I really want to thank everyone in this forum for kicking me in the pants about my diet. It was hardfor me to hear because I was in denial, but it was just the tough love that I needed. In just a week of carefully weighing and measuring ALL my food and staying in my calorie range, I have lost over 5 pounds! It's so clear now that I must have been overeating quite a lot with the chips, chocolate, and alcohol in order to be gaining like I was. I have not sworn off those things forever, but staying away from them for a while will get me out of the grazing habit and on the right track to reach my goals.
Hooray! What a great result, Michelle! I was shocked also when I began measuring food a few years ago also, and then again when I started weighing in grams instead of eyeballing measuring cups and spoons. Way to go!!!
I already knew all this fron when I lost weight two years ago, but after a year and a half on maintenance I was forgetting and slipping back to my old ways. But this time I caught myself.
I worked out today (Sunday) since I have to catch an early plane tomorrow morning. It was nice not to feel rushed and the gym was much less crowded. I did my second Stage 2 workout B. I picked up the olympic bar for the first time.
wide-grip deadlift from box - moved up to 65 lbs.
Bulgarian split squats- moved up to 30 lb. dumbbell
underhand grip lat pulldown - went up to 70 lbs. but it was very difficult
reverse lunge from box - moved up to 15 lb. dumbbells
prone cuban snatch - first set moved up to 12 lb. dumbbells. second set back to 10
swiss ball crunch- went up to 8 lb medicine ball overhead
reverse crunch - used a 4 lb. medicine ball between my knees
I ran again for the intervals- still no pain.
Hi Michelle! Just wanted to say welcome (although belatedly) and good luck with your goals. I think you're on a great path. Also, I think you look very nice.
Finally, I love your screen name. Out of control is exactly how I felt when I found this forum.
This morning I did my third stage 2 workout A.
front squat push press - went up from 40 lbs. to 45 (just the oly bar)
step-up - 27 lb. db for the first set, back to 25 lbs. for the second, same 6 risers
dumbbell row - up to 30 lb db for the first set, back to 28 lbs for the second
lunges w/ rear foot elevated- 30 lb. db for the first set, but it was getting hard to hold them so I used a 65 lb. barbell for the second set
push-ups- advanced to the T version with a 5 lb. db in one hand
plank- still had trouble holding the full 60 seconds
cable - went up from 35 lbs to 40
A trainer at the gym told me I'm organized and my routine looks great and asked who put it together for me. I told him about the book.
This morning I did my third stage 2 workout A.
front squat push press - went up from 40 lbs. to 45 (just the oly bar) step-up - 27 lb. db for the first set, back to 25 lbs. for the second, same 6 risers
dumbbell row - up to 30 lb db for the first set, back to 28 lbs for the second
lunges w/ rear foot elevated- 30 lb. db for the first set, but it was getting hard to hold them so I used a 65 lb. barbell for the second set
push-ups- advanced to the T version with a 5 lb. db in one hand
plank- still had trouble holding the full 60 seconds
cable - went up from 35 lbs to 40
A trainer at the gym told me I'm organized and my routine looks great and asked who put it together for me. I told him about the book.
You might want to try using a higher step to get a fuller ROM on those step-ups. You'll need to drop the weight considerably to really concentrate on not using your non-working leg, but the increased ROM is really a good thing.
I'm short, so 6 risers is up to my knee or a little above. I will admit, these are very difficult to do with so much weight, and I struggle to complete the sets.
Are you pushing off with your non-working leg to get up? Might be helpful to back down on the weight, really concentrate on form, and really make sure you are only using your working leg to get up on that step.
Third Stage 2 workout B this morning.
wide-grip deadlift from box - moved up from 65 to 70lbs, getting to the point of struggling a little.
Bulgarian split squats- stayed with the 30 lb. dumbbell
underhand grip lat pulldown - went up to 80 lbs. for the first set, only hit 8 reps, back to 70 for the second set
reverse lunge from box - moved up from 15 to 18 lb. dumbbells
prone cuban snatch - first set 12 lb. dumbbells. second set back to 10
swiss ball crunch- went up from 8 to 10 lb medicine ball overhead
reverse crunch - used a 4 lb. medicine ball between my knees
ran the intervals- still no pain.
Looking ahead to the next few stages when the workouts get longer, I will probably start getting ready at the gym to save a few minutes.
I was thinking about grip yesterday. In the A workout it's getting difficult to hold the heavy dumbbells through so many exercises. But I think I need to do it anyway rather than switching to a barbell. Speaking of dumbbells, it's funny every time I pick up the lighter ones now, they feel sooo light- even 15 lbs feels like nothing!
I'm going out of town for a few days so I will take a short break from working out. When I'm back I will do the last two workouts of Stage 2. Next Monday I plan to start my 10 week run/walk program in preparation for the October 5 Race for the Cure 5k. This is very conservative since I am returning from injury. The workouts start at 3 minutes running, 2 minutes walking for 25 minutes. I will do these M/W/F and switch lifting to T/Th/Sa and see how that works.
Final stage 2 workout A:
front squat push press - went up from 45 lbs. to 50
step-up - 25 lb. db stepping onto bench
dumbbell row - 30 lb db both sets this time
lunges w/ rear foot elevated- 30 lb. db both sets
push-ups- advanced to the T version with a 5 lb. db in each hand
plank- switched to 45 degree so I could hold the full 60 seconds
cable - went up from 40 lbs to 45 the first set, back to 40 for second set
This workout kicked my ass the same as ever. I was ready to faint or puke, or both.
YAY!! I just finished my final stage two workout A today too!!! Also managed to do 30 minutes of SS cardio at the end...I really feel I need that! Great work!
hi there, just finished reading your log. im so impressed you can do T pushups with a dumbell, Im still floundering doing pushups from a standing 30 degree angle on the squat bar. Did it take you long to get to this point? I want to get back into running again, just because its summer and so much fun to be out, but I would love to get to the stage of doing 10 full push ups.
Good luck with the running, a walk run is a good combo, but I find it so much easier to run with someone otherwise i walk too much
your workouts are looking great! I'm just one or two workouts behind you. Congrats on the push-ups--those are hard for me. Good luck with your 5K training!
Weigh in and stats for July 27:
current weight: 128.1
moving average weight: 128.7
waist 26.5
abbdomen 29
hip bone 33.5
hips 37.5
chest 33.5
thigh 20.5
calf 13
upper arm 10
forearm 8.5
I'll be taking pics later today.
I completed my last Stage 2 workout B this morning.
wide-grip deadlift from box - moved up from 70 to 75lbs
Bulgarian split squats- moved from 30 lb. dumbbell to 35 lb. plate
underhand grip lat pulldown - stayed at 80 lbs. for both sets this time
reverse lunge from box - moved up from 18 lb. dumbbells to 20
prone cuban snatch - did both sets with 10 lb. dumbbells
swiss ball crunch- went up from 10 to 12 lb medicine ball overhead
reverse crunch - on a bench this time
ran the intervals- still no pain
I tried to start my 10 week run/walk program yesterday because I thought my tendonitis was healed. It started hurting on the second or third interval, so I had to quit. Back to the pool. But I'm sticking with the new schedule so I'll have more time in the pool.
I'm excited to move to Stage 3!
I enjoyed my first Stage 3 workout today.
One-arm DB Snatch- 30 lb.
DB Single Leg Romanian Deadlift 33 lb.
Bent Over BB Row 70 lb.
DB Single-arm Overhead Squat 10,20 lbs.
DB Incline Bench Press 20 lbs.
Plank- 45 degrees, 90 s.
Reverse Wood Chop 45 lbs.
Body Weight Matrix 3:00, 2:45
The DB snatch was easier than it looked (not easy to do, just easy to figure out how to do it). The Single-arm Overhead DB Squat was harder to do than it seemed. The body weight matrix was a killer.
Saturday: Workout 1A Stage 3
BB Romanian Deadlift/Bent-over row 70 lbs.
Partial single-leg squat BW
Wide-grip lat pulldown 80
back extension BW 1st set, 4lb. ball 2nd set, 6 lb. ball 3rd set
YTWL 5 lb. DB
swiss ball crunch 14-15 lb. medicine ball overhead
jackknife pike
side crunch on ball
prone cobra 90s.
intervals- 4 at 6.7 mph
This morning: Workout 2A Stage 3
One-arm DB Snatch- felt really weak on this one today. I started at 33 lbs. and could only do 4, next set tried 30 lb and again could only do 4, and last set down to 27 and still only got 4.
DB Single Leg Romanian Deadlift stuck with 33 lb since I was feeling weak.
Bent Over BB Row 70 lb. again
DB Single-arm Overhead Squat moved up from 10,20 lbs. to 12, 25 lbs.
DB Incline Bench Press from 20 lbs. up to 23
Plank- still at 45 degrees, 90 s.
Reverse Wood Chop from 45 lbs. to 50
Body Weight Matrix 3:09, 2:51, tried to use better form this time on the jumps
I think there are two reasons I had less energy this morning- I didn't eat much yesterday to make up for the pizza and beer Saturday night, and I couldn't choke down much breakfast this morning before the workout. I really want to eat oatmeal for breakfast, but it's not working out for me. I can't say it takes too long to cook, because it's only 6 minutes in the microwave, but it takes me too long to eat it because it's hot. I tried cooking it the night before one time, but then it turned into an unappetizing block. I tried it with egg whites this morning and it was pretty nasty. I had to add a teaspoon of honey. I ended up eating a few bites and then packing it up and finishing it at work after the workout. I think I will have to try quicker options, like cold cereal or toast with peanut butter. I bought a microwave omelet pan, so I will try that too. I will also try Tosca's recipe for Applesauce Pumpkin Muffins. That sounds very quick and easy to eat before a workout.
My weight loss has slowed, but I'm still making progress. I bought The Eat Clean Diet and Cookbook, so I will continue trying to transition to more clean eating.
Workout 2B Stage 3
BB Romanian Deadlift/Bent-over row up from 70 to 75 lbs.
Partial single-leg squat still used BW, but tried to go for more of a pistol squat
Wide-grip lat pulldown up from 80 to 85
back extension 8 lb. ball 1st set, 10 lb. ball 2nd set, 12 lb. ball 3rd set
YTWL stayed at 5 lb. DB
swiss ball crunch stayed at 14-15 lb. medicine ball overhead
stayed with jackknife pike
stayed with side crunch on ball
prone cobra 90s.
intervals- 5 at 6.8 mph
I'm starting to feel really good about my diet. I don't miss junk food, I don't drink as much alcohol, and I am eating fewer calories overall by sticking with cleaner meals. My non-lifting days are between 1300 and 1400 calories, and lifting days are 1500-1700. My weight is slowly but surely creeping down.
The good news from yesterday:
I mostly walked but was able to run a little for 30 minutes on the treadmill. I was out of town for the day, ate two meals out and made excellent choices. My weight is the lowest yet, down to 127.2.
The bad news from yesterday:
Instead of dinner I had 3 light beers while waiting for my delayed flight home.
Since I got home so late last night I decided to sleep in a little and skip the gym this morning. No big deal, I'll go tomorrow.
This morning: Workout 3A Stage 3
One-arm DB Snatch- 30 lb
DB Single Leg Romanian Deadlift stuck with 33 lb
Bent Over BB Row moved up from 70 to 75 lb.
DB Single-arm Overhead Squat moved up from 12, 25 lbs. to 15, 30
DB Incline Bench Press from 23 lbs. up to 25
Plank- tried the regular plank and couldn't hold it, still at 45 degrees, 90 s.
Reverse Wood Chop from 50 lbs. to 55
Body Weight Matrix 2:39, 2:42
Just stopping in to say hi and wish you luck with this challenge. Your workouts look great and it sounds like you've really got a handle on your nutrition. We have similar stats (although I think I'm older than you). I look forward to seeing your progress.
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