Adventures with Afterburn

[L'ilJ]

So, the renegade rows feel completely different than regular rows; I actually fell over once

Yeah, I've done that...luckily in the privacy of my own home. The trick is to really concentrate on locking that weight-bearing (non-rowing) arm before bringing the KB up in the row. When I've fallen over in the past it's usually when I was getting tired and not concentrating on form. You really can feel those renegade rows in your abs for sure.

[sona]

so where were you when this happened? In the middle of a crowded gym where they were already looking at you like you were a freak for doing something so different?!

[tkinsley]

Originally Posted by UConnJulie

LOL!!!!! I agree they are tough ... I've only ever tried them with hex dumbbells though ... I'd love to try them with kettlebells!! I'm going to ask for KBs for my birthday I think ... so where were you when this happened? In the middle of a crowded gym where they were already looking at you like you were a freak for doing something so different?!

I actually joined a very small private gym; there were only two people there besides myself and this is a couple that does o lifting, so they didn't even bat an eye, LOL!

DC has been interesting. Since I'm doing GSD, it hasn't been as difficult as if I were eating the normal 40/40/20 way; just eating meat and nuts and cheese and few non fibrous veggies. I have actually dropped a few lbs on the scale but I believe Saturday is the official weigh/measure day so will post then.

Workouts have been in the hotel gym, so doing the best I can. I did something with a handled medicine ball, 20 # where I would let it hang sort of behind me while squatting and then swing it up overhead as I came up... sort of like a db swing in a way but with a preceding reach-through/behind. Wow, that sounds sort of perverse....

But at any rate... I was sore beyond belief for two days, STILL feeling it today! Gotta love it! Lots of running, lots of everything, just not very structured. I did do bench presses 95x5x5 the other day, so that was cool.

Can't wait to return to my normal structured existence tomorrow, though. I don't think I could sustain living out of a suitcase for much longer!

Tina

[tkinsley]

Originally Posted by L'ilJ

Yeah, I've done that...luckily in the privacy of my own home. The trick is to really concentrate on locking that weight-bearing (non-rowing) arm before bringing the KB up in the row. When I've fallen over in the past it's usually when I was getting tired and not concentrating on form. You really can feel those renegade rows in your abs for sure.

yeah, Jill....My serratus was sore for a couple days... I assume that's why.

[UConnJulie]

Ohhhhhhh ... that gym sounds heavenly! Small and private!! Someday ... heck, someday maybe I'll own my own studio!!

Sounds like you are having fun in DC ... is it uber-cold there too? It is a balmy 20 degrees here in CT today ... UGH!!

[tkinsley]

Originally Posted by UConnJulie

Ohhhhhhh ... that gym sounds heavenly! Small and private!! Someday ... heck, someday maybe I'll own my own studio!!

Sounds like you are having fun in DC ... is it uber-cold there too? It is a balmy 20 degrees here in CT today ... UGH!!

It was SIX degrees on the day before I left. Keep in mind, I have lived in San Antonio for three years: I don't OWN a warm coat.

This morning, decided to start the TT February workout:

HIIT treadmill 5 min wu, 0:45/0:45 work/"rest" x 6, 4 min cd
1.5 miles running total. There's a new woodway treadmill where I work out which seems to be calibrated a bit off... 6.9 mph about killed me for the work interval portions, much slower on the display than I'm used to on the other tmills I frequent.

TT Feb workout A1

warm up: prisoner squat, push ups, wall stick ups x 2 rounds

1A one armed alternating DB press 15x6/arm, 30#x6/arm x 3
1B high bench step ups 5#DB x 8/leg warm up, BW x 8/leg x 3

2A one armed db squat with press 15# x8/side x 3
2B DB elbow out row 20#x8 x3

3A DB pullover 30# x10 x3
3B turkish get ups 4kg KB x 8/side, 5#DB x 8/side x 2

4A squat jumps 6x3
4B SB tuck in with a push up 8x3

Really, really tiring workout today. Refeed, she is a-comin'... Sunday

[sona]

Yikes! That looks like an awfully exhausting set of exercises in one WO--these were supersets, yes? How much rest between sets, Tina? You're going to be tired tomorrow!

When's your refeed?

[tkinsley]

Yup, Sona...supersets with 60 sec rests between... standard TT style stuff. Good and tiring, but not as much as afterburn I think.

Refeed: MANANA! I am having some pancakes in the AM is all I know for sure, and a tapas place for dinner. Husband is in town for the week so we can actually eat some real food together for a change.

Warm up:
Treadmill 1.5 mile run

SLOGGING today. Felt very cruddy while running.

TT February workout B2

1A DB high pull 25# ea x 6 x3
1B one arm DB incline press 30# x 6 x3

2A DB SB press 25# ea x8, 30# ea x8x2
2B one leg DB RDL 20# ea x8/leg x 3

3A DB fly 15# ea x 10x3
3B 2 arm DB row 25# ea x 10, 30# ea x 10x2

4A DB squat with curl and OH press 15# ea x 12x3 (these kicked my ass!)
4B X body mountain climbers 16x3 (8 to each side)

So, overall good workout. AM wt: 141.7, omron 21.9%, calipers 16% (tri 10 mm, suprailiac 5 mm, ant thigh 20mm). That's down a total of more than 5# this month.
Tomorrow is the true official weigh but I actually had numbers today, so.... interestingly, the omron is mirroring the calipers. I'm down almost 2% by that method, and started at 17.8% on skin folds, so even if the absolute number is off, it's a good tracking tool.

OK, lunch time! I am STARVING today... must be because I know I get to eat well tomorrow.

[L'ilJ]

Hey Tina - you said the BSS w/overhead press are really killers right? What weight do you recommend? Should I start w/10 pounds? Is that too much? I have no idea what to expect. I do the plain BSS's w/20 lbs in each hand for sets of 10, but I'm thinking I need something much lighter.

Oh, and have a great refeed. Yum...pancakes!

[UConnJulie]

Great progress Tina! I am jealous of your dedication to GSD ... I just need to get going on no refined carbs ... I have been slacking too much lately!!! Weekends seem to be the hardest when everyone else is around ... during the week I can avoid them, but when we have company or DH is around all day I have a much harder time when the bag of potato chips is sitting on the counter!! Sigh ... hope you're enjoying that refeed ... with hubby!!

Jill, I found that I had to drop to 10# and maybe even 8# ... it was much harder than doing each exercise by itself!!

[sona]

pancakes.... WTG on the loss, Tina! It's great to read someone who has the discipline and follow-through to see results. There's too much frustration out there as it is.

Enjoy your time with your husband. Will he be around for Valentine's Day?

[tkinsley]

Originally Posted by L'ilJ

Hey Tina - you said the BSS w/overhead press are really killers right? What weight do you recommend? Should I start w/10 pounds? Is that too much? I have no idea what to expect. I do the plain BSS's w/20 lbs in each hand for sets of 10, but I'm thinking I need something much lighter.

Oh, and have a great refeed. Yum...pancakes!

I think I started with 8# Jill.... it is a very hard exercise. I think I only got up to 12# dbs at the end.

Yup, Sona, husband is in town for Valentine's Day... but I don't get any chocolates or anything, lol! He is making a low carb fish concoction tomorrow--the man can cook a mean fish!

RAN this morning 3.5 miles/34:00 then incline fast walk x 10 mins then...


PANCAKES! IHop harvest nut and grain, egg beaters and ham... sugar free syrup, of course

Lunch: personal wood-fired thai chicken pizza and curly fries

Snack: 3 mac nut biscotti, one square of ghiardielli milk chocolate, and one oz cashews

Snack 2: protein oatmeal with almond butter

Dinner: tapas place is closed so looks like some sort of sandwich and soup or something... bummer.

I should hit around 3500 cals or maybe even 4000 (goal cals are 4500) so the biscotti "helped" me to get closer. I am stuffed though.

I'm thinking that I will do another two weeks and then go to a weekly refeed with only 2 meals rather than the full day... so only like 2x calories instead of 3-3.5. We'll see. I just want to see continuing forward progress. So far I am on track to be where I want to be come April. My clothing is fitting better, body fat is down, etc. My running is really the only thing suffering.

[sona]

mac nut biscotti

Oh! Is this a recipe of yours, or bought? if the former, would you consider sharing? It sounds too good to pass up.

And thanks for the wonderful refeed! It was perfect~

Enjoy Valentine's Day--it's a treat to have your loved one with you.

Best, sona

[tkinsley]

Originally Posted by sona

Oh! Is this a recipe of yours, or bought? if the former, would you consider sharing? It sounds too good to pass up.

And thanks for the wonderful refeed! It was perfect~

Enjoy Valentine's Day--it's a treat to have your loved one with you.

Best, sona

Completely NON homemade... I forget who made it, part of a gift basket we got for the wedding (I am sending the rest to work with DH... out of sight and all of that) and it had dark choco chunks in it... this explains the THREE that I ate

Yesterday: scale bumped nearly 7 lbs, today 3 of that is gone

TT February workout A3

1A DB one arm alt chest press 30x6,35x6,35x6
1B DB deep step up 5#db(ea)x8x3

2A 1 arm DB squat w OH press 20x8/side x3
2B DB elbow out row 25x8x3

3A DB pullover 30x10,35x10x2
3B Turkish get ups 8#db x 8/sidex3

4A squat jumps BW x6x3
4B Tuck in/push up on SB 10x3

Today:
Ran 35 mins/3.5 miles
Cycled 10 mins/2.6 miles

Done!

[UConnJulie]

Do you notice a difference side to side with the Turkish get ups? I did them yesterday as part of my warm up and with my right arm up I was a total spaz!!

[tkinsley]

Originally Posted by UConnJulie

Do you notice a difference side to side with the Turkish get ups? I did them yesterday as part of my warm up and with my right arm up I was a total spaz!!

Yeah, I have decided that a coordinated get up is out of the question... I find that my left arm gets tired early and that I definitely favor using my right leg to power up with regardless of what arm is holding the DB--looks kinda like I'm playing twister without the mat

[tkinsley]

Wow.... already a month on this GSD ride. DH mentioned last night and this morning that he saw some serious changes for the lean in my abs and upper body... since we only see each other on a monthly basis, I guess he'd be a pretty good judge on that one!

Wt this AM down another Lb... so now am up three from my low on Saturday and down four from the carb rebound gain. All is well in low carb land.

430 AM:

Treadmill HIIT 4 min wu, 0:45/0:45 x 6 work intervals 6.8-7.1 mph, recovery 6.2 mph, 4 min cd

TT Feb workout B4

1A DB high pull 30#(ea)x6,25#x6x2
1B one arm DB incline press 30x6x2, 35x6

2A SB DB chest press 35#(ea)x8x3
2B one leg DB RDL 20#(ea)x8/legx3

3A DB flies 15#(ea)x10x3
3B 2 arm BO DB row 35x8x3

4A DB squat/curl/OH press 15#ea x8, 4kg KB(ea)x12x2
4B Mountain climbers 16x3

So... PRs for this routine in red. Funny happening: doing the SB chest press I initially had a towel between my sweaty self and the ball... well, bad idea as it turns out. The ball squirted out from between me and the towel and I hit the floor HARD--funny how an additional 70# of mass can increase the pain of impact, LOL!

I am having all sorts of klutzy moments lately. I'm soooo glad this is a private facility

I am expecting to hit sub 140 within the next 2 weeks... then I will go to the weekly refeed meal(s) until I hit 135 or 12% body fat. The NROL seems to have really added a few lbs of muscle to me; my butt is bigger in a good way, but so are my thighs, and THEY didn't need any more muscle. I also have thickened in the waist slightly; I am attributing this to the heavier squats and deadlifts I did. Anyway, should be interesting to see what I've built when I get another percent or two bodyfat incinerated.

Off to see Pan's labyrinth... got a beautiful bouquet for VD but nooooo dinner tonight other than what we make at home