My Fitness Plan and Training Logs

[CinnamonGirl]

This is CinnamonGirl, and if you want details, what I have been doing up until last Monday is posted in the Introduce Yourself discussion. I have been losing and gaining the same three pounds since November of last year. Marty said . . .

here is what we know...

1. the body has attenuated to the current exercise/eating regimen
2. we need to devise a new approach

i would strongly suggest that you take off 7-10 days let the body 'de-tune' - we call this softening up for gains - do not go crazy in the eating department!

we need to devise significantly different approaches in training - are you using a 'volume' or 'intensity' approach to lifting and cardio? how can we create exercise contrast? calories seem low but since I don't know how much you weigh hard to say with exactitude...

Marty and I talked, and after I answered his questions, we agreed that I would do the 'de-tuning' (this is day 5 and I am having serious problems with compliance). On Monday, I will begin again as follows:

Diet
Up until last Monday, I was consuming 1200 to 1400 calories per day in three large meals. I will increase my caloric ceiling, eat five smaller meals per day and focus on consuming more protein and fiber carbs.

Cardio
I am working toward running a half marathon later this year. Marty seemed satisfied with the intensity and length of my cardio workouts. The only change is that I will use my heart rate monitor to ensure that I'm pushing myself hard enough to get the most benefit for my efforts.

Strength Training
This is where the most significant change will take place. I am still looking at the chat transcripts for information to help me come up with a well-designed approach. One thing Marty did state that he wants me to do is to increase my reps (see Well Runs Dry -- Ebb and Flow) I will post my plan on Monday, day one of the first of 12 weeks.

Accountability
Marty suggested that I post my plans here as well as weekly progress reports. Accountability will help me make the changes I need to move to the next level. I hope to receive feedback from the other members of this community as I report my progress. I know it will help me on the days I find my resolve flagging.

[Marty]

Alright! let's pull the trigger!

[CinnamonGirl]

Day one was yesterday (Tuesday). Got on the scale . . . I gained three pounds over the de-tuning interval ... so my starting weight at the beginning of this 12 week period is 141# (or 146 according to the scale I got on May 8).

My strength training plan is based on Marty's suggestion for five days of working out as follows:

Day 1 - Legs and Shoulders
Day 2 - Rest (Cardio - primarily on the elliptical trainer)
Day 3 - Chest and Triceps
Day 4 - Rest (Cardio - tread mill)
Day 5 - Back and Biceps

My goal for cardio over the next twelve weeks is to be able to run 5 miles "in the wild," -- in other words, not on a treadmill by the 4th of July. To achieve this, I will increase my low intensity cardio (fitness walking to a minimum of 20 miles a week) and my higher intensity cardio will include endurance (longer and slower) with speed (interval training) I tend to focus on the elliptical trainer and treadmill, but will work in the stair climber and the rowing machine.

So, how did I do on my first day?

I increased my caloric intake to 1700, met my calcium and fiber goals and increased protein to 120 grams. This is definitely doable . . . and I will continue to journal for the entire 12 weeks to reinforce the change in behavior and perception I need to help me make this my way of life rather than a temporary change.

I only managed to walk one mile yesterday; I spent my lunch hour at Vitamin World buying protein bars and my supplements. I can make up the deficit on Saturday and Sunday, no problem.

My workout at the gym consisted of 20 minutes on the tread mill to warm up and then strength training. Five minutes were @ a 4 mph pace, the remaining 15 were at a 5.3 mph pace (jogging). This was discouragingly hard -- it is amazing how quickly I lose my edge if I don't continually work at maintaining!

My strength training was as follows:

Leg Presses - 3 sets of 20x160#
Squats - 3 sets of 20x40#
Seated Calf Raises - 3 sets of 20x45#

Dumbbell Shoulder Presses - 20x10# 20x8#, 20x5#
Dumbell Front Raises - 20x5#, 20x5#, 20x3#
Dumbbell Lateral Raises - 3 sets of 20x3#

I assumed correctly that I wouldn't have the starch to do 20 rep sets at my normal load for anything, so I started with less weight in every case. The only true soreness I have right now is very minor -- and I'm concerned about it because it is my left KNEE -- and I'm very careful to make sure that I don't allow my knees to go past my toes when doing squats.

This is the TOUGHEST strength training workout session I've ever done . . . I can't believe I did everything I set out to do!!

Within five minutes of finishing, I fed my muscles.

I KNOW I have made that significant first step toward my new goal.

Thanks Marty!

[CinnamonGirl]

Day 2

Still holding @ 141# -- at least it isn't going up (Marty warned me that it might for a few weeks).

Low intensity cardio -- three miles at a 4 mph pace.

Gym -- it was a cardio day. Two miles on the treadmill, walking at a 4.3 mph pace and running at a 7.0 pace every fourth minute. I did another 20 minutes on the elliptical trainer -- keeping my heart rate up between 70 and 80%.

Food -- 1735 calories and 130 grams of protein.

I eat low carb tortillas quite often. I use the small version (50 calories, 8 grams of fiber each). Dinner was two "soft tacos" with 4 oz non-fat refried black beans, about 4 oz of lean puerco pibil (roast pork -- recipe from Robert Rodriguez, director of Once Upon a Time in Mexico), light sour cream, chopped lettuce and tomato -- Yum. I am thinking of making my dinner a lighter meal because I'm eating dinner between 6:30 and 7:00 and bedtime is usually around 8:00. Anyone have any thoughts about eating dinner so close to bedtime?

[judyt456]

Hi CinnamonGirl,

Thank you for posting your plan and your conversations with Marty, it has helped me with my program even though they are somewhat different.

You ask a question about a lighter dinner.

I have been experimenting with this and have found over a period of time that a serving of lean protein, (chicken, turkey, protein powder drink or fish) and a salad works the best.
My salad would consist of dark greens (kale, collards, dark green romain, spinach etc. which you can get already cut and washed in health food stores today, they make it easy for you) broccoli, squash, tomatoes zuccini and any fiberous carb I feel like. I use 1 TBS. MCT oil or olive oil, spices, lemon juice or balsamic vinegar for a dressing. I have found this digest very quickly and doesn't leave me with a "too full" feeling.

I try to eat rice, peas, potatoes, corn etc. and any other starchy veg. during the morning or afternoon and eat the fiberous foods in the afternoon and evening. This works for me and I hope this will help you.
Good Luck. Judy456 from Charlotte, North Carolina[/list]

[CinnamonGirl]

Judyt456 -- thanks for the suggestions about eating late in the day. I will give it a try. I also appreciate the info about eating starchy carbs earlier in the day.

I am glad that sharing my goals, plans and logs are helping others. It makes "putting myself out there" (especially in terms of my age and weight) worthwhile. Thanks for letting me know!

[CinnamonGirl]

Day 3 -

Low intensity cardio - 2 mile walk "in the wild" @ 4mph.
Gym --
25 minutes on treadmill @ 4.5 mph (walking)

Dumbbell chest presses - 3 sets, 20 reps 2@12#, 1@10#
French presses 3 sets, 20 reps @ 10# each (as a superset with the above)
Seated flyes ("machine") - 3 sets, 20 reps @ 20#
Tricep Push Downs - 3 sets, 20 reps @ 20#

REALLY TOUGH!! In each of the above, I had to call on some major mental toughness to complete the third set.

I used to use electronic weight machines for my upper body training. Using free weights and increased reps is really much more challenging, and until I get a better feel for my capacity in this new "arena" I will probably continue to do the equivalent of drop sets in some cases in order to meet the goal of completing three full sets. I used the seated fly machine because I knew I wouldn't be able to do flyes with dumbbells.

Caloric intake -- 1,525 and 150 grams protein

[Lorrie]

That looks great CinnamonGirl! Thanks for sharing with us.

[CinnamonGirl]

Thanks for the encouraging words, Lorrie. I'm glad to see that you've opened your own training log. Knowing that others are interested helps me when I start that internal argument on Friday afternoons -- hmmm . . . gym or sushi and martinis? Gym . . . then sushi and martinis?!!

[CinnamonGirl]

Day 4

142#. - Up a pound. The control freak in my head is screaming about this -- and my gut reaction is to cut back on calories. I have been tracking everything I eat, and I'm well within my ceiling, so . . . I'll be OK with it as long as I don't go much higher!!

Low intensity cardio - NONE. Yesterday was very windy and rainy and I don't have the kind of rain gear I would have needed for the conditions. I will have to try to make up the deficit today and tomorrow.

Higher intensity cardio - NONE. Didn't have the time. Will have to incorporate this into my trip to the gym today.

Reality Check. Sometimes work, appointments and other things work against me. I can choose to be resilient and not allow these minor bumps to have a lasting impact on me.

Caloric Intake: 1490 and 115 grams protein

[vinay]

Hi,

I was wondering if a log of once or twice a week on bodyweight is more reasonable than one recorded daily. I think one cannot control the body well enough to adjust the weight on a daily basis. Checking daily is probably not good for ones sanity :). I also see changes in strength and muscle sizes in sudden jumps rather than everyday.

While a daily log may be good to read over at the end of the week, drawing a daily inference is probably detrimental.

[Tom]

Vinay has a point. My weight can fluctuate by about 5 pounds during the course of the day. Yours will too.

What I do: I continue to measure daily, but I also punch the daily values into a spreadsheet that gives me my average weight for the last 7 days. _That's_ the number I'm most interested in.

I first started doing this last year. I felt like I wasn't making any progress from week to week, so I plugged in my daily weights for the past few months into a spreadsheet. Lo and behold, a nice, steady downward-trending graph.

I'm the first to admit that it does suck to see the scale go up, though Witness my own angst in the "Tom's diet" thread. I knew that it would happen, and I know it's no big deal, but it still bugs me.

[judyt456]

Hi,

I would like to add to the discussion of how often to weigh.

When I don't weigh each day I tend to eat more and I am not as diligent about making sure what I eat is "clean food". When I weigh daily I know if I need to watch more carefully or I know if I can be a little more relaxed about the food thing. It seems to be a mind set that prepares me for the day.

The two things that help me keep check on my weight is to keep a food journal and weighing each day. By doing this I have been able to maintain a good weight for years. The journal helps me see if I overeat on one day or one meal I can correct it on the next one. Since most of us eat at least 5 times a day this gives us a lot of flexibility.

I will add I didn't like the idea of a food journal for a long time but, when I saw how well it worked I decided I better like it and now it is just part of a lifestyle.

CinnamonGirl, you are doing great and you are right you can choose to be resilient and not allow minor bumps to have a lasting impact on you. Remember there will always be little bumps along the way, without them we would never learn anything. Keep up the good work.
:D Judy456

[vinay]

Interesting . I should start keeping logs. I just depend on friends to call me fat and thin. I probably weigh myself thrice a year.

[CinnamonGirl]

Thanks to all of you -- Lorrie, Tom, Vinay and especially Judyt456 for your encouraging words and suggestions. I have done enough daily weighing to know that I shouldn't stress about a pound or two over the course of a day -- so many factors come into play -- how much water I drank/didn't drink, how much salt I added, or if I made choices high in salt, like canned soups. I think I remember Marty telling me that I SHOULD weigh myself every morning. I guess this is because I'm at the toughest phase of the weight loss "campaign." It's hard to imagine, but what he has suggested is actually the easier approach. At the end of this 12 weeks, I may be trying the more strict approach if I haven't met my goal of losing ten pounds.

Yesterday was Saturday and I went in to the gym on my way home from working OT and did a quick back and biceps workout. I have been mulling over the past week and have decided to call it week one -- even though it was more like a rehearsal with most of the likely obstacles thrown in. Work has gotten stressful and crazy, and I didn't take breaks or lunch hours as I usually do, so I'm way off the mark on my low intensity cardio. This coming week, I will make it a point to get away from the office and do my walking.

My Saturday workout --

15 minutes on the elliptical trainer, then:

Lat pull-downs - 3 sets of 20 reps, 1 @ 40# and 2 @ 30#
Chest-supported incline row - 3 sets of 20 reps, 10#
3 sets of 20 reps of dumbbell curls @ 12#
1 set of 12 reps of concentration curls @ 10#. Could not go further --

This coming week will be better. I am starting Monday instead of Tuesday because I have a dental appointment, and I would rather take an abbreviated workout on a cardio day.

[Tom]

I think daily weighing _is_ an important thing, because it prevents you from straying too far and keeps you focused. However, it's equally important to keep it in perspective. Slight up-and-down fluctuations will happen. There will be days where you don't lose any weight. Heck, 2 pounds per week of weight loss is fantastic if you can keep it up, but that's only .2857 pounds per day, so you may not even notice it happening from day to day.

That's why I like the "average weight in the last 7 days" metric; it tends to smooth out the fluctuations and give you a better picture of how you're actually doing.

So, yes you should weigh in daily, but you shouldn't flip out if you go up one day, or stay flat for a day or two. (On the other hand, if you put on a pound a day for 7 days, it may be time to reevaluate your dietary approach. :lol: )

Tom

PS I weigh in first thing in the morning. I've found that doing it this way tends to make the results more consistent.

[CinnamonGirl]

142 yesterday and this morning. I am not really too concerned about this because at this point, the scale is not the best method for measuring my progress. However, I am chagrined because four pounds makes a difference when you're as short as I am (I can't comfortably wear my jeans right now!)

Low intensity cardio - 3 miles @ 4 mph (Yeah! -- always nice to start the week on track)

Workout (Monday)

Leg Press: 1 set @ 140#, 3 sets of 20 reps @ 160#
Squats: 3 sets of 20 reps @ 40#
Seated Calf Raises: 3 sets of 20 reps @ 45#
Hip Abductor: 3 sets of 20 reps @ 80#
Hip Adductor: 3 sets of 20 reps @ 90#
Shoulder Presses: 3 sets of 20 reps, 2 @ 8# and 1 @ 10#
Front Shoulder Raises - 3 sets of 20 reps @ 5#
Lateral Shoulder Raises - 3 sets of 20 reps @ 5#

Next week I should increase the hip abductor and adductor exercises by 5 pounds. Everything else, especially the shoulder work is very challenging.

Caloric intake yesterday was 1500, with 120 grams of protein.

The best thing about this new program is knowing that I will eventually see the progress I'm looking for -- and this is not only about patience/deferred gratification. I get instant gratification in walking out of the gym feeling and knowing that I really worked hard -- that I'm making a significant effort toward accomplishing my goals.

[vinay]

Hey Cinnamon Girl,

20x160 in leg press is quite a bit! Thats neat.

I like to bring it down till my knees are on my shoulder and my calf on my hips, hold for a count of 3 and push up fast.

[CinnamonGirl]

Thanks for the good words, Vinay. 160 pounds within the context of 20 rep sets is still a challenge for me - so I appreciate your positive feedback.

I like your new avatar!

[CinnamonGirl]

142 this morning

No low intensity cardio yesterday. Too few team members and too many bases to cover. (I'm in IT and we're getting ready to start a project to replace/upgrade about 8,000 PCs to Windows XP before the end of the year :shock: ).

Yesterday was cardio day. I did 45 minutes in total as follows on the treadmill -- walking - 4 mph for two minutes, then increasing the incline to 3.0 and then increasing again every two minutes until walking @ a 4 mph pace without holding on was difficult (the first 25 minutes). Ran at a 6 mph pace for 10 minutes, then walked at a 4.5 mph pace for the last 10 minutes. As of this writing, both of my knees are good.

Caloric intake - 1,600 and 120 grams protein. I keep forgetting that I've increased my caloric intake and that not continuing to increase is actually a good thing.

[paperboy]

Hey CG, nice to see a fellow geek on the boards! We're currently doing a migration as well, although not quite 8000 PCs! That's quite an undertaking, good luck with that!

[CinnamonGirl]

Paperboy, I guess to the average person, I'm a geek, but in reality, I'm a geekette. I'm not technical enough to be an engineer, so in this project, my current role is coordinating, managing and supporting user testing in a lab environment. It's amazing how complex this project is proving to be -- not only are we upgrading/replacing PCs running the gamut from Windows 95, NT 4.0 and W2K, we're also migrating to Active Directory and changing the physical network infrastructure in our remote offices in hopes that this will resolve response time issues.

[paperboy]

Paperboy, I guess to the average person, I'm a geek, but in reality, I'm a geekette. I'm not technical enough to be an engineer, so in this project, my current role is coordinating, managing and supporting user testing in a lab environment. It's amazing how complex this project is proving to be -- not only are we upgrading/replacing PCs running the gamut from Windows 95, NT 4.0 and W2K, we're also migrating to Active Directory and changing the physical network infrastructure in our remote offices in hopes that this will resolve response time issues.

Such is the nature of IT projects. Very typical of things I have experienced in my career.

Once your migration is complete, though, it will be well worth it. Administration with Active Directory will be sooooo much easier. I hope you guys don't make the same mistake as my previous employers--do it right from the start, especially with infrastructure. I can't tell you how much frustration us engineers have experienced trying to fix something that should've been done correctly to begin with. Oh well, call it job security!

[CinnamonGirl]

142 this morning. OK. Time for a reality check. Before coming here to log yesterday's stuff, I visited Tom's log and found myself thinking along the same lines as he is -- I was ready to stop what I'm doing, cut back calories, etc. BUT I have been counting calories and working out for a long time -- and on a plateau since November. In looking back over my logs, I have to admit that I was shooting myself in the foot to get big results (2 pounds loss per week). About 60% of the time, I was actually consuming 900-1,000 calories per day. I have increased my caloric intake on Marty's recommendation. After months and months of low caloric intake, 1500-1800 calories a day is EASY and the kind of eating I could easily see myself doing for the rest of my life. It makes sense that I am gaining some weight in the early days (hopefully not more than a week more) of this new plan. I need to chill and just do what he has recommended and not stress about the scale. I need to train my brain just as much as I need to train my physical self right now. So, unless I continue to gain weight into the fourth week of this plan, I'm staying the course. That being said, here is what I did yesterday:

Low intensity cardio -- 2 miles @ 4mph

Workout:

Dumbbell chest presses - 2 sets, 20 reps @ 10#, 2 sets, 20 reps @ 12#
Dumbbell flys (not machine!!) - 4 sets, 20 reps @ 10#
Dumbbell (overhead extensions for) Triceps - 4 sets 20 reps @ 10#
Cable tricep pushdowns - 4 sets 20 reps @ 10#

Didn't seem as tough this week as last. Should I be pushing myself harder -- going for more weight and fewer sets or adding a set if I can?

[Lobo]

CinnGrl,

How difficult do the presses feel? I'm thinking if you can hit triceps with
10#'s after doing chest, you didn't work chest hard enough. 10#'s seems
a bit light even going to 20 reps. I'll bet you could push the 25#ers even
to 20 reps.

[CinnamonGirl]

Hmmm . . . the voice of optimism, Lobo! Since I'm a newbie to using dumbbells (used to use electronic weight machines up until last week), I feel very uncoordinated and not comfortable with lifting the heavier stuff yet. It's amazing to me how many other muscles come into play! That, combined with the high rep sets Marty suggested had me thinking that I am still just a twinkie (someone who isn't strong and/or not to be taken seriously). You're probably right -- I could increase now (I recall pushing about 60# on the electronic version of the chest press). I expect that as the weeks go by, I'll be able to report significant improvements in the poundage.

[ms_irreverent]

CinnGrl,

How difficult do the presses feel? I'm thinking if you can hit triceps with
10#'s after doing chest, you didn't work chest hard enough. 10#'s seems
a bit light even going to 20 reps. I'll bet you could push the 25#ers even
to 20 reps.

This has never occurred to me, but if it's true, it sure would explain why *I* had difficulty doing triceps the other day. Learn something new every day!

[ecouls1]

Cinnamon,
To answer your question, yes! More! That's the point, right? Always seek to improve. You know what weight and reps you hit this workout, now, next workout, either increase the weight, or the reps. Or, if you're feeling really ballsy, both. If you hit your targets next workout, increase weight or reps again. Like Marty says, stay the course as long as you continue to see gains. My $.02. Keep up the great work!!

[CinnamonGirl]

Hi, Ms_I.

Lobo does give food for thought.

Another thing that has come into play -- that delayed muscle soreness -- My triceps are VERY sore when it's time to do my biceps. (I workout five days a week, with strength training every other day). Maybe as I improve this won't be the case -- but I remember thinking last Saturday that I might not be able to do any bicep work -- but I decided that I was tough was enough and did it.

[ms_irreverent]

Hi, Ms_I.

Lobo does give food for thought.

Another thing that has come into play -- that delayed muscle soreness -- My triceps are VERY sore when it's time to do my biceps. (I workout five days a week, with strength training every other day). Maybe as I improve this won't be the case -- but I remember thinking last Saturday that I might not be able to do any bicep work -- but I decided that I was tough was enough and did it.

How do you split up your weights per session?

Incidentally, while it's true that you may be stronger than you think and capable of lifting heavier dumbbells than you've tried, I can tell you from experience that 60 pounds on a machine is nothing like 60 pounds' worth of dumbbells, so use that as only a very rough guideline. For me, as a rule the most I can lift with dumbbells is equivalent to 50 percent of a corresponding machine, and in a lot of instances it's more like only a third.

[Usarchafin]

I think you are doing great!!!
It is so hard for my to get the consistency in my workouts. You seem to be doing it.
I saw the varous comments on weighing daily or weekly, etc.
Remember to always get your water in. I find when I workout I need nearly double my daily intake of water just to not feel bloated or retain water. Sometimes the slightest water retention will affect your weigh-ins. And add in the heavier workouts and you may gain an ounce or two there and not even realize you are becoming 'muscle woman' (a great thing!!!)
Keep up the hard work!
(I'll toss in my goal to get some walks in at work too!!!)

[CinnamonGirl]

Usarchafin, thanks for the positive feedback. I still think that I'm a twinkie, but I'm getting stronger -- I would gladly weigh 142 for the rest of my life if I exchanged most of the fat for muscle.

Ms_I, (I hope this answer is the info you are asking for) these are my splits -- day 1, legs and shoulders, day 3 chest and triceps, day 5 back and biceps. So, my triceps were really sore on the day I did my biceps. I imagine this won't be such a factor as I improve.

Ecouls1 - thanks for the encouragement. I agree that I should be working harder. Next week I'll plan my workouts better to accomplish that goal.

Now for my log items:

141 today. While I'm glad to report this, I know better than to get excited about one pound. Let's just say I will get excited when I see some momentum in the desired direction!

Low intensity cardio - 1 measly mile @ 4mph pace.

Higher intensity cardio -- elliptical trainer for 35 minutes, keeping my heart rate up in the 140 to 150 beats per minute range (it was tough). The machine said 400 calories burned and average heart rate of 147. I'll have to do the math later to figure out where that puts me in the target range.

Caloric intake: 1,560 calories and 120 grams protein.

I am a happy girl!

[Lobo]

49yo => Max HR approx. 171 bpm (beats per min)
90% MHR = 154bpm
80%MHR = 137bpm
70%MHR = 120bpm
60%MHR = 103bpm
50%MHR = 86bpm

[ms_irreverent]

CG, yes, that is what I was asking. Why do you split the biceps and triceps into separate days? I would think it would make more sense to work them at the same time, which would eliminate the problem. In theory, anyway. :) Or is there some reason to not work them together that I don't know?

[CinnamonGirl]

Ms_I -- I based my splits from a recommendation Marty made during the April 5 chat (see chat transcript dated 4/5/05 - fireman1's question). If I find that the soreness has a negative impact on my ability to do biceps two days later (this afternoon), I'll make a change for next week.

Lobo -- thanks for doing the math for me, and providing all of the info I wanted. Looks like I can slow down a little AND get better results with less effort.

Have a good day, everyone. Your feedback and encouragement are invaluable to me.

It's Friday (no internal argument about eating and drinking today -- I have progress to guard! -- maybe I'll go to the gym tomorrow too!)

[CinnamonGirl]

Friday's activities:

Low Intensity Cardio
2 miles at a 4mph pace. As of this writing, I know I'm going to be short on my weekly goal of 20 miles. Next week will be better.

Gym Workout:

Pre-lifting warmup -- 25 minutes on the elliptical trainer heart rate up in the 80% (138-140 bpm) range for 22 minutes of the total.

Lat Pull-downs: 20x25#, 20x30#, 20x30# and 20x40#
Iso Lat Row (machine): 20x25#, 20x25#, 20x25# (probably didn't do this one right -- my shoulders are really sore)
Biceps: 20x10#, 20x12#, 20x12#

With the exception of the row, I feel I am strong enough to add more weight. I try to be flexible and try new equipment if what I'd planned to use is not available. I don't know that the Iso Lat Rowing machine is a good alternative for me -- my shoulders feel just like I've done 30 minutes on a health rider.

Calories -- 1200 and 78 grams of protein. I know this is low, but I knew that I'd be going out to eat on Saturday (yesterday). Today is my day off and I will get back on the scale tomorrow.

[CinnamonGirl]

142 Monday and today. Could have been worse - I did over eat over the weekend.

Monday was a good day. Here is how I did:

Low intensity cardio -- three miles @ 4mph.

Gym workout:

Warm-up cardio -- treadmill @ 4.0 mph and 5.0 incline. 20 minutes, 15 minutes in the 135-142 range -- About 80% (thanks again, Lobo!)

Leg presses: 20x160, 20x170, 20x180

Squats: 20x40, 20x40, 20x40,

Abductor: 20x80, 20x85, 20x90

Adductor: 20x80, 20x85, 20x90

Seated Calf Raises: 20x45, 20x50,20x50

Dumbbell Shoulder Presses: 20x8, 20x10, 20x10

Dumbbell Front Raises: 20x8, 20x8, 20x10

Dumbbell Lateral Raises: 20x5, 20x5, 20x8

I can add weight for my legs in each exercise except for the calf raises. I am still definitely a twinkie in terms of my shoulders.

A new development -- I get a "popping" sound and sensation in my sternum when I do my leg presses. Wondering if this is just an idiosyncrasy or a possible injury. Should post this on the chat with Marty.

Caloric intake yesterday: 1,620 and 120 grams of protein.

[ms_irreverent]

WAG here, but if you're popping the sternum, I wonder if you need to adjust the seatback. It sounds as though you are putting too much pressure on the wrong place because you don't have the proper support. But I could be totally wrong, of course.

[Tom]

That _is_ pretty odd. I don't do leg presses very often, but when I do, I generally set the seat to recline as far as it goes, so that my back is as close to straight as possible. If you're sitting with your back at right angles to your legs, you end up putting a lot of stress on your lower back.

That being said, I've never heard of leg presses making the sternum pop. What are you doing with your arms while doing leg presses? If there are handles on the machine and you're pulling or pushing on them really hard, that might be what's causing the popping. Maybe try doing some with your arms folded across your chest.

[vinay]

20x180 in leg press done in very strict form is extremely difficult if your squat is 20x40. Or maybe you could squat more :).

[CinnamonGirl]

Vinay,

I don't work that hard at squats because my knees don't like them. I have to really pay 100% attention to what I'm doing when I'm doing squats . . . and even when I do them with really good form, sometimes my knees hurt.

When I do leg presses, I still pay attention, but I don't have to really hone down quite as closely on what I'm doing -- more like 40% of my attention.

[CinnamonGirl]

142 yesterday and today.

Yesterday should have been a cardio day at the gym, but life intruded. I will see if I can't incorporate that into today's session at the gym.

I did three miles of lower intensity cardio @ 4mph pace.

Yesterday's caloric intake was 1,160 and 26 grams of protein. I just couldn't see eating more when I didn't really exercise.

What the scale says about me is having less impact on my sense of well-being. I just wish that I could still wear my favorite jeans!

I've already planned my workout for this afternoon (I'm into week three . . . and only just starting to look at working harder each subsequent time). This afternoon will be chest and triceps.

[ms_irreverent]

Stick with it. You will get into those jeans yet!

[CinnamonGirl]

Thanks for the encouragement, Ms_I. Yesterday when I was mulling over my lack of momentum on the scale, I found myself realizing that no matter what, I don't intend to give in. 12 weeks is not a long time to try something new . . . and even if I don't lose those pounds, I am sure that I will be much stronger and firmer too. My main objective is to be healthy, look good and feel good. That number on the scale is gradually looking less important, although I would STILL like to achieve a number that is not considered overweight by any reasonable standard.

[CinnamonGirl]

142 AGAIN this morning. Aside from that, yesterday was a great day.

Low intensity cardio -- three miles @ 4 mph

Gym workout:

Pre-lifting warmup -- 18 minutes on the elliptical trainer. Had my heart rate up in the 80% range (135-145 beats per minute) for 16 of those minutes.

Yesterday was chest and triceps. This is what I did:

Dumbbell Chest Presses: 20x12, 20x12, 12x15

Dumbbell flys: 20x12, 20x12, 20x12

Dumbbell Tricep Extensions (overhead): 20x15, 20x15, 20x15

Cable Push Downs: 20x15, 20x15, 20x10

I took it easy on the chest work because I'm a little sore from that strange thing happening with the leg presses. It's more of a vague pain. I'll baby it for a while and see if it doesn't improve on its own. The rest of the workout was much more challenging -- had to fudge on form for the last one or two reps of both tricep exercises to complete the three sets.

Caloric intake was 1,450 and 123 grams of protein. Definitely doesn't feel like dieting to me.

[Lobo]

[quote="CinnamonGirl"]142 AGAIN this morning. Aside from that, yesterday was a great day.


I know the weight is important to you, but maybe you could also take a
couple of tape measurements. Say...from areas you would like to see
less of :) and add those to your weight comparison. That may give you
a better understanding of the body transformation you're undergoing.

Just a thought. Don't let the weight number discourage you. Remeber, this
is a life-long marathon.

[CinnamonGirl]

Thanks for the encouraging words, Lobo. To borrow from Marty's stream of consciousness, I have settled in for the long haul. Thanks for the reminder about the measuring tape. I should, and I will. (Although you won't find me posting those numbers here anytime soon).

[Marty]

1. weigh 1st thing in the morning
2. salt intake will cause a person to retain water - up to several pounds
3. settle in and settle down - don't become excessive/complusive
4. lift your weights, eat your food, do your cardio - and get on with life
5. you need 3-4 weeks under your belt before making in-flight corrections
6. are you feeling better? are you more vibrant?
7. If you are dragging let me know -

[CinnamonGirl]

Thanks for the feedback, Marty. I AM feeling better, and I am definitely vibrant. I love walking out of the gym knowing that I made every minute I spent there count.

I am settled in -- not worried about the scale anymore. I am hitting all of the points you made . . . it's great to know that I'm on track.

[fuller]

CinnamonGirl -If you don't mind, what is your height?

[CinnamonGirl]

Fuller . . . I am 5'2"

[fuller]

Cinnamongirl - thanks! I hope that wasn't too personal. Just to be fair I am F, 36, 5'5 and weight about 135 - I say about, because I rarely weigh myself - I use a tape measure and gauge by my clothes mainly. I do weigh myself once a month or so. I use to weigh myself daily for years. My normal weight is 125 - I gained about 14 pounds from the use of a fertility drug - I think I have lost about 4 or 5 pounds of that. I stopped weighing myself after this weight gain, because I just cringe when I see 130 something.

I have consistently kept up weight-training all of my adult life, but my diet can go in extremes - very disciplined to downright awful! This weekend I am going to New Orleans for their annual jazzfest and plan to just enjoy myself - then really stick it to it next week!

Your plan looking great -stick with it!

[CinnamonGirl]

Not a problem, fuller. There are more details about me in the very first post of this thread, as well as in my introduction. Feel free to read those, and welcome to our community!

[CinnamonGirl]

143 this morning.

Friday's activities -- 2 miles low intensity cardio @ 4mph

Gym Workout:

Pre-lifting warmup:
Elliptical trainer - 18 minutes, 15 minutes @ 138-145 bpm (80%)

Lat Pulldown: 20x30, 20x40, 20x50, 20x50
Chest-supported T-bar Row: 20x10, 20x10, 20x10
Dumbbell Curls: 20x12, 15x12, 20x10

1,640 calories and 120 grams protein

[CinnamonGirl]

143 yesterday and this morning. This weight gain is attributable to missing both of my high intensity cardio workouts and eating/drinking too much at a party. Gotta get a handle on that.

Monday was a good day. I walked four miles at a 4mph pace.

Gym Workout:

Pre-lifting warmup: 18 minutes on elliptical trainer, 15 of those minutes in the 80% heartrate range (138-145 BPM). 216 calories burned.

Squats: 20x60, 20x60, 20x60
Abductor: 20x90, 20x95, 20x100
Adductor: 20x90, 20x100, 20x110
Seated Calf Raises: 20x45, 20x50, 20x50
DB Shoulder Presses: 20x10, 20x10, 20x8
DB Front Raises: 20x8, 20x8, 20x8
DB Lateral Raises: 20x5, 20x5, 20x8

1,520 calories and 115 grams protein

[CinnamonGirl]

143 this morning.

Yesterday was busy -- got only one mile @ 4mph pace under my belt.

Gym workout: cardio day total of 50 minutes and 530 calories burned.

35 minutes Elliptical Trainer, heart rate of 135-150 bpm (80-90%) for 30 of those minutes. 460 calories burned. REALLY TOUGH -- missing both cardio days last week was expensive in more than one way!
15 minutes cycling, heart rate of 110-120 bpm (60-70%) for entire 15 minutes. 70 calories burned.

1,365 calories and 111 grams of protein.

[CinnamonGirl]

142 this morning!!

Low intensity cardio - 3 miles at a 4mph pace

Chest and Triceps Day

Dumbbell Chest Presses: 20x12, 20x12, 20x15, 20x15

Dumbbell Flys: 20x12, 20x12, 20x12, 20x12

Tricep Extensions (overhead): 20x15, 20x15, 20x15, 20x15

1,445 calories and 107 grams protein.

A good day.

[CinnamonGirl]

141 this morning.

Low Intensity Cardio: 2 miles @ a 4 mph pace.

Cardio day at the gym: 50 minutes and 575 calories burned.

Elliptical trainer - 50 minutes, 48 minutes with heartrate @ 135-150 BPM -- 80-90%.

1,250 calories and 98 grams protein. I know this is on the low side, BUT I'm going to Reno for the weekend, and I know it will be hard to walk the walk 100%. I know now to avoid high carb food after 4:00.

[Marty]

how are you feeling?

[CinnamonGirl]

I feel great most of the time. The soreness that I used to have 48 hours after lifting is hardly noticable anymore, which has me wondering if I'm working hard enough. I'm usually BEAT by the end of my day, and the wonderful side-effect is that I'm sleeping really well. I've been struggling with insomnia for some time now.

I'm going to cycle through another week without doing leg presses to see if the strange injury to my chest has healed. Ms_I mentioned that I may need to re-position the back-rest. The leg press I use has a 45 degree angle (I'm guessing) -- once the sled is off the stops, it's all about your legs because gravity definitely comes into play. Any advice?

I am really working on getting more protein into my diet, and cutting carbs after 4pm, although I do eat a good amount of romaine lettuce with my fish or chicken for dinner. Small meals are working well for me, although I am hungrier more often than I used to be. This is not a problem though. I view hunger like I view muscle pain after a workout -- it's good pain.

[ms_irreverent]

For the leg presses, maybe you need to try a different machine, one that isn't a sled. Look for one with a stationary seat--on that type, it's the foot platform that moves when you press.

[CinnamonGirl]

Actually, Ms_I, the press "machine" I was using has a fixed seat. The back rest is adjustable for angle only.

[vinay]

Hi,

I do get pain in my pecs if I do pulldowns or chins. Maybe you were holding yourself in a way that your pecs were stretched while doing leg press. Do u do legs the day after chest?

[ms_irreverent]

Actually, Ms_I, the press "machine" I was using has a fixed seat. The back rest is adjustable for angle only.

Oh. You said sled, so I was envisioning something completely different. I'll shut up now. ;)

[CinnamonGirl]

I went to the Internet looking for examples of leg press machines and I can see why we have a misunderstanding. There are more variations than I thought possible!

[CinnamonGirl]

141 this morning (Saturday).

Friday was a pretty good day.

Low intensity cardio - 2 miles @ a 4mph pace.

Gym Workout:

Pre-lifting warm-up: Elliptical trainer, 18 minutes with 15 minutes @ a heart rate of 125-138 bpm. 210 calories burned.

Lat Pull Down: 20x30, 20x40, 20x50 and 12x60
T-Bar Row: 20x10, 20x15, 20x20
Bicep Curls: 20x12, 20x12 and 20x15

Calories: 1,350 and 120 grams protein.

I will be out of town on Sunday and Monday. My first post will likely be on Wednesday morning. I'm going to Reno, Nevada. Sunday night dinner will be Lobster and Steak @ Boomtown for $19.99.

[onecoolmama]

Have a great time and a safe trip!! The dinner sound YUMMY!! 8)

[ms_irreverent]

Have a wonderful time, and enjoy that lobster for me. :)

[Bobcat]

Twenty bucks for lobster and steak? Holy cannoli! Almost heaven.

[CinnamonGirl]

I am back! I shouldn't have mentioned the steak and lobster buffet. We went and when we saw the line (the end was past the two hour wait marker), we decided to go elsewhere. Ate lots of good food (I'd say I was about 80% clean). My big splurge was a seafood dish - scallops, salmon, prawns in a creamy sauce. No regrets.

Started back on my plan last night with a healthy, clean dinner. Got up this morning and did 15 minutes of cardio before breakfast. I am anxious to start making progress. Will post weight and other info this evening.

[ms_irreverent]

Welcome back! Sounds to have been a good time, and you did quite well. Seafood has redeeming value anyway.

[onecoolmama]

Sounds like you had a great trip. I agree with Mrs I..vacation is just that. No worries.

[onecoolmama]

Sounds like you had a great trip. I agree with Mrs I..vacation is just that. No worries.

[CinnamonGirl]

140 this morning.

Deepening the Metabolic Fast State: 15 minutes of stepping @ 11" setting before breakfast.

Low Impact Cardio - 3 miles @ a 4mph pace.

Pre-lifting warmup: Elliptical trainer for 15 minutes, heartbeat @ 115 to 130 bpm for 10 of those minutes. 180 calories burned.

Squats: 20x60, 20x70, 20x70
Abductor: 20x95, 20x100, 20x105
Adductor: 20x100, 20x110, 20x115 (tough!)
Seated Calf Raise: 20x45, 20x50, 20x55
DB Shoulder Press: 20x10, 20x10, 12x8
Combined DB front and lateral raises: 20x5, 20x5, 20x5 (really tough -- I sure hope I can get stronger here!)

1,570 calories and 115 grams protein.

[CinnamonGirl]

140 yesterday (Thursday)

Early Morning Cardio: 15 minutes stepping @ 11 setting.

Low Intensity Cardio: 1 mile @ 4mph.

Chest and Tricep Day
Pre-lifting warm-up: 15 minutes on the elliptical trainer, heart rate 120-150 bpm, 175 calories burned.

Dumb Bell Presses: 20x15, 20x15, 20x15, 20x15
Dumb Bell Flyes: 20x12, 20x12, 20x12
Overhead Extensions: 20x15, 20x15, 20x15
Cable Pushdowns: 16x15, 12x20, 12x20

1,550 calories and 127 grams protein.

Lifting yesterday was really hard didnt have any energy at all. It could be because I lifted on Wednesday too or because I need to eat between lunch and working out. We shall see, because Ill be lifting again today.

I'm coming to the end of week 5 . . . and although I'm nowhere near the projected halfway point in weight loss, I am settling into a reasonable and much healthier pattern of eating. This is a BIG change that will allow me to maintain my weight loss AND get stronger. I am a happy girl.

[ms_irreverent]

Good going! Keep it up.

[CinnamonGirl]

140 Friday and 140 today.

Friday:

Early morning cardio - 15 minutes of stepping

Low Intensity cardio - 2 miles @ 4mph pace.

Prelifting warmup - 15 minutes elliptical trainer, 13 of those minutes @ heartrate of 135-140 bpm. 180 calories burned

Back and Biceps day

Lat Pull Downs: 30x20, 40x20, 50x20 and 60x20
TBar Rows: 15x20, 15x20, 20x20
Bicep Curls: 12x20, 15x20, 15x16

Don't know exactly my caloric intake. Went out to dinner at a new restaurant. It was a sublime meal -- truly dining vs fueling the machine. No regrets.

****************************
I started today with a cup of coffee and 30 minutes of stepping.

1,534 calories and 74 grams protein.

[vinay]

hi, do u have assisted pull up machines there? Even i am doing high rep sets and they seem to really hit the lats.

[ms_irreverent]

You're right about that pullup, Vinay. My gym has one, and it's quite effective.

[CinnamonGirl]

Yes, my gym does have an assisted pull-up machine. I will incorporate that in my next back workout. Yesterday's was kinda short due to the dinner date.

Thanks for the reminder of other options

[CinnamonGirl]

140 yesterday and 145 today. :shock:
JUST KIDDING!! I gained a new digital scale yesterday, and the difference in what I weigh is due to having a better scale.

Unlike previous weekends, I did cardio on both Saturday and Sunday. I will post my activities and calories by editing this message this evening when I finish for the day.

This morning I did 20 minutes of cardio before breakfast. During the day I did an additional 2 miles at a 4.0 MPH pace.

Legs and Shoulder day (but shoulders will be done tomorrow due to time constraints)

Pre-lifting warmup: 15 minutes elliptical trainer (no heart rate monitor). 160 calories burned.

Leg presses: 140x20, 150x20, 160x20. (repositioned the back-rest. Still had some pain, but the thumping feeling did not appear).
Squats: 70x20, 70x20, 70x20
Calf Raises: 45x20, 50x20, 55x20
Abductor: 100x20, 105x20, 110x20
Adductor: 105x20, 110x20, 115x20

1,450 calories and 107 grams protein.

[Lobo]

140 yesterday and 145 today. :shock:
JUST KIDDING!! I gained a new digital scale yesterday, and the difference in what I weigh is due to having a better scale.
.

Yikes! Bummer of a new scale :D Have you taken any measurements? Don't have to post the numbers, but maybe just the change in the numbers.

[CinnamonGirl]

Still haven't done the measurement thing. I don't know why I just don't want to do it; it's not rational. One thing that I do have is my version of the jeans of death. I can button them now, and while they're not really too tight, I still have too much of a "roll" above the waist band to feel comfortable appearance-wise wearing them.

The scale thing does not bother me because I donate blood components regularly, and they weigh me to determine how much I can donate. I am accustomed to my old bathroom scale weighing 5 pounds lighter than the scales at the blood bank and at the doc's office. I also know that while I place emphasis on how much I weigh, the proof to me is in how I look and feel. I am doing fine.

[CinnamonGirl]

Lobo, there IS a difference. I have two pairs of jeans that I haven't been able to wear since I did the softening phase of this 12 weeks. I can now comfortably wear the more forgiving of the two!

[Lobo]

Lobo, there IS a difference. I have two pairs of jeans that I haven't been able to wear since I did the softening phase of this 12 weeks. I can now comfortably wear the more forgiving of the two!

WooHoo! U go girl!

Hey, use whatever metric keeps you motivated.

[CinnamonGirl]

145 yesterday morning.

Fitness activities:
20 minutes cardio before breakfast. 2 miles @ 4mph pace later in the day.

35 minutes elliptical trainer, heartrate of 135-150 BPM and 430 calories burned.

Shoulder Presses: 10x20, 10x20, 10x12, 10x12
Front and Lateral raises (combined): 5x20, 5x20, 5x20

1,450 calories and 113 grams protein.

[vinay]

"Front and Lateral raises (combined): 20x5, 20x5, 20x5 " is that 20 pounds for 5 reps supersets ? thats a tremendous amount of weight.

[CinnamonGirl]

I wish. It's lifting five pounds 20 times (I'm doing high rep sets during this 12 week interval). My shoulders are my weakest point, and I can't seem to make progress of any magnitude.

[Usarchafin]

I am finally catching up and reading a few logs here and there.
You are doing GREAT!!!
I REALLY need to start the squats. I think they would help my butt!!!

[vinay]

Hi,

Even im doing high rep sets currently. Its very tough for me too to do lateral / front raises. Maybe that muscle is just smaller than we imagine.

[CinnamonGirl]

144 yesterday morning.

Yesterday I started the day with 20 minutes of cardio. Low intensity cardio was 2 miles at just under 4mph pace. No gym workout (husband needed to do some work at home). I did 25 minutes of cardio in the afternoon. Between AM and PM stepping yesterday, I did 40 minutes of real cardio.

1,440 calories and 127 grams protein.

*************************************

143.5 this morning (Thursday). The ability to track weight loss in smaller increments is the reason I bought the new scale.

Started the day with 20 minutes of cardio and two chest exercises since I didn't do them yesterday. Adding this small amount of lifting to the end of my pre-breakfast cardio was tough, but not as tough as I thought it would be.

Dumbbell Chest Presses: 15x20, 15x20, 15x20
Flyes: 15x20, 15x20, 15x20

Lower Intensity Cardio - 3 miles at a 3.8 mph pace.

Gym workout - Cardio day with remainder of lifting not done on Wednesday:
2 miles on the treadmill @ 5.1-5.6 mph for 25 minutes. 250 calories burned
Tricep Extensions: 15x20, 15x20, 15x20
Pushdowns: 20x20, 20x20, 20x20

With the early morning cardio (stepping) and the afternoon run, I spent 45 minutes on moderate to high intensity cardio. I spent about 25 minutes on lifting between the chest stuff done early this morning and the tricep work done in the gym this evening.

1,535 calories and 137 grams protein

[Marty]

I haven't been ignoring you - though it may seem that way - I have been out of town and then got hit with hurry-up deadlines....

so as of today - may 12th - where are we at in relationship to when we started? How long has it been and what tangible progress have we got to show for our efforts - second question: is the current approach appropriate for the near future? Finally - within each leg of the fitness triad - how do you feel you are doing. Try and be concise and precise -

[CinnamonGirl]

I'm in the middle of the 6th week. I'm not dissatisfied with where I am today -- and the increased weight I'm reporting is due in part to buying a new scale and deciding to go with the numbers it's giving me.

Regarding the triad:

I AM stronger. When I plan my lifting workouts I strive to increase (pounds or reps/sets). I may not be putting enough time into lifting, though, according to your post on OCM's training log. I'll look more closely at my own lifting workouts.

Nutrition - doing really well. I'm not gaining weight anymore on the increased calories.

Cardio - this is where I'm not putting as much effort as I should

I'm planning to stay the course for the second 6 weeks with two important differences -- MORE high quality cardio, and more time spent on my lifting workouts.

[CinnamonGirl]

143 this morning.

Started the morning with 25 minutes of cardio. Probably only 15 minutes were actually in the 60-80% range.

Low intensity cardio - 3 miles @ 3.8 mph pace

Back and bicep workout

pre-lifting warmup: 19 minutes on elliptical trainer, heart rate: 138-150 bpm, 240 calories burned.

Lat Pulldown: 40x20, 50x20, 50x20, 50x20, 60x10
T-bar rows: 20x20, 20x20, 25x10
Modified Marvins: 5x20, 5x20, 5x20

1,395 calories and 116 grams protein.

[CinnamonGirl]

143 Saturday morning.

Pre-breakfast cardio: 3.5 mile walk (in the wild) 50 minutes (about 4mph)

1,890 calories, 115 grams protein

143.5 Sunday morning

Pre-breakfast cardio: 3.5 mile walk (in the wild) 55 minutes

Modified Marvins a la anderson will be the rest of my fitness activities today. Did three sets of 15 reps with 12 pound dumbbells.

1,700 calories and 110 grams protein.

[CinnamonGirl]

144 this morning.

Pre-Breakfast cardio: 30 minutes of step aerobics.

Low intensity cardio - walked 3 miles at a 3.8 mph pace. It's starting to warm up here . . . so far none of my colleagues are complaining of eau-de-cardio.

Gym Workout - Legs and Shoulders day.

Pre-lifting warmup- cycled for 15 minutes, 10 minutes at a heart rate of 138-150 bpm, a measly 90 calories burned.

Leg Presses: 140x20, 150x20, 150x20, 16x20 (a minor twinge of pain, but it went away when I repositioned my feet)
Squats: 60x20, 60x20, 70x20, 70x20
Abductor: 100x20, 105x20, 110x20
Adductor: 100x20, 110x20, 115x20
Seated Calf Raises: 45x20, 50x20, 55x20, 55x20
Shoulder Press: 12x20, 12x20, 12x20, 12x20
Front and Lateral Raises (combined): 5x20, 5x20, 5x20, 5x20

1,395 calories and 115 grams protein

[Lobo]

Wow! calories are going up, but weight isn't. The metabolism must be kicking in. Good work.

[CinnamonGirl]

143.5 this morning.

Pre-breakfast cardio: 30 minutes of step aerobics.

Today is my cardio day at the gym. I'm hoping that one of the elliptical trainers is available, because I worked my legs really hard yesterday, and I'm feeling pretty creaky.

I walked 19 miles last week! Mind you, my goal is to walk the sum of an average of 3 miles a day 7 days a week, so 19 miles is still flying below the radar of my weekly goal.

Today I walked my three miles. Gym workout was cardio. All of the elliptical trainers were taken, so it was the treadmill for me. I spent a total of 35 minutes walking and running (8 minutes warming up, cooling down at a pace of 3.5 to 4.5 mph and 27 minutes running at a pace between 5.0 and 5.4 mph for 2.6 miles) for a measly total of 305 calories burned. It was more psychologically difficult than physically difficult. I went through the normal internal inventory of aches, pains and questions -- is it worth it? Am I tough enough to run until the treadmill goes into the cool-down part of the program? I was! Woo Hoo!

1,450 calories and 141 grams protein. A very good day.

Thanks to everyone who reads and comments on my logs.

[ms_irreverent]

Nineteen miles? Wow. That's terrific!

(My cool little Special K pedometer showed up in yesterday's mail. I think it will be fun to see what my walk week looks like. I just need to decide whether to log steps or miles.)

[Usarchafin]

19 miles IS incredible.
I need to start doing the free weights for chest and arms. Your stats are great!!!

[CinnamonGirl]

142 this morning.

Pre-breakfast cardio: 30 minutes of stepping. Knees and legs in general felt pretty creaky to start. I normally use a shallow stride to make the major effort that of stepping up onto the platform. To take the strain off my knees, I lengthened the stride and picked up the pace. Just as tough aerobically, and my legs felt much better.

3 miles of low intensity cardio for a total of 48 minutes walked.

Chest and Triceps Day:

Presses: 12x20, 15x20, 15x20
Flyes: 12x20, 15x20, 15x20
Alternating with Modified Marvins 10x15, 8x15, 8x15, 8x15 and 8x15
-- I'd do a set of presses, a set of Modified Marvins, a set of Flyes, another set of Marvins. I rested only long enough to switch dumb bells.

This completely smoked my triceps and I could barely summon the starch to do the cable pushdowns. I did 10x20, 15x20, 15x20 and 20x10

1,495 calories and 155 grams of protein.

[CinnamonGirl]

142 this morning.

Pre-breakfast cardio: 30 minutes stepping.

Edited Friday Morning:

Low intensity cardio - 2 miles walked (34 minutes).

Gym workout - cardio day combined with (Back and Biceps) Friday's lifting due to scheduling conflict:

25 minutes on a different elliptical trainer. My favorite trainer was not available, so I used one of the ones the serious trainers use. The calories it states you burned are significantly lower, and probably more accurate. According to this machine, I burned 195 calories and my heart rate was between 138 and 161 BPM.


Lat Pull Downs: 50x20, 50x20, 50x20, 60x12
T-Bar Rows: 20x20, 20x20, 20x20, 20x25
Dumbbell Curls: 15x20, 15x20, 15x16, and 15x10

[Lobo]

Hey CG,

Are you lifting in the afternoon/evening? How's the energy level after work?

[Marty]

C-grrl - if you were to identify on area that you want to concentrate on - what would it be? Let's try together to navigate through, over or around one identifable weak point....

[CinnamonGirl]

C-grrl - if you were to identify on area that you want to concentrate on - what would it be? Let's try together to navigate through, over or around one identifable weak point....

The biggest identifiable weak point I'm struggling against is my lack of a plan for my abs. That is the one thing I feel truly deficient about because I've been doing NOTHING about it. I've gotten a good variety of responses to my post over in the stream of conscious boards (the one Betty started named weaknesses). I've decided that I've going to do one or two of the suggested exercises every day at the end of my pre-breakfast cardio.

I've put it out there -- now I'm accountable.

[CinnamonGirl]

Hey CG,

Are you lifting in the afternoon/evening? How's the energy level after work?

With one or two exceptions I've had very little problem with energy when I lift (in the afternoon/early evenings).

I'm still fiddling with the fourth meal - up until today, I've been eating that one right after I get home and about an hour before dinner. I'm wondering if it would be better to eat right before I leave the office (about 90 minutes before I start my gym workout).

After I submit this post, I'm sending you a private message with my email address. I'd like a copy of your spreadsheet. Why would I want to reinvent the wheel? Let's leverage your effort!!

[vinay]

Hi CinnmonGirl,

I heard that it is best to comsume a high glycemic index food immediatly after working out. 20-30 mins later, a protein drink, and an hour after that, a full meal with complex carbs.

Ofcourse I dont know how correct it is :)

[ms_irreverent]

I haven't got time to search it out right now, but somewhere around here there is a post from Marty saying take in protein ASAP after finishing up a workout. I don't remember if it's here on the forum or over at the main site, though.

[Tom]

Within an hour after the workout, a whey protein shake and some simple carbs help speed recovery and build muscle. How much? The usual recommendation seems to be somewhere in the range of 40-60 grams of protein, and a similar amount of carbs. If you're a smaller-sized individual, you might knock that down to 20-30 grams.

What do other folks do for carbs? I used to just drink a regular Coke. Not health food, but it had just about the right amount of carbs. As carbs go, sucrose is about as simple as it gets.

[Lorrie]

I love how good food tastes right after a workout. Just whey powder and water won't taste bad and whey and juice will be great. Of course the best is vanilla whey, oj, pineapple, mango and a double shot of Captian Morgans.

[CinnamonGirl]

Thanks to all of you for the good advice about post-workout eating. Usually the fourth and fifth meals get combined, but yesterday I tried the fourth meal before leaving the office. I didn't notice any difference in my energy level for cardio or lifting. Eventually I'll be working hard enough that it will make a difference. I do have a small meal within an hour of finishing my workouts -- I have a serving of whey (80 calories and 17 grams protein) and a tablespoon of peanut butter (95 calories and 5 grams of protein). The peanut butter helps me overcome my tendency to snack as I'm packing my husband's lunch and preparing our dinners. The only carbs I have after 2:00 in the afternoon come from the green salad I have with dinner.

************************************************** *

142.5 this morning. I don't know what that half pound is. Yesterday's caloric intake was 1,490 and 124 grams protein. Could it be muscle?!! In any case, it dawned on me that I am back down to where I was before I started this 12 week program -- actually I'm half a pound below what I weighed the day I started the "softening up."

I started my day with 25 minutes of stepping and 30 saxon side bends.

I plan to do my normal low intensity cardio (walking), and then I'll take a break from the gym and normal fitness activities until Sunday.

[Usarchafin]

What is a Saxon sidebend? Sounds like I might both like and need that one!!!

After reading your logs I realize more and more that I just have no dietary discipline and really need to focus on that. I dont get enough protein and entirely too many carbs and my energy level is low.
REALLY time for some changes!!!

Keep us motivated!!! :-) You are awesome.

[CinnamonGirl]

What is a Saxon sidebend? Sounds like I might both like and need that one!!!

Tom suggested Saxon Sidebends when I asked for advice on starting to do ab work. Here is what he said:

Instead of holding a big dumbbell by your side, hold two light ones over your head at arm's length. Lean first to one side, then the other, as far as you can. Don't twist or bend at the hips; just lean your torso. These really hit the obliques. Go really light with the weight on these. I think I used to use 12-pound or 15-pound dumbbells.

There are lots more suggestions for abwork that does not include situps or crunches. To read the entire discussion, go to the Stream of Consciousness board and find the discussion about weaknesses that Betty started.

[Usarchafin]

Awesome!!! Thanks. They sound great!

[Tom]

This link has a picture of someone doing Saxon Side Bends:

http://www.bodyresults.com/E2AlpineCore.asp

[CinnamonGirl]

Thanks, Tom! That is just the info I needed.

[CinnamonGirl]

144.5 this morning. I am having problems with staying the course over the weekends. We went to Seattle to visit my son, and all of our socializing was over meals in restaurants. Although I weigh just about the same as I did the last time I saw him, he greeted me with, "Wow, wow, wow, mom!" I hadn't told him about what I'm doing that's different, but he noticed.

I'm back. My goal for this week is to get back to 142 by Sunday by increasing the intensity of my workouts. After reading Marty's stream from Friday, I realize that I'm probably not working hard enough.

Started the morning with 20 minutes of cardio and 30 Saxon Side Bends with 5 pound dumbbells.

45 minutes walking @ a 4mph pace (3 miles)

No gym workout -- 1.5 hours of weedeating. Noisy, stinky, dirty and heavy work. I may miss all of my gym workouts this week. The weeds and grasses in the orchards are very high and fire season is upon us.

Protein: 140 grams, carbs: 107 grams, Fat: 46 grams, Calories: 1,356. These stats brought to you courtesy of Lobo's COOL spreadsheet.

[ms_irreverent]

And I bet it made you feel good that you have noticeable results!

I wouldn't worry too much about the weekends, so long as they don't slide into the rest of the week. You're doing great!

[CinnamonGirl]

144.5 this morning.

Started my day with 25 minutes of cardio and 30 Saxon Side Bends with 5 pound dumbbells.

3 miles low intensity cardio @ 4mph pace.

Like ZDragonslayer, my afternoon workouts until further notice will be working in the orchard. 90 minutes weedeating (MUCH BETTER production today).

Intake: Protein: 124 grams (38.3%), Carbs: 106.31 (3.7%) Fat: 47 grams (32.5%), Calories: 1,300

[CinnamonGirl]

144.5 this morning. At least it isn't going up. I've cut calories to compensate for missing my gym workouts. I just can't do the weed-eating and the workouts. Not only is my day pretty much maxed out already, but the weed-eating is also physically taxing.

Started my day with 25 minutes of cardio and 30 Saxon Side Bends with 5 pound dumbbells. My arms and shoulders are still tired from yesterday's weed-eating session, and holding the dumbbells above my head is TOUGH.

Low intensity cardio: 3 miles (45 minutes) @ 4mph.

100 minutes of weed-eating.

Protein: 117.18 grams (35.8%), Carbs: 112.72 grams (34.4%), Fat: 49 grams (33.6%) and calories: 1,311.

[CinnamonGirl]

142.5 this morning. I'm not certain how I could have dropped two pounds overnight, but I'll take it, even if it's just for today.

Started the day with 30 minutes of cardio. Later in the day, did 45 minutes of walking @ a 3mph pace. We've fast-forwarded from rainy and cool spring weather right into summer - mid 90s. 40 minutes of weed-eating last evening. I'm about 1/2 done with the orchard. After that - out behind the house (slopes into a canyon -- really important to get that under control due to the physics of fire). Unless I somehow get to my goal within the original 12 week period, I will be adding an equal number of days on at the end to cover my shortfall.

Calories: 1,410, Protein(g): 138.88, 42.4%; Carbs(g): 113.62, 34.7% Fat(g): 36.50, 25.1%.

[CinnamonGirl]

143 this morning (Fri, 5.27.05).

Started the morning with 30 minutes of cardio and 30 (per side) Saxon Side Bends with 5 pound dumbbells.
I've registered for a Kettlebell class!

Walked 2 miles for 35 minutes.

104 minutes weed-eating. If we work a couple of hours every day over the weekend, I should be back at the gym on Tuesday. I will continue to edit this single post until I've completed the weed-eating project.

Calories: 1,410.00, Protein(g): 120.88 (36.9%), Carbs(g): 120.62 (36.8%), Fat(g): 49.50 (29.9%),
***********************************************
Saturday, May 28, 2005
142.5 this morning!

Not sure if this is mental or physical, but despite getting more than my usual five hours of sleep last night, I'm really feeling physically beat. I will do my cardio later in the day.

Two hours, fifteen minutes of weed eating. Didn't realize how tired I was until I sat down and had lunch. I'm fried -- no cardio today.

Calories: 1,341.00, Protein(g): 106.24 (31.7%), Carbs(g): 113.91 (34.0%), Fat(g): 51.25 (34.4%)
Appears folks are busy and don't look at edited posts ==
**************************************************
Sunday, May 29, 2005
142 this morning. I've made my goal for the week!

Started the day with 30 minutes cardio and 60 Saxon Side Bends.

90 minutes of weed-eating. Looks like I'll be on this project for another week or so. While I have to admit that I'm warming to working outdoors with noisy machinery, I am REALLY missing my gym workouts. :(

Calories: 1,326.00, Protein(g): 122.24 (36.9%), Carbs(g): 112.41 (33.9%), Fat(g): 50.50 (34.3%)

[CinnamonGirl]

Goal for the week: lose two pounds - to be 140 by Sunday.
I will start editing one entry per week while on the special project that's keeping me away from the gym.

Monday, May 30, 2005
142 this morning

Early morning cardio: 30 minutes of stepping and 2 sets of 15 reps modified marvins alternating with 2 sets of 15 saxon side bends.

No weedeating today. Relaxed instead . . . watched old Harold Lloyd flicks with hubby (and ate some buttered popcorn late in the afternoon -- bet I'll pay for it tomorrow!). A nice, relaxing day.

Calories: 1,646; Protein(g): 161.18 (39.2%), Carbs(g):109.72 (26.7%); Fat(g):63.0 (34.4)

*****************************************
Tuesday, May 31, 2005
143 today I knew it.

Early Morning Cardio: 30 minutes of stepping and 60 Saxon Side Bends with 5 pound dumbbells.

2 mile walk @ a 4mph pace (30 minutes total). The heat brings out the poison oak itchies -- I may need to go to the doc -- it's on my face too.

Calories: 1,311; Protein(g): 108.18 (33.0%), Carbs(g):122.72 (37.4%); Fat(g):46.0 (31.6%)

*******************************************
Wednesday, June 1, 2005
143 today. I have to get some self-discipline and stop eating ice cream for dessert after dinner. I know that I'm doing well in caloric intake -- it's what they're composed of where I'm falling down -- too many carbs at dinner time.

Started the day with 30 minutes of cardio and 40 Saxon Side Bends with 5 pound dumbbells.

[ms_irreverent]

Yay to you for hitting your goal! I have no doubt you'll hit this week's as well.

That weed eating is probably a killer. Keep up the good work!

[CinnamonGirl]

Ms_I, weedeating IS tough, although I'm getting used to the muscular requirement. The mower is out of commission for the time being (the bolt that holds the blade broke and has to be drilled out). I'll get to go to the gym starting tomorrow and until the repair is completed woo-hoo!

Put our garden in yesterday . . . I try not to think of it as the neighborhood salad bar (for the deer). We have a few weeks before we'll really have to take preventive measures, since the entire garden is seeds (so far). I'm optimistically hoping for two types of tomatoes (grape and the little yellow pear shaped ones), bush beans, cilantro, basil, mint, egg plant and ONE zucchini.

[ms_irreverent]

I heard someone on the radio recently swear that hanging bars of Ivory soap in the garden will keep the deer away. I have no idea if that works, but it's certainly cheap enough to warrant a try if you're so inclined. Good luck.

[CinnamonGirl]

I think deer-proofing remedies are as individual as the deer themselves. We just have to find something that works. We currently have field fence with count 'em three strands of barbed wire -- the fence is more than 7' tall. The deer, especially the bucks just jump through the wire, breaking it if they don't care to jump between the strands. In a month or so, the deer get so fat from eating everything (including stuff they don't eat just down the road), they can barely jump at all. They look like high school football linemen right before training season starts.

[ms_irreverent]

LOL we should send them to fitness camp. :lol:

[Lorrie]

You have my complete sympathy. My neighbor has an electric fence, which they knock down. Last year when we had a dog, she would sleep outside in the backyard often. The tomatoes were right up against the fence that kept her in. The deer didn't care. They get more than I do every year. I'm gonna try that Ivory Soap.

You are doing great by the way.

[ms_irreverent]

Hey Lorrie, let us know if the soap works!

[CinnamonGirl]

woo hoo!! I got to the gym today! The field mower will take a week to repair and hubby agreed to return to the gym while we're waiting!

15 minutes on the elliptical trainer, heartrate 110-154 bpm for 10 of those minutes and 130 calories burned.

Leg Presses: 1x20x140#, 1x20x190# and 1x20x240#. The problem was the seat back. I was very careful -- no pain. Woo Hoo! I'm back (as far as leg presses are concerned!)

Abductor: 2x20x100# and 1x20x90# (focusing on big ROM). Tough.

Seated Calf Raises: 2x20x45#, 1x20x55#

Both the adductor and squat machines were in use the entire time. Will catch those tomorrow. I spent too much time @ Max Muscle talking about MartyGallagher.com and shopping for new whey powder.

I started the morning with 30 minutes of cardio and 40 Saxon Side Bends with 5 pound dumbbells.

I walked 3 miles for a total of 50 minutes.

I weighed 143 this morning (gotta work harder to meet my goal for the week)

Calories: 1,401.00, Protein: 103.18g/31.7%, Carbs: 113.72g/35%, Fat: 51g/35.3%

[ms_irreverent]

Glad you figured out what the problem was with the leg presses. Nice workout!

[CinnamonGirl]

Thanks, Ms_I!

Thursday, June 2, 2005
142 this morning

Started the day with 30 minutes of cardio and 40 Saxon Side Bends with 5 pound dumbbells

Walked 2 miles - total time, 35 minutes.

Gym workout today (yeah!!)

Warm-up: 13 minutes on the elliptical trainer on the cardio program. "Sprinted" the first minute and a half or so to bring my heart rate up so that I could spend as much time as possible in the upper training range. 11 of the 13 minutes in the 140-156 bpm range. 150 calories and 1.25 miles.

Squats (on a "machine"): 100x20, 100x20, 110x25 CLARIFICATION: 2x20x100# and 1x25x110#

Adductors: 100x20, 100x20, 110x20 CLARIFICATION: 2x20x100# and 1x20x110#

Modified Marvins: 8x20, 8x20, 8x20 CLARIFICATION: 3x20x8#

Lateral raises(shoulders): 5x20, 5x20, 5x20 (tough after those Modified Marvins!!) CLARIFICATION: 3x20x5#

Calories: 1466, Protein: 142.18g/44.9%, Carbs: 90.72g/28.7%, Fat: 42.00g/29.9%

GOOD DAY!!

[JeffS]

20 pounds for lateral raises is excellent. I wouldn't use much more than that myself and I've got 100+ pounds on you!

I've been using a resistance band for lateral raises for about the last six months. Started as a rehab activity but I kept it up because I like the continuous tension.

[CinnamonGirl]

20 pounds for lateral raises is excellent. I wouldn't use much more than that myself and I've got 100+ pounds on you!

I've been using a resistance band for lateral raises for about the last six months. Started as a rehab activity but I kept it up because I like the continuous tension.

Uh oh. My reporting methodology is creating a misunderstanding (AGAIN :roll: )! I'm only lifting five pounds, not 20! I'm doing 20 rep sets in this 12 week period.

So . . . when anyone reads CG's logs, remember that I'm a twinkie still -- and if it looks like I'm lifting heavy in the arms, shoulders, or chest exercises . . . it's probably the number of reps, not the amount of weight!

[ms_irreverent]

CG, why don't you turn your numbers around? I also read it as 20 pounds instead of 20 reps. I think most of us log as sets x reps x weight.

[CinnamonGirl]

I will change the way I report my workouts, Ms_I. Thanks for the suggestion!

JeffS suggested a variation:

think most people usually report weight x reps x number of sets

I do it this way: 100/10 x 3 (100 pounds x 10 reps x 3 sets)
Not the only way to do it but at least it ties together the weight and reps

[Tom]

Actually, unless it's something like 300x1, where it's pretty obvious which is which, I usually write out, say, "45 for 4 sets of 10" in my training logs. That way, when I wonder what assistance exercises I was doing on 3/5/02, I can leaf back through my logs and actually have a reasonable idea of what I was talking about.

[ms_irreverent]

Well, I stand corrected. Looks like everyone has his own method!

[CinnamonGirl]

It's true, Ms_I.

The way I reported my workouts through yesterday was a somewhat recent change based on PaperBoy's suggestion. I'm liking your suggestion the best because it's the way I think of it myself. I'll add the pound symbol for clarity, for example:

Modified Marvins: 3x20x8#

[JeffS]

That works :)

[onecoolmama]

Sorry CG..I didnt mean to confuse you at all. I just put lbs after my number, so I didnt get it wrong. LOL! I am so new at logging all of my workouts down, I had no idea the correct way to do it.

I think you and Jeff told me pounds x sets x reps. But when I went and looked at everyones, i think Mrs I is right. Everyone does it differently. Which ever way works for you is the best way to do it.

[CinnamonGirl]

No problem, OCM . . . I'm still working on the most understandable way to report what I do. All of them CAN work for me . . . it's just that I prefer not the allow anyone reading my logs to be unduly impressed!

[CinnamonGirl]

140.5 this morning.

Started my day with 30 minutes of cardio and 40 Saxon Side Bends w/5 pound dumbbells.

Walked two miles (35 minutes)

Gym Workout:

Elliptical trainer: 18 minutes, 15 with a heart rate of 138 to 145 BPM (80%) 1.8 miles and 211 calories burned.

Chest Presses: 2x20x17#, 1x16x17#.
Flyes: 1x12x17# and 2x10x17#

Calories: 1,441.00; Protein 135.12g/37.5%; Carbs: 116.03/32.2%; Fat: 54g/33.7%

Great Day. I'm pleasantly weary, and tomorrow I know I'm going to know that I worked on my chest today.

[Lobo]

No problem, OCM . . . I'm still working on the most understandable way to report what I do. All of them CAN work for me . . . it's just that I prefer not the allow anyone reading my logs to be unduly impressed!

I started my own method too...

lbs:reps_set1, reps_set2, reps_set3, new_lbs:reps_set4, etc

The problem I had with reporting with the old
lbs x reps x sets
was if I missed the same number of reps with the same weight. I then had to start another line. I record my workout on my PDA so economizing on the writing and keeping the file small was priority.

I noticed the weight is holding steady. How are the measurements?

[CinnamonGirl]

Lobo,

I went back and looked at all of my numbers(weight) from day one, and recomputed (offline) based upon getting a newer scale on Mother's Day weekend.

I started with a weight of 146 pounds, and while I was gaining weight on the additional calories, I went as high as 148 pounds. This morning, I weighed 141. I don't know if it's realistic to think that I can make my goal for the week (I want to weigh 140 by tomorrow). I'm half way to my goal for weight loss for this 12 week period.

Life has intruded along the way . . . I am on a "special project" to help my husband do our outdoor fire safety maintenance -- that is what all of my posts about weed eating have been about. Last week I didn't get to the gym even once, and so I'm seriously thinking of adding a week or two at the end to make up for my shortfall in gym workouts.

Thanks for asking . . . it was good to go back and really assess my progress with the scale.

[Marty]

I'm gonna try and get better about checking in - how are you doing? do you have a plan under way?

[CinnamonGirl]

Yes, Marty, I do have a plan. My plan is to lose another five pounds in the next four weeks.

I get lots of useful feedback from other members of the community, so if you're pressed for time, I'm fine going along as I have been.

Thanks for asking!

[CinnamonGirl]

Saturday, June 4, 2005
141 this morning

Pre-Breakfast Exercise: 30 minutes of cardio and 60 Saxon Side Bends (5#)

Gym Workout:

30 minutes Elliptical Trainer. 28 of those minutes in the cardio range of 135-145 beats per minute. 2.8 miles and 358 calories burned.

Lat Pull Downs: 1x20x45#, 1x20x50#, 1x20x55#, 1x10x60#

Chest Supported Rows: 2x20x25#

Dumb bell Curls: 2x20x12#, 1x10x15# (both arms failed at this point -- I guess I'm still taxed by those Modified Marvins I did on Thursday)

Calories: 1,476.00; Protein: 136.24g/36.9%; Carbs: 125.41/34.%; Fat: 50.50/30.8%

[ms_irreverent]

You are really making progress with those Saxon bends!

I tried them the other day, with 3-pound dumbbells. It was ugly. Even as flexible as I am, I might as well have been in a straitjacket. :lol:

[CinnamonGirl]

Saxon Side Bends are very restricted-feeling to me too, Ms_I -- and I am NOT flexible. Not only that, but you really have to focus on making those smallish muscles do the work. It's easy to go elsewhere mentally and sway instead of bending!

*********************************************
Sunday, June 5, 2005
141 this morning.

I started my day with 30 minutes of cardio and 60 saxon side bends.

Well, I had great hopes for making my two pound goal and it just didn't happen. There really isn't anything I could have done differently to change the outcome, except maybe cut my calories back to the 1300s every day . . . and I chose not to. I know that I'm gaining muscle because I'm wearing clothes I couldn't wear before - even before I started this 12 week training period.

**************************** (unexplained pain)
Yesterday when I was doing the chest supported rows, I noticed that if I arched my back slightly to gain more range of motion, my chest would hurt. It's the pain from the strange injury I got doing the leg press machine. So . . . now I know that it is an injury and that it really isn't healed yet -- but that if I'm scrupulous about my form, I can avoid irritating it further.

When I was doing my curls, I eavesdropped on a couple of fire-fighters who were talking about "popping a rib" and it provoked a question in my mind -- is this what I've done? There are times when I get that same thumping/popping-shifting sensation in my sternum or front of my rib-cage area when I am just sitting at my desk (actually slouching at my desk).
Strange.

My goal for next week -- five workouts at the gym, two that are only cardio (long and intense) and at least one pound lost. I have my first K-bell class on Saturday!

[ms_irreverent]

In my mind, at least, the scale is less important than how your clothing fits, and if you are wearing things you couldn't before, that's what really counts. Good work! Those pounds will go eventually.

I'm not going to hazard any guesses about popped ribs. But please be very careful. The last thing you want to do is make it worse. (And you already know that.:))

[paperboy]

I have my first K-bell class on Saturday!

CG, welcome to the Communist bloc! I hope you have fun at the class. I'm really loving my KB work so far. I don't know who your instructor is, but remember, for most movements, to use your hips and not your arms or lower back. Respect the weight, no matter how light, and contract your glutes and abs. Oh, and don't worry about dropping the KB on the floor! Although it won't break, you can always get a new KB, but never a new head, face, or foot.

[CinnamonGirl]

Thanks Paperboy . . . I'm looking forward to having an alternative to stepping for my early morning cardio. Stepping is mind-numbingly boring - and that is not really a good thing when it's the first exercise of the day. I'd prefer to be excited about exercising from start to finish.

**************************************************
Monday, June 6, 2005
142 this morning. I'm thinking this increase is due to the seasoning on the salmon fillets I cooked for dinner last night - tasty but very salty. OK OK!! I make cookies every Sunday for hubby's lunches and I did more tasting than necessary to ensure quality control.

Started the day with 30 minutes cardio and 60 saxon side bends.

1 mile walked (17 minutes)

Gym workout:

Pre cardio warm-up: 13 minutes on the elliptical trainer, 11:30 with a heart rate 135-142 beats per minute (bpm). 1.3 miles, 160 calories burned.

Leg Presses (trying to assess my maximum): 2x20x190#, 1x20x210#, 2x20x230# (I can easily start @ 230 next week and keep going to find my max).

Squats: 1x20x90#, 2x20x100#

Seated Calf Raises: 2x20x45#, 1x20x55#, 1x20x60#

Modified Marvins: 3x15x10#.

Calories: 1,396; Protein: 109.68g(33.9%), Carbs: 98.72g/30.5%; Fat: 42.75g/29.7%

[CinnamonGirl]

Tuesday, June 7, 2005
141.5 this morning.

Cardio: 97 minutes total/430 calories burned (according to the elliptical trainer and treadmill)
30 minutes early morning cardio and 60 Saxon side bends.
1 mile walked (17 minutes)
Elliptical Trainer: 30 minutes 2.5 miles, heart rate 110-135 beats per minute. 26o calories.
Treadmill: 20 minutes, 1.5 miles heart rate unknown (I dont hold only the rails on the treadmill), 170 calories.

Calories: 1,321; Protein: 149.74g(45.3%), Carbs: 90.41g/27.4%; Fat: 30.25g/20.6%

[zebulondragonslayer]

Calories: 1,321; Protein: 149.74g(45.3%), Carbs: 90.41g/27.4%; Fat: 30.25g/20.6%

Hey CinnamonGirl,

How do you calculate the calories, protein, carbs and fat so accurately ?
When I do finally lean out, I'd love to be able to do that....

[CinnamonGirl]

I'm using Lobo's Microsoft Excel Workbook. It has a database page where you enter the values per serving or per ounce of the foods you eat - either from the packaging labels or from a calorie counter book . . . and then you simply use these entries on a work-page for each day. The daily intake pages include a field for indicating the number of servings (even fractions of servings). Depending on how well you update your database page, it's simply a matter of copying and pasting the info about a specific food, and the formulas do all of the calculations. Assuming that you're familiar with Excel, it's fairly easy to use . . . and when I make a mistake, it's easy to correct. It's an excellent tool and I'm enjoying using it.

[CinnamonGirl]

Wednesday, June 8, 2005
140 this morning.

Cardio: 30 minutes stepping (pre-breakfast), one mile walked (17 minutes), 15 minutes stepping (pre lifting).

Abs: 60 Saxon Side Bends w/5# dumbbells

Lifting (At Home due to poor planning - forgot to pack my gym bag):
Chest Presses: 3x20x15# (15 pounders are the heaviest dumbbells I have). Presses and flyes were performed on a balance ball . . . challenging!
Flyes: 3x20x12# on the balance ball. Tried moving up to the 15#, but the additional weight and stabilizing myself on the balance ball caused my pain to come back.
Modified Marvins: 3x20x10#

Calories: 1,356.00; Protein: 147.24g/43.4%; Carbs: 98.41g/29.0%; Fat: 30.00g/19.9%

[CinnamonGirl]

Thursday, June 9, 2005
141 this morning.

Cardio: 47 minutes
30 minutes stepping before breakfast. (Sure can't wait to take that k-bell class -- stepping is sooo boring). 1 mile walked (17 minutes) - a lap around Capital Park.

Abs: 60 Saxon Side Bends w/5# dumbbells.

No gym workout today. We're staying in Sacramento until 10:00 tonight because my son Dan is coming home from school for the summer. While we're waiting, we're hoping to see Cinderella Man and go out to dinner. I will strive to make good choices that will help me avoid the weekend-associated upticks. I want to be in the mid 130s by July 4.

[paperboy]

Hey CG, if you haven't purchased one yet, I can get you a discount on a kettlebell. Lemme know if interested.

[zebulondragonslayer]

Good job CG !
Have fun in Sac. I have lots of cousins there and in Rancho Cordova..... I used to take the train over from SF on the weekends for about $15 round trip. Probably cheaper than gas these days if the price is till that low.

[CinnamonGirl]

Hey CG, if you haven't purchased one yet, I can get you a discount on a kettlebell. Lemme know if interested.

You bet I'm interested! Details, please!

[CinnamonGirl]

Good job CG !
Have fun in Sac. I have lots of cousins there and in Rancho Cordova..... I used to take the train over from SF on the weekends for about $15 round trip. Probably cheaper than gas these days if the price is till that low.

Thanks, Zslayer . . . I work in Sac (a couple of blocks from the governator's office). Amtrak to the Bay Area isn't that inexpensive anymore . . . but I seriously consider it whenever I'm going to San Francisco for fun.

How long has it been since you've been to Sac/Rancho? Things have changed a lot in the last ten years . . . you'd be amazed.

[zebulondragonslayer]

Oh, it was around the 1993-1997 time frame when I lived out there so yes, I guess it has changed a bunch since I've been there then..... Do you know andy Bartletts or Goodies out there ? Probably not, it's abig area but thought I'd ask.

[CinnamonGirl]

Sorry to say, Zslayer, that I don't know those names.

[CinnamonGirl]

Friday, June 10, 2005
142 this morning

Cardio: 30 minutes pre-breakfast cardio

Abs: 60 Saxon Side Bends with 5# DBs.

Calories: 1,355; protein: 103.94g/39.4%; Carbs: 72.31g/27.4%; Fat: 37g/31.6%
**********************************
Saturday, June 11, 2005
141.5 this morning.

Cardio: 50 minutes total split as follows: 30 minutes pre-breakfast stepping, 20 minutes of sprinting and jogging intervals in the evening before dinner.

Abs: 60 Saxon Side Bends with 5# DBs.

Lifting:
1-legged Rows (balancing on one foot with the other leg extended straight behind this would be a lot easier if my abs were strong) 3x20x12#, 3x20x15#
Curls: 3x20x12#, 3x20x15#.

Calories: 1,216; Protein: 128.18g/45.9%; Carbs: 84.72/30.4%; Fat: 27.50g/22.2%
************************************************** *****
Sunday, June 12, 2005
140 this morning.

Cardio: 40 minutes before breakfast. 20 minutes of interval sprinting/jogging in the evening with my son.

Abs: 60 Saxon Side Bends with 5# DBs.

No lifting today.

Calories: 1,385; Protein: 113g/35.5%; Carbs: 113g/35.5%; Fat: 40.5g/28.6%

On the whole a great weekend, except that I had to forego the Kbell class. Instead, Ill buy Pavels book From Russia With Tough Love and work from there.

[paperboy]

Hi CG, sorry to hear about the KB class. If Pavel's book isn't available locally at a bookstore, please purchase it using our affiliate link here (http://www.dragondoor.com/b22.html?kbid=2280).

Thanks!

[paperboy]

I would also recommend the DVD (http://www.dragondoor.com/v110.html?kbid=2280). I own it myself and it's a great place to start.

[CinnamonGirl]

Hi CG, sorry to hear about the KB class. If Pavel's book isn't available locally at a bookstore, please purchase it using our affiliate link here (http://www.dragondoor.com/b22.html?kbid=2280).

Thanks, Paperboy. If there is the chance that I can buy these items and help Marty's website, please let me know and I'll wait until the "deal" is finalized. I would even spring for the set (book, DVD and Kbell). Let me know if this looks feasible in the near term or if I shouldn't wait.

[paperboy]

Well, CG, it just so happens that Pavel has such a package already put together!

FRWTL Package (http://www.dragondoor.com/index.html?kbid=2280&img=kkb004.png)
http://www.dragondoor.com/images/kkb004.png

This will take you to the main page. From there, click on the Kettlebell Products link on the left side. On the bottom of that page, there are several packages available that include the book, dvd, and KB.

With this package, you'll actually come out ahead over the discount I would've gotten you on the KB.

By the way, our "deal" is already in place! It's just a matter of putting the products up in the online store.

[CinnamonGirl]

Cool . . . thanks for the 411, Paperboy.

[CinnamonGirl]

Monday, June 13, 2005
140.5 this morning.

I've been on "weekend" schedule since Wednesday. I've managed to do all of my work-outs without going to the gym since then, and after "processing" Tom's logs, realized that I needed to stay the course and not loosen up too much on the weekends.

We went to see Cinderella Man on Thursday evening while waiting for Dan's flight to come in. While I'm not a fan of boxing, I really thought the movie was very good. It seems likely that Russell Crowe will be a serious contender for another leading man award.

My son Dan came home for the summer from his freshman year of college. Since he wants to improve his PT scores (Army ROTC), he's been taking PT Focus training in addition to the normal PT workouts. So while he's gained about 10 pounds during his freshman year, I'd say that a good part of that is lean mass. When he went away to school although he was doing a lot of lifting, he still had what he called "pea shooters" for arms. Although he rarely lifted weights during school, his arms have gotten considerably bigger -- he's got guns now. This is what Focus PT (for push-ups) has done for him.

Consider that an introduction to my cardio coach for the summer. This weekend, Dan got me started on my running program. I ran a minute, walked a minute for 21 minutes yesterday, and covered a little more than 2 miles. Dan's got that DI mentality -- no excuses and he doesn't care that I'm 49 years old, either.

[Tom]

CG,

Good luck with the new program. Make sure to listen to your body, though. I'm not saying "goof off" or "take it easy," but what works for a 17-year-old in boot camp may not work for a 49-year-old. A lot of military PT programs are pretty aggressive in how fast they ramp up the intensity.

Again, I'm not saying "take it easy;" but take care of yourself. My general rule is that if my muscles hurt, it's no big deal, but if my joints or tendons hurt, it _is_ a big deal.

My 2c

Tom

[CinnamonGirl]

Thanks for the advice, Tom. You are right about muscular pain vs. tendons and joints. I will pay attention. I do have some additional muscle-soreness, and my knees feel like they feel after my leg workout . . . a little sore.

Yes, you're right about those Army programs . . . not scientifically based at all by appearance . . . but they get results.

[Lorrie]

Have fun working out with your son! That sounds really good. My son is named Dan too.

[CinnamonGirl]

Have fun working out with your son! That sounds really good. My son is named Dan too.
I noticed that and meant to comment on it. I have a special fondness for the name -- it was my father's name, too.

My Dan is 21 years old, 6'3" and 205#. It IS fun to work out with him. While I made him sound tough, he really wasn't that tough. He just always encourages me to work as hard as I can.

[CinnamonGirl]

Tuesday, June 14, 2005
139.5 this morning

The rest of this post is about yesterday, Monday, June 13, 2005

Cardio: 50 minutes total. 30 minutes of pre-breakfast stepping and 20 minutes of lower intensity walking.

Abs: 60 Saxon Side Bends with 5# dbs

Shoulders Day: modified marvins 3x20x10#
Front and Lateral Raises (combined): 3x20x5#

Calories: 1,316.00; Protein: 119.24g/36.2%; Carbs: 129.41g/39.3%; Fat: 24.50g/16.8%

A pretty good day that would have been better if the gym bags had been moved from the truck to the Mini!

[CinnamonGirl]

Wednesday, June 15, 2005
141 today

*******************
139.5 yesterday, June 14, 2005

Cardio: 80 minutes total of cardio . . . 30 minutes pre-breakfast, 25 minutes of walking (2 miles) and 25 minutes on the elliptical trainer as a pre-lifting warm-up. 23 of the minutes on the elliptical trainer were at a heart-rate of 120-150 bpm with 2.6 miles covered and 286 calories burned.

Leg presses: 2x20x210#, 2x20x230#, 2x20x240#, 2x20x250# and 1x35x250#
Abductors: 3x20x105#
Adductors: 3x20x115#
Seated Calf Raises: 1x20x55#, 1x20x65#, 1x20x75#

I'm still looking for my max on the leg presses. I started too low because I didn't look at last week's training log and plan this workout. The last set could have gone for more reps but someone asked to work in and I chose to quit rather than make him wait any longer and have to remove then reload 150# in plates. The big final set made doing the adductors tough (tougher is good, right?)

Calories: 1,441; Protein: 150.24g/41.7%; Carbs: 100.41g/27.9%; Fat: 38g/23.7%

[paperboy]

So has boot camp officially started?

[CinnamonGirl]

So has boot camp officially started?
If you're talking about Dan the DI (my son) managing my workouts . . . not yet. He's still catching up on sleep. I'm giving him one more day and then we'll start in earnest. He needs to get back on his own plan since he is number one on his ROTC battalion's alternate list for Airborne School (paratrooper training).

When Dan and I talked about working together, I was talking about my cardio/running workouts . . . and he had something a little more comprehensive in mind. I'm really tempted to go with Dan's idea because I believe that I should probably be working a lot harder than I currently do. I know that if I take advantage of his offer, I'll be doing lots of ab work and building upper body strength by doing push-ups.

I'd like to focus on my running workouts on the weekends, especially since I still weigh more than I'd like to and I'm concerned about what this means for my knees. After reading what Marty said about aging joints in another discussion, I'm wondering if I really want to eventually run a marathon. If I change my mind, I need to replace that goal with some others -- like eventually being able to bench my own body-weight.

[zebulondragonslayer]

Good Luck with the running and the benching CG !!!

[CinnamonGirl]

Thanks, Z-Slayer!

I'll keep you and everyone else posted on my progress, revised goals and any other changes in my plans.

[Usarchafin]

I am just catching up on Logs and see your son is in ROTC. That is Awesome.
I was Commissioned in '93 from Central Michigan, Chippewa Battalion.
You should be very proud!!!
Also, good luck to you on joining him in some training. I could use a good PT regimen...I miss it!!!
Definitely keep posting what you are doing...it will be great fun to follow along...and very motivational too!!!

[CinnamonGirl]

I am just catching up on Logs and see your son is in ROTC. That is Awesome.
I was Commissioned in '93 from Central Michigan, Chippewa Battalion.
You should be very proud!!!
Also, good luck to you on joining him in some training. I could use a good PT regimen...I miss it!!!
Definitely keep posting what you are doing...it will be great fun to follow along...and very motivational too!!!
My daughter also chose to fund her education through the ROTC. She graduated a year ago (Brady Chieftan Battalion/Seattle University - same as Dan, who is called Baker.2 - as in Baker version 2). She belongs to the Washington State National Guard, and is currently at Ft. Rucker learning how to fly helicopters.

I specifically mentioned Dan and ROTC because I knew you would be interested.

By the way, welcome back (from graduation-related "vacation," right?)!!

[Usarchafin]

WOW....talk about something to be proud of!!!!!
Hopefully I will have a similar story in future...I have one already asking to go to Military school and wonders if it will be more fun to go into the Navy or the Coastguard (her granddad is ex SEAL and was in ARMY) and the other one thinks that the Air Force might be right for her.
Oh to be 9 and 10 again with all those dreams!!!!!

I did Advanced Camp at FT Lewis. I am not sure how ROTC works anymore since it changes so much, but I am guessing they still do Advanced Camp. Where was your Daughter's?
My Reserve time ended 3. 5 years ago. Had it not been for my neck I would have stayed in forever!!!!!
Cant wait to hear about your next workout :-P

[Tom]

Usarchafin,

If it's a PT regimen you're looking for, take a look over at http://www.stewsmith.com
Stew is a former Navy SEAL and Naval Academy athlete who currently does a lot of work with getting people ready for military/police fitness tests. He's got a a lot of free articles on his site, and does personal training as well.

[CinnamonGirl]

I did Advanced Camp at FT Lewis. I am not sure how ROTC works anymore since it changes so much, but I am guessing they still do Advanced Camp. Where was your Daughter's?
My Reserve time ended 3. 5 years ago. Had it not been for my neck I would have stayed in forever!!!!!
Cant wait to hear about your next workout :-P
Yes, they still do advanced camp. It's during the summer after the junior year, and still held @ Ft. Lewis (which is like "home" to SeattleU cadets). The scores they get there help determine where they stand in the national order of merit, which still determines where they'll branch. Amber initially branched Corps of Engineers, but transferred to Aviation, and that is why she's currently @ Ft Rucker.

Dan and I agreed that he's my workout boss on the weekends, so my posts about the weekend workouts will likely be more interesting than my weekday ones.

[CinnamonGirl]

Thursday, June 16, 2005 - 141 today.
****************************
Wednesday's activities:

Cardio: 77 minutes total, split into 35 minutes pre-breakfast cardio, 17 minutes walking @ a 4mph pace, and 25 minutes on the elliptical trainer. Elliptical trainer stats: 2.5 miles, 24 minutes with a heart rate of 110-140 bpm and 298 calories burned.

Abs: 60 saxon side bends w/5# dumbbells.

Lifting:
DB Chest Presses: 3x16x18#
Flyes: 2x20x12#, 1x16x15#
Modified Marvins: 2x10x10# and 1x10x12@

Calories: 1,171.00; protein: 109.24g/37.3%; Carbs: 91.41g/31.2% and Fats: 29.50g/22.7%

Got my copy of the Six Pack Abs book yesterday! I'm looking forward to reading it and formulating my plan for the next 12 weeks . . .

[vinay]

Lots of cardio, wish I could do it. I get so bored after 10 mins.

The way you present your calories, and the way bobcat and others describe their food is totally awesome.

[onecoolmama]

Lots of cardio, wish I could do it. I get so bored after 10 mins.


That's funny, I get really bored lifting weights by myself. Cardio, at least I have a TV or radio to listen to. And if I am outside, I am at least getting somewhere.

[CinnamonGirl]

Lots of cardio, wish I could do it. I get so bored after 10 mins.

The way you present your calories, and the way bobcat and others describe their food is totally awesome.
Thanks, Vinay. After scanning through the Six Pack Abs book, I'm starting to think that I do too much cardio, and that my strength training is not intense enough. Cardio CAN be boring -- that's why it's important to find something that you enjoy doing. I always walk (and take credit for it on my logs) because I really enjoy it -- I love people watching, and I love the beauty of the places where I walk. The other thing I love about walking is the opportunity to really THINK. My job involves a lot of problem solving (troubleshooting).

I used to overeat every day -- and it really scared me how mindless a habit/behavior it became. It would have been easier if I could figure out a way to live and not eat at all, but we both know that's not practical. So, logging what I eat allows me to be mindful of what I'm doing, and it gives me the FREEDOM to enjoy eating. Food and eating is not only about fueling the soft machine -- they're also about pleasure - flavor, sensation and social interaction.

[CinnamonGirl]

Friday, June 17, 2005
140.5 this morning.

Today I'm flying down to southern Cal to visit my mother and to tie up some loose ends in the legal stuff regarding her living trust.

My mother is 82 years old, and she is a good indication of how I will age. When she was 50 years old, she was 5'2" and about 140 pounds. She is now 4'11 and weighs about 105 pounds. At my tallest, I was 5'3", and I've already lost an inch. All of the weight training and cardio I do is in the hope of keeping as much of my height as possible.

I estimate that I spent five hours waiting at the airports (Sacramento and Orange County)and another four or so hours actually in the air. Because my flight home was delayed, there was no working out for me except for my early morning cardio and Saxon Side Bends.

I estimate that I went over 1900 calories on Friday.

************************************************** ***********
Saturday, June 18, 2005
142 today.

Started this morning with a pre-breakfast 3 mile run/walk in 1 minute intervals. It took 37 minutes.

One legged rows: 4x20x12#
Curls: 4x20x12#

Calories: 1,376.00; protein: 114.74g/33.4%; Carbs: 80.41g/23.4% and Fat: 30.75g/20.1%
************************************************** ***********
Sunday, June 19, 2005
141.5 today.

Started the morning with 30 minutes of pre-breakfast cardio (step aerobics) and then a 17 minute 1 mile walk.

Sometime later today, I will do a workout with my DI designed to eventually get me doing real push-ups and situps. I will also do more cardio. Will edit this post to include the rest of my fitness activities and my intake.

Edited @ 5:13 pm Pacific Time

I cannot do even one push up using acceptable (Army PT) form so DI Dan had me do timed intervals of dumbbell chest presses. Each interval had a 90 second rest between it and the next. We started with 1:45 -- and I did as many chest presses with 10# dumbbells. Next interval was 1:30 w/10# and I failed @ 80 reps - at which point I held the dumbbells up (but not locked out) for the balance of the time. The next interval was 1:15 with 5# dumbbells. I didn't fail after that all the way down to the 30 second interval. Next week we'll use the 10# dumbbells longer and by then, I should have a pair of 8# dumbbells. Since my arms still weren't smoked, we did a couple of other timed exercises that involved holding your arms out to your sides at shoulder height or out to the front at shoulder height then squeezing your fingers together or clenching your fists. I still wasn't fatigued yet, so we did something similar to modified marvins, but kneeling, which is more difficult (for me anyway) than when standing.

After that, Dan showed me how to do crunches, and YES, I did 50 crunches! Then I did 50 reverse crunches. I can tell that they weren't great form . . . but now that I know I can do them, I'll work on improving my form.

Calories: 1,266.00; Protein: 118.74g/37.5%; Carbs: 82.41g/26%; Fat: 39.25g/27.5%

[CinnamonGirl]

Monday, June 20, 2005
141.5 (Father's day dinner - roast beef, salad and well, a sliver of the outrageous chocolate raspberry cake that DI Dan made for his father).

Cardio: 30 minutes of stepping (pre-breakfast cardio). 45 minutes of walking (3 miles).

Abs: 60 saxon side bends with 5# dbells; 20 crunches, 20 reverse crunches.

Gym workout:

Pre lifting warm-up: 18 minutes on the elliptical trainer, 17:00 with a heart rate 120-142 beats per minute (bpm). 1.6 miles, 204 calories burned.

Leg Presses: 2x20x250#, 1x20x270#

Abductors: 2x20x105#, 1x20x105#
Adductors: 2x20x110#, 1x20x115#

Seated Calf Raises: 2x20x70#, 1x20x80#, 1x16x80#

Modified Marvins: 1x15x8#, 1x15x10#, 1x15x12#

Calories: 1,281.00; Protein: 108.24g(33.8%), Carbs: 104.41g/32.6%; Fat: 29.50g/20.7%

[vinay]

Hi,

Whats the ' push up using acceptable (Army PT) form' ?

[CinnamonGirl]

Hi,

Whats the ' push up using acceptable (Army PT) form' ?
This description is from the narrative the tester reads to soldiers/cadets for before administering the 2 minute pushup test:

ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART. WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND 'GO,' BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT.

[CinnamonGirl]

Tuesday, June 21, 2005
142 today

Cardio: fasting (pre-breakfast) 30 minutes of stepping - 3 mile walk @ 3.8 - 4.0 mph pace for a total of 47 minutes. Elliptical trainer, 45 minutes, 40 minutes with heartrate ranging from 120-150 bpm. 420 calories burned.

Abs: 20 crunches, 20 reverse crunches and 60 Saxon Side Bends. -

Calories: 1,188.50; Protein: 124.24g/41.8%; Carbs: 117.91g/39.7%; Fat: 18.13g/13.7%
********************************
Mid-flight adjustment -- I'm cutting calories back to 1200-1300 per day in hopes that I can lose a few more pounds before mid July.

As early as this week I'll be adding some variety to my fasting cardio -- I received notice that my From Russia With Tough Love book and DVD are on their way (as of last Friday). Today is the first day I can realistically look for them to arrive. Tomorrow or the next day my medicine ball (with handle) should arrive.

On the whole, although I have not lost as much weight as I'd hoped, I am not dissatisfied - I am firmer and stronger. I've also discovered that I didn't really have a physical excuse for not doing real abdominal work, and have incorporated crunches in my every-day activities.

[CinnamonGirl]

Wednesday, June 23, 2005
141.5 this morning

Note: this post will be updated throughout the day and finalized after my workout

Planned fitness activities: 30 minutes of fasting cardio, 3 miles of walking; pre-lifting warmup cardio, chest and triceps day.
Planned caloric intake 1,200-1,300.
************************************************
Actual fitness activities:
30 minutes of fasting cardio (stepping).

Abs: 60 saxon side bends with 5# dumbbells, 25 crunches, 25 reverse crunches. (I'm sore, but could push myself a little more if I could only drag myself out of bed another 5 minutes earlier)

1 mile of walking at a 4mph pace.

Gym workout: prelifting warmup - 15 minutes on treadmill in 3 minute intervals, walk@4mph, run@6mph. 1.21 miles, 115 calories burned.

Chest Presses (dumbbell): 1x20x18#, 1x16x18#, 1x12x20#, 1x10x20#
Flyes: 1x20x15#, 1x15x15#, 1x12x17#, 1x10x17#
Modified Marvins: 1x10x10#, 1x10x12#, 1x10x15#
Cable Pushdowns: 1x16x20#, 1x12x20#, 1x10x20#

With the exception of the pushdowns . . . I'm lifting heavier on everything! I noticed a man who used to be a trainer at the gym -- haven't seen him in a couple of years. He was doing front squats, back squats -- basically stuff I don't see very often in my gym. He had a conversation with a prospective customer who wanted to make a physical transformation, but didn't seem to be willing to invest the time.

Total time spent on workouts 85 minutes - cardio: 45 minutes, lifting: 40 minutes.

Calories: 1,173.50, Protein: 107.74g/36.7%; Carbs: 110.91g/37.8%; 27.38g/21.0%

[paperboy]

Looking forward to seeing your review of FRWTL!

[CinnamonGirl]

I was SO disappointed that it hasn't arrived yet. I'm really hoping to have it by Thursday afternoon so that I can read it on my long roadtrip this weekend.

[CinnamonGirl]

Thursday, June 23, 2005
142 this morning. Uptick due to sodium in the salmon burger I had for dinner. Convenience foods are so high in sodium (but are they tasty)!

Planned time spent on fitness activities: 90 minutes (not counting my walks). I'll be on the road to Idaho tomorrow, and won't be going to the gym, so I'm combining my cardio and lifting (back and biceps) workouts this afternoon.

Planned caloric intake: 1200-1300 calories

I will update this post toward the end of the day when I complete my gym workout.
************************************************
Cardio: 30 minutes (fasting) of stepping.

Walking: 50 minutes of walking (3 miles)

Abs: 60 saxon side bends w/5# dumbbells. 35 crunches and 35 reverse crunches.

Gym workout:
Cardio (pre-lifting warmup): 15 minutes on elliptical trainer, 12 minutes with heartrate of 110-140 bpm. 130 calories burned.

Lat Pull Downs: 1x20x40#, 1x20x50#, 1x15x60#
Chest supported rows: 2x20x25#
Curls: 3x20x15#

Calories: 1,188.50; Protein: 118.74/40.0%; Carbs: 114.91g/38.7%; Fat: 23.38g/17.7%
********************************
Woo Hoo!
UPS delivered my From Russia With Tough Love book and DVD last evening. I found it down by the gate when we left this morning.

[paperboy]

Cool! Are you going to be able to take it on your road trip?

[CinnamonGirl]

Cool! Are you going to be able to take it on your road trip?
Yep . . . I plan on it. In a perfect world, my medicine ball would be delivered today; if so, it's going with me -- in addition to the ENTIRE series of articles about squats that Z-slayer shared with us, and my Six Pack Abs book. When I'm not tag team driving or snoozing, I plan on doing some heavy duty reading. I still plan on doing my weekend cardio . . . AND I'll try some squats. My weekend coach (DI Dan) is coming along with us, so I'm sure I'll have some interesting workout stuff to report.

[paperboy]

Cool! Are you going to be able to take it on your road trip?
Yep . . . I plan on it. In a perfect world, my medicine ball would be delivered today; if so, it's going with me -- in addition to the ENTIRE series of articles about squats that Z-slayer shared with us, and my Six Pack Abs book. When I'm not tag team driving or snoozing, I plan on doing some heavy duty reading. I still plan on doing my weekend cardio . . . AND I'll try some squats. My weekend coach (DI Dan) is coming along with us, so I'm sure I'll have some interesting workout stuff to report.

And if you had a laptop, you could watch the DVD on the road!

[CinnamonGirl]

And if you had a laptop, you could watch the DVD on the road!
In a perfect world, I would have a laptop!

I can wait to see the DVD . . . if the book is as good is the reviews I saw on Amazon.com, I should be very happy this weekend. Can't wait to do some different fasting cardio!

[CinnamonGirl]

Monday, June 27, 2005
142.5

I am amazed that I only gained .5 pounds since last Thursday. Friday and Sunday were spent sitting in a car (driving between Sacramento and Idaho). I snacked a lot on turkey and beef jerky on the ride/drive, and while I'm not concerned about my protein intakes those days, the sodium is another story.

Saturday morning I was up around 6:30 doing interval cardio (walking/jogging) for 40 minutes. Our motel was near the fire station, and toward the end, I was joined by a couple of paramedics. It was fun to chat a couple of minutes with them while jogging, then to watch them go as they left me in their dust. That was it for my fitness activities this weekend. The groom and his brothers are all childhood friends of Dan's, so he spent as much time with them as he could (and I couldn't begrudge him that).

*******************Today's Stuff ****************************
Fasting workout:
25 minutes of stepping
2 sets of 30 reps each of crunches, reverse crunches and saxon side bends
10 minutes of working on box squats and good morning stretches (From Russia With Tough Love). Now that I have the book, I really regret not going to the class. The first weeks of the program are all about squatting, and while I am glad to have the opportunity to really hone that new skill, I was hoping for a little more variety!
*****************************************
Low impact cardio:
3 miles - total of 50 minutes.

Gym workout:
Elliptical trainer: 18 minutes, 17 @ heartrate of 120-133 bpm, 1.7 miles and 212 calories burned.
Abductor: 1.20x110#, 1x10x115#, 1x10x120#
Adductor: 1x20x115#, 1x20x120#, 1x10x125#, 1x6x130#
Seated Calf Raises: 1x20x80#, 1x16x90#, 1x12x100#
Modified Marvins: 1x20x8#, 1x12x10#, 1x12x12#
Front and Lateral Raises (combined): 1x20x5#, 1x10x8#

Total time spent on fitness activities: 93 minutes cardio, 50 minutes of lifting (including the squats and ab work). A great day . . . the 120# and up in abductor and adductors is new territory, as is the 100# in seated calf raises.

Calories: 1,276.00, Protein: 135.24g/46%; Carbs: 112.41g/38.2%; Fat: 27g/20.7%

[zebulondragonslayer]

Sounds like you had quite the adventure yourself this weekend CG ! Glad you made it home safely and are into the squats these days !!! Fun stuff huh ?

[CinnamonGirl]

Sounds like you had quite the adventure yourself this weekend CG ! Glad you made it home safely and are into the squats these days !!! Fun stuff huh ?
Thanks, Z-slayer.

I do like squats.

I appreciate that you and many of the rest of the serious lifters read my logs. I feel like such a small fry in comparison, and yet you have time to read and offer support and advice. That is a huge motivator for me. When I "grow up," I want to be just as strong as you, Bobcat and Tom (relatively speaking, of course)!

[paperboy]

Now that I have the book, I really regret not going to the class. The first weeks of the program are all about squatting, and while I am glad to have the opportunity to really hone that new skill, I was hoping for a little more variety!


Once you get around to watching the video, it should make a little more sense. Of course, we're here to help with your form as well.

[Lobo]

Total time spent on fitness activities: 93 minutes cardio, 50 minutes of lifting (including the squats and ab work). A great day . . . the 120# and up in abductor and adductors is new territory, as is the 100# in seated calf raises.

Calories: 1,276.00, Protein: 135.24g/46%; Carbs: 112.41g/38.2%; Fat: 27g/20.7%

Yikes! lots of time working out. Your fitness is really improving. Nice work!

[CinnamonGirl]

Total time spent on fitness activities: 93 minutes cardio, 50 minutes of lifting (including the squats and ab work). A great day . . . the 120# and up in abductor and adductors is new territory, as is the 100# in seated calf raises.

Calories: 1,276.00, Protein: 135.24g/46%; Carbs: 112.41g/38.2%; Fat: 27g/20.7%

Yikes! lots of time working out. Your fitness is really improving. Nice work!
Thanks, Lobo. Yes, it is a lot of time to spend on working out . . . but this is what works for me. I sometimes feel tempted to do as OCM just to get the scale to say what I think it needs to say for me. In fact, I did have a couple of months where I was consuming 700-900 calories a day, and I really believe that I was setting myself up for the challenges I'm having now.

I am fighting against fat that I have been carrying since my first pregnancy (Amber just turned 23 on Sunday). While my progress sometimes feels like it's so slow (dare I say glacial?) and hard-fought, I'm really starting to see some subtle positive changes. I AM going to win this battle by fitness and not deprivation.

[Tom]

Good for you, CG. I agree that it's pretty tempting to just starve down to the weight you want, but you are making the right choice. The main problem with starving yourself to hit a goal is that, once you get there, you have to keep on starving to stay there. Eventually, willpower fails, you fall off the wagon, and the pounds come back. If you make gradual changes to a balanced program of exercise and healthy eating, you're much more likely to be able to make the changes last.

[CinnamonGirl]

Tuesday, June 28, 2005
142.5 today.

The scale is not my friend today and I don't really care. I'm doing all the right things, and eventually things will go my way. I haven't weighed this little since about July of 1981. Every ounce of fat I've lost in the last 11 weeks and will lose from this point on has been with me for over 20 years. Since I have been fighting with feelings of discouragement, I've decided to pull out the measuring tape AND get a professional body composition analysis done during the week of July 15 (before starting my next 12 week "plan") because I can see that I've made progress even though the scale doesn't really reflect it in my opinion.

Today's gym workout will be cardio and more abwork. I plan to keep my caloric intake within 1300 calories.
************************************************
Early morning workout at home:
20 minutes of fasting cardio (stepping)
5 minutes of working at those box squats and good morning stretches
2 x 30 crunches, 2x30 reverse crunches, 2x30 flutter kicks

18 minutes of walking (one mile)

Gym workout:
Elliptical Trainer: 30 minutes, 28 minutes with heartrate between 137 and 145 bpm. 1.98 miles and 359 calories burned.
Treadmill: 18 minutes, 3 minute intervals of walking @ 4.1 mph and running @ 6.2mph. 1.41 miles, 124 calories burned. Thursday -- add another three minutes!

Time spent on fitness activities: Cardio: 86 minutes, lifting/abs: 10 minutes

Calories: 1,266.00; protein: 153.24g/48.4%; Carbs: 112.41g/35.5%; Fat: 33.00 g/23.5%

Another great day!

[CinnamonGirl]

Good for you, CG. I agree that it's pretty tempting to just starve down to the weight you want, but you are making the right choice. The main problem with starving yourself to hit a goal is that, once you get there, you have to keep on starving to stay there. Eventually, willpower fails, you fall off the wagon, and the pounds come back. If you make gradual changes to a balanced program of exercise and healthy eating, you're much more likely to be able to make the changes last.

Thank you, Tom. You are right about everything you said in the above post. I not only want to make the changes last, I want to continue to improve in one way or another in terms of fitness for as long as I can.

[ms_irreverent]

CG, you are doing just great!

[CinnamonGirl]

Thanks for the encouraging words, Ms_I.

Enjoy your visit with your son!

[Bobcat]

I do like squats.

When I "grow up," I want to be just as strong as you, Bobcat and Tom (relatively speaking, of course)!

It's great that you like squats! If I recall your intro, you're pretty close to my height, so I would guess that you might have "leverages" that are good for squatting.

And thanks for the compliment, CinnamonGirl. I wouldn't be too surprised if you became, relatively speaking, stronger than I if that's what you want to do.

[CinnamonGirl]

I do like squats.

When I "grow up," I want to be just as strong as you, Bobcat and Tom (relatively speaking, of course)!

It's great that you like squats! If I recall your intro, you're pretty close to my height, so I would guess that you might have "leverages" that are good for squatting.

And thanks for the compliment, CinnamonGirl. I wouldn't be too surprised if you became, relatively speaking, stronger than I if that's what you want to do.
Thanks for the encouraging words, Bobcat. I was sorry to read that your meet has been cancelled. What a disappointment, but also an opportunity, no matter how you look at it!

[CinnamonGirl]

Wednesday, June 29, 2005
140.5 today.

Early morning workout:
30 minutes of fasting cardio (stepping)
2x5 box squats, 2x5 good morning stretches (I know these are not big numbers, but I'm really just learning, and since I do these after my cardio, my legs are already somewhat fatigued and my heartrate is still elevated!)
2x30 crunches
2x30 reverse crunches
2x30 flutter kicks
2x30 Saxon Side Bends w/5# dumbbells

Other planned activities:
walk at least 2 miles
gym workout -- chest and triceps day

1 mile walked - 17 minutes

Gym workout:
pre-lifting warmup- elliptical trainer 18 minutes, 17 minutes at heartrate of 120-135 bpm, 1.6 miles and 203 calories burned

Chest Presses: 2x20x18#, 1x16x20#, 1x12x20#
Flyes: 1x20x15#, 1x16x15#, 1x10x17#
Worked hard on these . . . and could have worked harder but for the fact that I started to have some injury-related pain.

Modified Marvins: 2x10x12# (this was really tough because I worked my chest really hard.)

***************
Rant: I am surrounded by saboteurs at the gym! Yesterday one friend gave me a back-handed compliment by saying, "If I worked as hard as I see you do, I'd be skinny by now." :( One of the newer trainers at the gym (one with whom I've shared Marty's Well Run Dry article) stopped to say hi while I was resting between sets to ask how I'm doing. She asked me what my long term goals are, then stated that I needed to be more realistic - the gist being I'm old and female. OUCH. After I stopped fuming, I realized that I don't have to accept what she thinks as my reality -- after all, at the beginning of April, she guestimated my weight as around 130 pounds!

Total time spent on fitness activities: Cardio: 75 minutes, Lifting (including abwork) 48 minutes

Planned caloric intake - 1200-1300.

Actual caloric intake: 1,258.50, Protein: 123.74g/39.3%; Carbs: 113.41g/36.0% and Fat: 29.00g/20.7%

[Tom]

What's a "good morning stretch?" I know what "good mornings" are -- basically a forward bend with a weight across your shoulders. If that's what you're doing, I enjoin you to be careful, and to always keep a strong arch in your lower back. Bruce Lee hurt himself doing good mornings. On the other hand, I've done them with quite a bit of weight and had no ill effects, but I was always super-cautious and kept perfect form, and never went past horizontal -- when your lower back starts to round out, you're asking for trouble.

Not trying to scare you off the exercise; it's a great exercise for the glutes, hams, and erectors. But it can hurt you if you do it wrong.

[CinnamonGirl]

What's a "good morning stretch?" I know what "good mornings" are -- basically a forward bend with a weight across your shoulders. If that's what you're doing, I enjoin you to be careful, and to always keep a strong arch in your lower back. Bruce Lee hurt himself doing good mornings. On the other hand, I've done them with quite a bit of weight and had no ill effects, but I was always super-cautious and kept perfect form, and never went past horizontal -- when your lower back starts to round out, you're asking for trouble.

Not trying to scare you off the exercise; it's a great exercise for the glutes, hams, and erectors. But it can hurt you if you do it wrong.

The good morning stretch is a variation of the exercise you describe. I'm not using any weights at this time, but eventually will use a kettlebell or medicine ball with a handle in conjunction with them. For right now, I want to make sure that I get my form down on these as well as the squats. I recall Marty suggested being able to do 100 squats with good form before doing squats with weights - and that is pretty much what I intend to do. Thanks for the info, Tom. The last thing I want to do is injure myself.

[CinnamonGirl]

Thursday, June 30, 2005
140.5 this morning

Early morning workout:
30 minutes of cardio (stepping)
2x6 box squats, 2x6 good morning stretches
2x30 crunches, 2x30 reverse crunches, 2x30 flutter kicks, 2x30 saxon side bends.

I usually have a protein drink after this workout and about 45 minutes before eating breakfast. I made my protein drink with ice cold coffee and EAS chocolate whey powder . . . popped it in the freezer before doing my workout. The result? A primitive high protein version of a frappuccino. YUM!

Planned additional fitness activities:
One to three miles walking
Actual miles walked - 2 for a total of 33 minutes.
Cardio day at the gym - increasing my treadmill time to incorporate another 3 minute interval of running.
Actual gym cardio: Treadmill, 30 minutes in 3 minute intervals walk 4mph/jog 6.2mph, 6.2mph, 6.5mph, 6.3mph and 6.5 mph 2.9 miles and 268 calories burned. Treadmill cooldown walk, 20 minutes, 1 mile 109 calories burned.

Total time spent on workouts was 128 minutes broken out as follows: moderate to high intensity cardio: 60 minutes, low to moderate intensity 53 minutes, abwork and squats: 15 minutes

Planned caloric intake 1,200-1,300.
Actual intake: calories: 1,331.00, protein: 121.24g/36.4%; carbs: 129.41g/38.9%; fat: 29.5g/19.9%

[Lobo]

That protein drink sounds good. Did you use instant coffee or day old stuff?

[CinnamonGirl]

That protein drink sounds good. Did you use instant coffee or day old stuff?

I used day old stuff -- nice STRONG French Roast caffeinated coffee. I liked it so much that I had a decaffeinated version using instant coffee in the evening as my post gym workout protein shake.

[CinnamonGirl]

Friday, July 1, 2005
139.5 this morning

Early morning (fasting) workout 45 minutes
30 minutes moderate to high intensity cardio (stepping)
15 minutes of squats and abwork
2x7 box squats
2x7 good morning stretches
2x30 crunches
2x30 reverse crunches
2x30 flutter kicks
2x30 Saxon Side Bends with 5# weights

Planned additional fitness activities:
2 mile walk
Actual additional fitness activities: 2 mile walk, 34 minutes.

Planned caloric intake 1600 calories (dinner at in-laws)

Before dinner my caloric intake was as follows:

calories: 906, protein: 79.24g/35%; Carbs: 92.41g; 40.8%, fat: 28.00g/27.8%

Dinner was a big green salad including some avocado with fat free dressing, corn on the cob (VERY good), some butter, stir fried shrimp and broccoli and a few bites of dessert. I probably went over my 1600 calorie target.

[CinnamonGirl]

Saturday, July 2, 2005
140.5 today.

Fasting workout:
30 minutes of cardio (stepping)
2x30 situps
2x30 leg raises
2x30 saxon side bends w/5# dumbbells
2x10 box squats
2x10 good morning stretches

During the weekdays, my fasting cardio is done after six or seven hours of fasting. This morning, it was more like 12 hours . . . what a difference! It was a lot more difficult, but after it was done, I got to experience what Lorrie says about eating and drinking after a hard workout. My mocha protein shake and low carb tortilla with a smear of peanut butter tasted better than anything else I've eaten all week.

[Lorrie]

Rant: I am surrounded by saboteurs at the gym! Yesterday one friend gave me a back-handed compliment by saying, "If I worked as hard as I see you do, I'd be skinny by now." Sad One of the newer trainers at the gym (one with whom I've shared Marty's Well Run Dry article) stopped to say hi while I was resting between sets to ask how I'm doing. She asked me what my long term goals are, then stated that I needed to be more realistic - the gist being I'm old and female. OUCH. After I stopped fuming, I realized that I don't have to accept what she thinks as my reality -- after all, at the beginning of April, she guestimated my weight as around 130 pounds!
Don't listen to a thing they say. I think that sometimes what people say has a lot more to do with what they feel about their own issues than with what they are actually talking about. For instance, when I first had Lydia one woman commented on my "beautiful boy." Lydia had a bow in her hair, (she was born with lots of hair) she was wearing pink with frills and I had even gone so far as to adorn her with little press on earrings. Later in the conversation the woman told me that she had no children and had always wanted a boy. Her own desires clouded her vision that much.
So don't give those ninnies another thought. Until a set gets really hard then, think of that trainer telling you to be "more realistic." That hard set will become weightless.

[onecoolmama]

CG - that is horrible. Seriously, people tell me all the time that my goals are unobtainable. Screw em (not literally..unless the trainer is a hot guy)!

I am so sorry. People who are unhappy with themselves tend to say negative things to others to make themselves feel better. It's too bad you couldnt say to your friend, "Yeah you would be skinny, too bad you are too lazy to work at it." I guess, that is just stooping to their level, but wouldnt you just want to zing them right back.

My mom came a few weeks ago and asked my weight. I told her and she told me that was disgusting. But she is trying to be 25-30lbs underweight, so you can imagine how huge I must look to her.

Dont take it to heart, and when you reach your goal, you'll know that the trainer was dead wrong and your "friend" is still not skinny.

[Tom]

One of the things that got me interested in slimming down is that I got tired of putting in 4 grueling powerlifting workouts a week and still having people say "Oh, you work out? I'd have never guessed." :) You can use the negative energy as a motivational tool. Or you can let it slide off you, like water off a duck's back. But don't buy into it. Just focus on the goal, and make sure you're making continual progress toward it, and great things are possible.

[CinnamonGirl]

Thanks for the positive words, Lorrie, OCM and Tom! It means a lot to me that you take the time to read my logs.

Actually, I used those words from my "friends" at the gym for my own benefit - as Tom suggested. At this point in my life, nothing anyone says to or about me is going to deter me from achieving my goal. If I don't meet my goals it's either because they're too ambitious for the time I've allowed, or it's because I haven't done all I can to ensure that I get there. It's hard not to let what people say about us color our perceptions of our own worth -- especially when those people are our parents, in-laws and friends. I did my share of buying into the negativity and I choose not to do so anymore.

[CinnamonGirl]

Tuesday, July 5, 2005
143 this morning. Yuck. I feel sluggish this morning! My guys wanted the works -- ribs, potato salad, seafood (imitation crab and pasta) salad, corn on the cob, watermelon and dessert. I choose to eat what I'd fixed for them instead of going with low carb, higher protein -- and I ate about three times more than usual for dinner.

The best part of yesterday was going for a swim after dinner. I love the golden light of early evening on a hot day, especially if I'm floating in a pool!

40 minutes spent on early morning (fasting) workout:
30 minutes of cardio (stepping)
2x15 box squats
2x30 saxon side bends 5# dumbbells
2x30 crunches
2x30 leg lifts
2x30 flutter kicks

Planned additional activities - 2 mile walk, gym workout (back and biceps)
Actual additional activities: 2 mile walk 34 minutes.

Gym workout:
Pre-lifting cardio: treadmill 15 minutes, 13 minutes w/heartrate 130 bpm and up. 1.14 miles, 104 calories burned
Lat Pull-Down: 1x20x50#, 1x12x60#, 1x8x70#
Chest Supported Rows: 2x12x25#, 2x12x30#, 2x12x35#
Curls: 2x20x15#, 2x20x12#

I'd planned on going up to 17# dumb bells on my curls, but actually nearly failed at the end of the second set with the 15 pounders. When I switched down to the 12 pounders, I found that I could have probably gone for three sets of 20, but decided to try to go back to the 15# . . . no dice -- was able to squeeze out one more set of 8 reps (4 per side) before I failed again. Next week, I'm going to start with the 17 pounders, THEN move down to the 15's and so on.

Yesterday I saw someone doing back squats using the squat rack. I think this is the first time in all the years I've been going to the gym that I've seen someone using the rack for squats - this particular rack has a chinning station, which is also used for abwork - and that is how it is most frequently used. I noticed that the guy had 180# worth of plates loaded on the bar, and that he never went past parallel. Now I understand how to use that rack for squats, and I look forward to doing so too! I've got a ways to go before I can start squatting with weights.

110 minutes spent on fitness activities, not including walking. Moderate to high intensity cardio: 45 minutes, lifting and abwork: 55 minutes
Planned caloric intake, 1300 calories.

Actual Caloric intake: 1,111.00; Protein: 128g/42%; Carbs: 105g/38% and fat, 26g/20%

[zebulondragonslayer]

At this point in my life, nothing anyone says to or about me is going to deter me from achieving my goal.

I second that one CG !!! Great Attitude !!!

Those are some good well rounded balanced workouts you are getting in !!!

[paperboy]

CG, at the risk of violating my own Forum rules, SCREW THEM!

[vinay]

its funny how people always say working out isnt helping for me, considering i look way more muscular and fit than them!

Its at least progressed from 'how come you dont look much stronger than me' to 'how come you dont look stronger than the guys on tv' :)

CG, whenever you want to achieve something, there will always be people pulling you down cause they can never go there.

Anyway, being fit or trying to get fit is fun :P

[CinnamonGirl]

Z-slayer, Paperboy and Vinay, thank you for your words of support.

People show their true colors when they're envious or otherwise threatened by progress we make in our own lives.

On a lighter note, some jokester in my office anonymously left me a picture of "female" body-builders (actually they're pictures of males, with female heads and bikinis digitally grafted on). The gist being that too much working out could have those kind of consequences.

[CinnamonGirl]

Wednesday, July 6, 2005
140 today.

Early morning (fasting) workout (45 minutes)
30 minutes of cardio (stepping)
2x15 box squats - these are feeling more "natural"
2x30 crunches
2x30 leg lifts
2x1 minute flutter kicks

Planned additional activities: walk two miles, gym workout including warm-up cardio, legs and shoulders day.

Actual additional activities:
2 mile walk - 35 minutes
Gym workout:
Warm-up cardio: 15 minutes elliptical trainer, 14 minutes w/heartrate of 130-140 bpm, 1.42 miles and 177 calories burned.
Adductor: 1x20x120, 1x16x120, 1x20x130, 1x10x130
Abductor: 2x20x115, 2x12x120
Seated Calf Raises: 1x20x90, 1x16x90, 2x16x100 and 1x10x100
Shoulder Presses: 1x20x12, 1x12x12, 1x12x15
Front and Lateral raises, combined: 1x12x10
Lateral raises: 1x12x10, 1x12x8
front raises: 3x10x5

This is the least satisfying lifting workout of the week -- I can't seem to make progress with my shoulders. My leg workouts will get better once I can squat more than 2 sets of 15 reps. (I'm still doing these at home in the morning, anyway).

Total time spent on fitness activities: 1 hour, 45 minutes, not including time spent walking. Cardio: 45 minutes, lifting (including abs and squats): 60 minutes

Planned caloric intake, 1100-1200 calories.
Actual caloric intake: 1,216.00; protein: 131.24g/43%; carbs: 114.41g/37%, fat: 26.75g/20%

[Tom]

CG,

Your coworkers apparently have too much time on their hands.

There are female bodybuilders that look that way, but they got that way by taking massive quantities of steroids. There is no way that a non-steroid-taking female could look that way. Actually, most men probably wouldn't be able to pull it off, either.

Just as a point of reference, here's a link to some pics of the US Women's powerlifting team.

http://www.purepowermag.com/live/02ipfwomen.html

Remember, these are world-class strength athletes, competing for a world championship. Yet they still look like regular old girls.

[paperboy]

Z-slayer, Paperboy and Vinay, thank you for your words of support.

People show their true colors when they're envious or otherwise threatened by progress we make in our own lives.

On a lighter note, some jokester in my office anonymously left me a picture of "female" body-builders (actually they're pictures of males, with female heads and bikinis digitally grafted on). The gist being that too much working out could have those kind of consequences.

Ignorance rears its ugly head. It's representative of the myths and misconceptions that the general public has on weight lifting. I told a former coworker about my preference for doing squats and deads, and he replied with "It's bad for your knees," and "Not everyone trains for the NFL." He proceeded to tell me about how he's trying to get his mom to do situps to get rid of her spare tire.

Thank God for people like Marty.

[CinnamonGirl]

CG,

Your coworkers apparently have too much time on their hands.

Yes, this particular one certainly does have too much time on his hands. He's also incredibly opinionated for his lack of experience and knowledge!

[Tom]

He's also incredibly opinionated for his lack of experience and knowledge!

You know, I find that, the less experience and knowledge people have, the more opinionated they tend to be. :)

[CinnamonGirl]

It's all true, Paperboy and Tom! It's as if ignorance is a functional requirement of the overly opinionated!

The funny thing about this man is that I've NEVER talked to him about what I'm doing. He knows because he always listens to every conversation in the office. He knows just about everything about everyone if it's been a subject of conversation!

And yes, paperboy, I too thank God for people like Marty!

[Lobo]

Hey CG,

You go Girl! You're showing them. All your hard work is coming out and they see it. That will be with you for a long time so get use to it. I'm always hearing it about what I eat, etc. I'm asked why I have to do that all the time I will respond with "Grab your middle - that's why." They kind of laugh and walk away.

The trainer you spoke of cracks me up the most. She obviously hasn't had many success stories from her clients. Don't hire her :D

[CinnamonGirl]

Hey CG,

The trainer you spoke of cracks me up the most. She obviously hasn't had many success stories from her clients. Don't hire her :D

She's a newbie as far as the trainers at my gym go (she's had her certification for less than six months), and you're right, she hasn't had too many clients yet. Most of the folks I see her working with are new members going through the "free" orientation.

To be absolutely fair to her, she shared her personal experience with me -- she has lost a good amount of weight through immaculate eating, was lifting heavy iron for a competition, but couldn't lean out enough for her trainer to give her to green light. His goal for her was 12%, and she just couldn't get lower than 14%, and even then couldn't stay that low for more than about ten days. The worst part of it (in my opinion) is that 14% was too lean for her - she looked absolutely haggard. That is her reason for encouraging me to be realistic about goals. I can be realistic once I've tried my level best to take it as far as I can FIRST.

I AM looking forward to the day I can incorporate squats into my leg workouts at the gym. I CAN'T wait to hear what they'll be saying when they see me going past parallel! :roll:

[CinnamonGirl]

Thursday, July 7, 2005
140 this morning.

Early morning (fasting) workout (30 minutes cardio, 15 minutes abwork/squats):
30 minutes of stepping
2x30 crunches
2x30 leg lifts
2x1 minute flutter kicks
2x30 Saxon Side Bends
2x15 box squats

Planned additional fitness activities:
1. at least 30 minutes of low intensity cardio (walking)
2. another hour or so at the gym (chest and tricep day -- may choose to do cardio only if I feel as wrecked then as I do now

*35 minutes walking (2 miles)
*Pre-lifting warmup: 15 minutes on the treadmill, hill program, 14.0 setting, 4.0 mph, 1 mile and 105 calories burned, heartrate 110-140BPM
*Bench 4x12x45# (6' bar)
*DB Flyes: 1x20x15#, 1x12x18#, 1x8x18#
*Curls (must have been disoriented - it's tricep day) 1x20x12#, 1x12x15#, 1x12x17#

Total time spent on fitness activities: 2 hours, 15 minutes - high to moderate intensity cardio: 45 minutes, low intensity cardio, 35 minutes, lifting, including abwork and squats: 55 minutes
Planned caloric intake - 1100-1300 calories
Calories: 1,185.00, Protein: 135.91g/46%; Carbs: 92.97g/31%; Fat: 30.25g/23%

[Lorrie]

Are your chest presses and flyes on machines or dumbells? If you are doing flyes with 15# in each hand I'd think you wouldn't have a problem with benching with a bar. If you are using machines it's harder to judge. If you want to try it, get a spotter and try it. If you are not ready for it, well that's what the spot is for. If you aren't sure, think about how utterly humiliating it would be if you couldn't do it. That'll give you plenty of adrenaline and you'll do fine. I have used that technique a few times. I'll pick some big guy who I don't know and ask for a spot. Then I imagine that if I miss he'll walk away thinking "What a complete loser." This has never failed me. It's not very fair though. I think most of the guys in my gym are actually much nicer than that.
I wish I were closer to you. I really want to go to the gym with you tomorrow and help. Oh well. Next time I'm in Northern California. Are you anywhere near Happy Camp?

[CinnamonGirl]

Are your chest presses and flyes on machines or dumbells? If you are doing flyes with 15# in each hand I'd think you wouldn't have a problem with benching with a bar. If you are using machines it's harder to judge. If you want to try it, get a spotter and try it. If you are not ready for it, well that's what the spot is for. If you aren't sure, think about how utterly humiliating it would be if you couldn't do it. That'll give you plenty of adrenaline and you'll do fine. I have used that technique a few times. I'll pick some big guy who I don't know and ask for a spot. Then I imagine that if I miss he'll walk away thinking "What a complete loser." This has never failed me. It's not very fair though. I think most of the guys in my gym are actually much nicer than that.
I wish I were closer to you. I really want to go to the gym with you tomorrow and help. Oh well. Next time I'm in Northern California. Are you anywhere near Happy Camp?

I'm using dumbbells!! Woo Hoo, I can't wait to try it! I'll spend the rest of my workday summoning up the mental grit to do it TODAY because it's my chest/triceps day at the gym.

I wish we were closer too. This is the part of being a member of a virtual community that is a bummer. I AM in Northern California, but not near Happy Camp. I'm between Sacramento and Lake Tahoe, in a small town called Placerville. We've camped in Happy Camp -- that's a beautiful part of Northern California -- just below the Oregon border and on the Klamath River, as I recall!

Thanks for replying quickly --

*****Update******Update****** Update*****

I did it! I asked a personal trainer for one minute of his time to spot me on my first bench . . . not only did he agree, I got some free training!

I did four sets of 12 reps with the 6' bar.

When I told my son, he said, mom, if you can do 4 sets of 12 reps, you can do fewer sets and reps with some plates loaded on that bar! I will try it next week.

Woo Hoo! A bonafide milestone!!

[Lorrie]

4 sets of 12! That's wonderful! I plugged your 45 for 12 reps into a one rep max calculator and it said you can do 65#. But since you did four sets, your one rep max is probably much higher. You are doing great!

[ms_irreverent]

Wow. Way to go, CG!

[Tom]

The usual advice at this point is to start adding on 5 pounds a week, keeping the reps constant and the form perfect. When you can't complete the prescribed number of reps, you have 2 choices. 1) Stay with that weight until you can complete all the reps. or 2) Drop to a lower number of reps (still with perfect form) and keep adding weight. Since you're new to the exercise, I'd suggest sticking with 10-12 rep sets for now, until you're really really comfortable with the movement.

Good job!

[ms_irreverent]

I find sometimes that 5 pounds at a shot is too much, so I usually add in 2.5-pound increments instead. Gets me to the same place eventually, just a bit more slowly.

[Tom]

Well, if everybody could always add 5 pounds a week, we'd all be squatting 1000 pounds in no time. :)

It's just a rule of thumb to follow until you figure out where you are, without piling on too much weight and hurting yourself. Once you reach the point where you can't add 5 pounds and still get all the reps, you make the choice I mentioned above -- either drop the number of reps and keep adding weight, or stick with that weight until you can get the requisite number of reps. Or figure out what your 1 rep max is (there are a number of calculators on the web that can do this) and come up with a periodization routine that'll make it go upward.