But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - Pagangoddess
41yo
5'11'' (1.8M)
173 lbs (78.5Kg)
13.5% BF
Short Term Goal (next 60 days):
to get under 10% BF
Long Term Goal (next 9 months)
Stay at 10% BF and add bodyweight to get up to 180 lbs (82Kg)
Background
Not a regular lifter, although I have done it on and off over the years (mostly off
)Started back to gym regularly in June 2007, shortly after my 40th birthday.
In 2007 I weighed in at 185 lbs (84Kg) and 19-20% BF and was tired of the bodyfat levels and my unhealthy eating habits.
I changed my diet to eliminate fast food and alcohol, and started to gym 4-5 days per week.
In past 12 months progressed to stats above (173 lbs/78.5KG and 13.5% BF).
Waist size dropped from 35 to 32 inches.
Diet:
Fairly strict clean eating diet, consisting of averaging around 2000-2500 calories per day, tracked on http://www.myfooddiary.com
35% protein, 35% Fat, 30% carbs, aiming for daily 1.5-2x bodyweight in g of protein
Occasional cheat meal allowed every 10-14 days, usually a couple slices of pizza, or a hamburger, nothing crazy.
Lifting Routine:
Results over the past year have been with a split routine focusing on one bodypart per day (chest,back,legs,arms,rest & repeat)
Occasionally added in cardio 1-3 times per week (up to one hour on elliptical, sprints, jogging, etc)
Injuries:
Early in 2008 had to stop bench press for 30 days due to constant wrist pain in both wrists. Identified poor form in bench press as root cause. Problem has not returned since I corrected my form.
Had to take almost two months off any leg work or cardio from February to April due to back to back muscle pulls in my right leg.
Severely pulled right quads doing sprints then 5 weeks later when they healed severely pulled right hamstring kicking soccer ball around.
Leg muscle was very swollen and bruised around knee for many weeks. Hurt to walk, heck even hurt to sleep
After adequate rest legs are back to normal, lifting weights with no issues, and I make sure to do plenty of stretching before excercise now.
Currently dealing with a 2 week layoff on upper body work due to right forearm tendinitis. I was really pushing my upper body workout in July, and I think the combination of bench, biceps work and pullups just put too much strain on my forearm. The 'at rest' forearm pain has subsided after a week of rest, but it still hurts if I put it under tension. Going to re-evaluate in another 7 days.
Lift Stats:
Bench: 175 lbs (79Kg)
Squats: 175 lbs (79kg)
Deadlift: 175 lbs (79Kg)
Row: TBD (haven't done these regularly)
Pullups: BW + 25lbs (11KG) (10/10/10)
Chinups: TBD (haven't done these regularly)
Dips: BW + 60 lbs (27KG) (10/10/8)
(note, when starting out 12 months ago I could barely bench 100lbs, could do maybe 3 pullups, 5 dips, squat 90 lbs)
Current Goals, Workout & Diet:
Been stuck at 13.5% bodyfat for over two months. Need new direction to get to 10% BF.
New Plan: Lower daily calories to 1x bodywieght (1750 calories), 45% protein, 45% fat, 10% carbs)
Modified Strongman 5x5 (have to eliminate bench, pullups, dip and rows due to forearm injury). Plan on doing progressive squat and deadlift every other day. I do through in some additional leg excercies as well. On off days will focus on 45-60 minutes cardio and 15-20 minutes hard core ab work. Will evaluate results in 2 weeks (9/1/08)
