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 Post subject: Re-gaining control. It's on like Donkey Kong
PostPosted: Thu Aug 21, 2008 10:44 am 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
Here I go.. I have been working out for about 2 and a half months now. I have noticed a bit of body fat loss in the thigh/butt region which is AWESOME! =) my goal is to be to about 15%bf if not lower, I did some measurement thing in the beginning and I was something like 26% LBM= 92.47
So today is just a cardio day, probably just take the Gabby dog for a 40min walk (it's SO nice outside)

yesterday here is what I did:

Giant superset 1:
dumbbell squat 10reps 4 sets no rest (10lbs)
Leg press 10 reps 4 sets no rest ( I think it was around 90lbs?)
Calf press 25 rep 4 sets no rest
upright row 10 rep 4 sets 60 sec rest between each new superset

Giant superset 2:
leg extension 10 4 no rest
leg curl 10 4 no rest
standing calf raise (two legs) 15 4 no rest
triceps kickback 10lbs. 8rep 4 60 sec rest between each new superset

superset3
adducter and abductor machine 15 4 no rest

Abs
Trunk curl and crunch
Crunch/pelvic Lift combo 10 4 no rest ( I could really feel these! =) )

Cardio
20 stairclimber/ 20 minute crosstrainer = 45mins total with cool down

stretching.

In march I sprained my ankle and now I notice when I do mostly these cardio machines and the bike my right foot (the bad one) falls asleep. what's that all about?

yesterday I ate:
breakfast:
1/2 glass lemonade
water
whole wheat pancakes with pecans blackberries and agave

snack:
water
apple
vega shake

lunch/dinner
Quinoa salad with white beans and bok choy
1/2 grapefruit

snack:
mini PB crackers

this is not a typical food for me I usually dont have pancakes for breakfast (i'm on vacation so I'm trying to actually eat breakfast at home and not in class) I will keep posting my workouts and food so I can get better feed back on my 'normal' stuff.

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Last edited by djshrew on Sun Jan 08, 2012 1:02 pm, edited 13 times in total.

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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Thu Aug 21, 2008 11:14 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Now I'm going to be the FIRST to reply rather than the last :)

Great to meet you recently. You and your husband are awesome and in great shape! I'm glad you got to come to two events and really feel the power of our community with in-person events where a bunch of us are present.

All the best and thanks for starting a log on here. I look forward to checking it out.

RC

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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Fri Aug 29, 2008 10:17 am 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
Sorry I have been a slacker with my posting, this will be a short one (seeing as how i'm actually at school right now.)
I had my first dance class yesterday since my ankle injury (only a little painful and only with certain movements) it was great though to be back doing what I love!
I went to the gym this morning before class and of course I come outside, hair wet, and it is POURING and freezing cold! my class is on the other side of campus and I look like the bag lady with all the stuff I carry! would love to be in my warm bed!
I will post what I did today at the gym when I get home.

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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Fri Sep 05, 2008 5:01 pm 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
Here is what I have done this week and will be doing next week.
CARDIO:
M-W-F: 20 minutes of anything
Tues: Ballet 8:30-9:50
Modern 1:00-2:15
Thursday: Ballet 8:30-9:50
Modern 1:00-2:15
Improv. Dance 2:30-5:00

ABS everyday:
superset:
Lying leg raise 15
crunch 15

superset:
Knee-In 15
Incline Bench Partial sit-up 15

MONDAY/THURSDAY 12-15 (reps)

superset 1:
DB one-arm row (alt. w/two arm row)
Incline DB press (alt. w/palms facing each other)

superset 2:
DB pullover (alt. w/seated low pulley row)
Chest dip (alt. w/push-up)

superset 3:
Wide grip- pull-up front (alt. w/ straight arm pull-down)
Incline DB fly (alt. w/ incline cable crossover)

superset 4:
Bent-over lat. raise on incline bench (alt. w/seated rear delt machine)
Seated machine calf raise (alt. standing calf raise)

TUESDAY/FRIDAY (12-15 reps)

superset 1:
DB squat (alt. w/ballet squat)
Lying leg curl (alt. w.DB lunge)

superset 2:
Hack squat (alt. w/leg extension)
Stiff-legged deadlift (alt. w/ seated leg curl)

superset 3:
Leg press (alt. w/ DB squat)
standing hamstring curl (alt. w/ lying leg curl)

superset 4:
Calf press (alt. w/ multi-directional calf raise)
Standing calf raise, 1-leg (alt. w/ 2 legs)

WED/SAT. (12-15 reps)

superset 1:
DB curl (alt. w/ incline DB curl)
Lying DB extension ( alt. w/ tricep pushdown)

superset 2:
concentration curl (alt. w/ hammer curl)
tricep kickback (alt. w/overhead extension)

superset 3:
reverse curl (alt. w/one arm preacher curl)
tricep dip (alt. w/close grip DB press)

superset 4:
DB shoulder press (alt. w/military press)
upright row (alt. w/ DB lat raise)


So far so good, the ankle seems to be doing alright, I'm still having issues with doing my plies and grand plies (I think the muscles are insanely tight) the other thing I have noticed is my flexibility has suffered, I have been stretching like a crazy person)

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Thu Oct 09, 2008 9:30 am 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
So I forgot to post the last few weeks.
I had injured my shoulder (it was swollen anyway, so I decided to lay off the gym for a week but kept dancing)

Here is what I am doing for the next 2 weeks:

8-10 reps
4 sets

Abs everyday
Lying leg raise
crunch
knee-in
incline sit-up

MON/THURS.

8-10 reps
4 sets

superset 1:
DB one arm row (alt. with 2 arm row)
incline DB press ( DB press w/ palms facing each other)
DB pullover (seated pulley row)
Chest Dip

superset 2:
wide grip pull-up to front (straight arm pull down)
incline DB fly (I would alternate this is my gym didn't suck and always have broken stuff)
bent-over Lat raise (seated rear delt machine)
seated calf raise (I have no weights on this yet because of my ankle, but I think I might try some next week)

TUES/FRI

8-10 reps
4 sets

superset 1:
DB curl (incline DB curl)
Lying DB extension (tricep pushdown)
concentration curl (hammer curl)
tricep kickback (overhead DB extension)

superset 2:
reverse curl (one arm preacher curl)
tricep dip (close grip DB press)
DB shoulder press (military press) -this one I am trying to do, but I also don't want to mess my shoulder up
upright row (DB lat raise)

WED/SAT
8-10 reps
4 sets

superset 1:
DB squat (ballet squat)
lying leg curl (DB lunge)
Leg extension (would alt a hack squat if the gym had one)
stiff-legged dead lift (seated leg curl machine)

superset 2
Leg press (DB squat)
standing hamstring curl ( lying leg curl)
calf press (multi-direction calf raise)
standing calf raise-one leg (two legs)

Cardio:
M-W-F
20-30 min. of anything

Tues.
ballet
modern dance

Thursday
ballet
modern dance
improv. dance

I will be posting my everyday diet soon.

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Fri Oct 10, 2008 6:30 am 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
So I'm skipping my workout today, dance killed my legs yesterday and I can hardly move (not good when my husband is running a marathon tomorrow and I have to walk all around baltimore)
I figure my legs could use some recovery time, they feel like jelly this morning.

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Mon Oct 20, 2008 7:11 am 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
I cannot believe how I ate this weekend! (We had friends in town and took them to all the good spots) I felt so bloated I thought I had an alien that was going to crawl out of my stomach!

Didn't go to the gym this morning (I messed my shoulder up on Thursday, heard it pop even, I want to give it one more day of rest. When our guests leave i'll get back into the gym

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Mon Oct 20, 2008 10:22 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
How is your ankle doing? Don't be too hard on yourself in regards to the weekend eating. A little increased carbs or cals on the weekend can actually be good for the body. Tricking it into thinking it's gonna be getting more carbs/cals during the following week. Then of course you hit it with the normal diet/workout routine. ha ha fooled you again, body!!


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Wed Oct 29, 2008 6:58 am 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
My shoulder has been swollen for about a month now ( I tried to take it easy, but everything I do seems to irritate it) maybe it's time to find out what's going on with it before I keep on with it. All legs, abs and cardio I guess...

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Tue Nov 04, 2008 3:40 pm 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
went to the doctor today about my shoulder, Just need to rest it and things should get better. I'll be doing legs and cardio for a while it seems (this will give me a chance to get my legs caught up with my upper body, maybe :D )

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Tue Nov 04, 2008 9:12 pm 
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Stegosaurus
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Joined: Sat Nov 24, 2007 6:44 pm
Posts: 3462
Did you get a diagnosis?

You can get ice packs that fit around your shoulder. Use that and ginger after your workouts to reduce the inflammation. Taking a lot of omega 3 zen every day will help ( like 6 - 9 capsules )

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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Mon Dec 08, 2008 9:55 pm 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
I am a giant slacker! I have been dancing like crazy (just about everyday, I had 3 performances this weekend)... something is seriously messed up with my shoulder, I have been trying to rest it (aside from the dancing) If it is not better when I get back from Idaho in Jan. I'm going to have to get it looked at.
In the meantime... I did get the stomach flu and lost a few pounds (which I guess helped out w/ all the eating I did on Thanksgiving,lol!)
I'm still trying to stay active without irritating the shoulder, any thoughts would be great.

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


Last edited by djshrew on Tue Dec 09, 2008 11:48 am, edited 1 time in total.

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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Tue Dec 09, 2008 2:57 am 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
Hit the pool? (With no arms)

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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Tue Dec 09, 2008 12:05 pm 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
If only I had a pool, I quit the gym I used to go to (for money reasons) now I use whatever my school has. I may be able to use the indoor pool, but they seem to always have practice or classes in there. I am going to Florida for the holidays ( pools are everywhere there, lol) Thanks for the advice :D

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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 Post subject: Re: It's on like Donkey Kong!
PostPosted: Thu Dec 11, 2008 10:34 pm 
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Gorilla
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Joined: Tue Jun 24, 2008 3:25 pm
Posts: 724
Location: Baltimore Maryland
Alright..the shoulder thing is getting to be unbearable! It hurts so badly at night that I have a hard time getting to sleep! I figure when I get back from Idaho in Jan. I will make an appointment to get an MRI and see what the hell is making it hurt. All the gains I made in my arms are going to hell :( I haven't really worked out in a month (the shoulder issue combined with the stomach flu does not make for good working out) now I am ready to do something (I feel like crap not working out!) I have been thinking about starting to run, I don't love to run but I know that it may help to get my fat loss over the edge and to maybe uncover the awesomeness that lies beneath...maybe now's the perfect time to focus on getting killer abs and legs since my upper body shows progress faster anyway. Any thoughts on my plan would be great.

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"His arm looks like a leg"

http://www.fires.bandcamp.com
http://www.facebook.com/home.php#!/firesmusic


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