The Year of Magical Lifting

[Victoria]

Today's Workout:

4 September 2007
HIIT

Spinner:
30 secs on @ 2 cranks/90 secs off easy pedal
6x

Notes: Just didn't feel it today. I hate waking up to the alarm!

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Short-Term Goal Summary: Week 4, Day 2

Goal #1 - Quantitative Measures every 2 weeks: 0/0
Goal #2 - Record Calories each day on Fitday: 1/7
Goal #3 - Pack Food 2 Days per Week: 0/3

Fitness Summary:

Resistance Training (3/wk): 1/3
HIIT Training (2/wk): 1/2
"Other" Training (1/wk): 0/1
Recovery (1/wk): 0/1

Notes: I must have tweaked my back a little yesterday. Nothing major, just a little sore muscle.

[UpNorth]

I'm with you on the alarm thing... though now that it is dark at 5:30 (when I get up) I need that alarm.

I like the way you're laying out your goals and those look like great goals. They're easy to read and it makes them all very transparent for that uber-accountability. I may steal that idea.

[Egham]

You'll like I.I. As others have noted, you can tackle just about any of the workouts he describes as long as you have the equipment....dumbbells, heavy bag for boxing (The book is boxing or combat sports oriented in presentation - no surprise. But, rest assured, there's plenty to do without a bag.), assorted homemade items and a few rather unconventional things like sledgehammers and old tires. Each person's starting point for much of it will be unique, but just about everybody can play. Just jump into it and give it your all. Based on what others have said about it, what you can accomplish by giving it your all should change remarkably over time as you continue down the I.I. pathway.

I tried sledgehammer swings last week and will work a bit more I.I. type stuff in this week.

[L'ilJ]

You're doing great! You are really doing a fantastic job of sticking to your goals. I was going to say that if you feel like adding an additional 100 calories will be a daunting task, stay at trying to hit 1600 consistantly for another week. Then move up to 1700 next week. It can be a gradual process if you need it to be.

How great that you're still making progress!

[lance02]

Wow, Victoria, everything is looking great! Goals, nutrition, workouts -- you're amazing! Your commitment is really paying off.

[Victoria]

Originally Posted by UpNorth

I like the way you're laying out your goals and those look like great goals. They're easy to read and it makes them all very transparent for that uber-accountability. I may steal that idea.

Steal away, Jeff. Nothing proprietary here! I've actually found my little system extremely helpful not only in keeping motivated, but also extremely accountable. I mean, how could I see those goals staring at me every day and try to ignore one of them without feeling guilty!

Originally Posted by Egham

You'll like I.I....

I'm anxious for it to come in the mail! It's like getting presents! I'm also excited to try some of this stuff out. It sure looks like others have been having a great time with it. Though, I'm not sure how crazy I'll get with sledge hammers and sand bags and all. I still have to be smart with my back.

Originally Posted by L'ilJ

...if you feel like adding an additional 100 calories will be a daunting task, stay at trying to hit 1600 consistantly for another week. Then move up to 1700 next week. It can be a gradual process if you need it to be.

Actually, Jill, I just might do that. I seem to bottom out so quickly into a meal. I just hit a wall and suddenly I'm full and nearly have to force the next bite down. I've been saving the rest of the meal and then I'll try to finish it an hour or so later. Sometimes it works, sometimes it doesn't. But, that's a good idea....thanks!

Originally Posted by Lance02

Wow, Victoria, everything is looking great! Goals, nutrition, workouts -- you're amazing! Your commitment is really paying off.

Thanks, Lance! I'm not sure where all this is coming from. I guess when I put my mind to something, I really go at it. The trick is getting my mind there in the first place!

[lance02]

Originally Posted by Victoria

Thanks, Lance! I'm not sure where all this is coming from. I guess when I put my mind to something, I really go at it. The trick is getting my mind there in the first place!

You know I agree 100% -- you've got to have your mind committed to what you are trying to do, or it just doesn't work so well. I've noticed this several times when I've been lifting and I haven't been mentally focused -- my workouts are much less productive.

[Victoria]

Originally Posted by lance02

I've noticed this several times when I've been lifting and I haven't been mentally focused -- my workouts are much less productive.

I don't know, Lance....they always look pretty darn impressive to me!!!

[Lance Bass]

Victoria! Why are you so mean to me?! I'm not inviting you to my next space shuttle launch!

[UConnJulie]

Originally Posted by Victoria

Notes: I must have tweaked my back a little yesterday. Nothing major, just a little sore muscle.

Is it better now? If not ... ICE ICE ICE tonight ...

[Victoria]

Originally Posted by Lance Bass

Victoria! Why are you so mean to me?! I'm not inviting you to my next space shuttle launch!

You're right, Lance. That was mean. I'm sorry. But, you can't be that sensitive if you want to be an astronaut, ok?. Do you think Jim, Jack, and Fred would have been able to get their spaceship back home safely if they were sensitive and emotional? They had guts! They had courage! They didn't let things bother them! Now suck it up!!! There's no crying in Nasa!!!!!

Originally Posted by UConnJulie

Is it better now? If not ... ICE ICE ICE tonight ...

Much better today, thanks....and thank god!!!

[Victoria]

Today's Nutrition:

Total calories: 1464
Protein: 39%
Fat: 31%
Carbs: 30%

Notes: Little shy on calories today. I'll have to make it up the rest of the week!

[Victoria]

Today's workout

TT For Female Strength: How to Get Lean & Do Your First Chin-Up!

Phase 1 (4 Weeks)
Workout A-6
5 September 2007

Warm-Up:
5 mins. on tready
Y-Squats - 10 reps
Kneeling Pushups - 6 reps
Bird Dog (5 sec. hold each side) - 5 reps each side
2x

Workout:
Supersets w/ 60 sec. rest
All weights in DBs

1A) Inverted Row 3xAMAPxBW (9, 8.5, 8.25) (+1.75 reps)
1B) 1-Leg Deadlift (3x8x32.5) (+2.5#)

I wasn't looking forward to trying to eek out another rep on the rows, but I told myself I was not letting go of that bar until I went up and down 9 times! I'm noticing how much my hamstrings have loosened up doing RDLs.

2A) BB Step-Up 3 risers + top (3x8x56 + EZcurl bar) (+6#)
2B) SB Crunch w/ Med Ball (3x12x12.5) (-2.5#)

I must have mis-read my notes on the crunches. I dropped 2.5 lbs!

3A) 1-Leg SB Jackknife (3x8xBW)
3B) SB Hip Ext w/ Leg Curl (3x12xBW)

Notes: I had a terrible night sleep. The gargage truck came rumbling through the neighborhood around 4:00 this morning! Who collects garbage that early?! Then, it came back around again at 5:00. So, I only slept for around 6 hours! I was tempted to just stay in bed for another couple hours, to hell with my workout. I even started walking right back upstairs after my warm-up, I was intent on quiting. But, I stopped myself and said, "Look, you can't just give up on the entire day. You can't do nothing. You have to pick one-nutrition or exercise-and just do it! I chose the exercise. I figured I had much more to gain from working my body than packing spinach into a Ziplock baggie and throwing it into a cooler. This promises to be a very grumpy day!

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Short-Term Goal Summary: Week 4, Day 3

Goal #1 - Quantitative Measures every 2 weeks: 0/0
Goal #2 - Record Calories each day on Fitday: 2/7
Goal #3 - Pack Food 2 Days per Week: 1/3 (no food packed today)

Fitness Summary:

Resistance Training (3/wk): 2/3
HIIT Training (2/wk): 1/2
"Other" Training (1/wk): 0/1
Recovery (1/wk): 0/1

Notes: I missed my food packing goal today.

[stingo]

Congrats on turning your day around. And just because you didn't pack a lunch doesn't mean you can't have something healthy out. Changing habits is a tough thing to do but you're doing quite well at it.

[Mahler]

Wow, Victoria!
The workouts are going great. I am impressed with your well thought out plans for every aspect of your training. We could all learn a thing or two from you on that front.

PS: I hope the back doesn't give you any problems.

[Egham]

Man, do I hate early morning garbage trucks. I especially dislike them when I'm traveling and if I get up to my room after checking into a hotel and discover that the loading dock or dumpster is anywhere within sight, I'll go back down and ask for a room on the other side of the building. Once disrupted after about 4:00 am, I often find it difficult to get back to sleep.

It looks like you had another great workout, despite the less than optimal situation. Nice gains!

Only 6 hours of sleep can make things difficult, but I hope the day goes well for you even if you don't feel like Little Ms Sunshine.