"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I am friends with the OLY Trainer at the Gym. He pulled me aside and we did some serious Power Squats. Power Squats
10 @ 45
10 @ 65
5 @ 75
3 @ 95
1 @ 115
1 @ 125
You gotta love "the red". Great workout overall. I am taking 2 rest days a week (more than normal), but it seems like NROL in addition to the HIIT and running I do most days is seriously kicking my butt. I have been incorporating a recovery shake post workout to ease on my muscle soreness.
I am looking forward to next week when Month 1 pictures are due. I am not sure how much progress I have made & my scale broke so I need to use the one at the gym for my monthly weigh in. My eating has been about 80% clean. I am proud of that. I am not sure if I can muster up 100% compliance, but it is something I am working towards.
On a side note, I am getting annoyed at men trying to chat with me at the gym. Maybe I am rude, maybe I am just not interested, but all I want to do is go to the gym and workout for me. I find it rude when men try to chat me up or pick me up when I am trying to get my workout in. This one guy hasn't gotten the picture. I am about to say "Look you are nice, but I have a nice man at home that I <3 to death. I appreciate your attempt at friendship here, but I want to finish my workout. I hope you understand." Grrr...sleezy gym guys.
Wow...that would be annoying! (But a compliment too...)
Yea it is a compliment, you are right. Still annoying in the same. I guess if I were single, it wouldn't bother me as much. Maybe it will motivate my boy to come with me to the gym and protect his prize. LOL
Yea it is a compliment, you are right. Still annoying in the same. I guess if I were single, it wouldn't bother me as much. Maybe it will motivate my boy to come with me to the gym and protect his prize. LOL
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
I think if my boy wasn't unemployed at the time he would totally join me. He would be the best workout partner. :-)
1/25/09
Did a day full of cardio. I went to the gym with my uncle and I finished my tempo run on the treadmill and ended up tacking on another bike workout waiting for him to finish up.
45min treadmill tempo run (4.10 miles)
45min stationary bike (9.0 miles)
SOOOO hungry afterwards. Burned too many calories, must refuel LOL.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Delayed opening was good in a sense where I got my workout in and laundry done early. I was just off mentally all day. I wanted to crawl back into bed and watch the snow/hail/rain fall. I made it through the day thank goodness.
On my ride home, my engine check light came on. I just got my car serviced and its only a 2yr old car, so this shouldn't happen. I hoped my gas cap was loose so I tightened it, but the light was still on. Now, I am worried that I hit a pot hole and heaven forbid it put a hole in something. My car was running fine on my ride home. The only other think I can do is check my oil tomorrow for a leak, then the next step will be going to the mechanic. I did call the mechanic at 5, but he was closed. If the oil is fine, I will head to work and I will speak with the mechanic when I am at work. If I can get in to get my car serviced tomorrow or on Friday, I might have to take a sick day Friday or leave early tomorrow to get the light checked out. I am hoping the boss understands. I honestly am hoping its nothing and it was just my car acting up because of the whacky weather.
On a lighter note, I think my last Break In Workout for NROL will be tomorrow. I am getting used to the exercises and I am ready to move onto Fat Loss II. It looks like if all pans out I will begin Fat Loss II for 4-5wks this Saturday.
I will be interested to see how you like Fat Loss II. I liked it better then I, and way easier than III that I am currently doing! It looks like we follow a similar workout schedule/type.
Hope the car is okay! I know that when my gas cap doesn't get put on properly the check engine light will stay on for a few days. Not sure if that helps you or not.
On my last car, I got so sick of the 'check engine' light coming on that I put a sticker over it. When I went to sell the car, I took the sticker off. Sometime during the sticker covering it, the light went off.
I will be interested to see how you like Fat Loss II. I liked it better then I, and way easier than III that I am currently doing! It looks like we follow a similar workout schedule/type.
Hope the car is okay! I know that when my gas cap doesn't get put on properly the check engine light will stay on for a few days. Not sure if that helps you or not.
I am following NROL workouts. I read the book and started going with Lou and Alywn's Lifter #4 example. The Break In part is getting to be boring, so I am looking forward to Fat Loss. I will be doing Fat Loss III after II. After looking at your journal, it looks hard, but I am excited to do it!
Quote:
Originally Posted by missjane
On my last car, I got so sick of the 'check engine' light coming on that I put a sticker over it. When I went to sell the car, I took the sticker off. Sometime during the sticker covering it, the light went off.
Yea the light was annoying...so I took it to the mechanic. It was actually something important..the 0xygen sensor, which helps reduce pollution and get good gas mileage (at least thats what I got from the guy). Got off of work early to get it fixed.
1/29/09
NROL Break In Workout 3B
A. Dead Lifts
Warm Up 7 @ 45
2x15 @ 75/80
B. Step Ups
2x15 ech leg @ 18/18
1 Arm DB Shoulder Press
2x15 ech arm @ 18/18
C. Close Grip Lat Pull Down
2x15 @ 75/75
Reverse Crunches 2x15 @ BW
HIIT ~ Did it on the bike, I do not want to over do running and hurt my knees (it has happened in the past).
5min Warm Up
1min Sprint Up Hill
2min Recover
(3 rounds)
6min Cool Down
Rest day. My fridays are always shot for the gym or the treadmill. In the summer its much easier for me to not rest on Friday, but meh work sucked today and all I wanted to do was go out to eat and relax.
Time to rest up for Fat Loss II tomorrow!
NROL Fat Loss II Workout 1A
A. Front Squats 4x12 45/55/45/45
Wide Grip Barbell Row 3x12 45/45/45
B. Dynamic Lunges 3x12 ech leg 45/45/45
Barbell Push Press 3x12 30/30/30
C. Supine Hip and Leg Curl on Swiss Ball 3x12 BW/BW/BW
Russian Twist on Ball 3x12 BW/BW/BW
Woot! Measurements coming soon! I have a feeling my chest and legs will be a little swollen due to TMO Visitor and the fact that I just worked out, but this is the only time I have to get my measurements and pics in.
January 2009 Stats
Height 5'8"
Weight 140lbs
Waist at narrowest: 28"
Waist at Belly Button 31"
Hips 38"
Chest 34"
Chest Under Bust 31"
Arms 11"
Low Thigh 17"
High Thigh 22"
January 2009 Pics
February 2009 Stats
Feb 09
Height 5’8”
Weight 140.5lbs
Waist at Narrowest: 27.75”
Waist at Belly Button 30.5”
Hips: 37.75”
Chest: 35”
Chest Under Bust 31”
Arms 10.25”
Low Thigh 17.75”
High Thigh 21.5”
February 2009 Pics
Goals for Jan 2009: CLEAN EATING GOALS 1- No coffee in the AM. I am on week 2 with this, but I would like to continue with it into the new year. If I need caffeine, I will try to do 1/2 caffeine coffee. I have sunk back into coffee again. I have been having 1 cup and not 3. Better than where I was in December.
2- No diet soda AT ALL. This was a bad addiction of mine, just made me more thirsty and hungry. I am on week 2 with this also. 0 diet soda. Yay Goal Accomplished.
3- Save sweets for 1x a week with a goal to decrease to 1x month. Slow & steady wins the race. I have been having sweets 1x week. Goal accomplished FITNESS GOALS: 1. Full Body Lift 3x Week - No machines, all free weights. Goal Accomplished.
2. Run 5-7 miles 2x week with one day of Cross TrainingThis goal changed 1/2 way through the challenge. It lasted about one week. Its going to be revamped for Feb goals
3. Increase weights and record all weights to show improvement. (I had a problem at recording & remembering what weight I left off at.)
I have kept a record of all weights on my journal. Yay
Goals for February 2009 Eating Goals
1. Continue with No diet soda.
2. Drop down to sweets 1x every 2 weeks.
3. Have a protein shake after every weight workout. Fitness Goals
1. Continue with 3x week lifting weights.
2. Continue with Metabolic Overdrive from NROL, HIIT 3x week for first 2wks of the month, followed by HIIT 4x week. Running 2x week on nonlifting and non HIIT days.
3. Continue to record all weights and exercise days.
Food totally slipped into PMS haven for the last 48hrs...Eggplant Parm followed by Burger followed by Root Beer Float followed by Bagel fest 2009....
Time to start over with the food thing. Planning to run on the treadmill tonight. I am not much for superbowl nor is anyone really having a party, so I plan to use the time doing something healthy and relaxing later on.
Ate soo much at our work luncheon today. Might as well use this food for energy later when I run & clean the bathrooms. LOL
so I need to use the one at the gym for my monthly weigh in. My eating has been about 80% clean. I am proud of that. I am not sure if I can muster up 100% compliance, but it is something I am working towards.
Linear Mode
