By the way you guys are all right about the food. It really is there problem whether I eat something or not. I wish it wasn't such an awkward situation though. Oh and when we were leaving, my SIL asked if we wanted to take any of the leftovers, and my DH said maybe you shouldn't make so much food! She said well that is what mom does and that is how our family is - we gather around the food. Too bad that she feels it's "tradition" and its expected or something. But she is right, that is how his family is. Most people's are, but its excessive. Especially since they are tight on money and could probably save a lot if they scaled back the food a little! But hey, just my two cents I guess
It's a fine line making enough and making too much. I was really happy last night that we ended up with less than a dinner plate's worth of food. Part of me though will always think that maybe people didn't take as much because there wasn't much left. Although I'm pretty sure everyone had enough.
Thanks Anne, yeah it was ok. I know that if I shaped up on the weekends I would be down a lot more. Its one of those decisions I made a while back where I am not yet willing to give up some of the things I do on the weekends. Yet is the key word
Well last night did one hour on the bike. Still finding it harder to breathe. My heart rate isn't higher then normal I am thinking its still from the cold I had a while back. I still have a lot of nastiness in my sinuses and lungs and I think its lingering making it harder to breathe. At least I hope that's what it is.
I was on for cals yesterday but ate some snack mix with my dinner which is not always the best. I blame t.o.m. - no actually I blame myself. Oh well - the good thing is that I was on for cals. Protein wasn't as high as it should be though. Gonna do it today.
Lingering cold / goop in the lungs can make it harder to breathe - make sure you don't overdo it til you're 100% (spoken from someone who never takes her own advice!)
Lingering cold / goop in the lungs can make it harder to breathe - make sure you don't overdo it til you're 100% (spoken from someone who never takes her own advice!)
Thanks Bysti - but you and I are alike in that we have trouble listening to our own good advice
Its getting better. I think I am going biking with DH tonight so hopefully it will go alright.
Here is last nights workout:
NROL Break in B3
Deadlift:
8 x 65 warmup
15 x 85
15 x 95 - most at 15 reps, but not an overall PR
Alt Sets:
Step - up:
15 x 20's
15 x 20's
dumbbell one arm shoulder press:
15 x 20's
15 x 20's
Alt Sets:
Neg. Chin up (subbed for close grip lat pulldown)
2 x BW
2 x BW
reverse crunch:
20 x BW
20 x BW
Interval/energy work:
Tabata: jumping over bar
Then I joined my husband for about 4 blocks of his run. He runs fast! Got my heart rate way up for about 3 minutes then walked home. So about another 15 minutes of cardio.
Annddd I cleaned the entire house. Took me about two hours so lots of NEAT! I only sat for about an hour total after work. I am really trying to get better at not sitting at night. I talked with my husband who is a teacher, how I am jealous of the fact he gets to be on his feet most of the day. I am going to make more of an effort to get up more at work, but we have a tiny office so its not like I have very far to walk! Even when I do get up to go to the bathroom about 5 times a day - its only about 20 feet away.
Tonight: biking 1 hour
Tomorrow: lifting and intervals/HIIT depending on how I feel - gotta ease back into it
Friday: off
Saturday: lifting
Sunday: 2 hour walk with friend - and hopefully touring a new gym!
Then I joined my husband for about 4 blocks of his run. He runs fast! Got my heart rate way up for about 3 minutes then walked home. So about another 15 minutes of cardio.
I always feel super slow when I run with my boyfriend. He's fast too. I can keep up for a few blocks, then it's over for me.
That's pretty impressive though. Think about it, you lifted 95lbs - 15 times!
Thanks, I just miss making strength gains. With the way I am eating and these higher reps its not as easy.
Quote:
Originally Posted by beach_plums
I always feel super slow when I run with my boyfriend. He's fast too. I can keep up for a few blocks, then it's over for me.
I know, we used to run together more. I feel like I am holding him back so I usually do my own thing. And he usually only runs a fast 20 minutes anyway and I would rather do a slower 30.
Today: NROL Break In A4
Squat:
15 x 85
15 x 85
Superset:
Static Lunge
15 x 65
15 x 70
Two pt dumbbell row with elbow out
15 x 25
15 x 25
Superset:
Push Up
15 x BW w/feet on step
15 x BW w/feet on step
swiss ball crunch
20 x 10
20 x 10
Interval type thing:
15 minutes of this "cardio blast" from a Cathe video. I know, I know a video, but holy crap is it hard! My heart rate was in the 170-180 range the entire time. Basically its like 15 minutes of Body Weight Matrix (The goal here is to slowly ease my way back into intervals to see how my body handles it now that I am eating at more of a deficit.)
Okay I really want to go up in my squat, but don't feel like I can keep form. My lunges are higher and based on those I should be able to go much higher on squat. Squats have always been uncomfortable for me - they always hurt my shoulders and those last few reps I feel my from getting loose, so I know I need to keep working at this weight. Frustrating though because I know my legs are stronger then it shows.
Some good things:
-I cooked last night! I know that is not an accomplishment for most, but I usually make plain chicken, tuna, or eggs for dinner. I made pecan crusted chicken tenders. It was a healthy recipe I found and DH approved. I just need to do it more often now.
- Tomorrow is Friday! We are meeting some friends for dinner. It was my idea because we usually drink a lot when we get together with these friends, and I thought this way its easier to avoid that by ordering a non-alcoholic drink and I can choose my food instead of eating junk snack food like we usually do when we are together.
Some good things:
-I cooked last night! I know that is not an accomplishment for most, but I usually make plain chicken, tuna, or eggs for dinner. I made pecan crusted chicken tenders. It was a healthy recipe I found and DH approved. I just need to do it more often now.
- Tomorrow is Friday! We are meeting some friends for dinner. It was my idea because we usually drink a lot when we get together with these friends, and I thought this way its easier to avoid that by ordering a non-alcoholic drink and I can choose my food instead of eating junk snack food like we usually do when we are together.
I find that cooking different things keeps it from getting boring. Although I do tend to go through phases where I eat the same things over and over.
Thanks guys! Workouts are going okay. I am debating now on whether to do two more of the break in workouts, making it 5 each, or start Fat Loss I on Tuesday.
The party was fun! My nephew was so excited. His two cousins from the other side of the family and a few family friends were there so it was fun to see all the kids together. I tried to be good, but had a few hand fulls of snacky things, a cheeseburger and of course some cake. My in-laws know that I love frosting so my BIL of course gave me the most ridiculous piece. I cut it in half and it was still huge!
Yesterday I was on for cals, but my choices were not the healthiest. Lots of chipping and dipping. I made a dip with avocados and cottage cheese in the food processor. It was delish! I think it would be good as a spread on a wrap as well.
But! I went on a two hour long walk with a friend and got husband to go on another short walk with me later in the evening. I made an effort to not sit a lot yesterday, too. My house is going to be so clean if I keep up this NEAT effort
Tonight is an hour bike ride. The weather here has been warmer then average. Can't complain I guess.
I think weather-wise we've had a nicer fall compared to summer. Okay, I know technically fall started today, but perhaps a nicer September than August. At least from a precipitation standpoint.
Hey Bree - stopping by to say hi! Your weights look AWESOME - I am going to have to up my game on the deadlift - we are sort of reversed on DL and Squat weights! I moved into FL1, and, um, you are going to love it! Well, that is mostly a joke - it is HARD to move to 3x15, doing deadlifts and squats still, and I was SO SORE yesterday and today from my first workout on Sat! But, the increased reps and intensity I like. I am excited to raise weights as we lower reps on this program.
Hmmm, I am inspired by your cleaning NEAT (haha - didn't mean the pun but it's funny) - I am going to start moving more at night, too - and the house could USE the extra attention, for sure! My husband will think aliens took over my body if I start cleaning for no reason (outside of our Sat morning "cleaning zone"), so I'd better start slow/warn him! Also, I am inspired by your bike rides - we have mtn bikes, and there is an interest, but mine has two flats and a special attachment is needed to blow them up...Time to hit the neighbors to get this fixed! Given my husband is interested, I need to jump on this opportunity to develop a healthy new habit for us!
Thanks for the inspiration - good luck finishing up Break In - I couldn't wait and moved into FL1! I also thought you were planning to do 4 each, and that just stuck in my head as a good round number. Hope you're enjoying the fall weather! We're back in town for MEA to do an annual big family weekend with all the kids up North - very fun! Yay MEA!!
__________________
"The harder you work, the harder it is to surrender."
I think weather-wise we've had a nicer fall compared to summer. Okay, I know technically fall started today, but perhaps a nicer September than August. At least from a precipitation standpoint.
Yes - I agree. Its raining as we speak here! Forecast high of 83 on Friday. Now that is unseasonable. And I thought I was going to be cold at the wedding we are going to. Not so much!
Quote:
Originally Posted by Karla215
Hey Bree - stopping by to say hi! Your weights look AWESOME - I am going to have to up my game on the deadlift - we are sort of reversed on DL and Squat weights! I moved into FL1, and, um, you are going to love it! Well, that is mostly a joke - it is HARD to move to 3x15, doing deadlifts and squats still, and I was SO SORE yesterday and today from my first workout on Sat! But, the increased reps and intensity I like. I am excited to raise weights as we lower reps on this program.
Hmmm, I am inspired by your cleaning NEAT (haha - didn't mean the pun but it's funny) - I am going to start moving more at night, too - and the house could USE the extra attention, for sure! My husband will think aliens took over my body if I start cleaning for no reason (outside of our Sat morning "cleaning zone"), so I'd better start slow/warn him! Also, I am inspired by your bike rides - we have mtn bikes, and there is an interest, but mine has two flats and a special attachment is needed to blow them up...Time to hit the neighbors to get this fixed! Given my husband is interested, I need to jump on this opportunity to develop a healthy new habit for us!
Thanks for the inspiration - good luck finishing up Break In - I couldn't wait and moved into FL1! I also thought you were planning to do 4 each, and that just stuck in my head as a good round number. Hope you're enjoying the fall weather! We're back in town for MEA to do an annual big family weekend with all the kids up North - very fun! Yay MEA!!
Wow, Thanks Karla! I have to say your transformation is quite the inspiration for me. My biggest challenge remains my adherence on the weekends. It seems as if something always comes up that leaves me with little healthy choices but in the end I know it is up to me to make the right choice.
As for the cleaning, I try to keep things pretty tidy at home. My husband is much more of a clean freak/clutter freak then I. So it helps that both of us work at it.
I used to love MEA. It was so awesome having two random days off in October. My husband is a teacher so he actually still gets to enjoy the time off! We had talked about going to Vegas this year over that time with our in-laws, but my sister in law is very pregnant so we might try for next year. Have fun back home, and I hope the weather is great for you then.
Well my bike ride went really well last night. I took about two minutes off my usual time. Not really sure how seeing as how the wind seemed to be against me 3/4 of the time. The wind also contributed to my heart rate hitting a max of 174. It stayed in the 155-165 range otherwise.
Tonight I plan on making up a workout. I did 4 each of the NROL break in workouts and have limited time tonight because we are going to the Twins/White Sox game. And I want to give my all to the first Fat Loss I workout and have time to do it right so I will start it on Thursday.
I think I am going to do a stage 7 circuit style thing so I can get my heart rate up in limited time. So I think I am going to do supersets of these exercises:
Front Squat Push Press
Push-ups
static lunge
RDL
DB Row
Not sure what order yet. Will probably try to do 4 sets of 15.
I think I am going to do a stage 7 circuit style thing so I can get my heart rate up in limited time. So I think I am going to do supersets of these exercises:
Front Squat Push Press
Push-ups
static lunge
RDL
DB Row
Not sure what order yet. Will probably try to do 4 sets of 15.
I made this workout up because I was short on time and wanted to have plenty of time to devote to my first Fat Loss I workout so I did this instead and will start FLI on Thursday.
In just under 40 minutes I was able to make myself want to die! If you enjoy the same, do the following:
Giant Superset w/30 sec rest or less:
DB Front Squat Push Press
15 x 20's
15 x 20's
15 x 20's
Push Up
15 x BW
15 x BW
15 x BW
Romanian Deadlift
15 x 55
15 x 55
15 x 65
DB Bent Over Row
15 x 20's
15 x 20's
15 x 20's
DB Static Lunge:
15 x 25's
15 x 25's
15 x 30's
I did this pretty much with no rest. I am a dripping mess still. During this I was able to get my heart rate up to 181 during the push press. I think that is what killed me. I had planned on doing 4 sets but ran out of time. I am logging this now because I am still sweating and if I shower too soon the shower "won't take" as one of my guy friends says. I sweat more then the average girl....and guy for that matter
I am logging this now because I am still sweating and if I shower too soon the shower "won't take" as one of my guy friends says. I sweat more then the average girl....and guy for that matter
I'm the same. I have to let my body temp drop before the shower or there's really not much point. The other option is to use fairly cool water, but that's definitely no fun!
I am pretty sore from my made up workout on Tuesday still. I could really feel the fatigue in my legs biking last night. We had a fun time at the Twins game on Tuesday, I ate more then I planned - I had some peanuts and a beer, but I was still under maintenance. Scale was up two yesterday either because of the beer and peanuts or doms, or both. Ah well. I am hangin' tough at the same weight. I increased my deficit last week, so I hope to see things improve next month. (Based on my predicable water retension from BCP's I compare my weight the same day each month.) But clothes continue to get looser and muscles are seeming to pop more - AND I hopped in the way back machine and put on a pair of jeans from 4 years ago and they fit perfectly. Its like getting free clothes!
Wednesday - Bike 35 minutes. HR around 155. Might need a new HR monitor. Mine seems to not be able to find my heart beat lately, what is that about?
Wow what a crazy last two days. I got a great workout in today so that always makes me a happy girl.
Fat Loss I, A1
Superset:
Squat
15 x 85
15 x 85
15 x 85 - I am really starting to hate squats! Is it the 15 reps? I hope so cause these are not getting any easier.
Cable Row - subbed Bent Over Row:
15 x 20 e
15 x 20 e
15 x 20 e
Superset:
Supine Hip Ext.
15 x BW
15 x BW
15 x BW
DB Push Press:
15 x 20 e
15 x 20 e
15 x 20 e
Superset:
Rotational Lunge:
15 x 20 e - this did not work so well, hard to rotate, sooo...
15 x 20
15 x 20 - was able to twist more, but didn't feel it worked my legs very much....not sure I understand this one?
swiss ball crunch:
15 x 20
15 x 20
15 x 20
Interval type thing:
Hill runs 4x - long hill by my house, probably about 100m. Didn't full out sprint but it got my heart rate up to the 190's. Mission accomplished. Next time I will try for 6.
Overall this was a good workout. I felt strong except for the squats. I have trouble with the bar on my back and feel like my back is going to give out when I go really deep. I am aiming for ATG each rep though.
Good job on the workouts. I'm really starting to prefer front squats to back squats because when I get tired I dip my upper body too far forward. That, and I hate 15 reps of ANYTHING!
Hey - that extra set (of everything) is a killer in FL1 as compared to Break In, huh? So, your post raised a question for me - I go to 90 degrees on my squats (but have done ATG in the past when it was specifically called out in a program)...How do you decide which to do? 85 lbs would definitely be way harder going ATG than my 100 lbs to 90 degrees, I think!
So, with the rotational lunges I figured it was 15 per side, and I held a medicine ball to add to the intensity. It is sometimes hard to really isolate the obliques that I think this is supposed to hit - I think I work on "reaching" with the far arm...I can't really say for sure, but this completely wipes me after the other leg exercises - major burning!
Got my bike tires pumped up by a neighbor a few nights ago - super excited to go for a ride this weekend! My husband and I have NEVER ridden together, nor have I really been a bike rider in my adult life, until I got this mtn bike and started meeting a buddy to climb a local mountain (via road) and then go down via trails...It's awesome once you finish climbing, but you climb almost an hour on a VERY steep road, and it is just killer. Much more excited for some level trail riding!
Have fun with workout B!
Karla
__________________
"The harder you work, the harder it is to surrender."
Good job on the workouts. I'm really starting to prefer front squats to back squats because when I get tired I dip my upper body too far forward. That, and I hate 15 reps of ANYTHING!
Agreed the 15 reps is getting tired, esp. since I have been doing it for almost two months now - with stage 7 of NROL4W and now the break in and fat loss 1 of NROL.
And yes, I think its weakness in my lower back because that is exaclty what happens to me, when I dip low it kind of gives out in a way. I talked to my bro and he said I need to work on my lower back strength by doing cobras and supermans - yuck! I hate those. Sigh. He is right though.
Quote:
Originally Posted by Karla215
Hey - that extra set (of everything) is a killer in FL1 as compared to Break In, huh? So, your post raised a question for me - I go to 90 degrees on my squats (but have done ATG in the past when it was specifically called out in a program)...How do you decide which to do? 85 lbs would definitely be way harder going ATG than my 100 lbs to 90 degrees, I think!
So, with the rotational lunges I figured it was 15 per side, and I held a medicine ball to add to the intensity. It is sometimes hard to really isolate the obliques that I think this is supposed to hit - I think I work on "reaching" with the far arm...I can't really say for sure, but this completely wipes me after the other leg exercises - major burning!
Got my bike tires pumped up by a neighbor a few nights ago - super excited to go for a ride this weekend! My husband and I have NEVER ridden together, nor have I really been a bike rider in my adult life, until I got this mtn bike and started meeting a buddy to climb a local mountain (via road) and then go down via trails...It's awesome once you finish climbing, but you climb almost an hour on a VERY steep road, and it is just killer. Much more excited for some level trail riding!
Have fun with workout B!
Karla
Hey Karla - yes workout B was way harder! For the squats I guess I have always tried to go as low as possible. Over time its become lower to the ground. But I think my problem is definitely my lower back, not my legs.
The rotational lunges I felt the next day in my back and sides? Makes sense I suppose because of the twist. I wish I had a medicinal ball like you I think this would help instead of trying to hold my bulky dumbbells.
That's awesome about your bike! I will have to check in and see if you got a ride in. I am sad to say that my biking time will be coming to an end shortly as it keeps getting cooler out. This weeks highs in the 60's only. Still perfect, but in a month it might be over. That, and its not so much the cool temps that bother me, its the darkness outside by the time I get home. I love my neighborhood, but I don't know how safe I would feel at night by myself. Maybe I am overcautious, but I also don't want to be naive.
Anyway, here is my workout from Saturday:
NROL Fat Loss I, B1
Superset
Deadlift:
15 x 85
15 x 85
15 x 85
DB incline bench press:
15 x 20's
15 x 20's
15 x 20's - went for the 25s at first but glad I didn't on this last set!
Superset
Bulgarian Split Squat
15 x 20's
15 x 20's
15 x 20's
Mixed grip lat pulldown, subbed negative chin ups:
2 x BW
2 x BW
2 x BW
Superset
RDL
15 x 55
15 x 55
15 x 55
Swiss Ball lateral roll:
15 x BW
15 x BW
15 x BW - not sure I was doing this right? felt awkward...
Well its safe to say I have major DOMS today. Its not that any of these exercises were new, it might have just been my lack of post workout nutrition, or the added challenge of 3 sets. Either way I can feel it today in my hammies, glutes and my lats. And the scale showed it - must be retaining a little water? I hope?
Today I did a 2 hour walk with a friend.
My weekend was ok for food - it was better then some past weekends so its progress. We had a wedding on Friday night. It was buffet style and I accidentally took two chicken breasts! So I had those, some green beans, and a tiny bit of salad. Oh and cake too It was awesome I am not going to lie. Best cake I have ever had.
Agreed, 15 reps of anything gets to be tiresome.
I didn't really get the rotational lunge either the first time I did them-I felt really uncordinated. As I was getting ready the second time, I saw someone else doing them with a bar instead of DBs. It really helped
I've got the same problem when I start getting tired doing squats. I lean way too far forward. I think it's a back weakness too. I have to really focus on not doing it, and sometimes end up lower weight.
Darg - no bike ride...Husband played golf and then by the time dinner was through it was too dark...Got a walk with the dog in, though, which isn't much since he is a bulldog and has a "walk capacity" of about two blocks! Still, nice to walk after dinner...
I am going to try squatting deeper - at bootcamp yesterday I asked about the benefits of either approach, and he suggested deeper was probably better than heavier (at 90 degrees), unless you had specific issues with going past 90 degrees, like knee issues. I've only done so on a smith machine, which I now know is CRAP - hahaha! I never knew!! Free squatting lower should be interesting! I'm concerned I won't be able to reverse the momentum once I am past 90 degrees!
I agree on the lateral rolls on the swiss ball - didn't get them, almost fell off the ball! Went back to rolling laterals with a DB...If you figure them out, let me know!
Sounds like a fun wedding - I have one this weekend and WILL be saving room for cake!!
Karla
__________________
"The harder you work, the harder it is to surrender."
Bree--catching up on your log, your workouts are strong and consistent as always! Keep it up!
Thanks! I have been feeling a little weaker lately. Might be because of my increased deficit.
Quote:
Originally Posted by beach_plums
Agreed, 15 reps of anything gets to be tiresome.
I didn't really get the rotational lunge either the first time I did them-I felt really uncordinated. As I was getting ready the second time, I saw someone else doing them with a bar instead of DBs. It really helped
I've got the same problem when I start getting tired doing squats. I lean way too far forward. I think it's a back weakness too. I have to really focus on not doing it, and sometimes end up lower weight.
The bar is a great idea. I will have to try that next time! I am glad I am not the only one with the squat problem. I was in physical therapy about a year ago for some strange lower back pain. She told me that my lower back hyperextends and is highly flexible, but my middle back was unusually un-flexible. So I can arch my back really far so that coupled with some weakness is what the problem is.
Quote:
Originally Posted by Karla215
Darg - no bike ride...Husband played golf and then by the time dinner was through it was too dark...Got a walk with the dog in, though, which isn't much since he is a bulldog and has a "walk capacity" of about two blocks! Still, nice to walk after dinner...
I am going to try squatting deeper - at bootcamp yesterday I asked about the benefits of either approach, and he suggested deeper was probably better than heavier (at 90 degrees), unless you had specific issues with going past 90 degrees, like knee issues. I've only done so on a smith machine, which I now know is CRAP - hahaha! I never knew!! Free squatting lower should be interesting! I'm concerned I won't be able to reverse the momentum once I am past 90 degrees!
I agree on the lateral rolls on the swiss ball - didn't get them, almost fell off the ball! Went back to rolling laterals with a DB...If you figure them out, let me know!
Sounds like a fun wedding - I have one this weekend and WILL be saving room for cake!!
Karla
Yes - getting back up after going low in the squat is harder. I really want to do more, but I know I need to work on my back first. There are some things I just hate doing and lower back stuff is one of them. Cobras and supermans are not fun! Gotta do it I guess. And hey, any movement is better then none with your walk! I had to pick up two things at the grocery store so I walked over there on Sunday. Its about 4 blocks. I always tell my DH we should walk there more, but we usually need a cartfull and it would be impossible to carry it back just the two of us. Have fun at your wedding - I read its in Vegas. I am so lame and have never been. My husband has been there a million times with his friends. The wedding we had on Friday was beautiful. I was super jealous of my cousin - her gown and the bridesmaid dresses were all Vera Wang. It was a very classy affair
Last night: cardio - running 35 minutes
Well last night I wimped out on biking. It was really cold and windy! So I went running. First time since July! I was pretty slow, but not much slower then I remember. It actually felt good! Well that is until last night when I noticed my outer right knee hurting. It seems to hurt when I twist slightly. I am hoping it won't affect my workout tonight - the squats should be ok, but I might have to skip the rotation of the rotational lunges. Grrrr. My legs aren't used to running anymore I guess.
I forgot to mention that I joined the future and got a new cell phone! I got the samsung glyde. I have never had a nice phone so I am pumped. Its so fun! We also got a new grill this weekend. My DH started putting it together last night. Hopefully it will be ready for some food this weekend. Grilling is the best.
(The goal here is to slowly ease my way back into intervals to see how my body handles it now that I am eating at more of a deficit.) 
?)
Free squatting lower should be interesting! I'm concerned I won't be able to reverse the momentum once I am past 90 degrees! 
Linear Mode
