Well, after 2.5 years, I decided to come out of lurking. I came aboard T-Nation about two weeks after I decided to 'take charge' of my life and get back on track. I got a trainer, and he turned me on to T-Nation and its wealth of information and products. I've been hooked (albeit silently) since then. In that time, I've totally transformed my body (I lost 30 lbs and 20+ inches) and am in the best shape and place I've ever been in.

To this day, I still work out with that trainer, but I've also started training a great group of girls (women) who are and were just like me (yes I became so hooked that I went back to hitting the books, got myself certified, and started training myself). I'm coming out of lurking more for accountability than anything, but also for guidance/tips/or whatever, to continue this journey and make it even better. I think I'm hitting a wall in my training and need to shake it up. I'm making this post just days before I leave for a beach vacation, so I'm hoping it'll help keep me on track while I'm gone. While I do plan on allowing myself to enjoy some things I typically do not have, I won't be going overboard.

My plan is start posting my workouts upon my return and I'm hoping to get some feedback from any or all of you. Here's my last two workouts and a couple of fairly current pictures. My stats are: 5', 108 lbs. I really don't have any idea what my body fat % is. I would love to do the water testing thing, but am not really sure where I could or even the expense. Here goes...

Thursday -- 5/29/08

Back Squat -- 45x8; 135x6; 150x3; 155x2; 155x2
Seated Cable Row -- 60x10; 65x10; 70x10; 70x10 (I do these with a 2-3 sec pause at the back of each row)
Landmines -- 4x10 with a 10# plate on bar, and holding the plate during the rotation
Barbell Walking Lunges -- 45x12 (3 sets); 50x12 (1 set)
Reverse Crunch -- 2x10 bracing w/17.5#; 1x8 w/15#
Rear Delt Raise -- 4x10 w/12.5
I just went back to back squats after doing front squats for many, many months. They are coming back to me quickly. I think I will be mixing up the front and back squats more often going forward.

Saturday -- 5/31/08

Alternating Arm Incline Dumb Bell Bench Press -- 25x8; 30x8; 32.5x8; 32.5x8
Pullups on Monkey Bar with Vest (20 lbs) -- 6, 6, 5, 5
Weighted Barbell Slide Lunge -- 45x8 on each leg; 50x8; 55x8; 60x8
15-Second Pushups with Vest (16 lb) and Feet Elevated on Box (by 15-sec I mean that when I am in the down position I hold for 5 sec, halfway back up 5 more secs and back at top for 5 more seconds before starting again)
Bent Over Rows using 16kg kettlebells -- 4x10
Ab Fallouts on Wheel w/ 16 lb Vest -- 3x20
I've been working on single arm pushups (with band support right now) , so that's why I'm doing the 15 second pushups while wearing a vest (more strength). Also, I was doing my pulllups on rings and couldn't get past 4 sets of 8--so I went back to doing them on the bar but added the vest to get more strength there as well. I'm planning on going back to the rings this week or when I get back from vacation.

I also try and run once a week and do some type of interval work once a week. My diet is still pretty clean, but the last couple of months have been stressful for me and I've fallen off the wagon a bit more than I care to admit to. Sorry for the length of this.

Welcome Linda! I know how you feel-I've been lurking on the site for a couple years too and just recently decided to try to participate and get to know the ladies on here. They are amazing-the best source of info and inspiration that you can find on a daily (or multi-daily in my case!) basis.

As far as the body fat testing, I'm in the middle of searching for a place locally righ now too. I tried searching online, but nothing was coming up. So I called a couple local gyms and they do the testing-one of the people there even told me she would do a caliper test for me even though I wasn't a member, and for free! You might give some gyms a call and maybe they could do it or point you in the right direction.

Kudos to you for starting your path to your goals!

Thanks for input papag! I'm trying to avoid a caliper test because I'm a little skeptical from everything I've seen and heard. It may be the route I have to at least start with though.

Okay, didn't expect that picture to pop up right on top all big like that...also, why aren't the quotation marks showing up correctly in that post?? Hmmm...

Hello! You are looking great and you have good weights going there!

As far as your quotation marks, did you cut and paste your journal entry from somewhere else? Like Word? They don't transfer over very well. You can hit the EDIT button on the bottom of your post and remove the squares and make them look as they should!

Good luck with everything!

Thank you kelbelblue (love your avatar btw)! Yes, that is exactly what I did and hopefully it's much easier to read now.

You look great! Congrats on the weight loss and on coming out of hiding. I love seeing people who have transformed their bodies and at the same time realized they transformed their whole lives too! Keep us up to date!

Tuesday 6/3/08

3.5 mile run
reverse crunches 4x10
pushups 4x15
body weight squats 4x15
plank with single arm slide out 4x10 (10 on each arm)

This was a supplemental work out for me. Not anything I usually do. My schedule is screwed up this week so I felt like doing the run tonight, and just hit spots I wanted to hit. I did these exercises circuit style with a minimal rest between each circuit. I did it in about 15-20 minutes. It comes out to 240 reps in that time frame. Not too shabby I don't think.

6/5/08

Squats 45x8, 90x8, 135x3; 155x3
Pullups using Rings 10,10,8,10
Seated Cable Rows 60x10,65x10,70x10,75x10
Reverse Lunge on Slideboard holding band out in front for anti-rotation 3x10
Hanging Leg Raises 3x10

I seem to do a lot less work that most everyone else. I'm still maintaining what I've built up so far, but I'd love some input on how to mix it up more. Thanks! Oh, and maybe I should be taking more supps--I use Metabolic Drive Protein Powder, HOT-ROX, and fish oil.

Welcome. Congratulations on your transformation and getting certified. Way to go. I'm fairly new too and rely on a trainer as well to do my thinking for me so won't much help to you but I very much look forward to watching your continuing progress.

Hi Linda!

Great to see you join us instead of just lurking around! ;o)

First, I'd like to congratulate you on your accomplishments thus far. 20+ inches is MAJOR, and that's beside the fact that you've obviously completely transformed your lifestyle! Good for you!! =-D

Your training routine looks good...how long has it been since you've been following it? I definitely recommend switching things up every few months, so if it's been a while and it no longer gets you sore/excited, it's time to switch things up.

Let us know if this is the case, and we'll see if we can help you come up with a program that'll make sense for your goals.

The other thing is, of course, your diet. This is at least 80% of the equation (if not more), so I highly recommend listing it on here so we can take a look at each of your meals and what they look like. I'd like to see your food choices, along with the exact amounts.

Your supplement choices are fantastic--you're using some of my favorites, so I know you can't get better stuff. ;o)

Looking forward to following your journey!


Olesya

Olesya, thanks for the reply!

My diet is pretty right on (about 95% of the time). I've just reached the point where everything I had no problems eating before is now making me sick to even think about. Oh, I also drink Surge post-workout--forgot about that before. But here's a typical day:

7:30 am --1/2 cup oatmeal w-1/2 scoop protein powder (was doing egg/egg whites prior to this, but couldn't stomach them anymore--trying to get back into them now though)

9:30 -- 1/2 cup cottage cheese

10-10:30 -- protein shake w/1-1/2 scoops (I've been missing a lot of these lately though)

12:00 - salad w/vegy's, about 1/2 oz shredded cheese, 6 oz can albacore tuna packed in water

2:30 -- 1 oz almonds

5:30 -- meat/veg'y
something sugary lately???--don't know what's going on here!! haven't craved sugar in ages, but it's been coming back in waves...

8:30 -- protein shake (been missing a lot of those too).. :-(

I'm much lower on my protein intake than I was say 6 months ago.

6/6/08 Workout

Alternating Arm Incline Bench Press 8x25,8x32.5,6x35,6x35
Bent Over Rows w/16kg kettlebells 4x12
Single Arm Kettlebell Swings w/16kg kb 3x15
Landmines w/10lb plate on bar (holding the plate while rotating) 4x10
Barbell Walking Lunges 12x45, 12x55, 12x60
15-second pushups wearing 20lb vest--5, 5, 5 (bad idea to do those after Landmines--my arms were gassed)

P.S. -- leaving for a week at the beach. Planning on behaving myself for the most part. Going to try and do some body weight work every other day. We'll see!

Hello! I'll be following...your workouts are insane! =}

P.S. -- leaving 6/7 for a week at the beach. Planning on behaving myself for the most part. Going to try and do some body weight work every other day. We'll see! Next official workout will be 6/15. I'm sure it will be a painful one.

Wow, your workouts are awesome! Congrats on the transformation and wishing you the best in your fitness journey!

Congrats on becoming a non lurker. :) This site is super helpful and everyone on it is incredibly nice. I wish I was in good enough shape to pull off your workout. I've only been consistently lifting for 6 weeks. Your workout gives me something aim for.

Sunday -- 6/15/08

Well, got back from vacation last night and decided to jump right back into it. Squats were rough today--really had no legs for them (but I did run every day on the beach so I'll blame that! :-) ) and I moved really slow, but I got my work in. Here goes:

Front Squats -- 45#x8; 90x8; 120x6; 135x3; 135x3
Barbell Bent Over Row w/3 sec pause -- 45x10; 65x10; 75x10; 85x10
Single Arm Pushups on Ring (w/band support) -- 4 sets of 10
Rack Pulls -- 90x8; 135x8; 175x6; 185x6
Hanging Leg Raises -- 4 sets of 10
Reverse Flyes -- 20x10; 25x10; 15x15; 15x10 (I am very weak in this type of move--working on that)
Cable Kickbacks -- 4 sets of 10 at 10# and 20#

Was happy with all of this for the first day back--this was after a week of pretty good eating, but too much 12-oz curling...

Did 20 mins of interval work on the slide board--that'll be it for today. Having a struggle lately. I usually work out after training my girls and I've been working out by myself. I find that doing it myself makes it really tough to follow through with everything. I force myself to do it because I don't want to lose all the hard work I've put into this, but I find it's bringing me down and I'm losing interest. The gym I'm at is private so it's not like there's even other people to watch or talk to for a diversion. Anyone have any suggestions or ideas?? Need to fix this issue quick. :-(

Was just thinking about this..I don't take BCAA's and have been wondering if I should. I'm currently taking HOT-ROX, fish Oil, protein powder and Surge. Thoughts?

I would get the BCAA's to take during your workouts. Superfood is fabulous but not necessarily a necessity...

Both great products though and would do nothing but help your progress.

I agree with Kelbel, BCAA's and Superfood can only help you in your journey. I take BCAA's in the morning (when I wake up, Pre-workout, Post-workout and at bed time).

Thanks for the replies! My husband takes the BCAA's but I'm not a good pill-popper. I'll give them a try though. I just finished 're-reading' The New Rules of Lifting for Women. I may try incorporating some of A. Cosgrove's workouts into my planning. I really need to get my game back on.

I take HOT-ROX and Fish oil caps, and use the Optimum Nutrition protein powder that I have already. I might invest in Surge once that's gone, but so far what I have been taking seems to be working for me. I guess it's just trial and error and you have to figure out what works for you.

Tomorrow I start on the BCAA's. Hopefully I see some difference. Thanks all.

6/19/08 workout

Started the day with BCAA's...

Back Squats: 10x45, 8x90, 6x135, 4x155, 3x160
Seated Cable Row (w/3 sec pauses on each rep): 10x60, 10x70, 10x70, 10x75
Dumb bell bench press on decline bench: 15x25, 15x30, 12x32.5, 12x32.5
Landmines: 10x45, 10x55, 10x57.5, 8x60
Barbell Reverse Lunges: 10x45, 10x55, 10x60, 10x60
Reverse Crunch on Incline Bench: 3 sets of 8

Was still a bit sore from Sunday's work, but overall a good day for me.