shanmonster

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knightky bought me a gag gift for Christmas: a copy of Muscle & Fitness magazine. This is the sort of magazine that is filled with photos of heavy steroid users, sexist articles (the men are buff, but the women are just skinny with big tits), and over-the-top ads for supplements. One is even called Hemo Rage (and comes in flavours like Sucker Punch and Malicious Melon. I laughed.).

But hidden amongst all the overstated ads and macho hyperbole is some useful information. An article called "Break Your Legs," which promises to "make leg day suck at home, too," I learned about one-legged Romanian deadlifts.

I also found an article called "Beginner's Luck" which is an 8-week program to building muscle.

Distilled down, here are the first four weeks:

shanmonster

I've been doing 110 lbs for my Romanian deadlifts, and it's time I increase my weights. I've been using preset barbells, and there are no 120-lb barbells. So I'm going over to the squat racks to set up my own weight.

I realized, after stacking on 120 lbs, that the bar itself weighs a lot. Probably about 30-50 lbs. So I took the weight off accordingly to figure out what the best configuration for me would be. However, by this point, my hands were so fatigued, I couldn't finish two sets, let alone my usual three. My back and legs are plenty strong for this. It's my grip strength that isn't.

So, how do I continue to progress with these, when my fingers get so wimpy?

Should I be adding wrist curls to my workout?

In the meantime, I'm up to 360 lbs with calf raises. Rarr!

shanmonster

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So I want to ramp up my physical training. For the past week and a bit, I've been working out at least twice a day, five days a week. Mostly, I've been working on yoga/Pilates, endurance, and cardio (walking, cycling, running, dance, BodyPump), but now I want to add something more strength- and muscle-building. I miss being built like a brick shithouse.

I'm thinking weight training three days a week, with emphasis on full body, not just parts. Front squats, walking lunges, pull-ups, and stints on the Roman chair/back hyperextension thingermabob will be big parts of my workout. I'd also like to do ab roll-outs, because I hate them so very, very much. Anyone wanna be my spotter? Bueller? Bueller?

I've been paying much closer attention to my diet, and have found I was deficient in the protein department. So I'm upping that with protein shakes, quinoa, tuna, salmon, and chicken breast. I've burned off most of my flab, and am getting definition back.

I miss jumping rope, too. Maybe I'll try that again, if my bum foot will allow it.

Here's what I look like, as of today.

jealousmuch

Greetings, all!

l'm a new little rat, freshly coming off of a long sabbatical/ED recovery. Having maintained my "goal weight" (and "healthy attitude") for a substantial amount of time per treatment team recommendation, l've been given the green light to start exercising again.

YAY!

After nearly ten years of restricted activity, you can imagine how excited l am to dive back in. Of course, l can't quite start running and swimming regularly like l used to do...but l have thrown in Jillian Michael's 30 Day Shred into my daily routine to start toning and sculpting and such. As a full-time waitress at a crazy-busy restaurant, l thought l could ease into this twenty-minute strength-cardio-abs routine with little trouble...but, five days/ten workouts in, l'm sore and cramped and swollen and feeling like my plan is backfiring. l haven't increased my calories, l've cut out caffeine, l'm drinking 3+ Nalgene bottles of water daily, and l consume a very natural, very balanced low Gl diet....so why can l barely pull my jeans up??? 

l don't remember going through this when l've begun new routines in the past....although - again - it has been quite awhile since l last delved into any routine. l've read quite a bit about fluid retention...but mostly limited to the extremeties, not the thighs. Anyone...???

Thanks so much in advance!!