Sunday, May 06, 2012
Well, as I mentioned at the end of LiveFit Week 12, I still had 8 weeks left until my trip and I wanted to keep going by doing a compressed-schedule Round 2 of LiveFit.
So I've been plugging away and I'm mid-week through my 2nd week of Round 2, which is Week 4 of the program.
I've backed off a little on some of the weights and I've increased on a few. The ones using lower back or balance are still very problematic for me. I am only doing 5# on single-leg deadlifts (I still can't balance these) and I've nixed Bent-over barbell rows and will be returning to Incline Bench dumbbell rows so my back is more supported (worse yet, these two have been on subsequent days, so the back pain would just worsen).
I feel very encouraged on some workout days (Legs, back) and discouraged on others (I'm still really weak on Triceps and Delts), but I just plug away and my only comparisons now are "Am I doing better than I did LAST week?"
I've had more than a couple hysterical moments (just about took my ear off trying to do too much weight on the overhead triceps extensions the first week) and a couple of discouraging ones (dang it, never wanted to use those 5# dumbbells again!) but overall just plugging away. Lost another pound.
But alas, a plan is just that- a "plan" and it looks like I will need to revise mine. I am getting surgery on my collarbone area this week. Nothing big-- a lump that is probably just a fatty tumor-- but it sits right where my backpack straps go (so its annoying as well as ugly) and my doc approved removing it.
Which means I am supposed to take it easy... for up to 2 weeks. 2 weeks that I wanted to be doing Phase 2.
Now, I'm a very stubborn person. I'm still trying to figure out which exercises (weighted or unweighted) don't use or cause strain on my upper chest/shoulder area.
hm, flyes out, delt raises out... well... still working out the details. determined to at least keep some semblance of a workout schedule so I don't get out of the habit. fortunately cardio is IN. I'm already tossing in Day 1 of Week 5 *before* the surgery instead of having a rest day that day.
I accept that I need to take it easy and let it heal properly (I'll have a scar in a visible area, so I'm motivated to baby it a bit). And I accept this means maybe not quite the progress I hoped for in 8 weeks-- but I'll still be eating clean and being active as soon as I can, so I expect I can focus on that and still make some of my goals.
So I will re-evaluate each week and see what I can manage and readjust goals as needed to be realistic. I'll try to take measurements and progress before to keep me motivated to return to full speed when I can. And I'll keep on sparking!
Sunday, April 29, 2012
As my inspirational poster says, "I may not be there yet, but I'm closer than I was yesterday."
So I don't look like Jamie Eason yet, but for a short 12 weeks, I think I am on my way.
If you haven't yet read my blogs about Final Measurements or Final Lift Stats, I think these tell a more complete story than the pictures, but I know how human nature makes us all stare at the wreck at the side of the road. We engage with the visual.
Lifting Stats: www.sparkpeople.com/mypage_public_jo
If you can't be bothered with above, it may be at least helpful to know that I'm 5'0" tall, I followed Jamie Eason's LiveFit 12-Week Trainer program, and lost 11 pounds and 20.5 inches. Our SparkTeam rocks, by the way!
Ok, for pictures. I only took a few poses with the befores, so didn't get a great legs comparison (but you'll see how much smaller my butt is).
Side View- yes, my butt sticking out the bottoms on the before. You don't really get to appreciate the fact that I had not one, but two rolls on my back (my arm is covering them) but they are gone now.
My favorite--Back and Butt (again, my butt completely hanging out of the bottoms on the before. surprised they stretched as much as they did. you can't really see how large the back fat rolls really are as they are half stuck in the top and the bottoms, but well, there ya go)
So my Afters are my new Befores and we'll see how much more progress I can make in 8 weeks.
Saturday, April 28, 2012
Finished my first LiveFit Round 2 Legs workout. I was a little nervous going in as the instructions are to 80% of your maximum lift for reps of 10. Well, at least its only reps of 10, but my maximums are so much higher than what I was lifting the last few weeks (albeit at reps of 20 with plyos and circuits built in), that I was hesitant.
I figured out my numbers... actually I figured out the 60-80% number range (since I'm skipping the first 2 weeks of LF during round 2) so I'd know a number to stay above if I DID need to back off the 80% this first time. And I knew I was NOT going to do high weights on the single-legged deadlift. Just doing them is questionable for my back, but I want to start somewhere so I decided to keep them in with low weights. Also, with my balance issues, I didn't want to push it too hard on walking lunges (I hadn't figured my maximum on that anyway, so I'd be guessing).
So on with the workout!
3 SETS EACH
* Leg Extensions 60x10 (was 25# the first Round 10 weeks ago)
* Wide Stance Barbell Squat 65x10 (was 25# the first Round)
* Walking Barbell Lunges 40x10 (was 13# the first Round) I will up this to 45-50# next time, but the entertaining part was trying to get that much weight up, over my head, and onto my back. this is nearing the max limits of my curl/press weight.
* Single-Leg Deadlift 8x10 (couldn't do these in LiveFit Round1 due to back issues). I fell over about 4 times. balance is sh!t, especially after the lunges.
* Lying Leg Curls 35x10 I tried 45 and couldn't do them properly, so dropped (was 25# during Round 1)
* Seated Calf Raise...85x10 (was 18# first Round 10 weeks ago- I had a twisted ankle then)
Okay, here I hit a real dilemma... I needed to try to do 80-90#. except I couldn't get that ON my body on my own - my arms can't lift that much weight into position. I even tried lifting one end of the barbell at a time (balancing the other on the bench- no go). I had to get creative. One 35# plate balanced on my leg, 50# weighted barbell... this is not ideal. I'm sure I will have a bunch of bruises from the pressure on my thigh (especially when I had to set the barbell on my upper thighs so I could then pick up the plate and place/balance it near my knee before placing the barbell on top)
Any suggestions for next time?? my dumbbells do not configure past 50# or so, my curl bar only goes to 80# and I can only lift about 50# with my arms.
* Standing Calf Rise 40x10 (was only 10# first Round 10 weeks ago!) Technically my max says I should do 45-65#. Next time I will try 50#, but on the last 2 of the sets, my arches were tightening.
All hard, but ALL doable (in some fashion)! Now tomorrow I need to work on those biceps so I can be able to lift up that barbell soon!
Thursday, April 26, 2012
Well here they are… actual results from a regular chick who went from obese and relatively sedentary in 2011 to doing LiveFit for the first time in 2012. I am pretty happy with these numbers and happier still that I rid myself of not one, but the TWO fat rolls off my back. I still have a way to go to having my old body back (circa 2008), but for 12 weeks (or 16 if you want to count my January efforts as well), I couldn’t be more pleased.
• Starting Weight Jan 1, 2012: 153 #
• Starting BMI: 30
• LiveFit starting weight (Feb 3, 2012): 145 #
• LiveFit Starting BMI: 28.4 (overweight)
• Final Weight upon completing 12 weeks of LiveFit: 134 #
• Final BMI: 26.2 (still overweight)
11 pounds lost in 12 weeks.
I think this is really great, particularly considering I added muscle and had that now-infamous (ingrained in my brain lest I forget the lesson) Foodie Weekend 5# weight gain. I actually lost 16 pounds if you consider that I had to lose 5 of them TWICE! I’d be happier if I could say I was no longer ‘overweight’, but its progress. I need to lose 7 more pounds before I’m a healthy BMI. That will be my goal for the next 8 weeks.
The rest of the measurements I started tracking with LiveFit. Now with Body Fat, I’m not being all precise- I’m out of range enough that I think just tracking using a consistent algorithm will be fine. The results of different formulas WIDELY vary, so I chose the LEAST generous one (i.e. giving me the highest % when I started) – the US Navy algorithm.
• Starting Body Fat %: 38.7%
• Current: 31.2%
• Goal for June 2012: Less than or equal to 29%
The rest, in order of percentage of size reduction:
• Arms (right): 14 inches down to 12.25 inches (1.75” or 12.5% smaller) I could easily take 2-4 more inches off here. Wow, I didn’t realize they were so huge!
• Waist: 34.0 inches down to 30.25 inches (3.75” or 11% smaller)
• Neck: 14.5 inches down to 13 inches (1.5” or 10.3% smaller)
• Hips: 41.5 inches down to 37.25 inches (4.25” or 10.2% smaller)
• Thighs (right): 25.5 inches down to 23 inches (2.5” or 9.8% smaller)
• Shoulders: 43.5 inches down to 39.75 inches (3.75” or 8.6% smaller)
• Calves (right): 15 inches down to 14 inches (1” or 6.7% smaller)
• Chest: 38.25 inches down to 36.75 inches (1.5” or 3.9% smaller)
• Forearms: 10 inches down to 9.5 inches (1/2 inch or 2.6% smaller)
TOTAL INCHES LOST: 20.5
Sorry, the pix will have to wait... probably until Saturday- running out for Training hill hike tonight to prep for the Swiss Alps...
Thursday, April 26, 2012
So today was my last workout (cardio only) day for Jamie Eason’s LiveFit 12-Week Trainer program.
My roommate had a day off so I thought it would be good to have him around to spot me while I re-check my lifting stats to see what my MAXIMUM lift weight has become. I knew I had gotten stronger (a lot) but I really wasn’t prepared for some of these numbers.
Keep in mind, that I am a LIGHTWEIGHT. Some of the exercises I couldn’t even do at the beginning without modifications – namely I could not even USE the barbell because the unweighted barbell was way too heavy, so I started with small dumbbells. So first I am going to put my very modest STARTING maximums—this is the absolute most I could push ONCE with good form. For Phase 1 of LiveFit we were lifting 60-80% of our maximums for 10-12 reps.
Starting Maximums (Feb 3-6th)
• Bench Press:16#
• Barbell Squat: 32#
• Deadlift: 0 (vetoed by PT)
• Bicep Curl: 17#
• Barbell Rows: 16#
• Overhead Press: 20#
• Dumbbell Flys: 10#
• Standing Calf Raise: 20#
• Calf Press: 30#
• Triceps Extension: 10#
• Wide-grip Lat Pulldown 40#
Now based on my starting points, I am absolutely pleased as punch with my progress. On with the new maximums.... Some of them changed by 5 times the weight! Drumroll please…
Ending Maximums (April 25)
• Bench Press:50#
• Barbell Squat: 85# (even my roommate was impressed here because I could do a FULL squat)
• Deadlift: 65#
• Bicep Curl: 40#
• Barbell Rows: 50#
• Overhead Press: 55#
• Dumbbell Flys: 36# (I got a little overzealous by this time and tweaked my right shoulder trying for 50#s! ok, that was silly)
• Standing Calf Raise: 80#
• Calf Press: 145#
• Triceps Extension: 35#
• Wide-grip Lat Pulldown 60#
Now, you know what that means, don’t you?? My NEXT round of LiveFit is going to be REALLY REALLY HARD!
Yep, LiveFit friends, you haven’t seen the last of me! I have 8 weeks until my trip and because I don’t have a lot of time to learn a completely new program, I am going to be repeating parts of LiveFit. My plan is Weeks 3 and 4 from Phase 1 (want to focus again on muscle building), then three weeks out of Phase 2 and three weeks out of Phase 3. That is if I can keep on schedule (some possible small surgery coming up).
So tomorrow I rest up and Friday: It’s ON for Phase 1!! I can’t wait- I am soooo sick of cardio (my knees are sick of cardio, my feet are sick of cardio, and my shins are sick of cardio) that I am going to thoroughly enjoy the break.
Tomorrow I hope to get final measurements and possibly progress pix posted, if I can find the time to take new ones (if not I’ll get them this weekend).
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