Goddess-In-Training Log - Page 3

butterbeean · 02-22-2009, 08:12 PM

Fasting wasn't as bad as the anticipation of it.

My food preparation is done for the week. Here's this week's scheme:
6:30 AM - Apple-Almond Yogurt, Banana (American Heart Assoc. cookbook)
9:30 AM - Cheesy Scrambled Eggwhites Wrap w/Green Peppers, Strawberries
12:30 PM - Cucumber-Melon Salad w/Raspberry Vinaigrette, Chocolate Ricotta
3:30 PM - Buttermilk Banana Super Smoothie or Blueberry Power Super Smoothie
6:30 PM - Post-Workout Smoothie
- Rice w/Black Beans
- Pork Chop, Amaranth Stir Fry
- Beef Stew
- Cantonese Dinner
- Oatmeal
- Veggie Burger
Snack: Sunflower seeds, raisins, choc. chips, walnuts, dates (trail mix)

Next measurements day: Friday.

butterbeean · 02-22-2009, 08:24 PM

I agree with you. The guy in the "Super Size Me" movie was setting himself up to gain a ton of weight as quickly as possible. I couldn't get over the number of McDonalds establishments in Manhattan! I haven't had a hamburger of any kind, fast food or other, in over 12 years.

butterbeean · 02-27-2009, 09:28 AM

Measurements Day

Here's some history and today's measurements:
........................7/26/08...8/21/08...9/19/08...12/2/08...1/13/09 2/3/09.....2/27/09
Weight...............130Lb.... 131.8Lb....132Lb.... .132Lb......130.0....128.8 lb...127.4
Neck..................13".........12-3/4"....12-1/2"....12-3/4"....N/A.......12-1/4".....13
Chest.................38-1/4"....38-3/4".....39"..........39"........39-1/4".....39"........39
Waist.................31".......... 31"..........31"..........32"........31............31"........30"
Hips...................37-1/2".....37-1/2"....37".........38"........37-1/4"....37-1/2"..37-1/4
R Bicep...............12"...........11-3/4"....12".........12"........11-3/4"....11-3/4"..11-1/4
L Bicep...............13"...........11-3/4"....11-3/4"....12"........11-1/2". .11-3/4"..11-1/2
R Forearm............9".............9-1/4"......8-3/4"....N/A.........8-1/2".....8-3/4"....N/A
L Forearm............9".............9-1/4"......8-3/4"....N/A.........8-1/2".....8-3/4"....N/A
R Thigh...............21"............22-1/2"...20-3/4"....22".......21-1/4"....21"......20-1/2
L Thigh...............21"............21".........21-3/4"..22-1/4"...21-1/4"...21-1/2"..21-1/4
R Calf.................13-1/4"......13-1/4"...13-1/4"..13-1/2"....13".......13-1/4"...12-3/4
L Calf.................13-1/2"......13-1/4"....13"..........13-1/2"...13"........13.......12-3/4

My box from OPTP arrived this morning. It contains my back strengthening items. In addition, we're going for massages tomorrow.

I'm feeling like my old self again. I've been back to the gym this week and using Eric Cressey's warmups. I always did use his warmups but he has a special strength warmup routine in his "Starting Strength" book which I am now following.

I plan to add my high and low intensity conditioning back into the mix on Monday.

Feeling good! Have a nice weekend!

butterbeean · 03-05-2009, 01:34 PM

Heading back to the beach this weekend to walk among the dunes.

butterbeean · 03-09-2009, 01:57 PM

My nutritional scheme for the week includes:
6:30 AM Scrambled egg whites with Canadian bacon, ½ sweet potato
9:30 AM Fat-Free Greek yogurt, strawberries
12:30 PM Turkey, Lettuce & Hummus Wrap, tomato slices on the side
3:30 PM Mocha-Banana Super Shake
6:30 PM Post-workout shake
- Sloppy Joes and salad (American Heart Assoc. recipe)
- Sauteed Carrots, ham steak ( “ )
- Green Beans Almondine, steak ( “ )
- Oatmeal
- Veggie Burger
- Vegetarian Sauce w/Whole Wheat Pasta ( “ )
- Turkey Burger, refried beans, salad
- Lemon butter grilled chicken, green beans
Dessert: PN Peanut butter cookies

I finished Stage 3 (again). Here's Stage 3 results compared with my Stage 3 second-time around:

Workout A:

............THEN..............................NOW

One-Armed Dumbbell Snatch

1: 5/6 10/6 10/6 ................20/6...20/6

2: 12/6 12/6 12/6 ..............20/6...20/6

3: 15/6 15/6 15/6 ..............25/6...25/6...25/6

4: 15/6 20/6 20/6 ..............25/6...25/6...25/6

Dumbbell Single-Leg Romanian Deadlift

1: 10/6 15/6 15/6 ..............20/6....20/6

2: 15/6 15/6 15/6 ..............20/6....20/6

3: 15/6 15/6 15/6 ..............15/6....15/6....20/6

4: 15/6 20/6 20/6 ...............25/6...25/6....25/6

Barbell Bent-Over Row

1: 55/6 65/6 65/6................45/6...65/6

2: 50/6 60/6 70/6 ...............20x2/6...20x2/6

3: 50/6 60/6 70/6 ...............65/6....65/6....65/6

4: 55/6 65/6 70/6................65/6....65/6....65/6

Dumbbell single-Arm Overhead Squat

1: 5/10 10/20 10/20 ............10/20...5/20

2: 5/10 10/20 10/20 .............5/10....5/10

3: 8/15 10/20 10/20 ............5/10...8/15...8/15

4: 10/20 10/20 12/25 ............8/15...8/15..8/15

Dumbbell Incline Bench Press

1: 20/6 25/6 25/6 .................20/6...20/6

2: 20/6 25/6 25/6 .................20/6...20/6

3: 20/6 25/6 25/6 .................25/6...25/6...25/6

4: 25/6 25/6 30/6 .................30/6...25/6...25/6

Plank

1, 2, 3, 4: 90 seconds 90 seconds

Reverse Wood Chop

1: 20/6 25/6 30/6 ..................4/6....5/6....5/6 (dumbbell)

2: 30/6 30/6 30/6 ..................7/6.....7/6...7/6

3: 30/6 35/6 35/6 .................10/6...10/6...10/6

4: 35/6 47.5/6 45/6...............10/6...10/6...10/6

Body Weight Matrix

Workout B:

Barbel Romanian Deadlift/Bent-Over Row

1: 50/6 55/6 60/6 ..................60/6...60/6...60/6

2: 55/6 60/6 65/6 ..................65/6...65/6...65/6

3: 60/6 65/6 65/6 ..................70/6...70/6...70/6

4: 65/6 65/6 65/6 ..................70/6...70/6...70/6

Partial Single-Leg Squat

1,2,3,4: BW/6 ........................BW.....BW.....BW

BW.....5x2/6...BW

7.5x1...7.5x1...7.5x1

7.5x1...7.5x1...5x2

Wide-Grip Lat Pulldown

1: 75/6 75/6 75/6...................70/6...70/6...70/6

2: 67.5/6 75/6 80/6................70......70......75

3: 67.5/6 70/6 75/6................70......70......75

4: 70/6 75/6 80/6.................70......70......75

Back Extension

1: BW/6 BW/6 BW/6 ...............BW.....BW....5

2: BW/6 BW/6 BW/6 ...............BW ....10.....10

3: BW/6 BW/6 10/6 ................10.......10.....10

4: 10/6 10/6 10/6...................14........14....14 (2-7 lb. dumbbells)

YTWL

1: 3/6 3/6 3/6........................5x2/6....10.....10 (2-5 lb. dumbbells)

2: 5/6 5/6 5/6.........................10........10....10

3: 5/6 5/6 5/6 ........................10........10....10

4: 5/6 5/6 5/6 ........................10.........10...10

Swiss Ball Crunch

1: 25/6 25/6 25/6 ....................15.......10...15 (dumbbell)

2: 25/6 35/6 2/6 ......................25......25....25

3: 6/6 7/6 6/6 ..........................30.....30....30

4:............................................25.....30....30

Hip Flexions

1,2,3,4: Prone jackknife Prone jackknife

Lateral Flexion

1,2,3,4: Hanna Side Flexion 2 Lateral Flexion 3

Prone Cobra

1,2,3,4: 90 seconds....................90 seconds

Interval Training

Elliptical

Onwards and upwards! Here comes spring!

newdawn · 03-09-2009, 03:52 PM

Your measurements are proof positive of your progress, kudos!

butterbeean · 03-10-2009, 02:24 PM

Thanks Dawn. I'm feeling like my old self again too!

butterbeean · 03-16-2009, 02:15 PM

I've gotta change my profile picture. Those 20-lb. dumbbells just look wimpy.

Here's my eating scheme for this week:
6:30 AM Coffee Super Shake
9:30 AM Rye bread, cream cheese, tomato slice, hard boiled egg
12:30 PM PN - Baked Chicken Tenders, cottage cheese, walnuts, dried cranberries
3:30 PM Power yogurt with blueberries
6:30 PM Post Workout Shake
- Turkey burger, refried beans, salad
- Vegetarian sauce with whole wheat pasta (Amer. Heart Assoc. recipe)
- Oatmeal
- Meatballs, Baked Potatoes w/Vegetable Topping (Amer. Heart Assoc. recipe)
- Whole Wheat Pancakes, turkey sausage, peach slices
- Lemon Butter Fish, green beans
Dessert: PN - Chocolate Ricotta, mixed nuts

butterbeean · 03-27-2009, 09:16 AM

Dear blog readers,
Happy Spring! I completed Stage 4 again. Here’s how it compares with my last go-round. But first, here’s my nutritional scheme for this week:

6:30 AM Power Smoothie (Strawberry pp, banana, berry greens, cottage cheese)

9:30 AM Scrambled egg whites, turkey sausage, potatoes, cheese

12:30 PM Salad, grilled chicken, strawberries

3:30 PM Power yogurt, organic turkish figs, ½ cup black coffee (pre-training)

6:30 PM Post-workout shake

- Meatballs, baked potato w/vegetable topping (Amer. Heart Assoc. recipe)

- Muslix w/skim milk

- Turkey burger, refried beans (2x)
- Oatmeal
- Lemon-butter fish, vegetable
- Roast beef, herbed baby potatoes
- Healthy pizza

Next measurements day: April 3

And now, here are my Stage 4 comparisons:

......THEN.................... ................... NOW

Front Squat/Push Press
1: 30 40 40............................ .....45...45...45
2: 40 40 40 .............................. ..45...50...50
3: 30 40 45 .............................. ..50...50...50
4: 45 45 45 .............................. ..50...50...55

Step Up
1: 25 25 25 .............................. ..10...15...15 x2 dumbbells, on bench
2: 40 40 40 .............................. ..15...15...15
3: 40 40 45 .............................. ..15...15...15 (20-lb. dumbbells not avail)
4: 40 40 40 .............................. ..15...15

Dumbbell One-Point Row
1: 15 15 15 .............................. ..15...15...15 x2 dumbbells
2: 15 15 15 .............................. ..20...20...20
3: 20 20 20 .............................. ..25...25...25 Shaky. Use it again.
4: 20 20 20 .............................. ..25...25

Static Lunge, Rear Foot Elevated
1: 15 15 15............................ ....10...10
2: 20 20 20 .............................. .10...10...12
3: 20 20 20 .............................. .10...12...12
4: 20 20 20 .............................. .15...15

Push Up (Workouts 1-4)
8 8 8 100% Floor! ....................8....8.... 8

Plank (Seconds) 90......................90

Cable Horizontal Woodchops
1: 30 35 40............................ ....
2: 35 40 40............................ .....45*..12** * Cable machine, **dumbbells
3: 40 40 45............................ .....12**12**
4: 45 45 45 .............................. ...

Workout B:

Wide-Grip Deadlift From Box
1: 65 65 70 .............................. .95...95... Stick with it!
2: 60 65 70 .............................. .90...90...90 Weighted bar.Barbell not avail.
3: 65 75 75............................ ....95...95...95
4: 65 75 80............................ ....95 100 100 Yippee! 100! Back feels O.K. too!

Bulgarian Split Squat
1: 10 15 15x2 dumbbells ............15...15
2: 15 15 15 .............................. .15...15...15
3: 15 15 20 .............................. .20...20...20
4: 15 15 15 .............................. .20...20...20

Underhand-Grip Lat Pulldown
1: 75 75 75............................ ...75...75
2: 75 80 80 .............................. 70...70...75
3: 80 80 80 .............................. 75...75...75
4: 80 82.5 82.5.......................... 75...75...75

Reverse Lunge From Box w/Forward Reach
1: 10 10 10............................ ...10...10
2: 10 10 12 .............................. 10...10...10
3: 10 12 12 .............................. 10...10...10
4: 12 12 12 .............................. 10...10...10 12 lb.s not avail.

Dumbbell Prone Cuban Snatch
1: 5 8 8............................. .........8....8
2: 5 10 10............................ ......8....8....8
3: 10 10 10............................ ....8....8....8
4: 10 10 10............................ ....8....8....8

Swiss Ball Crunches
1: 6 6 6 .............................. ......30...30...30-lb. dumbbell at chest
2: 5 10 10 .............................. ...
3: 8 10 10 .............................. ..30...30
4: 12 12 12 .............................. 20...20...20 30-lb. not avail.

Reverse Crunch (Workouts 1-4)
BW BW BW............................ ....W/Swiss ball held between feet and knees

Lateral Flexion
1, 2, 3, 4 – Hanna Flexion #3........Swiss Ball Side Crunches

Prone Cobra, 120 seconds
1, 2, 3, 4

butterbeean · 04-03-2009, 09:49 AM

Measurements Day!

Here's some history and today's measurements:
................7/26/08...8/21/08...9/19/08....12/2/08...1/13/09 ...2/3/09.....2/27/09....4/3/09

Weight.....130Lb.... .131.8Lb.....132Lb.... .132Lb......130.0.......128.8 lb....127.4.....127.2

Neck........13"...........12.75"......12.50"....12.75".......N/A........12.25"........13..........12.50
Chest.......38.25".....38.75"........39".........39"..........39.25".....39"............39..........39
Waist.......31"......... 31"............31".........32"..........31...........31"............30".........30
Hips.........37.50".....37.50"........37".........38"..........37.25".....37.50"......37.25.......36.50
R Bicep.....12".........11.75"........12".........12"..........11.75"....11.75"......11.25........12
L Bicep.....13"..........11.75".......11.75"....12"...........11.50".....11.75".....11.50........12
R Forearm...9"...........9.25"........8.75".....N/A...........8.50".......8.75".......N/A...........9.50
L Forearm..9"............9.25".........8.75"....N/A............8.50"......8.75".......N/A...........8
R Thigh.....21".........22.50"........20.75"....22"..........21.25"......21".........20.50........20.50
L Thigh......21".........21"............21.75"....22.25"......21.25".....21.50".....21.25........21
R Calf.......13.25".....13.25".......13.25"....13.50".......13".........13.25".....12.75.........12.75 Calf..........13.50".....13.25"........13"........13.50".......13".........13..........12.75.... .....12.50

I'm halfway through Stage 5 of NROL4W. My bodyfat percentage was down to 29.2% this morning. That's according to the cheapa$$ digital scale that I own. I think it's lower than that. My eating scheme for this week is:
6:30 AM Chocolate PB Super Shake
9:30 AM Oatmeal, banana
12:30 PM Steak and Cheese Wrap, Cole Slaw
3:30 PM PN: Peanut Butter Fudge Bar (1/2 portion), 1/2 orange
6:30 PM Post-workout shake
- Turkey Sandwich (3x)
- Vegetarian Sauce with whole wheat pasta
- Roast beef with herbed baby potatoes

Will add one extra workout to the week and we are planning to visit a local state park for a nice spring hike on Sunday.

I found a couple of cute workout shirts at Kohl's this morning. I even had the sales lady strip one of the mannequins to get my new favorite t!

Happy weekend everybody! Keep getting stronger!

butterbeean · 04-09-2009, 09:38 AM

Here's this week's eating scheme:
6:30 AM - Mixed Berry Super Shake
9:30 AM - Scrambled eggs, Canadian bacon, tomato
12:30PM - Veggie burger, green salad, mandarin
3:30 PM - Greek yogurt, 1/8 c. mixed raw nuts
6:30 PM - Post-workout shake
- Ground beef, black beans, green salad
- Veggie burger, black beans
- (PN) Bran Porridge
- Vegetarian Sauce with Whole Wheat Pasta
- Steak, grilled peppers and onions
- Roasted chicken, mashed potatoes, chick peas
- Shrimp
- Steak
Dessert: Banana with two tbs peanut butter

butterbeean · 04-15-2009, 09:09 PM

Spring has sprung! The promise of warm weather is everywhere. Tonight I joined Jeff for a playground exercise plan instead of starting Stage 6 of NROL4W. Tonight's plan included lots of pushups, box jumps (or picnic table bench jumps), negative pullups. We're going to train outdoors this week. Next week I'll return to my usual surrounds.

My spring training started in earnest. For me, that means adding some walking to my lunch hour. I have a choice of six walks ranging from one to three miles. I usually toss a single dice and take whatever walk is tossed.

Lesson learned: DON'T SLOUCH! The book that I purchased online ("How to Treat Your Own Back") is great. I know that the added Cressey warmups, post-training stretching,and myofascial release routines are helping too. I also added some lumbar support to my car and several chairs. My back no longer hurts. It’s up to me to develop good habits.

I'm still tagging along on the Precision Nutrition Lean Eating Coaching Program. Next weigh in: April 29.
Here's this week's eating scheme:
6:30 AM - Matcha Green Tea Smoothie
9:30 AM - Hard boiled egg, tabouleh
12:30 PM- Vegetarian chili, mandarin
3:30 PM - Strawberry Coconut Pudding
6:30 PM - Post-workout shake
- Roasted chicken, potato, chick peas
- Vegetarian sauce and whole wheat pasta
- Italian meat loaf, cucumber salad
Snack: banana, peanut butter

Sorry about the following stats. I get carried away. I'm comparing:
- Stage 3 (August 2008)
- Stage 5 (September 2008)
- Stage 5, Part Deux (April 2009)

Workout A:
One-Armed Dumbbell Snatch
Stage 3(august2008) ................ Stage 5.........................Stag e 5 (April 2009)
1: 5/6 10/6 10/6 .............................. 20/4 20/4 20/4 20/4......20...25...30...N/A
2: 12/6 12/6 12/6 ............................15/ 4 20/4 20/4 25/4 .....25...30...30...N/A
3: 15/6 15/6 15/6 15/6......................20/4 20/4 25/4 25/4......30...30...30...N/A
4: 15/6 20/6 20/6.......................... ...25/4 30/4 30/4 30/4......30...30...30...30

Dumbbell Single-Leg Romanian Deadlift
Stage 3(august2008) .......... ............Stage 5.....................Stage 5(April 2009)
1: 10/6 15/6 15/6.......................... ... 20/4 20/4 20/4 20/4.....25...25...30...N/A
2: 15/6 15/6 15/6.......................... ... 20/4 20/4 20/4 25/4.....25...30...30...N/A
3: 15/6 15/6 15/6.......................... ... 15/4 25/4 25/4 25/4.....30...30...30...N/A
4: 15/6 20/6 20/6.......................... ... 25/4 25/4 25/4 25/4.....30...30...30...N/A

Barbel Bent-Over Row
Stage 3(august2008) ........................Stage 5..................Stage 5 (April 2009)
1: 55/6 65/6 65/6 .........65/ 4 65/4 70/4 70/4.........................6 5...70...70
2: 50/6 60/6 70/6 .........65/4 70/4 70/4 75/4.......................... 70...70...75
3: 50/6 60/6 70/6 .........70/4 75/4 75/4 75/4.......................... 75...75...75
4: 55/6 65/6 70/6 .........75/4 75/4 75/4 80/4.......................... 75...75...80

Dumbbell single-Arm Overhead Squat
Stage 3(august2008) ....Stage 5............................. ........Stage 5 (April 2009)
1: 5/10 10/20 10/20........12/20 12/25 12/25 12/25.........10/20...10/20.
2: 5/10 10/20 10/20 .......12/2 5 12/25 12/25 12/25........10/20...10/20...1 0/20
3: 8/15 10/20 10/20........10/20 12/25 12/25 15/30.........10/20...10/20... 15/25
4: 10/20 10/20 12/25.... .12/25 12/25 15/30 15/30.........15/25...15/25... 15/25

Dumbbell Incline Bench Press
Stage 3(august2008) ......Stage 5............................. .....Stage 5 (April 2009)
1: 20/6 25/6 25/6.............25/4 30/4 30/4 30/4 ..............25...30...N/A
2: 20/6 25/6 25/6.............30/4 30/4 30/4 25/4...............20...30...2 5
3: 20/6 25/6 25/6.............25/4 30/4 30/4 30/4...............25...25...3 0
4: 25/6 25/6 30/6 ........... 30/4 30/4 30/4 30/4...............30...30...3 0

Plank
Stage 3(august2008) ...................Stage 5 ................Stage 5 (April 2009)
1, 2, 3, 4: 90 seconds................1,2,3,4 : 120 seconds.........120 seconds

Reverse Wood Chop
Stage 3(august2008) ..................Stage 5 ..............Stage 5 (April 2009)
1: 20/6 25/6 30/6 .....................40/4 40/4 40/4 12)........N/A
2: 30/6 30/6 30/6 ......................10/4 15/4 15/4 25/4..........8...10
3: 30/6 35/6 35/6 ......................15/4 15/4 15/4 15/4.........10..10...10
4: 35/6 47.5/6 45/6.............. .....15/4 20/4 20/4 20/4.........12..12..12

Body Weight Matrix

Barbel Romanian Deadlift/Bent-Over Row
Stage 3(august2008)... .......Stage 5........................Stage 5 (April 2009)
1: 50/6 55/6 60/6....................65/4 70/4 70/4 70/4 .....70...70...75...75
2: 55/6 60/6 65/6....................65/4 70/4 70/4 70/4......75...75...75...80
3: 60/6 65/6 65/6....................75/4 75/4 75/4 80/4......80...80...80...80
4: 65/6 65/6 65/6 .................. 80/4 80/4 80/4 85/4......85...85...85...85

Partial Single-Leg Squat (Dumbbells)
Stage 3(august2008).............Stag e 5......................Stage 5(April 2009)
BW/6 & 2- 5 Lb. ................ 5 & 7.5 lb. ....................5,7.5,10,1 2.5,15,20

Wide-Grip Lat Pulldown
Stage 3(august2008)................. ............ ......Stage 5.......................Stage 5(April 2009)
1: 75/6 75/6 75/6........... ....75/4 75/4 75/4 75/4........80..80..80..80
2: 67.5/6 75/6 80/5........... .75/4 80/4 80/4 80/4........80...80...80...82. 5
3: 67.5/6 70/6 75/6........... .75/4 80/4 80/4 80/4........80...80...82.5..82 .5
4: 70/6 75/6 80/6........... ....80/4 80/4 82.5/4 82.5/4..82.5..82.5..82.5..82.5

Back Extension
Stage 3(august2008).............Stag e 5...........................St age 5 (April 2009)
1: BW/6 BW/6 BW/6 ............10/ 4 10/4 10/4 10/4 Plate 10..25..25..25
2: BW/6 BW/6 BW/6 ............10/ 4 15/4 15/4 15/4..........10..25..25..25
3: BW/6 BW/6 10/6 Plate......15/4 25/4 25/4 25/4............25..25..25..25
4: 10/6 10/6 10/6....................25/4 25/4 25/4 25/4............25..25..25..25

YTWL
Stage 3(august2008)..............Sta ge 5....................Stage 5 (April2009)
1: 3/6 3/6 3/6, 2-dumbbells.....5/4 5/4 5/4 5/4 ...............4...5...8...8
2: 5/6 5/6 5/6........................... 5/4 5/4 8/4 8/4................8...8...8.. .8
3: 5/6 5/6 5/6 .................... .....5/4 5/4 5/4 5/4 ...............8...8...8...8
4: 5/6 5/6 5/6................. .........8/4 8/4 8/4 8/4................8...8...8.. .8

Swiss Ball Crunch
Stage 3(august2008)..............Sta ge 5...............Stage5 (April2009)
1: 25/6 25/6 25/6............10/ 4, 10x2/4 10x2/4 10x2/4.......30..30..30..N/A
2: 25/6 35/6 2/6 .............15x2/4, 15x2/4 15x2/4 15x2/4....30..30..30..N/A
3: 6/6 7/6 6/6 ................ 20x2/4 20x2/4 20/2/4 20x2/4......30..40..40..40
4: 7/6 7/6 6/6....................25x1/4 20x2/4 25x2/4 25x2/4 ....40..40..40..40

Hip Flexions
Stage 3(august2008)................. Stage 5....................Stage 5(April 2009)
1,2,3,4: Prone jackknife.........Incline Reverse Crunch........Incline Reverse Crunch

Lateral Flexion
Stage 3(august2008)................. Stage 5.....................Stage 5(April2009)
1,2,3,4: Hanna Side Flexion 2.....Hanna Side Flexion 3......Hanna Side Flexion3

Prone Cobra
Stage 3(august2008)................. .....Stage 5......................Stage 5(April2009)
1,2,3,4: 90 seconds.................1,2,3, 4: 120 Seconds............120 Seconds

LisaS · 04-15-2009, 09:18 PM

I've tried to make it make sense and I feel silly asking but can you explain your notation for your food?
I get the meals at times part - and I've guessed that the freeform foods after 6:30 are your variable dinners for the week - but there are usually more than 7 and generally there is 1 that looks like breakfast (e.g. oatmeal).

butterbeean · 04-16-2009, 07:32 AM

Hi Lisa. I can understand your confusion. My list is a forecast of meals. So it sometimes appears that there are more than seven meals. We have leftovers or meals that we didn't get to so I put them on the next week's schedule. Having many gives me options. And ... yes, we have oatmeal for dinner occasionally -- usually with fruit. It's a great post-workout meal. Do you find that unusual?

LisaS · 04-16-2009, 07:11 PM

I'm a breakfast-for-dinner (and dinner-for-breakfast) kind of gal myself - so seems fine to me - it was just when it makes there be 8-9 dinners in a week that I thought "well, maybe I don't get what she's doing"

butterbeean · 04-17-2009, 09:45 AM

Eight or nine dinners in a week??? You know what? If I was trying to gain weight, an extra dinner about three hours after my regular dinner would be a great way to go about it! But, shoot, no can do.

I forgot to mention in my exercise logs than whenever dumbbells are used in my routine, I've only recorded the weight of a single dumbbell. For example, on my Single Leg Romanian Deadlifts, I used two (2) 30-lb. dumbbells for a total of 60 lbs. Next time, I'll record it that way.

This weekend will include lots of spring cleaning, some retail therapy, a workout somewhere along the way and, hopefully, a little outdoor time. We have a long holiday weekend -- Patriots Day, a Massachusetts holiday -- and will celebrate it by watching the Boston Marathon and an early afternoon Red Sox game on Monday.

GO SOX!

Have a nice weekend.

butterbeean · 04-24-2009, 04:05 PM

I skipped Stage 6 the first time around with NROL4W. I decided to give it my best shot this time.
My first attempt at the negative chinup wasn't bad (it wasn't great either) but I was dreading my return to the gym yesterday for the next attempt. When I reread the instructions on how to do it, I realized that I didn't have my hands in an underhand grip. It was SO MUCH easier doing it properly.
I also realized that I didn't have my hands shoulder-width or narrower for the underhand lat pulldown. Again, following the directions properly helped me to increase my weight for this one after stalling at 85 lb.
I know there's a lesson in here somewhere!

The scale was down a pound earlier this week. I've really been chowing down since. Next weigh-in day is Wednesday, I think. Here's this week's nutritional scheme:
6:30 AM Peaches & Cream Omelett
9:30 AM Turtle-Flavored Super Shake
12:30 PM PN-Mediterranean Salad with Beef
3:30 PM PN - Peanut Butter Cookie (1/2 portion) with strawberries
6:30 PM Post-workout shake
- Steak, salad, tomato, chick peas
- Vegetarian sauce w/whole wheat pasta
- Turkey burger, 1/2 pear, tabouleh
- General Tso's shrimp, rice, vegetables
- Oatmeal
- Shrimp Marsala
- Bran porridge
Dessert: banana

Have a nice weekend. Weather is looking UP! Welcoming massage, fancy dinner date, gung ho workout, and who-knows-what is on the agenda. Deal me in!

butterbeean · 04-29-2009, 10:21 AM

My meal scheme for this week is:
6:30 AM PN – Blueberry Madness Smoothie
9:30 AM - Egg/turkey sausage/potato
12:30 PM- Roast beef wrap, salad
3:30 PM - NROL4W - High-protein cheesecake, strawberries
6:30 PM - Post-workout shake
- Beef Stew (parsnips, carrots, onions)
- Raisin Bran, banana, extra raisins, 1% milk
- Onion crusted chicken w/south of France salad
- Vegetarian sauce, whole wheat pasta
- Shrimp Marsala, corn-on-the-cob
Dessert: PB and banana

[FONT=Verdana>[/b]
[b]

TODAY IS MEASUREMENTS DAY

Here's some history and today's measurements:
...............8/08...9/08....12/08...1/09 ...2/09.....2/09....4/09 ..4/09

Weight.....131.8....132.... .132....130....128.8 ...127.4.. 127.2 128.6

Neck........12.75]
Waist.......31"........31".....32".... .31.......31".......30"......30...... 30.5
Hips.........37.50"....37".....38"......37.25"..37.5.....37.25...36.5... 36.5
R Bicep.....11.75"....12".....12"......11.75..11.75....11.25... 12 ..... 12.25
L Bicep.....11.75"....11.75. 12"......11.50..11.75....11.50... 12...... 12.5
R Forearm..9.25"......8.75"..N/A......8.50....8.75.....N/ A......9.50 ....9
L Forearm..9.25"......8.75"..N/A......8.50....8.75"....N/A.......8 ........9
R Thigh.... 22.50.....20.75..22".... .21.25....21".....20.50...20.50... 20.25
L Thigh......21".......21.75..22.25"..21.25....21.50..21.25...21 ........20.5
R Calf.......13.25"....13.25".13.50"..13"......13.25"..12.75...12.75 ....12.75
L Calf.......13.25"....13".....13.50"...13"......13.......12.75..12.50... ...12.75

I’m reaching the halfway point of Stage 6 in NROL4W.

Stage 6, Workout A:

Negative Chin Up (1 rep/set)
Workout1: 20 sec. 16 sec. 17 sec.
Workout 2:....30 sec. 22 sec. 18 sec. Easier underhand. Chest kills!
Workout 3: 24 sec. 29 sec. 24 sec. Will add 5 lb plate next time.

Underhand Lat Grip Pulldown (2 reps/set)
Workout 1 80 80 80 82.5 82.5 82.5 85 85 75 80
Workout 2 75 75 75 80 80 85 85 87.5 87.5 87.5
Workout 3 80 82.5 87.5 87.5 87.5 90 90 90 95 95

Barbel Split Squat
Workout 1 45 45
Workout 2 50 55
Workout 3 55 55 60

Push Up
Workout 1 10 10
Workout 2 8 8 Raised feet higher than in Workout 1
Workout 3 6 6 6 Paused two seconds in down position on each rep

Stage 6: Workout B:

Reverse Lunge, One Dumbbell On Shoulder
Workout 1 20 20 Try 25
Workout 2 20 20 20 Where the heck are the 25-lb dumbbells?

Dumbbell Two-Point Row
Workout 1 20 20 Good weight
Workout 2 20 25 25

Dumbbell Push Press
Workout 1 40 40 2-dumbbells. Try 25s.
Workout 2 50 60 60 Barbell

Back Extension
Workout 1 25 25 Plate across chest.
Workout 2 25 25

Incline Reverse Crunch
Workout 1 10 10 Hole 5
Workout 2 8 8 Hole 5

We are climing Mt. Major in New Hampshire this weekend. It’s an easy climb with a wonderful view of Lake Winnipesauke and the White Mountains from the top. I’m ready!
[/font]

[/color]

butterbeean · 04-29-2009, 02:29 PM

TODAY IS MEASUREMENTS DAYfficeffice" />

Here's some history and today's measurements:

...............8/21/08...9/19/08....12/2/08...1/13/09 ...2/3/09.....2/27/09....4/3/09 4/29/09

Weight.....131.8Lb....132Lb... . .132Lb......130.0.......128.8 lb...127.4..... 127.2 128.6

Neck........12.75"......12.50"....12.75".......N/A........12.25"........13..........12.50 13
Chest.......38.75"........39".........39"..........39.25".....39"............39..........39 . 39.25”
Waist.......31"........31".....32".... .31.......31".......30"......30...... 30.5
Hips.........37.50"....37".....38"......37.25"..37.5.....37.25...36.5... 36.5
R Bicep.....11.75"....12".....12"......11.75..11.75....11.25... 12 ..... 12.25
L Bicep.....11.75"....11.75. 12"......11.50..11.75....11.50... 12...... 12.5
R Forearm..9.25"......8.75"..N/A......8.50....8.75.....N/ A......9.50 ....9
L Forearm..9.25"......8.75"..N/A......8.50....8.75"....N/A.......8 ........9
R Thigh.... 22.50.....20.75..22".... .21.25....21".....20.50...20.50... 20.25
L Thigh......21".......21.75..22.25"..21.25....21.50..21.25...21 ........20.5
R Calf.......13.25"....13.25".13.50"..13"......13.25"..12.75...12.75 ....12.75
[FONT=Verdana>[/b]
[b]

TODAY IS MEASUREMENTS DAY

Here's some history and today's measurements:
...............8/08...9/08....12/08...1/09 ...2/09.....2/09....4/09 ..4/09

Weight.....131.8....132.... .132....130....128.8 ...127.4.. 127.2 128.6

Neck........12.75]
L Calf.......13.25"....13".....13.50"...13"......13.......12.75..12.50... ...12.75

butterbeean · 04-29-2009, 02:40 PM

I'm posting this again because my last entry was incomplete. (Sorry!)

Here's some history and today's measurements:

[FONT=Verdana>[/b]
[b]

TODAY IS MEASUREMENTS DAY

Here's some history and today's measurements:
...............8/08...9/08....12/08...1/09 ...2/09.....2/09....4/09 ..4/09

[FONT=Verdana>...............8/08...9/08....12/08...1/09][COLOR=/>
...............8/08...9/08....12/08...1/09 ...2/09.....2/09....4/09 4/09

Weight.....131.8....132....132 .....130.0....128.8....127.4.. .127.2 ..128.6

Neck........12.75....12.50..12 .75...N/A.....12.25][/color][/font]
L Bicep.....11.75"....11.75. 12"......11.50..11.75....11.50... 12...... 12.5
R Forearm..9.25"......8.75"..N/A......8.50....8.75.....N/ A......9.50 ....9
L Forearm..9.25"......8.75"..N/A......8.50....8.75"....N/A.......8 ........9
R Thigh.... 22.50.....20.75..22".... .21.25....21".....20.50...20.50... 20.25
L Thigh......21".......21.75..22.25"..21.25....21.50..21.25...21 ........20.5
R Calf.......13.25"....13.25".13.50"..13"......13.25"..12.75...12.75 ....12.[FONT=/>
75[/color][/font]

butterbeean · 04-29-2009, 03:04 PM

I can't edit. Sorry. The last three measurements entries don't make sense.

butterbeean · 05-06-2009, 02:18 PM

What a shambles I made of my last entry. Good grief. Onward and upward, I say!

I'm winding down on Stage 6. I was able to add 7.5 lb. to my backpack for negative chin ups on Friday. Today I'll start off with 10 lb. I'm pleased with Stage 6. It makes me feel good. I skipped it last time around because I was afraid of the negative chin ups. What the heck was I afraid of? (Actually, memories of and humiliation caused by my old h.s. gym teacher ... if the truth be told!)

Happy Mother's Day to all the wonderful mothers out there. Enjoy your day!

My eating scheme for this week is:
6:30 AM - Supershake, various flavors and ingredients
9:30 AM - Scrambled egg whites, Canadian bacon slice (1), 1/2 tomato
12:30 PM - Chicken wrap, colorful sliced peppers on the side
3:30 PM - Greek yogurt, strawberries
6:30 PM - Post-workout shake
- Marsala Shrimp, corn on the cob, dry green salad
- Sausage sub (leftover from party) x 2
- Raisin Bran with banana, 1% milk, extra raisins
- Leftovers

Going to Cooperstown NY this weekend to celebrate my husband's bday and visit the Baseball Hall of Fame. We hope to get a little hiking in as well.

I added Alwyn Cosgrove and Lou Schuler as Friends on Facebook and received a message from each!

stingo · 05-06-2009, 02:22 PM

Ommegang Brewery's at Cooperstown... just sayin'

butterbeean · 05-06-2009, 03:02 PM

Alright!!!! I'm looking for suggestions! I hear it's wall-to-wall restaurants on Main Street. Thanks Tom ... I mean Stingo.

stingo · 05-06-2009, 03:50 PM

Glimmerglass Opera is up there too I think - no idea if their season is still going on though.

And continuing on the theme... Cooperstown Brewery is also there, along with a cidery (the name of which I can't recall).

butterbeean · 05-18-2009, 10:22 AM

We enjoyed our time in Cooperstown, NY. The area is breathtaking. We climbed Mt. Wellington overlooking Lake Otswego, allowed ample time to linger and see everything in the Baseball Hall of Fame, and generally skulked around town at night. I'm inspired to read "The Last Of The Mohikans" by James Fenimore Cooper, a former resident of Cooperstown.

I took the rest of the week off as a recovery period between Stages 6 and 7 then returned to the gym on Saturday to start Stage 7. Surprisingly, my glutes and hamstrings were screaming all day yesterday and are still a bit tight today. I'm heading back to the gym tonight to continue on with the workouts.

My nutritional scheme for this week is:
- 6:30 AM (PN) Nuts & Flax Supershake
- 9:30 AM (PN) Breakfast Quiche
-12:30 PM Steak & Cheese Wrap, Salad
- 3:30 PM (PN) Chocolate Fudge Bar, Banana
- 6:30 PM Post-Workout Shake
- Steak Tips, 1/2-Baked Potato, Salad
- Rice and Beans
- Oatmeal
- Vegetarian Sauce, Whole Wheat Pasta
- Canadian bacon, eggs, green beans
Dessert: Green grapes, Greek yogurt

I finished up Stage 6 over a week ago. I mentioned in an earlier post that I enjoyed this stage. It made me feel that I accomplished a lot.
Stage 6, Workout A:
Negative Chin Up (1 rep/set)
[FONT=Verdana>[/b]
[b]

TODAY IS MEASUREMENTS DAY

Here's some history and today's measurements:
...............8/08...9/08....12/08...1/09 ...2/09.....2/09....4/09 ..4/09

[FONT=Verdana>...............8/08...9/08....12/08...1/09][COLOR=/>
...............8/08...9/08....12/08...1/09 ...2/09.....2/09....4/09 4/09

Weight.....131.8....132....132 .....130.0....128.8....127.4.. .127.2 ..128.6

Neck........12.75....12.50..12 .75...N/A.....12.25][/color]
Workout 4:....30 sec....22 sec....21 sec....(5-lb., 7.5-lb. plate in backpack)
Workout 5:....33 sec....33 sec....15 sec....(10-lb. plate in backpack)

Underhand Lat Grip Pulldown (2 reps/set)
Workout 4.....90..90..95..95..95..95.. 95..95..95..90..90
Workout 5.....80/10)

Barbel Split Squat
Workout 4 ....60...60...65
Workout 5.... 55...55

Push Up
Workout 4 ....4...4...4... (Raised feet)
Workout 5....15..11..15

Stage 6: Workout B:
Reverse Lunge, One Dumbbell On Shoulder
Workout 3... 25...25...25
Workout 4 ...30...30...30
Workout 5....20...20

Dumbbell Two-Point Row
Workout 3....25...25...30
Workout 4... 30...30...30...35
Workout 5... 20...20

Push Press
Workout 3....55...60...60
Workout 4....60...65...65...70 Barbell
Workout 5....60...60

Back Extension
Workout 3 ...35...35...35
Workout 4....25...35...35
Workout 5....25...25

Incline Reverse Crunch
Workout 3 ....6....6....6
Workout 4 ....4....4....4
Workout 5 ....10...10

Looking forward to the long Memorial Day weekend ahead. We may get a little hiking in. I know that we are planning to also visit a local state park to view some gardens. It's the traditional unofficial start of the summer season. It's time to enjoy every blessed second of pleasant weather in these parts! I hope you do the same.

butterbeean · 05-18-2009, 11:30 AM

I know. I know. I'm having issues with my content... and the editing feature on this forum.

butterbeean · 05-18-2009, 01:22 PM

Vitamins/supplements:
- Multi vitamin (One A Day for Women)
- Baby aspirin
- Calcium supplement (twice/day)
- Fish oil (twice/day)

Thankfully, no medications.

butterbeean · 05-26-2009, 11:21 AM

I'm winding down on NROL4W's Stage 7. Feeling lost already because I still haven't selected my next plan. I'm somewhere between Krista Schaus' Next Level Training For Women, Ripptoe's Starting Strength, and NROL. I also have Eric Cressey's book on my nightstand. I'll choose one of them this week ... unless something better comes along.

I'm feeling really tip top lately. Next weigh-in and measurements's day is June 5.

We took our first bike ride of the season on Sunday and made it a challenging one.

I need to make up for yesterday's overdose of ice cream and cashews. Here's my nutritional scheme for this week:
6:30 AM - Nuts & Flax Supershake
9:30 AM - Chicken or Turkey with Cottage Cheese, Fruit (peach, nectarine, or apple)
12:30 PM - Black bean burger wrap, cucumbers
3:30 PM - Greek yogurt, banana
6:30 PM - Post-workout shake
- Slow Cooker Savory Pot Roast, green beans
- Greek Burgers, corn-on-the-cob
- General Tsao's shrimp, with rice and vegetables

Back to the gym tonight for more fun and fitness.

butterbeean · 06-02-2009, 11:49 AM

I usually ask for either a Swedish massage or a Deep Tissue/Trigger Points massage but wanted to try a Sports Massage. The masseuse rubbed my muscles until they were burning, stretched my limbs, and managed to find a couple of sensitive spots in my lats and lower back. She even did the light "karate chops" to my back. It was exactly how I imagined a Swedish massage should be. I left there feeling invigorated instead of doped up on relaxation. I really enjoyed it! Made another appointment before I left.

I'm starting NROL today. (!)

I chose Lifter #3 (Man of Constant Commitment) workout. I'm skipping right over the Break-In period seeing as I just finished Stage 7 (15-20 reps) of NROL4W. I wasn't going to. It was something I decided smack dab in the middle of my last workout.