The Smallest One in the Weights Section: Uncategorizeable's Journal

[Uncategorizable]

I planned on starting this journal maybe a month ago. But, I’m the classic procrastinator. Well, for excuses, I wanted to develop my workout routine and adjust my eating habits to the point where it has become simply natural for me. Now, I feel ready to start posting my mayhem for the public to tag along with me.

First thing’s first, a proper introduction. I’m a 23-year-old woman who looks like a 16-year old girl. I live in Brooklyn, NY. I have a BA in Political Science and Women’s Studies and plan on getting my MA next year, and later a Ph.D. I am currently looking for employment, so in the mean time, I’ve been hitting the gym pretty hard.

I’m 5ft. tall, weighing between 127-130lbs (depending on the day), clothing size ranging between size 4 and 6. I’m unsure of my bodyfat percentage since, as we all know, online bodyfat calculators are completely inaccurate. In September, just for kicks, I made a document detailing two goals that I wanted to achieve by November 15th: to go down to 120lbs and to lose a certain amount of inches. I pretty much achieved the inches goal, but the weight hardly moved (I started at 133lbs). But, of course I know that I lost fat and gained muscle.

My interest in weightlifting started at around 17 when a high school friend and I decided to join our local public gym. Cardio and aerobic classes bored the f**k out of me. So, I went for the weights. However, I didn’t have proper form, I knew few exercises and I didn’t know how to work on the machines. I started college and I stopped going to the gym. Earlier this year, I took out another membership at a public gym. I started going with another friend, but she was more into working out her legs and cardio. I gravitated towards the weights, yet again, and I began to look into routines. It was a slow start; I started doing full body workouts, twice or three times a week. But then, I took a month off before my 3-week trip to the Dominican Republic with my family in July.

I said I was going to workout over there, and see if I could take out an one month-membership at a gym there. They have a Gold’s Gym in the city that my folks are from, and it’s freakin’ HUGE! But, ah, it didn’t work out that way. My nutrition didn’t fare as well either; I ate cake and drank beer almost everyday. But, I have no regrets, the food alone was worth the trip.

So, I came back and starting going again very steady and frequently since August. I go about 4-5 a week, targeting each bodypart about twice or three times a week. In the next few posts, I will list my stats, goals, my difficulties, rants, and my current routine.

- Uncategorizeable (Yeah, there's an "e" between the "z" and "a," the username option only allows 15 letters )

[Uncategorizable]

I love working out, I feel weird if I miss a session. I don’t know what happened, but ever since August, it’s just something that kicked in. A pest at the gym, a well-intended and good-hearted pest, but still a pest nonetheless, has asked me as to why this sudden motivation has taken place. He has tried to guess everything from new love (no, I’ve been with the dude for almost a year now) to new upcoming things (no, everything is pretty much dead on my end). But yes, it’s still weird. I have been going apathetically before I left to the Dominican Republic in July, and now I just have to go or I will feel naked or just plain bad if I don’t go. And it’s nothing obsessive either; I highly appreciate my off-days.

As the title of my journal states, yes, I’m the smallest one in the weights section. There’s another woman at the weights section, but she usually takes her clients to train there. So far, I’ve been getting a good response from the other members at the gym. There have been cases where if a member hasn’t seen me train before, they would try to spot me, assist me with weights or move equipment for me. I don’t like to be spotted or assisted. My whole theory is if I need help with the weight, then I shouldn’t be using it. But sometimes, if I can’t squat down to pick up a 35lb plate because I squatted all the squats out of me, and a person wants to help, then f**k it, why not I guess most people at the gym are surprised that I could manage to do so much in a short amount of time for my small stature.

Besides the people at the gym, only a few people know of my weight training: my dude, all my boys and one female friend. Two of my boys are dedicated lifters themselves; one is a wrestler, the other wants to start training people and one day have a gym of his own. They are all very supportive. I haven’t told my parents because they will freak out, even though I’m surprised as to why they haven’t asked me why the hell I go to the gym for two hours or so.

Here’s a quick rundown of some of my stats.

Body-wise (my starting stats from September 8th are in italics):
Chest: 36 (38)
Natural Waist: 28.25 (31)
Bellybutton Waist: 31.5 (34)
Hips: 37 (38, not much, but that’s because my ass is getting bigger, which I don’t mind at all!)
Thighs: 22 (High thigh), 19.5 (Mid-thigh), 16.5 (Low-thigh)
Calf: 13.5 (the same)
Arms: 10.5 (the same, but losing fat and gaining muscle for sure).

Favorite Bodyparts: Biceps and Calves.
Parts That Need Most Improvement: Ass, Triceps and Abs.

Lifting-stats (for 10 repetitions):
Bench Chest Press: 55lbs
Dumbbell Curl: 15lbs each
Barbell Row: 65lbs
Front Squat: 115lbs (45lbs bar + 70lbs added)
Stiff-Leg Deadlift: 85lbs
Lat Pulldown (Wide-Grip): 67.5
Lat Pulldown (Shoulder-Length Grip): 75
Leg Press: 90lbs

Favorite Machine: Lat Machine
Favorite Exercises: Pulldowns, Deadlifts and Squats

Least Favorite Machine: Military Press Machine
Least Favorite Exercises: Almost all for the shoulders

[lorabeann]

Welcome to the journaling section! Your stats are exactly like mine! And just like you I have procrastinated to start a journal. I'll be following along!

Good luck with your goals- Mine are identical! I might be pushing December for my goal of 120.

I feel like I have just met a friend. haha!
-Laura

[KEA]

Originally Posted by lorabeann

Welcome to the journaling section! Your stats are exactly like mine! And just like you I have procrastinated to start a journal. I'll be following along!

Good luck with your goals- Mine are identical! I might be pushing December for my goal of 120.

I feel like I have just met a friend. haha!
-Laura

Uncategorizable when I read your description of yourself I thought you could be describing me. The other week 2 people on 2 different occasions thought I was 15 .... I just turned 25 .... lol. Laura I am going to check out your journal too. Yeah for little people!!!

[twinnett]

Hi! Welcome to journaling!

[Uncategorizable]

Thank you for the warm welcomes

Yesterday started off fine, food wise. Then, after leaving the gym it went down hill. My dude was in the area for the annual Halloween Parade in the Village. He wanted to see me and I say fine but not in that area, since it's usually total chaos. So, I know I wasn't going to go home anytime soon. I didn't eat any candy; I only cheated when I ate two chocolate chip cookies (totally organic and natural... ). I definitely didn't meet my goals for yesterday.

October 31 (a close estimate):
Total Calories: 1200 (was aiming for 1500)
Protein: 105g (was aiming for 140)
Carbs: 120g (was aiming for 140)
Fat: 30g (aiming for 35-40g)

I worked out my chest, shoulders, triceps, and abs yesterday. I love Ladies' Night at my gym because there's NO ONE on the machines or in the free weights section (ok, maybe one or two females were at the cable machines section, but that's about it). But, tonight will be madness, I can feel it. I hope I can get work done. Tonight's Back/Bi/Quads/Hams (Squatting and Deadlifting, yippee!)

Here's my workout for yesterday.

Chest
Incline Bench Press (Olympic Bar)
45lbs – 10reps, 55lbs -10 reps, 60lbs – 6reps, 55lbs – 8reps

Bench Press (Machine)
37.5lbs – 10reps, 50lbs – 10reps, 50lbs – 8 reps

Flyes (I’m going to stop doing this on the machine, I’m too small for it even on the smallest setting)
40lbs – 10rep, 50lbs – 10reps, 50lbs – 8reps

Pullover (with one Dumbbell)
20lbs– 10 reps x 2 sets, 25lbs – 8 reps

Shoulders
Military Press (Machine, palms facing each other)
37.5lbs – 10reps , 50lbs – 10reps, 50lbs – 8reps

Bradford Press
25lbs (standard bar, regular high clearance) – 10 reps x 2 sets
25lbs advanced move (clearance just over the head, further isolating the
shoulders) – 10reps, 1 set

Upright Row (with Dumbbells)
15lbs each DB -10reps x 2 sets
20lbs each DB, 8reps

Triceps
Barbell Overhead Tricep Extension
16lbs (E-Z bar) - 10reps
22lbs (Tricep bar) - 10reps
25lbs (Standard bar) - 8reps

Kickbacks
10lbs - 10 reps
15lbs – 10 reps x 2 sets

Rope Pushdown (Cable)
50lbs - 10reps, 60lbs - 10reps, 70lbs - 8 reps

Abs
Queen’s Chair (Knee Raises on Parallel Bars) - 10reps x 3 sets
Side Knee Raises - 10reps each side x 2 sets
Cable Crunches (80-100lbs of resistance), 15reps x 4 sets
Hanging Leg Raises, 8reps x 3 sets

Cardio
12 minutes HIIT on treadmill, low HR 135 – high HR 175
About two hours of unplanned walking around the East Village

[Gibson Girl]

Welcome to Journal! You will love it here.

[Uncategorizable]

I splurged on myself yesterday and bought some “gourmet protein powder,” because it sure was f**kin’ pricey! I bought a tube of Syntrax Nectar Protein Powder in “Fuzzy Navel.” It comes with 21 packets. I thought it would be good to take to the gym and consume after I done. It’s definitely not very appetizing to drink something that taste like warm milk after I done working out. So, it’s a nice change. The flavor is very good, but nothing to rave about. Yet, considering that it’s whey, holy crap! It’s like freakin’ juice! No lingering whey sensation, no malty texture, no chemical flavor. Just plain juice. Now if they could only make a passionfruit version, my passionfruit juice withdrawal symptoms will go away Here are the stats: 90 calories, 0 carbs, 0 fat, <5 cholesterol, 23g protein, no aspartame.

My food intake was better yesterday:
Calories: 1485
Protein: 135
Carbs: 165 (a little more than I planned for, but it’s ok)
Fat: 40

Back
Lat Pulldown (Wide-Grip)
62.5lbs – 10r, 67.5lbs – 10r, 75lbs – 6r

Lat Pulldown (Shoulder-Length Grip)
62.5lbs – 10r, 67.5lbs – 10r, 75lbs – 8r

One Arm Dumbbell Row
20lbs - 10reps x 2 sets
25lbs - 8 reps

Sitted Cable Row
60lbs – 10r, 70lbs – 10r, 80lbs - 6r

Bent Barbell Row (yesterday was bad)
45lbs – 10r, 55lbs – 8r, 55lbs – 8r

Lower Back/Legs Blend (as I like to call it)
Good Mornings (just started doing these)
25lbs (Bar) – 10 reps x 3 sets

Stiffed-Leg Deadlifts
55lbs – 10r, 65lbs – 10r, 75lbs – 10r, 75lbs – 8r, 85lbs – 10r (definitely ready to go heavier)

Standard Squats
I concentrated on form yesterday, so I was steady at 95lbs.
95lbs, 10reps x 4 sets


Biceps
The 12lbs dumbbells are missing in action and 10lbs do nothing for me. Next time I will have to use the 25lbs bar to warm up.

Dumbbell Curls
15lbs - 8 reps x 4 sets

Concentration Curls – (This was hard today)
15lbs – 8 reps x 2 sets
15lbs - 5 reps

Cable Curls
50lbs -10r, 60lbs – 10r, 60lbs - 8r, 70lbs – 5r

Cardio
More unplanned walking (about 1.5 hours).

Today is my off day.

[yogini]

Heya there!
nothing wrong with being small!!! like Kea said: yay for small people!!!!

holy molly, that's some killer workout! great job! Keep up the great work!

[Uncategorizable]

Thanks Yogini!

November 4
I took a two-day break, instead of one, due to some inflammation in my shoulders. I didn't feel any discomfort today when I worked them out. Nor do I feel any inflammation right now.

Is there something about cable machines where one section has more resistance than the other? I don't understand them. In one section, I can do 70lbs when I do Pushdowns; the other section I can't do more than 40lbs! What gives? Damn machines!

Here was my food sum for the day:
Calories: 1475
Protein: 143g
Carbs: 160g
Fat: 29g

I was craving some protein pancakes, I made one for Dinner #2. I was low on calories and craving something sweet. I love those damn things; it tastes just like regular pancakes. I adjusted a recipe that I found here on the forum. Here's the recipe that I have:

1/3c. Oats (NOTE: I use Quaker Instant Oats and only them. I made them with another brand and it just wasn't the same)
1 tbls. Oat Flour, also Quaker Oats
1/4c. Cottage Cheese
1 Whole Egg
1 Egg White
1/2 tsp. Baking Powder
2 Packets of Splenda (or preferred sweetener)
Spices (I use Cinnamon and Vanilla)

(Note: Instead of one whole egg, you can substitute it for two egg whites, so the recipe will have 3 egg whites total; or just remove some of the egg yolk. I recommend using the whole egg.)

Blend everything EXCEPT the oats, oat flour, and baking powder. Then add the oats, flour and baking powder. Blend again until well mixed and even. Prepare as you would make a pancake.

Regular Nutritional Values (Lite Version, only egg whites, in italics)
Calories: 265 (210)
Protein: 22g (18g)
Carbs: 34g (same)
Fat: 7g (2g)



Today was Chest/Shoulders/Triceps Day +Abs.
Here's my workout:

Chest
Bench Press
45lbs - 10r; 65lbs - 8r; 55lbs - 10r; 45lbs - 10r

Push-Ups
3 sets - 12-15 reps

Pull-Over
20lbs - 10r; 25lbs - 8r; 20lbs - 10

Dips (Assisted)
(I'm WEAK on these)
100lbs - 10r; 70lbs - 6r; 85lbs - 8r; 100lbs -10r

Shoulders
Shoulder Press on the Smith Machine (for what it's worth).
"45lbs" - 10r; "55lbs" - 8r; "60lbs" - 8; "55lbs" - 8

Bent Flyes
10lbs DBs - 10; 15lbs DB - 10; 15lbs - 8 (or 10, I don't remember)

Upright Rows
15lbs DBs - 10; 20lbs DB - 10; 15lbs - 10

Triceps
Kickbacks
15lbs DBs - 6 (warm-up); 15lbs DB - 10; 15lbs DB

Overhead Extension
22lbs (using Tricep Bar) - 10reps x 2 sets; 27lbs - 8r

Cable Pushdown (using Rope Attachment)
30lbs - 10r; 40lbs - 8r; 30lbs - 10r

Abs
Queen's Chair
10 reps x 3 sets

Cable Crunches
15 reps x 3 sets (90-110lbs resistance)

There's an exercise that I like to do that works on the obliques. It doesn't have a name I guess. It's like I'm about to do a Rope Pushdown, but I'm standing to the side and a good distance away from it. Then I bring the rope down over to my other side. It looks like a twist, but using the rope. So:
10 reps (each side) x 3 sets (50lbs-60lbs resistance).


Tomorrow is Back/Biceps/Quads/Hams Day (my favorite day)!

[twinnett]

Protein pancakes are wonderful!!!!

[MuscleMom]

Hi there. Don't feel bad about looking young! People often think I am babysitting. I had one person ask me how old I was when I had my kids. (he thought I was 19 and just about fainted when I told him I had a 10 yr old) Yeah, I get funny looks all the time when I am out with my boys, but there are times when looking young is an advantage.

Your wo's look good....nope great! Keep up the awesome work. Dont worry about the weight so much. It is all about form

Have a great day!

[Uncategorizable]

MuscleMom - I definitely don't feel bad about looking young I actually get upset if I don't get carded for lottery tickets or liquor You look absolutely fantastic for 34; you could have definitely fooled me, too.

November 6
Yesterday was Back/Bi/Quads (and some Hams) Day. I broke my own Stiffed-Leg Deadlift record; I hit 90lbs for 10 repetitions. It felt good! I could have gone up in weight, but I’m concerned about execution of the move and my back. I always stall when I am about to start another set, for good reasons of course. I want to make sure that my stance is correct, my back is straight, and that my hips and shoulders move at the same time, etc. I was thinking that I should invest in a lifting belt eventually, but I have heard mixed opinions on that issue. For now, I will just make sure to do core exercises a bit more often to reduce potential back issues.


Workout for November 6
Back
Lat Pulldown (Wide-Grip)
62.5lbs - 10r; 75lbs - 8r; 67.5lbs - 8; 62.5lbs - 10

Lat Pulldown (Shoulder Length Grip)
62.5 - 10r; 75lbs - 8r; 67.5lbs - 8; 62.5lbs - 10

One Arm Dumbbell Row
25lbs - 10; 30lbs - 8 (PB!); 25lbs x 10

Cable Row
60lbs - 10r; 80lbs - 8; 70lbs - 10

Bent-Row
46lbs - 10r; 66lbs - 6; 66lbs - 8; 56lbs - 8

Good Mornings
Still at 25lbs: 10reps x 3 sets

Stiffed-Leg Deadlift
55lbs - 5r warm-up; 65lbs - 10; 75lbs - 8; 85lbs - 10; 90lbs - 10 (PB! It felt good!)

Biceps
Bicep Dumbbell Curls
15lbs - 10r x 3 sets; 20lbs - 3r (sad!!!)

Cable Curl
50lbs - 10r x 2 sets; 60lbs - 8r

Quads
Squats (again concentrating on form today)
95lbs - 10r x 3 sets; 105lbs - 10r

Leg Press
95lbs - 10r x 2 sets; 105lbs - 8r

Leg Extension
50lbs - 10r; 62.5lbs - 8r (only did two sets because the gym was closing)


Nutrition
I could have sworn I ate more than this. I kept adding up calories and nutrition and I came up with the same sum. I even ate homemade Dominican cake and the carbs were that low! Granted it was half the size of a regular serving, but still!
Cal: 1405
Protein: 128g
Carbs: 120g
Fat: 30g

[MuscleMom]

Originally Posted by Uncategorizable

MuscleMom - I definitely don't feel bad about looking young I actually get upset if I don't get carded for lottery tickets or liquor You look absolutely fantastic for 34; you could have definitely fooled me, too.

Phew.... I was hoping you didn't mind looking young I like to play it up when people come to the door asking to speak to one of my parents

Congrats on the PB! I choose not to do these heavy b/c of lower back injuries. I focus on form and feel the burn!

Keep up the great work!

[Uncategorizable]

Thanks MuscleMom!

Well, I took off two days from the gym. Monday was an off-day I planned for. However, I had no other choice but to take an off-day yesterday because my gym was being utilized as a voting site. So they closed at 6pm. Today is Chest/Shoulders/Triceps + Abs day.

I realized that I never really discussed my goals as to weightlifting and body development. I will take the time now to type it up.

My initial goal deadline was for November 15, which was to slim down, go down several inches here and there. I pretty much reached all those goals, so I'm onto my next goal which is to gain strength and muscle mass. Body weight wise, I really don't have one. I feel slimmer than I was when I weighed 1118lbs about a year ago. So I can't really set a goal in regards to an actual figure.

Regarding food, I'm going to up my calories a bit. I've been eating 1400 calories a day. It's been for the most part clean, and eating 1400 calories of clean food is not the easiest thing for me. I'm amazed as to how much food that could amount to. I'm going to try to eat 1600-1700 calories now, by eating more fatty things (peanut butter, nuts, olive oil, sesame oil, etc), and keep observing what happens with that. I'm going to eat more complex carbs. Most of my carb intake has been fibrous (veggies).

Body structure wise, I can still reduce inches here and there and lose body fat, but I have nothing specific in mind. I want more muscle mass on my arms, pecs area, back, quads and ass! I'm pretty content with the size of my calves, due mostly to good genetics (14 inches without much work!).

As for lifting, I just want to go as far as possible, as long as I don't seriously injury myself or cause my own death . I want to yell at someone "I can deadlift your fat ass!" and actually mean it.

My body have been responding well to the workouts that I have been doing. From August to mid-October, I've been doing 4 sets of 6-12 reps, starting first with light weights, and then increasing the weight. Now I have to adjust my routine to shock my muscles. I am experimenting with drop sets (starting with a light weight to warm-up, then go heaviest, and drop from there). I do four compound exercises for major muscle groups, 4-5 sets, 5-10 reps. For smaller muscles, it's usually three exercises, three sets, or four sets if there's something I want to focus on.

So those are my very vague goals. As you all can read, it's nothing very specific. In my mind they are, but on paper apparently they are not . We will see what happens as time progresses.

[MuscleMom]

Hey your goals sound great! Not vague at all

Good to have them...they keep us motivated!!

[Uncategorizable]

So, I haven't placed my workout summaries for Wednesday and yesterday. Wednesday was Chest/Shoulders/Triceps Day. Thursday was Back/Biceps/Quads/Hams Day. Both days felt somewhat rushed and not as fulfilling as I wanted it to be. I will put up today's workout only. This was also rushed, since I have to leave early for a phone interview I was having later in the afternoon. Hopefully tomorrow, it will be more calm and I would be able to just concentrate on what I'm doing.

Next week is my initial goal deadline, so that means picture time! I don't have any before pictures, so I have nothing to compare them with. Just the measurements from before and after. But I'm happy with my progress thus far. I've seen the most improvement on my arms, lats, and stomach. Lines and definition are appearing where I never had them. My quads also feel stronger and firmer. I haven't been this lean since...well...I don't remember. I guess I have never been this lean before . I have to write up more concrete goals, maybe I will put a deadline for mid January or so. I shall see.

Workout: November 10
Chest
Bench Press: 45lbs - 10r; 60lbs - 6; 55lbs 8; 45lbs - 10

Machine Bench Press: 50lbs - 10r; 62.5lbs - 6; 50lbs x 10r x 2 sets

Dumbbell Pullover: 20lbs - 10r; 30lbs - 8r; 25lbs - 8; 20lbs -12

I attempted to do "Around the Worlds," but my arms said "thanks, but no thanks" and just collapsed. It was weird, really. So, I did bench flyes instead: 10lbs each DB - 10r; 15lbs each DB - 8r; 10lbs each DB - 10r

Shoulders
Overhead Press (Machine): 37.5lbs - 10r; 50lbslbs - 8r (still pretty harsh weight); 42.5lbs - 8r; 37.5lbslbs - 12r

Bent Side Lateral Raise (Dumbbells): 10lbs - 10r; 15lbs - 8; 10lbs - 12r

Upright Row (Dumbbells): 15lbs - 10r; 20lbs - 8r; 15lbs - 10r

Triceps
Cable Extension (Rope): 50lbs - 10r; 70lbs - 8r; 60lbs - 10r; 50lbs - 10r

Cable Pushdown (Straight Bar): 50lbs - 10r; 70lbs - 8; 60lbs - 10r; 50lbs - 12r

Assisted Dips: 85lbs - 8 reps x 3 sets


No Cardio; that phone interview drained me enough.

[LeilaM]

Originally Posted by Uncategorizable

I planned on starting this journal maybe a month ago. But, I’m the classic procrastinator. Well, for excuses, I wanted to develop my workout routine and adjust my eating habits to the point where it has become simply natural for me. Now, I feel ready to start posting my mayhem for the public to tag along with me.

First thing’s first, a proper introduction. I’m a 23-year-old woman who looks like a 16-year old girl. I live in Brooklyn, NY. I have a BA in Political Science and Women’s Studies and plan on getting my MA next year, and later a Ph.D. I am currently looking for employment, so in the mean time, I’ve been hitting the gym pretty hard.

- Uncategorizeable (Yeah, there's an "e" between the "z" and "a," the username option only allows 15 letters )

Subscribed! Fellow Women's Studies person! (English and WS, here)

[Uncategorizable]

LeilaM - thanks for subscribing! I'm glad to see another Women's Studies person on the forum!

November 11
I woke up somewhat under the weather. But, I still went to the gym. The gym was as usual, very humid, but luckily not crowded at all. Also, I wasn't as distracted as I would have been any other day. I really should get an arm thingie for my IPod, to quickily and effectively workout, without being interrupted by curious or talkative individuals.

Yesterday was Back/Bi/Quads Day + abs. I haven't done a really good abs workout in a while, so yesterday was the day. I didn't do cardio because I didn't have much energy left. Today is my off day.

Back
Lat Pulldown (Wide-Grip): 62.5lbs - 10r; 80lbs - 6r; 75lbs - 8r; 67.5lbs - 10r

Lat Pulldown (Shoulder-Length Grip): 62.5lbs - 10r; 80lbs - 8r; 75lbs -8r; 67.5lbs - 10r

One-Arm Bent Dumbbell Row: 20lbs - 10r (pretty light now, will start higher); 30lbs - 8r; 25lbs - 10r; 20lbs - 10r

Bent Barbell Row: 36lbs - 5r (warm-up); 56lbs - 8r; 66lbs - 6r; 56lbs - 8r

Goodmornings: 25lbs x 2 sets (I should really increase the weight on this)

SLDL: 55lbs - 8r (warm-up); 65lbs - 8r; 75lbs - 8r; 85lbs - 10r; 55lbs - 10r

Biceps
Dumbbell Curls: 10lbs - 8r (warm-up); 15lbs - 10r; 20lbs - 5r; 15lbs - 10r x 2 sets; 20lbs - 5r (...umm, yeah...I'm really anxious to get up to 20lbs DB already)

Cable Curls: 50lbs - 10r; 60lbs - 8r; 50lbs - 8r

Quads
Squats: 45lbs - 8r (warm-up); 95lbs - 8r x 2 sets; 105lbs - 8r; 95lbs - 8r

Leg Press: 95lbs - 10r; 105lbs - 10; 95lbs - 10

Leg Extension: 37.5lbs - 10r; 62.5lbs - 8r; 50lbs - 10

Abs
Cable Crunches: 60lbs - 15r; 70lbs - 10; 60lbs - 15lbs

Leg Raise (Straight-Leg) on Parallel Bars: 10r - 3 sets

Side Knee-Raises on Parallel Bars: 8r (each side) - 2 sets

Reverse Crunches (Knees-In) on Bench: 10reps - 3 sets

Dumbbells Side-Bends: 20lbs - 10r (each side); 30lbs - 8r (each side); 25lbs - 10r (each side)


Nutrition
Calories: 1500
Protein: 132g
Carbs: 162g
Fat: 36g

[LeilaM]

definetly get an arm thingy! I broke my first mp3 player this summer because I kept shoving into the waistband of my sweats... or even worse, inside my sports bra, LOL! I ended up rusting it up so bad it just died.

ps- mp3 player doesn't mean ppl won't talk to you. I thing I sat there with someone talking to me for about an hour on Friday while I was doing back work. But for me, I like it!

PS- befriended you on bodyspace- don't make me stalk!

PPS: cardio DOES suck. I just bought the t-shirt

[Uncategorizable]

LeilaM - LOL, you're so funny. I guess you're right, carrying my IPod with me probably won't stop people from coming up to me. I do need to find a way to avoid people at the gym, without seeming stuck-up. I feel like I stay at the gym for way too long, and one of the causes for that is people trying to start conversations.

There were no vigorous activities today. I just did some light dancing around the house for 20 minutes or so and some walking from train station to train station. Tomorrow is Chest/Shoulders/Triceps/Abs + Cardio day. Here my food intake for today:

Meal 1 - 1 Large Protein Pancake, Ginger Tea
Meal 2 - 1 oz mozzarella cheese, 2 mini-bites of "3 Muskateers" (left-over Halloween candy), 1 tablespoon of sunflower seeds
Meal 3 - 1 slice of oatnut bread, whey protein drink (mixed with 6oz water, 2oz lowfat milk, cinnamon)
Meal 4 - Steamed veggies (broccoli, asparagus, green peppers), sauteed low-fat tofu with onions (sauteed in 1/2 tsp butter, added tomato sauce, curry powder, grounded black pepper), soy meatballs
Meal 5 - Whey Protein Drink; 1 tsp. of peanut butter (...how creative).
Meal 6 - Cottage Cheese before bed

Estimated Take-In:
Calories: 1360
Protein: 130g
Carbs: 120g (I thought this would have been more, but my calculations were always the same)
Fat: 40g

(I'm completely out of fruit).

I was dying to go to Dunkin Donuts to get a strawberry-frosted donut. I've been craving one all week. Damn.

[lorabeann]

Hey! I got to catch up on your journal- your routine looks good!! And I love protein pancakes too I make them for lunch and everyone looks at me funny!

I want a cardio sucks t-shirt. Then I will wear it when I have to do cardio. That might be amusing

[Gibson Girl]

Great going your w/o is looking good.

[Uncategorizable]

Thanks Gibson Girl and Lorabeann!

November 13
As you can see, I have a new avatar of myself, in a bikini top and underwear I thought I would never see the day that I would do that. But my deadline is on Wednesday, so I might as well show off the work in progress. I have other pictures that I have to put up in the gallery. I think the pictures came out pretty fine.

Food-wise, it's becoming a pain-in-the-ass to find stuff to eat. I just finished eating five minutes ago, and it's 1:07am! My mother is starting to complain that I'm eating too much and all day.

Estimated Intake:
Calories: 1455
Protein: 145g (I'm surprised )
Carbs: 132g
Fat: 34g (a bit lower than I would have wanted)

Workout: Chest/Shoulders/Triceps + Abs
Chest
Bench Press: 45lbs - 10r; 60lbs - 8r; 55lbs - 8r; 45lbs

Flyes: 10lbs DBs - 10r; 15lbs DB - 10r x 2 sets; 10lbs DB - 10r

Dumbbell Pullover: 25lbs - 10r; 30lbs - 8r (awkwardly heavy today); 25lbs - 10r; 20lbs - 10r

Push-Ups: 12 reps x 3 sets

Assisted Dips: 85lbs - 8r; 55lbs - 6r (harsh!); 70lbs - 6

Shoulders
Overhead Press: 37.5lbs - 8r; 50lbs - 6r (damn, I felt that today); 42.5lbs - 6r; 37.5lbs - 8

Side Lateral Raises: 10lbs - 10r; 15lbs - 8r x 2 sets

Upright Row: 15lbs - 10r x 3 sets (the 20lbs DBs were missing in action when I was doing them, then they reappeared); 20lbs - 8 r

Triceps
Dumbbell Tricep Extension: 10lbs DB - 10r - 3 sets

Kickbacks: 10lbs DB - 8r; 15lbs DB - 10r x 2 sets; 10lbs DB - 8r

Cable Pushdown: 50lbs - 10r; 70lbs - 8r; 60lbs - 10r x 2 sets; 50lbs - 10r

Abs
Cable Crunches: 4 sets, ranging between 12-15 reps, ranging between 80-100lbs

Knee Raises on the Parallel Bars: 12 reps x 3 sets (I used a medicine ball in one of those sets).

Cardio
None at the gym. I danced, most bellydanced, at home for 20 minutes. I forgot how hard bellydancing can be.

[MuscleMom]

You look great! Love the new avi! I bet you feel confident and proud at the changes your body is making

Keep up the AWESOME work!!

(My bro and lots of my friends live in Brooklyn! )

[Gibson Girl]

Girl you worked your butt off on yesterday! Great going... I like the pic

[lorabeann]

Way to go- showin off that body!

Dancing in general, is a great workout. Put on a pair of heels, get into a squat, and do the booty-shaking thang. Hahahaha. Sorry I just said that in your journal!

[jcmets]

welcome to the forum. Your workouts look great. I see we are similar in stats and lift about the same. I love your journal you have a knack for keeping things intresting. Good luck to you

[Uncategorizable]

Thanks all for your feedback on my journal and avatar thus far. Right now I will post my workout and nutrition for the day. The next post will be about my progress so far, new goals and next steps, both short-term and long-term.

I worked out my Back/Biceps/Hams/Quads + Abs today, A LOT of work (yep I'm officially crazy), minimum distractions. It went very well.

November 15
Back
Lat Pulldown (Wide-Grip): 62.5lbs - 10r; 80lbs - 6r; 75lbs - 6r; 67.5lbs - 8r

Lat Pulldown (Shoulder Length): 62.5lbs - 10r; 87.5lbs - 6r (PB!); 80lbs - 6r; 75lbs - 8r; 67.5lbs - 8; 87.5lbs - 6r (just did it one more time because it felt good!)

One Arm DB Row: 25lbs - 10r; 30lbs - 8 x 2 sets; 25lbs - 10; 20lbs - 10

Cable Row: 50lbs - 10r; 70lbs - 8r; 60lbs - 8r; 50lbs - 10r

Bent Barbell Row: 36lbs - 10r; 56lbs - 6r; 46lbs - 8reps x 2 sets; 36lbs - 10r

Good Mornings: 25lbs - 8 reps x 3 sets

SLDL: 55lbs - 8r; 75lbs - 8; 90lbs - 10; 85lbs - 10; 75lbs - 8

Hamstrings
Good Mornings: See above.

SLDL: See above.

Hyperextensions: BW only - 10reps; 25lbs - 8reps; 5lbs - 10

Quads
Leg Press: 90lbs - 10r; 140lbs - 8r (PB!); 110lbs - 8r; 90lbs - 10

Lunges: 25lbs - 8r x 2 sets; 20lbs - 8r (I forgot how hard these were).

Pile Squats: 45lbs - 8r (warm-up); 95lbs - 10r; 105lbs - 8; 95lbs - 10r

Biceps
Dumbbell Curls: 15lbs DB- 10r; 20lbs DB - 6r; 20lbs DB - 5r; 15lbs DB - 10r

Concentration Curls: 15lbs - 8r; 20lbs - 5; 15lbs - 8

Cable Curls: 50lbs - 10r; 60lbs - 8lbs; 60lbs - 8lbs; 50lbs - 8r

Abs
I did mostly teamed ab work with a friend of mines.
Janda Sit-up: 12 reps x 2 sets

Reach-up Sit-ups (Buddy passes you a weight and you go down and up and return the weight): 8lbs - 12+reps; 10lbs - 12+reps

"Catch the ball" Sit-up on the Ab-benchthing (???) (Buddy throws a medicine ball as you go down and you throw it when you go back up): 2 sets x 12-15reps

"Push the Legs" Leg Raise (don't ask, hard ****): 2 sets x 15+reps

Cardio
Just walked about, that's it.

Estimated Nutrition
Calories: 1400
Protein: 125g
Carbs: 111g
Fat: 50g

[Uncategorizable]

Progress Update:
Yesterday was my deadline. I lost overall 11 inches in the past two months and a half (seven off my waist: 3.5in off my natural waist and 3.5 at the belly button line).

Here is the break down, old measurements are in italics:
Weight: 128lbs (133lbs)
Chest: 36 (38in)
Arms: 10.5in (the same, but way more muscle and definition)
Natural Waist: 27.5in (31in)
Belly Button Waist: 30.5in (34in)
Hips: 37.5 (38in, very little difference since my ass perked up and got firmer )
Thighs:
High: 22.25 (22 before, but way firmer now)
Mid: 19.5 (20.5)
Low: 16.25 (16.5)

Overall: I'm definitely more muscular, and definition is more apparent when it wasn't before. The places where I saw the most results are my arms, lats, my stomach, my ass, and my quads.

My next set of short goals are as follows:

Training
1. Continue to take advantage of the fact that I can lost fat and gain muscle at the same time. I don't know much how longer I can do this, but I sure am going to continue with this.

2. Develop a more concrete workout plan and incorporate a leg day in my routine (...damn). Just once a week.

3. Continue to make gains in my stats. By the end of December, I wish to reach 100lbs in my deadlift, 70lbs in my bench press, 125-130lbs in my squat, 25lbs DB in my bicep curls (for at least 4 reps ), and 100lbs in lat pulldowns (for at least 4 reps, too).

4. Get working on decreasing the weight load on dips and pull-ups.

5. Start doing cardio at least 3 times a week, HIIT style (eek!).

Nutrition
1. Drink the damn water!

2. Find more creative recipes for dinner.

3. Make dinner in bulk for at least two days.

4. Find more sources of protein (non "land and air" meat sources).

Body Structure
1. I want to concentrate more on my arms, shoulders, abs, my back and ass so I will incorporate more sets in my exercises, and continue the clean eating of course!

2. I want to look good in a sports bra, because that gym is too damn hot and humid to be wearing too much clothing. (The city is apparently too cheap to put on the AC at the gym!)

3. Look f*ckin' gorgeous for a New Years Eve bash that my friends are throwing (no, I'm not going all out, I just want to look good in a mid-drift shirt and jeans). Six weeks? Piece a cake!

Ok, that's pretty much it. I'm off to make banana cinnamon protein pancakes. Yum-yum!