Arghlita

Tuesday was my day off, so I was back in the gym today. Noticed a super skinny girl lifting with terrible form but getting mad props for all her muscular definition... I'm sure I could curl an extra 5lbs if I used my back and hips and took 3 minute breaks between sets to chat with my boyfriend while he throws weights around then drops them manfully on the floor (seriously, as a couple they could win a special award for pointless throwing of weights). Is Arghlita in a bitchy mood today? Yeah, I think I am.

Shoulders, Biceps, Triceps (day three)
1. Seated Dumbbell Press
S1: 9 x 12.5lbs - mh
S2: 9 x 12.5lbs - h

2. Dumbbell Side Lateral Raise
S1: 9 x 10lb - mh
S2: 9 x 10lb - h

3. Rear Delt Flyes
S1: 9 x 10lb - mh
S1: 9 x 10lb - h

4. Barbell Curl
S1: 9 x 25lbs - h
S2: 9 x 25lbs - vh

5. Seated Alternating Dumbbell Curl
S1: 9 x 10lbs - vh
S2: 9 x 10lbs - vh

6. Hammer Curl
S1: 9 x 10lbs - vh
S2: 9 x 10lbs - vh!

7. Close grip Bench Press
S1: 12 x 25lbs - vh
S2: 12 x 25lbs - vh

8. Lying Tricep Extension - 2 DB
S1: 9 x 7.5lbs - vh
S2: 9 x 7.5lbs - vh

9. Rope pushdown
S1: 9 x 60lbs - vh
S2: 9 x 60lbs - muscle failure - couldn't write correctly!

Arghlita

My first soup of the week was "sailor soup" mix (navy beans, elbow mac and seasonings) plus round steak, beef broth, one onion and a small can of tomatoes.

Today's soup was "three amigos green chili" mix plus a huge chicken breast, 12oz of lean cooked sausage, frozen pepper mix, frozen corn, chicken broth, fresh carrots and a huge can of tomatoes. Fairly low fat and high fiber, but a little carb heavy. I didn't have all the macros, but I'm pretty sure that (like every soup I've ever made and measured) it will be around 250 calories for 1.5-2 cups.

Thanks for the support. I'm really in a raw mood today because my financial aid for this year is 10,000 dollars less than last year. :bshot:

JJ_Sungirl

Hey girl,

Don't sweat being in a bad mood mood every now and then, thats life. Your soups sound yummy! Utilize the "carb heaviness" to your advantage and let it give an extra boost to your workout.

Everything is looking good...I like how you describe your sets, hard, very hard etc... Do you often get DOMS? Are supplementing with glutamine yet?

Arghlita

I get DOMS after every lift where I hit the "hard" rating, starting about 16-26 hours later and lasting for 24-36 hours. I don't always have DOMS equally. What I mean is, I worked shoulders, bis and tris on Wednesday night. Thursday afternoon my biceps were aching but my shoulders and tris didn't really feel much. It's weird because I was working my proverbial tush off on all of them! I guess I could go a little heavier on shoulders, but the first muscle group always feels easier to me because everything is fresh.

Right now I've scaled back on supplements of all kinds, just have whey protein now and then when I'm out of lean meat or I'm traveling. My student aid problem is no closer to being fixed - I can apply for an exception but that just changes loan type from unsubsidized to subsidized... no extra money.

Thanks for checking in so religiously - where can I return the favor ?

DawnMarie

Hey Arghlita,

Looks like you are getting back on track with your diet and have a great resource in JJ, she is very knowlegable - awesome! Your soups sound really yummy too! Mmm... WTG hanging in there and making due despite the financial situation. I hear ya about the student aid, what a pain to deal with! At least if you get the subsidized you will owe alot less later so you may want to take advantage even though it doesn't solve the problem. I am sure you checked already, but are there any grants or scholarships through the school orlocally that you might be able to add? Sometimes you can also appeal the decision on the aid amount.

Good luck with everything and keep up the momentum, you are making improvements with the diet and workouts look great!

__________________
Nov 2008 - ??? - IMPC '08 is on!
Nov 2007 - 158.4 lb - Saw Abs!
Nov 2004 - 282.5 lbs

My Transformation: Transformation Story

My Journal:
DawnMarie's Bounce Back Journal @ OSB

Arghlita

Thanks DawnMarie - I can and will appeal, but it's tricky. Basically, they took my monthly estimate of GI Bill and applied that times 12 for one year. Which is logical, but not how it actually works. First, I only have three quarters left so I won't be getting 12 months of aid but the Federal Aid only asks "monthly contribution" and then mutliplies by 12. The school subtracts that amount from their estimate of my tuition... so according to them I have a surplus of money. Second, my last semester is currently scheduled to be half time - so tuition is halved but so is my GI Bill. Third, I only get GI Bill money for days that the school certifies I am in full time attendance. This means that I get 0.00 dollars for breaks between classes. This year the school switched to shorter terms and longer breaks... which is great except that means I now get 10 weeks of aid for every 3 months. I may have to take out a Grad Plus loan to cover the difference. We'll see. What I'm really afraid of is getting audited if I claim too little by way of assistance.

Chest, Back, Abs (Day one)
1. Flat Barbell Bench Press
S1: 9 x 45 - mh
S2: 9 x 45 - h

2. Incline Dumbbell press
S1: 9 reps x 15lb - h
S1: 9 reps x 15lb - vh

3. Cable Crossovers
S1: 9 reps x 20lbs - h
S2: 9 reps x 20lbs - vh

4. Wide Grip pull up - assisted
S1: 9 reps x 44lbs - h
S2: 9 reps x 44lbs - vh

5. Seated cable rows
S1: 9 reps x 70lbs - h
S2: 9 reps x 70lbs - vh

6. Bent over 2DB row
S1: 9 x 15lbs - h
S2: 9 x 15lbs - vh

7. Decline Reverse Crunches
S1: 17 - vh
S2: 17 - SH!

8. Incline Crunch
S1: 22 - h
S2: 22 - vh

Diet has been pretty darn clean by my standards. Took the calories down to 1800, increased protein and fat and reduced carbs a bit to a balance of about 40/35/25 protein, carbs, fat. This seems to have helped *some* food cravings. The physical ones, anyway.

Thanks again to DM and JJ and everyone reading this and thinking good thoughts my way.

JJ_Sungirl

Morning A,

Sorry to hear about your financial woes. Don't let that stop you from reaching your ideal physique...supplements are great, but real food is best I think with your previous experience in the military, you know what sort of discipline and dedication it takes to get the job done. You got the moxy, girl!

Good job on bringing the calories down a bit. I am working with the same numbers right now. As time goes on, you can taper the numbers, the closer we get to crunch time or do the calorie cycling outlined in BFFM. Keep up the good work! :clapping:

BTW, I can be found in the 30+ section, if you want to drop by....I'm not sure how to link it from here because I am not that computer savy...hehehe
Have a great day!

Arghlita

JJ:

I have fire ants in my pants to get thinner and healthier this year. If that's moxy, I have *so much* of it LOL!

My experience in the military actually caused some of my problems - many MANY people in the military have eating disorders or image disorders. Size dysmorphia (both people who think they are too big aka fat and people who think their muscles are too small) is common. And then there's all the bad habits. Meal times are severely limited and everyone is encouraged to eat while working and on the go. I used to hide in the bathroom to get a 10 minute break once per 8 hour shift! When you are overweight, they push whatever the most recent fad diet is on you. My husband's 1LT ordered him to try a diet that was straight soy protein shakes mixed with water (so a diet that is 90% protein) 6 days per week then one day of dietary excess. Can we say not only unhealthy but totally heinous damage to your metabolism? Basically, they do value discipline but they tend to see good efforts as "undoing" everything bad they do the rest of the time. So for me, it's easy to exercise and hard to eat correctly because I had four years of training that if I ate too much, I just worked out harder and longer.

The fourth day "spike" is the BFFM cycle, I think. I just moved my total down 200 calories per day because I was starting to overeat in order to meet my totals. If cutting were easy, everyone would do it right? So I figured that rather than eating 2000 calories with 400-600 junk calories, I'd cut back to 1800 and try to eat super duper clean with maybe one treat on my spike day. I still eat a few grams of sugar in sauces, but other than that I've cut out desserts and snack food entirely which is completely new (well, did that once in the past but I was on a 900-1200 calorie diet and it sucked!)

I can see a difference today. Now I just have to make it through this weekend out of town and my friend's first bridal shower.

I'll check out your log next week, k?

JJ_Sungirl

Its all good, no worries Have a good time out of town, be good *wink*

Arghlita

The slap-happy couple was back tonight. They continue to lift weights that are just too darn heavy for their tiny frames, but this time they at least slowed the tempo so I wasn't in fear of getting my face broken by flying free weights.

This weekend? I did the best I could. It wasn't as good as I would have wished. I spent 5 hours Saturday, 7 hours Sunday and 10 hours Monday driving or riding. I didn't lift on Saturday or Monday like I had planned, but generally I will go ahead and skip a lift rather than lifting on less than 5 hours of sleep. Call it lack of dedication, call it concern for my health, call it whatever - when I did fasted cardio this morning I hit a new record speed/incline combination at my normal heart rate. So maybe the "rest" did some good.

Smoked myself silly at the gym tonight.

Quads, Hams, Calves
Barbell Squats - Smith Machine
S1: 10r x 45lb - mh
S2: 10r x 45 - h

Hack Machine squats
S1: 10r x 50lbs - vh
S2: 10r x 50lbs - vh

Lunges
S1: 10r x bodyweight - vh
S2: 10r x body - SH!

Yes, by this point I was shakey and drenched with sweat and some dude kept staring at me. I know I've come a long way mentally because I just kept thinking "Maybe he thinks I look sexy" instead of "Maybe he's in awe/disgust at my wobbling fat, sweat and heavy breathing."

Stiff Legged Deadlift - I think I need to review form on this one
S1: 10r x 20lbs - vh
S2: 10r x 20lbs - vh

Lying Leg Curl
S1: 10r x 45lbs - vh - I reduced weight because I could barely walk
S2: 10r x 45 - h - the range of motion was off

Freestanding calf raises plus two DB (10 each)
S1: 22 x 10lbs - h
S2: 22 x 10 - vh

Calf press on leg press machine -
S1: 18r x 160lbs - h
S2: 18r x 160lbs - SH

Yeah, I think starting next lift I'm going to pick one exercise and study it to pieces before I go to the gym so I am really getting everything out of this. As I lift heavier and for longer, I feel that instinctive grasp of form is getting blunted because I'm not used to how it feels when my other muscles are exhausted.

JJ_Sungirl

Hey girl, you prolly look really sexy in your workout clothes with your hair askew! Nothing like a girl lookin' like a hot mess at the gym, especially if she's feeling confident!

That's a good idea. There's nothing wrong with doing your research to get more bang for your buck and avoid spending money on trainer. *I can't believe I said that, I'm a trainer!*:lol3: Truly though, being prepared is one of the best things you can do for yourself. Keep us posted on your progress. :rainbow:

Arghlita

Actually, I cheat by overlistening to their trainers. For some reason I'm in good with all the people who work there (I exercise regularly and I rerack my plates and I wipe down my machines like they taught me in the Army, maybe that's it?) so they will answer questions no problem. Last night while I was doing my calves, the guy from the juice bar was getting a lesson on stiff leg deadlifts from one of the trainers so I watched and listened between sets and determined I was doing it not "wrong" but not perfectly.

In the past when I have hired trainers, they've always complimented my form. I'm not entirely self-taught, but I did lift for two years before ever having a trainer and then it was because she was living with my parents for a year. She took me on for a few months to help me get ready for the Army. (Jodi is a family friend with her master's in exercise physiology - she said she'd train me on the condition that I not challenge her with all the new stuff I had read. I shut up and listened and did fine.)

I had two personal trainers while I was trying to lose weight in the Army. I did lose BF, but I never actually took their food advice so I didn't lose much weight.

There's one trainer here I really want to work with - I've watched him around and he pushes clients harder than the other trainers do but he's an eagle eye for form and he looks just like the drill sergeant I told that story about (not the same guy - I checked!)

JJ_Sungirl

hehehe...you and me both. I'm always watching other trainers to steal their ideas. Today, I did that too. At the gym, there was a new trainer who was with a client. She was teaching her client this insane compound exercise on the cables. I took out my workout log and started to draw what she was doing. I had never seen that particular movement before. I want to use it on my own clients. It never hurts to take notes!

Good work, Arli, keep going hard. You can do it!

DawnMarie

Congats on the cardio PR and I love your new confidence! I think you may have something there with the heavy-breathing, sexy, hot and sweaty look! LOL..I hope for all us ladies it becomes the next hot trend - we all wear that look alot! hehe Awesome job on the WO, you really pushed yourself - WTG!

JJ - you weren't stealing you were just "borrowing"

__________________
Nov 2008 - ??? - IMPC '08 is on!
Nov 2007 - 158.4 lb - Saw Abs!
Nov 2004 - 282.5 lbs

My Transformation: Transformation Story

My Journal:
DawnMarie's Bounce Back Journal @ OSB

Arghlita

No doubt! I'll be wearing the sweat look more and more as this contest progresses.

Today is the day I normally skip cardio (after legs) but I took a 15 minute walk outside to keep things limber and because I felt guilty about this weekend. I'm seeing 216.8 on the scale before it hops to 217.2 and I have high hopes for 215.whatever by Monday. About 2 months ago, after weeks of yoyo-ing, I declared that 215 was the official "yes I am REALLY back on track" number.

One thing helping me this week? With my husband on day shift (7am to 3pm) I'm back on a sleep schedule that my body prefers. He's pretty bummed by working days, but he's in charge now so he kind of needs to be on days. Also, his confidence level is through the roof right now, and so is mine, and we keep reinforcing each other. In addition to totally blasting through all the tasks I have planned, it's been... well, stimulating. Early to bed, early to rise, eh?

Arghlita

Here is the dress I want to wear in September on the anniversary of my first date with my husband. Yes, we still celebrate it after 5 years.

I already own this dress in the largest size she makes (about a 16 regular and I currently wear 16W-18r tops). It's pretty darn impressive looking, other than the bit where the zipper gets stuck so it's hanging open :lol3:. I figure that then next 10-20 pounds will definately fix it.

Think I can do it? Well, I know I can.

Attached Images

PrincessQ.jpg (42.3 KB, 7 views)

Arghlita

My biceps decided to take a vacation tonight for some reason. It's the first time since I started this new routine that I'm not sure I can add a rep next week. :O My triceps, in contrast, where totally on the ball and all that work seemed super easy. I suspect I did a better job isolating and focusing on biceps so my triceps were more rested than normal.

Shoulders, Biceps, Triceps (day three)
1. Seated Dumbbell Press
S1: 10 x 12.5lbs - mh
S2: 10 x 12.5lbs - vh

2. Dumbbell Side Lateral Raise
S1: 10 x 10lb - h
S2: 10 x 10lb - vh

3. Rear Delt Flyes
S1: 10 x 10lb - mh
S1: 10 x 10lb - mh

4. Barbell Curl
S1: 10 x 25lbs - h
S2: 10 x 25lbs - SH - muscle failure!

5. Seated Alternating Dumbbell Curl
S1: 10 x 10lbs - vh
S2: 10 x 10lbs - h - I think this set was slightly easier because I lost focus. There was a big sweaty guy right in front of me doing shoulder work in a tank top... I was checking out his form. *Cough* *Blush*

6. Hammer Curl
S1: 10 x 10lbs - h
S2: 10 x 10lbs - vh!

7. Close grip Bench Press
S1: 10 x 30lbs - mh
S2: 10 x 30lbs - h

8. Lying Tricep Extension - 2 DB
S1: 10 x 7.5lbs - h
S2: 10 x 7.5lbs - h

9. Rope pushdown - I grabbed the rope slightly higher up on the first set to try to avoid the gnarly bits, but that wasn't as effective so I slid my hands back down for the second set.
S1: 10 x 60lbs - mh
S2: 10 x 60lbs - h