My training log! Thanks to that dang genius Ginger, I finally figured out how to get this thing up and running. Just wanted to start it up and will be back to update with the last couple days logs.
Food:
Breakfast--1 egg and 2 egg whites on a slice of Light high-fiber bread
1 Strawberry Activia Yogurt
Lunch--6 ozs. Chicken Breast with acorn squash, tomatoes, onion
1/2 whole wheat pita w/1 Laughing Cow spread
Dinner--6 ozs. ground venison, 2 cups spinach, tomatoes, green/red pepper, onion, reduced-fat cheese, 1 serving reduced-fat Wheatables--Venison Taco Salad, yummy!
Extra: 1 Genisoy Protein shake made with skim milk
2 Sugar-free Popsicles
Calories, 1510; Fat, 28g; Carbs., 90g; Protein, 145 g
(Trying like crazy to work on upping protein intake, but struggling with doing so and NOT adding extra fat, carbs., and sodium. . . )
Workout:
Squats--3 sets of 10: 75 lbs., 95 lbs., 120 lbs.
Wide-grip Lat. Pulldowns/Overhead Press--2 sets of 12 each, alt. set:
W-G L.P.: 45 lbs., 52 lbs. O.P.: Both sets done with 15 lb. dumbbells
Pendulum Lunges/Jackknife--3 sets of 10 each, alt. set:
Pend. Lunges-10 on each side for set, holding 12 lb. dumbbells.
25 minutes fast walk/medium incline at 4.2 mph, 4% incline
Definitely feeling yesterdays workout! Woke up with some sore hammies (probably a bit too much incline on the treadmill)
Breakfast: 1 cup Quaker Oatmeal Squares Cereal with 1/2 cup skim milk
1 Activia Yogurt
2 cups coffee w/some Splenda and a splash of skim milk
Lunch: Good sized portion of my Squash/Chicken/Tomato Casserole
1/2 whole wheat pita w/1 Tbsp. Nutella(dessert!)
Dinner: 6 oz. Venison
2 cups spinach/red leaf lettuce, red onion, red peppers, 1/8 cup cheese, 1 Tbsp. reduced-fat sour cream, low-sodium salsa
Snacks: 2 Vodka Tonics (with diet tonic to make me feel better about it --) 2 squares of dark chocolate
I justify the drinks by my hard workouts! LOL
Workout:
Warm-up 7 minutes on treadmill @ 3.5 mph, 3%incline with 2 lb. dumbbells.
90 second forearm plank with alternating leg raise.
1 minute Jumping Jacks, rest 30 seconds.
1 minute alternating Knee Lifts w/torso twist, rest 30 seconds.
30 Squats w/knee lifts holding 12lb. dumbbells at shoulders, alt. legs.
~~~Rest 60 seconds~~~
1 minute Side-to-Side Leaps, rest 20 seconds.
1 minute Hamsting Curls on bench, rest 30 seconds.
30 Push-ups w/alternating leg raise.
~~~Rest 90 seconds~~~
2 minutes Step-up onto bench, alt. legs, w/12 lb. dumbbells, rest 45 sec
1 minute Jump Squats, rest 60 sec. (intended only 45 sec., but was dying!)
40 Alternating Rear Lunges with 12 lb. dumbbells
~~~Rest 90 seconds~~~
2 minutes Jump Rope with 2 lb. weighted rope, rest 45 seconds.
8 sets of Squat&Kicks-5 per side(set), alt. sides after each set, rest 45
20 Push-ups
~~~Rest 90 seconds~~~
Hardcore Abs!!!:
20 Crunches with feet raised off the ground.
15 Prone Cobras, holding last rep. for 30 secs.
10 Sidewinders (right & left twist=1 rep.)
10 Slow Coils w/ 8 lb. medicine ball
18 Kick-outs
30 Bicycles
10 Sidewinders
10 Slow Coils w/ medicine ball
20 Crunches with feet rasied off the ground.
Cooled down and prayed not to puke in the trash can! Felt awesome, and ripped in the core when I was done. According to my sport watch, which is unreliable at best, I burnt up a total of 587 cals. during my workout which last just under 60 minutes.
Now you see why I felt the need for the vodka tonics!
Couldn't be happier for the weekend to have arrived! I've got my exam on Tuesday, so this weekend I'll be doing some serious mental workouts to cram as much as possible. Feeling a little stressed, but chalking it up to worry about Tuesday and certain unpleasant people trying to bring me down. Just want to channel my avatar and give them the double finger salute!
Breakfast: 1/2 cup steel-cut oats, 2 Tbsp. granola, 1 Tbsp. flax seed,
1/2 cup blueberries cooked in mainly water w/splash of skim
milk. Activia yogurt, and waaaayy too much coffee!
Lunch: 6 oz. chicken breast topped with jalepeno, tomato, onion, fresh cilantro and 2 Tbsp. salsa over 1/2 cup brown rice. 1/2 cup low-fat cottage cheese.
Dinner: 6 oz. salmon filet with spinach salad. Probably will end up eating 1/2 a whole-wheat pita to get some carbs.
Misc.: 1 protein shake
2 pieces of awful, sinful chocolate
10 unsalted almonds
Workout this morning went really well, despite the lingering soreness of my hamstrings. Focused on quads. and did some serious stretching before I got too intense.
Warm-up: 7 mins. treadmill @ 3.8mph, 2% incline
30 ball squats with overhead 8 lb. medicine ball raise
Workout: Squats/3 sets of 10:
75 lbs./explosive
95 lbs./slow lower-static hold for 5 seconds at mid-point
115 lbs./consistent slow pace, ended up doing 14 reps.
Push-ups/Seated Rows-Alt. 3 sets of 10 each
First 2 sets of Push-ups on floor, 3rd set done with feet on
8"step. Seated Row weights-42lbs., 50lbs., 57 lbs.
Step-ups/Jackknife-Alt. sets
3 sets of Step-ups counting right&left as 1 set onto bench
with 12 lb. dumbbells.
3 sets of 10 Jackknives.
Rested for about 90 seconds, then finished up with 1 minute
of Jumping Jacks, 1 minute of alt. Knee Raises, and 30 Jump
Squats.
Thought about doing a quick hanging abs. set, but realized
my core was a bit tender from yesterday's beating, so nixed
that idea.
I slept great last night, and have wonderful energy today (although that could be due to my massive coffee intake this morning). Picked up a new protein powder with better overall stats., so I'll be excited to see how that affects my lifting and recovery.
__________________ 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
Are you doing NROL4W? If so, where is your "B" workout?
I am doing the NROL4W, but tweaking it a bit based on muscle soreness(the hamstring soreness I mentioned in 2 earlier posts). I also have to vary my workouts based on the work I am doing with my training clients.
In order to participate in this challenge, do I have to follow the NROL4W workouts to the letter? Did I read the original post wrong???
nope - you can do any program you like. two different things convoluted into 1 challenge - 1) a group of us committed to doing NROL4W the whole program and 2) a new years challenge to parallel the men's challenge
so now we have a 6 month challenge in which many of us are doing NROL4W and some are not -
Thanks for the clarification Lisa!
I was worried I was doing something wrong, but also couldn't help but feel damn proud of the workouts I have done this week.
Woke up to a beautiful, albeit chilly morning here in Indiana and was instantly motivated to get my workout on.
Started out my day with a breakfast of Kashi Honey Almond Flax Crunch cereal w/skim milk and an Activia yogurt. Also drank 1/2 serving of a protein shake for some extra fuel for my nagging sore muscles.
Picked up Subway for lunch, got the 12" turkey and threw 3 of the 4 pieces of bread in the trash and just mashed up the rest. No cheese/no mayo., tarted it up with some red wine vinegar and a splash of EVOO. Also had 1/2 cup of lowfat cottage cheese.
Workout:
Warmed up on elliptical for 10 minutes, intensity between 8-13 (on the scale of 1-20).
Deadlifts 3 x 10--60 lbs., 70 lbs., 75 lbs.--limited my weight to take it easy on my hamstrings, but wanted to get them in so I didn't fall too far out of the parameters of NROL4W-workout B.
WG LP/DB SP-3 x 10 Alt. sets
WG LP-55 lbs., 62 lbs., 67 lbs.
DB SP-12 x 12, 15 x 10, 20 x 9
Step-ups/Swiss Ball Crunches-3 x 10 Alt. sets
Step-ups-All 3 sets done with 15 lb. DB onto 16" bench
Ball Crunches-All 3 sets done with 12 lb. medicine ball at chest, 2nd set was performed crunching right/left obliques(as 1 rep).
Didn't add in anything extra and felt fatigued but fantastic when finished! Thanks to everyone who suggested doing heavier weights--I really felt the difference during my upper body and (for once) felt like I had done as much as I was capable of.
Tomorrow is official day off, but I'm thinking it may be pretty hard to resist getting outside for a brisk walk if it is as nice outside as it is today.
Just want to channel my avatar and give them the double finger salute!
HA! I guess I didn't look at your avi closely enough. I thought they were the thumbs up. Double finger salute is much better! Anyway, it looks like you are not a newbie to this. Great workouts! You'll rock the challenge (just not too hard, or I won't win! )
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Didn't sleep well at all last night, so woke up at 6:15am this morning feeling mean as a honey badger, with a nasty headache. An extra couple minutes in the shower and a few extra sips of coffee did help a little, and I was off for the day!
Worked with 3 clients this morning and, for the sake of motivation, joined in on several sets of push-ups, a couple sets of of step-ups, and a couple jackknives. It was part of my Workout A today, so I figured getting a few more in would be acceptable.
Workout:
Warmed up w/5 mins. treadmill @3.8mph, 4% incline. (30) ball squats with overhead 10 lb. medicine ball raise. Also did (15) 10 lb. medicine ball "X" chops to loosen up shoulders, transverse abs., chest.
Squats: 1st set-95 lbs. x 15
2nd set-120 lbs. x 12
3rd set-145 lbs. x 10
(Again, thanks to all who advised stepping up weights--it works!!)
Alt. Set Push-ups/Seated Rows: 1st set-PU on floor/right leg raised 12 reps., Seated Row 50 lbs. x 12
2nd set-PU on floor/left leg raised 12 reps., Seated Row 60 lbs. x 10
3rd set-PU/feet on bench 12 reps., Seated Row 70 lbs. x 9
Leg Extensions to failure (18 reps.) w/85 lbs.
Hanging/Twisting Abs. 3 sets of 10 to each side
Cooled down with 30 Ball Squats w/ 8lb. medicine ball static chest hold
Walked 5 minutes on treadmill @3.4mph, 2% incline
Avg HR-125, Max HR 152, cal. expenditure-428
Going to the beach the end of February, so I'm really pushing my abs. and legs to get them as tight as possible before wearing a bikini in public!
Breakfast: 1 1/2 cups Kashi Heart to Heart, 3/4 cup skim milk, blueberry activia yogurt, coffee
Post-workout: EAS Chocolate PP (1 1/2 srv.) mixed w/4oz. skim milk and 4oz. water. 6 red seedless grapes.
Lunch: 2 cups of venison chili (all low-sodium ingred.) w/ 1/2 whole wheat pita topped with 1 tsp. horseradish cheddar cheese.
Dinner: Not there yet, but I'm feeling lazy and thinking more leftover chili sounds like a good idea. . . maybe my husband will whip up something more clever, but I'm not holding my breath.
Didn't sleep well at all last night, so woke up at 6:15am this morning feeling mean as a honey badger, with a nasty headache. An extra couple minutes in the shower and a few extra sips of coffee did help a little, and I was off for the day!
. . . maybe my husband will whip up something more clever, but I'm not holding my breath.
For not getting a good nights sleep - you sure got a great workout in!!
I threw a whole chicken in the crockpot this morning - yummy dinner AND leftovers!!
Good thing my expectations were low for dinner. . . Ended up with more leftover chili.
Some days it's a crappy thing when husbands do EXACTLY what you expect them to do.
After my mentally-exhausting Tuesday which included zero physical activity, I was a little ambivalent about getting out of bed this morning and jumping back into action. I skipped my morning workout (and then spent the rest of the day feeling guilty and miserable), but mustered up the strength to TCB this evening. Felt a lot better when I finished up, but really looking forward to crawling into bed for some much-needed rest.
Breakfast: 1 1/2 cups Kashi heart-to-heart cereal w/skim milk and 1/3 cup blueberries. Strawberry Light Activia yogurt. 1 cup coffee(cutting back as I've started to wonder if my over-consumption isn't messing with me a little bit.)
Lunch: 2 cups venison chili. Thank God that chili is finally gone-it's tasty, but I'm quite over it.
Dinner: Whole-wheat pizzadillas. 1 whole wheat tortilla, 1/3 cup light mozz. cheese, 5 oz. chicken breast(cubed), 7 slices turkey pepperoni, 1/3 cup low-sodium pasta sauce and fresh onions&peppers.
Misc.: Six-Star protein shake w/water (post-workout)
1 piece dark chocolate
8 roasted almonds
2 glasses port wine mmmmmmmmmmmm
Deadlifts:
20x65 15x85 10x105-used straps, made it a lot easier.
WG LP/Overhead Press-Delt. work--Alt. Sets of 3 each
WG LP 15x45 12x60 10x67.5
OP 10x25 10x20 10x15
Front/Side Alt. Raises 3x20(10 side/10 front)x8
Threw in the extra shoulder work in hope of popping some serious definition by vacay. time.
Lunges/Jackknives-Alt. Sets of 3 each
Lunges 3x12(each leg)w/20 lb. db's
Jackknives 3x15
Glute Lunges w/15lb. db's 2x12(each leg)
60 sec. plank w/leg raise
60 sec. right side plank
60 sec. left side plank
90 sec. plank
Cooled down on treadmill and then gobbled up my protein shake. Energy was definitely low today and I had a harder time than usual getting through my workout, also experienced slightly higher HR than normal. Have burnt a TON of calories today, so whatever is going on, I'm pretty stoked about that!
Nice workout, Lori!
Those pizzas sound delish. Definitely adding those ingredients to my weekend shopping list. Yum.
What have I missed about straps and deadlifts? Tell me more.
Have a great day!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Will work for smaller pants.
Nice title!!! 
Nice job on the workout!!!!! 
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