momona's posterous http://momona.posterous.com Most recent posts at momona's posterous posterous.com Sun, 23 Oct 2011 18:13:00 -0700 btfc - Day 76 of 84 http://momona.posterous.com/btfc-day-76-of-84 http://momona.posterous.com/btfc-day-76-of-84

8 days left in my Reddit Body Transformation Challenge. I'm not going to get anywhere my weight loss goal. My initial goals were set basically to just make some goals and I think they were realistic but along the challenge they weren't really that important. I can't really even remember them but they are written down somewhere - I'll bust them out at the end of the challenge.

For this challenege I decided to build my foundation with strength training. I am absolutely freakin' loving it. Below is my workout from today. The starred bullets are noteworthy lifts. Last week I failed with the 190x5 - I had no problem today. 

002

The other is the 475x1 deadlift. That's the highest I've pulled in over 10 years. I have never pulled 500 and at 44 I thought I was too old to accomplish such a heavy lift but I'm thinking I just might be able to do it. 

I wish I could just go right into another Reddit challenge but I don't think the next challenge is starting soon...bummer!

003

momona earned 1363 points for:

  • Cycling (stationary):
    • 0:12:00 || 2.5 mi (+51 pts)
    • 0:06:00 || 1.3 mi (+24 pts)
    • w/u & c/d
  • Barbell Squat:
    • 135 lb x 10 reps (+54 pts)
    • 205 lb x 5 reps (+71 pts)
    • 255 lb x 5 reps (+89 pts)
    • 315 lb x 5 reps (+110 pts)
    • 385 lb x 5 reps (+134 pts)
    • 410 lb x 5 reps (+143 pts)
    • I have no idea when this will end. :)
  • Standing Barbell Press:
    • 95 lb x 8 reps (+25 pts)
    • 135 lb x 5 reps (+33 pts)
    • 160 lb x 5 reps (+39 pts)
    • 190 lb x 5 reps (+46 pts)
    • I failed last week but I had no problem this week??
  • Barbell Deadlift:
    • 135 lb x 5 reps (+47 pts)
    • 225 lb x 4 reps (+76 pts)
    • 315 lb x 3 reps (+103 pts)
    • 405 lb x 2 reps (+129 pts)
    • 475 lb x 1 reps (+147 pts)
    • Decade high!!!
  • Walking (treadmill):
    • 0:20:00 || 1.2 mi (+42 pts)

 

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Wed, 28 Sep 2011 14:27:00 -0700 btfc - Day 50 of 84 - Everything is great except... http://momona.posterous.com/btfc-day-50-of-84-everything-is-great-except http://momona.posterous.com/btfc-day-50-of-84-everything-is-great-except

I've got to find a way to lose some weight. In the past unsuccessfully I've tried CKD, IF and calorie counting. All these methods I still believe could work for me but for whatever reason I quit before I saw any success. Not to say I didn't give them a fair shake though. There are many variations of these so perhaps I did them incorrectly. I actually enjoyed both CKD & IF and will probably give them a try again. As I've said before I have been consistantly in the gym for 2 years and I haven't lost a pound. My composition is more muscular but of course - I lift heavy. It's what I enjoy. 

Next, I'm going to try Lyle McDonald's PSMF diet a try. PSMF is essentially a ketogenic diet without the dietary fat. The caloric intake is really low and that worries me. Between 500-800 will mean that I will need to significantly reduce my strength training. I'm going to go from 7 sessions every 2 weeks to 4 sessions every 2 weeks. That's going to be difficult becaust I love to lift. We'll see what happens?

Oh, I found out my gym YMCA of Honolulu offers Escrima classes. It's not at the location I usually go, but thats easy for me to accomidate. This is big news for me. I was researching all the different schools, and styles only to find out I can get started for free. HellYeah!

Below was my workout from yesterday September 27th. I have almost completely blended Madcow 5x5 into my former SL 5x5 program. The only stronglift I am still doing is the deadlift. It might end soon, but my lifts are still moving up. Squats from yesterday are considered a light day. I honestly felt like I was cheating myself, but remembering just a little over a week ago I felt I was WAY overworked by squats using stronglfts, I just have to accept the less workload. It'll get tougher soon especially when I start PSMF next week. I hope this works!

 

momona earned 1142 points for:

  • Elliptical Trainer:
    • 0:06:00 || 0.45 mi (+9 pts)
    • w/u
  • Barbell Squat:
    • 185 lb x 5 reps (+64 pts)
    • 230 lb x 5 reps (+80 pts)
    • 275 lb x 5 reps (+96 pts)
    • 275 lb x 5 reps (+96 pts)
    • light day 4 squats.
  • Barbell Bench Press:
    • 140 lb x 5 reps (+49 pts)
    • 170 lb x 5 reps (+59 pts)
    • 205 lb x 5 reps (+71 pts)
    • 240 lb x 5 reps (+84 pts)
    • 275 lb x 5 reps (+96 pts)
    • 315 lb x 1 reps (+97 pts)
    • 330 lb x 1 reps (+102 pts)
    • It seems that I'm only ready to lift heavy after the 6th set. I could of repped 330 at least 2-3x.
  • Pendlay Row:
    • 95 lb x 5 reps (+33 pts)
    • 115 lb x 5 reps (+40 pts)
    • 135 lb x 5 reps (+47 pts)
    • 160 lb x 5 reps (+56 pts)
    • 180 lb x 5 reps (+63 pts)
    • Too low starting weight but i'll stick it out. I really dislike rows but Pendlays are better than the rest I guess.

 

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Sat, 17 Sep 2011 00:45:00 -0700 btfc - Day 39 of 84 - Need Some Changes. http://momona.posterous.com/btfc-day-39-of-84-need-some-changes http://momona.posterous.com/btfc-day-39-of-84-need-some-changes

I'm ok, but my lifts have simply become to demanding. I don't need to deload everywhere I just need to deload squats - three and four times per week cause other lifts to suffer. SL5x5 is difficult when squats are over 350. I'm going to deload squats and bench press and begin Madcow. Deadlifts, rows and SOHP will continue on SL5x5 program. I'm looking forward to the change!

 

momona earned 1042 points for:

  • Elliptical Trainer:
    • 0:12:00 || 0.9 mi (+22 pts)
    • 0:23:00 || 1.7 mi (+48 pts)
    • 0:18:00 || 1.2 mi (+36 pts)
    • w/u, c/d & xtra
  • Barbell Deadlift:
    • 135 lb x 5 reps (+47 pts)
    • 225 lb x 5 reps (+78 pts)
    • 315 lb x 3 reps (+103 pts)
    • 345 lb x 5 reps (+120 pts)
    • Hand strength almost gave out. i think another day of rest would of probably helped.
  • Barbell Squat:
    • 185 lb x 6 reps (+66 pts)
    • 245 lb x 5 reps (+85 pts)
    • 135 lb x 6 reps (+48 pts)
    • Sore back, the starz were out of alignment and I bailed. I was excited to go for 375 5x5 but I think all these power lifts combined are interfering with all the lifts. Heavy squats 3-4x per week has taken its toll. Deload squats and shift workout to Madcow for squats and BP.
  • Standing Barbell Press Behind Neck:
    • 155 lb x 5 reps (+37 pts)
    • 155 lb x 5 reps (+37 pts)
  • Standing Barbell Shoulder Press:
    • 165 lb x 5 reps (+63 pts)
    • 165 lb x 5 reps (+63 pts)
    • 165 lb x 5 reps (+63 pts)
    • 165 lb x 5 reps (+63 pts)
    • 165 lb x 5 reps (+63 pts)
    • Increase next w/o and remain on SL5x5.

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Tue, 13 Sep 2011 00:13:00 -0700 btfc - Day 35 of 84: Ripped Shorts http://momona.posterous.com/btfc-day-35-of-84-ripped-shorts-63785 http://momona.posterous.com/btfc-day-35-of-84-ripped-shorts-63785

I ripped my shorts squatting and had to quit my workout. If you know a good type of shorts that I should use let me know.

momona earned 864 points for:

 

  • Elliptical Trainer:
    • 0:12:00 || 0.87 mi (+22 pts)
    • W/U
  • Barbell Squat:
    • 45 lb x 8 reps (+17 pts)
    • 135 lb x 5 reps (+47 pts)
    • 225 lb x 5 reps (+78 pts)
    • 315 lb x 2 reps (+100 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • Workout interrupted - I split my shorts...yes again.

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Mon, 12 Sep 2011 22:07:00 -0700 btfc - Day 35 of 84: Ripped Shorts http://momona.posterous.com/btfc-day-35-of-84-ripped-shorts http://momona.posterous.com/btfc-day-35-of-84-ripped-shorts

I ripped my shorts squatting and had to quit my workout. If you know a good type of shorts that I should use let me know.

momona earned 864 points for:

  • Elliptical Trainer:
    • 0:12:00 || 0.87 mi (+22 pts)
    • W/U
  • Barbell Squat:
    • 45 lb x 8 reps (+17 pts)
    • 135 lb x 5 reps (+47 pts)
    • 225 lb x 5 reps (+78 pts)
    • 315 lb x 2 reps (+100 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • 345 lb x 5 reps (+120 pts)
    • Workout interrupted - I split my shorts...yes again.

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