When the Log rolls over...

[beach_plums]

I have to admit, I'm starting my official training log a little bit late, but here it goes anyway.
I've been tracking everything so far on paper, which was working out really well until a co-worker noted how good I was eating. (I was carrying a snack of veggie sticks and hummas from the refridgerator to my desk when I really want to be carrying a bag of chips. Yes, I have some food issues.) Putting everything here will, hopefully, keep me on track when my junk food cravings kick in.

Quick basics:
Age: 33
Height: 5' 5"
Weight: 136.4
Chest: 33
Waist: 26.5
Hips: 39
R/L Calf: 13.75/13.75
R/L Thigh: 23.5/24.25
R/L Biceps:10.5/10.5
Approx. Body Fat %: 26

Goals:
1. Break through my plateau. Over the last year, I lost a good 45lbs by doing strictly cardio--running, biking, things of that sort. But, towards the end of last year, I hit a plateau and haven't gotten anywhere since. After talking with a co-worker (a different one than mentioned above-oddly, they're both named Rob), I was turned on to NROF4W.
2. Gain strength. This was not a goal initially, but, after reading the book, it quickly became one.
3. Like the way I look in my undies. No explanation needed here...
4. Bring my body fat % closer to 20%.

The biggest challenge for me is going to be the food. Due to some health issues, I've been eating 5-6 small meals for several years; however, the content of those meal have not always been the best. Last year when I started my cardio-kick, I started paying attention to what I ate. But, that all went to crap over the holidays, and now it's time to focus on that again.

I'm looking forward to continuing my workouts, and have a great workout partner who supports my efforts, even though he does laugh at me sometimes.

I realized that because of software compatibility issues, I can't post my first 9 workouts, but will that that rolling soon. I'm going to be doing stage 1 workout A5 tomorrow, and will hopefully be able to get a screenshot of my training log up and running for that.

Oh, I suppose a name would be nice: it's Christina

[Lost Dog]

I can't believe you took my next friggin' log name... Crap. Back to the drawing board!

[beach_plums]

Sorry to have taken your future log name. I search long and hard to make sure no one else was using it; I figured I'm not the only one who enjoys a good poop story.

You seem clever enough, I'm sure you'll come up with something equally as good.

Speaking of clever, any idea how I get this log to link on other posts I make? I can't seem to figure that one out.

[mel]

Hi Christina,

Welcome to the logs. You are right, logging will keep you honest. You might also try a food tracking online site like FitDay - Free Weight Loss and Diet Journal as well.

Good luck reaching those goals!

mel

[beach_plums]

Yeah, I'm using FitDay, but it doesn't always keep me going--I find that Friday evening though Sunday I don't record anything. I pretend to blame it on not wanting to jump online on the weekends, but that's not really the case.

[LisaS]

Originally Posted by beach_plums

Speaking of clever, any idea how I get this log to link on other posts I make? I can't seem to figure that one out.

1. Get the URL on your clipboard - probably of your first post.

if you want it in your signature:
go to UserCP --> edit signature
then type the words you want to appear
then highlight the words and click the icon that looks like a "world with a link of chain"
Paste from your clipboard into the dialog box.

if you just want to reference a link in a post (any URL, any post)
do the same - get it on the clipboard, type the words you want to use, go back and highlight them, click the world+chain and paste in the URL

Here is the last entry in my log as example

[Lost Dog]

Originally Posted by beach_plums

Sorry to have taken your future log name. I search long and hard to make sure no one else was using it; I figured I'm not the only one who enjoys a good poop story.

You seem clever enough, I'm sure you'll come up with something equally as good.

Oh yeah? Well thanks for nothing!

Welcome aboard. And, if you would have found my log name from the future, I'd be totally impressed. But, since I'm never going to use it, you didn't. So there.

As to linking, do what Lisa says or try to figure out what those furl and digg things are for. I hear they do something with links or something, but they've been here for months and I've seen nothing out of them.

[beach_plums]

So, here it goes.

This morning I decided to turn my morning run with the dog into HIIT. It seemed to have gone pretty good, and the slow-down portion gave the pup some time to sniff. We went for about 15 minutes. Tomorrow I think we'll go farther, because I'm not sure it was enough for the pup. She's got a lot of energy.

Oh and thanks for the info on linking.

[beach_plums]

As promised, here are my training logs up to this point...

[GinnyLou]

Hi Christina!
Cute puppy you have there! Your workout logs look great and it sounds like you are doing all the right things. Good luck!

[beach_plums]

Yesterday I did Stage 1 Workout A5, yup, added another set of reps in. Going into this, I didn't think it was going to take as much out of me as it did. But, by the last prone jack knife, I was ready to lay down.

Here's how it went:
Squats: 3 sets of 10 at 95lbs
Push Ups: 3 sets of 10 with 8 second side plank thing after push up number 5 and 10. (I think I'll add more in next time, just because I like the way it feels)
Standing 1 Point Row: 2 sets of 10 at 50lbs, 1 set of 10 at 45lbs. (25lbs in each hand and 22.5 lbs in each hand) It turns out there is a seated row cable station at the gym, I've just never noticed it before, but, since I've been doing the Standing 1 Point, I'm going to continue with that.
Step Ups: 3 sets of 10 with 40 lbs (20 lbs in each hand.)
Prone Jack Knife: 1 set of 12-half straight leg, half bent, 1 set of 10-half straight leg, half bent, 1 set of 12 bent leg.

After the workout, my bf wanted to shoot some hoops, so I did that for a while. Getting that ball up was hard! But I made a few baskets anyway.

This morning, did 15 minutes of HIIT with the pup again. I'm surprised at how much more energy I have after HIIT compared to just running or jogging alone for the same amount of time. I really like this. I'm afraid, however, that it's also giving the pup more energy, something that she doesn't need. She was out of control yesterday evening. Took her to the dog park where other noticed how much more riled up she was than normal. We'll see how she does today.

Food for yesterday:
Whole wheat english muffin with peanut butter
2 small oranges
1/4 cup of mixed nuts with dried cranberries (almond and pecan mix)
Curry chicken salad on a whole wheat tortilla (made from left over chicken breast, mayo/curry mix, celery, tomatoes, and dried cranberries.)
Veggies with hummus
1/2 6" meatball sub--leftover from last night
1 luna bar
post workout shake (whey powder and 1 cup soy milk.)

[Kirjava]

Wow--nice work on the workouts. Impressive.
My dog looooves any kind of running too. I know what you mean about the out-of-control thing. She can be a total spaz (she's a hyperactive husky and never gets tired). But it's so fun to exercise with them.
Your menu looks good....I love luna bars.

[beach_plums]

Kirjava,
I love huskies! They never do get tired. A friend of mine used to foster them years ago. Mines a beagle mix-we're guessing lab. So, she's got the energy of the beagle and the extra dopiness of the lab. It makes for a pretty spastic combo.

Now back to the log...
Yesterday's food, started off good, ended up bad.
1 egg with two slices of canadian bacon
1 small orange
1/4 cup nut mix (same as before)
1 large salad with cucumbers, carrots, tomatoes, ham, turkey, green peppers and dressing.
Fritos (did I mention that I started off good, and then got bad?)
Chicken breast baked with sweet potatoes and baby carrots (ok, so I made up for it a little here)
The salad mid-day didn't give me enough calories or satisfaction, which made me turn to the fritos.
All in all, I didn't get enough calories yesterday.

As far as working out went, I did my HIIT in the morning, and went to an hour long ballet class that evening.

It snowed all night last night, so I didn't do any of the HIIT. Running on unshoveled sidewalks as the sun came up seemed like a bad idea. So, instead, I walked about 1-1/2 miles.

Tonight is stage 1 workout B5. Hopefully by then the roads will be nice enough to drive to the gym. I'm sure it will be fine by then.

[Kirjava]

Checking out your menu--you're definitely right you didn't get enough calories. Personally speaking, it would have been that breakfast that got me started on the wrong foot, simply because that's not very much food at all. I would suggest 2 eggs with 3 slices of bacon to get things in line for the day. Of course, that's just me.

All things considered though, you did great, if the fritos were you only "slip."

Good luck with your workout today!

Your dog is really sweet. When I was a kid we had a beagle....energy through the roof! Her eyes would melt your heart.

[beach_plums]

A second egg yesterday probably could have helped; I have a hard time eating a lot in the morning though.
I've got a better start with breakfast this morning. I should be on track for a good eating day. Plus I brought more curry chicken salad for lunch today. That seemed to keep me going the other day, so why not try it again. A plain ol' salad just doesn't seem to cut it for me mid-day.

[Kirjava]

Originally Posted by beach_plums

A plain ol' salad just doesn't seem to cut it for me mid-day.

Same here! Not even kinda.

Mmmm your curry chicken salad sounds yummy! I might just have to make some over the weekend.

[beach_plums]

Curry chicken salad is yummy! Recipe for the curry mayo part: 1 cup mayo, 3 tablespoons ketchup, 3 tablespoons curry powder, dash of Worchester sauce, some onion flakes. I like to add crushed red pepper too, because I like the flavor and my curry powder isn't spicy enough for me.

So, the gym I work out at is on the University of Denver campus. It has its ups and downs. Ups: Great equipment, and with my boyfriend a student there, we get a super discounted rate. Downs: DU is a huge fraternity/sorority campus and its always crowded. Yesterday, amongst the meatheads grunting loudly and discussing which girls they would nail (yes those were their words), I found considerate guy. He was actually willing to give up his weights for me--if only they had been heavy enough. It was a refreshing change though.

Anyway here's how the rest of the workout went:
B5
Deadlifts: 3 sets of 10 @75 lbs-next time I'm going to up the weight here
Dumb Bell Shoulder Press: 3 sets of 10 @ 35 lbs (17.5 each hand)-also need to go up in weight next time
Wide Grip Lat Pull Down: 3 sets of 10 @ 62.5 lbs-still struggle with that last rep, so this is a good weight
Lunge: 3 sets of 10 @ 30 lbs-might try the bar next time, depending on whether or not it's available.
Swill Ball Crunch: 1 set of 10 (I forgot to increase to 12), 1 set of 12, 1 set of 14 (to make up for the first set) overhead with 10 lbs.

Food yesterday:
whole wheat english muffin with 2 tablespoons natural peanut butter
1 small orange
1/4 nut mix
curry chicken salad on whole wheat tortilla
veggie sticks
zone bar
whole wheat pasta with meat sauce--more meat and sauce than pasta
luna bar
post workout shake

Much better on the calories yesterday than Wednesday. I could have done without the pasta, but my bf cooked dinner before I got there, and that's all he ever makes. At least I convinced him to switch to the wheat pasta...

This morning, did HIIT. Rather than timing everything out, I had to just go with sprint on the sidewalks that were cleared and walk on the snow packed ones. I'm still pretty pleased with the HIIT--it really perks me up in the morning! So much that I rarely need coffee or tea anymore. That's pretty exciting!

I think I'll probably switch things up this weekend and do my workout Saturday instead of Sunday and then snowboard Sunday and Monday. We've got a pretty good amount of snow over the last week, and there's a bit more to come Sunday.