Susan's restart

[Susan4]

I'm still working on form fixes from the trainer so I modified today's workout some as well.

Stage 3A 4/4

5 minutes elliptical
ADW

1 arm DB snatch

2x6ex33.5#
1x6ex38.5#

Deadlift

6x85#
6x95#
6x115#

DB bent over row

1x6ex38.5#
2x6ex43.5#

Squat

6x65#
6x75#
6x85#
6x95#

Machine shoulder press

Thought I'd try this to get more weight on.. Not near enough ROM on it so I'll not do that again. Maybe DH can spot up heavier DBs for me next time.

1x6x4th setting
2x6x5th setting

Plank

3x90secs

Reverse woodchop

Cable for this one is messed up so no-go.

BW matrix

One round completed. I see why they call it a leg finisher cause my legs were quite finished.

[Susan4]

Yesterday I spent a couple hours horsing around a large tiller on a slope trying to get the garden worked up. Fitday said it looked like a workout

Today I just kinda felt like doing my own thing

Warm up: 5 minutes elliptical, ADW

Deadlift
10x115, 10x125, 10x135, 10x135

Squat
10x65, 10x80, 10x90

Underhand lat pulldown
10x90, 10x110, 10x110

Smith machine push ups
3x10xBW

Prone jackknife, full pike
3x10xBW

30 minutes steady state on elliptical

[Susan4]

Got an elliptical workout in tonite, 15 minutes of HIIT (5 sprints), 5 minute rest then 30 minutes steady state.

Also should note that I've switched back to macro balancing for diet, the low carbs were wreaking havoc with my moods and energy levels again and diet fatigue had set in to the point of "I'd rather not eat than eat that..." so it was becoming counterproductive.

[nutbar]

Morning, sunshine.

[Susan4]

Hey there Fork-lady! Thanks for checking in

[Susan4]

Yesterday's workout was turkey hunting. Hoofed it through the woods and fields toting a shotgun for a couple hours. Only thing nicer would have been to bag a turkey but all we saw was a lone hen. Today I'm back to the more formal approach. I enjoyed today's workout with my iPod shuffle about full blast, tomorrow I'm interviewing for a promotion at work so the stress relief was needed. I remain glad to be a home- worker-outer so I can sing No-Leaf Clover loud and off-key and out-of-breath while lifting weights

NROL4W Stage 4A 1/4

Warm up

10 minutes on the elliptical
ADW

Front squat push press

warm up set with oly bar
2x8x55#

Back squat (since my form sucks on the thruster making it hard to increase the weights I added these)

8x75#
8x85#
8x95#

Step up

3x8ex25#e

DB one point row

3x8x38.5#e

Static lunge rear foot elevated

1x8ex20#e
2x8ex15#e

Push up

2x10xsmith machine
1x8xfloor

Plank

2x120sec

Wide grip lat pulldown (other cable for woodchops still broken)

2x8x90#

[Susan4]

Well, my interview went okay I think...not superfantastic, but okay. Now I have to wait and see.

Workout later will be steady state on the elliptical. Meanwhile here's a pic of me in my monkey suit for the interview. If nothing else I know I was looking leaner and meaner than the last time the interview folks saw me

[nutbar]

Monkey pic not loading for me. Congrats on surviving the interview!

Doh! There it is! Hey, there's a duck (or is it a goose?) stuck on the arm of your suit. I'd get a refund if I were you.

[Bytsi]

Originally Posted by nutbar

Hey, there's a duck (or is it a goose?) stuck on the arm of your suit. I'd get a refund if I were you.

ROTFL Diane!!! OMG, everyone in my office just turned around to see why I'm snorting at the computer

Congrats on a good interview Susan - and good luck!

[Susan4]

That's a goose ya silly goose

Thanks Diane and Bytsi!

[nutbar]

Originally Posted by Susan4

That's a goose ya silly goose

Now all ya need is a bumper sticker on your ass, "Honk if yer horny!"

[Susan4]

Honk!

I wonder what the interview panel would have thought of that...LOL

[gregl515]

Originally Posted by Susan4

More rescheduling...got called out to control burns again today so I got four hours of hiking and smoke breathing in anyway. Kinda too pooped to party with weights tonite tho Did a half hour on the elliptical yesterday. I'll switch to Tues/Thurs/Sat for the week.

All done with the trainer nutbar, want me to pack him up and send him along? I don't know how well he'd take to duct tape though and I'm pretty sure he could beat the everlovin' puddin' outta me LOL. Not a huge guy but he looked rock frikken' solid!

When I was a drug prosecutor, we had controlled burns but weren't supposed to breath the smoke!

[Susan4]

Originally Posted by gregl515

When I was a drug prosecutor, we had controlled burns but weren't supposed to breath the smoke!

Well that's no fun Nothing buzzworthy in the stuff we burn..although every now and again we'll find an old patch of hemp back from when they grew it for rope in these parts circa WWII. Do have to watch the burning poison ivy smoke tho! Not fun either.

Got the elliptical SS workout in for 40 minutes. Prolly should have done an hour and forty minutes as DH is wanting to go to the Mexican place for supper

[Karen411]

Susan, I hope the interview went well. I wanted to say I'm impressed by your 1 Arm Dumbbell Snatch weights !

[Susan4]

Thanks Karen! Hope I never slip and let go of the thing LOL

Today:

Stage 4B 1/4

Warm up

10 minutes elliptical
ADW

Deadlift

8x95 8x115 8x135 8x165 6x180

BSS

2x8ex20e

Underhand lat pulldown I did these kneeling for full ROM

10x110 8x140

Rev lunge w/ fwd reach

2x8ex20e

DB prone Cuban snatch

2x8x10e

Swiss ball crunch

50xBW

I'll do the HIIT tomorrow and add some SS on the end.

[nutbar]

Originally Posted by Susan4

Deadlift

8x95 8x115 8x135 8x165 6x180

*snip*

Underhand lat pulldown I did these kneeling for full ROM

10x110 8x140

Supah-bitch! Woot!

[Susan4]

I'd claim it but the last couple reps of pulldowns were pretty ugly LOL. East German womens shot put team's got nuthin' on me for grunting!