Challenge Accepted

First things first… I joined a challenge group. I never thought I would ever do such a thing, but I did and I am really excited about it.

You always see big Instagram pages posting before and after shots of their client’s bodies and people get completely sucked into it. The progress is evident, however, it seems like everyone is a trainer these days. How do you know you will be working with someone who REALLY knows what they are talking about?

I have been following this Instagram page, @katiesfitscript, for quite some time now. The reason I like her so much is because while she is quite clearly in shape herself (she’s a hardcore marathon runner with the most kickass abs I have ever seen) she is also a nutritionist. Great, a runner who also lifts heavy weights and knows her shit in the kitchen. Seems legitimate to me!

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I mean come on, talk about #bodygoals

So, I checked out her website and found that she has a bevy of training and macro planning programs. Great – what I was primarily looking for was some running guidance. So, I reached out – kind of thought it was a shot in the dark – and was pleasantly surprised to have received a response informing me of what programs she thinks would work for me. I was just about ready to buy one when I saw a post on her Instagram of one of her clients – it was a before and after shot with a caption explaining that she is not really one to advertise her programs this way, but that this was a result of a challenge she started earlier this year. She was starting another one soon and wanted her followers to be in the know if they were interested – so I looked it up and inquired about whether or not it would be conducive with half marathon training. It was! And the best part was that if I joined the challenge, I could get the running program for free. Sold.

This morning I joined the challenge and was immediately presented with the “Blueprint Macro and Meal Planning Guide” which is filled with all sorts of information about how to count macros, workout plans, meal plans, etc. I may have to toy around with the recommendations since I already eat pretty well and am not new to exercise. I think I am most excited about being accountable to someone else. Plus, there is a challenge group on Facebook which I think will be the place to judge how people are doing.

I started my morning off right with a carefully calculated breakfast using MyFitnessPal. I haven’t used that app in ages but will definitely be using it for this.

3 Egg Whites, Grape Tomatoes, Spinach, 1 Slice Lowfat Cheese

1 Banana

= 225 Calories, 18g Protein, 37g Carbs, 0g Fat

Hopefully by the end of the day I will figure out what my macros should be so I can gauge what my daily consumption should look like.

Wish me luck!

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I lifted how much?!

CHALLENGE NUMERO UNO:

Squats: 155lbs (3 reps); Deadlifts: 135lbs (4 reps)

Last Thursday I gave the squat challenge a try! Somehow it turned into a squat AND deadlift challenge. It was painful and awesome.

A trainer at my gym asked me if I would be interested in completing a fitness test to see what my 1 rep squat max is. This was to be found by squatting the barbell, and gradually adding weight while doing fewer reps, until we reached my 1 rep max.

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Because this was the preliminary test, we spent a lot of time focusing on my form. He made me do a TON of squats with no weight on my shoulders while watching myself in the mirror from the side. I have a bit of a bad hip so getting the form just right was a little hard for me, but the practice definitely helped. I need to focus on keeping my heels flat on the ground and leaning my hips further backward. I did so many free squats that my thighs and butt were burning before I even started lifting.

We started with just the barbell so he could check out my form, then added weight with each set. I noticed that he was increasing the weight in larger increments than I do on my own. While I usually add an extra 5lbs to each side of the barbell with each set, he was increasing by 10-15lbs! With each set, I did 1-2 fewer repetitions. The more weight added, the longer the rest in between.

Again, because form was the primary concern the first time around, we only made it as far as my 3-rep max squat weight. This ended up being 155lbs (two 45lb plates and two 10lb plates)! Prior to that I had only squatted 135lbs. The trainer is certain that I can do about 175lbs. We’ll see about that.

During my workout, I had about 5 different guys that I don’t know stop and watch us work. I don’t think they are used to females in the weight room. Between my sets – I think I was at 135lbs – one came over and said “how embarrassing, I can’t even squat the 45lb bar and here you are doing 3 times that. Impressive!” Obviously this excited me.

After squatting, I thought I was off the hook. But no, the fitness instructor got me again! He asked me what I had next on my agenda and I told him I was going to do chest presses and bicep curls – my normal Thursday routine. “WRONG!” he said. Instead, we set off to see what my max deadlift weight is.

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What I used to use.

When I deadlift, I usually use weights similar to the one on the right. The most I had ever lifted was 60lbs at 10-12 reps per set. For the challenge, we “warmed-up” with the 50lb one, before he said that I had graduated from that style and was moving on up in the world to the barbell that you manually add weight to. The barbell is MUCH longer than the one I am used to, making balance difficult. Scary!

Set one, like the squats, was just with the barbell to check on my form. The three sets after that were with 10lb increases. By the time I hit 105lbs (three 10lb plates on either side) at 4 reps I was BEAT. I was kneeling on the ground after I completed the set and was sure that I COULD not and WOULD not do any more.

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Then I saw him make a Dr. Evil face while removing the 10lb plates and replacing them with a 45lb plate on each side. I’m sure you can imagine how much my eyes bugged out of my head, but if you can’t, this baby’s face is pretty on point. I asked if he was out of his mind. 135lbs?? Are you joking? I know that deadlifts are performed with your legs, but I was exhausted and it isn’t the same as carrying the weight on your shoulders! Gripping that much in your hands is hard!

I ended up deadlifting the 135lbs four times. This is WAY more than I had ever thought I would be able to do. It was more than twice the amount of weight that I have ever done!

I completed the workout with a 10 minute jog on the treadmill. Killer!

Squat Challenge – Accepted!

20130501-144200.jpgAfter a grueling leg workout yesterday, one of the fitness coaches at my gym asked me if I would be willing to give his squat challenge a try. I was surprised and excited to hear that he thought I was one of the only females at our facility that was physically capable of handling a decent amount of weight if I put my mind to it. Now, there aren’t exactly many females at my gym that lift weights at all, but I am still going to take it as a compliment and let it boost my ego a bit anyways.

As soon as I heard “challenge,” my ears perked up. Maybe I should have waited for him to explain what the challenge was before I enthusiastically agreed. But hey, it’s only going to help me!

He wants to do a pyramid workout, where the end result is to see what my one-repetition maximum squat weight is. If I understood correctly, we would start with a small amount of weight – maybe just the barbell, or the barbell plus 20lbs (10 on both sides) – and do my regular amount of reps (about 12). Every time we add weight, he would have me do one less rep, thus ending at 1 rep with my max weight. Based on what I have been doing, he believes that my minimum weight is probably 145lbs, which is already 20lbs more than what I have done so far.

Yesterday I squatted 6 sets of 12, beginning with 15lbs on both ends of the barbell and ending with 40lbs, making my highest weight 125lbs. I probably could have done more if my legs were not already exhausted from my single leg presses. He advised me to begin my workouts with the squats so that I can give it my all, so I will have to try that next time. The rest of my workout consisted of weighted step-ups with two 15lb dumbbells, and a quick 10 minute run on the treadmill.

The great thing about this challenge is that it will give me an idea of just how much I can lift, so that I am not taking a wild guess and starting with less weight than I could be. I am looking forward to it and nervous just the same! He tells me that he has been wanting to work with a dedicated woman to see just how far they can be pushed, but that most people that he has approached are afraid of extreme muscle gain. They don’t trust that the female body simply can’t gain the muscle mass that men do. So, here’s to hoping that the end result is a nice bikini-ready bottom!

 

Biking Progress

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I forgot to write last week that I beat my previous bike challenge record!

Bike Challenge: 10 miles in 40 minutes (2.50 miles every 10 minutes)

Achieved: 11.13 miles in 40 minutes on Monday, 4/15.

Last time I did this challenge ride was a little less than a week before, 4/9.  I beat the goal, ending my ride at 10.88 miles.

This time I was able to get a quarter of a mile further than I did before. I think that the plan is to do a long ride every week, so hopefully the next time I do it I will be able to make it to 11.38 miles in 40 minutes to be consistent!