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  1. #31
    Amazon in Training missladyj's Avatar
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    Workout - Monday (yesterday)
    ~~~~~~

    Wall Pushups 3 x 50

    Knee Tucks 3 x 25


    Comments
    ~~~~~~~~

    Moving to the next progression in pushups next Monday .
    No ego. No Pain.

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  2. #32
    Amazon in Training missladyj's Avatar
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    Thanksgiving seriously derailed my diet. Was not planning on doing anything special and the day was going to be business as usual...but I had some family decide to come at the last minute and cook for me, so ended up 'treating' myself and turning Thanksgiving into a week long binge.

    I was going to get back on track on Monday, but things didn't work out that way lol. I already see this in danger of developing into a pattern, so I've reassessed my goals, diet, and workout with a plan to start fresh tomorrow. I know Saturday is kind of an odd day to begin on, but I don't want to go another day of bingeing. My supplements / vitamins are all here as of today, so there is no reason why I can not start tomorrow.

    Diet - 1400 Calories, 35g Carbs, 140g protein, 78g fat

    Goals (by Feb 1st) - Lose 30 lbs; Perform 25 consecutive pushups w/ proper form; 1 proper pullup

    Workout -

    Monday: Push ups / leg raises; 10 min warm up of kettle bell halos and wall squats, 5 min of alternating sets of Turkish Get Ups
    Tuesday: OFF
    Wednesday:Pullups / Squats; 10 min warm up of kettle bell halos and wall squats, 10 min high rep sets of kettle bell swings w/ light jogging between sets
    Thursday: OFF
    Friday: Handstand Pushups / Bridges; 10 min warm up of kettle bell halos and wall squats, 5 min of alternating sets of Turkish Get Ups
    Saturday OFF
    Sunday: 10 min warm up of kettle bell halos and wall squats, 10 min high rep sets of kettle bell swings w/ jogging

    Supplements / vitamins:

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  3. #33
    Amazon in Training missladyj's Avatar
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    Plugged my diet into a 'keto' calculator and ending up adjusting to make sure I'm getting enough protein to preserve lbm and fat during first few weeks of low carb to be at healthy levels (have to eat more). New daily goal, Calories: 1531 ; Carbs: 57 ; Fat: 77; Protein: 153 (numbers are funny because my fitness pal makes you adjust by percentage increments).

    Workout - Saturday - yesterday
    ~~~~~~

    Rest

    GTG Pushups: 20

    Comments
    ~~~~~~~~

    Started Hydroxycut and creatine. Felt lots of energy from only a quarter dosing of Hydroxycut. Can see why they recommend a 7 day transition to the full dosing...hands were shaking just a little if I held them out in front of me. Had more explosion in my pushups and reps were easier.
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  4. #34
    Amazon in Training missladyj's Avatar
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    Workout - Sunday - Today
    ~~~~~~

    10 minute warm up (chinese wall sqauts, halo, pump stretching)

    Kettle bell swings, as many high rep sets as possible in 10 minutes. Did 110 reps w/ a 25lb kettle bell.

    GTG Pushups: 20

    Comments
    ~~~~~~~~

    Was exhausted after that simple workout. Am supposed to jog in between sets as 'passive resting' but ended up pacing around struggling to take deep breaths and control my breathing. Felt the weakness in my ankles and knees. They didn't hurt, but I could feel them wanting to give easier. Time to get those bad boys back in shape.
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  5. #35
    Amazon in Training missladyj's Avatar
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    Workout - Monday - Today
    ~~~~~~

    Kneeling Pushup: 3 x 12

    Knee Tucks: 3 x 15

    GTG Pushups: 0

    5 min warm up (wall squats, halos), 5 min alternating sides Turkish get ups


    Comments
    ~~~~~~~~

    Didn't do GTG pushups today since I did pushups as a workout. I felt pretty weak...combination of being sore from yesterday's kettle bell workout and a low calorie / carb day. Appetite is really low, but not too worried about it since I go over calories sometimes. Feels good to add the kettle bell to workouts. Feel like it was the extra volume I needed. Though my glutes, guads, hammies, inner thighs, and abs are sore...am kind of enjoying it . Definitely know I'm working something out. Tomorrow's rest day will be welcomed, and will use it to make up calories.

    Took some pics of the toning starting to show in my legs:





    Last edited by missladyj; 12-03-2012 at 07:35 PM.
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  6. #36
    Amazon in Training missladyj's Avatar
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    Workout - Wednesday - Today
    ~~~~~~

    REST

    Comments
    ~~~~~~~~

    Was supposed to workout today but had to take an extra day of rest...body is sore! Might do the workout tomorrow, depending on how I feel.
    No ego. No Pain.

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  7. #37
    Registered User redcaesar's Avatar
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    Keep up the good work!
    LBS - BF Date Comment
    185.2- 23.8% 02/01/2012<started cardio/ate better
    175.4- 19.9% 04/04/2012<added weights 2/w
    168.6- 18.6% 09/04/2012<added extra day. Now 3/w weights
    166.6- 18.5% 10/02/2012<started IF w/Cal deficit and BCAA's+FastedTrain
    165.4- 18.0% 10/09/2012<started All pro - Simple Beginner's
    159.2- 16.4% 11/01/2012<dexa scan at 18.3%
    140.4- 12.9% 02/21/2013
    137.5- 9.9% 03/01/2013 <dexa scan at 6.7%!
    155- 12.0% 07/07/2013<slowbulk/recomp/maint?
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  8. #38
    dreamer of dreams SweetDdee's Avatar
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    Originally Posted by missladyj View Post
    Was supposed to workout today but had to take an extra day of rest...body is sore! Might do the workout tomorrow, depending on how I feel.
    Don't sweat missing a scheduled workout - listening to your body is the best thing you can do.
    Good luck with keto - I can never cut my carbs that low, the headaches are too much for me! And congrats on the improvement! Every little bit is great motivation to push forward

    Cheers,
    Dee
    Journal: http://forum.bodybuilding.com/showthread.php?t=150026823
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  9. #39
    Amazon in Training missladyj's Avatar
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    Originally Posted by redcaesar View Post
    Keep up the good work!
    Originally Posted by SweetDdee View Post
    Don't sweat missing a scheduled workout - listening to your body is the best thing you can do.
    Good luck with keto - I can never cut my carbs that low, the headaches are too much for me! And congrats on the improvement! Every little bit is great motivation to push forward

    Cheers,
    Dee

    The support is much appreciated!
    No ego. No Pain.

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  10. #40
    Amazon in Training missladyj's Avatar
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    Workout - Thursday - Yesterday
    ~~~~~~

    Vertical Pullups - 1 x 50

    Jack Knife Squats - 2 x 25


    Comments
    ~~~~~~~~

    Decided to partially makeup for Wednesday's missed workout after all. Was a bit sore still, particularly in the lower body. Was going to take another rest day, but figured I would do at least a little something. Hard to rest too much on Hydroxycut lol. Sometimes I'm boiling over with energy.
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  11. #41
    Amazon in Training missladyj's Avatar
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    Workout - Friday - Today
    ~~~~~~

    Crow Stand - 1 x 10 seconds

    Straight Bridges - 3 x 20

    5 mins Turkish get ups, as many sets of alternating sides as possible.


    Comments
    ~~~~~~~~

    Moved from wall handstand to crow stand progression. For those who don't know, crow stand is like beginning progression to planche...balance on hands while leaning forward and keeping feet off the ground, thighs rested on elbows. Straight bridges are much easier than when I last tried them. Am feeling stronger. Took a pic of my stomach today...is coming along, feel like my abs are just underneath...waiting to break through!


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  12. #42
    Amazon in Training missladyj's Avatar
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    Been reading 'A Guide to Flexible Dieting' over the past two days and it has me really considering changing my diet. I know it might seem I change my mind a lot, but it's because I'm constantly trying to perfect my plan / body. Not to mention...am really beginning to miss rice, bread, and oatmeal. Been also looking at some articles against the paleo / primal / keto diets and am willing to reconsider my stance. Funny thing is that I looked over the calculating macros and calories guide and figured out macros for 1550 calories... would still be eating less than 100g carbs a day because the rest of calories would be going to adequate fat and protein (around 70g and 130g respectively). Not sure what I'm going to do yet, but might be looking to put some carbs back into my life soon.
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  13. #43
    Merry Christmas, Bob. cnh57811's Avatar
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    I support this idea. It will make this 'diet' much more sustainable and will Make it feel less like a diet. Eat what you want as long as its in moderation is all this calorie counting thing is all about.
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  14. #44
    Amazon in Training missladyj's Avatar
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    Originally Posted by cnh57811 View Post
    I support this idea. It will make this 'diet' much more sustainable and will Make it feel less like a diet. Eat what you want as long as its in moderation is all this calorie counting thing is all about.
    Think you're definitely right about that...seems like the low carb / no grains diet has reached it's peak of benefit for me. The temptation to 'cheat' is at an all time high.
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  15. #45
    Amazon in Training missladyj's Avatar
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    Workout - Saturday - Today
    ~~~~~~

    REST

    **GTG Pushups - 50
    *Situps - 50


    Comments
    ~~~~~~~~

    Ended up fasting today. Was not very hungry at all so decided to take advantage. It works out because I tend to slip up here and there...maybe can use one fast day a week to my advantage on Hydroxycut. Felt like I had a lot of energy despite not eating. Did 50 proper form pushups for GTG training. That is the highest amount of pushups I've ever done in one day. I know it probably does not seem like a lot, but could barely do 1 pushup before dieting / exercising. Am excited to see gains out of body weight training, never would have thought! Am believing more and more that a gym isn't necessary to be fit and strong.

    Going to start increasing volume of everything I'm doing from here on out. Ready to get even stronger.




    Last edited by missladyj; 12-08-2012 at 06:39 PM.
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  16. #46
    Amazon in Training missladyj's Avatar
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    Finally took some full body progress pics. Was avoiding it especially because of Thanksgiving lol...but not so bad after all.


    Before pics are from almost 3 months ago....










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  17. #47
    Amazon in Training missladyj's Avatar
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    Workout - Monday - Today
    ~~~~~~

    Kneeling Pushups - 3 x 20

    Knee Tucks - 1 x 20

    5 mins of Turkish get ups, alternating sides for as many sets possible.


    Comments
    ~~~~~~~~

    Am sore today from doing so many pushups lately. Even my abs are hurting, so slacked on the knee tucks a bit. It's tempting to skip kneeling pushups and go to regular pushups, but am going to stick with the program. GTG is going well. I might start recording how many pushups I do a week and strive to always beat that number the next week. Did 25 yesterday but didn't feel like making a whole entry for that since it was just a rest day.
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  18. #48
    Amazon in Training missladyj's Avatar
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    Workout - Tuesday - Yesterday
    ~~~~~~

    REST


    Comments
    ~~~~~~~~

    Had to take a real day of rest where I did absolutely nothing but recover. It's hard to hold myself back when I am used to doing so much volume from before I had my twins. Was pretty sore, and one of my lats was twitching throughout the day. Never had that happen before lol...felt kind of strange, borderline uncomfortable. I am good today though, so going to get right back into it .
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  19. #49
    Amazon in Training missladyj's Avatar
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    Workout - Wednesday - Today
    ~~~~~~

    Jack - Knife Pullups: 3 x 6

    Jack - Knife Squats: 2 x 40

    10 min kettle bell swing, as many reps as possible: 160


    Comments
    ~~~~~~~~

    O.M.G...kettle bell had me winded as chit! I think anyone who says it isn't an intense workout simply hasn't tried it before. I was supposed to 'actively rest' between sets, but legs felt like jelly. Literally could not pick them up to jog in place lol. I'm sure the squats had a lot to do with that too...but still found myself gasping for air between sets anyway. It took a lot to get myself to move from rest to set. I am glad that I increased my reps by 50 this time. Took me a good amount of time to cool down after workout was done...heart was beating like crazy. Good to know I'll be getting some cardio out of the swings too. I hate cardio because it's usually extremely boring, but I can get w/ the kettle bell.
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  20. #50
    Amazon in Training missladyj's Avatar
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    Workout - Thursday - Today
    ~~~~~~

    REST

    GTG Pushups: 40

    Situps: 75




    Comments
    ~~~~~~~~

    Anterior muscles under my arm pits were still sore today from increasing volume of pushups. Wasn't too bad though since I still managed to get in 40 reps. Felt kind of bored so knocked out some situps too. Also did the first progression of planche holds a few times...pretty much until my wrists and forearms were too tired to take anymore. Am surprised by how long I held a few of them, should have timed myself.
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  21. #51
    Amazon in Training missladyj's Avatar
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    Workout - Friday - Yesterday
    ~~~~~~

    REST


    Comments
    ~~~~~~~~

    Abs and anterior muscles were sore so took a full rest.
    Last edited by missladyj; 12-16-2012 at 07:23 AM.
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  22. #52
    Amazon in Training missladyj's Avatar
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    Workout - Saturday - Yesterday
    ~~~~~~

    REST


    Comments
    ~~~~~~~~

    Still sore so allowed myself one more day of rest.
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  23. #53
    Amazon in Training missladyj's Avatar
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    It's been a few days since I posted. Been doing lots of reading and taking a good look at my diet and exercise plan. Decided to change things up...going to be cutting a little harder for one so I can see results faster (1400 cal). Might get down to 1200...don't feel like taking forever to get lean . Will of course focus on adequate fat and protein. Carbs are whatever for me right now...I'm good to go with less than 100g, greater than 50g a day. Every once in a while I'll cheat / refeed.

    Also decided to stop doing Convict Conditioning. Spent considerable time reading a manual on bodyweight routines / movement and designed a custom program. Set some clear goals for myself and will be doing multiple full body workouts a week focusing on pushups, handstand pushups, pull ups, back levers, and weighted leg workouts (dumb bells & kettle bells). Will be doing handstands and l-sits as skillwork before workouts, and finish every workout with kettebell swings or Turkish get ups.

    Was supposed to start today, but didn't feel too well after having a few light beers last night. Usually I'd be good to go but the beers filled me up, I forgot to eat, and ended up with a sensitive stomach. Will be working on really restricting myself from beers...only two at a time at the most, and once a week if that. I know someone is probably saying 'yea right' but I have very good self control, it's all about whether I feel like controlling myself or not lol. I do want to get lean and not have any obstacles in my way, so will cut out beer a bit until I've acheived the goal of around 15% body fat.

    Will do my first workout tomorrow. Want to see how day-on-day-off works out for 6 weeks.
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  24. #54
    Amazon in Training missladyj's Avatar
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    Changed plans up a bit because my man and I went ahead and got a gym membership.

    Just got back from going for first time in forever...ended up deciding to go with 2 push, 2 pulls and 2 leg exercises for workouts, 1 bodyweight and 1 barbell exercise each for push and pull, 2 barbell exercises for legs. So am doing Pullups, lat pull down, bench press, pushups, squats and deadlifts every other day. Am aiming for 3 sets of 5-8, hopefully increasing reps / weight every workout or so. Going to try this for 6 weeks and see how it goes.

    Got 85 lbs 3 x 3 for bench press. It might have been 95lbs but not sure how much the bar weighed....wasn't marked at all. Not breaking any records but feel pretty good about it considering I have literally not done the bench press in over 10 years.

    Did 70 lbs on lat pulldown 3 x 5. Kind of sucks that I'm doing 70 for 'strength' when I used to pump out 20 reps of 70 just to maintain, but oh well, not too bad considering how long I haven't lifted.

    Didn't get to legs because one of my sons was acting a fool in the gym daycare. Going to knock out some dumbbell squats and deadlifts with 20lbs dumbbells then call it a night. Will record workouts in a more organized fashion when I actually get to go through them fully -.-.

    Oh, and found 5 lbs of Gold standard whey for only 50 bucks, am happy about that .
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  25. #55
    Amazon in Training missladyj's Avatar
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    Beginning 'Starting Strength' today...am doing it a little bit modified though after reading here http://forum.bodybuilding.com/showthread.php?t=998224. Substituting pendlay rows for power cleans. That thread is very awesome if anyone is interested in the program but does not want to read / buy the entire book. Great cliffs.

    I know I said I was doing above workout but I rather go with a cookie cutter program now, and then add / change things when I know what I'm doing.

    Will be alternating weeks of A, B, A and B, A, B

    A
    3 x 5 Squats
    3 x 5 Bench Press
    1 x 5 Deadlifts
    3 x 20 calf raises
    3 sets of abs

    B
    3 x 5 Squats
    3 x 5 Standing Military Press
    3 x 5 Pendlay Rows
    3 x 20 calf raises
    3 sets of abs

    Am doing GTG pullup eccentrics every time I use the restroom. Once I get used to SS for a few weeks, will add some back extensions, dips, and barbell curls.
    Last edited by missladyj; 12-26-2012 at 06:09 PM.
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  26. #56
    Amazon in Training missladyj's Avatar
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    Felt pretty good about my workout today. Was thoroughly tired, much more so than with body weight exercises. I also feel a 'high' from lifting that I don't get with calisthenics....mood is x1000 right now.


    Squats

    2 x 5 (bar)
    1 x 5 (65lbs)
    1 x 5 (75lbs)

    **Think I was weak here only because I never squatted w/ a barbell before and really need to work on technique.

    Bench Press

    3 x 5 (85 lbs)

    Dead Lifts

    1 x 5 (135lbs)
    1 x 5 (155 lbs)

    *Think I could have done more here as well, but never did dead lifts either so need to work on dat dere technique / form

    Seated Calf Raise

    3 x 15 (90lbs)

    Decline sit ups (highest setting)

    3 x 20

    ^not bad for an overweight 180ish lb female imo

    **Also decided not to cut to 1200 as it would probably be a bad idea when training for strength. Staying around 1800, might increase depending on how I feel about progress.
    Last edited by missladyj; 12-26-2012 at 07:04 PM.
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  27. #57
    Amazon in Training missladyj's Avatar
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    Registered for the 2013 bb.com transformation challenge yesterday. Been waiting forever for a new competition. Don't know what kind of chance I have with winning, but find it motivational nevertheless. Have 83 days remaining in the challenge.

    It's been tough for me to get to the gym the past few days but don't feel too bad about that considering how sore I've been. Was sore today but finally decided to suck it up and throw together a home workout.

    Today was a 'pull' day for upper body, will leave the presses for Monday.

    *30-45 seconds between sets / reps


    Full Squats, 25lb kettle bell: 5 sets of 8

    Pullup Negatives: 5 sets of 1

    Hammer Curls, 20 lb dumb bells: 5 sets of 6 (each side)

    Kettle bell swing (25lbs), as many reps as possible within 10 minutes: 165 reps

    Air Bike: 5 sets of 50

    Situps: 5 sets of 20
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  28. #58
    dreamer of dreams SweetDdee's Avatar
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    Originally Posted by missladyj View Post
    Registered for the 2013 bb.com transformation challenge yesterday. Been waiting forever for a new competition. Don't know what kind of chance I have with winning, but find it motivational nevertheless. Have 83 days remaining in the challenge.

    It's been tough for me to get to the gym the past few days but don't feel too bad about that considering how sore I've been. Was sore today but finally decided to suck it up and throw together a home workout.
    Congrats on the Xform challenge! It's good to have a target date when shooting for a goal. I'll keep an eye out and root for ya!
    Getting through the DOMS is tough - it's just a lot of will power until you're body is use to the challenge of lifting. Glad to hear you're keeping the cal's high; heavy weights need more calories, even in a deficit.

    Keep up the good work. Happy New Year!

    Cheers!
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  29. #59
    Amazon in Training missladyj's Avatar
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    Originally Posted by SweetDdee View Post
    Congrats on the Xform challenge! It's good to have a target date when shooting for a goal. I'll keep an eye out and root for ya!
    Getting through the DOMS is tough - it's just a lot of will power until you're body is use to the challenge of lifting. Glad to hear you're keeping the cal's high; heavy weights need more calories, even in a deficit.

    Keep up the good work. Happy New Year!

    Cheers!
    You're right about the DOMS... think I've been stuck in 'excuse' mode and taking extra rest due to discomfort. Found they actually get better when you warm your muscles up and get some kind of workout in. Going to work on dat dere willpower for sure.

    Thanks for the support girl and Happy New Year to you too
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  30. #60
    deadlifting while fat geek23ka's Avatar
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    in.

    i love starting strength. i've also dabbled in paleo/primal eating and lost my first 40 pounds that way. i'm not carb phobic anymore, but i still think that avoiding most grains is good for me.

    there is a pretty good website that is primal leaning but still incorporates white rice and other starchy veggies that you might like that i recently stumbled upon
    http://thedomesticman.com/
    First Meet Results May 2014 M1 198+ :209/115/303
    Gym PR's 260/140/310

    http://forum.bodybuilding.com/showthread.php?t=161869633 << training journal
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