Thanks plaaynde!

Friday nights are for cardiO8, esp.PLO.

You are far too kind!

I await the progress!

So true! PLO and never PLO8 or better. Don't like that low shiat nor do I like chopping pots.

Ack! Accountability is a very good thing I guess.

And nope, I'm not kind at all.

The Gorilla Program has begun. Below is my before pic taken on Saturday 3/23/19.

126 lbs, 5’1”



And FYI my poker uniform from Saturday night.



So that’s the before. Def not my most defined. I’ll be doing the Gorilla program till Memorial Day, about 8 weeks, and will post progress pics then.

Gorilla Program

Goals: Strong, defined muscles, do 5 legit pushups, 1 legit mofo pull up, have energy, look hottt this summer, feel gooooood

Gonna do the following **** for the next 8 weeks like it's my job, cuz it is. After Memorial Day, I will reassess and may through a couple more weeks of the same on top.

Daily walking
Cardio 3-4 days per week
Lifting heavy 6-7 days per week, WIM
Up to 8 sets (OMFG I'm gonna die) of up to 50 reps (yep, gonna die)
Tracking protein, 100g-125g daily
Possibly taking supplements if I knew wtf to take. I'll ask on the HF LC thread.

Now, you'll notice that weight loss isn't a goal up above. It's not my main goal, but yeah, I want to drop some lbs, and I'll tell you why.

I've been bopping between 122-126lbs all winter long but I weigh 126lbs at the moment.

That puts me at weighing 126lbs, with a total weight loss of 114lbs. Yes, I used to weigh 240 lbs. If I lose 6 lbs, I'll weigh 120lbs and will have lost 120lbs. I'm a numbers person and I really like those numbers. I would love to be able to say I've lost 50% of my body weight.

And yes, I know "round numbers" and "I'll be able to say" are the stupidest reasons for weight loss, but it's true.

No, I don't think I'll get there in 8 weeks, cuz I'm trying to build muscle, not just hit a number, but still, it will be in the back of my mind. If I can build muscle and get just a little closer to my number, I'll be happy with that.

Josie,

Going from zero to G4S is a recipe for injury and/or burnout. Lifting 4-5 times a week and gradually ramping up the volume/intensity is a better idea imo.

Hmmm point well taken. Thank you! I might have to take a couple weeks to work up to this.

Sitting in the sauna at the gym. Oh my thighs! 7 effing sets of lower body, some 15-20 reps.

I feel like I did something.

Good to see you back at it

Monte is right about ramping up gradually.

Thanks cha!

I have been ramping up gradually, moreso than I intended.

Last week I only went to the gym 4 times. That's a nut low for me. But they were two sessions of upper body and 2 sessions of lower...going hard, balls to the wall. All 7 days had cardio though and I had an avg of over 11K steps for every day last week, even though I stopped focusing on steps. It was just too darn nice out to stay inside so I went for a couple walks.

I upped my protein, and the sardines are back. I got sick on some ground beef on Saturday which didn't help.

Hmmm what else? Will continue doing upper body and lower body weights all week - that being the first priority, cardio will be the second. Goal is 6 days, let's hit it!

I lost one pound.

Last night, lower body to exhaustion, plus cardio. Protein dinner too.

Sweat every day!

Still doing my thing. Still not working with a formal program which I know is stupid. However, I know I'm getting stronger.

My thing...
Lifting weights 5-6 days per week, every week. Cardio is there but in the back seat. I pick 4, 5 or 6 lifts and do many, many reps and sets of them. Bench press for example will take 20+ minutes because a typical day would be:

10x45
15x45
10x50
12x50
8x55
6x55
6x55
5x60
5x60

Yes, I'm seeing results. My body is harder and stronger though I still weigh the same. To clarify, I am NOT trying to lose weight. I'm in the 122-125lbs range and for my height I know that, in theory I could lose 15-20 lbs but I'm not typical.

I still have a lot of hanging skin and I dunno what that weighs but I know I can't lose it. It's ALL OVER MY BODY so let's say it weighs 15 lbs. I can't lose it, it's not fat, so I'm not worried about numbers.

So yeah, I'm happy with the progress but as I was doing leg presses last night I thought to myself that if I were following a strict program I'd have even better results but hey, I've made a lot of progress in the past year or 2 and I'm still at it.

The most important things are to keep lifting & keep eating right. If you're making progress and enjoying it, that makes it easier to want to continue doing it. If you stall and get frustrated, that will be time to get on a good program.