Cardio~35 min LISS
LISS???
Low intensity steady state 
Ahh. Gotcha. Cool pull up video! I sympathize with doing pull ups on an home made squat rack. Mine is built to my height so it is about 5’5 off the ground, so doing pull ups off of it is a challenge. Have to sit Indian-style haha.
[quote]coyotegal wrote:
What happened to your leg? You dont want to log anymore? I miss stalking you 
[/quote]
…Good question, Im still not really sure. I think it was a combo of things, first one was tripping stepping onto a step < that wasnt there, while carrying something, think it screwed up my hip, then i trained high volume legs, felt fine/normal till night and then got this pain from hell. Ill skip to the end, Im training legs again, but lost the little strength i gained over the years, it is coming back though, it is smaller than my left leg.
i just got a spin bike so I am enjoying 30 sec sprints on that, plus trying to get leaner again, so I can appreciate your diet talk. Im down about 3-4 #s which on my small boned frame is noticeable.
You are looking great, have you ever had the crazy ripped abs? That is a tough spot to lose that fat from, mine holds it there too, thanks to 2 babies thats where i have that little patch of skin, and it just loves to fill up there 
oh well its gone enough i can flex out of it
UGH on your car thing, that must have sucked.
Nice on the pull ups.
nope…never had crazy ripped abs. Never cared enough to eat good enough to get them. Soory to hear about your leg Glad to hear its on the mend! And you always look great!
weight~ 129
Cardio~55 min LISS
[quote]coyotegal wrote:
nope…never had crazy ripped abs. Never cared enough to eat good enough to get them. Soory to hear about your leg Glad to hear its on the mend! And you always look great!
weight~ 129
Cardio~55 min LISS[/quote]
Well looks like you are on your way to ripped awesomeness.
I should sound pathetic more often, i just had my best leg day in a long time( machine #s matched before I hurt myself. Came home and tested out the FS. Last week I could barely get out of the hole with 55, today i got up to 75, and could have done more, but didnt want to push my luck. Im still a weakling, but not like I was ever mighty woman like you anyway.
Loving the pics/vids in here!
This weekend was really hard! Birthday parties for my daughter on BOTH days 
I made cauliflower crust pizza for myself on sat with veggie pepperoni 0.0 and tons of veggies. It was good but MAN I had the WORST farts after My hubby hated me!
Sat I made crockpot chicken and dumplings. I made the dumplings out of oats I ground up so they completely went with my diet.
Both sides of the family came over and I ended up having 4 lite beers. I KNOW! My family getting together makes me wanna drink 
It wasnt worth it. I had a hangover after since its been so long since I drank Anyways, its done and behind me.
I know what made the weekend so hard tho. Since I was not eating to plan for some dumb reason I decided to skip my 330 meal. Which in hind sight makes no sense.
Anyways…
weight~ 129
Training~
warm up~ row 200m, BB complex, bench 5x45, 5x95, 5x95
Bench
5x120
5x125
really been wanting to bench lately. I miss it. These flew up nice and easy
Incline DB bench
8x40’s
8x40’s
5x40’s
DB OHP
12x25’s
10x25’s
Side lat raises
15x10’s
13x10’s
13x10’s
and because I had a thing for benching I ran out of time for tri’s. Bad girl!
Cardio~
sprints on the treadmill x8
(10 secs full sprint, 30-50 sec slow down, 10 sec to get the treadmill back up to sprint speed.)
381 cals
17%fat burn
ave heart rate 159 max 189
duration 38:22
Weight~ 129 should be seeing a drop soon…
training~ was tired today, but still had a good workout. Oh and I can see shoulder striations in certain lighting and positions now! Pretty cool!
Pullups
6
6
6
here I was all proud that I was whipping out pullups like this, and then it was pointed out that I am also getting lighter . once I am able to get to 3 sets of 8 I will add weight.
Rear delt rows
12x80
10x80
Seated BO raises
15x12’s
12x12’s
12x12’s
Curls~ straight bar
4x60, 4x50, 2x40
3x60, 3x50, 4x40
reverse curls straight bar
10x25
My back makes me look so big its deceiving!
WOW!!Shoulders look good…,well way better than “good”. Your back muscles from top to bottom are beautiful, waist should look nice and tiny when done.
Thanks Up! Now if only I could walk in these damn heels
I am so not a girl girl.
Coyote -
I saw your patience thread in BBing so I stopped by. Wow! You’re doing fabulous. Leaning out for sure. And I was sooo relating to your pullup comment. It is one of the perks! I was so excited to see mine go up when I cut a little bit. Shoulders and lats are looking great. Abs even. WHOOT! Keep on doing what you’re doing. Cutting like this is ALL mental. Nothing like trying to maintain a calorie deficit to go after the last little bit of fat. You should be feeling so proud of your progress. This is payoff time.
Oh, and your gadget looks like so much fun. I get tired of seeing the numbers on the cardio machines. You know they totally lie about how many cals burned. Well, this would be a lot more fun. Must research.
Weight ~ 130 …yesterday too. I think I am PMS’ing. The hubby tells me so too
Training~ a little different today, was trying for a deadlift 1RM. I think I should have just went straight for 270. Next time!
Deads
6x135
6x135
6x135
1x205
1x205
1x260 PR
1x270 F
Squats
8x155
8x155
Laying leg curls
10x50
10x40
weird how these are so hard compared to seated ones.
walking lunges
20 with 30’s
calves~ standing
30 with 30’s
2x BW, great milestone!
Nice deadlift!
SWAAEET ~~~ What…, no yell or whoot after that? Beast mode is still on!
Feel like I need that to have its own special post.
so… What is that Polar model that you have? Thanks
thanks everyone Form look ok?
I have the polar t4 model ( I think thats what its called)
Your form looks good to me, but your hips look like they could snap a bit more when the bar passes your knees. When it gets heavy is when a good hip snap really helps at lockout. Another minor thing I’ve been playing with is getting my shoulders to roll forward in the set up, this helps me keep the bar closer to my body on the initial pull. That’s a minor thing you might want to play around with and see if you like it.
I see what you mean. Right around that point I felt myself let my shoulders pull forward a bit and I think it made lockout a little slower…
My form used to be crap…now for set up I think of removing slack from my arms and then pulling my shoulders into my back pocket. lol, opposite of you! I used to round my back and use my arms to pull it up.
No more back issues when deadlifting for the WIN!!
Weight~ 134 Were BULKIN again I have sausage fingers and I posted a pic…even my veins are fat today.
What ever. I am going out for wings tonight.
Training
warm up ~ row 500m, bb complex, bench 5x45, 5x85, 5x85
Bench
5x120
5x120
didnt feel tight today.
Incline bench
8x40’s
8x40’s
6x40’s
OHP db
12x25’s
12x25’s
Side lat raises
15x12’s
14x10’s
13x10’s
Tris~ DB kick backs
10x15’s
10x15’s