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Skinny girl to fat girl and back to skinny girl - for life

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  • I've never tried KB. I was told you have to have your form right or you can really screw things up, and I guess that worried me, so I've stayed away.

    Tired must be going around b/c today I am wiped!!
    Primal since March 5, 2012
    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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    • Yeah, form is super important with kb swings, but once I got it, I got it. I watched some Pavel videos and took some pointers from my husband who has watched tons of Pavel's videos. And I read a book by a woman whose name escapes me. Even months away from it didn't make me forget. The thing is...if your low back starts to hurt, you're doing it wrong. I find that when I get sloppy and have a bad set, I know right away and correct it. If I have a few of those, I stop because I'm probably too tired. Great HIIT workout though. Nothing gets your heart moving quite like swingin' the bell.

      Am going to drive 3.5 hours each way for a 1 hour meeting tomorrow. Oy vey. It's important though. 11 elementary schools are getting mobile safety systems for the teachers and it's a contract worth 1/2 a million bucks so I gotta go. I hope I can stay out of the internal politics of the town...they're arguing a bit about the best configuration and I really don't want to get caught in the middle. Ugh. So it will be a day of sitting on my butt. Good time to fast and I think I'll cue up a Carl Hiaasen book to listen to. He's always good for a laugh.
      5' 9" 47 YO F
      PB start June 2, 2012
      Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
      Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


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      • Safe travels!
        Primal since March 5, 2012
        SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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        • It was all good except almost being jammed into the guard rail 3X by idiots. Good thing I am observant and have mad skillz. Must be all those track days.

          Oy. Anyway...I think the gym is helping my shoulder. After only 2 visits, today I was able to do Olympic bar squat (even tried some front squats where you hold the bar in front and it is hard to breathe - not sure I'll be doing those regularly) and I could also bench with weight on the bar. Not much, but it's a start. I think it's all the hanging I get in while I'm there. I can almost put all my weight on my shoulders, but not quite. Still I think the stretching has really helped. I just wish I could hang here at home. I am sore today so will probably have to take some painkiller at bedtime. Ah well.
          5' 9" 47 YO F
          PB start June 2, 2012
          Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
          Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


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          • Glad to see you had a (relatively) safe trip and that you're getting back in the game.
            Primal since March 5, 2012
            SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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            • A quick update -

              Rumors of my death have been greatly exaggerated.

              Hi peeps. I'm still Primal and lurk way more than I post, but I thought I'd pop in for a sec to update since it's been 6 months or so.

              Last week in preparation for a powerlifting meet, my husband and I went the whole week without alcohol. 5 days. The most weíve done in a really long time. We laughed about it, but it was a pretty serious event and one that had good results. We slept better and itís that effect that will probably keep me off the wine during the week for the foreseeable future. Not waking up drenched in sweat. Not staying awake for hours because my body canít regulate temperature well. These are good things. Besides what it was doing to my ability to process nutrients (donít think youíre getting it easy, liver, just because you donít have to detox booze anymore!) and I put on a few pounds. Not good. So I think with this experiment behind me, I can make the commitment to be alcohol-free pretty easily. During the workweek that is. Weekends will still feature bourbon and wine Iím sure.

              Diet remains the same. Primal all the way. If I canít eat what I want, I either bring my own or fast. Either way is fine with me and way better than putting something in my mouth that wonít do me any good or will make me feel lousy. This has never been a struggle for me and it puzzles me how it is for a lot of other people. Just donít eat it. I donít know, seems simple to me.

              What is more of a struggle is getting more exercise. I only lift once a week and during the winter I walked even less. Snowbanks were high, temperatures were low and those just gave me ďreasonsĒ to indulge my laziness. At least they were illusions of excuses. Lifting only once a week is pure laziness. I really should work in one more day. And Iím getting to the point where Iím really curious what would happen if I did. Lifting once a week for the past year has increased my strength quite a bit and I wonder what would happen if I actually worked at it.

              My deadlift is at 185 for 3 sets of 2 and while it isnít easy, I donít feel like Iím going to pass out either. Squats are up to 115 for 3-4 sets of 4-5. Benchpress is stuck at 95lbs for 3 sets of 4. Single-armed Arnold presses are up to 30lbs for 3 sets of 5-6. Then I walk around the gym with loaded carries for a bit - 35lb single arm suitcase carry and a rack carry with either the same dumbbell or a kettlebell of similar weight. Those will make you tired!

              Overall not bad, but I think I could do better if I worked at it a little. Weíll see if I can muster up the discipline.
              5' 9" 47 YO F
              PB start June 2, 2012
              Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
              Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


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              • Hey stranger!! Glad to see you're still alive and apparently doing very well.

                I am one of those people who hear the calls of food. Even if I'm not hungry, if it starts to call to me, it's difficult to ignore and I usually will cave. I did that two weeks ago while out for dinner with some friends and now it's becoming a sort of epidemic or something! I wish I had the ability to just fast. That would be fantastic! I'm not sure if that's a skill one can develop with practice or if it's something one is born with. Likely a skill.

                Great work in the gym! Impressive numbers. Do you do overhead presses at all?
                Primal since March 5, 2012
                SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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                • Good for you. My story is very similar to your story, except I am male. I am also 44. I was the gym rat since my Junior year in High School. I cant even imagine how many hours I spent in the gym throughout my 20's and early 30's. For the last 7-8 years though, my time in the gym slowly declined until I stopped completely. Of course I had every excuse in the book for not getting to the gym (kid's activities, business pursuits, lawn work, etc. I stumbled on this site just this past Sat and after spending a couple hours reading it, I told myself, enough is enough! I went from being lean 215 lbs to being a soft and flabby 255lbs, lol. This past weekend I stocked up on meats, veggies and fruits and thew the case of soda in garbage. I also walked 7 miles (sat and sund).... good luck to you - let the journey begin!

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                  • Thanks Jenn. I am still here!

                    Arnold presses are overhead presses. Here's how they're done bi-laterally, which I don't do.
                    -


                    I do them standing one arm at a time. With enough weight, it really engages the core...abs, obliques and spinal erectors.
                    5' 9" 47 YO F
                    PB start June 2, 2012
                    Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
                    Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


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                    • Yikes! That looks tough!
                      Primal since March 5, 2012
                      SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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                      • It is but it isn't. I've been doing them for ages. I like how completely they work the delts. Plus with 30lb dumbbells they really engage my core which is why I do them the way I do. Just had to pick up a heavier weight. You can only get stronger by doing, so I figured what the hell.
                        5' 9" 47 YO F
                        PB start June 2, 2012
                        Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
                        Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


                        PB Journal

                        Comment


                        • I do mine using barbells. They also work the core. Not sure that it isolates the delt the way your method does, but I also know for sure there's no way I'd be able to do a 30 lb dumbbell. I can barely do 12's when I use dumbbells for shoulder press - but I can easily do a 45 lb barbell (x10 reps x3 sets) and added weight (x5 reps x3 sets) up to 75 lbs (at least I could last summer... it's been a while since I've done more than 45x10x3).
                          Primal since March 5, 2012
                          SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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                          • Well heck, you don't have to start with a 30 pounder, lol!

                            For strength training, it's not important that you can do 10+ reps. That's how it differs from bodybuilding. I never lift to failure and I stick to 5-6 reps before moving the weight up. If I can bang out 10+ reps, it's not enough weight. When my lifts get too easy I load on more. So for single-arm Arnold presses, I started with I think a 20lb dumbbell, then 25, now 30. The 30 is work but I can do 5-6 with each arm, sooooo I will have to move up soon. Since there isn't a db in between the 30 and the 35, I may check out the kettlebells to see if there's one at 32 or so and use that.

                            Same with all my other lifts. I got to the point where I could bang out 3 sets of 5 deadlifts with 166lbs, so moved it to 185 for a single pull in 5 sets. Yesterday I did 2 lifts in 3 sets. Working up to being able to do 5 lifts in 3 sets. Then I'll add weight.

                            It's very different from how I was training all my life. Then I did higher reps, lower weight and trained to failure with each session. The result was that I wasn't stronger than I am now despite YEARS of lifting and I was sore all the time. If you don't lift to failure, you're not tearing the muscle down to rebuild it, which makes you sore. What you are doing is training muscle response. So it's a totally different methodology, with different results. I don't really care about making big muscles, I want to be able to lift and carry my kayak without having to worry about distances or time. I also want to deadlift twice my bodyweight one day and keeping to light weight and high reps will never get me there. Well maybe not twice...I don't know, are there women who can pull 300#?
                            Last edited by June68; 04-07-2014, 11:23 AM.
                            5' 9" 47 YO F
                            PB start June 2, 2012
                            Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
                            Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


                            PB Journal

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                            • This is just what I'm doing CURRENTLY, while training for the marathon. Once the marathon is over, I'll be doing heavier weights with fewer reps. I'm currently only lifting enough to keep my muscles 'awake' while marathoning.
                              Primal since March 5, 2012
                              SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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                              • Don't get me wrong...I wasn't saying you have to train like this, only that it's a different approach than some take. Certainly do what works for you.
                                5' 9" 47 YO F
                                PB start June 2, 2012
                                Pre PB SW = 180 (no scale at home, Mom's scale January - 153lbs!)
                                Current deadlift 245 lbs, squat 165 lbs, bench press 135 lbs


                                PB Journal

                                Comment

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