NROLFW Stage 5A #2
1 armed DB snatch 4x20, 4x25, 4x25 OK/heavy
DB single leg Rom. deadlift 4x20s, 4x20s, 4x25s OK/heavy
Barbell bent-over row 4x50, 4x60, 4x60 OK/heavy
DB single arm overhead squat 4x15/25, 4x15/30, 4x15/30 OK/heavy
DB incline bench press 4x25s, 4x25s, 4x25s OK- can't quite do 30s yet
Plank 90 sec./rest/30 sec, 90 sec./rest/10 sec., 75 sec./rest/10 sec.-- (HARD still can't do the full 120 sec. of plank!)
Reverse wood chop 4x22.5, 4x22.5, 4x22.5 Kinda heavy, could do more
BW Matrix #1 2:46, #2 2:43
Fell asleep on sofa after eating dinner. Very tired. Slept like a rock last night.
Still hot here today (104 in the city). Supposed to change overnight, though. I'm going out shopping (IKEA). Should be good for some massive NEAT.
Nice numbers. Looks like you are pushing up your weights on everything. Plank sucks. But I think stage 5 is the end of the plank in NROLFW, if that's any consolation.
So, the irony is that I just started another personal challenge with my husband. We are trying to cook our way through our 87 cookbooks, preparing at least one recipe from each, in a year. I don't think this will adversely affect my fitness goals. I plan to choose the recipes wisely and practice strict portion control and calorie counting. I believe it can be done!
Secretly subscribed the other day , but upon reading this.. I nearly fell off my chair & had to let you know my admiration for you & your DH on embarking both a weight loss journey as well as a cooking challenge!
Expecting a lot of goodness come out of this log & also inspiration for non-gourmet cookers. It's been a New Year's Resolution to cook more inspiringly.. didn't resolve yet, despite having a very inspring book: Flavor Bible. It supposedly should allow you to replace your cookbooks & start experimenting with flavour combinations on your own.
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Proudly contrarian & anti-KISS Ergo-log: news & KB on legal & illegal ergogenic aids
Poliquin: "There's no overtraining, only undereating" --> to undereat, don't overtrain!"
Burgener: "There's no overtraining, only underrecovery" --> sleep, rest & recover
journal: Go with the flow
Secretly subscribed the other day , but upon reading this.. I nearly fell off my chair & had to let you know my admiration for you & your DH on embarking both a weight loss journey as well as a cooking challenge!
Expecting a lot of goodness come out of this log & also inspiration for non-gourmet cookers. It's been a New Year's Resolution to cook more inspiringly.. didn't resolve yet, despite having a very inspring book: Flavor Bible. It supposedly should allow you to replace your cookbooks & start experimenting with flavour combinations on your own.
Thanks for stopping by, Espi. I have kinda toned down the food talk here as it seemed to be causing distress in some of the readers . We are, however, still working on our cookbook challenge. I am currently looking for a dessert recipe to make for this weekend. Can't decide between lemon meringue pie, chocolate cake, butter pecan ice cream, German chocolate cake, tart Tatin, etc., etc., etc.. It is so hard to choose just one thing! I love eating the end product as much as I love making and sharing it. Look at the blog if you want to see more: http://ifittastesgooditisgood.blogspot.com
Annette-- I only bought a dish drainer for my mom at Ikea. Nothing else interesting today. I did get rear-ended by some stoned landscaping dude on the highway on my way home, though. That was interesting. Only minor bumper damage. Hope his insurance will pay to fix it as my car is only 9 months old and now it's ugly
Gym workout later today. Hopefully an evening walk w/pups since it finally cooled off below 100 here.
Please do NOT refrain from foodie talk.. there's peepz who are maintaining.
Besides, actually people on a cut are known to do 'window' shopping = they start reading cook books for droolworthy recipes to make when they are maintaining again, gourmet blogs &tc so they can live vicariously through others... etc.
Ugh on the bumper incident!
Funny you mention dish drainer.. not something like this?
We got this one a while ago & no longer feel the need to hide it once it's no longer used.
__________________
Proudly contrarian & anti-KISS Ergo-log: news & KB on legal & illegal ergogenic aids
Poliquin: "There's no overtraining, only undereating" --> to undereat, don't overtrain!"
Burgener: "There's no overtraining, only underrecovery" --> sleep, rest & recover
journal: Go with the flow
Espi-- I like your dish drainer. The one I bought is wood:
I am cooking a chicken on my gas grill "low and slow" with mesquite smoke. I've never tried it before, but it looks great! It's been cooking for about 3 hours, now. I will put a photo up of it later.
I like reading/seeing other people's cooking/baking. I love to bake and I'll finally get the chance in a couple of weeks! I last made a cheesecake for my birthday in August.
Please do NOT refrain from foodie talk.. there's peepz who are maintaining.
Yeah, I always appreciate the food talk too, even when I'm in deficit mode. I'm currently in maintenance, so I like to get ideas about new dishes, seasonings, etc. And when I'm "dieting," I look forward to all the yummy treats I can enjoy on my mini-breaks.
Sorry to hear that you got rear-ended. Some bozo actually almost drove into me (it was at a very low speed, but still) last night while I was pulling out of the track parking lot.
NROLFW Stage 5A #3
1 armed DB snatch 4x25, 4x25, 4x25 OK
DB single leg Rom. deadlift 4x25s, 4x25s, 4x25s OK
Barbell bent-over row 4x70, 4x70, 4x70 heavy
DB single arm overhead squat 4x15/30, 4x15/30, 4x15/30 OK
DB incline bench press 4x25s, 4x25s, 4x25s Easy- find 27.5s next time
Plank 90 s./rest/30 s., 100 s./rest/20 s., 75 s./rest/20 s.- still hard
Reverse wood chop 4x25, 4x27.5, 4x27.5 OK/heavy
BW Matrix - Skipped due to short on time, may do tomorrow
Workout felt good. I keep worrying I am going to get H1N1 as one of my brilliant coworkers has been at work with it all week (claims he's not contagious). I'm still healthy as of tonight. Keep fingers crossed for me! I did have icky ankles again today d/t water retention, I guess. Hormones? Too many carbs? At least the uncontrollable hunger has not hit me yet.
Tomorrow I am making butter pecan ice cream and chocolate chiffon cake!!! Birthday treats all day! Beer, margaritas, champagne, donuts, Mexican food. Also hiking now that weather has cooled down. Looking forward to it .
__________________
Proudly contrarian & anti-KISS Ergo-log: news & KB on legal & illegal ergogenic aids
Poliquin: "There's no overtraining, only undereating" --> to undereat, don't overtrain!"
Burgener: "There's no overtraining, only underrecovery" --> sleep, rest & recover
journal: Go with the flow
Chiffon cakes are made with vegetable oil in place of butter. This creates a light, moist texture. I still have to make the cake. Didn't have enough time yesterday, but I did finish the butter pecan ice cream. It is divine!
After indulging in so many treats yesterday, I am ready to get back on track today. I realize that a lot of sugar, flour and alcohol make me feel puffy and tired the next day. Reason enough to limit food bacchanalia to a few times a year!
By the way, Annette-- I didn't have a tummy ache, but I DID have some really bad dreams! I think the crepes de mariscos were in a boxing match with the blueberry donut in my GI tract somewhere (like they used to show on cartoons, remember?).
I'm planning on my stage 5B#3 workout happening this afternoon. Will also burn some fat doing yard work.
I realize that a lot of sugar, flour and alcohol make me feel puffy and tired the next day. Reason enough to limit food bacchanalia to a few times a year!
I had that realization myself just a few days ago. Ate a couple slices of pizza and drank some wine.... I felt totally yucky the next day.
So you are worrying about swine flu, too, eh? Flu is spreading like wild fire around here. Everyone's kid seems to have it. I've been washing my hands about a dozen times a day. Supposedly it's not any worse than other flus, just highly contagious. But I still don't want it.
I just couldn't bring myself to workout on Sunday. Felt too wiped out from my food and beverage extravaganza. Did work in the yard for a while, so got some activity in that form.
I did my NROLFW stage 5B #3 last night. I did not do the intervals at the end. It would've made me get home too late! This entire workout takes around an hour and 20-30 minutes for me to complete. OK when it's during the day, but not so good when you do it after work in the evening.
Barbell RD/bent-over row 4x65, 4x 75, 4x75 OK/Heavy
Partial single leg squat 4x10s, 4x12.5s, 4x12.5s OK/Heavy
Wide grip lat pulldowns 4x 85, 4x85, 4x85 kinda heavy
Back extension 6x15, 6x15, 6x15 OK
YTWL 4x8, 4x8, 4x8 Heavy
Swiss ball crunch 10x6, 10x6, 10x6 (6lb med ball over head) Heavy
Hip flexion 10, 10, 10 (rev. crunch) OK
Lateral flexion 10, 10, 10 OK
Prone cobra 120s, 120s, 120s hard
The weather is unbelievably good here. Now I remember why I love living in AZ. Gonna take my two little furry buddies for a long walk in a little while.
Congratulations to everyone who managed to make it through the first month of the challenge. It is hard to be patient with slow results, but sticking with the plan is going to get us all where we want to go!
One armed DB snatch 4x25, 4x25, 4x25 kinda heavy-not bad
DB single leg Romanian DL 4x25s, 4x30s, 4x30s OK/heavy
BB bent over row 4x70, 4x70, 4x70 heavy
DB single arm overhead squat 4x15/30, 4x15/30,4x15/30 OK
DB incline bench press 4x25s, 4x30s, 4x25s Finally!
Plank 120, 90/30, 75/35 Oh, the bane of my workout
Rev. wood chop 4x27.5, 4x27.5, 4x27.5 heavy
BW matrix: #1 2:44, #2 2:49 (proud of myself for doing it at all as I was whooped by the end of the above workout)
I was only able to do one set of 30 lb. DB incline bench presses. I just couldn't get the weights off my lap for the next set. Maybe next time.
My body fat readings have been crazy lately! I don't put that much stock in these, but I just have to scratch my head as to where these numbers are coming from. Over the last 7 days: 23.5, 22.7, 23.0, 23.7, 25.7, 25.9, and 28.1. My weight has been within a 3 lb. range and as far as I know, hydration has been OK. It is just before TOM, so I guess I will chalk it up to my faithfully sabotaging female hormones.
I was going to finish stage 5 tomorrow then do another round of RFL before my 5 day vacation. I usually starve myself a little before vacation b/c otherwise I come back with 5 lb. to lose. I am not sure I feel like doing RFL again so soon, though. I might just do an every other day, carb-cycling diet and start stage 6.
I'm always trying to figure out what really works. After so many years of starving, losing a few lb.s and still not looking that great nekkid, it seems that lifting the heavier weights has been the difference. It messes with my mind to not see the scale going down weekly, but I think I look sooo much better. Muscle looks much healthier than skinny, squishy flab. Even if you still have flab over the muscle.
I have my annual physical at the end of the month. I'm going to ask that they run a blood panel on me again (they don't unless I ask = lame). Hopefully, my LDL will be better. That's also motivation not to go crazy eating all kinds of fatty food on my vacation. I will, however, make an exception for Joe's Barbecue . I plan to get in a lot of hiking, so it will balance out OK.
Oh yeah, forgot to mention hubby has started a serious lifting program (at my suggestion even tho he'd never admit it). He is actually trying to eat more protein and vegetables! I'm glad I don't have to be tortured by his big bowls of pasta and sandwiches every day. I feel certain it will make a difference for him, too. Does anyone else have a husband that won't listen to your advice, but if someone else says it he takes it as a miraculous nugget of knowledge? Maybe I'm just lucky.
Oh yeah, forgot to mention hubby has started a serious lifting program (at my suggestion even tho he'd never admit it). He is actually trying to eat more protein and vegetables! I'm glad I don't have to be tortured by his big bowls of pasta and sandwiches every day. I feel certain it will make a difference for him, too. Does anyone else have a husband that won't listen to your advice, but if someone else says it he takes it as a miraculous nugget of knowledge? Maybe I'm just lucky.
Sounds like you're about as lucky as I am. My BF doesn't like anything that isn't his idea. I have to trick him into thinking one of my ideas is really his to get him to do anything.
Stage 5B #4
Barbell Raomanian Deadlift/Bent-over row 4x75, 4x75, 4x75 Heavy
Partial single leg squat 4x10s, 4x12.5s, 4x12.5s OK/heavy
Wide grip lat pulldown 4x85, 4x85, 4x85 Heavy
BAck extension 4x20, 4x20, 4x20 kinda heavy
YTWL 4x8, 4x8, 4x8 Heavy
Swiss ball crunch 4x25lb weight, 4x25, 4x25 Heavy
Rev. crunch 10, 10, 10 hard at end
Lat. flexion 4, 4, 4 OK
Prone cobra 3 x 120 sec
No intervals-- ran out of time
I think my butt is getting rounder ))
I feel some baking coming on! I'm gonna make some sort of cake tomorrow and take it to work on Monday. I'm itching to start trying to work my way through my new book called "Baking" by James Peterson. The first recipe is for genoise, though. I made a genoise once before and I didn't like it. It was dry and not very delicious. If this one turns out that way, I'm gonna brush some flavored simple syrup on it. I have a huge stockpile of Bailey's Irish Cream liqueur. Bet that would be good on white genoise with a light icing, maybe Italian meringue. Cakes are haaarrrrrd to get right!
Yeah, congrats on finishing Stage 5! Now you get to do new stuff, no more repeats.
And good news on the rounder butt!
I made German Apple Cake yesterday and I was a bit disappointed. It was a recipe from a vegan baking book that I've wanted to make for ages but I replaced the applesauce with eggs (making it non-vegan) but the cake part just didn't have much flavour. It would probably be better with cream (which I don't like) or ice cream (which I do like!).
I'm always trying to figure out what really works. After so many years of starving, losing a few lb.s and still not looking that great nekkid, it seems that lifting the heavier weights has been the difference. It messes with my mind to not see the scale going down weekly, but I think I look sooo much better. Muscle looks much healthier than skinny, squishy flab. Even if you still have flab over the muscle.
I have my annual physical at the end of the month. I'm going to ask that they run a blood panel on me again (they don't unless I ask = lame). Hopefully, my LDL will be better. That's also motivation not to go crazy eating all kinds of fatty food on my vacation. I will, however, make an exception for Joe's Barbecue . I plan to get in a lot of hiking, so it will balance out OK.
Oh yeah, forgot to mention hubby has started a serious lifting program (at my suggestion even tho he'd never admit it). He is actually trying to eat more protein and vegetables! I'm glad I don't have to be tortured by his big bowls of pasta and sandwiches every day. I feel certain it will make a difference for him, too. Does anyone else have a husband that won't listen to your advice, but if someone else says it he takes it as a miraculous nugget of knowledge? Maybe I'm just lucky.
My cholesterol went down 70 points after I started lifting regularly. Even though my doc was never that worried, since my HDL has always been high, she was happy.
And YES on the hubby. Mine just won't listen to me and actually does hazardous things in the gym--he was always the fitness guy in the family so he's feeling a little bent out of shape, I think--he plays full court basketball 3x a week and refs soccer, so he's in good shape, but I would love him to do some heavy lifting and put on some muscle in his upper body--he's never done a program, so he's kind of disproportionate--big legs and small upper body of a soccer player. Anyway, after a while of him just kind of watching me, he stopped drinking beer during the week and lost 15 pounds. pfft. Anyway, I"m luckier than lots of women, though, at least he looks great for his age, has most of his hair, so I will cut him some slack on not listening to me on weightlifting advice.
Oh, and congrats on the butt. SAme thing happening here.
Poppypixie-- see, cakes ARE hard to make, huh? Glad it's not just me! I saw a recipe for an apple cake on Cooksillustrated.com. Their recipes are extremely reliable.
Fang-- my b-day was 10/3.
I did a different workout than starting stage 6 last night. I am going out of town in a few days and thought I'd start stabe 6 when I come home. I did a full body workout written by someone else. Ow! I'm really sore today. I think it was good to do some new moves for a change.
I just found a recipe for homemade Girl Scout Thin Mint cookies!!! I MUST make them, but will send most to hubby's work colleagues. They love eating all my test projects . I still need to make my cake, too.
I haven't decided if I'm going to encourage or discourage the usual Christmas baking. These look interesting though, but thinking for Christmas maybe coloured chocolate or something might be good as well.
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Never discourage anyone...who continually makes progress, no matter how slow. Plato (427 BC - 347 BC)
I'm back from my trip! Went on a loooong hike in the Smokies. Wow, my calves were sore the next day. It was nice to see green plants and the trees with colorful leaves.
Didn't do too much damage to my diet while there. That's based on my scale weight. Now that I am back, I'm following a super clean diet with lots of fish and other lean meats plus tons of vegetables. We'll see what it can do for me.
I have changed my lifting program to one that is a bit harder than NROLFW (at least for me). It's still total body workouts and compound lifts, so it's not that different.
OK, update on the Thin Mints project... They turned out delicious! I would add mint to the chocolate coating to make it mintier next time. I recommend this recipe, it made quite a few more than 4 dozen when I did it, like almost 8 dozen!
I haven't decided if I'm going to encourage or discourage the usual Christmas baking. These look interesting though, but thinking for Christmas maybe coloured chocolate or something might be good as well.
Wow, those thin mints look great. I have made the mistake of scheduling TWO baking classes for kids this Dec--one day of making gingerbread houses, one day of all cookies and Xmas treats. I am feeling apprehensive already about the fabulous snowballs I make every year--kind of like Mexican wedding cookies. Mmmmm...cookies....
(oh, and good job on the staying on track on vacation...I'm going for a hike myself this AM)
Are the thin mints part of your cookbook challenge? I meant to ask you - what kinds of things does your hubby make, and do you eat them? I told my DH I thought we should do some kind of cookbook thing. He gave me a blank look, whatever that means. I'll press the issue once our son is done with ice hockey.
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Moondust The older I get, the older old gets.
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