Arghlita

So today I had to wrap the pull-string from my yoga pants around my waist to keep them on. I told the guy who sold me my gym membership about ironmass and the competition, so we'll see if he shows up. He asked me to keep my pictures so he can use them to sell memberships - why the heck not? And when I told him my goals for the year, he said "If you keep up like you've been, I have no doubt you'll get there - and much sooner than November!"

Anyway, here's my first ever lifting log. I designed this routine in late March with a friend. I was recovering from walking a half marathon and I wanted to start lifting very cautiously. Over the last three weeks I've very gradually increased sets. This routine is 3 or 2 set per exercise, about 6 sets (total) per body part, 12-15 reps. I'm very open to suggestions on this since I know that over-cautious and winning don't go hand in hand. I'm currently resting 30 seconds between sets.

In addition to tracking sets, reps and weights, I track perceived difficulty on the following scale - too easy, easy, medium, medium-hard, hard and VERY HARD. Too easy and I go pick up a heavier weight immediately. Easy means I pick up a higher weight for the next set. Medium means I increase weight next week. Medium Hard means I just do my thing. Hard = muscle failure by the end of the set. VERY HARD = muscle failure before the end of the set or shaking.

I try to keep everything about medium-hard, so I'm challenged to failure by the end of the last set.

Bench Press (flat):
S1: 15 x 5lb - easy
S2: 15 x 7.5lb - med
S3: 15 x 7.5lb - mh

Flys (flat):
S1: 15 x 5lb - mh
S2: 15 x 5lb - h
S3: 15 x 5lb - vh

Military Press:
S1: 12 x 7.5lb - m
S2: 12 x 7.5lb - m

Side Shoulder Raises:
S1: 12 x 7.5lb - mh
S2: 12 x 7.5lb - vh

Dumbell Shrugs:
S1: 12 x 7.5lb - m
S2: 12 x 7.5lb - m

Cardio:
Intervals of walking on an incline. What I'm working towards is building up my strength and endurance for running and cycling outdoors this summer because I LOVE RUNNING!!! Also, my husband isn't very exercise-oriented and the bicycle is the only thing he's interested in because of knee pain.

4% x 3.0mph x 5min - e
4.5% x 3.2mph x 10min - m
4% x 3.4mph x 10 min - mh
3.5% x 3.0mph x 5min - e

Have at me!

DawnMarie

Hey, girl!! Glad to see your log up. Looking great so far! *subscribed*

Sorry I have not popped in on your other threads yet, it has been utter chaos in my house. But should settle down now and I'm really looking forward to watching your progress..you are gonna do so great!! And congrats on the pants, pulling that drawstring in is a GREAT feeling Gotta love it!

__________________
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 - I loved it! Tomorrow (well, later today - I have a weird schedule) is a cardio day and I'm always sad when I'm not lifting. I seriously need a new MP3 player or something, because I'm getting a crick in my neck trying to read the transcript on "Passions" while doing my cardio.

I can't believe how fast I'm getting my strength back. Some of these exercises I just tried for the first time in over 7 years three weeks ago, but it's all coming back and *fast.* Especially my shoulders, for some reason they respond faster than my chest.

Arghlita

Cardio:

Treadclimber (building to stair climber) - 20 min
10 incline
3 resistance
110-120 rpm
"1.5 miles"

Treadmill - 20 min
0%
3.0-3.6 mph
1.13 miles

Elliptical - 20 min
lvl 3
"2.2 miles"

Crunches:
Regular 1 x 25 - m
Left Oblique - 1 x 25 - mh
Right Oblique - 1 x 25 - mh
Reverse Crunch - 1 x 25 - h

Crobar

Cool, I see you got the cardio in! Remember, if you or your hubby buy unhealthy snacks/foods you tend to eat it. I have been able to stop this addiction of sleep eating. It was really taking over my life. Anytime I started a diet my body would wake up in the middle of the night and eat the forbidden foods... I had no control over it. Atleast thats my excuse and I believed it. We are talking about, cheese cake, ice cream, rice, chips, you name it I ate it. Guess what, after not buying that crap there is nothing on my fridge now. Since doing that my so called addiction/uncontrollable sleep eating has gone away. Just try not to bring any of the junk into your house.

__________________
Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY

**Winners are those who make habit out of doing things losers are uncomfortable doing**

*Ultimate Challenge 2006 *

*IMPC: April Pictures *
*IMPC: May Pictures *

Arghlita

I was late rolling out today because I had to talk to my parents. I needed advice on a cover letter for a part time job, and also my husband got an offer of a promotion. It would pay 37-50% more and look better on his resume, but we would have to move to a new state. Gah!

Anyway, here is today's workout:

Assisted Pull-ups (weight = BW-assistance):
S1: 15 x 17lb - m
S2: 15 x 17lb - m
S3: 15 x 17lb - m

(I could have gone to less assistance but my shoulders were sore from Monday... it wasn't too hard, I was just a little sore)

Seated Rows:
S1: 15 x 50lb - m
S2: 15 x 50lb - mh
S3: 15 x 50lb - mh

Lat Pulldowns:
S1: 15 x 45lb - me
S2: 15 x 50lb - mh
S3: 15 x 50lb - m

No idea how it got easier on the third set, other than I think my form was better on set 3 so I was more efficient.

Barbell Curl
S1: 15 x 8 - m
S2: 15 x 8 - mh
S3: 15 x 8 - h

Cardio:
Bike, 30 minutes
Resistance lvl 4
10.7 miles
80-90 rpm

Improvements across the board - last week I had trouble with two sets of each, this time I raised weights *and* did an extra set. I increased the level of resistance on the bike because I ended up easily pedaling 90-100 RPMs without challenging myself... compared to just 2 or 3 weeks ago, and I've literally lifted more weight, more times, with the same or reduced effort everywhere.

Hot damn!

DawnMarie

Wow - congrats on Hubby's promotion opportunity and on your improvements on your workout!! Great progress - keep it up!! That is a great feeling when you can notice yourself improving and getting fitter, just imagine how you will be come November!

__________________
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

Today was another cardio day - I did 30 minutes on the "treadclimber" and 30 minutes walking 3.0-3.4mph at 3.0%-4.0% incline. I kind of smoked myself on the treadclimber and I need to get to the gym sooner after a meal because I can feel the *wall* I hit when I run out of fuel.

The mirror isn't lying. I still fit 20s and not 18s, but I've seen fat loss from my upper back, butt and that critical "front pudge" area I've had so much trouble with. I also bought new workout pants in XL - not 2X or 1X, XL. !!

Arghlita

Friday's Leg Work out:

Now, I have been using the 40 degree squat machine as a way to work up to squats because my knees are a little weak for my full weight. I did not notice that it had *two* sets of safety locks on it, so for the past two weeks I hadn't been getting the full range of motion. I've spent the past month working up to 3 x 15, so to add additional depth to each squat... well, today I'm hobbling around.

Squats (40 degree)
S1: 15 x 0 - mh
S2: 15 x 0 - mh
S3: 15 x 0 - mh

Heart rate elevated for previous exercise

Leg Extensions:
S1: 12 x 25 - mh
S2: 12 x 25 - h
S3: 12 x 25 - h

Leg Press:
S1: 15 x 100 - mh
S2: 15 x 100 - mh
S3: 15 x 100 - mh

Heart rate elevated for previous exercise

Calf Press:

S1: 15 x 110 - m
S2: 15 x 110 - m
S3: 15 x 110 - mh

Tricep Pushdown (with the rope thing):
S1: 15 x 40 - m
S2: 15 x 40 - vh

Overhead tricep extension:
S1: 15 x 5 - vh
S2: 12 x 5 - vh

Cardio:

Flat track, 10 min x 2.8 and 10 min x 2.7

stonecoldtruth

Your workouts are looking very good hun. I'm proud of you for making the changes you have, and for the ones I know you will make in the future.

You know, you are the only person I've brought over to Ironmass so far (well Crobar followed me I think), and I say this because I'm all about QUALITY members.. just like you.

Hit me up if you ever need ANYTHING...

and gotta love those hobbly DOMS.

__________________
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www.intelligentdesignmag.com
www.designersupps.com
josh@designersupps.com

To my fellow MIP competitors

Crobar

Haha yeah, you unofficially brought here...forgot how...:boink1:

__________________
Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY

**Winners are those who make habit out of doing things losers are uncomfortable doing**

*Ultimate Challenge 2006 *

*IMPC: April Pictures *
*IMPC: May Pictures *

Fitnfirm

Keep up the great work!!!!!!! I can see your totally motivated

Arghlita

Ouch! My knees (well, the muscles) still hurt from extensions on Friday. This week I'm going to try curls instead for a little balance then switch back to extensions next week. Then maybe standing up AND sitting down can hurt. I should have gone to 20lbs even if the guy next to me was using 20. Understand, he had to use a walker to get to the machine - which is awesome that he's working out, but I just didn't want to lift less. *Blush* I'll get there.

I didn't do my optional cardio because I can barely walk. I keep tripping on my own shoes. But I know I'm not cheating myself - I just need to be a little more patient. I know everyone has gotten excited and lifted too much once or twice, I'll consider it a learning experience (like Easter Sunday meals ) and move on.

Arghlita

GAH! I've never before tried to work out between the hours of 5pm and 8pm on a weekday at my gym before. I literally could not. The freeweight area was full of chatty campers - you know, they are hogging every bench but just sitting there, talking... I left and ate dinner and came back, and the same people were STILL camping out. I asked at the desk and the receptionist told me they won't clear out until 8:30 or 9:00pm.

I'm not at full health today anyway, so I'll go in the morning. *Sighs* I really wanted to feel "on track" today but I guess what I need to do is sleep and relax.

Arghlita

I'm a day behind this week and taking it easy from being sick, but I did get in and lift today:

Bench Press (flat):
S1: 15 x 7.5lb - m
S2: 15 x 7.5lb - mh
S3: 15 x 7.5lb - h

Flys (flat):
S1: 15 x 5lb - m
S2: 15 x 5lb - vh
S3: 15 x 3lb - e

I tried reducing the weight to the next lowest weight, and suddenly it was ridiculously easy. I'm not sure what the deal is - how is 3lbs "easy" but 5lbs and I'm shaking all over?

Military Press:
S1: 12 x 7.5lb - m
S2: 12 x 7.5lb - m

Side Shoulder Raises:
S1: 12 x 7.5lb - mh
S2: 12 x 7.5lb - mh

Dumbell Shrugs:
S1: 12 x 7.5lb - me
S2: 12 x 7.5lb - me

Cardio:

Bike, resistance 2 x 10min and 3 x 15 min, 70-85 RPMs. I really didn't want to over do it.

Arghlita

Wednesday's cardio:

Walk - incline 5%, 3.0mph, 1 mile, 20 min
Treadclimber - incline 9%, resistance 3, strides 100-110, 1.47 miles, 20 min
Elliptical - lvl 2, 50-60 RPM, 1.36 miles, 20 min

Thursday weights:

Assisted chinups (bodyweight - assistance):
S1: 15 x 30lb - m
S2: 15 x 30lb - vh
S3: 15 x 15lb - mh

Seated Rows
S1: 15 x 50 - mh
S2: 15 x 50 - h
S3: 15 x 50 - vh

Lat Pulldowns
S1: 15 x 50 - h
S2: 15 x 45 - mh
S3: 15 x 45 - mh

Barbell Curl
S1: 15 x 8 - m
S2: 15 x 8 - mh
S3: 15 x 8 - h

Cardio:
Bike, lvl 4, 80-90 RPM, 30 min

Notes: I moved from 1/2 a dose to a full dose of energy pills with breakfast. I'm going to cut back to one pill and split the dose to avoid jitters. Today is my first day with creatine, obviously nothing to see yet. (Yeah Josh, I jumped right in so :P)

Arghlita

Well, as excuses go mine is generally female hormone issues. :fingersxd I'm working on it, but sometimes... well, this week I spent five days trying to find a chocolate fix that would eliminate my EVUL brownie craving from heck. I tried chocolate protein, low carb brownies, low fat brownies... I wish I'd had the darn thing Sunday when I wanted it and gotten back to low sugar eating again Monday.

Arghlita

Hey thank you - I start to wonder if anyone is reading this then suddenly realized I hadn't responded to people.