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Old 01-19-2010, 03:28 PM   #1
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Lifting & Low Carbing - a check-in thread

Okay, weight lifters, here we are - our own check-in thread. It doesn't matter if you lift heavy or light - or even do bodyweight work - all who are doing any kind of resistance work and are low-carbing are .

If you're wanting to start any kind of strength training, but don't know where to start, come join us, and we'll be happy to help you out.

Let's keep this non-judgemental as different bodies respond to different types of weight work, and what works for one may not work for another.

Okay, let's get at it!
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Old 01-19-2010, 03:38 PM   #2
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Okay, I'll go first.

While I lifting heavy, I can't seem to do it and still lose weight and inches. I've tried it twice, once with the Body for Life BFL) plan, and once with Chalean Extreme (CLX). Both times, I got nada in the way of results. So, I'm doing low weight/high rep workouts that do allow me to lose weight as well as inches. It's not as fun as lifting heavy, but it gets the job done. I can always go back to lifting heavy when I get this weight off, so I'm okay with that. My book, DVDs and heavy weights ain't going anywhere!

Today, here's what I've got:

B - bacon & eggs
L - tuna salad atop a green salad with ranch dressing
S - 5 chicken wings and celery sticks with blue cheese dressing
D - steak & blue cheese salad with balsamic viniagrette dressing
W - 1 gallon
E - Shred #2 with 3# DBs
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Old 01-19-2010, 03:52 PM   #3
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Thanks for starting this Laura, the other thread has given me renued enthusiasm for lifting as I'd gotten stagnant with it.

This morning I did a lower body weights workout:- dead lifts, sqwuats, open-leg sqwats, lunges & calf raisers. I have adjustable dumbbells at home and had all my weight-plates on this morning - total of 11kg (~24#) each dumbbell .

I've found the new rules for lifting for women website and will do some reading today.
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Old 01-19-2010, 05:11 PM   #4
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Tuesday 01/19/10 Training

A.M. Training:

General Warm-Up: Daily 16

Usual Push-Up and BW Squat Warm-up blocks.

Lifting (Work Sets Only):

Bench Press: 225x5,240x4,255x5
Squat w/ Safety Squat Bar: 305x5,325x5,345x5
Stiff-Legged Deadlift: 2x6@225
Standing DB Military Press: 2x6@75's
BB Shrug: 2x6@315
DB Curl: 2x6@45's

Did 1 or 2 Pull-Ups/Chin-Ups between work sets and warm-up sets for a total of 43. Did some neck work and BW calf raises.

Supplemental Training:

Did 20 sets of 10 Push-Ups throughout the day at work. Didn't do any additional Pull-Ups or Chin-Ups.

-Stack
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Old 01-19-2010, 06:01 PM   #5
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Seeing as I'm a day in front I guess I should post Tuesday's to be starting the same day as everyone else .

Tuesday 01/19/10:-

B:- Mushroom Omelete
L:- Creamy Red Coleslaw (from Atkins for Life) and sauted chicken thigh fillet
D:- Chorizo sausage with zuchini, pumpkin & mushrooms; HWC, cocoa powder & liquid splenda whipped up for desert as I was still hungry.

E:- fasted UB weights workout in the morning; cycling to/from work (just over 5mile round trip while the car is in for repairs); Pilates DVD which I am feeling today as I haven't done it in a long time.

Just to record what my UP weights workout entails atm. I do one set (= 12 reps) of each exercise kind of like a circuit with a couple minutes cardio between circuits and total of 3 circuits. I also ususally warm up 10min on my elliptical and cool down 5 minutes, however it is out of action atm awaiting a replacement part. So for the moment I'm doing 10min latin aerobics warm up and using my rebounder for in between cardio. I also do a yoga/streching sequence after both weight & HIIT workouts.

Current exercises & weight for UB workout:-
10kg / 22#
Chest Fly
Chest Press
Scull Breaker
8.5kg/18.7#
Tricep kickbacks
front & side lat raises
bicep curls to shoulder press
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Old 01-19-2010, 06:53 PM   #6
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B- sausage, 1 egg, 1/2 cup of egg whites
L- tuna, may
S-Protein drink and low carb yogart
D-tuna, shirtaki noodle, tsb mushroom soup, 2oz cheese

Power 90
Trainer up body intervals resistance/weights
Spin class
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Old 01-19-2010, 07:26 PM   #7
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I am getting motivated to start lifting again. I finished a round of Chalean Extreme and 3 phases of New Rules of Lifting for Women until I had a thyroidectomy in October of last year. Considering starting another round of Chalean as I was actually seeing better results than the NROL4W. My biggest motivation today was a thread in the main lobby that asked everyone how much they weigh at a size 14-I am 199 and a lot of people weigh a lot less at the same size. I love the body recomp lifting gives me and don't really care what the scales say as long as I am getting healthy and looking better. I eat at a higher carb level than most here and concentrate on healthy complex carbs. This round I am going to do without the protein shakes and see if the scale moves downward more as I work to get this blubber off.
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Old 01-19-2010, 10:15 PM   #8
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Popping in to encourage everyone!

Laura, great thread. Jami and I were talking about starting one that is Atkins specific and for heavy lifters! I am glad to see more lifters active on this board.



Lisa: It is so true that weight lifting changes body composition. My goal jeans wouldn't be loose on me without it!
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Old 01-19-2010, 10:36 PM   #9
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I didn't get to lift today. Was tied up doing business for my parents who are away from home and then my brother dropped in unexpectedly from out of town. Tomorrow for sure!!

Anyway, I picked up a copy of Oxygen Fitness for Women magazine today and it had a really interesting article about weightlifting.

Basically, it recommends starting off with a weight you can safely lift only 6-8 times. You work up to the 10-12 reps comfortably, then increase your reps to 20-25 before upping your weight. In this way you get all three kinds of lifting - super heavy/low rep, moderate/medium rep and light/high rep.

I think I'm going to give it a whirl!

P.S. Thanks for starting this thread Laura!

Last edited by Mayberryfan; 01-19-2010 at 10:38 PM.. Reason: 'Cause I'm cool like that.
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Old 01-19-2010, 10:49 PM   #10
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Quote:
Originally Posted by Mayberryfan View Post
Basically, it recommends starting off with a weight you can safely lift only 6-8 times. You work up to the 10-12 reps comfortably, then increase your reps to 20-25 before upping your weight. In this way you get all three kinds of lifting - super heavy/low rep, moderate/medium rep and light/high rep.
Sounds interesting and seems to be one of those 'why didn't I think of that' ideas. What do the more experienced lifters think?
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Old 01-20-2010, 05:27 AM   #11
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YEA!!!! This is exactly the thread I need. Thank you for starting this Firm Hottie.

Workout: stage #1 workout #5 of New Rules of Lifting for Women.

2 sets 12 squats w/35# on the bar (yea I know )

2 sets 12 incline pushups
alt with...
2 sets 12 seated rows (95#)

2 sets 12 step ups (25# dumbbells)
alt with...
2 sets 10 swiss ball crunches (because I don't have the balance for the prone jackknife )

Food Log:
B - spinach quiche
post-workout protein shake
L - leftover cauliflower pizza
S - hard boiled egg
D - baked chicken with steamed lemon butter broccoli

Good luck everyone!!
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Stage 3, workout #6 of New Rules of Lifting/Women COMPLETED
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Old 01-20-2010, 06:04 AM   #12
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I'm new to weight lifting. Finished reading Bill Phillips BFL. I need to start and this thread is just great. I have been avoiding starting probably as I think I may hurt myself with the weights or new routines. I just need to do it. Will start on Monday so that I have a workout plan in place as I still want to do Callanetics 2X a week, cycling, running and swimming (things I enjoyed last year)- cycling is new and I will probably do that on weekends.
Will start and drop in to check with you all.
Glad I found this thread.
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Old 01-20-2010, 08:03 AM   #13
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Quote:
Originally Posted by ozdancer View Post
Sounds interesting and seems to be one of those 'why didn't I think of that' ideas. What do the more experienced lifters think?
I agree with you, Oz. This sounds very interesting. I think that this could work well, as it'd probably take most people a good while to go from lifting max weight 6-8 reps all the way up to 20-25.

I'm so tempted to give this a try with upper body. Ooooohhh, I could do this next month when I do my Brazil Butt Lift rotation! BBL is short on upper body work, so I was going to add some in anyway, and I don't bulk up with heavy weight on upper body, just lower, so I really could try this out...

I know that I'm going to wind up caving - I miss lifting heavy!
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Old 01-20-2010, 10:48 AM   #14
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AWESOME!!!!!! This is totally what I needed all along! This time around i feel sooo much different...I know this time around i am sticking to my new WOE....i am going to reach my goal by June 1,2010! 180 to 145 here I come!!!

SO FAR TODAY!!!
SAUSAGE MCMUFFIN-MCD'S-WITHOUT THE MUFFIN
CHEF SALAD WITH RANCH!

One thing i want to throw in here for everyone reading my post and all my fellow lifters out there!! One thing I found that works wonders for me is pyramid training
pyramid training for those who don't know what this means is as follows:

SET 1- heaviest weight you can lift i try to make it to at least 8 reps
SET 2- go down a weight lb. and I go for at least 10
SET 3- go down a lil more weight and i go for 12
SET 4- go down a lil more weight and burn it out for..i go for 15-20!!

PYRAMID TRAINING!!! LOVE IT AND IT WORKED FOR ME REALLY WELL!!!!!!

hope i made sense
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Old 01-20-2010, 12:33 PM   #15
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Hi everyone! I see a lot of familiar Faces, and Avitars!
Im ready to jump on board! I want to transform my body, and get to where I have never gone before! I love heavy lifting too, although I really want to trim off 5-6 more pounds. I started lifting again last Monday.
I have a ways to go, but here is my start

Here are my stats for today:
Supplements, No shotgun, pre work out, whey protein post, mulit vits, gla calium.

No Cardio today, just 10 min. warm up


Upper body

Dips 3 sets 12 14 14

Pull ups 3 sets: 5, 4, 3,

Shoulder blasters: 8lb 3 sets (8 reps, front, lateral, and press in one set)

Tricep pushdowns: 3 sets 40x12, 40x10, 50x8

Cable Curls 3 sets 30x10, 30x10, 40x6

Pull Downs: 3 sets, 4x12, 4x10, 4x8 The plates are all numbered. I cant remember what the numbers equal to in weight.

Abs, Weighted ball crunches, 3 sets or 12

TADA!! LOL
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Old 01-20-2010, 12:37 PM   #16
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Quote:
Originally Posted by Firm Hottie View Post
I agree with you, Oz. This sounds very interesting. I think that this could work well, as it'd probably take most people a good while to go from lifting max weight 6-8 reps all the way up to 20-25.

I'm so tempted to give this a try with upper body. Ooooohhh, I could do this next month when I do my Brazil Butt Lift rotation! BBL is short on upper body work, so I was going to add some in anyway, and I don't bulk up with heavy weight on upper body, just lower, so I really could try this out...

I know that I'm going to wind up caving - I miss lifting heavy!
I think I would miss it too! I know that I have lost inches already with lifting heavy in just a week and a half. But the pounds are still there. At least I know that the fat is being replaces. LOL So, tell me about the Brazil Butt lift thing. Is this just a lower body work out? I want a Brazilian butt!
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Old 01-20-2010, 12:47 PM   #17
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..
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Old 01-20-2010, 01:17 PM   #18
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Did Venuto's workout A today and upped my weights, plus I added a couple of exercises on to the workout.

I did: (after the warm-up )
Deadlifts - 12 reps @ 52lbs (I was surprised I could do that many reps!)
Birddog - 20 each side, unweighted
Squats - 12 reps @ 40 lbs
Planks - 15 for 10 counts each
Bench press - 10 reps @ 52 lbs (this was HARD!)
Reverse crunch - 20 reps
Shoulder press - 8 reps @ 40 lbs (REALLY hard!!)
Tricep extentions - 12 reps @ 20 lbs.
Rebounding 20-30 minutes - jog

Eating so far:
2 boiled eggs w/ 1 T mayo, sausage patty, & 2 lg coffees with liquid splenda & half & half
1 oz mozzarella
1 cup leaf lettuce, raw spinach salad w/ 2 T grated carrots, 2 slices of ham, 1 T bacon bits and dressing of 1 T safflower, 1 T ACV, oregano, garlic and black pepper & 1 drop splenda (made this up on the spot and it was AWESOME!)
1 small naval orange
Tons of water
Dinner will be stir-fry veggies and meatballs in LC BBQ sauce & coffee
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Old 01-20-2010, 01:58 PM   #19
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Just realized I didn't put Wednesday stats in :-

B - 2 poached eggs & 1 rasher bacon
L - Lettuce, tomato, celery, Parmesan cheese & tuna in oil (my tuna salad which I couldn't finish)
S - s/f mint chip chocolate bar & 1oz cheese
D - Chicken parmigiana (sp?) and cauliflower. HWC, cacao powder & AS whipped up for desert (probably didn't 'need' it, but enjoyed it)

Did LB weights workout routine with 11kg (~24lb) dumbbells; 3 sets of 12 reps each:-
Straight-leg to bent-leg deadlift combo followed by squats
Wide-leg squats - full & pulsed (does that make sense?)
Lunges
Calf raises

Started with 10min cardio warm up (latin aerobics while my elliptical is out of action still) and finished off with a yoga sequence and stretches.
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Old 01-20-2010, 03:20 PM   #20
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2 really great articles on weight training for fat loss.

Weight Training for Fat Loss Part 1 | BodyRecomposition - The Home of Lyle McDonald

Weight Training for Fat Loss Part 2 | BodyRecomposition - The Home of Lyle McDonald
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Old 01-20-2010, 03:24 PM   #21
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YEA I WANT A BRAZILIAN BUTT TOO!!! PLEASE SHARE!!!!
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Old 01-20-2010, 04:44 PM   #22
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Jamistar77 & Mom2jjl - It's a new beachbody workout set, and it's awesome! I'd link it for y'all, but I don't think that's allowed. Google it, or PM for more info.

Lisa - thanks for the links. I can't wait to read the articles.
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Old 01-20-2010, 06:31 PM   #23
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I know beachbody! Thanks laura!
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Old 01-20-2010, 10:07 PM   #24
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Let me know how that Brazilian Butt DVD works.
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Old 01-20-2010, 10:11 PM   #25
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Hey guys---

I'm new, hello! Just wanted to say, I started working out 4-5 days/week starting on the 1st, and was doing mainly cardio. Was doing great-- lost 8 pounds in a few weeks. I've added in strength training this past week, and am up a good 3-4 pounds. I know it is likely just water retention, as my muscles are very sore... but how long does it usually take before this weight is shed? I know the ultimate goal is my size, not weight, but right now, I do also care about the weight. I highly doubt I'll ever be a 180 pound size 6, so some weightloss is important to me.

Any thoughts?

TIA!
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Old 01-21-2010, 02:46 AM   #26
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Sam, I'm no expert but I think I've seen figures of up to a month for your body to adjust. I know for me it wasn't that long but I only weigh once a week (OK sometimes twice ) so most weeks I see a loss or at least holding even, excluding Christmas/New Year and the week after DDs birthday party (LC leftover cakes - way too many ).

Thursday info for me:-
B:- yogurt with PP, HWC & raspberries
L:- Taco salad
S:- s/f chocolate bar
D:- 'Mom's Crazy Cabbage' casserole, 1st time making this & it was delicious (LindaSue recipe of course ) + 1oz cheddar cheese as I was still hungry

UB weights workout all @ 10kg (22lbs):- chest fly (3x12); chest press (3x12); skull breakers (3x12); tricep kickback combos (2x12 + 1x10); and bicep curl to shoulder press combos (3x8). This is a new high weight for the tri & bicep exercises, hence the lower reps. My elliptical machine is back in working order too . I wore out the resistance strap and had to wait over a week for the replacement one to arrive from across country . So I was able to do 10min warm up, 2min cardio between circuit sets & 6min cooldown on my elliptical. Then did my standard yoga/stretch routine.

Spent some time looking at the local library catalog on-line today (quiet @ work) and have reserved lots of exercise/lifting books and a few exercise/fitness for kids books too. No time like the present to get DD more involved in fitness . Will have a better look & pick out the best ones Saturday morning so I'll have lots of reading to do over the next few weeks.
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Old 01-21-2010, 08:03 AM   #27
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Love Lyle. Option 3 is my next plan as soon as my leg gets better.
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Old 01-21-2010, 09:19 AM   #28
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AHHH HA! I know what has been making my hair fall out!! NO SHOTGUN! I read reviews on this product and someone asked if anyone else has noticed their hair falling out. I have been taking this for 2 weeks or so and I am linking my hair loss to it. Time to lay off the shotgun I hope my hair will grow back! I could su

Just got back from the gym
Here is my workout for the day
Supplements, daily vits taken, Creatine, whey protein.
Deadlift: 50 x 14, 60 x 12, 70x12
Leg press: 153x12, 173x14, 193x12
seated calf raises, (same as leg press)
Dumbbell shrugs, 40x12, 40x12, 40x12
Dumbbell lunges, 24x12, 24x12, 24x12
Hyperextentions: 12x12, 12x12, 12x12
TADA!! LOL
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Old 01-21-2010, 09:45 AM   #29
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Odd. Doesn't appear to have any testosterone or DHT precursors in it. Did anyone speculate as to the cause?
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Old 01-21-2010, 09:54 AM   #30
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Stack, It has a lot of stuff in it, but I dont see DHT or Testosterone. They didn't go into detail about the hair loss, or why on the review. It was enough for me to say "No more"
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