Weight and Resistance Training - LWL # 209 June 27 - July 3




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Mel
06-27-2005, 08:08 AM
Whooohooo! Get ready for July :sunny:

I finally slept and feel almost human this morning. Yesterday was an almost total write-off. I think my sole accomplishments were getting through the day on food plan and buying a hallway rug which I'll be returning today :lol: . Never managed to do cardio, just dtaying vertical was a challenge :^:

This is a weird week work-wise. No clients today, but 6 tomorrow. I've got a lot of errands to run (like returning that rug, taking ds to the orthodontist, library, groceries, and a chest workout and CARDIO, piles of laundry...) but I'm actually looking forward to getting them done. The last two days I've been so sleep deprived all I could do was moan about how I couldn't do anything :dizzy:

OK, off to the races!

Have a good one, LWL!

Mel


teapotdynamo
06-27-2005, 10:39 AM
:wave: Hey there, Mel! Glad to hear you finally got some sleep, which is definitely one of those things you notice almost exclusively in its absence. Weird how you almost start hallucinating after a while!

Things are going well here. I ate (ok, and drank beer) like crap this weekend, but that was somewhat offset by ridiculous amounts of city walking and my regular gym visits. Did a kick-*** leg day yesterday, and I FINALLY tried using a squat bar rather than just doing body weight squats (incidentally, I don't like squatting with dumbells... don't know if I'm too short or what, but it really seems to throw off my balance!). I also added some dumbells to my lunges. I know I'm a wuss compared to you guys, but I'm finally getting over my fears of taking my weights workouts to the next level. Legs are appropriately sore today, according to the patented Meg/Ilene "toilet test." :lol:

I'm pretty excited about how the strength training is affecting my body these days. I look so different than I did at the same weight "going up" -- so much tighter and stronger. Of course I have got some of the fun extra skin that depresses me when I think too much about it, but I'm starting to like my shape! :D And the belly dancing/swissball/lower back work has created a nice layer of muscle around my midsection under the [shrinking] layer of fat. I know you're there muscle; almost time to come out! :lol:

Hope everyone had a great weekend and survived the crushing heat!

tikanique
06-27-2005, 10:53 AM
Hi Teapot!

Good to see you upping the weights. You will be pleasantly amazed at how much better and quicker you get into shape when you add weights to your workout. And don't you just love that sore feeling. It really lets you know you got something done.

Mel, glad to see you finally slept. I hope your workout today is awesome. I can only imagine what type of cardio / torture you will try today.

I got up this AM and did cardio via my man Billy. Cheer practice tonight, wash and style DD's hair (read arm workout!) and then off to bed by 10:30.

Tiki.


Sashenka
06-27-2005, 12:04 PM
Hi,

Great to hear that Mel is having enough sleep and teapot - great for you to see changes in your body due to weight lifting...

Tiki - you are like inspiration to me - every time I want to "skip" my gym I see that you already did it today and I just goooo....

I have a question for you guys... I am noticing that my body changes but in the wrong direction - I get all muscles and I barely fit into my jeans. Like when I am biking it seems to make my legs bulky... I mean, I have tons of hills on the way and I can not avoid them, but I also want to slim down rather than bulk up. Obviously I have to change my diet... Which way? More protein? Or more carbs? Or even less fat ? My main problem is that wherenever I use fit day it gives me weird numbers and the result is: I am having about 50-60% carbs, 10-20% protein and around 30% fat. I think I have to shift towards more protein -what do you think? Darn, I read about all those sucess stories here and I just have to screw it myself! Like I exercise a lot, do cardio, lift weights (I can do butterfly with 12 pounds dumbells now) and what? My body grows? I am a bit disappointed... Any advices?

Cheers,
Sandy.

Mel
06-27-2005, 01:43 PM
Sandy- There are a few proponents of higher carb diets for muscle building, but most people would suggest that you need more like one gram of protein per pound of body weight. For muscle growth, you are eating a very low protein diet! Since that's what you are used to, I'd suggest first changing it to 30%P/50%C/20%F for a few weeks, then move to 40%P/40%C/20%F and see how that affects your body composition. I don't think you are getting enough protein to support muscle growth. You are also doing a lot of cardio...I know you're training for a tri, but that burns muscle. A few years ago I trained for a marathon and my body fat % actually went up :(

Yay sleep! I had a great chest workout, then did Bust-a-lung cardio on the treadmill. Felt great :lol:

Teapot- :bravo: (ok, not for this weekend, but in general) You're doing great! Try doing a single dumbbell squat where you hold one dumbbell with both hands between your knees. Hold the plate at one end of the db. I find that much more "centered" than holding 2 dumbbells.

Mel

artmaker
06-27-2005, 02:54 PM
Hi all....yay Mel on getting sleep! Especially important when you are so active...easy to get hurt when you are not on top of things.

Teapot, hooray for you and how well you're doing!

Sandy, wish I had answers for you. Good luck on trying to change the eating.

Went to the Physical Therapist today...each time I go something else is hurting. As my knee heals, I am doing all kinds of weird compensation. Today it was my adductor muscle...right at the point where it hits the tibia. Sore as all get out. The p.t. did some deep ultrasound massaging which seemed to help alot. This morning before I went in to p.t., I did my upper body and a bunch of lower body stretches and exercises she had given me. Felt so good to finally get a pretty full workout.

I decided I need to give myself real incentive...visual ones....to spur me into staying on track. I went out and bought a handcrafted necklace, a gorgeous hand painted scarf, and a sleeveless ethnic sundress. On each of them I taped a paper that said what weight I had to be before I could wear them...and put them predominately in my bedroom where I will see them every night. Figured looking at these fabulous things might be the trick to get me moving. Really want to wear that necklace!!! Made it my first 5 pound goal. I may be in the poor house if I reach my goals, but heck, it will be worth it! [grin] What ever works!

Have a great day all!

ellenuw
06-27-2005, 05:26 PM
Hi LWL - just breezing by to let you know I am here, working out, and eating clean in addition to all the other things going on. Just had a great shoulder and back workout and short run. Found out my Pilates instructor is changing her schedule so I need to figure how to move my schedule to meet hers - sure love doing it 2x a week - will figure out details after the holiday weekend. Lots of running around this week, but putting a lot of the stresses that have been weighing on me to bed, so it is worth it.

Susan - I love your "incentive plan" - go for it! I hope you are up to speed real soon. It sounds like you are making tremendous progress with the PT. I'd say give yourself the necklace now for sticking by your convictions and showing up as regularly as you have since your surgery. You are back on track!

Sandy -I know I have had problems eating enough protein recently and have really been trying to make sure 30-40% of my calories are coming from protein. It has been tough, but is doable. I have found by having protein ready for me for lunch and snacks helps. I try to always have tofu sliced, cooked and in the fridge and this week I have a container of tuna and garbanzo beans and diced tomatoes whirled through the food processor with garlic and spices and a little Olive Oil and red wine vinegar waiting patiently. I also boiled a dozen eggs and will pop out the yolks (yuck) and have those for snacks, too. For me it is all about immediate access.

Teapotdynamo - I, too am constantly amazed at how my body looks since I started weight training in addition to cardio. It is the "miracle drug" we have all been searching for (as far as I am concerned). Congrats on the squats. Woo woo!!

Tiki - you and Billy seem to be pretty committed :) I am proud of you for keeping at it! Especially with everything else (and 2 children - yikes)

Mel - sleep is wonderful, isn't it? I am going to have to try your "bust-a-lung" someday - maybe it will be my goal after the marathon (don't want to risk injury - yeah, that's my story ...)

Ilene - I am thinking of you ... *hugs*

4rabbit
06-28-2005, 04:57 AM
Hi LWL,

Mel -great you finally got some sleep !

I am still sore from my LBW last sunday, and I'm planning to do UBW tomorrow, and get evenmore sore arms !!. Today I did 5 kms on the treadmill. It is still hot out here, and the normal scedule is out of the window with schools almost but not quite out.

Yesterday was a waste cardio wise: I had an appointment to bring DD to the optometrist for a new prescriprion for glasses, and after like 10 minutes the optometrist says "yes, she needs new glasses, come back for a new appointment where I can put drops in here eyes and measure what she needs". And the next appointment is available in July, which works out at end of august because of the holydays. I was sooo mad because they did not scedule this when I made the appointment! The point is, as they explained to me, they do not scedule this as a routine as not every child needs this, only the kids that need new glasses. So what do these people think I make an appointment for ??? I never go to the optometrist unless she needs new glasses, so I totally fail to see there point. Enfin, I have spent the rest of yesterday morning phoning around to different eyedoctors to find me one that could do the measurement earlier, and I managed to get myself sceduled now for this afternoon instead of end of august.

To illustrate my point: I made the first appointment somewhere in early may with a 6 week waiting period and I find waiting again to end of august ridiculous for getting a prescription for glasses. Sunday I picked up DD at het camp, and she did not recognise me at 5 m ( about 15 feet) !!.

Enoug of the BMW for now, but I had to get that out of my sytem! I get SO fed up with health issues like that. Dutch healthcare is supposed to be good IF you have the time to wait till its your turn, which can be long and quite frustrating.

I might be able to up the cardio another bit today, if I find time and my sore legs don't protest too much.

Have a great day all,
rabbit

LKTS
06-28-2005, 12:04 PM
Mel - thanks for the idea w/ the dumbbell squats, I think I might try that. I always feel off balance when I'm holding 2 dumbbells. :lol:

Ellen - is there a more detailed recipe for the tuna/garbanzo bean dip thingie? That sounds right up my alley and very yummy to keep around.

I'm good - had Nia class last night and weights tonight and tomorrow. Then I'm heading off to visit family for a long 4th weekend. It'll be great to have a break from the craziness at work.

Karen Getting Fit
06-28-2005, 01:10 PM
hello - i'm new here and have some 'lifting' questions, altho with my newly diagnosed hernia, not sure what all i can really do at this point, but getting some hind sight i think will help me when i can really start lifting again.

i have a ventral hernia which is just above my belly button. the doc says i am not to lift anything heavier than 20# and not do anything that puts pressure on my abs. :P

i'm 47, weighing roughly 145 (depends on whose scales you use...) and my body fat is much higher than i'd like it to be. i want to burn fat and gain muscle. i've been lifting, this last stint, for about 1.5 yrs.

i have a power-lifting guy friend who helped me put together a work-out routine (his wife is my work-out partner altho not as 'in' to it as i) and, with the exception of a week off for family reasons, i've been using it for 8 wks (this is the last week of the routine). my gains have been small - IMO.

its set up to do 10-12 reps for 3 sets. now even Meg said my routine was 'interesting', lol, but ^shrug^ my PL friend put it together and he is huge so i figured it'd work for us. maybe not... it is basically an upper/lower body split (altho others have questioned its 'split'). we work out M-T, Th-F at 530 in the morning.

the first 2 wks look the same, but we do a different exercise each of those 4 days. then the next 2 wks are the same, but, again, all exercises are different. you repeat the cycle 2 times. so in essence, you would do the same exercise 4 times in an 8-wk period. make sense so far?

now for the lack of progress. bench press i started at 7 lbs added on each side to the 45-lb bar and did 10 reps for 3 sets. thats all i could do each of the 4 times i did that exercise. no increase.

seated calf raise - started at 20 lbs per side and 'worked' my way up to 25.

cable pull-downs - started at 40. was only able to increase it to 50 lbs yesterday by going fewer but more intense reps.

now as i look, there were some increases. mostly upper body:

DB upright row - started w/12 lb DBs and worked up to 20s

DB close-grip tricep - started at 8, worked up to 15.

so, hmmm, maybe its not as bad as i think it is?

i am so learning, thanks to meg and others, that nutrition is so vital and i have continually sabatoged what i know to be good eating habits about twice a month, one of those times being cyclical. so i have committed, about a week ago (AGAIN) to eat 'clean' for 30 days. i am keeping track on Fitday and i am watching the calendar so my 'cycle' doesnt sneak up on me so that i am prepared when it comes and i wont slip!!

upon asking for help on the IronOnline forums, it has been suggested since i cannot lift too heavy (i was still able to use 105# for the standing calf lift...), that i try a 6x6 lifting routine. the low-down on that is you have 6 reps for 6 sets with a minimal amount of rest time in between. maximum of 40 seconds, but leaning more toward 15-20 seconds. so i'll be working up a new routine utilizing this concept starting next week. and i will use the same exercise for at least 6 wks, not changing them every day.

can anyone see anything i might change or do differently to see results i want to see?

oh, i am going to have surgery to repair the hernia, BTW. i cannot imagine not being able to lift a bag of dog food or my DD for the rest of my life!!!

thank you!

Mel
06-28-2005, 08:49 PM
Hi Karen :wave: Glad to meet you :)

OK, I have to admit that I don't understand your workout :dizzy: You do an upper and lower body split twice each week? Hmmm...that would be overtraining for me, but if you aren't lifting anything over 20 lbs, it's probably not an issue. I think that's where your lack of progress ('tho you did prove to yourself there is progess) is coming from. I know two other women with ventral hernias; it didn't affect either of their lifting, but you need to do what your doc says. One woman had hers repaired and was back in the gym within a week or two. The other, who is an occaisional workout partner of mine, just has ignored it and lifts hard and heavy. Guess it depends on the location and severity.

I think until you can lift without restrictions, you should just concentrate on doing the program you've got and keeping your nutrition as clean as possible.

Welcome to 3FC! As Ilene says "WE LUV NEWBIES!"

Mel

Karen Getting Fit
06-28-2005, 10:00 PM
thank you, mel. i just had the hernia diagnosed over a week ago. before that, i was lifting as heavy as i could (not too heavy, IMO... i could only bench 45 + 7 lbs per side and squat - um - 45 + maybe 12-15 lbs each side).

i just read an awesome journal of a gal 54 (?) who took on a challenge in january to squat 150. in january, she was wobbly under the 45-lb bar. yesterday, she squatted 150 10X!!! but she had an awesome coach!

that is soo interesting that the gal you know w/the hernia continues to WO!! my doc 'bout had a cow when he found out i was 'lifting'!!! i have an appt w/the surgeon next tuesday...

and you think upper/lower split 2 X wk is too much? right now, i'd like to use M-T, Th-F for workout days. but i'm interested in what you have to say! i want to get stronger. i want to burn more fat. i'm listening...!

JuliaTN
06-28-2005, 10:12 PM
Hello all, I'm so proud of myself. I ventured into the grunting section today to try out the squat cage. Didn't put any weight on the bar and only gave it a few reps because to be honest, I'm not sure what the proper form is. Here are my questions: 1. What should my feet position be in relation to the bar? e.g. directly under, slightly in front, way in back? 2. As I squat, how far down should I go? Thighs parallel to the ground, butt touching calves, somewhere in between? 3. Should I keep my feet (including heels) planted or is it OK to come up on my toes as I go down?

Here's my next question: besides squats & lunges what are some other good free weight lifts for legs? I feel like I'm getting a good UBW but I feel like I'm ignoring my lower body a little.

I went up to 15lb DB's for my chest presses and found them for some reason to be more controllable than the 12.5's I was using - YAY!

Thanks for all the advice ladies.

Karen Getting Fit
06-28-2005, 11:01 PM
welcome to the squat cage!!! did you love it? i learned how to squat by checking out the exercises on the ExRx website (but didnt i read here there is a better site?) ^shrug^

you are going to be standing straight up, feet directly underneath you. if your feet are shoulder-width apart, you will work more of the outside of your thighs. the further your feet are apart, the more inside of your thighs you will work.

strive to go at least thighs parallel. i love to go all the way down!

i've been taught 'good mornings', 'dead lifts', standing calf w/bar, so many you can do. just start wandering around the exrx website; they have pics of everything and description and what muscle it works!

silverbirch
06-29-2005, 05:35 AM
i learned how to squat by checking out the exercises on the ExRx website (but didnt i read here there is a better site?)

Julia and Karen: Krista Scott-Dixon has an exposition of squats with photos on her website. www.stumptuous.com It's in the 'iron' section and called something like 'dork vs diva' (that's our Krista for you!).

4rabbit
06-29-2005, 06:12 AM
Hi LWL,

Hi to the newbies.
It still steaming hot here. My legs are not so sore anymore. Today I did 5 kms on the treadmill, but I did not get around to do my UBW which is due.

have a great day,
rabbit

ellenuw
06-29-2005, 06:53 AM
Welcome Newbies

Laura - "recipe" seems like such a disciplined word, when all I did was throw it together. Here is my tuna/garbanzo composition (?) Drain and rinse 1 can garbanzo beans. Whirl through mini food processor with 2-3 cloves of garlic. Drain 1 can diced tomatoes. Plop beans and tomatoes in bowl with 2 pouches tuna (I prefer chunck light). Mix well, add 1-2 tsp Italian seasoning and a few drops of olive oil and vinegar to achieve right consistency and taste. Chill.

My feet have been bothering me since I got my new shoes. I will give them another try tomorrow before taking them back. I realized it was my left foot that was bothering me, and that shoe was laced differently than the right. So yesterday I laced them the same. I'll see how it feels after my run tomorrow. Today is weights and pilates and a 45 min cardio. I plan on starting on the elliptical, but if it gives me any problems move to the bike (blech). Most importantly, I need to be ready for 12 miles (yikes) on Sat!

Have a great day

tikanique
06-29-2005, 07:35 AM
I'm disgusted with my leg workout on Sunday. I upped the amount of weights I put on the bar for squats, added 3 sets of leg presses, upped the weight on my stiff legged deadlifts and I did NOT get sore. I have a twinge in my hamstrings but that is it. Does that mean I did not lifting heavy enough?

Tiki

Karen Getting Fit
06-29-2005, 04:28 PM
(that's our Krista for you!).

is she part of this group? someone showed me her website a few months ago and it is awesome and i share it w/any woman i know that wants to better themselves!

silverbirch
06-30-2005, 03:00 AM
is she part of this group? someone showed me her website a few months ago and it is awesome and i share it w/any woman i know that wants to better themselves!

Virtually. We recommend her site so much she might as well be!

4rabbit
06-30-2005, 08:25 AM
Hi LWL,

Hi Tiki, you did not get sore? Maybe you stretched at lot or are in a super duper condition ??? Or you have to do different excercises ?? Or you HAVE gotten stronger !!! Good for you!

I was sore for 3 days after my last LBW, which made it difficult to run. Today i did 2 kms on the treadmill and UBW. Last time i also got very sore from the UBW, so I'm still good with the amount I lift. It is not much if i compare it to some of the weights I read here on LWL, but it is DOUBLE what I lifted last year around this time, so i consider this as progress.

Ellenuw - I hope your foot gets better ! be carefull not to make things worse by overtraining if it stays sore.

Silverbirch - nice to see you are back !

Have a great day all,
rabbit

ellenuw
06-30-2005, 11:47 AM
Hi LWL,

Ellenuw - I hope your foot gets better ! be carefull not to make things worse by overtraining if it stays sore.



I hear you. I wore an ankle support to sleep last night and I did 30 min at4.2 mph today and it felt OK. I am also going to wear the support today and tonight and see how it feels tomorrow. Sat I am supposed to run 12 miles, but I will decide that morning. I know I have enough time from a training persepctive that it is better to miss one long run than to risk a longer injury.

I have come to the conclusion it is not my new running shoes, but how bad my old "knock around" sneaks are. I guess that means more shopping for me. Darn :lol:

I keep thinking today is Fri. It is as if the weekend has already started. I am off to a day baseball game, so it must be the "playing hookie" feeling. My trainer is off tomorrow, so my Pilates instructor is training me after our regular Pilates session. My trainer has given her complete instructions including the new PT exercises for my ankles. It should be fun.

Enjoy the day - "see" you tomorrow.

Mel
06-30-2005, 01:54 PM
Ellen- Your post reminds me I really need to get new shoes! I wear the same ones all day, everyday, both to train and to workout myself. They take quite a beating. Good shoes are just so darn expensive! I really should remember to change shoes and save my new ones for my own workouts, but dragging an ever-expanding gym bag is getting to be a workout in itself.

Today was biceps and triceps, with constant interruptions by one of my client's 21 yr old son. He's like a giant, very strong puppy...wanted pointers, spots, chit-chat, etc. Nice kid, but I had to get a workout done ;) He's such a clissic young guy, 'tho. Every weight he picked up was at least ten pounds too heavy, so spotting turned into my arm workout :o I tried to tell him to drop the poundage a bit, but he was convinced he was "getting something out of it" :lol:

Then another "crazy cardio session" for me. 2 minutes on the stairmaster, followed by 2 minutes of running at 5.5 mph on the treadmill. Repeat, bumping up the incline by 2% each time on the treadmill. After a while, the stairmaster begins to look like rest and recovery time :dizzy: I made it up to 10% before I started working my way back down the incline. 40 minutes of that was quite enough, followe by a 3 minute cool down walk.

Tiki- I though I did a wimpy leg workout yesterday and was annoyed and thought about you, but my butt is telling me otherwise today :p

Julia :wave: I do a lot of plyometrics mixed in with heavy weights for legs: vertical jumps into platforms or benches, squat jumps, weighted and unweighted step-ups onto a bench or patform. LOTS of different types of squats and lunges, leg presses. Be creative :)

Gotta go,
Mel

LKTS
06-30-2005, 02:27 PM
:wave: LWLers! A quick post to wish you all a happy 4th/Canada Day/good weekend. I'm flying back to the Midwest to visit family and enjoy the fireworks. :beach: Probably will get some of the humidity some of y'all have been complaining about :dizzy: but nothing's perfect! And at my WI this morning I was down 2.6 pounds, so it's a good day. :goodscale Catch you all later!

WaterRat
06-30-2005, 05:11 PM
Mel, you don't have a locker where you can leave stuff you don't use except in the gym? Like your shoes, extra socks, etc. Even my teeny, tiny gym has lockers. :)

Ilene
07-01-2005, 01:03 PM
:beach: -- I like this little guy, my kinda man ! And that's what I'm gonna do today when I get off here :lol:

Had a great back, bicep, and ab workout....
Here was my workout today:

BACK:
Wide-Grip Pull Down -- 5 sets (includes 2 warm-up sets on this movement)
One-Arm DB Row -- 3 sets/10 reps
Seated Cable Row -- 3 sets/10 reps
BICEPS
EZ Bar Curl -- 5 sets (includes 2 warm-up sets on this movement)
Incline DB Curl -- 3 sets/10 reps
Hammer Curl -- 3 sets/10 reps
ABS/CORE -- 3 sets / 15 reps .... ( I only had time to do the Plank and some crunches on the stability ball )
Plank
Straight-Leg Crunch
Reverse Crunch
V-ups
Also ran 5K :tread:

Mel -- Damn your workouts are brutal I feel like such a wuss :o ...

Laura -- Congrats on the scale going down ...

Ellen -- Take a break if your feet are sore...

Mel -- Get new shoes, a PT must show by example :s: !!

Mel
07-01-2005, 05:04 PM
Hey Ilene! I did back today, too :)
Today was my day for gym stupidity. Luckily, I didn't kill any clients :lol: I started my workout with close grip pullups, while having a conversation with another trainer who already thinks I'm nuts. I was yakking away :blah: :blah:, jumped up and grabbed the handles. He started saying "Mel, Mel!" and I'm thinking WHAT! You think I can't do one lousy pullup? So I gave it a little extra umph and WHOMP! hit my head on the top of the cross bar of the cable station. :rolleyes: I was facing the wrong way to use the narrow grip :dizzy: When the guys stopped laughing long enough to pick me up off the floor, I pointed out that it only happened because I am strong enough to do a pullup. Luckily all that was wounded was my pride, and next time I'll stop talking before I start an exercise. The rest of my workout was mercifully uneventful, but I did have two other PT's trailing me around waiting for the next segment of entertainment.

That came while I was doing a fitcheck for a returning "new" gym member. I end them with what can be a long discussion of goals, nutrition, lifestyle, whatever. We sat and talked for about half an hour. I had my legs crossed the whole time. When we were done, I tried to stand and discovered that one leg had completely fallen asleep :o but by the time I figured it out, I was again on the floor :rofl: My client is a cop, and she was immediately on the floor with me, checking pulse, etc. In a few seconds we had an audience who were soon laughing again. That was enough gym time for me... did my recumbent bike at home for cardio!

Pat- I could have a locker at the gym, but I always seem to need whatever I've left there. So I drag everything back and forth except toiletries.

Ilene- I do ridiculous cardio because otherwise I find it too boring to do at all. I used to love running, but now it just seems like endless torture. That's why I do these crazy interval routines.

Happy Canada Day and get ready for the 4th! We are having a huge thunderstorm right now, which hopefully will blow all this mugginess away for the weekend. My dd is driving to Toronto to spend Canada Day with friends and relatives there, then back to Columbus for 4th of July festivities. Oh to be young and have dual citizenship!

Mel

tikanique
07-01-2005, 11:49 PM
Mel, what a hoot! I'm so glad you didn't get hurt. And since you are okay, I am laughing at you too.

I just had a chest / tri workout with my son. I introduced him to iskull crushers, dips and those tricep thingys where you raise and lower the dumbell behind your head. He will be sore tomorrow. He is so anxious to lift heavy on the bench press and incline but I won't let him go heavier than 20 pounds right now. After he did the tricep workout and saw how difficult it was I explained to him that bench pressing required chest AND triceps and that he can't press heavy if his triceps are week. He understood. Now he is over here struggling trying to take off my weight lifting gloves. OMIGOSH now I'm getting a view of this six pack that he thinks he has. Oh goodness, now he thinks that he can't drink the sugar free kool-aid cause I just told him abs are made in the kitchen. And you will be pleased to know that he can NOW see his triceps (when we were working out 20 minutes ago he didn't even know he had them) because they are PUMPED from the workout. He is hilarious.

Tiki.

Ilene
07-02-2005, 08:38 AM
Tiki -- Is he flexing his tris in the mirror yet? :rolleyes: boys will be boys!

tikanique
07-02-2005, 10:25 AM
I haven't caught any mirror action yet, but the day is still young.

Last night I must have walked for 20 minutes between my kitchen and living room, trying to find something naughty to eat. Checked and rechecked the fridge, cupboards, kids snack cabinet, everywhere. Only naughty things here were Fruit roll ups which I dont like and PB which I swore to NEVER eat again. I'm glad the cabinets were empty - plus I got a small cardio benefit from searching so hard, I guess. This morning I got to the gym and was supposed to do back and bis. However DS did not put my gloves back in my bag so I did legs instead. I upped the sets of squats to 5 sets, did split squats instead of lunges and I could feel them as I was doing them. Hopefully I will be sore behind this.

Tiki

ellenuw
07-03-2005, 06:58 AM
Tiki - who even imagined having kids could be so entertaining :lol: Enjoy it while you can - soon he will sulk all day and spend all his time in his room or glaring at you for breathing on the same planet ...

Mel - I really want to come see you work out some day. Can we get your last one on dvd yet? ;) I am glad you didn;t hurt yourself.

Ilene - maybe Mel makes you feel this way, but your workouts make me feel like a wuzz, too. I can't even tell you what I do except "I lift the dumbell like this and I can feel it in this thingy muscle"

On a mre postitive note, I will soon be able to tell what muscles I am workoing (like quads instead of front of the thigh) as I got my first class from NASM. I went ahead and ordered "Foundations for the Health and Fitness Professional." It was recommended as a pre-course for those without health or science background. I also figured it was a good way to try the mini-version and see if I really like it before committing to the certification program. I also got a new PC yesterday, so this is a very happy holiday weekend for me. I know longer have to initiate a "Fonzie move" every 15 minutes to keep my PC from crashing. Ahhh, technology.

Yesterday I did 10 miles in just over 2 and a half hours. I was going to do 12, but listened to my body (foot) and stopped at 5, waited for my friends to go another mile out to the turn-around point and back to me and we did the last 5 together. It was very hot and humid. I am glad next week we will start meeting at 6am instead of 7am to try to beat some of this. Oh yes, summer in DC is here.

Today I will be installing software and playing with my new PC and cleaning up for people over tomorrow. Tomorrow we have a ball game in the afternoon and will have friends back here for dinner and fireworks. I love having people over to begin with, and now with my "lifestyle changes", I really like being in control of the menu. Yes, I promise to work through some of my contol issues next :D

So I am going to put out fresh veggies and dill dip and cold shrimp for appetizers. Dinner is roasted salmon with chili-lime rub or roasted chicken from the local Peruvian carry-out, cabbage salad (a friend is bringing) and a wheatberry salad straight from Whole Foods. Dessert is watermelon, blueberries and peaches with angel food cake (all from the farmer's market) and melted dark chocolate. Oh, and nice bottle of rose to round it all out. I have never done so a low-key dinner party before. This is so much less stressful than what I used to do (and will never do again). If people don't like what I have they can be polite and not tell me. I love this new me!

Hope our Northern Friends had a good Independence day and Happy 4th to all Americans - EU friends, play hard and think of us!

JuliaTN
07-03-2005, 10:46 AM
How long would you expect your legs to be sore after a good workout? I did serious squats for the first time on Wednesday (2 sets of 10 with the bar only- all the way down to the floor, last set of 10 with 10#'s on the bar- thighs a little lower than parallel to the floor). It didn't seem like too much at the time but when I left the gym I started to sort of jog across the road to get out of the way of oncoming traffic and my legs almost buckled :lol:. Today, Sunday, is the first day that I can go down stairs without white knuckling the handrail. Did I do too much or is that to be expected the first few times, or everytime?


I haven't caught any mirror action yet, but the day is still young.


Give him a week or two, you'll have to hide all the mirrors in the house or he won't go outside;)

wkgirl
07-03-2005, 04:56 PM
Hi LWL!
Way to go on all your great workouts!
Im on day42 of BFl, Im lovin it! Ive dropped lbs, lost inches, and am feeling great! I also just found out Im pregnant :lol: :D ...anyone know of any good books/websites/etc..for lifting during pregnancy? Last time I did light cardio, and light weights, but kinda felt I wasn't really staying in shape so did nothing the last couple months...I dont mind the gaining weight, its the starting over after! :)
Have a great day!
Karla:df:

Ilene
07-03-2005, 05:11 PM
Ellen -- You can control my meals any time!! Can I come over too? That sounds soooo delish :hun: Your friends won't know what hit them... That pre-course sounds like a really good idea to make sure that you are interested in PT...

Julia -- I personally love being that sore :D ... It's just because it was so new to your poor legs that it's this sore, IMO... IF you are constantly sore like this though you can take Glutamine for the soreness. Make sure you stretch afterwards too...

Karla -- Congrats!! When I was pregnant I lifted almost the same till the very end. I stopped doing abs very early on though and I just listened to my body basically ...

Today no weights ran 10k then hopped on my bike and biked 20k....

Mel
07-03-2005, 09:39 PM
Julia- Welcom to the club :D I consider my leg day somewhat of a failure if they aren't good and sore for at least 3-4 days. See Tiki's post on page 2 about her disappointment when her legs were'nt sore. When mine don't get sore, I know it's time to really change things. I usually do about 10 minutes of moderate walking on the treadmill after a leg workout. It seems to help with soreness. I also put a scoop of glutamine into one of my daily protein shakes.

Karla- If you are used to lifting, you can continue as long as you get the thumbs up from your doc. Congratulations! Basically, you don't want to go to failure, and as you get further along, you shouldn't do certain ab exercises or prone position (lying down) exercises. The most important thing is to NOT compromise the baby's blood supply. Soooo, no more hitting your "10's" BFL style. Talk to your doctor.

Ellen- The dinner sounds marvelous! Enjoy :)

Hi everyone and Happy Fourth tomorrow! (even if you are in Canada, it's still the fourth).

Mel