Sambalina

You're gonna do ALL the squats!

Awesome strong start, Mitch! Got some good momentum going there.

Hey guys, I'm really frustrated with my squats. I've been stuck in the 40-50kg range for a good couple of months now, and I just can't get my squat low enough. I get the strong feeling as I go down that my muscles are reaching their limit (power-wise) and I won't be able to get back out of the squat if I go lower. I tried to call my own bluff once and went all the way down anyway - and got stuck, had to dump the bar. I've de-loaded and worked back up, but the same problem occurs. Bodyweight squats are fine, but the minute I add weight things get a little messy, and then just get worse as the weight goes on. I seem to have this front wobble thing going on as I come up out of the squat, and I'm sure guys can spot myriad other issues (please do). Before filming this I warmed up with Steve's dynamic warm-up, and each of these sets is the second set at the weight. So here I am at empty bar: http://youtu.be/yruVaxl_8rc 30kg: http://youtu.be/zCU-27lTq3E 40kg: http://youtu.be/h65oXyBb030 Any and all help is appreciated.

All good suggestions - thanks Vix! I'm going to play around with it over the next few weeks and see how it goes. Thanks, Kim I'd love to skype him, but what with the time difference, his work hours, and his intermittent access to internets because he's travelling around so much... it doesn't seem to be a happening thing. I'm going with my gut and trusting him that these issues are real and not just some BS excuses. He's been extremely consistent and honest thus far, so definitely deserves the benefit of the doubt. Ohh, nice links, PA - thank you. Haha, sure, Panczo! Ok, so I went to they gym this morning and filmed my squats at empty bar, 30kg, and 40kg, and there're definitely some problems. I'll post the vids in the form check board later today. I also did the dynamic warm-up Dom suggested and it felt really good. I'm not sure if it helped my workout any, but it definitely warmed me up. Whew... jump rope is a killer! All other things are going well as I enter day 3. Carbs were a bit high yesterday (up at 180g for the day) because I went out for dinner and didn't realise the devastating effects of glass noodles. They are 100% carbs, so just 50g of them in the delicious stew I ate put me over my limit. Lesson learned. Edited to say: Squat form check is posted. Check out my NF shoes from the last challenge - seen best in the second video

I'd love to get mine browns done professionally, but I'm WAY too afraid. If I lived in and English speaking country and could really talk to the beautician, then yeah, but Asian eye-brows are very different from suits my face. So, long story short, I'm a DIY girl. I did just (a few months ago) start trimming my brows using a brown bush and little scissors. That's made a big difference to how 'neat' my brows look and feel.

Great first day, Vix. Sorry to hear about your flu, though

Holy wow, Dom - that's a lot of weight to squat! Dom's got DOMS? Awesome work!

How's it going MD?

I think people should have the choice. Not everyone has the time or skills to make something they'd be happy to send to someone for Christmas. I think that no one HAS to spend money, and obviously, if you're totally broke and can't even afford postage, maybe re-think participating

Dom - how have I not seen that article before? Thank you, I will definitely be adding in that dynamic warm up tomorrow and see how it feels. As for the game - it'll be a point-and-click adventure game made with Adventure Game Studio. Yeah, you do code it yourself, as well as do all the art, animations, etc. Kim - excellent idea about the form check vid - I'll try to get one tomorrow morning and put it up. And of course you can beta test! So, I'm feeling good about my diet, weight, and exercise this morning, but bad about KJ being away. I have too much time to think about him and he has not enough time to think about me. Hope he can call me today - I've been surviving on scant text messages for about 4-5 days now and it's not cool.

Awwww... sucks about Wipeout. But, maybe there's an outdoor confidence-course or something you could find? I know we have them in NZ - you must have them in Canada with all that wilderness!

Just one million hugs for you. And did you find a bikini?

I love your motivation, PA. That's beautiful. Excellent goals, and a great challenge.

Thanks for the suggestions, Dom. My gym doesn't have any boxes, so I think the box jumps are out. But, I can definitely try the jumping squat you mentioned. I've also found a couple of stretches to add into my warm-up to specifically target some areas I think are holding me back. I'll report back after a couple of sessions and see if it's helping at all. Thanks, PA! I know, right? The human brain is a weird thing, for sure. And speaking of fun things... I've got a looong vacation coming up in a month's time and I was thinking of looking for some extra work (though that's kind of not quite legal-ish per my current work contract). So, because I am an upstanding citizen... and because the only work that I could get over that time is teaching children's camps from hell (not because of the kids, but the horror stories you hear about how things are badly organised, working conditions are bad, hours are long), I don't think I am. My vacation is paid, and I'm doing all right with my savings, and I didn't get any vacation over summer because I worked so much. So, long story short, I think I've decided to take the two months off and use the time to make the computer game I've been half dreaming of making for so long. I got part way through it years ago, then lost it all, and never went back to it. So, I'm thinking not only will that be a long term dream come true, but it'll keep me entertained, focussed, and warm over the holidays Plus, it's fittingly nerdy. TL:DR - I have a choice between earning extra money or doing something I've always wanted to. I reckon the extra money will be quickly forgotten, but completing my very own computer game? Something I can always be proud of.

Hey Panczo! Awesome challenge - I really like your goal about positive thinking. Changing how we think can have such a big impact on our lives. I hope your elbow heals well and fast! Totally subbing! I'm here for you once again, P!

Hey Kimmy! Bugger your knee is still bothering you But awesome you're back into karate - very cool that you're back at lessons and have goals for it. I remember when you first joined NF, and you basically struggled to go for a daily walk, and now look at you! Katas and brown belts! I'm so happy you're back!! Great challenge plan, I'll definitely be here for cheering purposes

Kim!! I missed you... I thought the real world had abducted you and taken you away from NF - but you're back! Woot!! OMG... NO! Just... no! Hahahaha, you cracked me up with that, Panczo Ok, Day 1! I went to the gym this morning, full of anticipation to see the week's worth of remodelling. Hoping they'd maybe added a squat rack, or at least updates some of the weight equipment so the grips weren't falling off and what not. And what do I find? They spent a week putting in a new interior ceiling and painting the whole gym a cheap and ugly shade of light green. Not an actual improvement in sight. So, kind of a let down. But, I did get a good workout in. I was hoping to get some solid 45kg squat work done, but when I was warming up, I hit 40kg and thought "uhf, that's so heavy! That's enough for today", so I did my 5x5 at 40kg. I also wanted to up my deadlifts, but my left hand grip is really failing me - I've added in dumbbell lunges to help this. I figure they'll not only help strengthen some weaker areas in my legs, such as my knees which keep caving, but holding an 11+ kg dumbbell in each hand will improve my grip. Like a farmer's walk, only lunges instead. I did it with 11kg today, and yeah, I can lunge a lot more using the bar, but by the time I'd finished my left hand was so worn out it couldn't even press the power button on my phone. I am really frustrated with my lifting performance. I feel like I haven't made any real gains for a while, what with last challenge being interrupted by illnesses and gym closures. I feel like I've been loading and de-loading at the same weights for so long. So, I really want to push through and get some new PRs this challenge! Like, I REALLY want to! I'm also not at all happy with my squat form. I am just not getting low enough. The squat example vid for women on Fitocracy is beautiful - I want to squat like that. But, I'm not sure how to get there. De-load and start again? Thing is, I keep de-loading to get my squat lower, working back up, not getting it much lower at the 40-45kg mark, and then feeling stink about it and wanting to de-load and start all over again. I've been stuck hovering around a partial 40kgs for over two months. I need a new strategy, clearly. So, off to research that in a moment. All suggestions are welcome. I realise I haven't posted my numbers for a while, so here they are. They are a little lower than what I've achieved in the past because of some weaknesses that are really starting to make themselves known in smaller areas, like my grip and caving knees. Bodyweight: 60.5kg (yes! Lost 1.5kg of that 2kg I put on - low carb FTW). BB Squat: 1x5@20kg; 1x5@30kg; 5x5@40kg BB OHP:5x5@20kg BB Deadlift: 2x5@50kg DB Lunges: 3x8@11kg (each hand) Facepull: 3x8@22kg Ok, so that's workout stuff. Now, diet stuff. I've been practising my idea of staying under or around 150g of carbohydrates a day, and I faithfully tracked all my food last week. It went really well, and I am already seeing positive changes. I don't really control my calories in any way, this is just how they turn out at the end of the day. Cal Carbs(g) Mon 1,800 160 Tue 1,608 115 Wed 1,600 137 Thu 1,700 123 Fri 1,400 119 Sat 1,400 144 Sun 1,600 164 And now, FUN: - I've started knitting a scarf for KJ for Christmas. It's looking good so far. - I'm going on a couple of meetups this month - a walking tour of Seoul in two weeks, and to a Christmas market the week after that. - My friend Amy and I are going to try a new restaurant by my house tomorrow evening. So, all systems are go Despite the lifting frustrations, I'm glad to be back at the gym. I know I can be strong and get stronger than I am now, and I've already changed so much... so I just need to research and keep on trucking.

Oh, AB - nasty low-sodium times Hope you're feeling all better now. Everyone is so worried about having high blood pressure possibly caused by high sodium, and here you are having quite the opposite problem! Mmmmmm.... salty home made biltong - YUM

Oh Vix, that's awful! Debt you didn't even have the pleasure of creating Well, huge props for you for being ready to deal with it now - just imagine how great it'll feel to have that gone for good!

I really like your goals, Mitch. They're totally focussed and attainable, and I reckon you'll feel so much better for doing them and eating better. Speaking of giving up bread - I live in Korean and the break here is horrible! It's all sweet and gross. Even the butter is often sweet. If I were back in NZ it'd be so hard to give up real bread, but here? I'd rather NOT eat it! Even if I see 'foreign' bread that might be good, I just tell myself its gross Korean bread and don't eat it

Yeah, Mitch, I'm excited to get going! In a bit of an over-achiever move, I started knitting my scarf yesterday Since I posted my goals on Tuesday, three days ago, I've managed to stay under my target carb goal of 150g. It's making me plan my meals a bit better - like if I know I'm going out for something specific at dinner, I budget that in before I plan my other meals and so far, so good. I want to loose the 2kg I put on over the past month, and I can already see the scales moving the the right direction. If it were 2kg of muscle mass I wouldn't be worried, but judging from my tape measure and slight loss of definition, it was either water weight or sneaky fat! But lower carbs and calories counting (plus an 85%+ paleo diet anyway), seems to be doing the trick. I did eat some chocolate yesterday, but I just budgeted for it and fit it in rather than eating it on top of my regular food. So, feeling good! I can't wait for the gym to re-open on Monday! I'll miss my sleep in's (till 7.30-8am!!), but I wanna work on my squat! Speaking of squatting - when comparing my progress pics to before I started lifting, I can see big improvements to my butt shape. It was fine before, but it's even better now KJ (my boyfriend) left yesterday afternoon for the states. He just texted to say he arrived safely. He's away for three weeks, and that is totally enough time to get my butt into even better shape for his return He also gets back right around the time of our 6 month anniversary - which I have no idea what to do about! Maybe I'll make him some home made candy or something. Right, that's me. Week 0 is a good practice week Oooh, and if you haven't done so already, mosey over to the 'NF off topic board' (might be called the Pub?) - we're having a NF secret Santa! - and sign up for it. I loooove secret santa

All around awesome, Vix! Your lifting numbers are so impressive. I want to be as strong as you

Thanks - I totally didn't see the link in the previous page - D'oh! Ok, I'm all signed up! Yay!

Hawaii count is ON! You're quite right about life being good and I love you plan to shift some focus into feeling and enjoying that. Your last challenge was a toughie, I'm not surprised if you've been feeling stressed and worried. Do you have any relaxing activities in mind? Mostly because if they're good, I'll copy you