AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - I think yesterday's spinning class took its toll. These were tougher today, and it took some effort not to good morning out of the hole.
A2 Core Twist - Must keep my mind on the task, lest balance suffer.
A3 Arm Curls - Another good one, but best to be on the watch for hip help.
A4 One Arm Swings (30 Secs per arm) - I need to figure out how many of these I can do in 30 secs, because looking at the clock and doing the exercises like this, and A8, and A9 gets to be a bit problematic.
A5 Half Squat with Overhead Press - Dying on these today - not sure what happened here.
A6 Curl-ups (no weight) - Roughly the same as last time.
A7 Core Push Press - This is going pretty well, but was very thankful when the end of the third set came.
A8 Squat with Upright Row (30 Secs per arm) - Lots to think about here, standing up straight, doing a full squat, and rowing high enough. Two out of three still is bad.
A9 Row (30 Secs per arm) - As noted, I've been transitioning to doing a set number of reps rather than looking at the clock. 25 for this one.
Overall - Whatever mojo I had on Monday was gone today. Endurance was still good, but strength was tough to come by. A1, A5, and A7 (particularly the first two) were difficult to get through with good form. Based on today's performance, I'll stick to the 30 lb dumbbell next time and see if I can cut the rests between circuits to a minute, 30 seconds.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ah... See now you are on a defecit. This is what I feel on my deficit too. Sometimes just pooped out. I am finding that I need more sleep now than when I ate all the time.
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The BIGGER I get the smaller you look
Maybe you just needed a day off before trying this again. It happens, props for pushing through the workout though.
Thanks - yeah I think (hope) it was just one of those days.
Quote:
Originally Posted by kfisherx
Ah... See now you are on a defecit. This is what I feel on my deficit too. Sometimes just pooped out. I am finding that I need more sleep now than when I ate all the time.
I was on a deficit before, because I was losing weight, but not as quickly as now. And I think that I had more calories yesterday and the day before... which is probably why I'm up suddenly today.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
224.5 - A sort of surprise today. I know I had more calories than usual the past couple of days, so I'm guessing that's the reason for the jump. Not unhealthy calories, just too many apparently - good reason to get adamant about making my own food.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
224.75 - I'm guessing this is some water weight going on here. But I'd also note this week's lesson is to eat only what I've prepared/weighed/measured. The cafeteria, while the food is somewhat healthy has a reliance on oils, gravies, sauces that don't fit in with what I'm trying to accomplish. For example - grilled veggies will inevitably have some kind of oil or butter on them. I haven't grilled, but I'm guessing the oil is to prevent burning...? I think I will post a comment card at the cafeteria about having a truly basic healthy meal option - steamed meat, baked potato, and steamed veggies (in premeasured portions).
As a side note, the nutrition class I've been taking was pretty good today - we were talking about fast food alternatives - kind of like Men's Health's Eat This, Not That. I also learned that sauteeing was a preparation to stay away from, so I'm guessing stir fry is as well as it's basically the same thing (to my limited understanding).
Lastly, I'm thinking about going to happy hour tonight - not to drink, but for the social aspect of it. I believe the place we're going to has a grilled chicken salad, so eating healthy will be an option. Plus I like going to and supporting the bar in question.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
BTW, I love it when the Food TV folks say oh you need a TBSP of this or that and then don't freaking measure it.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
you could spray your grill or pan with some sort of non stick spray and cook the veggies on that. In the end though a bit of Olive oil in your diet won't amount to a lot. Its good fat anyway. Steaming or blanching veggies are the best way anyway.
I agree - I only use oil when a recipe specifically calls for it. If it doesn't I use spray.
I mentioned the corporate gym's summer incentive on the last page. Basically you pick a destination (from a set list), and every minute you exercise is translated to one mile of travel. I chose the longest - Mount Rushmore, SD which translates to 6 hrs and 21 minutes/week exercise time. You're allowed 2 short cuts a week - you pick a challenge to do (today's was a circuitx2 - 30 secs each of wall squats, push-ups and crunches), and when completed you get a free 30 minutes/miles. You can't repeat a challenge either. At any rate, the woman I had timing my circuit said I was the only one who was doing it right. (I'm guessing she meant I wasn't resting between exercises) She also said, when I was done, that I really got the most out of the circuit. So that made me feel pretty good - like I was doing something right.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Generally I prefer to eat soup or salad for veggies so they don't require extra fats for preparation. I'm a lazy beyotch so for the evening soup I'm generally grabbing everything from the freezer (next to the stove) and throw in 1 pc of chicken boob or 200-300g of white fish or a combo of white fish & minced meat, 250g of assorted frozen veggies, a stock cube (chicken/fish/beef) and 1 spoonful of sambal (chilli paste) and then when everything is ready will put the soup in a bowl and mix in either 1 tbsp of spicy peanut butter or add shredded coconut or use creamed coconut. Not all days as I have some really low calorie days but always on the lifting days.
The calories saved on the oil or butter used for preparing the meat can be added again by using the yummier nut butters. Another advantage is that I never get in the unhealthy carcinogenic coumpounds that you eat when food is browned too much.
Most people frown when I tell that I boil my chicken but it's really tasting awesome!!! So incredibly tender!
Oh, and I always meant to comment on your habit to eat 1 banana to turn of gluconeogenesis. I bet you got that from me. But 1 banana is really plenty. An apple or 1-2 dates can already do the trick for less calories than that banana. Save the banana for eating pre-workout.
I cook my veges on the grill. I just place them on tin foil (wrap) and cook. No oils needed that way and they turn out yummy.
Way to set the pace in the class Tom. You are certainly fit!
Well it wasn't a class per se - people come in and do the challenge when they want. Still, I was happy with the comments just the same.
Quote:
Originally Posted by tcoy777
Thats my favorite way to cook fish! put the veggies on top of the fish, wrap it in foil and grill it. comes out perfect every time. Now I am hungry!!!
Damn it, I want a grill! For now I'll have to be content with oven broiling.
Quote:
Originally Posted by Espi
Generally I prefer to eat soup or salad for veggies so they don't require extra fats for preparation. I'm a lazy beyotch so for the evening soup I'm generally grabbing everything from the freezer (next to the stove) and throw in 1 pc of chicken boob or 200-300g of white fish or a combo of white fish & minced meat, 250g of assorted frozen veggies, a stock cube (chicken/fish/beef) and 1 spoonful of sambal (chilli paste) and then when everything is ready will put the soup in a bowl and mix in either 1 tbsp of spicy peanut butter or add shredded coconut or use creamed coconut. Not all days as I have some really low calorie days but always on the lifting days.
The calories saved on the oil or butter used for preparing the meat can be added again by using the yummier nut butters. Another advantage is that I never get in the unhealthy carcinogenic coumpounds that you eat when food is browned too much.
Most people frown when I tell that I boil my chicken but it's really tasting awesome!!! So incredibly tender!
Oh, and I always meant to comment on your habit to eat 1 banana to turn of gluconeogenesis. I bet you got that from me. But 1 banana is really plenty. An apple or 1-2 dates can already do the trick for less calories than that banana. Save the banana for eating pre-workout.
Doesn't boiling chicken remove some of the nutrients? Or at least moreso than roasting? (or maybe the difference is negligible).
As for the banana, you probably mentioned it here or in your blog, but what really made it stick was a conversation with Tim about nutrition. (Was when he suggested having the banana just after I got up and having cottage cheese just before bed.) The banana is there also to up my potassium intake - as it stands I take a pill for it, so I'm trying to up my numbers by diet so as to eliminate the pill taking.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ah, yes, the potassium. Potatoes are also good potassium sources so when you do eat starches go for potatoes. Both white or sweet are good choices. Very satiating too!
The cottage cheese is a good choice at night unless it makes you get up too early for peeing what Quark did for me. But then again, I'm allergic to dairy, esp. cow's dairy.
Like I said: the chicken I boil with veggies in water with a stock cube and I drink everything as soup . My SO boils it in plain water and throws the water away.. not something I'd do, but I guess there's not all that much nutrients lost. Less nutrients lost than carcinogens gained when over-frying the chicken. My SO eats a ton of fats from using olive oil very liberally for frying eggs or baking potatoes, so it's not that he boils the chicken to save calories, just because it's the easiest & fastest thing to do with frozen meat and... because boiled chicken meat tastes so darn well
I went to happy hour last night with friends to one of my favorite bars. The owner's an Ernest Hemingway look-a-like and apparently a one time English major. He was telling us last night about how he does 4 crossword puzzles on Sundays, including the New York Times (!). Needless to say conversation's always at a premium when you go there. At any rate, the thing to note about this particular bar (unlike the others we typically happy hour at) is that it isn't a beer bar per se. It only recently started having craft on draft, but soon moved up from one to two handles. And they've been moving quickly (yay!). Bottle selection is mainly Rogue with a few other offerings thrown in. (Yes, this is related to the story lol). At any rate, I get there, and sit down by my friend at the bar and the owner comes over to us saying, "I gotta show you something". So he goes off and comes back with a Rogue Brewdog Brewer's Ale 2008. Now, for those of you who aren't into craft beer, this is a REALLY, REALLY BIG deal. The beer was brewed in honor of Brewdog (who passed away in 2006) but who (as long as I can remember) was the company mascot and chairman of the board. It's in a ceramic bottle with a flip top closer (like a growler) and even includes a Brewdog dogtag. (Clearly Rogue went all out with this one.) At any rate, to our surprise and delight he offers to open one for everyone to taste. Now, I'd emailed my friends beforehand saying I was off beer for the month of July, and declined, reiterating my promise to myself. The beer looked really good - I'd say a red ale from the looks of it, and I LOVE me some red ale (think Killian's but with a LOT more flavor). My friend offered some to me again, and I turned it down - I know he wanted me to share the experience of this amazing beer, but a promise is a promise. Now, my friend is much better friends with the owner than I am, so he (the owner) was going to give him (my friend) a bottle at cost (i.e., it was his own private case, not for sale to the general public). Having seen this, I asked if the Brewdog was for sale, and he (the owner) said no, but I'll give you one at cost since I know you'll appreciate it. YAY! So, I stayed true to myself AND got a bottle of a very special beer in my fridge.
Food-wise I did well too. A small crock of chili and a salad topped with grilled chicken were very tasty. In fact, one of the people with us ordered one (salad) because he liked how mine looked. I probably could've done without the chili, but I do enjoy it so - so that would be my cheat for the week.
So, all in all a very good night. The bar's owner told me to come back August 1st (when my vow would be up), and I said that I definitely would.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ah, yes, the potassium. Potatoes are also good potassium sources so when you do eat starches go for potatoes. Both white or sweet are good choices. Very satiating too!
The cottage cheese is a good choice at night unless it makes you get up too early for peeing what Quark did for me. But then again, I'm allergic to dairy, esp. cow's dairy.
Like I said: the chicken I boil with veggies in water with a stock cube and I drink everything as soup . My SO boils it in plain water and throws the water away.. not something I'd do, but I guess there's not all that much nutrients lost. Less nutrients lost than carcinogens gained when over-frying the chicken. My SO eats a ton of fats from using olive oil very liberally for frying eggs or baking potatoes, so it's not that he boils the chicken to save calories, just because it's the easiest & fastest thing to do with frozen meat and... because boiled chicken meat tastes so darn well
Yup - that's why I make the aloo rajma so often - it covers two needs really well - potassium and fiber. And it's pretty tasty too.
You don't oven roast your chicken?
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Tom, that beer story is just awesome! Like having your cake and eating it too, except for better! Great job resisting and staying true to your vow. I'm so glad you got a tangible reward!
Yup - that's why I make the aloo rajma so often - it covers two needs really well - potassium and fiber. And it's pretty tasty too.
What's aloo rajma again? A potato dish.. point me back to it since I'd be interested
Quote:
Originally Posted by stingo
You don't oven roast your chicken?
Generally I buy boobs by 2-3 kg at once and parcel them out individually and then freeze them as single servings. Mostly I take 1 , sometimes 2 just when the pot is waiting for them. Boiling them takes the least time.
Many years ago I thought that I'd need to follow intricate recipes and then follow them 100%. Even up to making it for 4 persons and eating all of it at once. Then upon getting ill from eating chicken soup that had spoilt after 3 days, I decided to never eat leftovers again unless it was just 1-2 days old. And make everything from scratch.
Very occasionally though I will buy an entire chicken that I only need to 'throw' into the oven (a microwave doubling as an oven) or pre-marinated chicken pieces. I'm a lazy 'slob' who doesn't want to spend a ton of time in the kitchen and hence buy food that's already semi-prepared or make it in a simple way and just liven it up with spices.
Yet the simple food does taste great. But anything that takes too much time (unless it's marinating meat or straining yoghurt/Quark for 12-24hrs) it is not going to happen.
I wrap up some extra packets of veggies only, too. I like a lot of veggies.
Thanks for the tip - I'll have to get a cast iron skillet again. I had some in the past but now that I'm stronger I should be able to move 'em around more efficiently.
Quote:
Originally Posted by mel
Tom, that beer story is just awesome! Like having your cake and eating it too, except for better! Great job resisting and staying true to your vow. I'm so glad you got a tangible reward!
mel
Me too. Like I said, it's just one reason I love going to that place. Good people who enjoy good beer.
Quote:
Originally Posted by Espi
What's aloo rajma again? A potato dish.. point me back to it since I'd be interested
You chose wisely. Aloo Rajma is a potato (aloo) and red kidney bean (rajma) curry, with onions, tomatoes, chilis, curry powder, cayenne pepper, ginger, cardamom, cumin. I love it because it's simple to prepare (the only real work is chopping up a couple of onions and dicing a couple of onions) and it's healthy. But most importantly, it tastes fantastic. I actually started making a batch when my cousin and aunt came over for a swim. They said they could smell it outside and it smelled wonderful. Even better is having it with basmati rice, which I did the very first time I made it. Next time I make it though I might try ditching the canned beans in favor of the ones you have to soak and cook.
Quote:
Originally Posted by Espi
Generally I buy boobs by 2-3 kg at once and parcel them out individually and then freeze them as single servings. Mostly I take 1 , sometimes 2 just when the pot is waiting for them. Boiling them takes the least time.
Many years ago I thought that I'd need to follow intricate recipes and then follow them 100%. Even up to making it for 4 persons and eating all of it at once. Then upon getting ill from eating chicken soup that had spoilt after 3 days, I decided to never eat leftovers again unless it was just 1-2 days old. And make everything from scratch.
Very occasionally though I will buy an entire chicken that I only need to 'throw' into the oven (a microwave doubling as an oven) or pre-marinated chicken pieces. I'm a lazy 'slob' who doesn't want to spend a ton of time in the kitchen and hence buy food that's already semi-prepared or make it in a simple way and just liven it up with spices.
Yet the simple food does taste great. But anything that takes too much time (unless it's marinating meat or straining yoghurt/Quark for 12-24hrs) it is not going to happen.
Yup the simple food does taste great - I take the boobs as you call them and put them in a baking dish, season them and stick 'em in the oven for a bit. Simple and easy to make.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Dang.. the beer story was right before I posted and didn't see it. Thought you'd posted it elsewhere and even stumbled on that Strongman/Highland man's log
Wow.. I read the beer story and your willpower amazed me. Indeed this way you can stay true to your vow and still sample that beer
Dang.. the beer story was right before I posted and didn't see it. Thought you'd posted it elsewhere and even stumbled on that Strongman/Highland man's log
Wow.. I read the beer story and your willpower amazed me. Indeed this way you can stay true to your vow and still sample that beer
Indeed - goergen's a good read. He logs/posts on another forum that I go to.
Heh well out of all the times I've been there, that was the first time anything like that has happened. I fully intend to return the favor though and give the owner a bottle or a growler from my cellar/tap.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Props to holding strong. I know your love for good beer, but it will be there in August. I tried to order that Saison that you mentioned, but the Saucer was out that night. I may need to make the trip up to Cooperstown and try it at the factory sometime.
Hey Tom! EXCELLENT job on the happy hour. I'll be curious to see how much you lose during July.
So am I. I hope the sacrifice is worth it. (Of course everything else has to be up to snuff too.)
Quote:
Originally Posted by tcoy777
Props to holding strong. I know your love for good beer, but it will be there in August. I tried to order that Saison that you mentioned, but the Saucer was out that night. I may need to make the trip up to Cooperstown and try it at the factory sometime.
You should. It's well worth it. Hennepin Saison is one of my all time favorite beers, and THE summer beer for me.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Well, you will get to enjoy that beer and I bet it will taste even better in a smaller size (you I mean).
I picked up a lot of good cooking tips from The Fat Flush Plan. She uses chicken broth to cook with, it's savory, keeps the food from sticking and few calories.
Beware the 'calorie free' sprays . . . they are NOT. And a tablespoon of oil is almost 100 calories which can add up. I'd rather have a hundred calories of chicken than oil :-)
Kudoos for making the suggestion to the cafeteria for even healthier food plans.
So, I stayed true to myself AND got a bottle of a very special beer in my fridge.
You lucky dog!! Well played, well played.
Friday afternoon is "happy hour" at work. (people start cracking open beer around 2-3pm while we all finish up our work for the week) Someone in my office went to Indianapolis a couple of weeks ago & brought a 4-pack of Dogfish Head 90-Minute IPA. I was drooling all over it. He said that a coworker was going back in a couple of weeks and he'd talk to him about bringing some back for us. YEAH!
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
Strength Endurance
This is what I feel on my deficit too. Sometimes just pooped out. I am finding that I need more sleep now than when I ate all the time.
I was drooling all over it. He said that a coworker was going back in a couple of weeks and he'd talk to him about bringing some back for us. YEAH!
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