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Old 01-26-2010, 09:18 AM   #91
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Originally Posted by jamistar77 View Post
Good job Stack! I'm glad that you met the number that you were expecting! You seem like someone who is very determined to be the best at what you are capable of.
Thanks so much Jami! I would be remiss if I failed to give credit to the United States Marine Corps. I was a competitive powerlifter for several years, and continued to be one in my head for several years after that even though I was training haphazardly, hadn't done a meet in years, was gaining fat and losing muscle, and was otherwise pretty sedentary after starting my career as an attorney. When I had my wake-up call and realized it was time to take things in a different direction, I started focusing on bodyweight training. I still love to lift heavy and include blocks of it in my program, but for me right now, there is nothing like the feeling of being good at moving my own body through space.
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Old 01-26-2010, 09:25 AM   #92
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Thanks everyone for the info and encouragement. I know they're two different things. I've never been very atheletic, so I'm probably doing better now at 46 than I've ever done in my life, so that's something to be proud of!
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Old 01-26-2010, 09:28 AM   #93
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Stack, Geez, you are a very motivating person, to others, such as me
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Old 01-26-2010, 09:29 AM   #94
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Thanks everyone for the info and encouragement. I know they're two different things. I've never been very atheletic, so I'm probably doing better now at 46 than I've ever done in my life, so that's something to be proud of!
Good for you Mayberry!! Dont you love it when you find people that help motivate and push you!
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Old 01-26-2010, 11:34 AM   #95
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Stack, Geez, you are a very motivating person, to others, such as me
Thanks again, Jami. There is no doubt that you are also a motivator and inspiration for many people on this board, which is a really great community.

Unless I'm way off base, and please correct me if I am, I can see from some of your posts in various threads that you're in kind of an uncertain place right now. You already look great - fantastic really - but you want to take it to that next level, and you seem to be struggling a little with figuring out what to do to get there. I saw this with several of my high-performing clients when I worked as a personal trainer during college. You've met any objective standard of looking great, and you're entering the realm of trying to meet your own subjective standards, which can often be the toughest part of this journey, and the most difficult for other people to understand.

My advice, for what it's worth, is to try not to change too many things at once with macronutrient ratios, training, and supplements. If you have too many variables at play at one time, it will be hard to identify what's working and what's not. Believe me, I know this is easier said than done, especially with so much conflicting information a mere keystroke away. You'll figure it out.

-Stack
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Old 01-26-2010, 11:39 AM   #96
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I'm probably doing better now at 46 than I've ever done in my life, so that's something to be proud of!
Damn right it is. 46 is the new 26. Stay tough, Celeste.
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Old 01-26-2010, 01:07 PM   #97
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Did Venuto's workout A today.
Dead lifts - 15 @ 62 lbs
Bird Dog - 20 each side
Squats - 10 @ 62 lbs
Dumbell rows - 15 @ 15 lbs
Bench press - 10 @ 62 lbs (boy did I want to put that thing down!!)
Planks - 15 @ 10 counts each
Tricep ext. - 15 @ 10 lbs

And, Stack - if a former Marine tells me to stay tough, all I can do is say YES SIR!
(oh and I know about the 'once in never out' thing, so no disrespect calling you a 'former' Marine!)
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Old 01-26-2010, 02:13 PM   #98
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I know about the 'once in never out' thing, so no disrespect calling you a 'former' Marine!)
None taken, Celeste. It's a difficult concept to put in writing - "retired" isn't correct unless someone spent their career in the military, "prior service" sounds kind of odd, etc. It's all good.
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Old 01-26-2010, 05:36 PM   #99
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stack, thank you so much for that post. It made me feel good your right, when I complain about where I am at now, I get eye rolls, but, I know I have so much more potential, and I have high standards with the way I look, it maybe a dysphoric approach, but I have had a goal of figure/fitness, and I'm doing it this time! It will take some time and patients, since I just started working out again 3 weeks ago. I'll get there at some point.
I get discouraged easy, low self esteem I guess. Just ignore my vents! Lol

you had clients in college! Gosh. What haven't you done.

Last edited by jamistar77; 01-26-2010 at 05:37 PM..
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Old 01-26-2010, 05:55 PM   #100
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stack, thank you so much for that post. It made me feel good your right, when I complain about where I am at now, I get eye rolls, but, I know I have so much more potential, and I have high standards with the way I look, it maybe a dysphoric approach, but I have had a goal of figure/fitness, and I'm doing it this time! It will take some time and patients, since I just started working out again 3 weeks ago. I'll get there at some point.
I get discouraged easy, low self esteem I guess. Just ignore my vents! Lol

you had clients in college! Gosh. What haven't you done.
Hi Jami,
I'm not doing low carb, so I'm only a reader here, but I just wanted to comment that it is going to take me about five months to meet my first goal (20% body fat.) I never expected that it would take so much consistent work over a "long" time frame. Fitness models are in the 15% range, which would probably take me another two-three months to reach.

I guess what I wanted to say is that this journey is totally worth it, and it really does take longer than "just" losing a few pounds might. Don't get discouraged too easily...be consistent with your workouts, eat according to your plan, change up your workouts every couple of weeks (especially if you plateau), and give it time.

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Old 01-27-2010, 08:26 AM   #101
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Thanks Rachel! I know.... it does take time. We are so spoiled now days with getting what we want....as soon as we ask for it. If I want a meal, i just go and get it, and in 10 minutes Im full. LOL
I have so much to learn. I though I was pretty savvy when it came to exercise, but I was going about it all wrong. When you want to maintain Lean Muscle, and decrease fat it is a science. Fat is hard to get rid of. I think I need to set more appropriate realistic goals and just chill out The journey is fun though. I love working out. I love going to the gym, lifting heavy and then having other women ask ME for advice, or try to copy what I am doing. That's what encourages me mostly.

Last edited by jamistar77; 01-27-2010 at 08:27 AM..
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Old 01-27-2010, 09:47 AM   #102
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Nice post Stack!
Lots of great posts!
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Old 01-27-2010, 09:57 AM   #103
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Ileen. I agree! There are so many exercise savvy people around here! Lots of good info, and guidance! This rookie needs all the help I can get!
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Old 01-27-2010, 12:20 PM   #104
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Thanks Rachel! I know.... it does take time. We are so spoiled now days with getting what we want....as soon as we ask for it. If I want a meal, i just go and get it, and in 10 minutes Im full. LOL
I have so much to learn. I though I was pretty savvy when it came to exercise, but I was going about it all wrong. When you want to maintain Lean Muscle, and decrease fat it is a science. Fat is hard to get rid of. I think I need to set more appropriate realistic goals and just chill out The journey is fun though. I love working out. I love going to the gym, lifting heavy and then having other women ask ME for advice, or try to copy what I am doing. That's what encourages me mostly.

Yes, the kind of body I want takes time.
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Old 01-27-2010, 03:03 PM   #105
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Real life is very busy for me ATM, sorry for being MIA! I'm still working out:-
Sunday rest day
Monday turned into a rest day
Tuesday - HIIT + UB weights + static cardio + yoga
Wednesday - LB weights + static cardio + yoga
Thursday - HIIT + static cardio + yoga

So my weights were the same so far this week as last week. I am not sore from them though. I'm still only getting to a max of 12 reps, some of the UB only 8 reps. I think I'll leave the upper body at 10kg (22lbs) each dumbbell and will need to buy some more weight plates in the next week or so to add to the lower body if I can hold on to them, and that's a big if!! Should be good for another week though.

Don't expect anything from the scale this week as my nutrition hasn't been brilliant, combination of tiredness, stress & TOM .

I have a REALLY busy weekend, but should be able to pop in @ work tomorrow. Planning an UB weights workout for the morning and I'll be cycling to/from work tomorrow and I'm working tomorrow night (2nd job tending bar). Saturday will be HIIT + LB weights, then I have a gig facepainting @ a childrens' birthday party (I think this qualifies as my 4th job ) and another shift tending bar Saturday night.
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Old 01-27-2010, 03:05 PM   #106
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what is static cardio?
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Old 01-27-2010, 03:32 PM   #107
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still trying to name things accurately, really just a distinction for me between HIIT cardio and 'normal / straight' cardio (no intervals).
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Old 01-27-2010, 03:53 PM   #108
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ah... gotcha. it's called slow/steady state..
why so much cardio in one day. break it up.. hiit/intervals and save the Steady state for another day.
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Old 01-27-2010, 04:58 PM   #109
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I read something when I first learned about HIIT that made sense to me. It said (like everything else on HIIT) that HIIT switches you to fat burning, which I guess I'm already in when I'm in ketosis anyway although not alway in ketosis now days. Then it said why not take advantage of that and burn some fat after the HIIT. It's not a long workout I do 5min warm up, 15 intervals (30sec flat out, 30sec recovery keeping moving); then I do 20min steady state cardio somewhere between the HIIT levels @ slightly lower resistance. So it's only 40min total, then I do my standard yoga/streching to make up the hr.

With my schedule I only have time to workout in the mornings. I do occassionally find time and energy for an evening workout and dance classes will start again in a few weeks, not that they are high on cardio generally.
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Old 01-27-2010, 08:09 PM   #110
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Rest day for me!

Tomorrow will either be weightlifting & rebounding or a 20-30 minute pilates workout and rebounding. We'll see.
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Old 01-28-2010, 05:35 AM   #111
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I am so mad! I knew it, Evey time the scale says 139, I automatically weigh 3 pounds heavier the next day, EVERY TIME!!! 142 this morning! WTH! This is getting so ridiculous! It stayed at 140.0 for almost 2 weeks, then when it finally budges a little, my body freaks out...AGAIN and jumps back up. I have no idea what to do.
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Old 01-28-2010, 05:45 AM   #112
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Yesterday was my high cycle day, 2100 calories and 59 total carbs. Do you think I would get a 3 pound jump from that? I have been holding steady at 140.0 for a couple weeks. I just dont get it!
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Old 01-28-2010, 07:22 AM   #113
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Lots of great posts!
Thanks Ileen. You're awesome. Period.

Hello All,

Tough day yesterday. No training or much LCF time as I had to be in court at 9:00 am for oral argument, continued prepping as soon as I woke up, and then had to draft a brief after the hearing. Racked up a "W" though after 2.5 hours of argument and successfully opposed a motion to depose my client's former expert witness. I work at a big firm doing commercial and corporate litigation and do most of my arguing on paper, but I love when I get to actually go throw down in court.

Anyway, back to the business at hand:

Today's A.M. Training:

General Warm-Up: USMC Daily 16

Push-Ups: Warm-Up Block: 4,5,4,5,6
BW Squats: Warm-Up Block: 10,10,10,10,10

Plyometric Push-Up: 10 sets x 5 reps. 60 seconds rest between sets. Did 1 Pull-Up and 1 Chin-Up between sets (during rest interval, not in addition to).

Dips: 5 sets of 6 w/20-lb weight vest on; 5 sets of 10 @ BW. Did 1 Pull-Up and 1 Chin-Up between all sets, including the weight vest for the first 5 sets.

Push-Ups on Perfect Pushup handles w/20-lb vest on and feet elevated on 13" box: 8 sets of 8. Alternated these with sets of BW Rows also 8x8 w/ the vest on.

BW Squats w/50-lb vest: 5x24,38,26,26,40
Spread Eagle Straight-Leg Sit-Ups: 5x12,18,12,12,15
Lying Reg Raises w/20-lb vest draped over shins: 5x10

Assistance Work:

45-Degree 1-Arm Push-Up/Triceps Ext.: 5x5 each arm.
Neck Work: Several sets
BW Calf Raises: Several sets

Jami - Try to relax (I know it's hard). There are a lot of possible reasons for a +/-3 fluctuation. I have some thoughts, but don't want to give you any bad advice. Just stick with the status quo for now and let's see what happens through Sunday.
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Old 01-28-2010, 10:43 AM   #114
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Stack. Geez! Good work out!

You DID have a busy day yesterday! I am not one who would be a good debater. I think of all my quips post argument. LOL
Im happy you got to throw down LOL GO GET 'EM!
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Old 01-28-2010, 02:54 PM   #115
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Missed my planned UB workout this morning as I was up @ 3am closing windows & blind from the storm & wind that had woken DD (6) up. She came into my bed and I didn't have the heart to disturb her @ 5am, besides I enjoyed the 1.5hr 'sleep' in with DD in my arms .
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Old 01-28-2010, 08:01 PM   #116
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Didn't lift today. I decided to go with cardio and pilates.

30 minutes of rebounding with several HITT intervals
20 minute Winsor Pilates workout.

Great job everyone. We got nice little group going here!
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Old 01-29-2010, 03:27 AM   #117
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Stats for Thursday
70 minutes exercise

40 min speed intervals
30 min lower body weights

cals 1730
carbs 28/19
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Old 01-29-2010, 09:28 AM   #118
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Btw Stack ~

Congrats on your courtroom victory!
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Old 01-29-2010, 11:58 AM   #119
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My workout today

20 min. Winsor Pilates for a warm-up & Venuto's workout B

10 deadlifts @ 62 lbs.
15 Shldr pr. @ 40 lbs.
30 Hip extentions
20 Reverse crunch
30 Cr. Knee crunch
12 Curls @ 40 lbs.
15 Tricep ext. @ 20 lbs.

I'm feeling really strong and positive today. I took a few minutes after my workout to reflect on how far I've come. Yes, it's much slower than I want, but I know for certain I will NEVER go back to being a size 22 again! My 14's are getting looser and I know soon they'll be falling off.

Happy Friday everyone!
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Old 01-29-2010, 12:04 PM   #120
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Celeste~ You go girl! Good workout!
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