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Great Workout Today - new weight lifting PR :)

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Sunday, December 09, 2012

The last several days have been filled with some really great workouts.

Thursday - my new 40 lb Kettlebell and the latest copy of Triathlete magazine came in.. magazine had to wait, the Kettlebell was calling.


-Did some great alternating one handed swings, clean and jerks, and one legged rows then switched up to a 25lb bell to do some snatches.

Friday - Training session with trainer. huge workout that ended with me doing the entire stack on a squat row. - for those not familiar (it is called by many names) with this move, you basically get into a squat position pull the handles to your chest but only let it back about 1/2 to 3/4 so that you are always keeping tension on the handles. I was pretty tired so we only did one set of 8 reps at the max weight Then we finished up with leg presses where I did 300lbs at the end

Saturday

I was pretty well rested so I went back and did another workout, this time I hit the weights fresh and the results were surprising.

Squat Rows - maxed out the weight for 4 sets 10 reps at 97.5lbs
***Machine

*** Whole stack - 97.5 lbs


Then did leg presses - AMAZING!!
I started off at 250 for a warm up, then went to 350 for 10 reps, then maxed it out at 400 pounds 1 set of 8 reps then a second at 5 reps...That's right 400 lbs!! that is 15 lbs more than my heaviest body weight - I started my journey at 385lbs.

**390 Stack

**Two 5lb add ons for 400lbs


Then I moved on to tricep extensions

**67.5 lbs for 10 reps -best weight yet for triceps


After a number of weighted core twists and weighted crunches I moved downstairs for jumprope intervals

***Used my interval timer on my IPod


I brought a weighted jumprope that I bought when I was in New York. It has 1lb weighted handles with a speed rope. The control was fantastic and actually got to do several intervals without tripping on the rope... almost like I knew what I was doing.


It has taken several years but I am finally beginning to feel about strength training like I have felt about running and triathlon. It used to be about as satisfying as flaming bamboo shoots under the fingernails. now I am really beginning to want to do it and I can feel changes happening. I am toning up, getting really strong, my arms are starting to show definition and best of all, what I do at the gym translates into benefits that I enjoy everyday.

People have also been noticing and asking if I have been losing more weight... boy I haven't heard that in a while. While I have not lost anything as of yet, I am starting to trim down and I actually think I am starting to look good.

This came to me this morning and I wanted to share it with you. When I was 385 pounds, I was socially invisible. Sad as it is, very few people take you seriously at that weight. I guess it is the societal norm. But I became empowered and finally took control.

I went from invisible to invincible. to do that I had to take the S out of invisible. S stands for self pity. to make the change I had to add NC which stands for NO COMPROMISE, then invisible becomes invincible.

It was when I quit feeling sorry for myself, making excuses for my condition, and determined in my heart to do something about it, something happened. When I took on an attitude of NO COMPROMISE, I went from invisible to invincible.

What no compromise means is NOT perfection but rather a 'come Hell or highwater' commitment. When I fall, I get up. When I binge, I brush it off and move on. When I fail, I encourage myself and move on. I will not compromise with things that will destroy my motivation and neither should you. I will always falter and mess up, that's part of being human but it was the unswerving dedication to keep going that got me this far.

I love my life and what I am doing.

I have the courage to start AND the will to finish.

My body IS my finishers medal.
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  Member Comments About This Blog Post:

SERASARA 1/5/2013 11:46PM

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EFFRAYECHILDE 12/18/2012 8:28AM

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RAPUNZEL53 12/16/2012 4:34PM

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MANILUS 12/14/2012 10:41PM

    Great job, nice to see your confidence and motivation!

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RUSSELL1960 12/14/2012 10:07PM

    Amazing! You are an Inspiration!

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FIRECOM 12/14/2012 11:20AM

    I am impressed. Being 77 years old, I can only dream of being able to do what you do. But I will do what I can do.

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GRAMPIAN 12/13/2012 9:47AM

  Well done!

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VOLLEYGIRL77 12/11/2012 11:24AM

    Awesome!

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WANNABFIT34 12/11/2012 7:34AM

    Looking good buddy, the toning up is really showing.

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BLUEJEAN99 12/11/2012 1:46AM

    emoticon emoticon

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MARYJEANSL 12/11/2012 1:03AM

  Congrats!

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JAMER123 12/10/2012 10:51PM

    emoticon emoticon emoticon emoticon Great blog.

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ROCKYCPA 12/10/2012 10:25PM

    Good for you - thanks for sharing!

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ONLYTEMPORARY 12/10/2012 9:59PM

    emoticon

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CATIATM 12/10/2012 9:37PM

    You are on a ROLL! I was energized just reading your blog! Keep up the great work!

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CLAYARTIST 12/10/2012 8:19PM

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CLPURNELL 12/10/2012 7:24PM

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SHOAPIE 12/10/2012 6:00PM

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ALIDOSHA 12/10/2012 5:16PM

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SUSIEMT 12/10/2012 3:53PM

    Thank you! I enjoyed this blog. Most especially the last sentence!
My body IS my finishers medal. WooHoo! Now that made my day!

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DIANNEMT 12/10/2012 2:02PM

    It isn't easy to get into shape--but it IS possible!! I wish I could help everyone I see understand that THEY can do it, too!!

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WALLINMW 12/10/2012 1:56PM

  Great blog. Stay encouraged. You will get there, one pound at a time.

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JOANNHUNT 12/10/2012 1:41PM

    emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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MOMMY445 12/10/2012 1:36PM

    you look amazing! woo hoo! you are doing so well! keep it up!

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SPARKLISE 12/10/2012 1:26PM

    emoticon emoticon emoticon

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PATRICIAANN46 12/10/2012 1:08PM

  I emoticon your enthusiasm. You are emoticon

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IAMAGEMLOVER 12/10/2012 12:45PM

    emoticon emoticon emoticon emoticon I also love your last line.

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CHARTHESTAR 12/10/2012 12:20PM

    Love your last line....
Your body is the greatest trophy!!

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CHANGINGSAM 12/10/2012 11:29AM

    Wow! You are doing great! Congrats on the new PR! emoticon

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KARRENLYNN 12/10/2012 11:19AM

    What a great attitude for your new way of life. You're right, unfortunately, that people treat you different when you're overweight. But I think it's an outward manifestation of how we feel and treat ourselves on the inside. And I think we train others to do that too. Now as we are taking control of ourselves and making the effort to respect our selves and take care of us, we teach others that we deserve to be treated better and we are worthy of notice.

You're doing great, and deserve all the best the Universe has to offer!

Karen emoticon

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RUNNER4LIFE08 12/10/2012 10:18AM

    emoticon That is some serious weight lifting! Awesome job!

And I totally understand your concept on the invincible... I am striving for that right now. You explained it so well.

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SANDYLH1 12/10/2012 10:10AM

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NEWCHINELO 12/10/2012 9:48AM

    WELL DONE!

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RANDOM00B 12/10/2012 9:35AM

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YULLABELLE 12/10/2012 9:32AM

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BOILHAM 12/10/2012 9:32AM

    Awesome. I love to read about folks who love to work out.

Working out is a part of my life, I can't remember NOT working out. It takes years of exercising to get to that mindset usually - you have gotten there quickly. Congratulations and keep it up!

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DONNALEE24 12/10/2012 9:20AM

    emoticon emoticon emoticon

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OFGREENGABLES 12/10/2012 9:17AM

    what a good final line!

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NEWMOM20121 12/10/2012 9:09AM

    Great job.

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WORKNPROGRESS49 12/10/2012 9:08AM

    emoticon

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DJSHIP46 12/10/2012 8:59AM

    Gotta love the enthusiasm!!!

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DNRAE1 12/10/2012 8:21AM

    Amazing and inspiring, Robert! Love your outlook and attitude. Have a great week.

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NILLAPEPSI 12/10/2012 8:16AM

    You are so right! People don't "see you" or take you seriously when you're obese/overweight.

You look fantastic!! Keep up the great work. emoticon

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LINDAOZ62 12/10/2012 8:01AM

  Great blog. keep up the good work!

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MIMIDOT 12/10/2012 7:36AM

    Great blog! Thanks for the reminder to pick myself up and get going. I needed that today! You're doing great!

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NEWTINK 12/10/2012 7:24AM

    You are such and inspiration emoticon

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BESSHAILE 12/10/2012 7:15AM

    what a fabulous post. Congratulations.

I'm SO glad you're finding the love with Strength Training. and isn't it amazing how you can do the most mundane things more easily once you get stronger? Clean out the gutters? Not a problem. hop up on that ladder? No sweat.

Well - nice to see your smile on a Monday morning.

thank you!

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LOGOULD 12/10/2012 7:00AM

    Oh, ho I look forward to the day when I canbget in ther training aside from my running. I DO love getting the miles back up there, but I really need to get in more ST! You, however are DOING IT! What an inspiration you are to me. I just have to remember that I am only in competition against myself...that I only have to do a little better each day and that perfection is not the goal.

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JANEMARIE77 12/10/2012 6:52AM

    emoticon weights aare amazing they have change my body more than anything else and that is why I love lifting

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TRYINGHARD54 12/10/2012 5:47AM

    ouch, looks painful..lol just kidding.. great blog.. your doing fantasic !

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