Category Archives: Workouts

I’m an Author! OMG!!!

Holy cow!! This happened!!!  Check that off the bucket list!

This book as been in the planning stages since 2013.  I’m glad I didn’t write it back then.  The period from 2015 to 2017 was intense with respect to staying on track and struggling with the mental game.  There were lessons to be learned and my ego needed to be beat up a bit to learn them.

My perspective on how to sustain a “fit life” is more balanced now.  I tried to get all of that into this book so it will become a handbook for “how not to quit” along with some practical tips about eating and such.

When I finished teaching in June, I made a plan to write this book in 30 days.  Took a few weeks longer.  But hey!  It’s up now!  Yay!!!

My inner math nerd did my very best to go live with the book on Amazon on August 18 at 8:18 am.  Yes.  That’s 8/18/18 at 8:18 am (if you write your dates like we do here in the states).  Hahahaha!

While I wait for Amazon to set up the “Inside this Book” feature, I thought I’d share the intro with you here.  These are images of the actual pages in the book.  (Pause the slideshow to read.  Maybe increase the zoom on browser, too.)

 

 

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I’d like to thank my husband, Paul, for helping me with the cover.  (If you remember – there was a banner behind me on stage with a picture of a guy in board shorts. Check out Paul’s self-imposed 77-day boot camp adventure here.)

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Next step – get the Kindle version up.  That shouldn’t take long.  Just need to check on the formatting to make sure it looks good as an ebook.

Eventually – Audible.  That may take a bit longer.  I learned I can do that as a self-publishing author.   Yay!   I want to narrate and edit it myself, so I need to watch some tutorials about how to do that.

If you want to purchase the paperback book on Amazon, you’ll get it speedy quick!

If you want a signed copy, that will take longer because you’re getting that from me.  I’m waiting for my copies to arrive, then I’ll write in your copy, then mail it off.  Limited supplies on that option, so click here.  If you get a order form, there are still some left!

When the copies I ordered arrived, I will be randomly drawing a name or two from the mailing list and sending off a free copy.  If you’re not on my mailing list but would like to be, you can join us over here.

If you would like me to be your Accountability Coach or Nutrition Consultant, click here for more information.

 

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Filed under Books, Faith, Life, Nutrition, Organization Tips, Weight Loss, Workouts

My Current Workout Split

Since the end of November, I’ve followed this split:

Day 1: Lower Body Strength

Day 2: Upper Body Strength

Day 3: Rest

Day  4: Lower Body Hypertrophy

Day 5: Chest/Back Hypertrophy

Day 6: Shoulders/Arms Hypertrophy

Each body part is worked twice a week.  The the first workout is heavy with low reps.  The second one is lighter with the rep ranges in the 8-12 area.  I rotate squats and dead lifts so I don’t do them both during the same workout.  Some weeks, I just skip the deads.  I love them, but my back takes a long time to recover, so when I do deads, it’s like a third back workout in one week.  Rest is really important to recover.

I am seeing strength gains in my upper body.  Lower body is a little frustrating.  Last week, a left quad pull from last winter started acting up.  Really??  I’m assuming the last few weeks when the stress was kind of high hasn’t helped.  I’m pretty good at adding more weight to a set, but I’m also scared of getting hurt again.  I am not sure if setting lifting goals will help me or make me reckless.  Mind games I play with myself.  Ugh.

I plan on doing this split for at least another month and then take some progress pictures.  I’m seeing a little progress in my workout log so let’s hope it shows up in the pictures.

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Filed under My Lifting Log, Workouts

Results of 4 Weeks of German Volume Training

The last lift of week 4 was yesterday.  I’m not sure how to analyze results, but I believe it’s been a good month.  I use an app on my iPad called Gym Buddy.  Found that it will make graphs and charts.  I like graphs and charts.

 

My scale weight is up about 4 pounds.  The articles online told me I should expect to gain (paraphrasing) “a serious amount of lean mass…up to 5 pounds of muscle”.  Maybe for a guy, but I don’t gain muscle that fast.  But I feel solid; not leaner, just more solid.  Diana, my massage therapist, says my muscles are more dense.  The DOMS (Delayed Onset Muscle Soreness) has been off the charts (Hahaha! More CHARTS!  Pun-intended). I know soreness is not a necessary evil for progress, but I also know how I felt during the strongman training – and I gained muscle and bone during that time.  So I like that pain.   I also know from two years of DXA scans that I don’t gain muscle without gaining about 4 times more fat, so out of the 4 pounds gained, I could not expect to have gained more than a pound of muscle.  I’m guessing more like 1/2 pound or less.

For background info on GVT, check out my blog after the first week.   There were four workouts each week.  Each one worked opposing muscle groups and there was one compound exercise for each muscle group.  Those big exercises had 10 sets x 10 reps, if I could do 10 reps.  After those 20 sets, I did 6 sets of assistance exercises.

Chest and Upper Back: total volume increased by 5,670 pounds.

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Legs (I never did the abs part separately. Squats are an ab exercise, right?): total volume increased 11,730 pounds.

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Seems pretty obvious that the first week was too light.  Not sure what happened on Week 3.  Maybe I forgot to log something?

Shoulders & Lats: total volume increased only 225 pounds.  Delts are my weakest part.  And the big, compound exercise for lats is assisted pull ups.  One of the guys at the gym told me after I finished 10 sets of them, most only 7 or 8 reps, that he was impressed that I would try to do any kind of pull up 100 times.  Week 4 of this workout was tough.  Progress stalled.

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Biceps & Triceps: total volume increased 2,575 pounds.  It took a couple weeks to find the right triceps exercise.  Dips are recommended, but they really hurt my shoulder.  By week 3, I just went back to my old favorite – EZ Bar Skull Crushers.

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So what’s next?  I’m going to deload for a couple of weeks.  And then I will either do another cycle of GVT.  This was fun.

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Filed under Bodybuilding Journal, German Volume Training, My Lifting Log, Workouts