Weight and Resistance Training - August 1 - 15, 2008

View Full Version : August 1 - 15, 2008

08-01-2008, 08:11 AM
I 'm riding my bike to work! :bike2:

Leaving now...if you don't hear from me again, I'm a smear on the road


08-01-2008, 08:18 AM
Whoa, I hope your route to work is a little safer than the roads I've been on in West Chester! Are you carrying your work clothes in your backpack or just pedaling away in your little Ann Taylor suit? :lol:

We're off to the beach for a week and I've already packed my resistance bands, 10# ankle weights, and ab wheel. I figure those with some body weight exercises should do the trick. Cardio will be iffy though since I can't run or walk for exercise. Maybe I'll rent a bike? Eating will be ON PLAN!

Have a great week! :)

08-01-2008, 09:32 AM
You're riding your bike to work, Mel? That's AWESOME! :D

How many miles is it each way? *Crosses fingers for your safety - yeah, I know that is a bit of an ironic thing for me to say, considering I ride my bike to and from work every day, BUT I've gotten a little bruised, scraped, and banged up in the process - no major injuries, luckily - and just hope the same does not happen to you :)*

08-01-2008, 09:44 AM
Got your helmet right?! :s: Have a nice ride Mel.

Yoga last night was great. I learned a new pretzel twist. I was shocked when I could actually do it. :lol: http://www.yogaartandscience.com/pblog/files/20a2d82269d83d7a5b186cd2938de865-434.php

This morning I felt a little tight in the hamstrings so I went with a lite leg day again. Nice little run/walk series for 35 minutes and then 30 minutes of legs. I kind of had to economize my workout this morning. I woke up at 5:00am and needed to get back in time for DH to leave for work. :dizzy: Good thing tomorrow is Saturday.

Have a great morning everyone :coffee:

08-01-2008, 10:47 AM
Wow, that IS is pretzel all right!

Mel, how far do you have to bike to work? My office is about 13 km from home, which is not bad distance-wise but I would be afraid to get on the bike (unless I am off city roads) - I have seen too many accidents. Stay safe.

enjoy your vacation.

08-01-2008, 11:28 AM
Mel - are you wearing a skirt and riding your bike to work? That is impressive though.

Lydia - Go you!

Not much here, just checking in and saying I am alive and I love weights :)

08-01-2008, 03:46 PM
Mel, have a good ride!

Lydia, I've noticed you and some others mention doing something like your 95 for 5x5 sets. Is that pretty much the norm, to use the same weight for every set, or is there a special purpose to that method? I started with the NROL style, so I've been adding weight each set, like 65lbs first set, 70 second set, 75 third set, etc. Just curious if I'm missing out on something, since I've seen others mention it.

Midwife, congrats on the BF%! We need pics!

08-01-2008, 05:08 PM
Hmm, riding a bike to work will be possible for me just about the time I retire! :lol: Seriously, the main road from my house to town is being rebuilt - widened, shoulders added, and - Whoo, hoo - a bike trail added. Up until now the road had minimal to no shoulders, and the "bike trail" was a dirt track about 6-8' below the road height, and very muddy and beat up from 4 wheelers. The new road will be lovely, but not finished until sometime next summer! I had to wait on flaggers twice in the 3 mile drive home last night.

08-01-2008, 05:40 PM
Hey Cheryl. I don't know if the 5x5 is "the norm" but it's another approach. I've done the added weight to each set as well. In my case, I just got miffed that I wasn't able to increase my presses as much as I wanted to with the original 3 sets of 8 to 12 reps. Once I'm able to lift the 95 consistently with the 5x5 then I will attempt to increase the number of reps I can do in each set and change that as an endurance goal from a strength goal.

08-01-2008, 06:52 PM
I made it back home again :)
Yes, I rode in my Ann Taylor suit, silk blouse, hose and heels :rofl: NOT! I wore bike shorts and a tank top. Since that was pushing "casual Friday" a bit, I had my work outfit in a backpack, which seemed considerably heavier at 5:15 this afternoon than it did at 7:15 this morning.

The roads around here are pretty dreadful for riding. Hilly, narrow, no shoulders. Also no traffic early in the morning, but coming home was much more exciting. Don't be too impressed, folks. The Toure de France this is not....It took me 15 minutes to get to work and 20 minutes coming home. I haven't ever clocked the distance, but I'll pay attention next time I drive. Unless it's raining on Monday, I'll do it again :)

No lifting today- I couldn't get to the gym :lol3:

Meg- Wave or drop in as you cruise by!

08-01-2008, 08:52 PM
Lydia, I was just asking about the practice of using the same weight for every set, as opposed to gradually adding weight each set during the same workout. I've been doing 4x8 on bench press, which I just picked because I was falling apart after about the 8th rep when I tried doing 3x10. (very scientific, huh?)

08-01-2008, 11:25 PM
I think that I use the highest weight I can press when beginning because I really just wanted to be able to lift at that weight. If I did the beginning sets at a lower weight and saved the last set for the goal weight I just wouldn't be as fresh/strong for that last set. I would already be feeling the effects of fatigue for that final set. I could wait longer between sets but I'm rather impatient once I begin.

I do know that a lot of people do a warm up set first in which a lower weight is used. I have also noticed that my second set is usually much better than my first set as far as perceived strength. This occurs in my squat as well. It's kind of weird. During that first set it just feels like the weight of the world in on that bar and I can't imagine doing more than one set. But the second set feels much more controlled even if I am fatiguing by the last two reps. I wonder if its because by the second set your body is prepared for the pressure of the actual weight? Anyway, I think that your method is very scientific. :lol: At least I understand. There are strength goals where you lift heavier for shorter sets and endurance goals where you lift fewer sets but with more reps. Options are a wonderful thing. :D

08-01-2008, 11:51 PM
Hey all- well i have been out for a week due to gum graph in the mouth. My eatin is CRAP. Im HAVE to be on a soft food diet for 2 weeks. Most soft foods i now are CARBS need to figure out how to get my fat and protien in. I am drinking a shake at leat once a day and eating eggs.

Well i have decided to try taking some classes at my gym. Well i want to take a spin class. now i do do alot of biking but i want to ask you all what should i expect from this class- what should i bring. I'm really nervous to try it out.

Theres also a club boxing circut- whats that all about, any of you done it or heard of it.

08-02-2008, 02:31 AM
I do a warm-up set on my big lifts - squats, dl's, bench. I find it makes a big difference in my "strength" for the first real set.

08-02-2008, 08:50 AM
I have also noticed that my second set is usually much better than my first set as far as perceived strength. This occurs in my squat as well. It's kind of weird. During that first set it just feels like the weight of the world in on that bar and I can't imagine doing more than one set. But the second set feels much more controlled even if I am fatiguing by the last two reps

That seems to be pretty true universally. I usually do warm-up movements- not necessarily the exercise, but moving the same muscles and particularly, the same joints. For example, if I'm doing legs, I'll start with a body weight matrix of squats, lunges and "high knees" or mountain climbers. The idea is to get blood flowing into the muscles, but more importantly, get synovial fluid into the joints. As we age, there is progressively less synovial fluid and it acts like oil in an engine- gotta have it flowing!

Sportsfreak- I love spinning classes but without bike shorts I suspect you can expect a sore...butt! Try to find a pair of padded bike shorts. They cost a small fortune in bike shops, but I found that Marshalls and TJ MAxx have them if you are lucky, for 10-15 dollars. Worth every penny!

I'm spending the weekend cooking, cleaning, and have a chest and back workout planned for today, and legs tomorrow.

I found a great site bikely.com that allows you to map your bike rides and see the elevation changes. Im going to try and paste in the elevation profile: ShOOT! can't copy a flash player fusion chart!

Anyway, it's cool. You could certainly also use it for runs or walks.

08-02-2008, 11:40 AM
It's long weekend here, woohoo (but I also have an equally long translation to work on, too). I hit the gym last night for some weight lifting (trying to work more on my weaker left arm as Depalma suggested) and this morning, I ran 3.65 miles. I think that's it for today - I am off to a restaurant on the lake for an afternoon with the gals to celebrate my upcoming bday - I plan to eat reasonably - and in the evening, I will take the pooches for a nice walk.

Core class tomorrow and I printed out a longish list of 6-pack exercises (I subscribed to an online newsletter on some website that was posted here on 3FC) - I will try those on Monday. I look forward to the gym tomorrow and Monday, it will be mostly deserted.

Have a good one, ladies!

08-02-2008, 12:44 PM
Sportfreak: Do the spinning class! It's a lot of fun. Mel's right about the sore butt. I found that the second class was much easier on my glutes but I stood/hovered over the seat for most of it. The class was challenging enough for me that I had a difficult time lifting afterward. My focus over the spring and summer has been in regaining some strength so I dropped the spinning class. I really should try to get to another class once a week. Maybe they have a cot somewhere where I could nap until I'm ready to lift after a spinning session. :lol: For your original question though, you may want to introduce yourself to the instructor and arrive a little early so that you can properly adjust the bike for your ride. Bike shorts and water and you should be good.

Mel: Thanks for the tip. I'm going to map out my courses using the site right after this.

Tomato: Enjoy your upcoming quiet days at the gym. I like those kinds of days. A little company is good too but I use those quiet days to test drive new workouts. :goodvibes:

Today was a great workout. I feel so centered. My hamstring has also loosed up from earlier this week and the stretches were bliss. Those are the dessert to my workouts. I get bummed if I can't get the stretch I look forward too.

Taking the boys to my mothers for the afternoon. It's such a beautiful day here and I'm spending it one on one with DH. :love:

08-02-2008, 11:39 PM
The heat here in Kansas is killing me!

Here was my great workout today:

-7am, arrive at the site, haul 30 pound total station, 15 pound tripod, 10 pound box up a hill to set it up.

-7:15, run around and try to remove branches and trees so that I can actually get a shot.

-8, come back to the total station to begin mapping. My t-shirt is wet, my pants are wet to the tops of my thighs.

-9:15, the Army puts us at heat advisory 3, the heat index is at 103 degrees.

-9:20, one of the Army personnel has a heat stroke during one of their exercises. We spend the next 10 minutes hearing about getting the poor person out.

-10, dig. My t-shirt is still wet. All of us are making comments on how impressive out "swass" is (swass= sweaty ***).

-10:10, first crew member faints. Into the pit. One of the guys and I half carried her back to the vans, down the hill, because she was too wobbly to walk. She's okay, I just checked on her.

11 - lunch. It was too hot to eat. I take two gallons of ice water to the field and I'm down to the last quarter gallon. Good thing we take a 30 gallon cooler with us. Another Army person goes down. They call them "casualties", which really freaks me out.

11:30 - back up the hill to dig. Army informs us that the heat index is at 109.

12- crew member throws up, has chills. Get him back to the van. Ask if everyone else is alright, everyone says yes, lets get this done.

12:45- second crew member faints. We're done. Army lets us know that the heat index is at 115. Haul up everything and back to the vans, it's about 40+ pounds of stuff each, down the hill to the vans.

1:15, back in the van feeling woozy. My seat is wet because of my sweat.

2:30, back at the hotel. Take shower, rest a while because I still want to run on the treadmill.

8pm: waaa? did I fall asleep? Yes I did. I ran for 15 minutes and then devoured my salad.

I have a feeling that tomorrow is going to go exactly the same as today. I'm still going to count today as a day I exercised.

08-02-2008, 11:53 PM
OMG, archy/eves, I'm dying laughing and empathy tears are forming...sorry! I spent several field seasons in the Lower Illinois Valley during major floods of the Illinois and Mississippi Rivers, and several season in the UP of Michigan. You'd think the UP is cold, but NOT in the summer. My favorite day was when the Army Corps of Engineers told us everything was OK, and we had a 200 ft. wall collapse the next day. And the pigs got our lunches. There's something really weird about pigs eating bologna sandwiches.

Got poison ivy? that would complete the picture :p


08-03-2008, 12:42 AM
Yeah, half the stuff we were cutting down were poison ivy vines. Tecnu, my friend. I actually started the day in my rain gear because of the poison ivy, but gave up after 20 minutes and figured that the sores would be better than slowly melting inside plastic.

Luckily, tick season is about done right now. Now all we have to worry about are bitting flies, chiggers, gnats, and mosquitoes. I worked once in the UP, the mosquitoes were huuuuge, and I had so much deet on that my shovel started turning black. I still got bitten.

Don't get me started on the Army Corps of Engineers. Yesterday we were working on a site that these geniuses thought to cover up with dirt in order to protect it. Too bad what they used was from a prehistoric site they bulldozed.

Anyway, exercise. I feel I've done it. I just checked the maps and tomorrow we have to hike out half a mile to the site. :faint:

08-03-2008, 10:38 AM
sportsfreak - I also recommend trying the spin class...I think I gave the same advice to Lydia some time ago! ;) Definitely get there a few minutes early and talk to the instructor. He/she should be able to help you adjust the bike and give you some tips. The best of which is go at your own pace at the beginning. Do what you can, go a little slower if you need to and if you need to sit while others are standing, do that too...you won't be the only one. Also, give it two or three tries to see if you really like it. I never got the cushioned bike shorts but I'm sure they would help. I was very sore the first class but it somehow went away even by the second time. I have also put the spin on hold for a while so I could concentrate on other stuff but it's an amazing cardio workout so give it a try and let us know what you thought!

Archy - wow! that is just crazy. Take care of yourself!

Lydia - hope you had a lovely day with your DH! Details not required. :o

I got out this morning for a nice run and the weather was perfect. You know when it's early in the day and there's no humidity and the sun is shining. Just great. I had to force myself but, of course, I'm glad I went. It's a long weekend here and I was hoping to get in two runs but tomorrow is my mom's birthday and we're having a big bbq here. I guess one is better than none!


08-03-2008, 04:38 PM
Hey guys!

I have some pictures. Lemme see if I can get them in this message. I am not very techy, y'know.

I went for my first real bike ride today. 19 miles along the river. I wanted to bike to the zoo to look at the elephants. 9+ miles there, saw some elephants, turned around, 9+ miles back....when we were almost back to where we started, dh points out some camels on some property. If I would have known they were there, we could have just biked 2 miles and looked at camels instead of going all the way to see elephants. :lol: But it was very very fun. And the best part is, I didn't die! :carrot:

So if I did this right there should be a picture of me with my bike and a picture of my bicep---with which I am extremely impressed and I hope you guys can see it. DH teases me a little---maybe I am much more muscular in my own mind. ;)

08-03-2008, 05:14 PM
Looking good, Midwife! I'll have shoulder muscles some day...sigh!

Lydia, thanks for explaining that to me about using the same weight for all sets. I might have to try that and compare. I do the crossfit warmup, then I usually do warmups only for the big lifts, or if I am still working on form.

Eves, I'm glad you didn't pass out yourself! Living where I do, I think it's sweltering when it gets above 55 degrees, lol.

Today's a rest day for me, but I'll be back to it tomorrow. :)

08-04-2008, 08:16 AM
You look great midwife! And you seem to be having so much fun :)

I'm draggy from yesterday's cleaning marathon. 5 hour with the vacuum and carpet cleaner just about did me in. I was sweating more than during a good cardio session, and my hips and lower back are complaining mightily today. Because I missed a leg session, I may try to do legs lite at lunch. We'll see how it goes.

Today would be a beautiful day to bike to work, but I haven't figured out how to get my gym bag there! So on Mondays I have to take the car :dizzy:

Hope everyone had a great weekend, and a wonderful week ahead!


08-04-2008, 10:22 AM
Morning everyone- well we have a holiday today- civic holiday. I went for my fist w/o after last last friday. Man 9 days of rest really does it to you. Plus my eating was offf wack because i had a mouth sugery and was on a soft food diet. On the dirve home i was going to throw up in the car- i really thought i would.

Because of my sugery i cant run because it puts pressure on my mouth. I think i'll try the spin class next week or so when i am fully healed

08-04-2008, 11:23 AM
Midwife - I just realized I posted a comment for you in the wrong forum - in Cool Runners in the Exercise forum. :D
You look awesome!!!

I had a really good run this morning - 5.1 miles total distance and I ran 3.7 miles out of it. Then I took the pooches for a 1 mile walk. I will try to get to the gym but I am behind on my translation, so au revoir for a while.:p

08-04-2008, 11:42 PM
Freak - what kind of gum surgery? I had 2 strips removed from my palate to be graphed on to my lower front gums which were genetically thin. This was in the late 80's == I swear I was the only person under 60 in the endodontist's office. Anyway, it's one of the worst pains I've experienced short or labor or stones - so hang in there. I had a problem where I coudln't stop bleeding, had to use tea bags in my gums. Felt like a baseball player - LOL! I hope you get some relief soon.

Weather was gorgeous here today, first time in list WEEKS that we didn't have above 50% humidity. So went out to a local park with a great trail around a lake to walk. Took the kiddos but they tuckered out after about a mile. Yes, me, the fitmom had to go retrieve the car and pick them up at a rest point where they hid in the shade with dh!! lol :lifter:

08-05-2008, 08:21 AM
Good morning! Gum surgery sounds dreadful. Luckily, I've never had to do that.

I'm just chugging along on plan...a brief moment where everything is working. Probably driven by the specter of a bathing suit in my near future, and another formal tight dress affair and the end of August.

Legs yesterday, chest and back today. Great cardio sessions both days. DD is visiting and convinced me to go for a real run with her last night. I need new shoes!


08-05-2008, 08:50 AM
Yeup sportsmom- thats the one. My two lower teeth have receeded gums due to the braces i had when i was younger. The braces pushed my teeth forward and my gums down. Fortuntaly i am not bleeding constanlty. They have imporved the surgery over time. They take the skin from the palate- but the skin on the roof of the mouth, but the connective tissue inbetween. Going for my check up tomorrow- hope they wil remove some of my stiches.

Rest day for me today- need to get back on track after last weeks eating- seems like the only "soft food" contain a high amount of carbs. No fat or protien.

08-05-2008, 09:01 AM
Avoid the rice - I remember getting a few grains stuck down in there - horrible, and i couldn't really get digging in there to get it out. DId they also cut your little flap of skin that connects your lower lip to your lower gums? They did on mine as they said that often acts as a pulling agent to bring it lower. That didn't hurt at all and amazingly, I'm not walking around with my lower lip drooling either! lol Well, mine's lasted 20 years now so the fear I had about having it redone/repeated due to more thinning has passed. BUt as I've moved around and had to get new dentists, they are always amazed when they see it the first time and want to take a look at it bc its so big and thick. :crazy:

08-05-2008, 01:21 PM
Sportsfreak, yes, that surgery is really painful. Hope you feel better soon!

My week has been totally upside down so far. I'm proud to say I did get a great workout in yesterday in spite of that. I work in IT and sometimes I have to work very late nights while everyone else is sleeping.

My gym gave me a gnarly surprise on Saturday. They close at 7pm!!?!? Grr! They are remodeling and the "small" free weight area where they keep the smaller weights (and where you can always find a free bench) is roped off. So the available benches are very valuable real estate, indeed! They are installing something like a snack bar ?!?? Hmm. We'll see how this goes. They have said "no" to kettlebells, and there's no Gravitron, either. If they said "yes" to a muffin bar, I'm going to be cranky.

Tomato, what are you translating?

Eves, your workouts sound very, um... well, they sound inspiring! Good for you for getting it done!

Looking forward to cruising around tonight!

08-05-2008, 04:40 PM
Sportsfreak - sorry to hear about the surgery! I better be more diligent with flossing (even though I am trying to do what I can) to not have to go through something similar. Does not sound very pleasant at all. Although it is amazing how medical science is progressing. When I was 14 or 15, my mom had her gall bladder removed. I remember she had a HUGE incision under her left boob that went all the way to the back. My colleague at work had the same surgery last week and showed us today the three tiny cuts (that's how it done today, laparoscopically). Really amazing.

Eves - would you mind telling me what it is you are doing? I think I sweated bullets just from reading your posts.

They have said "no" to kettlebells, and there's no Gravitron, either. If they said "yes" to a muffin bar, I'm going to be cranky.

Denver - I would be super cranky myself! My gym has a quite large reception area (off the reception area there is a little store for all the protein drinks and other supplements) and a relatively small area with the cardio machines. IMHO, the cardio section could have used a bit more space so that one does not have meander in between the machines like a snake, while the reception/the store is mostly empty.

The translation was a stuff about a clinical study (medical) - not bad but I am glad it's off my plate. :-)

08-06-2008, 08:23 AM
I couldn't find my workout shorts at 5:15 this morning. Eventually found them in a pile in my dd's bedrom. She was ecstatic to see me a (angry) at 5:30. Then I couldn't find MY coffee cup (no, I'm not very flexible!). Found that in same dd's room at 6:45. She still wasn't happy to see me.

My car battery is dead and dh already left, so I'm charging it from his "baby", the undriven sports car in the garage. I'd drive it to work, but it's raining out there.

The day has GOT to get better :dizzy: I'm leaving this afternoon for a few days at the beach with previously mentioned DEAR daughter, so I hope we don't grump at each other too much!

Have a good one,


08-06-2008, 02:52 PM
Oh Mel: :lol: I hope that the rest of the day went well for you. If it is anything like how mine turn out that pattern will last all day. I can count on it. The good thing is that great days usually have the same all day pattern as well. You've got a trip to the beach ahead of you though, have fun!

Eves: Are you still okay?! My goodness, you must be so fatigued from heat exhaustion. Be careful out there.

Denver: AAACHH! The free weight section roped off?! Without notice?! Yeah, I'd be a little cranky too. Our gym shuts down for a week of housekeeping/maintenance but they let us know and plan for that a month in advance.

Midwife: You look great! Love the bike! What a great shot. How often do you get a chance to ride? I'm trying to break in rides into my cardio schedule as well.

Elisa: Have you ever taken a Yin yoga class? It's focus is upon the connective tissue and joints. I took one last Sunday. Interesting. I think I will stick with Ashtanga for now. It was kind of relaxing.

So last Saturday I purchased my first road bike. It's a Specialized Ruby Comp. I wish I could say that it has automatically made me a faster rider but no, :nono: this is not the case. I had a cat's eye put on the bike and I'm doing about 15mph average. ~sigh~ The group I've been trailing is doing more like 20. I've decided that I really don't need to do the group rides right now. I usually come back feeling defeated. Its such a drag to be passed like you are sitting still by the whole pack. I enjoyed my solo ride last Sunday much more than the group ride. There is just too much anticipation for me during the day building up to it and not the good kind. I think that I will train alone and throughout the winter and then see how I am doing.

This morning I decided I needed to shake off the bad karma I was feeling about last nights ride. The only thing that will make me a better rider is more riding so I loaded up the bike and drove out to the trails again. I replaced my gym cardio with an hour trail ride. Still only averaging 15 mph. grrr. After the ride I loaded it back up, went to the gym and did legs. I looked a wreck walking in there though. Hair plastered to my head, thank you helmet, and yes Mel, I did buy the padded bike shorts. Feeling a little weird parading around with those on too. Thankfully I had the good sense to pack another change of clothes for the weights. Wish me luck tomorow as I head out to hit 16mph. :lol:

08-07-2008, 07:33 PM
Hey all, i got the 16 g black iphone today. I am soo phyced. I cant wait to open and start using it. However i am scared to use it until i get the case. I want to get the iskin revo2 for it. I'm not paying the cell bill, my dad is. Thats one cool thing about divorced parents :D. I live with my mom.

Gonna workout tomorrow. This sugery really put me off track. Hope i can get back on my bike again and keep making progress.

Check with u all later.- im gonna go play with my iphone

08-07-2008, 08:33 PM
Hi everyone,

I'm back! And moving from one apartment to another. I'm still going to try to work out though. We'll see. I have to go back to Kansas next week, but luckily it's our last trip in a while.

I'm an archaeologist. It's far less glamorous than Indiana Jones, especially if you work in the US.

Anyway, I had a good work out today. Squats, bulgarians, overhead presses, and bench. I think I'm going to start practicing the front squat to get some balance. I think my back may be arching too much in the back squat.

Tomorrow I'm getting my RMR tested. I just need to take that off the list as to why I can't seem to lose any weight.

Lydia - I also have trouble going fast on my bike. Have you tried doing sprints? Go as fast as you possibly can for 30 seconds and then giving yourself time to recover. Then do it again. It's a little HIITish, but it has helped me go faster on the bike.

08-08-2008, 02:52 PM
Double post!

Well, I got my RMR checked. It was weird, I laid down in this room and was told to relax for 15 minutes. Then they came in and put a plug on my nose and I had to breathe through a tube for 15 minutes. Found out that I have a metabolism that is 13% faster than average. My RMR is 1728 calories.

I took the print out, showed it to my belly and reminded my fat that it is being completely unreasonable and illogical and that it should just leave.

On an unrelated note, it seems like the test moved my scale in a positive direction. Incredible, when I finally get fed up enough to start checking for a medical reason for my plateau my fat decides that it's bored. Whatever, as long as it's gone.

Sooo, for today I have a 5 mile run. Tomorrow I'm liiiiifting!!!

Sportsfreak - how are you doing?

08-08-2008, 05:19 PM
im doing much better. I got my stiches on the top of my mouth removed wedensday and ther actuall ones used for the graph i will be getting out next week.

I have always wanted to get my rmr tested- where do you go and how much deso it cost??

Have to start working out and get back on track for monday. still having fun with my new iphone :D.


08-08-2008, 09:42 PM
Eves: I'm also interested in where you went to have your rmr tested. What a cool idea to have this done. Your little chat with the belly must have had an effect. :lol: Maybe I'll do the same.

Sportsfreak: Hope you are enjoying your new iphone. Sounds like fun.

Took the bike out again today. The first five minutes were grueling. Lets jus say there was a little wind out there today. :rolleyes: Once I stopped feeling sorry for myself and pushed through it I was able to get in a total of 20 miles today. My average was about 16mph today so there was a little improvement. I'm finding that without looking at my "cats eye" I can almost tell exactly how fast I'm going. I really have to push hard to get past 16 to see 17 and 18 mph. There is certainly a threshold there. Once I reach my speed I can't sustain it for long though. So, it's interval work for now.

My plan this morning was to do the twenty miles and then hit the gym for upper body today. At the end of my ride there is an outdoor fitness structure. I hopped off my bike and went to do some pullups. Did two sets hopped down and strode over to my bike. I was about to slip my foot into the straps and mount when something on my shoe caught my eye. OMG. I had just stepped in the biggest pile of dog poo poo you could imagine. Think horse. :rollpin: Now, do I scrape off most of it and put my stinking foot into the straps or do I walk Miss Ruby all the way back to my car. Were talking about two miles to my car at this point. I began walking and realized how long that was going to take me. I worked a little more to get it clean and then prayed that this would not foul up my bike too badly. I cleaned her up as soon as we got home. What really irked me though was that I didn't bring a spare pair of running shoes so even though I was literally around the corner from the gym I couldn't get my lifting in today. ~sigh~ So much to learn. Mental note, keep extra pair of running shoes in the car for emergencies. DH thought it was hysterical. After laughing himself silly he did redeem himself. From the kitchen window I watched him powerwashing the shoe which he had propped up on the garden stake.

Hope everyone had a better or more pleasant smelling workout than me today.

08-08-2008, 11:22 PM
Hey Lydia,
I was laughing at your poop story and DH came over and read your post. He said that pushing it to 16 mph is very good. Just thought you'd be interested. :)

08-09-2008, 10:14 AM
Hi all :wave:

I had a fantastic time at the beach (da shore, for anyone who is from PA or Jersey :lol:) didn't do a single workout, but ate squeaky clean despite temptations :) I'm kind of creaky feeling, but will do a home leg workout in a few minutes.

Eves: When and under what conditions was your RMR tested? When I had mine done and tested others, I always cautioned people that they should come first thing in the morning, fasting, no caffeine, and no stressful driving. Ideally, it should be done before you've even gotten out of bed! but that's not realistic. If you had eaten, done any activity or had caffeine, you should lop a few numbers off that result.

Lydia- Yuk! Glad Miss Ruby cleaned up for you! A good decision to train on your own until you look forward to riding with a group. I've been invited several times to join road groups but have been too terrified to try. I know I'd be the straggler and dread it all day.

Off to do a modified home leg workout....


08-09-2008, 01:16 PM
Hi everyone,

Just finished up my 3 miles today, in 30 minutes. Wooo! Another lifting day, but I'll wait until after lunch.

About rmr testing. I had it done because I realized that maybe I had screwed myself up by going too low calorie for too long, and since I was doing everything right and still not losing, maybe I had done something.

I first googled to see if there was any place in town that did it. It was a simple "rmr testing champaign, il". I got three places that did it, and then I called and asked. The first place said that they only did it as a part of a 9 point fitness test and that it was going to cost me $249. Nope.

Second one, the test sounded more like a VO max test. Running on a treadmill with a hose stuck to my face.

Third place was the Mettler Center. It's a high end gym where the athletes and even the university chancellor go. They did the test for $65 and it included talking to a trainer.

Tests are only done first thing in the morning. Mine was at 7:30. Rolled out of bed, had a glass of water (I swear I mummify in my sleep), drove the 5 minutes over there because they told me not to exercise. With traffic at that hour, it would have been faster had I just biked.

Get there. They had me lay down for 15 minutes. They weighed me, and then put something to pinch my nose (it hurt) and had me breathe into a machine, while laying down for 15 minutes.

When I got my number, I was pretty skeptical. I asked if the fact that my stomach was begging for food the entire time had anything to do with it. He said no. My session with him though was pretty useless. He trains athletes and his biggest thing was that I should switch my protein powder to a whey isolate because of better absorption. I'll do that once the price on whey isolates go down. Or if I decide this late in life to become an athlete.

I do have a question for the trainers here:

With my RMR there, I'd like to bump up my calories to 1600-1700 and put my exercise at one hour every day. How that would break down:

non-lifting days: one hour cardio. I split it up since I can't stand doing it for more than 45 minutes at a time. So, run 3-4 miles in the morning, do HIIT in the evenings.

lifting days: cardio, half an hour. Light run, 3 miles. I'm still on the 5x5 program, it is awesome. So, lift heavy for about 45 minutes.

Does this sound good?

My diet (I guess on the rare non-egg days):

Oatmeal with a bit a scoop of protein powder.
Apple with 1tbsp peanut butter
Spinach salad with tuna or cottage cheese
yogurt with kashi go lean
veggie stir fry and chicken
protein shake.

This would give me over 100g of protein a day, and keep my major carbs for after a work out. Opinions? Suggestions?

Thanks and have a good weekend!

08-09-2008, 01:40 PM
Well, Eves, I think that running regularly and lifting weights qualifies you to consider yourself an athlete. I mean, I consider myself a bit of an athlete and I'll deck anyone who says otherwise---and then outrun them!

08-09-2008, 02:28 PM
LOL...Good one, Midwife! I'd have to knock them out, since I can't outrun anybody under the age of 90!

Sorry I haven't been around. I checked out a bunch of books from the library and have been obsessively reading when I have free time, and haven't felt like getting on the computer. Figured I should get on today to check in here, and clear out my email box before it explodes.

I decided to give the old BFL program a try, since I've been stuck on the scale for a while...maybe a change will do me good? I started on Weds with cardio, running, and so far it's going well. I realized that when I tried the BFL sets before, I wasn't doing it quite right. The book clarified some things, and my first UB workout kicked my butt...it was great! Yesterday was walking dogs at the waterfront, about six miles total after a swim-stop for the dogs, then skating last night...I tried doing the BFL style intervals while doing laps at the rink, but it was a public session, so I couldn't quite keep the speed up without tripping over a kid and killing myself. I just stuck with the dancing and made sure it was a good workout.

Today is LB lifting. I've got a lot to do at home today, so will decide whether I want to work out at home or take the time to do the Y. For some reason, it takes me forEVER to get in and out of the Y, so some days I just think I'd be better off buying a barbell and weights for the house. I do like that pullup machine, though. Anyway, I'd better get back out and finish my morning chores.

08-10-2008, 12:18 AM
hey everyone.

I seem to have bit of a delema. Well latly i have been doing nrl4w and i am happy with my progress, but i am having second doubts about the program. I really do want to put on some muscle and then cut to obtain the look i have saught out for. However, i was wondering weather i need to investigate a split technique going to the gym more than 3 times to like 4 times a week. Therefore each body part has had maximm time to rest and grow.

Are thre any others programs that would fit the criteria i would like. Or is it possible to make my own. I would have hired a trianer, but at 17 i barly can afford my gym membership.


08-11-2008, 08:20 AM
Eves- That sounds like a great program. Give it 2-3 weeks and see how it goes.

sportsfreak- How do you like your iphone? my cell is dying and I just saw a friend's son's new iphone and fell in love (with the phone...he's too young for me!)

Cardio done, food packed. Back to Work for me :(


08-11-2008, 11:05 AM
Mel-Its really kool. The thing is it not so great to type on like a blackberry for business. But it's an iphod, phone, GPS and more. Anyways if you like the price of the plans- the states have way better plan than us canadains- I say you shold go for it. Just make sure you get a case for it asap because you probably dont want to scratch it.

Back in my normal w/o routine after 2 weeks and i feel good.


08-12-2008, 08:21 AM
Good morning :sunny: It's nice and cool in the early mornings all of a sudden and cardio is not so dreadful!

Don't you wish you could bottle that"on track feeling" for the times when you're not so...on track? Right now is one of those golden moments for me. I need to knock on a big old piece of wood, because saying it out loud is usually the kiss of death!

Legs lite today for me.

Eves- Are you still alive out there? I just read in the paper that our wise government is planning on scrapping the independent environmental impact studies and letting the agencies and/or companies planning development to conduct their own :eek: I thought of you immediately! How long has that been in the works?


08-12-2008, 06:35 PM
Hey all. Just checking in. I'm having fun with the BFL program and finding it easy to follow. I am doing more cardio than just 3 days a week, though, because I want to crank up the running a bit, now that the weather is cooling off. It will be the start of running season for my dogs next month, (good thing, too, because after a summer off, they look like a couple of furry coffee tables) and we'll also be starting up again with homeschooling. Not sure how I'm going to fit all that into my calendar, but it's looking like I might just have to get up at 4:30 instead of 5:30 to make it happen. I need a clone or some super-powers.

This morning I ran for 60 minutes, just slow and steady. I'd only planned to do 30 mins, but it felt so good, I was in the zone, and didn't want to stop...felt like I could run forever...woohoo!

Doing UB lifting this evening. In the meantime, we have paying the water bill, bathing dogs, and mowing on the schedule today, plus some paperwork and dog training for the "real" job and keeping up on the housework. My ds11 is off with his aunt for a few days, visiting some park ranger friends of ours... camping and exploring the beach. This morning he covered himself in kelp and tried to scare random swimmers by giving his best impression of the Swamp Thing. How cute is that? (or just annoying? he's 11, so it's like his job..lol)

Okay, I'd better get back to it!

08-12-2008, 07:04 PM
These mornings have been really cool for outdoor cardio. Running, sounds great. Biking, I have to get some warmer/long sleeved cardio tops. I'm creating my own breeze out there and it's downright cold until I get into the sun.

Mel and Cheryl: Send some of that "in the zone" stuff over here. I'm not unmotivated its just that I think I may have just needed a break for a few days. I recall that every once in a while we need to take a recovery from our workouts. I think that they refer to this in the NROLW as well. Yesterday at the gym I had to change my planned workout into something much lighter. I was just whipped and couldn't shake it off. I'm feeling better today but forced myself to stay home and just do light yard work. Unfortunately I also used it as an excuse to eat like a horse and I'm not talking oats and apples over here. I did do myself a favor and made a clean dinner.

Anyway, lesson one millionth learned. Plan a rest/recovery week. Seriously. Maybe this would be a good time for me to rework my schedule for biking, yoga, and lifting as well as stock up the freezer with clean meals for the beginning of the new school year. (Really, I how long have I been doing this for a rest to be a "new" lesson for me. ~sigh~)

Bah. I can't stay home tomorrow. I just know I won't. I'm going in at 5:30am to get some cardio and legs in before DS2's playdate at the park at 10:00 :lol:

Have a great evening everyone.

08-12-2008, 09:31 PM
Lydia - I agree on the recovery time, I'm just afraid of it becoming a habit. I've certainly had some "lighter" weeks since I started my regular workouts a couple of years ago. I think this is the longest that I've ever steadily gone to the gym!

I think what's worked for me is constantly trying new things. I go through my cardio heavy times and my lifting heavily times and I tried spinning and now yoga so I know that I need the change every now and then.

I also think that Lydia, you asked about my yoga. At my gym location, it's all Power Yoga which, I think I best describe as very intense Ashtanga yoga (but I'm not really sure! ;)) Whatever it is, I still love it. I was sore today from some lifting yesterday and boy did I feel it today in the yoga class. Most of it was great but some of it was a little painful...certainly made it clear to me which muscles I use in yoga!

I'm still struggling with food but mostly keeping it together. August continues to be an almost non-stop flow of functions and food. Lots of get togethers with friends and family; some bbq's and a trip to NY later this month. Nothing too complain about but it's not easy on the scale, that's for sure.

jam - maybe I should buy the BFL book for the workouts. I think you also have NROLW, which I have too. What do you think...do they complement each other for workout inspirations. I tend to not follow the programs as they are but pull out the stuff that interests me.

Mel - so glad to hear that you were in the zone...I hope it sticks around for you!

It's been quite cool here too...great for running and I hope to get one in soon. I bought some great (I think) new running shorts that I really must try!! I also need another pair of running shoes - the exact same ones I hope because they've been great. I think I need a pair for at work and home and the ones I have are clocking in around 350km. Not enough to warrant a new pair but enough to start breaking one in, I think.

I also saw my endocronologist last week and she is still very pleased with my maintaining my weight for a few years and said my thyroid numbers were "perfect"! The only thing that I've noticed recently was that I get a bit light headed more often when I get up quickly. I thought it was my medication but she actually suggested that, along with needing more water (yes, I know :o) I actually need more salt in my diet. Yay for having a little bit of salt on my fresh veggies. Mmmm! We'll see what happens.

Okay, that's long enough for now.


08-13-2008, 01:29 AM
Still alive, back in Kansas so I'm putting the weight lifting on hold until I get back. Still gonna do some stuff in this hotel room, though. Ran 4 miles today, wooo!

Eves- Are you still alive out there? I just read in the paper that our wise government is planning on scrapping the independent environmental impact studies and letting the agencies and/or companies planning development to conduct their own :eek: I thought of you immediately! How long has that been in the works?

It's been in the works for a while, ever since one business man looked at the costs of impact studies and thought "why do we need this? it's in the way of my profits!" I'm not sure how this is going to go about since there are a ton of laws that would have to be circumvented for us to be really affected, section 106, NEPA, etc. Let's see what happens...

It's weird how our government has this firm belief that big companies have our (and by extension, our environment's) best interest in mind. Baffling, really. I think I'm gonna go watch Idiocracy again and hope that our future looks 100% different.

08-13-2008, 04:06 AM
Elisa, I just checked the BFL book out of the library. It's worth reading, IMO. There's nothing revolutionary in the recommended exercises, but it's simple enough to make substitutions there. It's been a nice change of pace from NROL, which was something I needed right now.

08-13-2008, 08:21 AM
No, BFL certainly isn't revolutionary NOW, but it was 6 years ago or so. I really think it introduced progressive weight training to real people. The genius was in the marketing. It's still a good program, though I doubt too many overweight women are going to lose significant FAT as the program is written. Build muscle yes, but it's not a cutting program for most women.

I'm still in my groove- and wishing I didn't have to go to work!

Cardio done, shoulder day :strong:


08-13-2008, 10:44 AM
Elisa: Do you find that you do a lot of hamstring work in your yoga class? We do. At one point during class I wanted to shout out, "Don't know you know it was leg day today?!" One of the things I learned during these classes is how to make minor adjustments in position in order to reach just a little further. During my cooldown I was having a hard time getting a full head to knee stretch. The hamstrings were just really tight. Then I remembered to engage the quads, tighten those up and like magic the hamstrings loosed up and down I went. ;)

Eves: Glad to know you are still alive and congratulations on your run!

I did get arrive at the gym bright and early this morning. Well, actually it was still dark out with a few stars as well. I still don't feel like I have a lot of strength but I slogged through it anyway. Something is acting up in my hip. I think it may be a pulled glute muscle but I'm not sure. Probably a good reason to stay away from the Warrior position in my yoga class for a while. It certainly made squats a little less than satisfying today. :rolleyes:

Have a great morning everyone :wave:

08-13-2008, 03:57 PM
Hey all,

WOW it has been a busy summer! Eves, glad you are still with us! Lots of water, girl!

I'm still sore from Monday's arm workout. Schwarzenegger's book has some great exercises. I did reclining bicep curls (killer!) and freeweight pulldowns (you lie on a bench and put the weight over your head as far as you can, then pulldown - OK really it's pulling up, but you get the idea) for triceps. Ouch. Good news is I was able to bump up the weight on my flyes by 5 pounds each arm! Yay! Progress!

Jamsk8r - your son sounds very funny! I would have laughed my butt off if I'd seen that.

Lydia, I laughed about the poo.... funny story. Hope your bike is sparkling clean again.

They closed one freeweight area - the area with all the smaller weights. So we all have to share one set of each weight. It's not too much fun, but we are all very polite about it and we're working around it until they finish the renovation after Labor Day. They'd better not have muffins, though!!!

Whoops, gotta dash, unbelievably busy week.... hello to all and keep your workouts!!

GO CHERYL in Beijing!!! Anybody else watching the weightlifting? Amazing!

08-13-2008, 06:30 PM
Mel, that's good news, because that's what I want from lifting, more muscle! I figure the cardio and eating right will take care of the fat burning. The BFL seems to be working some kind of change, because the scale actually moved downward for the first time in weeks. If nothing else, I'm enjoying the change of pace and trying some new exercises to spice things up.

Denver, I found a book by Sylvester Stallone in the library. I had to check it out, because that man is, what, sixty? and still looks awesome. He has a couple of killer shoulder exercises in there that I tried yesterday (he calls them "punching dumbbells" and "bent-over runners", I think), and I tried this ab exercise which I think he calls "broomstick twists" which is sitting on a decline bench, broomstick across the shoulders, then you just sit perpendicular to the bench and twist left and right...I didn't think it would do much, but it's a brutal ab workout. I've been experimenting with different ab exercises, just for fun. I've tried those curls and those are a workout. I'm actually getting a little kick out of doing curls, since on the NROL there are none. I tried preachers yesterday, and those were humbling, to say the least, with the BFL sets/reps.

08-14-2008, 08:19 AM
Jam- I like Stallone's book, and you are right- he looks incredible for a guy his age. I saw him at the Arnold 2 years ago, and he really does look good. He is ALSO a master marketer;) There are soooo many books out there! I have the hefty Schwartzenegger classic in the second edition. I found it really useful when I first started lifting seriously to learn exercises for particular muscle groups and the proper form and names. If you can get your hands on any of Carlos Santana's books (The Essence of Functional Training, The Essence of Bodyweight Training, ...of Dumbbell Training, they are fantastic. He write a lot of articles that you can find in various places, too.

I had to do my shoulder workout when I came home last night, but have a car today, so I'm at the gym at lunch time for chest and back.

Cardio done.

have a good one!


08-14-2008, 03:17 PM
Mel, I enjoyed reading his story. He's definitely a go-getter and smart in business.

Had a good skating session last night, lifting legs today.

Speaking of legs, do you all have any faves for hamstrings? I have a glaring imbalance, no doubt made worse by skating: huge quads and calves, wimpy hamstrings. I've been doing deadlifts, and I think I've finally learned to do stiff-legged DLs correctly, so I've been doing those, squats, and I try to do ham curls on the ball, but can only do a few before I collapse in a heap. I'm curious if it might help me to do something with the ham-curl-machine or hack squat machine, focus more on hams for a while, as far as trying to balance things out a bit?

My hams are growing and getting stronger, but it seems like my quads are growing faster, and I've heard that can be an invitation to injury (?). I've never used the machines, but wonder if isolation wouldn't be the better course of action in this case...?

08-14-2008, 09:04 PM
Try good mornings.

08-15-2008, 12:39 AM
Jams are you collapsing in a heap because of muscle failure or due to not being able to remain stable on the ball. If it is a stability issue, try slideboard leg curls or slideboard reverse lunges. If you don't have access to a slideboard or valslides, you can use paper plates or a towel under your feet as long as you have a hard surface floor that allows a decent amount of slide.
Both are great for your hamstrings.

Once those are easy, you will be ready to try glute-ham raises or natural glute ham raises.

08-15-2008, 03:41 AM
Thanks for the suggestions for exercises. So, should I focus more of my leg time on ham/glute exercises for a while, maybe lay off the quad-dominant exercises, to try and balance things out a bit?

LG, isn't a Good Morning the same as a SLDL, except for barbell position? I'll try it, just curious if I'm thinking of the correct movement.

I did not get in my leg workout today. Just had company that I wasn't expecting this evening, and as soon as one left, another arrived, no kidding, about 3 minutes later, and didn't leave until a few minutes ago. Will probably do something about that tomorrow, but keep it light, since I've got skating in the evening.

08-15-2008, 09:50 AM
You definitely can and should focus more of your leg time on the glutes/hams if you've identified an imbalance. I would do a 2:1 ratio until you achieve balance, though, rather than totally eliminating a movement pattern.

08-15-2008, 10:40 AM
Good Morning everyone :coffee:

Yesterday was another early morning workout. I enjoy being one of the early birds in the gym but wow, it really hits me in the later part of the day. Its great to know that I can actually get up this early to avoid a nonworkout day. Last year there were times in which I needed to be available in the mid morning and my workouts were skipped. Hopefully this experience this summer will prevent this from happening again this school year.

Last night was the second last evening of our yoga class series. Can I just say that if my hamstrings and glutes did not hurt before they sure do today. I'm certain that I pulled something somewhere so I am laying off my "home practice" until this feels a little better. I may do a little biking today just to get some cardio in and quad work but no real hamstrings today. I think the wheels need a rest today. (smile)

:chin: Cheryl, if you want some serious hamstring strengthening think about a few yoga poses. If you haven't already done these check out a dvd and see if this gives you some more options. I really think that going deep in the warrior, http://www.yogajournal.com/poses/1708 http://www.yogajournal.com/poses/495 and triangle, http://www.yogajournal.com/poses/494 poses is what did me in. Be careful.