Oh... Good reminder for me RE the rowing machine. It has been a long time that I did that and I need to do something besides ride or run. My legs are just about shot from running and riding.
I actually got the reminder of the row machine from this months SELF mag (or Shape?) I get both?? But there was a workout in there that a trainer made up. I actually had to make it a bit harder than the levels they suggested but it was good....I will def. do it again.
Workout 3A - stage 3
*This was such a weird workout today because I found that it was SO much harder than the times before? I went up in most of the weights so I guess I just completely wore my muscles out!!! I had to wait almost the full rest times between EACH set instead of supersetting with no rest between, like I have done the last 2 times....I am thinking that is a good thing though, eh?
One Arm DB snatch:
30#/6, 35#/6, 40#/5 (actually did 5 on left arm and 6 on Right, but my left is weaker)
DB single leg Romanian DL
60# (2 30# in each hand)/6, 70#/6, 70#/6
BB Bent over Row
75/6, 80/6, 85/6 (could barely get this last set to my chest!) WHEW!
DB single Arm overhead squat
25#-12#/6, 30#-15#/6, 30#-15#/6
DB Incline bench press(*this was my shining moment in the gym in front of a random guy I had asked to help....read on!) LOL!
70# (30's in each hand)/6 for set 1
*decided to go billy bad ass and go up to 40's on set 2 and I got all 6 but could barely get the weigts up to my shoulders to begin! YIKES! Even with using my legs to hoist them up!
So, I rested more between the 2 sets and tried to set 3 with the 40's again. Could NOT get them up to my shoulders so rather than just go back to 35's, I was determined I CAN do this!!! I go and ask a guy (only guys there today plus 1 smaller female and I was just worried she wouldn't be able to lift these either?? not sure? So, he hands them to me and I have 1 up in air and 1 at my shoulder and I CANNOT for the life of me, get that thing up to straight arm!!!! ARGH! There I am, one arm straight, one arm at my shoulder and I was like "errrr, can you help me, my arm is stuck!?" haha so he does, but then I realize I have been holding these for so long I no longer have the strength left to do that set.....so I had to admit defeat AND sheer embarrassmentthat I asked him to interrupt his workout so that he could help me do...prettttttty much nothing! then sit there like an idiot and say...."ok, thanks but never mind!" haha I felt the overwhelming need to explain WHY I can't lift it but can't do it, so I just pick up my 35's, thank him and finish that set with 35's! haha He was still watching me so OF COURSE I couldn't let him think I can't do 35's either!!!! haha
It was so dumb and I felt stupid and usually I am not one to easily embarrass in the gym! hahaha
anyway, back to the workout...just thought that was funny.
Rev. Wood Chop
17.5/6, 22.5/6, 22.5/6
Planks
3x90sec
BWM these are not getting any easier, although my times were better, so maybe they are??? 1:54 1:44
Wow- re-reading my last post and story at the gym...not nearly as funny the second time! haha but oh well, LOL!
Anyway, did intervals along with SS today but ended up burning about 700 cals so I felt GOOOOOOOD!
I got on the step mill and set it to intervals for 60 min!!!
I just kept stepping away....intervals were 4 min. long bc of the time I put in the machine so it ended up being level 8. I am not sure exactly where it went for the 4 min. recovery, I just know it slowed down enough to catch my breath. My HR varied between 175, down to the 160's?? But, that last 8 min. I was ready to DIEEEEEEEEEEEEE so I turned it down to level 3 and turned around to step backwards. I just wanted to go a different direction bc I was tired of the continuous movement of stepping fwd!!! Not sure if this is bad on knees or anything but there is a mirror wall behind me so I just stared at my knees to make sure my knees stayed in line and not tracking outward or inward (bc my legs were tired)....hope that wasn't bad for me, I had never done it.
Anyway, left drenched so I guess that is good may take tomorrow off or if feeling good will do Workout B since that is easier than A anyway and take Wed. off??
TNT DIET UPDATE: week 4 (final week of fat loss time zone)
After this week, my hubby and I are going to try the 6 day fat loss/low carb and then 1 day carb reloading. I don't want to, but he needs to...he is losing a ton or weight and body fat. So, at least he can have his pizza I on the other hand, may stick with fat loss/low carb a little longer.
Overall feeling REALLY good and have had NO HEADACHES for a week so that is good! I have no real cravings for sugar or anything, which surprised me bc this is my TOTM too and I usually crave carbs and chocolate not this time?? I also don't feel as bloated from my PMS so maybe that was more carb bloating than anything all this time? I will check weight again AFTER this week since I know I am going to have more water retention this week too.
I also picked up some new protein powders and they are both NECTAR brand and they are Fuzzy Naval, some coconut pineapple thing, and strawberry kiwi so my fruit fantasies can be relived!!! haha at least the TASTE of fruit anyway.
I have been reading just about everyone elses' logs too but don't always have time to post comments, just know I am keeping up with you all and wish you all well with progress!!!!
Nik~
Nik - your weights are impressive! And so is the matrix. I tried doing higher weights on the incline bench press and had a similar experience, the only difference was I was at home and my embarrassment was limited to myself!
Nik - your weights are impressive! And so is the matrix. I tried doing higher weights on the incline bench press and had a similar experience, the only difference was I was at home and my embarrassment was limited to myself!
thanks!!!
I am glad I am not the only one that found those hard!
and I have to give props to NROL4W bc two women were over by me with their trainer while I did the YTWL's....and when the trainer walked away after their workout, they asked what workout I was doing?? Makes me feel good we are all using a GREAT workout program and that it is being noticed and passed around to others
ok, LAST STAGE 3 WORKOUT WOOOOO HOOOOOO!
workout 4B-
BB Romanian DL/Bent Over Row
85/6, 90/6, 90/6
Partial Single Leg Squat
(leg in front) Bw/6 x 3
Wgrip Lat Pull
85/6 x 3
Back Ext
25# plate/6, 30#db/6 x 2
YTWL
8#(each)/6 x 3
Swiss Ball crunch (on ball with 25 # plate on chest) x 3 Hip Flexion (prone jk) x 3 Lateral Flexion (hannah side 3) x 3 Prone Cobra 90sec x 3
*was supposed to do intervals today but I did spin class yesterday with all intervals and it was SO humid in there that I was dripping when I left (it was 96 here in TX yesterday!)....so I did another BWM today instead. My times were 1:41 and then 2nd time through I did the squats holding a 6# med ball in my hands, then dropped it when I went to lunges. My 2nd time was slower it was 1:56
Anyway, goodbye to stage 3 and Monday I will start 4
I am going out of town tomorrow thru Sunday so I might get up early and do some SS cardio but might take it completely off?? My gym doesn't open until 8am so I might have to get up and actually do something outside! haha I have not worked out outside in a looooong time, I guess I better start!
TNT DIET update:
**This is my laaaaast week of TNT fat burning zone (it was 4 weeks long), so I might take measurements on Monday just to see how it was going and if I will continue for another week or so?
It's not bad (I only mildly miss fruit now) so I might stick with it. I need to work in more veggies anyway and maybe with no fruit option, I will reach for those instead? I feel like these last few days, I am only getting protein shakes in and not much else!!! I know that is not good but sometimes I want the shake instead and I don't like to go to the store multiple times in a week, so since we are out of everything, I am just getting by with shakes and meats. (nice run on sentence huh!?) hope that is not ruining my diet? I still get fats from p.butter, eggs, nuts, and cheese these last few days. But now we are out of eggs and cheese too.
I will get to the store tomorrow though (hopefully!) bc we need more raw veggies around here. I actually CRAVED raw broc. and ranch last night but we are completely out of all of them! I think I only have 1 onion in my fridge to my name! yikes! I had celery yesterday but finished that off last night after dinner w/ some laughing cow cheese. It has helped that I have found new recipes for low carb eating, that has helped me and DH find better choices for food lately! including a few treats like choco. mousse, p.butter cookies, etc....yum!
Anyone ever done TNT longer than the 4weeks for fat burning zone?? should I not do that and do the reloading in case my body needs the carbs?
Thanks Jane, I was just curious.
I was pretty sure the book said do it as long as you wanted to. But I was starting to wonder if I was missing any nutrients from not eating fruits or whole grains??? I know the rest I SHOULD leave out of my diet, but those I was questioning. I need to start taking a multi-vit maybe? Just wanted some opinions out there
Nik~
put a few of your days into fitday and see how the nutrients come out.
if you are eating only lettuce and celery for your veggies - there might be a problem.
If you are eating a wide variety of veggies, including peppers, dark greens, broccoli, cauliflower, etc., you are probably fine on the basic vitamins - but that said, I'd probably take a multi anyway.
put a few of your days into fitday and see how the nutrients come out.
if you are eating only lettuce and celery for your veggies - there might be a problem.
If you are eating a wide variety of veggies, including peppers, dark greens, broccoli, cauliflower, etc., you are probably fine on the basic vitamins - but that said, I'd probably take a multi anyway.
good points, I will do that and post it on here next week and see how I am doing??
thanks!
Nik
I can't wait to hear how the measurements go! Always a cool thing. I envy you girls who can figure out the low carb thing. It seems like such a good way to drop lbs.
Personally, I don't think it matters what plan you're on. If you are in a deficit or have a single day where you don't eat perfectly (for me that is every day!) then you should take a multi-vitamin. That's just my 2 cents. Also, I'm not sure how old you are but if you qualify for "child bearing years" (at either end of the spectrum!) you can take prenatals. They really have improved my nails and hair (and skin a little) since I started them about a month and a half ago (not currently pg btw!)
Way to be the NROL4W ambassador! I hope there is a book shop near your gym where you can direct them to get their copy and get started!
I can't wait to hear how the measurements go! Always a cool thing. I envy you girls who can figure out the low carb thing. It seems like such a good way to drop lbs.
Yes, I am anxious to see if there are any changes? I know I did get some shorts only about 1 week ago and I wore them this weekend and they were all the sudden too big??? I am not sure what happened but I was thinking I wish I had bought the size smaller?.....we will see, tape measure sure don't lie!!!! LOL
**Confession time-- I went off TNT in order to partake in 3-4 miller lights this weekend for a friends going away party (first drink in about 3 months!) but it was REALLLLLLLY good! haha and since I had gone to Houston and that humidity is AWFUL, it was nice to drink a ice cold beer and just hang out on the patio LOVE LOVE HOUSTON! the humidity sucks but the city is fun to hang out in ....much more laid back than Dallas But, I did have just strips of steak from the catering (that was ALL tex mex and looked REALLLLLLLLY good!) I love Mexican food and they had everything that I love, chips, salsa, tortillas, queso, guac....everything! So, I was slightly proud I did stick to steak only and of course the beers hehe
Quote:
Originally Posted by jesca
Personally, I don't think it matters what plan you're on. If you are in a deficit or have a single day where you don't eat perfectly (for me that is every day!) then you should take a multi-vitamin. That's just my 2 cents. Also, I'm not sure how old you are but if you qualify for "child bearing years" (at either end of the spectrum!) you can take prenatals. They really have improved my nails and hair (and skin a little) since I started them about a month and a half ago (not currently pg btw!)
Way to be the NROL4W ambassador! I hope there is a book shop near your gym where you can direct them to get their copy and get started!
I am 31 and yes in my child "rearing" years at least!!! hahaha no, actually I DO want to have more kids, just not now....I am sure everyone says that though and as the years pass, you just say "forget it" haha so we will see but we both wanted at least one more. I will look for some pre-nats though and see what I can find. thanks for the input I used to take some great vitamins from Arbonne but I hadn't taken those in a few months bc they are a little pricey! But they are the best I have ever taken and make me feel really good and I had energy finally! Maybe I should take those again???
We have lots of bookstores nearby, but I do tell people just to go online to amazon and get the book, that is where I got it too.
Started stage 4 today, but next week will have to take a week off I was thinking of waiting and not starting until I got back but I really wanted to do this workout since it's more legs and I was missing a good leg workout!!! I am taking a week off to go to Tenn. for family vacation, so hopefully I will get a few days of running outside in the hills!!!! WHEW!
Workout 1A
Front Squat Push Press
75/8, 80/8
Step Ups
30#/8, 30/8
DB one pt row
60#/8, 60/8
Static Lunge, rear foot elevated
50#/8, 50/8
push up
2 x 8 (regular tri pushups with hands and toes on floor)
plank
2 x 120 sec (first set was ok, 2nd set was a little harder but I did em') cable horizontal wood chop
22.5#/8, 22.5/8
It didn't say to do HIIT after this workout so I am going to just do spinning class tomorrow. My legs were a little worn out after this workout anyway!
Nikster
I didn't know Arbonne made vitamins. My friend sells that. I'll have to try them some time. I got the nature made ones and they seem good. I had wanted One a day, but they didn't seem to make them. Then like 2 weeks later I see "NEW" prenatals from one a day. Classic.
Workout looks good. keep up the good work and have fun in TN.
ps: I freaking love tex mex. Never used to, but now I loooove it. Chips and salsa are a huge downfall for me!
I didn't know Arbonne made vitamins. My friend sells that. I'll have to try them some time. I got the nature made ones and they seem good. I had wanted One a day, but they didn't seem to make them. Then like 2 weeks later I see "NEW" prenatals from one a day. Classic.
Workout looks good. keep up the good work and have fun in TN.
ps: I freaking love tex mex. Never used to, but now I loooove it. Chips and salsa are a huge downfall for me!
Ya, sorry that was confusing. I should have said I was taking Arbonnes vitamins but not labeled as pre-natals....I just had my Dr. look at them while I was preg. and she said they were really really good and I should stay on them so I did
I have had trouble with One a Day before, made me sick and the pills were huge! GULP! Funny how I keep my kids taking vits every day without fail but I don't take one now. I should though.
I definitely have a hard time with chips/salsa....I will take those over a bread basket any day!!! YUM! Salsa is good, but chips are baaaaaad so have to limit myself (to one BASKET!!) hahaha
Did spinning class yesterday, it was so hot in there but we all survived somehow!
Did workout B1- stage 4 today since the website was down, I couldn't go check which weights I ended on from Stage 2...so I had to guess on most
Wide Grip Deadlift
85/8, 95/8 (could go up next time)
Bulgarian Split Squat
30/8, 30/8
Underhand Grip Lat Pulldown
90/8, 95/8 (could go up)
Reverse Lunge from box w/ fwd reach
30/8, 40/8
DB Prone Cuban Snatch
8's/8, 10's/8 (start with 10's next time)
Swiss Ball crunch (not avail. so I just did super slow sit ups with 313 tempo) 2 x 8 Rev. Crunch - on floor 2 x 8 Lateral Flexion- 2 x 8 hannah 3's Prone Cobra- 2 x 120sec
Did HIIT on treadmill after for 15 min. (1 min. hard/2 min. recovery) at various speeds and inclines. WHEW! exhausted after and even felt a little sick to my stomach. I think it was mainly due to lack of cooldown and I did good after PWO shake.
Going on vacate all next week so I am not taking any days off this week
well, since it's midnight and I am leaving on vacation tomorrow, I am gonna just log my last workout this week when I get back....too tired! I have a 13 hr. drive ahead and I need sleepy!
TNT and workouts are still going good though, not sure when I will measure. Don't want to do it when I get back (from taking a week off of workout, I am skeeeered to see!) so I might do it a few weeks after I get back on track
talk to you all soon!!!
Nik
OOOO-K, so finally getting around to picking up where I left off
Here is my last 2 workouts, I skipped a few but I figure ya'll won't care if I slack on logging every blessed day- huh?! hehe And for the record, I have not really liked stage 4, and am looking forward to changing to 5! These are just long enough to get bored with them, but short enough to be ready to bounce into the next one!!! OH and I am fairly certain I will purchase Alwyns' new fat loss (warp speed? I think?) at end of July. I have a wedding in Mexico in September and would really really like to not have to suck in for my bridesmaid dress! haha Besides, who doesn't want to lose weight for weddings, especially on the BEACH!?? I don't own a bikini and haven't since I was about...ohhhh 16 I think? But, would really really really really like to rock a bikini on that trip!!! Somewhat of a reward trip for me and all the hard work I 'spose!? Oh well, just thinking out loud!
Anyway, back to the gym.....first workout back, I will say my legs were SORE after not working out for an entire week of vacation! I usually get SOME workout by running or doing something outside while we are in Tenn. but this time I went solo with the kiddos and it just never worked out to get someone to "babysit" whilst I go for a jog! haha So, just walked trails and stuff with the kids and did as much as possible. At 4 and 5 yrs old, they don't do much sitting anyway!!! I even got desperate and tried to make up a workout indoors with pushups, sit ups and the Body Weight Matrix!!! haha Now THAT is desperation!!!!
Although, the sitting on my *SS in the car for like 20 somethin' hours didn't do much for my *SS either, but ohhhhhhhh well, as my title says, I am getting back on track!!!!
Workout 3A (stage 4) *Doing all at 3 sets of 8
Front squat Push Press
80/8, 80/8, 85/8
Step Ups (bench with reebok step on top to add height)
30/8, 30/8, 40/8
Reverse lunge from box w/ fwd reach
30/8, 40/8, 40/8
DB prone cuban snatch
10/8 x 3sets
swiss ball crunch 3x8 Rev. crunch 3x8 Lat flex 3x8
prone cobra 2 sets 120 sec (just can't bring myself to do 3 sets, I get so bored doing these and I usually am too tired!)
Just one more of each workout to go and then off to stage 5 Then I am guessing by end of 5, I will switch to WSFL leading up to the month before I leave. Then will return to stage 6 after that (I think?) not sure yet.....anyone doing it and loving your results??? Would love to hear the feedback!!!!!
Nik
You know you've been gone too long when read newest post takes me back to the first page!
You can read my log for the details, but as much as I love Alwyn's workouts, they don't love me for fat loss. I can't eat on program when I'm beating myself up that badly, and I can't be active on a regular steady all-day basis when I'm that tired and sore... I end up overeating and resting too much in order to recover. So - I'm only doing 2 lifts/week (stage 5 right now, but I wrote my own "B" workout for it cuz I hated his) and no HIIT except the matrix... and it's working better for me. Getting more NEAT, more SS cardio, and focusing on fat loss.
I'll work harder and eat more once I get rid of my fat...
Ok, been a while (I know!) but I have not taken any time off from working out...just from logging.
AFter vacation, just sort of couldn't sit in front of computer any more! I can actually FEEL my butt getting flatter as I sit here! haha
Just a little update:
I am taking small break from New Rules, just to do 28 days of Warp Speed (ya hooooo!) I am in day 2 only but going to Mexico in 5 weeks has definitely been some motivation for me!
I took some recent measurements, but nothing was really changed....except body fat %, which was good. I plan on measuring and keeping track every week of this for the 4 weeks so I will let ya'll know if it's working???
Personal:
Just been really busy and not much time this summer for computer. We are trying to sell/lease our house so we haven't been home much since then! ha! IT is TOO hard to keep this house clean enough to show at all times with 2 young kids so I stay out a lot! Pool, errands, jump houses for the kids, friends houses, etc....
So, I am officially back! I will keep logging and try to "get back in the loop" since clearly I have missed a lot!!!!
I have found that when I am carefully monitoring calories, it doesn't really matter when I get the calories for the day in. Since starting the 30 day challenge, there have been several nights that I have eaten a full, protein laden meal way past 8 PM. Once it was after 10! I haven't had an issue at all.
LOL!
and I was like "errrr, can you help me, my arm is stuck!?" haha so he does, but then I realize I have been holding these for so long I no longer have the strength left to do that set.....so I had to admit defeat AND sheer embarrassment that I asked him to interrupt his workout so that he could help me do...prettttttty much nothing! then sit there like an idiot and say...."ok, thanks but never mind!" haha I felt the overwhelming need to explain WHY I can't lift it but can't do it, so I just pick up my 35's, thank him and finish that set with 35's! haha He was still watching me so OF COURSE I couldn't let him think I can't do 35's either!!!! haha 
Not sure if this is bad on knees or anything but there is a mirror wall behind me so I just stared at my knees to make sure my knees stayed in line and not tracking outward or inward (bc my legs were tired)....hope that wasn't bad for me, I had never done it.
But, I did have just strips of steak from the catering (that was ALL tex mex and looked REALLLLLLLLY good!) I love Mexican food and they had everything that I love, chips, salsa, tortillas, queso, guac....everything! So, I was slightly proud I did stick to steak only and of course the beers 
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