Workout 1/A4 and I plan to work really hard and work out any glitches in my form (after reading a thread in the NROLW section about correct form for push-ups), then I'll do some HIIT (increasing the speeds I tried on Sunday when I quite enjoyed it!)
Food-wise, I've been a bit off and a bit carb-heavy the last couple of days but new PP is on it's way so I'll be able to have a protein drink at work (current soy protein needs a blender) and I'm going to do some prep tonight so I have the right foods on hand.
My dad was telling me the other day that one ml of water = one gram so today I was eyeing up the 18.5 litre water cooler bottles and decided to pick it up (it has a handle). I liked knowing I could do that and that I wanted to do it.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Squat
1 x 12 @ 32.5kg (71lbs) - left knee was sore at rep 3 so stopped, then carried on and 'Pop!', it was fine.
1 x 12 @ 35kg (77lbs)
Push up
1 x 12 full - but struggled with correct position of arms
1 x 6 full + 6 on knees (with arms in correct position) Seated rows 2 x 12 @ level 9
Step ups Well, I tried step downs and tried not to lean forward too much.
2 x 12 holding 2x6kg (2x13lbs) Prone jackknifes
These were mean, struggled at rep 7 both times
2 x 10
Then I had a little rest in the changing room while I changed into my running shoes then did some HIIT:
3 mins @ 8kph (5mph)
1 min @ 12kph (7.5kph)
2 mins @ 6kph (4mph)
1 min @ 12.5kph (7.8mph)
2 mins @ 6kph (4mph)
1 min @ 13kph (8mph)
2 mins @ 5kph (3mph)
1 min at 13kph (8mph)
4 min cooldown
So tired on the way home. Made sure I got 8 hours sleep but I'm still tired.
Well, I bought a pair of shoes (Nike Zoom Quick Sister+) for lifting but I don't find them roomy enough in the toe for running. Does mean I have to carry around 2 pairs of trainers though!
When I started I wore running shoes when lifting but then I read that it's best to lift without a raised heel, which running shoes have.
I worked out what I should be aiming for on lifting and non-lifting days and this is close for a non-lifting day (less carbs and little less protein).
Eggs for breakfast with salsa and 1 slice ww bread
AM snacks: Protein drink, raw veg, raw cashews
Hummus and veg sandwich and 2 hardboiled egg whites for lunch
PM snacks: Banana, string cheese
Evening snack: Protein drink
Tofu in tomato sauce with green veg for dinner
Lifting: Stable as platform as possible. Running shoes have raised heels and all sorts of foam and cushioning. I would advise not lifting in these. The most common shoes recommended for lifting are Converse (Old school Chuck Taylors, aka chucks), Nike Frees and less commonly cause they are nuts, Vibram 5 fingers. Basically get rid of as much under your feet as possible.
Also lifting in running shoes is going to break down the cushioning in them quicker meaning you need to replace more often.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Lifting: Stable as platform as possible. Running shoes have raised heels and all sorts of foam and cushioning. I would advise not lifting in these. The most common shoes recommended for lifting are Converse (Old school Chuck Taylors, aka chucks), Nike Frees and less commonly cause they are nuts, Vibram 5 fingers. Basically get rid of as much under your feet as possible.
Also lifting in running shoes is going to break down the cushioning in them quicker meaning you need to replace more often.
Og.
Oooh thanks! I had a feeling that would be the case. I may need a bigger gym bag. I'll have to write all about my running problems in my log! My body and I have been having an Epic Battle over whether I become a runner or not.
Don't get me wrong on saying the Vibram's are crazy. I love mine. Especially for lifting. They have given be the ability to really know what part of my foot is in contact with the ground, and to more easily pull my toes away from it so I stay in contact through my heels instead of rocking forward on squats and KB work.
It's very easy to tell when the KB pulls you forward instead of you controlling it.
That all being said, I felt a little ridiculous walking out onto the floor the first time in them.
Bag size wise, I have never been able to fit my shoes into my bag. I have proportional feet, and I am 6'5". I have big shoes. I can fit the vibram's in my bag as well. Another win for them.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Some protein suggestions:
Firmer tofus tend to have more protein & fewer carbs than the softer or silken kinds. It's worth looking at labels.
If you like yogurt some brands of greek style yogurt have a decent amount of protein (and all the brands I've looked at have more than the regular yogurt). I'm a big fan of the Fage brand myself. It has enough protein that I can treat it as a meat substitute. (A 6 oz serving of the nonfat stuff comes in at 15g protein and only 90 calories.)
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Thanks for your post. I eat firm tofu quite reguarly (I'm so glad I found an easier to prepare brand that I like). Haven't eaten yogurt for a long time but I have heard a lot about Fage.
Stage One, Workout B4
Deadlift
I stopped being a wimp and was also inspired by the Women's Deadlift thread. Realised I could work harder!
1 x 12 @ 35kg (77lbs)
1 x 12 @ 40kg (88lbs)
Dumbbell shoulder press
2 x 12 @ 2x8kg (2x17.5lbs)
Widegrip lat pulldown
I wish there was an inbetween weight but there isn't on the machine I use.
1 x 12 @ 25kg (55lbs)
1 x 12 @ 31.5kg (69.5lbs)
Lunge
I did these in front on a mirror and could see my stomach jiggle. Urgh!
2 x 2x10kg (2x22lbs) Swiss ball crunch 2 x 10 with arms above head
I'm glad I've increased my weights. I've realised I can work harder!
Push up
1 x 10 with correct form (elbows close to body)
1 x 6 with correct form then finished on knees
1 x 7 with correct form then finished on knees Seated row
Still have no idea how much the plates weigh
1 x 10 @ level 9
1 x 10 @ level 10
1 x 10 @ level 11 (but not great form)
Step up
I decided against step-downs this time. I think I did them fine as step ups today.
1 x 10 @ 2x6kg (2x13lbs)
2 x 10 @ 2x8kg (2 x 17.5lbs) Prone jackknife The devils!!!!
3 x 12
Then I changed my shoes and had a well earned break (I had to collapse on the mats after the 2nd set of jackknifes!), I did some HIIT:
3 mins @ 8kph (5mph), then
1 min @ 12.5kph (7.7mph), 2 mins @ 6kph (4mph)
1 mins @ 13kph (8mph), 2 mins @ 5kph (3 mph)
1 mins @ 13kph (8mph), 2 mins @ 5kph (3 mph)
3 mins cooldown
I had a late night last night then a bad nights sleep, plus I've had a busy day today - I'm exhausted! Early to bed tonight.
Oh, as I was inspired by the Women's Deadlift thread and there was no one else in the weights area, I decided to see how much I could lift. Turns out I can manage 50kg (110lbs), just about 52.5kg (115.7lbs) but not 55kg (121lbs - my weight). I'm so pleased that my deadlift technique as improved!
The muscles in my shoulders and back ached yesterday but they are much improved today.
My mother weighs around 47kg (103lbs) so, spurred on by my deadlifts, I asked if I could pick her up. I said I could save her if the house burned down. Unsurprisingly, she couldn't pick me up (I'm about 20lbs heavier and slightly taller and my mother does no strength training-yet).
After a breakfast of eggs, I started my work day with 300 calories of junk (which I did enjoy) so I'm making sure carbs are kept at 40% today. I plan out what I eat when I get to work each morning (doesn't always go to plan!) and plug it into Daily Plate (love DP). Today looks like this:
1597cals
40% carbs
31% protein
29% fat
Can't believe these are my ratios considering the chewy sweets and chocolate. Fat is a bit high but the chocolate obviously didn't help.
I've just been out to buy some lactase digestive enzymes to see if it can help the problems I have after I drink my whey isolate powder drink. Now, this powder is supposed to be low in lactose but it's the only thing that I can contribute this, ahem, gassy problem to. When I became vegan these problems went away and since I changed to vegetarianism I haven't really reintroduced dairy except for maybe the occassional small piece of cheese, and the whey isolate. I haven't had any PP today and I've had no problems. I'll have a Babybel this afternoon and see what happens, then PP when I get home (with lactase enzymes taken beforehand) and see if they help. I don't have problems with things that contain milk, just things made primarily of milk. Strange.
Deadlift
2 x 10 @ 40kg (88lbs)
1 x 10 @ 42.5kg (93.7lbs) but my form wasn't great and my grip was failing
Dumbbell shoulder press
1 x 10 @ 2x10kg (2x22lbs) form not good
1 x 10 @ 2x8kg (2x17.7lbs)
1 x 8 @ 2x10kg (2x22lbs) Widegrip lat pulldown 2 x 10 @ 31.5kg (69.5lb)
Only did 2 reps as there was a guy on the machine for a while so I went onto lunges
Lunges
Oh my lord! The last 2 sets, I had a little rest after 15 reps then carried on
3 x 10 @ 2x10kg (2x22lbs) Swiss ball crunches
1 x 12 holding 8kg (17.7lbs) medicine ball against chest
2 x 12 with arms above head
Then I changed my shoes and did some HIIT. I did feel a bit funny and my stomach was uncomfortable after crunches:
3 mins @ 8kph (5mph)
1 min @ 12kph (7.5mph), 2 mins @ 5kph (3mph)
1 min @ 12kph (7.5mph), 2 mins @ 5kph (3mph)
1 min @ 12.5kph (7.7mph), 2 mins cooldown
On the food front, the lactase enzymes seem to be working!
Squat
Well, I'm a silly girl but it turned out good in the end. For some reason, I grabbed the 10kg plates, loaded them on the bar, added a 2.5kg plate on each end, ducked under the bar to squat, and thought, This is putting a lot of pressure on my traps, geez, this is heavy! Did one squat, thought, Well, I squated this weight the other day but ok, I'll go down 2.5kg. Well, that was still hard. Probably because I'd started on 45kg (99lbs) instead of 35kg (like last workout A5) and reduced it to 42.5kg (93.7lbs), instead of 32.5kg! Anyway, it made me realise I could squat heavier than I thought! But it was hard!!!
1 x 10 @ 42.5kg (93.7lbs)
2 x 10 @ 40kg (88lbs)
Push-up
Surprised myself doing these!
2 x 10 with correct form (elbows close to body)
1 x 10 with correct form but with a break after rep 7 Seated row
3 x 10 @ level 10
Both benches were being used so I did all the jackknifes then all the step-ups. Phew! Prone Jackknife These really do one on your wrists after push-ups
2 x 12
1 x 12 with a break after rep 8 Step-up
Oh Lord, these wore me out!! I used a higher bench than normal & I was struggling with my left hand grip on the last set
3 x 10 @ 2x10kg (2x22kg)
I had wanted to do HIIT afterwards but I forgot my running shoes and anyway, I was so tired after the workout, I felt I deserved to go home! I was exhausted and had nice long Saturday morning lie-in today. How can people do these workouts then go to work!?
How can people do these workouts then go to work!?
I feel the same way about people who train after work, especially those with regular jobs who have to go to the gym when everyone else in the world is there. I much prefer early morning, pre-work workouts (after I get into the right sleep pattern, of course).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I'd like to be able to go to the gym in the morning but it would just never happen. I go to a gym which is never really that busy and after work, I know I can take my time then go straight home. I was just so worn out yesterday I could just about drag myself to the bus stop! Sunday lunchtime is the best time to go - empty!
Dumbbell shoulder press
1 x 10 @ 2x8kg (2x17.6lbs)
1 x 6 @ 2x10kg (2x22lbs) then 30 sec rest then 4 more reps
1 x 7 @ 2x10kg (2x22lbs) then 30 sec rest then 3 more reps Widegrip Lat Pulldown 3 x 10 @ 31.5kg (69.5lbs)
Lunge 3 x 10 @ 2x10kg (2x22lbs) Swiss ball crunch 2 x 12 with arms above head
1 x 6 wth arms above head then 6 with hands behind ears
Changed my shoes then HIIT. Used a different treadmill but didn't like it:
3 mins @ 8kph (5mph)
1 min @ 12kph (7.5mph), 2 mins @ 5kph (3mph)
1 min @ 12kph (7.5mph), 2 mins @ 5kph (3mph)
1 min @ 12kph (7.5mph), 2 mins @ 5kph (3mph)
1 min @ 12.5kph (7.7mph), 2 mins cooldown
I'm so bored at work so I'm going to post about my food. Last week was a bit of a write-off but I've been reading more and thinking of ways to increase my protein and reduce carbs.
Today:
2 eggs on ww toast
Small apple
Protein drink
Tomato and red pepper stew with paprika (loosely based on an Hungarian lecso) with 2 veggie burgers
1 slice fresh pineapple and last few strawberries
Protein drink
Small baked potato with soya spead
2 veggie sausages
Broccoli and sauteed greens
This works out to:
1993 cals
209g carbs (200g)
152g protein (150g)
65g fat (66g)
Numbers in italics are goals to hit a 40/30/30 split for 2000 cals. Today's split is 41/30/29. Never seen numbers as high as 152g for protein before!
I know the protein sources are a little too processed but at the moment I just want to get the ratios right and hit those numbers.
An hour and 20 mins to go before I can leave and make my way to the gym. Stage One/A7 tonight so I'm decreasing reps again - 8 reps, yay! I feel like I'll easily increase weights. Fingers crossed.
Squat
Had to do these last as squat rack was being used. Then I got really bad cramp in my toes for about 10 minutes and decided to go home and skip the HIIT.
1 x 8 @ 40kg (88lbs)
1 x 7 @ 40kg then the cramp hit!
Push-up
3 x 8 Seated row
1 x 8 @ level 10
2 x 8 @ level 11
Step up 1 x 8 @ 2x10kg (2x22lbs)
2 x 8 @ 2x12kg (2x26.5lbs)
Prone Jackknife
1 x 15
1 x 10 + 5
1 x 12 + 3
While I was using the squat rack I was watching a guy do pull ups and thought I'd try chin ups, which I do sporadically when no ones around. And I did one! Well, I think so. Most chin ups I've seen performed, the person hangs from the bar with legs bent at the knee, up behind them. I had my feet on the ground, grabbed the bar and just pulled myself up so that I was looking over the bar. Like this picture. I was using a straight bar with palms facing me. Couldn't do another one though.
Amounts in italics are for a 45/30/25 split for 1800 cals.
I'm aiming for my ratios to be between 40-45% carbs, 25-30% fat and always 30% (if not more) protein for now while I get my nutrition on track.
I had lentil soup for lunch that I bought the other day and had half but I was hungry quite soon after. Today I added a vegan sausage I brought from home and an egg. Much better.
Just reading Your Self Image - don't sabotage yourself
as I want to keep on track with my food and it's the thing that falls by the wayside first. I'm fine doing the workouts and can't believe I only have 3 more workouts to do then 2 AMRAP workouts then I'm done with Stage One. I heard so much about this programme and it took me a long time to get around to starting it, now I'm nearly down one stage, only 6 to go!
Get to ten and turn your hands over.
Linear Mode
