beesknees NROL4W log - Page 2 - JP Fitness Forums

beesknees · 05-19-2008, 07:25 AM

Saturday May 17th
Stage 3, A2

1 arm DB snatch: 1x6, 25 db's 2x6 30 lb db's

I have to be careful on this one because my ceiling is really low in my basement so when I extend the weight all the way above my head it hits sometimes. Ooops!

DB single-leg RDL: 3x6 25#'s - stuck with the 25's because I have never been so sore in my life from this exercise.

Bbell bent row: 3x6, 55#'s

DB single-arm overhead squat: 3x6, 20#/10# - This was easier than last time but my left shoulder is definitely weaker.

DB incline bench press: 1x6, 30's 2x6 20's - I barely got 6 out with 30's but I know I can do it. I might need a spotter next time and can probably do it.

Plank: Still hate these. Did 2 sets of as long as I could hold.

Reverse wood chop: 3x6, 15# db.

BW Matrix: 2:34, 2:38 I didn't think I could do this faster but apparently I was wrong. I doubt I will be able to do this any faster next time. We will see!

My eating was ok this weekend. Unfortunately, we were celebrating my Dad's birthday and my grandparents 60th anniversary. We went out for dinner for my Dad and I got a salad but had a couple delicious waffle fries from my mom's plate. We got home and had some cake - I had a small piece. The next day we ate at a brunch buffet and I did pretty well except when the cake came around again! I had a small piece - it was sooo good! So besides the two pieces of wonderful cake I did ok.

I have a 4 day week this week (and next - woo hoo!) because we are traveling this weekend for Memorial Day and are leaving Thursday night. So I am doing my workouts on M, W, and hopefully F instead of T, Th, Sat. I am hoping to go to a gym on Friday with my mother in law. If anything I should score some brownie points with her! Its going to be a busy week getting ready for everything.

Celestialmom · 05-19-2008, 07:58 AM

Hi beesknees--just checking out your log and your workouts are inspiring! I'm nearing the end of stage 1, so it's nice to see how others progress who are farther along. It sounds like you're diet's on track too. Moderation is great (my worst enemy!)--that seems to be the key--like having some small pieces of cake or pasta after three months of "abstinence" really is fine. It's when we go for the whole cake (!!!) or have some every day that it starts to be not so good...

Have a good week and a great Memorial Day!

Celeste

beesknees · 05-20-2008, 07:37 AM

Monday May 19th

Stage 3 - B2

Stage 3 B1:

I had this all typed up and I don't know what button I hit but it disappear. Awesome - log attempt #2:Barbell RDL / Row - 1x6 55#, 2x6 65#

Partial 1-leg squat - 3x6, BW on bench. 1x6 door frame assisted pistol. My little bro gave me some pointers on these. Felt better. Might need to add some weight next time! (He is doing this insane off-season training program from his previous teams' trainer. From the sounds of it it sounds crazy/awesome. I would love to get my hands on it! Especially the running parts.)

Pull-over - 3x10 @ 20# db's. Tried 25's - no go.

Back Extension - I tried a version on the swiss ball. It was awkward, so I did the prone cobra. Boring! I need an at home version of this.

YTWL - 3x6, 8# db's

Abs - crunch on floor w/20#, prone jackknife, hanna 3

Prone Cobra - did these for back extension so didn't do them again

HIIT - 30 sec. sprint/1 min. recovery x8. These felt better than the 1 min/1 min intervals I did last week. It may have been the cooler weather. Seriously. I do not do very well in the heat! I think it was about 58 degrees out? I didn't realize how cool it was until I was out on the trail and noticed I was the only one not in pants and long sleeves!

Work place temptation today: Ice Cream Cake! It is tradition here at my office to get a ridiculous ice cream cake. Reasons why it is ridiculous - 1. Said 7" cake costs over $25 from this gourmet ice cream shop called Izzy's. 2. Many flavors can be ordered including coffee, chocolate chocolate, oreo, vanilla bean, etc. 3. It is ridiculously delicious! So I am going to eat my piece because I have to pitch in $6 whether I eat it or not and I am going to enjoy it!

Tonight's workout: 3 mile run. Maybe I should go longer because of the cake!

beesknees · 05-20-2008, 07:38 AM

I should probably mention that the cake tradition is for birthdays. All 9 of them throughout the year!

Bytsi · 05-20-2008, 08:10 AM

Quote:

Work place temptation today: Ice Cream Cake! It is tradition here at my office to get a ridiculous ice cream cake. Reasons why it is ridiculous - 1. Said 7" cake costs over $25 from this gourmet ice cream shop called Izzy's. 2. Many flavors can be ordered including coffee, chocolate chocolate, oreo, vanilla bean, etc. 3. It is ridiculously delicious! So I am going to eat my piece because I have to pitch in $6 whether I eat it or not and I am going to enjoy it!

That'd be pretty darn hard to resist! Take a small piece and try to be careful with eating for the rest of the day... I don't think I could turn down icecream cake either!

beesknees · 05-21-2008, 06:45 PM

Wed May 21

Stage 3 A3

1 arm DB snatch: 3x6, 30#db's

DB single-leg RDL: 3x6 30# db's

Bbell bent row: 3x6, 55#'s

DB single-arm overhead squat: 3x6, 20#/10# - I can't believe how lopsided I am! When my left arm is overhead its sooo much harder. I would love to go up on this but don't think I am ready to do that and keep decent form.

DB incline bench press: 2x10, 1x12 25# db's Tried really hard on the last set to get good ROM.

Plank: did 3 sets of 60 sec. I know thats not the workout, but I didn't touch down once so I felt ok doing it this way.

Reverse wood chop: 3x6, 15#. On the swiss ball again. I used two plates for this intead of the dumbbell and it worked better. Going to the left really tweaks my lower left back. I think it might actually be my pelvis or a muscle/tendon that gives me trouble. It always goes away by the next day though.

BW Matrix: 2:24, 2:30 I only have to pause during the squat jumps - I am trying not to pause at all, but I still try to get a decent ROM during this. Maybe I could be faster if I didn't go down so low? Regardless I have never felt a burn like this in my quads.

Overall this workout went well but I was starving during the whole thing! So I got kinda tired towards the end. I have no idea why I ate exactly the same as any other day! I was just hungrier all day though - one of those days when my stomach starts growling in the shower. I have been a little low on calories this week so that may be it.

No time to cook tonight so we had some delicious Thai food tonight from an awesome local place just a few blocks away. Mine was a stir fry with chicken, mushrooms, basil, onions and jalapenos. It was hot! I ate this but no rice. I am thinking it wasn't too bad for me.

I am a little nervous for this weekend - being at someone else's home leaves little control of the diet when they are cooking every meal. And my mother in law is a great cook but its all pretty unhealthy. I am going to try my best to balance the diet and not offend her! It will be a juggling act, believe me. They are the type of family that has huge meals for each meal and there is always something to snack on throughout the day. And if you say no to anything you get the third degree - why aren't you eating? Aren't you feeling well? Do you not like it? What are you on some kind of diet? I would rather not face the inquisition. Wish me luck!

Hope everyone has a great Memorial Day weekend! See ya on Tuesday

foodfromafar · 05-21-2008, 09:18 PM

Great job on the BWM! I'm wondering if I'll even be able to do it at all...

Amblus · 05-22-2008, 07:17 AM

Quote:

I am a little nervous for this weekend - being at someone else's home leaves little control of the diet when they are cooking every meal. And my mother in law is a great cook but its all pretty unhealthy. I am going to try my best to balance the diet and not offend her! It will be a juggling act, believe me.

I have a really hard time in these types of food situations but here's what I've found that works pretty well: Try everything, but keep your portions teeny-tiny. If anyone criticizes you, just say you want to save room for dessert or whatever. Or, just tell them the truth - that you're watching your calories. I really hate it when the way I eat is scrutinized - it's so rude! But remember, it's more about their insecurities than about you and how you're eating.

foodfromafar · 05-23-2008, 05:25 AM

I've found that if I load up my plate with salad and veggies and then get very small portions of anything else, no one bothers me about "not eating" or not enjoying the meal. They see a full plate and are happy...

If I eat the whole plate that was loaded with relatively healthy stuff, they see the huge volume of what I ate and when I say "No thanks, I'm full," they are satisfied.

Have a great weekend! And remember, a few days are only a few days. Do the best you can with what you have and remember you can get back to "normal" when you return home!

Bytsi · 05-23-2008, 07:04 PM

Quote:

Originally Posted by foodfromafar

I've found that if I load up my plate with salad and veggies and then get very small portions of anything else, no one bothers me about "not eating" or not enjoying the meal. They see a full plate and are happy...

If I eat the whole plate that was loaded with relatively healthy stuff, they see the huge volume of what I ate and when I say "No thanks, I'm full," they are satisfied.

Great ideas Pauline!! My sister-in-law is a big one for criticizing my food when I try to eat healthy... of course she's plus-size and orders deep-fried cheesy dinner most of the time, then tells me not everyone has the "luxury" of working out (I work f/t and have kids - hello!?!?)...

Ok - slightly off-track there

... I do like the idea though - a loaded plate might shut her up if she doesn't pay too close attention. Although if we eat at her house, the ONLY healthy option is whatever I bring

DirtyMartini · 05-23-2008, 07:59 PM

Quote:

Originally Posted by beesknees

Partial 1-leg squat - 3x6, BW on bench. 1x6 door frame assisted pistol. My little bro gave me some pointers on these. Felt better. Might need to add some weight next time! (He is doing this insane off-season training program from his previous teams' trainer. From the sounds of it it sounds crazy/awesome. I would love to get my hands on it! Especially the running parts.)

Hey I'm working on pistols too! What are the pointers your lil bro sent your way? I'm interested.

beesknees · 05-27-2008, 07:55 AM

DM: He just gave me some other versions to do. They do theirs on a bench with really heavy weights much like it shows in the book. He told me its easier for him to balance with the heavy weight, but my legs aren't strong enough to do that much! Nor are my hands strong enough to grip the kind of weight be was talking. They do crazy things like 8 400m's on their running days so its pretty intense. He is doing off season training for Hockey so I am hoping to learn some more things from his program.

Well the weekend with the in-laws went as well as to be expected. I did my best with food mostly by controlling portions but found myself snacking more than I wanted too. I am soooo glad to be home and back to my routine! Hopefully the weekend didn't do too much damage. At least I didn't miss a workout!

On a good note I did get to workout with my mother-in-law on Friday at her gym. Its a women's center but it was really nice. Lots of cardio equipment and free weights. No squat rack (smith machine) but I didn't need it for this workout anyway. Good to know for next time though. I was so excited to be in an actual gym so I did more than I needed to!

Friday May 23rd - Stage 3 B3

Stage 3 - B2
Barbell RDL / Row - 3x6, 65

Partial 1-leg squat- 2x6, 5 lb db's. I did these on a box. I only did two sets because this lady was kinda rude and needed the box, so since I was a guest and she was friends with my MIL I let her have it.

Static Lunge with foot on step: 2x10, 30lbs. I did these to make up for the set of partial leg squat. I was sooo sore from these!

Lat Pulldown: 3x6, 60#s I think? Wasn't sure what the numbers meant. But I was so excited to do these instead of pullovers!

Back Extension - 3x10, BW - actually did back extensions on a piece of equipment. Way too easy. I should have grabbed a plate.

YTWL - 3x6, 8# db's

Abs - crunch on floor w/20#, did leg raises on that chair thingy 2x10

Prone Cobra - 2x, wasn't feeling these

I also did about 20 min cardio. I was sweating big time after my workout. Felt good to get it in I was happy my MIL took me to the gym since she wasn't planning on going.

Can't wait to get back to eating right and working out on schedule again tonight. I am crossing my fingers I don't get sick. About 5 of the people we were around this weekend had been recently on some kind of antibiotics or still were sick. My DH has a sore throat already - ahhhhhhhh!

Bytsi · 05-27-2008, 10:00 AM

Good job keeping up the workouts this weekend - I hope you don't catch whatever bug was going around!

DirtyMartini · 05-27-2008, 03:10 PM

Quote:

Originally Posted by beesknees

Back Extension - I work out at home, so did the prone cobra. I think I feel asleep on the third one. Is there a way to do a back extension on a swiss ball?

yes!

Back Extension Replacement

Lisa posted some swiss ball alternatives (via a link nutbar posted in that thread).

I finally gave up though and do Good Mornings instead.

beesknees · 05-27-2008, 08:49 PM

Thanks DM! I will give that a try next time.

As much as I like working out at home, I am looking forward to joining a gym in the fall for stuff like that. Its not necessary for me right now since its summer and I can do most everything at home or outside. Once it starts getting to be around 20 degrees, cardio is a bit of a challenge. Actually, I used to run outside year round back in the day but it gets dark by 5 so that is more of a concern for safety reasons. Winter! *shudder* Why do people live in MN again? I did make it through 5 winters in Fargo and nothing compares to that. *double shudder* Meanwhile my lilacs are in full bloom!

Today my eats were good. Back on track after the weekend. I actually ate carrots with my ckn. breast tonight. I hate vegetables so baby steps....

Workout was ok - I am extra tired today and wasn't feeling 100%. Still hoping I am not getting sick!

Tues. May 27 Stage 3 A4 - Last one already!

1 arm DB snatch: 3x6. 30 lb db's

DB single-leg RDL: 3x6 30#'s

Bbell bent row: 3x6, 55#

DB single-arm overhead squat: 3x6, 20#/10# I wish I could go up in this. I have adjustable dumbbells that go in increments of 5 lbs, so my next option would be 15/30. Maybe in Stage 5?

DB incline bench press: 3x10, 25# db's. I want to go to 30's, but my DH wasn't home otherwise I would have had him spot me.

Plank: Still hate these. Did 3 sets of 60 sec.

Reverse wood chop: 2x10, 20lb plate. I did these on the floor because the swiss ball version hurts my back a little.

BW Matrix: 2:28, 2:24 For some reason the second one is faster? Hmmm. I have a love hate with these. I love pushing myself to the limit but dread it at the same time.

I thought about getting in a short easy run, but my TOM and pending head cold were saying no. I am not one to make excuses for missing workouts, but figured pushing more than usual will have to wait for another day. Even when I am sick I still do some kind of workout. Missing one makes me feel worse, unless I am really on my death bed which hasn't happened too often to me. Hopefully I can run a little longer than normal to make up for it tomorrow.

beesknees · 05-30-2008, 06:45 AM

Last stage 3 workout! Good riddance. I am not looking forward to doing this again in stage 5. I am not a fan of either of the A and B workouts. But I am looking forward to doing some leg stuff again in stage 4. I like the lunges/squats etc.

Stage 3 - B4

Barbell RDL / Row - 3x6, 55#

Partial 1-leg squat - 3x6, BW door frame assisted pistols. Wow is my left leg stronger than my right! Is that strange since I am right handed? whatevs.

Pull-over - 3x10 @ 20# db's.

Back Extension - 3x10, BW I tried a version on the swiss ball. Worked well, in stage 5 I will for sure add some weight.

YTWL - 3x6, 8# db's

Abs - crunch on floor w/20#, prone jackknife, hanna 3

Prone Cobra - Do. Not. Want. I skipped these. Hate!

Intervals: Did two sets of tabatas. Jumping side to side over bar. Got really pukey at the end. Heart rate was up over 180. Dripping sweat at the end.

I felt like I