How are you doing a WG underhand pulldown? I am trying to picture it. Do you find this better than the narrower grip that's called for?
ooops! Sorry must have been a miss type - I was still shaking from the gym LOL I did a normal underhand Lat Pull down just like it says too in the book. we had the book open on the floor reading the form to each other!
Thanks for the encouraging words and for the heads up on the return of the Monster workout, bleh!
OKAY I am SORE in all new places from that monster workout B. I cannot straighten my arms and even remotely put them behind me in that prone cobra position - they will not relax if I do and I will look like I am having a fit of some sort. Who would have known? WOW! Amazing how good it feels to feel so bad.
While this was challenging as it always is, I felt great while doing the HIIT - my body is so sore now, after the fact I am a bit surprised. Muscles are burning all over the place; I feel every exercise I did yesterday! Ouch!
OKAY I am SORE in all new places from that monster workout B. I cannot straighten my arms and even remotely put them behind me in that prone cobra position - they will not relax if I do and I will look like I am having a fit of some sort. Who would have known? WOW! Amazing how good it feels to feel so bad.
so, I'm not the only one with major triceps DOMS from the prone cobras? good to know.
Heather this log is a joy to read. I get so inspired by it. Isn't it cool that a trainer noticed how hard you guys are working? Isn't the DOMs a great thing? I don't know what I would do without it anymore.
Today's Workout Stage 2 Workout A
Squat Push Press 2 x 10 @45#oly
Step Ups 2 x 10 10/e
One Point Rows 2 x 10 @ 15db
Lunge w/bf elevated (wtf?!) 2 x 10 @10/e these are a killer
Push Ups 2 x 10
Planks 2 x 60 sec @ 45 angle
Horizontal Wood Chop 2 x 10 @ 10#
Ok - today was harder than the first time I did this workout cripes! I was sweating and soaked. I am watching my form in the mirror I think I look different not only in form but my body looks different doing the movements.
Feels good to at least think I look different, I will know for sure this weekend. But Fittogether.net seems to be having problems and thats where all my measurements stored - I am hoping I scribbled them somewhere! Pretty sure I will be sore tomorow...
BTW - My triceps; still sore from Monday were popping off like tiny fire crackers during my pushups! It was like a mini fourth of july for my muscular system. JOY
Hadn't read your log yet. I came here after reading about you doing 70+ squats during AMRAP. You must be a crazy woman.
Interesting to hear about the sore triceps from you all, after the prone cobras. Mine don't hurt yet, I only did the cobras today for the first time, but I've been running my hands over them all afternoon, they are pumped up, and I didn't really know why.
Today's workout HIIT - Eliptical 25min
I am pushing super hard in these I almost made my self throw up today.
I have to re read the HIIT stuff
Can I just tell all of you that I cannot CANNOT straighten my arms and lift them above my head! Come to think of it this may have added to the wanting to throw up - moving my arms on the eliptical.
I am so sore it makes me laugh. I have no idea how I will power thru my second B workout tommorow. (But I will...)
Today's Workout Stage 2 Workout B (second time)
WGDL from Box 2 x 10 @ 55#
Bulgarian Split Squat 2 x 10 @ 10#
Underhand Pulldown 2 x 10 @ 70#
Cuban Snatch 2 x 10 x 8#db/e
Reverse Lunge w/Forward reach 2 x 10 @ 10#db/e
Swiss Ball Crunch 2 x 10 @ bw
Reverse crunch 2 x 10 @ bw
flexion 2 x 10 /each leg (YAOWZAAHS)
Prone Cobra 2 x 10 @ 60 sec
I dont know how I did it! I was so sore before I started! But I did it and not only that I was helping 2 other people with their form. can I tell you how hard it is to do these movements in slow motion and show people where they are going wrong.
The trainer I was talking about before started talking to me today, asking how I was doing and then commenting on the work we are doing. Its nice because she is super in shape and I felt weird around her being so out of shape/fat attempting these hard workouts. It makes me feel better knowing she thinks we are doing well. We were talking about the BSS and we were laughing at how they burn, yet work so well.
Im glad its Friday - I plan on doing a workout tommorow the deck of cards?! Hearts = BW Squat, Spade = BW Lunge, Club = Push up, Diamond = Crunch. As you flip through the deck you do the value of the face card. My husbad does something like this probably different but Im doing it like this with four excercises this will be fun b/c my 2 boys can do it with me like a game. The point is to move thru the deck as fast as you can. Sounds kind of fun.
Ok - after reading a couple threads I found that I am doing an anterior pelvic tilt and that’s what was causing my legs to basically go numb during my planks. I thought I was super straight yet the ever so slight tilt was killing me -I could make it through , just couldn’t feel my legs (not too surprising during a Cosgrove workout)! Tony has set me "straight" the whole sucking in the belly button works for me! I can’t believe I am actually going to say I look forward to my Monster A at the gym Monday! LOL
To help me during my daily workouts I am having my gym partner come over for a workout form session with Tony in our home gym. This will save me from having to do slow motion excercises at the gym and throwing off the pace of my workout.
I guess its like a back to back workout... well honestly I hurt even though I did all Body Weight my legs are so sore today...lol
I was hurtin after that deck of cards - I skipped 3 cards (I got 4 face cards in a row on lunges)
This is how it went down mid-way through the work out, I flipped Ace/spade, I did 11 lunges each leg, flipped jack/spade, said yeah right, flipped king/spade, yeah right, flipped queen/spade yeah right! I finally got a different card type. (would have been nice to have been dealt that hand in poker)
I was sweating alot and our gym is pretty cold, it felt good to sweat like that on a Saturday! I hadnt really taken into consideration about my DOMS from Friday's workout. Oh well I measure tonight...sore or not. I know I have been working hard so I hope to see results.
Today's Workout
Stage 2 Workout A (third one)
Squat Push Press 2 x 10 @55# these were really hard today
Step Ups 2 x 10 10/e
One Point Rows 2 x 10 @ 15db /e
Lunge w/bf elevated 2 x 10 @12/e
Push Ups 2 x 10
Planks 2 x 60 sec @ 45 angle
Horizontal Wood Chop 2 x 10 @ 15#
Oddly enough today felt like the first time I worked out, I was shaking and wanted to vomit, bleh - it took me a good 40 minutes to get out of that mode. Cripes! its like my body was punishing me for being such a baby about my loss this month.
Whew I made it through - it will be a long week thats for sure!
Oddly enough today felt like the first time I worked out, I was shaking and wanted to vomit, bleh - it took me a good 40 minutes to get out of that mode. Cripes!
Me, too, with today's workout! I don't know what came over me but I got barfy during the push presses. Sheesh.
Quote:
Originally Posted by stingo
Yeah like if you were going to move big heavy rocks later in the day after you worked out.
Plus someone in my circle of friends said they give me a month of doing workouts till I cave into going to lunch as usual. A taunt? Maybe! I will show her, although I havent thought of skipping yet.)
Hope everyone else is sticking to it and doing well!
I am amazed at the nasty and semi-nasty comments family and friends make when one is losing weight. I received a few when I lost a chunk of weight back in 2001. My sil met her goal weight last year and her mother told her that she would "just get fat again!" Losing weight is a major change and I think our family and friends are afraid we will, indeed, change somehow. My mom was not at all encouraging about my weight loss and people were saying that I wasn't eating enough, etc.
Just feeling philosophical this morning
__________________
Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
Wow, you are a hard worker! You have a very determined attitude and are really good about pushing yourself. Just make sure you listen to your body as well. Muscles need recovery time, especially when pushed to their max. I only caution because i tend to overtrain when I really get in the groove.
Today's Workout
HIIT
Walk/Sprint on treadmill - 20 min
My shoulders were too sore from Mondays workout to do elliptical.
Mel - I am trying to watch/listen close because I dont want to over train. So far so good though - since I cant do intervals right after my lifts I have to do them on my "off" days and now that the book has us doing 3 intervals a week I have to step it up and squeeze one in on the weekend. (Althoug mistake noted - never again am I dong that damn deck of cards)
Karen - Yeah that girl is a big B to me anymore. Like holding it against me that I am working out and making progress. To make matters worse I now have 5 other people following my example in going to the gym (4 of us doing NROLW). HAHA
Heather,
You are making some huge changes! There is a very noticable difference in your pictures! Great job.
And I love the card game and I am going to steal that if you don't mind! I love that you have a crew with you on the workouts. Love it!
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Today's Workout Stage 2 Workout B (third time)
WGDL from Box 2 x 10 @ 65# (+10)
Bulgarian Split Squat 2 x 10 @ 15#db/e (+20) the 25# plate is too wide to hold & there is no 15# plate not sure how to count it I used a 10# plate last time
Underhand Pulldown 2 x 10 @ 75# (+5)
Cuban Snatch 2 x 10 x 8#db/e
Reverse Lunge w/Forward reach 2 x 10 @ 10#db/e
Swiss Ball Crunch 2 x 10 @ bw
Reverse crunch 2 x 10 @ bw
flexion 2 x 10 /each leg (next time Im doing the harder version)
Prone Cobra 2 x 10 @ 75 sec (+15 sec)
How do I feel today?? hmmmm... tired the running HIIT kills me for a couple days after - I like it but it takes alot out of me...not sure if thats the point. So, needless to say I wasnt in the mood to lift today but I pushed on and worked pretty hard.
Overall, I feel good and I can tell a difference from working out before (anytime in my life)- I am sweating so much that my shirt is wet, real wet not damp - I mean its a different color wet, pretty gross but in some "funky" way I like that I am pushing myself that hard!
I am trying to control myself - not push too long on the intervals otherwise I am worn out for my lifts the next day. I still push hard just not too long. So I did a total of 6 sprinting intervals...guess thats okay?!
Hey Heather, your progress is awesome!! Where are you keeping your calories? That is where I am running into trouble! You are so fortunate to have a group of people who are doing the same thing. That is so cool!
__________________
Karen
Life is short. Break the rules. Forgive quickly. Kiss slowly. Love truly, laugh uncontrollably. And never regret anything that made you smile.
You're not 4 years old. You can tell yourself NO!" Dr. Phil
Thanks gals for your encouraging words!!! Thats awesome it really helps!
Where do I keep my calories?
I started out using fitday, it was really a hassle but I did it long enough to get a good grasp on what I need to eat and I eat the same things all the time so I know what the calorie counts are for my meals. Then if I want to replace a meal I know relatively how much I need to replace it with. I know this is sounding vague, sorry. I guess I kind of have a crutch... Tony my awesome, supportive husband. He eats clean and works out so I follow suit (I just half everything he eats.) So we are basically on a mix of Naked Nutrition and Precision Nutrition BOTH GREAT.
If your just asking the range of what my intake is (sorry or the ramble)
Quote:
Originally Posted by gardengirl447
Calorie Intake Goals: Non Workout days - 2000 cal Workout Days: 2300 cal
(I consider my intervals non workout days?)
I am going to confess that I am really taking in more like 2000/workout days 1500/non workout days. I do not want to maintain I want to lose! I am not hungry or tired or overly sore - if I feel any of these I will eat more (clean eats) . I also take a fish supplement and have one "cheat meal" a week.
Another thing, I keep it consistant.
M/W/F I have: Bfast: the b-fast shake in the book, then a snack: mini bagel with ff cream cheese, Lunch: a turkey sandwich w/ mustard on wheat or low carb wheat wrap, Snack: fruit, Dinner: This changes daily, snack: cottage cheese/flax/pb and choc. whey
T/Th: I have: Bfast: egg whites, spinach, turkey bacon moz cheese, snack: fruit, Lunch: no carb lunch like a spinach salad w/chicken and blue cheese crumbles, Snack: fruit Dinner: This changes daily, snack: cottage cheese/flax/pb and choc. whey
On occasion I will have hot air popped popcorn w/ real butter (about 400cal)
Today's Workout
Stage 2 Workout A (last one for now...) Squat Push Press 1 x 10 @55# 1 x 5 @55# 1 x 5 @45#
Step Ups 2 x 10 15/e (+5/ea)
One Point Rows 2 x 10 @ 15db /e
Lunge w/bf elevated 2 x 10 @15/e (+3/e)
Push Ups 2 x 10
Planks 2 x 60 sec @ 45 angle
Horizontal Wood Chop 2 x 10 @ 15#
Felt good today although I couldnt finish my Squat Push Press with 55# it was too much couldnt push through. I had to unload and reload the bar each time - I was sharing it with someone and I think that may have taken that little extra out of me. Sucked but I was able to add a little weight at the end.
You must be a crazy woman.
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