Two Steps Forward, No Steps Back: My Health Focused Log

[UConnJulie]

Thanks Rob! I'll bet a low-carb pecan would be good ... I just didn't have time or energy to fuss with substitutions for the corn syrup and brown sugar ... I'd have liked to though ... yes, everything is better with whipped cream, as long as it is REAL whipped cream and not some sugar-free, fat-free processed Kool Whip junk!!

Had a GREAT workout this morning ... no time to post it now, off and running, but I will this afternoon ... I got Dos' Power Training last week and did a workout from there this morning ... Still shakey!

[UConnJulie]

So, after reading Tony's review of it, I bought Dos' Power Training. And since I have a month or so before NROL4W comes, I thought I'd delve into it for the next month. I decided to continue with the full body workouts instead of going for a push-pull as it fits my time schedule better. And I'm going to be flexible ... 2-3 days per week lifting ... 3-4 days yoga ... it will depend largely on my recovery as this program has a lot more volume than I have been doing in the past year or so.

Warm Up: Jumping Jacks x 2 minutes
Mobility: Over-Under drill lateral and forward 2 rounds each
Complex: 5 reps each, no rest, using 45# Oly bar
Hang Power Shrug
Hang Power Clean
Push Press
Front Squat
Bent-Over Row
RDL

Workout: straight sets, rest indicated
1. Hang Power Clean: 45# 4x5 90 sec rest
2. Front Squat: 45# 10, 10, 10, 8 60 sec rest
3. Single Leg RDL: 12kg KB x 10 ea, 8kg KB 2x10 60 sec rest
4. Push Up: 5, 5, 4 60 sec rest
5. Side to Side BW Row: 3x6 60 sec rest
6. Push Press: 45# 3x10 60 sec rest
7. Single Arm Lat Pulldown: 20# 3x10 each 60 sec rest
8. Russian Twist: 25# plate 3x10 each side 60 sec rest
9. Renegade Row: 8# DBs x 30 seconds (10 each side)

*Although the template calls for 4 sets of 10 for each exercise, I dropped to 3 sets after the front squats as I didn't think I'd be able to finish the workout if I continued with 4 sets. I will work up to it, but compared to the volume I had been doing, this is a lot more. Not only more exercises, but more reps and sets. Couldn't get all reps out with good form on all exercises. I'll get there.

*The mobility work is paying off ... all front squats were ATG and felt good, I could have gone heavier.

*It felt weird to do straight sets and just sit there during the rest time!

*Still feeling a bit shakey several hours later. And I did have a shake before workout ... then a good breakfast (eggs, goat cheese, spinach, potatoes with rosemary and garlic) ... and now a snack (apple with cheese). I also could use a nap, but that could be the weather!

[stingo]

Nice workout Julie - how long did it take you to do?

[UConnJulie]

Hmmm ... I'd say just over 45 minutes, but to be honest, I wasn't really tracking it ... under an hour I'd say ... it was longer than I was used to!

[SpacecityPaula]

Awww the video of Michaela is precious.

[tkinsley]

Originally Posted by UConnJulie

So, after reading Tony's review of it, I bought Dos' Power Training. And since I have a month or so before NROL4W comes, I thought I'd delve into it for the next month. I decided to continue with the full body workouts instead of going for a push-pull as it fits my time schedule better. And I'm going to be flexible ... 2-3 days per week lifting ... 3-4 days yoga ... it will depend largely on my recovery as this program has a lot more volume than I have been doing in the past year or so.

Warm Up: Jumping Jacks x 2 minutes
Mobility: Over-Under drill lateral and forward 2 rounds each
Complex: 5 reps each, no rest, using 45# Oly bar
Hang Power Shrug
Hang Power Clean
Push Press
Front Squat
Bent-Over Row
RDL

Workout: straight sets, rest indicated
1. Hang Power Clean: 45# 4x5 90 sec rest
2. Front Squat: 45# 10, 10, 10, 8 60 sec rest
3. Single Leg RDL: 12kg KB x 10 ea, 8kg KB 2x10 60 sec rest
4. Push Up: 5, 5, 4 60 sec rest
5. Side to Side BW Row: 3x6 60 sec rest
6. Push Press: 45# 3x10 60 sec rest
7. Single Arm Lat Pulldown: 20# 3x10 each 60 sec rest
8. Russian Twist: 25# plate 3x10 each side 60 sec rest
9. Renegade Row: 8# DBs x 30 seconds (10 each side)

*Although the template calls for 4 sets of 10 for each exercise, I dropped to 3 sets after the front squats as I didn't think I'd be able to finish the workout if I continued with 4 sets. I will work up to it, but compared to the volume I had been doing, this is a lot more. Not only more exercises, but more reps and sets. Couldn't get all reps out with good form on all exercises. I'll get there.

*The mobility work is paying off ... all front squats were ATG and felt good, I could have gone heavier.

*It felt weird to do straight sets and just sit there during the rest time!

*Still feeling a bit shakey several hours later. And I did have a shake before workout ... then a good breakfast (eggs, goat cheese, spinach, potatoes with rosemary and garlic) ... and now a snack (apple with cheese). I also could use a nap, but that could be the weather!

Good workout, lady. I love straight sets... I don't get many of them outside of the big three, but I take the FULL rest between 'em.

[Lost Dog]

I love Cool Whip.

[UConnJulie]

Originally Posted by Lost Dog

I love Cool Whip.

Gag. It's not even made from dairy ... and the Wikipedia page on it says that you are paying $0.41 per ounce for mostly water and air - twice what you'd pay for real cream.



Ingredients: WATER, CORN SYRUP, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, XANTHAN AND GUAR GUMS, POLYSORBATE 60, SORBITAN MONOSTEARATE, BETA CAROTENE (COLOR).

[L'ilJ]

Yuck...cool whip is gross. Give me the real stuff any day.

Hey Julie, NICE workout! Looks tough.

[Lost Dog]

Originally Posted by UConnJulie

Gag. It's not even made from dairy ... and the Wikipedia page on it says that you are paying $0.41 per ounce for mostly water and air - twice what you'd pay for real cream.



Ingredients: WATER, CORN SYRUP, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, XANTHAN AND GUAR GUMS, POLYSORBATE 60, SORBITAN MONOSTEARATE, BETA CAROTENE (COLOR).

ahem. from milk...

[LisaS]

maybe you can get sugar-free, fat-free, omega-3 cool whip

[UConnJulie]

Originally Posted by Lost Dog

ahem. from milk...

Puh-leeze!!!

[Victoria]

I used to love Cool-Whip, too! Now, I think it's nasty!

Great workout, Julie. Just that fact that you were able to do it must mean things continue to improve?

[UConnJulie]

Victoria, thanks! Yes, things are continuing to improve ... especially since I cut gluten out completely. I was very tired all day yesterday, but did not cave into a nap. Went to bed at 10:00ish and fell asleep right away sleeping solidly until about 6:30 this morning (when I woke up on my own - no electronic alarm, and no kid alarm!). So even though the workout tired me out, it didn't make me feel exhausted today which is a good thing (because before I would be exhausted for a few days). I am sore as all get out pretty much everywhere, but that I expected! Some yoga later today should help ...

No kids today ... dropping them off with my parents in a little while ... I have to go into work, then do some retail therapy (!), then home to watch the last two weeks of Heroes (by myself with no interruptions!).

[UConnJulie]

Yoga last night felt great ... not nearly as sore today, only a little bit in my lateral quads (before my treatment, I would have been painfully sore for several days ... another sign of recovery!).

More yoga today ... and a hike with my daughter's class (so obviously at a S L O W pace!).

Happy Hump Day everyone!