Thanks for the welcome everyone. ok, so today was NROLW stage 1, workout A5
A. Squat 3x10/ 75 lbs
B1. pushups 3 x 10
B2. seated row 3 x10/ 60 lbs.
C1. stepups 3 x 10/ body weight
C2. prone jackknife 1 x 10/ 2 x12
Thoughts: I'm still working on form for squats, but it's coming along. On the seated row, I think I have the weight right, but my gym has a "dual pulley" seated row, so the plate was labeled 27.5, but the machine says that's the weight on each pulley. I added a five pound plate and then used a single handle that was attached to both pulleys, so that's how I get to 60. I did pretty well on the first set of step ups, not as well on the second and rallied on the third. I do them on a bench and it's REALLY hard not to cheat, but using a step doesn't seem to work anything. The first set of prone jackknifes I only did ten b/c I wasn't paying attention and had just gotten into a rhythm of ten of everything. The good news is that I can now pretty much do them without falling off the ball!
Food: another diet break day. Yay! I'm still obviously trying to eat healthy but I did have some ginger almond granola with my fruit and yogurt this morning. Also pizza (and broccoli) for lunch, a post workout shake and then halibut and swiss chard for dinner. I just read Lyle McDonald's new article on full diet breaks. My original plan was to just do a one week break, but after reading that article, it sounds like I ought to do two.
Still trying to figure out workouts in the weeks to come. I'll finish Stage 1 of NROLW in then be on vacation for a week at the end of July.
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from looking at Leigh's workouts and what is available in most hotel fitness centers, I suspect her program will work for me on the road most fitness centers have at least a few dumbbells- I may have to juggle days of strength vs. cardio as a last option, if that's not the case.
Hitting the calories/macros might be a bit trickier....but doable with planning. We'll see.
Anyway, glad to see your log, and wanted to say hi.
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Hi! I think you're right about doing the workouts on the road. I don't travel that much anymore, but I used to travel quite a bit for my job and I know how hard it can be to stay on track with diet and exercise. You have my admiration and wishes for success.
To me, hitting the macros will be difficult under any circumstances. I've been trying to do a 40/30/30 balance, but usually I just end up trying to hit the protein and let the rest fall out wherever. I agree that planning will be key.
In terms of my upcoming travel I just have this vacation coming up and then a family wedding over labor day. The vacation week, I'll probably just use as a break. But if I were to start OPT at the beginning of August, I would only get through week 4 before my Labor Day trip. That trip we will be staying with family, with no real control over meals. I might be able to get to a gym, but usually when I visit I get my workouts through long walks and Jazzercize. So if I decide to start OPT, I may have to just take a break between weeks 4 and 5. Hopefully, that won't mess up results too much.
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By my previous standards I've achieved something I never thought I would. But, who wants to live by those standards.
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That's it exactly! Thanks for the thought.