Cal - thanks! Even the Y ID scanner person said it. So glad I got out for my B-day! You know, I lived in London for a year … young girl, many moons ago …
KimbaKimba so true. Working to Better feels good. Feels better than standing still.
Dejavued - Yes, thanks for asking! Filled the house with my teens/young adults and their signif other peoples and threw myself a Help Me Put Away My Christmas Decorations And Then I’ll Feed You Dinner Party. Fun and lively! Made garlic-cumin shrimp with pasta and stir-fried veges and sugar-free chocolate pudding for dessert with blackberries. Just so everyone would have no doubt about my importance (they’re teenagers, they get confused about their own importance) I put their dessert in cute little dishes and mine in a giant wine goblet. It looked great on the table. Stopped short of making them bow to me.
RDL’s DB 40’s/12 60/10 80/6 90/4 Ouch! blisters raising up like instant welts on 80. 90 was worse. wah wah
DB Shoulder Press 12’s/10 15’s/8 20’s/5 25’s/FAIL!
Wide Grip Lat Pulldown 55/10 70/9 60/12
Walking Lunge DB 15’s/18 steps x 2 20’s/18 steps x 2
Bent Knee Raises BW/8x3 BW/9x3 x 2
Upright Rows DB 15’s/10 20’s/6 15’s/10
Pull-ups assisted 110#'s/8 100#'s/8 100#'s/6
Always stretch. Nothin’ else tonight. Went home for leftover birthday chicken.
Mascherano - vomit-inducing! Nice! Sounds bad ass. Never worked hard enough to actually throw up. You?
[quote]FreckleFace wrote:
Believe me, no one else is paying any attention and I know it. I am completely invisible at my age. [/quote]
If you get that weight off again and end up with a lean hardbody and a really nice ass, put that nice ass into a pair of lululemon groove pants ( http://shop.lululemon.com/Groove_PantR/pd/c/560/np/560/p/1021.html ), and add to it a bit of swagger and confidence, trust me: you won’t be invisible. Age can thusly be beaten back if you wish it. Or, you can stay invisible. Your choice.
[quote]WTF do I do about my calluses? All the bars and weights feel like kitchen cheese graters and I leave my gloves at home (yeah, got 'em) to be more bad ass and because I read about grip strength related to health and age (damn frickin dirty word). Why no gloves other than that? Next time out these blisters are popping. They affect my strength/grip now. Don’t mind pain in muscles. Don’t want pain in hands. (Wah!) What?
[/quote]
Blisters I have no experience with. Callouses, I embrace. If I were you, I’d continue glove-less to see if non-hurty callouses form. If not, and its still painful, I’d consider gloves or these grippy things:
Seriously, this “the guys probably think I’m a pervy old bag” is inevitable for me. So please, feel free to set precedence.
And if I must say, you’re lifting some good weight! As you get stronger, you definitely won’t go unnoticed.
Ha! I actually haven’t ever vomited (thank god!), but with some of the complex work and tabata stuff, I do get sick to my stomach. Also doing pullups makes me a bit quesy…I guess its strenuous. I’d probably be more apt to shit myself than vomit tho.
Chalk before lifting, lotion afterwards. Over time the skin should thicken there. (I used to have horrible hand trouble; then I got callouses and it’s been almost a year since i’ve bled on the bar.)
Lululemon is overpriced but WONDERFUL. Also I think their sports bras last longer than the Target variety.
If you get that weight off again and end up with a lean hardbody and a really nice ass, put that nice ass into a pair of lululemon groove pants ( http://shop.lululemon.com/Groove_PantR/pd/c/560/np/560/p/1021.html ), and add to it a bit of swagger and confidence, trust me: you won’t be invisible. Age can thusly be beaten back if you wish it. Or, you can stay invisible. Your choice.
Kimba-among the few things I covet are definitely lululemon pants! (Found their website last fall and thought THIS ASS? These pants would probably highlight the dimples beautifully!) Note to me: Round out goal list with lululemony reward after rounding out ass to an 8 on the Filling Out My Pants O’Meter, aka FOMPO.
Stay invisible? ARFKM? Well…might have swaggered last night but it can’t be proven…
Blisters I have no experience with. Callouses, I embrace. If I were you, I’d continue glove-less to see if non-hurty callouses form. If not, and its still painful, I’d consider gloves or these grippy things:
Okay, I’ll see how my callouses do on next deadlift day. Less angry yesterday. Just tender. Ha! Love the grippy things! Look just like my kitchen jar gripper only not blue. If I had a second one…
Masch - OK, I’ll not back off now, thanks. Like my mother always asks, “The alternative is …?” You’re right. Why do I care if they’re squirming in their shorts?
You made me LOL.
When I grow up I want abs like yours. I also want to learn how to make that gray box appear in my quoted replies.
Alisa-Haven’t seen anyone chalk at my Y but maybe I haven’t been there when heavier lifters trained. Wonder if they allow it. Do you still chalk? Good advice on hands, thanks. Yeah, I buy Target and yeah, they get tired. I’ll look beyond lulu’s dreamy groove pants next time I need suppport.
This is like having big sisters in the weight room with me. Last night took CBear’s focus in the zone with me. You are all such an inspiration. (Fawning, bowing, kissing of parts)
Last night’s work:
Squat - Rack BB Bar/10 75/10 95/10
Squat - Machine 97/8 117/6 (Last machine squat day I overstated bar weight. Found out it’s 17#'s not 45.Overstated by 28 pounds. Made an honest woman of myself last night. Love having big round ones on the bar.)
Push-ups - off bench 8x3 Not getting stronger very fast with these. Prob need to add chest press.
Bent Over Row BB 20/8 x 3 25/8
Seated Row 70/8 80/8
One-legged Squat DB 20’s/10 Curtsey Squat 15’s/15
Step-ups DB low step 15’s/12 ea leg high step 20’s/8 ea leg low/BW/15 ea
Prone Jackknife Ball BW/12 x2 BW/8
Bridges BB 65/12 DB 40/12 (This was so awkward but fun. I put the loaded bar on the floor and rolled it over my legs and did a set. Then switched to holding a DB on my lap.)
Keep on pushing yourself on those pushups without getting discouraged. My bench press/chest press is a real laggard compared to other lifts. I think this is fairly common among chicks.
Kimba, no discouragement allowed here. Got it. More as awareness of weak areas. If I had done pushups all these years as much as I trained legs I’d be pushing them off the floor by the dozens.
Alisa, will keep working on it. Rack pulls yesterday curtailed due to grip but at least it was 25 #'s and two more reps than before.
Am at the end of Stage 1 NROL; time for the special AMRAP workouts. In the past I’ve gotten bored and wandered off to a different lifting plan or gone random. Curious enough at the results I could get to stay w/ it this time. I’m seeing good results that make me want more! (All due to heavier weight completely and without question. Sigh. Lessons learned late.) The challenge is how far can I push this bod? Can I make it look better than it looked in my life as a skinny, flat ass chic (or ugly time spent as a fat, flat ass chic)? My biggest motivation was to see if I could defy gravity and genetics and lift up and round out my flat rear end. Never been perky. Using a beautiful bound journal given to me as a gift, wanted to make it into something really special, thus it’s my newest training log with meticulous notes that make me indescribably happy to make at the gym especially when I’m notating between sets in a shaking spastic hand. Writing down new numbers is just as wonderful as a compliment. It’s qualitative proof as concrete as the amazing strength I feel when using a previous max as part of warm up. Time to shut up and put the numbers down.
HIIT Thurs 1-14 and Fri 1-15 20 mins each day
Saturday’s Work:
RDL’s preloaded BB 40/10 60/10 90/6 (previous max 90/4) switch to rack pulls 115/2 80/10
DB Shoulder Press 15’s/10 20’s/6 15’s/9
Wide Grip Lat Pulldown 55/8 70/7 65/6 55/8
Lunges - DB: Walking 20’s/18x2 Reverse 20’s/5 ea Fwd 15’s/5 ea x 2 Clock 30’s 4 ea x2
Bent Knee Raises BW/9x3x2 BW/10x2
Upright Rows DB 15’s/10 20’s/8 15’s/15
Roman Chair Hyperextensions BW/16 10#plate/10 25#plate/6
Pull-ups assisted 110#/5 100#/8 90#/3
After 3 rounds of HIIT felt glutes/hammies too taut so went to stretch.
Lat pulldowns pretty bad; all over the place. Maybe not enough rest, maybe just one of those days. Could not pull 70 for 9 reps like last time, just 6 so I added a 4th set for as many as I could. Oh - duh! This all has to do with weak upper body strength. Okay, I’ll keep plugging away.
[quote]FreckleFace wrote:
The challenge is how far can I push this bod? Can I make it look better than it looked in my life as a skinny, flat ass chic (or ugly time spent as a fat, flat ass chic)? My biggest motivation was to see if I could defy gravity and genetics and lift up and round out my flat rear end.
[/quote]
This is absolutely possible, and you can push your body into way more hotness than you ever could imagine. I am living proof of that.
I will post my favorite old FA ass building articles if you want them, but I’d much rather you stayed the NROLW course than start adding a bunch of new stuff.
Kimba, thanks. I’d love to have articles for good butt building. If they’re handy, PM me or post links. I spend so many hours on here it’s good my kids aren’t small and needing me much. Reading, laughing, studying, a fun, new obsession. Will stay the course and either use them to fill or for future.
Today’s Work: AMRAP day. Back to starting (or near starting) weight. Nothing impressive here.
Squat Bar/25
Push-ups (low bench) BW/10
Seated Row 50#/30
Bent Over Row DB 20#/15 ea R&L
Step-ups 1’step 15’s/25 ea R&L
Sumo Squat DB 40#/30
Prone Jackknife BW/15
Compelled to go back and see if I could PR squats again. Last time PR 117# on machine. Don’t want to say goodbye to squats for Stage 2. Accidentally hit new PR for 3 reps at 132#. Mathematical genius that I am, I accidentally loaded bar 25#'s heavier on one side. Couldn’t believe how hard 117 felt. Then when I unloaded bar I realized I had an extra 25# on one side. Laughed and reloaded bar for set of 8 at 117#. Who cares I was moronic? it caused me to hit a nice PR squatting more than my BW, coming sooner than I thought. In summation, cars go fast and gloss rhymes with hair.
Thank you and thank you, Kimba! Looking forward to exploring these links!
Today’s Work: BW Metabolic Circuit 1 min.each 2x through
Squat Jump
Prone Cross Toe
Split Jack
Alternating leg burpee
Mtn Climber
BW Squat
Inch Worm
Spider Man
Over/Under
5-Dot Drill
Bicycle Brunch
Explosive Step-up
Skiers on Swiss
Lateral Step-out
Alt Swiss Ball Step-off
Jump Lunge (Love to hate these the most!)
