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1500LUNGES's Photo 1500LUNGES Posts: 1,384
2/19/12 1:22 P

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You got it girl - few reps = more weight = increased strength + changing your body!!

Jamie explains it here, under "building on your momentum."
www.bodybuilding.com/fun/jamie-eason
s-
livefit-phase-1.html


Edited by: 1500LUNGES at: 2/19/2012 (14:17)
Today, I compare myself to one other person: me yesterday.


LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/19/12 1:00 P

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just about to start Day 17 workout. I hadn't noticed the reduction down to 10 reps per set instead of 12 until then end of my Day 15 workout. Does anyone know why we're doing fewer (I'm guessing because the program has several more exercises per day and maybe to focus on increasing the weight). Now my workouts are taking 45-60 minutes instead of the initial 35-40.

Feeling stronger everyday (regardless of feeling sore!)

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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/19/12 12:50 P

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Welcome SemiCharmed. Read up and stock up on the dietary requirements and get your first couple of weeks of workout sheets ready. I find it is taking me some time to print out the exercise demos since I'm not familiar with most of them after the first week or two.



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1500LUNGES's Photo 1500LUNGES Posts: 1,384
2/18/12 11:51 A

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I'm going to be starting Phase 1 in March. Anyone else planning on it?

Today, I compare myself to one other person: me yesterday.


LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/15/12 7:13 P

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Well, more important to tracking the calories (Jamie says don't) is the types of clean food suggested and I'd say heavier on the protein than most women are used to eating. Everyone's height and weight will make our calories vary. I'm extremely short (5') so mine are probably lower limits than other people.
I was in the habit of tracking using the Food Tracker here though, so I continue to do so. I was used to eating low fat, so I'm actually trying very hard to keep ABOVE the minimum (27g a day) and not always able to manage that (60g is my SparkPeople max fat). I try to be between 1200 and 1550 calories. I often have to carefully plan to make sure I'm over the 1200cal and 27g of fat.
I can't seem to eat the portion sizes suggested-- like FIVE eggs. I eat 2-3 in the morning, add some to my protein shakes, and such.
I know that the days I do something cardio (activities like golf or hiking), I'm wayyy low on energy by mid-day and pretty sure I haven't eaten ENOUGH to sustain that so I'm trying to make the adjustments as best I can before Phase 2 adds in the cardio...
It is sort of weird when you're used to "dieting" to trying to add MORE food to have the energy required.
Good luck to you SwimChick77 and let us know how it goes...

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SWIMCHICK77 SparkPoints: (798)
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2/15/12 11:32 A

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I am so glad i found this page. i just finished day 3 week 1 and my arms are definitely feeling it. Its been a challenge but im trying not to add any cardio in. I am used to running 3 mi everyday on the treadmill so this is big for me! im not sticking to the meal plan because im on deployment so its hard to get the proper food but im doing the best i can by tracking my calories. how many calories are you guys normally eating and how high are your fat and protein numbers?

LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/13/12 6:08 P

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Welcome Chelsea! Glad you're here.
I also added on weight and a couple more exercises in week 1 and week 2. I was already used to doing crunches on a ball, so I added a 4# then a 6# medicine ball. I also added dumbbell side bends because I was used to doing them regularly (I upped the weight a tad though). It was hard to take 3 days off for me as well, though only because its not my crazy week at work. I will be wishing for that in a couple weeks...
By the way, we're on the same day schedule just 1 week apart(I just finished day 11). Its easier for me to work out Fridays- Tuesdays

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CHELSEAOHH SparkPoints: (1,958)
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2/13/12 5:11 P

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I am so glad I found this group! I just finished day four of week one. The ab workout was really probably too easy so next week I'm going to add on some weighted exercises. It's going to be hard to take three days off so I may very well just do two days off. It'll just depend on whether my upper body is still sore or not.

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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/12/12 12:53 A

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Glad to hear you're keeping at it. I am also thinking I am going to have to buy some heavier weights. I have my wimpy weakling dumbbells and my roommate has heavier man-size dumbbells, but I have nothing between 8 lbs and 15 in the dumbbells. fortunately the cable machine has all increments from 2.5lb all the way up to 50 lbs weight discs. I am taking notes at the end of each session to decide if I need to up the weight the next time I do the same exercise (was I pushing to failure?) Its been really helpful to fill out the next weeks sheet with the weight to pick before I get to that day.
I am now feeling deep muscle soreness. But just 2 more days for week 2 before the rest.
I went on a hike today on top of the back/biceps workout which made me very tired (like I had to NAP!). I probably should have eaten more to compensate.


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MELWOW's Photo MELWOW Posts: 623
2/11/12 10:30 P

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Starting week 4. Hard to believe it's gone by so fast.
I bought heavier weights last week as I work out at home too Lowfatfoodie. The 10 lb. dumb bells I had weren't cutting it anymore. My arms have definitely changed the most over the last 3 weeks.
My diet is still a challenge, but Lord knows I'm tryin'.
Melanie

Running is just "putting one foot in front of the other over and over really fast."
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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/10/12 4:56 P

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so great your husband will help. I am worried when I get to the harder stuff since I work out at home and don't have a training buddy.
Today I'm having that exercise 'high' - Day 8 and feeling Great! So excited that I was able to add weight on two of the exercises AND I was able to do 1/3 of the pushups in standard position when last week I had to do them all on my knees. Woohoo! Getting stronger!

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GOALSFORHEALTH's Photo GOALSFORHEALTH Posts: 10
2/7/12 12:48 P

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I am on day 8 of the 12-Week program. I've been sneaking in some cardio too--just because it gives me more energy. I've been trying to keep it at a minimum. I've been doing very well with my eating and hope to sustain that. I have seen an increase in energy and am really enjoying the weight training. It's a little intimidating to be at the gym some days when it's really crowded. Fortunately, my husband is an avid weight lifter and has been encouraging me and even doing the workouts with me :-)
I've been using cleaneatingmag.com and Oxygen Magazine websites for inspiration and recipes :-). I subscribe to both!

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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/7/12 12:30 P

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I have had practice at low fat 'dieting' and was already a month into seriously watching and controlling what I was eating before I found LiveFit, so I was a bit practiced at part of it- with the adjustments being ADDING fat (the good ones), eating every 3 hours instead of 4 times a day and supposedly not caring about my calories. Getting more than 1200 calories if you're only eating clean food seems actually hard (easy if I go out to eat at a restaurant).
I forgot how much I really missed weight training. I envy people who like running though I understand her point about leaving out the cardio so your body can focus its energy and calories on the muscle building. hope you're eating alot of extra calories to compensate for the caloric burn of running. I have to do at least 10 minutes of yoga a day to get the kinks out, but its a low cal burn, so I doubt its too impactful.
I look forward to hearing about everyone's progress here.

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MELWOW's Photo MELWOW Posts: 623
2/7/12 10:48 A

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Lowfatfoodie- I am on my 19th day, so close to the end of my 3rd week. Really liking this as the exercises only take 20 to 25 minutes so I still have time to fit a run in. I know she says no cardio the first phase, but I have always been a runner and couldn't give it up. I wanted to tone things up and make myself a little stronger.
Now the diet... I've been having major motivational issues there. Sounds like you are having an easier time of it.

Running is just "putting one foot in front of the other over and over really fast."
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MELWOW's Photo MELWOW Posts: 623
2/7/12 10:48 A

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Lowfatfoodie- I am on my 19th day, so close to the end of my 3rd week. Really liking this as the exercises only take 20 to 25 minutes so I still have time to fit a run in. I know she says no cardio the first phase, but I have always been a runner and couldn't give it up. I wanted to tone things up and make myself a little stronger.
Now the diet... I've been having major motivational issues there. Sounds like you are having an easier time of it.

Running is just "putting one foot in front of the other over and over really fast."
Run Fatboy Run


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LOWFATFOODIE's Photo LOWFATFOODIE Posts: 992
2/7/12 12:13 A

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Just finished Day 4... loving this program so far. I did feel compelled to add to the Abs workout today as my previous ab work was several more sets of various exercises. The only problem I've had since starting the diet is eating ENOUGH. Previously I was just doing low-fat with a 1200-1500 calorie ratio and now that I'm eating 5 times a day, I get to 9pm and still need to eat 200 calories just to make the minimum. Its weird when you know you're just going to be eating again in 3 hours, that you don't feel compelled to eat alot (like a half sandwich instead of a whole sandwich). Not eating carbs after 7pm is sort of tough but I will adjust.
3 days of rest... actually sad to not be able to work out :-( We'll see if I make it.
BTW, I only work out with home gym equipment so the Bodybuilding.com 'alternate' exercise notations have been really helpful.
What Phase//Week are you in MelWow?

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MELWOW's Photo MELWOW Posts: 623
2/3/12 10:01 P

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Bought more weights today. Think I must be getting stronger!

Running is just "putting one foot in front of the other over and over really fast."
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MELWOW's Photo MELWOW Posts: 623
2/2/12 10:52 P

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Week 3 starts tomorrow. Eating has improved ever so slightly.

Running is just "putting one foot in front of the other over and over really fast."
Run Fatboy Run


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MELWOW's Photo MELWOW Posts: 623
1/29/12 9:41 P

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Week 2 training is going great. Biceps are sore from yesterdays work out.
Diet, on the other hand, has been a-b-s-o-l-u-t-e-l-y HORRENDOUS! Can I emphasize just how bad it's ( I've ) been. I am vowing to get a handle on it this week. emoticon

Running is just "putting one foot in front of the other over and over really fast."
Run Fatboy Run


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MELWOW's Photo MELWOW Posts: 623
1/23/12 12:49 P

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Finished my first 4 strength workouts. I did add some cardio because I miss running. The next 3 days are supposed to be rest days, but I think I will run on those days. I am having a hard time with the diet- always my downfall. It's easy to understand what i need to do- it's just getting it done and staying away from junk emoticon

Running is just "putting one foot in front of the other over and over really fast."
Run Fatboy Run


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FUNKYSPECIAL SparkPoints: (272)
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1/14/12 5:42 P

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I just started LiveFit and today is my first day! I am hoping to lose the weight I have gained from an illness/meds. I am getting use to the low fat but what is driving me crazy is no cheese!!! I didnt realize til today how much cheese I use on a daily basis!

LESLIELAPPA's Photo LESLIELAPPA SparkPoints: (55)
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1/12/12 5:32 P

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Just finished Day 8 and feeling great!! I overdid it a bit on calves last week - they are still sore!! Really enjoying the program so far. I agree with others that it seems a little foreign to me to have such a short workout, and there are days when I leave the gym wondering if I should do more as I am barely sweating. That being said, it sounds like things will get much harder over the coming weeks!!

NEVERGIVEUP68's Photo NEVERGIVEUP68 SparkPoints: (20,120)
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1/10/12 6:34 P

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LARIESHA, emoticon great. I am on week#2 and Day 10th. This week i am not soar as much as last week. That is good thing. Thank you for the advise about the increasing weights. I will keep in mind.

LARIESHA's Photo LARIESHA Posts: 3,179
1/10/12 2:59 P

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Today is Day 2 of Week 1. I had started the program before and it still works for me, but I am doing it over from the beginning. Have fun with this program and remember to stay well hydrated and watch the increase in your weights when you increase them. I tore my hamstring in Sept while doing the program,but I upped the weights to soon and too much. Shame on me. Have a workout this Tuesday!

~La Riesha
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BEACH_BABY_82's Photo BEACH_BABY_82 Posts: 150
1/8/12 3:38 P

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Tomorrow is day 4 - Abs and Shoulders.

I Have absolutely ZERO core strength so I had to improvise on the stability ball crunches and the air bike or whatever it is when I made my chart. I am starting with things more geared toward beginners. Today I slipped a little on my nutrition because I wasn't home to eat when I should have been. Plus I was NOT hungry. I have to learn to be prepared better for these situations...

Anyone else in the first week right now? How are all of the other Phase 1's doing?


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1/8/12 1:25 P

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emoticon everyone to the ream. Let's do it together. Keep push each other and finish this program. I can't weight to see the results.

BEACH_BABY_82, I am glad you like this program.

EABOGAR, Woohoo for 2 pounds lose. emoticon I am not going to do weigh-in till next month on 1/2/12 i hope to lose some weight than.

LARIESHA, woohoo that you are going to start this program. Make time for your self. I know it is very hard for us mom's. We always put our self last.

Today i start week#2. I am so happy to tell you that i love it today. I use 8lbs. and 10lbs. dumbbells and did some extra workout. After workout today i was so hungry. I came home and eat full lunch. And eat one pcs. of fruit. i was feeling so weak. Next time i am going to keep one apple with me to eat right after my workout.

How's everyone eating habit. My problem is i am not meat or egg eatter. I am working on my eating habit. As soon as i come up with good food plan i will share with your guys. I am eating clean but i need to keep up with my protein. My stomach is very sensitive that make me hard to whey protein and i am looking in to other alternative for my protein.

Edited by: NEVERGIVEUP68 at: 1/8/2012 (13:30)
LARIESHA's Photo LARIESHA Posts: 3,179
1/8/12 1:09 P

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Restarting the program, I started a few months back but when it got to phase 2, I had no time to finish the workouts with the kids schedules, but now by the time I make it to phase 2 basketball season will be over for the kids and I have no excuses not to use the extra time for me. It is a good program and I am going to complete it this time. Happy Sunday everyone! Make it a great day!

~La Riesha
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EABOGAR's Photo EABOGAR Posts: 1
1/8/12 11:25 A

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Just finished week 1! I feel great and lost 2 pounds!

Edited by: EABOGAR at: 1/8/2012 (11:26)
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BEACH_BABY_82's Photo BEACH_BABY_82 Posts: 150
1/6/12 4:20 P

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Day 1 for me is mostly done. The workout portion is over with, but I still have dinner and evening snack left. Tomorrow I have to be out of the gym early so that I can get back before my husband goes to work. My arms are already a little sore so I can't imagine what tomorrow will be like for them.

I have taken note of little things I have discovered today:

1) My metabolism feels like it is on fire today. I actually got *hungry* . Usually I don't ever get hungry, and the fact that I did indicates to me that I am doing something the right way. I am listening to my body which (no surprise) is hungry every 3 hours, just like Jamie Eason suggests we should be eating.

2) Having a set idea of what I should be doing and a chart to go by helps me so much. The plan is made for me and laid out in such a way that all I have to do is follow directions. I am doing this amazingly well, but it's only the first day :)

3) When I started I was dreading it. It required that I go to a part of the gym and do something I have never done in there before. I was worried about looking like a complete moron. What actually happened was quite different. I got there, put my MP3 player on and focused on my feelings (mental and physical) and wrote down everything during my rest periods. This is a method I have never taken advantage of and it suits me well.

I really hope that I continue to feel this great about the process the entire time I am doing it, because I am so happy and comfortable with the program. :)

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1/4/12 4:57 P

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Day#4 is out the way. Side Lateral Raise was very hard for me to do but i get it done.

NEVERGIVEUP68's Photo NEVERGIVEUP68 SparkPoints: (20,120)
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1/3/12 3:11 P

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Thank you Susan for reply, Well his protein shake is with low carb. and very low fat too. I am going to research more about proteins than buy it for me. Well i have veggie, protein hemp protein i order so many different kind and didn't not care for the taste. I use in to my food. Whenever i cook food i sneak in my food so that i do not taste it.

Thing is my stomach is very sensitive. I am gluten, lactose intolerant. I eat egg whites but only one time a day. Dairy product upset my stomach so i don't do dairy. I can handle only homemade yogurt once in a while that is about it. So i am trying to found good whey protein for women after workout. Thank you again for the very good information.

1BEAUTYGURU's Photo 1BEAUTYGURU SparkPoints: (5,299)
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1/3/12 1:16 P

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I was thankful today was leg day too, Nevergiveup!

Be careful drinking your son's protein powder, womens needs are different than men's. Women should have protein powders that have little or no carbs as these are what adds the pounds (usually) to our butts! LOL
You should have your protein shake post workout to aid in repairing your muscles. This 'repairing' is also what builds the muscle. Protein intake is vital to the muscle building process. Egg whites are an excellent source of protein and are very filling. Since you don't (like???) egg whites and meat, you are likely going to have to shop around for a really high protein powder. (Some come in up to 50 g of protein per serving.) Also, a fave of mine is greek yogurt...depending on what variety you buy, they can be up to 20 g of protein, fat free per serving. I like to get the plain, because it is the highest at 20 g/serving and I make herbed dips for veggies with it, use it in place of sour cream on my baked potato and I also make a killer, virtually fat free alfredo pasta sauce with it. It has many uses, you can also run it for a few days through a cheesecloth in fridge and make yourself herbed or fruity 'cream cheese' spreads. If you use the variations provided by greek yogurt, you can see how you could easily up your protein intake!
I love food, and I hate things that make you compromise on taste, so I find the things that work best. Hope this helps!

"We must become the change we want to see."
~Mahatma Ghandi


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1/3/12 11:17 A

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Today's workout was not bad. I did this and some more legs exercises. Plus spinning class for 60 min. My lower body strength is better than my upper body. My all upper body still in the pain. I can not move much but i am loving this pain. Thank god today was Legs/Calves workout day.

I have question about protein powder. I do not do much of eggs or meat eater. My protein is very low. I know need to add some more protein in my diet. Today i drink protein powder the one my son drink, it was not bad at all. i like the taste of it. My question is when is to drink protein shake. Before workout or after workout? Can some help me pls. here.

1BEAUTYGURU's Photo 1BEAUTYGURU SparkPoints: (5,299)
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1/2/12 3:10 P

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Was wondering how I was going to get this workout done when it hurt to put my bra on this morning! LOL. I pushed through it, exhausted at the end of every set, and my sore muscles from the previous workout loosened up! Slept a solid 9 hours (overslept) and it was great! But, sleeping in did throw off my schedule today, that coupled with the 6 inches of snow I had to shovel! Oh well, one day won't wreck anything...had to cram in a bunch of calories and carbs into my lunch at 3 pm so I wouldn't get a headache. Low carbs gives me headaches! Anyway, if I can get carb cycling down, that would be great LOL.

Best of luck all!

"We must become the change we want to see."
~Mahatma Ghandi


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1/2/12 2:36 P

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Day#2 is history. I am soar but good soar i can sleep like baby tonight. emoticon Today i struggle to finish my workout but i did get it done.

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1/1/12 10:37 P

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Let me give you my intro, my name is Suman and i am 43 year old marriege. I have two adult kid's. My son is in Marine and my daughter is in the collage. I need to lose 30pounds, but the same time i wanted to gain my muscles. I join the LA fitness in 2009 most part of me i did only cardio. I am very shy person and did not use weight machines. Well to be honest i did want to look fool out their when others are using machines. I did not know which machine to use and how many reps and all those type of things. Now i have this program and so happy to follow this program.

Well for pushup's was darn hard last set of pushup's i was sweaty and i did modify ones. After my workout i walk 1 miles on treadmill. I know we are not spouse to but it did anyway. After that i sit down in dry sauna there i did some more stretches.
Tomorrow i am going to the gym first thing in the morning to get my workout done. I have busy day ahead let's see.

1BEAUTYGURU's Photo 1BEAUTYGURU SparkPoints: (5,299)
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1/1/12 6:45 P

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OMG that was awesome!!!!!!!! What a challenging workout! My arms were vibrating for 2 hours after that! I was exhausted at the end of every set! Used my 15's for all dumbbell sets, 70 lbs for cable flyes, 50 lbs for tricep pushdowns. I feel great! Tired, but great! I'm going to soak these muscles in a bath tonight with some epsom salts! LOL And reward myself with a facial! (While I'm soaking in there, might as well, right?) It's horrible to know I used to be able to do well over a hundred pushups (man version) and now I struggle to complete 12 at a time doing the women's version. Something I look forward to improving upon! Back and Bis tomorrow, see you then!

Best of luck to us all!

"We must become the change we want to see."
~Mahatma Ghandi


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1/1/12 3:13 P

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I just started Day #1 today and loved the workout. My arms were shaking. I use 8lbs weights for start with. I am new to this weight training so i did not want to overdo at first. But so far so good.

Edited by: NEVERGIVEUP68 at: 1/1/2012 (15:16)
1BEAUTYGURU's Photo 1BEAUTYGURU SparkPoints: (5,299)
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12/31/11 7:47 P

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ANDROMEDA: You should be lifting about 70% of your maximum present ability. If you are unsure what that might be, bodybuilding.com also has a strength test if you create your profile on there. At the end of the 12 reps you shouldn't be able to go any more...hence the one minute rest period. The longer you are strength training, the more your strengths will shift, so you can do the strength test one or 2 times a month as your body becomes used to lifting and you are increasing your strength potential. When I'm lifting, I am inhaling for 3 secs, exhaling for 3 secs for maximum exertion. I had to do a lot of homework and talking with various trainers to get the proper form. Hope this is helpful! Best of luck all!!!!! emoticon

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PANTALONIS's Photo PANTALONIS Posts: 13
12/10/11 6:22 P

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Day 9 today...this is the 2nd go round for me...derailed at the end of week 2 last time and did a different routine for 10 weeks. I have 11 weeks til hot holidays and a bikini with my name on it...looking forward to picking your brains...workouts are good...eating...not so much. I have made meal plans from the clean cooking magazines (modified their meal plan) and we'll see how it goes.

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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
12/10/11 10:50 A

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NERDGIRL23, I am also only following the workouts.

I combined days 25 and 26 today because I missed the last 2 days. But I was exhausted and could only manage 2 sets. I think I am coming down with a cold.

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NERDGIRL23's Photo NERDGIRL23 SparkPoints: (3,300)
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12/8/11 8:16 A

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I just started Day 1 yesterday and loved the workout. Though I felt like a total siss doing the pushups. Hah. Ready for Day 2! (note: I'm just following the workouts and doing eats on my own).

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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
12/7/11 9:06 P

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shoulders and triceps today

Leader--Catholic Bible Study


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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
12/5/11 5:23 A

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day 22--the workout seems to be getting easier--I may have to bump up the weights next go-around

Leader--Catholic Bible Study


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BEFIT014's Photo BEFIT014 Posts: 29,867
12/3/11 10:29 P

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The first 3 days of W9 took 1 1/2 hrs to complete. That's just too long. And I'm doing the program at home. I have a weight machine and a wide variety of DBs.

I did enjoy it, tho. I saw some tremendous muscle definition after only 3 weeks.

Michele~Leader Motivation & Positive Attitude Team
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Decide. Commit. SUCCEED!!!



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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
12/2/11 5:07 A

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doubled up on days 18 and 19 since I didn't do anything yesterday

Leader--Catholic Bible Study


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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
12/1/11 9:51 P

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how long was the workout?

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BEFIT014's Photo BEFIT014 Posts: 29,867
12/1/11 11:46 A

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I'm back & re-started Phase 1 yesterday.

I got messed up on week 9, just way too long of a workout. I'm going to stay with it this time. If nothing else, I'll split the workouts in W9 & up into mrng & evening. I'll figure it out when I get there...

Michele~Leader Motivation & Positive Attitude Team
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.•*´`•.¸Motivation & Positive Attitude•.¸ .•*´`•.¸

Decide. Commit. SUCCEED!!!



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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
11/30/11 5:06 A

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day 17, shoulders and tris. My triceps are gonna hurt!

Leader--Catholic Bible Study


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ANDROMEDA1967's Photo ANDROMEDA1967 Posts: 4,175
11/29/11 4:44 A

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dfay 16, back and bi's done. I started out with 10 lb weights for the biceps but had to switch to 8 lb

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