wooohoooo! thanks lisa!! I realized that today was the last workout of 3 sets of 10, so here's what I did.
active dynamic warmup from "the perfect body diet"
dead warmup: 6@65 6@95
deads: 3@135 (!) 7@125 10@115 10@115
dumbbell shoulder press
20lb each arm
3 sets of 10
lat pulldown
3 sets of 85
walking DB lunges, 15 each hand
3 sets of 10
decline abs with 35 lb plate
3 sets of 10
YEAH!!!!!! I am thrilled with the progress that I am making. I was clearly not warming up properly before, and clearly not pushing myself.
next time I will attempt at least one set of 8 deads with 135.
Nice deadlifts! And your recipes sound so good. I think I am going to try the lemon maple rosemary salmon tonight! I actually have all the ingredients.
Wow, you are kicking butt! Great job on the workouts and those meals sound delish!
So, I just bought the Perfect Diet book and started reading it. I am finding a lot of good info, especially the nutrition parts. What are you pulling out of that plan, if anything? Just curious. If you have time, let me know.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I really like the active dynamic warmup. prior to reading her book, I would run 5 min on the treadmill before lifting, but this method is better.
Thanks for mentioning this! I bought PBD at the same time I bought NR4W and have read it except for the last section (the workouts). I completely ignored that part because I had just finished reading NR4W and didn't want the info to merge in my mind. I wanted to let the NR4W info get a solid foothold first and, now, it has. Knowing that the warmup in PBD is good reading, I'll start in on that again today. Thanks!
(I'm not expressing myself clearly this morning. Need more coffee!!)
Hey Wendy, looks like you're doing great! I have the NROLW book but not really following it right now because of my Ironman training. I've seen you post about using Precision Nutrition for logging your nutrition. Did you pay to get all of the info? I noticed right now it says you can join and get everything for $97.00. I was doing everything through Weight Watchers but like you said with all of the training you need more than what Weight Watchers gives you. Just wondering your suggestions.
deads: 3@135 (!) 7@125 10@115 10@115
YEAH!!!!!! I am thrilled with the progress that I am making. I was clearly not warming up properly before, and clearly not pushing myself.
next time I will attempt at least one set of 8 deads with 135.
jenny, I think the money was well worth it. I am using the cookbook every weekend, and trying to incorporate more of the nutrition principles into my diet. since ironman is your main goal right now, the information will not be as useful to you now--the nutrition plan would need to be tweaked quite a bit for ironman racing--the plan is more geared toward body composition optimization, although there is a customization guide for other sports. you would need to add quite a bit more carb. bonnie, tink and carole on our thread would be excellent sources of info on how to eat for ironman. I know carole only allowed very tiny calorie deficits. tink is at goal weight, I think bonnie lost weight but very tiny calorie deficits too. big calorie deficits would be bad.
My favorite meal is probably prime rib. I am pretty simple. I like steak (especially NY Strip). I like grilled salmon,tilapia and trout. I like roast chicken and turkey. The salmon and meatloaf are causing me severe mouth lust.
okay greg, here you go. I will tell you what I made last night- if you have a target superstore near you, they have a steak rub that is out of this world. it is called sutton and dodge signature grilling rub. you get it by the steaks. they also have a premium steak series at target called, of course, sutton and dodge. last night we had the london broil. take said london broil and put the rub on both sides(imagery intended). meanwhile, put a large saute pan in the oven. put the temp on high broil and preheat empty pan for 10-15 min. it needs to get as HOT as all of the women in this challenge! open oven and using a mitt (have done this wrong before-for the s and m ers in the crowd) place prepared london broil on pan. it will sear. close oven and heat for 7-10 min depending on your degree of doneness and thickness and size of the steak (talk about mouth lust, lol).
we served this with sweet potatoes, sauteed mixed veggies and a nice glass of Layer Cake Shiraz, 2006. mmmmmmmmmm. doesn't get any better.
london broil can be kind of chewy, the key is to get a very high quality meat--london broil is denser than say filet mignon that just seems to melt like butta.
ok, cooking day for me today. mini quiches, doing mexican this time, egg white and sausage scramble with an italian flair, split pea soup with roasted turkey breast, schezwan chicken. and making the zucchini again with nuts and feta. mmmmm
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