Todays Workout
FLIIB (45s/rest) WGDL 3 x 10 @ 95
T Push Ups 3 x 10 on bench 45*
BSS w/overhead press 3 x 10 @ 5/e
Underhand Pulldown 3 x 10 @ 75
RDL w/Bent over row 3 x 10 @ 55 (+5)
Lower body russian twist 3 x 10 @ bw
I just noticed all the messed up numbers in my last B workout! this round is 3 sets at 10 reps... hahaha I must have been really out of it after that workout to be so messed up in my typing.
I felt great after todays workout but I am BEAT for the week, I have pushed myself really hard this week in each workout. - great week all around.
okay this was exhausting! I cant even think of timing myself yet. I was delirious by the end I had to make tack marks in my w/o log to track each completion of the circuit. I am out - Iam starving
Todays Workout Fat Loss II A (30 sec) (-15sec)
Front Squat 3 x 8 @75# (+5)
W.G. Seated Row 3 x 8 @ 85#
Supine Hip Ext w/leg curl 3 x 8 @bw
Barbell Shoulder Press 3 x 8 @ 60# (+10)
Dynamic Lunges 3 x 8 @ 50#
Russian Upper Body Twist 3 x 8 @ 9lb Med ball
Todays Workout
FLIIB (30s/rest) WGDL 3 x 8 @ 100 (+5)
T Push Ups 3 x 8 on bench 45*
BSS w/overhead press 3 x 8 @ 5/e
Underhand Pulldown 3 x 8 @ 85 (+10)
RDL w/Bent over row 3 x 8@ 65 (+10)
Lower body russian twist 3 x 8 @ bw
The crystal light is saving me after these workouts - I dont know how I would function. My arms and legs were shaking after my workout today.
Feeling good - wrapping up Fat Loss II this week... new program on the horizon...
Y-Squat x 15
PushUp x 15
Body Rows x 15
Planks @ 30 sec
Lunges x 12/each leg
Jumping Jacks x 60
30 Sec rest then repeat
Total Time 13:38 (-2.12)
Well, Im going to KICK start my self with...Im almost afraid to say it with all the controversy surronding the marketing....I bought WSFL.
I am totally amped up to start on Monday!! I am setting up everything this weekend as far as food, understanding the program and workouts.
Its along the same line as what I am doing with my food and workouts now - just a different caloric intake and timing of foods. I am committed and ready! Bring on the fatloss baby!
Todays Workout Fat Loss II A (30 sec) last one
Front Squat 3 x 8 @85# (+10)
W.G. Seated Row 3 x 8 @ 85#
Supine Hip Ext w/leg curl 3 x 8 @bw
Barbell Shoulder Press 3 x 8 @ 60#
Dynamic Lunges 3 x 8 @ 60# (+10)
Russian Upper Body Twist 3 x 8 @ 9lb Med ball
Felt a few aches and pains on this one - hopefully I am not dying tommorow!
Todays Workout - Day 1 - WSFL
Squats - 105 lbs
Circuit A - 5 times
Circuit B - 8 times
Intervals - had to skip 5 min cool down.
WOW! It was a tough workout I really pushed on the circuits and then with the intervals at the end I pushed as hard as I could - I was dripping sweat. swweeeeeet. (freak i know)
Food - 100% compliant... I even tried Tillapia for the first time. Easy to make and was alright (for a non fish person).
I am starting to tighten up after standing out in the chilly air for 3 hours...brrrr I thought it was May??? We will see how I feel tommorow.
Todays Workout - Day 2 - WSFL
Cardio - Intervals w/ steady state
My core is so sore- no coughing, no sneezing, no laughing... hahaha
Someone at my work asked why am I punishing myself? Funny question.
This cardio setup sounded easy - but was tough, I am wiped out.
Food - 100%
I have to say the one meal I was afraid of yesterday ended up my favorite. PB, Blueberries and choc protien....tasted like hot fudge with BB (I had heated the frozen BB in the micro and used hot water - i was freezing see yesterdays log) Cant wait to have this one again.
The undeviled eggs of hardboiled eggs with hummus is great too! And WAY filling.
Let me start out by saying how freaking tired I am! Todays workout took everything out of me. My shirt was soaked thru with sweat (I think if i wrung it out it would have produced...) I am begining to think I have an obsession with sweat - anyway I digress (told you I was out of it). Todays workout made me want to cry - that was before the intervals, since I am posting I obviously made it thru.
IncDBPress - 25/e
3ptRow - 25, 25, 30
Circuit 1 - 5 times/10 min
Circuit 2 - 3 time/10 min
Intervals - bike
Much room for improvement on circuit 2, I wanted to move faster but couldn't. I mistakenly did 20#db/each for step ups - way too much for speed. My core was still burning from Mondays pushup/jackknives so that slowed me a bit too. But if I measure a workout in sweat & tears this one was by far the hardest.
Food - 100% - so far everything on the plan has been good. The key for me is prepping the night before. With the 3 kids and after school sports I would never be able to do it with out the help/support of Tony. He is AWESOME - I love him very much!
Results: I got on the scale this morning - down 2.5 pounds since Monday morning. I will not let myself get excited... yet.
How are your energy levels in general on WSFL so far? I know it's early in the game yet...
My energy levels have been really good dare I say I have more energy or maybe the fear of sitting still may make me tired... kidding. Generally I have had more energy, I am tired at the end of the day unfortunatly thats our busy time at home as you can relate Iam sure - baseball, homework, gymnastics, dinner, bathtime x3, etc... so this plan has added food prep which is just another thing to do, as long as I dont plop down on the couch I am good. (That thing is an energy/motivation suck) So I make it to bed and I am out.
Quote:
Originally Posted by kfisherx
Hmmmm..... Sore and tired. Sounds like a "fun" plan.
The most fun is seeing the scale drop a pound a day!
Todays Workout - Day 5 - WSFL DeadLift- 4 x 6 @ 115#
Circuit A - 4 times
Circuit B - 7 times
Intervals - Bike
I did one less on each circuit. I was having fun lifting the 115#, I guess it took alot out of me, plus the end of a hard training week. I was beat, until I got off work and started drinking my 5 shot americano - my life force.
Food - 100%
Result - another pound down, crazy!
Still enjoying the program, my energy level is good, I like to feel depleated after my workout then I know I worked my hardest.
.....
The most fun is seeing the scale drop a pound a day!
Yeah that is fun for now....
I am watching to see
1. what percentage of you guys on this program get colds, flu, experience a crash, etc
2. what percentage of you guys actually experience pretty fast weight gain at the conclusion of the program
I don't know.... Just seems to me still that a lb a day loss is not all that wise of a thing to be doing to yourself but hopefully you (and everyone) will prove all those existing paradigms wrong. If so this is a groundbreaking, revolutionary program in that it manages to keep you in health while keeping loss so high. Heck I might even have to buy it then just to figure out what the magic sauce is. Obviously, while I have my doubts I also have my fingers crossed for you and all the rest who are doing this program.
I think if I follow the plan (exact - not deviating) and slowly introduce foods back maintaining the lower maintenance level of eating, I should do ok.
I am optimistic but I am not going into it all sunshine and rainbows. I doubt it every step of the way, in a way this is good - it drives me to work harder. I have a lot of weight to lose, it’s been really difficult for me to move the scale - keeping my body nourished all day has always been a problem for me (I would only eat 1 - 3 meals a day).
It’s really helping build new behaviors and patterns of eating - I feel good and not hungry, following this then switching to Naked Nutrition should be a smooth transition. As far as exercise - I like the change up in routines; I have been doing a variety of cosgrove’s workouts since the beginning of the year and enjoy the intensity.
I will keep your concerns in mind when posting to let you know if anything goes awry.
p.s. I miss my typical "cheat food" (hot air popped popcorn)
p.p.s. I couldn’t help but do this because in the ad it freakin’ cracks me up!
Thanks for the offer. I expect I am not the only one interested and wondering how your energy levels and mood are day by day. So far I am glad to hear all is well.
You are not the targeted audience for this program (more than 20lb to lose) but my guess is more people like you are buying it then the targeted audience (people w/ less than 20lbs to lose). So it will be very interesting also to see how this plan fits on your type of client as well. It sounds like a very important part of your needs are being met by educating you about food which is way cool and definately sustainable.
In any case I really do wish you well long term and am smiling with you every day as I see the scale drop for you short term.
Btw: I had to give up the late night popcorn thing too. I replace it with cottage cheese ice-cream. I swear by this as a comfort food.
You are not the targeted audience for this program (more than 20lb to lose) but my guess is more people like you are buying it then the targeted audience (people w/ less than 20lbs to lose).
I admit I'm watching people on this as well. I also agree that it is people with more than 20lbs to lose that are likely to be more tempted. I know I was, but decided if I do try it for 4wks I'll do it in the fall when I'm cooking for myself for a month. Also past the time of all the lovely local fruit.
I admit I'm watching people on this as well. I also agree that it is people with more than 20lbs to lose that are likely to be more tempted. I know I was, but decided if I do try it for 4wks I'll do it in the fall when I'm cooking for myself for a month. Also past the time of all the lovely local fruit.
Its not a NO CARB diet. I have had fruit everyday this week I think the only day I dont is Sunday - when it is a no carb DAY.
I am not trying to argue with anyone - but the "target audience" is a very loose term. They say in the book if you have more than 20 pounds to lose - you choose a weight BELOW your current weight. They do not say If you have more than 20# to lose dont use this program, they specifically tell you how to adjust it if you have more than 20 to lose. If they said that in the ad - maybe they were trying not to market as a cure.
Its a jump start, not a miracle, you still have to work your ass off and eat right that goes for while your on the program and when you complete it.
Its not a NO CARB diet. I have had fruit everyday this week I think the only day I dont is Sunday - when it is a no carb DAY.
Yes, but I'm a three piece a day gal (of fruit). My usual citrus in the morning, apple at lunch, and fruit salad at night run about 74g of carbs. I'm actually losing weight at the moment, but perhaps if/when it slows down I might use it as a jump start to get it going again. I also have a history of low cal / high exercise / no sleep that ended with me in the hospital (pleural effusion), so I'm quite wary of anything too low cal.
Right now I'm just looking at those using it and considering it for a future effort.
On page 6 of WSFL, it states "If you have a good amount of weight to lose (more than 25 lbs), you should not be using the WSFL program. Instead, you should first take some time to learn the basics about nutrition and develop the skills necessary to lose weight so you can stay lean your whole life"
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