Holy suckarooni, Batman. My workout sucked today. My knees were both hurting and popping, along with both hips. Suck, suck, suck.
NR4W Stage 1, Workout A, 5 of 8
Warmup: ADW from PBD, followed by squats 1 x 5 x 50# and 1 x 5 x 85#.
Squat: 1 x 10 x 95#, 1 x 8 x 95#, 1 x 10 x 95#. My knees were just so not cooperating with me today. Reps were lowered and I didn't even go ATG like usual (still got slightly below parallel, though) but I still had trouble with the same stupid weight as last time. Shit.
Push up: 1 x 10 (5 @ floor, 5 @ 30 degrees), 1 x 10 (6 @ ground, 4 @ 30 degrees), 1 x 10 (5 @ floor, 5 @ 30 degrees). At least push ups were an improvement over last time.
Seated row: 3 x 10 x 100. Didn't get full ROM on the last 2 reps of that last set but, by that time, I didn't really give a crap. Still, did those 2 at probably 90%.
Step up: 3 x 10 x BW. I was ready to try a couple light DBs with it this time but, the way my knees were during squats, I decided to just stick with bodyweight again.
Prone jackknife: 1 x 10, 1 x 12, 1 x 11. Holy hell. First set, I had the ball on a floor mat and as I got near the end, the mat started slipping (we have concrete floors) on the floor and the ball kept getting further and further away... Wham! Yep, I bit it. I Frenched the floor. But not before my head hit the dresser in front of me and took some of the impact. That was handy and I still have all of my teeth. Second set, I remembered to move the stupid mat and did fine. Last set, I don't know what happened but I fell off in the middle of #12 and said what the hell, I'm done. Oh, on these, my hips were doing a crepitus-like pop upon straightening. Not actual pops but not actual grinding. Kind of a combination. It was freaking me out. Which may account for my lost focus and conversation with gravity.
Oh, yeah. Then I was feeling like such a suckass, I decided I'd throw in a round of HIIT on my elliptical (which has 16 resistance levels).
HIIT: 5 minute warmup, then 3 full rounds of 1 minute at R16 (fast as it would go), 2 minutes at R5 (moderate pace).
I need to just go outside and run for my HIIT. Much easier to hit high enough intensities that way. I thought my poor elliptical was going to explode as fast as I was cranking it.
In short, I've said more bad words today than most people even know exist. (I'm an ex-sailor so I'm fully-qualified to cuss professionally. I can also form some cussing classes for a small fee...)
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
of course j/k - I'm the one doing rev crunch instead of jackknives because a fall off the ball could be deadly in my w/o area (and is likely to happen).
I know you're joking and it's appreciated. I take nothing seriously and I'm downright impossible to offend.
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Originally Posted by stingo
I think frenching the floor videos would get you a significantly larger fee. Just a thought. (Unless of course they're already on youtube.)
Ooh. You are hereby my official marketing genius!
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Originally Posted by Victoria
Are you accident prone?
No, just a moron.
(It's tax time and I've been so scatter-brained, a huge spacecase. I swear I'm not normally such a safety hazard!)
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Originally Posted by gregl515
PBD?
Perfect Body Diet, Cassandra's other book. It has a great "Active Dynamic Warmup" in it.
Hey don't feel bad about the kitchen accidents. That's my trademark as well. Last night I was so tired and I thought I would wind down by making a lasagne. My front burner is loose and I usually have to wiggle it around to get it to heat. It didn't seem like it was heating, so I stuck my fingers right on it to push it in! What was I thinking?!?!?!?
I had to sleep with a bag of ice in my hand, which of couse had melted all over me by morning.
So.....don't hold us in suspense on the nutrition thinking.....what have you pondered? I'm also thinking in this area and am curious about what's happening in your brain (hehe).
So.....don't hold us in suspense on the nutrition thinking.....what have you pondered? I'm also thinking in this area and am curious about what's happening in your brain (hehe).
mel
Hahahaha, Mel, I was wondering what happened here, too.
Diane, I'd also love to hear what you're pondering on the nutrition front. I have a whole bunch of cookbooks I am considering ordering because I need to try some new recipes and food combos. Plus, I've gotta figure out what to eat to lose weight rather than maintain.
I love hearing about your handy husband, too. Mine is downstairs building his rec room. We have spent two years building this house and that is the last room to complete. He just asked me to read up on how to tape and texture after finishing the Sheetrock. He reads the newspaper and that's it. No books. No magazines. Only news and newsletters that pertain to his job. (But, I am not above asking him to build me a rack like yours when he completes his room. Any favors would be negotiable.)
On that note, I'll say I hope you heal quickly and that this run of accidental mishaps stops soon.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
diane, does cute welder hubby know you have a penchant for munching carpet?
Oh my... that could be taken in too many ways
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
LOVE the squat rack/stepper, nutbar!!! What an amazing job hubby did on it. I wonder how much money he'd earn if he started making exercise equipment?
And your avi is lovely.
Quote:
In short, I've said more bad words today than most people even know exist. (I'm an ex-sailor so I'm fully-qualified to cuss professionally. I can also form some cussing classes for a small fee...)
You and my DH would have stories to trade I think - he just retired from the Navy and is now working at a university.
Good luck with the wounds - treat them a little bit nice ok?
I've never liked beers or ales or anything along those lines. You help yourself to the stout but leave the amaretto for me.
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Originally Posted by mel
ROFL....what the heck happened in here?
Don't ask. Just want out for the slick spots on the floor.
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Originally Posted by Karen411
We have spent two years building this house and that is the last room to complete.
Oh, cool!! I just got done blabbing about how we've been building our own house (for 4 years now and it's only 1/4 done) over on Wendy's log (fengshway or however she spells it LOL).
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Originally Posted by gizmogirl
I wonder how much money he'd earn if he started making exercise equipment?
I put a pic of it up on his biz website (as I do with many things he builds) -- maybe it'll give some locals a case of the gimmes.
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Originally Posted by dillytl
Mel - you are ONE BRAVE LADY to delve into the mind of Diane!!!
It's not a big place but it's pretty twisted and easy to get lost in. Watch out for the slick spots in there, too.
Okay, gotta go get my eats pic for the week then back to froth on about what my pea brain's been percolating on today...
Better, I think. Bit by bit, I'm getting better. Protein is still hard for me. I'd just so much rather have 3 pounds of broccoli & cauliflower sprinkled with a little Greek seasoning than 1 pound of the veggies with 6 ounces of chicken. I just don't really enjoy meat and dairy very often. I'm trying, though, and improving.
Today was my last day using FitDay. I've used it for a long time now and am bored to tears with it. (I've just used the online version.) Today, I broke down and bought the Calorie King software (after drooling over Natalia's pie chart porn and trying the free trial) and am loving it! It's so much easier to enter common meals and combination foods, etc, and save them for next time. Much bigger database as well. It just fits so much better with my personality/needs/wants than any of the others I've found and I think this will be a boost to my eats.
So here's my plan that I'll stick with over the next couple of weeks, then re-eval and adjust:
Numbers according to NR4W for me come out to be 1776 cals on rest days and 2073 on workout days. I knew that before and was trying to hit in there (and have for the most part) but re-did the numbers again today to remind myself.
I'm going to stick with the 1750 range for rest days and 2000 on workout days -- both easy to remember. Macros will be 35% protein, 35% carbs, and 30% fat, give or take 5% on the last two, depending on the day. That works out to be 150-ish grams of protein on my rest days and, while it's difficult, I need to just do it. When I consistently reach that 150g protein (on rest days -- more on workout days, of course), then I'll set the goal a little higher. Fiber, I'm aiming for no less than 50 grams per day but I usually get quite a bit higher than even that.
The first week, I dropped 7 or so pounds. The second week, my weight stabilized and I just did a very steady decline, maybe amounting to 1 pound that week. This third week, though, my weight has started bouncing all over the freaking place but the trend is definitely increasing. Now, I'm not one to freak out over the scale but, for whatever reason, this week it unsettled me. I had almost convinced myself earlier today to drop my calories by a couple hundred. But, pushing myself as hard as I do during my workouts and knowing what my goals are, that wouldn't really be my best choice. I want to build muscle, muscle, and more muscle during these initial stages. My jeans are a bit looser and I feel stronger. So why did the scale get to me this week? I dunno. I'm over it now, though. (I weigh daily but only for the trends -- the daily numbers don't usually bother me in the least.)
My meal plans will be simple and routine for the most part, as that's what works best for me right now. I'm also going to up to 5-6 meals per day. I've had a very difficult time doing that the past 3 weeks, usually only getting in 4 meals.
Breakfast: Whole wheat "carb balance" tortilla with 1/6 cup cheddar cheese, grilled on the Foreman.
Lunch: 10 cups field greens and spinach salad, topped with 4 oz mushrooms, 2 oz black olives, 1 scoop whey, and 4 tablespoons of a light vinaigrette.
Afternoon snack: 3 cups of smoothie (1/2 banana, 1/2 cup nonfat yogurt, 1 cup mixed berries, 1 scoop whey, 1 cup water)
Dinner: 6 oz chicken breast, 14 ounces broccoli/cauliflower combo, topped with 2 tablespoons Smart Balance Light and Greek seasoning.
Evening snack: 3 cups smoothie (same as above)
That all works out to 1785 calories, 170g carbs, 52g fat, 156g protein, 57g fiber. I'm pretty happy with the way this works out in the macros but, later on, I'll need to start working on both general timing and improving the macros of my individual meals, as some are quite lopsided. I'm still tinkering with workout days but think I'll generally go with just tossing in another snack of just chicken breast and/or making sure that our eating out splurges fall on workout days.
Like Karla was saying in her log and maybe elsewhere, sometimes you just have to get anal about it. I'm naturally anal anyway so this is all cool with me. I use my measuring cups and scale on a regular basis so am happy being anal 95% of the time. Just the eating out on a once per week basis when I don't want to be anal -- even then I think I'm pretty good at portions and restraining myself (most of the time) so I'm not going to stress over that. (I will, however, start logging restaurant meals accurately.) It's all about learning to live with it, right? And there will be always be dinners out and there will always be unexpected challenges. Gotta learn to roll with the punches!
In other news....
Note #1: Gotta pull out a piece of pipe insulation to try with the next round of squats.
Note #2: Mixed grip on the deadlifts is very cool. Last time, though, I noticed when my right hand was over and left hand under, the right side of my back near the top of my hip was not happy. Gotta pay closer attention to that.
Note #3: Lunges with a weighted barbell work just fine for me. (Recap: I'd been doing lunges for months, just bodyweight, and was never, ever stable enough to feel I could add weights. I'd wobble badly and fall over half of the time. Last lunge workout, I added dumbbells and lunged GREAT. So I wondered if it was just a lowering of my center of gravity and tried the barbell -- same weight but on my shoulders where it wouldn't lower my center of gravity.) I don't know why lunges work better with weight but I'm happy it's not just a lower center of gravity thing. Come to think of it, both squats and deads are more difficult for me (form-wise) with light or no weights. Once I started adding on the pounds, I was good to go. Interesting.
Note #4: I talk a lot. Actually, I don't talk much at all. I type a lot. :p
The first week, I dropped 7 or so pounds. The second week, my weight stabilized and I just did a very steady decline, maybe amounting to 1 pound that week. This third week, though, my weight has started bouncing all over the freaking place but the trend is definitely increasing. Now, I'm not one to freak out over the scale but, for whatever reason, this week it unsettled me. I had almost convinced myself earlier today to drop my calories by a couple hundred. But, pushing myself as hard as I do during my workouts and knowing what my goals are, that wouldn't really be my best choice. I want to build muscle, muscle, and more muscle during these initial stages. My jeans are a bit looser and I feel stronger. So why did the scale get to me this week? I dunno. I'm over it now, though. (I weigh daily but only for the trends -- the daily numbers don't usually bother me in the least.)
me too. about -6.5 the first week, then nothing (or 1 lb) then up and down and up and down. 3 week net -5.2 as of this AM.
Good for you on the logging too - I don't log most days when I'm doing "identical eating" - but I do weigh nearly everything all the time. I've used Lifeform & NutribaseEZ - good to hear you've found something that you like in CalorieKing.
Nice work in here Diane and you guys are all nutz too. I am laughing and applauding this log at the same time. I visited your house site too. My God woman 5 kids!!! You know they make stuff for that right?
If ya'll have a look at her blog and see the cute little fellow with the dimples, then you've seen the watermelon eatingest kid on this planet! I'm pretty sure he can eat his weight in watermelon. LOL
Today was my workout day but it all went to crap. I ate breakfast and lunch as scheduled, then ended up running to two different places to get critters. I told hubby that today was workout day and I really wanted to be back within a couple of hours so I'd have time to still get everything done. That jinxed it right there!
Went to the first person's house and picked up three goats (Nubian and Nubian-Boer cross), no problem, other than hubby chatting him up for quite a while. Decided to go the a second person's house as they also had some critters for us. Off we went, three goats along for the ride. Piece of cake.
At this second lace, our elderly friend is drunk off of his ass! Holy cow. Needless to say, it takes for-freaking-ever to get the whole shebang in motion. Finally get his sheep (Barbados and/or American Blackbelly) herded up into a corner holding pen. Friend is in there with his lasso, hubby's grabbing sheep from the lasso, and I'm the "gate" person. The "gate" is actually a cattle (fence) panel tied at one end and me at the other. We get three of the smaller ones loaded, no problem. Hubby grabs a fourth while friend lassos a fifth. I turn to look at the kids (safely outside the secondary fence) and say something or other about getting ready to go when WHAM! WTF?! A huge honking ram SLAMMED right into the center of my chest, knocking me back into a t-post directly behind me. I ricocheted back and forth between the panel and the t-post like a stinkin' pinball. Sheesh, I knew better than to take my eyes off of those wild suckers. Gee, that could have really hurt if I wasn't lucky, says I.
No problem, I seem fine. Do some more gabbing, start driving home, and then my hands start hurting. Hm, looks like I did bang them up a bit between the posts and the fence, along with a bang on my back. Then my chest starts tightening up, kind of difficult to breathe. Not like I'm going to die or anything but just uncomfy like I'd just had a nasty coughing spell. It gets slightly worse but not too bad and then my chest starts hurting right where he hit me, followed by my neck from the whiplashed pinball action. Driving down the back roads, ripping my bra off in an attempt to help the breathing, and telling hubby that I'm thinking I might just move today's workout to tomorrow. (I'm pretty sure hubby only married me for the entertainment factor.)
Crap. At least I have something to log, right? Sheep wrestling has to count for something.
Yeah, so I didn't get my workout in today as planned. Looks like I'll be doing a Wednesday - Friday - Sunday schedule this week.
PBD
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