Howdy folks
just got back from CF
Back Squat 90kg
Shoulder press 55kg
Deadlift 150kg
so my total was ....295kg
missed my goal by 5 kg
but i hit new P.B.'s all round, including a 15kg jump on deadlift, have a photo, will add it tomorrow.
all up i'm really happy gutted that i missed my target, but happy that i increased my personal bests all round.
Woohoo, and i was crapping myself before so i am one happy puppy.
:-)
GOOD MORNING ALL!
WOOHOO DONALD! YOU ARE AMAAAAAZING! Firstly getting down to 115kg and now beating your PB - by so much! So freaking happy for you mate! Have a good sleep!
OPTIGIRL! Way to go on the handstands! Still don't get what yu are doing with the TRX straps though.... LOL!
DARCY! Great to see you are looking forwarding to starting up again - so inspiring with your knee problems - enjoy your work - I've got 3 days off - long weekend here - yipee!
MALENA, MICHELLE AND LAURA! Wow, I would love to do that in 2013 and I'd love to see New York too....mmmm maybe a trip to the east coast is in the making, what do you reckon Legsy! LOL!
LAURA! Great post, love reading what you had to say to everyone! Just an idea to as a variant to lunges....I used to just step out and let the dumbell hang by my side. Try this - before stepping forward raise your knee up high and at the same time the opposit arm curls up, really works your balance and the core, then lunge forward and repeat - lift the knee up very high before lunging forward. Also do reverse walking lunges (try without dumbells first), it's very tricky, and then do crab lunges - stepping sideways and raising the dumbells as you squat.
TRAVIS! YEAH FOR YOU! Things are a lot easier when you make the goal not so huge sometimes - you are going to kick that 6 week goal in the ***! Ps/ Whats your email address?
TAYLORT AND JESS! I'M WITH LEGS! GET TO TENNESSEE - LAURIE WILL BE THERE, she would be stoked to have someone to hang with because some of her besties aren't there this year!
BRYAN! Don't know how you do it mate - seriously, you are a serious "runner" now - so proud of you!
JHA AND LEGSY! WAKEY, WAKEY, EGGS NO BAKEY! HEHE! Hope you are feeling better JHA and you had a good day yesterday!
FRIDAY NIGHT! YIPEE! 3 Day long weekend - gotta love that!
DROPBOX - I'll be putting some more stuff in there over the weekend, but after reading their Privacy laws (duh, didn't think about that..).... I have to say I'm a wee bit worried I'm going to get into trouble for sharing copy right stuff. It's annoying because I paid for it, should be able to give it to whomever I chose... Anyone got any ideas?
ONWARDS AND UPWARDS!
GoooOOooD Morning this side of happy!
IT'S FRIDAY!! Tomorrow will be a LONG gym play day AND a sleep in day. Im shakin Im so excited - for BOTH! What a week this has been. :)
Donald - I'm bowin to you dude. 115...getting closer and closer. Holy hell you must be ON TOP. Proud of ya dude. I bet you will nail that WOD too - best you know how and with all you got in you. That's how you roll.
Darcy - You're random texts and msgs just make me smile. I'm excited for your future. xo
Malena - Right back atcha lady. It is women like YOU - the daring, the unafraid to step out of your zone and try something fun that tell me "hey I can too". So keep pushing yourself. I need to see I'm not the only crazy one!
Optigirl - Im so proud you still working on the handstands. For me the walk walking sounds hard. I spent my time trying to "feel" how one leg felt (like the weight of it, the gravity) as I slammed it and my but against the wall. It took time for my head to realize, if I keep my shoulders locked in, locked strong - I got this. I can hardly wait to hear "I did it" from you!!
AussieDebs - rock that weekend my friend. You have become a real force for me lately. :) It feels awesome knowing there are leaders out there such as you to follow.
Orrin - last strength workout today?! Drums are starting to roll here.....
MichelleNB - I'm glad you have your thinking hat on. :) Keep researching and looking at pics. I have a real feeling you too will compete on stage soon. The idea is in you, the fire is starting and you are stubborn like that - persistant and good to yourself. You have the support of a great man, the body to work with and the determination and will power to go 20 weeks hard with a trainer, for YOU. Just to see...just why not. What is there to lose.
BOOM BABY! Time to work these shoulders into boulders!
Not sure if this will work.
It is for you Opti - see how I struggle with the weight of leg and butt!!
Ok it didnt work....
A techy I am not. :(
Mornign Crew! I am feeling about 85% today....Thanks for all the get-well wishes! I got in my LBWO this morning and I have to admit that it hurt like heck....Yay for me! I am sooo happy to be feeling better cause I need to stay on a schedule or I get all messed up. Today is my last day of work for this week and am looking forward to a weekend to get back 100% and ready to roll come Monday morning.
Donald - you are DISAPPEARING Man! WooHoo...You should be VERY proud of yourself cause I sure know how proud I am of you! Keep it up Buddy!
Debsy - enjoy your long weekend...up here in Canada we have next weekend as a long one....I ca't wait cause I get to go home for 4 days and spend it with our families....Sooooo excited!
Optigirl - I still and leary of those dreaded handstands that you speak of. Me arms are probably the weakest part of my body and if I had to hang onto something for my life, I'm afraid I wouldn let go...Maybe not, but my arms are an area that definitely need some work! Way to go You!!
Ok...once again my mind is blank from all the other posts...darn old age kicking it into high gear this morning. Just keep doing what you are all doing....it is obviously working!
Happy Friday Everyone!
Jha
Putting these up for me more than anything.... Interesting how you "blindside" yourself into thinking you are being really strict, not missing workouts "DOING EVERYTHING RIGHT" ....well, this is what I've been saying to myself, I've had a stellar 8 weeks.... so why hasn't the damn RNG moved much? Well, could be this first post from Mike and I'll hang my hat on that for some of it.... but the second post... After putting all those nutrition links up last weekend and re-reading a lot of them I realised that I've been silently fooling myself with one wee little aspect.....
Sugar..... even though I've eaten practically nothing with "white death" in it - Ie: nothing out of tins, bottles or packages, I have been having my "cups of tea" and "nighly cappucino sachet" and...... 1 or 2 sweet crackers with a sugar glaze a few times a week, now I convinced myself with EVERYTHING else I'm doing right and not missing workouts and doing TRX, and no booze for gods sake for nearly 8 freaking weeks and all the rest of it, a little bit of sugar surely can't be the culprit...
mmm, lets just add this up shall we, two cups of tea with 2 teaspons of sugar and one cappucino sachet at night - thats 6 teaspoons of sugar which is 24grams of sugar (when looking at labels, always look at the sugar grams and divide it by 4 to figure out how many teaspoons).... oh and the "odd sweet cracker - that adds another 2 teaspoons.. so almost of 30grams of sugar a day of nothing but empty calories - nearly 130 calories of nothing, plus the bit of milk etc... so almost 1000 calories per week and lets not forget the odd organic dark chocolate square every couple of nights, oh and the "once a week chocky treat" in lieu of the alcohol.... It's not as bad as the story of the "chocolate kisses" below, but it just shows how we can delude ourselves...
So on Monday I went cold turkey on sugar and I have not had ANY all week, drinking peppermint or lemon and ginger tea instead or homemade soup , I didn't attend the once a month morning tea at work today because it is just a pigout fest, I turned down the 3 offers of home baked goodies thoughout the week and declined a lunch invite (this has been normal of course, but the temptations never stop)... I also upped my vegie consumption and introduced spinnach (frozen kind thats all washed and chopped), oh boy - does that clean you out! hehe! If I haven't dropped a kg by tomorrow morning...... hahah, sorry Too much information I know....
Will weigh in on Sunday to see where I'm at with the 8 week mark and take my measurements, anyways, just thought I'd share my little indescretions with you...
Why Won’t the Scales Move?
For Ladies, Mostly Anyway! by: Michael Harris 8/5/2007
WEIGHT LOSS FOR LADIES!
Weight loss and fat loss are not necessarily the same thing in BFL. If you really need to see the scales move, in a meaningful way right away, there is a big sacrifice to make. Here’s why:
With the right exercise, rest and excellent diet, you can actually gain muscle mass and burn fat at the same time while consuming between 1600 and 2000 calories a day, for the average woman. However, since that is so close to or even at a maintenance level for most of you, scale weight loss is unlikely to occur until you build enough lean muscle mass to seriously raise your resting metabolic rate. That is why people see inches going away, especially around the waist, but don’t see the scales move much at all for weeks.
If you HAVE TO see the scales move, and a lot, then you will have to eat a LOT LESS. How much less? Well, a Myoplex Lite for women, formulated for the average woman wanting to lose, is only 190 calories and it is a complete meal replacement. If you do the math, that suggests a caloric level of around 1150 calories, about 500 less per day than most of you are consuming. So, you either have to cut calories, or wait until your resting metabolic rate rises to begin to let you lose weight while staying with the same level of food.
See, that is why your husband can eat more and not gain any weight--he has more muscle mass than you do, so he burns more calories watching TV than you do on the elliptical! Stop with the "UNFAIR!!" stuff, too! Because you can get there—but you have to decide—is it lean and muscular (not bulky, just muscular) or is it thin and flabby? You cannot have it both ways.
Want to see some great stories of the ladies who stuck it out and saw the fat go away and then around weeks 8 to 12 saw the scales drop and muscles pop out like crazy? Read the “lady success document” below, which is just a compilation of posts on the guestbook from women who report that it really worked for them! Three of these ladies are 2007 featured challengers, so you can read their stories and then go check them out on the website!
6 pound scale loss? By: Mike Harris This was a response to a lady who was stressed about not losing many pounds in Scale Weight..... 6.2 pounds doesn’t sound like much weight loss unless of course you are adding some muscle at the same time. What would tell you whether you were gaining muscle or not is whether you are lifting heavier weights than you did when you started, and whether you have lost inches around the waist and hips. If it appears that this is all you have lost so far, you still could end up with a 10 pound loss by week 12 because good things often take place toward the end. UNSPOKEN TREATS One of the things you might need to look at is your food, both the amounts you are eating and whether you are eating little unspoken treats. I used to work with a lady who would go out to our table where the 400 calorie bagels were, and she would take 1/2 a bagel, cut that into fourths, and take just one piece of that and put a little cream cheese on it and leave the table. Good, right? Well, in 10 minutes, she would be back, and would do the very same thing with another 1/8 of a bagel. By the end of the morning, she would eat the whole damned bagel, plus a lot more cream cheese than she ever realized she was! FOr her, it didn’t seem like she was eating that much if she did it by nibbles. Well, it’s a lot like that for those of us who are around offices where nearly every counter or table top has some kind of a little candy dish or jar, or where there’s always birthday cake or "free" whatevers in the break room. If we can’t pass up those dishes and those freebies, we can easily hurt our challenge without ever even realizing it. I talked to a lady one time who was deeply hurt when I suggested she had to be cheating somehow on her meals, and she sent me her exact menu, which clearly was excellent. Four Chocolate Kisses Finally, though, when she decided she needed to lose fat more than she needed to feel sorry for herself, she admitted that after every one of these "teeny weeny little meals" as she called them, she was having her little "guilty pleasure," which was "just four chocolate kisses." Well, assuming she was finally telling me the truth, I ran the math and she was stunned–so was I to tell you the truth! Each chocolate kiss has 25 calories, so she was eating 600 calories of chocolate kisses every day, which amounts to 4200 a week, or over 50,000 calories during her 12 week challenge, which meant that there were 14.5 pounds that she HAD NOT LOST that she would have had she not eaten the chocolate kisses. NUTRITION CHECK! xxxxxx, I’m NOT saying you’re doing anything wrong–I’m just asking you to look at absolutely everything you’re putting into your mouth, if you’re adding fruit to shakes, or if you’re putting creamer in your coffee, or eating life savers or chewing regular gum–anything at all, take a look and see if some of those could be tripping you up. If that’s not the problem, it could be the meal sizes. Most meals for most ladies are only going to be about 250 calories at most. That’s not much, but if you’re eating 6 times a day, that’s a 1500 calorie a day diet, which should provide for moderate weight loss. If nothing sticks out at you, just finish up this challenge and see if the last couple of weeks are good for you, you might be really surprised!
6 pound scale loss?
By: Mike Harris
This was a response to a lady who was stressed about not losing many pounds in Scale Weight..... 6.2 pounds doesn’t sound like much weight loss unless of course you are adding some muscle at the same time. What would tell you whether you were gaining muscle or not is whether you are lifting heavier weights than you did when you started, and whether you have lost inches around the waist and hips.
If it appears that this is all you have lost so far, you still could end up with a 10 pound loss by week 12 because good things often take place toward the end.
UNSPOKEN TREATS
One of the things you might need to look at is your food, both the amounts you are eating and whether you are eating little unspoken treats.
I used to work with a lady who would go out to our table where the 400 calorie bagels were, and she would take 1/2 a bagel, cut that into fourths, and take just one piece of that and put a little cream cheese on it and leave the table. Good, right? Well, in 10 minutes, she would be back, and would do the very same thing with another 1/8 of a bagel. By the end of the morning, she would eat the whole damned bagel, plus a lot more cream cheese than she ever realized she was! FOr her, it didn’t seem like she was eating that much if she did it by nibbles.
Well, it’s a lot like that for those of us who are around offices where nearly every counter or table top has some kind of a little candy dish or jar, or where there’s always birthday cake or "free" whatevers in the break room. If we can’t pass up those dishes and those freebies, we can easily hurt our challenge without ever even realizing it. I talked to a lady one time who was deeply hurt when I suggested she had to be cheating somehow on her meals, and she sent me her exact menu, which clearly was excellent.
Four Chocolate Kisses Finally, though, when she decided she needed to lose fat more than she needed to feel sorry for herself, she admitted that after every one of these "teeny weeny little meals" as she called them, she was having her little "guilty pleasure," which was "just four chocolate kisses." Well, assuming she was finally telling me the truth, I ran the math and she was stunned–so was I to tell you the truth! Each chocolate kiss has 25 calories, so she was eating 600 calories of chocolate kisses every day, which amounts to 4200 a week, or over 50,000 calories during her 12 week challenge, which meant that there were 14.5 pounds that she HAD NOT LOST that she would have had she not eaten the chocolate kisses.
NUTRITION CHECK! xxxxxx, I’m NOT saying you’re doing anything wrong–I’m just asking you to look at absolutely everything you’re putting into your mouth, if you’re adding fruit to shakes, or if you’re putting creamer in your coffee, or eating life savers or chewing regular gum–anything at all, take a look and see if some of those could be tripping you up. If that’s not the problem, it could be the meal sizes. Most meals for most ladies are only going to be about 250 calories at most. That’s not much, but if you’re eating 6 times a day, that’s a 1500 calorie a day diet, which should provide for moderate weight loss.
If nothing sticks out at you, just finish up this challenge and see if the last couple of weeks are good for you, you might be really surprised!
Ooops, apologies for the long post for those that get it on your phones... haha, forgot about that!
HOWDY LEGSY AND JHA! Ease up legsy, not sure about being a good leader, if you'd followed me for the last year you would have been in the black hole with me! Onwards and Upwards right!
Nighty night - watching a good "ol aussie movie" called Charlie and Boots with Paul Hogan in it, great aussie scenery and lots of our colourful sayings..... might send you a copy legs, you'd love it! hehe!
DONALD!!! PB's ALL AROUND??? That's SO fantastic! You talked the talk but then you walked the walk man! You're always encouraging us to stop out of comfort zone and you did! I could hear you quaking in your posts before you went to the event, but your goals were also firmly set in your head. You showed up, and you ROCKED MAN!!! I am so dead proud of you. And bouncing & clapping too. :) I hope your night's sleep was rewarding and long!
Debs--Thank you SO much for posting your little indiscretions. That was huge for me. I'm really seeing areas similarly that I can work on too. Yesterday it hit me--"do I really need cream in my coffee? And if so--what about skim milk? And how about weaning myself from 2 packets of sugar down to ... 1 ...then 1/2 ... I'll turn into a good Norwegian and make my ancestors proud yet! Coffee with cream and sugar? That's not how we raised you!!! :) :)
Especially things that I could give or take anyway...
Thanks also for the suggestion on the lunges! Can't wait to try 'em!!!!!
Just in case you ever take anything OFF the Crew Dropbox, I quick downloaded everything to my computer. shhhh.... ;) I can't tell you how much I appreciate you sharing though.
Legs--I hope this weekend goes FANTASTICLY/FANATICALLY/FREAKILY FIIIIINE! You'll rock. I just know it. Keep your happy, and your drive, and I know you'll be proud of your lonnnng hard work.
AnneB! Did you get my e-mail address? I'd love to hear the 3D workouts! Thanks for remembering my question!
Opti!!--LOVED hearing about your wall walk progress! I'm still working at 'em! I wanna be like the chickies in the CF video! :)
Malena--I'm serious. This NYC 5K is a goal, goal, goal! Not only the working up to 5K, but raising the funds. I love having goals in sight!
Did the Pec Deck (still wobbly and not sure how many reps/sets to do to "replace" the regular UBWO portion for those muscles worked.) So I just upped the reps and did it twice through. Then took some DBs and did a "wobble" test--if I could still do a full 12 reps in that muscle group, I finished out a set. If I was all wobbly and shaky, I knew I'd worked that muscle group hard. (So I'd add another DB set to see if I could 10 it.)
I ALSO DID THE ASSISTED PULLUPS for a whole 12, 10, 8, 6, 12!!! Yikes.
I couldn't hold onto the gas pump when I was filling up the van afterwards--shaking so bad! And I almost had to ask someone to help push down the coffee pot pump-pot push-down thingy at the gas station! Yikes!! :)
Feeling a scratchy throat and tired bod this morning when I got up, so I ignored it. Happy to say I completely forgot about it at the gym. But am going to try to get some more sleep before heading to work.
See you online later folks!
Make it a fantastic day!
Laura
Sabotage is not part of the plan.
HA HA Laura you are going to be SORE tomorrow! LOVE IT!
I enjoyed your post today - this being my favoritmostest part.....
"I ALSO DID THE ASSISTED PULLUPS for a whole 12, 10, 8, 6, 12!!! Yikes. (insert tomorrows soreness HERE!)
I couldn't hold onto the gas pump when I was filling up the van afterwards--shaking so bad! (BOOM - SUCCESS RIGHT THERE and I bet you were smiling to yourself!) And I almost had to ask someone to help push down the coffee pot pump-pot push-down thingy at the gas station! Yikes!! :)
Feeling a scratchy throat and tired bod this morning when I got up, so I ignored it. Happy to say I completely forgot about it at the gym."
THAT"S WHAT I'M TALKIN ABOUT BABY!!
You are on a roll...keep it up girl!
Hey there CC!
I had a geat UBWO today. I really rocked my shoulder workout. When I got done I wasn't sure if I was going to be able to get my arms over my head to grab the bars on the assisted pullup machine. Thankfully I was and rocked that too. I love that feeling right after the UBWO when your all jacked and your shirt sleeves feel all tight and across your chest too. Makes me feel all macho and want to strut around:)
Laura-- Hope your throat feels better. Good job getting the WO in.
Legs-- Keep on rocking it. Your an inspiration to everyone here
Debs-- You are too. Great job on the treat evaluation. And for having the courage to admit it on here.
My email is--- trb1440@hotmail.com. Looking forward to seeing everything in the Drop box.
Donald-- Excellent work my man. New PB all around in an awesome achievement. Keep on setting that bar high and grabbing on to it and dont stop.
Jessica-- I don't know if I commented on this before but I love Tom Venuto. He is a great read with no nonsense. I get his newsletter but have never bought his book, always wanted to though.
Optigirl-- Thanks for letting me know about the newsletter. I was beginning to think I was doing something wrong. Glad to know they are just big teases...I think :l
Darcy- thanks for the shoutout. Keep going strong
And everyone else on the Crew keep rockin and have a great weekend.
KEEP PUSHIN' ON!
Hello everyone, Great graphics Travis, looks like me trying to do my pushups in the mall waiting area before the photo shoot I had there last week (the After photos for C2). Legs sounds like you had one heck of an arm , shoulder and back workout that day. Be sure to leave time to recoup before attacking them again. Orrin, I am very impressed with those increased measurements despite all the challenges you had this time. congrats to everyone in the BFL Coffee Crew who have already finished there current challenges!!. (My results can be found on my profile WPBILL). (just can't get those Before photos to load, File too large it said).
Way to work it Travis! Have you tried doing shoulder raises with hands in "hammer" position but you lift straight forward while sitting down? HOLY HELL. :) Supposed to work the smaller and sexy front of those shoulder muscles. Makes them nicely shaped and rounded. I did supersets with them today with upright rows. Could hardly take a drink in between.
Nice on the pull-ups too - do you keep your thumb opposing or in line with fingers?
WPBill - Congrats on your transformation! I love that you loved some of you enough to do pushups in a parking lot! LOL. THAT is the power of BFL for ya! Woo Hoo!
Man, you guys are awesome. I keep reading through these posts, and I always think, "Wow, next WO, I'm going to BRING IT!" Seriously, I feel like I'm peeking in on the cool kids when I read this string.
Here's another shoulder exercise for you (if you don't already know it)-- Arnold curls: start at the top of a bicep curl with your wrists facing in and elbows tucked in tight, push the dumbbells over your head while twisting, ending with your arms straight and wrists are pointed out. You can also add a bicep curl for an added challenge!
And a question on portion sizes-- is it a palm for protein, and a fist for carbs and veggies?
first and formost, Donald~ Wow you are the man, I'm so proud right now at you and what your doing with BFL. Awesome dude, Would you like me to keep going.your look marvellous, wonderful, amazing, awe-inspiring, fabulous, splendid,fantastic, etc. (you get my drift) YOU *ROCK MAN*,
Danald~ I hope that put a smile on your face. =)
Laurakp~ I sent you 3D workouts to do with your BFL workouts. =) enjoy.!! I know I sure do. =)
Spanishmoss~ Yes that is right portion sizes, Thats what I use. I'm sure you will get more info from the rest of the Crew.