Becoming Balanced with TheWFH

Awww thanks....
 
I appreciate it.  That was sooo much fun!

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

I like that green bikini suit. Looks good. You look good too. What bf% are you there?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

ORIGINAL: rippedchick

I like that green bikini suit. Looks good. You look good too. What bf% are you there?

Did you see her transformation? just wondering. I got background info on this chick lol. Kidding.

Seriously though I think I remember her putting her starting pictures in the pic section of the forum too.. am I correct TheWFH?

No I've only seen the pic you posted. What transformation?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

No, sorry.  Never got a transformation pic.  I'm an idiot when it comes to posting pics.  ItalianAngel got the pic up from my competition.  I did go from 129 @ 18% bf to 110 and 9% bf.  I'm now at 125 and 16.9%.  I'm trying to get back to 15% at whatever weight. 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Hey IBend, what "inside information" do you have...and I hope it's not bad!  lol

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

ORIGINAL: thewfh

No, sorry. Never got a transformation pic. I'm an idiot when it comes to posting pics. ItalianAngel got the pic up from my competition. I did go from 129 @ 18% bf to 110 and 9% bf. I'm now at 125 and 16.9%. I'm trying to get back to 15% at whatever weight.

Okay I guess I had you mixed up with someone else

ORIGINAL: thewfh

Hey IBend, what "inside information" do you have...and I hope it's not bad! lol

LoL, nothing I just pay attention.

Wow, I missed posting my lifts for a week?!  Bad WFH.   Good news for me, though!  I had body calipers done...my weight's gone up and I'm down from 17.8% to 16.5%  I've gained 2.5 lbs muscle over the past 30 days!  Wow.....  I'm happy.
 
Legs today
Squats 115 10reps 4 sets  (oops, I meant to do 5 heavy...but oh well)
sled, 200# 10 reps 4 sets
leg extension (changed) 50-40 drop, 20 reps, 4 sets  Ouch...
prone alt ham curls 45# 5 reps, 4 sets
dead life, romanian 80# 10 reps, 4 sets
Bosu lunges 20 reps 4 sets
calf raises failure, 4 sets
 

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

I had a great massage on my right hip and glute Monday....wow.  Gonna go back agan, next Monday, but I've got homework.  Suresh, (my LMT) gave me a great book on muscle attachment/origin and their pressure points.  So, I'm gonna be his guinea pig.  We both benefit.  I get discount massages and he learns what's beneficial from someone who has a clue about Kinesiology.
 
I had added a shoulder day but I may have to skip it this week.  Hubby playing hooky from work and wants to hang out w/ me for some reason...  Guess he likes me.
 
Diet, I'm great until evening.  I really need to come up w/ some tactics (and use them...I've got some things in place) to stop me from just saying "screw it" or ignoring myself when I say "stop".  Journaling helps, when used.  I just need to make myself do it, Dammit!
 
Happy note!  I've got a job interview next week!!  Whoo hoo!  About 5 blocks from my home, there is a Snap Fitness opening up soon.  I just stumbled acrossed it the other day on their website and decided to see if they are looking for help yet.  I got a response right away and have an interview set up next week.  I thought at first that just training would be open, this was before I found out the gym isn't even open yet.  So, there may be more opportunites than just training.  Maybe he needs someone who can help run the joint as well....that would be sweet!  Better money and consistant hours durning slow training times.  I won't get as excited about this one as my others...  DOn't need to get disappointed again....
 
Cross your fingers and hope.  It's this or Dental Assisting again.  I love both....what opportunity is going to come up first....that's all.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Just a bump..... Crap, I need to journal more.
 
Great leg day on Saturday...I'll go into details later
 
Sunday, hit the treadmill for a good walk.  Up the ramp and power walked for 40 mins.  I need more cardio.
 
Next Mesocycle will be w/ circuit training, so I get cardio and weights.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Ok, today's back/bi
 
pull ups/ seated row, 5 reps, 4 sets ( bumped up the weight and decreased assistance)
Lat pull down/t-bar row 10 reps, 4 sets ( bumped up t-bar 20#)
....my back loves me....
Straight arm pulldowns 20 reps, 4sets 60# all the way through...didn't drop set.
Preacher curls 5 reps, 4 sets 40# w/ NO help!  Whoo hoo!!
alt incline hammers 10 reps, 4 sets 10#  need to go up next week
spider curls 20 reps, 4 sets on empty bar (Hey, it's 15# anyway!)
 
So, I figure 2 more weeks of this and I'm moving on to a circuit style of training.  I need the cardio and to knock off some fat.  I wanted to put on some muscle first.  Since I gained 2.5 lbs, I figure that's pretty good.  I'll do a body comp after this last 2 weeks to get a final count.  Then, after the circuit, I will give myself a one week break of NOTHING!   Hmmm, maybe I'll do that right before the circuit.... I'll ponder that.

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Whoo hoo!  Got a job!   Only temporary, but it will be fun.  I'll be working as a Physical Therapy Tech at my gym.  I'm thinking of all the stuff I can pick up and learn.....  I'm excited!

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

Yeah, not much excitement here.  Had a great job interview at Snap fitness......except for the fact that you'll be answering phone, taking care of walk-in's who want to sign up and such.  If you have no clients, no money.  So, it's free labor for cleaning the place and answering phones and such.  Still pondering b/c I need more info to confim this...
 
So this is my last week (coming up) that I will lift heavy.  I will do body comp but the only thing I think that's happended is I gained fat.  Ugh!
 
Today I killed myself w/ legs.
Jamn' 200# 5 reps, 4 sets
squats 125# 10 reps 4 sets
Smith lunges (rear leg on bench) 25# 20 reps, 4 sets   ( I was dying)
Seated ham curls 100# 5 reps, 4 sets
Bridge lifts to failure 4 sets
Calf raises to failure 4 sets

Sleep, eat, workout....repeat as needed.


Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!

You have really strong legs!

And do you have a jammer? I would be so jealous! I have yet to see a jammer in a gym outside of a highschool or college weight room.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes