For stepups, my trainer has me go up the steps of the local Y two at time, 5 flights, up and down twice. If you have the steps for it, it's something you might try.
That's a great idea! I do have some steps I can use for this.
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Ginger, I actually had a man tell me that women shouldn't be lifting so much weight-- this happened a few months ago, in a very crowded weight room. I just looked at him and walked away; wish I was more witty and could have put him in his place. Nonetheless, I see him frequently now, and as far as I can tell, am always lifting more than he is. I don't worry about it too much.
Yikes! Well, I think you handled it just fine. I am not witty either and always seem to think of something spectacular to say, after the fact. It's gotta feel good when you are lifting more!
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I'm still wishing we lived closer so we could bust our moves together.
Oooh, don't even get me started, my Friend.
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hi ginger, welcome to the challenge! you look strong and athletic in your before pic!
Ok, so I need to play catch up with my log.
Friday’s eating went well. I did indulge in some cocktails even though I had kind of planned not to do so, for a while.
Friday for dinner, I had 2 eggs and whole grain toast sprayed with “I can’t believe it’s not buttah” (said with best Fabio impression that I can muster)
I also had a PWO protein shake, made with water and 1 scoop of EAS chocolate PP.
For my workout, I did a 30 minute cardio workout with intervals and felt pretty darn good, afterwards. I hadn’t realized that I was really that sore from Thursday’s workout, until I hopped on the AMT. Not sure if that is because I am used to some soreness or because I started bringing it out?!?
I did 15 minutes on the AMT
2 minutes of warm up
1 minute at 7 resistance ~ as hard as possible
1 minute back at 5 resistance
1 minute at 9 resistance ~ working my hardest
2 minutes of steady pace at 7
1 minute at 7 ~ working my hardest
2 minutes at 9 steady pace
1 minute at 10 ~ hardest
2 minutes at 10 – steady pace
2 minutes at 8 – steady pace
(I then hopped on over to the elliptical trainer and did 15 minutes of steady state cardio, because the person who hopped on the machine beside me must have bathed in their cologne and it was making me a little queasy)
I took Saturday and Sunday off, unless I count my Wii playing with the kids on both days. LOL
Tonight is Workout B.
My food so far today:
1 serving of 1% cottage cheese and 2 cups of coffee
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Rest of my food for yesterday:
Lunch: chili (made this on Sunday, very lean beef and turkey)
Snack: handful of unsalted nuts
Dinner: can of tuna with low fat mayo on a whole grain tortilla, toasted. Yum!
I also had an after workout protein shake. EAS chocolate/with water
I also drank lots and lots of water. I have been struggling to make sure I am getting as much as I need.
Last night was workout #3 of B (if my reps are messed up, I apologize)
Went to the gym and had to really scramble to get my weights and grab the swiss ball. I can't wait until all the people who aren't going to stick with their workouts, don't come to the gym. Evil, I know.
Deadlifts
1x12x45
1x12x55
Alternating Sets:
Dumbbell shoulder press
1x12x15
Wide Grip Lat pulldown
1x12x32.5
Dumbbell shoulder press
1x12x15
Wide Grip Lat pulldown
1x12x37.5
Alternating sets:
Lunges
1x12x12.5 (moved down in weight to work on form. I have a weird little knee tweak going on)
Swiss Ball Crunch
1x15xBW
Lunges
1x12x12.5
I can definitely do more weight with these and will.
I also added in leg presses, because before this challenge I was working on this and building up my weight.
1x12x55 (with feet pointed outward and I realized I should have started with a higher weight)
1x12x55 (with feet close together)
1x12x75 (outward)
1x12x75 (together)
I hopped on the Stair Stepper (the one that looks like an escalator) and did 30 minutes, which was a killer the way my legs were feeling. But it was a good kind of pain.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Hey Ginger! Thanks for checking out my log. Your workouts look great. I should follow suit and start putting my food in mine as well... And I feel the same way about crawded weight rooms, it's so intimidating when there's a huge bunch of guys squatting and pressing hundreds of pounds... Makes my 10 or 15lb dumbells feel like a can of peas, hehe
Ah, the "Resolutioners"!! One of the reasons I'm glad I work out at home!!
I know, at least I have the option to work out at home, but I am paying out the nose for this membership so I feel a little obligated.
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Hey Ginger! Thanks for checking out my log. Your workouts look great. I should follow suit and start putting my food in mine as well... And I feel the same way about crawded weight rooms, it's so intimidating when there's a huge bunch of guys squatting and pressing hundreds of pounds... Makes my 10 or 15lb dumbells feel like a can of peas, hehe
Thanks! Yes, I chalk it up to at least we are women, in the weight area! You know?
Food for Tuesday:
1 serving Weight Control oatmeal (I was in a hurry)
2 cups of coffee w/2 sweeteners and cream
L:2 cups of chili
S: handful of nuts
D:baked flounder, steamed veggies
I didn't work out last night, because my legs and rear were still pretty sore from Monday night.
I did go to Barnes and Noble in hopes of returning my copy of the NROL4W, but they didn't have any, which I figure is a good thing. So, I ended up picking up a workout/food journal and the Women's Health Best Diet Ever book (I'm sure that is the wrong title, it's longer than that). I started reading and it is veddy interesting. I'm getting ready to try this carb test, so I will be eating a bagel this morning and tracking my hunger, etc.
Tonight is Workout #4 of A. I need to copy my logs over to here, to see where my weight was at the first workout and plus, I'd have it all in one place.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Awesome workout! I can't believe you had the energy to tackle that damn stair-machine after your weight training, you're a machine!!!
Just wanted to pop in and say hello and find some inspiration from your workout logs. I'm feeling unusually UNmotivated today, but after reading your logs, I'm feeling a spark of "Okay Lori, get your butt moving and do something." So, thank you!
Awesome workout! I can't believe you had the energy to tackle that damn stair-machine after your weight training, you're a machine!!!
Just wanted to pop in and say hello and find some inspiration from your workout logs. I'm feeling unusually UNmotivated today, but after reading your logs, I'm feeling a spark of "Okay Lori, get your butt moving and do something." So, thank you!
You've done that for me, too many times to mention.
Part of the reason for hopping on the stair master was my level of frustration at the crowd, the lack of my weights being available when I needed them. It messed up my 60 sec. rests. So, therefore I must sweat more. LOL
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Ginger, glad you are doing the challenge ... your workouts look great!
Put those boys in their place at the gym ... don't they know that weights are for girls?!
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Life's a Journey ... Enjoy the Ride!
Last night was crazy at the gym, but I got done what I needed to get done. Loved the workout and felt pretty darn good, when I walked out.
Last night was Workout A #4
Warm up was 3 minutes on the AMt. I was stalking the 1 squat rack we have and saw someone finishing up, so I cut the warmup a little short.
Squat 12x75
60 sec rest
Squat 12x/85
60 sec rest ( I had to switch up my order last night and I am hoping that isn't horrible, but I figured it was better to do that, then to have a longer rest period)
Step Ups (knee length) 12x17.5 lb dbs in each hand
60 sec rest
Prone Jackknife 12xBW I know the reps were to be lower, but I have a "thing" with these and want to get good at them.
60 sec rest
Step Ups 12X15 lb dbs in each hand (needed to lower the weight because of this knee thing I have going on)
Push Ups (right down in the middle of the gym, Yay!)
12xBW (regular old men pushups)
60 sec rest
Seated Rows
12x70
Push ups
12xBW
Seated Rows
12x75
I know I can do more weight with the squats, I am just reluctant being there by myself. I feel like everyone is just waiting for me to fall down or something, so I am being overly cautious. I need to convince my Hubby to make me a squat rack or agree with me to purchase one. Working on it.
Also did some hanging ab exercises and am feeling those this morning!
My food for yesterday:
Tim Horton's coffee (1 sweetner and 2 creams)
Tim Horton's bagel with light cream cheese (doing a little carb test)
Lunch:
Small chili and plain baked potato
yogurt
Dinner
Tuna, lt. mayo on whole grain bread
EAS protein shake
I plugged it all into Sparkpeople and it breaks down like this:
Calories: 1,659
Carbs: 233 (That bagel did me in, on my carbs)
Fat: 34 grams
Protein: 104
I'm working on the food. Logging it is helping.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
It is expensive!! My workout room seems to get smaller, the more "stuff" I add. I may check out our 2nd hand sports shop. I keep cruising Craigslist, but haven't seen a squat rack for a while.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
It is expensive!! My workout room seems to get smaller, the more "stuff" I add. I may check out our 2nd hand sports shop. I keep cruising Craigslist, but haven't seen a squat rack for a while.
Yeah, we keep checking Craigslist, too.......hoping to catch a good one, but nothin yet!
Super workout!! Yay for you for doing your push-ups in the middle of the gym! (Ginger has taken me to her gym, and doing anything in the weight area is like performing in the middle of a gladiator arena--intimidating for sure.) Balls of steel baby!
My pizzadillas were quite tasty, I will pass the recipe on your way. Easy, fairly cheap, and completely personalizeable (I don't really think that's a word.)
Wrist straps? They have made all the difference in my ability to do heavier deadlifts. I remembered seeing a reference in one of my magazines, so went to Dick's Monday and picked up a set. They basically wrap around your wrist AND the bar, so when you are deadlifting heavier weight, it allows you to absorb more of the weight through your arm than having to rely solely on your grip strength. The ones I picked up are pretty boring, but I found a cool website that sells some awesome straps with different designs. I'm thinking some Flaming Skulls wriststraps are just what the Dr. ordered!
Too sore tonight to do much, so I am taking the evening off. Tomorrow morning, I will get all of today's food posted.
I am off to do some reading, I want to redo my macros from the book, to make sure I am hitting my numbers.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Good luck with the macro figuring---I am really liking that part of the nutrition guidelines. Seems to be streamlining things for me and giving me more creativity with the food choices. I don't think I would eat enough without the figuring.
Great job sticking with the gym workouts even when it is a pain! Keep up the great work.
Good luck with the macro figuring---I am really liking that part of the nutrition guidelines. Seems to be streamlining things for me and giving me more creativity with the food choices. I don't think I would eat enough without the figuring.
Great job sticking with the gym workouts even when it is a pain! Keep up the great work.
Thanks, Mel! I agree and just need to pin point things a little more, but I do love the availability and not being so limited.
Thanks for the encouragement!
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Great job in here, Ginger...or do you prefer Ginny? Keep it up!
Thank you! Ginger is fine. Ginny is just an old nickname and I couldn't think of a more clever name! Thanks for the support!
Ok, so yesterday was a no workout day.
Foodwise:
Tim’s Wheat Carrot Muffin (my 1st mistake of the day)
Tim’s coffee (1 sweetener, 1 cream)
Lunch:
Omelet, with mushrooms, onions and tomatoes
2 slices of whole grain bread
Dinner:
Turkey Bacon
2 large eggs cooked with a splash of olive oil
Snack
2 oz. of Cashews
For a grand total of:
1,512 calories
121 grams of carbs
87 grams of fat
70 grams of protein
Not so good.
I meant to add in my breakdown from Wednesday, 1/16
1,659 calories
233 carbs (Whoa, Nelly)
34 grams of fat
104 grams of protein
Got my book back out last night to re-read some of the nutritional information, as well as doing my caloric needs for WO days and NWO days
It breaks down like this:
Non Workout Days: 1,617
Workout Days: 1,887
This weekend I plan on breaking it down even further into how much carbs, fats and protein I need to be getting in. I think if I can get a handle on this part of things, I'll really start seeing the results I want to see.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I am super stoked because tonight is workout B #4. Anxious to do it and am looking forward to it. Shoot me, now! LOL
I did get a new stability ball yesterday, so I could get the workout done in my exercise room and avoid the craziness of the gym.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I am super stoked because tonight is workout B #4. Anxious to do it and am looking forward to it. Shoot me, now! LOL
I did get a new stability ball yesterday, so I could get the workout done in my exercise room and avoid the craziness of the gym.
Isn't it great when we get so excited about working out!!!
(Ginger has taken me to her gym, and doing anything in the weight area is like performing in the middle of a gladiator arena--intimidating for sure.) Balls of steel baby!
That's right! I think that is why I just have to note it in my log. LOL
I can feel my confidence rising, the better I get at these "men" pushups. You know how initimated I was when I first joined and you listened to me whine and complain. I definitely think back on those times, when I am trying to psyche myself for the workouts.
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Isn't it great when we get so excited about working out!!!
Yes, INDEED! Now, if we could all work out together, could you imagine the power?
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I am super stoked because tonight is workout B #4. Anxious to do it and am looking forward to it. Shoot me, now! LOL
I did get a new stability ball yesterday, so I could get the workout done in my exercise room and avoid the craziness of the gym.
Glad to hear you got a new ball! Those dang things just don't hold up sometimes.
I'm going to need to get that book and figure out the whole macronutrient thing--one more thing for me to obsess over! The way you have been tracking your food is very motivating and has reminded me that even though I "think" I'm eating well, I probably need to pay closer attention to the numbers and that eating isn't something I should be guessing at. Thanks for the reminder!
Did workout B last night. I actually had started NROL4W last week, so that was the workout I was on. I am lov-ing this workout. I really thought when I first looked through it that I would feel challenged, but it has proven me wrong.
Whoa. Yes, I am quoting myself but I was just reading through and transferring some numbers into my WO log. When I said I didn't feel challenged, I seriously meant that before starting the NROL4W, I was nervous this workout was going to be too hard and that I wouldn't stick with it. Really bad choice of words. Just wanted to get that off my chest.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I hopped on the treadmill looking stair machine for 13 minutes. That was my 1st time on there, as I am somewhat of a Stepmill junkie. It was interesting to say the least. I did intervals and then after nearly tripping on that thing, I switched to the AMT for 10 minutes and then called it a night.
I am a little low on calories at this point, so I am going to find something yummy to eat.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Ginger, your workouts look great! Nice job logging the food, too. That's the part I always forget to do. I generally do a reality check once or twice a week, but most of the time logging every little thing drives me batty.
I am not witty either and always seem to think of something spectacular to say, after the fact. It's gotta feel good when you are lifting more! 
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