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SMILES4383's Photo SMILES4383 Posts: 16,509
11/13/15 6:48 P

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emoticon

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I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
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e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
11/12/15 5:34 P

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Okay I am done - Finished!!!
Very proud of myself and both of you!

Wishing you great success in your next venture!
Laura


"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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LAURACS63's Photo LAURACS63 Posts: 493
11/8/15 6:58 P

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Yippee!! I finished Friday and put the STS completely away (just for a while though - ha ha). Yesterday I did Low Impact HIIT and now for my recovery week - started off today with Yoga Relax. Just what I needed!



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SMILES4383's Photo SMILES4383 Posts: 16,509
11/8/15 7:55 A

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DONE emoticon

Never do I remember being more grateful for a 15wk challenge to be over.
IT'S OVER.
This upcoming week is one welcomed REST WEEK.
I intend to stretch and rest like nobody's business.

CONGRATULATIONS TO ALL PARTICIPANTS ~ emoticon

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
11/5/15 9:42 A

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I have that one scheduled for tomorrow. Now I have another workout I have to look into. Thanks Terri. LOL

I did Shoulders/Bis/Tris - had to completely assist the last two reps of the concentration curls on the last two sets but I pushed my tris to the limit and finished all sets/reps. Shoulder weights were just perfect to polish off nicely. I think I pulled something in my upper back (underneath my left shoulder) so that was a little sore yesterday and this morning AND I still have DOMS in my chest from my Chest/Back workout which was on Monday. But they are diminishing. LOL

Only two more days and I can put this one in the books and close it emoticon

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SMILES4383's Photo SMILES4383 Posts: 16,509
11/5/15 8:41 A

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11-05-15 Disc #39 Squat Rack Legs
Includes 2# wrist weights:

54# - Squat Warmup
64# - Squat Warmup
74# - Sqats
64# - Deadlifts
74# - Front Squats
64# - Static Lunges

Legs are officially fried.
I still have one Squat Rack workout to make up -
#40 will be completed on Sunday.

AWESOME JOB EVERYONE ~
It is never an easy thing to complete a 15wks Challenge.
REST WEEK is definitely anticipated.

emoticon emoticon emoticon

I was going to do STS Total Body next week, but decided to use it for my Holiday Challenge Wk #1 with Extended Stretch, and follow with a week of P57/Yoga.
I always like ending my year with P57. It's a great workout series....


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
11/4/15 8:15 P

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I'm like you Laura - really super proud of myself for finishing this challenge (Saturday morning will be final workout for this week w/cardio).

I did Cathe KPC this morning and Plyo Legs yesterday. Tomorrow I have Shoulders/Bis/Tris and Friday is Squat Rack. So glad I can see the end of this tunnel. It has been a tough week. Really thankful for recovery week next week.

I've decided I'm going to do a couple days of STS Total Body with just light weights - nothing heavy at all. I will have to preview as I've heard it is the polisher to this program.

Laura

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INCTRL's Photo INCTRL Posts: 5,693
11/4/15 12:49 P

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Today was Disc 31 - Plyo Legs
My energy is on the lower aide today so I took it down a notch to get through it. Tomorrow will be a better day.

Terri I don't know how you do that with a 20lb weighted vest - that is emoticon
A few posts ago you said you were happy this challenge is almost over - I am feeling the same way this week. Two more workouts this week and next week is my last!

Thanks for making this challenge - it kept me really focused even through some things.
Feeling pretty proud of myself! emoticon

Laura




"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
11/4/15 9:48 A

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11-04-15 Disc #36 S/B/T
OH MY GOODNESS - I zonked AGAIN this morning.
I even went to bed early last night - before 9:00p.
I did FB a little bit, but, was definitely resting and asleep well before 10:00p
I donít understand it, but ZONKED is what happened.
I even went to the kitchen at the half-way point and got a breakfast cookie to get me through.
Once that kicked in - the last two rounds went much better.
STILL --> I do believe I have MAXED out on my weights ... for now.
I had 3# wrist weights. I could only get out 6 reps of every exercise...
AND, on the concentration curls - it was assisted reps for ALL the final 3 reps of every set.
So, at least for now - I will be working with my maxed weights - maybe even a little lower (no wrist weights) and increase reps for the remainder of the year.
ie: if I choose 20# for biceps curls and Cathe does 10, but I could do 12....I will do 12.
I donít want to lose any strength - but, on the other hand, I donít want to entice injury either.
I have a plan - and injury is NOT a part of it.

Here are my weights (3# wrist weights included):

26# - Standing Front Press - Warmup
30# - Standing Front Press - Warmup
36# - Standing Front Press
46# - Barbell Curl
15# - Lying Triceps Extensions
18# - STANDING Bent Arm Lateral Raise (MODIFICATION)
18# - Incline Curls
15# - Overhead Extensions
18# - Rear Delts
18# - Concentration Curls
15# - Cross Body Kickbacks

It felt SO GOOD to put todayís DVD into itís case and put the case back on the shelf.
DONE......with the main part of the program.
I still have two Squat Rack workouts to complete before I can officially wrap up my STS Challenge.


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
11/4/15 9:46 A

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Don't blame you, Larua .
I don't use my bar, but some people have more than one and keep them loaded separate for easier usage.
GREAT JOB ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
11/3/15 5:43 P

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Today was Disc 31 - Chest & Back

Flat Bench Press - 57.5#
One Arm Row - 22.5#
Flat Chest Flys - 21.25#
Barbell Rows - 62.5#
Incline Bench Press - 50#
Horizontal Row - 22.5#
Incline Chest Flys - 20#
Deadlifts - 80#

have a great night!


I was getting tired of switching my barbell weights so I changed up the order a bit.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
11/3/15 7:51 A

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Plyo Legs yesterday w/ 20# Weight Vest.
LOVE how these workouts make my legs feel - ENERGIZED.

Today was Slide n Glide Cardio/Abs....from Low Impact Series.
Another invigorating workout ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
11/1/15 8:12 A

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Honestly, I'm SO GLAD this challenge is almost over.
I'm working on a weight chart that visualizes my weight increased throughout the last 6 months.
I have really gained a lot of strength between my first challenge with Body Beast and this one with STS. Muscles are the body's furnace. I'm grateful to be reestablishing a good base.
Life, for me, is just easier when I'm strong.

Disc #34 - Chest/Back

Dumbbells + 3# Wrist Weights
(I will definitely be getting wt plates - these wrist wts are hard on my shoulders)
Total Weights recorded:

26# / 46# -Flat Bench Press warm-ups
56# - Flat Bench Press
66# - Barbell Row
23# - Flat Bench Chest Fly
33# - One Arm Row
56# - Incline Bench Press
46# - Deadlifts
23# - Incline Chest Flys
33# - One Arm Horizontal Row

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
10/31/15 11:04 A

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Hi!

Wednesday was Disc 30 Shoulders, Biceps and Triceps
Standing Barbell Front Press 20 lbs & 25 lbs warm up
Standing Barbell Front Press 32 1/2 lbs
Barbell Curl 40 lbs
Flat Bench Tricep Extensions (dumbbell) 14 lbs
Seated Lateral Raise (dumbbell) 9.5 lbs
Incline Curls on Stability Ball (dumbbell) 17 lbs
Seated Overhead Extensions One Arm (dumbbell) 12 lbs
Seated Rear Delts (dumbbell) 13 lbs
Seated Concentration Curls (dumbbell) 15 lbs
Cross Body Kickbacks (dumbbell) 14.5 lbs


Today 10/31/15 Disc 38 Legs - Squat Rack:

Squats (warm up) 35lbs then 40 lbs
Squats - 37.5lbs plus 17lb vest
Deadlifts - 75lbs
Front Squat - 27.5lb + vest
Static Lunge - 22.5lb + vest

Enjoy the weekend and Halloween! emoticon

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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INCTRL's Photo INCTRL Posts: 5,693
10/27/15 7:00 P

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Good for you for listening to what your mind needs!
That could be a hard thing to do when there is always some responsibility that needs attention.

This week I have done
Low Impact Step
STS Disc 28 - Chest & Back

Flat Bench Press - 54#
Barbell Rows - 57.5#
Flat Chest Flys - 20#
One Arm Row - 21.25#
Incline Bench Press - 47.5#
Deadlifts - 75#
Incline Chest Flys - 17.5#
Horizontal Row - 21.25#

and today was Disc 29 Plyo Legs - surprised at myself for doing after work today.
I like morning exercises much better!



"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


 current weight: 141.8 
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SMILES4383's Photo SMILES4383 Posts: 16,509
10/27/15 10:19 A

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Taking a few days off work and maybe SP....I need some solitude.

10.27.15 - #32 Plyo Legs
10.28.15 - Happy 60th
10.29.15 - #33
10.30.15 - #39
10.31.15 - REST

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
10/24/15 11:41 A

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Today I did Disc 37 Legs

Squats (warm up) 35lbs then 40 lbs
Squats - 35lbs plus 17lb vest
Deadlifts - 70lbs
Front Squat - 25lb + vest
Static Lunge - 20lb + vest
extended stretch

Glad I found the set - couldn't find it during the week

Have a great Saturday!
Laura3



"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
10/23/15 7:55 A

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T does not jump ... eithah

Can't believe how fast this challenge has gone / is going.
Week #13 is just around the corner.

WE ARE AWESOME ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
10/22/15 2:55 P

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Today was Disc 27 - Shoulders Biceps and Triceps

Standing Barbell Front Press 20 lbs warm up
Standing Barbell Front Press 32 1/2 lbs
Barbell Curl 37 1/2 lbs
Flat Bench Tricep Extensions (dumbbell) 12 lbs
Seated Lateral Raise (dumbbell) 9 lbs
Incline Curls on Stability Ball (dumbbell) 16 lbs
Seated Overhead Extensions One Arm (dumbbell) 10 lbs
Seated Rear Delts (dumbbell) 12 lbs
Seated Concentration Curls (dumbbell) 14 lbs
Cross Body Kickbacks (dumbbell) 13 lbs

It was a good workout.
I noticed on some of the sets she only had a 30 second rest - was that meant like that. I thought they all should be 60 seconds.

Have a great day!
Laura



"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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INCTRL's Photo INCTRL Posts: 5,693
10/21/15 11:05 A

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Thank you Terri. Right now it is an ongoing issue and will have to take each day as it comes.


Yesterday I did Step Moves and a beginner Rodney Yee Yoga DVD.

I haven't found my set of the remaining DVDs for legs so I did Disc #26 Plyo Legs and the extended stretch. It is tough, I think. I definitely don't jump on 4 risers - did 2 for some and 1 for the rest - am a wimp with jumps! I do love sit and stands on the chair though. That just feels good to me.

This disc reminds me of some of the workouts from the Xtrain / Low Impact rotation I did.

Have a great day!

Laura





"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


 current weight: 141.8 
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SMILES4383's Photo SMILES4383 Posts: 16,509
10/20/15 9:11 P

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Laura3 - so sorry about your family illnesses.
"Life is what happens when we are making other plans"
I love that quote - and it is so true.

Glad you are re-upping your game.
It's always easy to just give up...it's much more difficult to persevere.
AND, the results of your efforts will be an entire 15wks of dedication.
GOOD FOR YOU ~

Yes, I love LIC. Actually did Cardio Fusion this am....which is a compilation of that 'unnamed' series. I fast forward through sections I get clumsy over...
...the beauty of technology.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
10/19/15 5:32 P

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Hi Today was Low Impact Step Challenge.

Terri you did this DVD recently and reminded me of how much I love that one. It was a good sweat!



"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


 current weight: 141.8 
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INCTRL's Photo INCTRL Posts: 5,693
10/18/15 1:36 P

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Hi Terri and Laura 2

Last week exercise was a non-event for me. Family health issues affected my focus and ability to find the time to do it. I am back on track starting today - but I will be a week behind both of you lovely ladies. I am going to try my best to keep up with it to the end.

So today was Disc 25 ~ CHEST & BACK

Flat Bench Press - 50#
Barbell Rows - 55#
Flat Chest Flys - 18.5#
One Arm Row - 20#
Incline Bench Press - 45# - although could only do 7 reps the last two sets
Deadlifts - 70#
Incline Chest Flys - 16.25# Started off at 17.5 pounds but almost hit myself in the face with the weight in my right arm on the 8th rep of the first set. So, to be safe I decided to lower the weight.
Horizontal Row - 20#
It fell really good to be on track again. I don't feel like I lost too much in strength either.
Have a great day!

Will try to get in some extra stretching later this evening.

Laura

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


 current weight: 141.8 
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SMILES4383's Photo SMILES4383 Posts: 16,509
10/18/15 8:02 A

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10-18-15 Disc 28 ~ Chest / Back

Loved it - That was fun ~
Dumbbells + 1# Wrist Weights
Total Weights recorded:

26# / 32# -Flat Bench Press warm-ups
57# - Flat Bench Press
62# - Barbell Row
21# - Flat Bench Chest Fly
31# - One Arm Row
52# - Incline Bench Press
42# - Deadlifts
21# - Incline Chest Flys
31# - One Arm Horizontal Row

Flys and deadlifts are my weaker ones for this workout.
It looked like Cathe was doing 35# for flys????
I'm about where CeDee is on most workouts.
Hoping that by this time next year I will be able to life Cathe-Style ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
10/15/15 8:03 A

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10-13-15 4DS LIS Cardio
heart emoticon this one .... SO MUCH FUN
As soon as I get the gardens closed up for the season I WILL be adding more cardio to my week.
LOVE THIS ONE TO PIECES.

10-14-15 Disc 27 Shoulders, Biceps, Triceps

Barbell Front Press warmup = 20-24#
Barbell Front Press = 30#
Barbell Curl = 40#
Triceps Extension = 12#

Lateral Raise (standing w/ bent arms) = 15#
Incline Curls = 15#
Overhead Extension = 12#

Rear Delts = 15#
Concentration curls = 15#
Cross body kickbacks = 12#

I only managed 6 reps on the barbell curls (used 20# dumbbells)
I didn't want to lighten the weight and have to use wrist weights to make up the difference....so I just repped out with good form at 6.
Hope to get up to 8-12 reps with 20# on biceps curls during this Mesocycle.


10-15-15 Disc 37 Squat Rack Legs / dumbbells
20# Weighted Vest included in total weights.

Barbell Squats warmup - 50# / 60#
Barbell Squats = 70#
Stiff Leg Deadlifts = 50#
Front Squats = 70#
Static Lunges = 60#

THIS WAS A GOOD WORKOUT.
Fought for balance on the Static Lunges, but made it through.

Lots of leg and calf stretching during those long breaks.


The hour extra sleep I am getting every night is REALLY helping eliminate the DOMS.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
10/13/15 7:54 A

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10-12-15 Disc 26 Plyo legs w/20# wt vest
NO JUMPING
Still breathing heavy...


Attached is a pic of my workout card with subs.

Oatmeal Time ~



(to see the details you have to save the pic to your phone or PC and then enlarge it to see the details)


10-13-15 4DS LIS Cardio emoticon this one .... SO MUCH FUN

www.youtube.com/watch?v=Rfqe6wCgtd0

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
10/12/15 3:45 P

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I'm loving Meso #3 so far. Did chest/back yesterday morning and Plyo Legs yesterday afternoon. We are going to be out of town Thurs-Sun of this week so I'm going to get all my workouts in by Wednesday evening and do tons of cardio while we are in Boulder, CO, and Laramie, WY.

I love the heavy lifting and I agree - the rest periods are perfectly timed. Seems the time flew by and I was just reinvigorated for the next lift. So great. Plyo Legs was fun! I never thought I would enjoy that type of workout so much but I modified a bit since I can't really jump although I did try to do the jump ups and just used the top of my step and I actually did it. I felt like a kid again. I actually had to pause the Plyo because I had to take a couple extra seconds to regain my breath before moving on but really loved that one.

Today I'm doing Low Impact Circuit - just the cardio portion. I just love the music in that workout. Happy Monday all!

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SMILES4383's Photo SMILES4383 Posts: 16,509
10/11/15 8:04 A

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10-11-15 Disc 25 ~ CHEST & BACK

Flat Bench Press - 50#
Barbell Rows - 60#
Flat Chest Flys - 20#
One Arm Row - 30#
Incline Bench Press - 50#
Deadlifts - 40#
Incline Chest Flys - 20#
Horizontal Row - 30#

LOVE the long breaks.....definitely brings POWER back to the muscles. I also drank 120oz water during this workout.
THAT'S A LOT.

If anyone finds that the long breaks are TOO LONG,
...you are NOT lifting heavy enough.
Do yourself a favor -- HEAVY UP ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
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SMILES4383's Photo SMILES4383 Posts: 16,509
10/11/15 7:58 A

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10-10-15 REST
Getting things lined up for Week #11.
Trying to get my bottom line in order.
Taking the line from BFL: "It's DAILY action."
"What are the actions I can take TODAY that will bring success"?

I have pulled out my Hussman Fitness Notebook and am already beginning my re-read. I've read it a million times (at least 10) and every time I pick up something new that I can put into action.

The first thing I must do is get my planner back in top order....and then it's time for me to do my 2016 challenge calendar.
I'm still searching for the right template.
Secondly, I need to update my workout and housework schedules.
A good system lasts about 5yrs ... It peaks on day one and then gradually begins to disintegrate. I haven't done a thorough redo of my Franklin Planner since I purchased The Cottage ...
It's time ~


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
10/9/15 7:07 P

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Laura2 - Hope you're feeling better. Allergies would be horrible, I'm thinking.

Can't believe this is the end of REST WEEK.....

Tomorrow I will be taking measurements and getting my workout cards ready for ....
MESOCYCLE #3
It's gonna be fun.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
10/5/15 9:51 A

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Great attitude Terri about paring down and just doing it!

We took a break on Saturday and went hiking in the sierras which was just what my spirit needed. I start to look to far into the future (holidays) and allow myself to get stressed about things I have no control over. Our hike allowed me to stop, soak in the glory and beauty and just be at peace and calm. It truly restores my soul.

Yesterday was a rest day but I still had to do some of the stuff I didn't do on Saturday but had other obligations as well. I didn't get everything done I wanted too but I'm learning to give myself grace-I got the most important things done (for me was church, breakfast, went a saw a friend's "new" house", grocery shopped and laundry- bare minimum). Had a horrible headache last night and even though it feels like a cold, I chalked it up to allergies, took an allergy pill and went to bed early. Take that!

Today I have step but I was too tired (and hungover from my allergy medicine) so I'm going to do it this evening when I get home from work. Even with a recovery week/rest week - I don't want to get lazy and complacent which is SOOOO easy for me to do for one week.

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SMILES4383's Photo SMILES4383 Posts: 16,509
10/5/15 7:53 A

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REST WEEK......so needed.

Lots of Pilates, low impact aerobics and CLEANING going to be going on this week.

emoticon

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
10/2/15 8:01 P

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Difficult to make time for everything.....

10-01-15 = Great Glutes - it was a FANTASTIC WORKOUT.....no weights and even no shoes. Just lots of sweating and did use the yoga mat for lunges so that my bare feet wouldn't slip out from under me and cause injury.

10-02-15 - CleanMax - I woke up late and only did a little bit - this evening I got it finished.
I like it much better all in the morning - I get a really good sweat going for about an hour....AND I get to come home to a totally clean house (well mostly)

Tonight was my Rest Week Friday Prior Treat.
Since tomorrow is Rest Day anyway - I tag it onto Rest Week...and that is the night I get some sort of 'treat' out of my ordinary.
This week's 'treat' was a couple ounces of candy corn mixed with a couple ounces of salted peanuts and a small sierra mist. Sickening sweet, but somehow tasty.

Tomorrow is Total Body Stretch then an entire week of Yoga/Stretch/Pilates/and Walking.
Really looking forward to the extra free time Rest Week brings and focusing on my time schedule. I really, REALLY need to hit that hard - that is always my greatest challenge - TIME.....it eludes me........
Actually, I know what the problem there is - I am 59 and have spent many, many years accumulating hobbies and interests....YET, no one gave me any additional time in which to do these beloved hobbies and interests - therefore, I am entirely too busy for my own good.
Next week, I intend to pare things down a little bit and FOCUS more on my personal priorities just as I do my work priorities.....I am able to accomplish the work-work of 1.5 people. I believe if I can apply those same principles to my home stuff - I should have it down
I know what to do ... I just need to DO IT.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
10/1/15 10:49 P

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That's how I felt too with the legs- just sweat pouring off of me. Feels so great doesn't it? Excellent ##s -I'm still at no weights with the wall squats. Good for you!! Doesn't it feel good to be able to see progress in our strength?

Terri - love the Betty Boop avatar!

I did Back/Biceps this morning and had to decrease some of my weight in the biceps and went to failure each time. Wow, took me a while to be able to type this morning. Ha ha

Love this program

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INCTRL's Photo INCTRL Posts: 5,693
10/1/15 9:40 P

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Hi. Never got to exercise yesterday. It was quarter end and I put in a 12+ hour day.
So today was Disc 23 Legs and extended stretch.

Legs get me every time. The sweat was pouring off of me!

Leg press. 12 lbs
Wall squats 6.5 (when I started STS my legs felt so weak that I did these without weights )
Slide back lunge 11 lbs

Deadlift 66lbs
Side slide lunge 13 lbs
Squats 17.5lbs

45 degree lunge 11 lbs
Plie squats 30 lbs (love this exercise)
Low plane lunges 12lbs

Have a great nite! emoticon

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/30/15 9:24 A

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Laura2 - I am also ADDING leg ups.
I have a low barre attached about 2" off the floor ... to use to tuck toes for sit ups.
Well.....after watching Gayle (FB friend) do her leg ups from the bench - I decided I CAN DO THAT from the floor holding onto my 2" height barre. So I did.
I've been doing that since Sunday - and my back is really getting stronger.
I started with 5 and am now to 10.
I doubt that I will do 100 of them a day (as with the Sunshines and Counter Pushups and Pilates 100) but, I will do a few in the morning and a few in the evening and EVENTUALLY... I will be an AMAZON....

The avatar is Betty Boop, one of my favorite characters.
It is definitely a reminder that I have THINGS TO DO.....Fat to slay.
She looks a little Amazonish .... don'tyathink?

09-30-15 NILTCH
Well today is a wash for D24 B/B...unless I tag it on this evening.
The Plumber is here right now bringing the shut off valve into the utility room. What idiot puts the shut off in the crawl space - at the furthest point from the access window? Oh, if I were Queen, the things I would change......

This afternoon I am having a late lunch with an old DON.
We have TONS to talk about - so I have no idea when I'll be back.
If I can, I will do D24 this evening.
If not - I will forfeit Leg Conditioning tomorrow (which is optional anyway) and do D24 then. I can do Leg Conditioning throughout the day....just raise the keypad desk and left 'dem gams.

emoticon (from the vertical position.....it's a WIN/WIN)

We are definitely finding little ways to fit fitness into acts of daily living.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/29/15 11:33 P

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I looked up the Pilates 100 - now I remember why it sounded so familiar - that is a great ab workout/warm up that I completely forgot about. I have a delicate neck so I always have to put my neck down but I'm going to start incorporating that into my daily routine - probably right before I go to bed.

Laura3-MMA?! That is super cool! I love kickboxing but there are quite a few parts of the workout I modify since I don't jump. I did Rockout Knockout this morning and it was so much fun I thought I'd do it every week for cardio but as I thought about it throughout the day, even though I really love the fun of kickboxing and will continue to maybe do it once per week, I know I don't get the intensity and calorie burn (at least not yet) without my HIIT workouts so I'm going to keep doing those once per week too.

I love love love your avatar Terri-definitely a Fat Slayer!

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/29/15 8:50 A

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Laura2 - Pushups are wonderful. I do them every time I go into the kitchen.
I used to do - everyday:
100 countertop pushups
100 sunshine
Pilates 100
I am getting back to that as well.

**☼Sunshines are squats with arms going up in a circle as you rise up on the toes. then back down to squat .. repeat.

Laura3 - MMA has never been one of my favorites - I wish I could get into the kickbox workouts more. They are super good for the core.
How is your mouth healing?
I love leg day --- I'm weird like that.
Shoot, I love working out period - cardio not so much, but I do it.



It actually took no additional time at all doing 10 sets of 10 throughout the day.
I am DEFINITELY returning to that. Starting today
(I've been doing the 100 Sunshines all along - but, am adding the upper/core challenge to myself)

09-29-15 Today was Cardio - Rockin' Step #2
Nice sweat.

I have changed my profile to represent my current 'standing'

Terri ~ Fat Slayer emoticon



----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/29/15 7:49 A

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MMA Fusion this morning. Last week I did no cardio (except walking and biking) due to my mouth. All good now.

Tomorrow Legs are planned. Legs always scare me!

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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LAURACS63's Photo LAURACS63 Posts: 493
9/28/15 11:15 P

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I did STS #23 Legs and all I can say is wow to the low plane lunges. That was just evil to put those after all the leg presses and squats. Ha ha. And then of course the calf raises at the end get me every time! But feels so good.

Laura -you are lifting some serious weights there too! I'm the same - I was doing mostly knee push ups with Chest/Shoulders Triceps on Sunday but decided to do incline ones on my bench - I was able to do all the sets but it really bothered my right wrist. Terri had a great suggestion though -to use my dumbbells. Didn't even think about the push up stands I have that my son left at home when he went back to school. He isn't missing them so they are now mine. LOL

Terri- I'm going to do a push up challenge based on your post. I was doing extra wall push ups at work every time I went to the restroom. I'm going to get back to doing that again!

We are all definitely getting stronger. This is a great workout - really pleased with my strength gains. emoticon



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SMILES4383's Photo SMILES4383 Posts: 16,509
9/28/15 9:11 A

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Thank you, Laura3.
Actually, I don't feel very strong in my upper body at all.
I USED to be super strong - am working back to that.
Compensating for age....{{sigh}}
My pushups are from a countertop position off my barre in the workout room.
I also do pushups every day off my kitchen counter.
Just am not able to do full out floor pushups...hurts my wrist and lower back.
Serious pain.
So, years ago - I found the modification that works for me and I can get a really good chest pump without pain.
Win/Win


09-28-15 ~ LEGS Disc #23
Wts include 20# Weighted Vest + 2.5# wrist wts (x2)

Leg Press = 40#
Squats = 55# .....(no free wall)
Slide Back Lunges = 55#
Deadlift = 40#
Side Slide Lunges = 40#
Narrow Squat = 55#
45' Lunge = 49#
Pile Squats = 40#
Low Plane Lunge = 55#

Legs will be jiggling like Elmo


HAPPY MONDAY, Everyone ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/27/15 11:36 A

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Morning!

Love your weights Terri. Your shoulders/ tris are very strong.

Flat Bench Press = 47.5
Incline Chest Flys = 17.5
Incline Bench Press = 42.5 then lowered it to 40 couldn't do 12 at 42.5
Overhead Press = 11, 9, 6.5
Front Raise = 8, 6, 5
Lateral Raise = 10, 8, 6
Rear Delt Raise = 11, 9, 6.5
Triceps Extensions = 30lbs barbell I think I could have gone higher
Kickbacks = 11, 9, 7

I did diamond push ups on my knees
Most of my push ups are knee ones

Then did extended stretch. Stretching feels better and better as we move along.

have a great day!

Laura3 emoticon emoticon

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/27/15 8:05 A

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Laura2 - I'm pretty organized in every area of my life - you should see my cupboards.
I'll have to get up a picture.....I use rubber coated metal shelving to keep my plates from stacking on top of each other - separating the dinner plates from the salad plates .... (dinner plates in one stack, salad plates in another stack - but not stacked upon each other)
It's very easy to get to things.

CleanMax, been using that term for years. It's a perfect depiction of what I do when I clean.
It's all out CARDIO.

09-26-15 Upper - Chest, Shoulders, Triceps

Weight per exercise in # - including two 2.5# wrist weights

Flat Bench Press = 48
Incline Chest Flys = 17.5
Incline Bench Press = 45
Overhead Press = 14.5, 12.5. 10.5
Front Raise = 12.5, 10.5, 8.5
Lateral Raise = 14.5, 12.5, 10.5
Rear Delt Raise = 12.5, 10.5, 8.5
Triceps Extensions = 10.5
Kickbacks = 14.5, 12.5, 10.5

I'm wasted....good thing today is a scrunch hair day - I'd never make it to have to 'do' it up.
I'll be better tomorrow.

Time to eat emoticon

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/26/15 11:13 A

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What a great idea -to use a rubbermaid crate for all the "necessities" to keep in your car. I have to admit, I had to Google "Krogering." LOL Good idea to keep a Rand McNally in your car - you never know where your trips may lead you and knowing from experience in Vermont, at times there isn't any cell service to be able to find your way back home. LOL

I was talking with a coworker yesterday about my plans for this weekend (cleaning, grocery shopping & a pedicure) and called it "CleanMax" -you are definitely having a positive influence on my vocab.

Can't believe we only have one more week left in this Mesocycle and getting so strong. Exciting!

Have a great weekend everyone!

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/25/15 10:41 P

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We are doing great.

Laura3 - you are STRONG on those deadlifts - I'm afraid I would be crippled for life.
I definitely hope to get stronger over time.

Laura2 - Modify is the name of our game.

I've been off since Tuesday - love staycations. Haven't even moved my new car - not one inch. I did put some stuff back in it - I have 'things' in rubbermaid crates in the trunk - tennis rackets that I haven't used in years - a collapsible snow shovel (no really) - a huge golf umbrella, not for golf...just for rain (but I'd have to get out of the car and get it out of the trunk if it was raining hard enough to need it ... I have a regular one by the driver seat)...an atlas of the world - (why I think I need that, I don't know - but I might...it's a Rand McNally so it's accurate ... the year? I don't know for sure, but I'm certain that the road I drive to work on is NOT in there....it's that old)...a pair of boots - just in case, and a pair of walking shoes - which I use all the time. There's more stuff, but you wouldn't believe it anyway ... and a small cooler for Krogering. If I ever did need the spare tire - it would take a minute to remove the stuff from the trunk to raise the floor mat to get it out....I'd be exhausted before I even began to change that tire. .... but I digress.

I completed all the STS workouts for this week, plus Crossfire - which I did not like, and today was CleanMax and YardMax....I sweated like a working girl and it was a great day.

Did I mention that my biceps are starting to POP.
Well, they are..... emoticon (love that one)

Butt my favorite one is number 6...... emoticon
It isn't even listed on the emoticon selector...but, I found it on an emoticon thread....and love it.


....this is what happens when I am too tired and can't sleep.
Going to try again.....Nite All emoticon


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/25/15 7:58 P

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Great job Laura!!

All the upper body work was exhausting this week!!!!

The weights I use for my lower body are much less. But I am extremely happy with my progress during STS.

Edited by: INCTRL at: 9/25/2015 (20:00)
"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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LAURACS63's Photo LAURACS63 Posts: 493
9/25/15 7:46 P

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I did Back/Biceps on Wednesday and my arms were soooo sore. Then did Low Impact HIIT #1 yesterday and today was Lean Legs and Abs with the Bonus Barre but without the Abs. I love that one and I agree Terri, I just do what I can do and am pretty happy about it!

Your numbers are impressive Laura and I felt the same - last evening I was exhausted for our after dinner walk. It quickly turned into an after dinner stroll. LOL!

Tomorrow is my rest day/Yoga Max. Can't wait. I love the feeling when I'm done with that one.

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INCTRL's Photo INCTRL Posts: 5,693
9/25/15 11:02 A

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Today was Disc 21 - Back & Biceps

I will say those double wave loads exhaust my arms.
I found the incline curls on stability ball tough when I normally do not.
Just total exhaustion from this week's workouts.

A good thing, a good thing!

Have a great day all.

Laura


Barbell rows - 47.5 lbs
One arm row 15, 16, 17.5lbs
deadlifts 62.5lbs
barbell curl 32.5, 33.75, 35lbs
incline curl 15lbs
reverse dumbbell curl 12lbs

For chin ups and pull ups I use a band attached to a doorway and her green bands for the warm ups

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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INCTRL's Photo INCTRL Posts: 5,693
9/23/15 4:56 P

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Today I did Disc 19 - Chest Shoulders and Tris.

I could barely move my arms when done and failed before the full rep account on several exercises.

I had to lower my weights on incline chest flys from 16 to 15
on cross body kick backs from 12 to 11
on incline bench press I did 40lbs for 12 reps then 9 reps then 6 reps. I believe if I had a spotter I would have been able to complete the needed reps. My arms just wouldn't go up!
Kickbacks at 10lbs I did them but really wasn't proud of my form on the last 8 and probably should have lowered the weight or stopped earlier

I am definitely wiped out!

I also did the extended stretch. My arms were so wobbly on the cobra pose and anything i leaned on my hands with. Crazy.

The last two days all I did was walk. On Monday on two separate occasions I walked around 12 - 13 miles.
Yesterday was more mild and only walked 5.
I am planning on putting in a DVD tomorrow since my mouth is feeling mostly better now.

Have a great evening!
Laura emoticon


P.S. Terri - I only jump a little bit emoticon


Edited by: INCTRL at: 9/23/2015 (16:58)
"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/22/15 7:38 A

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Laura2 - slowly work up to what YOU can do. It takes time to build up the supporting muscles and flexibility of the tissues and ligaments. Going deeper without weight is definitely better than acquiring an injury and not being able to do anything.
Remember, I don't have knee issues. I do have hip issues, but so long as I maintain a high level of flexibility - I'm good to go. In fact, I'm convinced that the higher weights are just what my body needs. I feel SO much better when I lift as much as I am able (without pain).
Over time, I intend to return to the semblance of my former self. emoticon

****

09-22-15 Cardio ~ CrossFire

Again I am reminded why this NOT one of my favorite Cathe cardio workouts.
I modified most everything because I don't jump.
There, I said it - TERRI DOES NOT JUMP emoticon

I basically watched what they did and listened to the music and did whatever seemed to fit the space for 30 minutes....then I spent 5minutes trying to find the BONUS CORE...which was super disappointing - so again, did my own thing while the music played...and on to an equally unloved stretch....at that time - I shut off the DVD and watched the news while I finished my total body stretch. I put CrossFire back on the shelf with a sad face sticker on it...I'll try to like another time.

I did, however, get a great sweat going and moved all my (sore) body parts around the room.

I 'cooked' up another fantastic carob/peanut butter smoothie. DELICIOUS ~




----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/21/15 11:31 A

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LOL!! Yes, I agree there are a lot of us Lauras out here. :)

I am so envious of your ability to use such hi leg weights Terri!

Today was my STS Legs day. and most (if not all) of my leg days are bodyweight only. Still working on getting my form perfected before adding weight. Especially in any type of lunge motion - my left knee just doesn't want to bend - I always have to talk to it before and let it know exactly how to do that. Ha ha.

I notice an increase in my leg flexibility and increases in range of motion and depth in my lunges (with the assistance of my parallel bars). Today I talked my leg into doing the paper plate sit n stands. Next time I'm going to do leg press instead. I should have done that OR done just a chair sit n stand but my mind was determined - I didn't get a deep move though so I have noted it for my next workout.

Great workout. Love STS!


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/21/15 9:15 A

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Ok, even I have been confused on the Lauraís....we have at least THREE on this team.
So I donít forget:
Fit Artist is Laura #1
LAURACS63 is Laura #2
INCTRL is Laura #3
And if I forget - YOU KNOW WHO YOU ARE.... emoticon

Laura#3 ~ Thank You.
Hope your mouth is feeling better today.
Disc 20 was quite the challenge for me this morning - sweating boat-loads.
Glad thatís over.

Laura #2 ~ My card is old and has heavier weights than I am able to lift now.
It is my goal to get back to AT LEAST the level I was at pre-menopause.
Iíve seen it done by women older than me (59) ... so I know it is possible.
Right now I am just increasing by 1/2# each week - which means that by the end of Meso #3 I will be up a full 5# (adding .5# for good measure) That will be my BASE for all future workout rotations. And, to reiterate, I wonít be doing circuits (fast light workouts) for more than one week at a time. I lose muscle mass too quickly to slide back ever again.

*****

09-21-15 Disc 20 ~ LEGS

Lateral Step Ups = 39#
Side Slide Lunges = 39#
1Leg Sit & Stands = 39# became 1-leg squats for me
Static Lunge = 54#
Pile Squats = 39#
1-leg slide back lunges = 39#
Narrow Squat = 54#
45' Lunge = 48#
1-Leg Sit n Slide = 39#
Calf Raises = 24#

I did extra stretching after this workout.
i generally have a cardio day between my STS workouts, but am switching it up, as I said. I will be doing my squat challenge today at work....plus my SUNSHINES. Love them.

NOTE TO SELF:
Make sure the sand in the weighted vest is NOT grouped by the traps...makes for a very uncomfortable 'ride'.
When I realized that was why my left shoulder was always hurting on Leg Day ~ I had to laugh....then immediately stopped the DVD, took off the vest and re-situated the sand to be further down my back.
MUCH BETTER

This morning smoothie: Carob Peanut Butter .... YUM YUM emoticon


Edited by: SMILES4383 at: 9/22/2015 (07:18)
----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/20/15 8:37 P

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Good for you!

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INCTRL's Photo INCTRL Posts: 5,693
9/20/15 1:42 P

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Hi Laura. Not yesterday. Did legs today!


"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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LAURACS63's Photo LAURACS63 Posts: 493
9/20/15 11:33 A

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Laura - you had mouth surgery on Friday and you still did Legs yesterday? Impressive! Hope you recover quickly.

Terri - thanks for posting your ##, I just printed out my workout card since I'm doing Disc 19 this afternoon and your ##s really help me. I also just viewed it from last week and even though I had put in some of my tweaks (had to go lighter on the chest flys and heavier on my bench press) it didn't seem to recalculate so I just hand wrote in the weights for today and after will go in and have it recalculate.

Have a nice Sunday!

Laura (#2) emoticon






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INCTRL's Photo INCTRL Posts: 5,693
9/20/15 9:41 A

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Morning!

Everyone is doing such a great job in this challenge!! Congrats!


Terri congratulations on your new car - wishing you many years of enjoyment in it.

I had mouth surgery on Friday - feeling okay today but lifting over my head is not a good idea yet. So, I switched it up and did Disc 20 - Legs today - happy there were no dead lifts because I might not have been able to do those The next couple of days will only be walking and maybe I will have a chance for bike riding.

Hopefully by Wednesday I can get to Disc 19.

Have a great day!
Laura


"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/20/15 9:20 A

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09-3-20-15 Disc 19 Chest, Shoulders, Triceps
I CAN'T MOVE MY ARMS.....
I'm hoping they thaw out before the end of today.
I didn't do all of the back off weight part of the double waves....
I did do the descending reps part.

I wore 2# wrist weights (included in the total weight)

Flat Bench Press = 44#
Chest Flys = 17#
Incline Bench Press = 44#
Incline Chest Flys = 17#
Front Press = 10,12,14# (standing)
Lateral Raises = 12# (standing w/ arms bent)
Rear Flys = 12# (standing/bent over)
Triceps Extensions = 24# first wave / 20# second wave
Cross Body Kickbacks = 10#
Double Arm Kickbacks = 14#

On the exercises where Cathe sits, I generally stand.
My scoliosis doesn't permit me to do the exercises with correct form in the seated position...it pulls too much on my lower back.
Also, on the lateral raises - I bent my arms because my left shoulder was clicking. I was able to pull out all reps with 12# with my elbows bent to a 90' angle.

Whatever it takes.....and now I'm TOAST ~

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
9/19/15 5:03 P

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emoticon emoticon

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/19/15 1:40 P

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Love the NEWSTART and will start implementing. I have to say that I get tons of water (this past year I actually had to lower my intake because I was getting too much) but rest is one problem I have. There are a few times a week that I fall asleep but then can't stay asleep. I go to bed every night between 8:30-9:00 and have a nightly ritual. I usual fall asleep but then wake up anywhere between 11:45-1:00 a.m. thinking it is already 4:15 and getting time to get up.

So frustrating but I know that it passes usually after day 2 of that type of insomnia then I sleep well again.

So happy about your new car! You will have so much fun driving around and it is so great to have something reliable.

I was super excited yesterday because I went down a size (almost two) in my dresses. I had to shop for a dress to wear to a wedding today and I hate shopping. I went in knowing my "usual" size and the clerk kept telling me to try a size smaller. I did and it fit and is almost a little loose (the hips is where I have an issue - ha ha). I haven't lost much in terms of weight but I don't really care about the scale when I'm noticing my clothes are getting looser and some are fitting better!

Yay emoticon

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/19/15 10:20 A

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WARNING ~ long post to follow

09-19-15 WHAT A WEEK :)

Last week I was accused (by a HATER) of being rude and unprofessional.
SO....this week I decided to examine that accusation.
After all, sometimes, and I do mean sometimes, there is a smidgen of truth to what HATERS say.
I went around my two facilities, and with the utmost of tact and positive presence, I asked people if they ever felt that I was rude and/or unprofessional. This included superiors, peers, and subordinates.
Well, as I had hoped, the HATER was just doing what Haters do....HATE anything and anyone that they canít control. I am glad to report - I am NOT rude OR unprofessional.
Iím glad.

Then - on a funnier note, I said hello to a close associate of the Hater and this close associate just glared at me. I looked over to another person who was about 10 feet from me and asked if they were able to hear me say hello. They were.....to which I said, in the same volume as before, ďOh, Iím so glad - for a second there, I thought I had laryngitis ... Iím so glad I donít - I think that would really hurt.Ē
I smiled and walked off.
People are funny.
We live in a world full of people.
Part of this challenge called LIFE is to gain the mastery and KEEP SMILING.
I do believe I succeeded this week.

I have a NEW CAR.
It is still sinking in....as I walk by the sliding doors I stare.
Yes I do...
I stare at my NEW CAR.
Iíve been unable to talk much about it through the week as I am around a great majority of people who think that when anyone talks about good things in their lives they are bragging.
Now, mind you - they donít think anything of discussing their family members in prison, or the drug busts next door ... family member suicides, and/or any number of other negative things that I donít understand.
So...I am sharing here.
I HAVE A NEW CAR....and intend to work really hard to get it paid off before the loan period is scheduled.
It wonít be easy, but I am adding FINANCIAL FRUGALITY (penny-pinching) to my life challenge.
I will be making a list of areas where I can make those Lincolns squeal and will be doing everything in my power to act out the Amish Saying: Use it up, Wear it out, Make do......or DO WITHOUT.
That doesnít mean that I canít enjoy things - it means that I will be content with the things that I have and enjoy them even more than I have in the past.
Itís all about ATTITUDE ADJUSTMENT..... after all, life is all about perspective.
...and perspective is based on attitude.
Mine has been positively adjusted.

Today was Leg Conditioning.
I will be changing up my daily workout order to have a full REST DAY.
Upper / Lower / Cardio / Upper / Lower / CleanMax (CardioClean) / REST
This throws upper/lower back to back, which I havenít done in quite a while.
It allows for two upper body workouts and two lower body workouts.
It is everything I have been doing - only in a different order
On my REST DAY I will be spending more time walking in nature.
It is so very restful.
I got the idea from the new Bill Phillips program - Back To Fit
Bill Phillips is the developer of BFL - Body For Life.
He has a great program on BodyBuilding. com
I am using this as the foundation of my programs.....with Cathe as my Workout Trainer.
There is a lot of information.
Click on the dropdown box to go to each individual day of the 12wk program.
Iím only using it as general information - basing all my current workouts on Cathe STS.
It is a great program for anyone who is interested:

www.bodybuilding.com/fun/bill-philli
ps
-back-to-fit-12-week-trainer.html


Today I am fine tuning my upcoming weekís workouts, schedule, meals.
I have to be careful - I am a planner.
I have been known to waste hours planning - only to change my mind and start all over again.
I want to get away from that.
It is part of my addition of FRUGALITY...which goes way beyond finances. ;)
And is even including spending much less time on the internet.
It really is a fantastic tool of knowledge for our modern age.
It is also a terrible time waster.
I will be more frugal with my time as well.

Wishing everyone a fantastic day ~
Bye-Bye emoticon


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
9/19/15 10:19 A

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Laura ~ Rest and Water are two things that I am bringing to the top of my Challenge List.
It's easy to let sleep and water lax in importance.
Yet - they are as essential to optimal health as any of the other 8-laws of health.
It's easy to slip and definitely more difficult to maintain a constant focus.
But, that's what we are challenging for - to obtain and then maintain our optimal health.

WE CAN DO THIS:

NEWSTART ~
emoticon Nutrition
emoticon Exercise
emoticon Water
emoticon Sunshine
emoticon Temperance
emoticon Air, fresh
emoticon Rest
emoticon Trust in God

*NEWSTART Acronym from NewStart Seminars, Weimar California)




----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/18/15 9:32 A

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I was so tired yesterday after I worked out in the morning. By mid afternoon I was practically falling asleep at my desk at 1:00 p.m. I ate really well in the morning but when I get so tired like that, I tend to fall back into bad habits with my eating and ate some junk at the office which made me even more tired (note to self - sugar does NOT sustain my energy!).

This morning I decided to sleep in an extra 15 so I will be doing my workout after work. I'm doing my second Legs today and was leaning to Lean Legs & Abs since I haven't done that one yet and it looks like fun. I usually go for Butts & Guts because I love the floorwork but I decided to pull out a new one I haven't tried. I was thinking that our STS Meso #1, Legs from the last week. Probably will do Lean Legs & Abs since it is already in the DVD player.

Have fun with your new ride Terri!! Enjoy those country rides - you deserve it!

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/18/15 9:12 A

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09-18-15
CleanMax - and probably a nice walk this evening.....

I hope to get the garage cleaned this coming week and get that tower set up with a mat under it....a place where I can practice PULLING and CHINNING ....
My 'pleasures' for the next five years will be going for nice long country rides in my new car... and learning to do pullups without assist - on a real horizontal bar.
Ah.....the simple pleasures...

We are all pretty close to the same lifting....we each have different body part strengths....that's what makes diversity in women lifting so beautiful.
WE'RE THE BOMB ~


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/17/15 9:45 A

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I'm impressed by you both! Wow - my workout card said 15s for the Seated Alternating Curl and I had to drop down to 13 and same with the Concentration Curls (said 16 on the card but I dropped to 13). I'm making adjustments on Cathe.com so next week will flow more smoothly.

My weights:

Barbell Rows -53#
Back off set -32# x 20

One Arm Horizontal Row - 19#
Back off set - 11# x 11 (I failed on each set of these)

One legged deadlifts - 15#

Barbell Curls -35#
Back off set - 21# x 16 + bonus

Seated Alternating Curls 15# then dropped to 13#
Back off set - 9# x 20

Seated Concentrated Curls -13#
Back off set - 9# x 15 + Bonus

Phew I'm spent. I get to eat now too! Yippee!

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INCTRL's Photo INCTRL Posts: 5,693
9/17/15 9:29 A

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Disc 18 Back and Biceps

I will say all your weights are very impressive!
I have not been able to do pull ups/ chin ups. I use resistance bands locked in the doorway.

This was me today

TOTAL WEIGHTS:

Barbell Rows = 45#
~ Back off set x 24reps = 25#

One Arm Horizontal Row = 16.5#
~ Back off set x 24reps = 9

One legged deadlifts = 25#

Barbell Curls = 35#
~ Back off set x 24reps = 20#

Seated Alternating Curls = 15#
~ Back off set x 24reps = 9#

Seated Concentrated Curls = 13.5#
~ Back off set x 20reps = 8#

Was a tough workout but done!

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/17/15 8:43 A

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09-17-15 Back / Biceps

Pull-ups ~ decided to go back to the gyrotonic machine (like a lat pulldown) for the STS workouts, and when I get a chance, I will be setting the TOWER up in the garage to have a place to practice pullups more frequently. That tower takes up too much space in my workout room.

TOTAL WEIGHTS:

Barbell Rows = 53#
~ Back off set x 20reps = 27#

One Arm Horizontal Row = 26.5#
~ Back off set x 20reps = 13.5 x 20

One legged deadlifts = 18#

Barbell Curls = 33#
~ Back off set x 20reps = 19#

Seated Alternating Curls = 16.5#
~ Back off set x 20reps = 9.5#

Seated Concentrated Curls = 13.5#
~ Back off set x 20reps = 7.5#

I'm toast .... time to eat emoticon


Edited by: SMILES4383 at: 9/17/2015 (08:53)
----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/16/15 9:30 P

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Wow- that is so awesome Terri - your weights for your lower body are so impressive. I'm using bodyweight for all my lower body workouts -except for deadlifts and dumbbell squats, I can do those with weight.

You all are cracking me up with the tricep comments. Ha ha.

Yesterday was legs for me and today was my cardio - Low Impact HIIT #2 - that one is my fav! I didn't really notice too much soreness in my legs today thankfully. I was certain yesterday that I was really going to feel it.

On to back and biceps tomorrow - kinda scare emoticon

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/15/15 9:03 A

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09-15-15 Legs - Disc #17

Narrow Squats = 53#
45 Degree Lung = 47#
One Leg Sit N Slide = 38.5

Static Lunge = 53#
Pile Squat = 36.5#
One Leg Slide Back Lungs = 36.5

Wide Stance Squat = 53#
One Leg Lung = 47#
Dead Lifts, wide = 47#
Calf Raises - Double calves for 2 sets 20 rep = 20#

No Squat Challenge today = REST
Grateful

I got sidetracked by 3hrs yesterday with a family concern.
We get those occasionally - it required some diet education and an out-of-the-normal intervention.
It was nice to interact with people rather than charts, but it was distracting and I was totally unable to accomplish my dayís tasks.
Looks like today will be super busy.
On with today -

Laura - Itís been two days and my Triceps are still whistling...not Dixie or the Moonlight Sonata, but, definitely making themselves known. Itís nice getting stronger!!!

Laura2 - When triceps give out - they just stop. Iím always careful to not smash my forehead when that happens. ;o


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/15/15 8:27 A

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Laura I know exactly how you feel!! On the triceps extensions I should have been using 10 but my arm just couldn't do it. You can't even do improper form with those. Your arm just becomes toast. I dropped down to 9.5 and then 9. Oh well

Today I did legs #17 and am going for my bike ride shortly. Have off and it's a nice day so we are going to the beach.

All of me feels it though!!!!
Feels good!

Have a great day

Laura

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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LAURACS63's Photo LAURACS63 Posts: 493
9/14/15 11:24 P

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Did STS Chest/Shoulders/Tris and KNOW tomorrow I will be feeling it. I had to decrease my chest flys (I think I did my 1RM incorrectly or something) but my bench press I think I could have gone a little heavier.

Even with the decreased weights on the chest flys, I was failing at the end of each set of reps. Felt so good to lift heavy though. I love this program -especially those back off sets. I've never done that before in any other ST workout I've done and that is so awesome. Really makes you feel powerful. At one time Cathe said something about feeling like you could throw the weight up there and that's exactly how I felt.

My workout card said I was to use the DB when doing the tricep flat bench extension but the second set I used the BB because it seemed I was just stronger doing the BB tricep extension. Boy and those side lying extensions - I used 8s and failed each set. Definitely encourage to strengthen those muscles.

Giving you all a hi five!! emoticon

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/14/15 8:47 A

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Laura2 - I've read a lot about cardio AFTER lifting. For me, it makes the most sense.
Lifting gets the majority of glycogen for energy to LIFT heavier...and then the cardio helps burn off the lactic acid as it gets the blood flowing.
Some people like it the other way around - and I do that sometimes too.
Many of Cathe's workouts do cardio first.
I just prefer mine on totally separate days - but, when I do do them both - I like LIFT first, Cardio second.

Tris are talking to me today - not screaming, more humming.

09-14-15 Cardio ~ Greatest Hits Vol #1 40 minutes worth
FUNtastic

shop.cathe.com/Greatest-Hits-Vol-1-D
VD
-p/966.htm


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/13/15 6:20 P

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I didn't realize Terri that aerobic exercise after strength training will do that. I am sore today, actually all over, but nor too too bad. My inner thighs are the worst!

Today I did Disc 16 Chest, shoulders and triceps. This was a good one! I feel very challenged. I also did the extended stretch which I seemed to love more than ever!

Tomorrow will most likely be only walking. On some Mondays, I usually leave the house at 5 and get home 10ish so "formal exercise" is not really an option. It appears this is my Monday tomorrow. I will walk at least 6 miles, so at least I get some activity in.

Have a great night!
Laura



"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/13/15 8:38 A

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INCTRL - I'd guess that bike ride got rid of a lot of lactic acid.
Hope you are feeling no ill effects of DOMS today.

09-13-15 Disc #16 Chest/Shoulder/Tris

LOVING THIS PUMP ~
YES, this is soooooo much better

Weights:

Incline Bench = 42#
.......................Back Off = 32# for 16 reps
Incline Fly = 16# (15# +1# wrist weight)
...................... Back Off = 13# 16 reps
Flat Bench = 42#
...................... Back Off = 32# for 16 reps
Front Press = 26#
...................... Back Off = 18# for 16 reps
Lateral Raises = 11#
.......................Back Off = 7# for 16 reps
Rear Delts = 11#
........................Back Off = 9# for 16 reps
Flat Tri ext = 11#
...................... Back Off = 7# for 20 reps
Leaning ext = 9#
...................... Back Off = 7# for 12 reps
Kickback 1arm = 13#
...................... Back Off (double arm) 9# for 16 reps

FEELING PUMPED ~ Off to work I go............. emoticon

Edited by: SMILES4383 at: 9/13/2015 (09:02)
----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
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INCTRL's Photo INCTRL Posts: 5,693
9/12/15 5:26 P

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Hectic week so my schefule had to be adjusted. Yesterday I did disc 15 and today was disc 14 legs.

Whenever I do legs with heavier weights the sweat starts pouring off of me within minutes. Both were great workouts. I feel good!

Today I also rode my bicycle 12 miles !

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
9/10/15 8:38 A

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09-10-15 Disc 15 Back & Bi's
Loved it.
Used the tower for pull ups / chin ups.
Feet on floor position - the last few were butt on floor. wink emoticon
It will take a while.
Total Weights for the following
(I used dumbbells, but this is TOTAL wt where Cathe used the bar)
1arm rows = 25#
barbell rows = 40#
Deadlift = 30#
Barbell Curl - 30#
Alternate curls = 15#
Preacher curls = 12# NO BONUS

Nicely cooked - not kilt.
No SC today.

I much prefer to do ST/Cardio/ST/Cardio.....
This week was messed up.
But, next week I will be back on my optimal schedule.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/9/15 9:33 P

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LOL - you are cracking me up Terri! Wow your ## are super impressive. I wish I was there but I'm still at bodyweight - which I will take since I have been able to actually get my knee to bend in lunges (with my parallel bars-thankfully) and I'm getting stronger. After years of knee issues and finally having my left knee operated on last year (after three years with meniscal tear that they kept telling me was patella issues and my leg would go out from underneath me even while walking) I have been recovering nicely and I'm super excited to be able to get my squats and lunges to where one day I can add weight.

I can do 50# though on my deadlifts - so that makes me super happy! So happy I did Back/Biceps this morning. Pheweee

Happy Days!

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/9/15 12:04 P

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09-08-15 Cardio Legs / Worked outside for 8rs
I worked on Monday and had Tuesday off, so I switched up my STS Leg workout for a day in the sun.
It was wonderfully hot and sunny.
I did Ana Caban Pilate abs.
I remember that Pilates does get easier over time.
Iím counting on it.

09-09-15 Disc 14 STS Legs
I survived. How do I know - Iím still breathing and was able to walk into the kitchen for breakfast.
I wore my 20# weighted vest so here are my TOTAL weights:
Squats - 50#
Lunges - 40#
Deadlifts - 40#
Plate work - 30#

Legs are wonderfully warm....Iím pretty sure that they will be talkiní to me.
After Disc 14, I did a bodyband Pilates workout with Ana Caban.
It was wonderful and more stretching than anything - although it did incorporate my core.
I would like to be able to comfortably do Planks by the end of this year.
Planks are such a challenge for me because of my scoliosis...I intend to beat the scoliosis on planks
It will take time.


Thought for Today:

Do something GOOD for yourself today.


----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
9/8/15 11:06 P

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I ordered that on the Daily Deal Laura and I can't wait to get it. Love the music.

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INCTRL's Photo INCTRL Posts: 5,693
9/8/15 7:13 A

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I will take a look at the videos after work today. This morning I did Party Rockin step #1. I think that's the right name. It is fun. I feel like I am back in the clubs dancing as a kid!!

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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LAURACS63's Photo LAURACS63 Posts: 493
9/7/15 9:55 P

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Just looked at what you are doing tomorrow - wow - I think I like that better than some of Cathe's ab workouts. Sometimes that crunching can really do a number on my neck so I have to be really careful.

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/7/15 8:32 P

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Laura ~ Your chest will catch up with you....tonight mine is screaming. Stretchy Band is helping.

INCTRL ~ I had it wrong. It's Ana Caban
Here is a great list of workouts longer than 20 minutes:

www.youtube.com/results?filters=long
&l
clk=long&search_query=ana+caban+pilates


The one by Stotts Pilates is excellent. Love Moira

I am going to give this one a try - maybe tomorrow:

www.youtube.com/watch?v=sHJl1xnv0R8




----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/7/15 12:29 P

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Terri I never heard of Ana Cabana.

This meso cycle I need to put a little more focus on my ab workouts. I was somewhat lax last cycle.

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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INCTRL's Photo INCTRL Posts: 5,693
9/7/15 12:04 P

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Hi. I rode My bike 25.5 miles this morning and walked about 3.5 miles. This is what I do the days I go to the beach.
Happy labor day!

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


 current weight: 141.8 
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LAURACS63's Photo LAURACS63 Posts: 493
9/7/15 11:46 A

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Did Legs #14 yesterday and Chest/Shoulders/Tris #13 today. I was using 10s on my shoulders and by the 2nd set was glad I was. AT first I thought maybe I'd gone too light but really felt it by the 7-9th rep. And the triceps are definitely toast. I'd say I love this Mesocycle but "love" seems to be a pretty strong word right now. Ha ha.

Have a great day!

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SMILES4383's Photo SMILES4383 Posts: 16,509
9/7/15 8:13 A

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09-06-15 Disc 13 Chest/Shoulder/Triceps
Oh those triceps. Cathe's little surprise on the triceps extensions was KILLER.
I only did a few after that and triceps were toast - ,,, BUT NO...there was more.
Kickbacks @10# were equally killer.
It was a good workout.
Grateful to get back to heavier weights.
Chest press 20#
Flys 15#
Triceps extensions 8#
Kickbacks 10#

09-07-15 Cardio/Abs
A few portions of INTENSITY and then pulled out the glider and glided while they worked.
When that was completed (45min worth) I pulled out an old Pilates Ab workout with Ana Cabana. EGADS....I hadn't done that one in over 5yrs.....and I was absolutely UNABLE to do all the exercises. I still fear that I will be feeling this workout later today.
SO....conclusion: I need to do more pilates with Ana Cabana.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
INCTRL's Photo INCTRL Posts: 5,693
9/6/15 8:18 P

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Hello Terri and Laura!

Today was Disc 13 in Mesocycle 2! This is also my favorite mesocycle. I really enjoyed my workout today. I felt strong. I also noticed I am reaching a bit farther on some of the stretches in the extended stretch. I am looking forward to the next 4 weeks.

Have a great labor day! Enjoy emoticon

Laura


"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


 current weight: 141.8 
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SMILES4383's Photo SMILES4383 Posts: 16,509
9/4/15 10:00 P

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That was the fastest REST WEEK I've experienced in quite a while.
Whine Whine Whine .....
I was super busy at work - so not having to focus on the exercises of the challenge was a mental rest as well.

Tomorrow will be a final long, maybe long, long yoga session.
I really have enjoyed the stretching and posing this week.
The house is a bit cleaner as well.
I have two days off next week - so that will be a focused effort on power washing the garage/house and tidying up the garage. We'll see how much I can accomplish in the little bit of free time that I have.

I have been conscientiously limiting my time online.
There are only so many hours in the day - and I have been filling them up with much needed putzing around The Cottage and The Cottage Grounds. Must do it now ... as the 'other season that will remain nameless' is fast approaching.

Tomorrow will also be a day of preparing for Week #1 of Mesocycle #2.
It will be a welcomed Mesocycle - a little slower in pace which enables higher weights and more muscle recovery in the form of rests between sets.
I LOVE LOVE LOVE Mesocycle #2

Ironically, I have been assessing two persons at one of my facilities who has experienced PSOAS tightening. I do believe there will be more and more 'diagnoses' of this condition - most people sit most of the time - especially the elderly - which is the demographics that I serve. Ironically, the gap between me and them is getting more and more narrow with every passing year. I have people younger than me as clients ... It's both scary and confidence building....outcome is directly related to lifestyle choices.
Oh yes it is....

Happy awaiting Sunday...COME MESOCYCLE #2 ...

Edited by: SMILES4383 at: 9/4/2015 (22:02)
----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
8/31/15 9:04 P

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Nice way to end Meso 1 Laura - relaxing at the beach!

Terri - I have the selectech which I think are similar to the ones you described. I liked them for when I did Chalean Extreme but not so much for the STS. They are fine for chest presses, flies, etc. but when it comes to the rowing motion and some of the others, the heads get in the way. But a local sport store had dumbbells for less than $1 per lb, so I purchased #12s and #15s which I think will help a lot this next cycle, so I'm pretty happy.

Loved the way you put in the "sit" in situational injuries. Haha!


Edited by: LAURACS63 at: 8/31/2015 (21:05)
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INCTRL's Photo INCTRL Posts: 5,693
8/31/15 1:47 P

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Hi. Saturday was disc 11. Last one for Meso 1. I think I came from a different place from both of you lovely ladies. For me meso 1 felt like a good begin again spot for me.
Yesterday was a rest day and today was biking and walking and some light stretching Now relaxing at the beach.
Have a great day
Laura

"There's a difference between knowing the path and walking the path." Morpheus in The Matrix

"Failure is only postponed success...The habit of persistence is the habit of victory." -Herbert Kaufman

Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do."
- Pope John XXIII


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SMILES4383's Photo SMILES4383 Posts: 16,509
8/31/15 8:54 A

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Lots of stretch/yoga/pilates this week. Much needed.
I go to my Chiro on Wednesday - do that every rest week. Much needed
I updated my weights on the previous post.
Egads, I forgot to add the chest -

Laura - I tried some of those dial weights at Dunham's last week.
Absolutely DID NOT LIKE THEM.
They feel weird and the weights were sort of 'clangy' to me.
I popped up a hexbell 35# and for backs that will be just right for Meso #3
I'm still shopping around for the best price. $38.00 Is what I'm finding.
I still have two places to look.
Then it will be mine - I'll see if I need a second one as time goes on.

I'm doing pyramids after STS - followed by a 2wk Holiday Challenge of all the old Cathe splits .. which might go through into my first rotation of 2016 which will end 02-06-16.ie: gymstyle, pure strength, slow and heavy, 4dsplit - it will most likely be one week of each series...and then, of course, one rest week.
I'm not sure when Hammer & Chisel (Beachbody) will come out, but that will definitely be amongst my rotations within the first half of 2016.
There's still time to plan for that.....
I am SO GRATEFUL for Meso #2 and the heavier weights.
It will be wonderful to get back to muscle building.
With my new work schedule - I shouldn't have to be concerned with SIT-uational injuries.

Happy Monday to all.

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
LAURACS63's Photo LAURACS63 Posts: 493
8/30/15 12:50 P

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Yesterday I only got in 20 minutes of Low Impact HIIT #1. Even though my legs had a while to thaw out, it was still too much -plus I had to drive a lot going back/forth to UC Santa Cruz to take my son back to school. Did Yoga Relax this morning for the first time and that one was tough. Loved it though to the very end. Awww. Definitely putting a pink X on my calendar for today though (I usually don't with stretching days) because it was tough holding some of those positions. Ha ha.

I pre ordered ICE too and I'm kind of regretting it. I will probably go through it for a few weeks after this challenge just to give my body a full reset and then start Upper/Lower Pyramids with some of my other heavy lifting DVDs of Cathe.

Can't wait for Meso #2. I rewarded myself by purchasing 12# and 15# dumbbells. I like my selectech but sometimes the heads are so big they can actually be limiting. I will probably use primarily for my rows. This past month I was at 22.5's on my chest presses so can't wait to see how heavy I can go. I think when I finished Chalean Extreme a couple years ago I was at 30-35.

Recovery week - here we go :)

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SMILES4383's Photo SMILES4383 Posts: 16,509
8/28/15 9:30 A

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08-28-15 CLEANMAX

Woke up a little late, but decided that CLEANMAX would be done.
And it is.
It will shorten my work day - and that's ok.
I'll just have to hustle, but when I get home things will be clean - I even mopped the floors.
WIN / WIN

----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
SMILES4383's Photo SMILES4383 Posts: 16,509
8/27/15 10:56 P

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Edited to include CHEST .... how could I have forgotten chest?

Meso #1 isn't designed for heavy weights.
The speed is way to fast and the rest periods are too short.
I did 60-70% 1RM single dumbbells.
High weights for:
Back = 20#
Chest = 15#
Biceps = 15#
Triceps = 10#

Meso #2 will be:
Back = 25#
Chest = 20
Biceps = 17.5# (or 20#, not sure yet)
Triceps 12-15#

With Meso #3 at:
Back = 30# (unless I purchase the 35# dumbbells, then it will be 35#)
Chest = 25#
Biceps = 20-25#
Triceps = 15-17.5#

Those are the weight levels I just finished Body Beast with - and was getting pretty solid.
I've definitely lost muscle mass over the last month.
I have already decided that from now on I will go no longer than one week with the circuit style workouts - alternating the next with with slow and HEAVY....then back to circuit.
I have all Cathe workouts and since 2009 she has gone to the circuit style.
I do notice a big difference in her body shape from STS and before, to now.
She even admits on Cathe TV that she isn't as buff as she was back then.
BFL and the gymstyle workouts build enough muscle mass to burn body fat just by living.
The older I get (60 the end of October) the more I can appreciate letting the muscles do the work ... I don't have the stamina to do 60 minutes of cardio every day any more.
AND, when I did do that - in addition to 3 ST days/wk, I still had excess adipose.
When I did BFL and mostly ST, my body fat melted pretty easily with out drastic dieting.
So, I'm looking forward to the upcoming cycles and this will definitely be the last time that I do STS in sequence. ~I've done it once a year in sequence since it came out~
Never right after a heavy lifting challenge like Body Beast.
I have been able to actually SEE the difference in MY body.

I still prefer Cathe as a trainer.
I am just going back to the Cathe old-style for 2016...
Like I said - alternating with circuits occasionally to use my workouts.
I do get bored with same-ole, same-ole.
I'm already almost regretting the purchase of ICE....the more I read - the more it seems that ICE is a very light program with little modification room for lifting at the heavy end.
Last year, I said I was done.
Then, I didn't want to be left behind on any presale.
Now, I am thinking I will start saving my money for whoever comes out with heavy-gym-style workouts. I do wish it will be Cathe.

Enough ramble.
I have to get to bed.
Tomorrow morning is CLEANMAX....can't wait - love the smell of Lemon Pledge ~ and the look of a clean and tidy house. Can't wait ~

Happy Friday emoticon T.

Edited by: SMILES4383 at: 8/31/2015 (08:38)
----------
I don't want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828
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