Awwww, thanks. :hug: I'd feel like more of a badass if I could run like you & philana! :) (Been re-incorporating an occasional recreational trail jog these days, and MAN, I'm slow!)

You totally should. I used to kind of laugh at the guys at the gym who would stand around preening in the mirror between sets and looking full of themselves, but, you know, why the heck not? It's fun to be proud of your work. :D

Sumire - haha you're my inspiration!!

omg, jez - i'm the same way!!!! i was out of the gym for 10yrs and within 2wks was right back where i left off but bloody **** if i can get my carcass moving!

i think it's to do with the build: do you, perchance, happen to have an hourglass? i have - big boobs, wasp waist (even when i'm big you can clearly see it from behind) and a set of bucket hips with stubby curvey legs.

reason i'm thinking so is that my second daughter totally tanked when it comes to weights - she actually tore a quad doing an unweighted lunge even though her form was spot on. but run? she can run like you wouldn't believe - she's an upside-down triangle: wide shoulders, no bust, no hips, no butt, legs that end around her earlobes.

my bff: same thing - HATES doing weights but can lope along on the treadmill for hours at a time and she's the same build - looks fantastic in those racer-cut swimsuits with the really high cut legs but no bum, no bust, and again, stupid-long legs.

I think you're on to something! I'm built like you. Boobs, TINY waist, big hips/thighs. I could benchpress the Sears tower... but run a mile? I can do it.. but there are about 9,000,000 things I would rather do.

My brother? all legs... he's training for a marathon.

yep - i can walk forever and a day (used to walk 10k/day just to keep the dog amused) but run? fuggedaboutit - all i could hear in my mind was

http://www.youtube.com/watch?v=MSHr4ubuD64&feature=fvsr

Haha, I hope this isn't true because I am working hard on both running and weightlifting. I started weights to improve my running actually. ;) Though I don't know about my body type. All my fat is stored in my legs, as are my muscles. My upperbody is thin and weakish. I am a pear I think.

So, is it normal to not have any muscle ache after your lifting-day? I had none the 3rd time. I'm doing my 4th time today.

are you working the same muscles every day? if so, don't.

your muscles don't build during the exercise - they build during the rest period in response to the exercise.

what program are you following?

threenorns I am doing this routine 3x a week (but just started so am only doing the 4th time in like ever today). The weight (second column) is in kilogram and per dumbell. I can finish all sets (3rd column) only barely. Some I do twice and others I do only once. The last time I drank a protein drink right after, maybe that's why I didn't have muscle soreness? I have no clue. lol. I run/swim/elliptical the other days. But not in such a regular schedule. Some days I do a lot in one day and other days I do nothing for 2 in a row.

http://img802.imageshack.us/img802/5...beelding20.png

Interesting. Count me in with the big boob / tiny waist / big hip/thigh crowd. (Though I was surprised to notice after losing weight that my legs are actually the longest part of me. Squatting to parallel feels like a loooong way down. :)) Perhaps I'm doomed to be mediocre at running! (Still love it, though, outdoors on a nice spring day, however slow I may be.)

philana: I'm not qualified to comment on your program, but know that you're likely to get sore the first couple of times (few / several) after you do new exercises, and then it'll probably settle down. Not being sore the next day does not necessarily mean you didn't work hard enough. If you're making progress in terms of strength, you're fine!

philana: ah - the reps are telling me you are using far too little weight.

over 15 reps, well... it's kind of a waste of time.

for large muscle groups, no more than 8-10 (12 at the *very* most) and for small groups, 12-15.

such high reps is more a low-grade cardio than it is resistance training - kind of like whatever-her-name-is's much-touted 1000 crunches a day: they're not actually doing anything for her abs but she's burning calories and not eating the entire time she's doing them so that's where she sees the benefit.

me, i've only got one set of 10lb dumbbells. for bicep curls, overhead tricep extension, and upright shoulder press i do 15reps but bec the weight is so light, i do them verrrrrrrry very slowly while making sure to keep my muscles flexed as much as possible the entire time. it's one way to build big muscles - same way ppl who milk cows and goats by hand get bowling-pin forearms even though they're not using any weight.

for the lunges, you might try to up the ante a bit: switch to dip-lunges. instead of "step forward - dip - step back", try "step forward - dip - straighten up - dip - repeat until all reps are done on one leg and then switch to the other".

this video shows a more advanced technique, where the trailing leg is resting up on a bench (increases the intensity yet again) but you can just rest your foot on the floor: http://www.youtube.com/watch?v=eQUMw4JgMN0

the bonus to this technique is you're WAY less likely to injure yourself (personal experience: lost my balance doing a weighted lunge with a 45lb barbell and ended up on crutches for 6wks)

(and in case you're wondering, no - using heavier weights will not make you blow up like arnold schwarzenegger - that's a man thing; women have to actually work for that and frequently need steroids to get that uber-built IFBB Pro look)

I'm definitely heavier on the bottom, but it's not in my hips or butt so much as my thighs and calves. I'd like to look a little more "even" between top and bottom, I wouldn't mind if my shoulders got a little more defined.

Today I'm gonna join the weightlifting-oriented local gym "Maximum Fitness" that charges $15/mth no contract and work on that.

Hello Fellow weightlifters-
I started lifting almost 1 year ago and I can honestly say nothing would depress me more if I stopped and lost all the muscle I've built. I never thought I would stick to lifting for as long as I have but once you start doing it you really start to enjoy feeling stronger. It doesn't happen over night but after a month you can really start noticing changes. For me, my arms started looking more defined and now I have hard abs and I don't really do a lot of concentrated ab work, it's mostly from lifting which strengthens your core. I also run everyday but I think lifting has really changed my body the most.

Krampus and Philana-
When I started lifting I was still trying to lose weight. I started at 150 or 145 and I could barely do deltoid raises with 5 lbs dumbbells 12 times (1 rep). So don't be discouraged. Also during this process I firmly believe it's less about how much you can swing up and lift with crappy form and more about being able to keep excellent form throughout the entire rep with your abs tights and your muscles flexed. I make sure to go extremely slow when I lift and lower my weights. I don't use a single machine.

Also if you're finding it boring and tedious to lift at the gym, which I do, I would suggest videos. I hated the idea of going to the gym and not being able to lift very much weight so I started Chalene Extreme. I don't want to sound like I'm trying to advertise her especially but holy cow I love her and those videos. Like I said I started almost 1 year ago with her program and I'm still doing it. It's actually become harder and like a new program now that I'm lifting more. The only downside is that sometimes when I'm done I'm incredibly hungry. PM me if you have any questions about the videos and what to expect. Oh another reason why I love them is because they really do work you out but not to the point of injury, she also teaches you great form, she's motivating but not annoying about it at all, and they go by really fast. The shortest video is 30min and the longest is 43min but you do stretch at the beginning and end for about 5min total.

I have one question for those who are lifting and are also trying to lose weight. I was wondering how many calories you're eating to lose. I run everyday 3 miles (30 min total). I also do Turbo Jam cardio (again not affiliated with her I just really like how motivating she can be) or one 30 min HITT video so anywhere between 45-70min total cardio a day and I also lift 3 times a week, the two other non-lift days I do sculpting videos. I eat 1200-1300 (when I'm really hungry) a day. I've recently changed my diet in order to stop feeling hungry all the time but I'm not sure if it's helping. I used to only eat between 20-30 carbs per day and now I'm eating between 55-70 g of carbs per day of veggies and some berries. Does that seem really high to you guys? My fat percentage is fine (47.3g) and I've lowered my protein from 160-170g per day to 125g per day.

Also those of you who have been lifting and lifting heavy, when you say heavy can you be more specific? For instance how much are you lifting for a tricep? I want to know if I can consider what I'm lifting to be heavy so I can possibly increase calories or work up to lifting a little heavier.

Thanks everyone and good luck to beginners and to those who are still lifting!

I would literally pass out on 1200 calories and all that exercise!!!

I lift 3 days a week... Well, HIIT, for 120 minutes. On days I go to the gym I eat close to 2,000 cals. On the other 4 days I eat around 1500. All whole (low glycemic for the most part) foods.

As for specific weights. Here's my journal from the last few days. 2-3 sets of 6-8 each. I switch it up ever 3-4 weeks. These are just what I'm in a groove with doing now.

Lower body, Day 1
Squat, 90lb barbell on shoulders. (Could go heavier but I can't unrack the heavier bars and the meathead on the olympic bar never gives it up)
Deadlift, 150
Stepups, 40 lb dumbellx 2
Lunge, 30 lb dumbell x2
Leg press, 250
Lower back machine, 365

Upper Body, Day 2
Chest press, 100
Dumbell chest flys, 40 x2
Shoulder press, 60
Seated row, 110
Lat pulldowns, 80
Dumbell curls, 25 x2
Pullover, 40

I'm not sure where in the spectrum my weights fit... but I'm proud of myself LOL.

WOW! Those numbers sound impressive to me, ValRock.

I'm feeling totally burnt out from the weekend and my knee is bothering me a lot, but I really want to get lifting again after my one session last week...

I've been getting stronger; I can feel it. Things are lighter, stuff is easier to do and I CAN OPEN THE STUPID JARS OF ROASTED RED PEPPERS. They were always annoying; I would have to bang the covers and it would take me forever. Now I can just open them up.

Talk about feeling strong, I can open my own jars now! :lol:

I'm an hourglass too, and if anything the lifting has ensured that I will be an hourglass. I was a pear when I was heavier.

My measurements are 36-24-34. Not quite an hourglass, but I've heard I'm considered a top hourglass (which makes sense). I also have long legs for my height! Big thighs too. Mine still rub together a little actually

Running isn't quite my thing either. I much prefer lifting :) I like jogging to the playground nearby, doing some bodyweight exercises and jogging back. It's not far but I get a little bit of everything in that way.

Yeah, as was promised to me, lifting has given me broader shoulders / upper back, which helps to balance out my hips. But my current measurements are 36-24-37, and realistically, that 37 just isn't going to get much smaller. My hipbones are just really wide-set, compared to the rest of my frame. For every half-inch I've lost off my hips the last several months, I've lost an inch or more off my waist.

A single one of my thighs, at 22 inches, is now only 2 inches smaller than my waist; hopefully I'll see some movement there, but they're certainly the last place to shrink. :dizzy: So I'm always going to be on the pear-ish side, but the lifting does help with overall balance.

ValRock: Nice numbers!

You are all so inspirational! I love this thread, it's so gonna keep me lifting where I wouldn't have otherwise!

How often did you have to lift to see results? I am at 2x per week while I wanna do it 3x, I keep postphoning. I am gonna go with the advice of threenorns and up the weight and lower the reps. It's what my dumbbell book says to do, but then it provides total body workouts in the back that start with 20 reps. Weird stuff. Hope it's more exciting!

You all have such good measurements! what tiny waists. I'm afraid to measure myself lol. :dizzy:
Still just walking cause of my injuries from a bad fall. Grrrrr can't wait to do strength training but it'll take me a 2.5 more weeks to heal.

Hey thats awesome, sometimes I get super psyched out about jogging for some reason-its the starting thats the hardest!
I have always had a belly-It starts out small, but my lower belly is huge in proportion to the rest of me haha.

after just postphoning and missing my 3rd strength-workout from last week I finally did my first one from this week (UHG). I do think I will stick to it more now. I upped the weight some so the most reps I can do are 12 per set, though for most sets I do about 8. It's much harder and I am really pushing myself on some so it's more fun. I hope I won't have too horrible a muscle ache tomorrow! Haha.

My low weight dumbells are 6lbs and my higher weight ones are 15lbs. With the small and big disks I have to add on I can't make a good inbetween pair, so it will have to do.

Off to swimming for an hour and work! Hope I haven't tired myself too much, so annoying about my half-night shifts!

hi - sorry, i missed your question earlier.

i'm not in the gym now (bec there's only two and the closer one is a 40min drive up just past haliburton, on, while the other's in kirkfield, on) but right now, i do pretty much everything with 10lb dumbbells.

when i did work out, this was a typical workout for, fex, bench press:

1st warmup set: bar only (45lbs) - smooth, rhythmic movements until i feel the muscles flush and warmup (usually about 18 - 20rep)

2nd warmup set: bar only - brisk, forceful movements - tossing the bar up and catching it - 13 - 15 reps.

3rd warmup set: 65lbs - 15 reps

4th warmup set: 85lbs - 12 reps

5th warmup set: 105lbs - 10 reps

1st working set: 115lbs - 5 reps

2nd working set: 135lbs - 3 reps

3rd working set: 155lbs - 2 - 3 reps


if it was for working up to an evaluation or if i could get an actual decent spotter, i could go higher for 1 - 2 reps on a working set.

I have been lifting since the beginning of the year and recently had my program redone by my PT so now am starting to lift much heavier and more free weights rather than machines. I am loving it!

I'm another one who is also not a runner - but I am by no means an hourglass, more of an apple shape with a thick waist and belly like pixelllate said. I try to go to the gym about 2-3x week which is a 15 minute cardio warm up and then just under an hour doing weights and some ab work.

However, I'm looking for some advice - despite my weight lifting and losing 13lb, when I took progress photos my body looks exactly the same. :( I thought lifting was supposed to help your body look better? Has anyone else had this problem?

Are your measurements going down? Sometimes I think that progress photos can be difficult, if your measurements are going down equally all over (so that you're basically the same body shape, just slightly smaller).

However, I will say this: from March 2011 to August 2011, I took monthly progress photos of myself. Every month I was discouraged when I looked at the pics and didn't see any difference. My measurements had gotten smaller, clothes had gotten looser, but I didn't see it. My husband would point here and there, all over the photos, and say, don't you see a difference here, and here, and here? And I totally didn't.

I stopped taking photos until Feb 2012. Then when I compared that one to the one from a year earlier, the differences were extremely obvious to me. And then I went back to all those other progress photos, and I suddenly saw all the differences there, too. It really is voodoo magic, the way that our brains create these images that they just cling to-- to the point where even photographic evidence didn't work on me.

Edit to add: I should note that my scale weight in Aug '11 and Feb '12 was the same, and my measurements were only very slightly smaller in Feb. So theoretically, I should have been able to see the difference in the August pics, too. But I didn't!

Ouch. Medium weight training tonight and I pushed myself hard. I went to pick up my bag where I put my set of 15lb weights (so 30lbs total) and I could not lift it high enough to put over my shoulder. Haha I guess I did it right. I did add a lot more to the bar this time around so it may have been more of a heavy weight training day after all :)

It didn't help that I took a spin/step/weight class this morning too! I'm off this week so I wanted to go in the morning too. Tomorrow is my rest day so I'll just go for a walk or something :)

I think all of those squats are paying off. Today I noticed I no longer have a flat butt. :lol:

How are your measurements?

My clothes do all feel a lot looser - I went through my wardrobe and a lot of it doesn't fit me anymore, but I have only lost less than an inch off my waist and hips, and a little over an inch off my underbust (none of my bras fit anymore!)

I didn't measure my thighs or arms when I started, unfortunately, but they're the only places I can see noticeable difference from weight training, however minimal it is.

It's just discouraging when I've been working so hard to look exactly the same after two months! I am going to take more progress photos when I reach my current GW of 130lbs, but I think at this rate I will want to go lower than that.

Sorry if you already shared... but how heavy are you lifting? Do you lift to failure?

You'll see results soon!

Well then you're losing fat, just not where you want to right away. It sucks but it never comes off where you want it too. Apples also generally lose their middles last :(

If your bras don't fit then get some properly fitting bras! That could actually be the reason why you aren't seeing much of a difference. A properly fitting bra will do wonders for how you look in clothes. :)

Honestly don't fret. :hug: When you're short like us 10lbs can make a huge difference. You could be a different shape when you get closer to your GW, but you won't know until you get there.

You've also only been lifting a couple of months. Weight training for women really takes quite a bit more time to show up. We're just not made to respond to it like men do.

HUNGNGGHHH I am really sore from yesterday's lifting session. Joined the seedy local gym w/my bf and he helped me out some.

After a 2 mile outdoor jog at less than 10 min miles + 1/2 mile at 7 mph on a treadmill, I did 3 x 10 of the following, circuit style:

-Bent-over dumbbell rows on a bench, 20 lbs
-Barbell curls (lightest one, I think it was bar + 10 lbs)
-Lat pulldowns, 40 lbs
-Pushup machine (shoulder press?), 40 lbs (last time I failed at 5 reps so moved it to 30 lbs - god that's sad)
-Planks, 60 sec

By the end of the final circuit I was working to almost-failure and grunting and making faces. Ended it with a 1/2 mile treadmill trot at 6.5 mph.

I'm thinking about doing legs-only today + cardio. My top half is too sore to function and it feels like I have whiplash again.

Krampus-
That's impressive for your first/second week! I think you will start getting used to it sooner than you think.

ValRock-
Thank you for posting your stats. YOU ARE INCREDIBLE. I don't even know where to start. I do chalene extreme at the moment and I just bought new rules. Is that the program you did?

sontaikle-
I hope to be where you're at soon. We have similar stats except I am about 10-12lbs more than you and recently I've started to have a hard time. I'm hungrier but I'm scared to increase my calories because I still would like to lose 8 more.

Questions for those who are currently lifting a few times a week and who are still trying to lose. How many calories are you guys currently eating? I'm currently 128-132(on a bad week after being off diet ugh) and I eat 1200 calories. I run everyday (3 miles but run total of 30 min mon-thur) 1 fast mile (fri-sat 8 min but run for 10min total) then I bike at a resistance of 25 on the bike for 20 min (3-4miles). I also lift heavy (for me anyways :) 3 times a week. I also do Turbo Fire Advanced every day sometimes it's only 6 days a week. I also run HITT for the last 5 min of every run.

I'm not sure how many calories I should be eating if I'm still trying to lose and working out more these days. I'm having a really hard time and the ups and downs are starting to wear me down.

Thanks guys I love this thread!

Hi my fellow feathers!

I started weight training yesterday. Having lost 50+ pounds I have to find a new way to trick my body into losing just a bit more.

I started the "Kettleworx" workout DVD's. With a 7 pounds kettlebell? That a bit too light?

Hi Girls!

This morning at the gym, I did 3x8 leg presses with three 45lb weights on either side and I did 3x10 squats at 155lbs (still trying to figure out squats, I thought 8 would make me tired, next time I'll go higher).

Anyways, this boy was watching me and his eyes about bugged out of his head. He told me I was "really impressive." Too bad it wasn't my gym crush!

I did feel pretty B-A doing the leg press!

In other news, last Friday this guy (who definitely works out alot, making it more infuriating) told me "You're a girl. You should ONLY ever do cardio." I wanted to punch him! Haha.

Please drop 155 lbs on his toes. What a d!ckhead!

I did jack beanstalk yesterday and ate a HUGE Polish dinner. I am going to do arms/shoulders/back again today because I am planning to hike tomorrow and don't want to be too sore to do it. Will go for the same stuff I did Wed with some more exercises thrown in there - maybe deadlifts.

How much should I start out deadlifting? The weights I posted in the previous post were about maxing me out. Don't want to strain my lower back or suffer some kind of horrid prolapse.

It's difficult for anyone else to prescribe a weight for you, of course, but I'd say start conservatively, but not so conservatively that you don't feel any of your muscles working-- not so much because lifting should be hard work, but because I think you need to be able to feel your legs working to make sure you're not pulling from your back. (I assume you've read up on form & know that in the deadlift, you should be feeling it in your legs, hamstrings & glutes in particular; don't round your lower back, make sure you're not feeling it in your lower back, keep your abs engaged, etc...)

Also, when you're starting out, it's ideal if you can elevate the bar to the height it would be at if you had 45 pound plates on either end of the bar. If your gym has steps/risers, or if you can balance it on top of some weight plates, that might work; or if there's a squat cage, you could pull the bar off the safety pins. I confess I only bothered to do this a couple of times, but it does make it easier to keep your lower back from rounding if you do this.

I deadlifted for the first time at the beginning of January, though I'd been doing weight training for more than a year before that. I started pretty conservatively at 65 pounds (I think this was 3 sets of 12 reps). My deadlift is one of my strongest lifts now; this morning I did 135 pounds (3 sets of 6 reps). Yay!

properly done, a deadlift will not at all damage your back - i've done some really big lifts and never had a problem. it was carrying a kitchen table by myself and losing my balance at the top of the stairs that did it in, lol.

anyway, the starting position should have the bar crossing midway up your shins. when you grasp the bar, you're never EVER bending over for it - you're squatting - sitting down, chest up, lower back arched (what it feels like but your back is actually straight to look at), butt sticking out in back.

grasp the bar and don't "pull it up" - instead, think if it as you're holding steady to the bar and pushing the planet away with your feet. it literally feels like your upper body and the bar have not moved but the floor's dropped below you. also, you might notice you're pulling at a back incline - that's good. if the bar is scraping your shins, you're doing it right.

the important part is driving your hips forward at the top of the move - the lock-out. get them forward! that's what keeps pressure off your lower back and allows you to straighten fully.

a good place to start would be 50% of your bodyweight - powerlifting convention says you should be able to bench 1.5x bodyweight, squat 2 x body weight, and deadlift 3x. this isn't an exercise you do for reps - this is a straight-up power move, so really a weight that would allow you no more than 3 - 5 reps is ideal.

the sumo form is popular for beginners and those going REALLY heavy because you're not bringing the weight up quite so high due to the lower initial stance.

http://www.5min.com/Video/How-to-Do-...Form-122696451

Oops only just saw these responses!

My lifting routine is generally like this:
Leg press 145lb
Squats 45lb
Push-ups (I do them about 30cm off the ground... not quite there yet!)
Pec deck: 40lb
Assisted chin-ups (66lb, so I'm only lifting about half my weight)
Lat pull-down: 75lb
Bent over dumbbell rows: 15lb
Overhead dumbbell press: 10lb

There's a few more in there that I can't remember, I keep my program at the gym! It's 1-2 sets of about 12-15 reps, and generally by the last few I am struggling and sometimes need to take a rest before I finish. I feel like I am lifting heavy enough!

I do want to try and do more free weights and discussed this with my trainer - I want to start on the bench press but the bar at my gym is 45lb and I'm not quite there yet!

Thanks :) I guess I just wish I was seeing faster results! I did just buy new bras about a month ago and now the bands are too loose which is irritating! I am trying to hold off buying new ones again until I reach my GW.

This thread is really helpful, I love it. Thanks for all the advice/encouragement! :hug:

Stupid stupid stupid stupid!!

I made a really stupid mistake yesterday (MY BIRTHDAY. great present to myself) and I'm paying for it. I don't think it's as serious as I thought though.

So even though it was my birthday I went to the gym because Saturdays are my heavy lifting days. Funny conversation with my mom about it ("It's your birthday!" "So? I'll see you later!") but whatever.

I get there and load up the bar like I usually do. I wanted to try 130lbs for my deadlift because last week I was able to do 115lbs again quite easily.

I don't think the bar was too heavy for me, I think it was the fact that I wasn't paying attention and did the deadlift wrong that did me in. I get too distracted fairly easily and I didn't pick up the bar right. My back protested but I corrected my form and did a few deadlifts before moving on to other exercises. As I was squatting my back started hurting A LOT so I cut my session short and waited around for the spin class to start.

The spin class was fine, I just couldn't quite do jumps all that well. I was able to use the kettlebell fine afterwards too. Throughout the day my back hurt, but I laid on a heating pad for a while and I was ok in the evening for my birthday dinner (Tripe at my favorite restaurant ;))

I woke up this morning feeling ok, but my back still hurts. It's not really painful or anything, just sore, as if it were a muscle and I had worked it hard or something. I also feel stiff.

I was able to take another spin class this morning where we use some light weights afterwards, but I found certain things I just couldn't do so I took it easy.

I'm really pissed at myself for doing this, but I'm hoping it isn't anything all that serious (I'm guessing if it was that I would be in excruciating pain?). I'm planning on skipping weight training this week and just doing bodyweight exercises. I'm guessing pull ups and chin ups won't aggravate my back.

rule A number ONE PRIME in weightlifting: if you've done something wrong and you're feeling it, STOP.

don't do anything except very gentle stretches and maybe some swimming or walking for the next 3 days. at the end of that time, you'll know if you've really done some damage or if it was just a temporary glitch.

that means no bodyweight exercises, either - just leave it at walking, swimming, and stretches.

the last thing you want is to turn what was originally a minor issue into a major inflammation.

Thanks threenorns.

I feel better today, just stiff. I feel like I need a good stretch until I hear a crack in my back. My mother has one of those exercise balls and I really just feel like lying back on it and stretching out. Not sure if that would help, but the chair at work isn't helping any either.

I'm still annoyed with myself. It seems like such a stupid mistake for me to make. At least I learned my lesson—pay attention!

Felt really fatigued at the gym this morning ... not sore, just like my muscles were saying "meeeeh I don't want to do this!" I still finished, but I'm giving myself a break tomorrow - from both cardio and lifting. Hopefully Wednesday will be a better workout!

Hey guys! I'm back in the saddle!

Here's what I did today:
Dead lift 3 sets of 10 reps @40 lbs
Step ups 3/10 @ 30lbs
Push ups 3/10
Seated row 3/10 @ 70lbs

then 45 minutes on the elliptical
Hoping I can stay motivated like all of you!