Today I hit the ladder again. I could tell pretty early on in it that I wasn't going to manage what I had managed the first day.
I got in 10 minutes with only 4 or 5 of those minutes at the 20/40 intervals of 20 seconds fast followed by 40 seconds of slower. But even though I didn't interval as many minutes I did do the remaining minutes of the 10 at a slightly increased average pace.
So overall I think I still had a good workout and I know for sure my heart rate was up and it had me breathing hard - all good! Next time on it is planned for Wednesday!
Monday, January 30, 2012
Sunday, January 29, 2012
Jacob's Ladder 1
Today marked the first day of working on my Jacob's ladder goal. I did 12.5 minutes on there. Someone who has never used it probably would think any kind of cardio exercise done for a mere 12.5 minutes is not worth the effort - but anyone who has used it knows that thing is not like hopping on a treadmill and running.
So first minute I did a little bit of an interval mid way. After that at each minute through minute 8 at the change of the minute I did 20 seconds of high speed followed by 40 seconds of low speed. Honestly on minute 3 I was already looking at it and dreading when it would roll over to the next minute and the speed portion. By the last one I can tell you that 20 seconds felt wayyyyyy longer than the earlier 20 second stretches. Then for the last couple of minutes I just did a pace of about 33 (which probably doesn't mean much to anyone who hasn't been on it). It is a pretty slow pace but still provides good work. During that time I made a point of extending my heel down on each step thus giving myself a tiny bit of calf stretch and turning on my hamstrings to take some of the work off the quads.
After that I went to an R&R class at Lead Pilates. That was a great one, gave me some good stretching and releasing opportunities. Then when there was just one person there for the mat class so they were going to go do equipment I opted to stay and that was a really marvellous workout.
So all in all it was a great day today (although I am tired now and thinking a hot soak in the tub sounds like a good way to spend some time!)
So first minute I did a little bit of an interval mid way. After that at each minute through minute 8 at the change of the minute I did 20 seconds of high speed followed by 40 seconds of low speed. Honestly on minute 3 I was already looking at it and dreading when it would roll over to the next minute and the speed portion. By the last one I can tell you that 20 seconds felt wayyyyyy longer than the earlier 20 second stretches. Then for the last couple of minutes I just did a pace of about 33 (which probably doesn't mean much to anyone who hasn't been on it). It is a pretty slow pace but still provides good work. During that time I made a point of extending my heel down on each step thus giving myself a tiny bit of calf stretch and turning on my hamstrings to take some of the work off the quads.
After that I went to an R&R class at Lead Pilates. That was a great one, gave me some good stretching and releasing opportunities. Then when there was just one person there for the mat class so they were going to go do equipment I opted to stay and that was a really marvellous workout.
So all in all it was a great day today (although I am tired now and thinking a hot soak in the tub sounds like a good way to spend some time!)
Saturday, January 28, 2012
Sad that my pattern seems to be breaking down
While I try not to give the old scale too much consideration it was nice to have a recognizable pattern that it worked in with my one predictable gain week out of each 4 (or reasonably predictable anyway). Sadly that pattern seems to have broken on me now. Since I had a stay the same last week and this week that I would have expected a gain or at best a stay the same I had a loss. Not at all sure how this will all shake out in the end - whether it is a new pattern developing or if I can just count on things being unpredictable now at these later stages of the weight loss part of things.
But the great thing is that I have myself a couple new things to work on that have nothing to do with the scale. I would like to track those measurements you see on the left hand side over this coming year (once a month is the plan). Plus I am going to do some pictorial documentation of it as well. I know what I am going to do for my arms and I got a new outfit for pictures for this year - definitely a bit more exposed so that the changes are more visible (or that is the hope and rationale). And I have a thing that I think might be kind of fun with a really old pair of jeans of mine. I will write more about that in a post dedicated to it specifically.
So all in all I guess when I think about it the scale is still the least exciting of my goals and certainly the least fun! The only reason I am kind of hoping to see it rolling along now is the hope of not having to pay for meetings in the not too distant future!
But the great thing is that I have myself a couple new things to work on that have nothing to do with the scale. I would like to track those measurements you see on the left hand side over this coming year (once a month is the plan). Plus I am going to do some pictorial documentation of it as well. I know what I am going to do for my arms and I got a new outfit for pictures for this year - definitely a bit more exposed so that the changes are more visible (or that is the hope and rationale). And I have a thing that I think might be kind of fun with a really old pair of jeans of mine. I will write more about that in a post dedicated to it specifically.
So all in all I guess when I think about it the scale is still the least exciting of my goals and certainly the least fun! The only reason I am kind of hoping to see it rolling along now is the hope of not having to pay for meetings in the not too distant future!
Thursday, January 26, 2012
The Next Step!
Okay so I have been going on for quite a while now with basically having reduced my activity levels down to just my classes at the pilates studio and regular short stints of walking with the odd other thing thrown in. However, I am feeling very ready to start taking it back up a notch. Back to something like I was doing at the early stages of this blog (where I was working out on my wii pretty much every day along with the other stuff I have listed here).
I think that because my weight loss was going well and I was satisfied with how my body was shaping up I was content. But now I am seeing that I would like to pick up the pace on getting some toning done in various areas of my body in the hopes that it will help them look better as the remaining fat whittles down a bit more and because the exercise will help with the skin recovering. But I also am feeling like my cardio is really ready to get to a better stage. And I can tell you that I feel like that Jacob's Ladder at the gym at work is really such a great way for me to improve that (and with a reasonable amount of time).
Last but not least I am starting to think about my next assessment. And I honestly don't think I have changed much from there. Certainly not as much as I was capable of changing. So that is where I would like to go as well - to working on getting a better result for my body composition and fitness assessment the next time I have one. I think maybe a two month goal for that is reasonable.
So here is what I am thinking to achieve in that two months:
1. 30 minutes on the Jacob's ladder done with intervals of speeding up and slowing down
2. Push ups improve from 24 to 35
3. Plank improve from last assessment 83 seconds to 103 seconds
I am hoping this will take me from the aerobic health result of good to very good.
That is the goal setting. My desire is to get over to the gym at least 2 times a week to go on the Jacob's ladder. And I will keep doing the Wii as I am really enjoying it and it is adding in extra exercise time on the days when I am not going to a class. Plus, now that it is getting pretty nice out I am going to start doing my bus and walk to pilates way again. I have been taking the truck more often than I like for that and so this will be good as I will not only do something better for me but also save money and reduce my carbon footprint. Sounds good to me!
I think that because my weight loss was going well and I was satisfied with how my body was shaping up I was content. But now I am seeing that I would like to pick up the pace on getting some toning done in various areas of my body in the hopes that it will help them look better as the remaining fat whittles down a bit more and because the exercise will help with the skin recovering. But I also am feeling like my cardio is really ready to get to a better stage. And I can tell you that I feel like that Jacob's Ladder at the gym at work is really such a great way for me to improve that (and with a reasonable amount of time).
Last but not least I am starting to think about my next assessment. And I honestly don't think I have changed much from there. Certainly not as much as I was capable of changing. So that is where I would like to go as well - to working on getting a better result for my body composition and fitness assessment the next time I have one. I think maybe a two month goal for that is reasonable.
So here is what I am thinking to achieve in that two months:
1. 30 minutes on the Jacob's ladder done with intervals of speeding up and slowing down
2. Push ups improve from 24 to 35
3. Plank improve from last assessment 83 seconds to 103 seconds
I am hoping this will take me from the aerobic health result of good to very good.
That is the goal setting. My desire is to get over to the gym at least 2 times a week to go on the Jacob's ladder. And I will keep doing the Wii as I am really enjoying it and it is adding in extra exercise time on the days when I am not going to a class. Plus, now that it is getting pretty nice out I am going to start doing my bus and walk to pilates way again. I have been taking the truck more often than I like for that and so this will be good as I will not only do something better for me but also save money and reduce my carbon footprint. Sounds good to me!
Tuesday, January 24, 2012
Quality versus quantity
It seems like my whole life there has been a bit of a battle raging in me regarding quality versus quantity - even when I didn't recognize it as such. When I was a teenager I had a fantastic group of friends - serious quality going on, but somehow I would look with longing at the bigger groups of people that were friends and seemed through their quantity to be the "popular" crowd. And wondered why I didn't have that level of popularity. Now I realize that if I had a larger quantity of friends then I may not have had the quality of friendships that I did and that I have never been able to replicate in my adult life with new friends of that nature.
Then there is the inevitable food related battle. And how I learned over time that denying myself the quality stuff that I love - especially when it comes to the indulgence types of foods would often lead to a quantity attack. So instead of enjoying a really amazing piece of good quality chocolate I would scarf down 10 of some crud chocolate that I didn't even like. No wonder I would keep stuffing them in, they were intensely unsatisfying. I admit that learning that lesson has made me a bit pushy on the topic especially when I see all this discussion on the WW boards about various things. For example, most low or no fat dairy is unpleasant in the extreme when compared with their full or at least partial fat counterparts (not to mention that physiologically without the fat your body's satiety sensors are not alerted as well). So I could get some kind of disgusting no fat yogurt and feel completely unsatisfied each time I eat it - thus forcing me to get a sweetened version or eat 2 of them etc. The whole point being that this mindset on certain things in the WW world seems to me to push people to abandon quality and in my mind the inevitable result is a lash back with quantity. Probably the most frustrating thing about the program is that factor.
Then, and here is the bit of confession part, there is this adult me on the WW site. I think that I have connected in an important way with quite a number of people on that site. It has been valuable to me to be part of their journey as I have learned much from them and hopefully have provided something back to them. But that teenage girl is still lurking in there somewhere. I sometimes (especially during pms) look at my wall and compare it with the number of posts on the walls of my other friends on there. Or I look at my blog and compare the number of followers to others, or look at my message board posts and compare the number of responses. All that effort and concern directed at quantity - again - and at this age I would think I would know better. Why do I long for the many many wall comments and the blog post that has tonnes of comments?
I don't think this comes out of the same place as the teenage girl wanting to be popular did. I think now I sit back into a bit more of a self analysis mode and wonder about why it is the way that it is. I was teaching last night about self monitoring as a personality characteristic. How high self monitors can adjust to the situation and surroundings and adjust their behaviour to fit. While low self monitors tend to be consistently who they are all the time. I suspect although I didn't actually do the little test to see that I am not a very high monitoring type - I don't think I am super low either as I do think I have the ability to adjust to situations etc but just can't see myself letting go of some of my strongest beliefs to do so. Thus we come around to a relative of that second quality quantity thing - as regards food. It is something I tend to stand firm on and be relatively blunt about. And there are other things that also fall into that category. Things that I think have to be said sometimes even when they might not be the most popular and I try to say them in a way to keep them positively focused but it still is likely a contributor to why others might have more activity their way than I do. So the question I ask myself is would I really ever want to reduce my stance on those things to gain some more posts my way. And the answer I come up with is if the friends are quality friends who really value me and who I deeply value in return understand this is part of me. Of course I am also open to the possibility that it might have nothing whatsoever to do with that LOL.
Then there is the inevitable food related battle. And how I learned over time that denying myself the quality stuff that I love - especially when it comes to the indulgence types of foods would often lead to a quantity attack. So instead of enjoying a really amazing piece of good quality chocolate I would scarf down 10 of some crud chocolate that I didn't even like. No wonder I would keep stuffing them in, they were intensely unsatisfying. I admit that learning that lesson has made me a bit pushy on the topic especially when I see all this discussion on the WW boards about various things. For example, most low or no fat dairy is unpleasant in the extreme when compared with their full or at least partial fat counterparts (not to mention that physiologically without the fat your body's satiety sensors are not alerted as well). So I could get some kind of disgusting no fat yogurt and feel completely unsatisfied each time I eat it - thus forcing me to get a sweetened version or eat 2 of them etc. The whole point being that this mindset on certain things in the WW world seems to me to push people to abandon quality and in my mind the inevitable result is a lash back with quantity. Probably the most frustrating thing about the program is that factor.
Then, and here is the bit of confession part, there is this adult me on the WW site. I think that I have connected in an important way with quite a number of people on that site. It has been valuable to me to be part of their journey as I have learned much from them and hopefully have provided something back to them. But that teenage girl is still lurking in there somewhere. I sometimes (especially during pms) look at my wall and compare it with the number of posts on the walls of my other friends on there. Or I look at my blog and compare the number of followers to others, or look at my message board posts and compare the number of responses. All that effort and concern directed at quantity - again - and at this age I would think I would know better. Why do I long for the many many wall comments and the blog post that has tonnes of comments?
I don't think this comes out of the same place as the teenage girl wanting to be popular did. I think now I sit back into a bit more of a self analysis mode and wonder about why it is the way that it is. I was teaching last night about self monitoring as a personality characteristic. How high self monitors can adjust to the situation and surroundings and adjust their behaviour to fit. While low self monitors tend to be consistently who they are all the time. I suspect although I didn't actually do the little test to see that I am not a very high monitoring type - I don't think I am super low either as I do think I have the ability to adjust to situations etc but just can't see myself letting go of some of my strongest beliefs to do so. Thus we come around to a relative of that second quality quantity thing - as regards food. It is something I tend to stand firm on and be relatively blunt about. And there are other things that also fall into that category. Things that I think have to be said sometimes even when they might not be the most popular and I try to say them in a way to keep them positively focused but it still is likely a contributor to why others might have more activity their way than I do. So the question I ask myself is would I really ever want to reduce my stance on those things to gain some more posts my way. And the answer I come up with is if the friends are quality friends who really value me and who I deeply value in return understand this is part of me. Of course I am also open to the possibility that it might have nothing whatsoever to do with that LOL.
Wednesday, January 18, 2012
Usernames
It is interesting - I look at the usernames that people choose and I wonder what that tells us about them. I used to use crystalized - but then I discovered in myself the idea that I much preferred crystalizing - ized just seems to kind of imply that I am done, while izing makes me feel like a work in progress. I like the latter much better! Plus it gives great shortened versions like I used for this blog czing - just like seizing, seizing the day!!!
There are all kinds of different types and I have noticed that there seem to be a lot of them that identify themselves based on familial relationships (mom, grandma seem to be the two most popular). Lots that of course use something based on their own name (case in point - me). And then there are also quite a few that choose something based on their profession. Lest we forget there are also many with names based on their pets in some way.
So it makes me wonder how much people identify with their usernames? Just a thought I am having and wondering about. Anyone with any insights - I would love to hear them!
There are all kinds of different types and I have noticed that there seem to be a lot of them that identify themselves based on familial relationships (mom, grandma seem to be the two most popular). Lots that of course use something based on their own name (case in point - me). And then there are also quite a few that choose something based on their profession. Lest we forget there are also many with names based on their pets in some way.
So it makes me wonder how much people identify with their usernames? Just a thought I am having and wondering about. Anyone with any insights - I would love to hear them!
Tuesday, January 17, 2012
Reflecting Your Best Self
I posted this on my WW blog but I really just felt it was valuable so I am posting it here as well. On that post I played around with my picture from Mexico that I liked so much so I will add that here as well.
I am teaching an organizational behaviour class and in preparing for the first class last night I came across something new that I haven't heard of before. It is about how organizational behaviour has identified a dominant style of organizational change - figure out what the problem is and come up with solutions. However recently there has been a move towards something called appreciative inquiry. Basically because "dwelling on problems can short circuit the change process" appreciative inquiry methods instead focus on the group's potential and positive elements (this comes from some notes from the course pack we use).
I also came across this related topic of the reflected best self. This concept "asks employees to think about situations when they were at their 'personal best' to understand how to exploit their strengths. This is not about ignoring the negatives - we still have to know and recognize they exist but the goal is to build from your best and your strengths.
Informally I have for some time been feeling that there is some great validity to this concept of looking to what you did well instead of dwelling on what you did wrong. Now it is good to know that this very concept has a place in academic study of organizations and that I can happily apply it right here in my journey as well.
So imagine that instead of always looking to what must be fixed or what "bad" habits I have. How about I look at the things that are great, the great habits I have built and the good choices I make and build from them. Make them the foundation of my lifestyle change structure. Each time I do something great it adds to that foundation. And with a strong enough foundation no hurricane, tornado, or other natural or unnatural phenomenon can possibly knock down my structure. A little piece of the decorative features might get ruffled on occasion (since the negatives still are there and do sometimes like to come out and play), but they can't deal with that solid foundation of good.
Look for that reflected best self I say. Grab hold of those bests of yours and make it your foundation. And add to that foundation every day. Today I did it by really embracing my workout today. Concentrating on my form and working hard but working smart to take care of my recovering back. And then I took it the next step and rejoiced in it with a blog entry for the pilates studio (leadpilates.com) and sharing it here!
So, tell me, how did you reflect your best self today? And I know you did it somewhere and somehow so no opting out - tell me just how you reflected your best self today!
I also wanted to add some thoughts I had after making the original post on the WW site. The main one is thinking about looking for that personal best moments. One of the ones that really sticks out in my mind is a really old one (from when I was at my grade 12 retreat). I was with all the people I was normally with at school but somehow I just felt freed. I felt freed from worrying about what others thought etc. I felt free to be enthusiastic and outgoing and open and honest. The big thing I really feel and want to bring to my life more often and to maybe help other people bring to their life more often is the freedom to be enthusiastic and inspired by the activities we are involved with. I have wanted to do this for some time but wasn't sure how to go about it - just telling people it is okay to be enthusiastic doesn't work. But I like this idea of asking them to think about their moments of "personal best" and bring it out into what we are doing.
If anyone reads this and feels like commenting. I would love to know how you would feel if you were at a class or workshop and the facilitator asked you to do something like that?
I am teaching an organizational behaviour class and in preparing for the first class last night I came across something new that I haven't heard of before. It is about how organizational behaviour has identified a dominant style of organizational change - figure out what the problem is and come up with solutions. However recently there has been a move towards something called appreciative inquiry. Basically because "dwelling on problems can short circuit the change process" appreciative inquiry methods instead focus on the group's potential and positive elements (this comes from some notes from the course pack we use).
I also came across this related topic of the reflected best self. This concept "asks employees to think about situations when they were at their 'personal best' to understand how to exploit their strengths. This is not about ignoring the negatives - we still have to know and recognize they exist but the goal is to build from your best and your strengths.
Informally I have for some time been feeling that there is some great validity to this concept of looking to what you did well instead of dwelling on what you did wrong. Now it is good to know that this very concept has a place in academic study of organizations and that I can happily apply it right here in my journey as well.
So imagine that instead of always looking to what must be fixed or what "bad" habits I have. How about I look at the things that are great, the great habits I have built and the good choices I make and build from them. Make them the foundation of my lifestyle change structure. Each time I do something great it adds to that foundation. And with a strong enough foundation no hurricane, tornado, or other natural or unnatural phenomenon can possibly knock down my structure. A little piece of the decorative features might get ruffled on occasion (since the negatives still are there and do sometimes like to come out and play), but they can't deal with that solid foundation of good.
Look for that reflected best self I say. Grab hold of those bests of yours and make it your foundation. And add to that foundation every day. Today I did it by really embracing my workout today. Concentrating on my form and working hard but working smart to take care of my recovering back. And then I took it the next step and rejoiced in it with a blog entry for the pilates studio (leadpilates.com) and sharing it here!
So, tell me, how did you reflect your best self today? And I know you did it somewhere and somehow so no opting out - tell me just how you reflected your best self today!
I also wanted to add some thoughts I had after making the original post on the WW site. The main one is thinking about looking for that personal best moments. One of the ones that really sticks out in my mind is a really old one (from when I was at my grade 12 retreat). I was with all the people I was normally with at school but somehow I just felt freed. I felt freed from worrying about what others thought etc. I felt free to be enthusiastic and outgoing and open and honest. The big thing I really feel and want to bring to my life more often and to maybe help other people bring to their life more often is the freedom to be enthusiastic and inspired by the activities we are involved with. I have wanted to do this for some time but wasn't sure how to go about it - just telling people it is okay to be enthusiastic doesn't work. But I like this idea of asking them to think about their moments of "personal best" and bring it out into what we are doing.
If anyone reads this and feels like commenting. I would love to know how you would feel if you were at a class or workshop and the facilitator asked you to do something like that?
Saturday, January 14, 2012
How to hot holiday without flying
This is the subject on my mind. After flying down to Mexico and back I can't help but feel that I am done with flying. I actually don't mind it (although the descent can get me a little motion sick or a lot motion sick sometimes). But I just can't really justify doing it anymore. Not with what I know it does to the environment. So that leaves me with the need to find alternative ways to have a holiday.
I know there probably aren't that many people who read my blog that often on here but I am wondering if anyone knows of any good ways to do particularly a hot holiday without flying. I am game for a combination of buses, trains, boats, even driving of my own although I would prefer options where I don't have to drive for days and days.
The other thing I wonder if anyone knows is sailing options. Ones where you are actually spending most of your time on the ship/boat under sail as opposed to running an engine. That is something I would love to find. A sailing excursion that would take me all the way from Canada to the Mediterranean. Now that would be the thing!
Well that is what I am thinking about - and wondering how I can manage to find the options for doing these kinds of things. Perhaps that should be my main research pursuit for the next year!
I know there probably aren't that many people who read my blog that often on here but I am wondering if anyone knows of any good ways to do particularly a hot holiday without flying. I am game for a combination of buses, trains, boats, even driving of my own although I would prefer options where I don't have to drive for days and days.
The other thing I wonder if anyone knows is sailing options. Ones where you are actually spending most of your time on the ship/boat under sail as opposed to running an engine. That is something I would love to find. A sailing excursion that would take me all the way from Canada to the Mediterranean. Now that would be the thing!
Well that is what I am thinking about - and wondering how I can manage to find the options for doing these kinds of things. Perhaps that should be my main research pursuit for the next year!
Tuesday, January 10, 2012
Mexico!!!
Thought I would share a few pictures from my Mexico trip. In true narcissistic fashion I will only post pictures of me LOL. Well and maybe the ones of the lemur things.
Oh first before going to me I will start with my deeply unfortunate dessert plate from New Year's Eve. I was a terrible waster though since most of this did not get eaten as it was just way too sweet for me (but it was still way more dessert than I needed and that is for sure!)
Then here are the little critters that were out playing and searching for food (I think they are related to anteaters) right outside our room's "balcony" doors).
And here is my rather unfortunate 90s dress that I discovered I was able to "fit" again. Of course back when I wore this dress originally it wasn't quite so "form fitting" as it is now and I am pretty sure it looked way better than it does here.
And last but most certainly not least, these are my two favourite pictures from the trip. These are actually in another resort. Originally I had planned to book at this resort but I waited a couple days too long and it was sold out. It was just a couple doors down from our resort so we took a stroll through it to see what it looked like and felt deep and abiding regret that I waited to long. That resort was absolutely beautiful looking (not that ours was terrible but this one was so wonderful looking). If I ever go back this will be the only place I will go and that is for sure!
As normal you can click on any of the images if you want to see a bigger version of the picture.
Oh first before going to me I will start with my deeply unfortunate dessert plate from New Year's Eve. I was a terrible waster though since most of this did not get eaten as it was just way too sweet for me (but it was still way more dessert than I needed and that is for sure!)
The desserts were often very fancy looking, and looked like they would be just amazing but most of them were just simply way to sweet for me. That is until I unfortunately found the kind of flan/custard style pie one that was really just perfect. So there was a bit too much of that for me through the rest of the week.
These pictures are from our first night when we went over to the "sister" resort to have one of our a'la carte meals (which was delicious by the way). The fountain is in front of the sister resort (a couple blocks down from ours), the "patio" is from our room. The toes are that evening and are my ocean inspired toenail polish that I just love! The beach at night obviously, and the big Christmas tree in front of our hotel.
And here is my rather unfortunate 90s dress that I discovered I was able to "fit" again. Of course back when I wore this dress originally it wasn't quite so "form fitting" as it is now and I am pretty sure it looked way better than it does here.
And last but most certainly not least, these are my two favourite pictures from the trip. These are actually in another resort. Originally I had planned to book at this resort but I waited a couple days too long and it was sold out. It was just a couple doors down from our resort so we took a stroll through it to see what it looked like and felt deep and abiding regret that I waited to long. That resort was absolutely beautiful looking (not that ours was terrible but this one was so wonderful looking). If I ever go back this will be the only place I will go and that is for sure!
As normal you can click on any of the images if you want to see a bigger version of the picture.
Monday, January 9, 2012
The past year
So one of my WW friends requested that I post a compare pic that shows just my start and my end of year (December) picture. So here it is. I also think this gives me a good idea for this coming year as I might just do a comparison pic from last year to this year each month (i.e. Jan of last year to Jan of this year). And maybe a few focused on certain areas (like those arms that need so much toning and legs that can still definitely use more toning and belly - not sure I will be ready to share those ones just yet though!).
Click the image to see it full size.
I know I haven't posted especially regularly on here and have been spending more of my time posting to my WW blog (you can see that at http://community.weightwatchers.ca/Blogs/UserBlog.aspx?blogid=1005786 if you are interested).
You know as I looked at this post I know I have a lot of work to do on my arms yet but boy I am sure glad I can see a difference in them. Now it is just to tone them and get them looking nice and fit!
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