I have to admit, I'm starting my official training log a little bit late, but here it goes anyway.
I've been tracking everything so far on paper, which was working out really well until a co-worker noted how good I was eating. (I was carrying a snack of veggie sticks and hummas from the refridgerator to my desk when I really want to be carrying a bag of chips. Yes, I have some food issues.) Putting everything here will, hopefully, keep me on track when my junk food cravings kick in.
Goals:
1. Break through my plateau. Over the last year, I lost a good 45lbs by doing strictly cardio--running, biking, things of that sort. But, towards the end of last year, I hit a plateau and haven't gotten anywhere since. After talking with a co-worker (a different one than mentioned above-oddly, they're both named Rob), I was turned on to NROF4W.
2. Gain strength. This was not a goal initially, but, after reading the book, it quickly became one.
3. Like the way I look in my undies. No explanation needed here...
4. Bring my body fat % closer to 20%.
The biggest challenge for me is going to be the food. Due to some health issues, I've been eating 5-6 small meals for several years; however, the content of those meal have not always been the best. Last year when I started my cardio-kick, I started paying attention to what I ate. But, that all went to crap over the holidays, and now it's time to focus on that again.
I'm looking forward to continuing my workouts, and have a great workout partner who supports my efforts, even though he does laugh at me sometimes.
I realized that because of software compatibility issues, I can't post my first 9 workouts, but will that that rolling soon. I'm going to be doing stage 1 workout A5 tomorrow, and will hopefully be able to get a screenshot of my training log up and running for that.
Oh, I suppose a name would be nice: it's Christina
Sorry to have taken your future log name. I search long and hard to make sure no one else was using it; I figured I'm not the only one who enjoys a good poop story.
You seem clever enough, I'm sure you'll come up with something equally as good.
Speaking of clever, any idea how I get this log to link on other posts I make? I can't seem to figure that one out.
Welcome to the logs. You are right, logging will keep you honest. You might also try a food tracking online site like FitDay - Free Weight Loss and Diet Journal as well.
Yeah, I'm using FitDay, but it doesn't always keep me going--I find that Friday evening though Sunday I don't record anything. I pretend to blame it on not wanting to jump online on the weekends, but that's not really the case.
Speaking of clever, any idea how I get this log to link on other posts I make? I can't seem to figure that one out.
1. Get the URL on your clipboard - probably of your first post.
if you want it in your signature:
go to UserCP --> edit signature
then type the words you want to appear
then highlight the words and click the icon that looks like a "world with a link of chain"
Paste from your clipboard into the dialog box.
if you just want to reference a link in a post (any URL, any post)
do the same - get it on the clipboard, type the words you want to use, go back and highlight them, click the world+chain and paste in the URL
Sorry to have taken your future log name. I search long and hard to make sure no one else was using it; I figured I'm not the only one who enjoys a good poop story.
You seem clever enough, I'm sure you'll come up with something equally as good.
Oh yeah? Well thanks for nothing!
Welcome aboard. And, if you would have found my log name from the future, I'd be totally impressed. But, since I'm never going to use it, you didn't. So there.
As to linking, do what Lisa says or try to figure out what those furl and digg things are for. I hear they do something with links or something, but they've been here for months and I've seen nothing out of them.
This morning I decided to turn my morning run with the dog into HIIT. It seemed to have gone pretty good, and the slow-down portion gave the pup some time to sniff. We went for about 15 minutes. Tomorrow I think we'll go farther, because I'm not sure it was enough for the pup. She's got a lot of energy.
Yesterday I did Stage 1 Workout A5, yup, added another set of reps in. Going into this, I didn't think it was going to take as much out of me as it did. But, by the last prone jack knife, I was ready to lay down.
Here's how it went:
Squats: 3 sets of 10 at 95lbs
Push Ups: 3 sets of 10 with 8 second side plank thing after push up number 5 and 10. (I think I'll add more in next time, just because I like the way it feels)
Standing 1 Point Row: 2 sets of 10 at 50lbs, 1 set of 10 at 45lbs. (25lbs in each hand and 22.5 lbs in each hand) It turns out there is a seated row cable station at the gym, I've just never noticed it before, but, since I've been doing the Standing 1 Point, I'm going to continue with that.
Step Ups: 3 sets of 10 with 40 lbs (20 lbs in each hand.)
Prone Jack Knife: 1 set of 12-half straight leg, half bent, 1 set of 10-half straight leg, half bent, 1 set of 12 bent leg.
After the workout, my bf wanted to shoot some hoops, so I did that for a while. Getting that ball up was hard! But I made a few baskets anyway.
This morning, did 15 minutes of HIIT with the pup again. I'm surprised at how much more energy I have after HIIT compared to just running or jogging alone for the same amount of time. I really like this. I'm afraid, however, that it's also giving the pup more energy, something that she doesn't need. She was out of control yesterday evening. Took her to the dog park where other noticed how much more riled up she was than normal. We'll see how she does today.
Food for yesterday:
Whole wheat english muffin with peanut butter
2 small oranges
1/4 cup of mixed nuts with dried cranberries (almond and pecan mix)
Curry chicken salad on a whole wheat tortilla (made from left over chicken breast, mayo/curry mix, celery, tomatoes, and dried cranberries.)
Veggies with hummus
1/2 6" meatball sub--leftover from last night
1 luna bar
post workout shake (whey powder and 1 cup soy milk.)
Wow--nice work on the workouts. Impressive.
My dog looooves any kind of running too. I know what you mean about the out-of-control thing. She can be a total spaz (she's a hyperactive husky and never gets tired). But it's so fun to exercise with them.
Your menu looks good....I love luna bars.
Kirjava,
I love huskies! They never do get tired. A friend of mine used to foster them years ago. Mines a beagle mix-we're guessing lab. So, she's got the energy of the beagle and the extra dopiness of the lab. It makes for a pretty spastic combo.
Now back to the log...
Yesterday's food, started off good, ended up bad.
1 egg with two slices of canadian bacon
1 small orange
1/4 cup nut mix (same as before)
1 large salad with cucumbers, carrots, tomatoes, ham, turkey, green peppers and dressing.
Fritos (did I mention that I started off good, and then got bad?)
Chicken breast baked with sweet potatoes and baby carrots (ok, so I made up for it a little here)
The salad mid-day didn't give me enough calories or satisfaction, which made me turn to the fritos.
All in all, I didn't get enough calories yesterday.
As far as working out went, I did my HIIT in the morning, and went to an hour long ballet class that evening.
It snowed all night last night, so I didn't do any of the HIIT. Running on unshoveled sidewalks as the sun came up seemed like a bad idea. So, instead, I walked about 1-1/2 miles.
Tonight is stage 1 workout B5. Hopefully by then the roads will be nice enough to drive to the gym. I'm sure it will be fine by then.
Checking out your menu--you're definitely right you didn't get enough calories. Personally speaking, it would have been that breakfast that got me started on the wrong foot, simply because that's not very much food at all. I would suggest 2 eggs with 3 slices of bacon to get things in line for the day. Of course, that's just me.
All things considered though, you did great, if the fritos were you only "slip."
Good luck with your workout today!
Your dog is really sweet. When I was a kid we had a beagle....energy through the roof! Her eyes would melt your heart.
A second egg yesterday probably could have helped; I have a hard time eating a lot in the morning though.
I've got a better start with breakfast this morning. I should be on track for a good eating day. Plus I brought more curry chicken salad for lunch today. That seemed to keep me going the other day, so why not try it again. A plain ol' salad just doesn't seem to cut it for me mid-day.
Curry chicken salad is yummy! Recipe for the curry mayo part: 1 cup mayo, 3 tablespoons ketchup, 3 tablespoons curry powder, dash of Worchester sauce, some onion flakes. I like to add crushed red pepper too, because I like the flavor and my curry powder isn't spicy enough for me.
So, the gym I work out at is on the University of Denver campus. It has its ups and downs. Ups: Great equipment, and with my boyfriend a student there, we get a super discounted rate. Downs: DU is a huge fraternity/sorority campus and its always crowded. Yesterday, amongst the meatheads grunting loudly and discussing which girls they would nail (yes those were their words), I found considerate guy. He was actually willing to give up his weights for me--if only they had been heavy enough. It was a refreshing change though.
Anyway here's how the rest of the workout went:
B5
Deadlifts: 3 sets of 10 @75 lbs-next time I'm going to up the weight here
Dumb Bell Shoulder Press: 3 sets of 10 @ 35 lbs (17.5 each hand)-also need to go up in weight next time
Wide Grip Lat Pull Down: 3 sets of 10 @ 62.5 lbs-still struggle with that last rep, so this is a good weight
Lunge: 3 sets of 10 @ 30 lbs-might try the bar next time, depending on whether or not it's available.
Swill Ball Crunch: 1 set of 10 (I forgot to increase to 12), 1 set of 12, 1 set of 14 (to make up for the first set) overhead with 10 lbs.
Food yesterday:
whole wheat english muffin with 2 tablespoons natural peanut butter
1 small orange
1/4 nut mix
curry chicken salad on whole wheat tortilla
veggie sticks
zone bar
whole wheat pasta with meat sauce--more meat and sauce than pasta
luna bar
post workout shake
Much better on the calories yesterday than Wednesday. I could have done without the pasta, but my bf cooked dinner before I got there, and that's all he ever makes. At least I convinced him to switch to the wheat pasta...
This morning, did HIIT. Rather than timing everything out, I had to just go with sprint on the sidewalks that were cleared and walk on the snow packed ones. I'm still pretty pleased with the HIIT--it really perks me up in the morning! So much that I rarely need coffee or tea anymore. That's pretty exciting!
I think I'll probably switch things up this weekend and do my workout Saturday instead of Sunday and then snowboard Sunday and Monday. We've got a pretty good amount of snow over the last week, and there's a bit more to come Sunday.
Both your food and workout look great. Thanks so much for posting the recipe! I will definitely try it out.
We look to be at similar places, weights wise--I am going to try to up the ante on my deads, too. I am not sure whether or not to do my weights today or tomorrow--if today should just be a walking/off day (walking 6 miles; 3 to work to back).
Enough snow for snowboarding?! I'm jealous. Here we get snow, but then rain and ice, so it's bad for actual winter sports. Sucks. I'm a cross-country skiing fan.
I'm in Denver, so I've got mountains of snow 45 minutes away. It's great for winter sports, and then great again for summer sports. I noticed in your log that you were into climbing. I've never done any outdoor climbing because I don't know anyone who goes outside here anymore. The one guy I knew that did took about a 40 foot fall because his climbing partner didn't catch him. Thankfully, he was wearing a helmet, which cracked. But it wasn't his head! Needless to say, I'm not going to climb outside with a stranger; I need to go with someone I know and trust. And he's since moved to California. There are a ton of indoor places here. I'm trying to convince my boyfriend to go, but he's afraid of heights. I'm trying to get him to go up the wall at the gym, just to get him used to the idea. I think he'd like it a lot.
I'm a little bit nervous about upping weight on the deadlifts, mainly because I'm not 100% on my form. And, since I go to a college gym, there's really no one there I can ask about it. The kids that work don't actually look like they do any sort of heavy lifting. I feel pretty good the next day, so I'm pretty sure I'm doing things right.
The one guy I knew that did took about a 40 foot fall because his climbing partner didn't catch him. Thankfully, he was wearing a helmet, which cracked.
Ei yi yi!
But you should definitely go to an indoor gym! It's so fun.
If you're unsure of your form, you could always vid yourself doing it and post it here and get feedback on it! I know that seems kind of labour-intensive. But then if you're not hurting or anything the next day, maybe you're just fine!
Ahhhh Denver. Cool--I'd love to visit there. (I'm on Canada's east coast.) I always think of Denver when I see conversions for high-altitude cooking, lol (I read cookbooks for fun, I'm a big cooking nerd.)
I would love to video myself, but, alas, I have no camera. I think I'm going to stick with, I feel fine afterwards, not hurting at all, so I should be safe to up the weight. I just need to keep reminding myself of that.
Denver is a great place to live (if you don't mind the pollution-it's pretty bad!). All of the outdoor stuff makes the weekends and days off work a blast. Baking is pretty weird here though, because of the altitude. After my last batch of hard-as-a-rock cookies years ago, I've pretty much given up on it.
The east coast does seem to be a lot icier than here.
Things are not going as planned today, but it's not a bad thing. I slept a little bit later than usual, so my food is pretty low so far. I'm not sure how I'm going to make up for that, but I'll see what happens--more on that tomorrow though.
Foods for yesterday:
whole wheat english muffin with 2 tablespoons peanutbutter
small orange
curry chicken salad on a whole wheat tortilla
luna bar
1 spring roll and 1/2 of a bacon burger, no cheese
a very yummy vodka pomogranite drink that our waiter recommended
And, 2 more drinks--gin and tonic.
More than I had planned to drink, also stayed out later than planned. What is it they say about empty calories?
I planned to go to the gym today, but, as it turns out, we've got my bf's son tonight, so we're having a change of plans. We'll workout tomorrow while it's windy and snowy in the mountains, then snowboard Monday and enjoy the fresh powder.
I walked the dog this morning. We went about 5 miles, the last 1/2 mile of which were pretty slow. Pup kept laying down. I guess I wore her out, which is unusual. By the time we got back to the house, she was too tired to even get up on the bed. She fell asleep on the floor next to it.
Yesterday's food--not so good:
Whey protein with soy milk
coffee
cliff bar
chicken sandwich with bacon, tomatoes, lettuce, mayo
popcorn (took the kid-o to the Spiderwick. It was surprisingly good!)
sprite
chicken breast, salad, 3 spinach and walnut ravilois
1 glass red wine.
Today, I did a lot better with the food! Thank goodness, because yesterday was bad.
Today's food:
1 egg with two slices of ham.
soy yogurt with blueberries
luna bar
post-workout shake
gyoza (pork and cabbage in a wonton-type wrapper and steamed) with chicken
handfull of nuts
beef stir fry made with steak, carrots, celery, peapods, edamame, soysauce, garlic and ginger, on about 1/4 cup brown rice.
If I don't eat anything else tonight, I should be good for the day.
Today's workout A6:
squats: 3 sets of 10 @ 100lbs--up from 95 lbs. 5 pounds make a huge difference!
pushups: 3 sets of 10-T pushups
1 point row: 3 sets of 10 @ 50 total pounds (25 each hand)
Step up: 3 sets of 10 @ 40 lbs
Prone jackknife: 3 sets of 12
I'm noticing that my upper body is improving much quicker than my lower. I'm prety happy with the way is looking so far. My lower body is where I need the most help though. I'm hold most of my weight in my butt and thighs.
Yesterday's food:
breakfast burrito made with eggs, sausage, veggies, and potatoes
coffee
1/4 cup nut mix
leftover beef stirfry without the rice
apple with peanutbutter
tofu panang (red curry make with coconut milk--delicious!)
As for working out, I went snowboarding for the day. By the time I left, my legs were like jello. Took a couple of pretty good falls my last run, and am a bit bruised today, but nothing too bad.
This evening I will be doing stage 1 B6, and plan to increase weight on my deadlifts and shoulder press.
Thanks. I'm a little bit obsessed with my lower body. It's always been a problem area for me. I used to pass it off by saying that I got my mom's butt (my cousin tried using that excuse too for a while). I've stopped using it and started working on it instead. The ballet and snowboarding really help.
I also have the goal of being able to squat my body weight. If I don't gain any weight, I'm 36 pounds away from that goal. If I add 5 lbs to my squat each month, I should be close by the time I finish this program.
My office is killing me today! There are collections of junk food all over the place. We've got Girl Scout Cookies at reception, donuts and pound cake in the printer room, more crap in the kitchen. It's taking all my might not to cave.
So, here's how today went...
This morning 15 minutes of HIIT with the pup outside. The weather was pretty good, so there was no ice on the sidewalks for a change. That was nice.
This evening I did stage 1 B6:
Deadlifts: The frat brothers were all over the squat racks the entire time I was at the gym today, so I used the 80lb pre-weighted bar. It was strange using the shorter bar and I wacked my knee with it. But other than that, I increased my deadlift weight by 5lbs, 3 sets of 10.
dumbell shoulder presses: also increased weight: 2 sets of 10 at 20lbs each hand, 1 set 5 at 20lbs, 1 set of 4 at 17.5lbs before my arms totally crapped out.
wide grip lat pulldowns: 3 sets of 10 at 62.5lbs
lunges: 3 sets of 10 with 30 total pounds
swiss ball crunch: 3 sets of 12 arms overhead with 10lbs.
Food for today:
oatmeal with blueberries and whey powder
black cherry soy yogurt with 1 tablespoon sunflower seeds and an orange
egg salad sandwich with tomatoes and green peppers on whole wheat
apple with 1.5 tablespoons peanutbutter
left-over beef stirfry (steak, carrots, celery, edamame, peapods, soysauce)
luna bar
post workout shake.
I was not feeling well yesterday, so I didn't get much exercise in. But, that's ok. Food went well until dinnertime. There was no way I was going to cook.
Here's the food:
Oatmeal with whey and blueberries
soy yogurt with 1 tablespoon sunflower seeds
carrots and celery sticks with 1 tablespoon peanutbutter
roast beef wrap with soy cheese and horseradish slaw on a whole wheat wrap
4 baby pickles
And, here's where I just lost it---pizza with chicken and spinach. A lot of it. Apparently I needed to feed my cold.
Today, so far I'm feeling a lot better but nothing else to report. Depending on how the rest of the day goes, I may or may not go to the gym for 7A.
Skipped the gym yesterday. Still wasn't feeling up to it. I'll go to the gym Sunday.
Food yesterday:
Soy Yogurt with 1/2 cup curves honey crunches cereal
apple with peanut butter
1/2 roast beef with slaw wrap, felt like I was forcing myself to eat, so I switched over to soup and 2 breadsticks (here's when I realized I still wasn't feeling
great...medicine wore off)
celery with peanutbutter
pork with green peppers and carrots
This morning I did HIIT with the dog. She was happy about that. I think she's been bored with me being sick. Now I feel like there's a rock in my stomach. Ugh.
When the Log rolls over...
Linear Mode
