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The Situation as it stands: Sex: Lady Age: 23 Height: 5'7.5 Start weight: 230 Current weight: 216.4 How the fat happened: I gained about 60 pounds when I was pregnant. I certainly abused my "I can eat whatever I want" card. Over a year later, I'm done carrying around all the extra, ugly fat. I want to be healthy and hot again, getting strong along the way. I've started with making changes to my diet and getting to the gym consistently. I put together an upper/lower 2 day split using exrx.net, starting with machines and transitioning to free weights as I learn the form. This is my first time around using free weights and I think I'm in love.   Novice level deadlift (according to exrx) by April 21, 2013.Other goals include: fitting back into my single digit pants (c'mon size 6!), seeing a weight on the scale <170, and getting my game back. Current ("before") pictures:    You can follow me on fitocracy here!
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| # ? Jan 22, 2013 00:41 |
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| # ? May 18, 2013 05:19 |
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Yaaaaaaaaaaay great job! What is your diet like? What changes have you made? Novice deadlift will be no mean feat! Good luck! Following dis log.
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| # ? Jan 22, 2013 00:50 |
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Here's my last two workouts to get it started! rdysetwoah Tracked a Workout for 821 pts Jan 18, 2013 Machine Bench Press: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Seated Cable Row: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Lat Pulldown: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Standing Dumbbell Shoulder Press: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Machine Triceps Extension: - 30 lb x 10 reps - 30 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Dumbbell Shrug: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Elliptical Trainer: - 0:20:00 || Broke a Sweat fito2sa rdysetwoah Tracked a Workout for 683 pts Today Standing Barbell Shoulder Press (OHP): - 45 lb x 5 reps - 45 lb x 4 reps - 45 lb x 5 reps One-Arm Dumbbell Row: - 15 lb x 10 reps - 15 lb x 10 reps Dumbbell Bicep Curl: - 15 lb x 10 reps Barbell Deadlift: - 135 lb x 5 reps - 155 lb x 1 reps Barbell Bench Press: - 55 lb x 5 reps - 65 lb x 2 reps - 55 lb x 5 reps Lat Pulldown: - 60 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Triceps Pushdown: - 25 lb x 10 reps - 25 lb x 10 reps - 25 lb x 10 reps fito2sa
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| # ? Jan 22, 2013 01:12 |
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Sharks Below posted:Yaaaaaaaaaaay great job! What is your diet like? What changes have you made? Hey, Sharks! Happy to have you. I've been eating a lot of chicken and lean beef for lunch and dinner, eggs for breakfast. I try to concentrate on making protein the main part of my meals. The diet changes I've made are pretty basic. I've stopped drinking calories, started eating so much more protein than I used to (so much) and I've joined MyFitnessPal which has been amazing in keeping me schooled on calories and macros. I'm using Optimum Nutrition whey protein post-workout. Chocolate Malt flavor, mmmmm. I'm loving me some deadlifts. Totally excited to work my way up. So far, so great!
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| # ? Jan 24, 2013 04:22 |
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Stiff-Legged Dumbbell Deadlift: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Leg Press: - 100 lb x 10 reps - 115 lb x 10 reps - 115 lb x 10 reps Seated Leg Curl: - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Barbell Deadlift: - 115 lb x 5 reps - 135 lb x 5 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Plank: - 30 sec - 30 sec - 30 sec Elliptical Trainer: - 0:20:00 || Broke a Sweat fito2sa Today's workout. Got real sweaty and gross. Was awesome.
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| # ? Jan 24, 2013 04:26 |
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Dude looks like you already got a solid start! I think you're WAY too strong for a Novice deadlift goal... just sayin  Also, I can tell you have great curves-- excited to see you in your bridesmaids dress!! Good luck 
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| # ? Jan 24, 2013 05:40 |
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Following. I think you're going to smash that toxx easily. 
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| # ? Jan 24, 2013 06:03 |
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I just gave you a follow on Fitocracy, glad to see another lady lifter around here  Good luck with your goals, and feel free to PM me if I can help you with anything.
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| # ? Jan 24, 2013 06:14 |
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Also following! Deadlift goals are the best goals 
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| # ? Jan 24, 2013 16:15 |
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Bookmarked this thread! You're off to a kickass start! I'm really happy to see more lady lifters!
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| # ? Jan 26, 2013 04:16 |
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Thanks everyone! I'm excited to be reppin' us lady lifters and I'm having a drat fun time doing it too. Today's workout came after two rest days. I decided to do deadlifts for funsies on my upper body day and was pleasantly surprised by what I could manage. rdysetwoah Tracked a Workout for 1,166 pts Today Barbell Deadlift: - 115 lb x 5 reps - 115 lb x 5 reps - 135 lb x 5 reps - 155 lb x 5 reps Machine Bench Press: - 60 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps One-Arm Dumbbell Row: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Lat Pulldown: - 55 lb x 10 reps - 70 lb x 10 reps - 55 lb x 10 reps Standing Dumbbell Shoulder Press: - 15 lb x 10 reps - 15 lb x 8 reps - 15 lb x 7 reps Dumbbell Side Lateral Raise: - 5 lb x 10 reps - 5 lb x 10 reps - 5 lb x 10 reps Machine Triceps Extension: - 30 lb x 10 reps - 40 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 12.5 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Dumbbell Shrug: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps fito2sa I manage to amuse myself every time I do shrugs. Apparently my shoulders are attached to my eyebrows because whenever I shrug it looks like I'm asking myself a series on unanswerable questions. Yep. I'm a total dweeb.
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| # ? Jan 28, 2013 03:35 |
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Here's Monday's workout a few days late. I got a new computer yesterday (!) and now I can keep my log updated with the greatest of ease. I tried goblet squats for the first time and was pleasantly surprised at how having some weight helped me keep my form. Also pleasantly surprised that I could squat in the first place, but that's another story. Goblet Squat (kettlebell): - 35 lb x 5 reps - 35 lb x 5 reps - 35 lb x 5 reps - 35 lb x 5 reps Leg Press: - 100 lb x 10 reps - 100 lb x 10 reps - 100 lb x 10 reps Stiff-Legged Dumbbell Deadlift: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Seated Leg Curl: - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Ab Crunch Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 80 lb x 10 reps Standing Calf Raises: - 10 reps - 10 reps - 10 reps Plank: - 30 sec - 30 sec - 30 sec fito2sa Next time I'm aiming for a 35 second Plank and more squats. More!
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| # ? Jan 31, 2013 04:40 |
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Today started out completely lack luster. Took my time in the gym, went through the motions, got it all done. Felt fantastic by the time I left. Funny how that happens. And by funny, I mean awesome. Machine Bench Press: - 60 lb x 10 reps - 60 lb x 10 reps - 70 lb x 10 reps Standing Dumbbell Upright Row: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Lat Pulldown: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Side Lateral Raise: - 5 lb x 10 reps - 5 lb x 10 reps - 5 lb x 10 reps Machine Triceps Extension: - 40 lb x 10 reps - 40 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Dumbbell Shrug: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Elliptical Trainer: - 0:20:00 || Broke a Sweat fito2sa I went down a smidge on my weights for shoulder presses and was able to do the full sets of 10, which felt good. Then I did cardio for the first time in a few days and realized it just isn't as much fun as it used to be, before I was introduced to the 'scary' side of the gym where I previously thought I had no business. I like it on the 'scary' side.
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| # ? Jan 31, 2013 04:53 |
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Pandalirium posted:Then I did cardio for the first time in a few days and realized it just isn't as much fun as it used to be, before I was introduced to the 'scary' side of the gym where I previously thought I had no business. I like it on the 'scary' side. One of us! One of us!
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| # ? Jan 31, 2013 15:14 |
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Pandalirium posted:I went down a smidge on my weights for shoulder presses and was able to do the full sets of 10, which felt good. Then I did cardio for the first time in a few days and realized it just isn't as much fun as it used to be, before I was introduced to the 'scary' side of the gym where I previously thought I had no business. I like it on the 'scary' side. When you gaze long into the scary side, the scary side gazes also into you...
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| # ? Jan 31, 2013 23:46 |
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loco88 posted:When you gaze long into the scary side, the scary side gazes also into you... ...and it feels good. I assume. I have no gym. Keep up the great work fellow tall girl!
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| # ? Feb 6, 2013 15:36 |
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So something unexpected (but not unwelcome) has happened over the past few months. I've gotten, what's it called? Oh yeah. A life. I've gotten a life. It's been fantastic but now I feel like I need to be all the places at all the times. Work, school, home, boyfriend, gym, bed. I haven't had much down time lately, and thus no updating log time lately. This changes....now!  Gym time has still been going splendidly. I find myself saying things like "I don't want to go to work. I just want to go to the gym." I'll take Phrases I'd Never Thought I'd Say for 400, Alex. Plus I'm starting to see some of the small changes that go along with losing 15 pounds, and looking better is never bad news, just sayin'. My latest lower body workout was with my sometimes gym friend. We decided to see if I could deadlift the day away. Barbell Deadlift: - 115 lb x 5 reps - 135 lb x 5 reps - 155 lb x 5 reps - 165 lb x 3 reps - 175 lb x 1 reps - 175 lb x 1 reps - 185 lb x 1 reps - 155 lb x 5 reps Seated Leg Curl: - 65 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Leg Press: - 298 lb x 10 reps - 298 lb x 10 reps - 298 lb x 10 reps Stiff-Legged Dumbbell Deadlift: - 25 lb x 10 reps - 25 lb x 10 reps - 30 lb x 10 reps Standing Calf Raises: - 10 reps - 10 reps - 10 reps - 10 reps Ab Crunch Machine: - 50 lb x 10 reps - 65 lb x 10 reps - 65 lb x 10 reps fito2sa
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| # ? Feb 9, 2013 20:43 |
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And for good measure, here's this. Some things just seemed easier, so I added an extra set for funsies. The scary side has been treating me ver well. (The order got all outta whack on Fitocracy) Machine Bench Press: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Abductor Machine: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Dumbbell Shrug: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Elliptical Trainer: - 0:20:00 || Broke a Sweat Adductor Machine: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Seated Cable Row: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Lat Pulldown: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Machine Triceps Extension: - 40 lb x 10 reps - 40 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps fito2sa
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| # ? Feb 9, 2013 20:50 |
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Haven't been seeing the scale move in a downward trend as steadily as I had hoped. Tweaking the diet and giving it a few weeks to see if that gets me back on track. In the meantime, I'm just gymming and trying not to get discouraged. After all, I can wear jeans I haven't worn in some years, and I put that on the success list. Today was more of the same thing. I do feel stronger, and it does feel like winning. Machine Bench Press: - 60 lb x 10 reps - 60 lb x 10 reps - 60 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 7 reps Lat Pulldown: - 55 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps Machine Triceps Extension: - 30 lb x 12 reps - 30 lb x 15 reps - 30 lb x 15 reps Dumbbell Bicep Curl: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Dumbbell Shrug: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps One-Arm Dumbbell Row: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps fito2sa
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| # ? Feb 19, 2013 03:19 |
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As long as you're getting stronger the scale will take care of itself.
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| # ? Feb 19, 2013 12:38 |
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You're already super strong! You're doing so well. Re: gym + no scale progress. I'm experiencing the same problem as well, but I've noticed my measurements decreasing and my body looking leaner. You actually retain a lot of water when you do strength training, and there's also muscle gain that will affect the number. If you're lifting and losing weight, put less stock in the number on your scale and more into the measurements, mirror, and new clothes fitting again. Congrats on fitting into the old jeans, too!
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| # ? Feb 22, 2013 02:46 |
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*drools over your deadlift progress* Bookmarked so I can watch you overshoot your TOXX goals like it's nothing. You are brilliant, lady! 
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| # ? Feb 22, 2013 04:02 |
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Buzkashi posted:As long as you're getting stronger the scale will take care of itself. turtlehammer posted:You're already super strong! You're doing so well. Kawoosh posted:*drools over your deadlift progress* Ahhh! Thanks, you guys. You have no idea how helpful that was to hear. I totally have a tendency to get a little numbers crazy and it's good to remember that it's only one (small) part of the whole. My day: made.
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| # ? Feb 23, 2013 01:33 |
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Here's what I had going on today. I had a nice empty gym to work with and managed to get in and out in just over an hour, which felt like warp speed. Feelin' good and no complaints. Machine Bench Press: - 50 lb x 12 reps - 50 lb x 12 reps - 50 lb x 12 reps One-Arm Dumbbell Row: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Lat Pulldown: - 55 lb x 12 reps - 55 lb x 12 reps - 55 lb x 12 reps Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Machine Triceps Extension: - 40 lb x 10 reps - 40 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps Dumbbell Shrug: - 20 lb x 12 reps - 20 lb x 12 reps - 20 lb x 12 reps Elliptical Trainer: - 0:20:00 || Broke a Sweat - Tried pedaling backwards a bit for the first time. Got some jelly legs for my effort. fito2sa
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| # ? Feb 23, 2013 01:43 |
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Your deadlift is awesome! I'm REALLY impressed by it. Soon you'll break 200, and I'll be totally envious 
Bacon Legs fucked around with this message at Feb 24, 2013 around 03:52 |
| # ? Feb 24, 2013 03:32 |
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Bacon Legs posted:Your deadlift is awesome! I'm REALLY impressed by it. Soon you'll break 200, and I'll be totally envious I know, right? She's starting out so strong already that I'm almost terrified in an awestruck way to see how much stronger she gets throughout her log. You're doing so well, lady.
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| # ? Feb 24, 2013 10:20 |
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Ahhhh yesterday. Busy day. The mystery of the disappearing barbell and plates in the room I usually go to was solved when I walked in and there were brand new barbells (shiny!) and brand new plates (matte!) waiting just for me. It was a little like Christmas. Barbell Deadlift: - 135 lb x 5 reps - 155 lb x 5 reps - 175 lb x 3 reps - 175 lb x 2 reps - 155 lb x 3 reps - 135 lb x 5 reps - 135 lb x 5 reps Seated Leg Curl: - 70 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Leg Press: - 100 lb x 10 reps - 115 lb x 10 reps - 130 lb x 10 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps fito2sa Also, to keep my good day rolling, I received this gem at work yesterday: "You've been losing weight like crazy." From the last dude I ever would have expected it from. What I said (after a snort/giggle) was "Thank you." What was going on in my head was more like  They notice! The people notice! Needless to say. I was excited.
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| # ? Feb 27, 2013 01:44 |
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That post was really awesome, it sounds like things are going super well!
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| # ? Feb 27, 2013 12:48 |
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Wednesday went a little something like this: Machine Bench Press: - 50 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps One-Arm Dumbbell Row: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Lat Pulldown: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Machine Triceps Extension: - 40 lb x 10 reps - 40 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Dumbbell Shrug: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Elliptical Trainer: - 0:33:00 || Moderate - 2.8 miles fito2sa Funny thing happened. I realized I was stronger than I used to be so I upped my weights on some things, like chest press, curls and lat pull downs.I'm taking that as my cue that I'm doing something right. Pretty sure next upper body day I'm going to try going up a bit more on other things and see where that takes us.
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| # ? Mar 2, 2013 00:21 |
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Today's workout was brought to you by our sponsors, preworkout powder: Craze. I had no idea. I had heard stories. I knew not. Barbell Deadlift: - 135 lb x 5 reps - 155 lb x 5 reps - 175 lb x 3 reps - 185 lb x 1 reps - 185 lb x 2 reps - 175 lb x 2 reps - 155 lb x 5 reps - 135 lb x 5 reps - I tried some preworkout stuff today. I was totally able to tell a difference. Like woah. Seated Leg Curl: - 70 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Leg Press: - 100 lb x 10 reps - 115 lb x 10 reps - 130 lb x 10 reps - 130 lb x 10 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Stiff-Legged Dumbbell Deadlift: - 25 lb x 10 reps - 30 lb x 10 reps - 30 lb x 10 reps Ab Crunch Machine: - 70 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Standing Barbell Calf Raise: - 20 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps Plank: - 60 sec - 50 sec - 32 sec Elliptical Trainer: - 0:10:00 || Broke a Sweat fito2sa I did all this and I could have done more. I could have done it all over again. What. The. Everliving. Did I take? Don't know. Don't care. Want more.
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| # ? Mar 2, 2013 00:30 |
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update you are log
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| # ? Mar 12, 2013 15:47 |
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Aaaaaaaaaand I'm back. Last week is a blur. A plague fell upon my house and I slept for 3 days. I confess, I didn't even think of the gym. On the plus side, my weight held steady the whole week and I'm back on track. It felt good to get back in there. Get all sweaty and gross. Aw yeah. I was nervous that I'd lose all the muscle, but turns out a week off was just a week off and I was able to do everything at pretty much the same weight. Fancy that. Machine Bench Press: - 50 lb x 10 reps - 60 lb x 10 reps - 70 lb x 10 reps One-Arm Dumbbell Row: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Lat Pulldown: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Machine Triceps Extension: - 40 lb x 10 reps - 40 lb x 10 reps - 40 lb x 10 reps Dumbbell Bicep Curl: - 15 lb x 10 reps - 15 lb x 10 reps - 15 lb x 10 reps fito2sa So I eased into it a little bit. Tomorrow is lower body day and I am excite.
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| # ? Mar 19, 2013 14:39 |
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Just proof that taking a little time off is no reason to slow down on your return! Nice work, lady.
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| # ? Mar 19, 2013 15:13 |
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My schedule has been completely off the past week. I've been juggling a bunch of different things, and I can't juggle very well. Time in the gym has definitely suffered, but I started doing some at home exercises. Even if I'm severely limited to using 5lb dumbbells and a 28lb toddler as my weights. Whatever works, right? Latest lower body day: Leg Press: - 100 lb x 10 reps - 115 lb x 10 reps - 130 lb x 10 reps - 130 lb x 10 reps Seated Leg Curl: - 70 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Barbell Deadlift: - 135 lb x 5 reps - 155 lb x 4 reps - 175 lb x 1 reps - 175 lb x 1 reps - 155 lb x 3 reps - 135 lb x 5 reps Stiff-Legged Dumbbell Deadlift: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Standing Barbell Calf Raise: - 75 lb x 10 reps - 75 lb x 10 reps - 75 lb x 10 reps Plank: - 45 sec - 30 sec Ab Crunch Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps fito2sa
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| # ? Mar 31, 2013 02:03 |
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I tried out some different things with this last upper body day, for the hell of it. I feel like it did some good. The DOMS I feel today from it would agree. Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps One-Arm Dumbbell Row: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Machine Bench Press: - 60 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Dumbbell 2-Arm Triceps Extension: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Standing Dumbbell Upright Row: - 10 lb x 10 reps - 10 lb x 10 reps - 10 lb x 10 reps Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Dumbbell Bicep Curl: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Dumbbell Shrug: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Elliptical Trainer: - 0:21:00 || Broke a Sweat fito2sa My mini goal: Gym, three times this week. And the week after that. Etc. Go.
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| # ? Mar 31, 2013 02:10 |
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I don't even want to talk about it. Here's what I did today. Leg Press: - 100 lb x 10 reps - 115 lb x 10 reps - 130 lb x 10 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Seated Leg Curl: - 80 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps Standing Barbell Calf Raise: - 50 lb x 10 reps - 50 lb x 10 reps - 50 lb x 10 reps Stiff-Legged Dumbbell Deadlift: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Ab Crunch Machine: - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Plank: - 33 sec - 20 sec fito2sa I feel really off track lately. Starting to get down about it. Only up 2 pounds, so at least there's that. But I'm mentally off the rails now and it's getting to me. Annnnnyway. Upper body day tomorrow. Nothing to it but to do it, eh?
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| # ? Apr 4, 2013 01:33 |
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Pandalirium posted:Nothing to it but to do it, eh? Exactly. You're still with it. 
Dross fucked around with this message at Apr 4, 2013 around 16:28 |
| # ? Apr 4, 2013 16:26 |
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Wednesday Machine Bench Press: - 60 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps One-Arm Dumbbell Row: - 17.5 lb x 10 reps - 17.5 lb x 10 reps - 17.5 lb x 10 reps Seated Dumbbell Shoulder Press: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Dumbbell 2-Arm Triceps Extension: - 20 lb x 10 reps - 20 lb x 7 reps - 20 lb x 7 reps Standing Dumbbell Upright Row: - 12.5 lb x 10 reps - 12.5 lb x 10 reps - 12.5 lb x 10 reps Dumbbell Side Lateral Raise: - 7.5 lb x 10 reps - 7.5 lb x 10 reps - 7.5 lb x 10 reps Elliptical Trainer: - 0:11:00 || Broke a Sweat - Easy (+5 pts) fito2sa
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| # ? Apr 12, 2013 19:10 |
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| # ? May 18, 2013 05:19 |
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Friday Leg Press: - 100 lb x 10 reps - 115 lb x 10 reps - 130 lb x 10 reps Abductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Adductor Machine: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Seated Leg Curl: - 80 lb x 10 reps - 90 lb x 10 reps - 90 lb x 10 reps Ab Crunch Machine: - 80 lb x 10 reps - 80 lb x 10 reps - 80 lb x 10 reps Standing Barbell Calf Raise: - 50 lb x 10 reps - 50 lb x 10 reps - 50 lb x 10 reps Stiff-Legged Dumbbell Deadlift: - 20 lb x 10 reps - 20 lb x 10 reps - 20 lb x 10 reps Elliptical Trainer: - 0:12:00 || Broke a Sweat fito2sa
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| # ? Apr 12, 2013 19:11 |
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