beesknees NROL4W log

[beesknees]

Happy Friday! Here is what I did last night which ended up being a good workout and a really busy night or errands and cleaning. My little bro is coming to stay with us this weekend. Yay!

Stage 4 B3

Thursday June 12th

deadlift from box: 2x8, 115 lbs 1x8, 105 lbs - started to lose form so I went down

Bulgarian Split Squat: 3x8, 40lbs

Pull over: 3x10 40 lbs

Reverse lunge from box: 3x8, 20lb db's

Dumbbell prone Cuban snatch: 3x8, 10lb db's
Crunch: 3x15 , 20lb plate
Reverse Crunch: 3x15 - did at incline on bench.
Lateral Flexion: I did some side incline leg lifts on the bench instead.
Prone Cobra: I did one. Meh.

Intervals: 20 min, 1 min. 400m pace, 1 min slow x6 5 min warm up and cool down.
This was tough - I know I shouldn't complain about heat in MN, but it was still humid. I felt pretty pukey at the end. My heart rate stayed pretty high throughout.

And I really strange thing happened to me last night. After my run my shins and ankles felt really achey especially the right one. Well after a while it went away and I thought nothing of it. In the middle of the night I awoke to horrible pain in my right ankle. It was a sharp ache which seemed to be in the bone. It didn't matter which way I moved it it didn't subside or get worse, so it didn't feel like a typical injury. It wasn't a charley horse because it wasn't in the muscle. Well I finally got up and took some ibuprofen and after about an hour of pain it must have kicked in and I fell asleep. It sucked! It hurt way worse than when I broke my foot. And to top if off my DH wasn't home and being alone when you are sick or in pain is the worst. It seems fine today though just a little achey but barely noticeable. Hopefully it won't happen again!

[realcdn]

Originally Posted by beesknees

In the middle of the night I awoke to horrible pain in my right ankle. It was a sharp ache which seemed to be in the bone. It didn't matter which way I moved it it didn't subside or get worse, so it didn't feel like a typical injury. It wasn't a charley horse because it wasn't in the muscle. Well I finally got up and took some ibuprofen and after about an hour of pain it must have kicked in and I fell asleep.

I suspect that it's muscle or tendon related. I think I know the pain you're talking about. I used to get them after a long day at work. If I'd been on my feet all day, specifically standing in place. I would get the usual charley horses from time to time, but these were worse (as you can't walk them off). For myself, I found that hydration and calcium got rid of them. I realised that some of those nights (afternoon shift) I wasn't drinking water at all. In a hot plant this was a bad thing. So I made a point to take a big drink of water before leaving work, and another 30 minutes later when I got home. For some reason it helped. It was also at a point where the doctor had suggested a calcium supplement as I don't get enough through my diet. So I can't say which actually helped.

[Amblus]

Yikes, I've woken up with a charley horse, but that sounds like a different kind of awful. glad you're feeling better today.

[Celestialmom]

Originally Posted by beesknees

On a related note, I recently ordered some Nitrean protein powder and since no one is home at our house during the day, I have things shipped to work. Well did I get crap for it! Everyone at work was all "Whoaaa! You are gonna get huge!" etc. I said, "Yup, its that easy - thats why there are so many huge ripped people walking around!" Its so hard to explain to people the science behind the nutrition. People seem to associate supplements with huge dudes on steroids. I told them I have been having protein shakes since the end of February and haven't gotten "huge" yet, so it probably won't happen. Sigh. Yet another challenge of a healthy lifestyle - having to explain to people the what, why, where and when's of this life. Sometimes its just easier to not even talk about stuff which is sad since I am so enthusiastic about it. Anywho, on to another workout and good day of eating tomorrow!

It's so frustrating to have people make comments like that--I've had a couple from acquaintances, but I've also had comments on how hard I work, how hard I look, and the newly developed muscle definition in my arms and legs. So maybe we should just take the good with the bad? And I know what you mean re being enthusiastic and not having people to talk to--my family and friends just humor me...

BTW, you do a lot of extra exercise! Are you seeing good results so far? I always admire runners--that's something I'm really not good at.

______________________________ ________
Just saw your last workout--WOW! You are really getting strong! I could never do 10# on the cuban snatch, and the other #s are great also. Actually, I just tried (accidentally) a DL from box w/115# this morning and it wasn't pretty...

I hope your foot/ankle is improved...keep us posted!
Celeste

[beesknees]

BTW, you do a lot of extra exercise! Are you seeing good results so far? I always admire runners--that's something I'm really not good at.

Celestialmom....I have seen some good results. I often wonder if all of the work is worth it though! I know my biggest challenge is food. Working out has always been fun for me so its never a chore but watching what I eat at the level I am has been the hardest. But, my waist and hips have lost about an inch each. I think I see the biggest difference in my stomach/abs. Scale has only moved down a few pounds, but I am most happy about some of my dress pants fitting bigger. Although, I have large thighs and hate them, but they will probably always be large so I just have to live with them. I guess I have always been a runner - I was in Cross Country starting in 7th grade and I also ran track and played soccer. I really think the HIIT and intervals I have been doing with this program have helped my running immensely.

So about the foot...first thanks for all the well wishes! It stayed kind of achey throughout Friday but not painful. Then I got home from work and we were watching golf on TV - I was just sitting there and it started hurting again. I took some more ibuprofen and it went away within 20 minutes. So strange. Now since then I haven't felt a thing. I talked to my Dad about it, who has this strange and amazing knowledge of the body, and he thought I could have stressed at ligament. He told me not to do the lift that hurt it (the split squat or so I think thats when it happened) for at least two weeks. Luckily I it only shows up one more time in this stage, so I guess I will have to skip it this time. I hate skipping stuff though! Oh well have to keep healthy.

Saturday June 14th - Stage 4 A4! All done with A's already....

Front Squat Push press: 3x8 50 lbs (db's) ugggghhh. I don't know what my problem is with the barbell. I did db's again.

Step Up: 3x8, 25 lb db's

DB one point row: 3x8, 25 lb db's

Static Lunge Rear Foot Elevated: 2x8, 30 lb db's - wanted to do 35's but wasn't feelin it.

Push Up: 3x10, BW with feet elevated on step.

Plank: 2x 60 sec.
Wood Chop: 2x10 20lbs on floor

My usual Saturday morning - I did this first thing after waking up which is never my most productive workout time. Low energy usually. I went through this fast since my brother was visiting this weekend and didn't want to be working out for an hour. We talked lifting this weekend too - he was telling me some of the variations of push ups he does. I don't think I am quite ready for some of them but definitely in the future! He also said he is interested in going into athletic training in college or at least a minor in it. I could have my own trainer - ha ha! But we had a great weekend. The weather was amazing - mid 70's and sunny all weekend. We spent all day Saturday outside - went to the horse track and then came home and grilled and had a bonfire. So my eating wasn't the greatest this weekend, but we had fun!

[beesknees]

Monday June 16th - did an hour long bike ride with DH. My legs always burn when biking (or bicycling I guess). Heart rate was around 140.

Last stage 4 workout! Yikes!

Stage 4 B4

Tuesday June 17th

deadlift from box: 1x8, 105 2x8, 115 lbs

Bulgarian Split Squat: 3x8, 30lbs - I went back down on this because this is what I suspected caused my leg to freak out tired to get better ROM so it was still challenging

Pull over: 3x10 40 lbs

Reverse lunge from box: 3x8, 20lb db's

Dumbbell prone Cuban snatch: 3x8, 10lb db's
Crunch: 3x15 , 20lb plate
Reverse Crunch: 3x15 - did at incline on bench.
Lateral Flexion: I did some side incline leg lifts on the bench instead.
Prone Cobra: swiss ball back extensions

HIIT: Hill sprints 7x (5 min. warm up and cool down) about 23 minutes total. These felt good. I can already feel it in my bum this morning.

Overall a good workout. I didn't go up in any of the lifts but seemed to have lots of energy at least until after a few hill sprints! I was tired and sweaty after those.

Based on my energy level compared to a few weeks ago, I must be getting adequate food. I have been really interested in the discussion that has been going on around here about Fat Loss Troubleshoot from Leigh Peele. I go back and forth about my eating. I am pretty happy with the way I look for the most part but there are days when I wish I still had my small "runners" thighs. Then there are days when I am feeling confident and strong. My overall goal is fat loss and I think a lot of that has to come from me adhering to a strict lifestyle of counting calories. My downfall truly is on the weekends. I have to figure out a way to do the things I enjoy on the weekend like going out to eat, having wine or beer, and eating pizza every now and then. I am hoping there is a balance there somewhere. Maybe not.

My overall dilemma is wondering if I did lose the 10 pounds I want to or lowering my body fat below 20%, would I really be that much more happy? The small indulgences like the weekend wine make me happy too!

So anyway, thats what has been traversing my brain lately.

[Bytsi]

My overall dilemma is wondering if I did lose the 10 pounds I want to or lowering my body fat below 20%, would I really be that much more happy? The small indulgences like the weekend wine make me happy too!

Those are pretty important questions - ones you need to answer before you struggle to lose that weight / bf. If you are happy now, why put yourself through it? Ask yourself WHY you want to get below 20% or lose 10#...

[Amblus]

My overall dilemma is wondering if I did lose the 10 pounds I want to or lowering my body fat below 20%, would I really be that much more happy? The small indulgences like the weekend wine make me happy too!

I have this dilemma too, as you know, and I have to keep reminding myself that I'm not overweight and not really trying to lose more than a few pounds. I'd dearly love to be stronger and that's my main goal with doing this program.

The wine and dessert I have on the weekends are such loved treats and I'd feel really deprived at the thought of a life without an occasional drink or slice of cake. I figure if I can get it right five days a week, it'll balance out, right? And I'm a happier person for it.

[Celestialmom]

I've been thinking along these lines also--I'm between 5-10lbs from my goal weight (won't know till I get there, it's been so long!). But will I have to eat with perfection every day three meals a day once I get there, or will there be some wiggle room? I don't want to spend the rest of my life avoiding every treat that I love, but I can accept the fact that I will always have to track my food. Here's my best guess--as long as I am careful with my eating and continue lifting and working out, moderation will be acceptable. I assume the meaning of that will become clearer WHEN I reach my goal...

[foodfromafar]

Celeste, I've been maintaining for over 8 months and I'm finally to the place where I pretty much eat what I want, though what I want is generally healthy choices. However, I don't limit myself to anything specific, either. Today for lunch I had a grilled reuben on rye with all the thousand island and swiss they put on there and then had a small rootbeer float for dessert. Now, granted, that is not typical, but I've found I can eat stuff like that as long as I plan it into my calories and goals for the week. My goal was to develop a lifestyle I want to live... I think I'm pretty close to it!!

[Celestialmom]

That's great to know...I think a permanent lifestyle change (eating healthy with a few treats here and there) would be much more doable than a life of "dieting", which isn't what we're trying to do here anyway.

[beesknees]

The wine and dessert I have on the weekends are such loved treats and I'd feel really deprived at the thought of a life without an occasional drink or slice of cake. I figure if I can get it right five days a week, it'll balance out, right? And I'm a happier person for it.

True! I feel better when I eat well, but there are some circumstances where you just don't have a choice what you are eating. For instance we do a lot of bbq'ing with friends which is super fun, but when we are at their houses its brats and burgers and gasp! white buns! I am not going to sit in the corner and pout and ask for something special. No one likes a whiner! But in reality, even though I have a twinge of guilt in these situations the food still tastes great and enjoying a meal with family and friends is just fun and worth it.

I've been thinking along these lines also--I'm between 5-10lbs from my goal weight (won't know till I get there, it's been so long!).

I know! For the past 3 or 4 years I have weighed about the same. And for that same time I keep saying 135 is my ultimate goal. I think that is what I weighed when I met my DH 7 years ago at 19 years old. It's probably unrealistic to want to look like I did when I was 19! Its a goal I guess. But I agree that I barely remember what that looks like on me. I think I had some size 4's - yikes!

Celeste, I've been maintaining for over 8 months and I'm finally to the place where I pretty much eat what I want, though what I want is generally healthy choices. However, I don't limit myself to anything specific, either. Today for lunch I had a grilled reuben on rye with all the thousand island and swiss they put on there and then had a small rootbeer float for dessert. Now, granted, that is not typical, but I've found I can eat stuff like that as long as I plan it into my calories and goals for the week. My goal was to develop a lifestyle I want to live... I think I'm pretty close to it!!

Good for you Pauline! I would love to lose a little bf% see where I am at and try to maintain. I seem to be able to fit in those treats without much consequence. Actually have for years. I have been about the same weight/size for 5+ years not really watching what I eat (compared to now anyway). I don't seem to get the crazy swings that some people do. I always think of Christmas and Thanksgiving and how you always hear about people gaining 5 pounds from that - that has never happened to me. So I am lucky in that respect. But at the same time, I think my body is more stubborn to lose although like I said I have never really watched what I ate until I started this program in March.

I think one of my biggest issues is comparing my body to others. I have a lot of very thin friends and I tend to get down on myself after I am with them. I have always done this and its so stupid. You would think at my age I would have gotten over this by now.

Well on a good note I got home last night and my DH was "landscaping" - basically moving around some landscape block and moving rocks around. Anyway, to my shock he asked to go on a bike ride. So we did the same route as Monday - about 55 minutes. Kept the HR at 140 so right in the middle of my "zone" I think the sun was stronger or something because we were both beat when we got home! It was fun though. I am so glad we bought those bikes!

Tonight I will start stage 5.....

[foodfromafar]

Great on the bike rides, Bree! Sounds like a lot of fun. My husband told me he would ride his bike alongside me if I want to do my HIIT in the neighborhood... Better than nothing.

I kind of took the Leigh Peele approach to fat loss. I worked really hard for about 6 months with lower calories, increased cardio, and moderate ST to lose the 30# of fat I needed to lose. When I reached goal weight, a friend on SparkPeople (DanceDiva - hello, Tracey!!) told me about NROLFW. I got the book, read it, and was hooked!

When I started going to the gym, I was definitely hooked.

Anyway, there's a post in the FLTS thread, I think, about 2 opposing goals. I think we all have to decided which is more important and what we're truly aiming for. I wholeheartedly agree with Leigh, though!

[beesknees]

Thursday June 19th

Stage 5 A1

1 arm DB snatch: 1x4 25lb db's, 3x4 30 lb db's

DB single-leg RDL: 4x4 30#'s

Bbell bent row: 4x4, 55#

DB single-arm overhead squat: 4x4, 20#/10# This seems to easy I should try to go to 15/30 next time but thats 15 extra pounds - yikes! Gotta try it at least

DB incline bench press: 4x6, 25# db's. Need to try 30's next time.

Plank: Still hate these. Did 2 as long as I could.

Reverse wood chop: 20lb plate.

BW Matrix: 2:21, 2:24

I was kind of in a hurry to get this done because we had to help my in-laws move into a new house. So I got to do some extra lifting! It was kinda fun to help with the heavy stuff with the "guys". Its funny how they are so worried about girls lifting heavy stuff. They always hand me the light stuff. I think I impressed one of the friends helping when he and I moved a really heavy futon by ourselves. It felt good! I am happy to help people move especially since its not my stuff and I don't have to figure out where it all has to go at the end.

Because of this I didn't really get a chance to eat dinner. I had a protein shake after my workout and wasn't ever hungry so thats a good thing. I had a few chips and dip and one beer. So probably not the best night for eating by not getting an actual meal. I have felt really bloated this week too. Sigh. Maybe its the warmer weather? I have still been drinking my usual 2+ liters of water while at work. I have my t.o.m. next week but am on bcp's so my hormonal fluctuations are quite different because of that. I always wonder what the effects of the pill are on losing body fat. I know each individual reacts differently to them - some gain weight some lose. Some have no effects at all.

Anywho, I usually lift on Saturdays but I think I am going to do it on Sunday instead. Sunday is usually a rest day but tomorrow we are planning on doing some serious yard work digging and placing pavers. I don't think my DH knows how much work this project will be. Its not a large area, but hauling rock and dirt will be involved. It will be fun though - in a weird way I look forward to the physical stuff. I probably wouldn't if I had to do it everyday though!

[realcdn]

Originally Posted by beesknees

It was kinda fun to help with the heavy stuff with the "guys". Its funny how they are so worried about girls lifting heavy stuff. They always hand me the light stuff. I think I impressed one of the friends helping when he and I moved a really heavy futon by ourselves. It felt good!

It is fun, isn't it? I was struggling with a two 50-lb boxes of kitty litter yesterday at Costco and this guy offered to help. I thanked him and asked him to hold the cart. (I could lift the box of kitty litter, but the cart would move when I was trying to slide it on.) He kind of looked at me funny, but then did what I asked.