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GOOSIEMOON
GOOSIEMOON's Photo SparkPoints: (151,348)
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2/26/14 11:50 A

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Going to work out soon, as I'm feeling a bit anxious and movement always helps.

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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KOYONNE
SparkPoints: (9,908)
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1/29/14 9:16 P

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I check in every now and then


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SAMMYSWEETPEA
SAMMYSWEETPEA's Photo Posts: 4,462
1/29/14 12:27 A

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Anyone here?


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GOOSIEMOON
GOOSIEMOON's Photo SparkPoints: (151,348)
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12/22/13 10:00 P

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I am planning on upping my weights.

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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AHALTOM
AHALTOM's Photo Posts: 339
12/12/13 10:28 P

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I've decided to take a major step in my fitness for the New Year. I need to bust through my plateau and do something that is more challenging, so I've decided to do P90X3. Is anyone else doing it, or like to join me?

I'm here for a purpose...I will strain my potential until it cries for mercy. - Og Mandino


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N2LAW1
N2LAW1's Photo SparkPoints: (12,951)
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12/3/13 11:20 P

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I have increased the wt on the leg press and ham curls and I feel the difference, I also think I need to concentrate on more wide leg sets to hit the inner thigh because today, I feel the workout in my butt, quads, hamstrings, calves and abductors but very little in the inner thigh area.

Thank you for the suggestions

Edited by: N2LAW1 at: 12/3/2013 (23:23)

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SADDHU1
SparkPoints: (28,353)
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12/3/13 12:03 P

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Thank you! I feel better. :-) I am glad you included the info on your knee issues. That does complicate things. Have you ever worked with a PT? Just be careful either way. Your leg routine looks pretty good. Have a great day!



N2LAW1
N2LAW1's Photo SparkPoints: (12,951)
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12/1/13 10:41 P

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Hi Saddhu1

First let me say I hope you feel better, I see that you noted on your sparkpage that you are sick. Drink lots of fluids. emoticon

Second, in response to your question about my leg workouts here is the specific I do for my legs. But first let me say this, I am 52 5'3 previously in the Army back in my 20's. I have problems with my knees, I chondromalacia, I had surgery on my right knee when I was about 9. Now that I am older I started having problems with my knees hurting, my left knee at the top of the knee cap hurts when I walk up steps and my right knee hurts at the bottom of the knee cap. I have been through Physical therapy and work with a sports ortho doctor, altho haven't been back in about 4 months. He always tell me to do what I feel comfortable doing. I am only telling you this to give you a background on me. As you see I am not shy about weights, I have let my body go over the last few years and now I am serious about getting my health and shape back and my body toned. I had such a scare with my physical about 2-3 years ago, threaten to be a full blown diabetic then a thyroid and breast cancer scare, and oh yes one ortho (before I found this sports doctor) said I should think about knee replacement surgery. Heck No!!! So I got busy and lost the weight and still have a way to go to hit my goal weight and BMI but I seriously and I mean seriously want to be tone and tight, I am not looking to be a body builder or go out for competition but I do want to get this body together. So thank you so much for your suggestions. Here is what I do on my leg days which is two ( I always do the leg press, leg curl and abbdutor and leg extension) here is the breakdown of what I do either on Monday or again on Friday
-Leg Press sled machine 4 sets of regular foot position then 4 sets of wide pointed outward foot position to work the inner thigh muscle, I believe the gracilis
-leg extension: 8-10 reps 3-4 sets usually about 50-60 lbs due to my knee but I do wear a brace
-dumbbell squats 12.5lb each hand or bar squat (with bar only no wts): 3-4 sets 12-15 reps
-lunges: 12.5lbs 3-4 sets 10-12 reps
-abbductor: 90lbs 4 sets 12 reps seated w/back against pad then another 4 sets 12 reps leaning forward which hits the area on the inside of the thigh near the knees
--abductor but when I do this one I am sore in the right hip later, it's like a burning pinch, so although I do it I do it with very light weight
-leg curls: 40lbs 4 sets 12 -15 reps
**
We do not have at my gym (24hr fitness) a standing glute machine, any alternatives/suggestions?
Yes I will start doing the calf machine, I just haven't done it because my calfs already pop, in fact that probably was the first muscle to top of my quads to develop the quickest.

Thanks again, I look forward to yours and others suggestions and starting tomorrow, Monday I will incorporate the other suggestions you provided, i.e. increase wt on the leg press
emoticon


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SADDHU1
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12/1/13 10:31 A

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Welcome Sophia! Congratulations on your progress. As far as fat on the inner hips and flanks, it is a common issue to genetically gain weight in certain areas. We all have different patterns of weight gain / loss. We can not spot reduce fat (without liposuction), but your continued weight loss and strength training is bound to improve those areas greatly. As far as your routine, always work muscles in opposition. For example, since you are working abductors you also need to be working adductors to maintain proper muscle balance and to avoid injury. This is true even if you already like the appearance of this area. Hit the legs from every angle. Are you doing squats? Are you doing prone leg curls (lying on your tummy)? What about the standing glute machine? Calf raises? 45 degree quads? As far as standard leg press goes, 8 sets of 12 reps is a lot of the same exercise (even with 2 foot positions.) The weights are also not truly heavy for you if you can do 8 sets. Increase the weight so that you are really fatigued to failure after 2-3 sets. Perhaps increase the weight on the abductor sets as well. Do you do any cross training (other than cardio)? Exercises that improve flexibility such as yoga, ballet or martial arts tend to utilize leg and hip muscles from every direction. I hope these suggestions help, but please be aware that you will likely always have some fat in trouble areas. I was a ballet dancer until age 27 and even at 5'9" 112 lb, I had a tiny bit of fat in my personal trouble areas. Keep up the good work. You are well on your way!



N2LAW1
N2LAW1's Photo SparkPoints: (12,951)
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11/29/13 2:31 A

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Hello everyone, I am new to the group, my name is Sophia. I have been Sparkin seriously for about a year. I am focus on toning and weight/fat loss. I have already lost about 33 pounds but have plateau. I have started ST after a stint with a trainer. Here recently I am doing split training. Mondays legs/glutes Tues cardio Wednesday chest/back/light shoulders Thurs cardio and Fridays legs again/arms/shoulders. My biggest problem area are my inner thighs and fat on my back above my butt, I guess the lats. I can see the wt loss all over and folks who haven't seen me in a while comment about how good I am looking. I can feel the change in my body composition and my clothes although my scale is not moving more than a pound or two up/down. I am not that concerned with that right now because I read alot about muscle weight vs fat weight. Right now I want to know what exercise or workout that is going to really hit my inner thighs, especially near the pelvis area, I hate that it is a glob of fat hanging right there, I want it to tone/tighten up. My leg workout consists of leg press/sled machine I do 8 sets with 12 reps of heavy weights: 4 sets/with my feet pointed out and wide and 4 sets with my feet centered. I do the abbductor 4 sets, I do leg extensions. Any other suggestions to hit that area???

Thank you any and all suggestions


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YMI0625
YMI0625's Photo Posts: 235
11/23/13 9:21 A

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looking to maintain and care for what muscles i do have.
i am going to read these today :)

http://ajcn.nutrition.org/content/81/5/953.full
http://www.dummies.com/how-to/content/what-happens-to-aging-muscles.html
http://www.nlm.nih.gov/medlineplus/ency/article/004015.htm

emoticon



SAMMI-SAM
SAMMI-SAM's Photo SparkPoints: (22,755)
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11/22/13 7:51 P

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I'm new to this group & I do 3 sets of 8. Cardio & weight lifting=awesome!

Final weight goal of 140 pounds & maintain my fitness with excellent blood sugar management.


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FITNESS_ELLE
FITNESS_ELLE's Photo Posts: 674
9/20/13 5:54 P

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I'm new to this team. I love weight training, but I was neglecting cardio, so now I am alternating days. What do people tend to do? I generally do 3 sets of 12, 10, 8 reps... arms, squats, back, and chest


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GMO_JEN
GMO_JEN's Photo Posts: 3,271
7/4/13 9:56 P

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Evening everyone- I am fairly new to the team, but not to spark. I have started using Live Fit with Jamie Eason. I am sort of on week 2, but had done 2 weeks of her routine prior to that. I have been feeling really good about the workouts, and have lost weight and gained some muscle. I have a long way to go, but I think this is good start!






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JANTET
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6/27/13 7:30 A

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Thanks for mentioning the Joyce Verdal books. I'm in the UK and have never heard of her - I've done lots of searches on Amazon UK for books on weights but her name has never come up. Just searched for her by name on there now, and they do stock her books - so I'm off to choose one!



EOCROSSFITMOM
EOCROSSFITMOM's Photo SparkPoints: (3,174)
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6/25/13 5:20 P

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Val I started off with Joyce Verdal about 10 years ago myself. Before that I was in the Marine Corps and of course did strength training in there but not so much after I injured my rotator cuff. It was JV's books that got me giving it a go once again. Then life happened and now I'm doing Crossfit at home because it is so much like being back in the military again. Though if I hadn't started JV workouts I might not have given CF a chance :)

EOCrossfitMom
Mom of 8
Grandparent-To-Be

Army Daughter
Marine Veteran
Air Force Mom




KTLIVINGGRT
KTLIVINGGRT's Photo SparkPoints: (972)
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6/20/13 3:22 P

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I LOVE kettlebells!!!!!!!!!
I find I can get a really good workout, really feel it and so easy right in the living room!

Katie


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TRINIITY1
TRINIITY1's Photo Posts: 2,059
6/20/13 12:24 P

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emoticon emoticon
I am mainly into kettlebells and looking into cutting off the fat and building shapely muscles!
Welcome!!

~Trina, in WI
P90X BRING IT!!!
BTS-Q2 Soaring Scarlet Phoenix Captain

WI link for Scarlet Phoenix:
docs.google.com/forms/d/1MOS0zB1LX8-
9wGSUYoiJHX-vLP0uF9lYOlkL0xlVOq8/viewform


BLC 24 C.A.M.O CREW
BLC 23 Tenacious Jungle Tigers


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MOMOF2GREMLINS
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6/7/13 11:07 P

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Hi everyone,
new to the team but not to SP! I've lifted heavier weights many years ago and then unfortunately stopped and got 'skinny fat'. Now I'm dusting off my weights and got a new bench and all motivated to start lifting heavy again! Right now I'm reading a lot of Joyce Vedral's books, which were the ones that got me into ST all those years ago!
I'm looking forward to get strong and toned again and leave this fluff behind me! emoticon

Val emoticon

~*Val*~

My blog
cowhuggerslife.blogspot.com

Help by clicking daily!
theanimalrescuesite.com/clickToGive


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KTLIVINGGRT
KTLIVINGGRT's Photo SparkPoints: (972)
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6/7/13 4:20 P

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Been maintaining my weight loss for quite some time now, added strength training about 4 months ago-LOVE IT!!! Body is changing, I am stronger, and everything just feels better!!!!

Katie


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EOCROSSFITMOM
EOCROSSFITMOM's Photo SparkPoints: (3,174)
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5/15/13 9:55 P

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New here too :) I just started my new workout program when I finished finals. I'm doing Crossfit with walking or swimming cardio (depends on the day).

EOCrossfitMom
Mom of 8
Grandparent-To-Be

Army Daughter
Marine Veteran
Air Force Mom




RANEYDAY91
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5/12/13 8:52 A

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I am so excited about my progress I can actually see me transforming before my eyes! I joined bodybuilders.com and have been following the bizzy 21 day diet and work out. I have been doing this for 6 days now and already lost a pound and an inch off my waist and I feel so much better! I was so excited I just had to share with all of you!

~Debbie~


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GOOSIEMOON
GOOSIEMOON's Photo SparkPoints: (151,348)
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5/7/13 8:25 P

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Today, when I was able to move a large stone in the yard, I was so glad that I strength train.

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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ELLIEFUNT
ELLIEFUNT's Photo Posts: 1,323
5/7/13 7:16 A

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Tell me more about Les Mills Pump. I'm seeing this name more and more.

~~~~~~~~~~~~~~~~~
Debbie

I can do all things through Christ who strengthens me! Ph. 4:13


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BCOLBY2
BCOLBY2's Photo SparkPoints: (4,187)
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5/6/13 5:40 P

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Ive heard of the Jackie and Jillian programs - but not any from O. I love the Les Mills Pump and think its a good one for me to start with. Im excited to read these posts and see women getting strong and fit - and I hope that I will be able to really start seeing some muscle definition very soon! Open to any and all suggestions and ideas!

Brook
emoticon

Stronger every day!


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LYNNA1968
LYNNA1968's Photo SparkPoints: (42,504)
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5/5/13 9:41 A

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WELCOME! Sorry for the belated howdy! I haven't tried the ones from O, I've been using the ones from self and fall back on Jillian and Jackie. Good luck and kick butt!

Watch out world! Here I come


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ELLIEFUNT
ELLIEFUNT's Photo Posts: 1,323
5/2/13 7:08 A

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Newbie here as well. Recently bought a weight bench & 180 lbs. of weights. right now I'm using Oxygen magazine workouts. Full body 3x's a week. I may change it up this May. Hoping to learn more from you all here!

~~~~~~~~~~~~~~~~~
Debbie

I can do all things through Christ who strengthens me! Ph. 4:13


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IAMARMSTRONG
Posts: 443
3/27/13 10:44 A

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Newbie here,
I'd consider this step 'part 2' of a my journey. I now have some muscle definition in some areas as a result of cardio, and want to improve the rest.

So, herrrrree weeee goooooo!!!!!



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SOCAL_LEE
SparkPoints: (28,507)
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3/21/13 2:31 P

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Just joined this group, but I've been on SP for a couple of years and have been lifting on and off for quite a while. At the same time I joined SP two years ago I started lifting more systematically, using the New Rules of Lifting books. I'm currently using Supercharged. I had great results, shed a lot of fat and got muscular, but over the last few months I haven't been very careful with my diet and some fat's coming back on, so I am trying to restart my process so I can get back to where I'm happy. I joined this forum for some accountability and motivation. Thanks!



GOOSIEMOON
GOOSIEMOON's Photo SparkPoints: (151,348)
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3/11/13 8:46 A

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It's Monday and that means ST in my world.

Have a great day, all!

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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GOOSIEMOON
GOOSIEMOON's Photo SparkPoints: (151,348)
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3/7/13 5:27 P

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I have been lifting free weights for 25 years, and I love it. It makes me feel strong and capable and powerful. I'm overweight, and eating will always be the harder part of the puzzle for me.



"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

~ Earl Nightingale


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TABBIE28
TABBIE28's Photo SparkPoints: (6,451)
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2/26/13 2:12 P

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hey everyone i'm new. Just started weight lifting bout a month ago.

"The only bad workout is the one that didn't happen."
"You are making progress. Don't give up now."
"I will not feel deprived when I bypass junk food. I will feel empowered that I made the healthy choice."



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KATPAINE
KATPAINE's Photo Posts: 38
2/24/13 1:14 P

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Hi! i'm new to this team and am very excited to see so many posts!

Edited by: KATPAINE at: 2/24/2013 (13:40)
If you don't know what you're doing, don't do it harder!


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TATTOO127
TATTOO127's Photo Posts: 91
2/13/13 6:31 A

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Good Morning all :) I am just joining this group. I am getting back to a commited 5 days per week of working out and eating clean! I really want to increase my weight lifting and get some lean results by spring!


 current weight: 135.0 
 
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TUBJUMPER
TUBJUMPER's Photo Posts: 1,179
2/12/13 10:29 P

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My DD went to the gym with me so I got to bench press today. I also tried incline pushups on the Smith machine. It was a great day at the gym!!

Tammy

"When you think you can't, revisit past triumphs"

"Everyone eats and drinks; yet few appreciate the taste of food"




 current weight: 304.2 
 
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LINDAJOYWK
LINDAJOYWK's Photo Posts: 5,188
2/5/13 6:40 A

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Thanks-unfortunately,I seem to be more apple shaped-too much in the middle! Guess that is
gonna take more diet than anything-trying to get serious again-good to know I can push up
on the weight without getting big legs too!

"It's not the mountains ahead that wear you out-it's the grain
of sand in your shoe"-unknown


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TUBJUMPER
TUBJUMPER's Photo Posts: 1,179
2/4/13 8:21 P

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Everything that I have read says you won't get big legs. We don't have enough testorone. You would end up with great toned legs. I'm working my legs hard but I'm waiting for the fat layer to come off. I carry all my weight in my butt and legs.

Tammy

"When you think you can't, revisit past triumphs"

"Everyone eats and drinks; yet few appreciate the taste of food"




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LINDAJOYWK
LINDAJOYWK's Photo Posts: 5,188
2/4/13 6:40 A

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There was this little tiny girl (I'm 5'8")on the leg machine before me & she was pushing alot
more than I was so I decided I needed to up my weight...now,I'm thinking about increasing it
again,but here's my question...I want my legs to be tight,but I don't want big,muscular legs-
what's gonna happen if I keep going up on weight?

"It's not the mountains ahead that wear you out-it's the grain
of sand in your shoe"-unknown


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TUBJUMPER
TUBJUMPER's Photo Posts: 1,179
2/3/13 8:58 P

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I need to work on upper body strength. My legs are coming along fine because I have always had strong legs. I can do bent over D.B. rows with 20 lbs 3 sets of 8-10.

Tammy

"When you think you can't, revisit past triumphs"

"Everyone eats and drinks; yet few appreciate the taste of food"




 current weight: 304.2 
 
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NYC_NATIVE
NYC_NATIVE's Photo Posts: 2,594
1/17/13 9:28 P

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Beth, congrats on the PR! And it's great to get kudos at the gym from fellow lifters, too.

I've been doing one of Lauren Brooks' kettlebell workout programs. It has me doing Turkish Get-Ups, which I normally hate. But, I'm improving on them and I feel good about that.

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John


COXBETH
COXBETH's Photo SparkPoints: (6,452)
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1/15/13 12:34 A

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Real bodybuilder types are generally friendly and supportive no matter what you are lifting - they're usually just happy to see a chick in the gym giving it a shot instead of living on the elliptical!

Tonight, I had a PR with my squat weight. The guy next to me had THREE 45LB PLATES on his...and it wasn't a "hard" night for him. And when I asked to borrow the 2.5 lb plates, he asked me about my lifts and high fived me for the PR. :) Totally awesome workout; I love lifters!

Yesterday is but a dream, tomorrow but a vision. But today well lived makes every yesterday a dream of happiness, and every tomorrow a vision of hope. Look well, therefore, to this day.

~From the poem "Salutation to the Dawn" generally attributed to Kalidasa ~
------------------------
10wks/10lbs challenge - goals are in ()

Week 0: 131.0
Week 1: 129.0 (130.5)
Week 2: 131.0 (129.5)
Week 3: 128.0 (128.5)
Week 4: (127.5)
Week 5: (126.5)
Week 6:


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LINDAJOYWK
LINDAJOYWK's Photo Posts: 5,188
1/14/13 7:53 P

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Hey,we all do what we can!

"It's not the mountains ahead that wear you out-it's the grain
of sand in your shoe"-unknown


 Pounds lost: 14.0 
 
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FALCONGIRL2010
FALCONGIRL2010's Photo Posts: 147
1/14/13 7:20 P

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I've been doing 2 ST days plus a little light 5 lb free weights on the weekend. Hope to keep it up! Sometimes I feel embarrassed to use a machine after a guy sets it to like 150 and I have to move the weight to like 25, but I'd rather lift a little than nothing!

Edited by: FALCONGIRL2010 at: 1/14/2013 (19:20)
Your life is the sum total of every choice you make. One day at a time.

Check out my healthy cooking blog: Cheap, easy recipes! collegeapprovedfood.blogspot.com/


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GAMERGIRL6
GAMERGIRL6's Photo SparkPoints: (730)
Fitness Minutes: (170)
Posts: 48
1/13/13 12:56 P

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I did my first strength workout today in who knows how many years. I used free weights as that is all I have at home. It went well, but my putter body id a lot weaker then I thought it was.


 current weight: 195.0 
 
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TUBJUMPER
TUBJUMPER's Photo Posts: 1,179
1/2/13 10:39 P

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I lifted today and feel good! I have hardly lost strength.

Tammy

"When you think you can't, revisit past triumphs"

"Everyone eats and drinks; yet few appreciate the taste of food"




 current weight: 304.2 
 
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LINDAJOYWK
LINDAJOYWK's Photo Posts: 5,188
12/31/12 4:18 P

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The other day when I did the pull up machine I was thinking about going down on the assist weight-today I could barely make it-dragged through the entire work out-can't quite figure out
why some days are so hard while other days are easy! At the gym they said many things
could factor in this...

"It's not the mountains ahead that wear you out-it's the grain
of sand in your shoe"-unknown


 Pounds lost: 14.0 
 
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COXBETH
COXBETH's Photo SparkPoints: (6,452)
Fitness Minutes: (2,938)
Posts: 419
12/31/12 3:15 P

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Hiya ladies - I just finished my first strength workout in two weeks and ... wow. I used the pullup machine to assist me and even then I had to fight through every rep. But I did it and I'm super proud of myself for not wimping out and finishing them all.

Yesterday is but a dream, tomorrow but a vision. But today well lived makes every yesterday a dream of happiness, and every tomorrow a vision of hope. Look well, therefore, to this day.

~From the poem "Salutation to the Dawn" generally attributed to Kalidasa ~
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10wks/10lbs challenge - goals are in ()

Week 0: 131.0
Week 1: 129.0 (130.5)
Week 2: 131.0 (129.5)
Week 3: 128.0 (128.5)
Week 4: (127.5)
Week 5: (126.5)
Week 6:


 current weight: 133.0 
 
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TUBJUMPER
TUBJUMPER's Photo Posts: 1,179
12/29/12 10:25 P

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I'm making progress in the exercise department. I got to the gym twice this week and did cardio and S.T.

Tammy

"When you think you can't, revisit past triumphs"

"Everyone eats and drinks; yet few appreciate the taste of food"




 current weight: 304.2 
 
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GRATTECIELLA
GRATTECIELLA's Photo SparkPoints: (23,309)
Fitness Minutes: (14,955)
Posts: 737
12/24/12 7:40 P

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Love the idea of this group! Hopefully I will build strength by doing weights a few times a week, combined with cardio and yoga -- I need a mix to keep me motivated.

GratteCiella


 current weight: 165.3 
 
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TUBJUMPER
TUBJUMPER's Photo Posts: 1,179
12/19/12 7:07 P

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Hi team,
I heard that Insanity is rough!! I have to back on the weight training wagon. Tomorrow I'm off to the gym. Hopefully I have not lost too much strength

Tammy

"When you think you can't, revisit past triumphs"

"Everyone eats and drinks; yet few appreciate the taste of food"




 current weight: 304.2 
 
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NKOUAMI26
NKOUAMI26's Photo SparkPoints: (27,192)
Fitness Minutes: (18,847)
Posts: 821
11/8/12 12:48 P

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Hi team, I hope the day is starting great for all of us. Today for me was shoulder and abs workout preceded by Insanity

"A woman's heart should be so hidden in God that a man has to seek Him just to find her."

Max Lucado



 current weight: 160.5 
 
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