Workout Nirvana

Operation Glutes Follow Up

You can read the first post here

What I loved most about the plan Suzanne built for me is that pretty early on I felt STRONGER. This is the part of the post where I admit that I felt up my butt (good god, the Google searches that are going to arrive at my blog…) and found that I had muscle! My glutes FELT stronger and rock hard. It only took about 3 weeks for that to happen. While my butt didn’t look different yet, it felt different. It didn’t look like Kim Kardashian’s (maybe I just genetically have a flat butt) but it FELT stronger.

In general I just felt more muscular. In turn, I felt more confident in my body image.

Week 3 – I noticed around the 3rd week that I wasn’t sore for 1-2 days after a session like I was in the first two weeks. That first week I was sore for days and it was awesome! But that feeling quickly went away and I needed to increase the amount of weight.

For example, the first week I did the 1 arm tricep kickbacks I used an 8 lb weight and it was difficult but I could finish the 10 rep set. By the end of week 2 I increased it to 10 lbs (struggling to finish the 10 reps) and week 3 I did 12 pounds.

gymtues

I breezed through week 4 and 5. I increased the weight on a lot of the exercises I was doing because they got too easy. I barely broke a sweat or I wasn’t sore afterward. I kinda like that “I worked out really hard last night” soreness…

Week 6 – The final week came and I knew the routine well and my transitions between exercises were faster. It look less time to set up and get started, which was nice. That was my frustration in the beginning. The final week I was up to doing 17.5 pounds for the tricep kickbacks. It was a pretty awesome feeling to be able to do 3 sets of 10 at a higher weight!

photo

Final Results

I went into this experiment with the goal of strengthening my glutes and toning my arms. I believe I achieved both. I’m in no way “done” and still have a lot of work to do but I made progress. My physical therapist said my glutes were much stronger and that was music to my ears.

When I discussed my goals with Suzanne before starting, weight loss wasn’t even on the list. Which is strange for me–considering my background and my mindset. It just wasn’t the focus. Getting strong and healing my knees and toning my lunch lady arms was all I cared about!

I stepped on the scale for my first weigh-in since March. I hadn’t weighed myself for the 6 weeks that I was doing the program. I didn’t lose weight, in fact I gained 1 pound. But that could be inaccurate. My weight can fluctuate between 2-5 pounds depending on the day I step on the scale.

February 28th April 25th
Hips: 36 inches Hips: 35.5 inches
Waist: 33.5 inches Waist: 33 inches
Thighs: 18 inches Thighs: 18 inches

As you can see, I lost about 1/2 an inch on my hips and waist. Now for the horribly awkward “before” and “After” photos. I felt incredibly foolish posing, hence my dumbfounded look and Michael was teasing me telling me to do my Hulk Hogan pose. 😛

Robyn's BirthdayIMG_4441-217x300

Robyn's Birthday

The changes may not be totally obvious in these pictures but I can feel them on my body. My triceps, deltoids and biceps are stronger and more defined.  My thighs are a little more toned and muscular. The underarm and “side” fat (I don’t even know what to call it) is a little less. All in all, I’m pretty happy with the results. I can SEE a change. I can FEEL a change. I like it. And I’ll work on getting better pictures for the next round. 😉

Thanks for following along on my experiment. Stay tuned for Phase 2.

April 2013 Goals

April Goals

Man, March went by fast! And yet, it seemed to be moving at a snail’s pace at the same time. How did you do on your goals?

March Goals

1. Go to Body Pump classes at least once a week.

2. If knees allow, get back to running.

3. Get re-fitted for my bike and try to bike outside, weather permitting.

I think I was pretty successful with my March goals. I was going to Body Pump once a week for a few weeks but by the end of March, I’d changed my workouts. I signed up with Suzanne for virtual personal training and I switched to doing her prescribed workouts.

I did attempt running once on the treadmill. I did about half a mile and it didn’t feel fantastic but it didn’t feel horrible, either. Again, switching to weight lifting mid-March I kind of stopped a lot of my cardio. Really, swimming was the only cardio I was doing.

Michael monkeyed with my bike seat and I tested it out last weekend. We had an odd burst of summer weather (almost 80 degrees!) and I took my bike outside. It maybe take a few adjustments to get the seat right and if I can’t after a few tries, I’ll take it into the bike shop.

Now I switch to April.

April Goals

1. Complete the 6 Week personal training program with Suzanne and possibly sign up for another 6 weeks, if needed.

2. Go for a bike ride if weather and knees permit.

3. Try once again to get back at running!

I like my goals! I am so excited that my knees have been feeling better. It gives me hope that I may be completely better by summer. I really want to be able to hike and bike like I do every summer and if my knees keep me from doing that…I just don’t know. 🙁

My bike ride last weekend gave me hope. But with everything in terms of fitness–I’m going to BUILD SLOWLY. I see so many people doing this wrong. A twitter friend stopped running for a few months due to an injury and then immediately went out and ran a 10 miler. I am crossing my fingers that they don’t relapse because they pushed it too far too soon. I know I’m one to talk–I’ve definitely pushed it in the past and maybe I’m just more sensitive to injuries now so I take it easy.

The bike ride I did last week was just under 6 miles total. That was a good start. My plan is to do another ride around that mileage, then do 10 miles for awhile. My bike commute to work is about 25 miles roundtrip so I’m going to focus on building up to that.

Do you push it too far too soon? Please be mindful of the 5% rule! It’s not just for runners–it’s for everyone!

QUESTION: How is your spring shaping up? Any goals you’re focusing on?