Jump to content

Recommended Posts

I have 3 things I want to track.  Weights, calories and Body Fat %.  The point of all of this is to get stronger.  I think I need to eat more to do that.  But I don't want my body fat to increase while I'm doing that - all of my challenges and effort to this point have been getting that down.  I'd like it to go down a little further, not back up!

 

Ok, now for some starting stats: current (start last challenge/last measurement)

 

Height: 5' 8.5" Weight: 126lbs

 

BF% 18.3 (20.1). I get this using an Omron monitor. I record it every morning and average it across the week. That # is the average of last Monday to yesterday.

 

Measurements(in). The last time I recorded these was May 27th.

 

Chest: 35(32.25)

Waist: 27.5(27.5)

Hip: 37.125(37.5)

Neck: 12.125(12.5)

R.Bicep: 10(10)

R.Thigh: 20.5(19.375)

 

Current weight routine: 2 Day Dumbbell Push/Pull.  I modified it - I wanted to lift heavier weight for 8 reps, not 12 reps like in the program.

Current #'s: deadlift 40lb db x6; squats 35lb db x 6; benchpress 22.5lb db x 6; one-arm row 30 lb db x 8. I also have been stuck on 8lbx8 for side lateral raises for months. I hate them.

Btw - when I record 40x6 for deadlift I mean a 40lb dumbbell in each hand. so total 80lbs.  And stepups are reps on each leg (x8 each leg).

 

I am going to be eating 2000 cal/day at least 5 days per week.  Goal is 125g protein.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Monday's workout: Dumbbell push routine A

 

Bench press: 17.5x12, 20x10, 22.5x8, 25x6 PR!

Chest Flies: 12.5x8, 15x8, 17.5x8

Dips(to failure): 18, 11

Pushups(to failure): 2P,11K; 1P,6K (P=plank, K=knee)

Seated overhead press: 12.5x12, 15x8, 15x9, 17.5x6

Side lateral raise: 5x8, 8x8, 8x8

Skullcrushers: 12.5x8, 12.5x8, 15x8 PR!, 15x4

Tricep Kickback: 12.5x8, 15x8, 17.5x8

 

So, I got a couple PR's (the benchpress one made me especially happy).  I pushed harder, I think because of my challenge goal.  My chest is a little sore today.

I was short on my calories yesterday, total 1767.  BF% this morning was 20.2%! Ouch.  Yesterday was around 19, the day before 18.  Not liking this trend, but we'll see how the week goes.

Also unhappy that I'm regressing on full pushups.  I was up to 10 really good form 8 weeks ago, but I haven't been working on them at all since then.  Guess that will have to change.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

You should be really happy about those PR's, girl!!  And the BF% should really be an average, I would do monthly. But I think you are doing great!

 

Keep up the great work!!

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

Dumbell Pull Routine B

 

Squats: 22.5x12, 25x10, 35x8, 40x6 PR! This felt really good - I've been stuck at 30-35lbs for a while.

Stepups: skipped

Deadlift: 25x12, 30x10, 40x8, 45x6 PR! This felt great!

One-arm Row: 25x8, 25x8, 25x8 Dropped weight down and worked on form - keeping back neutral.

Shrugs: 25x8, 25x8, 30x8 PR! Have only been doing these for a couple weeks, gradually incr. weight - I think this is my limit for now.

Bicep curl:skipped

Concentration curl: skipped.

 

I skipped some because I was short on time - got up late because I went to bed late and wanted to get my 7 hours in for my goal.  And I hate stepups.  Which probably means I need to do them the most.

 

Back and hamstrings are slightly sore tonight.  I love it 'cause it means I tried hard and am improving!

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Whoot! Whoot!!  Look at you go girl with all them beautiful PR's!! Yay you!  

 I have to ask, is that weight a total weight or for each dumb bell? 

 

It's ok to skip a few once in a while; though you could do an extra day and just do the exercises you skipped (just a thought)

 

Don't you just love that after workout soreness....you know you did a great job!!  In your other thread I think I read that you were stretching too, right? What a way to level up!  

 

Keep it up !

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

Thanks!

Weight is per db. Hubby told me I was Doing It Wrong when I added them together or wrote 40x2x8rep. I don't guess if matters as long as I'm consistent.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Dumbell Push Routine A

 

Bench Press: 17.5x12, 20x10, 25x8, 25x6.  Could barely get the 8 reps, next weight up would be 30.  Barely got 6 on last set.

Chest Flies: 15x8, 17.5x8, 17.5x8.  Form was going to pot last 3 reps.

Dipsx14;Pushup-3Pl,12Kn;Dipsx14; Pushup-1Pl,9Kn (these are to failure).

Seated Overhead Press: 12.5x12, 12.5x10, 15x8, 17.5x3, 15x3.  I ran out of gas here - the last 2 are supposed to be 1 set of 6 rep. I had to drop weight to finish.

Side Lateral Raise: 5x8, 8x8, 10x8 PR. Got a little extra wind - I've been stuck at 8lbs for ages, was determined to go up. I got it, but the last 3 were ugly.

Skullcrushers: 10x8, 12.5x8, 15x4, 10x12.  Crashed hard on the 3rd set, so the 4th set I dropped back down and did until failure.

Tricep Kickbacks: skipped.

Core work: 10 reps roll-up, v-up combo, 15 reps side crunches each side, 30 mason twists. Meh, I should be able to do more, but I was wiped.

 

I didnt eat breakfast this morning. Got up at 8am, messed around for 3 hours then started my workout.  I think that's why I kept crashing.  I know a lot of people workout fasted and do just fine, but I'm not used to it.  I think if I'm going to do that, I need to do it soon after I get up, not 3 hours later.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Thanks! Weight is per db. Hubby told me I was Doing It Wrong when I added them together or wrote 40x2x8rep. I don't guess if matters as long as I'm consistent.

 

I don't think it matters how you write it, I always thought it was total weight, so if your using 10 lb weights in each hand for a squate, then you'd write 20x number of reps. 

 

It looks like you are doing great! Keep it up and if one weight seems heavy, like your last set of bench presses, then do those another week or two til it gets easier, especially since you do the routine 2x per week, you don't want to push too hard and end up hurting yourself. Just a thought.

 

Keep it up!  Your rock'n it!

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

Thanks, CB3.  Good advice.  I'm going to keep recording the way I have been, for consistency.

 

Results of yesterdays Pull routine:

 

Step-ups: 20x8, 20x8, 22.5x8, 22.5x8  I hate these so I did them first.  The hardest part is it's 8x each leg, so it's really 16 rep and my grip starts to give out.

 

Squats: 22.5x12, 25x10, 35x8, 40x6.  Had some trouble keeping form, bending forward too much. Will stay at this weight until ironed out.

 

Deadlifts: 25x12, 35x10, 40x8, 45x6.  Grip problems on last set.  Seems to be a theme.  Also, I used Romanian form this time - seems better with dbs.

 

One-Arm Row: 22.5x8, 30x8, 30x8.  These are getting better form-wise.

 

Bicep Curl: 17.5x8, ,17.5x8, 20x6  These are stuck at the 17.5-20lb range.

 

I obviously need to work on strengthening my grip.  It's becoming an impediment to lifting heavier weights.  I have a grip ball, I'd better start using it.

This morning I woke up with mild DOMS from the base of my skull all the way down to my ankles. At least I know I'm working the muscles even if I didn't PR anything this time.

 

When I finish this routine next month, I'll be looking for more exercises to strengthen my back (to help me get a pull-up).  Suggestions are welcome.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Routine A today: Push routine

 

Bench Press: 17.5x12, 20x10, 22.5x8, 25x6  Those last 6 were tough

 

Chest Flies: 12.5x8, 15x8, 17.5x8  Had trouble with form on the last weight

 

Dips:8, 15; Pushups(knee) 13, 8  went backwards, but I actually did these last when I was really fatigued

 

Standing Overhead Press: 10x12, 15x10, 15x8, 17.5x6  Standing because the weight bench was being used.  Not a PR, but got back to where I had been.

 

Side Lateral Raise: 8x8, 8x8, 10x8  Better form, not ready to move up yet.

 

Skullcrushers: 10x8, 10x8, 12.5x8, 12.5x8

 

Tricep Kickback: 12.5x8, 12.5x8, 15x8.  Good form throughout this time.

 

No PRs on anything, but my form was better on all of them.  Beginning to wonder if maybe I'm still not eating enough.  Bumps up after next week, we'll see how it goes.  I usually like at least 2 days in between weight sessions, but I'm leaving for my parents tomorrow and they don't have any weights, so I'll be doing bw workouts down there.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Well, fantastic job!! Look at you go!


 


The plateau you have hit with your bicep curls can be broken, try a different exercise like preacher curls or lower weights and more reps for a week or two!! You'll get there.


 


What is DOMS?


 


It does look like you are improving, even if its just form, all over the place.  You are getting stronger with the force, Eboncat! I am honored to be in your presence!! :peaceful:


CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

I got that from reading the posts on the strength training forum here.

Sent from my iPhone using Tapatalk 2, that's why the short posts.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

I should check out the strength training forums here. Never really did since I am struggling to find the time to post as it is....I'm such a busy bee!

 

No worries on the short posts.

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

Routine B - Pull

 

Step-ups: 17.5x8, 20x8, 22.5x8, 25x8.  Got back up to my prev. max with good form.  Makes me happy.

 

Squats: 22.5x12,  30x10, 35x8, 45x6 PR.  Form shaky, but not bowing back or collapsed legs, so count it!

 

Deadlift: 25x12, 35x10, 40x8, 50x6 PR. Woot! I got 100lbs total.  Really need to work on my grip and will need heavier dbs soon (I hope)

 

Shrugs: 22.5x8, 30x8, 35x8 PR.  On a roll, I guess.

 

One-Arm Row: 22.5x8, 30x8, 35x8.  Back up to prev. max on this too.  Form needs work - using "roll" to pull weight up.

 

Bicep Curl: 15x8, 17.5, 20x8, 22.5x4.  Couldn't quite get a full set (6-8 rep) on the last one, but that's the most I've ever done.  The 20x8 was back up to a prev max.

 

Really happy with myself today.  I had/have a mild headache (dehydrated, not drinking my usual amt of water the last 2 days).  I was excited to get back to the weights though, because my Mom and sister asked me about it after they saw how easily I was shoveling all the river rock and lifting heavy things at my parents this last week.  And I didn't have any stiffness or have to take ibuprofen like my sister and my niece did.  Once I got that 1st PR, I looked at the rest of my worksheet to see what else I could get.  My first thought was - no, everything else will be too hard 'cause I was having trouble with my form/grip last week.  But I decided to try anyway - do my last week max on the 2nd to last set and see how that felt.  And it worked!!!

 

Sorry I'm rambling - I'm just so excited. 

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Well, look at you annihilating those personal records!!  I am impressed and inspired! 

 

Isn't it amazing how you don't realize how lifting improves the things you do until someone points it out?!?!?! Then you feel all strong and stuff!?!?!  And then you want to do it more!!   

 

You are doing awesome!! I'm excited for you too! Do you take a notebook to the gym and then transfer it to a worksheet? I am looking for a better way to track things in the gym and would love any suggestions you have.

 

Nice job!

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

Routine A - Push (8/21)

 

Did the full workout - even though what I really wanted to do was take a nap.

 

Bench Press 17.5x12, 20x10, 25x8, 25x6.  Wanted to go up to 30lb, but arms were shaky at the end of the 3rd set and form bad, so stuck at 25.

 

Chest Flies: 15x8, 17.5x8, 20x8 PR!  Form was shaky last set, and I thought I'd only get 6, but managed all 8.

 

Dips/Pushups: 17/13, 10/12.  Its to failure.  I only managed 1 full pullup in each set, rest were knees.  My arms were tired.

 

S. Overhead Press: 10x12, 12.5x10, 15x8, 15x6.  Working on form on this, I think I had been keeping the dbs too far forward before. Now it's working more of my back too.

 

S. Lateral Raise: 8x8, 8x8, 10x7.  Form work too.  Shoulders were grinding/popping.  Had to take it easy, didn't want to aggravate my bursitis.

 

Skullcrushers: 10x8, 12.5x8, 15x6, 15x4.  These seem to be getting harder and I think it depends on which dumbbells I'm using. One set is smaller than the other and I can bend my arm more with it - which makes it harder to get back up.

 

Tricep Kickback: 10x8, 15x8, 17.5x10  Back up to heaviest done so far, form needs work.

 

I'm pretty happy with this overall.  I got 1 PR, just not the one I was hoping for.  I'll get you next week, Bench Press!

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Nice workout!  and Great job on the PR! Chest flies are not the easiest to level up on.  I totally understand about the nap, save energy rather then expend it. Though I have found the lack of motivation and absolute exhaustion are stemming from not eating enough.  I haven't checked your other thread yet but that could be a culprit.  Just a thought...

 

Otherwise, You are awesome and totally telling your workouts who's boss!!  Keep it up!

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

I think mine has been lack of sleep, at least this week.  I've been staying up too late.

 

Yesterday's workout (8/24) Pull routine

 

Step-ups: 17.5x8, 20x8, 25x8, 30x8 PR! I had been stuck on these at 25lb for a long time. This felt great.  Still need work on grip strength.

Squats:    22.5x12, 30x10, 40x8, 50x6 PR! Form broke down on last 3 reps, but yay! 

Deadlift:   35x12, 40x10, 45x8, 50x6.  Form on last rep was bad. Be patient.

One-arm Row: 25x8, 30x8, 35x8. Form on last set better than last week. 

Shrugs:    22.5x8, 30x8, 35x8.  Not sure these accomplish anything, since my hips are wide enough the weight is resting on them the whole time.

Bicep Curl: 15x8, 17.5x8, 20x8, 22.5x6 PR!  This week, got enough reps at the last weight to count it.  Woo hoo!

 

This took about 75min including stretching. It's a little longer than ususal - I was lifting with my friend, so we have to share the chair and bench.  Plus she has a habit of asking me a question in the middle of my heaviest set when I'm struggling.  And the kids interrupted us twice.  But you know what?  She motivates me and it's totally worth it.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Look at you go with all those PR's!!  Keep throwing that weight around!

 

It is nice to have a friend that motivates though you may wan to ask her to wait to ask you questions till you get done, it would stink to hurt yourself. just a thought. 

 

I understand the staying up too late as it is hard to get everything done during the evenings and then the stuff you need to do after everyone is in bed.

 

Great workouts!!

CB3 Warrior Status 

Battle Log

 "So do all who live to see such times, but that is not for them to decide.

All we have to decide is what to do with the time that is given to us." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

I forgot to log my weight workout for 8/28, so here it is:

 

Push routine

 

Bench Press: 15x12, 17.5x10, 25x8, 25x6.  Form is still rough.

Chest Flies:   15x8, 17.5x8, 20x8.  Form rough last set.

Dips/Pullups:  22/2P,11K/14/1P,7K.  These are to failure each set.  That 22 is the  most I've ever done in a row.

Seated Overhead Press: 10x12, 10x10, 12.5x8, 15x16.  Fixed form last week, still working on getting weight back up.

Side lateral Raise: 8x8, 8x8, 10x7.  Can't keep arms straight on last set.  Still needs work.

Skullcrushers: 10x8, 10x8, 12.5x8, 15x8.  Last set very hard.

 

 

I was supposed to lift yesterday, but I had lazy day all day.  Goofed around and napped.  So I'll do it tomorrow. (have to work today).

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

And... I skipped my weight workout last weekend.  Did some running trying to get ready for the race in a week and a half, also had a lazy do-nothing day.

 

Yesterday's workout (9/4)

 

Step-ups: 15x8, 17.5x8, 20x8, 30x8

Deadlift: 30x12, 35x10, 40x8, 50x6

Squats: 22.5x12, 25x10, 30x10, 40x10

One-Arm Row: 22.5x8, 25x8, 30x8

Shrugs: 20x8, 25x8, 17.5x8

Bicep Curl: 15x8, 15x8, 17.5x8, 17.5x8

 

Wasn't feeling this workout.  I think I would have done it anyway, but thanks to my workout buddy for making me do it with her.  Didn't push myself, just tried to make sure my form was perfect.

 

I've got 1 more week left on this workout, then it's time to mix it up and try something new.  I've been thinking BW stuff - would love to do a pull-up.  And work on some core strength.

TANSTAAFL - Heinlein

Current Challenge

Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5

Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6

Fitbit MyFitnessPal Battle Log

 

Link to post

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines