New updated workout, out with old in with new..

[Noosk]

Wow you're doing a personal trainer course? That is so great. Well done to you - you will be fantastic - don't suppose you fancy a trip to Ireland for a few weeks to whip me back into shape huh?
Hope you're keeping well!
Noosk

[Bonnie]

Todays workout

chin ups
1 x 8/7/6
with
Front squats
1 x 5/8/8

Pullups
3 x 5
with
Dead lifts
3 x 5 x 135

Arnold press
2 x 8 x 15 x 2
Military press
1 x 8 x 15 x 2

Supinated bent rows
3 x 8 x 25 x 2

Lying leg raise w curl
3 x 10

Planks
1 x 1min
1 x 50 seconds

Side Planks
2 x 30 seconds

Today was supposed to be a cardio day..BUT I didn't realize it till I'd consumed half oatmeal, so weights it was...Since I increased oatmeal intake I don't feel weak & low on energy during weights sessions I seem to be doing full ROM in chin ups & pullups WITH a torn supraspinatus (shoulder} muscle ?..Would not of thought that possible a year ago when I found out it was torn.I hope they use front squats in next course, I'm almost considering trying back squats again, because with the front you can't really see if your feet are an aligned position.Hope everyone is well

[Bonnie]

If I had the money I'd love a trip to Ireland, it is 50 % of heritage ( english/irish ) If you are keeping up what you were doing, you are probably in amazing shape by now, I haven't read your thread yet

[Bonnie]

Todays workout

HIIT elliptical level 9
3 intervals 1min/2min
5 mins @ 2.8 ish
20 mins SS @ 4.4 ish

Kid will be on his pc, so I'll post this before workout.Won't have progress pictures for year anniversary because I won't have a computer of own for another 4 to 6 weeks.Bundle all internet, TV & phone & they send you a free $ 600 hp laptop, got to love that.Now I can take the money I saved for a computer & buy new gym clothes & shoes..YES ! Next week is the beginning of the weight training course, pretty excited to start that, though the first few classes are from 6 -10 pm..I'm usually in bed by 10 pm.I hope when I embark on this career to find some people who live like I do, diet wise, discipline wise.Don't get me wrong, I've no regrets about how life has changed for the better, but I do wonder if sometimes if I'm the only person in this city who has all this muscle etc, seriously I NEVER see anyone in daily activities who looks the same or eats the same.Even in classes I'm the only woman who has muscle, sometimes I feel like an oddball.I am a happy smiley type person & I've noticed that like one in twenty women will smile at me on daily travels on public transit, the rest scowl, not very nice.Anyway hope you all have a great weekend

[fitoverforty]

but I do wonder if sometimes if I'm the only person in this city who has all this muscle etc, seriously I NEVER see anyone in daily activities who looks the same or eats the same.Even in classes I'm the only woman who has muscle, sometimes I feel like an oddball.I am a happy smiley type person & I've noticed that like one in twenty women will smile at me on daily travels on public transit, the rest scowl, not very nice.

A strong muscular woman is a rarity these days, even in the "fitness" world. So many women still think that in order to be fit you have to be a stick - god forbid you might develop muscle! I am sure alot of women feel threatened by your physique because it PROVES that women can develop muscle, and be beautiful at the same time. What you have done takes extreme discipline - most of which the general public does not understand the extent of such discipline. They want it the easy way. Hopefully, you will be able to change alot of that mindset when you become a trainer and have the opportunity to teach others how to properly eat and workout. I, for one, would think women (and men) should look at you and be encouraged as to what they themselves can do for their own bodies - I know I am.

[Bonnie]

Yes, I look forward to the challenge of helping people to find their way discipline wise, if they so choose.I hope to learn the cues to when a person is ready to fully commit.Like allison's views of dyes etc, I have the exact same views about fat loss, its black & white, with perhaps a weekly shade of grey for a cheat for those who must, though as a trainer I will need patience & understanding that not all people have the same views.Case in point, I recall swanso's words " if you don't want to have fat don't eat it "..it took me six months from that time to fully commit to current eating patterns & to recognize that sugars & carbohydrates are not a god given right to consume freely. They are merely a fuel source & for metabolism they create fat stores, not to say I can NEVER have any, I still need to research the benefits of say eating a potato or rice, boss man said its the nutrients, but I've no idea exactly what they supply that I'm not already eating ? I had another woman with her boyfriend mind you stop me in the streets to ask " how did you get those arms " so they are out there & soon I can say push ups, pull ups, chin ups & hand them a business card I hear you allison about the eating, when people ask & I say I don't eat certain things they are like..well then WHAT do you eat ?..& usually the next words are " I love carbs, I couldn't give those up " which is what i said in a thread six months back Back to post workout later, have a good day everyone !

[Bonnie]

I forgot to mention I already have an in house project..one of sons has gained about 40 lbs over the last year & I can tell he has at least a desire to lose weight, because he did buy a bike & just yesterday I saw those drinkable yohgurt, things in the fridge etc.He works nights & has NO proper eating patterns & a skinny size zero girlfriend who can eat anything & not gain an ounce which will be a negative influence on his possible weight loss.I read those packages of that yohgurt things & almost passed out on the floor..14 g of carbs & equal amount of sugar..I am really starting to hate advertisers who can tout that crap as healthy, I felt ill just reading the label from it If I can manage to help son change his habits I should be able to help the rest of the world, he is the prime example of the unknowing public

[Bonnie]

Yes parents can do harm.I love sons no matter how they look, it is the eating habits that have me extremely concerned I'd like to try & help him before he spends his life, being unhealthy. He is almost 23 & has no energy, no goals etc.I'm going to ask him which foods he is willing to eat & go from there, see what works for him. Back later to post workout, just off work & tired, hope everyone had a good day

[Bonnie]

This mornings workout

Chin ups
1 x 8/8/7

with

Step ups
3 x 8 x 70

Pull ups
1 x 5/4/5

with

Dead lifts
3 x 5 x 135

DB pullovers
3 x 8 x 30/35/35

T Bar semi supinated
3 x 6 x 55

Lying leg raise w ab curl
3 x 10

Planks
2 x 1min

Side planks
2 x 30 seconds

Umm I switched spoons in the creatine last week..& uhh means I've been half dosing it for a week
So I've adjusted that, cut oatmeal servings back to 1/3 cup before & after, 1/2 cup was just to much to eat.I've asked instructor from course to find out which of the questions I had wrong, she said it was only a few ( possibly 4 ) & requested a copy of test for me I made sure I knew which first aid ones were incorrect also, the unknown could potentially kill someone & the unknown fitness theory or misunderstood material on part could lead to an possible injury one day, if not corrected.On a cheery note, I start weights course on Wednesday evening & have purchased new shoes, new sports bra's..so pretty.. one pink & one blue..no more black & white..need to find shorts tomorrow & a water bottle with a spout top, instead of the ones I have, that run straight down the front of you, unless you come to a complete stop ?..annoying.I have bought some corn on the cob & a yam, that I will incorporate into diet in the next few days, I'm past the 28 day carb reduction thing & body has STILL retained some fat here & there, not sure it will ever be gone.Will look into a fat % test while I'm in that gym surrounding this week for the course.The rest may be skin & need surgery, not sure.I do know one of first purchases I make after embarking on new career is a pair of boobs, I find myself looking around thinking wow wonder what its like to have those..low fat percentage & boobs don't seem to be an option.Though there do seem to be slender women with boobs, for which I don't understand, logically.What determines who has them & who doesn't ?..Boss man any thoughts on this ? Have a good evening people

[Bonnie]

Oops, forgot to mention the shoes I bought this time were cross trainers & shockingly enough made those step ups much easier, way more support than running shoes..& I have custom orthotics, still seems it is crucial to have appropriate foot wear for weights vs running.

[Bonnie]

http://mammary.nih.gov/reviews/developm ... index.html" onclick="window.open(this.href);return false; .. this explains ALOT.

[Bonnie]

Todays workout

HIIT elliptical..resistance level 9
4 intervals 30/90 sec
5 mins slow
20 mins SS

[Bonnie]

While I did SS on the elliptical, it occurred to me that indeed it is most likely that mocha coffee, I let myself indulge in each morning that has kept this last bit of fat around ..each morning 2% MILK= 6 g of carbohydrate, 5.5 g of sugar & god knows whats in that chocolate syrup.I realize cooking methods are probably not top notch & now that buying new gym wear is out of the way, I can concentrate on a food scale, broiler, steamer etc & own calipers for measuring fat.I am giving up those coffee's & replacing them with tea or coffee with a sweetener, not sure what to use..& I have an espresso machine not a drip maker, which I might also need to buy..I'm not ready to kick caffeine yet.I got this far taking small steps in life no reason to change that now.I am close to where I want to be, it only makes sense to take away the one thing possibly holding me back.Once I commit to an action, I never turn back, that is most favorite personality quality I have, thank god. Have a great day everyone.

[Bonnie]

I have a tasty chai green tea

[Bonnie]

Todays workout

Weigh in..111.5

Chin ups
1 x 10/8/8
with
Split squats
2 x 8 x 100
1 x 8 x 105

Pushups
3 x 12
with
One arm rows
3 x 8 x 40

Seated rows
3 x 8 x 80

Lying leg raise w ab curl
3 x 10

Planks
2 x 1 min

Side planks
2 x 30 seconds

mom has a cherry tree & she sent me about 5 lbs of cherries last week, which I ATE with gusto mind you, very willing to gain a pound in the name of cherry consumption.Alas it seems I lost 2 lbs this week.I could feel I was shrinking again, thought it was in head though.Those leg muscles are the LAST to show themselves, they are coming along, need a little more work, hard to tell because I can't take pictures or have feedback from you people.Has been one year yesterday since I started this journal & I am pretty much 100 % satisfied with progress, thank you to everyone who contributed to it Have a great day !

err correction it was 1.6 lbs, just checked the home page thingy..