So, as Leigh probably would've predicted - I overate last night. Damn lifting!!!
Ok, there was some other sh*t going on too, and I'm sure some of the food was emotional... plus I did go to karate too (but it wasn't THAT hard of a workout)... in either case, about 300 kcal over goal. Bleh.
Today ends up being a day off from working out because I had to come in to work earlier than normal. Will do some SS cardio and karate tomorrow though...
B1 Back Squats -- cuz I know I could do better than I did in stage 1 and I want to give 'em a better shot, most likely with lower weight to improve ROM. Why did these disappear anyway?
I don't know and I wish they would have been much more of a constant in NROL4W.
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C1 1 leg squat -- need the unilateral work
Why do you 'need' the unilateral work, I wonder? I've read conflicting things about doing it - that it can be great for developing your legs if you're trying to 'spot train' them ... or that doing unilateral is less effective at developing muscle than non-unilateral (bilateral?) work. So... I was just curious why you said you needed it.
I think you should consider keeping some sort of row in the workout. It's going to help you a lot when you get to stage 6.
This is what I would have done with workout B:
A: deadlift/barbell row
B1: back squats
B2: push up
C1: wide-grip pulldown
C2: good mornings
D1: bench press
D2: reverse lunges or step-up
Then again, I'm far from an expert.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Bytsi,
I'm so glad you're seeing some good progress--you work so hard you deserve it, and it's great when you find something that actually works for you. Your sub 5 workout looks good to me, thogh I haven't actually done stage 5 yet!
Anyway, what the heck is a good morning? I always wonder that...
Anyway, what the heck is a good morning? I always wonder that...
imagine your Ken doll can stand with a barbell on his back as for a squat (his arms can bend). Now, he bends forward, hinging only at the hips with his back straight. Once he gets to parallel, he raises back up using his hamstrings & glutes to straighten the hips. That is the visual for a good morning. For real people, the knees would be slightly broken, not Ken doll-ish, but you don't actively bend them during the exercise.
I probably need more NEAT today, but... yeah... some days it just ain't happenin! I didn't sleep well last night, so I think I'm not as energetic as I'd like (and I'm a couch-'tater by nature, so energetic isn't my normal state anyway!).
Food is ok... so far... macros pretty good, still have 250 kcal left for evening hunger...
Quote:
Originally Posted by DirtyMartini
Why do you 'need' the unilateral work, I wonder? I've read conflicting things about doing it - that it can be great for developing your legs if you're trying to 'spot train' them ... or that doing unilateral is less effective at developing muscle than non-unilateral (bilateral?) work. So... I was just curious why you said you needed it.
Mostly cuz I think it helps with my core / balance and making sure both legs work hard... and cuz they're hard for me to do and I'd LOVE to one day do a real pistol!
Quote:
I think you should consider keeping some sort of row in the workout. It's going to help you a lot when you get to stage 6.
This is what I would have done with workout B:
A: deadlift/barbell row
B1: back squats
B2: push up
C1: wide-grip pulldown
C2: good mornings
D1: bench press
D2: reverse lunges or step-up
Then again, I'm far from an expert.
LOL! There's a row in the A workout, so I'm not too worried about adding it here...
How would you do the dl/barbell row? Cuz I dl MUCH more weight than I can row! Also, just for me, I don't love gm's... I might put reverse lunge or step ups in... hmmmm... don't have to do it again til Monday, so time to think... THANKS for the input!
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Originally Posted by Celestialmom
Bytsi,
I'm so glad you're seeing some good progress--you work so hard you deserve it, and it's great when you find something that actually works for you. Your sub 5 workout looks good to me, thogh I haven't actually done stage 5 yet!
Thanks Celeste! How are you feeling?
Quote:
Originally Posted by LisaS
imagine your Ken doll can stand with a barbell on his back as for a squat (his arms can bend). Now, he bends forward, hinging only at the hips with his back straight. Once he gets to parallel, he raises back up using his hamstrings & glutes to straighten the hips. That is the visual for a good morning. For real people, the knees would be slightly broken, not Ken doll-ish, but you don't actively bend them during the exercise.
I probably need more NEAT today, but... yeah... some days it just ain't happenin! I didn't sleep well last night, so I think I'm not as energetic as I'd like (and I'm a couch-'tater by nature, so energetic isn't my normal state anyway!).
That's what I have the biggest problem with, especially being at home. If the weather is nice I can make a point to go outside, check the plants, etc. On cold rainy days I just want to sit at the computer, or sit on the couch and moan about the weather. I understand the concept of NEAT, just not so good at doing it. I think the only way I could do it well is to wear the HRM and set the limits to beep below a certain amount which would force me to get up and do something. I'm just not sure what that number would be.
That's what I have the biggest problem with, especially being at home. If the weather is nice I can make a point to go outside, check the plants, etc. On cold rainy days I just want to sit at the computer, or sit on the couch and moan about the weather. I understand the concept of NEAT, just not so good at doing it. I think the only way I could do it well is to wear the HRM and set the limits to beep below a certain amount which would force me to get up and do something. I'm just not sure what that number would be.
I would bet you'd have to get a special HRM for this. The one I have is designed for exercise (like most I would wager) and it needs some water/sweat for the contacts. It also seems to go off or not be able to read my HR when I get to regular, just hanging around, levels. Besides that, it's not really comfortable for every day use since it needs to be tight to contact with your body. I guess you could get a wrist one. I think a pedometer is probably the best thing. When I was at my old job it was great encouragement to get some more steps. Now I have to walk a lot and wear a suit all day, so I can't really wear it now. I need to find a more discrete one that goes with "suit"
Quickie check-in - have the day off (cuz I have to work Saturday - bleh!)... did 1 hour SS on stairmaster... 4 miles, 400 kcal (according to the machine)... HR 120-130-ish (65-70% -ish) range...
Karate later... food ok but we'll see. Days off are tough!
Overate just a tiny bit last night (about 75-100 kcal over) which was dumb on a rest day, but... bleh.
I would bet you'd have to get a special HRM for this. The one I have is designed for exercise (like most I would wager) and it needs some water/sweat for the contacts. It also seems to go off or not be able to read my HR when I get to regular, just hanging around, levels. Besides that, it's not really comfortable for every day use since it needs to be tight to contact with your body.
/hijack the hamster thread
I've worn it before when doing other things (just for fun), but long term, you're right, it's not comfortable. A pedometer would be okay, but I'm thinking more of something that would make me get up at a certain point. Like now, when I've been at the computer for too long.
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Originally Posted by Bytsi
Quickie check-in - have the day off (cuz I have to work Saturday - bleh!)... did 1 hour SS on stairmaster... 4 miles, 400 kcal (according to the machine)... HR 120-130-ish (65-70% -ish) range...
Karate later... food ok but we'll see. Days off are tough!
Glad that the scale is still okay - stay away from the kitchen! That was my biggest struggle when I first started back to a weight loss mode. I was in the house all of the time (winter too, so no outside stuff). I think in a way it's helped me get more control. I have to, being home 7 days a week. Some days are still harder than others though.
I want to link to a YouTube video, but don't know how to embed it - here's the link, but can someone tell me how to actually embed it? It's my first time ever uploading - sad, but I'm old, so cut me some slack, k?
This is our pup playing with his "prey" - an ice cube. He has an elaborate dance and we're not really sure if he's canine or feline or ??? Note - the dance ends as soon as our other pup is done with her ice cube and comes to see if he REALLY wants his
Awwwww! I can't see it at work, but Sophie loved playing with ice cubes and I think she also looked like a cat (with her paws) when she was playing with it!! I'll look at it when I get home.
The ice-cube dancer is 16 months... the other one is 10 years old. Jane - I know it's not the same as your own pup, but if you ever need some puppy hugs 'n' kisses, just let me know - Coco (and Lucy) has plenty to share...
Bytsi, I have been visiting Sophie's neighborhood friends every day for my puppy fix. My neighbors have been so good -- they probably think I've become a puppy stalker, though. That ice cube post really struck a chord with me, as it was one of those things I loved to watch her do!!
Yay on the scale! Hope you're having a great day off.
I hear ya Anne on needing a NEAT kick in the butt every now and then. It would be nice to have a timer go off or something when I'm at work to remind me to get up and walk around a little.
HIIIII friend!!!!!!!!!!1- I am back from vacation and just catching up on log.....now if I would just sit and catch up mine
anyhoo, just wanted to say "hey"
Nik
Back from karate - 2 hours (did two classes in a row)... tired! But it was good - not crowded tonight, so I got to learn the rest of my kata that I have to have before my next test... it's a tough one!
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Originally Posted by Littlemermaidklb
Bytsi that's so darn cute! Your dogs are adorable!!
Thanks!
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Originally Posted by marthand99
Yay on the scale! Hope you're having a great day off.
I hear ya Anne on needing a NEAT kick in the butt every now and then. It would be nice to have a timer go off or something when I'm at work to remind me to get up and walk around a little.
My kitties love the ice cubes too.
I think our pup is part-cat sometimes... he's just plain weird!
I try to walk around at work... sometimes I just plain forget!
Quote:
Originally Posted by Nikster
HIIIII friend!!!!!!!!!!- I am back from vacation and just catching up on log.....now if I would just sit and catch up mine
anyhoo, just wanted to say "hey"
Nik
Did 30 min moderate-intensity SS on the stairmaster this morning... HR 75-80% ish... Felt nice to SWEAT! I did end up eating a bit too much last night, but with an hour of SS AND 2 hours of karate, I think it all worked out ok in the big picture of balance, since I was eating for a non-workout day!
Using up my kcals a bit too quickly today ... gonna have to figure this one out... juggle a bit...
But - down another 1/2# this morning, Google 15 is happy with me... I haven't been this consistently low at least since fall (???). I'm not always full and satisfied, but I can live (mostly) like this for a while... . My original "pounds" goal is about 12# from here (which is a much better number than the 17-ish it was when I got fed up and bought Leigh's books!).
I'm feeling more optimistic than I have in a long time... in large part due to the amazing support (and accountability) that I get here!
Quote:
Originally Posted by foodfromafar
Hi, Bytsi! Cute pup!! Great job on the loss!! It's amazing what a few tweaks can make! Keep at it!!
Thanks Pauline!
Quote:
Originally Posted by Silly Sally
Congrats on your loss, Girl! You're rockin' the hamster cage - woohoo!
Rockin' the hamster cage - why does that make me visualize a go-go hamster in thigh-high boots?
Where you been Sally!?!?!? Gonna go check your log for answers...
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Just when I was feeling better... scale up 1.5# today - WTF!?!?!
I do know it's a "blip" but it better come back down in a day or 2 or I'm gonna be lookin' for some answers... sigh... I just keep telling myself I'm still about 4# down from 5-6 weeks ago - even with today's reading. That's not awful... but I did LOVE the number yesterday... sigh...
Today - Stage 5 Workout B-Revised-1
(I was due for A2, but decided to do my revised B workout instead, since I did the regular B1 last time and hated it).
Deadlift: 1x4 @ 155#, 2x4 @ 165# -- I felt so STRONG!!!
Squat: 3x8 @ 45# - worked on ROM, getting my ass down... weight was super light but I want to get below parallel, and I barely get TO parallel right now...
1-arm pushups - 3x4 on each side. TOUGH but fun (as long as I don't do a nose-plant into the floor!)
1-leg squats - 3x8 on each leg - still working on balance and ROM
Lat Pulldown - kneeling -- 3x120# - So much harder without the knee pad!
1 leg lunge off step w/ fwd reach - 3x4 @ 50# (2x25#) - WHOA was that heavy!!!
Face Pull - 3x10 @ 40# - much better shoulder prehab cuz I don't hate doing it so I don't skip it!
Back Extension - 3x12 @ BW
Abs - 3x10 Roman chair straight and oblique (10 each side)
I felt great - totally kicked my butt in a good way, and I will have some DOMS, I think... I don't dread doing this one again like I did the stupid 5B from the book (What is WRONG with me??? )
Wow that looks like a great workout. Way to go on the deads! I think I dread the B workout in stage 5 because its hard for me to feel like I am working hard. I think we all like to challenge ourselves and feel like we did something productive - and that substitute B workout you did looks pretty darn productive!
... gonna have to figure this one out... juggle a bit...
Linear Mode
