bis/Tris/Forearm/Traps/Abs
Squat: 130lbs for 3x5
Bench: 55lbs for 3x8 (No spotter, afraid-ish to go up)
Dumbbell Shrug: 60lbs for 3x15
Hammer Curl: 15lbs for 3x10(alternating, ea)
Bicep Curl: 15lbs for 3x10
Tri Kickback: 12lbs for 3x10
Standing Tri Extens: 20lbs for 3x10
Wrist Curl: 30lbs for 3x10
Crunches x75
20 min HIIT

Tue:
Train for 5k, interval run/power walk for 2-4 miles(depending on how I feel lol)

Wed: Back/Shoulders/Chest/Abs
Squat
Bench
Dumbbell Row: 15lbs for 3x10
Side Lat Raise: 20lbs for 3x10
Dumbbell Shoulder Press: 30lbs for 3x8
Cable Rows: 65lbs for 3x10
Lat Pulldown: 70lbs for 3x10
Chest Press: 50lbs for 3x7
Crunches x75
20 min HIIT

Thurs:
Train for 5k, interval run/power walk for 2-4 miles

Fri: Quads/Calves/Adds/Abds/Abs
Squat
Dumbb Calf Raise: 80lbs for 3x20
Seated Calf: 130lbs for 3x20
Leg Extension: 50lbs for 3x8
Lunges: 12lb for 2x20
Crunches x75
20 min HIIT

Sat:
Train for 5k, interval run/power walk for 2-4 miles

Sun: OFF


Sort of a question if anyone actually reads this..
I've felt a little bit hungrier lately since I started running 3x a week also... Ate 100cal/day avg more than usual.. So at 1650 this week for an average, when for the few weeks before that I was cutting at 1550. Is this normal??

[cyanotikat]

Let me start by saying, catfish tastes like crap. Tossed it in Panko and grilled it. MEHHHH I guess it's supposed to be fried, but yuck. Won't be doing that again... Sticking to salmon!! =)

Anyway, ARM DAY!
Surprisingly bumped weight up in 3 things today -
10lbs in shrugs (70); 5lbs in Bi curls(20x2); and 2lbs(lol) in tri kickbacks!


I donated blood on Saturday and the nurse had to take my blood pressure 3x because the machine kept beeping at her to check my pulse. She kept telling me I, "need to calm down," when I was freaking calm and it was making me angry. 86/58 it was... Which in turn made me think about the fact I've been yawning a lot lately and feeling dizzy when getting up from crouching or being seated for a few mins. Probably going to have to go see a doc(ugh). So then she's got the needle in me and the blood stops flowing because I'm clotting too fast. She couldn't get a full pint from me(this has never happened before and I regularly donate every 2 or so months.) I felt so bad.

Le sigh!
Also, not so excited for weigh-in on Weds for weight loss transformation thread. Damn you TOM, you jerk.

[cyanotikat]

Sprained my knee yesterday. Been using RICE. Slapping a brace on and hoping to hell I can do some squats today.

[marathonmom262]

Hi there! Glad to see someone else recently starting a journal. I saw that you lost 3lbs in one week - way to go!

I run also and honestly I think if you started running more and feel hungrier you should not feel guilty about eating 100 extra calories. I'm thinking your body is saying "Hey! Need some more fuel for this!!"

And take it easy on that knee sprain - switch focus to other body parts and don't aggravate an injury - remembering each part of R-I-C-E is good

Best of luck with your training!

[cyanotikat]

Hi there! Glad to see someone else recently starting a journal. I saw that you lost 3lbs in one week - way to go!

I run also and honestly I think if you started running more and feel hungrier you should not feel guilty about eating 100 extra calories. I'm thinking your body is saying "Hey! Need some more fuel for this!!"

And take it easy on that knee sprain - switch focus to other body parts and don't aggravate an injury - remembering each part of R-I-C-E is good

Best of luck with your training!

Thanks (: & Yay for new journal makers~ I do enjoy running now also.. Never thought I'd say that, ever.

[cyanotikat]

Lost 1 lb this week..
Yay for any sort of gain; and that makes 9lbs total since last month around this date.

Back/shoulders day today... Ended up dropping half the weight on my squats to take it easy until the knee recovers. Also did some light SLDLs. Hoping I'll be able to run tomorrow... The 5k is 4 1/2 weeks away..

Also cheated with an extra handful of dark chocolate chips! Failing!

[cyanotikat]

No run tonight ;\ Tried jogging in place for 30 sec and instant pain in knee. Sigh. Dear knee; please heal.

Still hitting the gym tomorrow morning - Guess I'll be hitting arms instead of legs.

[cyanotikat]

THIS SUCKS
Dislocated knee, have to go see a specialist.
They gave me a shot in my ass, a few bottles of drugs, and a huge brace that extends from mid calf to mid thigh.
When I asked the doc about exercise, he laughed and said NO!

Major setback - BUMMED OUT AS HELL.

[cyanotikat]

Alright. So with no hope of leg day returning for a few weeks I'm switching to a full upper body workout Mon Wed Fri at home.. "full" meaning as much as I can do at home with 2 sets of DB 10&15.

consisting of:
Hammer Curl: 15lbs for 6x10(alternating)
Bicep Curl: 30 for 3x12
Tricep Kickback: 10lbs for 6x10(alternating)
Standing Tri: 15lbs for 3x10
Skullcrushers: 20lbs for 3x10
Wrist Curl: 30lbs for 3x10
DB Row: 15lbs for 6x15(alternating)
Side Lat Raise: 20lbs for 3x10
Shoulder Press: 30lbs for 3x10
Crunches: 2x25

Edit: Macs for Sun/Mon(today)
Sun:
Total Calories: 1323
Protein - 79
Fat - 49
Carbs - 142

Mon:
Total Calories: 1358
Protein - 93
Fat - 56
Carbs - 126

In actually typing this out , def need to up my prot intake.. Will work on...

[marathonmom262]

Oh man - sorry to read about the knee Good for you for pressing on and working your upper body in the meantime. Honestly I may have very well sat on the couch and milked it for some sympathy for a while haha - you're a rockstar for jumping right into your upper body routine!

[cyanotikat]

Knee is ... re-located(?) un-dislocated(?) Back where it's supposed to be! Doc says we recommend physical therapy bla bla and I declined , then carried my ass to the gym to start it myself 3.5 weeks until 5k. I WILL be going whether I have to run/walk or just plain walk. My stubborn ass is going dammit!

Todays workout (not much leg still, going to wait for next week to beat them up)
Squat: 100lbs for 3x5 (light weight due to knee)
Bench: 55lbs for 3x8
Hammer Curls: 15lbs for 2x10 / 20lbs for 4x8
Bi Curls: 20lbs for 3x10
Tricep kickback: 10lbs for 3x20
Skullcrushers: 24lbs for 3x10
Standing Tri: 25lbs for 3x10
Shrugs: 70lbs for 3x12
Wrist Curl: 30lbs for 3x10
Crunches: 2x35
HIIT: L6 10min

[cyanotikat]

Food:
Tue: 1338cal / 126g carb / 87g prot / 59g fat
Wed: 1410cal / 147g carb / 75g prot / 62g fat
Thur: 1304 cal / 124g carb / 88g prot / 42g fat

I need to go grocery shopping for some damn protein items. /lazy

Joined Gold's Gym due to my current gym not meeting my lifting needs. Have a consultation with a trainer/powerlifter tomorrow morning there. Going to use him to check my form out and make sure I'm doing everything right.

[cyanotikat]

Snuck in a workout this morning with the boyfriend. Wasn't really structured at all.. Lol

Squat: 65lbs x5 85lbs for 2x5
Bench: 85lbs for 2x6 1x5(fail) 1x4(fail)
DB Row: 20lbs for 4x10
DB Lat raise: 20lbs for 2x10
DB Shoulder Press: 30lbs for x10 x9 x8
Lat Pulldown: 60lbs for 3x8

[cyanotikat]

Revamped workout into 4 day split with the boyfriend.

Monday - Arms/Abs
Bench 5x5
BB Curls 3x10
Hammer Curls 3x10(ea)
Concentration Curls 3x10
Skullcrushers 3x10
DB Tri Kickback 3x10(ea)
Tri Pulldown 3x10
BB Wrist Curls 3x10
Flat Bench Flyes 3x10
Crunches
10 min HIIT

Wednesday - Back
Deadlift 4x5
Partial Deads 5x5
Lat Pulldown 3x10
Cable Rows 3x10
DB Rows 3x10(ea)
Stiff Arm Pulldown 3x10
Crunches
10 min HIIT

Friday - Shoulders
Military Press 5x5
DB Shoulder Press 3x10
Shrugs 3x15
Lat Raise 3x10
Delt Raise 3x10
Crunches
10 min HIIT

Saturday - Legs
Squats 5x5
Standing Calf Raises 3x15
Seated Calf 3x15
Hammy Curls 3x10(ea)
Leg Extension 3x10
Lunge w/twist (4x12)
Crunches

-------------------------------------------------
Today's workout weights:
Bench 85lbs for 4x5
BB Curls 30lbs for 3x10
Hammer Curls 15lbs for 3x10(ea)
Concentration Curls 15lbs for 3x10
Skullcrushers 30lbs for 3x10
DB Tri Kickback 10lbs for 3x10(ea)
Tri Pulldown 40lbs for 2x15
BB Wrist Curls 30lbs for 3x10
Flat Bench Flyes 30lbs for 1x10 40lbs for 2x10
Crunches x30
10 min HIIT

[cyanotikat]

Insane good shoulder workout today.
We got a sample packet of Cellucor c4 extreme pre-workout (watermelon.. it tastes like a jolly rancher, sour-ish; had to chug it to get it over with!) powder with our BB order of some Carnivor(chocolate), so we downed that today. I feel like I definitely was able to pump out a few extra sets due to this mix.. Might invest in a different flavour of it in the future!

Going back a couple of days first, as I never posted my back workout this past Weds:
Deadlift: 65lbs for 1x5 warmup, 95lbs for 3x5
Lat Pulldown: 50lbs for 2x10, 60lbs for 1x10
Cable Rows: 50lbs for 2x10, 60lbs for 1x6
1arm DB Rows: 15lbs for 3x10, 3x10 (each side)
Bent over Rows: 40lbs x10 (low back felt funky, didn't continue sets)
Stiff Arm Pulldown: 40lbs for 1x10, 2x9
Crunches
10 min HIIT

--------------------
Now for today's shoulder workout:
Military Press: 45lbs for 1x10 warmup, 55lbs for 2x5, 1x3(fail)
DB Front Lat Raise: 2x10lbs for 2x10, 2x15lbs for 1x10
DB Side Lat Raise: 2x10lbs for 3x10
DB Shoulder Rows: 2x10lbs for 3x10
BB Shrugs: 95lbs for 4x10
BB Shrug Rows: 65lbs for 3x5
Rear Delt Flies: 40lbs for 4x10(burnout)
Crunches
10 min HIIT


Quick breakfast today: Whole Wheat Eggo Waffles + Almond butter + Cinnamon = sex in your mouth.

Looking forward to leg day tomorrow!!! I <3 squats!!!!!!

Edit: Did a calculation just now; 15.7" lost since mid-June. Holy crap! Yayy

[cyanotikat]

I have taken a nap after 3 out of 4 workouts this week. Am I doing it right? Lol

Today was legs!!!! (FAVE!) Haven't worked legs in 3 weeks due to knee injury. Now all is GOOD!

BB Squat: 65lbs for 2x5, 75lbs for 2x5
Standing Calf Raise: 100lbs for 3x10
1 leg Hammy Curls: 15lbs(LOL) for 3x5, 3x5 (ea. leg to fail - force rep)
Leg Extension: 50lbs for 1x10 2x8(to fail)
Seated Calf Raise: 90lbs for 3x12
Lunges: 20lbs for 2x20 (burnout)

Waffles for breakfast again due to femme misc posting pictures of them

[cyanotikat]

Yesterday was arms. Felt weak due to oncoming TOM. Had to force rep way more than normal..

Bench: 65lbs for 5x5
Straight Bar Curls: 40lbs for 3x10
Hammer Curls: 15lbs for 3x10, 3x10 (ea side)
Conc Curls: 15lbs for 3x10, 3x10 (ea side, 4x force rep ;\)
Skullcrushers: 30lbs for 3x10
Tri Kickback: 10lbs for 3x10, 3x10 (ea side)
Wrist Curls: 30lbs for 1x15, 1x12, 1x10
Flat Bench Flies: 40lbs for 1x7, 30lbs for 2x10
Tricep Pulldown: 30lbs for 1x10, 1x9, 1x7 (burnout)
Knee ups(?): 3x10
10 min HIIT (best mile ever 8:18, lol)

Macros for today: 1460cal / 102g carb / 47g fat / 151g prot

Back day tomorrow... Hopefully I won't feel so damn weak.
Hoping for the PWO (Cellucor C4 Extreme) to come in the mail soon!

Edit: 34lbs down total so far... 40 to go...

[sweetsunny21]

I LOVE your determination about doing the 5K! I've been wanting to do one for a long time but just never get the confidence to do it. Keep up the good work lady!

[cyanotikat]

I LOVE your determination about doing the 5K! I've been wanting to do one for a long time but just never get the confidence to do it. Keep up the good work lady!

Lol, thank you This will be my first one! You can do it too!!


----
Today's back workout:
Deadlift: 95lbs for 1x5, 105lbs for 2x5 1x3(fail)
Lat Pulldown: 50lbs for 3x10
Cable Rows: 50lbs for 3x10
DB Rows: 15lbs for 3x10, 3x10 (ea side)
Stiff Arm Pulldown: 20lbs for 3x10, 25lbs for 1x7(burnout to fail)
10 min HIIT

Feeling super weak today and on Monday as well. Hoping this PWO arriving today via mail will get me through TOM these next few workouts. Although a 10lb gain in my (pitiful) Deadlifts was nice, my back is feeling like a trainwreck.. Time to eat breakfast and plan the rest of the food for today.

[sweetsunny21]

I was also looking at your weight loss progress, way to go. It may feel like it is coming off slowly but you've lost 10lbs in a month! You will destroy your goal of 160 by November 1st and then some!

[cyanotikat]

I was also looking at your weight loss progress, way to go. It may feel like it is coming off slowly but you've lost 10lbs in a month! You will destroy your goal of 160 by November 1st and then some!

I hope so >.< Didn't want to set my goal too far out of reach so I would be super happy with anything under that amount and give myself a huge cheat meal at the end!

[lesliev523]

Yesterday was arms. Felt weak due to oncoming TOM. Had to force rep way more than normal..

Bench: 65lbs for 5x5
Straight Bar Curls: 40lbs for 3x10
Hammer Curls: 15lbs for 3x10, 3x10 (ea side)
Conc Curls: 15lbs for 3x10, 3x10 (ea side, 4x force rep ;\)
Skullcrushers: 30lbs for 3x10
Tri Kickback: 10lbs for 3x10, 3x10 (ea side)
Wrist Curls: 30lbs for 1x15, 1x12, 1x10
Flat Bench Flies: 40lbs for 1x7, 30lbs for 2x10
Tricep Pulldown: 30lbs for 1x10, 1x9, 1x7 (burnout)
Knee ups(?): 3x10
10 min HIIT (best mile ever 8:18, lol)

Macros for today: 1460cal / 102g carb / 47g fat / 151g prot

Back day tomorrow... Hopefully I won't feel so damn weak.
Hoping for the PWO (Cellucor C4 Extreme) to come in the mail soon!

Edit: 34lbs down total so far... 40 to go...

Great workout! I am new to starting a journal, too....

Glad you got through the workout out despite TOM!

[Redfizz]

This is a drive-by Howdy!

I love your non-title.

[cyanotikat]

Great workout! I am new to starting a journal, too....

Nice I'll check it out! Best of luck to ya with your goals!

This is a drive-by Howdy!

I love your non-title.

Drive by acknowledged! Hello to you :P

[cyanotikat]

Wide awake at 3am this morning = Me downing a PWO and headed to the gym with the boyfriend.

Shoulders today:
Military Press: 55lbs for 2x3, 1x5, 45lbs for 1x5
Upright Row: 40lbs for 4x10
BB Shrugs: 50lbs for 2x10, 70lbs for 2x10, 90lbs for 1x10
Bent Shoulder Rows: 50lbs for 3x5, 60lbs for 1x5
OH DB Press: 30lbs for 1x10, 1x8, 40lbs for 1x4
Shrug Rows: 65lbs for 1x5, 75lbs for 3x5
Rear Delt Flies: 45lbs for 1x10, 1x6, 40lbs for 1x8 1x7
10 min HIIT

We will probably be headed back this afternoon for a light arm day & to work on abs.

[cyanotikat]

Ended up doing a full arm / ab workout this afternoon:

Flat Bench: 65lbs for 2x5, 1x3, 75lbs for 1x2(fail)
Incline Bench: 65lbs for 3x3
Straight Bar Curls: 30lbs for 3x10, 40lbs for 1x10
Hammer Curls: 15lbs for 3x10, 3x10 (ea side)
Skullcrushers: 30lbs for 3x10
Concentration Curls: 15lbs for 3x10, 3x10 (ea side)
Wrist Curls: 30lbs for 2x17, 1x15(fail)
Knee ups(?): 4x10
Obliques: 30lbs for 2x15, 2x15 (ea side)
Crunch Machine: 10lbs for 3x10
Hyperextensions: 1x10, 2x20

Leg day tomorrow night, then off on Sunday... Also haven't run at all yet, but have the 5k this coming Saturday(not tomorrow).

[cyanotikat]

Legs today. Many gains were made!! Saw some people with bb.com shirts on, didn't say anything to them though :P

BB Squats: 65lbs for 1x5, 75lbs for 1x5, 95lbs for 2x5
Standing Calf Raise: 100lbs for 1x12, 120lbs for 2x12
1 Leg Hammy Curls: 15lbs for 4x6, 4x6 (ea side)
Leg Extensions: 50lbs for 1x10, 55lbs for 2x10
Seated Calf Raise: 90lbs for 2x12, 1x15, 135lbs for 1x10
Lunges: 20lbs for 2x20
Hyperextensions: 10lbs for 2x15

[cyanotikat]

Arms this morning. Weaker than usual due to TOM.

Flat Bench: 65lbs for 4x5, 1x4
Incline Bench: 45lbs for 1x6
Str8 Bar Curls: 30lbs for 1x10, 40lbs for 3x5
Hammer Curls: 15lbs for 3x10, 3x10 (ea side)
Conc Curls: 15lbs for 3x10, 3x10 (ea side)
Skullcrushers: 30lbs for 4x10
Tri Pulldown: 30lbs for 2x7, 1x10
Str8 Bar Wrist Curls: 30lbs for 3x15
10 min HIIT

Rushed workout, wanted to see what I could do before work.

[sweetsunny21]

TOM sucks but it looks like you still got a great workout in

[cyanotikat]

Snuck in a leg workout today. Didn't feel like having an off day. Had to blow off some steam.

Squat: 45lbs for 1x5, 65lbs for 1x5, 95lbs for 3x5
Standing Calf Raise: 120lbs for 4x12
1 Leg Hammy Curls: 15lbs for 2x6, 2x6, 20lbs for 1x5, 1x5
Seated Calf Raise: 115lbs for 4x12
Leg Extensions: 55lbs for 2x10, 60lbs for 1x10
Lunges: 20lbs for 3x20 (burnout)
Crunches: 10lbs for 3x15
Obliques: 30lbs for 2x12, 2x12
Knee Raise: 3x12