Based on your workout log, I'm going to venture to guess overtraining.....just MHO.
You could be right. I did just take a week off two weeks ago. I am taking a rest day today and avoiding my plan of yoga. I just want to come back strong.
Hmmm once again we seem to be having similar issues. Last week I noticed less energy and the feeling of hitting a wall on one of my strength workouts, and this week everything has been difficult. Less strength, less energy for even my slow jogging. I too was hoping its a sign of a true deficit.
Hmmm once again we seem to be having similar issues. Last week I noticed less energy and the feeling of hitting a wall on one of my strength workouts, and this week everything has been difficult. Less strength, less energy for even my slow jogging. I too was hoping its a sign of a true deficit.
I have been speaking with Leigh about this. Hopefully she will either able to discern if it is Overtraining or a Deficit. Then I will take it from there.
Today I am at my mom's. She lives in a rural area and its hard for me to turn down a chance to run without cars honking at me and being able to smell the trees. Planning on a 3-4mi walk/jog.
Did a refeed yesterday and Friday. Seemed to do the job. I ended up back in the gym today stronger than ever.
NROL FL III Workout 4A A. Dead Lift 4x12 95/100/105/110
Push-Up 4x12 BW all
Bulgarian Split Squat w. BB 4x12 60/65/70/75
2PT Dumbell Row 4x12 30/30/35/35
B. Dead Lift off Box 2x20 70/70
Barbell Chest Press 2x20 60/60
Walking Lunges w. DB 2x20 20/20
Cable Rows 2x20 60/60
C. Incline Leg Raise 2x10 (2 sec up, 2 sec down)
30min 4-8% incline (did hills) @ 3.5
Lots of NEAT today. Went Window shopping & got extra groceries that my family forgot. Now its time for dinner & laundry. Hope everyone had a great weekend.
Today I celebrated for St Patty's Day had (unbattered) fish and grilled potato chips and 2 beers. Normally I don't drink, but this is the one holiday I do like to have a few.
Tomorrow will be a new day. Workout then lots of walking in the city all day. Its the 2yr anniversary of the day my boy and I met. Very excited. We are going to see Wicked!!
A. Front Squat 4x12 60/65/65/70
Underhand Grip Lat Pull Down 4x12 75/80/85/85
Step Up w. DB 4x12 ech leg 15/15/18/18
BB Push Press 4x12 50/50/50/50
B. Squats 2x20 65/65
Wide Grip Lat Pull Down 2x20 60/60
Step-Up w DB 2x20 15/15
DB Shoulder Press 2x20 15/15
C. Swiss Ball Crunch 2x10 (2sec up; 2sec down)
Spoke with a trainer there. He is going to help me tweak my diet. Although I have been making gains in strength and have lost some body fat, there seems to be something missing in my diet. I am going to meet with him tomorrow to narrow it down to the nitty gritty.
Off to the city!! So excited...Sushi and a Play and no work all day :-)
Oh I LOVE Wicked! My kids and I know all the words to every song---how was it?!!
Quote:
Originally Posted by beesknees
Happy Anniverary Hope you had fun!
Wicked was amazing!! Thanks ladies! It was so much fun. I was so tired at work the next day. My workout definitely was just some slow and steady cardio on the stepmill Thursday night. All was worth it in the long run tho.
A. Dead Lift 4x12 95/105/110/115
Push-Up 4x12 BW all
Bulgarian Split Squat w. BB 4x12 65/70/75/80
2PT Dumbell Row 4x12 30/30/35/35
B. Dead Lift off Box 2x20 75/80
Barbell Chest Press 2x20 65/65
Walking Lunges w. DB 2x20 20/20
Cable Rows 2x20 60/60
C. Incline Leg Raise 2x10 (2 sec up, 2 sec down)
30min 6-9% incline (did hills) @ 3.5
Yesterday was a rest day. My diet was horrible! Ate eggplant parm and had three glasses of wine. I haven't had a night that indulgent since December. UGH today is a new day.
An indulgent day every now and then, is a good thing. Your workouts look great. I have been looking through NROL, trying to figure out what I want to do when this ankle is completely healed. You are doing really well!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
An indulgent day every now and then, is a good thing. Your workouts look great. I have been looking through NROL, trying to figure out what I want to do when this ankle is completely healed. You are doing really well!
Thanks! NROL is a really good program. I think Jane is doing Strength I. Its much harder than NROL4W by far.
Today's Workout: 3mile run 1.5hill walk
Now to figure out what to do with the rest of my time today. I already did the grocery shopping, laundry and cleaning...Hmmm maybe some window shopping will happen.
A. Front Squat 4x12 60/65/70/70
Underhand Grip Lat Pull Down 4x12 80/85/90/95
Step Up w. DB 4x12 ech leg 18/18/18/20
BB Push Press 4x12 50/50/50/55
B. Squats 2x20 65/70
Wide Grip Lat Pull Down 2x20 60/60
Step-Up w DB 2x20 15/15
DB Shoulder Press 2x20 18/15
C. Swiss Ball Crunch 2x10 (2sec up; 2sec down)
I did two days in a row of weights. Its not recommended, but today was the only day I have this week (until Sunday) to get to the gym. I have a doctor appt tomorrow, dinner with my Dad on Thursday, and then I am going to my Mom's all weekend.
NROL FL III Workout 6A
A. Dead Lift 4x12 95/105/110/115
Push-Up 4x12 BW all
Bulgarian Split Squat w. BB 4x12 65/70/75/80
2PT Dumbell Row 4x12 30/30/35/35
B. Dead Lift off Box 2x20 75/80
Barbell Chest Press 2x20 65/65
Walking Lunges w. DB 2x20 20/20
Cable Rows 2x20 60/60
C. Incline Leg Raise 2x10 (2 sec up, 2 sec down)
No Cardio. I plan to go on a 30min jog tomorrow night post doctor's then two rest days and a trail run on Saturday.
Stupid deficit...foggy, cranky, blegh, want my weekly refeed tomorrow NOW!!!!!!!
end rant lol
Having a rest day today Thank Goodness or I might get a headache from this. Actually weighing out my food as brought things into perspective, but I am ravenous, I hope this passes in a bit. I am eating a 500 calorie deficit, which brings me to 1650 a day. Geeze, unbearable I tell you. I cannot imagine going any lower but I think its also because I am doing more frequent intense weight workouts that do require a maintenance level of calories.
I am planning on starting OPT Remix on Monday. I will finish FL III Saturday. YAY! I want to focus more on exercise that is maintainable during a deficit. I also want a recomposition focus and OPT sounds more up my alley right now. Somehow FL III turned into a hypertrophy for me as I was eating at maintenance for 3 weeks into the session. Started to diet down towards the end and its unbearable. I will do my last FL III workout on Saturday after my refeed.
Good luck on the new plan! I have found the Built for Show workouts a tiny bit more bearable then Fat Loss III in a deficit. Still have tough days, but I think going doing to 2x strength workouts a week has helped.
1650 is not a lot for the workouts you are doing...believe me I know! I have been crabby lately, too. I hope its because of the deficit.
Well this weekend was aka "falling off the wagon weekend". I kept it within reload levels of calories (2,500 cal) for about two days now, but my macros have been off. Nothing I am going to allow myself to give up on. Sometimes we fall off the wagon, otherwise I wouldn't be human.
I am jumping back on the wagon today and starting OPT Remix tomorrow. Very excited. Last FLIII Workout today, log of it later.
Yesterday's workout: 4.5mile run
Today: Planned FLIII and 30-45min cardio
Well this weekend was aka "falling off the wagon weekend". I kept it within reload levels of calories (2,500 cal) for about two days now, but my macros have been off. Nothing I am going to allow myself to give up on. Sometimes we fall off the wagon, otherwise I wouldn't be human.
At least you kept it to just the weekend... back a couple of weeks ago, I had a "falling off the wagon WEEK"!
"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."
Good luck on the new plan! I have found the Built for Show workouts a tiny bit more bearable then Fat Loss III in a deficit. Still have tough days, but I think going doing to 2x strength workouts a week has helped.
1650 is not a lot for the workouts you are doing...believe me I know! I have been crabby lately, too. I hope its because of the deficit.
Being on a deficit is hard. I still have to get my macros down, but I am working towards it. Hope being on a deficit is not too hard for ya!
Quote:
Originally Posted by lorigaud
At least you kept it to just the weekend... back a couple of weeks ago, I had a "falling off the wagon WEEK"!
Good luck with OPT remix tomorrow!
Yea falling off the wagon is much easier than hoping back on lol. Thanks. I am trying to prepare my meals for the week today. I found a new & better scale online. I am going to use my cheap 5.00 scale until I order that one and it comes in the mail.
Workout for today & Last NROL FLIII workout
NROL FL III Workout 5B
A. Front Squat 4x12 60/65/70/75
Underhand Grip Lat Pull Down 4x12 77.5/80/87.5/90
Step Up w. DB 4x12 ech leg 20/20/20/20
BB Push Press 4x12 50/50/55/55
B. Squats 2x20 70/75
Wide Grip Lat Pull Down 2x20 57.5/57.5
Step-Up w DB 2x20 15/15
DB Shoulder Press 2x20 15/15
C. Swiss Ball Crunch 2x10 (2sec up; 2sec down)
I splurged on a digital scale. A month ago I bought a crappy manual scale that I could only afford at that time. I am totally in love with this new scale I weighed all my lunch and planned my meals up to thursday this week.
WORKOUT
WarmUp Exercises As Indicated in OPT Remix
Lat Pull Down Press 2x12 75/75
BB Bent Over Row 2x10 85/90
Curl & Shoulder Press DB 2x10 15/18
Straight Leg Crunch 2x15 4lb medicine ball
Side Bridges 2x60sec ech side
"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."
Way to go on finishing FLIII! I was so happy to be done with it. I liked the challenge but it was almost too much.
Looks like OPT Remix is a killer!
What kind of scale did you get? I got a $20 one at Target and I think I need to upgrade. Sometimes in the middle of measuring it turns off on me. Or it just won't turn on at all....I have a hard time believing the battery is already dead/low.
Way to go on finishing FLIII! I was so happy to be done with it. I liked the challenge but it was almost too much.
Looks like OPT Remix is a killer!
What kind of scale did you get? I got a $20 one at Target and I think I need to upgrade. Sometimes in the middle of measuring it turns off on me. Or it just won't turn on at all....I have a hard time believing the battery is already dead/low.
I am definitely glad FLIII is done also. OPT is only a killer because of the huge deficits. I am only two days in, so I am excited to see how it goes.
I got a Salter Scale from Bed Bath and Beyond. It cost me around 30 dollars. Its not the best, but it does not turn off on me. I have my manual one still as back up.
WORKOUT
Warm Up Exercises
A. Walking One Leg RDL 2x8 15/15 DB
Glute Bridge Ups 2x12 BW all
Walking Lunges with Plate Hold 2x10ech leg 10/10 Plate
Alt. Supermen 2x10ech side BW all
B. 2min @ 5.5mph
1min @ 6.0mph
2min @ 5.0mph
(5 rounds)
Officially I am dead. The deficit is not too bad on Day B, I think the first day was the worst. Its a little strange not having any starches besides veggies. I miss my oatmeal. I am sure I will eat it either as a post workout meal on the weekends and on my refeed days. I have a little oatmeal addiction .
Yes. My favorite are the irish ones. They take like 20minutes to cook, so its normally a weekend breakfast. Otherwise I just have the slow cook oats (not the instant blegh). I love mixing it with Natty PB, Banana, berries, and cinnamon. mmmmm
I weighed all my lunch and planned my meals up to thursday this week.
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