The Mrs. - from flabby to firm

[TheMrs]

I am not a competitor nor do I look like any of you. I for a very long time was content to be a fat lazy stay at home mom. I am 5'5" and in 05 I was a size 18 weighing a gross 185-190. I look back and cannot believe the horrificness of my body. I 06 I lost some weight and dropped into a 16 then in 07 with the help of a juice fast I dropped to a size 14. Finally last year I had had enough. In July of 08 I was about 160 and a size 12. By October with my husband training me I was in a size 10. Same weight. In July my BF was 36% by November of 08 I was at 28%. Did not have the diet in check. Over the last few months I got it in check and I am at 20% (size 8) last check. Working a new routine and eating right. By October my goal is size 5 and 12% BF.

Wednesday

Box Squats 2x15 135lbs
Push-up at a 45 degree angle 2x15 (I am weak and cannot do a regular or sissy push up)
Seated Row 2x15 60lbs

The row and push ups were alternating sets

Step-up with 10lb dumbbells on to a bench 2x15
Prone Jackknife on the ball (fell of once, I have crappy balance) 2x15

The above were also alternating sets. It was a lot harder than I thought but I did it. My husband is my trainer and is very supportive and when I couldn't do the push-ups and started to cry he let me know we all have to start some where. So it made me feel a lot better.

Friday

Deadlift 2x15 80lbs

Dumbbell shoulder press 5lbs 2x15
Wide grip lat pull down 70lbs 2x15

Those were alternating sets

Lunge with 10lbs 1x15, then with 8lbs 1x15 (had some balance issues
Swiss ball crunch 2x15 (this was really easy so gotta find a harder one to challenge me)

The above were also alternating sets. This is an 8 week program and I work M-W-F. First 2 weeks are 2x15's, wks 3,4 are 2x12 with weight increase, 5,6 are 3x10, then 7,8 are 3x8. This is stage one then I will move to stage 2. I alternate workout a and workout b for the 8 weeks. i am excited to see the strength increase and the fat decrease. i feel somewhat in adequate to post on this forum as you all look so awesome but you are all an inspiration to this stay at home mom of 6. This may be a bummpy ride but when is a good ride every smooth. Thanks for taking the time to read.

With much love and respect
The Mrs.:D

These are the pic transformations from Sept 04 to Nov 08.

[MsGuns]

Congrats TheMrs...
Keep workin hard u will reach your goals!

[sassy69]

Congrats on your progress Mrs! Trust me! WE ALL started somewhere.... The last thing that matters is where you came from, and the only thing that matters is where you're going! You're an inspirational story in the making! And I'm so happy that you're so excited about your progress --- I think people sabotage themselves w/ huge expectations and little work. The work is part of the journey and the destination is not necessarily the goal -- mostly every destination you envision, you can find something better once you reach it. Steady progress and don't forget to pay attention to the sights all along the way because you see some amazing things.

LOL I get philosophical, but when you think about it, there are some basic truths that you have to work with, but if you are patient & persistent, you actually get to see nature's most amazing biochemical machine work! The basic truths I'm referring to are:
- your body reflects your lifestyle - you are rarely a "victim of your genetics"
- it took you more than 2 weeks to get where you are, so you can't expect to revert back in 2 weeks (i.e. OMG I NEED TO LOSE 20 LB in 2 WEEKS!)
- Its not just the weight -- body composition (bodyfat vs lean muscle mass) is more important
- you can make the bodyfat you have look better by building muscle -- i.e. muscle is IMPORTANT, not just losing fat
- you FEEL so much better when you use your body the way it was designed to be used.


Much props and thank you for sharing. You've absolutely earned the right to post and be proud of your accomplishments. The only person you need to prove anything to is yourself and the rest of us will be rooting you along because there's nothing more powerful than personal victory!

[SallyAnne]

Congratulations! What I am most impressed with is that you are not concerned what your body weight is. Many women get hung up on the scale numbers (and photos of skinny models in fashion magazines) and it messes with their head. You have come a very long way and should be hugely proud of your accomplishments.

Keep moving forward. :bowdown:

[TheMrs]

Thank you ladies for your comments. I have to admit at one point I was concerned with the weight on the scale. I was very athletic in high school and was a fire fighter in the military and know that muscle weighs more than fat. Mt hubby is a CPT which has helped learn a lot. I also just finished my test for my CPT. We also own our local gym and I tell the ladies there all the time to throw away their scale, buy a set of calipers and a pair of jeans a size smaller than they wear and work to get in that size. I have all the knowledge and I am slow and steady to reach my goal. Again thank you ladies for the boost and I will post my work out on Monday. Looking forward to this. :D

[thachozenonebx]

I hope you ladies dont mind my intrusion, being the only male to respond to this thread but GREAT JOB THE MRS. Its so refeshing to see women getting involved in fitness and trying to better their health and body. I wish more everyday women would jump on the bandwagon and stop being scared of the gym. I hear so many ignorant comment about not wanting to get to "muscly" or i dont REALLY want to loose weight i just want to tone up ( whatever)

so i applaud you and i hope you stay dilligent and reach your October goal

[TheMrs]

Box Squats 2x15 135lbs
Pushups 2x15
Seated Rows 2x15 50lbs
Step ups 5lb dumbbells added a calf raise on the last rep. I will do that on Friday too but on both sets.
Prone Jackknife 2x15 didn't fall of this time

15min intervals 2min slow 1 min fast on the elliptical.

Felt real good after.

[BigJD69]

Good job keep up the good work!

[Gaoshang Xiongshou]

Now this is the way to step up to the plate!! Nice job :)

[Angela123]

Welcome and congrats on your weight loss thus far. You are an inspiration, not just all of us. We need more women like yourselves who want to change for themselves, not just for the stage. Keep plugging away! And never say that you feel inadeuquate posting on here again!

[TheMrs]

Welcome and congrats on your weight loss thus far. You are an inspiration, not just all of us. We need more women like yourselves who want to change for themselves, not just for the stage. Keep plugging away! And never say that you feel inadeuquate posting on here again!

Yes ma'am. LOL. I am so excited because I received my CPT cert yesterday. Putting together a circuit class together for the ladies at the gym. I told them when my cert came I was going to torture them. Excited and motivated.:D

[TheMrs]

Deadlifts 2x15 80lbs

Lat Pulldowns (wide grip) 2x15 70lbs
Shoulder press 2x15 8lbs

Lunges 2x15 15lbs dumbbells (This was hard this morning, my grip strength sucks)
Swiss ball crunches 2x8

[TheMrs]

Box Squats 155lbs 2x12 (could have done more so that will increase on Wed)

Push-ups still assisted against the preacher curl bench 2x12
Seated Row 60lbs 2x12 (need to increase, it was too easy)

Step-ups 10lb dumbbells for 1 set - was way easy, 2nd set was with 20lbs, much better
Prone Jackknife - 2x10 (need this to be a little more challenging)

[Suzy Brown]

You have a good squat & dead!

One way to make your crunches & jack knives harder is to slow them down, stop half way and hold it, so it will be a 4 count instead of two. up, up, down down. And of course DO MORE. I have to do sets of 50 -70 to get a burn going, even with 120lb rope crunches. Just do em!

[Angela123]

Nice workouts! Congrats on the CPT! Time to tortue some people! Have fun!

[TheMrs]

Deadlifts 90lbs 2x12
Wide grip lat pulldown 80lbs 2x12
Dumbbell Press 10lbs 2x12
Lunges 1 set with 15lb dumbbells, 2nd set with 20lb dumbells
Swiss Ball crunch 2x12 (I have found a little goes a long way)

cardio was Elliptical 20min - Interval 2min slow 1 min fast up to 15in then 5 min cool down.

For those that were keeping track of the chem thread on my cycle. I dropped the tbol and did not feel bloated this morning and down 3lbs. My body is just sensitive to it. Won't be long and I will drop off the water weight I gained. I am sticking with the prop as I like the strength that has come from it and the bedroom love is off the hook!!!:bonk::excited:

[Peaceful28]

Congrats! Keep up the awesome work! :)

[TheMrs]

Just cardio today. Interval on the treadmill. 30 minutes. 2minute walk 3.0mph, 1 minute run 8.5.

Felt good

[TheMrs]

Box squats 2x12 160lbs
Push-ups 45 degree angle 2x12
Seated Row 2x12 70lbs
Step-ups with 20lb dumbbells 2x12
Prone Jackknife 2x10

Cardio interval 15min. 2min @ 3.0, 1 min @ 10.0 3 minute cool down.:D

[tammyp]

8.5 damn you must have some long legs! id be face planting!

[TheMrs]

8.5 damn you must have some long legs! id be face planting!

Not long but I am a runner. It is my most favorite exercise. But my spine can't handle the long distances so I do the interval training. It's fun. I'm 5'5" my inseam is a 31 so I guess they are longer than most my height. I've almost face planted though.

[TheMrs]

Been on vacation so took a week off. Got back into the gym on Monday.

Shoulder press 2x12 10lbs
Lat pulldowns 2x12 80lbs

Lunges 2x12 20lbs dumbbells in each hand
Swiss Ball Crunch 2x12

That was mondays workout

Tuesday was interval
2min- slow and 1min fast for 20min. on the elliptical. 5.0 was slow-8.0 was the fast

Wednesday(today)

Box Squats 3x10 165-170-180

Push ups 60degree - 3x10
Seated Row - 3x10 70lbs

Step-ups 3x10 - 25lb dumbbells the first set then 20-20
Prone Jackknife on the swiss ball 3x10

Then trained 3 clients in the same workout, felt like I did 4 workouts today. Sore but it hurts so GOOD!!:D

[AmyLynn]

Been on vacation so took a week off. Got back into the gym on Monday.

Shoulder press 2x12 10lbs
Lat pulldowns 2x12 80lbs

Lunges 2x12 20lbs dumbbells in each hand
Swiss Ball Crunch 2x12

That was mondays workout

Tuesday was interval
2min- slow and 1min fast for 20min. on the elliptical. 5.0 was slow-8.0 was the fast

Wednesday(today)

Box Squats 3x10 165-170-180

Push ups 60degree - 3x10
Seated Row - 3x10 70lbs

Step-ups 3x10 - 25lb dumbbells the first set then 20-20
Prone Jackknife on the swiss ball 3x10

Then trained 3 clients in the same workout, felt like I did 4 workouts today. Sore but it hurts so GOOD!!:D

It looks like you're kicking butt in the gym!! Keep up the good work. How was your vacation?

[TheMrs]

Vacation was great but way too short. It was great seeing family. Weird thing happened. We stopped at a Wendys in Ogalala Nebraska. Everyone but me had burgers, I had chicken. Within an hour my 5 year old was puking, then it spiraled to the rest of the family except me and my 3yr old. I spent the night cleaning up vomit from the hotel bathroom floor and the family spent the entire next day recovering and me washing clothes. God knew I needed to care for them and that is why I had the chicken. No more fast food for us EVER!!!!! The rest of the trip was great. If any of you are ever in Boone, Iowa, go to Beluci's (sh sound) for a Thompson Special. Then take the train ride. Great stuff in that small town.:D

Todays workout:

Deadlift with the trap bar 3x10 - 80lbs

Dumbbell shoulder press 3x10 - 12lbs
Lat Pulldown 3x10 - 80lbs

Lunges 3x10 - 20lb dumbbells each hand
Swiss ball crunch 3x12

Felt good - knees a little sore, triceps feeling it changing from barbell to trap bar.

[TheMrs]

Box Squats - 190lbs 3x10 felt real good but legs were a little shaky, but shaky is good.

Seated Row - 75lbs 3x10
Push up - switched to a 45 degree 2x8, 1x10

Will do step-ups tomorrow, didn't have time to finish.

[TheMrs]

Today's workout

Deadlifts 2x10 90lbs(too light) 1x10 115lbs(much better)

DB Press 1x10 20lbs(a little too much) 2x10 15lbs (much better)
Lat Pulldowns 3x10 90lbs

Lunges 50lb barbell (could do more, so I will increase Monday)
Swiss Ball crunch 3x12

Legs and back are fatigued but feel good, I know i will be sore tomorrow, the kind of sore I like.

[TheMrs]

Today' workout

Box squat 3x8 200lbs (personal best)

Push ups 3x8 45degree incline
Seated Row 3x8 80lbs

Step-ups onto flat bench 3x8 25lbs DB
Prone Jackknife 3x15

[TheMrs]

Today I really was not feeling the workout. I was tired and did not sleep well. I did get part of it in. I guess some is better than none.

Deadlift - 3x8 125lbs

DB Press - 3x8 20lbs
Lat pulldowns 3x8 80lbs

Did not do lunges. I will torture myself tomorrow and get them in.

[SallyAnne]

Sleep is SO important - not only so that you have energy for your workouts, but so you can recover and grow.

Don't stress over it - just get some rest and nail it next week.

[TheMrs]

This mornings workout

Box squat 215lbs 2x8, 1 set of 205lbs

Push-ups 45degree 3x8
Seated Row 3x8 80lbs

Step-ups 25lb DB 3x8
Prone Jackknife 3x15

[TheMrs]

Ok. The last workout for Stage one is how many reps I can do in one set with my beginning weight.

Box Squat 135lbs - 40 reps
Push-ups at 60degree angle - 18
Seated Row 50lbs - 35 reps
Step ups with 5lb DB - 50 each side
Prone Jackknife - 3 - my legs were shaking and trembling so bad from the step-ups.

Wed is the same but with the other workout. Friday I begin stage 2.

[TheMrs]

Final workout for stage one.

Deadlifts 80lbs - 30 reps
DB Shoulder press - 5lbs - 30 reps
Lat Pulldowns - 70lbs - 15 reps my grip strength was shot
Lunges - 5lb DB - 30, my knees were starting to burn and pop. Quads were great and could have done more but oh well.
Swiss ball crunch - only 15, I was tired.

Stage 2 begins on Friday. I'm excited for the new exercises. Stage 2 will take me 3 weeks.

[TheMrs]

Workout A Stage 2. This workout kicked my ass today.

Front squat/push press 1x10 45lbs, 1x10 50lbs - the first set was to get the feel, got a little burn in the shoulder but knew I could go heavier, the 2nd set was a bit more challenging and got a good burn in the shoulders.

Super sets

Step-up 1x10 25lb DB, 1x10 35lb DB, sparky has the 30's. This one hurt with the second set I got the 10 in but had to rest to adjust grip.
DB One point row 2x10 15lb. no real burn in the back, had good burn in the quad holding the balance which was a challenge.

Static Lunge w/ Rear foot elevated 2x10 25lb DB. Nice quad burn
Push-up 2x10, one @45 degrees and the 2nd at 60 degrees. My arms were shaking at this point.

Plank 2x with 60 second hold. Holy crap this hurt like hell but it hurt so good. Sang the ABC's on the last set to get me through. To remind myself to breathe.
Horizontal wood chop laid on the table and used the medicine ball, this was a cake walk compared to the plank, so it was a nice break but the obliques felt worked.

This was the hardest workout I have ever done. My whole body was shaking. But very excited as my strength, stamina and balance are up.

[TheMrs]

Stage 2 Workout B.

Wide-grip dead lift from step - 2x10 60lbs

Supersets

Bulgarian Split Squat 2x10 25lb plate held in front
Underhand Lat pulldown 2x10 90lbs

Reverse Lunge from Step w/ forward reach 2x10 12lb DB
DB Prone Cuban Snatch 2x10 5lb DB

Swiss ball crunch 2x10
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

Prone Cobra 2x60 second hold

Interval Training 15 minutes.

Killer workout, not as tiring I will increase weights for more challenge.

[TheMrs]

Workout A Stage 2. Mondays workout was harder than I thought it was and today was healed up enough to continue. I will be doing this stage as 2 workouts a week instead of 3.

Front squat/push press 2x10 60lbs

Super sets

Step-up 2x10 60lbs, used the barbell. No strain on my arms and more of a challenge
DB One point row 2x10 20lbs. - much easier this time. I like this one

Static Lunge w/ Rear foot elevated 2x10 30lb DB - Ouch
Push-ups - 2x10 on a bench, hopefully I will move to the floor soon

Plank 2x with 60 second hold. Kicked my butt again.

[TheMrs]

Stage 2 Workout B.

Wide-grip dead lift from step - 2x10 70lbs

Supersets

Bulgarian Split Squat 2x10 35lb plate held in front
Underhand Lat pulldown 2x10 90lbs

Reverse Lunge from Step w/ forward reach 2x10 15lb DB
DB Prone Cuban Snatch 2x10 8lb then 5lb DB

Swiss ball crunch 2x10 with a 25lb plate
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

Prone Cobra 2x60 second hold

No interval training this morning. Ran out of time

[TheMrs]

Well all this stage 2 workout is not easy. It is turning out to be very challenging and well worth every push and pull of the iron. I did not workout yesterday as the whole week I have had an average 4 hours sleep a night and I was draggin ass yesterday so I did workout A today and pushed hard.

Front squat/push press 2x10 70lbs - the last few reps were hard but it felt really good

Super sets

Step-up 2x10 70lbs, used the barbell. Felt it good
DB One point row 2x10 25lbs.

Static Lunge w/ Rear foot elevated 2x10 35lb DB for one set then dropped to 25lbs. my arms were shakin!
Push-ups - 2x10 I finally made it to the floorhttp://www.steroid-encyclopaedia.com/members/images/smilies/kickass.gifhttp://www.steroid-encyclopaedia.com/members/images/smilies/banana.gif The first set was all girl style, second set I did 2 regular oneshttp://www.steroid-encyclopaedia.com/members/images/smilies/cheerleader.gifhttp://www.steroid-encyclopaedia.com/members/images/smilies/cheerleader.gifhttp://www.steroid-encyclopaedia.com/members/images/smilies/cheerleader.gifhttp://www.steroid-encyclopaedia.com/members/images/smilies/dance2.gifhttp://www.steroid-encyclopaedia.com/members/images/smilies/dance2.gifhttp://www.steroid-encyclopaedia.com/members/images/smilies/dance2.gif but then finished it of with the girl style. My whole body was shakin and I actually cried I was so happy.

Plank 2x with 60 second hold. I HATE THIS ONE!!!!!! Gonna do 4x 30sec hold. Will be easier on my lower back. This exercise is EVIL to the core.
Oblique crunches 2x10 each side

Overall I am HAPPY with my progress. I have one more workout A for stage 2.

[TheMrs]

Stage 2 Workout B.

Wide-grip dead lift from step - 2x10 80lbs

Supersets

Bulgarian Split Squat 2x10 45lb dumbbell held in front
Underhand Lat pulldown 2x10 90lbs - having issues increasing this weight

Reverse Lunge from Step w/ forward reach 2x10 20lb DB
DB Prone Cuban Snatch 2x10 8lb - the last few reps of the second set were torture.

Swiss ball crunch 2x10
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

No cobra or interval. Ran out of time had to leave early to go home and babysit a girlfriends daughter.

[MsGuns]

I see you are keeping @ it! good job!

[Tre]

This is great stuff.

Keep up the hard work...and post some more pics when you get a chance (no schmoe).

[TheMrs]

Friday I had a lower back tweak due to over arch in the squat push press. So I did not workout again until this morning. Still sore so I lowered my weights and still got a decent workout in.

Front squat/push press 2x10 45lbs

Super sets

Step-up 2x10 Just did body weight with no weights, but did it faster
DB One point row 2x10 15lbs. - my balance was off this morning
Static Lunge w/ Rear foot elevated 2x10 15lb DB
Push-ups - 2x10 (the first set was 3 regular then 7 on my knees. 2nd set was on my knees as well.

Skipped the ab work because the back still sore.

[TheMrs]

Well I am now done with stage 2. Finished it today. I will train hard in cardio for the rest of the week then begin stage 3 on Monday.

Wide-grip dead lift from step - 2x10 80lbs

Supersets

Bulgarian Split Squat 2x10 45lb dumbbell held in front
Underhand Lat pulldown 2x10 90lbs

Reverse Lunge from Step w/ forward reach 2x10 20lb DB for the first set. Dropped to 10lbs for the second set, my hip was bothering me. Partly because I stepped up my training and started light runs, keeping that light so my back stays healthy.
DB Prone Cuban Snatch 2x10 8lb - I actually really like this exercise

Swiss ball crunch 2x10
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

I also did a brisk 1 mile walk on the treadmill

[TheMrs]

Started stage 3 today. Holy crap it kicked my ass.

One-armed dumbbell snatch 3x6, first set 12lbs. That was too light. 20's for 2nd and 3rd set

Supersets
Dumbbell single-leg RDL- kicked my hams. 3x6 12lbs.
Barbell bent over row 3x6, 1st set 60lbs, too light. 95lbs for 2nd and 3rd set.

Dumbbell single-arm overhead squat 3x6 10lbs overhead and 20lbs between my legs. 6 reps per arm overhead
Dumbbell incline bench 3x6, 1st set was 30lbs 4reps, 2nd set 25lbs, 3rd set 20lbs.

Plank 3x90sec
Reverse woodchop 3x6