You can do a real chin-up? Awesome. I can't even hang from a bar without it hurting. Feels like my arms are pulling out of my sockets, guess cause I'm still too fat. Maybe I'll worry about it later when I'm lighter.
I am a pretty small person - barely 5 feet tall and sort of small boned too. That does make it a lot easier to do chin ups, pullups and dips.
I dropped out of commission this week. The muscle pull in my back has prevented me from lifting since Monday. I've taken a few long walks and nutrition has been good. I'm having a fairly easy time running a defecit without the heavy lifting. (The monster in me that usually demands food is finally quiet) Hopefully I can get back at it on Monday.
15 minutes stretching and foam rolling. The clicking in my hip is dissipating. It helps a lot if I stretch and foam roll. I've also been wearing heat wraps frequently. I'm about 90% back to normal.
Biceps curl, 5X6 used 20# to failure (usually 4 reps), then switched to 15# for 4 or 5 more reps
Swiss ball crunch, 3X12 25#
note: I have not increased my weights in a while. Too many stops and starts over the summer and more recently, muscle pull in my back. Hopefully I can be consistent and injury free for a while and start making some progress.
Feeling good. Overate last night. Today's calories very low so far. I am hoping that after I average today's and yesterday's calories, I am back on target.
Just when I think I've seen everyone's challenge log, I find another I've somehow managed to miss. Hello and *subscribe*! I'm jealous of your chinup-capability.
Just when I think I've seen everyone's challenge log, I find another I've somehow managed to miss. Hello and *subscribe*! I'm jealous of your chinup-capability.
Hi. Thanks I don't really have a large amount of upper body strength though. It's just that I am small, which makes body weight exercises a little easier.
Squat- 5X6, 95# (threw the squats in for fun - too many upper body exercises today) Chinup- 5X5 (substituted chins for cable seated rows - just because they're fun)
Another lovely day. Today is day 6 of running a deficit, and I've been successful with my deficit for 14 out of the last 16 days. The deficit is small, only about 300 calories, so I am not starving. I was able to stay on track this weekend which is unusual for me. We had no social engagements so there was not a lot of temptation.
I hope I didn't jinx myself. In the past, when I have crowed about success, I have fallen off the wagon badly. The scale is down a little, but it is probably just water at this point. Hopefully I can keep going.
Another lovely day. Today is day 6 of running a deficit, and I've been successful with my deficit for 14 out of the last 16 days. The deficit is small, only about 300 calories, so I am not starving. I was able to stay on track this weekend which is unusual for me. We had no social engagements so there was not a lot of temptation.
I hope I didn't jinx myself. In the past, when I have crowed about success, I have fallen off the wagon badly. The scale is down a little, but it is probably just water at this point. Hopefully I can keep going.
Not jinxing here, just cheering for you
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
Thanks Gen. I put it a tough workout today and I'm feeling very hungry, so I may eat maintenance instead of running a deficit. That may help head off a binge. I've giving myself a 300 calorie window so I don't feel like I failed if I can't stick to my deficit, but no more than 300!
Today's workout:
Foam rolling warmup and cool down.
Deadlift 2X25 70#
dynamic lunge 2X25, 75# step ups 2X25, 15#e.h.
incline reverse crunch 3X12
25 reps - haven't done that in a while. Brutal! I think I need more cardio in my life for the conditioning side of things. I just hate the stuff.
I think it's a fantastic programme. I've really enjoyed it (with some exceptions - not a huge fan of Stage 7) and since sorting out my nutrition I've recently finally seen some results. And I've gained strength as seen in my ability to do 3 chin ups!
I'll be posting my final pictures etc.. the weekend after next.
I'll take a break, do Stage One workouts for 2 weeks (6 total) then move onto NROL Fat Loss II.
Thanks Gen. I put it a tough workout today and I'm feeling very hungry, so I may eat maintenance instead of running a deficit. That may help head off a binge. I've giving myself a 300 calorie window so I don't feel like I failed if I can't stick to my deficit, but no more than 300!
Nice management! I'm in a re-grouping phase, at least. No deliberate deficit, nothing absolutely forbidden. I was restricting for too long without the management.
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Quote:
Originally Posted by Lost Dog
Plus, my desire to remain stunningly attractive outweighs the call of the cheesecake. mostly...
Nice management! I'm in a re-grouping phase, at least. No deliberate deficit, nothing absolutely forbidden. I was restricting for too long without the management.
I know what you mean. I can't go too low for too long without losing my mind. This 300 calorie deficit seems to be working for me. Yesterday I squeaked in a 100 calorie deficit. Given how hungry I was, that was a victory. Also, I'm not 100% what my maintenance calorie level actually is. Based on trial and error, I think it is 1800 calories. But I don't have a good idea of how many calories I burn in a day. I log my official exercise into one of the fitness sites and get an estimate. But that doesn't take into account everything else. Yestderday was a busy day - lots of running around, including coaching elementary school track for an hour. So, given my lifting, walking, and overall active day, my 1700 calorie intake may have been more than a 100 calorie deficit. Whatever, I'll take it.
Today will be more sedentary. I walked for 60 minutes early in the morning, but I have a lot of desk work I have to do so I will be sitting more. Will try to keep calories around 1500.
I think it's a fantastic programme. I've really enjoyed it (with some exceptions - not a huge fan of Stage 7) and since sorting out my nutrition I've recently finally seen some results. And I've gained strength as seen in my ability to do 3 chin ups!
I'll be posting my final pictures etc.. the weekend after next.
I'll take a break, do Stage One workouts for 2 weeks (6 total) then move onto NROL Fat Loss II.
I did Fat Loss II after finishing NROLFW. It worked well for me. Enjoy your break. You will need it. If I remember correctly, there are lots of 15 rep sets in there.
The last superset of rows, benchpresses and dips left my arms a gelatenous mess. After doing 25 reps of rows and benchpresses, I couldn't complete more than 3 dips in each set.
Thanks for stopping by. It was tough, but what a nice endorphin rush when I was done. And somehow, this workout doesn't make me as hungry as the lower body workout of deadlifts, dynamic lunges and stepups. I can eat half a cow after that workout.
This weekend was a holiday weekend. My kids came home from school at 11:30 on Fri and have off today. My daughter was involved in a soccer tournament Sat and Sun so I was on the road and on the soccer fields all day both days. No lifting occurred but NEAT was very high. I ate maintenance on Sat and Sun and went a little bit over on Fri. All in all, not bad for a holiday weekend. I'm looking forward to kicking it back into gear tomorrow when our schedule returns to normal.
I don't really have a large amount of upper body strength though. It's just that I am small, which makes body weight exercises a little easier.
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