Mind over matter

[Nicolette L.]

Ok this is my first entry. I read a few others to get an Idea of what to do. WOW! You guys are super strong. Try to hold back the laughter when reading mine. My friends are coming back from Iraq in Jan. When they left I was in the hospital. They were trying to support me after the news that I would never walk again. I have stayed in very close contact but have not told them about my improvements. I will be there when they get off the plane. I can't wait.

Today was leg day!

Squats 5x12 140lbs
ATG Squats 5x16 60 lbs
Leg extensions 4x16 35 lbs per leg
Leg curls 4x16 25 lbs per leg
Donkey calf raises 4x15 285lbs (my Favorite)
Seated Calf raises 4x10 45 lbs
Jumps with strength shoes 20 minutes
Stair stepper 20 minutes Burned out.

I am trying to lean out right now. Legs are by far my favorite. I have devoted a lot of time to them for obvious reasons.

[Paul Neuhaus]

Try to hold back the laughter when reading mine.
Laugh?? You were told you'd never walk again and you're SQUATTING!! You've achieved victory already.

[Mr_T]

That's truly incredible! Keep up the great work!

[SBaier]

You truly are an inspiration! I also want to thank you for what you did for all of us over there and the sacrifice(s) you have made. THANK YOU!

[Mike Westerling]

You truly are an inspiration! I also want to thank you for what you did for all of us over there and the sacrifice(s) you have made. THANK YOU!

By the way, your training is very impressive considering what you've been through. I rarely if ever see women squat with more than a couple of 10's on each side. Except for the truly motivated like yourself.
Keep up the good work!
-Mike

[Jesse Marunde]

ya, most perfectly healthy girls don't squat. hurts their knees or something hehe

[D.J. Satterfield]

ya, most perfectly healthy girls don't squat. hurts their knees or something hehe

Now thats funny Jesse. :M:

That will get the ladies going.

[Tony Moses]

Great to see you started a journal.....are the strength shoes those sneakers that are designed to improve vertical leap?? If they are, how do you like them??

[CharlesDMickey]

Your kick'n ass girl! Keep it up!

[Nicolette L.]

Great to see you started a journal.....are the strength shoes those sneakers that are designed to improve vertical leap?? If they are, how do you like them??

Hey Tony. I love them. I give them a lot of credit for my leg strength. I do some unconventional things with them. Most guys use them just to jump. They do different drills. Once I first started walking before I could use weights I started walking around with them. I use them on the stair stepper. I have the ones that strap on. They make the shoes for them as well. I through the ones I have in the trunk of the car. I bring them to the gym I can put them on for my drills and then take them off to lift. They can be hard on the akilis tendon. Some people think they are useless. It depends what you are going for. I am using them to build my calves.

[Nicolette L.]

By the way, your training is very impressive considering what you've been through. I rarely if ever see women squat with more than a couple of 10's on each side. Except for the truly motivated like yourself.
Keep up the good work!
-Mike

Well before I was injured I was mostly focusing on biceps and abs. I look forward to my leg workouts. I think part of it is I am so hard headed. It is like if I told you guys you could never do a 600 pound tire flip 200ft. You would keep trying until you did it. Every little progress I saw in my legs motivated me to keep going. Now I am addicted. I heard a personal trainer at gym telling her client that my legs don't look healthy. It is so funny. People have no Idea what is up. I still have shrapnel in them so that sucks. Every time I workout my legs it is like my little way of saying **** you to the guys that blew me up and the doctors that told me I would "Never". They didn't know me! Lol. I have a long way to go. I am going to enjoy the ride!

[Tony Moses]

Thanks, Ncholette. I remember jump soles were getting popular for a while when I was in high school.....a couple of my friends said they tried them and didn't notice anything, but if their work ethic with jump soles was anything like their gym work ethic, I gather it wasn't the shoes that was the problem, lol.

I honestly can't see them not helping some. Let me know how you like them over the next several weeks....I'd love a few more inches on my vert. and my calves always were a sore spot anyway, lol.

[Nicolette L.]

Ok I have not posted anything new in a couple of days. Here is why. On Thursday I didn't get into the gym until very late. I had a few classes and then went to hospice. We lost a patient so I stayed with the family. I normally leave by 1400 I didn't get out of there until 2130. I went home and changed, grabbed a bite to eat and went to the gym. I didn't leave until 0130. So while I was working out I had a couple guys come up and ask me a question. The one guy says he is hitting the gym hard now. He wants a training partner. Normally I blow this stuff off. This time the guy was 5'8 285 all muscle. Great arms. He says he wants to start competing. I told him I am thinking about going to two a days. He said that's great. So I decided to give it a shot. I enjoy having a workout partner. I can go heavy and have a spotter and I do more of those things I really don't like and would not do unless someone was with me (like cables!)

[Nicolette L.]

So we worked out yesterday for the first time. It was my back day so we started with some seated rows (his idea to start with those). I wasn't too impressed. His form wasn’t great he was doing about 240ish. He seemed very satisfied with his performance. I asked him about his form... He said who cares. Wow. I told him I do not want to sacrifice form for weight. We moved on and after about the third exercise he got sick on me. He said I was killing him and started taking longer and longer breaks between reps. This dude is huge....give me a break. I figure it was just a bad day. Let it go try again tomorrow. I chatted with him a little bit about lifting and his ideas. Hey he must know more than me look at his body....right?

[Nicolette L.]

Today I had a busy day so I called him after I pulled up to the gym. He said it would take him a minute but he would come. I started with cardio until he got there (I normally never do that). So he decided to show up after almost an hour. Then he decides since I am worn out to do legs! I thought this was a bad decision on many levels. He has been at this for years. So I decided to put him to the test. I normally have more sense than that. We started with his choice (it is always good to let a man feel he has a little control) :LOL:. Leg extensions. He didn’t do as many reps or sets as me but I figure we have different goals. He didn’t get that big by watching TV. then we went to Squats and moved in to ATG squats ( which he refused to do). This dude started freaking out. Saying he wasn't feeling good, he left for a few minutes and reappeared. I asked him if he was sick and he said no. He kept saying how the squats have his legs shaking. He can't handle this. He stared at the weights for 10 minutes and did a set of 5 and then sat there. What in the world is that? Dude bring it or go home. He said he will be good to go on Monday. It is just because "I am hitting it so hard". WOW help me out guys. I am no super woman. I am not saying I am any better than the next guy. I have bad days. Some muscles are easier to train than others I get that. Although I was the one who should have been worn out. I just don’t get it. Is he on some nasty roids. I don’t know about the stuff so excuse my ignorance. How is he that big yet cant seem to handle lifting? He would rather go heavy than have good form. Oh so I asked him to give me a lay out of what he wants to work on during the week. He says he wants to do legs and arms on the same day. I told him that is not something I want to do. I asked him why he does them together. He says that when you work out on legs it releases more hormones so you get a better arm work out. News to me. Have you guys ever heard of that?
It looks like I have to drop the big guy. I thought I finally had a workout partner. He swears he isn't sick. I dont know. I am not down with his work ethic. Although after the squats he did keep me company unitl I was done with my workout. I love my MP3! Any comments?

[Paul Neuhaus]

I could respond to a lot of things that you've said about this guy, but I'll just make it simple.... I would never have a training partner that doesn't share my work ethic.

Just trying to sum it up instead of writing a novel about why I would never train with this guy. Your work ethic is obviously beyond his, and all he will do is slow you down.

[Nicolette L.]

Paul, I hear ya. I am dropping him. How did he get so big? I thought even if you were on you had to work. It's like he borrowed someone's body.

[Paul Neuhaus]

How did he get so big?


You say he's 5'8" 285lbs?? Well, I can't make a direct accusation, because I don't know the guy. I'm an inch taller than him, and the only way I'd ever get to 285 is if I was "on". That's about as close to an answer as I can give you.

Honestly, it isn't something I have a problem with, though. I look at it as a "supplement" that is to be taken "responsibly". So, I don't let it bother me. I'll never be that big with my height, because all I take is protien shakes. But, if it is a distraction for you, that's another reason why you should find another partner.

[Tony Moses]

Nicholette, You'll see with a good deal of bodybuilders and guys who train for appearance/physique that they are not necessarily all that meets the eye. A lot of bodybuilders, and an alarming amount at the very top level, like the guys you see all over the popular bodybuilding mags, look the way they do INSPITE of how they train, not because of how they train.

Now, I never like to overgeneralize, and everybody deserves a fair chance. But, it sounds to me like this guy is all smoke and mirrors though. If he pussy foots around working out this week, I'd drop him. And you need to promise you'll never ever ever assume someone knows how to properly train and follow their advice just because they look big and jacked.....it means nothing, lol.

[Mike Westerling]

I had a pair about 6-7 years ago. I used them like they said in the video. After about 3-4 weeks i noticed my achilles were constantly sore. Then one sunday playing football, POP! torn right achilles. Surgery and everything. I have to say that it was the first time I noticed my calves growing though. Definitely be aware of the achilles and back off abit if they get too painful. Just my opinion.
-Mike


Hey Tony. I love them. I give them a lot of credit for my leg strength. I do some unconventional things with them. Most guys use them just to jump. They do different drills. Once I first started walking before I could use weights I started walking around with them. I use them on the stair stepper. I have the ones that strap on. They make the shoes for them as well. I through the ones I have in the trunk of the car. I bring them to the gym I can put them on for my drills and then take them off to lift. They can be hard on the akilis tendon. Some people think they are useless. It depends what you are going for. I am using them to build my calves.

[Nicolette L.]

Thanks Mike I will do that. I realize the possibility of injury. Trust me I have had enough down time. I am keeping my eye on all of those things that might stall my training. I give the shoes a break when I am sore. I have tried to be very careful. You are right though. Thanks for the advice

[Nicolette L.]

Wednesday 09 Nov 05
BB Curl 4x15 35lbs
BB preacher curls 4x10 35lbs
Hammers 4x10 25lbs
Close grip BB tricext 4x10 35lbs
Reverse wrist curls 4x10 20lbs
BB wrist curl 4x10 20lbs
40 min. cardio

[Nicolette L.]

DB Pullovers 4x15 25lbs
Plate row 4x15 45lbs
Seated Cable row 4x15 65lbs
machine pulldowns 4x15 50lbs
Hyperextensions 4x15
40 min stair steppers with strength shoes.
It was a fast one today. I didn't get to add my deadlifts or goodmornings.

[patrick w.]

don't you mean 10th of nov? Not 10th of dec?

[Mike Westerling]

I hope everything is okay.
-Mike

[Nicolette L.]

I am back!!! I was in texas for the past few weeks. I went to the Golds out there. I was not able to workout everyday. I was slippin and eating bad. Very Bad! Guess this will be my bulk stage! LOL. I realize I need to get better at posting my stuff. After my flight was canceled for three days in a row. I finally made it home eary this morning. I hit the gym.I didn't even get a good sweat. I am going to switch up my routine. I am doing a little research right now. I have finals this week. I am trying to cram the past few weeks I missed in school into the next few days. I will be hitting the gym everyday. I will be better at documenting my progress after my last final on thursday.

[Mike Westerling]

Good to have you back.
-Mike

[Nicolette L.]

25 minutes of olyptical :C:

2 hours later
db pullovers 30lbs 4x15
one arm rows 20lbs 4x15
vertical pulldowns 80lbs 4x12
db flys 12.5 4x10
bentover flys 12.5 4x10
seated rows 70 4x12
machine pull overs 80lbs 4x15
pull ups 4x failure

two hours later....

25 minutes stair stepper
donkey calf machine 300lbs 4x15
100 sit ups

I felt this one guys.... not the normal intesity I enjoy. I can't wait to get back in my groove.

[Nicolette L.]

My legs were giving me problems today. I worked out light arms am light cardio. I just recieved these pictures from a reporter who did a story on me back in feb. She sent me something like 40 pics. These are a few of them. I look at them when I think I am having a hard day. My hard days are easy compared to back then. Guess I have no excuses. I will make sure my workout counts tomorrow. I truly Love life. I am so pumped right now. I want to head to the gym. I think I am going to go back to two a days after finals. My last final is on thursday.

[Dan Harrison]

I was wondering where you had ran off to. Keep up the amazing work, sister.

[Nicolette L.]

Hey Dan,
Thanks Man. I had to go to Texas for a funeral. I ended up having to stay to help out a little. It hurt my training a little but it was worth it. I am trying to get back in the groove. Whats up with you?

[Dan Harrison]

Close brush with a pro card this weekend. PM me sometime!

[Paul Neuhaus]

Thanks for posting those pics. Very inspirational!

[Nicolette L.]

Took out some shrapnel from my shoulder today. I was wondering why it was killing me. Life is a trip. LOL It wont stop me from working out. (It may slow me down a little though.) I have another piece I cant get to. Put in a call to the doc. He should help me out.

25 minutes of cardio A.M. :C:

Super sets!

narrow grip incline 50lbs x 4x15
narrow grip bench 50lbs x 4x15
Machine flys 90lbs x 4x20
Cable crossovers 35lbs x 4x15
Cable flys 35lbs x 4x15
Cable lats 20lbs x 4x10
cable press downs 45lbs x 4x20
cable curls 30lbs x 4x12
cable pull downs 30lbs x 4x12
Machine pull overs 65lbs x 4x20
Machine press downs 90lbs x 4x20
seated DB curls 25lbs x 4x12
one arm ext 20lbs x 4x12

I still HATE Cables! I forgot my L-glute... I think I am going to feel this one in the morn. I really wish one of you guys were here so I can feed off of the energy. I am trying to get through thursday and then it will be gravy. I am almost embarrassed to post my workouts. You guys are awesome and keep me motivated. In time I guess.......

[D.J. Satterfield]

Nothing at all to be embarrassed about. Those are decent workouts you have going. Just think of the alternative, you could be sitting home, doing nothing and wasting all that potential. Keep up the great work.

[Nicolette L.]

Donkey claf raises 300 4x20
Squats 180 4x15
single leg extensions 35 4x25
leg extensions 65 4x25
leg curls 75 4x25
Full booty lunges 20 4xfailure
Crunches 200
twisting crunches 45 4x25

[D.J. Satterfield]

Are those barbell squats? Those are some awesome numbers. Looks like you hit the legs pretty good. Way to go.

[Nicolette L.]

So on Wednesday I hit the gym for arms and shoulders. I started with the bench press. I felt it right away. It was not good. I had torn my rotator cuff in both shoulders in the explosion. I have tried to avoid the surgery at all cost. I went on to cable lats. It was terrible. It was in a lot of pain. I finished my workout about an hour later. When I got home my shoulder was as big as Jesse’s (not as well defined though). So I have been struggling with it. Ice, heat etc. Light workout on Thursday!

[Nicolette L.]

I didn't get into the gym until about 1130! It was awesome! Maybe 10 people there.

Squats 175 4x15
ATG Squats 50 4x20
Front Squats 50x4x20
leg extensions 65 5x25
leg curls 75 4x25
hip adductors 90 4x20
hip abductors 90 4x20
Horizontal calf press 200 4x20
Donkey claf raises 300 4x20
25 minutes stair stepper

It was not my best workout.

[Patrick McGuffin]

How are your shoulders today? And nice squatting!!!

[Nicolette L.]

Hey guys,
First of all let me thank all of you that commented on my training pics.
I have been working out pretty hard. My schedule is so crazy right now. I get at least one lift in a day. I am also adding some serious cardio. I HATE Cardio. :C:
I found a new inspiration though.
YOU! When I watch you guys using 800 to 900-pound tires, a car for dead lifts and squats, granite stones, Viking Press for Reps, Yoke Walk and Husefel Stone Medley, Sled Drag Medley , Keg Clean and Press: Max Reps in 60 seconds and the Farmers Walk:
Any and all excuses become obsolete. You guys kick butt. At the gym I work out at they have little TV's on the cardio equipment. I plug my headset in and watch strongman comps. I try to make sure I am doing cardio when it is on. I get such a better workout. The sport is truly inspiring.

If I don’t get a lift, I am the only one to blame.

[benjamin d. moore]

Nice pics Nicolette!!! Keep up the great work.

[D.J. Satterfield]

The pics are awesome, Nicolette. Your story and resolve is truly amazing. Also, keep up the GREAT leg work, those squats are tremendous. :YR:

[Nicolette L.]

Thanks Guys! I appreciate all of the comments and motivation.
Well I know I do not update this thread nearly as much as I would like. I really need to get better at posting my workouts. I came into the New Year feeling great. I decided to hit the weights instead of the bottle. It was awesome. I had the whole gym to myself.
so here it goes

12-31-05
widegrip incline press 20x4x15
widegrip incline fly 30x4x15
widegrip decline press 20x4x15
widegrip decline fly 30x4x15
Cable crossovers 25x4x15
pullovers 30x4x20
bb curls 30x4x15
preacher curls 20x4x10
hammer curls 20x4x10
extensions 30x4x10
wrist curls 20x4x10
reverse wrist curls 20x4x10
-hour break-
2 hour spin class

[Nicolette L.]

Starting off the New year right! The only one that can come between me and my goals is me.

1-1-06

Power Snatch 20x4x10
power clean 20x4x10 :BB:
Bench press 30x4x15
Split Squat 95x4x15
straight legged good mornings 35x4x10
clean and jerk 20x5x10
jerk from the rack 20x5x8 (kicked my butt)
Hyperextensions 100
Glute Ham raise 100
Chin ups 50
chin up leg raises 100

[Nicolette L.]

1-2-06

helped a friend move after spin class today. Does that count? It sure felt like it did!

2 hour spin class

[Dan Harrison]

1-2-06


2 hour spin class

That takes guts.

I would rather burn in hell for two hours than drag my lazy ass thru a spin class for an equal amount of time. That sounds like TORTURE to me. Then again, is hell really that different?

[Patrick McGuffin]

You would be doing a 2 hour spin class in hell, which means you would sweat more :BB:

[Nicolette L.]

one hour stair stepper
reverse hyper extension 50
sit ups 200
dips

Still very sore from the power snatch, cleans and Jerks. They really kicked my butt. I thought I was in better shape. WOW rude awakening.
:mad:

[Nicolette L.]

2 hours spin class
pull-ups with weight 7.5 5x8
jumps
stair squats 100
pushups 5x20
mountain climbers 200
8 counts 100
bear crawl 1 lap
step ups 5x20

[Nicolette L.]

So I took a Salsa class, I love it. It was so much fun. I am taking three Latin Dance classes a week now.

[D.J. Satterfield]

Looks like you have got it all going on in this new year, lifting, dancing, etc.
Your workouts are looking awesome Nicolette.
I agree about the spinning class, you can have that.

There is plenty of cardio available walking back and forth to the water fountain. :M:

[Paul Neuhaus]

There is plenty of cardio available walking back and forth to the water fountain. :M:
HAHA I agree! I respect anyone who can do the cardio you're doing every week.

[Nicolette L.]

went on a five mile hike at Red Rock.

didn't make it to the gym until 1030pm It hurt my strength.

Squats 120x5x12
ATG 65x4x12
front squats 55x4x12
Leg extension 1 leg 50x5x15
leg curls 70x5x15
Lunges 10x5x15
donkey calf 300x5x20

[Nicolette L.]

2 hours spin

[Nicolette L.]

Salsa dancing

Standing BB curl 30x5x15
Preacher curls 30x4x12
Tricep extensions 30x4x12
pushups 4x failure
8 counts 4x failure

Only had an hour sleep last night. I felt it today. Strength weak.

[D.J. Satterfield]

Nicolette -
Whats with the hour sleep? Now you know we need more than that.

Those spinning classes you are doing are wearing me out reading about them.
Very nice work. Keep it up.

Thanks for the nice words in the nomination thread. I know what you mean about being pushed by keeping a journal and having others looking at it on here. Whenever I may want to skip a rep or miss a weight I think NO, then I have to log that and I can't have that.
A guy in my gym always says, "it is acceptable if you give it all and fail, it is unacceptable if you quit."
Words I try to live by.

[Paul Neuhaus]

Those spinning classes you are doing are wearing me out reading about them.

HAHA! I just said the words "spin class", and I'm suckin' wind now LOL

Nicolette,
Thanks for the kind words on the nomination thread. You really motivate me. There have been many times I've wanted to end a workout session, or even skip a session. But, reading your journal and your story motivates me to push harder! Keep up the good work!

[Nicolette L.]

Hey DJ and Paul, I can not tell you how much you keep me going. I only said what was true. No thanks needed. You guys are awesome! :YR: Well I had a lot of stress this weekend. I use the gym as an outlet for my anger. It seems to help me move forward and get over my frustration. Well I received some news yesterday that has been weighing on my mind. I ended up staying at the gym today for 5 hours. Now before you tell me how that is not productive to my training and so on. Know that I didn’t realize it had been that long. And note I did not hurt anyone so there should be a couple of people very happy I stayed in the gym. LOL. Has anyone else done that? Does anyone use the gym to channel their anger in a positive way?

1 hour spin
apple
1 hour spin
shake
bb incline press 30x5x12
incline fly 15x5x15
bbdecline press 30x5x15
decline fly 15x5x15
dips 5xfailure
pull ups wide grip 5xfailure
pull ups close grip 5xfailure
chin ups 5xfailure
benchpress 30x4x12
pullovers 25x4x12

[Paul Neuhaus]

Pheeeeew!!

I just read your entry for today, and I am worn out!!! I feel like I need a post work-out shake after reading that. Maybe I lost a couple pounds while reading it!!

[D.J. Satterfield]

As usual, great work. You have a great amount of drive, just keep it up.
Hopefully everything works out that is stress related.

[SBaier]

2 hours of spinning and full upper body workout in one day? As always, I am impressed!

[Patrick McGuffin]

Holy cow Nicolette! I am impressed, tommorrow when I get out of bed and try to hit the snoose button I will think of all the work you do and then I will suck it up and do some cardio!!!! :mag: :C: :C:

[Mike Westerling]

Especially to those of us who loathe cardio-lol!
Keep it up!
-Mike

[Paul Neuhaus]

cardio
How can you even speek of such things?!?! You'd better wash your mouth out, mister!!

[Mike Westerling]

The pics of you lifting in the wheel chair are very inspirational! How 'bout some recent pics? I like the avatar pic. I meant to tell you when you posted it but I kept forgetting.
-Mike

[Nicolette L.]

well I do not have any recent pics of me Lifting. The pic in the avtar is when I was still in a wheelchair. Towards the end though. This is the most recent pic. It was taken when I was in Texas in December.

[Mike Westerling]

I just clicked to reply and the picture dissapeared right before my eyes! I got a good look before it vanished and all I can say is WOW!
-Mike

[Mike Westerling]

...only smaller.
-Mike

[D.J. Satterfield]

Well you definitely win the "Best Looking" award, that is for sure. Very, very nice picture.

[D.J. Satterfield]

Well not only should you get member of the month award, you definitely win the "Best Looking" award, that is for sure. Very nice picture.

[Nicolette L.]

Well not only should you get member of the month award, you definitely win the "Best Looking" award, that is for sure. Very nice picture.
Thanks! That is nice of you. I will try to get some pics of me training soon. I am not lifting heavy (yet). I am not sure how entertaining they will be. LOl

[Jay O'Neill]

Hey Nicolette... looks like you're an inspriration in more ways then one.
Lets see... Brains... motivated... works out like crazy... and beautiful as well.

you have our vote!

[SBaier]

Settle down guys, don't scare Nicollete off the board. We get another great looking lady on the board like Callie and Kara, and you guys go Chris Farley on her (remember the old SNL skit where he is petting (kitten or puppy) then crushes it when he gets too excited)!! :)

By the way, they are all right Nicollete - sorry, I'm just as bad! ha ha

[Jay O'Neill]

Shawno... I just spit out my coffee.... Chris Farley. That is Frickin hilarious!
I thought I was being as subtle as possible... DJ on the other hand needs to clean the drool off his key board :T:

I now have to clean coffee off mine! thanks Shawno!

[D.J. Satterfield]

I just realized reading back through this thread that I posted two comments about "the picture". I only meant to post once but like you guys are going to believe that.

Jay - thanks for the support buddy. :LOL:

[Jay O'Neill]

Sure we believe you DJ.... ;)

Just kiddin'... just trying to get the spotlight off ourselves.... Shawno is as guilty as all of us!

I still have your back DJ :D

[D.J. Satterfield]

Thanks Jay, I finally got my keyboard to work again. :M:

[Jay O'Neill]

Yeah... I really just got all the coffee off mine thanks to Shawn's Chris Farley comment.
Nicolette... sorry for Hi-jackin your Journal string.

[Nicolette L.]

No Problem, You guys are pretty entertaining. LOL. Being a K9 handler and Police officer. I worked with all guys. I kind of miss listening to them going back and forth. lol.

[Nicolette L.]

Standing Barbell curls 30x5x20
Preacher curls 40x5x20
one arm machine preacher curls 20x4x18
Hammer curls 15x4x15
Alternate dB curls 15x4x15
concentration curls 15x4x12
reverse curls 20x4x10
tricep press 30x4x10
DB kickbacks 15x4x10
one arm extensions 12x4x10
wrist curls bar (45lbs?)x4x10
reverse wrist curls 20lbsx4x10

[Nicolette L.]

1hr spin
apple
1hr spin
1/2 protein bar
behind the neck press 20x4x10
military press 30x4x10
standing lat raise 12x4x10
frnt db raises 12x4x10
DB shrugs 50x4x15

150 sit ups

salsa dancing

[D.J. Satterfield]

Great workouts Nicolette.
I like the mix of weights, dancing and oh yeah, FOOD.

[Nicolette L.]

Decline DB Press 25x5x7
Incline flys 25x4x7
BF cable crossovers 20x4x10
Straight arm pullovers 40x4x10
Close grip chins 4 x failure

[Nicolette L.]

2 hr spin
abs 200
pushups 4x failure
pullups 4x failure

salsa dancing

[Nicolette L.]

Squats 170x4x8
ATG Squats 70x4x10
Front Squats 70x4x10
Lunges 70x4x10
leg extensions 80x4x10
leg curls 90x4x10
Donkey calf 290x5x12

[Nicolette L.]

1hr self defense
1 hr spin
Arm curls 40x4x15
abs 200

[D.J. Satterfield]

Nice work as usual Nicolette. 200 abs, very nice and I definitely like your variety, salsa, weights, self-defense, etc. I wish I could get out of my rut.

[MaxMisch]

I see training is going well for you, Nicolette.

Were you in the 2nd BCT of the 4th ID in Iraq?

[Nicolette L.]

I was on a different type of mission. I worked with 4th ID a lot though. You?

[Jay O'Neill]

great workouts Nicolette... You are inspiring!!!
Hope all is well with you!

[Paul Neuhaus]

Hey Nicolette,
Considering all that you've been through...getting blown up, being told by doctors that you'd never walk again....and looking at the way you've rebounded physically, spiritually, and mentally...I think you should seriously consider being a motivational speaker. I think you could really change a few lives if you were to do something like that.

[Nicolette L.]

Jay- Thanks! I am looking into trying some new workouts. I will let you know what comes up.

Paul- Thank You for your kind words! I have spoken to Veterans and children with severe injuries. I am actually working on passing a bill in congress. That has been a pretty big part of my life right now. Once I am done with that I will consider doing that. Thank you for thinking of me.

[MaxMisch]

I was on a different type of mission. I worked with 4th ID a lot though. You?

I was in 1-67 AR (2nd BCT, 4th ID), working with S-5 (Civil Affairs) as the security element, behind the M240B. We drove around in Humvees distributing water, getting electricity hooked up and starting a new local government in the Diyala province (mainly Baquba).

[Nicolette L.]

Standing BB curls 30x4x10
Preacher bb curls 30x4x10
21's 30x4x8
cable press down 40x4x10
standing tricep press 70x4x10
Lying db extansions17.5x4x10
DB kickbacks 12.5x4x10
Dips 4xfailure
Reverse preacher curls 20x4x10
Snatch 30x4x5 Had a body builder stop me to tell me how bad these were for me.

[Nicolette L.]

2hrs spin

bb bench press 50x5x10
bb decline press 30x4x10
Machine flys 50x4x8
straight arm pullovers 25x5x10
close grip chins 4xfailure
hanging crunches 4xfailure
clean & Press 30x4x8 Trying to make sure I have good form.

1 hr salsa

*was pretty exhausted. Need to get some real sleep. Need to eat more.

[Nicolette L.]

1 hr spin

Exhausted... Taking a few days off.

[MaxMisch]

Snatch 30x4x5 Had a body builder stop me to tell me how bad these were for me.

That doesn't surprise me in the least.

[Nicolette L.]

why do you say that?

[MaxMisch]

why do you say that?

Bodybuilders tend to ignorantly shun the olympic lifts such as what you were doing, the snatch.

BTW, what happened with the MSN registration?

[Nicolette L.]

Yea I hear ya! He brought his friends over to convince me they were not good for me. I just wanted to finish my workout. He was about 6'7 and weighed over 350. I told him I would teach him and his friends how to snatch... he was not amused. LOL Oh well. The funniest part about the whole thing is I had a shirt on that said "I had a nightmare I was your girlfriend".

[Patrick McGuffin]

Yea I hear ya! He brought his friends over to convince me they were not good for me. I just wanted to finish my workout. He was about 6'7 and weighed over 350. I told him I would teach him and his friends how to snatch... he was not amused. LOL Oh well. The funniest part about the whole thing is I had a shirt on that said "I had a nightmare I was your girlfriend".

Now thats funny!!

[D.J. Satterfield]

What do they know, keep doing what you do.
Great T-Shirt for the moment though. :LOL:

[Nicolette L.]

Ok I couldn't stay away.
bent over BB rows 50x4x10
bent arm pullover 30x4x10
Deadlift 40x4x15
Good mornings 50x4x15
Hyperextensions 35x4xfailure
chins 4xfailure

[MaxMisch]

You're addicted to the iron! :EB:

[Nicolette L.]

Had to cut my workout short.

Squats 180x4x10
ATG's 90x4x12
front sqts 70x4x12
Leg press 250x4x15
Leg extensions 90x4x10

[MaxMisch]

Those squat numbers look great.

[ScottDowney]

agreed, the weight on the squat is excellent...not to mention that most of the guys at my gym dont even go ATG on a squat :D

[Nicolette L.]

THANKS GUYS!!!

15 minute jump rope
10 laps bear crawl
10 laps crab crawl
10 laps sprints
10 laps backward sprints

1hr self defense class
1 hr spin class


arnold press 17.5 x 5x10
behind the neck press bar x 4x12
military press bar x 4x12
clean and press 30 x 4x10
standing lat raises 12.5 x 4x12
frnt Db raises 12.5 x 4x12
DB shrugs 40 x 4x10

[Mike Westerling]

...bring back a lot of memories. When I was into grappling/MMA we used to do tons of them for conditioning. Is that part of your self defense class?
-Mike



THANKS GUYS!!!

15 minute jump rope
10 laps bear crawl
10 laps crab crawl
10 laps sprints
10 laps backward sprints

1hr self defense class
1 hr spin class


arnold press 17.5 x 5x10
behind the neck press bar x 4x12
military press bar x 4x12
clean and press 30 x 4x10
standing lat raises 12.5 x 4x12
frnt Db raises 12.5 x 4x12
DB shrugs 40 x 4x10

[MaxMisch]

I remember the bear walk and crab crawl from basic training. I will never look at either exercise the same way after being forced to do both up and down a steep hill. :eek:

[Nicolette L.]

...bring back a lot of memories. When I was into grappling/MMA we used to do tons of them for conditioning. Is that part of your self defense class?
-Mike

No I try to add them into my workouts. Those and 8 counts etc, I think it is good for overall conditioning. I know I look funny doing them... But who cares.

[Nicolette L.]

I remember the bear walk and crab crawl from basic training. I will never look at either exercise the same way after being forced to do both up and down a steep hill. :eek:
Those were the good 'ol days! I still do a lot of stuff they made us do in bootcamp.

[MaxMisch]

Those were the good 'ol days! I still do a lot of stuff they made us do in bootcamp.

The only thing that I retained was the "never quit" mentality/attitude.

[Nicolette L.]

I had an awesome workout! I went both indoor rock climbing and out ddor rock climbing. I was shaking so bad. My muscles were just sreaming at me. I almost lost my grip half a dozen times. It was so amazing. I went on a pretty challenging face.

[Nicolette L.]

1 hr self defense
15 min jumprope
21's 30x5
Hammers 40x5x8
Pushups 5xfailure
pullups 5xfailure
stairs 30
running w/strength shoes 1 mile

[Nicolette L.]

2 hrs spin
300 crunches
200 leg lifts
verticle bench crunchs 50
Arnolds 30x5x15
leg extensions 45x5x15

[D.J. Satterfield]

Nice work Nicolette, glad to see you are still getting after it.

[Nicolette L.]

Thanks DJ!! I have been so busy. it is hard to remember to update this thread, and what I did.

[Nicolette L.]

Ok had a piece of shrapnel in my leg. It was really hurting me. I got it out. It really messed up my workout though. It was pretty painful and would not stop bleeding. My muscles were screamin.

Squats 90x5x20
sissy squats 4x15
Leg press 180x4x12
Leg extensions 90x4x15
leg curls 80x4x15
Deadlift 50x4x10
Donkey Calf 300x4x15
Reverse calf raise 275x4x15
abducter 90x5x15
adducter 85x5x15

Run with strength shoes 1 mile

[Nicolette L.]

Legs still killing me.

1 hr self defense
1 hr spin
300 crunches
military press 40x4x15
Lateral raise 40x4x15

[MaxMisch]

How did you get shrapnel in your leg? :confused:

[Nicolette L.]

Jump Rope 15 min
Up Downs 15 min
jumping jacks 15 min
2 hrs spin
BB curls- 50x5x13
200 crunches

Later that night

21's bb 40x4
hammers 15x4x15
concentration curls 15x4x15
tricep ext 30x4x15
push downs 120x4x15
donkey calf 340x4x15
Crunches 200
roman chair crunches 20x5

[Nicolette L.]

How did you get shrapnel in your leg? :confused:


My interview will be out soon. !! LOL. I will IM you and let you know what happend.

[MaxMisch]

You do two workouts per day? That's like Mariusz! :)

[Nicolette L.]

2 hrs spin
pushups
Bentover BB rows 50x5x12
seated cable rows 55x1x15 65x2x12 85x3x8
machine pullovers 65x4x15
Deadlifts 60x4x15 (felt really light- couldn't find 80 move up next time)
Good mornings 40x4x15
hyperextensions 25x3x15
100 crunches

* I need to move up in all of my weights.
** I will come back tonight for shoulders, abs, and salsa dance

[Nicolette L.]

2 hrs spin

Lift
Will add later

[Nicolette L.]

jogging 30 minutes

[Nicolette L.]

1 hr self defense
1 hr boxing
1 hr spin
15 min jump rope
100 crunches

[Nicolette L.]

standing BB curls 50x4x10
Preacher curls 20x4x10
21's 30x4x10
hammer curls 15x4x10
concentration curls 15x5x15
reverse curls 20x4x10
machine pressdwn 130x5x15
tricep press 30x4x10
Db kickbacks 12.5x4x10
dips 4xfailure
behindback wrist curls 20x4x10
reverse wrist curls 20x4x10
reverse preacher curls 20x4x10

[Nicolette L.]

2hr spin
45 min stair stepper
100 crunches
squats 150x5x10
ATG 50x4x10
front squats 70x4x12
single leg extensions 80x4x15
deadlifts 40x5x10
pushups
1 1/2 hr latin dance class

[D.J. Satterfield]

Workouts are looking solid Nicolette, keep up the good work.

[MaxMisch]

Those squats look damn good. Keep it up! :mag:

[Nicolette L.]

I am changing my training. I will update it once I figure out what I am doing.... It is kind of crazy right now. I am trying a lot of different things. Thanks for your patience.

[Jay O'Neill]

keep us posted!

[Nicolette L.]

Thanks Jay, I was getting really frustrated. I might have been overtraining a tiny bit. Anyways. I want to drop 5-10 pounds. I also want back definition. It is hard for me because I love lifting all the time. I am trying to add more cardio. Smartly. I am breaking up my two hours of spin and adding some stair steppers running and lots of swimming..... I think. I am also going to do cardio twice a day 3-4 days a week. Instead of doing them back to back. I hope to see results. I am still lifting just a little smarter. It can be frustrating. I love certain workouts. It sucks to change them.. But i need to. Well thanks for the feedback

[MaxMisch]

Good luck, Nicky. :)

[Nicolette L.]

I took a few days off of spin class because my knee was killing me. I do a ton of different cardio. Spin was a big part of that. I tried to make sure the bike setting was correct. I also did some research on knee problems associated with spin/ bike riding. I have made many adjustments to my form. I started taking MSM with Glucosamine. No luck I started spin again yesturday and after about 50 minutes the pain started in again. I may have to take spin out of my routine completly. I hate the idea, I felt it was a great workout.

[D.J. Satterfield]

Nicolette -
Just play it smart, I am sure you will find something to replace the spinning, if need be.

[Ian Duggan]

I used to cycle semi-competitively (in that I was competing, but I was never very competitive unfortunately...) and the biggest cause of knee trouble, on normal bikes anyway, is not having the fore and aft position of the saddle correct. That and clip-less pedals not being set up properly.

I dunno if the same principals would translate to spin (I expect they would), and in fact you may well know this already, but if your going to be spinning for a couple of hours and you've got any history at all of dodgy knees then getting the saddle position perfect is essential. I could never, ever get comfy on exercise bikes, the saddles are always far too soft for my liking.

Like I say, might not be exactly the same on spin bikes, and you may well know this already, but I thought I'd chime in regardless!

[Nicolette L.]

Ian,
Thanks for the info. I have found a few things. I have a feeling that with my spin shoes being locked into the pedals, when I get out of my seat I can not adjust to the jarring so my knees take all of the pressure. That is my theory. I know that a few of the instructors would have us go to no resistance out of the seat as fast as possible. That was terrible on my knees so I stopped doing that. Always used resistance. Maybe the key is to stay in the seat. I would like to continue to spin. The competive nature of it is awesome. I dont get to do alot of stuff like that.

[Ian Duggan]

Are the pedals locking with no "float"? i.e. can your foot rotate side to side slightly when you're clipped in? If not, that could be it. I used to use Look pedals that had no movement in them at all, and whilst they were great for hammering because they transmitted the power so well, they destroyed my knees after a few years. I can only cycle with floating pedals now.

I don't know if you have the option to change the pedals on the bike you use (probably not, but a gym near me used to offer this) but Shimano SPDs are great for knee problems. Either way, good luck with it, I hope you get it sorted.

Right, I've hijacked your training thread with enough cycling chat I think! Had a read through it earlier by the way, you're doing some really impressive stuff. Keep up the good work.

:mag:

[Paul Neuhaus]

I started taking MSM with Glucosamine. No luck
How long were you taking it? When I first started strongman training, I bought a product called Doctor's Best. It has Glucosamine, MSM, and Condrointin. The guy at the the store told me not to give up on the product because it takes a few weeks to take effect. He was right. I didn't start feeling better until after I was taking it for about 3 or 4 weeks.

[Nicolette L.]

Well thanks for the notice Paul. I have only been taking it for about a week. I am glad to know it gets better.

[Mike Westerling]

Maybe they are getting no time to rebuild themselves between sessions. Remember the blood supply to tendons and ligaments is very poor so they take a lot longer to heal than muscles.
-Mike

[Nicolette L.]

Mike-
Thanks! You know I never even thought about that. Great Point. I really thought after taking almost a whole week off from spin it would be getting better. Although I have been doing other cardio activities. It only bothers me during spin. So what do you think my next step should be? How long should i take off?

[Jeff King]

Sounds like a repetative use injury or aggrevation to me. Should be just a matter of switching to another form of cardio for a while, giving your body something else new to do as well. Refreshing! After a while of course go back to it later if you want but time for a change for a while :IMHO:

[Nicolette L.]

Please let me know what you guys think. All advice welcome!

m-
60 min self defense
break
60 min stair stepper
full body workout


t-
60 min bike
full body workout
stretch


w-
full body workout
stretch
60 min swim


th-
6o min stair stepper
full body workout
break
self defense


fr-
60 min bike
full body workout

sat- off


sunday-
60 min swim
stretch

[Nicolette L.]

So I went swimming today! I am so out of shape. It is the first time since I was injured. It kicked my butt!!!!! will try again tomorrow.

[Chris Harris]

I just read your interview and I read the last few pages of your log. And I know you have heard this but let me say it again. Wow and Thank you. Your story is amazing.

Btw how did the knee feel in the pool?

Thanks for posting here too. I lurk mostly but I love reading everyones logs.

Chris H

:I:

[Nicolette L.]

Chris~
Well thanks for your asking. My knee feals fine except when I swim. I still do the stair stepper, No problem. The pool just kicked my butt. I was so worn out. Not sore though. I have had some pretty intense doctor appointments the past week. I have a few more lined up almost every day. The last one being on the 14th. I still make it into the gym. I am just very limited on time. I am in and out of there. I am still tweaking my training. It is hard to do without having a lot of time right now. Once life slows down a little I will start posting everyday. My doctors are taking biopsys etc. I am pretty low energy now days and in a lot of pain. I am looking forward to the 15th!

[Chris Harris]

I am sorry to hear you are in pain. You would think that the free range of motion in the pool along with the passive resistance of the water would take some of the pain away from the knee.

The 15th will be here before you know it. Then what will you do with your time? :T:

Maybe this joke will make you smile and release some good energy into your body.

Some people are like Slinkies. They're really good for nothing. But they still bring a smile to your face when you push them down a flight of stairs

Chris

:LOL:

[SBaier]

Take care Nicolette! You are a strong willed person, and you will get through this.

[Nicolette L.]

HEHEHE That made me smile! Thanks Chris. I cant wait to really go at it in the gym. I still get into the gym it just is not the same. Thanks for making me smile.

[Nicolette L.]

Shawn,
Thanks man. I will be fine. Just can't wait until the 15th.

[Nicolette L.]

:mad: I am so upset. I am having the worst time ever. Why are these people so stupid! I went to the doctor the other day. They needed yet another X-ray and a MRI. I did the X-ray no problem. I explained to the MRI tech that I can not have a MRI do to shrapnel in my body. The stupid guy would not listen to me. He started arguing with me. Telling me it is a new type of machine that was ok for shrapnel. I wanted to understand it a little better and he started telling me that I have to have it done in order to get benefits. I had heard this from many people who had been through the same process. Mostly Vietnam vets that were denied benefits because they did not get the scan done. I went ahead and tried it. OH MY GOSH! It felt like I was being torn apart. It was some intense pain man. :EP: They only had the machine on for a couple of seconds. I am still in pain man. My legs are killing me. I am just so frustrated. I have no idea what to do. I never want to see another doc again. I called the main office and spoke with the guy that runs the hospital. I put in a couple complaints at the corporate office. Now I am worse than when I went in there. I still have a lot of doctors appointments set up this next week. I don’t want to go but I guess I have to in order to get health benefits. I know I have some anger issues but can you blame me? I am so sick of dealing with incompetent people. The 15th can not come quick enough. :mad:

[SBaier]

I'm sorry to hear this. You should never get an MRI done - there is and never will be an "M"RI that is safe for metal. Take care and know we are all here for you.

[Nicolette L.]

Thanks Shawn,
I am just getting so sick of set backs. I hate to bring it to the forum but I just am having a hard time dealing with this.

[Paul Neuhaus]

Oh man, I got the shivers just reading that. I'm really sorry you had to go through that, and I sure hope you feel better tomorrow.

God bless!

[Jay Hagadorn]

I am praying that your pain goes away quickly. I can't imagine what that must have felt like. Don't let this beat you down Nicolette...

[Nicolette L.]

Thanks Paul,
I think I am going to use that guys face as motivation in the gym. I went in today. I couldn't really do anything. It was hard to just walked around the track. I should have never listened to that guy. I guess I need to go back to neurology and see if it caused more nerve damage. I am hoping that I am wrong. On the bright side, I am still walking.

[Dan Harrison]

Damn! We're all behind you, so hang in there.

[Mike Westerling]

I pray it all turns out okay. You most defnitely do not deserve the pain you have been caused.
-Mike

[Jamie McEwan]

Very sorry to hear that! I can't believe some doctors. Best wishes for a speedy recovery from the MRI.

[Ian Duggan]

Jeez that's rough. I hope there are no long term problems as a result of this and that you can soon get back to making the rest of us feel lazy... :)

[Chris Harris]

Sorry to hear about this. I swear why wont doctors listen sometimes? You should have said "Ok I will do this but let me hold your nuts and if there is pain i will just work it out." What a tool. The 15th is close though. Hang in there.

[Nicolette L.]

Thanks! You guys have helped me out a lot. I have gone to the gym everyday. I just cant lift right now. I am walking, swimming and doing light tredmil. It kind of sucks but I wont let it hold me down. Thanks for the support.

[GregMonfredo]

Goodluck and hopefully you'll recover quicker than you think!

[Nicolette L.]

When you occasionally have a really bad day, and you just need to take it out on someone, don't take it out on someone you know, take it out on someone you don't know.

I was sitting at my desk when I remembered a phone call I'd forgotten to make. I found the number and dialed it. A man answered, saying "Hello."I politely said, "Could I please speak with RobynCarter?"

Suddenly a manic voice yelled out in my ear "Get the right f**in
numb er!" and the phone was slammed down on me. I couldn't believe that anyone could be so rude.

When I tracked down Robyn's correct number to call her, I found that I had accidentally transposed the last two digits. After hanging up with her, I decided to call the 'wrong' number again. When the same guy answered the phone, I yelled "You're an a**hole!" and hung up. I wrote his number down with the word 'a**hole' next to it, and put it in my desk drawer.

Every couple of weeks, when I was paying bills or had a real ly bad day, I'd call him up and yell, "You're an a**hole!" It always cheered me up.

When Caller ID was introduced, I thought my therapeutic "a**hole calling" would have to stop. So, I called his number and said, "Hi, this is John Smith from Verizon. I'm calling to see if you're familiar with our Caller ID Program?"
He yelled "NO!" and slammed down the phone. I quickly called him back and said, "That's because you're an a**hole!"

One day I was at the store, getting ready to pull into a parking spot. Some guy in a black BMW cut me off and pulled into the spot I had patiently waited for.
I hit the horn and yelled that I'd been waiting for that spot, but the idiot ignored me I noticed a "For Sale" sign in his back window which included his phone number, so I wrote down the number.
A couple of days later, right after calling the first asshole (I had his number on speed dial) I thought that I'd better call the BMW asshole, too. I said, "Is this the man with the black BMW for sale?" "Yes, it is", he said. "Can you tell me where I can see it?" I asked. "Yes, I live at 34 Mowbray Blvd, in Vaucluse. It's a yellow house, and the car's parked right out in front."
"What's your name?" I asked.
"My name is Don Meyers," he said.
"When's a good time to catch you, Don?"
"I'm home every evening after five."
"Listen, Don, can I tell you something?" "Yes?"
"Don, you're an a**hole!" Then I hung up, and added his number to my speed dial, too. Now, when I had a problem, I had two assholes to call.

Then I came up with an idea. I called A**hole ..1.
"Hello."
"You're an a**hole!" (But I didn't hang up.)
"Are you still there?" he asked.
"Yeah," I said.
"Stop calling me," he screamed.
"Make me," I said.
"Who are you?" he asked.
"My name is Don Meyers."
"Yeah? Where do you live?"
"Asshole, I live at 34 Mowbray Blvd, Vaucluse, a yellow house, with my black Beamer parked in front."
He said, "I'm coming over right now, Don. And you had better start saying your prayers."
I said, "Yeah, like I'm really scared," and I hung up.
Then I called # ..2. "Hello?" he said.
"Hello, a**hole," I said.
He yelled, "If I ever find out who you are..."
"You'll what?" I said.
"I'll kick your a**," he exclaimed.
I answered, "Well, asshole, here's your chance. I'm coming over right now."

Then I hung up and immediately called the police, saying that I lived at 34 Mowbray Blvd, Vaucluse, and that I was on my way over there to kill my gay lover. Then I called Channel 9 News about the gang war going down in Mowbray Blvd, Vaucluse.
I quickly got into my car and headed over to Mowbray. I got there just in time to watch two a**holes beating the crap out of each other in front of six cop cars, an overhead police helicopter and a news crew.
NOW I feel much better.
Anger management really works.

Ok this is not really mine. It was emailed to me. I thought it was too good to pass up. It may cheer someone else up.

[Nicolette L.]

I had to take a few days off. I am going to hit the gym hard tomorrow after church.

[Matt Makousky]

That was great Nicolette, I laughed good when I read that. I had always thought about doing something like that. Maybe Iwill just read that everytime I have a bad day.

Thanks

M2

[Nicolette L.]

Matt~ I am glad I made you smile.

[Nicolette L.]

I am back! Not in full force or anything. I lifted a little and did an hour of cardio. It felt pretty good. All of the weights felt super heavy. I am already sore. I need to get back on a regular routine. Thanks for all of the support.

[Matt Nickerson]

THAT STORY WAS INSANE!!! You could have totally gotten away with it, and I doubt none of us would have been the wiser. It gave me the great laugh I had been missing in my day. Thanks Nicolette.

[Nicolette L.]

1 hr stair climbers
5x6x50lbs curls
4x6x15lbs concentration curls
4x5x40lbs push press
light crunches


* lots of pain still. I think I just need to keep going. felt very heavy. Cardio was ok.

[Alex Devenyi]

That story is AWESOME!!!!

Good to see you're getting back into things, hope the pain goes away soon.

[Paul Neuhaus]

1 hr stair climbers
5x6x50lbs curls
4x6x15lbs concentration curls
4x5x40lbs push press
light crunches


* lots of pain still. I think I just need to keep going. felt very heavy. Cardio was ok.
One hour on the stair climber is very impressive. I'd last maybe 10 minutes!

[D.J. Satterfield]

Keep your head up Nicolette. You are a very strong willed person. Workouts are still looking great.

[Jessejobe]

I loved that story. I totally would have taken credit for it. 1hr on the treadmill, I can barely think of anything besides regular walking that I can do 1hr of anymore. Keep your head up.

Jesse Jobe

[Nicolette L.]

1 hr street fighting class
1 hr treadmill

[Nicolette L.]

1 hr treadmill
4x10 hyperextensions

[Nicolette L.]

I did a full light workout. I had to use very low weights. Not even worth posting. I am still having more pain then I would like.

[Nicolette L.]

walked for 1 hr

[D.J. Satterfield]

Keep up the work Nicolette, you know better than anyone, any work is better than no work at all.

[Nicolette L.]

4x15x50lbs squats on smith machine. Very slow.
4x13x20lbs each leg extensions
4x10x35lbs shoulder raises
4x10x20lbs flys

Very disapointed. I was really feeling good before the whole MRI thing. I think my recovery may take longer than I want.

[Nicolette L.]

DJ you are the best! Thanks!

[Nicolette L.]

doctors appointment today~ too much pain to go to the gym

[Nicolette L.]

1 hr stair stepper
1 mile walk in strength shoes.

Ok guys I tried to lift today, I could not lift up the weights at all. Pain was just too bed. Good news is that I think I picked up the intensity on the stair stepper. I am no where close to the resistance before the MRI incident. But I am seeing hope. I am back to using bands tonight. I will try again in the morn.

[Jessejobe]

Good Job Nicolette. Hey doing something is better than doing nothing at all.

Jesse Jobe

[Nicolette L.]

Thanks~ I think I will have to start using some pain meds again. I hate those things. I think I am going to have to do something. I will keep at it. I feel as if I am doing better. We will see in the morning.

[Patrick McGuffin]

Way to work around the pain Nicolette, I would have probably called it a day instead of working around it, no, come to think of it I would still be in a wheel chair. I hope that this will get fixed up so that you can go back to showing us all what its like to get in a real workout. :BP:

[Paul Neuhaus]

1 hr stair stepper

That's 59 minutes longer than I would have lasted!

[D.J. Satterfield]

Way to stay strong Nicolette. Just keep moving forward, you know what you are doing.

[Jay Hagadorn]

That's 59 minutes longer than I would have lasted!

Ditto that! Keep it up Nicolette...

[Nicolette L.]

I swear you guys are the best! You keep me motivated and headed in the right direction. Thank you for the love!

20 min treadmil
45 min stair stepper
12x5x30lbs curls
Slowly moving up. I am still over 20 pounds lighter than normal. It felt a lot better. I broke down and took a pain pill, That helped out a lot. I am working alot with the machines (I hate it). I wont post my little one rep stuff. I think I am finding a new groove. I should be back to where I was in a month or so.

[Matt Nickerson]

I am still over 20 pounds lighter than normal.

We'll have to fix that when you come up here. Good workout. Don't be so hard on yourself that you took a pain pill to fight some of the pain you've been having. As I recall you could still be in a wheel chair, but you're not. Nowadays, you're doing more cardio in a day than the average American does in a week, if that. If that isn't a sign that miracles happen I don't know what is.

[Nicolette L.]

Thanks Matt~ I look forward to getting schooled by you and your crew. Any help is greatly appreciated.

[Nicolette L.]

Deadlift 4x10x70
incline BP 4x15x30
BP 4x15x40
DB Flys 4x10x10
wide grip bent over bb rows 4x10x30
chinups 4xfailure
walk one mile

[Nicolette L.]

45 min stair stepper
leg extensions 4x10x60
military press 4x10x30
stretch

[Chris Harris]

Nice workouts Nicolette!! Great job on the deadlifts!

Chris

[Nicolette L.]

Thanks Chris~
I am feeling a little better. I really want to get back in the game.

[Nicolette L.]

Arnolds 5x10x20lbs
military press 4x5x60
reverse overhead lat 4x10x7.5
frnt db raises 4x10x10
standing lat raises 4x10x10
seated Bentover lat 1x10x7.5, 1x10x10,2x10x12.5
DB shrugs 40x5x10

[Matt Makousky]

Looks like you are making some good progress, awesome job Nicolette



M2

[Nicolette L.]

Matt~
Thanks a ton. I took a few pain pills and did my thing. I was still struggling. I am trying to just zone it all out and handle it. I hope I will continue to make progress. Thanks for noticing! I would hate to meet these guys in California and not be able to lift. That is a pretty big motivation in itself

[Nicolette L.]

well it was Leg day. This use to be my fav.

I had to use the smith machine for my squats! I hate that thing.

Squats
1x10x70
2x10x90
2x10x160
2x10x180 -Struggled to get low enough

One Leg extensions
1x10x50
1x10x60
1x10x70
1x10x80
1x10x90 * I was not sure what I could handle the weight. I will try to
go up in wieght next week.

Deadlift
3x10x60

DB lunges
3x10x20

Donkey calf machine
4x10x300

Overall it was a ok day. I did better today than i have the past few weeks. I am not anywhere close to where I want to be. I have already lost a month. I want to get back where I was a month ago.

[Jessejobe]

Nice job on the squats, sets of 10 that would suck. You did more reps in one workout than I usually do in one week. Good job.

Jesse Jobe

[Kristy N]

Ditto on the nice job with the squats! You're making excellent progress, especially considering the setback.

[Matt Nickerson]

I had to use the smith machine for my squats! I hate that thing.

In my opinion, they are one of the biggest injury causing machines in gym

[Scott Porter]

Two thumbs up! Keep at it.

:KD:

[Jay Hagadorn]

well it was Leg day. This use to be my fav.

Overall it was a ok day. I did better today than i have the past few weeks. I am not anywhere close to where I want to be. I have already lost a month. I want to get back where I was a month ago.

Nicolette-

I have been reading your journal. I hope this makes you smile a bit and cheers you up :D . Leg day will once again be your fav. You need to believe it. Do not get neged (negative) out. My bod is not full of shrapnel, but I can tell you this:
Who we are is not determined by what happens to us, it's our reaction to those things ;) . Drive on soldier. Keep on being an inspiration, and God bless you!

[D.J. Satterfield]

Nicolette - keep up the good work. Remember not long ago you were able to do nothing and now look at you, pounding on that iron. You may not be where you want to be right now but soon you will surpass all of that. Nice work and leg workouts rock!!!!!

[Nicolette L.]

Nicolette-

I have been reading your journal. I hope this makes you smile a bit and cheers you up :D . Leg day will once again be your fav. You need to believe it. Do not get neged (negative) out. My bod is not full of shrapnel, but I can tell you this:
Who we are is not determined by what happens to us, it's our reaction to those things ;) . Drive on soldier. Keep on being an inspiration, and God bless you!


Jay~
Thankyou so much. I guess I really needed to hear that. You are so right. I don't want to psych myself out. Thanks man!

[Nicolette L.]

THANKS~ Jesse, Kristy, Matt, Scott , Jay and DJ. You guys really keep me going. Thanks for the words of ebcouragment.

[Nicolette L.]

toe touchers
tuck crunches
medicine ball crunches
Bent knee hip raises
inverted exercise ball leg pull
fluter kicks
side oblique crunches
elbow to knee crunches
planks

machine extensions 4x10x50
machine press 4x5x90
machine hammers 5x5x50
bench dips
DB Kickbacks 4x10x10

30 min stair stepper

[Matt Makousky]

Way to keep it going Nicolette. What kind of pain pills do you take?
Do they affect your workout at all?


M2

[Nicolette L.]

I take fentanyl pops, Percocet and I have fentanyl patches. I don't use the patches because you have to keep them on for three days. They also affect my workouts. The patches work with your blood flow. So when I am working out and my heart is pumping I can actually ovedose on them. I found out the hard way. My heart starts racing and pounding. It feels as if it is going to come out of my chest. I start to sweat and get dizzy. I feel sick to my stomach and really hot. I feel like I can't breathe. So I stopped doing that! LOL. I only had to learn that lesson once. The pops and percocet does not bother me though. They just numb the pain so I can try to lift.

[Nicolette L.]

Wierd day today.
I hr spin*
20 min stretch
* spin kicked my butt. I wanted to go swimming after spin. I was way too tierd.

[BrianKing]

Keep working. I read about that MRI. That is unfortunate, but at least you are able to train and get around.

[Nicolette L.]

Thanks Brian. I appreciate it. Honestly all of you guys on the forum keep me going. I apprecaite the support!

[Nicolette L.]

I am back. I went on a Yound adult retreat for my church. I have worked out during that time but I did not post any of it. I will start posting again tomorrow.

[Dan Harrison]

I am back. I went on a Yound adult retreat for my church. I have worked out during that time but I did not post any of it. I will start posting again tomorrow.

Retreats are the BEST. Our men's retreat is in a month, and I plan to do a lot of eating, spending time with some real men, and going out one day to lift as many big natural stones that I can find. We do our retreat up in Julian, by San Diego. Where was your retreat?

[Matt Nickerson]

Retreats are the BEST.
I concure. Some of the best food, sleep, and time on the toilet ever.

spending time with some real men
What! Odd Haggen isn't enough for you.

Keep up the fight Nicolette. Your victory will come in due time.

[Nicolette L.]

WOW Guys, Life is just not slowing down. As you guys know I volunteer at Hospice. We have a little baby in right now. I have been spending a lot of time there.


bb shrugs 5x10x45
bb upright rows 4x7x30
bb curls 4x10x40
alt hammer curls 4x7x17.5
db concentration curls 4x7x15
machine preacher curls 4x10x30
wrist flippers 4x10x15

[Nicolette L.]

45 min light jog
hanging crunches

[D.J. Satterfield]

Way to keep after it Nicolette. Looks like things have been pretty busy for you.

[Nicolette L.]

Retreats are the BEST. Our men's retreat is in a month, and I plan to do a lot of eating, spending time with some real men, and going out one day to lift as many big natural stones that I can find. We do our retreat up in Julian, by San Diego. Where was your retreat?

Yea, normally they go to the mountains or to the lake, not this time! We stayed at the church. We had a christian musician come through. It was pretty awesome. I signed up to go to New Orleans with a small group from my church. I was not selected though. I am on the backup list though. Just incase someone decides not to go. I think it is a great opportunity. I was suprised so many people signed up. That is pretty cool.

[Patrick McGuffin]

Hey Niccolette how have things ben going?? Just checking up.

[Kristy N]

Another bump.

How's training going? You back from Cali yet?

[Matt Nickerson]

What happened Nicolette? Weren't able to come out were ya? You missed an awesome Scottish Rite Festival the day before training. How was your time here?

[Nicolette L.]

1 minute jump rope
behind the neck press 3x8x35lb
Squat 3x10x110lb
banch press 3x8x70lbs
bent over row 3x10x35
calf raises 3x25x375
barbell curl 3x10x40
tricep press 3x12x20
sit ups 3x20

[Nicolette L.]

Prone hyperextensions 5x10x20
seated DB press 5x8x20
hack squats 5x10x90
flying exercise 5x10x45
rowing 5x8x65
chin behind the neck 5x12
bb curl 5x8x45
incline db curl 5x8x22.5
lying tricep curls 5x10x17.5
db tricep extensions 5x10x17.5

[Nicolette L.]

db lat raises 8x8x20
wide grip parallel bar dips 8x8
kneeling facedown cradle bench 8x8x25
block squat 8x8x90
donkey calf 8x20x380
crunches 8x8
20 min stretch

[Nicolette L.]

3 mile jog
sandbags
pushups

[Nicolette L.]

Hey Matt~
I sent you a message. Check your inbox!

What happened Nicolette? Weren't able to come out were ya? You missed an awesome Scottish Rite Festival the day before training. How was your time here?

[Jay Hagadorn]

'Bout time you posted kid, we were all starting to wonder about ya... :)

[Nicolette L.]

I went to California to handle a few things. I ended up working out at Gold's gym. It was good times. I had a great time. I also had the chance to go run on the beach. That was awesome. Man I did not want to come back.

[Nicolette L.]

Jay~
How far is Caldwell from Sun Valley/ Ketchum area?

[Jay Hagadorn]

Jay~
How far is Caldwell from Sun Valley/ Ketchum area?

It's about a three hour drive. That place is pretty neat. Per capita, there are more millionaires there than anywhere else in the US. Many actors have homes there. The skiing is cool. The local people are actually down to earth. The city is just like it would have been in the 20's (w/ obvious upgrades,) but mint. Speaking of mint, that's the pub Bruce Willis owns. If you ever want to find him, that's where he is. OK 'nuff ramblin, sorry kid...

[Nicolette L.]

Yes, I was very surprised when I went there. Like you say very down to earth. I had a great time and still speak to a few of the people I met there. Awesome town, Great people!

[Jeff King]

You mentioned in your training post using sandbags. What kind of things do you do with them?
-JEFF

[Nicolette L.]

JEFF~
I use my sandbags for a few different things. I do overhead press, Squats , side bends, clean pull and rows. I also use them in speed strength. Sprints, over the top side jump, 4 corner drills, figure 8's.

I make some exercises up like my own version of glute chair raises.

I have all different sizes of sandbags. I kind of try to addapt to different exercises and using my sandbags instead of weights all the time. I just have fun with it. I am not sure what the "proper" use of the sandbags for training is. I know there is a lot of information out there.

I have been going on walks with my mom in the morning. I use the sandbags to get a little something extra. I guess it depends on what you want to do with them. I know a lot of people on this board use them the "proper" way. You may want to ask someone with a little more knowledge than myself.

[Jeff King]

Hi,

I use a bunch of sandbag lifts in my training so maybe can give you some new ideas. A proper way? Dunno if there's a real proper way for sandbags. Other than grab it in the middle laying it so the weight shifts to lift easier.

I do cleans, Front Squats (bearhug and zercher style), carries (bearhug and zercher style, stairs), Lunges, Shouldering, curls, Zercher style Good Mornings, Deadlifts, squats with the bag over the shoulder, carries with the bag over the shoulder, snatches, Rotational Abs, Wood cutters, Pullovers at some point in my training.

Have Fun trying some of these out :EL:

[Nicolette L.]

30 min swim
behind neck press 3x10x45lb
straight arm pullover 3x20x30lb
bench press 3x8x30db
alt curl 3x8x20lb
hanging crunches 6x10
15 min stretch
pushups 3x20

[Nicolette L.]

45 min light jog
situps 4x15
planks 4x4 each one
pullups 4x10
mountain climbers 100
up dpwns 4x30

helped someone move (hey man! This counts. I was so tierd)

[Nicolette L.]

SUPERSET Routine

bench 2x8x30
incline 2x8x30
pulldowns 2x6x50
bb rows 2x8x30
deadlifts 2x8x60
b-n-press 2x8x45
side lats 2x8x25

[Nicolette L.]

squats 3x10x150
leg press 2x12x200
leg curls 2x12x6
donkey calf 3x12x400
bb curls 2x6x45
incline curl 2x6x30
pushdowns 2x10x55
lying extensions 2x8x20

[Nicolette L.]

30 min swim
1hr fast walk
25 min jog
hanging crunches 5x10

[Nicolette L.]

SUPERSET Routine

bench 2x8x30
incline 2x8x30
pulldowns 2x6x50
bb rows 2x8x30
deadlifts 2x8x60
b-n-press 2x8x45
side lats 2x8x25

* went out last night. I did not have the energy I needed.

[D.J. Satterfield]

Good work, glad to see you are still hitting it hard. I like the mixture of your workouts.

[Nicolette L.]

Thanks DJ!
You know you are one my constant motivators. I respect your opinion. Thanks for the encouragment and feel free to give me your advice.