Becoming Balanced with TheWFH

RE: Becoming Balanced with TheWFH (thewfh)

Mon, 21 Apr 2008 20:03:43 GMT

Sweeeeet! I have now gotten to 14.5% bf! I have gained 5.2 lbs muscle and lost 2.7 fat. From 1/31 to 4/7 I've done the heavy lifting 5/10/20 series w/ 4 sets. Now I've shifted into dropping weight w/ a strength circuit. Upper/lower, 3 each w/ jump rope or jacob's ladder at the end of each cycle. 4 sets....

I'm hoping to drop a little....

RE: Becoming Balanced with TheWFH (thewfh)

Sun, 20 Apr 2008 14:05:48 GMT

Sorry...been away. Nope, no martial arts class yet. He's a former black belt in Tae Kwon Do and would like to take Aikido. But, they don't allow kids younger than 15... Our girl's 11. So, we look and ponder....possibly Kung Fu.

Been doing a circuit lately! Upper/lower, 3 exercises each w/ either ump rope or Jacob's ladder at the end of each circuit for cardio. Been kicking my butt! It feels good to get the heart thumping.

Finally, I've cleaned up the diet again. I was wishy-washy w/ it. But now, with the threat of summer coming, I'm motivated.

RE: Becoming Balanced with TheWFH (thehardway)

Tue, 01 Apr 2008 12:21:02 GMT

Hey did you and your hubby ever find a martial arts class to take??

RE: Becoming Balanced with TheWFH (thewfh)

Tue, 01 Apr 2008 11:13:50 GMT

Ok, been sick w/ Bronchitis...asthma flaired up....no fun. But hey, such is life. Back in the groove and this is an "off" week. I will be back w/ a strenght circut next week.

RE: Becoming Balanced with TheWFH (thewfh)

Thu, 20 Mar 2008 08:04:09 GMT

So, crappy week...er sorta. I've got bronchitis....crapper. I had a couple of great interviews....whoo hoo. Then the nail was put on the coffin on the job I really wanted. Frickin' sucks! The place where I work had asked me a year ago if I wanted to work there after I got certified as a Personal Trainer. Of course, I said yes!! Well, after dealing w/ budgets, interns getting jobs and the basic runaround, I was told they changed their minds. They will now only hire folks w/ a 4 yr college degree. Crapper... I guess I felt I could fill in the gaps where someone could use a great motivator. We screen people and high risks could be referred on like you would in a real health setting. Like a GP refering on to a Specialist. Oh well.... Crap.

The one interview that was great was Snap Fitness. Snap fitness wants you there all the time to do cleaning and answering phones, helping folks all while training people. So, even though you get 60% to 80% of the fees, if you have no clients, your "free labor". Nope, uh huh. So, I'm gonna walk away from that.

Back to Dentistry.... So, great interview w/ a Dentist, he knows a gal I work w/ at the gym. Loves my teaching experience at our Community college....so I'll cross my fingers.

I'd love to do personal training, but I believe it will have to be a hobby.... That's ok. I do it because I love it.

Mon only back...went home sick

I'll be back in the game by tomorrow! I just can't breathe heavy!

RE: Becoming Balanced with TheWFH (thewfh)

Mon, 17 Mar 2008 08:26:40 GMT

Not feeling so swift today, so I did just back workout and called it a day.

Pull ups/ close row 5 reps 4 sets
Pull downs/ t-bar row 10 reps, 4 sets
straight arm pull dwn 20 reps, 4 sets

Woke up w/ no energy and tight chest. I have asthma, so any bug knocks me down for weeks. I know when it's just a "bug" or something more. This is more b/c of my asthma symptoms popin' up. I ususally get a flu and Pneumonia shot but I skipped them this year....oops. Neighbor kids have the flu and our daughter plays w/ them....ugh.

I'm gonna go take a nap and lay low. Hopfully rest will keep things at bay.

RE: Becoming Balanced with TheWFH (thewfh)

Sun, 16 Mar 2008 16:42:38 GMT

Oh man, I love it.... Hits the glutes real well. Thanks about the legs....yeah I've always had strong legs. I usually do 230 w/ Jam'n but stepped it down b/c the knees didn't like it.

RE: Becoming Balanced with TheWFH (rippedchick)

Sat, 15 Mar 2008 14:34:36 GMT

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.

RE: Becoming Balanced with TheWFH (thewfh)

Sat, 15 Mar 2008 14:01:44 GMT

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

RE: Becoming Balanced with TheWFH (thewfh)

Mon, 10 Mar 2008 19:43:49 GMT

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!

RE: Becoming Balanced with TheWFH (thewfh)

Mon, 10 Mar 2008 14:54:05 GMT

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.

RE: Becoming Balanced with TheWFH (thewfh)

Sun, 09 Mar 2008 21:25:30 GMT

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.

RE: Becoming Balanced with TheWFH (thewfh)

Thu, 06 Mar 2008 07:13:21 GMT

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.

RE: Becoming Balanced with TheWFH (thewfh)

Tue, 04 Mar 2008 11:59:04 GMT

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

RE: Becoming Balanced with TheWFH (IBendBarbells)

Thu, 28 Feb 2008 12:08:37 GMT

ORIGINAL: thewfh

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

LoL, nothing I just pay attention.