Emerald_Dragonfly Learns Some Stuff.

[Emerald_Dragonfly]

Hi!  Late 30s Female Nerd, here.  

I'm sneaking away from the Assassins for a while (one challenge?  forever?)  and sauntering nonchalantly into Warriors territory as I work on getting strong.  

 

My Story So Far:

I lost 80 pounds, gained back 40 (rinse, repeat), and this time around have lost 45 since February, making my grand total so far 85 pounds down.  I have 35 - 40 pounds of fat to go.  I had a body fat analysis done via Bod Pod, and am sitting at 39.8% body fat (ew, but W A Y better than what it must have been 85 pounds ago!).  130 pounds of lean muscle mass, though - which sounds good to me?  (Shh...I'm pretending that my actual weight is still a secret - don't do the math!)  I'm 5'8". 

 

I've been (mostly, except when I have a "moment") eating around 1450 - 1600 calories per day for the past 8 months.  I hate to track (that way there be monsters), but am sometimes/mostly good about eating the same thing every day and batch cooking, so it's fairly easy to figure out. 

 

I mostly go low carb - cuz it helps me not be hungry all.  the.  time.   

 

Why I'm infiltrating the Warriors:

Duh, to be able to say:

I had been doing the BBWW from NF, but found that the only part that I really enjoyed was the dumbbell row.  I had never considered free weights before, as I had back surgery 15 years ago, and, despite being cleared a decade ago for all activities didn't think that I could/should.  But, being the nerd that I am, I started reading...and reading...and reading.  I also started purchasing more and heavier dumbbells, and can now dumbbell row and goblet squat 40 pounds.  

 

Then some Awesome Lady Nerds (I'm looking at you, ElvenEngineer & KB Girl) were crazy helpful and supportive on my thread, encouraged me to post a form check here on NF, where I was offered some lovely critiques on my form, and, well, to make a long story tolerable, I have been saving my pennies and have joined a gym and hired a trainer to teach me to lift using barbells.  I have decided to go with StrongLifts 5 x 5, and will be starting to work on it THIS CHALLENGE.  I guess what I'm trying to say is:

 

 

The Bad News:  I'm in the middle of the most professionally intense period of my life, so CAN NOT BEGIN barbells until December 4.  

Full time teacher, interning to get my administration certificate so that I can be a principal.  This consists of evening classes PLUS 225 hours of admin work PLUS 38 (not a type-o) papers PLUS a large project PLUS I am Teacher-in-Charge of my building, which means that when the Principal is not there, I am in charge.  YIKES!  Plus I work in a Title I school - which means that most of my students are living in poverty and need 100% of my time and attention.

 

The Good News:

I.  Have.  A.  Plan.  

Continue my at-home workouts for all of November.  Begin lifting heavy things in December.  

 

My Goals:

• Goal 1:  Batch Cook on Sundays for the week.  Try not to say this:

• Goal 2:  Work out 3x per week (at home in November, at the gym with the trainer in December)  Transfer the specifics from my log to my thread here.  

• Goal 3:  Walk.  I failed miserably on this goal last time - but I need to make it happen.  It's good for my cardiovascular system, it's good for my fat loss, and - most importantly - it's good for my stress levels.  

• Life Goal:  Finish my Internship with an A+.  This means everything finished and submitted by Dec 3.  (38 papers, 1 project, 225 hours). 

 

So, thanks in advance for any support that you care to offer - I'm excited to be here!

[SpecialSundae]

 

YAY! 

 

Let's look at it this way, when you pass your administration in this school... you'll know you can cope with anything!

[Emerald_Dragonfly]

Thanks!  I'm fairly confident in my abilities with it; it's just a matter of time management.  I need to Get.  Stuff.  Done.  

 

Thanks for the welcome.  I *may* have gone a tad overboard with the spoiler tags and gifs.  Probably because I am need to get to working on my to-do list, but would rather work my google-fu. 

[SpecialSundae]

Thanks!  I'm fairly confident in my abilities with it; it's just a matter of time management.  I need to Get.  Stuff.  Done.  

 

Thanks for the welcome.  I *may* have gone a tad overboard with the spoiler tags and gifs.  Probably because I am need to get to working on my to-do list, but would rather work my google-fu. 

 

No such thing as overboard with spoiler tags and gifs! 

 

For the record, one of Scotland's top Masters powerlifters is also a headteacher. 

[wildross]

VEry cute intro!

[Emerald_Dragonfly]

No such thing as overboard with spoiler tags and gifs! 

 

For the record, one of Scotland's top Masters powerlifters is also a headteacher. 

:-)

 

Very cool.  I just kept listing all the reasons that I wasn't lifting, and the more I looked at that list, the more it looked like horse crap & excuses, so...well, I arranged it, and now it's just counting down the days. I actually would rather start now, but I cannot add another time commitment until this semester is over.  I am ready, though! I will continue with my dumbbells at home, fitting in the workouts around internship stuff until then. 

 

Didn't you start with StrongLifts?  You still recommend that for newbies?

 

Thanks, Wildross - I tend to let my dork flag fly - goofy jokes and all! :-)

[SpecialSundae]

I started with StrongLifts and (despite the fact that people are sometimes snooty about it) I still think that the blinding simplicity is good when you're starting out. 

 

I actually really enjoyed the balance of volume and intensity, but definitely ignore the rantings of Medhi and look to others for form advice. Don't stress about it too much and just drill in good form through repetition.

[KB Girl]

Soooo excited! Wish it was December already!  

Can you share some of that batch cooking mojo? I'd love some pics or a "this is what I did" 

[Emerald_Dragonfly]

I started with StrongLifts and (despite the fact that people are sometimes snooty about it) I still think that the blinding simplicity is good when you're starting out. 

 

I actually really enjoyed the balance of volume and intensity, but definitely ignore the rantings of Medhi and look to others for form advice. Don't stress about it too much and just drill in good form through repetition.

I need a little blinding simplicity right about now!

I get Medhi's daily emails, but don't visit the forums or anything.  Really just want the program, will probably get the app - maybe not.  Will see what the trainer thinks.  I'm a touch nervous about the trainer, but I live in the middle of nowhere, so options are limited.  The one my doctor recommended was WAY too expensive (like ~ $9k for the year) and required a year-long contract.  This guy is a friend of my in-laws and has been very cool via email, so we will see how it goes.  He works out of a local gym and has positive references.  I flat out told him that I was ONLY interested in free weights.  So...we'll see.  Fingers crossed!  I am not locked into a contract with him, so if we don't get on, it's no big deal.  The other trainer at that gym is a complete waste, though.  There is one other option locally if this guy doesn't work out, but I actually had a free session by her several years ago at the only other gym, and she had me doing machines, so...if none of these work, I will have to drive 75 minutes, which I am unlikely to sustain. 

 

Soooo excited! Wish it was December already!

Can you share some of that batch cooking mojo? I'd love some pics or a "this is what I did" 

Me, too!!!

 

Batch cooking mojo - really just an extension of my natural laziness.  Cook once and don't need to again for a week?  Ding - ding - ding!

 

Today:  Cook 6 servings of vegetable beef stew in the crockpot.  (tomato sauce, paste, 1 cauliflower, 2.5 lbs beef, celery, carrots, 1 onion, 2 lbs mushrooms, 6 cloves garlic, salt & pepper & splash vinegar).  Prep chicken stew (same recipe, but replace beef with 3 lbs chicken thigh meat) which will go in the crock pot tomorrow morning.  Hard boil 12 eggs for breakfasts.  Slice and bake 4 sweet potatoes lightly coated in coconut oil to accompany the stew when I feel like it.  Brocolli available to accompany dinners if I am hungrier.  Fruit to go with dinners: dried figs, dates, strawberries, blueberries.  Sushi out tonight, so today's prep and cooking will be my meals for the week.  I have tuna (with Mark Sisson's primal avocado mayonnaise) in reserve if I need it, but I doubt that I will dip into it.  I do chili when the husband is eating these meals, but he's on his own food kick right now, so I'm sticking with what I like!  When I get sick of the tomato based stews, I can switch to a broth based stew or crockpot chicken or crockpot roasts, but it's never happened, so...

I still use the same recipe as the one that I did for an old assassin mini Except I forgot the garlic in that one - oops! 

 

I can't say that it's mojo.  It's just a matter of time management for me! :-)

 

 

Today's workout:

Dumbbell Rows:

1 x 3 @ 20 / 25 / 30 lbs

4 x 5 @ 40 lbs

 

BW Squats:

3 x 10

 

Push-Ups

5 @  4th / 3rd / 2nd / 1st / 2nd / 3rd stair (1 & 2 stairs were regular, 3 & 4th were diamond)

(I can do one set of 20 regular push-ups on my toes on the floor; I'm trying for strength with the diamond push ups - dunno if it's working or not, but I like them, so I'm sticking with them for November). 

 

Goblet Squats:

1 x 5 @ 20 / 35 lbs

5 x 5 @ 40 lbs

1 x 5 @ 20 lbs

 

Hang for time - 45 seconds / 30 seconds / 20 seconds

 

[Dances with Nerds]

I'll be following along for general inspirational kick-assery.

And because the captain's log picture made me snort.

[Emerald_Dragonfly]

I'll be following along for general inspirational kick-assery.

And because the captain's log picture made me snort.

I'm glad that you are here! This intro post was sort-of a themeless gif-a-palooza. The silly gifs make up for the run-on sentences. Probably.

[suzyQlou]

If the warriors don't love you after that gif-a-palooza, there's no helping them!  Can't wait to see how you rock this challenge.  There will be a grand celebration when you ace your internship and conquer the gym.

[elvenengineer]

The gifs were fabulous Very nice intro.  Welcome to the warriors!!!!!

 

(Also, that picture you posted in the last thread was a smith machine, not a power rack or a squat rack. Just fyi.  At least if you're talking about the thing behind the bench press. I didn't see anything else with a barbell in that picture)  I wasn't sure if you were still checking that thread, so I figured I'd post it here.

 

AH YOU'RE GOING TO HAVE SO MUCH FUN LIFTING HEAVY THINGS!!!

 

That captains log picture also made me laugh.

 

I found the stronglifts app made it even more blindingly simple than just the program. Can't remember what weight you worked at last time? Check the app. Can't remember how long to rest for? Check the app. Not sure when you're supposed to deload? The app will tell you.

[tenaciousglee]

Good luck with the managing of the time, though it doesn't sound like much luck is needed.

 

And I love all the goofy jokes, but this gif is my fave!!

 

 

  

 

[Emerald_Dragonfly]

If the warriors don't love you after that gif-a-palooza, there's no helping them!  Can't wait to see how you rock this challenge.  There will be a grand celebration when you ace your internship and conquer the gym.

YAY!!!!  I am officially at exactly one month left.  So. Ready.  for the celebration!

AND excited about this challenge.  Not sure that I am conquering anything...maybe scouting?

 

Also, that picture you posted...

Well, Crap.  Sending the husband back with marching orders a request to take pics of more things that might or might not be squat racks. 

(You see why I need to be here, right?)  I guess that I'll post them here, cuz clearly I am in need of remediation.  (I do feel a little better about my previous confusion, though - it didn't look like either, because it wasn't.  Whew.)  ALSO, this only reinforces my reasoning for wanting the pics in the first place.

 

And I love all the goofy jokes, but this gif is my fave!!

That one was my fave, too.  I'll pretend that I haven't been walking around for 2 days murmuring..."I was told there would be muscles" but I think that everyone will know that it's only pretend. 

[elvenengineer]

I'll try to take sneaky pictures at my gym when I go today to give you an idea. If I forget, remind me lol

[suzyQlou]

Don't worry.  You're not the only one confused by mysterious looking equipment at the gym.  I keep lurking in the shadows waiting for someone to use the rack-thing at my new gym.  It is way over-complicated, especially for a complete noob like me.  Luckily, my goblet squats are only up to 30 pounds.  I have time to lurk around for a while.  Eventually, I'll <gasp> talk to someone and figure it out

[elvenengineer]

Don't worry. You're not the only one confused by mysterious looking equipment at the gym. I keep lurking in the shadows waiting for someone to use the rack-thing at my new gym. It is way over-complicated, especially for a complete noob like me. Luckily, my goblet squats are only up to 30 pounds. I have time to lurk around for a while. Eventually, I'll talk to someone and figure it out

You can always post a picture and we can try to help

If you don't know what it is, its possible no one does. You could start a new trend!

[Emerald_Dragonfly]

Don't worry.  You're not the only one confused by mysterious looking equipment at the gym.  I keep lurking in the shadows waiting for someone to use the rack-thing at my new gym.  It is way over-complicated, especially for a complete noob like me.  Luckily, my goblet squats are only up to 30 pounds.  I have time to lurk around for a while.  Eventually, I'll <gasp> talk to someone and figure it out

Thanks - when I went to the gym before, I did cardio and weight machines (sacrilege, I know - in my sad, sad defense, I took a class at Uni that taught the machines but not free weights, and the only other "adult" gym I went to had the trainer showing me the machines - and bicep curls - for my session workout.  So...ignorance won.  I am working hard to no longer be ignorant.)  It's good to know that I'm not alone - you did it (and OWNED IT), I can do it, too!

 

I am determined to not be a goofus when I go to this one for the first time.  I might have an uphill battle. 

I am out of weights to progress to at home! :-) I made it to 40 lbs - but I am not buying any more.  Barbells or B U S T. 

 

You can always post a picture and we can try to help

If you don't know what it is, its possible no one does. You could start a new trend!

 

elvenengineer - you are awesome. 

 

 

 

Today's Workout:

Dumbbell Rows:

1 x 3 @ 20 / 25 / 30 lbs

5 x 5 @ 40 lbs

 

BW Squats:

3 x 10

 

Push-Ups

5 @  4th / 3rd / 2nd / 1st / 2nd / 3rd stair (1 & 2 stairs were regular, 3 & 4th were diamond)

 

Goblet Squats:

1 x 5 @ 20 / 35 lbs

5 x 5 @ 40 lbs

1 x 5 @ 20 lbs

 

Hang for time - 38 seconds / 20 seconds / 20 seconds

(Not sure what happened there.  Not.  Too.  Good.  Meh, the rest of the workout was aces, so whatevs.)

 

I am counting Sunday's workout as #1 for this week, so this makes #2 - YAY!  I will do #3 on Friday or Saturday, depending on how late my Friday meeting goes.  Thursday is right out - class until 11 PM. 

 

Haven't yet walked - WILL do that tomorrow after work.  Even if it's dark. 

 

 

Did some pretty awesome adulting today - related to my internship. 

 

Also, for those of you who were so kind on my last thread - my nephew is out of shock trauma, into rehab, and something of a medical miracle, as he is already walking (with a walker, but STILL!). 

[KB Girl]

Glad your nephew is doing so well!

 

Batch cooking mojo - really just an extension of my natural laziness.  Cook once and don't need to again for a week?  Ding - ding - ding!

 

Today:  Cook 6 servings of vegetable beef stew in the crockpot.  (tomato sauce, paste, 1 cauliflower, 2.5 lbs beef, celery, carrots, 1 onion, 2 lbs mushrooms, 6 cloves garlic, salt & pepper & splash vinegar).  Prep chicken stew (same recipe, but replace beef with 3 lbs chicken thigh meat) which will go in the crock pot tomorrow morning.  Hard boil 12 eggs for breakfasts.  Slice and bake 4 sweet potatoes lightly coated in coconut oil to accompany the stew when I feel like it.  Brocolli available to accompany dinners if I am hungrier.  Fruit to go with dinners: dried figs, dates, strawberries, blueberries.  Sushi out tonight, so today's prep and cooking will be my meals for the week.  I have tuna (with Mark Sisson's primal avocado mayonnaise) in reserve if I need it, but I doubt that I will dip into it.  I do chili when the husband is eating these meals, but he's on his own food kick right now, so I'm sticking with what I like!  When I get sick of the tomato based stews, I can switch to a broth based stew or crockpot chicken or crockpot roasts, but it's never happened, so...

I still use the same recipe as the one that I did for an old assassin mini Except I forgot the garlic in that one - oops! 

 

I can't say that it's mojo.  It's just a matter of time management for me! :-)

 

It's lovely really! I'll have to try your tomato based stew, I normally do stock based ones. I like the idea of having things to add to the regular when you feel like it. 

[suzyQlou]

Glad to hear your nephew is doing so well, and that you are on track with all your workouts for the week.

 

You can always post a picture and we can try to help

If you don't know what it is, its possible no one does. You could start a new trend!

 

You are so sweet, elvenengineer!  Thanks for the offer.  I googled my gym, and I'm pretty sure the machine below is the one I'm talking about.  It looked tall enough for squats, but no safety pins/bars on the bottom.  On Monday, it looked like this with a bench under it.  Today, someone had moved the bench out from under it.

 

 

Thank you, Emerald_Dragonfly, for your hospitality towards hijackers on your thread. 

[elvenengineer]

@suzyQlou - So, I would use it for squats.  It looks like the front part of a power rack, but with no safeties. Which, if you ask me, is silly, but no one did lol.

 

If you moved the bench, does that bar on the floor move also? Because to use it for squats, you would want your feet directly under the bar for setup, so if that thing doesn't move, then I have no idea what you are supposed to use it for, besides bench. Which, they could have just bought a bench press setup for that, and it would have been cheaper.

 

It looks to me like the bar moves with the bench (i.e., it's part of the bench). So you could probably use it for squats, overhead press, etc. If you lowered the pins, you could also use it to load the bar for deadlifts.  Basically, it's squat rack/power rack with no safeties. 

 

Also, Emerald_Dragonfly, I'm sorry I haven't gone to my gym since I promised to take pictures. I have the sicks. Hopefully I'll be up for it tomorrow and can take the pics for you! [Though, I totally just remembered that the form check video I put up was taken in the gym. I always squat in the power rack, so that's a good reference for that, if you want to have a mental image. I don't think I got a squat rack in the shot though, I'll go check]

[Br0din]

Glad to hear your nephew is doing so well, and that you are on track with all your workouts for the week.

 

 

You are so sweet, elvenengineer!  Thanks for the offer.  I googled my gym, and I'm pretty sure the machine below is the one I'm talking about.  It looked tall enough for squats, but no safety pins/bars on the bottom.  On Monday, it looked like this with a bench under it.  Today, someone had moved the bench out from under it.

 

 

Thank you, Emerald_Dragonfly, for your hospitality towards hijackers on your thread. 

 

That is your standard high quality power rack.  All those holes in the sides are where you attach hangers and safeties.  You need to find them as they tend to roam.  If you gym is missing them, you need to complain to management.  With the properly equipped power rack, you can: bench, OHP, squat, DL, rack pulls, shurgs, etc etc.  I wish my gym had on of those, I miss them.  

 

/back to regularly scheduled thread.  

[elvenengineer]

Ahh.... I was thrown off by the no safeties thing. My bad.

 

Thanks Br0din!

[suzyQlou]

Roaming safeties!  Yes, I will be on a mission to track them down.

 

Thanks so much elvenengineer and Br0din!  I'm still a bit intimidated by all this new territory.  But your insight gives me just the right confidence to go in and get it all figured out.