I LOL @ cleaning - I clean my whole house once a week mostly for the NEAT. My husband is like - you know you probably don't have to clean the whole thing every week, its just the two of us.
I am thinking of planting a garden with veggies this summer purely for the fact that it would force me to be outside and get in some more NEAT! Oh and I suppose I could use what I grow to cook with
LOL yea, I was even contemplating on getting excited about weeding!!
Anyways it begins the start of my rest days/week. I will get pics and stats up on Sunday. The boy will be here all weekend and I don't know when we will get the time to get my pics up. I plan to be back in the gym by Wed/Thurs.
I finally bought a food scale today. Very excited to use it.
I finally explained to my boyfriend the whole concept of this challenge and how serious I am becoming about my body and health. He said that he wholeheartedly supports me and that if his family cooks unhealthy just pull him aside and we will go out to eat to grab a salad or sushi or something of better quality. He is amazing.
He also told me that if my family or his cook poor food just either serve myself whatever is not gross and processed or try to come home later than they eat dinner. I have tried to explain to my family and his that I am trying to eat better for fitness, cholesterol and health, yet they continue to serve and buy sausage and pork and frozen dinners etc. I haven't been eating much of it actually anymore, but its frustrating when you say "I want to eat healthy" and our families report that sausage is healthy b/c it comes from pigs (next time you find the Sausage Cut of a Pig's behind, let me know). There is no sense in arguing with them.
I even made him go grocery shopping with me LOL. He enjoyed my health rants through Shoprite. I even got to make him an egg white omelette . My fitness bug rubbed off on him, maybe it will rub off on my family. Sad to say I live with two people who have been struggling to lose the last 10-20lbs for 4yrs... if only they will come to the darkside with us. LOL
end RANT
3 days of rest feels great! I cannot wait to get back into the gym on Wednesday.
I am looking into buying new weight lifting gloves. I am not sure what ones to get. The ones I have do not protect my wrists at all. Any suggestions?
Snow day today. I spent the morning shoveling snow and cleaning up the house. Did my Yoga Stretching DVD for the first time in 4months! It felt nice to stretch out a little. Spent sometime thinking about how I am going to tackle my next round of lifting.
Thinking it would go something like this:
M: Weights & 30min cardio
T: 3-4mi run
W: Weights & 30min cardio
TH: 3-4mi run
F: Weights & 30min cardio or Yoga Stretching/REST
Sat: Weights & 30min cardio or 3-4mi run
Sun: OFF or Yoga Stretching
I am continuously working on moderating my diet. I am thinking about cooking a lunch for the week from now on. I did it last week and I felt lighter & healthier than eating a sandwich or just a salad. Just a thing I do want to start to enter into my repertoire.
One more day of rest & I start NROL FL 3 on Wednesday. It looks killer!
I am thinking about cutting my rest week short by one day. Craving to do some activity esp b/c my NEAT was lacking for the last two days due to the snow. There is only so many times I can vacuum the house before it becomes excessive, so TV watching became the norm for me. Anyways off to work and then the gym I guess.
Looks like a good plan up ahead. Are you going to stop the HIIT?
I am going to stop it after lifting for sure. I want to do it on my days off from lifting, but I think its going to be more of a tempo run than HIIT. I plan to continue with the HIIT after my lifting once I finish FL III. I did workout 1A today and couldn't even muster out one interval.
NROL FL III Workout 1A
A. Dead Lift 4x12 65/75/85/95
Push-Up 4x12 BW all
Bulgarian Split Squat w. BB 4x12 45/50/55/55
2PT Dumbell Row 4x12 25/25/30/30
B. Dead Lift off Box 2x20 65/70
Barbell Chest Press 2x20 45/55
Walking Lunges w. DB 2x20 15/15
Cable Rows 2x20 60/60
C. Hanging Leg Raise 2x10 (2 sec up, 2 sec down)
30min 5% incline @ 3.5
* Needless to say FL III is a killer, but it was soo much fun!!! I am excited to see the results of this module at the end of March!
* I am not too sure if I challenged myself enough with the weights for the first go around, but I did feel a good amt of resistance. I am going to continue to increase my weights even though the repetitions in this module are pretty high. Lets see how far I can take myself.
* Okay I got to go rest. I forgot my allergy medication this morning and I am stuffed ugh.
Oh my bad - I totally didn't connect the fact that you were starting FLIII! And yeah, no energy for anything after those workouts for me. The 20 reps are killer! I think the first part of the workout is hard enough, then you have to do a whole additional superset. In all honesty though, I am kind of a sucker for these tough workouts and might do it again this year
I am definitely a sucker for hard workouts also. The DOMS of yesterday was worse than I expected. I guess I did lift hard enough .
Workout for today: 50min treadmill (4.25mi total). Pretty slow jog. Did a little tempo work mid-run, but it was between a 12min mi and 10min mi pace. Looks like FL III will get my running speed down for a little until I get used to the workouts.
I had some ridiculously good organic oatmeal bar today that my coworker made. Its made out of oats and wheat flour. I had two I def. balanced out my dinner tho. I cut out my pre-bed snack to accommodate for my mid day snack fest.
I still have DOMS from Tuesday. I need to do some tennis ball rolling tonight. Argh! And to top it off I am super congested again. I hate hate hate having allergies. Ugh. Time to invest in Mucinex. I would love to call out from work tomorrow and sleep, but 5 coworkers are out at a training. That leaves 6 of us behind to pick up the slack. Ugh lets see how I feel in the AM, Nyquil work now!
NROL FL III Workout 1B
A. Front Squat 4x10 55/60/65/65
Underhand Grip Lat Pull Down 4x12 75/80/80/75
Step Up w. DB 4x12 ech leg 10/10/15/15
DB Push Press 4x12 18/20/20/20
B. Squats 1x10 75
1x5 115
1x3 125
1x2 135
1x1 150
Wide Grip Lat Pull Down 2x20 55/60
Step-Up w DB 2x20 10/10
DB Shoulder Press 2x20 15/15
C. Swiss Ball Crunch 2x10 (2sec up; 2sec down)
30min on TMill on 5% incline at 3.5mph
Tennis Ball rolling for 15min.
Last edited by caitedid4 : 03-05-2009 at 08:04 PM.
I did a lot of NEAT today. Cleaned, Vaccumed, Laundry LOL. I have to find time to encorporate more NEAT, but there are only so many times I can clean the house. I cannot wait for spring, then I could clean the car or do some yard work.
You know... NJ isn't THAT far away from Maine... if you're looking for some more cleaning to do. Just sayin'.
Catching up on your log... nice progress! Good luck with the new program!
"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."
Alas, this sinus thing has not gone away and the DOMS has well lingered on into yesterday. I took yesterday off from the gym and working out and anything active.
Today I am going to take a stab at lifting and slow walking. The DOMS has gone away. The sinus thing is still here, but its better than it was yesterday. Here goes the gym...
NROL FL III Workout 2A
A. Dead Lift 4x12 75/85/95/105
Push-Up 4x12 BW all
Bulgarian Split Squat w. BB 4x12 50/55/60/65
2PT Dumbell Row 4x12 30/30/30/35
B. Dead Lift off Box 2x20 70/75
Barbell Chest Press 2x20 55/60
Walking Lunges w. DB 2x20 10/20
Cable Rows 2x20 65/65
C. Hanging Leg Raise 2x10 (2 sec up, 2 sec down)
NROL FL III Workout 2B
A. Front Squat 4x10 60/65/70/70
Underhand Grip Lat Pull Down 4x12 75/80/85/90
Step Up w. DB 4x12 ech leg 15/15/18/18
BB Push Press 4x12 45/50/55/55
B. Squats 2x20 65/70
Wide Grip Lat Pull Down 2x20 60/65
Step-Up w DB 2x20 10/10
DB Shoulder Press 2x20 15/15
C. Swiss Ball Crunch 2x10 (2sec up; 2sec down)
30min 5% incline Tmill @ 3.5
Baking some protein pumpkin muffins, hope they come out okay. YUM
Wow - look at all that red! Nice work. Hope the sinuses are better.
Are those the muffins from FLzine? When I read the recipe there I realized I had all the ingredients on hand at home - that never happens to me when it comes to cooking or baking. I might try them this week.
Wow - look at all that red! Nice work. Hope the sinuses are better.
Are those the muffins from FLzine? When I read the recipe there I realized I had all the ingredients on hand at home - that never happens to me when it comes to cooking or baking. I might try them this week.
Thanks. I think I overdid myself. My sinuses haven't improved, but I kept trying to make them go away by not resting . I was sent home early from work today. LOL Rest is something I need to even incorporate when its not even my planned week.
Yes, the muffins were from FLzine. I tweaked the recipe a bit and doubled the batch. They came out amazing though. I brought them to work, most of my unhealthy coworkers liked them.
You know... NJ isn't THAT far away from Maine... if you're looking for some more cleaning to do. Just sayin'.
Hey! I was going to say that! LOL Well, after youre done freezing in Maine, head on down south here to thaw out while cleaning my house.
I'm gonna go look for those muffins and see if I can depumpkinfy them Hate pumpkin! *shudder* Coming up with a decent muffin, especially if it gets me more protein, would be a good thing.
Hey! I was going to say that! LOL Well, after youre done freezing in Maine, head on down south here to thaw out while cleaning my house.
I'm gonna go look for those muffins and see if I can depumpkinfy them Hate pumpkin! *shudder* Coming up with a decent muffin, especially if it gets me more protein, would be a good thing.
You could always search for other types of protein muffins. I would think you could substitute bananas or blueberries for the pumpkin.
I am going absolutely insane laying around not doing anything (it has only been two days), but I hate not being able to do much NEAT, or work, or go to the gym, or leave the house. I went to my doctor today who told me one more day (today) of rest should be fine. He gave me a script for antibiotics if the mucus returns by friday.
I got clearance to go back to the gym tomorrow to lift and just walk. He doesn't want me to run until I am clear of mucus for at least 3-4 days, so that gives me until Fri/Sat. I am excited to do another FLIII workout tomorrow. Its a killer workout, but it leaves me feeling so that I accomplished it again. I have 8 workouts left of FLIII, this should fly by and be done by the time we are due for our March stats. Then I will start some Hypertrophy for a little while.
The diet has actually been on point for this whole month. I had one spoonful of ice cream and 2 cookies (I need at least 1 cheat every 3 wks lol), but everything else has been very very nutritious. I hope the numbers show on the scale this month.
Yep, I was thinking the same about subbing the pumpkin. Found the recipe and have also tried tweaking others over the past year or two. (I can't do artificial sweeteners, either.) Eventually, I'll hit upon the right combo of ingredients.
Sorry about the sinus stuff. I feel ya -- my sinuses hate me on a year-round basis. Hang in there!
NROL FL III Workout 3A
A. Dead Lift 4x12 85/95/105/110
Push-Up 4x12 BW all
Bulgarian Split Squat w. BB 4x12 55/50/65/70
2PT Dumbell Row 4x12 30/30/30/35
B. Dead Lift off Box 2x20 70/70
Barbell Chest Press 2x20 60/65
Walking Lunges w. DB 2x20 20/20
Cable Rows 2x20 60/60
C. Incline Leg Raise 2x10 (2 sec up, 2 sec down)
30min 6% incline @ 3.5
Lost a little strength on a few of the exercises, but I gained strength on some other areas. Totally beat at the end of this workout. Blegh it was definitely barftastic.
Today's workout was crappy to say the least. I had 0 energy mid workout and my strength was crappy. This could be a sign of a deficit. I have been monitoring my food more and weighing. I think I read somewhere that in a deficit your energy output is far less. I could be making up excuses and hoping I am reaching fat loss here, but I do think I read that somewhere. Anyways here is the workout.
NROL FL III Workout 3B
A. Front Squat 4x12 65/65/65/60
Underhand Grip Lat Pull Down 4x12 75/80/80/80
Step Up w. DB 4x12 ech leg 15/15/15/15
BB Push Press 4x12 50/50/50/45
B. Squats 2x20 65/70
Wide Grip Lat Pull Down 2x20 60/60
Step-Up w DB 2x20 BW/BW
DB Shoulder Press 2x20 15/15
C. Swiss Ball Crunch 2x10 (2sec up; 2sec down)
I had no energy to even do my usual 30min slow treadmill walk. I haven't had a poor lifting day in a while. This usually happens when I try to run and lift all in the same day. Never on a day where I just run. It could also be an increase in NEAT. I have made it a point to walk down the three floors at work at least 10 times in a day, which I have been doing for the last 2 weeks.
Hmm...I am going to ask my questions on the FLTS board. I do think I saw it there.
I am going to try to get some cardio/yoga in tomorrow AM. I planned a rest day, but I am going out with my girlfriends for dinner and I would like to get some physical activity in tomorrow to make up for the girls night out. I am also going to my moms for the weekend, so lifting will have to wait until Monday. I can get in a few runs and yoga sessions, which might help the recovery and take time off from lifting for a few days.
He is amazing. 
if only they will come to the darkside with us. LOL
. 
. I was sent home early from work today. LOL Rest is something I need to even incorporate when its not even my planned week. 
Linear Mode
