Welcome back Rebecca! Your goals look good. I'd like to steal your "look lean and athletic, not just thin" one for myself it you don't mind! I've decided not to participate in the challenge but I'll still be here and I'll be keeping my log but I suppose it will move to the training log forum.
Hope you're feeling 100% soon. I look forward to following your progress!
Hi Chloe! Sorry you aren't in the challenge this time but I am glad to know you will be hanging out as I really enjoy keeping up with you. I'll go find your log if it moves. And thanks for the the get well wishes.....I am finally 100%!
Quote:
Originally Posted by Karen411
Hi Rebecca, nice to see you back!
Hiya, Karen! Thanks for stopping by....it's good to be back!
Quote:
Originally Posted by karenmc6
hi rebecca - glad to see you in the challenge!
Hey, Karen! Ditto on seeing you in the challenge. You are so impressive with your hard work and the progress you have made. I know this will be a great year for you!
Quote:
Originally Posted by foodfromafar
Welcome back and to the challenge! I hope you're back to 100% soon!
Thanks, Pauline.....I am glad to be back to normal!
Quote:
Originally Posted by msmogreen
Hi Rebecca--
I'm so frustrated. I have all my food ready, meal plans printed and I was all ready to go and now I'm sick! So, I'm thinking I won't be able to start WSFL until Thursday at the earliest. I see you've already jumped in. You look great already--you're going to be super lean by 2/1!
Wow, Kathy! You and I are twins with our circumstances.....I hope you are better too by now. I need to go stop by your log and check in on you. I was so disappointed that I got sick, especially on the first day. And then all last week when I was debating restarting WSFL today, I knew that I couldn't right now (I don't know how to explain but the whole idea turned me off, probably because my energy was so low and WSFL is so demanding). To mentally re-energize myself, I am going to see if focusing on strength and performance gets me the body composition I am looking for. I know it won't hurt!
Quote:
Originally Posted by Celestialmom
Good luck in the challenge and with WSFL especially!
Hi Celeste, thanks for stopping by. I looked at your Month 1 challenge pics a bunch because you have great muscle definition and I like the Maximum Strength program (I like Eric Cressey in general). You look awesome so I hope I can achieve similar results!
Quote:
Originally Posted by nutbar
*Drive-by sub for fellow challengers*
Hi Diane, I am so glad you stopped by. I remember seeing your posts during the original challenge last year. I look forward to getting to know you better.
Wow, Kathy! You and I are twins with our circumstances.....I hope you are better too by now. I need to go stop by your log and check in on you. I was so disappointed that I got sick, especially on the first day. And then all last week when I was debating restarting WSFL today, I knew that I couldn't right now (I don't know how to explain but the whole idea turned me off, probably because my energy was so low and WSFL is so demanding). To mentally re-energize myself, I am going to see if focusing on strength and performance gets me the body composition I am looking for. I know it won't hurt!
Oh well, best laid plans, huh? LOL. Good to hear you're feeling better. I am feeling nearly 100%. I don't know what I'm going to do at this point. I lost my job at the gym, so I'm not quite ready to go back. So, not WSFL quite yet for me right now, either. I think I may just focus on the nutrition aspect for the next few weeks, since that's been my week area, then maybe just go ahead and finish off NROL4W and get it done, see where I am.
OK, here it is, the lead in to my latest workout program. I am sure you all are like, "Geez, just pick one and stop jumping around!" Anyway, I plan to camp out on Nate Green's "Built For Show" program for the 12-13 weeks it takes me to complete the "Winter" program (strength focused).
Reasons why I am switching right now:
WSFL was more than I could take after being sick
Was planning to do something new right now anyway (as well as after WSFL, Round 2) so I picked the workout that interested me most out of the books I already had. My husband is grateful that I didn't purchase another book right now!!!
Why "Built For Show"
The book amuses me even though it is totally targeted for young guys trying to get action. Even with that, I thought the core principles of the book were solid and would apply to anyone, male or female.
I'll be honest that I like the shorter workout structure of the "Winter" program. It has 4-5 exercises rather than 6-7 so I can get done faster (I got done in 40 minutes today, including my warm-up routine). I may get lesser results because of fewer exercises, I don't know, but I plan to work as hard as I can so hopefully that won't be a problem.
I like "Power Training" and will do it again but this program has all the exercises picked out so I don't have to think as much.
This book has exercises I can do with my home gym. I really want to do Cressey's "Maximum Strength" but I don't have all the equipment and he discourages substitutions. *Sigh*, maybe one day. Until then, I have to live through Celeste.
January 11, 2008 (Sunday)
Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH)
Workout A of Phase 1 (ie weeks 1-7)
Workout 1 of 20
Squat 4x70
4x75
4x80
10x60
After today, I know I can go slightly heavier but it had been a while since I did squats and I don't have the greatest form (I lean forward too much but I go parallel).
Dumbbell Romanian Deadlift
8x25
8x30
8x35
I will go slightly heavier on these next time. I hadn't ever done these with dumbbells so didn't know the weights to use.
Reverse Lunge (with barbell)
8x60
Very tough today! I didn't increase the weights as recommended on each set because I couldn't. My legs were shaking!
Reverse Crunch
3 sets of 15
After the Reverse Lunges, I was toast for this exercise.
Oh well, best laid plans, huh? LOL. Good to hear you're feeling better. I am feeling nearly 100%. I don't know what I'm going to do at this point. I lost my job at the gym, so I'm not quite ready to go back. So, not WSFL quite yet for me right now, either. I think I may just focus on the nutrition aspect for the next few weeks, since that's been my week area, then maybe just go ahead and finish off NROL4W and get it done, see where I am.
Oh, Kathy, I am so sorry to hear about your job. And to be sick at the same time.....I am very sorry about that. Glad to know you are feeling better so that you can better figure out your next steps. Lots of hugs and I will be praying for you.
Thanks, Rebecca. I know it is going to turn out to be for the best. It would have been a lot better if it had been my decision and I would have had time to prepare. I'll be fine.
The book amuses me even though it is totally targeted for young guys trying to get action. Even with that, I thought the core principles of the book were solid and would apply to anyone, male or female.
I'll be honest that I like the shorter workout structure of the "Winter" program. It has 4-5 exercises rather than 6-7 so I can get done faster (I got done in 40 minutes today, including my warm-up routine). I may get lesser results because of fewer exercises, I don't know, but I plan to work as hard as I can so hopefully that won't be a problem.
I like "Power Training" and will do it again but this program has all the exercises picked out so I don't have to think as much.
This book has exercises I can do with my home gym. I really want to do Cressey's "Maximum Strength" but I don't have all the equipment and he discourages substitutions. *Sigh*, maybe one day. Until then, I have to live through Celeste.
January 11, 2008 (Sunday) Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH) Workout A of Phase 1 (ie weeks 1-7) Workout 1 of 20
Squat
4x70
4x75
4x80
10x60
After today, I know I can go slightly heavier but it had been a while since I did squats and I don't have the greatest form (I lean forward too much but I go parallel).
Dumbbell Romanian Deadlift
8x25
8x30
8x35
I will go slightly heavier on these next time. I hadn't ever done these with dumbbells so didn't know the weights to use.
Reverse Lunge (with barbell)
8x60
Very tough today! I didn't increase the weights as recommended on each set because I couldn't. My legs were shaking!
Reverse Crunch
3 sets of 15
After the Reverse Lunges, I was toast for this exercise.
I'm going to see if I can get Built for Show from the library. It sounds very interesting... I'm stickiing to shorter workouts myself for a few reasons - mostly time really. It might give me some ideas!
I've read the book but I haven't thoroughly examined the workouts. I didn't realize there were shorter workouts in there. That sounds interesting. I'll have to take a closer look.
Hi Rebecca, I just wanted to subscribe to your thread. You look great in your before pictures. We're the same height and it's very cool to have somebody in the challenge who is at my end end end goal weight. Very inspirational.
OK, here it is, the lead in to my latest workout program. I am sure you all are like, "Geez, just pick one and stop jumping around!" Anyway, I plan to camp out on Nate Green's "Built For Show" program for the 12-13 weeks it takes me to complete the "Winter" program (strength focused).
Reasons why I am switching right now:
WSFL was more than I could take after being sick
Was planning to do something new right now anyway (as well as after WSFL, Round 2) so I picked the workout that interested me most out of the books I already had. My husband is grateful that I didn't purchase another book right now!!!
Why "Built For Show"
The book amuses me even though it is totally targeted for young guys trying to get action. Even with that, I thought the core principles of the book were solid and would apply to anyone, male or female.
I'll be honest that I like the shorter workout structure of the "Winter" program. It has 4-5 exercises rather than 6-7 so I can get done faster (I got done in 40 minutes today, including my warm-up routine). I may get lesser results because of fewer exercises, I don't know, but I plan to work as hard as I can so hopefully that won't be a problem.
I like "Power Training" and will do it again but this program has all the exercises picked out so I don't have to think as much.
This book has exercises I can do with my home gym. I really want to do Cressey's "Maximum Strength" but I don't have all the equipment and he discourages substitutions. *Sigh*, maybe one day. Until then, I have to live through Celeste.
January 11, 2008 (Sunday) Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH) Workout A of Phase 1 (ie weeks 1-7) Workout 1 of 20
Squat
4x70
4x75
4x80
10x60
After today, I know I can go slightly heavier but it had been a while since I did squats and I don't have the greatest form (I lean forward too much but I go parallel).
Dumbbell Romanian Deadlift
8x25
8x30
8x35
I will go slightly heavier on these next time. I hadn't ever done these with dumbbells so didn't know the weights to use.
Reverse Lunge (with barbell)
8x60
Very tough today! I didn't increase the weights as recommended on each set because I couldn't. My legs were shaking!
Reverse Crunch
3 sets of 15
After the Reverse Lunges, I was toast for this exercise.
Rebecca--I like how you have obviously thought all these things out and have a reasoning behind your decision other than workout ADD...
Also, funny note--when I read, "I'll have to live through Celeste", I first took it to mean you'd have to tolerate me! As in, "I'll just have to live through this trial and tribulation..."
Rebecca, sorry you were sick and glad you're feeling better. Your new plan sounds pretty reasonable to me .
Thanks, Karen! Glad to finally be back to normal. And I appreciate the validation on the plan....this place has a lot of savvy people and it helps to "hear" that I am not out in left field!
Quote:
Originally Posted by foodfromafar
I'm going to see if I can get Built for Show from the library. It sounds very interesting... I'm stickiing to shorter workouts myself for a few reasons - mostly time really. It might give me some ideas!
Quote:
Originally Posted by msmogreen
I've read the book but I haven't thoroughly examined the workouts. I didn't realize there were shorter workouts in there. That sounds interesting. I'll have to take a closer look.
I looked again last night and, in general, all the Built For Show workouts are shorter than what I was doing with Power Training or Afterburn. The "Winter" plan (strength) is especially shorter with only 4-5 exercises a day and that is a refreshing mental change for me.
Quote:
Originally Posted by JustineCognito
Hi Rebecca, I just wanted to subscribe to your thread. You look great in your before pictures. We're the same height and it's very cool to have somebody in the challenge who is at my end end end goal weight. Very inspirational.
Glad you are feeling better, too.
Hi Pam! Welcome to the Challenge and to the logs. Looks like you have a great plan with FLTS.....I subscribe to Leigh's RSS feeds and know that she knows her stuff.
Thank you so much for your sweet and kind words....they made my day! I ought to post a picture of myself from 2000 since once upon a time I was about 25 pounds heavier with zero muscle/strength and would have continued to get heavier if something hadn't changed. Thank goodness something clicked about Body For Life to get me on a path to a more fit and healthier eating lifestyle. I didn't really "get it" with real fitness and strength until this time last year and I know I have a lot left to learn. But since January 2008, fitness has become more enjoyable and satisfying. This Forum is definitely a big part of my learning so I hope you have the same experience!
Quote:
Originally Posted by Celestialmom
Rebecca--I like how you have obviously thought all these things out and have a reasoning behind your decision other than workout ADD...
Also, funny note--when I read, "I'll have to live through Celeste", I first took it to mean you'd have to tolerate me! As in, "I'll just have to live through this trial and tribulation..."
Thanks, Celeste, for validating that I am not totally ADD!
And glad you were able to figure out what I meant instead of what I said!!! I am seriously jealous of your Maximum Strength plan so I will have to read your log a bunch and live vicariously!
January 13, 2008 (Tuesday)
Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH)
Workout B of Phase 1 (ie weeks 1-7)
Workout 2 of 20
Underhand Barbell Bent Over Rows 3 sets of 4x75
10x45
I need to go heavier all around. The underhand grip was new to me and I am typically weak with barbell bent over rows. But I forgot that I have never done 4 reps (lowest reps have been 6) so I didn't pick a heavy enough weight. Better luck next time!
Barbell Incline Bench Press
2 sets of 4x50
4x55
10x45
Again, too light. I don't have a spotter (I work out at 4:30am at home) so I when I couldn't get the 70 pound bar off the supports, I went a lot lighter and it turned out to be too light.
Dumbbell Shoulder Press
2 sets of 4x25
10x15
Overhand Grip Dumbbell Rows
4x25
4x30
10x25
This is when I hate not having access to a cable station. I had to sub more rows for the lat pulldown and I was too lazy to set up the reverse pushup. These were pretty hard.
Plank
3 sets of 60s
These kicked my butt today for some reason. I toyed with doing a more advanced version since standard planks are usually too easy and I am glad I stuck with the standard version.
Day 28 of 28 Warp Speed Fat Loss, Saturday October 25, 2008
Even though this is actually Sunday and my first day off WSFL, I thought I needed to post Day 28 for posterity.
Yesterday was no exercise and no carbs.
Here are beginning (9/28/08) WSFL & end (10/25/09) WSFL stats:
Measurement
9/28/2008
10/26/2008
Height
60 in
60 in
Age
38
38
Weight
114.6 lbs
110.6 lbs
Neck
13.125 in
13.125 in
Chest
31.25 in
31.25 in
Waist
(at bellybutton)
27.75 in
27.75 in
Hips
(at hip bone)
31.75 in
31.75 in
Left Bicep
10.56 in
10.25 in
Right Bicep
10.5 in
10.3125 in
Left Thigh
19.56 in
18.6875 in
Right Thigh
19.25 in
18.625 in
Left Calf
13.25 in
12.6875 in
Right Calf
13 in
12.9375 in
Body Fat %
(Fat Track II)
20.3%
19.2%
Body Fat % (AccuMeasure)
21.6%
17.4%
*on the last BF metric, I feel like my husband pinched harder than normal so I would guess that my BF is a tad higher than 17.4% but lower than 21.6%
9/28/08 (Left), 10/25/08 (Right):
While I am pretty certain that neither Mike Roussell nor Alwyn Cosgrove will be falling all over themselves to sign me as the WSFL poster girl, I did see and feel progress toward my fat loss goals. I lost 4 pounds over 4 weeks and lost girth. Not sure why my girth measurements above on the waist & hips don't validate this.....my clothes are definitely looser, especially in the thigh and butt areas. The 4 pounds is a big deal to me since I was losing at a much slower rate previous to WSFL and I am 5 feet tall so a smaller change either way is more noticeable. I would like to lose a couple more pounds of fat and will probably do another round of WSFL in January but right now I am not dissatisfied.
Lessons learned on WSFL:
Drink BCAAs! This ended up saving me starting in Week 3. I was turning into a low energy zombie and it was affecting me mentally (slower thinking). While drinking BCAAs, I was stronger all around and able to resist food much easier. Scivation Xtend is a good tasting BCAA drink.
You MUST measure all foods (weighing in grams is best). I did this from Day 1 and learned a lot about accurate portion sizes. I learned that before I started measuring my food, I was consistently underestimating the volume of food I was serving myself. I never had the deficits I thought I had (or maybe even had a surplus).
Don't fear the no-carb day. I went into WSFL thinking the no-carb days (7, 14, 21, and 28) would be horrible but they were the best from a satiety perspective.
Also, don't fear low calories and or low carb. I LOVE to eat and LOVE to cook. I am one of those snackers while cooking too. The low calorie meal plans helped me learn discipline in the kitchen.
Maintain water intake. I was not good at this at all.
I learned mental and physical discipline above what I thought I already had.
All in all, I would recommend this program to someone else who was had less than 20 lbs to lose and was ready to make the round the clock committment for 28 days. I wasn't 100% compliant but I was above 95% throughout. The WSFL materials provides are good but are blemished by the high number of grammar errors, spelling errors, and typos. Also, very few of the embedded links in the PDF worked (instead of showing the recommended supplement, the link took me to the WSFL sales page). I was very glad I already had Roussell's Naked Nutrition Guide to cross check portion/food substitutions. I think Roussell and Cosgrove could have cut some of the pictures in the text to condense the size of the e-book (I don't need to see pictures of buff bodies or healthy food choices to be motivated on a program like this). I also wish there was a real meal template and plan for the 105-110 pound range.
Even with all that, good program and it helped me out!
Final Weight: 110.6 lbs
Hi
Let me just say i read every page and stopped here real quick to say that you did an amazing job.
I am considering ordering this but have some questions for you.
The thing is I can get to gym 6 days a week, BUT SUNDAYS I do not work out at the gym and really not at home either.
I know for sure i can NOT get to a gym on Sunday..We get the family out the door ( 4kids included ) at 830 and drive 30 minutes to our church and by the time we get home the gym is closed on Sundays.
So my question is basicaly do I NEED a gym on Sundays inorder to do this program... Isnt it 28 days of excerise?
Hope that makes sense..
ok im off to finish reading your log
thanks
shari
Thanks, Celeste. I like that I get to focus on heavier weight right now and dabble with explosive lifts. I hear ya on the tiny hops.....I am sure I look very amusing!!!
Thank you, Chloe! Good suggestion on the vertical pull....I will go bilateral from now on since I am sure an effective exercise is more important. Hopefully, I will learn to do the windshield wipers without moving across the room!
On nutrition, it is funny you ask since I just binged on some marshmallow krispy treats made with Kashi Go-Lean.....yikes! But normally during the work week I am spot on with nutrition so I don't feel too bad. I have been continuing some of the WSFL meal plans (based on Naked Nutrition, which I own) with increased calories. I also consider myself a Precision Nutrition fan (member/owner here too) but the two programs are pretty similar since they share the same core tenets (90% compliance, carbs in morning or after workouts, etc). The thing I started liking about Naked Nutrition during WSFL was that servings of each macro are assigned to your meals & snacks throughout the day and you just pick the foods and the serving sizes that went with that meal or snack. I liked having a specific framework where I just "fill in the blanks" with foods I like.
I am not drinking the Xtend as much right now.....maybe a glass every other day. I use it now when I am low energy or need to avoid a temptation (hmmm....should have thought of that BEFORE my binge). I like Xtend a lot and just ordered some more in preparation for my WSFL Round 2 date with Kathy in January.
Oh, by the way, I just started creatine after workouts based on this story (along with other similar information) -> Figure Athlete - Creatine for Women. I'll give it 2 months and see if I notice any positive difference.
Hi
Let me just say i read every page and stopped here real quick to say that you did an amazing job.
I am considering ordering this but have some questions for you.
The thing is I can get to gym 6 days a week, BUT SUNDAYS I do not work out at the gym and really not at home either.
I know for sure i can NOT get to a gym on Sunday..We get the family out the door ( 4kids included ) at 830 and drive 30 minutes to our church and by the time we get home the gym is closed on Sundays.
So my question is basicaly do I NEED a gym on Sundays inorder to do this program... Isnt it 28 days of excerise?
Hope that makes sense..
ok im off to finish reading your log
thanks
shari
Hi Shari - So sorry for the tardy response! I am not the most attentive logger, especially of late.
Warp Speed Fat Loss is actually written to accommodate your type of schedule since it starts on a Monday and the no-carb days are actually Sundays with rest. For some reason I have always been better at starting my "exercise week" on Sundays with my rest day being on Saturdays (probably because that is the ONLY day I have to sleep in!!! ). So, I end up adjusting every workout program I do to start on Sundays so I think you will be in great shape schedule-wise with WSFL.
Just be prepared if you buy WSFL for the NUMEROUS spelling and grammar errors. I have several other materials from both Mike Roussell and Alwyn Cosgrove and I was very disappointed with the editing quality as it diminished the professionalism of their product. But having said that, the program is solid in both exercise and nutrition and I felt like it provided the burst of focus I needed last fall.
Thanks for stopping by, Pauline, even though I have been missing again of late!
Quote:
Originally Posted by Celestialmom
Nice looking workout! What are reverse pushups, by the way?
Thanks, Celeste! I have been lurking in your Max Strength log and you have been amazing!
Reverse pushups is the name Nate Green uses in Built For Show for what Alwyn Cosgrove calls Inverted Rows in Afterburn. Eric Cressey has a video on his 1/19/09 blog post (http://ericcressey.com/) and he also calls them Inverted Rows. For those who don't want to or can't see the video, Inverted Rows are where you lay on the floor underneath a bar at arms length and pull your upper body up to the bar while leaving your feet on the floor - the body is kept straight during the entire motion with only the arms moving. MAJOR DISCLAIMER: When I do these, my bar is much lower and my feet are on the ground!!! The dude in the video is a major stud with his set up!
January 15, 2008 (Thursday)
Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH)
Workout C of Phase 1 (ie weeks 1-5)
Workout 3 of 20
Deadlift 4x115
4x120
4x125
10x100
I am addicted to deadlifts! I can't wait until I can load the 45s (and use! ) on the bar!
Bulgarian Split Squats (w/ dumbbells)
3 sets of 8x15
Can you say butt-kicking?
Supine Hip Extension with Leg Curl
3 sets of 12
Swissball Crunch 1 set of 8x25
2 sets of 8x35
These didn't feel very hard so I need to check form
January 17, 2008 (Saturday)
Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH)
Workout D of Phase 1 (ie weeks 1-5)
Workout 4 of 20
Chinup
4 unassisted
4 unassisted
2 unassisted, 2 assisted with Jump Stretch Band
1 unassisted, 5 assisted with Jump Stretch Band (to failure, supposed to do 10)
Barbell Push Press 4x45
2 sets of 4x50
10x45
Barbell Bent Over Row 3 sets of 4x75
Skipped the back-off set of 10 for time
Dumbbell Bench Press
4x25
4x27.5
4x30
Skipped the back-off set of 10 for time
Side Plank 2 sets of 45s on each side
Very hard!
January 18, 2008 (Sunday)
Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH)
Workout A of Phase 1 (ie weeks 1-5)
Workout 5 of 20
Squat
2 sets of 4x80
4x85
10x70
Romanian Deadlift with Dumbbells
8x35
2 sets of 8x37.5
Reverse Lunge 3 sets of 8x65
Reverse Crunch
3 sets of 15
I saw a comment in Celete's log about Eric Cressey's instruction in Maximum Strength making a difference on how effective this exercise feels and she was right on!!! These were very tough when I focused on following Eric's instructions.
So general comments to wrap this up.....I am switching to a 4 day a week lift program. Nate Green specifically states to follow a 3 day a week program but I did 4 days per week with Afterburn and with Power Training....right now, I need 4 days of lifting a week to keep me focused as I am having trouble staying on track with getting up early each morning to exercise. Why does 4 days of lifting matter? Well, I don't like cardio all that much and I get off track when I sleep in on cardio days. I like lifting much better so, for now, I am stepping up weights to reduce the number of days where I am a bum.
Thanks, Celeste! I have been lurking in your Max Strength log and you have been amazing!
Reverse pushups is the name Nate Green uses in Built For Show for what Alwyn Cosgrove calls Inverted Rows in Afterburn. Eric Cressey has a video on his 1/19/09 blog post (http://ericcressey.com/) and he also calls them Inverted Rows. For those who don't want to or can't see the video, Inverted Rows are where you lay on the floor underneath a bar at arms length and pull your upper body up to the bar while leaving your feet on the floor - the body is kept straight during the entire motion with only the arms moving. MAJOR DISCLAIMER: When I do these, my bar is much lower and my feet are on the ground!!! The dude in the video is a major stud with his set up!
Wow, yeah, I watched that video and it was awesome. Those look hard!
Quote:
Originally Posted by Chloe2
Rebecca, you are really getting STRONG! Those deadlift #s are awesome and all those unassisted chins - when did that happen?! I am super impressed!!!
My sentiments exactly! Your workouts are looking really good.
I completely understand where you're coming from with not wanting to get off track on cardio days. I have had that problem also--it's better to just have a set time to get up no matter what, for me. And I'm glad my notes on the reverse crunches helped you. Sometimes I feel random putting some of those notes in there, since it's not like I'm asking a question or anything. Glad to know that my stream of consciousness can be helpful!
Reverse pushups is the name Nate Green uses in Built For Show for what Alwyn Cosgrove calls Inverted Rows in Afterburn. Eric Cressey has a video on his 1/19/09 blog post (http://ericcressey.com/) and he also calls them Inverted Rows.
Thanks so much for the link to that! I had a rough idea and I've done similar, wussier versions but now I know what to strive for when I'm going for the gusto.
Hi Shari - So sorry for the tardy response! I am not the most attentive logger, especially of late.
Warp Speed Fat Loss is actually written to accommodate your type of schedule since it starts on a Monday and the no-carb days are actually Sundays with rest. For some reason I have always been better at starting my "exercise week" on Sundays with my rest day being on Saturdays (probably because that is the ONLY day I have to sleep in!!! ). So, I end up adjusting every workout program I do to start on Sundays so I think you will be in great shape schedule-wise with WSFL.
Just be prepared if you buy WSFL for the NUMEROUS spelling and grammar errors. I have several other materials from both Mike Roussell and Alwyn Cosgrove and I was very disappointed with the editing quality as it diminished the professionalism of their product. But having said that, the program is solid in both exercise and nutrition and I felt like it provided the burst of focus I needed last fall.
I am going to wait until after i go to my orthopedic about this right wrist energy i have had since last summer. It hasnt gotten better and i need to see about that before i started lifting really heavy again.
Rebecca, you are really getting STRONG! Those deadlift #s are awesome and all those unassisted chins - when did that happen?! I am super impressed!!!
You know, I don't actually know! I mean I could go back and look at training logs and figure it out but I think the difference is when I put my focus on strength training in November rather than fat loss. I also started looking around and seeing women of similar size on this forum lifting a ton of weight so it motivated me to push harder. My next goals are breaking the century mark on my bench presses and my squats. Thanks for noticing!
Quote:
Originally Posted by Celestialmom
Wow, yeah, I watched that video and it was awesome. Those look hard!
My sentiments exactly! Your workouts are looking really good.
I completely understand where you're coming from with not wanting to get off track on cardio days. I have had that problem also--it's better to just have a set time to get up no matter what, for me. And I'm glad my notes on the reverse crunches helped you. Sometimes I feel random putting some of those notes in there, since it's not like I'm asking a question or anything. Glad to know that my stream of consciousness can be helpful!
My workout time is 4:30am so I am good with the set time but at times I lack discipline to fight off fatigue or just laziness. And it goes in cycles....I'll be good for a while and then something will trigger a lazy period (like being sick a few weeks ago). I am mentally telling myself now that if I wouldn't go to work with my hair unwashed or no makeup, then I shouldn't skip my workouts either!
Quote:
Originally Posted by nutbar
Thanks so much for the link to that! I had a rough idea and I've done similar, wussier versions but now I know what to strive for when I'm going for the gusto.
It is crazy isn't it??? I probably need to try one just to see what a wuss I am!
Quote:
Originally Posted by shari3boys
thanks so much
I am going to wait until after i go to my orthopedic about this right wrist energy i have had since last summer. It hasnt gotten better and i need to see about that before i started lifting really heavy again.
January 20, 2008 (Tuesday) Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH) Workout B of Phase 1 (ie weeks 1-5) Workout 6 of 20
Barbell Bent Over Rows
3 sets of 4x75
10x55
Barbell Incline Bench Press
4x60
4x65
4x70
10x55
Dumbbell Shoulder Press
2 sets of 4x30
10x15
Underhand Grip Dumbbell Rows
4x70 (barbell)
4x30 (dumbbells)
I tweaked my left shoulder using the barbell and switched to dumbbells for the second set. The shoulder felt worse after the second set so I skipped the backoff set of 10. I am happy to report that my shoulder is much improved today (almost normal).
Plank
3 sets of 60s
January 21, 2008 (Wednesday) Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH) Workout C of Phase 1 (ie weeks 1-5) Workout 7 of 20
Deadlift
3 sets of 4x120
10x100
I felt weak today for some reason and the 120 felt heavier than last week.
Bulgarian Split Squats (w/ dumbbells)
3 sets of 8x15
Supine Hip Extension with Leg Curl
3 sets of 10
Swissball Crunch
3 sets of 8x35
On another note, I applied to be a volunteer for Precision Nutrition's new informal exercise study. They are seeking 60 men and women to follow an 8 week training program designed by Alwyn Cosgrove and Fraser Quelch. The volunteers are divided into 3 groups and then the 3 groups each follow a different program to see which group achieves the greatest performance gains and fat losses. I really hope to be selected but wonder if my home gym and/or age will count against me. Anyway, PN will let applicants know if they are selected by 1/29/09. We'll see!
January 20, 2008 (Tuesday) Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH) Workout B of Phase 1 (ie weeks 1-5) Workout 6 of 20
Barbell Bent Over Rows
3 sets of 4x75
10x55
Barbell Incline Bench Press
4x60
4x65
4x70
10x55
Dumbbell Shoulder Press
2 sets of 4x30
10x15
Underhand Grip Dumbbell Rows
4x70 (barbell)
4x30 (dumbbells)
I tweaked my left shoulder using the barbell and switched to dumbbells for the second set. The shoulder felt worse after the second set so I skipped the backoff set of 10. I am happy to report that my shoulder is much improved today (almost normal).
Plank
3 sets of 60s
January 21, 2008 (Wednesday) Nate Green's "Built For Show" - WINTER PROGRAM (STRENGTH) Workout C of Phase 1 (ie weeks 1-5) Workout 7 of 20
Deadlift
3 sets of 4x120
10x100
I felt weak today for some reason and the 120 felt heavier than last week.
Bulgarian Split Squats (w/ dumbbells)
3 sets of 8x15
Supine Hip Extension with Leg Curl
3 sets of 10
Swissball Crunch
3 sets of 8x35
On another note, I applied to be a volunteer for Precision Nutrition's new informal exercise study. They are seeking 60 men and women to follow an 8 week training program designed by Alwyn Cosgrove and Fraser Quelch. The volunteers are divided into 3 groups and then the 3 groups each follow a different program to see which group achieves the greatest performance gains and fat losses. I really hope to be selected but wonder if my home gym and/or age will count against me. Anyway, PN will let applicants know if they are selected by 1/29/09. We'll see!
Careful with the shoulder--I messed mine up going a bit too heavy on the incline db press during NROL HTI and it hasn't been the same since. A slight impingement.
I hope you are selected for the training program. That would so cool. I missed that one. I haven't been to the PN board in a while. Did you upgrade to PN3?
On another note, I applied to be a volunteer for Precision Nutrition's new informal exercise study. They are seeking 60 men and women to follow an 8 week training program designed by Alwyn Cosgrove and Fraser Quelch. The volunteers are divided into 3 groups and then the 3 groups each follow a different program to see which group achieves the greatest performance gains and fat losses. I really hope to be selected but wonder if my home gym and/or age will count against me. Anyway, PN will let applicants know if they are selected by 1/29/09. We'll see!
I saw that information as well. I'm sure you'll be a good candidate. Good luck in getting chosen.
But normally during the work week I am spot on with nutrition so I don't feel too bad. I have been continuing some of the WSFL meal plans (based on Naked Nutrition, which I own) with increased calories. I also consider myself a Precision Nutrition fan (member/owner here too) but the two programs are pretty similar since they share the same core tenets (90% compliance, carbs in morning or after workouts, etc). The thing I started liking about Naked Nutrition during WSFL was that servings of each macro are assigned to your meals & snacks throughout the day and you just pick the foods and the serving sizes that went with that meal or snack. I liked having a specific framework where I just "fill in the blanks" with foods I like.
). I like Xtend a lot and just ordered some more in preparation for my WSFL Round 2 date with Kathy in January.
Linear Mode
