damn yer strong!(and hawt)
you have a strong core…I will have one of those someday.
[quote]cholulalula wrote:
Right now I just feel strong, and healthy-and I want to hold onto that as long as possible. end rambling
[/quote]
Just keep that focused in your head, bask in your strength.
Sleep is so, so good. But! I often hate to feel like I’m missing something by going to bed (there’s almost never anything important going on) so I sleep less than I’d like to sometimes. Try to remind yourself how much better literally everything about your day will be if you get an hour or two more of sleep.
The cool thing about having days you feel strong going in and then kill it is that it’s like you discover a new level of strength (unlock it, if you’re a gamer sort :D). Then the next time you go in and feel less than stellar you can remind yourself how strong you actually are and grind out that one extra rep, or add that extra five pounds more than you might otherwise have done. Most times. 
(Nice front squats/military presses is the subtext of that, p.s.)
I must say I’m pleased that school’s out for summer. grin You should definitely be liking the way you look. No subtext, you’s just rockin’ it in that picture. Now you can stop plodding for a little while and skip while the sun shines. 
I second the protein shake advice. Then even if all you feel up to for a bit is stretching out on the floor and breathing you’ve got something for your body to work with.
front squats are strong!
bikini pic is sweet - nice tight stomach.
[quote]cholulalula wrote:
Thanks guys. I’m generally not the exhibitionist sort. I’ve lost ~15 lbs in the past few months and for probably the first time in my adult life, I like the way that I look-and that’s a pretty freeing feeling. I feel like it’s ingrained females to have this self-hatred towards their bodies…
YES. I felt awesome going into it today and feel pretty happy about the results. Front squats just felt strong and I saw no reason not to add on weight. Focused on keeping elbows up and driving up thru de ass. Millies I focused on your wonderful advice and drove from my toes through my finger tips. 95# got stuck about midpress but made it all the way up eventually. I had some rib flaring, so something to work on next time. Overall I feel really good about today. [/quote]
YAY to all of this! that is some AWESOME body comp progress. Great midsection. So lean! ANd feeling strong. I’m excited for ya.
[quote]cholulalula wrote:
YES. I felt awesome going into it today and feel pretty happy about the results. Front squats just felt strong and I saw no reason not to add on weight. Focused on keeping elbows up and driving up thru de ass. Millies I focused on your wonderful advice and drove from my toes through my finger tips. 95# got stuck about midpress but made it all the way up eventually. I had some rib flaring, so something to work on next time. Overall I feel really good about today. [/quote]
Just keeping working at the presses. Soon enough that 95 will be where the 85 is, then the 75, and so on. Keep up the drive!
Thanks for all the support/comments everyone. It helps add a boost to my day just when I need it.
Kristoph: I totally understand the value of sleep. I’m usually in bed by 10, cause I’m a grandma, but it’s the actual sleeping part that I have issues with. Lately though, that hasn’t been a problem. School ending seems to solve all that is wrong with the world And it’s funny-when you mention gaming, I initially think Super Mario Bros. I used to kick all sorts of ass at that, Bowser had absolutely nothing on me.
Training:
BB Complex
Barx8x4
**really need to up this to 65#
10x4
A1) Split Squat 25#
A2) Inverted Row
A3) Single Leg Lunge Jump
A4) DB Press 25#
B1) Pistol Squat
B2) Bent Row 25#
B3) DB Snatch (inspired a’la kimba) 25#
B4) Push Ups
TABATA
Incline Walking
I find myself looking forward to the big lifting days when I do random stuff like this. Gotta remind myself that the unilateral stuff is important and necessary. I’m hoping to have time to get to barnes and noble tomorrow to check out some programs. I kind of like the intuitive route, but I always like reading up for new ideas, and I have been flirting with following something more strict.
yes, you do look terrific and you deserve to feel proud of your hard work and progress! there are a lot of good programs available on this site. if you find the names of things and do an in site search you sometimes get hits from peoples logs, too, so you can read how they found the program while they were on it. i’ve found that helpful, anyway.
Tabata incline walking???
alexus: good idea. now that i’ve got a little bit of time, i’ve got no excuse
mim: spin bike tabata, then incline walking.
And on the 8th day, God said, let there be football!
^ AWESOME!!!
Spin bike tabata…KILLER!
How often do you do it? I need some quicky/effective cardio on 2-3 days after weights.
I’d trade boobs for abs anyday! Looking good.
[quote]cholulalula wrote:
And on the 8th day, God said, let there be football!
http://espn.go.com/nfl/story/_/id/6799301/nflpa-oks-deal-roger-goodell-says-football-back[/quote]
I was going to cry if the NFL didn’t get their thumbs out of the ass… I am a die hard Vikings fan, and wouldn’t know what to do without watching my man Jared Allen.
BTW, what Cal Jones said!
MIM: I may have a little bit of an obsessive personality and have been doing the spin tabata after every training session lately. It’s just such a good way to tear things apart really quickly. And honestly, I ran 5 marathons and my legs never looked any different-composition wise. It wasn’t until doing this and being consistent with it that I felt they started to actually look muscular instead of big. Granted, they still have a ways to go, but compared to the constant running I’m a big fan.
Cal-definitely agree! abs>boobs That’s what waterbras are for, if so inclined.
Kouba: Ahh the Vikings–at least you’re not a die hard packer fan I’ll bet you’re not sad to see Favre hobble away with his tail between his legs, that douche. He screwed you guys and my fantasy team over (so I’m overly optimistic and thought he could throw some decent numbers up. horribly, horribly wrong). I’m a bears fan, but the past few years i get more worked up over my fantasy team than I do the bears. hopefully the bears will be decent this year and that will change…that is if Cutler doesn’t go spraining his MCL and sitting out hugely important games again jackass
anyway–the training
Plate Warm Up
25#x8
35x6-8x2
25x8
DL
95x10
115x8
135x8
155x4x2
175x3x2
135x8
*I didn’t really feel these anywhere, and should do more accessory work for them. add me to the glute activation team.
Pull Ups
10
6
5
4
5
SLSLDL
25#x10x4
**Supersetted pull ups with the SLDLs hoping it would build in rest time for the pull ups so I could do more back-to-back reps, but it didn’t seem to happen. pulls ups=frustrating.
Pull Throughs
98x15x4
Seated Row
#?x15x4
tabata
incline walking 2.8 mph 15% 9 min
Today was more of a mental day than anything. I found myself trying to weasel out of sets/reps/time, but didn’t let myself, so I consider that a success.
ahahahaha. Favre was good for one year with the Vikes. though, I think he was just trying to put the big “fuck you” to Green Bay after that whole ordeal. now we have McNabb. I have mixed feelings on that one. we’ll see what happens. BTW, I am a fantasy God. I don’t spend hours on hours who to put where and such. I just go on a gut feeling, and come out in the top 3.
if you are looking for some more glute work, try doing some sumo deadlifts. I tried them the first time this week, and my ass is still hurting…(that could go the wrong way lol) also, does the gym have a reverse hyper? I started using those 6-8 months ago (have to look at the logs) and really helped. also, hip thrusts will work too. I don’t do them anymore as I have to have 300 to get anything from them. lets say the bar rolled on me one time and squished the family jewels. 315 on them was not a fun time… also, Good Mornings work wonders too.
I was reading you were looking for a more strict program. I recommend 5/3/1 by Jim Wendler. best program I’ve used to this date. always kept me motivated, which is a big plus lifting alone. when doing heavy squats, you need that motivation without a spotter. same with bench. check it out at least.
I recommend 5-3-1 too, but you knew that. Actually, what are your goals? Are you training for a feel good look and feeling or are you after bigger numbers?
Before I forget I’ll add to the 5/3/1 vote. The cool thing about it is that beyond the core tenets you have sooo much flexibility in tailoring ‘extra’ work towards your goals. This includes bizarre ‘cardio-esque’ work after you lift.
Speaking of lifting your deadlifts are coming along. Did you really not ‘feel’ them anywhere? If that’s the case you should probably add some more weight. grin Pullups are a mofo so I’m impressed that you can get one set of 10. I typically do my sets as straight sets then add in some extra at the end of the session. Dunno if that’s because I’m lazy or because it’s easier…wait. scratches head
p.s. Go to hell spell check, pullup is one word! (right?)
edit: Some days getting through your sets ‘is’ the workout, well done.
sometimes I do 5/3/1 on its own
sometimes I do 5/3/1 with cardio
sometimes I do 5/3/1 with complexes
sometimes I do 5/3/1 with heavy singles
mostly I do 5/3/1 with a variety of rotating accessory work
guess what I would recommend? 
did we peer pressure you into 5/3/1 yet? lol. been quiet in here for a bit. how’s training going?
Ha, Kouba! Yes, I think my arm has been sufficiently twisted. I am planning on starting the first cycle (?) tomorrow night. I am going to use something like the template in this article:
Nadia-the problem (if you want to call is that) is that i’ve been kind of unsure of my goals, I think mainly because I want it all (as does every gal, amiright?). I want to improve my numbers (i have them listed in here somewhere and probably need to re-work those very soon, i’ll get back to you tomorrow); I want to improve conditioning; and I want to maintain weight/jean size. I’m going to see this through at least a few cycles and see where I’m at after that.
Kristoph-i’m all about the bizarro extras, consider the arm further twisted! And I’ve always had the issue about not really ‘feeling’ the exercise. It just kind of feels hard, but nothing’s necessarily hurting. I try to really concentrate on the muscle i’m trying to get just to make sure it’s on…? pull-up pullup pull up?!
Mainy-I wish you would be clearer in your posts, lula easily confuzzled…
I’ve been home for the past few days so gym work was spotty. The big gym in town wanted to charge $30 for one day so I said F that, and went to the smaller/shittier gym in town. The kid working told me just to go ahead for free (I heart high school boys who don’t give a shit!) so even though the gym sucked (no rack!) I got a decent workout of accessory type stuff in. The gym was full of old men who thought I was loony bins, so at the very least I provided some entertainment. Aside from that, I got in lots of runs and hill sprints with my dog (pup’s gettin slow!)
I spent the rest of the weekend pickling beets, making a variety of jams, and smoking cigars. I had no idea in a past life I was a cross between Laura Ingalls Wilder and Groucho Marx.