July 7, 2008
Coach Dos' Power Training - Total Fitness Routine
Workout A of Phase 1 (ie weeks 1-3)
Workout 7 of 10
Squat Jumps
4 sets of 5
BSS alternated with a set of step-ups
10x7.5's BSS
10x7.5's step-ups on bench
10xBW BSS
RDL
10x75
10x80
10x80
DB Incline Bench Press
10x20's
7x20's
8x17.5's
Standing Cable Row
10x45
10x55
10x65
10x70
OH Press with alternating DB's
10x17.5's
10x17.5's
7x17.5's
Lat Pulldown
10x55 Wide Grip
10x55 UH Grip
8x50 Wide Grip
*still the wrist limiting me on these. Can't believe how much I have lost due to this damn wrist!!
Lateral Swiss Ball Roll alternated with straight arm crunch
3 sets of 10
Planks
75 secs
45 secs
45 secs
This was a great workout! I was in the zone. I don't know if it was the workout, my energy, the tunes, the nice scenery at the gym or what but this workout was just THERE!
Did an hour cardio at the gym on the TM -- too hot/humid/stormy to do it outside today.
Foods right on target. Feeling great with my calorie deficit and my training. So, I think I am on the right track for sure. Tomorrow will be workout 8 of Power Training...almost on to Phase 2 (lower reps, yeah!).
Tom, I am loving the workouts! I love that I got to choose my exercises, that I can mix them up when I want -- from workout to workout OR even within my workout, as long as I follow the template. It's working out great for me. I really like it. I made spreadsheets for each phase, with all of my exercise choices. So, like yesterday, for my knee-dominant exercise I could do either BSS/lunge/step-up. I usually do all of my sets doing one exercise, but last night I mixed it up and alternated the BSS with the step-up. This book should keep me busy at LEAST through the end of the year!
Great workouts, Jane. You really are inspiring. The fact that you work so hard and can maintain a very considerable amount of weight loss, is simply awesome. You once again have me inspired that it isn't impossible, just takes some willpower.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Looking good Jane! I took a break and now need to get my butt back in the gym. I think I might start with the Power Training book as well. Do they have workouts geared towards fat loss as does NROL?
Looking good Jane! I took a break and now need to get my butt back in the gym. I think I might start with the Power Training book as well. Do they have workouts geared towards fat loss as does NROL?
George, there are 3 programs in Power Training: Total Fitness, Hypertrophy, and Strength. Right now, I'm doing Total Fitness, and then I'll move into Hypertropy (I think). Dos recommends going back to Total Fitness after each of the other programs (they are 12-week programs). So, I might do Total Fitness, Hypertrophy, Total Fitness, Strength, Total Fitness, etc.
I've found that as long as my diet is in check, the weight loss follows, regardless of my workout program. So, I like to find something that I enjoy and WANT to do.
July 9, 2008
Coach Dos' Power Training - Total Fitness Routine
Workout B of Phase 1 (ie weeks 1-3)
Workout 8 of 10
Squat Jumps
3 sets of 5 jumps
Squats
10x65
10x70
10x75
Single-Leg RDL's
10x12.5's
10x15's
10x15's
Incline Bench Press
10x45
7x45
5x45
*I know this seems pitiful, but this is the first time I've got all 10 reps on the 45 lbs. I so want to improve here!!
Awesome, Jane! I got the book in the mail yesterday, and I'm totally excited. I have one more week of Repair so I have this week to make up some workouts. I can't wait
Awesome, Jane! I got the book in the mail yesterday, and I'm totally excited. I have one more week of Repair so I have this week to make up some workouts. I can't wait
Quote:
Originally Posted by foodfromafar
Jane, I'm really enjoying seeing your workouts. It's nice to know of resources to use once I'm finished with NROLFW and possible NROL.
I think everyone would find something to like about this book since the workouts can be customized. I'm liking it a lot!
Hi Jane. First, your progress and determination is amazing! I agree with Pauline that this program looks great. I took your suggestion on Nitrean protein powder and I love it, and since so far your suggestions have worked out well for me I may just have to pick up this book when I am done with NROL4W
Bree, I'm so glad you like the Nitrean! It's been a miracle for me!! It was the best discovery I ever made fitness-related, as I tried protein powders for YEARS and had just about given up. Now, I look forward to my shakes!
I think you will love Power Training. If nothing else, take a look at it at the library or a bookstore and see what you think. I just love to be able to design my own workout based on a template. It was a little difficult to figure it all out at first, but once I plotted it all out on an excel spreadsheet and plopped in all the exercise choices, I was good to go. Ongoing, it will now be much easier!
Ahhh, a Friday off work.....what can be better!! I slept in until 6:30 and I'm just taking my time getting ready for the day. A day of shopping (birthday gift for sis), groceries and errands. I think I'll do weights in the evening. If not, cardio.
The scale is telling me that I am definitely on the right calorie deficit. It's been moving steadily down. Today, I clocked in at 138. I really have to blink a few times when I see the "3" in there! I may have to shop a bit for myself today. I officially have only one pair of jeans that fit now. Good thing I am a bargain shopper or this whole wardrobe change would have killed me.
I've been feeling so good in the gym and now the scale is cooperating, too. I can't wait for my next Bod Pod in September!
Ahhh, a Friday off work.....what can be better!! I slept in until 6:30 and I'm just taking my time getting ready for the day. A day of shopping (birthday gift for sis), groceries and errands. I think I'll do weights in the evening. If not, cardio.
The scale is telling me that I am definitely on the right calorie deficit. It's been moving steadily down. Today, I clocked in at 138. I really have to blink a few times when I see the "3" in there! I may have to shop a bit for myself today. I officially have only one pair of jeans that fit now. Good thing I am a bargain shopper or this whole wardrobe change would have killed me.
I've been feeling so good in the gym and now the scale is cooperating, too. I can't wait for my next Bod Pod in September!
Enjoy your day off and congrats on the scale numbers!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Have fun shopping! What are your favorite bargain shopper tips? I have had to buy a completely new wardrobe. I went with a personal shopper twice to fill in the basics of my fall/winter and spring/summer. I now feeled armed with the knowledge I need to find clothes that look good on me and fit well myself but I don't have tons of time. Any tips would be appreciated!!
Pauline, I ONLY buy on sale. I shop often (that's key) even if I don't buy. Places like TJ MAXX, Value City, Marshalls, etc carry brand name stuff, but it turns over frequently. Even at those places, though, I only buy on sale. Today, I hit Macy's for my sister because everything is on sale with an extra 50% off on top of that. Still, I will only get what is REALLY a bargain. I immediately head for sale racks in any store. I also always use a coupon if I can. My biggest tip for clothes shopping is to really stock up on Labor Day weekend for the following spring/summer and on President's Day sales in February for the following fall/winter. Now, that didn't work too well for me last year because what I bought last Labor Day sale didn't fit me this summer! That shouldn't be a problem this year!
I'm a clothes whore, I admit it. So, I have to be savvy when I shop. I only buy things that I know are good quality, nothing that's just a fad, and things that I can mix and match (I watch a lot of Stacy and Clinton on What Not to Wear on TLC!).
Thanks, Jane, for the great tips! I will definitely be doing the Labor Day/Presdient's Day stocking up. I have a similar philosophy in what I buy. I would rather own less really quality pieces than a ton of inferior clothes. I'll have to start hitting Marshall's, Ross and TJ Maxx on a regular circuit and look only at the sales rack. That will save some time. However, since I have to buy petite clothing it makes it a real challenge. Maybe I should just hit Ann Taylor Loft Petites for sales every month...
I love WNTW!!! I have learned a lot from them about how to dress my body (ginormous boobs) and do a much better job now of accenting my positives and hiding my negatives. I have not bought any new clothes although I need them. I can only afford one wardrobe switch, so I am waiting until I reach my goal. I'll just pin and tuck until then ... or live in sweats!! At least this time of year I am mostly in my bathing suit ...
__________________
Life's a Journey ... Enjoy the Ride!
I love to shop. I'm big into finding coupon codes for online stores (I buy mostly online since I'm usually too busy to go to the mall). Didja buy anything good? I just bought a new pair of Joe's Jeans and a pair of Sevens (I dropped a size ).
Pauline, I love Ann Taylor Loft Petites! I think my entire wardrobe is from there.
I am also a big fan of buying stuff at the end of the season, on sale, for the last couple of weeks of the season and then for next year. Though all you guys are changing bodies so fast, you might have totally different bodies by the next year!!! LOL
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