dumbell single-leg romanian DL 6/50 6/40 6/40
barbell romanian DL/bent-over row 6/60 6/50 6/50
partial single leg squat 6/10 6/16 6/16
wide grip lat pull down 6/62.5 6/62.5 6/62.5
back extension 6/12 6/12 6/12
YTWL 6/16 6/16 6/16
swiss ball crunch 6/25 6/25 6/25
reverse crunch 3x6
lateral flexion 3x6
prone cobra 3x90 sec
30 min steady state cardio
I'm finished with Stage 3!!!!
This week I will be taking a break from lifting. I will be in DC all week for work. I plan to do cardio at least 4x, but I don't think its smart to start a new stage while traveling. Hotel gyms seem to be okay for cardio machines, but lousy with weights. I am going to try to resist all the goodies they serve at these things too. Eek! I hope everyone has a good week!
I didn't even know you could buy melatonin! Where do you buy it?? I've been having both trouble falling asleep and trouble staying asleep lately. Usually I have more trouble falling asleep though. Both problems are no fun.
You can buy them anywhere . . Walmart, Walgreens, etc.
What I normally do, is take one Tylenol PM and one (or two) melatonin. I use the Tylenol to help me get to sleep and the melatonin for the quality of rest.
I don't love taking the Tylenol, so I only do that occasionally, but the melatonin is perfectly natural, so that can't hurt.
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
Thanks guys, I'm going to look into that. Sleep is slightly better this week, but not where it should be.
Last week I took a break from lifting and did only cardio (I was traveling). I did 5 workouts, 35-45 min each. I am looking forward to starting Phase 4 tomorrow!!
deadlifts 8/50 8/50 8/50
bulgarian split squat 8/BW 8/15 8/15
lat pull down 8/50 8/62.5 8/62.5
reverse lunge from box 8/BW 8/20 8/20
DB prone cuban snaatch 8/20 8/20 8/20
swiss ball crunch 8/25 8/25 8/25
reverse crunch 3x8
lateral flexion 3x8
prone cobra 2x 120sec
30 min elliptical
I will be sore tomorrow!
I'm glad I got a good workout in today, I've been having trouble mustering the energy and enthusiasm for good workouts lately. I've been feeling kind of off. I think I might be hypothyroid again. I'm cold, brain foggy, appetite way down, bloating way up, and feeling sad. But who knows, it is November---a lot of ppl feel like that in November. The symptoms aren't severe enough for me to know for sure. I have my regular 6 month check up with the endo in a few weeks so I'll get blood tests then. I'm ready to get out of this funk!!
Your workout looks great! Isn't it lovely to have all the time you want at the gym?
Thanks! I love having extra time at the gym. It is so rare though
Quote:
Originally Posted by NYC_Native
I hope the tests turn out ok, though I think the fall doldrums has a big role here, too.
Nice workout -x2.
Thanks NYC. I'm not expecting a huge drop. I had RAI treatment to "disable" my thyroid in 2007 and it is only halfway "disabled" now (disable sounds better than poison or kill, right? ). Endo says it should continue dropping for the next couple of years, but its hard to keep an eye on the symptoms when they are so much like normal fall blahs! Both are no fun. How many months till spring? five?
I've been bad at logging lately, but I think its because I've been mostly doing cardio and cardio is sorta boring to log. But I am recommitted to lifting 3x per week. So, today's workout:
Last week I did two cardio workouts and a non-NRWLW lifting workout (sometimes you need a change, eh?)... Today's workout:
deadlifts 8/60 8/60 8/60
bulgarian split squat 8/20 8/20 8/20
lat pull down 8/62.5 8/62.5 8/62.5
reverse lunge from box 8/24 8/24 8/24
DB prone cuban snaatch 8/20 8/20 8/20
swiss ball crunch 8/25 8/25 8/25
reverse crunch 3x8
lateral flexion 3x8
No prone cobra--ran out of time! I plan to tack it on to my cardio tomorrow.
I can't believe its already Thanksgiving week!! I'm trying to enjoy it, but the feasting and the traveling and the lack of a gym.... makes me a little .... nervous? eek.
I can't believe its already Thanksgiving week!! I'm trying to enjoy it, but the feasting and the traveling and the lack of a gym.... makes me a little .... nervous? eek.
Don't sweat it. A week away from the gym is nuthin', esp. if you'll be busy with NEAT activities, like cooking, shopping and generally doing stuff around the house. Just be a little careful on the days before and after T-Day. It's fun to have all that turkey and baked treats, but I think the danger lies in stretching one pig-out day to a couple of them... That's my theory as to why a good # of people gain weight at the end of the year. Even though Thanksgiving is only one day, a lot of folks manage to have the equivalent or more of it from Turkey Day through New Year's.
). Endo says it should continue dropping for the next couple of years, but its hard to keep an eye on the symptoms when they are so much like normal fall blahs! Both are no fun. How many months till spring? five? 
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