Leah's Lifting Log

[LWilson212]

Originally Posted by dillytl

That's AWESOME, Leah!! The reward is a GREAT idea, too! And it's not IF you can stay with the plan - it's WHEN you do!! cuz you will!!!!!

Thank you so much! You are right, that is what I'm going to tell myself if I'm tempted to stray.

[LWilson212]

Originally Posted by stingo

But think of all the adaptations you'll be making - RDL's are a tough one but very good to learn.

hey Tom-

It's actually the swiss ball thing I never did before. The RDL's are in some of the other programs I did. I was trying to show the supersets on the same line but when I insert spaces they go away when I post. I should probably type it on separate lines.

I am trying to remind myself about the adaptations since my appetite is huge and I am hurting all over today! At least when I was doing the strength programs only one part would hurt at a time!

[LWilson212]

Friday:

Breakfast: shake w/ 1 scoop vanilla prot, 1 cup milk, 1 cup mixed frozen berries
Midmorning snack: 1/2 tuna sandwich, orange
Lunch: boxed pasta alfredo with leftover salmon fillet
Midafternoon snack: 1/2 tuna sandwich & roasted broccoli medley
Dinner: leftover roasted chicken

Totals: 1638 cals
42g fat 24%
168g carb 39%
149g prot 37%

I had planned to do some drills after work, but at 10:30 I was delirious and I wanted my Saturday morning lifting to go well, so I just went to bed.

Yesterday:

Fat Loss I A2

Squats supersetted w/cable seated rows

135/15 90/15
135/15 90/15
135/15 90/15

I actually enjoyed doing these higher rep squats. With the lower weight I feel like I am really dropping my butt as low as I want without fear of getting stuck.

Supine hip extension supersetted w/dumbbell push press

BW/15 25/15
BW/15 25/15
BW/15 25/15

Rotational Lunge supersetted w/swiss-ball crunch

30/15 10/15
30/15 10/15
30/15 10/15

Three out of the eight treadmills were broken so I had to wait a few minutes to do my intervals.

3 min warmup @ 5.2

1 min @ 7.0 2 min @ 5.5
1 min 7.2 2 min 5.5
1 min 7.2 2 min 5.5
1 min 7.2 2 min 5.5
1 min 7.2 2 min 5.5

I felt strong on these so I added one more interval than I had originally planned.

Food:

Breakfast: english muffin w/peanut butter
Post workout shake: 1 scoop choc, 1 cup milk, 1 frozen banana
Lunch: roasted salmon and broccoli medley
Afternoon snack: tuna sandwich
After work snack: 1/2 cup cottage cheese w/raisins and almonds
Picking while making dinner: cheerios, mixed nuts, raisins
Dinner: Lasagne

Totals: 2392 calories
84g fat 32%
228g carb 36%
191g prot 32%

About 100 cals higher than my goal, but not bad. I'm not sure the lasagne was as many cals as I counted because I put it in as 12 serving, but I think it will really be more like 15. It was huge and yummy!

Today's plan:

Fat Loss I B2
Calories: BWx13

I have still not eaten one bite of all the junk food at H&R Block. Yesterday there were some donuts and I was considering scooping up some oozed out chocolate filling that was left on the bottom of the box, but I did not do it. Yeah! That is a sort of mini-goal of mine. I will get through the two busy weeks without eating anything there besides what I brought. So far 2 scheduled work days down, 11 to go.

[missjane]

WOW! Are you ever doing well on those high-rep sets! Especially those squats and rows -- impressive! Keep up the good work!

[stingo]

Have you thought about adding more veggies into your food plan? It seems like you get one serving a day.

[dillytl]

I have still not eaten one bite of all the junk food at H&R Block.

Nice job!!!

[nutbar]

Wow, impressive workout!!

Originally Posted by LWilson212

I was considering scooping up some oozed out chocolate filling that was left on the bottom of the box,

Ew. Now that's just plain wrong. LOL

[Karen411]

Originally Posted by LWilson212

I have still not eaten one bite of all the junk food at H&R Block. Yesterday there were some donuts and I was considering scooping up some oozed out chocolate filling that was left on the bottom of the box, but I did not do it. Yeah! That is a sort of mini-goal of mine. I will get through the two busy weeks without eating anything there besides what I brought. So far 2 scheduled work days down, 11 to go.

LOL--I'm not sure that I'd scrape chocolate filling now (well, maybe I would), but when I was pregnant and on complete bed rest, I once ate half a bag of chocolate chips. I don't even like semi-sweet chocolate chips, but desperation requires things like that sometimes . Congratulations on getting hold of yourself--that's a battle right there!

I just read your log (not sure how I missed it before) and you've gotten in some great workouts. Keep up the good work!

[mel]

I'm not sure how I missed your log either! Your numbers are great. You are really squatting some weight there at those high reps! Keep up the good work, and congrats on the no junk food goal!

mel

[LWilson212]

Originally Posted by missjane

WOW! Are you ever doing well on those high-rep sets! Especially those squats and rows -- impressive! Keep up the good work!

Thanks Jane! BTW, I ordered the Mr. Bento. I am already dreaming up all the combos I can put in it.

[LWilson212]

Originally Posted by stingo

Have you thought about adding more veggies into your food plan? It seems like you get one serving a day.

Hey Tom-

You are totally right. When I did weight watchers they said to aim for 5 serving of fruits & veggies. I got a lot more in the habit of grabbing a piece of fruit since it doesn't take any preparation. Now that I'm trying to increase protein, control carbs, and still get to eat a lot of food, I definitely need to emphasize veggies over fruit.

[missjane]

Originally Posted by LWilson212

Thanks Jane! BTW, I ordered the Mr. Bento. I am already dreaming up all the combos I can put in it.

Leah, if you think of it.....drop by my log when you get the Mr. Bento and let me know how you like it. It's on my "to buy" list and would love to hear your experience with it. It would have been so perfect today! I made a "taco pizza" where I mixed together ground beef, taco seasoning and and egg and patted it into a round baking dish and baked it. Then I topped it with cheese. So, for today's lunch I needed to take two containers so I could put shredded lettuce, sour cream, and salsa in one container and then the actual "taco pizza" slice in another. I will need to stop and heat up the pizza and then add the cold ingredients on top. Would be great to whip out the already-hot meat and then throw the still-cold ingredients on top! I think Mr. Bento would be perfect!

[LWilson212]

Thanks Tracey!

Diane- Now admit it, you've been tempted by donut ooze too!

Karen- Thanks for reading my log.

Hi Mel- Thanks for stopping by. Still going strong on the no junk food. 3 days down, 10 to go!

Yesterday:

Fat Loss I B2 - The last of the 15 rep workouts! Yes!

Deadlifts supersetted w/dumbbell incline bench press

115/15 25/15
125/15 25/15
125/15 25/15

BSS supersetted w/mixed-grip lat pulldown

15/15 ea 85/15
15/15 ea 85/15
15/15 ea 85/15

This superset seemed so painful on my hands. I kept having to stop and readjust my grip.

RDL supersetted w/swiss-ball lateral roll

55/15 BW/15 ea side
55/15 BW/15 ea side
60/15 BW/15 ea side

Although I just wanted to go in the locker room and throw up, I dragged my butt to the treadmill, where I did the following intervals.

3 min warm-up at 5.2
1 min @ 6.8 2 min @ 5.5
1 min @ 6.8 2 min @ 5.5
1 min @ 6.8 2 min @ 5.5
1 min @ 6.8 2 min @ 5.5

I felt like I was really struggling through this workout. It seems a lot harder than the A workout. I am considering eating 14xBW for the B workout day and 13xBW for the A day, instead of the other way around.

Food:

Breakfast: english muffin w/peanut butter
Midmorning snack: tuna w/hot sauce - yum!
Lunch: lasagne and brussels sprouts
Midafternoon snack: 1/2 cup cottage cheese w/1 cup blueberries
Post workout shake: 1 scoop vanilla, 1 cup milk, 1 cup frozen strawberries
Dinner: boxed chickpea curry with chicken breast & the rest of the brussels sprouts
Evening snack: mixed nuts

Totals: 2122 Cals
89g fat 39%
154g carb 25%
184g protein 36%

Today will be a rest day. I've packed all my food and have it all planned out. Calorie goal is 9xBW.

[LWilson212]

Yesterday was a work until 10PM / rest day.

But on the plus side, food was great.

Breakfast: english muffin, turkey sausage pattie, scrambled egg, shredded low-fat mexican cheese blend
Mid-morning snack: 1 1/2 scoops choc prot powder with water - this is more palatable with Bev Int'l than the GNC stuff I had before, but still would be nice to have had more cals to make a real shake
1/2 cup cottage cheese w/1 cup frozen strawberries
Lunch: lots of rotisserie chicken without the skin, 1/2 bag mixed frozen veggies
Afternoon snack: tuna, spinach, and tomato salad
Dinner: the rest of the salad

Totals: 1441 cals
42g fat 28%
83g carb 20%
180g protein 53%

Today is going to be a rest day as well. I wanted to eat some of the lasagne I made but it didn't fit my macros and I am feeling kind of deprived today. Tomorrow morning I think I am getting up early no matter how tired I am so I can do some drills before work and get to eat my lasagne!

[LWilson212]

Originally Posted by missjane

Leah, if you think of it.....drop by my log when you get the Mr. Bento and let me know how you like it. It's on my "to buy" list and would love to hear your experience with it. It would have been so perfect today! I made a "taco pizza" where I mixed together ground beef, taco seasoning and and egg and patted it into a round baking dish and baked it. Then I topped it with cheese. So, for today's lunch I needed to take two containers so I could put shredded lettuce, sour cream, and salsa in one container and then the actual "taco pizza" slice in another. I will need to stop and heat up the pizza and then add the cold ingredients on top. Would be great to whip out the already-hot meat and then throw the still-cold ingredients on top! I think Mr. Bento would be perfect!

Jane that "pizza" sounds awesome! I will try it for one of my lower carb days. I looked this morning and the Mr. Bento shipped yesterday. I'm getting pretty excited! I will definitely post in your log how it works.

[LWilson212]

Yesterday went pretty well, despite feeling tired and kind of whiney and sorry for myself.

Breakfast: smoothie w/milk, choc yogurt, peanut butter, frozen banana
Midmorning snack: lean cuisine tuscan chicken
Lunch: chicken vindaloo and 1/2 cup cooked white rice & 1/2 bag mixed frozen veggies
Afternoon: tuna (2 cans), spinach & tomato salad
Dinner: the rest of the salad

Totals: 1452 cals
36g fat 23%
138g carb 34%
148g prot 42%

I felt I could have used more protein. I am trying to come up with ways that don't have to involve 25 cans of tuna per day. Tomorrow night I'm going to make the TNT taco pizza. I figure I can add a tortilla or refried beans for workout days and rest days I can eat it as-is.

I got out of work a little early since we were kind of slow. When I got home my Mr. Bento had arrived!

This morning, I did 10 rounds of HELL drills just after I got up. I felt a little sluggish at the start, but now I feel great. I love starting the day with a workout, but I usually don't have enough time.

Today's food plan

Breakfast: 1 scoop vanilla bev int'l, 1 cup milk, 1 cup frozen strawberries
Midmorning snack: 1/2 cup cottage cheese w/1 tbls slivered almonds and 1 tbls raisins
Lunch: chicken vindaloo w/ 1/3 cup cooked white rice, baby carrots
Afternoon snack: tomato & mozzarella salad and 1 can tuna
Dinner: 1/2 bag mixed frozen veggies & 3/4 serving drop dead lasagne!

Totals: 1783 cals
62g fat 32%
151g carb 31%
162g protein 37%