RealCdn - NROL4W Training Log

[realcdn]

The morning was 2 x 30-min sessions on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Barbell Squat - 40/10, 40/10, 45/10
B1: Push-up (mixed knees/toes) - 0&10, 5&5, 5&5
B2: Bent-over Row - 45/10, 45/10, 50/10
C1: Step-up - 10e/10, 10e/10, 12e/10
C2: Prone Jackknife - 12, 12, 12

Followed with another 15 mins on the treadmill. I had planned to do 30-degree push-ups, but I just couldn’t get comfortable on the angle. So, I did the first set as full, on the floor push-ups. I realised that I couldn’t likely do another 20 over the next two sets, so when I got to them again I started off with the knee push-ups, but did half that way and went back to half on my toes. I figure at least until I move to the next level (3 sets of eight) I’ll likely do them this way. So between the squats, the bent-over rows, the push-ups, and the prone jackknife, my hands and wrists are sore. Oh well, I’ll live. The one really good thing is that I managed all three sets of the prone jackknife without falling off the ball! You know, sometimes it’s the little things.

Food for the day:

Total: 2608 calories (32% fat, 37% carbs, 30% protein)

Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, orange (464)
AM Snack: almonds (164)
Lunch: lentil soup, smoked ham, apple (471)
PM Snack: protein shake, soy nuts, fruit salad (465)
Dinner: lamb curry, broccoli, butter, salad w/dressing (690)
Late Snack: protein shake, apple, fruit salad (354)

[Bluefever]

Congrats on the jacknifes and the pushups. You are right , every little battle counts!

[realcdn]

Thanks. Today's battle was jogging for short periods of time on the treadmill. We'll see how that goes (I suspect that tomorrow morning will tell me if this was a good idea or not!

[realcdn]

Well, I took my math evaluation test and ended up with 75%. This is much better than I expected because, well, I really didn't study. And it's been many many years (well decades really) since high school math. And you know they lied when they said you would use it later. I've even taken a couple of statistics and reliability courses - and I use MiniTab, not the formulas. I think not knowing what I was studying for was the main reason I didn't study. So I have a few areas marked as 'needs some development', which is optional. It's suggested that you work on them until you score over 80%, so I will.

So I actually walked outside this morning. The drive to the college took me less time than I expected so it left me with a ton of free time, so I did a circuit of the campus and the parking lot for 30 mins. It also didn't take as long as I had planned (booked time was 9-12, but I was out by 10:30), so I managed to get in my treadmill time when I got home.

I did a nutty thing that I hope I don't pay for later (or tomorrow). I really just walk on the treadmill to keep myself active. I usually just walk at 2mph, but at about an average of about a 5% incline (going as high as 10% at times). This breaks a sweat, and raises my heart rate, but I noticed that I'm not needing to put in as much effort recently. So this morning I did a combination of walking intervals with 4mph 1-min jogs in between 2-min walks. It was fun (ie. almost killed me) and I definitely broke more than a light sweat! As long as my knees are okay (specifically the left one), I'm going to start doing at least one of these each day. Of course today, I've likely overdone it as I did it 3 times, 20 mins each time.

Food for the day:

Food: 2212 calories (35% fat, 30% carbs, 31% protein)

Breakfast: 12-grain bread, peanut butter, protein shake (333)
AM Snack: orange, almonds (2254)
Lunch: beef mushroom barley soup, smoked ham/back bacon, apple (414)
PM Snack: protein shake, soy nuts (269)
Dinner: beef stew, broccoli, butter, salad w/dressing (662)
Late Snack: protein shake, fruit salad, biscotti (309)

[realcdn]

Originally Posted by realcdn

AM Snack: orange, almonds (2254)

Obvious typo caught later when I was copying it to my blog. That's 225.

[DanceDiva]

I've been lurking in your log but just wanted to tell you that I am also very impressed with your attitude, work ethic, & progress. I need a new saying, but until then "YOU GO GIRL!"

Tracey

[realcdn]

Originally Posted by DanceDiva

I've been lurking in your log but just wanted to tell you that I am also very impressed with your attitude, work ethic, & progress. I need a new saying, but until then "YOU GO GIRL!"

Thanks Tracey. I sometimes forget that I'm not really doing this in a vacuum. I just get up each day and do what I need to do. It sounds way more simple than it is I suppose.

Ah well, no rest for the wicked. The knee isn't too bad this morning, so there will be another attempt to do jog/walk intervals on the treadmill. The only thing that's sore today are my arms/shoulders. Yes, I know I shouldn't hang on... but during the jogging at the moment I feel it's the only thing keeping me on!

[realcdn]

The morning was 1 x 20-min interval session and 1 x 30-min walking session on the treadmill. In the afternoon I did a 15-min warm-up on the treadmill, followed by:

A: Deadlift - 45/10, 45/10, 50/10
B1: Dumbbell Shoulder Press - 18e/10, 18e/10, 20e/10
B2: Pullover - 15e/10, 15e/10, 16e/10
C1: Lunge - 15e/10, 15e/10, 17e/10
C2: Swiss-ball Crunch - 12, 12. 12

And I followed with another 15 mins on the treadmill. And I bargained with myself the whole 15 minutes. I really wanted off that treadmill. I grabbed the bottle of water (and I never do that) so I could drink a little, and this was probably the hardest 15 minutes so far. I’ve also decided to start putting the pace up on the walks as well. Slowly, but still up a little. Even though I find the 90 minutes each day requires a push, it really has become too comfortable. I know I really just do them to keep active, but I know once they become too easy I’m not getting any real benefit from them. They’re not there yet, but it was time to push it a little.

I’m also pushing the max on the dumbbells as well. I’m going to see how the large sand weights do on the dumbbells, but I really think I’m going to break down and look into a set of Select Tech (or PowerBlock) dumbbells. And then I’ll still have to look for a heavier bar (preferably something I can use the sand filled weights with), and maybe a few extra plates. That’s not quite so urgent, but something I have to think about soon as well. Who would have thought that 75 pounds was going to be too light?

Food for the day:

Food: 2604 calories (30% fat, 37% carbs, 32% protein)

Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, orange (471)
AM Snack: almonds (164)
Lunch: curried lamb with apricots, homemade tortilla, apple (527)
PM Snack: protein shake, fruit salad, soy nuts (465)
Dinner: balsamic pork tenderloin, broccoli, snow peas, butter, salad w/dressing (586)
Late Snack: protein shake, fruit salad, biscotti (392)

[realcdn]

I’m not saying that they’re gone for good, but wow, no real cravings in the grocery store. I had about 200 calories left for the day, and kind of half heartedly looked at a few things. Even thinking if I found something I really wanted I’d consider it even if it put me over. I paused and looked at the Häagen-Dazs raspberry sorbet. Not too bad at 120 / half-cup. Heck, even the entire container wouldn’t put me over by even 300 calories…

I put it back.

I wandered down the aisle with the chips, but other than to pause to consider if we had any tostidos (we take them with homemade chili) didn’t even look at them. I considered the pistachios, but I decided that they were too expensive. And really, I eat soy nuts and almonds, so they would really have been an acceptable purchase.

I saw 100-cal packs of chips and such, but honestly, they’re such a rip off (price-wise). Thought the same about popcorn mini packs. I considered buying popping corn, but just couldn’t be bothered. Even saw those cute looking mini chocolate bars at the checkout.

Nothing, not even tempted.

It’s a mini victory, but a nice one. Late night (usually after work) shopping used to be when I stocked up. And not always on inherently bad thing. Just my own secret little stash of stuff just for me. It doesn’t mean that it won’t happen tomorrow, or the next day, but tonight the demons are in complete control.

(I just came home and finished up my planned evening snack.)

[MuscleMom23]

I think that is TOTALLY AWESOME!

I am starting to think about calories like a bank account. What do I want to spend them on. I am thrifty, no cheap, and this really helps me along with butt busting workouts. You just don't want to ruin it all!

[realcdn]

Kelly - I've been doing that for a while. I remember one night looking at something (that I did end up buying) and thinking more of the calorie cost than the item price. I decided that I could afford to get them.

[realcdn]

PowerBlock 2.5 - 50 lbs dumbbells

Carrying them down the stairs wasn't quite so happy, but still good. I also got 2 - 25lb plates for my barbell and some spring collars. And a very rubber smelling mat for the floor. I only mention the smell because I realised on my way home there was a funny rubber smell in the vehicle. I know it will go away a little.

I'd maxed out the dumbbells I have the other day. I'd been using some odd combinations (water filled weights I had for travel / sand filled weights / wrist weights), but 20 lbs was the real max in the end. So when I hit that yesterday in the shoulder press (and getting close on the lunges) I decided it was time. The plates for the barbell could have waited maybe a couple of weeks, but since I was there I figured I might as well.

I picked the PowerBlocks because I can add on to them if I ever need to. I wasn't sure if 50lb ea would be a max or not.

[MuscleMom23]

Wooohooo powerblock. I have the little pair up to 25 lbs I believe. I like them if I can figure out where to put the hooky thing.

[realcdn]

Originally Posted by MuscleMom23

Wooohooo powerblock. I have the little pair up to 25 lbs I believe. I like them if I can figure out where to put the hooky thing.

I played around with them a little today, although I notice there are gaps (ie. not every step can be 2.5 pounds), but I'm okay with that. I've got some 2 pounds wrist weights which I can use for those times. I'll be using them tomorrow for step-ups, but it's Monday when I'll use them over the 20-lb mark.

[realcdn]

Just a short entry for the day. The morning was 1 x 20-min interval session and 2 x 30-min walking sessions on the treadmill. I suspect I'll skip the jog/walk tomorrow though. The left knee is feeling like it needs a break.

Food for the day:

Food: 2215 calories (25% fat, 42% carbs, 30% protein)

Breakfast: 12-grain bread, peanut butter, orange (282)
AM Snack: protein shake, soy nuts (224)
Lunch: lentil soup, smoked back bacon, apple (452)
PM Snack: protein shake, soy nuts (224)
Dinner: baked pasta with meat sauce and cheese, snow peas, butter, salad w/dressing (688)
Late Snack: protein shake, fruit salad, biscotti (347)

[realcdn]

Sorry, couldn't resist. I took this Wednesday but forgot to download it from the camera. See what I mean though about a really small piece? But oh so worth it.