RealCdn - NROL4W Training Log

[kfisherx]

Cute birds too!

[realcdn]

Originally Posted by kfisherx

Cute birds too!

Yes, very cute. We really only see city creatures around here. When we were out of the country last spring there was a rabbit nest in the overgrown garden when we got home. I didn't realize that they made nests. I always thought they lived in warrens. A neighbour across the street has a skunk who lives in her yard (they have deeper yards on the opposite side). I've not seen them, but we have raccoons, sometimes foxes (they cycle with the rabbit population... no rabbits, no foxes - since we have lots of rabbits now, I suspect we'll see the foxes again).

The doves are so slow moving, and very tame. Even though our cats don't go out, there are other outdoors cats. I'm surprised that they survive. Sometimes you can almost step on them before they fly off.

[realcdn]

I don't know if this was technically a rest day, but it's the last day before I start the next Stage of lifting.

The HR monitor today:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Treadmill	0:30:00	322	151	142	85	80
Walking Outside	0:30:00	343	158	148	89	83
Totals	1:00:00	665

Food for the day:

Food: 2391 (28% fat, 38% carbs, 32% protein)

Breakfast: pecan cherry bread, jam, orange (252)
AM Snack: almonds, protein shake (299)
Lunch: onion soup with cracked wheat oatmeal bread and cheese, smoked ham, apple (547)
PM Snack: soy nuts, protein shake (314)
Dinner: lasagne, broccoli, butter, salad w/dressing (660)
Late Snack: protein shake, fruit salad, biscotti (319)

[realcdn]

So this morning I started Stage 2. I warmed up with a 15-min walk around the pool, with just enough jogging to get, and keep, my heart rate up. Then I did:

A: Front Squat/Push Press - 25t/10, 35t/10
B1: Step-up (12") - BW/10, 5e/10
B2: Dumbbell One-point Row - 10e/10, 15e/10
C1: Static Lunge, Rear Foot Elevated - 10e/10, BW/10
C2: Push-up (full) - 10, 10
D1: Plank - 60sec, 60sec (these were more like 15,15,15,15)
D2: Horizontal Wood Chop (on floor) - 20t/10, 25t/10

I followed with making up the workout to 60 mins with more walking around the pool.

HRM: 634cals, Max: 160(90%), Avg: 142(80%)

Okay, it's official, I truly suck at the planks. I kind of figured I would. I've got a lot of bodyweight to hold up for 60 seconds. It was really more like 15, fall down, another 15, fall down, etc. I'm not sure in 4 sessions how much better I'm going to get, but I understand it comes back in another phase. Oh joy.

I went to the highest option I have for a step today - 12". I know for some that's not a high step, but for me it's a killer. Although, like before, adding even a little weight to the second set helped with my balance a little bit. The one-point row I felt fairly wobbly, but it wasn't as bad as I thought. The lunge with the rear foot elevated surprised me, in a bad way. I had planned to start with 10lb dumbbells and go to 15 for the second set. I barely managed the first set, and with really poor form, so I went back to bodyweight only for the second set. Next time I'll start with bodyweight and see if I've got the hang of it.

The horizontal wood chop, meant to be done with a cable machine, I did on the floor. I saw another alternate (on the swiss ball) that was mentioned but I suspect my balance on the ball isn't good enough to attempt that. I did all the push-ups on my toes, although I know my form still needs a lot of work. The one surprise was the front squat/push press, which I like. I heard a lot of people talk about how hard it was, so I dropped the weight way back to 25lbs. It was far too easy, so I went to 35lbs on the next set. I felt that one a little more, so it should probably have been my starting weight. Next time I'll maybe do 35 and 45, then start slowly bumping it up.

The weather has also cleared up a little. I was surprised I didn't get rained on when I was outside. Although now it looks like it might turn out to be a nice day. I'll sneak another 30 mins of cardio in somewhere in the afternoon as well, but I'll post that info later with my food for the day.

[realcdn]

So, I did do another 30 mins around the pool in the afternoon (before a nice leisurely swim). HRM: 319 cals, Max: 153(86%), Avg: 143(80%)

I'm starting to feel the sore muscles tonight. Tomorrow morning should be fun. As well, I decided while doing that last walk that the new shoes can't wait (sore feet tonight). So tomorrow is going to be errand day from hell (can you tell I'm really not a shopper). It will start with a stop at the grocery store for a few things (along with a price check), then a stop at Costco. If Costco is more expensive for what I'm looking for there will be a stop back at the grocery store on the way home. At least it's on the way there and back. After I unpack everything it's off to the shoe place, which will likely be busy on a Saturday morning. I might wimp out and get the shoes Sunday, but we'll see. I'm hoping with it being a long weekend that the beer and liquor stores might be the busy ones.

Food for the day:

Food: 2719 (32% fat, 35% carbs, 31% protein)

Breakfast: egg/egg white omelet with cheese, cracked wheat oatmeal bread, orange (454)
AM Snack: fruit salad, protein shake (286)
Lunch: lentil soup, smoked ham, almonds, apple (608)
PM Snack: soy nuts, protein shake (269)
Dinner: hamburgers(2), bbq onions, broccoli, butter, salad w/dressing (828)
Late Snack: protein shake, fruit salad, biscotti (274)

[kfisherx]

Yeah for sore muscles. Don't worry the planks will get better with practice. I see newbies all the time doing the 15 second at a time thing.

[foodfromafar]

Great job, Anne!! Your A workout is awesome. The planks are a little rough, but the key with them is to just try to improve your own time. It may be small improvements, but the more you do it, the more your time will gradually creep up. They are killers! Way to go on the full pushups! I can only do a full pushup if I don't go too low so I still have to stick with the 30 degree ones. I wonder if my puny arms (which are very shapely with my little muscles ) will ever be able to hold my weight up for pushups.

[realcdn]

Boy do I hurt from yesterday, but it's a good hurt.

I did the complete waste of a morning errands this morning. Two grocery stores, Costco, and back to the shoe store after unloading the groceries. Then as I was starting to cook the liquor store called, my Pisco was in. If I haven't mentioned it before it's a South American Brandy that I use to make Pisco Sours (water, key lime juice, splenda, and Pisco). They stopped selling it a couple of years back so we've used other substitutes, but nothing is quite the same. I was online the other night checking for something else and saw they had it, just not in our city. With gas being the price it is I thought I'd see if they would order it in. The guy took all the info and said someone would call me. I figured they would call to tell me they could get it, but this morning it was in. So this afternoon I had a drink with my afternoon snack. Come to think of it, likely the only drink I've had since New Years Eve. It's just a wonderful refreshing summer drink. I'm having friends over for dinner on Wed, so we'll have a nice light drink for all (or wine if they prefer).

I'm also trying to replace my soup / lunch meat combo with something else for the summer. The soups have been good, but just looking for a change. I'm also thinking that the lunch meats are just not the best choice (even though they're low fat). So I made turkey/pork mini meatloaves this afternoon (3/4 turkey really) with chili powder, cumin, and salsa, with eggs to bind them. I've cooked them off and I'll freeze them, reheating with a little salsa. Also I've got two roasts in the crock pot which I'll slice up tomorrow and reduce the liquid. All told I'll have 34 lunches when I'm done. Although I'm still looking for a third option that will go with the roasted veggies I'll make as a side. Busy, busy, busy (but hey, it's not bad for almost 5 weeks worth of lunches).

I did manage to get my 60 mins of walking in during the afternoon, but my heart definitely wasn't in it. I could have just as easily skipped it, but I didn't. I suspect tomorrow we'll end up going to the neighbours, so for the moment I've planned lower cal meals until dinner and then I'll just do my best.

From the HRM:

Exercise	Time	Cals	Max HR	Avg HR	Max %	Avg %
Walking Outside	0:30:00	279	138	132	78	74
Walk/Jog Outside	0:30:00	316	159	140	89	79
Totals	1:00:00	595

Food for the day:

Food: 2421 (30% fat, 30% carbs, 36% protein, 3% alcohol)

Breakfast: pecan cherry bread, jam, orange (235)
AM Snack: almonds (164)
Lunch: whole wheat tortillas, mustard, smoked ham, cheese blend, apple (506)
PM Snack: protein shake, soy nuts, pisco (359)
Dinner: sirloin steak, lamb leg steak, mushrooms, asparagus, butter, salad w/dressing (762)
Late Snack: protein shake, fruit salad, biscotti (395)

[Bytsi]

Looking good Anne! I don't always leave a comment, but I do follow your log and you are so consistent - it's going to pay off with great results (which are already starting)!

[realcdn]

Originally Posted by Bytsi

Looking good Anne! I don't always leave a comment, but I do follow your log and you are so consistent - it's going to pay off with great results (which are already starting)!

Thanks Bytsi - I tend to lurk a lot myself.

[realcdn]

Well, I survived the party, and came home very hungry and about 600 calories short. I figured I'd do that, either eat too much, or too little. It ended up being too little especially since I overestimated the amounts I ate. I avoided all cakes, cookies and chips as well. The fireworks were wonderful though. The weather... well, could have been warmer. I dressed warmly though and they had a couple of patio heaters there, so it worked out well.

So I came home starving, but came downstairs and dumped what I'd eaten into FitDay PC. Then I figured out what I could have, and stuck to it. And actually got my macros in line. So all told, it was a good night. I'm running much later than I usually would, so I might let myself sleep in an hour tomorrow morning.

Food for the day:

Food: 2144 (21% fat, 40% carbs, 30% protein, 6% alcohol)

Breakfast: pecan cherry bread, jam, orange (225)
AM Snack: soy nuts (134)
Lunch: mixed bean soup, smoked ham, apple (345)
PM Snack: protein shake (180)
Dinner: pisco sour(2), chili, rice (604)
Late Snack: whole wheat pizza with mustard/ham/cheese, fruit salad, biscotti, protein shake (657)

[LWilson212]

Hey Anne-

I hate planks too. I think it is just a really specific exercise that you have to practice to get better at. I thought I had a strong core, but my first attempts were a total joke.
BTW, I was inspired by your log to try soy nuts. Honestly I didn't know what they were, but I saw them in walmart and picked some up. They are not bad!

[realcdn]

Originally Posted by LWilson212

I hate planks too. I think it is just a really specific exercise that you have to practice to get better at. I thought I had a strong core, but my first attempts were a total joke.
BTW, I was inspired by your log to try soy nuts. Honestly I didn't know what they were, but I saw them in walmart and picked some up. They are not bad!

You're right, although I guess I figured since I could do push-ups from the floor that I'd do better than I did.

The soy nuts have become my little daily indulgence. I really have found that I enjoy them a lot. And they were really good the other day with a drink.

[missjane]

That's amazing that you do push-ups from the floor! Imagine what your bench press numbers must be since a push-up is the equivalent of bench pressing 60% of your body weight!! You are strong!

[realcdn]

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

A: Wide-grip Deadlift from Box - 50t/10, 55t/10
B1: Bulgarian Split Squat - BW/10, 10t/10
B2: Underhand-grip Lat Pulldown (Pullover) - 25e/10, 25e/10
C1: Reverse Lunge from Box with Forward Reach - BW/10, 5e/10
C2: Dumbbell Prone Cuban Snatch - 5e/10, 7.5e/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 - 60sec, 90sec

And then, oh my god, I did the HIIT. I did manage, barely to do the first iteration in the book - 5 min warm up, then 1 min high, 2 min recovery. I really didn't think I was going to make it through the third one, but I did. Finished up with a slightly longer than 2 min recovery to end the session at 70mins. I was kind of aiming for 75 mins, but I knew I wasn't going to make it.

HRM: 581cals, Max: 171 (96%), Avg: 124 (70%)

I realize looking at those numbers that my heart rate was definitely lower overall than the A set, especially towards the ends with the crunches, flexion, and the prone cobra. Although I definitely felt them. And frankly if that hadn't happened I doubt I could have even attempted the HIIT. I know think I understand why it's after the B set (even though it's a longer group of exercises).

After last week's A workout there weren't many surprises. The Split Squat and the Reverse Lunge were tough. The deadlift was just different, but I suspect I can go higher on this one quickly. The real surprise was the Dumbbell Prone Cuban Snatch. I don't have a bench go I did them over the swiss ball. I had penciled in 10lbs each for the first set, but I was about 3 reps in and realized that there was no way it was going to happen. The adjustable dumbbells have 2-2.5lb weights in them so I dumped the weights and finished the set with 5lbs ea. I did manage to go up to 7.5ea the next set, but I was a little surprised how hard it was. Oh well, lesson learned.

I suspect I'll do another 30 mins on the treadmill this afternoon and maybe have a quick swim. Although frankly the weather doesn't look promising. It's back to being quite cold today, so my plans to start buying stuff and planting tomorrow are pretty much on hold. Oh well, maybe I can finish off the spring cleaning I never did.