Just stumbled on your log and am puzzled why you receive so little attention.. maybe a combo of you not being very present here in other threads. Plus maybe you only changed into such a captivating avatar recently . That must be a paper rock, I presume
LOL'd at your despair over the BSS+OH press.. if you care to look at my first post it was the same despair I had upon reading the NROL-book.. I could never ever do *that* and lookie.. now I've been lured into Oly-lifting when thinking someone would just improve my form on regular lifts.
Your recipes look great... that is what Precision Nutrition does, isn't it.. bring variation into your life so you won't crave the junkfood as much? Wendy (the swim, run, lift gal) loved PN too.. and she's our gourmet queen as you'll know.
I really like how you're chipping away at the wt-/bf% loss thing and gradually improve strength.. finally someone who's not shedding 5 pounds/wk or even month...
Spent a long weekend at the JerseyShore and, boy-oh!-boy, the good diet (and most of the other healthy habits) falls by the wayside when that coast is clear.
And ... uh oh! ... monkey wrench is tightly wedged in our nutritional plans for this week.
There was no time for food shopping for the coming week; no menu selections were made either. Not to worry. Will go Euro this week which is to say that I will shop as needed and only for daily necessities. My plan is to have large green salads with a protein source (i.e., beef, chicken, ham, turkey, eggs) for lunch and dinner. I had a Jimmy Dean Turkey Sausage Egg Bowl this morning and that is an easy, healthy, and satisfying breakfast. Very easy to purchase and prepare too. At the least, I am picking up our weekly distribution of vegetables tonight so, really, I will have a lot to work with. The trick is to eat it all.
Sleep:
If there’s one thing I need, it’s my beauty sleep! I survive on about eight hours of sleep a night.
Here’s my training log (finished Workout 2 last week) so far for: New Rules Of Lifting, Hypertrophy I, Workout A Dumbbell Incline Bench Press
Workout 1...25x2/5 30/5 30/5 30/5 30/5 (35 seemed impossible!)
Workout 2...15/15 20/15 20/15 Cable Seated Row
Workout 1...60/5 70/5 70/5 75/5 75/5
Workout 2...60/15 50/15 50/15 Dumbbell Shoulder Press
Workout 1...20/5 25/5 25/5 25/5 25/5
Workout 2...15/15 15/15 20/15 Wide-Grip Lat Pulldown
Workout 1...75/5 67.5/5 70/5 75/5 70/5 (75 was heavy. >:-O )
Workout 2...60/15 52.5/15 57.5/15 Barbell Close-Grip Bench Press
Workout 1...45/5 50/5 50/5 50/5 50/5 (Try 55!)
Workout 2...45/15 45/15 45/15 High Pull
Workout 1...45/5 45/5 50/5 55/5 55/5 Not too smooth.
Workout 2...45/15 45/15 45/15 Swiss-Ball Crunch
Workout 1...5/5 8/5 10/5 10/5 10/5
Workout 2...10/15 10/15 10/15
I tacked on a 24-minute HIIT to Workout 2. This is an increase of three minutes from my last workout. Hypertrophy 1, Workout B Squat
Workout 1...45/10 55/10 55/10 60/10 Should NOT superset w/Deadlift Shrug.
Workout 2...65/5 70/5 75/5 80/5 85/5 Deadlift Shrug
Workout 1... 55/10 55/10 65/10 70/10 Start at 65 next time.
Workout 2...65/5 75/5 80/5 85/5 90/5 Bulgarian Split Squat
Workout 1...5/10 5/10 10/10 10/10
Workout 2...15/5 15/5 15/5 15/5 15/5 Step Up
Workout 1...5/10 5/10 10/10 10/10
Workout 2...15/5 20/5 20/5 20/5 25/5 Reverse Crunch
Workout 1...15 15 15
Workout 2...15 15 15
I tacked on a 24-minute HIIT to Workout B.
Spent a long weekend at the Jersey Shore and, boy-oh!-boy, the good diet (and most of the other healthy habits) falls by the wayside when that coast is clear.
[FONT=[/IMG], I’m looking forward to a massage tomorrow. It’s a regular part of my training program, something that was introduced in the Precision Nutrition Lean-Eating Program. I have a standing appointment on the last Saturday of every month.
My husband is leading a community hike on Sunday. This is the second part of his four-part series that, over the course of the summer, will cover the 18-mile stretch of the Bay Circuit Trail through our town. He and I will do a warm-up hike on Saturday to work out the kinks and make sure none of the trail is flooded out. (Yes! It’s still raining in the Northeast!) . We had 29 people attend last month, which I consider a SUCCESS!
Staycations and Daycations are all the rage! I have a few days scheduled as vacation next week. Hoping to catch up on some rest and relaxation, spend time in Cambridge, Mass. for an historic tour the HarvardUniv. campus and Peabody (archeology) Museum, and spend a day on the Minuteman Bike Trail. This stuff is all in my backyard and I never take advantage.
We received some luscious corn, zucchini, and blueberries in addition to our usual kale, green-leaf lettuce, parsley, bunch beets, and romaine lettuce from our CSA program. It only takes about five minutes to microwave the ears of corn. They are sweet and delicious!
Still haven’t started using the new scale. Not sure where to begin. Why, what to weigh....
Here are my latest training results. New Rules Of Lifting, Hypertrophy I, Workout A Dumbbell Incline Bench Press
Workout 1...25x2/5 30/5 30/5 30/5 30/5 (35 seemed impossible!)
Workout 2...15/15 20/15 20/15
Workout 3...25/10 30/10 30/10 30/10 Cable Seated Row
Workout 1...60/5 70/5 70/5 75/5 75/5
Workout 2...60/15 50/15 50/15
Workout 3...60/10 67.5/10 67.5/10 67.5/10 Dumbbell Shoulder Press
Workout 1...20/5 25/5 25/5 25/5 25/5
Workout 2...15/15 15/15 20/15
Workout 3...15/10 20/10 20/10 20/10* could have used 25 lbs. Wide-Grip Lat Pulldown
Workout 1...75/5 67.5/5 70/5 75/5 70/5 (75 was heavy. >:-O )
Workout 2...60/15 52.5/15 57.5/15
Workout 3...60/10 60/10 65/10 67.5/10 Barbell Close-Grip Bench Press
Workout 1...45/5 50/5 50/5 50/5 50/5 (Try 55!)
Workout 2...45/15 45/15 45/15
Workout 3...45/10 45/10 45/10 50/8* Ouch! High Pull
Workout 1...45/5 45/5 50/5 55/5 55/5 Not too smooth.
Workout 2...45/15 45/15 45/15
Workout 3...45/10 45/10 45/10 45/10 Swiss-Ball Crunch
Workout 1...5/5 8/5 10/5 10/5 10/5
Workout 2...10/15 10/15 10/15
Workout 3...10/10 10/10 10/10 10/10
I tacked on a 27-minute HIIT to Workout 3. This is an increase of three minutes from my last workout. Hypertrophy 1, Workout B Squat
Workout 1...45/10 55/10 55/10 60/10 Should NOT superset w/Deadlift Shrug.
Workout 2...65/5 70/5 75/5 80/5 85/5
Workout 3...45/15 60/15 60/15 Deadlift Shrug
Workout 1... 55/10 55/10 65/10 70/10 Start at 65 next time.
Workout 2...65/5 75/5 80/5 85/5 90/5
Workout 3...60/15 50/15 65/15 Bulgarian Split Squat
Workout 1...5/10 5/10 10/10 10/10
Workout 2...15/5 15/5 15/5 15/5 15/5
Workout 3...BW/15 8/15* BW/15 Blah... Step Up
Workout 1...5/10 5/10 10/10 10/10
Workout 2...15/5 20/5 20/5 20/5 25/5
Workout 3...BW/15 8/15 8/15 Reverse Crunch
Workout 1...15 15 15
Workout 2...15 15 15
Workout 3...15 15 15
I tacked on a 27-minute HIIT to Workout B, Workout 3.
My first weigh-in for this training log was one year ago, so I’ve added that to the below-listed data. I’m proud of my small steps in the right direction! I love my nutritional and training schemes and feel that they are working for me.
Neck........ 13...........13.............. 12.5............12.25 .......12.25 "
Chest........38.25.......39.25 ......... 39...............38.25........ 38
Under .............................. ........ 32...............32.25........ 31
Waist....... 31............30.5...........2 9.5......... ...29.75........29
Hips......... 37.25.......36.5........... 36.5.............36.25........ 35.75
R Bicep... ..12...........12.25.......... 11.75......... .11.75........12
L Bicep.... .13............12.5.......... 11.5.............11.75........ 11.75
R Forearm. ..9.............9............. ..N/A..............9.......... ....9
L Forearm.. .9..............9............. .. N/A.............9............. .9
R Thigh.... .21............20.25.........2 0.25.......... .21.25........21
L Thigh.... .21............20.5........... 21............ ...21.25........20.75
R Calf........13.25.......12.75. .........12.5 .............12.5.........13
L Calf....... 13.50........12.75.........12. 5........... ..12.75........12.75
DOUBLE UP! That’s the theme of this week’s vegetable intake. We were out of town for a few days last week so we have to DOUBLE UP! and eat all of our CSA veggies before we pick up the next share distribution on Saturday. This week the kale smoothie has extra kale. The lunchtime and dinner salads have extra lettuce, some parsley, and some basil thrown in for good measure. With that in mind, following is my nutritional scheme for this week:
6:30 AM Parsley and Basil Omelet with Canadian Bacon and Cheddar Cheese
9:30 AM Kale Smoothie
12:30 PM Salad w/Crispy Oven-Fried Chicken
- Lettuce Wrap with Ham and Swiss Cheese
3:30 PM Greek yogurt with diced peaches
6:30 PM Large salad with:
- Pizza Margherita (x2)
- Tilapia and Corn On The Cob
- Steak and Grated Butter Beets
- Steak and Corn On The Cob
Dessert: Will do without this week. Option is bread with natural peanut butter.
Found some coconut water in the supermarket. Interesting new product. We are planning a day on a bike trail and these will be good. They’ll also make a great post-workout drink with some protein powder.
I snuck my camera into the gym and used the self-timer to take some photos of myself working out yesterday. It was nice and quiet in there on a Saturday morning so it was a good time to do that.
This training program just keeps giving and giving! (NROL - Man of Constant Obligation). I’m not making a lot of strength gains (on paper), right? But I’ve concluded that my goal is to complete each workout with a challenging amount of weight, not necessarily breaking any records or reaching a new personal best every time. OK - now here’s the cool part: the program with have three (3) strength phases, that will likely push me out of my current comfort zone or will at least be designed to make me feel like I’m strong beyond belief! I’m suddenly excited about the NROL program!
We picked up our CSA share distribution yesterday. I didn’t take inventory but I saw lettuce, corn, beets, kale. I’m sure there’s some zucchini and summer squash too. We’ll prepare our coming week’s menu once we see exactly what we have. It’s a lot of work to clean and prepare the vegetables but doing that work up front makes them easier and more attractive to use for every meal. We’re managing to eat all of the veggies by the time we pick up the next batch but we have to make eating our CSA veggies a priority. Lunch and dinner must include a large salad or we’d never eat all of the lettuces.
Enjoyed a few days away from the office last week. Biking, sight seeing, loafing ....
Tomorrow it’s back to work and back to reality. Even sleeping until 8:15 AM is three more hours of sleep than I get on a typical weekday. And I love to sleep, so I’m usually in bed by 9:30 PM.
I love summer! Gentle breezes, open windows, quiet weekend mornings .......
Also made it to the gym to complete: New Rules Of Lifting, Hypertrophy I, Workout A
Dumbbell Incline Bench Press
Workout 4...25/5...30/5...30/5...25/5* ...25/5... *Failed at 30.
25 is easy. 30 is getting easy (most days). I can barely pick up 35s.
Here's this week's nutritional scheme:
6:30 AM - Omelet w/parsley, basil, and Canadian bacon
9:30 AM - Kale smoothie
12:30 PM - Caesar salad w/grilled chicken
3:30 PM - Greek yogurt w/diced peaches
6:30 PM - Post-workout shake
- Large Salad with:
- Grilled zucchini and peppers, steak sprinkled w/basil (x)
(Can substitute summer squash for zucchini.)
- Pizza Margherita (x2)
- Ham steak, corn-on-the-cob (x2)
- Hot dogs, baked beans
Dessert: Peanut butter (2 tbs.)
I'm using some of the zucchini that we received this week for a Zucchini Spice Cake recipe. My husband will bring one cake to work with him to share with his co-workers and I will bring one cake to work with me to share with my co-workers. (I'll have to at least sample it, right? )
Wow - I had to come see if that was you in your avi and sure enough....You look great! I skimmed through your log and see you have made some amazing progress. Seems like you have a good handle on things.
Wonderful avatar! And I'm not sure why I haven't been in here, but that will change from here on out. I just started Fat Loss II today and it's been awhile since I've done their workouts.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Only two more hypertrophy workouts left! I’ll take next week off for recovery which works out nicely as I am on vacation from work next week and then start the Strength I program!
I felt like I worked to exhaustion on every exercise in the below-listed Phase A workout.
I’ve worked up to 30-minute HIIT sessions. I won’t be adding more time to these sessions but will try to up the intensity and still be able to walk to my car and drive myself home. lol
Following is last week’s training progress: New Rules Of Lifting, Hypertrophy I, Workout A Dumbbell Incline Bench Press
Workout 5...20/15 20/15 20/15 reps Cable Seated Row
Workout 5...65/15 65/15 65/15reps Dumbbell Shoulder Press
Workout 5...10/15 20/15 20/15 (Had to break last set into two!) Wide-Grip Lat Pulldown
Workout 5...65/15 65/15 65/7 + 60/7 ( “ ) Barbell Close-Grip Bench Press
Workout 5...45/15 45/15 45/15 reps High Pull
Workout 5...45/15 45/15 45/15 reps Swiss-Ball Crunch
Workout 5...10/15 15/15 15/15 reps
I tacked on a 30-minute Arc Trainer HIIT to Workout 5. This is an increase of three minutes from my last HIIT workout. Hypertrophy 1, Workout B Squat
Workout 5...65/5 75/5 80/5 85/5 85/5 reps Deadlift Shrug
Workout 1... 60/5 65/5 75/5 85/5 90/5 reps Bulgarian Split Squat
Workout 5...15/5 20/5 20/5 20/5 20/5 reps Step Up
Workout 5...20/5 20/5 20/5 20/5 reps Reverse Crunch
Workout 5...15 15 15 (Used a Swiss ball between knees/ankles)
I tacked on a 30-minute Arc Trainer HIIT to Workout B, Workout 5.
We’re starting to receive cucumbers, peppers, in addition to the zucchini, summer squash, basil, corn, lettuces (red, curly green, Boston, romaine hearts), kale and bunch beets. It’s fun to watch the vegetables get larger. Last week I cut up six cucumbers that were the size of pickles. This week they were much larger, as were just about all of the vegetables.
I’ve become a human veg-o-matic on Sundays – cleaning, chopping, and preparing vegetables – and trying to come up with creative menus. I didn’t fare too good on the creative part. I’m not getting too much input from DH except to say that he needs to eat MORE. As such, here is my nutritional plan for this week:
6:30 AM – PN Super Shake with kale
9:30 AM – Jimmy Dean Egg Bowl
12:30 PM – Chicken salad on Boston lettuce
3:30 PM – Greek yogurt with ½ plum
6:30 PM – Post-workout shake
- Large salad with:
- Steak, buttered beets
- Ham steak, corn-on-the-cob (x2)
- Teriyaki-marinated steak, zucchini-pepper skillet (x2)
- Sloppy joes in wraps
- General Tsao’s chicken
Next measurement day is next Wednesday, I think.
[FONT=[/IMG]It doesn’t look like much on paper but I worked to exhaustion on these hypertrophy workouts. I’m taking the coming week off to recover which is nice because it coincides with a vacation week. It should be nice and relaxing. I have no plans whatsoever, just lots of hopes. Will come back strong (and with new tunes) to start Strength I.
I completed 30-minute HIIT sessions after each workout – one on an Arc Trainer and yesterday’s on an upright bike. A minute on the bike goes by sooooo slowly .... My face is almost on the bike pressed up to the clock watching the seconds tick by during the all-out times. I wanted to bail at 15 minutes, then 20 minutes ... but stuck with it to completion.
Got to bed at a decent time last night for the first time this week and woke up feeling rested for a change. (Damn facebook and twitter! Huge time wasters. Fun though.)
Following are my final workouts for “Man of Constant Obligation”: New Rules Of Lifting, Hypertrophy I, Workout A Dumbbell Incline Bench Press
Workout 6...25/10 25/10 25/10 25/10 reps Cable Seated Row
Workout 6...67.5/10 67.5/10 70/10 70/10 reps Dumbbell Shoulder Press
Workout 6...15/10 15/10 15/10 25/10 reps (Could not find 20# dumbbells) Wide-Grip Lat Pulldown
Workout 6...60/10 65/10 65/10 70/10 reps Barbell Close-Grip Bench Press
Workout 6...45/10 50/10 55/10 55/10 reps High Pull
Workout 6..45/10 45/10 50/10 45/10 reps (Sloppy!) Swiss-Ball Crunch
Workout 6...15/10 15/10 15/10 15/10 reps (Single dumbbell)
I tacked on a 30-minute Arc Trainer HIIT to Workout 6. Hypertrophy 1, Workout B Squat
Workout 6..55/15 55/15 60/15 reps Deadlift Shrug
Workout 6... 65/15 65/15 60/7,60/8 reps (Broke last set into two. Tired! Hot!) Bulgarian Split Squat
Workout 6...BW/15 5/15 BW/15 reps (Sweatin’. Wanted to curl up & rest.) Step Up
Workout 6...10/15 10/15 BW/15 reps Reverse Crunch
Workout 6...15 15 15 (Used a Swiss ball between knees/ankles)
I tacked on a 30-minute upright bike HIIT to Workout B, Workout 6.
LET THE RECORD SHOW: Did the first chinup of my life today! Possibly two if you count the first one where you jump up to the bar! First one!!! Afraid of failure, I'd been putting these off for ever. Today ... I .... did .... one! (Possibly two .... )
I still look ridiculous trying to do those high pulls. I am not light on my feet LOL. Plus the guys look at me like what in the world are you trying to do
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Neck..........13...........13. ............. 12.5..........12.25 .......12.25........12.5 "
Chest..........38.25.......39. 25 ......... 39...............38.25.......3 8.............38.75
Under ............................ ............ 32...............32.25.......3 1.............31.5
Waist....... ..31...........30.5........... ...29.5...........29.75....... .29.............29
Hips......... ..37.25.......36.5........... 36.5.............36.25....... 35.75........36.5
R Bicep... ..12.............12.25........ .. 11.75......... .11.75........12............11 .75
L Bicep......13.............12.5 ............ 11.5.............11.75........ 11.75......11.75
R Forearm. .9...............9............ . ..N/A..............9.......... ....9............N/A
L Forearm.. .9..............9............. .. N/A.............9............. .9............N/A
R Thigh.... .21............20.25.........2 0.25.......... .21.25........21............21 .25
L Thigh.... .21............20.5........... .21............ ...21.25........20.75.......21 .25
R Calf........13.25........12.75 . ........12.5 ............12.5.........13... .........12.75
L Calf........13.50........12.75 ..........12.5........... ..12.75......12.75........13
I'm moving on to the Strength stages. Just looking over the new workout and:
a) notice right away there are more Bulgarian split squats and step ups. Pffffft.
b) feel comfortable with all of the moves
c) alright! a new move: good mornings!
d) will substitute lat pulldowns for high-rep sets of chinups only
e) wish the gym would relocate the back extension equipment back to the first floor so that I can superset properly or maybe I should relocate a bench and dumbbells to that area. Hmmmm.... that can work! Yes!
I'm on vacation. We're having a heatwave and it is deliciously sultry and summery. I am home alone this week, in full recovery mode, and enjoying my planned downtime. I rarely have my home to myself. Yesterday I leafed through every catalog in my inbox (bought nothing!) then circulated my summer wardrobe. Today I am bonding with all of my shoes. I counted 66 pairs. That includes everything: flip flops, sneakers, boots, clogs, loafers, sandals, pumps, slingbacks ... They are stored in clear boxes with photos on the outside. Generally this system works (for about five minutes), except when the shoes are kept in circulation. Then they wind up at the bottom of the closet until the next season when they are put away.
Our CSA program loaded us up with three types of tomatoes, three types of lettuce, more corn, zucchini, summer squash, cucumbers, basil, parsley, kale and bunch beets. The 'mystery' vegetable is called maxixe (mashishi)...a spiny cucumber native to brazil. it's used in salads and can be cooked. I thought they were baby green peppers. All of that plus some vibrant zinnias!
I'm ready to start using the food scale that has been sitting on the countertop untouched for a couple of months. I shall TRACK my nutrition during September and collect some data. Another first. I've never counted calories or nutrients .. ever. Time to make that history. It doesn't have to be a grey area!
Our nutritional scheme for this vacation week:
6:30 AM PN Super Shake with kale
9:30 AM Two (2) hard-boiled eggs with lettuce leaves in whole-wheat wrap. Cherry tomatoes (4-5)
12:30 PM Green salad, .33 oz beef (skimpy portion but I'm not working out)
3:30 PM Greek yogurt, 1/2 peach or nectarine
6:30 PM Large salad (*) with:
- General Tsao's chicken
- Chicken salad wrap (leftover f/last week's lunch)
- Pot Roast and vegetables
- Grilled steak, corn-on-the-cob (x2)
- Pizza Margherite
- Honey Sesame Chicken
(*) Mediterranean Salad (cucumbers and tomatoes) or Green & Red Leaf Salad
Dessert: nuts, peanut butter, chocolate zucchini cake, medjool dates, organic turkish figs (not the best week for desserts)
I shoot for eight hours of sleep each night. I seem to be up later in the summer because of the televised Red Sox games so, generally, I get closer to seven hours lately.
Supplements:
- protein powder
- women's multivitamin
- calcium chews (2/day)
- 80 mg. aspirin
- fish oil (2/day)
Thankfully, no medications
. That must be a paper rock, I presume 
monkey wrench is tightly wedged in our nutritional plans for this week.
Linear Mode
