Thoughts:
*shoulder presses are still stuck. I'm going to try 25s somewhere in the next set of B workouts. I feel like I should be stronger than this.
*Lunges stayed at 25s because I have to be so slow to do these. Any more weight and the form goes all wonky.
*No HIIT tonight. A transformer blew and nothing electric was working in the gym. Then, I wimped out and didn't jump rope when I got home.
Here's where you get to play some games... Have you tried doing more reps with the weight 20s on the presses? Alternately, just trying a set of the 25's and going for 8 or whatever you can do might start getting you used to it. Lastly, what about platemates? They're pretty spendy, but very nice for adding smaller increments to your dumbbells. There's 1.25 lb and 2.5 lb varieties.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
This drunk lady at a Christmas party was talking to me about working out and she actually said, I don't want to look like you, I just want to tone. I took it as a great compliment.
This is priceless. I would totally be happy to hear that one.
Have you tried doing more reps with the weight 20s on the presses? Alternately, just trying a set of the 25's and going for 8 or whatever you can do might start getting you used to it. Lastly, what about platemates? They're pretty spendy, but very nice for adding smaller increments to your dumbbells. There's 1.25 lb and 2.5 lb varieties.
Tom, I'll prolly work with split sets. That's worked for me before.
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Poppin' in to say HI!
Thanks for stopping by Tracey!
Yesterday was my first 3 set A day. Bleh for three sets. Here are the numbers.
A) Squat 3 sets of 10, 60 seconds rest in between
110
110
110
Alternating super sets, 3 sets of 10, 60 seconds rest between sets
B1) Push-Up
bw decline 4th peg of the power rack
bw decline 4th peg of the power rack
bw decline 4th peg of the power rack
B2) Seated Row
90
90
90
C1) Step-Up
10s
10s
10s
C2) Prone Jack knife
bw full v
bw full v
bw full v
Finished with treddy, 18 mins of 2 for 7 and 1 for 5.5 for 1.94 miles
Thoughts:
*For the most part, I kept my weights the same from the last 2 sets of 12 since I was going to three sets. In most cases, I probably should have gone up 5 lbs or so.
*I am experiencing some back soreness...not pain, but soreness probably from the increased workload of deads and squats. Going to try to work some more mobility in.
*push ups were fun. I would like to get to where I could do a hand stand push up.
*I think I have the step ups to a manageable place in terms of form. I am liking putting my hand on my quad to activate it. I'll probably try 15 lbs next time
Nutrition Highlights:
*The boys decided we should go to steak n shake yesterday for lunch since it was a snow day. I shouldn't have gotten the chili, but I did. I got a little salad too.....way too much fat in that chili, never could get the macros down. Fat is my weakness for sure. I never really have a problem with the protien and the carbs, but keeping fat low enough has been an issue for me.
Fortunately, the weight and measurements have pretty much stayed the same--with in about a 1.5 lb range on the weight. When I decide to cut again, I think the fat is the one I'm really going to have to watch.
I did have an epiphany the other day. Actually, it was while a group of students was taking a quiz. I was thinking about weight for some reason and how I had set my goal at 115. I realized that with the muscle I am gaining, maybe that is an unrealistic goal. I thought about how, after I finished HELL and went back to eating maintenance, I gained the weight right back.
My body comp was much better than when I started, but the weight is now 4 lbs higher than when I finished HELL--maybe because that's a comfortable, correct weight for me with this much muscle. So, I'm dropping the weight goal and concentrating on body comp and body fat goals instead. I think I will be much less frustrated and healthier too.
This drunk lady at a Christmas party was talking to me about working out and she actually said, I don't want to look like you, I just want to tone. I took it as a great compliment.
OMG. I heard a girl say " six pack abs look ugly, who'd ever want that? "...
Yesterday was my first 3 set A day. Bleh for three sets. Here are the numbers.
I did have an epiphany the other day. Actually, it was while a group of students was taking a quiz. I was thinking about weight for some reason and how I had set my goal at 115. I realized that with the muscle I am gaining, maybe that is an unrealistic goal. I thought about how, after I finished HELL and went back to eating maintenance, I gained the weight right back.
My body comp was much better than when I started, but the weight is now 4 lbs higher than when I finished HELL--maybe because that's a comfortable, correct weight for me with this much muscle. So, I'm dropping the weight goal and concentrating on body comp and body fat goals instead. I think I will be much less frustrated and healthier too.
Mel, what grade / subject do you teach?
And, I think this attitude is really healthy. Good for you!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
When you get this, you'll have to break it out at one of your cheerleader parties
Now, Diva, that's a great idea! I've been working on a back walkover too...for years...If I ever get that, I could wip them both out at a pep rally or something LOL.
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Woohoo! How's your handstand?
Hmmmm...CJ...that's a good question, LOL. might have to lightly prop my feet on a wall rofl.
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Mel, what grade / subject do you teach?
And, I think this attitude is really healthy. Good for you!
I teach high school English in a small, rural school and coach cheerleading. I love it! I'm getting ready to apply for a doctoral program as well. One day, I'll be Dr. Mel
Now, Diva, that's a great idea! I've been working on a back walkover too...for years...If I ever get that, I could wip them both out at a pep rally or something LOL.
Hmmmm...CJ...that's a good question, LOL. might have to lightly prop my feet on a wall rofl.
I teach high school English in a small, rural school and coach cheerleading. I love it! I'm getting ready to apply for a doctoral program as well. One day, I'll be Dr. Mel
mel
Sound like you have a good deal in respect of the teaching.
Dr Mel sounds good also. I was thinking about doing my doctorate but the world isn't quire ready for Dr Neil. Perhaps in another 5 years.
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
*****************************
There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Mel what a great way to look at it!!! We should all do this and think about body comp instead of weight. Of course your weight should be more if you gain muscle.
This drunk lady at a Christmas party was talking to me about working out and she actually said, I don't want to look like you, I just want to tone. I took it as a great compliment.
You could have said,"What, you don't want to look hot?"
Sound like you have a good deal in respect of the teaching.
Dr Mel sounds good also. I was thinking about doing my doctorate but the world isn't quire ready for Dr Neil. Perhaps in another 5 years.
Neil, I have a very good deal to be sure! It's amazing what we don't have to deal with here. And you get to know whole families. I feel like my impact is much greater than it would be in a larger school.
As far as the doctorate goes, it will probably be 5 years before I finish it, LOL. First I have to actually apply. Slow on the paper work.
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I was impressed by what you consider a "bleh" day of lifting.
Thanks, LT. I have an idea in my head of what each day should be. So, when it doesn't get there....bleh. hehe.
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Mel what a great way to look at it!!! We should all do this and think about body comp instead of weight. Of course your weight should be more if you gain muscle.
Yeah, K, and after I thought about it, I sort of went, Duh! It's taken a real load off my mind this week to be sure.
So, once again I have been a slacker with the logging---life attacked
Monday I did Workout B--my first time with 3 sets of 10.
Tuesday with voting and a game meant no HIIT at all.
Wednesday I thought I had the flu, spent a coupla hours at urgent care, found out it was a sinus infection, got drugs, and slept 9 hours. So, no workout. I'm going to play catch up today and tomorrow.
But, here are the numbers from Monday:
Three sets of 10 reps, 60 seconds rest each exercise, alternating super sets except for deadlifts.
A) Deadlifts
125
125
125
B1) Dumbell Shoulder press
20s
20s
20s
B2) Wide Grip Lat Pulldown
13 plate plus 5
13 plate plus 5
13 plate plus 5
C1) Lunge
25s
25s
25s
C2) Swiss Ball Crunch
25 lbs on cable tower
25 lbs on cable tower
25 lbs on cable tower
Finished on treddy: 15 mins of runs 1/jog 1 at 7/5
Thoughts:
*kept weights pretty much the same since going to three sets and felt strong. I'll be ready to move up on pretty much everything next time
*I worked on taking my lunge stance wider and going deep. Felt good.
*running was super hard. I dropped half a mph on both the high and low. Must have been that extra set
*I'll be happy to get back into my routine tonight, even if it means doubling up tomorrow. Stupid germs.
Nutrition Hightlights:
*no highlights these days. Into a routine and food is kinda boring to me--that's good though. When it is boring, I don't over eat at all. Still struggling a little keeping the fat down.
*yesterday, I stopped at 1650 when I realized I was just going to sleep all night and not workout. My fat was pretty high when I stopped, but ah well. I'll even it out today.
I can't wait to get in the gym tonight. I'm hoping all these drugs I'm on will have me cleared out so that it doesn't hurt too bad to breathe.
I teach high school English in a small, rural school and coach cheerleading. I love it! I'm getting ready to apply for a doctoral program as well. One day, I'll be Dr. Mel
That's great! I teach Middle School English and Social Studies in a school that is likely the total opposite of yours-- urban and private.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Neil, I have a very good deal to be sure! It's amazing what we don't have to deal with here. And you get to know whole families. I feel like my impact is much greater than it would be in a larger school.
That's so cool. I spent several years (as a student) in a school just like that and loved it! And look how well I turned out!
Glad to hear you were able to get some drugs to help you kick what ails ya!
Thanks Tracey! They are great!
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Indeed - don't be too disappointed if you don't get peak performance tonight. Hopefully you'll be back up to speed soon.
Tom, that is exactly what I expected, but I had a great workout!
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That's great! I teach Middle School English and Social Studies in a school that is likely the total opposite of yours-- urban and private.
What PhD are you going for?
Actually, Willie you are probably right in someways, but in a lot of ways this school reminds me of a private school. I give you huge kudos for middle school...yikes
I'm going to get an English PhD. What I would like to do is teach English teachers to teach high school. I received precious little practical knowledge about how to teach in college. I feel like I have learned SO much, and I would love to share it.
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That's so cool. I spent several years (as a student) in a school just like that and loved it! And look how well I turned out!
Sorry about the sinus infection. I hate those!
ROFL---um no comment. I went to a larger high school and then student taught in both settings. My eyes were really opened to small schools, and I knew then that I wanted to teach in them. I taught for 2 years in a school of 90 students where I was the only English teacher. It was a very interesting experience.
The sinus infection is now corralled with drugs, and I was able to work out tonight.
Sorry about your sinus infection! But I'm glad the drugs knocked it out enough for you to work out
Thanks LM
What a rush I'm in! Going out of town and need to squeeze in a workout since I got a day behind with the sinus business. I did my 6th A workout last night, but that was from Wednesday, so I'm gonna go ahead and back to back it tonight with my 6th B.
Here are the numbers from last night.
3 sets of 10 with 60 seconds rest in between each. Except for squats, alternating supersets
C1)Step Up
15s
15s
15s
C2) Swiss ball Jack knife
bw-pike
bw-pike
bw-pike
finished with true HIIT using the first suggested set up from the book.
Thoughts:
*in a hurry, but just gotta crow a little on those handstand push ups. Chris looked at me doing them with my feet on the squat bar and said, just get on the wall! He put an aerobic step down for me to put my head on it. So, they aren't quite all the way to the floor, but they are handstand push ups...wee.....
I did have an epiphany the other day. Actually, it was while a group of students was taking a quiz. I was thinking about weight for some reason and how I had set my goal at 115. I realized that with the muscle I am gaining, maybe that is an unrealistic goal. I thought about how, after I finished HELL and went back to eating maintenance, I gained the weight right back.
My body comp was much better than when I started, but the weight is now 4 lbs higher than when I finished HELL--maybe because that's a comfortable, correct weight for me with this much muscle. So, I'm dropping the weight goal and concentrating on body comp and body fat goals instead. I think I will be much less frustrated and healthier too.
mel
Hi Mel,
I think you are spot on on the weight issue. Take your eyes and body off the scale. You are gaining lean muscle, so the scale may go up as you know. It's the bodyfat that is hard to measure.
I am sure you are headed in all the right directions with your program and eats. Your workouts are always so good, and you are consistent. I know it's hard to take focus off that scale, but at your height and weight, I don't think you need to worry.
Here's where you get to play some games... Have you tried doing more reps with the weight 20s on the presses? Alternately, just trying a set of the 25's and going for 8 or whatever you can do might start getting you used to it. Lastly, what about platemates? They're pretty spendy, but very nice for adding smaller increments to your dumbbells. There's 1.25 lb and 2.5 lb varieties.
I would say go with the 25s and push-press the remainder of the set.
And platemates are definitely worth the money! I'd get two pair of the 1.25s. That way, you can increment the DBs by 2.5lbs/unilateral.
handstand pushups rock! - I love seeing the xfit vids that feature them -
but i was thinking that they aren't really a horizontal push at that point are they - more a vertical push - so if you are really trying to increase difficulty of pushups in the program I think you have to go another way. just my opinion of course.
handstand pushups rock! - I love seeing the xfit vids that feature them -
but i was thinking that they aren't really a horizontal push at that point are they - more a vertical push - so if you are really trying to increase difficulty of pushups in the program I think you have to go another way. just my opinion of course.
Yes, you start with a pike press, rather than a pushup.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
. Perhaps in another 5 years.
Wow, girl, you rock!!! I 'm still not mastering the regular push-ups...
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