beesknees NROL4W log

[beesknees]

NROL Fat Loss I, A2

Superset:
Squat
15 x 85
15 x 85
15 x 85

Cable Row - subbed Bent Over Row:
15 x 20 e
15 x 20 e
15 x 20 e

Superset:
Supine Hip Ext.
20 x BW
20 x BW
20 x BW

DB Push Press:
15 x 20 e
15 x 20 e
15 x 20 e

Superset:
Rotational Lunge:
15 x 20
15 x 20
15 x 20 - this hurt my achey knee a little...

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. Was planning on doing 6, but again with the stupid knee. I would rather be able to work out then not at all by pushing it.

So didn't go up in any lifts. Hoping to next time with 12 reps. Time for a change - I am starting to get discouraged and am feeling wimpy

/whine

Its cold here again! Cloudy, windy, and in the 50's. Fall is definitely here.

[beesknees]

Okay a few random thoughts....

1. A new low on the scale! Gettin closer to the 130's. I feel very in control with my eating lately. I seem to be getting leaner - at least in the mirror. I brought some jeans in to get altered yesterday to bring in the waist. I think I am going to to do this with all my jeans since my thigh to waist ratio doesn't seem to agree with most brands. And I spent a crap load of money on them and don't want them to go to waste!

2. My brother is doing the Bod Pod today. I am sure he will be around 10% or less. He kills me - eats like no other and is super lean and strong. He is such a hard worker - so dedicated. Never misses a day of lifting. I seem to have missed those lean and stong genes....or maybe not? We will see.... I definitely got the hard work and dedicated ones

3. Today is office cleaning day. We are cleaning the basement of my office all day. Lots of NEAT. The boss is ordering pizza for everyone, and I am already preparing my excuses of why I am going to be eating the lunch I brought. Here is what I got so far: "Oh shoot, I forgot we were having pizza! Well I have to eat this or it will be soggy by tomorrow." Or "Oh man! We had pizza for dinner last night! Ah, shucks."

Any other ideas? And no I don't really say shucks....

[Bytsi]

Congrats on the scale!

I would just say that you don't want to waste food so you'll eat your lunch... do you really HAVE to explain???

[Librarygirl]

How about "ewww, pizza? how can you eat that? It's disgusting!"

or, as my boss tells my other boss when she brings in donuts and brownies for the office: "are you trying to kill us!?!" (They are married, so they can get away with this sort of stuff. lol)

[beach_plums]

I agree with Bytsi. I'd just say that I'd rather bring the lunch I brought in because I don't want to waste it. Maybe add in that you're just not a big fan of pizza anyway.

As far as the 15 reps, no weight increases goes, I felt the same way and was really glad to be able to increase as the reps went down.

Great motivation in your brother.

[beesknees]

Originally Posted by Bytsi

Congrats on the scale!

I would just say that you don't want to waste food so you'll eat your lunch... do you really HAVE to explain???

Thanks - I seem to be holding steady at a lower weight this week.

Originally Posted by Librarygirl

How about "ewww, pizza? how can you eat that? It's disgusting!"

or, as my boss tells my other boss when she brings in donuts and brownies for the office: "are you trying to kill us!?!" (They are married, so they can get away with this sort of stuff. lol)

Originally Posted by beach_plums

I agree with Bytsi. I'd just say that I'd rather bring the lunch I brought in because I don't want to waste it. Maybe add in that you're just not a big fan of pizza anyway.

As far as the 15 reps, no weight increases goes, I felt the same way and was really glad to be able to increase as the reps went down.

Great motivation in your brother.

About the pizza, I did get asked 3 times why I wasn't having any! The first time I just said I brought my own lunch, the second time I just said no, I already ate, and the third time I said no, I am good. I think the fact that it was free pizza made it harder for people to understand why I wouldn't want any.

I know I should be able to just say "no thanks". I was talking to my DH about it and of course, in guy fashion he says "why don't you just tell them you are trying to eat healthy?" He is so right, I should but when you say things like that some people may take offense like I am better then them or something.

It's getting easier now to turn things down now that I am making progress, but harder to stay under the radar with my eating habits with co-workers and friends.

Well, yesterday was a lot of work! I didn't sit at my desk for more then a half hour yesterday. I sorta miss being on my feet all day. We cleaned up the scary basement at my work. Its an old one story building. I say scary because it was filled with spiders, cobwebs, dust and who knows what else (asbestos?). We probably should have been wearing masks cause my throat was burning by the end of the day. Not a good idea. Hopefully I won't get sick or anything.

Last night - Cardio: 35 minutes run

Running felt great again! I had intended on biking again, but don't think I have the proper cold weather gear for it.

Tonight we are having a beer tasting from the beer we brewed a month ago. I hope its good!

[Bytsi]

Good job on skipping the pizza!

My boss just came in, and in addition to the gourmet cake, she brought homemade salsa with tortilla chips AND sandwich rolls (all have either cheese or mayo or bacon in addition to the meat)... All homemade (yes, my boss is Martha Stewart ) and delicious and everyone will be eating 'em...

So now I have a decision. I brought an energy bar (cuz I can't exactly bring my full lunch in - I was planning to eat it in the afternoon, after the meeting, because it has to be nuked). I was going to eat the energy bar and maybe a little fruit. Will I stick to my plan or ???? sigh... I'm going to try to be inspired by you and stick to my plan.

/hijack

[realcdn]

Originally Posted by beesknees

I know I should be able to just say "no thanks". I was talking to my DH about it and of course, in guy fashion he says "why don't you just tell them you are trying to eat healthy?" He is so right, I should but when you say things like that some people may take offense like I am better then them or something.

It's getting easier now to turn things down now that I am making progress, but harder to stay under the radar with my eating habits with co-workers and friends.

I think it's because as you eat better people think that they should as well. Then they feel guilty that they're not. Of course it would be all so much better if you would just eat the pizza. Good job on not eating it though.

[foodfromafar]

Hi, Bree! Just checking in! Congrats on the scale.

[beesknees]

Originally Posted by Bytsi

Good job on skipping the pizza!

My boss just came in, and in addition to the gourmet cake, she brought homemade salsa with tortilla chips AND sandwich rolls (all have either cheese or mayo or bacon in addition to the meat)... All homemade (yes, my boss is Martha Stewart ) and delicious and everyone will be eating 'em...

So now I have a decision. I brought an energy bar (cuz I can't exactly bring my full lunch in - I was planning to eat it in the afternoon, after the meeting, because it has to be nuked). I was going to eat the energy bar and maybe a little fruit. Will I stick to my plan or ???? sigh... I'm going to try to be inspired by you and stick to my plan.

/hijack

Wow - what a day! How did you do?

Originally Posted by realcdn

I think it's because as you eat better people think that they should as well. Then they feel guilty that they're not. Of course it would be all so much better if you would just eat the pizza. Good job on not eating it though.

Oh I know....just be normal and don't make any waves, right?

Originally Posted by foodfromafar

Hi, Bree! Just checking in! Congrats on the scale.

Thanks Pauline! It hasn't been fast, but what I am doing seems to be working for now anyway.

NROL Fat Loss I, B2

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

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 65
15 x 65

Swiss Ball lateral roll: umm, I did prone jackknife instead because it sounded way more fun...
15 x BW
15 x BW
15 x BW

Oh man I did this workout so fast and am super sore today! I only had a half hour total so I did this with little to no rest. I didn't go up in anything except the RDL's. I am going to try to go up in everything next time for 12 reps.

Last night we had our beer tasting "oktoberfest" for work. I got to sample a ton of awesome microbrews! The one we made, a scottish ale was probably my favorite. And now I have a case of it at home - yum!

I can't even figure how many little tastes of beer (shot size glasses) I had. And they had traditional German hors doerves (sp?) there from a local German restaurant. So I had a soft pretzel, and some bites of reuben, sausage, and spaetzel. The food really wasn't much, but I know the beer set me way over my daily calorie goal. Its so hard to figure - I don't even know if I am going to attempt to log it on Daily Plate. With my DOMS and the beer from last night I am sure my weight is up today - I am not going to find out. Oh well, it was fun time.

[Bytsi]

Hai!

I did resist the cake and food and ate my protein bar...

As for logging your evening - sometimes you just need to take a break. I wouldn't obsess... you can log "enter calories manually" at the bottom and just guesstimate the overall amount... or don't even bother and just start again in the morning! Wait a day or two for the scale too... glad you had fun!!!

[beesknees]

Originally Posted by Bytsi

Hai!

I did resist the cake and food and ate my protein bar...

As for logging your evening - sometimes you just need to take a break. I wouldn't obsess... you can log "enter calories manually" at the bottom and just guesstimate the overall amount... or don't even bother and just start again in the morning! Wait a day or two for the scale too... glad you had fun!!!

Good for you! And I did try to log it in...I think I was over maintenance, but not as much as I thought.

Saturday's workout:
NROL Fat Loss I, A3

Superset:
Squat
12 x 85
12 x 95*
12 x 95

Cable Row - subbed Bent Over Row:
12 x 20 e
12 x 25 e*
12 x 20 e

Superset:
Supine Hip Ext.
20 x BW
20 x BW
20 x BW - is it acceptable to add weight - if I held a plate on my stomach or something?

DB Push Press:
12 x 20 e
12 x 25 e*
12 x 20 e

Superset:
Rotational Lunge:
12 x 20
12 x 20
12 x 20 - I think I am going to try the bar next time instead of holding a db because my db's are adjustable (go up by 5's) so it would be uneven at 25 lbs

swiss ball crunch:
15 x 20
15 x 20
15 x 20

*These aren't necessarily PR's, but the most at this many reps.

My squats felt strong. I was so giddy to only do 12 reps. It felt good to go up in weight on all this stuff! I was feeling pretty wimpy for a while there.

Friday I did pretty well on food. We stopped and got sandwiches on the way and I ordered what I felt would have been the healthiest choice anyway. We went to my DH's school's homecoming football game. I feel old! He bought candy and I dind't have one piece. I think I was too cold!

Watched my lil sis play soccer yesterday and it was all I could do to not run out on the field and play myself! I didn't realize how much I miss soccer. I need to get a ball to kick around in the back yard.

We went out to eat after @ Ruby Tuesday...I got the salad bar and some soup so probably a lot of sodium but just the right amount of food. Oh and my mom made a ginormous batch of cookies and of course made me take some home. I had two so far....and i am hoping DH will eat the rest! They are soooo good though We had my brother over and had a fire outside and had a few beers. Nothing too damaging. Then we watched the horrible Cubs lose. My DH is the biggest fan - I think he is actually depressed today. Poor guy.

[missjane]

Look so good, Bree!!

You can add a weight plate for the Hip Extensions.

Those squats look mighty strong!

[foodfromafar]

Great workouts, Bree. I bought NROL and am reading it now. I'm trying to figure out what to do when I finish NROLFW. I'm halfway through Stage 6.

[beesknees]

Originally Posted by missjane

Look so good, Bree!!

You can add a weight plate for the Hip Extensions.

Those squats look mighty strong!

Thanks Jane! I am going to add a plate next time. I am working on the squats....need to get stronger in the lower back so I can support the weight on my shoulders.

Originally Posted by foodfromafar

Great workouts, Bree. I bought NROL and am reading it now. I'm trying to figure out what to do when I finish NROLFW. I'm halfway through Stage 6.

Thanks Pauline! I am following the eternal beginner plan for right now, but I might do all fat loss programs in a row before I start hypertrophy. I really want to focus on fat loss first. I know I can achieve this with any program, but I felt like I had success during stage 7 of NROL4W. It was either the program or my ramping up my efforts in the kitchen, or both.

Today: 35 minutes run, HR average 157.

Again, I gravitated towards running instead of biking. It felt great. I feel like I am in such better shape cardio wise lately. On my runs my heart rate seems to recover much faster after a hill or increase in pace then it did even 4 months ago. I felt like I could run forever today at my "easy" pace (read 9:30 miles)

- and cleaned the whole house. I love a clean house and its funny how more willing I am now that I am conscious of NEAT

For those of you reading this in the challenge - once again I am inspired and impressed! Everyone is doing so well. Its so encouraging to be here and see everyone work hard and support each other. So thanks to all of you who continue to work hard and inspire me Without this forum I would still be spinning my wheels