Tenacious DM and the Log of Destiny

[DirtyMartini]

heh, thanks. I'll have to wait on that though. I'm doing TNT and cottage cheese is out for the moment. I did bookmark your cottage cheese recipe link (in another thread) for the future though! I LOVE cottage cheese.

[MuscleMom23]

ooooo sorry! I didn't see TNT!

[DirtyMartini]

Phase 2, B4 - Last workout of stage 2!
AAAAAAND, i was a PR queen tonight! I really pushed myself to get a PR on as many exercises as I could tonight.

Wide-grip deadlift from box
10 @115
10 @115
Need chalk. My hands kept sliding toward the center of the bar. Did an alternate grip on the 2nd set, and that helped.

Bulgarian split squat
10 @17.5e
10 @17.5e
I feel like a dumbass because after the workout, I realized I was supposed to be doing these holding a plate at my chest, not dumbbells in each hand. Duh. Oh well. They were still hard. So I get to count these as 2x10 @35, right?

Underhand-grip lat pulldown
10 @90
6 @90, 4@80
Couldn't quite hack the 90 pounds on the 2nd set. My ass was coming up off the bench, so I knew the weight was too heavy.

Reverse lunge from box w/forward reach
10 @12.5e
10 @12.5e
Felt pretty pukey about halfway through that 2nd set. Burps set in. YUCK.

Dumbbell prone Cuban snatch
10 @7.5e
10 @7.5e

Swiss-ball crunch
10 with arms overhead
10 with 5lb plate overhead

Reverse crunch
2x10

Lateral flexion (#3)
2x10

Prone cobra
2x60 seconds

Going to do HIIT tomorrow.

[Libellula]

Do you find that doing the HIIT the day after the workout makes it better/easier for you? I have been doing HIIT after my workout but feel so jellyfished out that I almost puke by the end of the workout and was thinking of working out m-f doing HIIT 2x instead of 3x with the workouts.

I can't sppell today.

[stingo]

Wow talk about seeing red. Very nice work here.

[DirtyMartini]

Thanks stingo. My lats are pretty sore today, but it's a "hurts so good" kind of soreness. I was tempted to wuss out on my workout because I was just feeling rather down/sad, but reminded myself that half-assing a workout is a waste of my time and effort. So to cheer myself up I tried to set a PR on every exercise.

I'm looking forward to stage 3, which I'm starting monday.

Originally Posted by Libellula

Do you find that doing the HIIT the day after the workout makes it better/easier for you?

No, not really. I was just getting hungry and wanted to hurry it up. Usually, the intervals after my workouts are actually pretty decent because I'm already pumped up & give them my all. If I'm going in cold, it's harder for me on my first interval, simply because I'm just not all fully warmed up yet (I'm usually fine after the first one though).

[DirtyMartini]

The boyfriend's out of town for several days... so what does a bored gal do on a friday night (after cleaning, doing dishes, and wiping out the refrigerator produce drawers, of course)

Take pictures of her back!

DSCN0121.jpg

It doesn't look as good as I hoped it would, but it doesn't look bad! My right trapezoid looks bigger than the left, but it could be the lighting. Don't mind the bra strap marks.

Sometimes I feel like my arms are never going to get un-fat.

[MuscleMom23]

You look like the girl on the front of the book. I don't think your arms look fat.

And what you see as uneveness is probably just the way you are turn

[DirtyMartini]

Yeah, you're probably right re: the angle. As for the gal on the cover - not quite! Someday though My biceps still seem pathetically small, and I still have too much body fat. It's going down, though, which is good.

[LWilson212]

I think you look fantastic! I love your new avatar - you look like you're going to kick some ass!

[DirtyMartini]

Kicking ass in style of course - can't kick ass without jewelry on.

My bf's sister and I walked a 5k this morning. It was cold out (35F) but we had a good time. Came in dead last, but I wasn't there to race. She's on a mission to lose weight this year, so this was our "kickoff" of sorts.

It was a lot of fun - there were a couple of women right in front of us whom we chatted with for a bit. And we yakked away the whole time, mostly about changing her diet and developing a routine. It felt really good to walk - my thighs are all tight now... had a good time!

[DirtyMartini]

Phase 3, Workout A-1

One-armed dumbbell snatch
6 @20
6 @20
6 @20

I really liked these. I'm going to increase to 25lbs next time.

Dumbbell single-leg Romanian deadlift
6 @20e
6 @20e
6 @25e

Barbell bent-over row
6 @45
6 @50
6 @55

I was doing way too little weight on this one and will increase next time.

Dumbbell single-arm overhead squat
6 @ 10/20
6 @ 10/20
6 @ 10/20

I liked these quite a bit as well.

Dumbbell incline bench press
6 @25e
6 @25e
6 @25e

Plank
75 sec
60 sec
70 sec

Reverse wood chop
6 @20
6 @20
6 @30

Body-weight Matrix

Holy crap.

I didn't finish the repeated set. I did all my squats & lunges, about half the lunge jumps, and 2/3 of the squat jumps. I thought I was going to die.

The first set took me 4min 20sec. Didn't time the 2nd one, but I don't think that mattered much considering it was incomplete and humbling.

[ledove]

I just finished this one, too. Wowzers! is all I've got to say. I couldn't even make it through the matrix once.

Where does Alwyn come up with these things?...

[DirtyMartini]

Food lately...

Yesterday:
Breakfast - scrambled eggs with onion, bell pepper, and bacon
Lunch - 2 sausages (100 cals each) and some yummy low-carb spicy ketchup
Snack - string cheese
Dinner - 4oz KC strip steak with about 2 cups of steamed broccoli (with butter, salt, pepper, and lemon juice). and a beer (Mothership Wit in all its wonder, glory, and splendor)
Snack - babybel cheese round



Today:
Breakfast: flax muffin with sugar-free maple syrup (I know, I know, sugar alcohols. I was really craving french toast, though, so I let myself have this)
Snack: 1/2oz almonds
Lunch: flax-crusted chicken breast
Snack: 1/2oz almonds & 1 string cheese
Pre- & Post-workout shakes
Dinner: Salad greens topped with mushrooms and pork short ribs, with a Romano vinaigrette dressing

I'll probably have a snack here in a bit... I haven't had very many vegetables today, in fact I didn't eat much at all today which is not a good thing. There's some leftover broccoli in the fridge I think I'll munch on.

[Libellula]

your breakfast today looks fantastically tasty! We had homemade wheat rolls for breakfast on the way out to the opening day festivities. I am really impressed with your workouts, I don't know what I'm going to do when I come to the matrix.

[DirtyMartini]

Today: Stage 3, Workout B1

Barbell Romanian Deadlift/Bent-Over Row
6 @65
6 @75
5.5 @75

Partial single-leg squat
6 @bw
6 @bw
6 @bw

Wide-grip lat pulldown
5 @70 (yeah, a little overachieving there...)
6 @60
6 @60

Back extension (prone cobra as replacement)
I didn't want to do so many prone cobras since we also do them at the end of this workout, so I did a prone cobra and squeezed my arms back as tight as they could go, squeezed my glutes tight, and held it for 5 seconds. Did that 6 times. 3 sets. Going to look into other suitable alternatives.

YTWL
Good lord. I don't like these!
6 @5e
6 @5e
6 @5e (by this last set, I was ready to just use the weight of my hands - it was all I could do to get my full ROM in this set, egads)

Swiss ball crunch
6 w/10lb plate overhead
6 w/10lb plate overhead
6 w/10lb plate overhead
15 lb dumbbell overhead next time!

Hip flexion
6 incline reverse crunch
2 x 6 prone jackknife - got my ass up in the air after bringing my feet up, w00t


Lateral flexion
3 x 6 swiss-ball side crunch
these were fun

Prone Cobra
3 x 90 seconds

[DirtyMartini]

I forgot to mention that I did a bunch of bench presses after my workout.
5 @45
5 @55
3 @75

and then a few more at 75, I believe. Mostly worked on form.