Week 5 Workout

Back from the gym from my first attempt at Fighter Diet’s Week 5 workout.  I’ve decided to share this workout because, hey, freedom of speech and everything.  And if I get sued by Pauline for sharing, well, let’s face it only about a dozen 3 people read this so I’m not too concerned about it.

Deadlift Pyramid

Set 1:  20 reps: 15lb DB’s (30lbs total, duh)

Set 2:  20 reps: 40lb Barbell

Set 3: 15 reps: 50lb Barbell

Set 4: 15 reps: 60lb Barbell

Set 5: 15 reps: 60lb Barbell

Set 6: 15 reps: 50lb Barbell

Set 7: 20 reps: 40lb Barbell

Set 8: 20 reps: 15lb DB’s (30lbs total)

No rest in between any sets except between sets 4 and 5 because I thought I might not be able to continue if I didn’t.

4 x 20 Squats resting for 15 seconds between sets: 25lb Kettlebell

4 x max rep Push ups resting for 10 seconds in between sets: 25 reps, 20, 15, 10 (dropped to knees for last few reps of last two sets)

3 x 15 bent over DB Row – 22.5lb DB’s (45lbs)

3 x 20 Standing Barbell Presses – Opted for the 30lb Barbell; didn’t quite pan out.  Should have went to the 20.  Did 20 reps, then 15, then 10.

Superset 3 x 15 bent over Dumbbell Raises with 3×20 hanging leg raises:  Did 7.5lb DB’s no problems.  But opted for the Romanian Chair hanging leg raises. Still not gutsy enough to try just hanging from a bar yet.  I’m such a wimp warrior.

Superset 3×20 crunches with 5×20 Squats resting only 10 seconds between sets.  Yikes.  Finished it though! Used 17.5lb DB’s (34lbs).

Did some abs afterwards for about 10 minutes before calling it a night.  Thoroughly wiped.

YEEEAHHH!!!

Weight as of this morning: 133.2lbs.  I’m trying not to obsess over my weight too much because as a female we all know how it can fluctuate depending on a certain time of the month, or if we’re retaining water or storing too many carbs.  In fact, I just came across a blog that explains this exact phenomenon pain the ass. http://www.liftingrevolution.com/the-weightroversy-why-your-weight-fluctuates-so-much/

But it does feel good to see that number go down after all this hard work.  I’m also back on the veggie track after today.  I kind of got derailed from my veggie intake after doing so well for almost a year!  Honestly, budget had a lot to do with it.  But payday is on Friday and most of my $$ lately has been going into food; a well worthwhile investment.  🙂

Time for sleep!!

-Michelle

Victory Formation

This was a pretty great weekend for Ohio sports so I’m feeling victorious today.  I can’t help but be inspired by my alma mater Kent State football team getting *this close* to a bowl game, The Ohio State University beating Michigan and going undefeated, and the Browns beating the Steelers.

One non sports related reason is because I hopped on the scale this morning and I’m already down 1lb!  So note to Craig, my weight loss challenge instigator, get your check book ready! 🙂  That $20 (big money big money no whammies!) is as good as mine.

I also heard from an FB friend from high school that is inspired by my little challenge to take on the challenge herself!  She’s in it with me too, we are determined to lose these 5 little pounds.   Anyone else up for the challenge?  Let me know!

As for my workouts, this week starts Week 5 of the Fighter Diet – on tap for the workouts are Pyramid Deadlifts.  Basically means increase the weight with each set until you’re at your heaviest and then work your way back down to the weight you started with.  I’m also seeing some squats, max rep push-ups and hanging leg raises which I still suck at.

Week 6 is Pull-ups.  YIKES.  YAY!

Although I can chalk up this week to a victory in terms of food selection, workouts and weight loss, it’s important not to get caught up in the moment and stay focused.

Here’s to another “winning” week!

-Michelle

Random iTunes song: Titanium by David Guetta Featuring Sia – LOVE HER!  How does this song not make anyone feel empowered?

Random Tweet:  “I love the product placement of the SUV’s in #TheWalkingDead. Got Zombies? Get a Hyundai!”

 

 

5lb Challenge…it’s on!

Thanksgiving was the official start of a bet my friend Craig had challenged me to: Lose 5lbs between Thanksgiving and January 3rd.
The premise being that hardly anyone can actually LOSE weight over the holidays.
I wanted to prove him wrong hence the bet. We bet a whole $20! 🙂
So I weighed in at 134lbs Thursday morning after breakfast. (Picture below)

I must say having a bet like this, albeit for very little money, is actually proving to be more motivating for me than the Figure competition goal! Probably because its short-term, I get a reward in the end, and in my eyes, this won’t be too hard for me to accomplish.
I already did great on Thanksgiving by avoiding the pumpkin pie but didn’t completely neglect my sweet tooth having 2 (yes 2) homemade chocolate chip cookies. No depriving, just careful choosing.
Next week starts the final two weeks of the Fighter Diet workouts I’ve been doing. It should prove to be the most challenging of all the workouts (I think she has me doing pull-ups, yikes!)
I’m actually looking forward to THAT challenge as well.
All in all I’m hoping for one of my most productive weeks to date!
And I promise to post progress pics…soon. 🙂

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The Gym Ra(n)t

Over the past few years (possibly more) there has definitely been an increase in the number of women at the gym lifting heavy weights and not doing the usual Cardio Queen Routine.  I won’t pretend to know who or what was responsible for this “movement” but I have no doubt social media has definitely helped kick this into high gear.  You have all kinds of websites and support groups and apparel with motivational sayings on them everywhere you look: “Lift Like a Girl”  “Strong is the new Sexy”  “Beautiful Badass” etc.

A fellow blogger, Kim,  wrote about this very recently here Lift Heavy Get Sexy.

On the opposite side of this, however, there are women who are hesitant or possibly still too intimidated to step foot in a gym let alone a weight room.  There might be a few reasons why;  believing they will get “bulky” if they lift anything heavier than 5lbs, thinking cardio is still the answer, the unknown of what the heck to do first.

But I think women really would workout at the gym more often and with PURPOSE if they were surrounded by other women with the same goals.  Unfortunately, trying to find a workout buddy proves to be a little difficult if you’re all alone.

Sidenote: There’s a gym in LA called Pink Iron. Love this pic and love their story. http://www.pinkiron.com/about/tale-of-pink-iron/

The main reason might be the presence of the gym rats.  The meat heads.  The boys and men who make the gym seem like an unfriendly and intimidating space, particularly if they are behaving in such a way that earns them a different nickname…like A$$hole.  See how I disguised the S’s with dollar signs? I’m so Ke$ha.

I witnessed this firsthand myself the other day.  (Having no iPod anymore allows me to hear all kinds of lovely conversations now as I workout in complete silence. )

Gym Rat #1:  The Loud Talkers

I had a couple of those Saturday afternoon.  Literally, a couple.  They were no older than mid 20’s and although it was undetermined if they were just friends or dating.  You’d think I would have figured it out after an hour of non-stop chatter.  They decided it was a good idea to have a very loud conversation with each other while working out together.   They couldn’t have been more than 5 feet from each other the entire time yet they insisted on speaking at a decibel reserved usually for concerts or bars playing loud music.

Eventually After an hour they finally stopped.  But not before I heard their plans for the weekend (she’s going to a friends house, he’s going to hang with his parents), their future purchases (he wants to sell his motorcycle, she’s saving up for a car) and what they did prior to coming to the gym (a church event that had them both giddy with laughter at whoever the speaker was).    Oh yeah…I know their life story now.

Loud talkers are tolerable…just really annoying.

What’s worse in my opinion?

Gym Rat #2:  The Meatheads who Judge

Two men were lifting in front of the mirror on a random Sunday evening.  I couldn’t help but notice that there weren’t many females around this time and the one that WAS, was on the elliptical not really doing much work.  The guys were talking about random things that I didn’t pay attention to because I was focused on my own workout.  But I couldn’t help but feel like they were ogling looking at me in such a way that suggested a “Why is SHE here?”  Or maybe I’m just paranoid.

No worries…Judge me all you want.  I carry on with my workout.  Meanwhile a different female approaches the weight area.  She’s probably about 5 foot 7, maybe 140lbs. (I’m a terrible judge of weight)  Her legs and chest are bigger than mine but it’s clear her legs are muscular.  No belly to speak of but not washboard either.  Average.

She has earbuds in so I assume she doesn’t hear one of the guys say to the other:

“I still think she looks fat.”

Wow, really dude?? Okay so clearly you know who this girl is or have seen her there before.  But you’re one to talk.  You are not the least bit thin or in shape, you have large biceps but that’s pretty much all you got goin for you.  Your abs are not chiseled in any way and you look like you should probably get those quads of yours in the squat rack.

And the girl was not the least bit FAT.

I’m glad she didn’t hear him.  I’m glad I did though.  It’s guys like these, which are few and far between in my experience, that are probably a good reason why most women won’t go to the gym.  As much as I would tell my shy female clients “Don’t worry, no one is staring at you, they’re too busy looking at themselves in the mirror,”  I would see a few CREEPERS from time to time.

It made me wonder for a brief second “Okay if they think she’s fat, what the hell am I?”

Of course I could care less what anyone thinks.  I’m there to workout, not make friends.  But wow…the audacity to say those words within earshot of ME, another girl!  I guess he knew I didn’t know the girl but what if I had? What if she was a friend of mine?

But I will tell most women, I promise the gym only has a few of these rats.

What gyms seem need to have more of are the Gym Rat #3 type:  The Spotters and Helpers

Working out alone can be a little sad and lonely.  Most of the time I’m okay with it but once in a while it helps to have a friend with you to guide you or spot your tell you you’re form is off.

But sometimes you get lucky and there are people there willing to help you even if they don’t know you.

I was on the squat rack at one point not doing anything too heavy when I heard a voice say “look up.”   I looked around and saw an older man.  I quickly looked away and thought to myself  “Who the hell is this guy trying to tell me what to do?”

Second set, he physically comes over and tells me “You’re looking down at your feet for the last few reps.  You’re not going to feel it where you should and you’ll strain your lower back by doing that.  Try looking up and you’ll end up going lower.”

Oh…Okay.  Here I was ready to ignore this man even further and he was just trying to help.

Lo and behold, it worked!  I didn’t realize I was looking down because I didn’t have a mirror in front of me and this man had a clear visual of my form.

That same seesion, while looking for a barbell to do deadlifts, I noticed a hex bar just sitting in the corner waiting to be used.

Aha! I’ll try that out since I’ve always wanted to.  Now to load the bar…

I grabbed a plate and walked to the bar but before I could even attempt to awkwardly handle this device, a gentleman came over to help me.  No questions asked.  No words spoken.  Just held the bar so I could put the plates on and walked away.  I said “Thanks” because again, I have the mentality that I don’t need anyone’s help.  I’m not some damsel in distress who can’t load a bar but after his help I realized it would have taken me at least 2 minutes to do what we did together in 10 seconds.

I couldn’t help but feel elated after that session.  Two complete strangers lend me their advice and their help.  It was a small moment but a big one.  For just a few minutes,  I had a gym buddy.

*Cue the Kumbaya song*

So to all the ladies (or gents) who feel like the gym is not their place, come one and all.  There’s plenty of room for you and I assure you no matter where you join, you will find someone who will make it an enjoyable experience.

And if not, plug in those earbuds and ignore the haters. 🙂

-Michelle

Random Tune on the Radio:  “Do You Believe in Love” by Huey Lewis and the News

Random Tweet of the Day:  I’m actually staying off Twitter today because I didn’t get to watch The Walking Dead last night and I KNOW one of my followers will tweet out some spoilers.

KettleBell Hell

A short one tonight:

I had my second workout with Gerred’s R.E.A.L. Training program on Friday morning… OY!

Gerred had us working with the kettlebell’s for the most part which was awful Awesome!

Actually it was pretty great, calorie burn-wise.  We mixed up some KB exercises including Swings, Snatches, Goblet Squats and Rows.  We also did some aerobic intervals on the treadmill and the airdyne bike.  I actually volunteered to go on it this time.

In the end I burned over 500 calories and did a personal best 50lbs KB swing.

What we I need to work on:  KB Snatches.  I of course thought “Oh I’m good, I can TOTALLY do these!”   Mmmmmnotsomuch.

All I have to say is thank goodness no one at ASAP Fitness whipped out their phone to record my sad attempts at snatches.

Here’s a bunch of dudes who know how to do snatches apparently:

http://www.youtube.com/watch?v=fpTGKeS4R7U

I couldn’t quite get it up properly and felt like I did differently almost every rep.  Definitely something I need to work on.  And of course, since YouTube has everything, the fellas at ASAP  found me a video to help.

http://www.youtube.com/watch?v=bkeWDzUMVZI

So another goal….Master Snatches.

Okay that’s just funny.  I mean come on, that sounds like a band name.  Or something much much more vulgar.  Let me stop here to keep it professional.

Even though this all took place Friday morning I’m still feeling the effects two days later.  And I don’t care what anyone says, it’s a great feeling.

Happy Sunday and let the Thanksgiving week commence!  Bring it on, I am ready for it!

-Michelle

Random show on the tube (not in an iTunes mood): Pawn Stars on The History Channel (I actually love this show as staged as it probably is)

Random tweet of the weekend: Just realized my Simpsons Tapped Out game was restored. I know…I know, close call there. This is as geeky-gamer as I get folks. #nerd

I leave you with pics of the actual torture devices toys from ASAP Fitness and R.E.A.L. Training:

Look! It’s that prowler thingie! And those ropes…my nemesis.

The good old Airdyne. I think I tamed that beast on Friday.