RealCdn - NROL4W Training Log

[realcdn]

I warmed up with a 10-min walk on the treadmill. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 85t/6, 85t/6, 90t/6
B1: Partial Single-leg Squat - 6, 6, 6
B1(+): Squats - 12, 12, 12
B2: Wide-grip Lat Pulldown (Pullover) - 30e/6, 27.5e/6, 27.5e/6
C1: Back Extension (Good Mornings) - 25t/6, 45t/6, 50t/6
C2: YTWL - 5e/6, 5e/6, 5e/6
D1: Swiss Ball Crunch (Long-arm) - 6, 6, 6
D2: Prone Jackknife - 6, 6, 6
D3: Lateral Flexion (Hannah side 2) - 6, 6, 6
E: Prone Cobra - 90sec, 90sec, 90sec

And then I did the HIIT. Finished up with a total session of 90mins.

HRM: 517cals, Max: 168 (94%), Avg: 108 (61%)

I switched out the back extensions for good mornings. I had no clue what weight to start with, but the 25lbs I picked was ridiculously light. I went to 45 and 50 with the next sets, but I'll likely start at 55lbs next time. It's actually funny to think that just a little over 3 months ago I was talking about starting to feel the weight using 20lbs on a back squat. I knew when I lifting the barbell that it was going to be too light - as it just felt light.

I had to back off on the weight for the pullovers. I was planning to do 30, 30 and then 32lbs, but on the first set of 30 I was getting twinges of pain in my left wrist. I decided not to be nuts and pulled a 2.5lb weight out for the next set (on both sides). I was just going to lower the one but I thought being off balance might screw me up more. I knew eventually my left side would be an issue but I thought it would be my shoulder, not my wrist.

I still find the B workout a little on the slow side, with my heart rate dropping quite low during the workout. I really think I just like moves where I lift heavy weights. I also made a poor choice in workout wear (left the tank off, just the bra), and ended up cold towards the end. I think it was because on Monday I ended up with my shirt sticking to me that I notice the difference. It's also cold out (raining now) so it's possible the basement was just a little colder today.

Of course, finishing off with the 15 mins of HIIT raised the body temp fast enough!

[realcdn]

It pretty much rained here all afternoon, so I never did get a swim. I don't mind swimming in the rain, if it's a warm rain. After dinner I went out and tried protecting the not quite ripe cherries from the birds. I don't mind if they get some, just not all. Hopefully I've managed to protect enough bunches so we get some. My mother also added some aluminum foil to the tree, just in case. I've got my list of chores for tomorrow, have my meals planned, so I'm all set for the night.

Food for the day:

Total: 2413 (31% fat, 33% carbs, 35% protein)

Breakfast: two fried eggs on cracked wheat oatmeal bread, grapefruit (507)
AM Snack: protein shake (180)
Lunch: whole wheat pizza with olives, smoked turkey sausage, cheese, grapes (483)
PM Snack: apple, soy nuts, protein shake (395)
Dinner: braised lamb shoulder, broccoli, butter, salad w/dressing (539)
Late Snack: berry yogurt sorbet, protein shake (310)

[foodfromafar]

Great B workout, Anne! I found this workout much easier than the first time around. I went through it pretty quick today and have to say my HR was probably where it needed to be. I wish I had a HRM that calculated calories burned. It would be informative.

[realcdn]

Originally Posted by foodfromafar

Great B workout, Anne! I found this workout much easier than the first time around. I went through it pretty quick today and have to say my HR was probably where it needed to be. I wish I had a HRM that calculated calories burned. It would be informative.

Even when increasing the weights I usually find the 2nd, 3rd... etc. easier. I think when I do it the first time I expend a lot of extra energy on figuring out what I'm doing. The HRM is really just a toy, but one that keeps me a little more honest about how much effort I'm putting into my exercising.

[missjane]

Anne, I've been meaning to ask you this. And, I guess is applies to everyone trying for fat loss. Do you re-evaulate your calorie intake and your weight decreases? If so, how often? You've been so steady in your loss, I am imagining that you have to do this at some point, right?

[realcdn]

So, I've been seeing these commercials for pasta salads recently. No, I didn't go out and buy any, however, I had a first attempt at one today. To be fair it's really more of a veggie salad with a little pasta in it. It was really good though. I did learn a couple of things.

1. I like most vegetables raw, but not so fond of broccoli raw
2. Chick peas are tasty, but not sure they're worth the calories
3. I need to find a protein source I like cold (other than cheese)
4. I should label my homemade dressings (think I used the one I'd planned)
5. I really don't need a lot of pasta to enjoy it (1oz whole wheat used)




A Recipe for Weight Loss: Pasta Salad

A Recipe for Weight Loss: Herb Dressing I

As pictured (big portion): 437cals (25g protein, 7g fat, 76g carbs, 17g fiber)
Without chick peas: 254cals (14g protein, 5g fat, 44g carbs, 8g fiber)
Without turkey sausage: 204cals (8g protein, 2g fat, 43g carbs, 8g fiber)

[LisaS]

I dislike raw broccoli most of the time but love it blanched and then chilled.

I'll eat almost any protein source cold (chicken, beef, salami, eggs, tuna) so can't relate to having one that doesn't work.

[realcdn]

Originally Posted by missjane

Anne, I've been meaning to ask you this. And, I guess is applies to everyone trying for fat loss. Do you re-evaulate your calorie intake and your weight decreases? If so, how often? You've been so steady in your loss, I am imagining that you have to do this at some point, right?

I have the book's calculations in a spreadsheet that I use for other tracking (freezer stuff mainly), and I usually drop my current weight into it on Monday mornings. I haven't really made any changes yet, but I probably will in a couple of weeks. My plan (future) is to reevaluate at every 10 pounds. I don't know that I've really adjusted for the last 50 or 60, but I've changed it so much it's hard to say.

Originally Posted by LisaS

I dislike raw broccoli most of the time but love it blanched and then chilled.

I'll eat almost any protein source cold (chicken, beef, salami, eggs, tuna) so can't relate to having one that doesn't work.

I thought that about the broccoli, just didn't do it today before I made the salad up. If I use it again I will likely blanch it. I don't know why I don't like cold meats in a salad, but the egg is a good option I hadn't thought of. Thanks!

[marthand99]

That salad looks delicious.

I like broccoli steamed then chilled. I do think chickpeas are worth the calories, but I only ever have them in small doses. I love them so much, I can't believe I married a man that hates them. LOL

[realcdn]

Originally Posted by marthand99

That salad looks delicious.

I like broccoli steamed then chilled. I do think chickpeas are worth the calories, but I only ever have them in small doses. I love them so much, I can't believe I married a man that hates them. LOL

I suspect on any other day I wouldn't have thought twice about it. I sometimes have problems on rest days keeping my protein levels up. I think it's because I start the day with less protein, as well as picking a dinner dish that wasn't maybe the best choice. So I find myself struggling to keep the calories low, but the protein high. It's not a problem I have on the other days, which is good, as the salad was good, and I still have 3/4 can of beans left.

[realcdn]

Well, I got my chores (running around) done today, but my barbecue part didn't show up. At least the rain stayed away long enough to get a swim in for the afternoon. It was actually a rather boring day, but I suppose we have those every now and then. I think I miss being outside, but it doesn't look like this weather is going to clear much before the beginning of next week.

Food for the day:

Total: 2161 (27% fat, 39% carbs, 30% protein)

Breakfast: cracked wheat oatmeal bread, peanut butter, grapefruit (217)
AM Snack: almonds (164)
Lunch: pasta salad with veggies, chick peas, turkey sausage, with herb dressing (438)
PM Snack: apple, soy nuts, protein shake (395)
Dinner: lasagna, asparagus, butter, salad w/dressing (637)
Late Snack: berry yogurt sorbet, protein shake (310)

[realcdn]

So, although I'm only in Stage 3 I've been thinking about Stage 6. Originally I had just planned to skip it, since I don't have anything that would allow me to do the chin ups. Of course I hate admitting I can't do something until I try...

So yesterday I'm in GNC. They're actually not as expensive here as I thought (for some things). Well, okay, ever since I got the snotty comment from the guy in the health food store around the corner I haven't set foot in the place. I'm sorry, but I don't care how much someone weighs, snide comments don't cut it. After checking the woman out in front of me he said "I don't suppose you have a gym membership". Umm, that's not how he phrased it to her. I guess people like that don't understand that this is why I prefer working out at home.

Anyway, so I'm in GNC, looking at melatonin (got the thought from someone else's log, even though she's trying to stop taking them), and whey while I'm there. I stop in front of the Hydroxycut and we start talking about fact or hype. He starts into the spiel and asks how I'm doing so far. So I tell him I'm averaging 2lbs/week and he tells me not to bother. (Every GNC store is different, but I've seen this fellow do this before, talk people out of buying something.) We then talk more about what I'm doing and he's telling me that I should at least attempt pull ups, that even if takes a while I'll get so much benefit out of them. I made a joke about not thinking I would be able to pull my body weight up, and he says that I look to have the shoulders for it. Hmmm... does that mean I have wide shoulders?

So now I'm wondering if I should consider working on them (even if I skip stage 6). I'm looking around my family room (where the weights and treadmill are) and there is really no suitable place for a doorway, or even wall-mount bar. The ceiling is low (already have to watch it doing one-armed dumbbell snatches), and of a construction that the beams aren't exposed, so it's out as well. I see dip/chin-up type stations at one of the Fitness places that sells online here (Canada), but I think it's out of my price range at the moment. I just paid my school fees for the fall, and feeling very broke.

Am I being nuts, or is this something I should leave alone until I'm 50, or even 100 pounds lighter? Oh, and since it's been over a week since I've seen even a 300.something on the scale I suppose I'm not officially back under 300 and only 14 pounds until I'm lighter than I've been in at least 20 years.

[marthand99]

I feel bad about my trying to get off the melatonin! It's good stuff, I think I'm just using it as crutch when I don't need to. If that makes sense. I highly recommend it if you have problems sleeping.

I have a door pull-up bar that I love, with a resistance band that makes pull-ups doable. (I need about 70 pounds assist.) That sucks that there's no doorway that would work for you. Is there a playground or school nearby that would have bars outside you could try them on? You could get a resistance band and bring it with you, maybe?

[sidonia]

Originally Posted by realcdn

So yesterday I'm in GNC. They're actually not as expensive here as I thought (for some things). Well, okay, ever since I got the snotty comment from the guy in the health food store around the corner I haven't set foot in the place. I'm sorry, but I don't care how much someone weighs, snide comments don't cut it. After checking the woman out in front of me he said "I don't suppose you have a gym membership". Umm, that's not how he phrased it to her. I guess people like that don't understand that this is why I prefer working out at home.

I don't think people really think about what they say or how they say it. And sometimes I think they may actually think that we don't have any feelings just because we're bigger. (that was a lotta thinks in two sentences) You shouldn't let it stop you from working out in a gym tho...once they see you're really there to work, they're supportive...even the big meat heads in my gym!

Plus I like to talk to them, make them see that just because I'm heavy doesn't mean I'm not a person...if I can be friendly with one guy who would normally be outwardly mean to someone my size then maybe they'll think twice about it when they encounter someone else. Plus, I like feeling like I am playing on their turf...and lifting as much as if not more than they do at some times...and I think this baffles some of them...and THAT'S fun!!!

Ultimately you are doing a fantastic job, and you shouldn't change your system now...but maybe there's a gym in your future?

Sorry for the long post!!!

[realcdn]

Originally Posted by marthand99

I feel bad about my trying to get off the melatonin! It's good stuff, I think I'm just using it as crutch when I don't need to. If that makes sense. I highly recommend it if you have problems sleeping.

I've had problems sleeping for 40 years, and even over the counter sleep aids don't do much when I'm going thro