RealCdn - NROL4W Training Log

[LWilson212]

You are doing great Anne! Your bread looks really tasty too!
It sounds like you are definitely ready for a little break. I like how you went through and answered the questions from the book.

[realcdn]

Originally Posted by LWilson212

You are doing great Anne! Your bread looks really tasty too!
It sounds like you are definitely ready for a little break. I like how you went through and answered the questions from the book.

Thanks. I had the cracked wheat oatmeal bread at breakfast, and it turned out quite nicely. I even decided to have a pizza at lunch, although I've already put the shells in the freezer. I think the reason I decided to go through and answer the questions is that I'm notoriously bad at picking up on warning signs. The last weight loss attempt ended with me in the hospital for 3 weeks, a chest tube for about 3 weeks past that, and a complete end to the dieting. Partly because it was months until I felt even remotely normal again. Also, I had residual pain from the chest tube that would freak me out (thinking about reoccurence). For pretty much a year afterwards a night of less sleep, or the heat of summer, would give me some pain. This would stop me from doing any real exercise.

As someone who has never done a lot of regular exercise (different from having a job where I was on my feet a lot) I have a hard time sometimes telling the difference between laziness and just needing a little more rest. Hopefully I'll get better at it as I go along.

[realcdn]

Just adding food for the day:

Food: 2402 (31% fat, 34% carbs, 33% protein)

Breakfast: cracked wheat oatmeal bread, jam, peanut butter, grapefruit (298)
AM Snack: almonds, protein shake (299)
Lunch: pizza (w.w. pizza shell, tomato sauce, smoked ham, cheese), apple (473)
PM Snack: protein shake, cheese spread with rice crackers (315)
Dinner: grilled lamb, broccoli, butter, salad w/dressing (612)
Late Snack: protein shake, grapes, biscotti (406)

[SpacecityPaula]

Anne:

You look like you are doing a fantastic job of making sure that you get workout breaks when you need them and making sure you get adequate eats. I know you'll conquer the rest demon.

[realcdn]

Originally Posted by SpacecityPaula

You look like you are doing a fantastic job of making sure that you get workout breaks when you need them and making sure you get adequate eats. I know you'll conquer the rest demon.

We'll see how it goes after Wed.

[realcdn]

Okay,

These were easier and harder than I expected. Since I didn't think I'd accomplish much with my starting weights I picked ones somewhere between my starting and ending weights.

A: Barbell Squats (45lbs) - 31
B1: Push-up (knees) - 22
B2: Bent-over Row (45lbs) - 32
C1: Step-up (15lbs ea) - 20/18
C2: Prone Jackknife - 29

I realized after I started the step-ups that I should have alternated them. After doing 20 with my right leg I switched over and thought I'd do 20 with my left. No, not going to happen. I'm not quite sure I should count 29 for the Jackknife as I fell off the ball after 22 reps, but managed to eek out another 7 before I called it quits. I also made a point to do the push-ups on my knees. I'm still at the point where 8 in a row are about my max, so there wasn't any point in picking them. However, I did start at the 60-degree push-ups, so I think the 22 wasn't too bad.

In theory I was aiming for 30 minimum for each, so I didn't quite hit what I wanted. The catch was if I'd done say 30 push-ups I'm not that sure I could have kept going. I made up the morning session to 45 mins with a 15-min treadmill warm-up and whatever it took to go up to 45 mins afterwards (I think about 12 mins). I recovered enough to do another 30 mins on the treadmill before lunch.

After lunch I did some yardwork (planting raspberry canes, digging over the empty bed that we're going to wait to plant until someone comes and braces the fence). Then I finished the afternoon with 30-mins of laps in the pool. I think that's what I'm going to do during my rest week - gardening and working on my laps. I stopped doing them as often as I felt it was affecting my shoulders and possibly recovery between lifting sessions. I'm hoping that a week of laps will help me build a little stamina there.

From the HRM today:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Strength Training	0:45:00	454	158	137	89	77
Treadmill	0:30:00	310	157	140	88	79
Swimming	0:30:00	286	143	132	80	74
Totals	1:45:00	1050

Food for the day:

Food: 2793 (27% fat, 39% carbs, 31% protein)

Breakfast: egg white/egg omelet with cheese, pecan cherry bread, jam, grapefruit (462)
AM Snack: almonds, protein shake (344)
Lunch: mixed bean soup, smoked ham, apple (450)
PM Snack: protein shake with sweet & sour cherries, soy nuts (452)
Dinner: chicken & sausage gumbo, rice, mixed veg, salad w/dressing (689)
Late Snack: protein shake, fruit salad, biscotti (396)

[realcdn]

I really had a hard to motivate myself kind of day. I did the exercising I had planned, but boy was it hard. I'm so looking forward to my rest week (which starts Thurs... although I've decided to keep 30min a day in). I even let my cravings change my afternoon snack. Not off plan, but I was to have an ounce of soy nuts and a protein shake. I was really into the salty soy nuts so I had two servings instead (and skipped the protein shake). It's still better than the days I would just have finished the container, but still....

After a mediocre day (I got rained on twice) the sun finally decided to shine at the end of the day. Tomorrow will be my AMRAPs for the B session and then on to Stage 2 (I'm a little afraid, I haven't even looked at it).

From the HRM today:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Treadmill	0:30:00	290	152	134	85	75
Treadmill	0:30:00	312	160	139	90	78
Swimming	0:30:00	275	141	132	79	74
Totals	1:30:00	877

Food for the day:

Food: 2404 (28% fat, 40% carbs, 31% protein)

Breakfast: chocolate pecan bread, jam, grapefruit (303)
AM Snack: almonds, protein shake (344)
Lunch: beef mushroom barley soup, smoked turkey, apple (400)
PM Snack: soy nuts (267)
Dinner: white chili and cauliflower chili, chicken & turkey sausage, salad w/dressing (692)
Late Snack: protein shake, fruit salad, biscotti (398)

[foodfromafar]

Woohoo, Anne! I know what you mean about Stage 2. I'm going to do a dry run with light weights this week so when I go to the gym and really start next week I'll sort of know what to do without having to refer to my book every other minute. Yes, I do indeed carry my book with me in a bag along with my log and a couple bottles of water!! I'm such a dork.

We can do Stage 2; I know we can!!

[kfisherx]

Hey Anne it still looks amazing in here!!! So what that you had two servings of soy nuts. Like you said, there was a time you would've eaten the whole thing. Also by skipping your shake it looks like you stayed on track overall. Great job. As much as you are working in the garden outside of your workouts, you should be dropping poundage pretty quickly.

[realcdn]

Originally Posted by foodfromafar

Woohoo, Anne! I know what you mean about Stage 2. I'm going to do a dry run with light weights this week so when I go to the gym and really start next week I'll sort of know what to do without having to refer to my book every other minute. Yes, I do indeed carry my book with me in a bag along with my log and a couple bottles of water!! I'm such a dork.

We can do Stage 2; I know we can!!

I'm going to read up on Stage 2 today, although from some of the posts I kind of know what's coming. I'll probably try a few practice sessions next week (with little or no weight, just to get the movements in my head) for some of the exercises. Next Friday will be the first shot at it with more appropriate weights. Good luck!

Originally Posted by kfisherx

Hey Anne it still looks amazing in here!!! So what that you had two servings of soy nuts. Like you said, there was a time you would've eaten the whole thing. Also by skipping your shake it looks like you stayed on track overall. Great job. As much as you are working in the garden outside of your workouts, you should be dropping poundage pretty quickly.

It's not so much that I changed what I was going to eat, but more that I did it without much consideration. I've changed meals around before but not usually because I ate something I wasn't going to. It's not that big a deal, but it's back to a habit I thought I'd beaten out of my system.

On the weight front, I'm actually up about 3 pounds from Sunday's weight. I'm not overly concerned about it, but it's not how it usually goes. Monday is usually the same and/or down, Tuesday is up, and Wed is down. I usually bump around like that during the week (usually with the highs and lows getting smaller) and take the official number on Sunday. Since I'm up 2 pounds from yesterday I'm pretty much certain it's water. I realized that I didn't drink as much as I usually do yesterday. Way TMI, but much darker urine than normal today. I can fix the hydration issue fairly easily though.

I did a little treadmill this morning and did my AMRAPs for the B set. I actually thought they would have gone a little better/easier than they did. This afternoon I'm going to go do a little labour in the back and then maybe do some laps to finish my last high exercise day for a week. The heavy work is done in for the moment. Just things left like cleaning up, washing the patio, filling pots getting them ready to plant. Fairly light stuff really. Tomorrow I'll go back to eating 2150 cals (yikes), which isn't that bad really. I just have to watch that I keep the protein numbers high enough.

[realcdn]

I'll add the HRM stuff later with my food for the day, but I figured I might as well add the AMRAP info now. I did 30 mins on the treadmill before breakfast. Then I started with another 15 mins, followed by:

A: Deadlift (45lbs) - 36
B1: Dumbbell Shoulder Press (20e) - 28
B2: Pullover (15e) - 23
C1: Lunge (20e) - 20/20
C2: Swiss-ball Crunch - 40

Like the A set, I was mentally aiming for 30 reps of each. The deadlifts started off well, but there was just no way I was getting to 30 reps on the shoulder press. Somehow I thought these ones would have gone better, as I finished with 32lbs each, although barely and with likely very poor form. The pullovers didn't really surprise me, as these have always been the ones I felt were my weakest. I did the 20 lunges reasonably well (did 20 with one leg, then switched and barely finished the other 20), and got bored with the Swiss-ball Crunch at 40. I find it relatively easy (which probably means I'm doing it wrong ).

Oops, forgot to add that I made it up to a 45-min session by getting back on the treadmill for a little bit. I think it worked out to another 8 or 9 mins. Just couldn't push it out to an hour (which was what I was thinking of, and what I usually do).

[realcdn]

From the HRM today:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Treadmill	0:30:00	290	146	133	82	75
Strength Training	0:45:00	428	161	136	90	76
Swimming	0:30:00	275	139	130	78	73
Totals	1:45:00	993

Food for the day:

Food: 2807 (28% fat, 39% carbs, 31% protein)

Breakfast: egg white/egg omelet with cheese, chocolate pecan bread, jam, orange (568)
AM Snack: almonds, protein shake (344)
Lunch: mixed bean soup with parmesan, smoked turkey, apple (377)
PM Snack: protein shake, fruit salad, soy nuts (465)
Dinner: chicken & sausage gumbo, rice, mixed veg, salad w/dressing (689)
Late Snack: protein shake, fruit salad, biscotti (364)

[realcdn]

It was an odd day weather-wise here today. The weather was nice and sunny and decent, unless the wind was blowing, in which case it was pretty damn cold. I spent the morning running a couple of errands. The afternoon I decided even with the wind that I would do some laps in the pool. Other than that it was a pretty quiet day. I keep hoping that the weather would just warm up a bit.

From the HRM:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Swimming	0:30:00	284	141	133	79	75

Food for the day:

Food: 2136 (28% fat, 37% carbs, 33% protein)

Breakfast: chocolate pecan bread, jam, grapefruit (303)
AM Snack: almonds, protein shake (344)
Lunch: beef mushroom barley soup, smoked turkey, apple (400)
PM Snack: soy nuts, protein shake (224)
Dinner: white chili and cauliflower chili, chicken & turkey sausage, salad w/dressing (692)
Late Snack: protein shake, fruit salad (203)

[realcdn]

I found today that I've had a huge change in energy levels (on the positive side). I made a point though to keep the exercise to just 30 minutes on the treadmill though. Since that's the whole point of a rest week - to rest! It was also too cold to work outside, so perhaps I'm just a little antsy. I did suck it up in the afternoon for a quick swim, but the wind made it really cold getting out of the pool. Tomorrow if it's still cold I'll just dress warmly and still do a little outside. I want to start getting the pots ready to plant, so when it does warm up I'll ready to go.

From the HRM:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Treadmill	0:30:00	308	161	139	90	78

Food for the day:

Food: 2136 (32% fat, 37% carbs, 30% protein)

Breakfast: egg white omelet, chocolate pecan bread, jam, orange (299)
AM Snack: soy nuts (134)
Lunch: lentil soup, smoked ham, apple (418)
PM Snack: soy nuts, protein shake (224)
Dinner: hamburgers(2), bbq onions, cauliflower, butter, salad w/dressing (828)
Late Snack: protein shake, grapes (233)