FSpp: 55#X5, 45#X10, 45# X6 still don't really like these
step-up: 30# total on WB 10X2
DB one-point row: 15# DBs 10X2 LOVE these!
static lunge: 20# total 10X2
push-up: on WB 10X2
Plank: 50"X1, 45"X1 uggg...these kill me
woodchop: 35# 10X2
well, that was an awesome workout....
I was ok with food yesterday...about 200 cals over.....but I needed to get out of my house!!!! Of course this ment Mexican, but I did have sangria instead of a margarheta (spelling)....I think this was a good choice
Food going well today, but it's only 1:00 pm....we'll see
Shell, I love your new avatar! It's always good to put a smiling face with the comments...
Good job on your food and workouts, you seem like you're really progressing!
Wide grip DL: 95 # (including bar) 10X2
split squat: 25# 10X2
underhand grip pull down: 65# 10X2
reverse lunge: 12.5# 10X2 (these really killed me today!)
Cuban snatch: 5# 10X2
SB crunch: 8#medicine ball behind head 10X2
Reverse crunch: 10 on incline bench, then 10 on floor r e a l s low
lateral flexion: #3 10X2 Felt much less awkward today, could really feel it in my sides
prone cobra: once for 60"
Again, I thought how the heck am I going to get through 15' of HIIT???? Then the wonderful prone cobra: a chance to catch my breath and then kill myself again! hee, hee
Did HIIT on the eliptical today: 2 minute warm up,then 1 minute at an incline of 8 with a resistance of 4 (about 180 strides per minute), then 2 minutes at an incline of 3 with a resistance of 3. Lasted for 15'. Feeling great.
Calories and macros are in order today and yesterday. I even went to trivia last night at a bar and did NOT have any booze: just water.
I'm going to be super strict and obsessive with the diet till Saturday, then it's my b-day so I won't be practicing too much self control.
I plan on finishing stage 2 next Wednesday or Thursday, not sure if I'll take a week off.......We'll see
Today was workout 3A in stage 2. I wanted to do this yesterday but was SO SORE yesterday still from 2B on Tuesday. I'm a bit disappointed by my plank times today, but I was seriously ready to puke after the static lunges. Not feeling so strong today...
Anyway:
FSPP: 45# 2X10 really focused on form today- super tough
Step-up: 30# 2X10 again went real slow and focused on using my glutes
DB 1-point row: 17.5# DBs, 2X10 getting less wobbly here!
Static lunge: 25# 2X10 like I said, these made me pukey today
push up: on step with 1 riser: 10X1 and 8X1. I'm getting there!!!!!
Woodchop: 40# 2X10 I think weight was a bit high. Form not feeling so good......
Was planning on doing HIIT although it's not in the program for this wo, but it wasn't happening....nice long stretch instead
So nutrition was super Mon, Tues, Wed. Yesterday it was ok. over did it on the wine and had some triscuts with cheddar cheese since my salad I got to be "good" left me totally unsatisfied.....I wasn't over boat on the calories and didn't have french fries with vinegar that I was craving. So again, better choices even if not perfect choices
So tomorrow's my b-day. I'm not gonna go nuts, but I'm not going to obsess either. We're going to dinner and then a club (I love dancing! I'll burn some calories!) I figure I'll do some cardio tomorrow morning to offset any damage I'll do nutrition wise (most likely in the from of beer).
Overall, feeling good. Slept well last night and the night before after not sleeping so well the nights before that. Not sleeping has been a huge problem for me in the past leading to anxiety bluh bluh bluh...so it makes me, well, anxious when I have a few nights not sleeping.
There's nothing for me to be stressed or worried about. School's out and I'm just auditing files in the special ed office 4 hours a day. Seriously low key stuff. Families' fine, BF is fine (especially attentive and cuddly last night), friends are fine.....I don't know. I'm rambling....
Problem nothing.
Thanks for the birthday wishes! Had a great weekend and am looking forward to realxin in my new portable hammock when I go camping next weekend!
Completed workout 3B in stage two today:
Dead lifts: 95# 2 X10
split squats: 30# 2X10
underhand pull downs: 75# 2 X10
reverse lunge: 15# DBs 2X10
cuban snatch: 7.5 2X10 Watch out Michelle! I'm catching up to you with this weight hee hee hee!
Ball crunch: 10 pounds behind head, 2X10
reverse crunch: on floor real slow 2X10
side flexion: #3 2X10 Think I'm going to do the side swiss ball crunch next time
cobra: 2X60"
Intervals on elliptical: total 16' really pushed my self with increasing the resistance and cross ramp.....sooooo hungry now
I'll make something real quick before I have to go wedding dress shopping with my little sis........
Just drove to the gym for my last workout A in stage two (so i could do 4B on Friday before I go camping this weekend) and it was flipping CLOSED!!!
Apparently a pipe broke, I mean what are you gonna do? But I'm totally bummed out. I was so pumped to workout today!
Think I'll go play in the woods for a bit..... or I could pull out my little 5 pound barbie bells hee hee
Anyway, Monday, Tuesday, and today I've been right on target with calories and macros. I've also had a lot of NEAT....cleaned the whole apartment yesterday and had to move my stuff out of my old classroom into my new one.....I have a lot of crap in that classroom!
Hopefully the gym will be reopened tomorrow so I can do 4A and then will have to do 4B on Monday........
Mine is closed Friday for a reason I think is kinda stupid... but I have no control. Luckily I can use the gym where I work which is very nice but just a lot further from home...
Ok, gym is closed until AT LEAST tomorrow afternoon. I'm leaving for NH about 1 ish so needed to do something. I popped in a women's health DVD..ultimate fat burn o something....HIIT with cardio and light weights..yes I pulled out my little 5 pound weights..
Anyhoot, there as a 5 minute warm up, 25 minutes of insane intervals and a 5 minute cool down and stretch.
Well, let me tell you, I'm still sweating and I took a shower 20 minutes ago. It was quite the workout and I'm sure it shocked my body since it was different than I"ve been doing.
Calorie in take still on track, although my macros were a bit off yesterday..(ate my weight watcher's chicken and spinach lasagna leftovers...sooooo goooooood. It's my BF's favorite too). Carbs were a bit up.
Plan on hiking and hopefully ***crossing fingers*** kayaking this weekend.
Mine is closed Friday for a reason I think is kinda stupid... but I have no control. Luckily I can use the gym where I work which is very nice but just a lot further from home...
Bytsi, 91 is going to be a mess tomorrow morning with the funeral procession -- from Tallmadge all the way to Oakwood Village. You may want to time your workout until after it passes through, which may take a while.
Ok, gym is closed until AT LEAST tomorrow afternoon. I'm leaving for NH about 1 ish so needed to do something. I popped in a women's health DVD..ultimate fat burn o something....HIIT with cardio and light weights..yes I pulled out my little 5 pound weights..
Anyhoot, there as a 5 minute warm up, 25 minutes of insane intervals and a 5 minute cool down and stretch.
Well, let me tell you, I'm still sweating and I took a shower 20 minutes ago. It was quite the workout and I'm sure it shocked my body since it was different than I"ve been doing.
Calorie in take still on track, although my macros were a bit off yesterday..(ate my weight watcher's chicken and spinach lasagna leftovers...sooooo goooooood. It's my BF's favorite too). Carbs were a bit up.
Plan on hiking and hopefully ***crossing fingers*** kayaking this weekend.
Camping was a blast and I was over in my calories but not as bad as I could've been.... Re read fat loss troubleshoot today and bought a food scale on line.
Plus for today: tried brussel sprouts and love them! Yay! New veggie!
On the mark today and very full from my dinner of broiled scallops, brussels sprouts, and couscous. Decided to add three endurance cardio WOs and see if this helps with the weight loss. I'm now up to 176 (from 170 when I began NROLW). inches have stayed the same. I know most of this is do to diet so I'm tweaking that as well as adding more cardio in. Looking forward to the challenge on august 4th. Must have my BF take my pics for me.....
Thats all for now
Workouts are lookin good! I work out at home so I don't have to worry about the gym closing, but if its raining or storming out, my cardio and HIIT options are pretty much gone.
Anyway, I also have been adding longer steady state sessions and it seems to be helping my loss. I was doing 2 30 min sessions a week in addition to my NROL4W, but now have been doing about 3 one hour sessions. My legs have been a little more tired, but I can tell its helping.
So, it's been a BAD gym week. I kept forgetting to my prescription filled (for zoloft) and then had to wait till today to see the dr bluh bluh. Anyway, withdrawls have been NASTY....super dizzy and nauseous. Just been feeling rotten. Went on Monday when I walked on the treadmill, but kept "floating" so I figured it was not such a good idea. All i need is to fall off the damn thing. Anyhoot, I'll get there tomorrow though: strength and some SS cardio....
Calories and macros in order though! (I know, it's only Wednesday), but at lest that's stayed in check!
Biggest accomplishment: 2 sets of 10 pushups on the floor!!!!! Seriously, never thought I would be able to do that!
As for the rest of the workout:
FSPP: 40# 2 sets of 10 Finally felt like I had proper form this time...watched some videos..that helped
Step-up: 30#, 2X10
DB one point row: 17.5# 2X10 (super wobbly today, kinda felt like a weeble, at least I didn't fall down)
Static lunge: 30# 2 X10
push ups: on the floor, 2X10
plank: 3 sets of 30" damn
woodchops: 1 set of 10 at 35# and 1 set of 10 at 40#.
Overall, pretty happy with this. Def didn't make a lot of progress in terms of increasing my weight, however, I reached a goal of being able to do normal pushups!!!
After the workout, I did thirty minutes of steady state walking on the treadmill....(15minute/mile)
Calories over last (went out to dinner and sneaked some of my bro's french fries). Was just over 2000 calories ....aiming for 1600. This is not too bad considering I really wanted the whole darn fried clam plate he was eating but settled for a salad with 40z of steak tips. Also, only had one glass of white wine....
YAY on the pushups!!!!!!!!!!!!!! We knew you could do it!!! Step ups and lunges are really strong too!
I know what ya mean on the eating thing--sometimes "only" going 400 cal over is a victory when we know what we used to do, and COULD have done. So good job with moderation.
So I bit the bullet and began opting for fatloss on Tuesday. So far so good...Been in my calorie range, but having some difficulty with the macros.. (darn pretzels)
so, Tues I took a nice 1.5 hour hike
Wednesday: did A1:
Wide stance deadlift: 50# 3X10
SB bridge: 10X3
SB flys: 5# 10X3
Shoulder press: 10# 10X3
Prone supermans: 10X3
low to high wood chops: 10# 10X3
plank: 60" 2X30"
Today: 40' on treadmill at 4 mph with slight incline
stretch and foam rolling..
Hopefully with all the walking I'll be doing in Vegas I'll be able to maintain whatever work I accomplish before Next Thursday night! The girls I'm going with are all into working out and eating well too, so hopefully we'll be good supports
Anyway, overall I'm feeling good and thats a sign I'm moving in the right directions!
Soooooo looking forward to next weekend!!!!! I haven't been away with the girls in a long time!!!
So, I'm super sore in the hamstring and tricep areas today. Wa supposed to lift but I can't even bend for deadlifts so I think my body's telling me to hold off till tomorrow. Going to go for a non-aggressive walk after it gets a bit cooler tonight nd did some foam rolling and stretching.
I was a bit high in the calorie range yesterday (1900) but on track today (1000 so far with an aim of 1550.) I'm having trouble with my macros though. Way high on protein today and carbs the previous days. Just posted a thread in the FLTS forum..hopefully someone can help me with some example meal plans....
Skiping the charity booze cruise tonight and laying low. Still donated $20 so, this is a positive decision for both body and soul!
Need to have someone take my pics for the challenge and figure out how to post them....there might be some random posts here with blanks while try to figure it out.....If anyone can tell me how to do it, I"d appreciate it (I know there's a thread somewhere...) Need to take the pics first
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ARRRGGG
At home workout
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