Yes, very cute. We really only see city creatures around here. When we were out of the country last spring there was a rabbit nest in the overgrown garden when we got home. I didn't realize that they made nests. I always thought they lived in warrens. A neighbour across the street has a skunk who lives in her yard (they have deeper yards on the opposite side). I've not seen them, but we have raccoons, sometimes foxes (they cycle with the rabbit population... no rabbits, no foxes - since we have lots of rabbits now, I suspect we'll see the foxes again).
The doves are so slow moving, and very tame. Even though our cats don't go out, there are other outdoors cats. I'm surprised that they survive. Sometimes you can almost step on them before they fly off.
I don't know if this was technically a rest day, but it's the last day before I start the next Stage of lifting.
The HR monitor today:
Exercise
Time
Cals
Max HR
Avg HR
Max %
Avg %
Treadmill
0:30:00
322
151
142
85
80
Walking Outside
0:30:00
343
158
148
89
83
Totals
1:00:00
665
Food for the day:
Food: 2391 (28% fat, 38% carbs, 32% protein)
Breakfast: pecan cherry bread, jam, orange (252)
AM Snack: almonds, protein shake (299)
Lunch: onion soup with cracked wheat oatmeal bread and cheese, smoked ham, apple (547)
PM Snack: soy nuts, protein shake (314)
Dinner: lasagne, broccoli, butter, salad w/dressing (660)
Late Snack: protein shake, fruit salad, biscotti (319)
So this morning I started Stage 2. I warmed up with a 15-min walk around the pool, with just enough jogging to get, and keep, my heart rate up. Then I did:
A: Front Squat/Push Press - 25t/10, 35t/10 B1: Step-up (12") - BW/10, 5e/10 B2: Dumbbell One-point Row - 10e/10, 15e/10 C1: Static Lunge, Rear Foot Elevated - 10e/10, BW/10 C2: Push-up (full) - 10, 10 D1: Plank - 60sec, 60sec (these were more like 15,15,15,15) D2: Horizontal Wood Chop (on floor) - 20t/10, 25t/10
I followed with making up the workout to 60 mins with more walking around the pool.
HRM: 634cals, Max: 160(90%), Avg: 142(80%)
Okay, it's official, I truly suck at the planks. I kind of figured I would. I've got a lot of bodyweight to hold up for 60 seconds. It was really more like 15, fall down, another 15, fall down, etc. I'm not sure in 4 sessions how much better I'm going to get, but I understand it comes back in another phase. Oh joy.
I went to the highest option I have for a step today - 12". I know for some that's not a high step, but for me it's a killer. Although, like before, adding even a little weight to the second set helped with my balance a little bit. The one-point row I felt fairly wobbly, but it wasn't as bad as I thought. The lunge with the rear foot elevated surprised me, in a bad way. I had planned to start with 10lb dumbbells and go to 15 for the second set. I barely managed the first set, and with really poor form, so I went back to bodyweight only for the second set. Next time I'll start with bodyweight and see if I've got the hang of it.
The horizontal wood chop, meant to be done with a cable machine, I did on the floor. I saw another alternate (on the swiss ball) that was mentioned but I suspect my balance on the ball isn't good enough to attempt that. I did all the push-ups on my toes, although I know my form still needs a lot of work. The one surprise was the front squat/push press, which I like. I heard a lot of people talk about how hard it was, so I dropped the weight way back to 25lbs. It was far too easy, so I went to 35lbs on the next set. I felt that one a little more, so it should probably have been my starting weight. Next time I'll maybe do 35 and 45, then start slowly bumping it up.
The weather has also cleared up a little. I was surprised I didn't get rained on when I was outside. Although now it looks like it might turn out to be a nice day. I'll sneak another 30 mins of cardio in somewhere in the afternoon as well, but I'll post that info later with my food for the day.
So, I did do another 30 mins around the pool in the afternoon (before a nice leisurely swim). HRM: 319 cals, Max: 153(86%), Avg: 143(80%)
I'm starting to feel the sore muscles tonight. Tomorrow morning should be fun. As well, I decided while doing that last walk that the new shoes can't wait (sore feet tonight). So tomorrow is going to be errand day from hell (can you tell I'm really not a shopper). It will start with a stop at the grocery store for a few things (along with a price check), then a stop at Costco. If Costco is more expensive for what I'm looking for there will be a stop back at the grocery store on the way home. At least it's on the way there and back. After I unpack everything it's off to the shoe place, which will likely be busy on a Saturday morning. I might wimp out and get the shoes Sunday, but we'll see. I'm hoping with it being a long weekend that the beer and liquor stores might be the busy ones.
Food for the day:
Food: 2719 (32% fat, 35% carbs, 31% protein)
Breakfast: egg/egg white omelet with cheese, cracked wheat oatmeal bread, orange (454)
AM Snack: fruit salad, protein shake (286)
Lunch: lentil soup, smoked ham, almonds, apple (608)
PM Snack: soy nuts, protein shake (269)
Dinner: hamburgers(2), bbq onions, broccoli, butter, salad w/dressing (828)
Late Snack: protein shake, fruit salad, biscotti (274)
Great job, Anne!! Your A workout is awesome. The planks are a little rough, but the key with them is to just try to improve your own time. It may be small improvements, but the more you do it, the more your time will gradually creep up. They are killers! Way to go on the full pushups! I can only do a full pushup if I don't go too low so I still have to stick with the 30 degree ones. I wonder if my puny arms (which are very shapely with my little muscles ) will ever be able to hold my weight up for pushups.
Boy do I hurt from yesterday, but it's a good hurt.
I did the complete waste of a morning errands this morning. Two grocery stores, Costco, and back to the shoe store after unloading the groceries. Then as I was starting to cook the liquor store called, my Pisco was in. If I haven't mentioned it before it's a South American Brandy that I use to make Pisco Sours (water, key lime juice, splenda, and Pisco). They stopped selling it a couple of years back so we've used other substitutes, but nothing is quite the same. I was online the other night checking for something else and saw they had it, just not in our city. With gas being the price it is I thought I'd see if they would order it in. The guy took all the info and said someone would call me. I figured they would call to tell me they could get it, but this morning it was in. So this afternoon I had a drink with my afternoon snack. Come to think of it, likely the only drink I've had since New Years Eve. It's just a wonderful refreshing summer drink. I'm having friends over for dinner on Wed, so we'll have a nice light drink for all (or wine if they prefer).
I'm also trying to replace my soup / lunch meat combo with something else for the summer. The soups have been good, but just looking for a change. I'm also thinking that the lunch meats are just not the best choice (even though they're low fat). So I made turkey/pork mini meatloaves this afternoon (3/4 turkey really) with chili powder, cumin, and salsa, with eggs to bind them. I've cooked them off and I'll freeze them, reheating with a little salsa. Also I've got two roasts in the crock pot which I'll slice up tomorrow and reduce the liquid. All told I'll have 34 lunches when I'm done. Although I'm still looking for a third option that will go with the roasted veggies I'll make as a side. Busy, busy, busy (but hey, it's not bad for almost 5 weeks worth of lunches).
I did manage to get my 60 mins of walking in during the afternoon, but my heart definitely wasn't in it. I could have just as easily skipped it, but I didn't. I suspect tomorrow we'll end up going to the neighbours, so for the moment I've planned lower cal meals until dinner and then I'll just do my best.
Looking good Anne! I don't always leave a comment, but I do follow your log and you are so consistent - it's going to pay off with great results (which are already starting)!
Looking good Anne! I don't always leave a comment, but I do follow your log and you are so consistent - it's going to pay off with great results (which are already starting)!
Well, I survived the party, and came home very hungry and about 600 calories short. I figured I'd do that, either eat too much, or too little. It ended up being too little especially since I overestimated the amounts I ate. I avoided all cakes, cookies and chips as well. The fireworks were wonderful though. The weather... well, could have been warmer. I dressed warmly though and they had a couple of patio heaters there, so it worked out well.
So I came home starving, but came downstairs and dumped what I'd eaten into FitDay PC. Then I figured out what I could have, and stuck to it. And actually got my macros in line. So all told, it was a good night. I'm running much later than I usually would, so I might let myself sleep in an hour tomorrow morning.
I hate planks too. I think it is just a really specific exercise that you have to practice to get better at. I thought I had a strong core, but my first attempts were a total joke.
BTW, I was inspired by your log to try soy nuts. Honestly I didn't know what they were, but I saw them in walmart and picked some up. They are not bad!
I hate planks too. I think it is just a really specific exercise that you have to practice to get better at. I thought I had a strong core, but my first attempts were a total joke.
BTW, I was inspired by your log to try soy nuts. Honestly I didn't know what they were, but I saw them in walmart and picked some up. They are not bad!
You're right, although I guess I figured since I could do push-ups from the floor that I'd do better than I did.
The soy nuts have become my little daily indulgence. I really have found that I enjoy them a lot. And they were really good the other day with a drink.
That's amazing that you do push-ups from the floor! Imagine what your bench press numbers must be since a push-up is the equivalent of bench pressing 60% of your body weight!! You are strong!
I warmed up with a 15-min walk on the treadmill. Then I did:
A: Wide-grip Deadlift from Box - 50t/10, 55t/10 B1: Bulgarian Split Squat - BW/10, 10t/10 B2: Underhand-grip Lat Pulldown (Pullover) - 25e/10, 25e/10 C1: Reverse Lunge from Box with Forward Reach - BW/10, 5e/10 C2: Dumbbell Prone Cuban Snatch - 5e/10, 7.5e/10 D1: Swiss Ball Crunch (Long-arm) - 10, 10 D2: Reverse Crunch - 10, 10 D3: Lateral Flexion (Hannah side 1) - 10, 10 E: Prone Cobra - 60sec, 90sec
And then, oh my god, I did the HIIT. I did manage, barely to do the first iteration in the book - 5 min warm up, then 1 min high, 2 min recovery. I really didn't think I was going to make it through the third one, but I did. Finished up with a slightly longer than 2 min recovery to end the session at 70mins. I was kind of aiming for 75 mins, but I knew I wasn't going to make it.
HRM: 581cals, Max: 171 (96%), Avg: 124 (70%)
I realize looking at those numbers that my heart rate was definitely lower overall than the A set, especially towards the ends with the crunches, flexion, and the prone cobra. Although I definitely felt them. And frankly if that hadn't happened I doubt I could have even attempted the HIIT. I know think I understand why it's after the B set (even though it's a longer group of exercises).
After last week's A workout there weren't many surprises. The Split Squat and the Reverse Lunge were tough. The deadlift was just different, but I suspect I can go higher on this one quickly. The real surprise was the Dumbbell Prone Cuban Snatch. I don't have a bench go I did them over the swiss ball. I had penciled in 10lbs each for the first set, but I was about 3 reps in and realized that there was no way it was going to happen. The adjustable dumbbells have 2-2.5lb weights in them so I dumped the weights and finished the set with 5lbs ea. I did manage to go up to 7.5ea the next set, but I was a little surprised how hard it was. Oh well, lesson learned.
I suspect I'll do another 30 mins on the treadmill this afternoon and maybe have a quick swim. Although frankly the weather doesn't look promising. It's back to being quite cold today, so my plans to start buying stuff and planting tomorrow are pretty much on hold. Oh well, maybe I can finish off the spring cleaning I never did.
That's amazing that you do push-ups from the floor! Imagine what your bench press numbers must be since a push-up is the equivalent of bench pressing 60% of your body weight!! You are strong!
Thanks, but they're really sad looking push-ups though. I don't plan to try any harder variations for a while, I'd like them to be (somewhat) easier first. I'd done a few here and there even before starting the program (although I did start with 60-degree ones in Stage 1). If I ever join a gym I admit I'd like to learn how to bench press just to see what I could do.
I've always felt that I was strong, just not flexible or fit. I've worked in automotive plants for the last 9 years and the last one was a heavy components plant (drive shafts). Even though I didn't work production (I'm quality) there were times I would lift tubes, partially completed shafts. Okay, mainly to chuck them into the scrap bins. So to some extent I've lifted heavy objects in the past. Just not consistently or in the form of a lifting program. I know one day at my old place of work I sat down at the leg press just to try it out and one of the guys almost freaked out. I forget now exactly what was on it, but it was either 140 or 160 pounds, and I didn't really have a problem with it at that level. Of course, I suspect that comes from carrying around a lot of weight for many years. A co-worker (and body builder) really wanted me to use the weights more, but I avoided it. I think I should probably let him know he was right. Nah.
Anne............I was just checking out your weightloss blog on the other forum and congrats on getting over the 100 pound mark last week!!!! That is an awesome achievement!
Keep working hard!!!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
That's amazing that you do push-ups from the floor! Imagine what your bench press numbers must be since a push-up is the equivalent of bench pressing 60% of your body weight!! You are strong!
I was thinking about that later. Tomorrow when I've got my shoes on for my cardio I'm going to do a couple of push-ups with my hands on the scale, just for fun. I meant to say earlier that one of the reasons I went to full push-ups is that my knees hurt like hell trying to do them on my knees (even with an extra pad under my knees).
Quote:
Originally Posted by foodfromafar
Anne, you are doing great! The lunch ideas sound wonderful. Lunch meat is easy, but it isn't the greatest for sodium levels.
It's not so much the sodium levels, but the added items (including probably a lot of water to keep the calorie counts down). I say that because I usually take some soy nuts daily and they're usually salted. I will say that the Kirkland Lake stuff that Costco sells here is really quite good. It's not so processed, but still, it sounded like a good idea. Compulsive that I am, I now have 57 lunches in the freezer! I'll still likely work some lunch meat in because my mother eats the turkey (which she'll have every day), but I'm not sure once the package is opn that it will keep. So I'm thinking no more lunch cooking until July. Well, except for the roasted veggies I'll serve with them all.
Quote:
Originally Posted by stephanie932
Anne............I was just checking out your weightloss blog on the other forum and congrats on getting over the 100 pound mark last week!!!! That is an awesome achievement!
Keep working hard!!!
Thanks. It's a bittersweet moment really. I just responded to the same congrats on their forum, so I'll cheat, and copy my response over.
I think in the end I'm looking for anything under 282 before I get too excited (my lowest weight before I ended up in the hospital). Even the 300 mark, which is now close, doesn't mean quite as much. I try to keep positive, but I think somewhere in my head I still beat myself up a lot for regaining. Once I'm past 282, healthy, and still continuing to lose, I might let myself off the hook a little. Maybe.
Thanks. It's a bittersweet moment really. I just responded to the same congrats on their forum, so I'll cheat, and copy my response over.
I think in the end I'm looking for anything under 282 before I get too excited (my lowest weight before I ended up in the hospital). Even the 300 mark, which is now close, doesn't mean quite as much. I try to keep positive, but I think somewhere in my head I still beat myself up a lot for regaining. Once I'm past 282, healthy, and still continuing to lose, I might let myself off the hook a little. Maybe.
Well, don't be so hard on yourself that you don't enjoy it when it counts. I know the regaining part has you beating yourself up.......but look at what you are doing now! You are losing! You are exercising! You aren't giving up! So, give yourself lots of credit and stay positive!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
Well, don't be so hard on yourself that you don't enjoy it when it counts. I know the regaining part has you beating yourself up.......but look at what you are doing now! You are losing! You are exercising! You aren't giving up! So, give yourself lots of credit and stay positive!
I know, I know. And I don't dwell on it most days. I just noticed last weekend that I wasn't taking as much pleasure from a milestone that I was excited about before.
Ah well, on to the next milestone in a couple of weeks....
So I didn't do the spring cleaning (maybe tomorrow if I'm not planting), but I did get back to the treadmill. It was one of those bargaining days, but I finished up the 30 minutes I had originally planned on doing.
HRM: 336 cals, Max: 155 (87%), Avg: 146 (82%)
Tomorrow morning is an early morning for me (6:30 - yikes), so it's off to bed in a very few minutes. Just have to finish up tomorrow's meal plan first!
Food for the day:
Food: 2709 (27% fat, 42% carbs, 30% protein)
Breakfast: egg/egg white omelet with cheese, cracked wheat oatmeal bread, orange (534)
AM Snack: protein shake, fruit salad (286)
Lunch: beef barley mushroom soup, smoked ham, almonds, apple (578)
PM Snack: protein shake, soy nuts (269)
Dinner: meat sauce with whole wheat spaghetti & parmesan, broccoli, butter, salad w/dressing (725)
Late Snack: fruit salad, biscotti, protein shake (318)
Hey - would you let ANYONE else here be so "bleh" about hitting the 100# mark? NO! You'd congratulate them and insist that they give themself credit and not be so hard on themself...
Do the same for you. Be PROUD of yourself and your achievements. You deserve it.
That's amazing that you do push-ups from the floor! Imagine what your bench press numbers must be since a push-up is the equivalent of bench pressing 60% of your body weight!! You are strong!
I did check that out this morning using a scale and ended up with 186.4, which is approximately 60%. It wasn't actually a push-up, more like an inch worm walking backwards until I was supporting in (somewhat) of a push-up position. I figured it was the closest I could come to mimicking the concept. That's an average of three (that was enough), basically 186.2, 186.6, and 186.4.
Hey - would you let ANYONE else here be so "bleh" about hitting the 100# mark? NO! You'd congratulate them and insist that they give themself credit and not be so hard on themself...
Do the same for you. Be PROUD of yourself and your achievements. You deserve it.
Don't get me wrong, I'm proud of the achievement, just not so proud that I had to do it twice. It will be more impressive when I'm done, and maintaining though.
Just an odd day overall. I was up about an hour and a half before I usually am, so I got my treadmill done pretty early. Then I convinced myself to finish off the spring cleaning that I've been avoiding. So the couches and tv stand all got pulled out and covers washed (well, okay that happens a little more often). I also hauled some junk out to the garage. We have a e-waste day coming up at the end of the month. Instead of driving half an hour to the dump, they're going to collect it in town. I'll probably look around for more stuff (I'm a bad pack rat). I even lit the fire tonight to burn up the bits of piece of wood that are still inside. It's cold enough out that it made sense.
Oh yes, and I did a little baking this afternoon - lemon ginger pecan loaves. Yes, it's that Amish starter again. I'm going to try and pawn the last bag off on one of the neighbours tomorrow. I think she actually wants it. I just wanted to see if the stuff I'd put in the fridge was still good.
I meant to post this yesterday, but forgot. This is the first of the three new lunches I worked on last weekend. The others should follow tomorrow and Friday. Served with a side of roasted veggies, this lunch is 356 cals (33g protein, 13g fat, 33g carbs, 10g fiber).
(I add an apple, which actually bring the macros to 28P, 28F, 42C)
Anne that lunch looks delicious! And right up my alley with a huge plate of food for under 400 cals. I love roasted veggies, especially broccoli and brussels sprouts.
Anne that lunch looks delicious! And right up my alley with a huge plate of food for under 400 cals. I love roasted veggies, especially broccoli and brussels sprouts.
I was adding it to my recipes site (this is my back-up so when I forget new items I can find them), and realised I didn't have it in my signature. So I've added it, but you can find the recipe here:
So this morning I was waiting for a delivery so I just did 30 mins on the treadmill and a couple of things around the house. After lunch I started with 15-mins on the treadmill and then did:
I'm really having problems with balance on some of these. The dumbbell one-point row is actually harder on my right leg. I feel like I'm going to fall over, but so far haven't. I did both sets of the static lunge with bodyweight only as I'm hoping just to get better (and lower) with them before adding weight. I went back and looked at the book and saw the 45-degree plank was an option, so I did it for the first set. Well, it was far too easy. Next set I went back to the floor, and struggled through instead.
Interesting point though - I bought a step since I really don't have many good options for height when doing the static lunge, or the deadlift from the box and such. I know from prior research that they're only rated for 200 lbs (yes, this doesn't make sense - don't get me started on this). However, I figured since I wasn't actually using it for steps it might work. It does, quite nicely. I had the TV on afterwards and there's a show on called X-Weighted. The guy is doing a fitness test with a woman who weighs ~300 lbs (with 4 or 5 risers under it) - and it's the same freakin step. Having said all that I'll continue using the 12" fireplace for my step-ups for a while. Maybe when I'm lighter I'll get more risers and use the step for step-ups.
Well, that's it for me. It's shower time, and then I have a dinner party to get ready for. I will pop back on later and add my food (and alcohol) for the day. The good thing is that as long as I stick to what I've planned I'll be within the calorie limits that I've set for the day.
) will ever be able to hold my weight up for pushups.
So to some extent I've lifted heavy objects in the past. Just not consistently or in the form of a lifting program. I know one day at my old place of work I sat down at the leg press just to try it out and one of the guys almost freaked out. I forget now exactly what was on it, but it was either 140 or 160 pounds, and I didn't really have a problem with it at that level. Of course, I suspect that comes from carrying around a lot of weight for many years. A co-worker (and body builder) really wanted me to use the weights more, but I avoided it. I think I should probably let him know he was right. Nah. 
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