So this is my training log for the women's challenge! Yay!
Some info about me:
I'm 29, I've been working out seriously (6 days/week, weight training) for about 5 years, but I stopped working out early on in my pregnancy with my daughter, who is now 14 months old. I started back up again when she was 9 months with NROLW, which is how I found this forum. I did NROLW through stage 4, but got bored with the routines and lack of explanation about why you were doing particular exercises and rep ranges. (I'm a why kind of girl, I like to know the theory behind what I'm doing). Before NROLW, I did workout videos exclusively for all my training. I just love having the feeling of a personal training or gym class, but the convenience of doing it at home. I've tried doing more gym-style training on my own, but I just don't enjoy it as much as videos. So, I'm back to them. I mostly do Cathe Freidrich, but have a few other instructors too, like P90X.
My Goals for this challenge:
Right before I got pregnant, I had just finished doing a round of P90X, and I was definitely the fittest I've ever been. I want that back. Side benefits were that I could do lots of pull ups, I started rock climbing and progressed really well, and I fit in really, really small pants. For now, I just want to be able to do at least 5 full form pull ups again (right now I can do 5 chin ups, and 2 pull ups), and I'd like to get some of that definition back. It may be silly, but I want to get fit again before I have the next baby, partly because I'm vain and partly because I had a very easy pregnancy the first time which I think was partially because I was so fit going into it.
My Plan:
Because enjoy them so much, I'm going to continue using workout videos for all of my training, except for the occasional
treadmill run. I will change my routine every 4 weeks. I just finished a rotation that worked each muscle group twice per week, one full body session and a 3 day split. Now I'm doing a one body part per day program, with about 30 min of cardio per day after weights.
I'm eating according to the 10 habits of John Berardi, and am awaiting my copy of Precision Nutrition to follow the customization plan after my 5 weeks of 90% compliance.
Current Stats:
height: 62
weight: 124.5
body fat: 24.2% (superilliac caliper)
waist: 27.875
hips (over pelvic bone): 33.75
L thigh: 22
R thigh: 22.25
bust: 32.75
under bust: 29
Before Pics:
Chest (3 sets of 8 reps for each, 4-0-4 or 2-2-4 cadence for most)
Around the Worlds DB - 2x6
Decline Bench Press BB - 45
Incline Chest Flyes with Internal Rotation DB - 2x9
Staggered Hand Push-Ups - toes
Abs - crunches, reverse crunches, planks
Cardio: 35 min kickboxing
Eats: I'm sad I had to use one of my 4 10% days today on lunch. I had plans to see a family friend, and I thought we would go out to lunch and i could order a nice grilled chicken salad, but instead, she offered to cook for us - grilled cheese! :O at least it was PWO! But it was with yummy yummy bread and Tillamook cheddar, so it ended up being worth it. Everything else was on track. I made my chocolate peanut butter protein shake into ice cream with my KitchenAid Ice cream attactment, and it was awesome. Protein ice cream is somehow waaaaaay more exciting than protein shake. Especially when it's so hot hot hot. I'll definitely be making more of these.
Thank you! I love yours! (I actually just had a "competition" with my gymnast brother to see who could do more one arm push ups. He won, at 5 or so, and I lost, at 0. hehe)
Quote:
Originally Posted by GinnyLou
Welocme and good luck in the challenge!
Thank you! You too. I was so impressed with your results last time. You did an awesome job!
Tuesday's Workout: Biceps: (3 sets of 8, 4-0-4 and 2-2-4)
Contraction Concentration Curl BB - 45, 30, 30
Biceps Bonfire DB 2x6
Lying Biceps Curl with Resistance Band - heavy
Cardio: 35 min step/plyo intervals
Wednesday's Workout: Triceps: (3 sets of 8, 4-0-4 and 2-2-4)
French Curl DB - 1x18, 21,21
Band Push Down with Towel & Band - heavy
Decline Triceps Dip - bw
Abs: 15min standing ab work
Eating has been on track. Yay me. I've been doing the Precision Nutrition 10 habits for almost 2 weeks, and I expected it to be a lot harder to get over my sugar cravings. I love brownie batter, cup cakes, banana bread...basically any sugary/fatty sweet. mmmmm.... In the past when I've eaten better, I spent a lot of time trying to remake recipes to make carby foods less carby (like high protein banana bread). This time, I'm not doing that. I'm just not eating that bad stuff at all, and it's working much better. I haven't had a craving for cookie dough since I started last week. Woo hoo.
Px90 is an impressive WO, so is 5 pull-ups! I hope you can reach that again. I have always wanted to be able to do a pull-up but I read an article ( I think it was Leigh's) And for a woman to do one she has to be close to goal weight so that's something to look forward to. Good luck with the challenge!!
Bev.
I have always wanted to be able to do a pull-up but I read an article ( I think it was Leigh's) And for a woman to do one she has to be close to goal weight so that's something to look forward to. Good luck with the challenge!!
Bev.
BTW... You have a beautiful baby!!!
Thanks Bev!! I never thought about the pull up/weight issue, but that totally makes sense. It's certainly a lot easier to do a pull up
when you don't have to pull as much up!
I had to take a rest day early, it should have been today, but I had to do it Friday instead, because my daughter's daycare was unexpectedly closed, and my husband had a wedding to shoot (he's a photographer), so I didn't have any time to get my workout in. Not a big deal, since I'll just push everything back and skip the scheduled rest day, so it should all work out.
I'm still doing well on the eating. I thought sticking to the 90% compliance would be hard, but it's really not that bad. 4 "cheats" per week is totally doable for me, and having that option means I can eat really well for the rest of my meals. I'm happy that I've been able to stick with this plan so well so far. For the past two weeks, I've met the 90% compliance rule no problem.
Thursday's workout was Legs. I did Cathe's Pure Strength legs, which is mostly 2 or 3 sets of 10-16 reps, with some low pulses and holds for standing work, and 3 sets of 32(?) for floor work. This is more of an endurance workout, since most people don't have a squat rack at home to go really heavy. (I do, so I'm thinking soon I want to do some heavier leg work soon) I switched from my "girly" troy lite bar to my oly bar this time, and alegedly went up in weight by 5lbs from the last time I did this workout - but man, that 5 lbs made my legs sore sore sore. I'm wondering if my lite bar isn't lighter than i thought it was. (Or maybe my oly bar is secretly heavier than 45lbs. hehe.)
Front lunges - 2x20lbs
Dips - 2x20lbs
Static lunges - 55lbs
Plie squats - 55lbs
Step ups 12" step -2x20lbs
Squats -55lbs
Sit-n-stand - 16" chair - 55lbs
Quarter dead lift - 55lbs
Calf raises - bw
Inner Thigh band raises- medium
Outer Thigh band rasise- medium
Double Hamstring raises w/ band - medium
Single Hamstring raised - bw
Friday's workout was rest day.
Saturday's workout Back Part 1(3 sets of 10 reps)
T bar rows - 47.5lbs
Bent Over Rows - 55lbs
1 arm rows - 1.25lbs
Shrugs - 2x12lbs Back Part 2 (1 or 2 sets of 16) (first time with this workout - need to increase ALL of these weights)One Arm Lat Rows DB - 1x20lbs
Overhand Dead Row BB - 35lbs
Underhand Dead Row BB - 35lbs
Post. Delt Flyes DB - 2x10lbs
Abs: crunches, reverse crunches, clamshell crunches
Cardio: 35min kickboxing
Cardio: Step/Plyo/Leg Circuits - 35min
Monday's Workout: Shoulders:
Part 1:
Arnold press 3x10@9s
Seated clean/press 1x10@6s, 1x10@3s
Standing laterals 2x10@6s
Reverse fly 2x10@6s
Seated laterals 1x16@6s Part 2:
Upright Rows BB 1x16@35, 1x12@35
Militaries BB 1x12@30, 1x8@30
Flex Lateral Delt Raise DB 1x12@6s, 1x8(3ct)@3s
Abs: 6min crunches (variety)
Cardio: 30 min step
Tuesday's Workout: Biceps:
Bar curls 2x10@35
Seated db curls 2x10@12s
BB Negative Curls 1x10@35, 1x10@30
Concentration curls 2x12@9s
Cardio: 35min step/plyo intervals
Workouts are good. I had to skip "part 2" of my biceps yesterday because I was running late for a meeting, but still got in a good workout.
Today I had a lunch meeting where lunch was provided, and I thought it was a chicken salad, which is on plan, so I didn't bring my own food. Instead, it was sandwiches, which is NOT on plan. Bleh. I only ate 1/3 of the bread, but I'm still a little annoyed. I guess that will teach me not to bring my own food just in case. It means I'm going to have 5 10% meals this week, instead of 4, because today is my wedding anniversary, and hubby and I are going out to our favorite restaurant to celebrate. Yummy yummy yum. I've been looking forward to it all week!
Hey, Happy Anniversary!!! How many years?
Enjoy your date tonight!!!!!!
Quote:
Originally Posted by Chloe2
Happy Anniversary!
Quote:
Originally Posted by karenmc6
happy anniversary! and way to go on the workouts - i need to check out some of those dvds.
Thanks everyone! It was our 3rd anniversary, and funnily, only the 3rd time we've left the baby with a baby sitter to go out on a proper date :O. It was fun!
Karen, if you want some recommendations for DVDs, I have tons and would love to make some suggestions
Yesterday, I only had a triceps workout scheduled, but I wanted to add some cardio since I knew I'd be eating out and having delicous dessert, so I subsituted Cathe's 4 day Split Bootcamp workout, which is 30 min of plyo drills that are pretty much HIIT, and then a 30min bi/tri workout. I just skipped all the bicep work. Super fun workout!
I've been reading in so many places (including here!) about the 100 push ups challenge, and I'm thinking I want to try it. I have a question: I just tried the test, and I can do 35 push ups. Do you think I should skip ahead and start on week 3 or 4? It seems like if I just start with doing 10 in week 1, I'm not going to be challenging myself. What do you think?
Wednesday's Workout: Triceps:
Dips 1x12@bw
DB Seated Overhead Extensions 1x12@10, 1x10@15, 1x8@20, 1x6@25
Lying Extensions BB 1x8(2-0-6)@30 (increase this)
Lying Extensions DB 1x8(2-0-2), 1x4(4count pulse)@6s
Dips 1x8@bw, 32pulses@bw
Close Grip Pushups on High Step @bw
Single Arm Press Down resistance band 1x16, 4x7pulses @medium
Kickbacks resistance band 1x16, 2x7pulses@medium
Thanks everyone! It was our 3rd anniversary, and funnily, only the 3rd time we've left the baby with a baby sitter to go out on a proper date :O. It was fun!
Karen, if you want some recommendations for DVDs, I have tons and would love to make some suggestions
Yesterday, I only had a triceps workout scheduled, but I wanted to add some cardio since I knew I'd be eating out and having delicous dessert, so I subsituted Cathe's 4 day Split Bootcamp workout, which is 30 min of plyo drills that are pretty much HIIT, and then a 30min bi/tri workout. I just skipped all the bicep work. Super fun workout!
I've been reading in so many places (including here!) about the 100 push ups challenge, and I'm thinking I want to try it. I have a question: I just tried the test, and I can do 35 push ups. Do you think I should skip ahead and start on week 3 or 4? It seems like if I just start with doing 10 in week 1, I'm not going to be challenging myself. What do you think?
Wednesday's Workout: Triceps:
Dips 1x12@bw
DB Seated Overhead Extensions 1x12@10, 1x10@15, 1x8@20, 1x6@25
Lying Extensions BB 1x8(2-0-6)@30 (increase this)
Lying Extensions DB 1x8(2-0-2), 1x4(4count pulse)@6s
Dips 1x8@bw, 32pulses@bw
Close Grip Pushups on High Step @bw
Single Arm Press Down resistance band 1x16, 4x7pulses @medium
Kickbacks resistance band 1x16, 2x7pulses@medium
Cardio: 30min plyo HIIT drills
No, start at the beginning....the goal is to get you to do 100 CONSECUTIVE push-ups. Set 5 of every day is your max set, so you'll still get to crank them out.
Set 5 of every day is your max set, so you'll still get to crank them out.
I'm confused by what you mean by this? Do you mean that each workout is 5 sets of (close to) your max? I'm just thinking that if I can already to 35 consecutive, that with rests and everything, 5 sets of only 10-15 won't be enough of a challenge. Looking at the program, if my max was, for example, 8, then I would start week one doing a set of 7, 7, 5, 4,max - so the program has you starting with doing sets of a number of reps that's pretty close to your max. If my max is 35, then shouldn't I start by doing sets of of something like 25, 20, 20, 18, max? Does that make sense? I realize there's also an endurance component to this as well, though....
Hi Jane! I was reading your reply wrong. I get it now - the 5th set is the set where I get to do all the pushups I possibly can. But, I still think I should try for a higher % of my max. I guess I'll just try it and see. Thanks for the advice!
wow - 35 consecutive push-ups is awesome. i've bookmarked the 100 push up program, but it will be a while before i can take it on - love having something waiting in the wings tho. i am watching everyone's progress with envy.
and good for you to get out without the baby! it's hard, but so important. we've got four kiddos (11-19) and it took us a while to catch on, but our time out together makes all the difference in the world. i am still a sahm (a bit of an indulgence when they're all in school) but my hubby is an ob/gyn and my being home has been the rock on which the whole house of cards was built. we try to make it out at least once a week - lunch or dinner, long walk or movie, etc.
wow - 35 consecutive push-ups is awesome. i've bookmarked the 100 push up program, but it will be a while before i can take it on - love having something waiting in the wings tho. i am watching everyone's progress with envy.
and good for you to get out without the baby! it's hard, but so important. we've got four kiddos (11-19) and it took us a while to catch on, but our time out together makes all the difference in the world. i am still a sahm (a bit of an indulgence when they're all in school) but my hubby is an ob/gyn and my being home has been the rock on which the whole house of cards was built. we try to make it out at least once a week - lunch or dinner, long walk or movie, etc.
Thanks! Yeah, I was a little surprised that I could do that many! I actually beat my husband. woo hoo!
We've been trying to go out without our daughter more, but it's so hard for us because none of our family lives near us, and it's so hard to find a trustworthy babysitter for a reasonable price. We finally found a good babysitter, so hopefully we'll be going out more.
Thursday's Workout: Legs: Amy Bento's Slo Mo Legs. Most reps are the first 4 at 4-0-4, and the last 4 at 2-2-4. Not sure how I feel about this workout. I like that it has "new" moves that are different than the standard squat/lunge/deadlift stuff, but I felt a lot of tension/pressure in my low back during the first two exercises, and the next day my low back is really sore. This just makes me nervous - the last thing I want to do is strain my back or worse.
Sumo Squats BB 3x8@65
Jefferson Squats DB 3x8@25
BB Side Lunges BB 3x8@50
Wobble Hack Squats DB 3x8@15s
Hammy Rockers (single leg lunge/deadlift superset) DB 3x8@12s
Glute Wrap BB 3x8@20
Single Leg Rock-Up Squat with Ball & DB 3x8@15
100 push ups challenge: I decided to start on week 3 and see how it goes. It went well, but was definitely a challenge!
25, 17, 17, 15, 26. Woo!
Friday's Workout: Triceps:Amy Bento's Slo Mo. Most reps are 4-0-4 for half and then 2-2-4 for the second half. I like this workout, but I think it might be a little short on exercises. Maybe it's just because I'm onlyt working one body part, though.
French Curl DB 3x8@21
Band Push Down 3x8@doubled heavy band
Decline Triceps Dip 3x12@bw
Cardio: 35 min of step/plyo intervals. I did Cathe's Body Max 2 Cardio Timesaver mix. It was a sweatfest, and super fun. Definitely doing this one again!
I've been eating according to the 10 rules of John Berardi of Precision Nutrition for almost 4 weeks now, but I haven't been keeping track of my calories and macros. I decided it would be a good idea to have an idea of what my eating is looking like, so I logged today. Even with my treat of a delicious and oh-so-worth-it banana nut muffin with breakfast, I'm going to come in at about 1800cal, with about 35P/35F/30C ratio. Not bad! I'm guessing that without that 500+ cal muffin, I'd be a lot closer to 1600cal, which is a great deficit. Woo. I'll log for the next few days to see how it is on a non treat day.
Saturday's workout: Amy Bento's Slo Mo Shoulders.
Seated Shoulder Press BB on ball 2x8@35, 1x8@25
Negative Cuban Press DB 3x8@6s
Incline Front Delt Raises on ball 3x8@3s
Reverse Delt Flye with External Rotation 3x8@6s
Cardio: Cathe's CTX All Step - 30min step. I haven't done this is a while, and it's really fun. Simple, short, with some intervals thrown in the middle.
Sunday's workout: rest day, so I only did the push up challenge work:
Week 3, day 2:
27
19
19
15
31
I can already tell that I've improved - I did almost as many on my last set as I could do on the initial test. This program is awesome!
Thanks! I've realized I'm freakishly strong. But I think it helped that I started working out, lifting really heavy, but was still eating all kinds of crap, which probably helped me bulk up. I'm realizing now just how much muscle I have. It's pretty cool. Now I just need to get rid of the fat that's hiding it.
I've made a few really yummy workout snacks recently that I want to share: Maggie Wang's Granola Chocolate Chip Cookies are pretty much one of my favorite treats ever, healthy and non. So delicious. I have actually worked out twice this week just so I could have one after my workout. hehe.
I also made the Peanut Crunch Bars from The Gourmet Nuitrition 2.0 cookbook, and they are so freaking good. I can't believe this is something that I'm allowed to eat. It is definitely a snack i would choose even if I wasn't trying to get rid of all my excess body fat. Yum.
I also finally just got my sample pack of BSN Lean Dessert Protein in the mail! I tried the cinnamon roll flavor this afternoon, and it was really yummy. I can't wait to try all the other flavors too.
Today's food was great, even though I met my husband out for lunch. We went to this great Japanese place by his work, and they have a fabulous grilled miso salmon that comes with a big salad (and rice, but you don't have to eat that!). So good and so not cheating, yay! I still have a snack later, but my cals will be about 1600, 35P/30F/35C. I'm glad that my instincts have been pretty right on as far as eating goes. I like that I don't necessarily have to log every day and I still fit my macros into the ranges I'm aiming for.
Monday's Workout: Back: Amy's Slo Mo Back. The slow 4-0-4 count on the lying rows really got me today. In a good way. I'm not sure what the deal with pullovers is. I never feel them in my back, no matter how hard I concentrate on my back and squees my shoulder blades together. hmm.
Lying Row on ball 3x8@21s
One-Arm Lat Pullover on ball 3x8@9
Seated Row with Band 3x8@double heavy bands
Standing Shrugs 3x8@55
Cardio: 30min treadmill run with Cardio Coach Volume 2. I love this workout but haven't done it in ages. I forgot how fun it is! And a huge sweatfest. I'll definitely be doing this again soon.
You're doing so well and I checked your blog out, too. Great rotation design and I see some of the same videos I have. Always nice to see someone else did P90X, too, and I totally agree with the post about knowing you can attain your goal or even better. You're really strong already and I look forward to seeing your progress.
X2.
Great news about your nutrition. I'd like to be able to just eat intuitively and not track every morsel. Maybe soon.....
...
You are going to really kick it on this challenge. I'll be following your progress .
Thanks Chloe! I love being part of a challenge where everyone is so supportive and fun. It's more like a club, not a competition, you know?
I'm only able to eat within my range w/o tracking because I DID track for a looooooong time, so I know pretty much what and how much to eat. I'm not sure it's intuitive, though. I still have to choose to eat well and not just make a batch of cookies everyday, you know?
Quote:
Originally Posted by Karen411
You're doing so well and I checked your blog out, too. Great rotation design and I see some of the same videos I have. Always nice to see someone else did P90X, too, and I totally agree with the post about knowing you can attain your goal or even better. You're really strong already and I look forward to seeing your progress.
Hi Karen! It's so nice to see other people that have/do workout videos. Sometimes I feel a little funny doing them - like it's not serious working out or something. Even though I know it is.... I think it's just the popular perception of what most videos are like, like a quick fix, spot-reducing infomercial type thing or something. Thanks for stopping by, I'm off to visit your log now...
Quote:
Originally Posted by Bev77
Just popping in. How's it going?
Thanks! Everyhing is good, I'm about to post workout and food stuff. You're so good at checking in with everyone! You must be home now, right? How long do you stay home before you leave again?
Hi Karen! It's so nice to see other people that have/do workout videos. Sometimes I feel a little funny doing them - like it's not serious working out or something. Even though I know it is.... I think it's just the popular perception of what most videos are like, like a quick fix, spot-reducing infomercial type thing or something. Thanks for stopping by, I'm off to visit your log now...
Oh, I didn't mean to mislead you, but I should say that right now I'm only using cardio videos. I did P90X last year (Sept-Nov) and December was a 4 Day Split Rotation. January I started the Women's Challenge here with NROL4W and then Leigh Peele's OPT for Fat Loss program.
I still have my strength training videos and will use them again, but am enjoying all the possibilities of even heavier weights right now. I have most of Cathe's videos, P90X, FIRM, Slim Series, some older VHS, some Amy Bento, Tracey Staehle, etc and tons of cardio that I've been using since 2001 and I won't be giving them up anytime soon.
I do agree with you on the popular perception of videos, too. Nice to find someone else who "gets" the video thing .
Instantblue's Women's Challenge Log
Everything else was on track. I made my chocolate peanut butter protein shake into ice cream with my KitchenAid Ice cream attactment, and it was awesome. Protein ice cream is somehow waaaaaay more exciting than protein shake. Especially when it's so hot hot hot. I'll definitely be making more of these.
Not a big deal, since I'll just push everything back and skip the scheduled rest day, so it should all work out.
Not many girls can do that. I might know 1,maybe
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