Look at you rockin out those lunges with the barbell! 65 lbs! woo hoo!
Thanks, Jane. Stage 1 definitely helped me be ready for this exercise, as well as the squats, for sure.
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Were you able to walk outta the gym after that workout without cryin??? NICE WORK!!!
Yes, but barely. LOL Today is a totally different story.
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Man-that is an awesome workout! Yay for you on the BB lunges and the Sumo Squats! Sounds like Christian is doing right by you, and I can almost hear the excitement just reading what you typed.
Thank you!
Well, I am feeling some major DOMS today, and I mean major. LOL I did 20 minutes of SS cardio last night, because I was getting pretty tight and I was trying to cut back a little on the soreness I would be feeling today, so I can't imagine how I would be feeling, had I not done that.
It is a goood hurt, especially in the bootay area. I just keep thinking about new jeans to get me through.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Need to update my log. I still have some DOMS going on, but nothing like I have had the past 2 days. So, I have not done my workout B. I will do it tonight either at the gym (weather permitting, daycare) or at home. We went out last weekend and got a new oly bar, for the new bench/squat rack, so I am anxious to play with the new toy.
1/20 - 35 minutes on the eliptical, trying to loosen up my legs
1/21 - 30 minutes on the AMT, intervals
My food is on, which is good. I have cut out all meat but chicken and fish. I'm working on cutting those out, but just need to get prepared and get my butt to the grocery store.
I can really feel some changes going on with my body, good ones. No changes on the scale, but that is ok.
Oh and I met a gym friend! Yay! She works with the same trainer and has a very similar build to me. She's the same height and even has some metal in her left ankle, like I do. Anyways, I know my trainer probably set it up, but she struck up a conversation with me and gave me some great pointers. She has lost a lot of weight and looks great.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
That's cool you met someone at the gym you can relate to!! Having a workout buddy is great!!!
Not vegan, but I am working back into vegetarian. Pretty much the meat thing. I did for a year and then fell out of it.
So, needless to say I just need to have a plan when I go to the store to make sure I get my protein. I like beans, so that helps.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Well, I am feeling some major DOMS today, and I mean major. LOL I did 20 minutes of SS cardio last night, because I was getting pretty tight and I was trying to cut back a little on the soreness I would be feeling today, so I can't imagine how I would be feeling, had I not done that.
It is a goood hurt, especially in the bootay area. I just keep thinking about new jeans to get me through.
I can't explain how it works, but rolling sore muscles on a foam roller somehow gets rid of those nasty DOMS for me...Just a thought
I think this got it's start during the South Beach Diet hype - we've actually had it a few times - it's pretty darn tasty!
Chocolate bean cake
15 oz (1 can) black beans, drained and rinsed
4 large eggs, seperated
1- 1 1/2 cups splenda (depending on how sweet you like it)
3 TBSP baking cocoa
2 TBSP strong coffee
1 Tsp baking powder
2 TBSP smart spread or canola oil (or you can use applesauce!)
1 Tsp vanilla extract
2 TBSP chopped walnuts or hazelnuts (optional)
Preheat oven to 350 F
Prepare a 8x8 baking pan by spraying with PAM butter spray
Blend the egg yolks, splenda, baking powder, smart balance (or oil) vanilla, coffee & cocoa in a blender or with a stick blender.
Add the rinsed beans, puree until smooth.
Transfer bean mixture to a bowl if using the mixer.
In a sep. bowl whip the egg whites with a pinch of salt with a hand mixer until stiff peaks form. Mix 1/3 of the egg whites into the bean mixture to lighten the bean mix. Fold in the remaining egg whites in two portions. It's ok if some white streaks remain in the batter.
Pour the batter into the baking dish. Sprinkle top with chopped nuts if desired. Tap the pan on the counter a couple of times to release any air pockets.
Bake at 350 F for 35-40 min or until toothpick inserted in the center comes out clean.
Allow to cool 10 minutes before slicing.
Makes 16 2"x2" servings
Per serving: 48 calories, Carbs 4.5g, Protein 2.9g, Fiber 1.0g, Fat 1.7g, sFat 0.5g (I have NOT verified the nutritional info!)
Variations:
Chocolate peanut butter: add 2 TBSP natty PB to the bean mixture. Sprinkle with chopped peanuts if desired.
Chocolate hazelnut: Add 1 TBSP sf hazelnut syrup or 1/4 tsp hazelnut extract to the bean mix.
Note: Coffee enhances the flavor of chocolate and makes it more chocolately, you don't taste the coffee.
Cream cheese frosting for the bean cake:
4 oz cream cheese (lf or ff)
3-4 TBSP splenda
2 Tbsp sf vanilla syrup
4 TBSP natty PB
-you can add or substract according to your taste!-
Mix all together in a cup until creamy. Store covered in fridge until ready to use. Spread on cake piece by piece.
OMG!! that squat workout reminds me of the ones my trainer has me do. The DOMs stays with my quads for almost a full week after that. I have to grab the walls when I sit on the toilet to keep from falling in. I suspect you feel the same way now too. After shoulder days I always wake up in the middle of the night from the soreness in my pecs. I have dreams that I was in a car accident.
OMG!! that squat workout reminds me of the ones my trainer has me do. The DOMs stays with my quads for almost a full week after that. I have to grab the walls when I sit on the toilet to keep from falling in. I suspect you feel the same way now too. After shoulder days I always wake up in the middle of the night from the soreness in my pecs. I have dreams that I was in a car accident.
LOL! Yes, the girl I was talking with that works with him, says that she does legs on Mondays and it isn't unusual for her to feel DOMs Friday!
Looking forward to shoulders! :P
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
My trainer officially has my copy of NROL4W in his possession. I wanted him to see the workouts I am doing, when not with him and to look over the nutrition part. I think if he has a better understanding of what I am doing, that will help.
He did offer to write me up some workouts to do on the days when I am not working with him.
I also will be working with him 2 days a week, for awhile. I went ahead and got a package, plus when $$ allows I will throw on some extra sessions.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
My trainer officially has my copy of NROL4W in his possession. I wanted him to see the workouts I am doing, when not with him and to look over the nutrition part. I think if he has a better understanding of what I am doing, that will help.
He did offer to write me up some workouts to do on the days when I am not working with him.
I also will be working with him 2 days a week, for awhile. I went ahead and got a package, plus when $$ allows I will throw on some extra sessions.
How many sessions does the package get you? Twice a week is going to be really nice, but will probably go through those sessions pretty quickly.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
How many sessions does the package get you? Twice a week is going to be really nice, but will probably go through those sessions pretty quickly.
Hi Tom,
I have 2 separate things going on. I got a package that gives me 1 session a week, for a year. On top of that, I bought a block of 10 sessions which I plan to do from time to time, when the money allows. I haven't touched either package yet, because I had some sessions just sitting there. All in all, it will be a good thing. Those extra sessions are what will get me that extra session per week, which is what I think will really help me see results.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I am starting to love the feeling of DOMs. When I first started working out I never got them but since starting to lift heavy they are now a normal part of my every day life. I grunted and groaned all day long yesterday whenever I sat down or had to step up. Sort of reminded me of my grandpa. (god rest his soul)
I am starting to love the feeling of DOMs. When I first started working out I never got them but since starting to lift heavy they are now a normal part of my every day life. I grunted and groaned all day long yesterday whenever I sat down or had to step up. Sort of reminded me of my grandpa. (god rest his soul)
I love this feeling too but sometimes I wonder about it.
The other day after a lifting session I went grocery shopping and could barely lift the bags! I felt as feeble as a 97-lb weakling! Which was totally ironic, of course.
It almost makes me wonder about the daily functionality of working out so hard. Are some people just sore all the time, if they're giving their all 100% of the time during workouts?
I am starting to love the feeling of DOMs. When I first started working out I never got them but since starting to lift heavy they are now a normal part of my every day life. I grunted and groaned all day long yesterday whenever I sat down or had to step up. Sort of reminded me of my grandpa. (god rest his soul)
I have a love/hate relationship with them.
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Those workouts look crazy! I'm not sure how you're walking after all that. I think I'd be doing more than just cursing...
I love them. I am usually smiling while cussing! I feel strong and I know they are doing my body good.
I've been technically working out for a while and I think the key is really listening to my body. If I need a day off, I take it. But, I am really enjoying these challenging workouts. They are different and that helps me with my workout ADD.
I need to update my workouts and will do that here in a bit.
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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 love this feeling too but sometimes I wonder about it.
The other day after a lifting session I went grocery shopping and could barely lift the bags! I felt as feeble as a 97-lb weakling! Which was totally ironic, of course.
It almost makes me wonder about the daily functionality of working out so hard. Are some people just sore all the time, if they're giving their all 100% of the time during workouts?
I hear you!
That is me right now and I am sure it will get worse. Today was chest/triceps and it's somewhat difficult to even type. 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
LOL, Tracey. I was joking with my trainer, telling him I would be unable to lift my arms, tomorrow and to be honest, I don't think it's going to really be far fetched. Friday, Feb. 22nd Stage 2, Workout B #1
Wide grip DL from box
10X100
10X100
Superset
Bulgarian Split Squats
10eX25
10eX25
Underhand grip lat pull down
10X40
10X50
Superset
Rev. lunge from box w/forward reach
10X25e
10X25e
DB prone Cuban Snatch – not done. I had issues getting a bench.
Swiss ball crunch
10X15lb db
SB crunch
10X15lb db
Rev. Crunch
15X10lb db
15X10lb db
Lat. Flexion #3 (I do not feel these and I really focused on my form. Need to try again)
10XBW
10XBW
Prone Cobra (Love/Hate relationship going on with these, I will master them
45 sec XBW, 30 sec XBW
50 sec XBW, 20 sec XBW
I did 30 minutes on the evil, evil step mill
Saturday, Feb. 23rd
I some back work.
Rope pull throughs
10X30, 10X35, 10X35
Bent over rows
10X50, 10X50, 10X60
Face pulls w/rope
10X35, 10X35, 10X40
chest pull downs (I don’t know the name of these. One leg up on bench, bar cable attach. Pull to chest)
10X70, 7X75, 6X70
35 minutes of SS on the Eliptical
I am rather proud of myself with my eating. I am on and staying on track. My hubby (who eats like crap) wanted to go out to eat 2X this weekend and I did so, without one cheat. I had salads with the dressing on the sides and didn’t pick at my kids’ food or Hubby’s. Go me! I also sustained from any alcohol use. I am not cutting it out, forever but I need to make some progress and if that is what it takes, that is what I have got to do. Lori and I have a visit planned for the 15th of March, so I plan on not partaking, until then.
Sunday, Feb. 24th
Day off!
Monday, February 25th Stage 2, Workout A, #2
Front Squat w/ Push Press (I still hate these, but they are getting more manageable) 10X45, 10X45
Superset
Step ups
10eX17.5, 10eX17.5
DB 1 point row (I am starting to like these. Did I just say that??!?)
10eX17.5, 10eX17.5
Static Lunge w/Rear ft. elevated
10eX20, 10eX20
Push-ups
10XBW. 10XBW
Superset
Plank
60 sec XBW
60 sec XBW
Cable Horiz. Woodchop (I did not do these. I think I am doing them wrong, wrong, wrong and they don’t feel “right” to me.)
I did some leg work, afterwards. I really miss my regular squats.
Squats
8X95 lbs, 8X105
DB Sumo Squat
10X55 lbs, 10X60
I did 20 minutes of intervals and called it a night.
This morning, February 26th was a workout with my Trainer. Chest/Tricep work
Supersets, no rest until the end of entire superset, then 30 sec rest)
Incline Chest press
10X55, 10X75, 10X65 (Went down in weight by the 3rd set)
DB Lat raises
10X10, 10X10, 10X10
Tricep Dips
BWX15, BWX15, BWX15
Supersets (rest at the end of entire superset, then 30 sec rest)
Walk outs (walk out on hands to push up position, no bending of knees)
8 (with a push up at the end) XBW, 8XBW, the last set was just 8 pushups 8XBW
Up and outs
10X12.5 lbs, 10X12.5 lbs, 10X12.5 lbs
Standing tricep kick backs
15X10 lbs, 12X10 lbs, 10X10 lbs
Supersets
Skull crushers w/25 lb plate, done on floor
10X25 lbs, 10X25 lbs, 10X25lbs
Chest press w/plate (on floor)
10X25, 10X25, 10X25
Face pulls (I guess they are really called “Pullbacks”…..)
10X55, 10X40, 10X40
Loved the workout, a lot. I am all set to work with him, this Saturday.
The Arnold Classic is coming to town this weekend and I am excited to go. I didn't go last year, but I always try to. I took Friday off from work, so I could go with no kiddos in tow.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
__________________ 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
Great workouts! The 100 lb wide-grip deads off a box is super strong! I hate those things. And good job on resisting the temptations at restaurants. That is definitely one of my weaknesses.
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