jo_marnes Member

Update - had a DEXA today. 20.8% body fat

I never did the free zones either LOL @ janiep - that must mean progress... I always look forward to the exercises going well DEXA results - 20.8% body fat, with just 13g of visceral fat (around organs). Pretty pleased. Skin folds were not that far off. Most of my fat is on my thighs.... no surprises there. Good news.... I…

2 early shifts, a million kids activities, SIL arriving tomorrow and a crap tonne of housework in preparation. I'm on my second drink....

I'm here but busy. Lifting and liking my new program so far.... though today will be shoulder day so may not like it so much after that lol. Have been introduced to some new exercises which is always fun. Getting my DEXA done Weds - kinda scared! But need to know where I'm at - fed up with guessing. Have a good weekend all…

My weight is up, so I likely am bigger, whether it is fat or muscle I don't know - although the body fat measurements would suggest it is probably muscle (or both). I am coming from a background of having a lower body fat % than I currently have, so it makes sense that if I gain, I will feel bigger. I come from a…

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Oh, and I got new trainers (or sneakers as you American's will call them) - happy days :D

Love your profile pic pudding! pmag - hope you're ok Dawn - you're smashing it. A sleep in is ok! Julie - welcome back.... celebrate the DOMS... it's just your body getting back into it I had a FANTASTIC morning - lifted and did combat (or my one legged version anyway). Heaps of fun.

Umm no, not 100%. I think that's low, but not by too much. I am lean. By the pics you see online of comparable bodies, I'd put myself in the 18-21% range (current). The change in body fat is more likely to be accurate (regardless of actual figures) as it was measured by same person who does the skin folds regularly and…

Hahaha this is me every winter, LOL Good luck with shaking the hangover. I have a crazy busy day before a LOoooooong week at work, but first on the list is lifting. Not following a program for a few weeks, just making it up and seeing what I feel like once I get to the gym. Hoping new program might be in place next week.

Hurrah, well done Dawn :-) Congrats

Oh my god, me too. How cold is it for you? Surely I'm colder here in SA. It was 4 degrees this morning... wtf?!

Where is everybody? Good news - had my body fat % retested yesterday. Although my weight is up by 2kg, my body fat % is down. Was 18.5%, now 16.9% apparently! I am quite stunned. Hooray for the lean gains!! I know it's not completely accurate, but at least it probably means my weight gain isn't all fat. It was weird…

Hey all, I'm here, kinda working out and taking it easy - one more week of 'rest' until hopefully my ankle is better and body is fixed. feeling ok. Have been walking and doing bodyweight stuff mostly, a few days lifting lightish weights... doesn't tend to hurt my ankle. Avoiding combat. Hoping to get to the 30 min class…

Thanks for all the well wishes everyone. I like lifting by myself - I'd hate it if a friend/ colleague tried to tag along lol. I guess it's my one thing where I get to just be by myself, blast my music and forget about everyone else. Lifting is MY time. I encourage others to lift... just not with me hahahaha

Yeah tell me about it. The glute seems better actually which is a plus. The peroneal is an ankle tendon - too much high impact work (combat/ plyometric training) I expect. I hurt it during combat class. I'm kinda feeling the same kind of pain in my elbows too so upper body also needs a break (too much bench). I've hurt my…

So I have peroneal tendonitis. Doc says no training for 2 - 6 weeks. Errrr not cool

You'll find the exercises in supercharged have recommendations as to which phase to use them for. You can change them up if you want to suit your needs. There were some things I swapped because I didn't like them or I felt prone to injury overtraining certain movements. Don't make it hard, do what you enjoy.

So yesterday I did 200 squats. Then a night shift. Now I can't walk. And there is no milk for my coffee :(

I did supercharged after NROL and definitely preferred it. Then I did strong lifts but I didn't get on with that so well (injuries). Now I've gone back to supercharged while my PT works on my plan

Yup, they are definitely AWOL. Time for some MFP stalking to find out what they're up to I reckon! This past week I have tested my 1 RMs, up almost goal (June deadline) except for DL and squat (due to injury/ form issues). I'd be happy except for the fact I busted my ankle at combat on Sunday :-( Currently it's strapped,…

Hey all. Had an AWESOME day at the gym yesterday - upped my OHP and lifted a PR on deadlifts (204 lbs). Haven't gone heavy on deadlift for a while why I try to fix my form issues, but yesterday I just felt I needed to prove I could still do it, lol. Form was probably *kitten*! And still it was my grip that gave up - my…

Today I am exhausted - worked a lot lately. Had 2 rest days from working out which is unheard of for me but must have done some good as got all my reps today. Even on the RDLs I managed to power through butt cheek cramp. Seemed to take ages at the gym today but was glad I put the effort in. Nice job Dawn! See how far…

I bought 0.5kg plates to up my bench and OHP. They were cheap - worth a shot!

I have been a bit like this lately as feeling meh. Hence why I'm more annoyed really as lovetowrite points out I should only be competing with myself and yet I know I am not doing my best right now! But anyway, my way of ensuring I go is to schedule all my workouts in my diary. I put a little tick box next to them which I…

Hey ladies, I'm in a post night shift slump at the moment - ugh. Have done my workouts this week but all were rather meh. Was training at the same time as my PT yesterday.... talk about making me feel inadequate. She benches 175 lbs and was doing leg press at 440 lbs :o Meanwhile, my lifts are pathetic and getting worse.…

Just reading all your posts - awesome work! Tho Dawn you have reminded me that tomorrow is DLs, Single leg RDLs and split squats all in one workout...... :s

So I have come up with a workout plan that is essentially strength & power from supercharged and swapping out some exercises to accommodate suggestions from my PT or areas that I specifically want to focus on. Looking forward to a bit more variation and some accessory work. Hoping the increased reps will up my cardio too…

I don't log cals for my workouts - I have worked out my daily cals over a long period of time and stick to the same each day. I do log my exercise, but change the cals burnt to 1 so that it doesn't affect my goals/ intake for the day

Yay Dawn! Hurrah! Knew you could do it :) Julie - oh no! Hope it's better quickly. Re the squats - interesting. Maybe I'll have to give it a go. I did read that your arms are supposed to go between your knees - practice makes perfect hey? :) Lovetowrite - 68lbs.... still pathetic lol. But had been stuck for literally years…