FOUR Supersets of the following with NO REST done in 10 minutes Barbell Romanian Deadlift
12x95
12x95
12x95
12x95
Swiss Ball Crunch with feet on bench and straight arm overhead
12xbw
12xbw
12xbw
12xbw
Two Supersets of the following with NO REST done in 10 minutes Step-up
12x10's
12x10's
Dumbbell Swing
12x20 lb DB
12x20 lb DB
*These two supersets back to back with no rest are just killer and, again, only 2 times thru this one. I was dying.
Brief rest and then....
HIIT Intervals - 3 intervals of 120 sec/120 sec -- total 12 minutes
Today's workout is supposed to be intervals followed by 20 minutes of moderate steady state.
BUT, I have to do a TON of yardwork tonight and I'm also going to wax the car. I'm thinking that may be enough work that I might skip tonight's cardio.
I'm wearing the GWF for the first time since my infection and it's still got me burning higher than I was, say, last month. So, for some reason, it appears my burn rate is increasing. I had thought my burn rate had increased due to the infection coming on and that area of the infection being warmer than my normal skin. But, I guess not. So, I'll take the higher burn! Maybe that's why my weight is dropping so nicely with such detailed attention to my diet during WSFL.
WSFL is being very good to you. Congrats on the 5lb loss! After a break between OPT and some rest & maintenance, I might do WSFL. I am looking forward to seeing how you fare with this plan.
Checkin' in w/GI Jane - it's unfortunate you couldn't make the Summit - hopefully next year.
Next year, for sure! GI Jane....I like that!
Quote:
Originally Posted by caitedid4
WSFL is being very good to you. Congrats on the 5lb loss! After a break between OPT and some rest & maintenance, I might do WSFL. I am looking forward to seeing how you fare with this plan.
Yeah, WSFL works for me. I'm good on very low-carb plans, so it's not a difficult transition for me. It's the low, low cal that makes it a challenge. No cheating, no refeeds, very strict.....BUT only 28 days!
I did a trial run of WSFL with Mike Rousell and I dropped weight really fast the first week but I felt so tired and weak that I didn't continue after the first week.
I did a trial run of WSFL with Mike Rousell and I dropped weight really fast the first week but I felt so tired and weak that I didn't continue after the first week.
How has your strength and energy been?
Just fine! But, as I said, I'm a naturally low-carb gal, so this diet isn't hard for me in that way. It's just a little less calories than I am used to. Today is Day 10 and I seem to be a bit tired today, but I think it's more the heat today outside and all of the work I have done out there.
Strength-wise, I seem to be OK, except I am struggling a bit with my recent BP PR's on WSFL. But, squat and DL numbers are still up there.
Yeah, WSFL works for me. I'm good on very low-carb plans, so it's not a difficult transition for me. It's the low, low cal that makes it a challenge. No cheating, no refeeds, very strict.....BUT only 28 days!
Jane,
congrats on the great scale results!!
What is a summary of the 28day food part of the program?
Cal, what you eat, etc.
I'm doing OPT now, first time, in week 3.
thanks,
Jane,
congrats on the great scale results!!
What is a summary of the 28day food part of the program?
Cal, what you eat, etc.
I'm doing OPT now, first time, in week 3.
thanks,
Basically, low cal (9x BW) and low carb. Two days I get 35g extra carbs. One day a week is NO carbs.
Go jane! Am really looking forward to your june pics. More power to you guys that can do low carb. I just calculated my calories at 1350 if I did this program! Eeek!! I could only stay that low for 2 weeks on Medifast. Then I upped it to 1700 or so. Carbs below 100. It was effective at breaking thru a barrier though!
Basically, low cal (9x BW) and low carb. Two days I get 35g extra carbs. One day a week is NO carbs.
That's interesting. The 9x BW would put me higher than I am at the moment. I couldn't stick the low carb though. I have to ask (if you don't mind) what do you eat on a NO carb day?
That's interesting. The 9x BW would put me higher than I am at the moment. I couldn't stick the low carb though. I have to ask (if you don't mind) what do you eat on a NO carb day?
Lots of lean meat, eggs, egg whites, protein powder, and good fats (peanut butter, EVOO).
jane, you continue to be my physique inspiration, as you were during the first challenge, which is what inspired me to get my fortysomething self in gear and get serious! I think the plan you are on is sound, and I have had success on a similar plan for a similar amount of time when I wanted to kickstart some fat loss. you are going to rock this challenge, like you have rocked all of the rest. I also continue to be inspired by your strength improvements, and your willingness to put yourself out there and try new sports like you did with swimming and olympic weightlifting. I look forward to your continued progress, and a big thanks again for being one of my main inspirations along my own path.
My guess is that nobody is going to know until June 1st.
You guessed it! And, my height will be changing on June 1, too, with the update. Apparently, I've gone from 5'7 and 3/4 inches (which I rounded to 5'8") to 5'7 and 1/4"!! I had it measured three times because I couldn't believe it! So, I guess I'll go with 5'7" from now on!
And, yes, the PB goes in the protein shake OR I just mix the PB and PP with a little water until it's thick and just eat it!
Quote:
Originally Posted by fengshway
jane, you continue to be my physique inspiration, as you were during the first challenge, which is what inspired me to get my fortysomething self in gear and get serious! I think the plan you are on is sound, and I have had success on a similar plan for a similar amount of time when I wanted to kickstart some fat loss. you are going to rock this challenge, like you have rocked all of the rest. I also continue to be inspired by your strength improvements, and your willingness to put yourself out there and try new sports like you did with swimming and olympic weightlifting. I look forward to your continued progress, and a big thanks again for being one of my main inspirations along my own path.
Wendy, thank you SOOO much for saying all of that. You know that I watch everything I do with an eagle's eye and you know that I have my thumb right on top of it. I think you will be surprised with the June pics.
I am thrilled that I inspired you in some small way.
Hmmmm....I think I'll be waiting for the June pics for any further updates on progress. So, just stay tuned.
Today was a super busy day. And, it was supposed to be a lifting day, but there was no way to fit it in. Here's my day:
-- steam cleaned all of my carpets
-- weeded and took care of all flower beds (a LOT of them)
-- prepared and planted a 20' x 20' vegetable garden
-- lugged (deadlifted!) uncounted bags of mulch and spread them
-- 3 trips to lowes to get all the stuff
I am BEAT, BEAT, BEAT! So, I am going to lift tomorrow instead. I feel like I got a workout anyway with all the work I did outside. And, tomorrow is actually more of the same.
and not inspired in some small way, a BIG way. you remember that PM during the first challenge, "ummm can I ask how old you are?" until I saw your transformation, I don't think I really believed that women our age could look so great in a bikini. when I saw your progress, I started to believe that maybe it was possible for me, and so I worked harder at it, and looked closer at your eagle eye behavior and copied some of it.
speaking of height, I had my own height shocker lately along with the underwater body fat shocker. I had been told I was 5 6.5 or 5 7. the furman folks actually measured me at 5 6 1/4!!!! I need to pull up my dexa results, because I think the dexa actually measures you on the table somehow. carry on my friend, you look amazing.
What? You can put peanut butter ON stuff, other than the spoon you dip it out with?
X2 but I do have home grown celery I could put mine on
__________________ 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
Not part of planned workout, but threw in the following:
2 sets of C&J's from BN - 5 reps each
2 sets of O/H squat - 10 reps each
THREE Supersets of the following with NO REST done in 10 minutes Barbell Romanian Deadlift
12x100
12x95
12x85
Swiss Ball Crunch with feet on bench and straight arm overhead
12xbw
12xbw
12xbw
Two Supersets of the following with NO REST done in 10 minutes Step-up
12x10's
12x10's
Dumbbell Swing
12x25 lb DB
12x25 lb DB
Brief rest and then....
HIIT Intervals - 6 intervals of 30 sec/90 sec -- total 12 minutes
*I did my first three 30 second intervals with walking lunges on the track and then the last three sprinting.
THEN!.......
- drove home, jumped out of car and proceeded to mow and edge the entire lawn
THEN!......
- took Violet on a mile walk
WHEW! DONE! Major calories burned and I'm going to shower and have FUN today!
Linear Mode
