Cuban presses and ext rotations are one place where the pink weights are entirely appropriate. 12 lbs is huge for that in my opinion. I'm planning to try it with 3# and see how it goes.
Quote:
Originally Posted by dillytl
NICE workout there!!!
I'm especially impressed with your BSS!!!! Holy Crap!!!
Thanks Girls! I may have overestimated my abilities using the 12lb db's. My last few rotations were a little pathetic. I'm really trying to use as much weight as I think I can to get the most out of these workouts.
Well, Valentine's Day was a lesson in what I should NOT eat! I stand by the fact that I eat really clean and monitor everything, but my loving husband convinced me to throw caution to the wind and just enjoy one meal with him "where I'm not obsessing over every nutritional detail." So, I proceeded to eat like it was my job and feel like absolute crap today! I ate a huge steak (and I don't eat red meat very often anyway), a stuffed mushroom, some asiago cheese bread, but I did manage to shovel down some salad with balsalmic vinegar and a healthy serving of asparagus. To make sure I completely cancelled all the benefits of my veggies, I had 2 glasses of wine with dinner and a couple vodka tonics with a slice of strawberry cheesecake for dessert!
I'm now using this thread as my confessional and must confess that I felt guilty while I was stuffing my face and mad at myself for doing that being that I woke up so sick today, I don't even have enough strength left to get my Workout A, #2 in today. Damn holidays!!!
I did get in some hill sprint HIIT's yesterday, knowing what was waiting for me at home.
9 intervals, 45 seconds work @ 8mph, 9% incline--1 minute recovery @ 3.5mph, 5% incline.
Killers!
I am going to force myself to at least get out and go for a brisk walk tonight--maybe bust into a jog if I'm feeling it (but I doubt it).
I know a cheat meal won't kill anyone, but it's just a sad lesson in your body's response to over-feeding it. I'm glad that my body is tuned to punish me, but MAN! When I think back to how I used to eat, it's a wonder I was ever able to leave my house!
Enjoy your weekend everyone! I shall be making up my workout#2 tomorrow!
Well, Valentine's Day was a lesson in what I should NOT eat! I stand by the fact that I eat really clean and monitor everything, but my loving husband convinced me to throw caution to the wind and just enjoy one meal with him "where I'm not obsessing over every nutritional detail." So, I proceeded to eat like it was my job and feel like absolute crap today! I ate a huge steak (and I don't eat red meat very often anyway), a stuffed mushroom, some asiago cheese bread, but I did manage to shovel down some salad with balsalmic vinegar and a healthy serving of asparagus. To make sure I completely cancelled all the benefits of my veggies, I had 2 glasses of wine with dinner and a couple vodka tonics with a slice of strawberry cheesecake for dessert!
I'm now using this thread as my confessional and must confess that I felt guilty while I was stuffing my face and mad at myself for doing that being that I woke up so sick today, I don't even have enough strength left to get my Workout A, #2 in today. Damn holidays!!!
I am going to force myself to at least get out and go for a brisk walk tonight--maybe bust into a jog if I'm feeling it (but I doubt it).
I know a cheat meal won't kill anyone, but it's just a sad lesson in your body's response to over-feeding it. I'm glad that my body is tuned to punish me, but MAN! When I think back to how I used to eat, it's a wonder I was ever able to leave my house!
I hear ya on this one, Lori!!! DH and sit and talk about it sometimes - the CRAP we used to eat was just ridiculous! And although I haven't done it recently, I know what you mean about the response to over-eating! Feeling sick for a day or two just cuz you ate something that you are no longer used to!! BTW - that sounds like an AWESOME meal!
It appears in the book that the step for the lunge in A and the DL's in B should be lower than 8"??
I went back and re-read the exercise description, and for the lunge in A, it calls for "a low step"-I was previously doing these back lunges with a 16" bench, so an 8" step feels pretty low to me. (I'm 5'8.5") As for the deadlifts, my weight plates elevate the bar fairly high and I am able to reach down and roll it up as described, so I don't think I am doing anything harmful by using something slightly higher. It would be different if you were lowering the bar to the floor after every rep., but I don't feel it honestly makes much difference how high the step is when I am only going for extended range of motion by being elevated. If you read the Alternate Setup, it also allows you to step off the box, squat down to pick up the weight, and then step up onto the box. I'm sure this could be a balance issue for some people, therefore the safer alternative is to use a lower platform, but my balance is just fine, so the 8" step doesn't seem to be an issue.
Quote:
Originally Posted by dillytl
I hear ya on this one, Lori!!! DH and sit and talk about it sometimes - the CRAP we used to eat was just ridiculous! And although I haven't done it recently, I know what you mean about the response to over-eating! Feeling sick for a day or two just cuz you ate something that you are no longer used to!! BTW - that sounds like an AWESOME meal!
Way to get right back to it!!!
Thanks for the support!! I need to get some photos uploaded of my "previous self", when I weighed in at a biscuit under 240lbs. and the only workout I did was the walk from my car to the couch carrying bags of fast food. It was a really good meal and a positive reminder of how far I've come, so stomachache be damned, another great reason to stay committed to eating healthy and keeping up with the workouts!
That meal sounds amazing! I LOVE cheesecake!... And steak... and cheesy bread... and aspagarus (well, that's a good thing, haha) I'm sorry you had a bellyache, but one meal once in a while won't kill you... your hubby is right, every once in a while you need to live a little :-)
Okay, the vacation countdown is officially at one week. I am not looking or expecting to lose much weight, but I am wondering if anyone has any ideas for a good 7 day diet plan that will help "cut" as much as possible, while still leaving me enough energy to do my NROL workouts and get through the daily grind.
I want to be able to strut around in my new bikinis!!
I'm currently eat around 1600-1800 calories per day and maintain a decent balance of 40%protein, 35%carbs., 25% fats. Somedays are closer to goal than others, but overall I am doing well.
If anyone has any nifty suggestions for my final week of shedding excess water and body fat, I would LOVE to hear them!!
Thanks!
P.S. Hopefully my 2-month updated photos will be taken on the beach-strutting those new bikinis! I've already checked and our resort has a fantastic gym fully equipped with everything I need to stay on track with my workouts! YAY!
Step-up 2x10 each legx25db's - 16"bench
DB 1 point Row 2x10x15db's
(added 2x8 bent over rows w/15db's because I was focusing more on maintaing balance and didn't feel I got max benefit of the row itself.)
Plank 2x90 seconds
Horz. chop 2x10x25lb.
Side plank 2x60 seconds each side w/"scoops"
Also did 8 HIIT intervals:
45 seconds work at 9mph, 2%incline
1 minute recovery at 3.5mph, 2%incline
Cooled down for 6 minutes-until HR was below 95BPM.
Had my morning "wake and shake", followed by some cereal and yogurt an hour and a half later. Followed workout immediately with protein shake and just finished a turkey sandwich on light whole grain bread and 1/2 cup lowfat cottage cheese.
Workout was a little heavier than called for, but I had the golden opportunity to be by myself in the home gym and wanted to get as much out of that precious time as I could. Also, didn't do a thing yesterday besides 30 mins. of step, so it felt doubly good to work out to the max today!
After barely getting through Sunday with the sorest obliques in my history (damn side planks!), I jumped back on the NROL pony and here's workout B, stage 2, #2:
Warmed up with some stair running and wall push ups for about 5 minutes.
Wide grip Deadlifts from step: 1x10x95, 1x10x115 (I enjoyed the threads on straps vs. no-straps. I abandoned my straps to make sure I wasn't giving my body an unfair advantage. I learn so much here!)
Bulgarian Split Squat: 2x10 each legx45lb. plate
U.G. Lat Pulldown: 2x10x75
Reverse Lunge from box w/reach: 2x10 each legx20db's
DB Prone Cuban Snatch: 2x10x8db's
Ball Crunch: 2x15x45lb. plate
Reverse Crunch: 2x15x10lb. medicine ball between legs
Side Flexion (Hanna #4): 2x10each sidexBW
Prone Cobra: 2x90xBW
Interval (on treadmill): 4 work periods of 1 min. @7mph, 10% incline
4 rest periods of 2 mins. @3.5mph, 3% incline
Painful and not so funny story from my first B workout-I misread the "reach" instructions on the Reverse Lunge and was reaching straight out from my chest instead of down toward my toes. Needless to say, this exercise was much easier this time around! I also went down in the DB snatch weight amount and was really able to get a lot more out of the move instead of putting all my energy into simply being able to lift them.
Food today has been good. I decided to go with a "peaking" plan that's designed for a 7-day cycle. Basically it's no carbs. other than what you get from veggies. It's only day one and I already miss my Kashi! I am adding in my morning protein shake as well as my post-workout, but I don't foresee the extra protein messing with the plan.
7:30 am: EAS Vanilla Protein shake w/water
10:15am: 5 scrambled egg whites with green pepper & onion
1:00pm: 5 ozs. chicken breast w/Crushed Red Pepper and a giant spinach salad with balsalmic and rice vinegar.
Post workout: EAS Protein shake w/water
Dinner: 5 ozs. poached salmon w/fresh dill and lemon and all the zuchini I can eat!
I don't even want to know what these numbers look like, because I am sure they will be low which will set me off on a mental tirade and I'll end up eating a loaf of bread.
Ugh those stupid AMRAPs! Grrr argh. Thanks for siding with me in my hatred of those dang things. Btw... I went to click the link in your sig to get me here... but it brought me to your profile instead. I wasn't sure if you meant to do that or link to your log, so I figured I'd let you know :-)
What is Hanna 4? I was going to do #3, but I don't see a #4. Do you get anything out of these? Any tips to making them really work like they should?
I do my first workout B tomorrow and I can see it will be a challenge!
Thank you for the kind words! I had to push myself through the BSS, but I hate them and figured I might as well get the most out of them as possible. I was incorrect on the #4 flexion, it WAS the #3. It is a small move, but I feel like if you make sure to keep your torso perfectly perpendicular to the floor and concentrate on squeezing the top elbow to your hip and pause, you get a really nice contraction in the obliques. Honestly, I think that side planks are a more effective exercise for the obliques, but the Hanna Flexion exercises are a nice change and a lot friendlier. Good luck with your workout B! It is challenging, but completely do-able!
Quote:
Originally Posted by Littlemermaidklb
Ugh those stupid AMRAPs! Grrr argh. Thanks for siding with me in my hatred of those dang things. Btw... I went to click the link in your sig to get me here... but it brought me to your profile instead. I wasn't sure if you meant to do that or link to your log, so I figured I'd let you know :-)
Thank you for letting me know--I'm such a computer moron, I was not aware of that and will try to correct that. Of course, having zero computer savvy, it will probably take me the rest of the day to figure out how!
Quote:
Originally Posted by GinnyLou
Hey there!
Good luck with this 7 day deal. Is it the one in "Making the Cut" or did you find something else?
Your workout looks rocking!
Thanks Girl! I am basing my diet on "Making the Cut"-I figured that diet was designed for the final week of her workout plan (ugh), so it would provide me with enough calories to make it through the week with my NROL workouts. I'm willing to stick with it to see if it really makes a difference in my weight and more importantly, my appearance. BUT-if I start feeling really run down, I'm not going to hesitate adding some carbs. back in on a limited basis.
Checking to see if I figured out the signature thing.
If you type in the words (e.g., My Training Log) in your signature, then select/highlight them and click on the link button to paste in the url, you can have that text linked (My Training Log). I've done so in my signature if you wanted to see what I'm talking about.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
If you type in the words (e.g., My Training Log) in your signature, then select/highlight them and click on the link button to paste in the url, you can have that text linked (My Training Log). I've done so in my signature if you wanted to see what I'm talking about.
Thanks, Tom! I finally got my link fixed, it's been bugging me forever.
Lori,
I'll know you'll be monitoring this 7-day deal. Keep me in on the results.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
If you type in the words (e.g., My Training Log) in your signature, then select/highlight them and click on the link button to paste in the url, you can have that text linked (My Training Log). I've done so in my signature if you wanted to see what I'm talking about.
Thanks Tom! I was able to paste the link to my log in my signature, but it doesn't include all the words, and "My Training Log" is much more succinct.
Quote:
Originally Posted by dillytl
Good luck with the cut!! Where are you going for vacation?
Thanks, I'm trying not to think about it too much and on Day 2 am already missing the carbs. in a BIG way.
We are leaving for Sanibel Island, Florida on Sunday and will be enjoying some much-needed warmth for the week! I am sooo ready for a vacation, especially since our temperatures aren't supposed to get over 35 degrees this week.
I won't have access to a computer, but will be staying with my workouts and will post when we return. It will be quite refreshing to be away from a computer for a week in a way, I think my brain needs the vacay. too!
We are leaving for Sanibel Island, Florida on Sunday and will be enjoying some much-needed warmth for the week! I am sooo ready for a vacation, especially since our temperatures aren't supposed to get over 35 degrees this week.
I hear ya! I'm practically sitting in the middle of a snow drift typing this Have a blast and a couple margaritas!..(what the heck, make it a dozen! )
After barely getting through Sunday with the sorest obliques in my history (damn side planks!), I jumped back on the NROL pony and here's workout B, stage 2, #2:
Warmed up with some stair running and wall push ups for about 5 minutes.
Wide grip Deadlifts from step: 1x10x95, 1x10x115 (I enjoyed the threads on straps vs. no-straps. I abandoned my straps to make sure I wasn't giving my body an unfair advantage. I learn so much here!)
Bulgarian Split Squat: 2x10 each legx45lb. plate
U.G. Lat Pulldown: 2x10x75
Reverse Lunge from box w/reach: 2x10 each legx20db's
DB Prone Cuban Snatch: 2x10x8db's
Ball Crunch: 2x15x45lb. plate
Reverse Crunch: 2x15x10lb. medicine ball between legs
Side Flexion (Hanna #4): 2x10each sidexBW
Prone Cobra: 2x90xBW
Interval (on treadmill): 4 work periods of 1 min. @7mph, 10% incline
4 rest periods of 2 mins. @3.5mph, 3% incline
Painful and not so funny story from my first B workout-I misread the "reach" instructions on the Reverse Lunge and was reaching straight out from my chest instead of down toward my toes. Needless to say, this exercise was much easier this time around! I also went down in the DB snatch weight amount and was really able to get a lot more out of the move instead of putting all my energy into simply being able to lift them.
Food today has been good. I decided to go with a "peaking" plan that's designed for a 7-day cycle. Basically it's no carbs. other than what you get from veggies. It's only day one and I already miss my Kashi! I am adding in my morning protein shake as well as my post-workout, but I don't foresee the extra protein messing with the plan.
7:30 am: EAS Vanilla Protein shake w/water
10:15am: 5 scrambled egg whites with green pepper & onion
1:00pm: 5 ozs. chicken breast w/Crushed Red Pepper and a giant spinach salad with balsalmic and rice vinegar.
Post workout: EAS Protein shake w/water
Dinner: 5 ozs. poached salmon w/fresh dill and lemon and all the zuchini I can eat!
I don't even want to know what these numbers look like, because I am sure they will be low which will set me off on a mental tirade and I'll end up eating a loaf of bread.
Girl, great workout! 45lb plate on BSS!!! Too cool.
One thing though - you'll need to eat more. Now, why did you decide to go low-carb? Sorry, if you have explained that already (I didn't read the whole thread)......
Girl, great workout! 45lb plate on BSS!!! Too cool.
One thing though - you'll need to eat more. Now, why did you decide to go low-carb? Sorry, if you have explained that already (I didn't read the whole thread)......
Thanks! I know I need to eat more, but only out of desperation for as-near-to-looking-good-in-a-bikini-as-possible for next week's vacay., I decided to do a 7-day cutting cycle. I'm not subscribing to long-term carb. avoidance as a healthy alternative by any means, and unlike what is called for in Atkins-type dieting, I'm eating fruit and a yogurt every day. I've basically just cut out all "grain" carbs., but not worrying about my intake on fruits and veggies. I'm watching the scale closely, and have dropped almost 4 lbs. since Sunday. I'm going to continue this diet, but if I weigh in tomorrow and have lost more than a pound, I'm adding grainy carbs. back in ASAP so I don't have a bounce-back effect next week. To preserve as much energy and muscle integrity, I'm also staying away from HIIT workouts for the rest of the week.
I hear ya! I'm practically sitting in the middle of a snow drift typing this Have a blast and a couple margaritas!..(what the heck, make it a dozen! )
We woke up to 5" of snow this morning! *big sigh* Every minute Florida is looking better and better!
I will be enjoying some drinky-drinks, but unfortunately tequilla and I ceased being friends one awful night many years ago. Actually, the night was fantastic, it was the following 36 hours that were sheer hell on earth!
Workout:
Stage 2, workout A, #3:
Front Squat Push/Press: 1x10x80, 1x10x70 (the 80 lbs. was an accidental overload! I was thrilled to be able to do that much weight though-with proper form!!)
Step-up onto 16" bench: 2x10 each leg x 25 db's
DB 1-point Row: 2x10 each leg x 20 db's
Rear Elevated Static Lunge: 2x10 each leg x 20 db's
Push-up: 2x10xFeet on 55cm Swiss Ball
Plank: 2x90 secs.
Horz. Chop: 2x10x35 lbs.
Side Plank: 2x60 secs. each side with 45 secs. of "scoops"
Really focused on as little rest as possible within sets and felt thoroughly pumped AND worked after just 27 minutes!
Food:
6:45am: EAS Vanilla Protein Shake w/water
10:00am/Post-workout: EAS Vanilla Protein w/water
10:30: 6 egg white omelette w/green pepper and 1 Tbsp. chopped turkey, 1 orange, 1 Low Carb. yogurt
Lunch: Will be having 7 ozs. chicken breast, 1 whole steamed zuchinni, and 1 slice of Amish Swiss cheese.
Dinner: Hopefully ANYTHING but freaking chicken!!
That Squat/Push press is DAMN impressive! I honestly don't think I can ever do that much weight over my head. It's surely my weakest area! You must be turning some heads in the gym!
I've mentioned getting some photos of me up here before I woke up and realized I was completely unhealthy and needed to do something about my weight and lifestyle! I haven't looked at these in a while, but know that my top weight was almost at 240lbs., and these were definitely taken during that time.
That Squat/Push press is DAMN impressive! I honestly don't think I can ever do that much weight over my head. It's surely my weakest area! You must be turning some heads in the gym!
Second that! "accidentally overloaded" 80# push!!!
I'm really trying to use as much weight as I think I can to get the most out of these workouts.
Damn holidays!!!
It was a really good meal and a positive reminder of how far I've come, so stomachache be damned, another great reason to stay committed to eating healthy and keeping up with the workouts!
I've already checked and our resort has a fantastic gym fully equipped with everything I need to stay on track with my workouts! YAY!
)
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