When the Log rolls over...

[beach_plums]

This is the first dog I've ever had, and I love it! I can't believe I never had one before. She's such a blast.

Anyway, I did my last stage 2 workout lastnight:
B4:
Wide Grip Deadlift from Box: 1set 10@ 85lbs, 1 set 10@ 90lbs
Bulgarian Split Squat: 1 set 10 w/25lb plate, 1 set 10w/35lb plate--For whatever reason, I didn't remember to just use a dumbbell held at my chest and now have even more bruises (see static lung from Tuesday's A workout). Meh. I'm wondering if, when these come back in stage 4, it's ok to do these with a dumbbell raised above the head. Just a thought. I'm starting to wear short sleeves, and I get funny looks from the bruises.
Underhand-Grip Lat Pull Down: 1 set 10 @ 100lbs YES! 1 set 10 5@ 100lbs, 5@ 87.5. Ok, so I can admit, my last rep in the first set I totally used my body to get it down, but I freaking got it down, and that was the goal for the end of this stage.
Reverse Lunge from a Box: 2 sets 10 w/17.5lb e
Dumbbell Prone Cuban Snatch: 2 sets 10 w/7.5 lb e-These still kill my shoulder by the end of the set. I was hoping to go up more than 2.5lbs on these, but it didn't happen. I'm so not looking forward to their return.
Swiss Ball Crunch: 2 sets 10 w/12.5 lb overhead
Reverse Crunch: 2 sets 10 at an incline
Lateral Flexion: 2 sets 10 on the ball
Prone Cobra: Well, we ran out of time, so I'm doing those tonight.

Needless to say, if we ran out of time for the cobra, I also didn't get the HIIT in. Tonight, I'm planning on doing the cobra and, instead of HIIT, I thought I'd give the dreaded body weight matrix a try before actually having to do this in public Sunday.
Which brings me to stage 3. I'm not planning on taking a week off between 2 and 3 because I had the week off in the middle of stage 2 and another week off seems excessive. I'll do the week off between 3 and 4 though. From what others have said about stage 3 so far, I'll probably need it.

Faraz421: Have a great time with your sister. I'll be watching your food...

[beach_plums]

Sweet! My books came--The Eating Clean Diet and Cookbooks. I can't wait to get home and start reading/making my shopping list. I'm not sure the bf is going to go for a lot of this, but if I don't tell him what he's eating, he usually doesn't mind. I'll just have to make sure to do the prep work before he's home. It's my dirty little secret; actually my sister does that with her husband too. She's got him eating broccoli, which he (clearly) hates.
Anyway, I'm excited for the weekend and cooking again. I was getting into a real food funk. There's only so many turkey burgers and chicken breasts a person can eat...

[Faraz421]

haha, im the same with my sister. got her to the gym today too. instead of mac and cheese made her broccoli and cheese and she ate it up. minced and processed veggies together and combined them with beef to make burgers with vegetables hidden in them too. its for their own benefit right :-p

[beach_plums]

It really does work! One of my favorites is shredding zuchinni and mixing it with ground beef or turkey for burgers. I did that one for my parents one year and they loved it.

I did my first stage 3 yesterday:
one-arm dumbell snatch: Ok, this is a lot of fun! I was a little nervous about doing it, so I tried it out at home before going into the gym. Love it! Next time I'll add even more weight--1 set @ 20 lbs, 2 sets @ 22.5 lbs. I'll go for 25 on Thursday.
Dumbell single leg Romanian deadlift: 3 sets @25 lbs. I felt these a little towards the end, but still think I might up the weight.
Bent over barbell row: 1 set @ 55lbs, 2 set @ 60lbs. Felt pretty good here.
Dumbbell overhead squat: 3 sets with 10/20 lbs. This was actually a little harder than I expected. I had a hard time keeping my up arm straight. When I went down to squat, my overhead arm wanted to bend. I'll probably stick with this weight and work on that.
Dumbbell Incline Bench Press: 1 set @ 25lbs, 2 sets @ 20lbs. A few things here: I dropped the weight for the last two sets because I felt like my form was bad. On the lower weight, form felt better, however, every now and then my shoulder gave out. I would do 5 with no problem at all, go up for the 6th and almost hit my face with the weight. After that, I could do more with no problem again. I'm not sure what that's all about, but next time I'll stick with the lighter weight and see what happens. I'm glad I had a spotter. The shoulder thing really surprised him too.
Plank: 3 sets for 60 seconds each. I'm going to build up to more time. I think I'll try for 75 seconds next time.
Reverse Wood Chop: 3 sets @ 35 lbs.

Body weight matrix... Um, wow. This kicked my butt. I didn't have a stopwatch, so I couldn't time it, but it wasn't good anyway. My goal here is to actually do all of the jump lunges and jump squats. I did half of each yesterday both times. I'm going for more next time. Oh, and ouch! I wasn't sure I was going to make it out to the car afterwards.

And, just because I'm excited about my new cookbooks, here's yesterday's food:
2 eggs and 2 slices of Candian bacon
Homemade tomato and roasted garlic soup with homemade pita chips, 1/2 apple with peanut butter
Post workout shake
Blackened chicken wrap with lettuce and balsamic vinegar
apples, grapes, celery, and walnuts with a soy yogurt and lemon juice dressing
Sweet potato and veggie rissoto with ground turkey
Protein "cookie"--1/4 cups oats, 1tbsp peanut butter, 1 scoop chocolate protein powder YUM!

[Faraz421]

diet seems right where it needs to be!

Those snatches must feel good. They're pretty taxing on your body and cns, i always have a hard time with them.

With the over head squat is your arm bending forward, backward, sideways, whats going on? If its going forward as you squat down, try to get your shoulders back behind your head/neck and keep your arm pushed back and upright, if that makes sense....

[beach_plums]

Overhead squat: As I squat down, my elbow wants to bend sideways, lowering the weight almost directly on top of my head. It's like my legs are bending so should my elbow. It kind of reminded me of trying to rub my belly while patting my head. One part of me moves, the other part wants to move with it. I either end up rubbing my head or patting my belly.

I'll pay attention to my shoulders Thursday and see if that helps. Thanks for the suggestion.

[beach_plums]

Yesterday was a pretty crappy day. I forced myself to go to the gym anyway thinking that it would make me feel better. I was wrong. The gym was super crowded-I think it might have been free trainer day because all the trainers were out showing people how to do things and taking my weights and getting in my way. That said, I worked out anyway, just not in the order that I would have liked. I didn't get to any of the alternating sets. Instead, I just did the exercises one at a time.
Here's how it went:
Stage 3 B1.
Barbell Romanian Deadlift/Bent OverRow-Had to use the pre-weighted bar-3 sets @ 60 lbs. Could probably do more. Will have to be happy and focus and push myself more next time.
Partial Single Leg Squat: 3 sets @ BW-just for kicks, I did the last set as Pistol (assisted with a strap). Didn't get down as far, but didn't fall over like I thought I would. Next time I'm thinking of doing these from a box with weights.
Swiss Ball Crunch: 1 set w/15, 1 set w/17.5, 1 set w/15 lbs overhead. I jumped up in weight here (12 to 15 w/ no shoulder popping this time. That's a good sign.) I let the trainer guy use the 15 to show some kid how do some arm flailing thing in my second set and I tried the 17.5, I pretty much rolled off the ball on this one. So, I went back to the 15.
Hip Flexion: 3 sets. For this I did the prone jackknife in a pike. I really like these and am glad to see them again. I wouldn't have thought I would ever say that during stage 1
Lateral Flexion: 3 sets on a ball. Nothing special to report.
YTWL: Ok, this was like being in PT all over again. Hate it! Anyway, 1 set @ 7.5e, 2 sets @ 5e.
Wide-Grip Lat Pulldowns: 1 set @ 87.5, 2 sets @ 75. I probably could have done these all at 87.5 if I could have done them as alternating sets in the correct order, but after the YTWL, it just wasn't happening.
Back Extensions: 1 set w/BW, 2 sets w/10lb.
I did my HIIT next, because I didn't want to done the prone cobra right after the back extensions. For HIIT, this time I did box jumps. Whoever thought of these was genius! For the first time, I actually had fun doing HIIT indoors. I did 2 sets lateral jumps, 2 sets forward jumps--40 each with some rest between. I really need a stopwatch. That would make me a little bit more accurate on rest and exertion times instead of just guessing.
And, now back to the Prone Cobra...2 sets for 60 seconds each. Again, I probably could have done more here, but not after the box jumps.

I'm calling last night's dinner my cheat meal for the week. After a bad day and a disappointing time at the gym, I did not feel like cooking. Instead, I made bf pick up pizza on the way home. It was delicious. And, what actually made the night somewhat better was that the Nuggets won and are once again back in the playoffs. The next couple of weeks is going to be something to watch with that 8th spot so tight. Sorry for the side note here...

[Faraz421]

Dont beat yourself up over the pizza, because it may have been good post work out.
My personal theory is, if im going to have a cheat meal (being a cheat meal bc it is calorically high) i rather have it post work out then any other time! recovery haha!

I was inspired and tried some OH squats my self yesterday, tucked my shoulders back and locked out elbows. It was fine, except the weight was too heavy for my shoulders tryingto hold it still and my shoulders got really close to impingement, so be careful with the weight and tucking back shoulders. It may seem/look ridiculous, but its a safe bet to mix OH squats with box squats until form gets more natural for the OH. Its a security blanket andwill allow you to really sit back and not worry about the weight swining you over ?

[beach_plums]

Oh, no, I'm not beating myself up over the pizza. It was delicious! I usually have my cheats on the weekend, but after the pizza, we vowed to cook/grill all weekend long. The weather should allow for it.f

Last night was a much better night at the gym. It was still pretty crowded though. I think the difference is that for the Stage 3 A workout, I'm not as reliant on different machines. I can easily grab a bar off of a bench press rack and move it someplace where I can use it. It's not so much the same for B--when I need to do the back extensions and lat pull downs.

Anyway, here's how it went:
One-Arm Dumbbell Snatch:3 sets w/25lbs. (+2.5) I still love these!
Dumbbell Single-Leg Romanian Deadlift: 3 sets @ 27.5e. (+2.5) I think that if my grip strength was better I could do more here. As it is, when I put the 27.5 down my fingers stick in a claw-like manner. I guess I should mention that I have tendonitis in my knuckles on my left hand. (gosh I have a lot of lingering injuries and ailments)
Barbell Bent Over Row: 1 set 85lbs for 3, the remaining 3 @ 65lbs. 2 sets @ 65lbs. (+15 for 3, then really +5) So, when I was loading the bar, I really wasn't thinking and put on too much, hence the 85lbs. The good news is that I was able to do it for a couple of reps. The bad news is that my form was terrible on it. So, I went down to the intended weight, which, thinking about it now, might have been too light still. I'll go for 70lbs on Tuesday.
Dumbbell Single-Arm Overhead Squat: 3 sets @ 10up/20down. I paid attention to my shoulder and it really helped. Thanks for the tip. Oh, and I didn't feel like falling over either. Now that I've got it sorted out, I'll add more weight.
Dumbbell Incline Bench Press: 3 sets @ 20lbs e. I slowed things down here and really paid attention to what I was doing. No problem with my shoulder giving in this time for no apparent reason. So, Tuesday, the weight goes up.
Plank: 1 for 75s, 2 for 60s.
Reverse Wood Chop: 3 sets 2 40lbs (+5)

Body Weight Matrix: Ok, so I made it through the whole thing twice. I didn't skimp out on the jumpping parts. So, I feel pretty good about that. My legs and butt hate me though. Still don't have a stopwatch, so I tried to use the wall clock to time myself. I really couldn't see it very well, but I think it was just under 4 minutes each time. I really suck at this, but I'm freaking doing it. Maybe I'll get a stopwatch over the weekend.
I'll be doing B again on Sunday. The gym is usually a lot less crowded then. So, hopefully I can do that workout the way it's supposed to be. I think I'd like it a lot more if I could actually do the alternating sets in order.

[beach_plums]

Ok, time for an update on stats:fficeffice" />
[FONT='Verdana','sans-serif'] Feb 6 April 6[/font]
[FONT='Verdana','sans-serif']Weight: 136.4 138.8 (+2.4)
Chest: 33 32.5 (-.5)
Waist: 26.5 26.5
Hips: 39 38 (-1)
R/L Calf: 13.75/13.75 14/14 (+.25 both)
R/L Thigh: 23.5/24.25 23.5/23.5 (-.75 on left)
R/L Biceps: 10.5/10.5 10.75/10.5 (+.25 rt.)
Apx. Body Fat:26$ 25%-This is an approximation based on measurements and weight using the same calculator. That said, it cannot be taken as truth. Even though my weight has gone up, my clothes are fitting looser, so I’m guessing that the fat % is dropping.[/font]
[FONT='Verdana','sans-serif']Ok, now for Stage 3 B2: I had a much better time with this yesterday. The gym was empty, and with the exception of the back extensions/YTWL set, I got to do all of the alternating sets. Unfortunately, unless I run across the gym between set, I won’t get to alternate those sets. And the back extension is always in high demand with the non-sharers.[/font]
[FONT='Verdana','sans-serif']Anyway…[/font]
[FONT='Verdana','sans-serif']Barbell Romanian Deadlift/Bent Over Row: 3 sets @ 70lbs
Partial Single-Leg Squat: 2 sets @ bw, 1 set with 5lb plate-I did these off of a high step, did the bw sets to get used to it, then bumped up to the plate. Will go for more next time. I think I can do it, although my legs are pretty sore today.
Wide-Grip Lat Pulldowns: 3 sets @ 87.5 lbs. Yup, all 3 sets at that weight this time.
Back Extension: 1 set @ 10lbs, 2 sets @ 25lbs. I think I wasn’t quite doing these right the first time around. After reading on of the posts here, I discovered that I was focusing on my back/bending at my waist instead of using my glutes and bending at my hips. This time around I bent at my hips and was able to increase the weight. My butt, however, is not too pleased with it.
YTWL: 3 sets @ 5lbs. These make me feel weak!
Swill Ball Crunch: 3 sets w/15lbs overhead
Prone Jackknife: 3 sets in a pike position
Lateral Flexion: 3 sets w/swiss ball
Prone Cobra: 1 for 90s, 1 for 75s, 1 for 90s[/font]
[FONT='Verdana','sans-serif']HIIT: Did 4 sets of box jumps, jumping for 45 seconds, resting 90 seconds. Will add additional sets next time. I ran out of time here again. [/font]
[FONT='Verdana','sans-serif']I really pushed myself yesterday, and am really feeling it today. I need to work at this intensity each time I go to the gym. Next workout will be Tuesday. I'm going to really step it up.[/font]

[beach_plums]

Stage 3A3 last night:
One Arm Snatch: 3 sets @ 27.5lbs (+2.5)
Single Leg Romanina: 3 sets @ 27.5lbs
Barbell Bent Over Row: 2 sets @ 75lbs, 1 set @ 70lbs (+10 first two sets, +5 third set)
Dumbbell Overhead Squat: 2 sets w/12.5 up 25 down, 1 set with 10 up 20 down (+2.5/5 first two sets)
Dumbbel Incline Bench Press: 3 sets w/25e (+5); my shoulder felt a little wobbly during the third set, but it didn't give out, so I'm happy about that.
Plank: 1@ 75s, 2 @ 60s
Reverse Woodchop: 3 sets @ 40lbs.
Body Weight Matrix: 1st @ 3:35, 2nd @ 3:27 Ugh.

I don't know what it is about stage 3A, but I leave the gym feeling completely relaxed (sore as heck and slow moving, but still relaxed somehow). All of my limbs feel heavy and it's a struggle to keep my head up.

[beach_plums]

I can tell that spring is here. Ugh. I took the dog out this morning for our daily HIIT, got two blocks into it and started coughing and wheezing. Got to love allergies and allergy induced asthma.
I'm hoping it won't be too much of a problem when I go to the gym. My lungs do hurt today though. I'm planning on doing Stage 3 B3 tonight before checking out some bands.

[Tangerine]

I'm feeling the allergies too .


Yay for spring.

[beach_plums]

I didn't make it to the gym Friday. I just couldn't breathe, so I took the day off and went Sunday instead. I'm glad I waited. Sunday's workout was really good.

Stage 3B3:
Barbell Romanian Deadlift/Bent Over Row: 3 sets @ 75lbs
Partial Single-Leg Squat: 1 set w/5lb plate, 2 sets w/10lb plate--these were done off a high step to slightly above parallel. I feel like if I go any lower I'm just going to fall over.
Wide Grip Lat Pulldowns: 3 sets 87.5
Back Extensions: 3 sets w/25lb plate--these make my butt hurt, in a good way of course!
YTWL: 1 set @ 5lbs, 1 set @ 7.5 lbs, 1 set @ 5 lbs. Still reminds me of PT and makes me feel weak. But, I upped weight on one set. Maybe next time it'll be 2.
Swiss Ball Crunch: 3 sets w/15lbs overhead
Hip Flexion: 1 set prone jackknife, 2 sets reverse crunch--I started getting tired and lazy here.
Lateral Flexion: 3 sets on swiss ball.
Cobra: 3 sets for 75 s each.

HIIT: Box jumps-- 2 rounds jumping for 1 minute, resting 2; 2 sets jumping for 45 s, resting 1-1/2 minutes, 1 set jump 30s.

[beach_plums]

I had a pretty blah day yesterday and was pretty low energy. I had to drive several hours the night before and don't think I managed to get enough sleep. Not to mention that I had been out of town for two days and ate like crap both of those days. But, because I missed my Tuesday workout, I figured I'd head down to the gym. I got about half way through S3A4 before deciding my heart just wasn't into it. I felt like I was just going through the motions and not really pushing myself. I'm going back tonight to finish up the workout. I'll probably do a set or two of everything I did last night just to make sure I get something out of it.

[beach_plums]

I didn't quite make it back to the gym Friday to finish s3A4, so I re-did the whole thing last night. And, I'm glad I did. This time I worked for it:
One Arm Dumbbell Snatch: 3 sets @ 30 (+2.5)
Single Leg Romanian Deadlift: 3 sets @ 30 (+2.5)
Bent Over Row: 3 sets @ 75
Dumbbell Single Overhead Squat: 3 sets 12.5/25
Dumbbell Incline Bench Press: 3 sets @ 27.5e (+2.5)
Plank: 80s, 60s, 70s
Reverse Wood Chop 3 sets @40

And, I did a chin up! Just one, but still, I did it. And, I did it after doing bench presses. 9 more to go to make my set of 10 goal! I'm going to start each workout with chin ups from now on.