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Hello, I'm Squeaky Sphincter and this is my log. Stats: 26/F 6'1 (185 cm) 312 lbs (141.5 kg) Backstory: I started gaining weight in college, and when I went off to law school I blew up like a marshmallow. I graduated in May of last year, and now that I have a real job/everything squared away, I've been buckling down and focusing on not being such a pig. Long story short, I am very "start stop, start stop, start stop, give up forever." Since January, I've lost about 12 lbs and ~7 inches total. My progress pretty much ground to a halt in February because I was studying to take the bar. Now that the exam is over, I want to get back into the really awesome patterns I began establishing in January. I don't care about weighing X amt, or being Y size clothing; I have an alarming amount of self-confidence and I just want to be healthy. I used to play sports, loved hiking, lifting, etc. and it breaks my heart that I am so beyond overweight at this point in my life that walking a mile is exhausting. Plan: I still love lifting, and at 312 lbs it is somewhat easier than cardio. Edited to include my new, ever evolving, lift routine: A: Stiff legged GM Barbell side lunge Barbell rear lunge Lat Pull down Cable shrug Tricep cable extension Weighted Calf Raise Push up (smith machine) Plank B: Squats Standing military press DB Bench Press DB bicep curl DB lateral raise Windmill OR Cable twist Seated cable row Weighted hyperextensions Push up (smith machine) Plank The Diet. I am the worst eater; I eat out entirely too much, I only eat 5 known vegetables and I can Put Food Away. I will say that this year I have started forcing myself to try a new vegetable every week, I looooove cooking (especially since this is the first time in my life that I have been in a home and able to cook), and my boyfriend and I are saving up to buy our first home, all excellent reasons to cut out crappy fast food/restaurant dreck. EDIT: I am following the QSG for my dietary plan.  http://www.youtube.com/watch?v=XU0XYidiwOc Perform 10 real-deal pushups in a row by 6/1/13 (3 months, cannot do a single push up now unless it is on a high incline) Run 5k without walking any by 09/1/13 (6 month goal) If I fail in any of my goals, I will donate $50.00 to CASA in my state. When I get home tonight I will update the OP with pics/measurement states. I am very excited. Starting Photos:   Measurements: Calf: 19.5 (L) 19.5(R) Thigh: 32.5 (L) 32.5(R) Stomach: 49 Hips: 59 Bicep: 16 (L) 16 (R) Squeaky Sphincter fucked around with this message at Apr 19, 2013 around 08:37 |
| # ? Mar 14, 2013 17:44 |
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| # ? May 23, 2013 18:30 |
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You are a very tall lady. I hope this log forces a long time commitment out of you this time. Good luck.
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| # ? Mar 14, 2013 18:06 |
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Agreed! I love the sudden influx of tall lady logs! You are taller than me, that's impressive  I also hope that this log helps you stay on track!
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| # ? Mar 14, 2013 18:18 |
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Shout out to tall women everywhere! So here is my nutrition breakdown for today: And I log with Fitocracy: http://ftcy.me/Et2XkQ I haven't worked out since the end of January, and I made every jogging interval except the last two. It was rough, but tomorrow is LIFT DAY so who cares about crummy jogging? Not this squeaker, that's for drat sure. Also, it occurs to me that it is potentially difficult to "record" my success with the 4 week squat program. Essentially, the program is as follows: Day 1: 5 Body weight squats Day 2: 10 Body weight squats Day 3: 15 Day 4: 20 Day 5: 25 Day 6: 30 Day 7: REST Day 8: 30 (etc., etc.) It works out that the last couple of days of the four week period you should be doing 100 body weight squats. Is it ok just to post my fitocracy log? Or when I hit 100 should I video it? I did not plan that Toxx well. I made my five today (didn't even break a sweat, imagine that) but I'm excited to get them ramped up. Day One Summary: Not terrible. Squeaky Sphincter fucked around with this message at Mar 14, 2013 around 23:01 |
| # ? Mar 14, 2013 22:58 |
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You don't need a rest day if all you're doing is bw squats.
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| # ? Mar 15, 2013 01:42 |
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What in the. Hold on.
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| # ? Mar 15, 2013 01:50 |
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http://www.youtube.com/watch?v=6DYr2haZP60
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| # ? Mar 15, 2013 02:08 |
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wtfmoses and Russian Bear: Let me address the concerns from your post/video: The whole reason I am starting my log now is that the bar is over, my job has settled into a normal schedule, and I have nothing going on except work and getting my poo poo in order. The 4 week body squat plan is just kind of a silly, short term 'do this thing every day' goal, and never intended as my sole exercise. I realize the squats don't "fit in" to starting strength. I was doing stripped 5x5 in January, but I go to PF (boo) and since the preloaded bar weights top out at 60 lbs I was getting bored. I like the set up of SS, so I thought I'd give that a go instead, although given the limitations of my gym I will likely end up just doing more reps as I get stronger. So hopefully that clears up some concerns over my workout schedule. As to the difficulty of my goals, I'm not really sure how to adress that. I considered the progress I made in 4 weeks in January, tried to account for the fact that I now have almost no limit to the amount of time I can devote to working out (I don't have to cram in a 30 minute workout to get home and study) and the feasibility of the goals I set. I think they are closer to opptimistic than realistic: I haven't done a proper push up since I weighed 210 ish and was in reasonable shape. I've never been much of a runner, I like C25K because I am a little OCD and it's a measured, organized and compartamentalized prgoram Sorry for  I really appreciate the feedback, if I wanted to do this in a void I wouldn't have started a log. I'm not opposed to changing my goals, but I really did plan them with as much foresight as possible. Thanks for the response (and video)!
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| # ? Mar 15, 2013 15:48 |
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Food for today: Can I just say I LOVE cheeseburger night? Fitocracy: http://ftcy.me/Rfxs86 Barbell Squat: 30 lb x 5 reps (+42 pts) 40 lb x 5 reps (+45 pts) 50 lb x 5 reps (+48 pts) 50 lb x 5 reps (+48 pts) 50 lb x 5 reps (+48 pts) Barbell Deadlift: 30 lb x 5 reps (+42 pts) 40 lb x 5 reps (+45 pts) 60 lb x 5 reps (+51 pts) 60 lb x 5 reps (+51 pts) 60 lb x 5 reps (+51 pts) Need much better form Dumbbell Bench Press: 10 lb x 5 reps (+39 pts) 15 lb x 5 reps (+42 pts) 20 lb x 5 reps (+45 pts) 20 lb x 5 reps (+45 pts) 20 lb x 5 reps (+45 pts) Decline Dumbbell Bench Press: 7.5 lb x 5 reps (+32 pts) 10 lb x 5 reps (+33 pts) 17.5 lb x 5 reps (+35 pts) 17.5 lb x 5 reps (+35 pts) 17.5 lb x 5 reps (+35 pts) Hate these emphatically. Will do more. Lat Pulldown: 40 lb x 5 reps (+17 pts) 50 lb x 5 reps (+18 pts) 90 lb x 5 reps (+23 pts) 90 lb x 5 reps (+23 pts) 90 lb x 5 reps (+23 pts) Pallof Press: 10 lb x 5 reps (+23 pts) 10 lb x 5 reps (+23 pts) 20 lb x 5 reps (+24 pts) 20 lb x 5 reps (+24 pts) 30 lb x 5 reps (+26 pts) 30 lb x 5 reps (+26 pts) 30 lb x 5 reps (+26 pts) 30 lb x 5 reps (+26 pts) 30 lb x 5 reps (+26 pts) 30 lb x 5 reps (+26 pts) I am definitely not doing these correctly Standing Calf Raises: 4 reps (+2 pts) No go, calf cramps like whoa Today was pretty awesome. My legs feel like rubber (painful, painful rubber) and I gleefully anticipate DOMs beginning tomorrow around 4 pm and lasting well into next week. Lifting days are the best days.
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| # ? Mar 15, 2013 23:18 |
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Take all of wtfmoses' advice. If he gives you a video it means he cares!
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| # ? Mar 16, 2013 00:12 |
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I have to say it's the first time I've been the subject of a youtube video, I'm very flattered. I really, really, REALLY want the feedback, and the tough love, that's why I posted (really). My biggest fear is that if I set up a ridiculous, unattainable goal and I fail that I'll get discouraged. I don't know what I fear that in particular; I've quit in the past because of a lack of dedication, not a lack of results or feeling like I'm not doing well enough fast enough. I'm obstinate to a fault, and personal failure makes me mad, not quit. I am already DOMS-ing like a motherfucker today and it's AWESOME. I am sore in muscles I don't even know the name for and I have a feeling that by the end of the day I won't be able to get up out of my chair at work. Obviously most of the soreness is because I haven't lifted anything but a burrito in the last 6 weeks, but if nothing else DOMS gives you the feeling you've accomplished something. And by something, I mean terrible, terrible pain.  So, good goonfolk, if you were a 300+ lb giant woman, what would your goal(s) be?
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| # ? Mar 16, 2013 11:35 |
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Today's food:  1. Salmon baked in the oven over a bed of sliced lemon is The poo poo. 2. Ate more quinoa than I planned originally because my calories were a little low today and I was hungrier than normal. 3. I ran out of nonfat plain greek yogurt, and so I had to use nonfat blueberry yogurt in my spinach protein smoothie-truly SOMETHING AWFUL. I did not know yogurt and protein powder could taste so terrible. Will be repeating the process on Monday, because Tuesday is grocery day. Workout: (Grade-Terrible) Sqkysphnctr Tracked a Workout for 84 pts Today Walking: 0:45:27 || 2.2 mi || flat Body Weight Squat: 15 reps Hardest. Squats. Ever. (DOMS of DOOM) I realized that I didn't do "all but two" jogging intervals on Thursday; I did 4/8. Today I eeked out 6 60-second jogging intervals but it was pretty rough. Found a great neighborhood to jog/walk around though. And, I pushed my self to walk for 40+ minutes instead of heading back to my car at 30 minutes, success? I took multiple little walks around my office this morning because my DOMS actually hit way early this am and I was getting really stiff at work. Those 15 little body weight squats drat near killed me, I did them in 2s and 3s and I was breathing like a drat steam engine at 15.  Overall, good momentum so far. Tomorrow is lift day and I will probably be doing a way scaled down version of yesterday, but I'm going to push out as much as I can at the normal level.
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| # ? Mar 16, 2013 22:16 |
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Food: So, so, SO VERY loving HUNGRY TODAY. I may not be eating enough fat, because I felt amazing after eating my piddly little bit of almonds. Could just be a hungry day. Exercise: Stiff Leg Barbell Good Morning: 20 lb x 5 reps 30 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps LOVE. Barbell Curl: 20 lb x 5 reps 30 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps 40 lb x 3 reps Lost form, so weak. Lat Pulldown: 50 lb x 5 reps 70 lb x 5 reps 90 lb x 5 reps 90 lb x 5 reps 90 lb x 4 reps Pallof Press : 20 lb x 5 reps 30 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 20 lb x 5 reps 30 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps Still doing these wrong. Cable Shrug: 90 lb x 15 reps 90 lb x 12 reps Lat shrugs, 2@max Rocking Standing Calf Raise: 10 reps 10 reps 10 reps 10 reps 10 reps Just body weight. Standing Dumbbell Triceps Extension: 10 lb x 5 reps 15 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps Standing Military Press: 20 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps Body Weight Squat: 20 reps Plank: 15 sec 15 sec 15 sec Chatter: My intention was to just tear up my upper body, since I couldn't work the lower body very much today. Hopefully tomorrow morning I'll wake up and be unable to move my arms. I didn't log this, because it was all fail, but in an effort to get to Pushup Place, I set up on my knees, and lowered myself as slowly/with as much control as possible to the ground. Kind of like negative dips or pull ups I guess? And then I just lay on my face on the exercise mat for a short time. Also, Planks are the very devil and I hate them so much. I can't wait to incorporate them in to my regular routine. I'm not sure if it was my botched Pallof Press from the other day, or from the decline bench press, but my abs and obliques are SO SORE today with DOMS. Which is super awesome, I just wish I knew which lift caused it. I'm guessing the decline BP, just because to get up and change weight, I basically did a very floppy-fish decline sit up. Anyway, had a great time at the gym but God save me from ever going on a Sunday afternoon at 2 pm again (Job  !) I think I did pretty well today on nutrition, my protein was bangin' and I didn't give in to my hunger cravings. Tomorrow is back to walking (my "jogging" is just my walking with arms thrown in) but I realized my nano is not calibrated, so I'm going to attempt to calibrate it to walking. I'm afraid if I calibrate it, it's going to steal my gains and what I thought was a 2.25 mile walk was really substantially less and that I'm even slower than molasses after all.  Then again, I do have some good (gross body function) news to balance out the concern: Looks like 2 TSP of psyllium fiber husk is the magic amount; 1 is not enough and 3 would probably kill the average person. Praise the fiber gods!
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| # ? Mar 17, 2013 23:32 |
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Yesterday was the worst day. I'll try with an update tonight.
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| # ? Mar 19, 2013 15:42 |
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Squeaky Sphincter posted:Yesterday was the worst day. I'll try with an update tonight. I can see you're motivated and your macros look high in protein but eating 1500 calories a day is very low and probably isn't sustainable. It's not a curiosity that you're hungry or you being weak, you really should eat more. The QSG has you eating ~2000 and most calorie calculators would have you around 2500. The idea is to slowly lose the fat but not muscle. Even that is going to leave you hungry with your current diet though so I would consider some fibery carbs like beans, lentils and vegetables like baby spinach. You can make a huge baby spinach salad with tomatoes, peppers, balsamic dressing for like 120 calories. Anyways, sorry for the unsolicited advice if you don't want it, I'd just rather see an eventual success story than a burnout from trying for too much too fast.
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| # ? Mar 19, 2013 15:56 |
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I think you hit the nail on the head, ikantski. I don't know why I'm so anal retentive about my carbs being equal to my protein, or at least closer to my protein each day. (I blame Atkins fever, haha). I went grocery shopping today and picked up some lentils and veggies to put in the lentils. I love lentils and beans, I'm just so paranoid about carbs...for literally no reason. I'm going to bump up my calorie intake this week by 300 calories a day or so. It's really weird because some days 1500 ish is fine, and other days I'm side-eyeing the cats like...I could totally stick you in the oven. Probably a clue that my diet is insufficient. I'm super excited because I'm going back to the town I went to law school in this weekend, it's alum weekend and a little mini-reunion with some of my best friends. I know my diet is going to be rocky, but on the bright side Sunday we are going hiking, and if previous experience is anything to go by, we will be gone for hours of glorious nature-y goodness. Food: Terrible. Next. Exercise 30 BW Squats Cleaned house for ~3 hours. Not sure if that counts but it wore me right out. Yesterday I did manage to do my 25 BW squats, horrible day notwithstanding.
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| # ? Mar 20, 2013 02:11 |
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I'm also trying to work off a bunch of weight that I put on during a stressful time at school (although for me it was dissertation instead of bar), so I'll be pulling for you.
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| # ? Mar 20, 2013 04:06 |
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Thanks! Isn't it amazing how there are 2 camps of students: Those that stress and stop eating, and those that stress and eat everything? Stupid higher education. (Not really, I love my career, but I will love it even more when I have well tailored suits instead of the fat lady bargain bin selection).
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| # ? Mar 20, 2013 04:16 |
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I'll be posting twice today, first I want to log yesterday's exercie and weight in this am 3/14/13: 312 3/31/13: 317.2  What in the everloving gently caress? I got down to 312 at the end of January and stayed at 312 for the entire month of February, during which I ate like crap, didn't work out, and was terrible to my body. In one week, I work out properly, cut calories except for 3 ish days where I eat crappy (no worse than the entire month of February) and I GAIN 5 pounds? I call shenanigans. Yesterday my diet was still off the rails (I say after griping that I gained weight...) but my cardio went well: Exercise: Walking: 0:46:42 || 2.5 mi || flat Plank: 15 sec 15 sec 15 sec 15 sec Half Push-Up: 12 reps I'm not sure I'm doing what Fitocracy thinks I'm doing, I essentially look like a paparplegic attempting to do a push up. Hurt though and made my arms shaky, progress? Tonight I'll update with today's workout, which should be intense y'all. Since I'll be gone all weekend, I figure those are just rest days, so I might as well prepare for such unaccustomed time off by tearing every muscle I have as much as possible.  My diet is back on track today, with considerations for more calories as suggested. I don't know why, but I just lose my grip completely on the weekends, I think I need some new hobbies.
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| # ? Mar 21, 2013 14:40 |
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Squeaky Sphincter posted:
Occasional water-weight/carb cycling/mystery fluctuations are to be expected, and sometimes they're just ridiculous - the other day I measured in at 174, a full 10 lbs. heavier than I've EVER been. I am now back to 162. Human body's weird. Don't pay attention to anything except monthly progression. If you're eating right and working out (which you are mostly!), regardless of how much weight you may gain or lose in a week/day/whatever, your monthly weight will show a steady decrease. Stay positive, yo! Also chiming in with the "eat more". Goal here is sustainability, on a <2000 cal/day diet you'll definitely lose weight and lose it fast, but sooner or later something's gonna give.
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| # ? Mar 21, 2013 15:48 |
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Thanks, Sondheim! I know the human body can be weird, but I was not best pleased this morning when I saw that. I got over it, ate more food, lifted all the god drat things this afternoon and am now too tired to worry about it. Food;  So I had this jerk chicken made up and ready for lunch: it was TERRIBLE. I will normally choke down whatever miscreant emerges from my stove, but this was just beyond acceptable. Jimmy Johns is certainly not ideal, but it's the only option aside from vending machine food, and it was better than not eating lunch before hitting the gym. Also, I have some left over pizza from my meltdown over the "weekend"(Tues/Wed for me), and I was so, so, so tempted to have it for dinner, especially after inhaling JJ's for lunch. But, I put on my big girl panties, and Got The gently caress Over It. Finally: ikantski: All the freaking lentils. I knew I liked them, but it always seemed like  . Tonight I made them with a whole carrot chopped up, and a handful of chopped mushrooms added in. So, so, delicious. Exercise: Body Weight Squat: 10 reps 10 reps 10 reps Barbell Squat: 30 lb x 5 reps 40 lb x 5 reps 60 lb x 5 reps 60 lb x 5 reps 60 lb x 5 reps Barbell Curl: 20 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 40 lbs was just not going to happen today. Standing Military Press: 20 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps Standing Dumbbell Triceps Extension: 7.5 lb x 5 reps 15 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps Stiff Leg Barbell Good Morning: 20 lb x 5 reps 30 lb x 5 reps 60 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps Dumbbell Bench Press: 10 lb x 5 reps 15 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps Lat Pulldown: 30 lb x 5 reps 40 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps Scaled back the weight/speed to really hone in on the "shoulder pulling" aspect of this, made a big difference in how the exercise felt. Cable Shrug: 70 lb x 12 reps 70 lb x 8 reps 2@max Weighted Decline Sit-Up: 5 reps 5 reps 5 reps 5 reps Possibly the most humorous looking thing ever. Puff puff pant wheeze *spasm* Rocking Standing Calf Raise: 10 reps 10 reps 10 reps 10 reps 10 reps Plank: 20 sec 15 sec 15 sec 15 sec 20 seconds! Woohoo! Half Push-Up: 6 reps 5 reps 5 reps 5 reps Walking: 0:05:19 || 0.3 mi || flat I was just attempting to calibrate my nano. Why, nano, why? Some notes: I made the mistake of doing my Good Mornings after the Military Press, and while 60 lbs is probably less than my ideal weight for the lift itself, after I did my 5 I could not get the freaking bar back over my head. After a rest and a couple of tries, I had to ask someone to help me lift it. He was shorter than me, for extra comedy option. I was mortified, but he was ready to help me after my next 5, which I dropped down to 50 and could at least get over my head. It's frustrating because I know that if I had a better gym, it would have a squat rack for this very purpose...and I also know that if I was stronger it wouldn't matter as much, at least not up to and including 60 lbs. Ah well, one day at a time. The Decline sit ups are definitely what caused my abdominal DOMS last week, so I'll be incorporating those more in the future. I'm super glad that I finally found my "sweet spot" for the lat pulldowns/cable shrugs, I think lady shoulders are sexy.  I appreciate the good words so far, if I can just overcome my innate need to fly off the train tracks on the weekend I just might be on to something.
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| # ? Mar 21, 2013 23:51 |
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I did the dirty, and gave in to the leftover pizza. I'm still under calories, but now my protein/macros are just sad. Food:  Exercise: Walking: 0:53:10 || 3 mi || flat Bam. Body Weight Squat: 15 reps 10 reps 10 reps Finally got my nike + calibrated, which apparently just means I told it how far I walked (what?). But still, that's a much better time than I had last week. Starting next week I have to start throwing in jogging intervals again. I probably won't post again for a few days because of the trip, but I'm going to try and be good food-wise and come rain or snow (both are expected, naturally) I'm getting my danged hike in.
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| # ? Mar 22, 2013 23:22 |
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Had an AMAZING weekend, got 0 sleep and got back home around 9 pm on Monday. Tonight is my first night back on the overnight shift, so my brain is struggling. Food over the weekend was pretty terrible, with the bonus that because I was so busy running all over town I did not eat often. I am very sad that there was no hike, a snow storm came in on the heels of many rainy days, so the trails were nothing but mud. I really intended to just tough it out, but it was not happening. I did manage to do all of my body weight squats, which my friends found hilarious (they are just jelly). Saturday: 40 Sunday: 45 Monday: 50 Tuesday: 55 In other news, I am thinking about signing up at One Life fitness: they aren't 24 hours, but there is one not 2 miles from my office and I think with some common sense I can schedule appropriately. I'm just so over the crappy lifting atmosphere of PF. Back to regularly scheduled updates later today.
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| # ? Mar 27, 2013 05:27 |
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Diet is absolute poo poo; I can't get back on my normal schedule from this weekend/switching to overnights. Yes, this is a bullshit excuse. I've also got some stuff going on at home, and I really am just pretty bummed out right now. Working out is not an issue though. Today: 55 Squats, 15 of which were sumo squats. I have to say, even though it's just body weight squats, I break a sweat and have DOMS the next day. I want to be excited about that, but then I realize it is just reflective of my complete out of shape-ness. Tomorrow morning when I get off work at 5:30 am, I'm heading to PF for my regular lifting day. I haven't signed up with the new gym yet, this has been an hellacious week, and it's just kind of continuing to go down the tube. I will squat the sad away.  Summary: I hate everything right now. edit: My day in Gif form bc I'm a whiny babby. 
Squeaky Sphincter fucked around with this message at Mar 29, 2013 around 06:26 |
| # ? Mar 29, 2013 02:52 |
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I LIIIIIIIIIIIIIIVVVVVVVVVVVVVVVEEEEEEEEEEE.... And am still fat. Started back at the gym on Wednesday morning after my meltdown last week. Today I did my 80 body weight squats. Today's Food:  Yesterday's gym time: Standing Calf Raises: 10 reps 10 reps 10 reps Lat Pulldown: 40 lb x 5 reps 50 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps Standing Military Press: 20 lb x 5 reps 30 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps Dumbbell Bench Press: 10 lb x 5 reps 15 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps 20 lb x 5 reps Stiff Leg Barbell Good Morning: 30 lb x 5 reps 40 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps Cable Shrug: 90 lb x 8 reps 90 lb x 8 reps Plank: 30 sec 25 sec 15 sec I can't keep my forearms from sliding around. Side Plank: 15 sec 15 sec These are horrible. Weighted Decline Sit-Up: 5 reps 2 reps I effing LOVE the stiff legged GMs; they make my hamstrings crazy sore and are, IMO, superior to the deadlift (st least in my gym where I don't have a proper set up to elevate the bar). Aside from half push ups, failed lady-push ups, and just holding the push up form until I fall over, is there any weight exercise that will help strengthen the right muscles to help me get to a push up?
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| # ? Apr 5, 2013 03:25 |
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Today was AWESOME, mostly because I got an appropriate amount of sleep (working overnight + 6 hours of sleep is inadvisable). Food:  Chocolate protein powder shake with fozen bananas? Yes please GET IN MY FACE. Exercise: Body Weight Squat: 20 reps 15 reps 15 reps 10 reps Body Weight Sumo Squat: 15 reps 10 reps Barbell Curl: 20 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps Cable Rope Overhead Triceps Extension: 20 lb x 5 reps 30 lb x 5 reps 40 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps Hyperextension: 5 reps 5 reps Windmill: 10 lb x 10 reps 10 lb x 10 reps 10 lb x 10 reps 10 lb x 10 reps 2 sets each side. Push-up: 25 seconds 15 seconds I held a traditional push up stance, kind of like a plank. Had a shorter day at the gym than normal, I was slightly aimless/still sore from the other day and tried some new stuff. I read Lyle McDonald's article on Hyperextensions, and used the high pad/round back method. That combined with the windmills has left my trunk feeling super tight tonight. It's funny, when I was doing the windmills I was like, "this is silly, I look silly and this isn't difficult." But there ya go. I'm going to upload some pictures later, I've recently taken back up my crotchet hobby as a time killer during slow early morning hours, and I made a little amigurumi crab. No testament to my mediocre crotchet skills, but he's pretty dang adorable. Feels good to be getting back on track. Also, I did 85 motherfucking squats today and had to double check my planner to make sure I hadn't skipped ahead some how. I'm nearly done with my first Toxx.  .
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| # ? Apr 6, 2013 07:29 |
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Another awesome day, although, good God am I sore. Food:  I did not meet my calorie goals today. I planned on a side that didn't turn out edible, and I'm at work now so no access to more food. Had I known I would have extra room, I would have had a thin mint (or two); first world problems ITT. Exercise: 20 Minutes on Zumba 2 for Wii Pretty lax day, I am super sore and didn't do any squats. I feel like I can't focus on moderate lifting AND an hour of cardio; when I lift my muscles just refuse to do the cardio on alternating days. Maybe that gets better with time/weight lost. Even the 20 minutes kicked my rear end today, I was puffing like a steam engine by the end. This is my "Friday", I get off at 4 tomorrow morning and am heading to the gym for lifting. I always seem to stumble on the weekend, I guess it's too much free time, not enough organized to do, etc. I think for the time being I may just "workout" every day: lift every other day and do some kind of cardio/etc on the alternating days. It seems like when I take a day off it becomes a week off. Increased calories has helped SO MUCH this week. I still want junk food (obvi) but I'm not hungry and wanting junk food so it's way less manic now I think. Oh, here is the little crab I made and of which I am inordinately proud: 
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| # ? Apr 7, 2013 00:50 |
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I'm super proud of myself today: when I got off work I went to the gym for about an hour, then stopped off to buy groceries for the week and by the time I got home I was STARVING. But, I didn't buy any crap at the store, and I made my shake as planned and didn't eat all the girl scout cookies in the house. Yaaaaay  .Food:  Exercise: Body Weight Squat: 20 reps 20 reps 20 reps Body Weight Sumo Squat: 10 reps 10 reps 10 reps Stiff Leg Barbell Good Morning: 30 lb x 5 reps 40 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps Dumbbell Bench Press: 15 lb x 5 reps 20 lb x 5 reps 25 lb x 5 reps 25 lb x 5 reps 25 lb x 5 reps 25 lb x 5 reps Clipped my hip bone dropping the last left side weight after the last rep. Ouch. Lat Pulldown: 40 lb x 5 reps 50 lb x 5 reps 90 lb x 5 reps 90 lb x 5 reps 90 lb x 5 reps Cable Shrug: 90 lb x 8 reps 110 lb x 5 reps [i\Stopped for pain in my left elbow.[/i] Cable Rope Overhead Triceps Extension: 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps I'm not sure why I was banging out 50 the other day...? Standing Calf Raises: 10 reps 10 reps 10 reps 10 reps 10 reps Hyperextensions: 5 reps 5 reps Pull Up Position: 25 seconds 15 seconds I didn't get a chance to try pushups on the Smith machine, as recommended in the Women's Weightlifting Thread; my arms were pretty fatigued so I'll do that next time. Going to the gym at 4:15 am is the best thing ever. I was the only person there for at least a half an hour. Tomorrow I'm going to lunch with some old work friends, I never know what the best option is at a Mexican restaurant.
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| # ? Apr 8, 2013 00:02 |
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Squeaky Sphincter posted:Measurements: Calf: 19 (L/R) -.5 each leg Thigh: 32 (L/R) -.5 each leg Stomach: 47 -2 inches Hips: 59 No change Bicep: 15.5 ( L/R) -.5 each arm Total change since creating log: -5 inches. Which is awesome, except my weight hasn't changed, and I'm deeply suspicious that maybe it was measured in a different, smaller area than before. But I will try not to be completely OCD about this, haha.
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| # ? Apr 8, 2013 02:43 |
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^^I'm a spergy rear end in a top hat. The weekend wasn't terrible, I didn't fall off into the food abyss...mostly. Forgot to track my food yesterday, but here is today: Food:  Had chick fil a for dinner, but had a salad instead of fries. And then my calories were way low, and I didn't know what else to eat so my "early shift" snack tonight is tuna and yogurt. Heck of a combination yum yum. Exercise Standing Military Press: 20 lb x 5 reps 30 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps Dumbbell Bicep Curl: 10 lb x 5 reps 15 lb x 5 reps 15 lb x 5 reps 15 lb x 5 reps Dumbbell Side Lateral Raise: 7.5 lb x 5 reps 7.5 lb x 5 reps 7.5 lb x 5 reps Windmill: 12.5 lb x 10 reps 12.5 lb x 10 reps 12.5 lb x 10 reps 12.5 lb x 10 reps 12.5 lb x 10 reps 12.5 lb x 10 reps 3 sets each side Seated Cable Row: 30 lb x 5 reps 40 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps 70 lb x 5 reps Hyperextension: 5 reps 5 reps Standing Calf Raises: 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps Plank: 45 sec 20 sec Weighted Hyperextension: 4.5 lb x 5 reps 4.5 lb x 5 reps 4.5 lb x 5 reps Smith Machine Push-Up Hook 12 x 10 reps Hook 11 x 5 reps Hook 11 x 5 reps Hook 11 x 5 reps Hook 12 is navel height, Hook 11 is one hook closer to the floor I was definitely doing the side raises wrong, I need to work on my form for those. I wanted to do cable hamstring curl, but PF doesn't have an ankle cuff thing (shock) so next gym day I will start doing barbell lunges because I really want those sweet, sweet rear end DOMs. Tomorrow I'll be doing my final,  100 bodyweight squats to complete my first Toxx. I will video it and upload it tomorrow sometime. Super excited.
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| # ? Apr 11, 2013 03:48 |
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So, I picked the worst possible background/lighting. And my form is lovely. And there is no sound except me huffing and puffing. Yeah. COMPLETE: Finish 4 week squat challenge, doing 100 BW squats by the end: http://www.youtube.com/watch?v=XU0XYidiwOc edit: I have the WORST (best?) DOMS right now in my armpits from those smith machine push ups yesterday. Awesome. edit 2: Fixed the link. Squeaky Sphincter fucked around with this message at Apr 12, 2013 around 06:19 |
| # ? Apr 11, 2013 11:23 |
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Congrats on hitting your toxx! The vid link doesn't work but I believe you.
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| # ? Apr 11, 2013 12:31 |
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Oops. Fixed the link, so now my success can be broadcast worldwide. I am super excited, and ready to kill the next Toxx. Work is CRAZY tonight, so much so that I forgot to log my 4/11: Food:  Eat all the goddamn brisket. Exercise: 100 Bodyweight Squats, completing my Toxx.  I have to find the energy/time/route to get some cardio in on my rest days. I am still fairly sore from the Smith Machine push ups, and I hope that strength and ability increases exponentially because I realized 6/1 is not very far away at all. Squeaky Sphincter fucked around with this message at Apr 12, 2013 around 07:56 |
| # ? Apr 12, 2013 06:20 |
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Why is it that eating lovely and skipping the gym makes me feel super crappy, yet it's my default choice? Existential question right here, people. Going hiking at the beach later today. Back on track in 3...2...1......
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| # ? Apr 14, 2013 07:28 |
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I'm so bad at this.  Food:  Just multiply this by the last few days for an accurate depiction of my eating pattern. Fail, fail, fail. Anyway, my boyfriend and I did get out on Sunday afternoon and flew our giant purple cat kite, and it was so much fun. Working nights, I almost forgot how nice the weather is this time of year.  
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| # ? Apr 17, 2013 03:47 |
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You and me both are bad at this whole eating thing.  Cat kite owns bones.
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| # ? Apr 17, 2013 07:47 |
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At least you're logging your mistakes and staying accountable for them. That said, come on dude. Go back to that thing you were doing 5 days ago. You've hit 1 Toxx already, now HTFU, blast the rest of them, and take your rightful place in the pantheon of Internet fitness sex gods. I'm excited to see the strong, svelte, powerful person you will become. That person is built day by day and meal by meal, though. I BELEIV IN U BRA
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| # ? Apr 17, 2013 15:21 |
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Good luck, fellow lady goon! I followed you on Fitocracy.
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| # ? Apr 17, 2013 18:36 |
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Fraction posted:You and me both are bad at this whole eating thing.  Stupid food, stealing all the gains. And thanks! There was much jealousy on the beach had by small children, and that really just topped off my lovely day. Sondheim posted:At least you're logging your mistakes and staying accountable for them. Your goddamned right! Seriously, I don't know why I can just putt along all fine, smug as poo poo that I haven't had a cookie in 72 hours and then BAM, it's four days later and I smell like shame and fried chicken. Wtf. I do fine on work days, because I have something occupying my time. Lucky for me, this week I switch shifts and I get off work Sunday morning and go back to work Monday afternoon, so I'm pretty much working 10 days in a row. Hooray, no down time. Hooray, good for my diet and schedule!  And nikosoft, I'm following you too! On Fitocracy. Not IRL... 
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| # ? Apr 18, 2013 03:37 |
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| # ? May 23, 2013 18:30 |
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What's the biggest advantage to eating leftover snacks and not packing a proper "lunch" for work? Leftover calories and putting peanut butter in your protein shake for chocolate-banana-peanut butter MADNESS. Food  The chicken and beans were alright, it's a version of a recipe I grabbed on either the SWOLE forum or the other healthy food thread, but I couldn't remember it so I just kind of guessed. Good macros, next time I would use slightly fewer beans. And way more sriracha. Exercise Stiff Leg Barbell Good Morning: 30 lb x 5 reps 40 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps 50 lb x 5 reps Barbell Side Lunge: 20 lb x 5 reps 30 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps 40 lb x 5 reps Fitocracy does not have this lift, and I find that upsetting Barbell Rear Lunge: 20 lb x 5 reps 30 lb x 5 reps : ( Lat Pulldown: 40 lb x 5 reps 50 lb x 5 reps 90 lb x 5 reps 90 lb x 5 reps Cable Shrug: 110 lb x 9 reps 110 lb x 10 reps Cable Rope Overhead Triceps Extension: 20 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps 30 lb x 5 reps Plank: 20 sec Not today. Jacknife on Stability Ball: 5 reps 5 reps Push-up on Smith Machine: Hook 11: 5 reps Hook 12: 10 reps Hook 12: 10 reps I really like fitocracy, but they don't have some of the stuff I do, and I want my points damnit. The Smith Machine push-ups are KILLER, I think if I can do those every time I lift I'll stand a chance of hitting my Toxx on June 1st. But they are antithema to planks, so maybe I can do planks at home on "cardio" days. Since I'm switching over to the 2 pm-10 pm shift next month, I can start walking at our local nature preserve again on cardio days, which is awesome. I want to focus on lifitng, but don't want to just abandon cardio completely. Now that I'll be awake during daylight hours hopefully I can get outside and get my jog (read: waddle) on. After I buy copious amounts of sunscreen, of course. Appreciate all the support, so enjoy my cats in thanks:  
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| # ? Apr 18, 2013 04:04 |
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