Today:
Dumbbell incline bench press 25# 4X10
Cable seated row 65# 4X10
Dumbbell shoulder press 20# 4X10 (failed on rep 5 or 6 of each set, then switched to 15# dumbbells to finish. Unsure why. I was able to do 25# 5X5 on 5/19)
Wide-grip lat pulldown 65# 4X10
Barbell close-grip bench press 50# 4X10
High Pull 50# 4X10
tread mill 30 minutes - varied speed between 4.5 and 6, incline 0 - 6 (higher incline with lower speeds)
I was supposed to do 3 sets of 15 reps today, but I didn't have it in me. I did 4 sets of 10 and some of the weights were lighter. Not sure why. I did overeat over the holiday, could that have something to do with it?
Anyway, after my diet break, where I ate everything and anything, my weight has remained the same. I'm ready to start counting again to see if I can shed some fat.
That's a small deficit since I think my maintenance is about 1600. But I'm adding in a little cardio (really hate the stuff!)
I am going to try to keep from going too low with calories and carbs to avoid binging. I also realized that when I want a snack, it should be higher in fat or protein. Simple carbs leave me craving more.
No exercise - daughter home from school sick.
Lot of NEAT - tried to keep moving all day.
It was also picture, weight and measurement day. Basically no change since last month. That's good given the binges and then the diet break. But also frustrating. I just want to get to maintenance already!!
Calories - 1500 - a good number I think, for the amount of activity today. If I can avoid snacking tonight, the day is a success. I could have had a little more protein and a little less carbs. But to avoid binging, I'm eating foods I enjoy instead of skinless boneless turkey breast cutlets over romaine lettuce with no dressing. BLAH!!! Tonight it was organic chicken apple sausages in a whole wheat tortilla with mustard (and of course the romaine with no dressing to go with it). The kids had the same thing, but they also had fruit and yogurt and topped it off with a large soft bake chocolate chip cookie. The yogurt is Dannon Natural Vanilla. That stuff is sooooooo good - but I think it is made with whole milk and has a million calories a serving. Ahhh, to be a kid again, instead of a vain 42 year old fighting the downward slide.
Feeling mad at myself. Accidentally jabbed myself in the forarm with the tip of a knife. Was cutting tape on a package - had my left arm braced on the package and swiped the knife from right to left - slipped and jabbed my left arm midway between wrist and elbow on the palmer surface. Small puncture, deep. Flushed copiously, applied antibiotic ointment and bandaid. Iced and elevated. Took advil and started oral antibiotics. Shouldn't be too serious but I think I poked the muscle. My whole forarm hurts when I pick something up in a vertical direction (like a curl). How am I going to do my upper body workout tomorrow??? GRRRR!!!!
Thanks Stingo. I ended up taking the weekend off - I scared myself a little bit with that one. Anyway, the weekend was super busy - soccer games, birthday party, dinner out with hubby - 4 course french meal with wine pairings. God only know how many calories, but well worth it. I am fine now and back on the wagon:
Dumbbell incline bench press 25# 3X15
Cable seated row 65# 3X15
Dumbbell shoulder press 15# 3X15 - The past two workouts have been week in this area. Still can't figure out why.
Wide-grip lat pulldown 65# 3X15
Barbell close-grip bench press 40# 3X15
High Pull 40# 3X15
Swiss ball crunch 25# 3X15
Squat 110# 5X5
Dead LIft 120# 5X5
Bulgarian Split Sqat 30# dumbbells 5X5
Step Up 25# dumbbells 5X5
Reverse crunches 3X15
Personal bests in squats and deadlifts. I feel like I can still go up on squats, but I'm maxed out on deadlifts. My grip fails on me more than my legs. Two different trainers at the gym told me today that they notice I work really hard and look very good. My biggest downfall is my nutrtion. I had a bad night again last night. Really wish I could nail the nutrition. Well, gotta keep trying. I will post today's nutrition at the end of the day.
Tomorrow I will go back up to 1400-1600. This weekend we will be entertaining friends from out of town. I have a bad track record in those situations. I am going to go to Costco and get some big fruit and veggie platters and try to stick to those.
My biggest downfall is my nutrtion. I had a bad night again last night. Really wish I could nail the nutrition. Well, gotta keep trying.
I'm with you on that. I just keep starting over every single time. Usually every Monday, sometimes I pull myself together before then. I figure at some point I'll catch a wave for a while and ultimately get there. That's the hope anyway Some days I'm more convinced than others.
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
OK Gen - no waiting until Monday this time. Let's have a successful weekend. It will be a super challenge since I am entertaining all weekend, through Monday! I'm sure you've got some fun stuff planned too. Let's see if we can be reasonable.
Dumbbell incline bench press 25# 4X10
Cable seated row 75# 4X10
Dumbbell shoulder press 20# 4X10 (failed on rep 6 of each set, then switched to 15# dumbbells to finish)
Wide-grip lat pulldown 75# 4X10
Barbell close-grip bench press 55# 4X10
High Pull 50# 4X10
Swiss ball crunch 25# plate 3X15
Treadmill 30 min. Very boring. But has been raining for days and I have been unable to get out to walk or bike. Did a few intervals, some hills at a fast walk, and some jogging.
Nurtrion - great through breakfast and lunch. Going to a Chinese Restaurant for dinner. Peking Duck is their specialty. I will post tonight if I manage to stay within nutritional goals. That means no wine or dessert, and small portions!!! I'll try.
OK Gen - no waiting until Monday this time. Let's have a successful weekend. It will be a super challenge since I am entertaining all weekend, through Monday! I'm sure you've got some fun stuff planned too. Let's see if we can be reasonable.
I can't at the moment I'm running sans thyroid and on a low-iodine diet in prep for a stint in the hospital next week. I'm just trying to stay sane not able to move around. Good new is I got NROL yesterday so I'll come back into the game refreshed and renewed.
Good luck at that restaurant! I know how hard that can be.
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
Squat 95# 3X15
Dead LIft 105# 3X15
Bulgarian Split Sqat 20# dumbbells 3X15
Step Up 20# dumbbells 3X15
Reverse crunches 3X15
Walk 45 min
Only 2 more workouts for Hypertrophy I in NROL. I may do a few extra though to get me to June 23. Will be going on vacation from June 23-30 which will be a good time to take a week off from lifting and then start a new program when I get back. I have the FLTS from Leigh Peele. I was thinking of doing Opt Remix. But with so much travel planned for this summer I don't know if I can stick to the diet well enough. (My track record says no.) I may move into Hyp II after the vacation.
Nutrition over the weekend terrible.
Looking puffy, but weight still the same. Don't know how that happened. I did do some kyacking but nothing too strenuous.
I was supposed to do 5 sets of 5 today, but went with 4 of 10 instead. I just like 10 reps the best. I like the feeling of almost failing on rep 8 and really struggling with the last 2. I don't think I go heavy enough when doing 5 reps to achieve that. Will have to keep that in mind next time I'm supposed to do 5X5.
Nutrition has been good since Monday. (I'm currently choking on some cracked pepper that I inhaled while eating turkey breast - ouch!) Will post nutrition at the end of the week.
Monday's cals were so low because I felt terrible. Too much wine and dessert over the weekend. As I put in tough workouts Tues, Thurs, and today, the appetite has increased. I really really want to keep the nutrition tight through this weekend!!!! Wish me luck.
Thanks. I actually have a shot at this weekend because I'm not traveling, entertaining or eating out. I have not figured out how to eat well in those situations - which is unfortunate because socializing is a big part of life. If any one has strategies that work for them, I'd love to hear about it.
Entertaining - I make the food that I normally eat. I've worked at making my own cooking wonderfully diet friendly. And I suppose I have enough talent that people don't seem to notice that they're having healthier choices. I tend to serve things family style, so I can take more protein, lots of veggies, and just a little of whatever starch I'm serving. The last people I had over got apricot ginger chicken with brown rice and green beans. There were biscuits as well (which I stayed away from) and a cherry/jam/yogurt sorbet I made, again fairly low calorie.
Traveling and eating out I don't do much. For school (which is kind of like traveling) I pack snacks and lunch, my most recent fav snack is homemade beef jerky. When I eat out I tend to aim for low carb choices. Not that I'm doing a low carb diet, but the easiest thing to do is drop the potato, rice and or pasta from a dish. I've done things like dressings on the side for salads even before dieting (as they usually put way too much on). I haven't run into a restaurant that won't make minor changes to meals, although I've occasionally had to pay a litte extra for swapping out the fries for a salad.
Eating at other people's homes is tougher. I usually take some kind of protein shake before I leave (to stop me from nibbling on the appetizers) and do about the same as I would do going out to a restaurant. I've got to say that most people I've had dinner with over the last little while tend to serve 'self serve' so I don't have to worry about people puting more on my plate than I want.
I try to step away from the food table - that is, not be within mindless grazing range of it, and that seems to help cut down on the eating. Going for lean proteins and veggies first is also a good strategy too, then have what you like as "dessert".
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thanks for the tips. I'll have to try them next time I'm in a tempting situation.
This weekend, since I didn't have too many temptations, I was successful in sticking with my plan. I haven't been able to maintain good nutrition on the weekend for a long time so it felt good.
Squat 110# 5X5
Dead LIft 125# 5X5
Bulgarian Split Sqat 25# dumbbells 5X5
Step Up 25# dumbbells 5X5
Reverse crunches 3X15
When I started Hyp I, I was doing 80# squats, and 90# deadlifts. So big improvement there. My nutrition is good for the time being, but I can't be confident I will keep going with that. My track record in that area is spotty. Over the weekend calories were on target, but a little high in carbs and low in protein. I'll take it though. It's a rare weekend that I can stay on track.
My husband swiped my NROL and headed to the gym this morning.
Finished Hypertropy I in NROL Monday. I need a week off, but I'm going on vacation June 23 so I'm going to keep lifting until then. I don't plan on doing any formal exercise while on vacation so that will be my week off. I won't even pretend that I will eat well on vaca, cause I know I won't.
So today I started Stage 6 in NROLFW. I skipped that stage when I initially did NROLFW. But since Hyp II in NROL calls for lots of chinups, I decided to go back to NROLFW and complete stage 6. This stage calls for 3 sets of 1 negative chinup. But I found that I could already do a few unassisted chinups, so I didn't do negatives.
chinups 4X3 Lat Pulldowns 10X2 90# (yes, 10 sets of 2). The tempo was pull down fast, hold for 1 second, then release slowly for a count of 4. Split squats 2X10 85# Pushups 2X10
Overall, this workout did not feel as challenging as the workouts I was doing in HYP I. But I liked it. It felt good to do something different. Hyp I felt very long to me - 24 workouts - and it was getting boring.
So I finished with 30 minutes on the treadmill. Incline 4, pace 4.5.
Notice I didn't post nutrition the past 2 days - can you guess why? Back on the wagon today.
Yoyo-ing with the nutrition constantly. Maybe because I am trying to go too low with calories. 12-1400 just doesn't work for me. It sets me up for overeating and then I have a few 2500-3000 days. Counterproductive. I am not seeing any changes. I did a little clothes shopping today and the thighs in those awful flourescent lights look about the same. Maybe a touch tighter, but no big improvements. I am not sure I can acheive body recomp on higher cals but I am going to give it a try because I am not getting anywhere with this plan. Plus I feel like I am failing all the time.
One other thought. High glycemic carbs make me lose control. Yesterday I was starving when I came home for lunch. I had no sweet potato or butternut squash cooked, so I had 2 oz of cornbread with my flank steak. It was like the flood gates opened and I ate a whole bunch more junky carbs. Today I had sweet potato with my turkey breast and I didn't have those cravings. I feel much more in cotrol. Could be because the 3000 calories I had yesterday satisfied me for a while, but I'm going with former.
So new goals:
1600 calories on non lifting days
1800 on lifting days
2 liters of water daily, maybe more if I do a lot of biking
1.5 g of protein per pound of body weight
Try to stay away from high glycemic carbs as much as possible
Be conscious of NEAT and try to keep it high
I try to get in a 500-600 deficit, but I don't eat lower than 1500 cals. If that doesn't get me the desired deficit, I know I just need to get off my ass that day and go for a walk
Yeah, I'll try to move more too to make up for the extra calories. Although, it may not turn out to actually be more calories. It might just be more stable amounts of food instead of going low/high, low/high. And I may end up feeling more successful because I am sticking to plan.
Some days I'm more convinced than others.
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