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Hello, internet. I am a 23yr old gyal, logging my fitness life for accountability purposes, and also for some internet friendship/support. I am a dance instructor, cheerleading coach, and lead kids activities at a gym - all of these things keep me moving but also don’t keep me as active as most people think. I keep these kids more fit than I personally am and it ain’t cool. I used to teach fitness classes, which was awesome because it kept me lean(ish) with all the crazy cardio it forced me to do, but I have not taught fitness classes in about a year and a half. I felt good and fit during my fitness instructor days, but that feeling has been melting away since I stopped (due to school+work getting busy, as well as many months of bronchitis). I’ve been desperately trying to hold onto a decent level of fitness over the past year via sporadic workouts. I finally finished my undergrad 3 months ago, so since then I’ve just been working and trying to get a good workout flow going. Now that I’m finding a better rhythm, I want to push myself and see some solid progress. I want to look tighter and feel strong. Based heavily on my previous dance training, my workouts usually consist of lighter (if any) weights, many reps, and lots of isometric holds. It’s all good stuff, but I did a bunch of powerlifting type workouts last week with some guy that was dressed in the same set of rags each day and it felt real good. It was different and challenging, as I am normally really afraid of heavy things, but now… I just want to get super strong and lift ALL the heavy things! I’m gonna start throwing in a bunch of the big boy weightlifting exercises that rag-boy showed me into my workouts to see how strong I can get. This be me Summer 2011 @ 137lbs:  This be me now, March 2013 @ 145lbs:    Some goals: - 1 solid, unassisted pull-up - 8 solid push-ups on my toes - squat 185 - get weight down to 135/shed an inch or two (I guess the weight loss thing depends on how much muscle I gain. I basically just want to lose some unwanted body fat.) So in order to do all of these things, I will: - … do negatives  - LIFT SOME HEAVY THINGS - look at pictures of Beyonce’s legs everyday - eat less candy, do more sweaty HIIT stuff TOXX: 1 SOLID PULL-UP by June 16th, 2013. As a birthday gift. To myself. In summary…. I am going to thin out my shape, feel real strong, and only have jelly in places Beyonce would have jelly. LET’S DO THIS. http://www.youtube.com/watch?v=IyYnnUcgeMc DIS BITCH fucked around with this message at Mar 18, 2013 around 20:15 |
| # ? Mar 18, 2013 08:28 |
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| # ? May 24, 2013 20:05 |
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I think this will be really easy for you. 2-3 months and you should look better than 2011 pic
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| # ? Mar 18, 2013 11:40 |
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DO NEGATIVES
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| # ? Mar 18, 2013 14:24 |
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also that guy in the rags sounds handsome, and cool.
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| # ? Mar 18, 2013 14:26 |
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If you want to do a pullup, start bouldering regularly and it will come really easily and really quickly. A couple months of bouldering 2 or 3 times a week and you'll easily be able to do at least one. Also you'll have a lot of fun.
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| # ? Mar 18, 2013 17:52 |
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I think that if you want to do a pull up you should do exercises that will help you do a pull up, like negatives, lat pulldowns, or assisted pullups. Climbing isn't going to be the most efficient way to do that.
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| # ? Mar 18, 2013 18:03 |
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Papercut posted:If you want to do a pullup, start bouldering regularly and it will come really easily and really quickly. A couple months of bouldering 2 or 3 times a week and you'll easily be able to do at least one. Also you'll have a lot of fun. but a couple of months of doing exercise that isn't bouldering and you'll be able to do a pull up, and also other things. and you also won't have to do any bouldering.
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| # ? Mar 18, 2013 18:13 |
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david carmichael posted:but a couple of months of doing exercise that isn't bouldering and you'll be able to do a pull up, and also other things. and you also won't have to do any bouldering. i dunno my friend who climbs 3x a week can't do a single pistol squat or weighted squat whatsoever but can rep 6 clean pullups so i think they're onto something
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| # ? Mar 18, 2013 18:29 |
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crazycello posted:I think that if you want to do a pull up you should do exercises that will help you do a pull up, like negatives, lat pulldowns, or assisted pullups. This! My toxx is also pullup-related, and I finally got my first unassisted one after I started doing negatives at home and band-assisted pullups at the gym. Also, you're going to do great! Welcome to the zoo. 
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| # ? Mar 18, 2013 18:29 |
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crazycello posted:I think that if you want to do a pull up you should do exercises that will help you do a pull up, like negatives, lat pulldowns, or assisted pullups. Climbing isn't going to be the most efficient way to do that. Maybe (maybe) but it's more fun.
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| # ? Mar 18, 2013 18:32 |
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I am very down with bouldering. I did it once about a year and a half ago and loved it. I was so extremely sore in all the places I didn't realize could be sore, so I know that it would help with strengthening a bunch of neglected muscle groups. My forearms were shot for a few days after bouldering so it would probably help me with my grip for deadlifts (which seems to be the most difficult part of deadlifts for me) and other things as well. My friend that started bouldering a while back has found that it's helped her at the gym for sure. BUT, I cannot seem to squeeze a bouldering membership into my budget at the moment, nor do I have the time to commit to having one, especially since the closest bouldering place really isn't that close to me at all. The gym I work at, however, does have a climbing wall so I may start taking advantage of that. I'm gonna focus on working out my entire bod in the weight room for now, though, because as much as I want to be able to do a pull-up (and boulder like a boss), I also want to be able to squat through the roof (and other things), so I can't neglect all those other workouts. sounko posted:I think this will be really easy for you. 2-3 months and you should look better than 2011 pic Voodoo Doll posted:This! My toxx is also pullup-related, and I finally got my first unassisted one after I started doing negatives at home and band-assisted pullups at the gym. Thanks for the encouragement, Voodoo! I've seen you around these logs a lot. You've got so much positive energy, and I dig it. david carmichael posted:also that guy in the rags sounds handsome, and cool. DIS BITCH fucked around with this message at Mar 18, 2013 around 19:27 |
| # ? Mar 18, 2013 19:18 |
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I did not work out today. It was my first day back to work after March Break (which I spent in the North Pole) so it was a busy day catching up with things. I also did not get enough sleep last night. So i start back up at at the gym tomorrow. BUT the guy dressed in rags at the gym wrote down a couple of my workouts from last week for me so I am going to post them here. Tuesday, March 12 HIIT day! 10 death exercises (jump squats, step ups, pushups/mountain climbers/jump up combo, step ups, ball jumps, step ups, reptile planks, step ups, right ab crunch, left ab crunch) each 45s work, 15s rest. 3 sets, trying to push number of reps each set. Took me at least 45-50mins to complete because of all the crying I did between each set. Wednesday, March 13 squats 45x5 45x5 95x4 115x2 135x2 145x2 155x1 155x1 155x1 165x1 this surprised me. i had never pushed past 135 because im a scaredy cat. and also i normally tire myself out with a billion reps. 95x20 ghr this was where the crying started. and never stopped. 6 4 5 leg press 180x8 180x10 180x10 1-legged hamstring curls 20x12 25x10 30x10 1-legged leg extension 20x20 30x20 hypers 20 20 20 incline curls 7.5x10 7.5x10 7.5x10 reverse curls 20x20 20x20 abs side planks, leg lifts on bench, and leg lifts on yoga ball Thursday, March 14 bench 20x10 45x5 55x5 65x2 65x3 65x2 60x3 60x3 incline bench 20x8 45x6 45x6 45x6 20x20 cable crossovers 10x16 10x16 10x16 assisted dips these were all death. -110x3 -120x7 -120x8 -130x11 incline tates 10x15 10x15 10x15 DIS BITCH fucked around with this message at Mar 19, 2013 around 03:46 |
| # ? Mar 19, 2013 03:44 |
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SISTER.DIS BITCH posted:BUT the guy dressed in rags at the gym wrote down a couple of my workouts from last week for me so I am going to post them here. If you need help reading that, hit me up. I copied his homework for 5 years.
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| # ? Mar 19, 2013 17:27 |
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This log looks like it's gonna be rad as hell.
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| # ? Mar 19, 2013 18:21 |
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knitta please posted:SISTER. sup girl  HOW did you manage that.. i feel like that would be way harder than just doing your own homework. slinkimalinki posted:This log looks like it's gonna be rad as hell.  i hope to deliver. on the way to the gym now!
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| # ? Mar 19, 2013 19:25 |
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also. get back on your log, knitta.
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| # ? Mar 19, 2013 19:27 |
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THE RAG GUY SOUNDS LIKE HE HAS REALLY NICE HAND WRITING, AND ALSO THAT YOU GUYS ARE JERKS
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| # ? Mar 19, 2013 19:32 |
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I'm kind of impressed that rag people have developed their own written language.
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| # ? Mar 19, 2013 19:39 |
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The only thing impressive about rag people culture is that their underwear is always completely ripped and falling apart in at least 7 different areas, yet manages to stay on during a full workout. I broke a nail during my workout today. (Actually.) It was a little distracting, but I pushed through it. I had exactly an hour to workout before my work shift started. Because I'm relatively new at this gym, I'm running into a whole bunch of people I haven't seen in a while for the first time there and having to go through "it's great to see you! what's new?!" formalities. That kind of took away from the hour. So I did as much as I could pre-shift, and went back to the weight room post-shift for an extra half hour of stuff. Including more running into peeps. I'm thinking within a month, I'll have seen mostly everyone I know there and can downgrade to the friendly "wuddup" nod between sets. deadlifts i was a little awkward at these last week, but they're starting to feel right. 45x10 45x10 95x6 115x5 125x4.. 125x5 130x1.. apparently i dont believe hard enough the first time i try a new weight. 130x2 115x5 chest supported row 45x10 55x10 60x10 assisted pull ups 3x-90x6 Then I worked 3 hours. In the infant room. Got covered in spit, tears, and snot. But also some cute baby love. When I went back to the weight room, I did: seated cable row 30x10 40x10 55x10 lat pulldowns 30x10 40x10 50x10 superset: reverse curls 3x20x12 flat bench leg lifts 3x15 All the conversing with people took away from my stretching time. Doubley long stretches tomorrow. DIS BITCH fucked around with this message at Mar 20, 2013 around 13:41 |
| # ? Mar 20, 2013 03:02 |
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Today is mom's 50th birthday so I surprised her at work with a delicious-looking cake. I'd like to give myself gangster props for not eating ANY OF IT. Tonight we are going out to dinner but I swear to not go ham and feel gross after. Today was also HIIT day. I did a little less crying because I had no partner to yell/whine at about how miserable I was. Did the same set of exercises as last week (3 sets of 10 exercises; 45secs work, 15 secs rest) and I killed a bunch of my numbers from last week in my first and third rounds. Did it in 45 mins, plus 10mins of stairmaster interval training. Also, planks 3x45s. I said I was gonna do doubley stretches today, but I didn't. I just sat in my splits for a few seconds on my favourite side and also some downward dog and frog. Then I peaced out. I will maybe physically do stretches with my cheerleaders tonight instead of watching and yelling at them. And then leg day I will be sure to also stretch extra. Promise. DIS BITCH fucked around with this message at Mar 20, 2013 around 20:43 |
| # ? Mar 20, 2013 20:31 |
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legz. LEGZ. good mornings (warm up) 45x10 65x10 75x10 squatz 45x6 95x5 115x5 135x4 155x2 155x2 155x2 155x2 (tried for 3 and failed) 145x3 115x6 I just wanted to squat forever. bulgarian split lunge bwx10 45x10 55x10 (a little shaky but only wanted to topple over, like, 2-3 times!) ghr 5 5 6 started to run out of time, so.. superset #1 oh plie squat with side leg lift 3x20x10 (each side) seated hip adduction 100x15 130x15 145x15 (did this set super slow because apparently i like torture.) superset #2 one-legged hamstring curls 20x12 30x10 one-legged leg extension 30x12 40x8 hypers 10x12 25x8 (also done super slow with an extra hold at the top. a little bit of crying.) i kept my promise to myself and did some decent stretching. i really don't want to lose flexibility as i lift. 1min sitting in splits (right leg, left leg, then centre) with shoes on! (which is usually harder for me - default dorsiflexion adds calf stretch) 30sec frog 1min straight legged toe touch with back pressed against pillar
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| # ? Mar 21, 2013 20:41 |
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Nice! Strong workout! ... Reminds me that I need to get back to stretching more, too.
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| # ? Mar 21, 2013 22:46 |
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I always have a lot of words. I've been sleeping poorly this week and drinking coffee. I never drink coffee. Things must change. Today's workout: 30mins core class. High reps, low weights/resistance. Felt it mostly in my abs, glutes, and hip abductors today. 60mins ZUMBA  Zumba can be super fun and a great sweat storm, but it's risky taking classes when you don't know the instructor. Straight up, anyone can become a Zumba instructor after taking a one day course, even if you can't dance for poo poo or have never done cardio in your life, so there's always a chance of walking into a class where you're instructed to aimlessly flail your limbs without your heart rate actually getting up. ..Today was one of those days. So halfway through the class I just decided to flail extra hard to at least get my heart rate going. calves I decided to work my calves while in the stand up tanning bed. I did these things called "eleves" in ballet first position http://www.youtube.com/watch?v=loMEwDox0Vs 20 while holding onto the bar above my head 20 slow rises with a 10 second hold at the top with arms in ballet first en bas (http://25.media.tumblr.com/tumblr_m...x4xalo1_500.jpg) I don't ever do ballet anymore other than when I teach 3 year olds, but I try to do some ballet-type things once in a while 'cause a lot of it's good for balance. And CALVES.
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| # ? Mar 23, 2013 02:15 |
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i suspect you mean elfs and calfs
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| # ? Mar 23, 2013 02:32 |
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dumped.
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| # ? Mar 23, 2013 05:01 |
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Busy day up ahead of me but I managed to roll out of bed and squeeze in some fasted cardio. This was my workout: http://www.dailyhiit.com/videos/hot...ut-hiittabata-2 except I did 7 rounds instead of 6. 7th round was killer. Did it in 28 mins, resting 2 mins between rounds. An overall sweaty Saturday morning. Next time I do it, I will try to only rest 90seconds (and maybe even squeeze in an 8th round if I'm feelin' crazy.)
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| # ? Mar 23, 2013 15:32 |
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FYI I wouldn't dump you.
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| # ? Mar 24, 2013 23:13 |
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Norse Code posted:FYI I wouldn't dump you. Me or david carmichael? He's pretty fun to dump, you should try it sometime. Things were shaky this weekend with Mom's big surprise party. I spent all day yesterday teaching then rushing home to do all crazy party prep, all while not eating until night time. Today, I woke up at 11am, rolled out of bed at 12:30pm to have ice cream cake, and rolled back into bed, thinking I was going to skip the gym. I'll be good tomorrow, I swear. Decided an hour before work that I would squeeze in a 30 min workout: superset #1 bench 45x8 55x8 65x4 close grip bench 45x8 55x4 55x4 superset #2 db incline bench 15x10 15x10 15x10 incline tate press 12.5x10 12.5x10 12.5x10 superset #3 assisted dips -100x10 -85x10 -70x10 cable external rotations i suck at these, but will be good at them soon. 5x8 5x8 then my chatty PT friend kept yelling at me for the space between my elbow and ribs so he made me move to the baby machine where i did: 2.5x12 and still died. quick but sweaty workout.
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| # ? Mar 25, 2013 01:52 |
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non-comprehensive list of valid reasons to dump your girlfriend
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| # ? Mar 25, 2013 02:16 |
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david carmichael posted:
this should thoroughly explain why i relate to it so much. http://www.youtube.com/watch?v=_1-PWsJKmoc
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| # ? Mar 25, 2013 02:39 |
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david carmichael posted:non-comprehensive list of valid reasons to dump your girlfriend
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| # ? Mar 25, 2013 02:58 |
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slinkimalinki posted:Is there somewhere else you're supposed to put them? the garbage? it says right on the box not to put them in your ears. q-tips just compact the wax in your ears, and what ends up happening is your ears produce more wax and its gross and awful. under no circumstances should anybody be putting anything in their ears
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| # ? Mar 25, 2013 03:14 |
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DIS BITCH posted:I did these things called "eleves" in ballet first position http://www.youtube.com/watch?v=loMEwDox0Vs This makes me so happy! I have ballerina calves to this very day, even though I haven't done any ballet at all in ... um ... three or four eternities, at least. I used to do weighted plies at the gym, but Pooter teased me about it mercilessly, so now I do sumo deadlifts, which ultimately are just plies with your butt sticking out. 
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| # ? Mar 25, 2013 03:35 |
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Voodoo Doll posted:This makes me so happy! I have ballerina calves to this very day, even though I haven't done any ballet at all in ... um ... three or four eternities, at least. I used to do weighted plies at the gym, but Pooter teased me about it mercilessly, so now I do sumo deadlifts, which ultimately are just plies with your butt sticking out. oh dem ballet calves! mine are there... hiding a little, but they're there. I was planning on trying some sumo deadlifts this week, actually! i do weighted plie squats sometimes for an inner leg/butt burner, but they do look silly. so im gonna hop on the sumo deadlift train and see how it goes!! also... Voodoo Doll posted:Reminds me that I need to get back to stretching more, too.
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| # ? Mar 25, 2013 04:02 |
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david carmichael posted:the garbage? it says right on the box not to put them in your ears. q-tips just compact the wax in your ears, and what ends up happening is your ears produce more wax and its gross and awful. under no circumstances should anybody be putting anything in their ears actually you should put olive oil in your ears if you have problems with wax buildup to help it come loose on its own in the shower
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| # ? Mar 25, 2013 05:42 |
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Took a day off from working out yesterday with the intention of catching up on stuff I was behind on. I ended up watching a bunch of Full House instead. (To be fair, though, I WAS behind on my Full House watching schedule.) Tonight I did a midnight workout with a powerlifting friend of mine. I normally would avoid such situations, as I would much rather be in bed at that time, but I really wanted a deadlift coach to help me make sure my form was progressing properly. And since my normal deadlift coach lives in the North Pole, this was the best option. He had me work on rack pulls and just lowered the rack when he saw that my form wasn't complete poo poo. Things were kind of all over the place today because he had me play around and experiment to get a good feel for different variations of things, like grips, trying his belt, trying sumo deadlifts in between, etc. Overall, I felt real good because I feel like the deadlift motion is starting to program itself properly into my body! rack pulls 45x10 95x6 115x6 then i tried some off the ground 95x7 these felt WAY better than they have in the last couple weeks. 95x7 sumo then he put me back on the rack (but much closer to the ground than before) to see how heavy i could pull 115x5 115x5 sumo 135x5 135x5 sumo 145x5 145x5 sumo 145x5 145x5 sumo 155x2 these felt good and cool. 165x2 135x8 tbar row 10x15 25x10 35x8 45x5 assisted pull-up -85x8 -70x4 -70x5 superset: concentration curls 7.5x10 7.5x10 10x10 isometric glute bridge+hip adduction bwx60sec 25x60sec single leg 30sec each side Next deadlift day, I pull from the ground. Hoping to pull 155. Be excited for me. DIS BITCH fucked around with this message at Mar 27, 2013 around 06:58 |
| # ? Mar 27, 2013 06:52 |
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you'll get it easy. how were your hands?
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| # ? Mar 27, 2013 14:16 |
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My precious hands were falling apart. I'm going to need to start stealing chalk from work so I can become a deadlifting queen. Im giving into your ways.
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| # ? Mar 27, 2013 15:12 |
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50 mins of cardio kickboxing and 20 mins of abs and stretching. The good news is I'm starting to love cardio more and dread it a little less, but the bad news is my flat feet can't handle high intensity cardio in shoes with little support. Absolutely could've kicked my workout up a notch today had my feet not started whining. Time for some new runners. The other bad news is my cheerleaders gave me a giant brownie today and i didn't know how to say no to that. BUT, the good news is that i only ate half of it and shared the rest. I think I still get points for that.
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| # ? Mar 28, 2013 03:25 |
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| # ? May 24, 2013 20:05 |
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DIS BITCH posted:The other bad news is my cheerleaders gave me a giant brownie today and i didn't know how to say no to that. BUT, the good news is that i only ate half of it and shared the rest. Not eating the entire brownie is definitely a win in my book.
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| # ? Mar 29, 2013 23:17 |
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