Today's workout: Stage 6 2A
negative chin-up 3x1 BW
underhand grip lat pulldown 10x2 110, had to drop to 90 because I strained a tricep on the negative chin-ups
barbell split squat 2x8 60
push-ups with feet on step + 1 riser 2x8
I had a mini-binge last night. I was hungry at work and had no snacks left. When I got home I had a banana and a cracker with peanut butter, then two servings of Ma Po Tofu with brown rice for dinner. Of course I was uncomfortably stuffed after that. Today I brought more fruit for snacks just in case.
I am constantly thinking I should cut calories and try to lose weight faster, but then reason wins out and I realize that I need to finish New Rules, then move to a fat loss plan. The whole idea was to regain strength. On top of that, my clothes fit again and my weight is slowly dropping. I have no complaints.
I had to skip Saturday's workout because I'm sick. I was hoping I would feel good enough to do it today, but I don't. I think I will still be able to finish Stage 6 before I go to Las Vegas.
I was discouraged by my high weigh-in yesterday (126.8), but then this morningI was at a new low (124.4).
Today's workout: Stage 6 2B
Reverse Lunges w/ One DB on Shoulder increased from 20 to 23 lb.
DB Two Point Row increased from 25 to 28 lb.
DB Push Press increased from 23 to 25 lb.
Back Extension increased from 25 to 30 lb.
Incline Reverse Crunch increased from 2nd hole to 3rd
I'm feeling better today, but still not 100%, so I'm glad these are short workouts. Unless I start feeling a lot better, I will probably skip cardio workouts this week. I've been doing the active isolated stretch routine every day for a week now and I think my leg is starting to feel better.
I've weighed in at 124 two days in a row now!
Sorry you're sick, but congrats on the new low! That's great that it's 2 days--I usually get to a new low and then bounce back up for several days. Hope it keeps going for you and you start to feel 100% soon.
Today's workout: Stage 6 3A
(regular) chin-up 1x3, 2x2 BW
underhand grip lat pulldown 10x2 100 lbs.
barbell split squat 3x6 up from 60 to 65 lbs.
push-ups with feet on step + 2 risers 3x6
It's been in the back of my mind since I started Stage 6, wondering how I will know whether I can do a regular chin-up unless I try. So today, instead of the negative, I tried a regular, and I was able to do three in a row! I did two more sets of two. I am amazed!
It's been in the back of my mind since I started Stage 6, wondering how I will know whether I can do a regular chin-up unless I try. So today, instead of the negative, I tried a regular, and I was able to do three in a row! I did two more sets of two. I am amazed!
That's pretty impressive to go from none to 7 of them! Just think - soon you'll be looking for a backpack.
Today's workout: Stage 6 3B 3x6
Reverse Lunges w/ One DB on Shoulder increased from 20 to 28 lb. (I picked up what I thought was a 25, and I thought it felt kind of heavy. After two sets I noticed that someone put the dumbbells in the wrong spot.)
DB Two Point Row increased from 28 to 30 lb.
DB Push Press increased from 25 to 27 lb.
Back Extension increased from 30 to 33 lb.
Incline Reverse Crunch 3rd hole in the adjustable bench
Today's workout: Stage 6 4B 3x4
Reverse Lunges w/ One DB on Shoulder increased from 28 to 30 lb.
DB Two Point Row increased from 30 to 33 lb.
DB Push Press increased from 27 to 28 lb.
Back Extension increased from 33 to 35 lb.
Incline Reverse Crunch 3rd hole in the adjustable bench
I can't believe Stage 6 is almost over! I really like it. I'm still obsessing over what to do after this. I will take the two weeks off while I'm working in Las Vegas, come back and do Stage 7, then, I don't know. Power Training? OPT? Eat Clean Diet Workout?
hey michelle - looking really good! you should be so proud of yourself for making it through stage 6!!
coincidentally, i'm leaving for vegas on monday too. my husband has a conference and i'm tagging along. can't say it's my favorite place (he schedules a trip out there at least twice a year!) but i am looking forward to having a diet/exercise break and having some alone time. i've got to be honest and admit i am looking forward to the food too - a little more variety than is available in rural maine - and i don't have to cook!!
Today's workout: Stage 6 5B 3x10
Reverse Lunges w/ One DB on Shoulder 23 lb.
DB Two Point Row 28 lb.
DB Push Press 25 lb.
Back Extension 30 lb.
Incline Reverse Crunch 3rd hole on bench
Hi, Michelle! Congrats on starting Stage 7. I was at the end of Stage 6 when I started Leigh's 30 day challenge. I'm wondering what will be next when I finish up the challenge a week from today.
I tried running this morning, so I will try Stage 7 tomorrow. It looks like I won't quite finish Stage 7, as we just planned a trip to Puerto Vallarta. I think I can get through 5 workouts though.
By the way, I am beyond frustrated because my IT Band still hurts, even when I haven't been exercising at all. I started with the foam roller and will do that a couple times a day for a while, but if it doesn't help, I'll have to go back to the doctor.
Barbell squat 2x8 @ 95
static lunge rear foot elevated 3x15 @ 10, 1x15 @ 8
pushups 4x15 (regressed from regular to 45 degree)
barbell romanian deadlift 4x15 @ 30
dumbbell bent over row 1x15 @ 15, 1x15 @ 12 2x15 @ 10
It looks like my weights were WAY lighter than some people around here (hi Celeste!) but I was working hard. I haven't been in the gym for two weeks, that might have something to do with it.
The only person you're competing against is yourself. That said, to be doing a workout like the Stage 7 is a victory in and of itself. Be proud of what you've accomplished.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
The only person you're competing against is yourself. That said, to be doing a workout like the Stage 7 is a victory in and of itself. Be proud of what you've accomplished.
November 19 workout: Stage 7 workout 6
BB DL 2x8 @ 100
DB squat with heels on plates 4x20 @ 20e
DB shoulder press 2x20 @ 10e
step-up 4x20 @ BW
underhand grip lat pulldown 4x20 @ 50
I was anxious to finish the prgram before I left on vacation, so I did the last three workouts three days in a row. I went to Hawaii and didn't exercise at all other than some hiking and walking. Now that I'm back, I'm just doing a little cardio until I decide what program to do next.
I am really frustrated with my weight. I ate pretty carefully in the trip, definitely less than most trips, and still came home 7 pounds heavier. I know it's just bloat, but it still drives me crazy. I hope I can get it back down before my final weigh in for the challenge.
I decided that I am done counting calories for now. I am going to give clean eating a good try and use Leigh's yes/no system to measure compliance. I am being a little easier on myself for now while I'm trying to get rid of the vacation bloat, and because it's Thanksgiving, but after that, I know I need to have some rules if I'm not going to be counting calories. I am thinking maybe beer is the problem. I seem to do ok on wine or liquor, but every time I have beer I bloat up. Sad, since I love it so much. I cooked Thanksgiving dinner so I was able to do it all pretty healthy, and I ate very reasonable portions.
My leg is also a big source of frustration. It hurts even when I don't run. I think I will try acupuncture.
I am also working on body acceptance. Even after getting back to the size I wanted, I still have fat on my lower body, and my middle and lower body are not as small as I would like. But that's just my shape. Here is a pic of me after snorkeling in Hanauma Bay on Oahu:
I eased out of tracking daily once I hit maintenance, but I still tracked once or twice a week to make sure I was staying in my target range. I found that since I'd been tracking for a year straight, I kind of knew what meals had what calories, etc. Now that I'm upping my calories, I've begun tracking again to make sure I'm getting enough calories and enough protein. Tracking is just one tool to use - you have to pick the tools that work best for you at any given time.
I just came off of a 10 day maintenance with higher calories and a week of majorly increased calories. What a way to end the challenge!
Hey, congrats on finishing NROL4W!!! I'm sorry you're frustrated weight-wise, but the whole body acceptance thing is a great goal to have--no matter what we weigh, we will never be perfect, right?
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