RealCdn - NROL4W Training Log

[realcdn]

I had to sneak up on him, and use the zoom... how can this be comfortable? I suppose he had a rough day outside this afternoon while I was watering.

[stephanie932]

After I lose this weight..........I'll be laying around like that! LOL

He's adorable!

[SpacecityPaula]

Yeah for kitty bellies!!!!

[realcdn]

Originally Posted by stephanie932

He's adorable!

He knows.

He spent almost an hour outside (his brother went inside twice from the heat). He chased blackbirds, bees, and drops of water coming out of the plants I was watering. This is a cat that most people don't know we have - because he hides when anyone comes in. It took him until September last year to decide to even go outside for a little while. He's very definitely my cat though. He's going to hate me next week though as I just got the reminder card for.... the vet!

[realcdn]

Oh yes, he eats way more than his brother... and weighs less!

[realcdn]

I had all kinds of plans for today, but didn't really do any of them. So it was a good day. We did get a little rain in the early evening, so hopefully the oppressive heat is gone. Just a little though, I don't want it to be cold. I know, picky, picky, picky.

Food for the day:

Total: 2160 (27% fat, 34% carbs, 36% protein)

Breakfast: chocolate pecan bread, jam, grapefruit (275)
AM Snack: almonds, protein shake (299)
Lunch: whole wheat tortilla, mustard, smoked turkey, cheese, roasted veggies, apple (449)
PM Snack: protein shake, soy nuts (314)
Dinner: balsamic pork tenderloin, asparagus, mushrooms, salad w/dressing (539)
Late Snack: peach yogurt sorbet, protein shake (285)

[foodfromafar]

Beautiful cats, Anne!

[realcdn]

Originally Posted by foodfromafar

Beautiful cats, Anne!

Thanks. They look like such angels, but sometimes are more devils. I've been playing fetch tonight with the big one (Gus). Or I should say I'm playing throw. I'm brought a big twist tie to throw for him. I suppose I should say that I've been well trained.

[realcdn]

I warmed up with a 15-min walk on the treadmill. Then I did:

A: Wide-grip Deadlift from Box - 65t/10, 70t/10
B1: Bulgarian Split Squat - 20t/10, 25t/10
B2: Underhand-grip Lat Pulldown (Pullover) - 27.5e/10, 27.5e/10
C1: Reverse Lunge from Box with Forward Reach - 20e/10, 22e/10
C2: Dumbbell Prone Cuban Snatch - 10e/10, 10e/10
D1: Swiss Ball Crunch (Long-arm) - 10, 10
D2: Reverse Crunch - 10, 10
D3: Lateral Flexion (Hannah side 1) - 10, 10
E: Prone Cobra - 90sec, 90sec

And then I did the HIIT. Finished up with a slightly longer recovery to end the session at 70mins.

HRM: 586cals, Max: 172 (97%), Avg: 126 (71%)

Well, that's the end of Stage 2. I really can't say that I mastered it, but I understand it comes back as Stage 4, so we'll see. I'm still feel quite a bit of trepidation for Stage 3 and the bodyweight matrix. Oh well, we'll see how it goes on Thursday.

Food for the day:

Total: 2385 (27% fat, 38% carbs, 33% protein)

Breakfast: egg/egg white omelet with cheese, cracked wheat oatmeal bread, grapefruit (442)
AM Snack: grapes, protein shake (301)
Lunch: turkey meatloaf with salsa, roasted veggies, apple (433)
PM Snack: protein shake, soy nuts (269)
Dinner: chicken and sausage gumbo, rice, mixed veg, salad w/dressing (656)
Late Snack: peach yogurt sorbet, protein shake (285)

[realcdn]

Hey, missed everyone! I couldn't get my forum fix since I've decided to stay away from the diet boards for a while. I'm still posting to my blog over there, so I have yesterday and today's info....

Kind of a nothing day today. Did my treadmill time in the morning and just did little else during the day. It rained off and on, but did clear up enough for a swim in the afternoon. I got my barbecue parts ordered, but it will be 8 to 10 days before I see them (hoping for earlier). The lamb turned out really well. I marinated it overnight with garlic, balsamic vinegar, salt, pepper, and oregano. I dumped the whole thing into the crock pot this morning and cooked it on low. I'd already trimmed most of the fat off, but took it out at the end and made sure all the fat was gone. I skimmed a small amount of fat from the liquid left and cooked it down in a pot. I was in a pasta mood so I added two ounces of pasta into a pot and combined it with the snow peas, the sauce and the lamb. It really was quite good, although a lot of work. I might take the rest of the lamb shoulder and cook it all at once, dividing it up into pre-cooked portions.

From the HRM:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Treadmill	0:30	296	152	136	85	76
Treadmill	0:30	338	170	144	96	91
Totals	1:00	634

Food for the day:

Total: 2417 (30% fat, 30% carbs, 38% protein)

Breakfast: cracked wheat oatmeal bread, peanut butter, jam, grapefruit (340)
AM Snack: almonds, protein shake (344)
Lunch: whole wheat pizza with smoked turkey, tomato sauce, cheese, apple (473)
PM Snack: protein shake, soy nuts (269)
Dinner: lamb shoulder (crock pot), pasta, snow peas, salad w/dressing (661)
Late Snack: peach yogurt sorbet, protein shake (330)

[realcdn]

I started with 10-mins on the treadmill and then did:

A: One-armed Dumbbell Snatch - 20e/6, 25e/6, 27.5e/6
B1: Dumbbell Single-leg Romanian Deadlift - 20e/6, 20e/6, 22e/6
B2: Barbell Bent-over Row - 75t/6, 75t/6, 80t/6
C1: Dumbbell Single-arm Overhead Squat - 20&10/6, 10&5/6, 10&5/6
C2: Dumbbell Incline Bench Press - 20e/6, 20e/6, 22e/6
D1: Plank - 90sec (45-degree), 30+30+15+15sec (on floor), 30+20+20+20 (on floor)
D2: Reverse Wood Chop (on floor) - 25t/6, 25t/6, 27.5t/6
Bodyweight Matrix: Brutal (read below) ~4 mins

HRM: 70mins, 621 cals, Max: 159 (89%), Avg: 134 (75%)

Okay, I knew this one was going to be hard. With the bodyweight matrix at the end I cut the warm-up down to 10 minutes, hoping that I would have enough strength left. It’s supposed to be:

• 24 squats
• 12 lunges (each leg)
• 12 lunge jumps (each leg)
• 24 squat jumps

Even fresh I cannot do the lunge jumps and squat jumps. I’ve tried over the past few days doing a couple of practices. No way, not going to happen. Even when I manage to get airborne on the lunge jumps the pain in my knee is too great. So I’d decided I would do the 24 squats, 12 lunges (each leg) twice for each of the two repetitions. Well, I barely made it through the first one without collapsing. It took about 4 mins, so I rested until it was time for the next repetition and couldn’t get past the first set. So I rested for the same amount of time as it took and did it again. So I did do 96 squats and 48 lunges (each leg), but I know it’s not in the spirit of how it was designed. However, for now, that’s the best I can do. I’ll work on doing them all in two sets by the end of this stage, but I’m not sure when I’ll manage to get them airborne. These give me pain in the pool, so on dry land I’m not sure I’m ready for them. I will continue to practice them in the pool though.

Some of these were easier than expected, some harder. That in itself is no real surprise. As I expected, I liked the one-armed dumbbell snatch, but I have to be careful as I tapped the ceiling at the upward point. I went from 20 to 27.5lbs between the three sets as I felt the weight wasn’t heavy enough. The single-leg romanian deadlift was tough, but more because of balance. I don’t think the choice of weights was the issue. I started the bent-over row at 75, since that was where I finished at the end of stage 1, and I’m glad it was only 6 reps! The dumbbell single-arm overhead squat was much harder than I expected it to be. The book talks about using one weight (the lower one) at twice the weight of the upper one using 5 and 10 pounds as an example. I figured those were way too light and started with 20 and 10. I learned my lesson and went back to 10 and 5 for the second and third set. I think I need to practice the movement more, not worry so much about the weight. The dumbbell incline bench press (which I do using a swiss ball - no bench) seemed just about the right weight, maybe a little light. The planks still kill me. I started with a 45-degree one, but I know it’s far too easy. Since I didn’t progress to holding a plank for 60 seconds during the last stage I’m not seeing much of a progression on this. Oh, and the reverse wood chop I’m doing on the floor. I thought I was being good doing them two ways (and then I read in the book you’re supposed to switch sides), so I was just doing what I was supposed to be doing.

Had my post workout snack, then lunch, and now I’d just like a nap. Although I’m going outside soon to check the plants for water and have a nice relaxing swim. At least the weather is nice (hot, but not humid). This is done now, will be starting dinner soon. I suspect once I sit down for an extended period of time I'm going to be in trouble!

[realcdn]

Just adding the food for the day. Starting to feel a little pain in my back and shoulders.... we'll see how I am in the morning!

Food for the day:

Total: 2399 (26% fat, 39% carbs, 33% protein)

Breakfast: egg/egg white omelet, cracked wheat oatmeal bread, grapefruit (442)
AM Snack: grapes, protein shake (341)
Lunch: BBQ Pork, roasted veggies, apple (406)
PM Snack: protein shake, soy nuts (269)
Dinner: chicken and sausage gumbo, rice, mixed veg, salad w/dressing (656)
Late Snack: peach yogurt sorbet, protein shake (285)

[realcdn]

Okay, I know most of the people around here are from the US, but I can't help but comment on this:

Scanners that see through clothing installed in US airports - Yahoo! News

I think the biggest concern that I get is that I don't believe the party line. "The officer is unable to print, export, store or transmit the image." It reads a lot like doublespeak - meaning someone is able to do these things, just not the officer doing the scanning. I say this because why blur the person's face if it can be stored, printed, etc.? No, the faces are blurred because they expect that someone will figure out a way to start posting them on the internet at some point in the future.

So, if offered the option, take the pat down.

[foodfromafar]

Great first workout, Anne! I hear you on the BWM!! I cannot do the lunge jumps at all and my squat jumps look more like a crippled bunny hop....

[realcdn]

Originally Posted by foodfromafar

Great first workout, Anne! I hear you on the BWM!! I cannot do the lunge jumps at all and my squat jumps look more like a crippled bunny hop....

Ah, but I hurt today... a lot. Pretty much from the hips down and my neck/shoulders a little (although minor compared to the rest). I also have an unrelated pain in my one foot. It's been bugging my a little since the weekend, but I think the squats/lunges yesterday made it worse. I'm okay when I've got my shoes on, but barefoot is kind of bugging me more today.

Sigh, just falling apart I think. Ah well, workout B tomorrow...