LWL # 213 July 25 - July 31
 

Good Morning LWL :sunny:

Getting a slow start around here today ;) I'm about to drag dd out of bed a hustle her to the gym with me. It's chest day for me, and she does full body workouts.

I spent yesterday attacking the jungle that used to be my gardens and am covered in various insect bites. Trying hard not to scratch. My break was doing "hopping around" cardio in front of the TV during the last hour of the Tour de France. :bravo: LANCE!!! and Vinokourov!

Mel

G'morning, Mel! Congrats again on your WL anniversary!

I promised myself I wouldn't lurk so much this week and actually *post* more. I've been in a weird phase lately where I haven't felt as if I have anything inspiring to say, so I've just kept my lips zipped for the most part.

Things are going well here, though, despite a baffling 2 pound gain this weekend. I feel certain it's water weight as I ate pretty well and didn't drink at all. It's OK... lately I've gotten much less tense about subtle fluctuations; I guess I've just seen them too many times to get as upset as I used to! :lol:

My weights workouts have been GREAT lately! I've moved almost 100% to free weights (except the lat pulldown, some cable exercises, and the chin assist machine), I'm adding some new challenges like doing some exercises on the bosu ball, and I'm intensifying my leg workouts every week. I don't know why, but I find upper body so much more comfortable; I think it's because I'm still terrified of my squat form. I think most of you are anti-Smith machine, but is it an OK thing to do while I'm still trying to improve my form?

I know this might sound wussy to you guys, but I recently had a bicep breakthrough. For over a year, I was only able to use the 12-pound weights for bicep curls. I could do drop sets with the 15-pound weights but definitely couldn't finish a set. I have no idea what happened (I think it might be from doing close-grip pullups with the chin assist machine, actually!), but one day I just felt, "hmm... these 12 pound weights feel too light" and was able to do two sets with the 15 pounders. I haven't looked back since. The body is such an odd machine!!!!! :dizzy:

This is my last week of work before the big week-long canoe trip on the Allagash River in Maine with my (get this) 18-year old nephew. I'm a little nervous -- my inner fat girl is really trying to psych me out here, but I KNOW I can do it. It's going to be a nice challenge, for sure, but it's not impossible. I have to remind myself that I've been "training" for over a year now :) Maybe I should be less worried about the physical challenge and be more concerned about spending 24 hours a day and sleeping in a tent with a smartass 18-year old boy (with my DH, of course!) :lol: He's a good kid, but like most 18 year olds, he's convinced he knows everything :spin: !

Hope everyone is doing well this week. Ilene, hope your dad is OK... Sandy, hope you & your mom are hanging in there. Sarah, hope Lorraine is doing better and you're feeling stronger, and everybody else -- hope this is a fantastic week!

Hi Jenn,

Tell your inner fat girl to take a hike! You are going to have a great time canoeing and yes, you can do it. As for the Smith machine, I only broke up with dear Mr. Smith this past May. I still look at him from time to time and remember how much he helped me and how he was there for me. He is good for you too. Use him as much as you want, he doesn't care and when you are finally ready to break it off, I'm sure he will be very understanding about the whole thing.

I am FEELING my leg and shoulder workouts. I did the iso-leg press machine for the first time and man, having your legs work independently of each other puts a whole new spin on this exercise. And I need to go and find Bilal (cutey that showed me the new shoulder exercise) and give him either a kiss or a slap, I'll decide which when I see him.

Its supposed to be 93 degrees and super humid in the Motor City today so I will NOT be running at cheer practice. Don't want to risk any heat injuries for myself or more importantly, my team.

Tiki.

I still return to Mr. Smith for all sorts of squat variations. There are some things you can't do with a free bar! Like split squats, plie squats, toes forward squats, one foot on bosu, other leg back, then knee up (variation on a split squat). Mr. Smith and I will be friends for a long time. There is no substitue for a real free bar squat, but I still think the Smith machine is a great tool.

Had a ho-hum chest workout this morning. Oh well, they can't all be record breakers :dizzy:

Off to go have a mother-daughter bonding experience with my Visa card at the outlets,
Mel

Well, then... I have a date with Mr. Smith scheduled for tomorrow morning. Unconventional time for a date, I know, but he's headed to Washington in the evening. :lol:

The guy gets around!

Hello everyone! :wave:

I posted on the "introduce yourself" sticky. I've just completed a full body workout with dumbells! PHEW! I'm loving the tired muscle feeling! (Is it just me or does it just feel great to be physically exhausted for a change?)

It's only my 2nd time through the whole lot and I think I've got the right weights for each exercise now. I went a bit light on the squats previously and I think I could probably go a little bit heavier if I really tried! :rofl:

Ok so 1st question: I know you guys do "splits" where you work different body parts different days (am I right?), but I just put 2 workouts (upper and lower body) together cos I like to work out my whole body all at once. I feel a bit cheated when I can move my arms, but not my legs in the morning! :lol3: Is this ok? I mean to work the whole body all at once? I like the idea of splits, but I feel a bit of a slacker!

Hi -- I guess I'll need to post a proper intro in the sticky above (if it's open) but I wanted to try to jump on in here. I posted about 6 months ago in "maintenance" but wasn't so much into the weight training the way I should have for any of this to make sense. Well, I've changed and so has my body! :-)

I'm now at the point of trying to put it all together. I realize that I've mentally boxed myself into counting calories and I'm way too low. But there's a part of me that's very afraid to gain weight-- even though it should be muscle. My current goals are to work out (done), stop counting cals (trying), up the protein (trying) and avoid the scale.

I notice that a lot of people here started out on BFL for their eating plan. Are you still doing it? How have you adapted it? Or what do you do? I like the "protein" at every meal part, but I don't know about all the rules (I know, sometimes you have to follow the program...). I did Atkins for a year (due to that and calorie counting, I've lost 80# and kept it off about 9 months now).

I met with an RD at my club, but she just said I need to eat more and esp more protein. Dh is happy that I'm, at least, adding in the PWO shake on days that I lift (almost every other day). I think the biggest thing I worry about is that my body is just tired. It's not really muscle soreness, it's just a feeling that I can't even take the next step some days. So I think I'm hurting myself by not getting enough protein and I'm finally listening to what people tell me.

So, any advice, ideas, suggestions? It seems so easy to find advice on weight loss (116#) , fat loss (last bf% was about 16%) or for men who want to bulk and need 3000 cals/day. My ears are open!!!

Brenda

Welcome, Brenda and 2frustrated! I'm sure you'll get lots of thoughts and advice from folks here.

This is my last week at work, so I'm running around headless-chicken-y. Not sure if I'll get to the gym, but I'm going to try to keep the junk food to a minimum at least.

Hope it's OK if I jump in.....

Today was chest and triceps. I used the rope attachment for triceps pushdown for the first time and wow! Really worked my triceps! Gonna do that one again!

Also, HIIT on the bike. :ebike:

Tomorrow, legs. I'm trying to stay off the treadmill because I'm getting shin splints!

Luanne

Hello, all -- Welcome, Brenda and 2frustrated!

Hey, before I forget, did you guys catch that article posted over at The Library saying weight training isn't beneficial to weight loss? :dizzy:

I had a good full body workout today -- also did 50 minutes of cardio. I have a Cross Bow (like a Bowflex) but I usually only use it for cable rows and lat pulldowns. For the rest, I use dumbbells. Eventually I'll get around to getting a barbell, but for now, I get a good workout with what I have.

I've compromised on my intended 3 full body workouts/week to ease me back into weight liting. My legs just can't yet take doing squats, lunges and stiff-legged deadlifts 3 times a week! The compromise is to do 2 full bodies and an upper body (in which I'll work arms, chest, and back) -- at least to start out. Eventually I'll work up to a 4- or 5-day split, but this will get me started.

Thanks, Jen, for thinking of Lorraine and me. :) It's official, she has Lyme Disease -- that's what messed up her heart -- and it's wreaking havoc with her body at present. :( We have an appt. with a specialist on Thursday, and we're hoping to get some answers then. She's been on antibiotics for weeks, but she's still having some real problems. It's amazing what Lyme Disease can do! It just really sucks that as soon as I was done with chemo we got hit with this. Oh well, you just deal, right? :^: I'm feeling stronger all the time. I'm told I won't be 100% for a year, but compared to how I felt during the 6 months of chemo, I'm freaking Superman!! :p Anyway, thanks for the support. I really appreciate it. And I'm with Tiki -- tell that innerfatgirl to get the heck outta here, or the kickassbuffgirl that you've grown into will kick her tail! Also, I've read that women have a really hard time building bicep strength, so I think you're not alone in your past struggles on that count, if that's any comfort. Great job on your recent gains! :high:

I hope your dad is doing ok, Ilene. What kind of cancer does he have? He's doing radiation now, right? Some people can tolerate that really well; I hope your dad is one of them. Give him a hug for me, from one survivor to another. :grouphug:

Lieke, hope your dear BF comes around soon... :goodvibes

I'm with you, Mel -- GO LANCE!!!! GO, GO, GO!!! :bravo: :bravo: :bravo:

Thanks for the link to that article Sarah, I would have missed it. Really most of the points made are things that (I think) we all pretty much accept. Weight lifting alone really isn't the way to lose weight. Are there any LWL who don't also do a good bit of cardio? Anyone out there looking to lose weight who isn't reducing his/her caloric intake to some extent (or at least getting better results whey they do)? I think the point was to refute some of these gurus who make it sound like 8 minutes a day spent with 5 lb weights will change your metabolism (read: life) when that is obviously not the case. In doing so, I think they downplayed the very real benefits far too much. But hey, at least it made the point that most women don't lift heavy enough to do themselves any good.

BTW, I read an article in Glamour the other day (when you do as much treadmilling as I do, sometimes it gets to be slim pickins) that made a reference to the ineffectiveness of light weights. YEA!

After typing the following I felt the need to warn people before hand:lol: .
RANT MODE EMPHATICALLY ON:

On the other hand, I had dinner with an occupational therapist the same day who proceeded to tell everyone that "no one at THIS table" needs to be lifting to failure- looking at the 3 other women sitting there. "There's no reason for one of US to do anything like that. WE don't want to get all big and muscle bound." This was prompted by fishing questions from my sister who thinks that by lifting enough to be sore the next day I am "hurting" myself. According to this "expert" if you lift weights regularly, become muscular, and then stop, all that muscle turns to fat -alchemists eat your heart out- and you get flabby. Duh...I was flabby before I started lifting weights and if I stop and left myself go I will be again (what a newsflash - somebody needs to call the NY Times). At the not-so-subtle prodding of my sister she wouldn't actually say that it would hurt you, "but why would one of US want to do that?"

Same nimrod had earlier explained that she doesn't go to a particular gas station because it's owned by Iranians and they are all terrorists. I felt like it would be rude to express my disdain and contempt for two different comments by the same person. I had already fought the racism battle so I didn't deign to reply to the weight lifting issue. BUT ARGGGHH!

RANT MODE OFF

Hi everyone,

finally made it to the common PC, wanted to yesterday evening but I could not as the 'phone was ringing ALL the time.
The job interview went well (they usually do, I'm a pretty glib talker on the whole), but the job looks too much like the one I'm already doing + it's a 6-month contract via a job agency and I currently have an indefinite contract (OK, I'll explain this: In France, when you have an indefinite contract, it's a lot more difficult to be fired, it's a steady job, more benefits etc.), + the money does not add up enough.
Oh well, one day I'll find the job of my dreams or it'll find me.
NO gym last week, and it's closing for 3/4 of August, so I'll figure out something with free weights and cardio to keep me going.

I'll just do back-breaking work in the garden, I'm already nicknamed "the little garden gnome" by DBF and colleagues anyway, that should do the job. My hams are killing me....
Mel, I'm positively covered in red itchy spots, I don't even kno where they are coming from and have stopped counting them. Tour de France passed by pretty close to my house, saw no Lance though (pity).

Sarah, I heard about Lyme Disiease, and I hope Lorraine is going to recover soon, I'll keep her in my thoughts and pray for her, you tell her! DBF is feeling better, because he has 3 weeks of holidays coming up...

2frustrated, welcome, I saw you posting elsewhere, keep going, you're on the right track! You're at the beginning of getting fit, so do what you can, learn and work upwards slowly. These ladies here are veterans! You could also find a PT to help you and guide you through your first few months, that would be a great help.
Tiki, Bought myself a new bikini too, I still feel chubby in it but I figured if I have to look fat I'd rather do it in a sashy bikini than in a one-piece which reminds me how I used to feel when I was a fat little teenager...

Jen, you just go and have fun, d'you hear?!

Hugs to all,

Lieke

Hi all - welcome newbies!!

Julia - I wold have loved to have been with you at that table - and we could have shown them what it means to be strong women. Oh well ... On another topic, Mr. Smith and I are still hot and heavy on a few things, chest press for form and different squats, so I guess he did come to Washington.

Jen - IFG is not a "ggod playmate" for any of us. Kick her in the butt and let her go back to wherever she hides out (but not in my house, OK?)

Sarah and Ilene - my thoughts are with you both.

Lieke - I know the perfect job is out there for you - keep yourself open and it will find you. I don't know what I would do if my gym closed for 3 weeks - on the other hand, your garden must be beautiful!

Laura - last week - wow. How time flies. Remember to take some time for yourself this week so you do not leave and start off exhausted.

Hope everyone else is having a good week. I am going back to the physical therapist tomorrow - now that my ankles aren't hurting when I run, my left arch is. I KNOW pain-free running is out there for me. Otherwise, my lifting and yoga sessions look to be on target. It has been two weeks since my last yoga session and I am looking forward to it today (1 hour and counting).

Interesting point - since I have decided to "step back" and consider myself on maintenance I have lost 8 more pounds. I think my body needed this past two months to adjust and I just needed to let go. It has been a great time for me - my workouts are fun again and food is easy as well as clean. I needed to get back to how "I" feel rather than what the scale says. Thanks for sticking by me.

I am having lunch with my trainer today and talking about what direction I want to take my certification into and let him poke holes in my thoughts. As much as I am enjoying the NASM pre-course, I am thinking ACSM is the way to go, followed by getting an additional certification as a Wellness Coach. I'll keep you all posted.

I suddenly got a mental picture of the two of us standing up, flipping the table over, roaring and flexing, tearing the ends of our shirts & pants, a la the Incredible Hulk, red (green?) faced & veins bulging:lol:

Maybe then she would have understood why one of US wanted to do that.

Julia - I can't believe what that woman said about Iranians... How narrow minded!

Ok this is going to be the 3rd time I've posted this - sorry Kyk and YP who post on the other threads... I RESISTED A DANISH PASTRY! This is a MAJOR lifestyle breakthrough! Normally I would've jumped at the "treat", but since I've started lifting, I find the motivation to eat cleanly is stronger than ever before - after all, there's no protein in a Danish! Just over all the actual "clean eating" thing is proving so easy (apart from at the weekend when i took 2 days off - we were in Cornwall, pasties and clotted cream aplenty!) It's so motivating thinking that you have to eat clean foods in order to build muscle (I know it's not exactly like that but you get the point) and eating junk isn't going to help! I haven't had a chocolate bar for over a week!

Ok I'll stop ranting and go and polish my halo :angel: ...

But really! WOW! I'm amazed with myself! :rofl: