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 on vacation. We're having a heatwave and it is deliciously sultry and summery.
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.
'Til the next time ...
Nice Post. First congrats on the Chin Up - that is a real accomplishment!
From the measurements, it looks like you are leaning out - waist, hips and calf...am I reading that correctly?
I know what you mean about summer - this last week feels like the first real days of the season.
I've started to DVR the Sox...it hurts too much to stay up late and watch somedays.
Congrats on the chin-up. The first time you feel yourself rising up and suddenly you're looking over the top of the bar is amazing! I wanted to high-5 everyone in the gym! (But obviously didn't ).
I have to say that that green bikini looks great on you.
I feel lean but our wicked at-home know-it-all digital scale says my BF is 30%.
Poppie, I felt as light as air and as tall as a giant for a second there.
I just watched Nick Grantham's video for Inverse Chinups and was inspired to add these into my Strength I workouts wherever high-rep chinups are required. I had planned to stick with lat pulldowns and will still use them if the Smith machine isn't available for the inverse chins. Nice!!!
I feel lean but our wicked at-home know-it-all digital scale says my BF is 30%.
Change the settings on your scale. Put in that you are a 19 yr old male and you will get a 12% bodyfat reading. My scale gives me a different reading for each age and gender I enter. I just pick the one I like.
Here comes Hurricane Danny! Batten down the hatches and hunker down!
Here’s our nutritional scheme for this week:
6:30 AM Kale-Berry SuperShake
9:30 AM Two hard-boiled eggs on wrap with Boston lettuce
12:30 PM Salad with green leaf & romaine lettuces, tomatoes, cucumbers, and .3 oz beef
3:30 PM Greek yogurt with ½ c. strawberries
6:30 PM Post-workout shake
- Grilled chicken terriyaki with summer squash stir fry (x2)
- Eggplant parmigiana
- Steak, mediterranean salad, corn-on-the-cob
- Grilled chicken with pesto sauce
- Grilled pork chops with bunch beets
NO DESSERTS THIS WEEK. So far, so good ! Planning to make some blueberry-zucchini muffins tonight though.
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I’ve been tracking my food intake this week to get ready for my September data collection of calories, protein, fat, and carbs. It seems like a lot of work right now.
We are donating this week’s share distribution of vegetables to the local soup kitchen.
I started Strength I on Monday. I am following the “Man of Constant Obligation”. Here are results of my first two workouts: New Rules Of Lifting, Strength I, Workout A Squat
Workout 1...65/6 85/1 70/6 95/1 70/10 65/15 reps Bulgarian ffice:smarttags" />Split Squat
Workout 1...BW/15 BW/15 BW/15 reps Step Ups
Workout 1...5/15 5/15 5/15 reps Back Extensions
Workout 1...BW/10 5/10 reps Swiss Ball Crunch
Workout 1...10/10 10/10 reps Single 10# dumbbell
I tacked on a 30-minute Arc Trainer HIIT to Workout 1. Strength I, Workout B Barbell Bench Press
Workout 1..55/6 70/1 60/6 75/1 60/12 reps Barbell Bentover Row
Workout 1... 50/6 70/1 55/6 75/1 60*/10 reps *Heavy! Close-Grip Lat Pulldown
Workout 1... 67.5/6 75/8 reps Try 80#! Dumbbell Shoulder Press
Workout 1...25/8 25*/8 reps (*Suddenly was feeling tired. Eyes closing. Weird.) Lower-Body Russian Twist
Workout 1...15 10 reps 10 reps
I tacked two 15-minute HIITs (stairclimber and ellyptical) to Workout 1.
I enjoyed Workout B much more than Workout A.
I am a (wo)man of constant obligations. Sometimes I get three workouts in, but I usually just do 2. The bad thing is that I get so tired of my workouts before I get to move on to the next. I am only on 4 of 6 => 3 more weeks of hypertrophy. I am so ready to go to the next workout.
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
I collected my first day of nutritional data and found that yesterday I ate 2008 calories with:
Fat 27%
Carbs 39%
Protein 34%
I had doubted that I was eating enough protein but see that I’m eating more than enough. It didn’t help that my first dinner of captured data included my homemade pesto with all that yummy extra-virgin olive oil and parmesean cheese. But, this is the reality.
We donated our last distribution share of CSA veggies to the Lazarus House on Saturday. It was a win-win situation. The soup kitchen was pleased to receive the vegetables and we are able to catch up with the remainder of the veggies in our refrigerator this week. As such, here’s our nutritional scheme for this week:
6:30 AM PN – Two Great Tastes Supershake
9:30 AM Two hard-boiled eggs on wrap with Boston lettuce
12:30 PM Salad with green leaf lettuces, tomatoes, cucumbers, and .3 oz beef
3:30 PM Greek yogurt with one banana
6:30 PM Post-workout shake Large salad with:
- Grilled chicken with pesto sauce, grilled summer squash,
- Stuffed green peppers
- Pizza Marguerite
- Honey sesame chicken and summer squash stir fry
- Grilled pork chops with bunch beets
- Rice and beans
Dessert: Raw unsalted cashews, blueberry-zucchini muffins
I am following the “Man of Constant Obligation”. Here are results of the last two workouts I completed: New Rules Of Lifting, Strength I, Workout C Deadlift
Workout 1...70/6 95/1 75/6 100/1 65*/10 65/15 reps *Should have gone heavier. Romanian Deadlift
Workout 1...65/8...70/8 reps Static Lunge
Workout 1...45/8...45/8 reps Good Morning
Workout 1...45/8 N/A reps *Had to cut workout short for ride home. Incline Reverse Crunch
Workout 1... 8 N/A reps * Had to cut workout short for ride home. Strength I, Workout D Chin Up
Workout 1.... 6* 1** 6 * 1** 10 * reps * Inverse pull
** Standard chin up – no addl weight
· Need to try to touch chest to bar. Barbell Shoulder Press
Workout 1... 50/6 60/1 55/6 65/1 50/10 reps Dumbbell Bench Press
Workout 1... 25/8 25/8 reps Wide-Grip Seated Row
Workout 1...60/8 65/8 reps Upper-Body Russian Twist
Workout 1...10/10 15/10 Single dumbbells.
The first week of tracking my calories, fat, carbs, and protein was challenging. I’m still learning how and when to use our scale, copying information from labels, and using Daily Plate website to fill in the blanks. I won’t say this is perfect but I’m trying to be thorough.
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GOAL (MAINT.) 1950 – 2194 calories 30% Fat 40% Carbs 30% Protein
MY AVERAGE..........2020......... ..........25% Fat...45% Carbs..30% Protein
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The week I tracked started off smoothly and deteriorated as the holiday weekend began. Sausage sub and ice cream at the Friday night concert, pinchos from a wagon at the Feast of the Three Saints on Saturday, and blueberry-zucchini bread ‘til Monday night. This weekend was out of the ordinary so future entries should look much improved.
TRACKING CONCLUSION TO DATE: Since I am still trying to shed some pounds and inches, I should reduce my calories.
We picked up our CSA veggies and this week we received some gorgeous zinnias, cantaloupe (!), eggplant, zucchini, summer squash, green, red, and chili peppers, romaine hearts, and curly-leaf green lettuce, cucumbers, red tomatoes, plum tomatoes, and cherry tomatoes.
We’re having trouble consuming our distribution share of zucchini and so I’ve been getting creative about adding it to things that we like – cranberry bread, blueberry bread and muffins – with good and bad results. Yeah, it tastes great! But ... I don’t have room in my nutritional plan for breads and muffins. And ... there’s still a lot of zucchini in the refrigerator. I used it in my Summer Squash Stir Fry recipe last night, replacing the summer squash with zucchini. Still, for four servings I only used one good-sized zucchini. Funny ... looking at my below-listed menu, I don’t see any other meals with zucchini. No wonder it’s still in the refrigerator.
That said, here’s our nutritional scheme for this week:
6:30 AM Strawberry Super Shake
9:30 AM Two hard-boiled eggs on wrap with Boston lettuce
12:30 PM Fried eggplant, plum tomato slices w/fresh parsley, provolone slice,
cantaloupe chunks
3:30 PM Greek yogurt and banana
6:30 PM Post-workout shake
- Summer-squash stir fry, honey sesame chicken Green Salad with:
- Turkey Burgers, Thick slices of red tomato (x2)
- Steak, buttered beats
- Rice and beans, cucumber slices
- Pizza Marguerite
- Zucchini Parmesan
NO DESSERTS THIS WEEK. So far, so good! Need to behave. Next measurements day is Friday, September 11.
Supplements:
- women’s multivitamin
- calcium chews (2/day)
- fish oil (2/day)
- 80 mg aspirin
Sleep: I average 7-8 hours per night. I was getting 11-12 hours on the weekends. I guess I must need it!
I’m working on NROL’s Strength I phase and am following the “Man of Constant Obligation”. Here are results of my first two workouts of A and B.
I think the pre-workout banana and yogurt combo provide more energy than the berries and yogurt. I had so much more energy for yesterday’s NROL Strength I, Workout B than the last time I did that workout. New Rules of Lifting, Strength I, Workout A Squat
Workout 1...65/6 85/1 70/6 95/1 70/10 65/15 reps
Workout 2...70/6...90/1...75/6...100/1 ..70/12...65/15 Bulgarian ffice:smarttags" />Split Squat
Workout 1...BW/15 BW/15 BW/15 reps
Workout 2...5/15........5/15........8/ 15 Step Ups
Workout 1...5/15 5/15 5/15 reps
Workout 2...8/15...8/15...8/15 Back Extensions
Workout 1...BW/10 5/10 reps
Workout 2...BW/10...8/10 Swiss Ball Crunch
Workout 1...10/10 10/10 reps Single 10# dumbbell
Workout 2...15/10...15/10 Strength I, Workout B Barbell Bench Press
Workout 1...55/6 70/1 60/6 75/1 60/12 reps
Workout 2...60/6...75/1...65/6...75/1. ..65/10 Barbell Bentover Row
Workout 1... 50/6 70/1 55/6 75/1 60*/10 reps *Heavy!
Workout 2....55/6...80/1...65/6...75/1 ...65/12 Close-Grip Lat Pulldown
Workout 1... 67.5/6 75/8 reps Try 80#!
Workout 2... 75/8......85/8 Dumbbell Shoulder Press
Workout 1...25/8 25*/8 reps (*Suddenly was feeling tired. Eyes closing. Weird.)
Workout 2...30/8...30/7 Lower-Body Russian Twist
Workout 1... 10 reps 10 reps
Workout 2... 12.reps...12.reps
I tacked two 15-minute HIITs (stairclimber and ellyptical) to Workout 1.
I added 30-minute HIIT (arc trainer and upright bike) to Workout 2.
I enjoy Workout B much more than Workout A. Would ANYONE disagree with me on that?
Sorry, it sounds like you weren't having a good day. I do hope that it passes.
On the zucchini - I don't like it much myself, but lately we've been making a roasted veggie mix, and adding zucchini at the end. We've got a ton of cherry/grape tomatoes so we're using those as well.
2 cups cherry/grape tomatoes, halved
1 medium onion, cut in half, then slivered
2 cups cauliflower, cut into flowerets
Toss with basil, garlic slices, chili flakes, pepper, salt and a Tb oil
Roast at 400F for 30-40 mins, add zucchini (about 8oz) cut in quarters, then sliced. Cook for another 20 minutes.
At this point I toss with a little parmesan and serve with a smoked chicken & turkey sausage. In the past though I've tossed it with a little pasta as well. If you were going to add pasta you might want to cut the veggies back a bit as it makes quite a bit.
I am following NROL’s “Man of Constant Obligation”. I’ve been getting to the gym three times per week. I’m excited about all of the workouts lately. I’m half-way through Strength I. Here are results of the latest two workouts I completed:
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[SIZE=/>[FONT=[/IMG] New Rules Of Lifting, Strength I, Workout C Deadlift
Workout 1...70/6 95/1 75/6 100/1 65*/10 65/15 reps *Should have gone heavier.
Workout 2...85/6...110/1..90/6..115/1. ..75/12.....75/15* Try 20 reps, same wt. Romanian Deadlift
Workout 1...65/8...70/8.....70/8 reps
Workout 2...70/8...70/10....75/10 Static Lunge
Workout 1...45/8...45/8...45/8 reps
Workout 2...50/8...50/10...50/10 Good Morning
Workout 1...45/8 N/A reps *Had to cut workout short for ride home.
Workout 2...45/10...50/10 Incline Reverse Crunch
Workout 1... 8 N/A reps * Had to cut workout short for ride home.
Workout 2......10....10 Strength I, Workout D Chin Up
Workout 1.... 6* 1** 6 * 1** 10 * reps
...* Inverse pull, need to touch chest to bar
...**Standard chin up – no addl weight
Workout 2.... .6.....1......6.....1.......10 Same as above Barbell Shoulder Press
Workout 1... 50/6 60/1 55/6 65/1 50/10 reps
Workout 2 ..55/6...70/1...60/6...65*/1.. 55/7 *Tried 75 lb, then 70 Dumbbell Bench Press
Workout 1... 25/8 25/8 reps
Workout 2... 30/8..30/6 Wide-Grip Seated Row
Workout 1...60/8 65/8 reps
Workout 2...60/10..65/8 Upper-Body Russian Twist
Workout 1...10/10 15/10 Single dumbbells.
Workout 2...BW/10...2/10 Minimal equip. in area.
I collected my second week of nutritional data. My average calories were 1858 with:
Fat 19%
Carbs 50%
Protein 31%
I weighed in at 129.2 last week, disappointing but par for the course for me. As soon as I start tracking food, that’s all I want to do is eat! ha Looks like I need to shoot for a few less calories and carbs, and more fat.
My workplace announced that they will start the Weight Watchers program at work if there is enough interest. I should know within a week if that will happen. I have 7-10 lbs. that would be a major accomplishment to lose. I thought about trying the Precision Nutrition women’s lean-eating coaching program but it’s a lot more expensive. Besides, I already know what both programs are all about ... and they encourage similar habits.
Our CSA vegetable distribution included zinnias, romaine, red-leaf, curly-green, and Boston lettuces, kale, Japanese, Ghostbuster, and regular eggplant, okra, basil, baby pumpkins, zucchini, green peppers, and hot green, purple, red, and orange peppers.
As such, here’s our nutritional scheme for this week:
6:30 AM Scrambled eggs w/peppers & onions, Canadian bacon
9:30 AM Mixed ffice:smarttags" />Berry Supershake with Kale
12:30 PM Salad with romaine and red-leaf lettuce, grilled chicken
3:30 PM Greek yogurt with ½ nectarine
6:30 PM Post-workout shake Large mixed salad or Summer Squash Stir Fry with:
- Eggplant parmigiana
- Turkey burger
- Pizza Marguerite
- Swiss steak
- Ham steak with bunch beets
- Rice and beans
Dessert: nuts and berries
The scale was down to 126.6 this morning, down 2.6 lb. from last Friday.
I’ve been getting to bed as early as possible the last few nights and feel rested after a few late nights.
Here are results of my last two workouts. I like to compare, so I add previous workouts too. New Rules of Lifting, Strength I, Workout A Squat
Workout 1...65/6...85/1...70/6.....95/ 1....70/10...65/15 reps
Workout 2...70/6...90/1...75/6...100/1 ....70/12...65/15
Workout 3...70/6...95/1...75/6...100/1 ....70/10...65/20 Bulgarian Split Squat
Workout 1...BW/15 BW/15 BW/15 reps
Workout 2...5/15........5/15........8/ 15
Workout 3...5/15........8/15........8/ 15 Step Ups
Workout 1...5/15 5/15 5/15 reps
Workout 2...8/15...8/15...8/15
Workout 3...8/15...8/15...8/15.......W hy didn’t I use 10? Back Extensions
Workout 1...BW/10 5/10 reps
Workout 2...BW/10...8/10
Workout 3...8/15.......8/10 Swiss Ball Crunch
Workout 1...10/10 10/10 reps Single 10# dumbbell
Workout 2...15/10...15/10
Workout 3...15/10...15/15 Strength I, Workout B Barbell Bench Press
Workout 1...55/6 70/1 60/6 75/1 60/12 reps
Workout 2...60/6...75/1...65/6...75/1. ..65/10
Workout 3...65/6...75/1...70/6...80/1. ..65/12 Barbell Bentover Row
Workout 1... 50/6 70/1 55/6 75/1 60*/10 reps *Heavy!
Workout 2....55/6...80/1...65/6...75/1 ...65/12
Workout 3...60/6...70/1*...70/6...85/1 ...70/10 *Too easy Close-Grip Lat Pulldown
Workout 1....67.5/6 75/8 reps Try 80#!
Workout 2....75/8......85/8
Workout 3....80/8......90/6 Dumbbell Shoulder Press
Workout 1...25/8 25*/8 reps (*Feeling tired. Eyes closing. Weird.)
Workout 2...30/8...30/7
Workout 3...30/7...30/5 Lower-Body Russian Twist
Workout 1... 10 reps 10 reps
Workout 2... 12.reps...12.reps
Workout 3...14*..........14* Used Swiss ball between feet.
I’ve been adding 30-min HIIT to most workouts.
Our CSA vegetable distribution included zinnias, basil, butternut squash, buttercup squash, small bushel of gourds, green peppers, hot peppers, lettuces (romaine, curly-green, red-leaf), eggplant, zucchini, cucumbers, and two pumpkins!
As such, here’s our nutritional scheme for this week:
6:30 AM Supershake (Chocolate Raspberry)
9:30 AM Ham and egg wrap, orange
12:30 PM Eggplant with salad, plum tomatoes, provolone cheese
3:30 PM Greek yogurt with strawberries
6:30 PM Post-workout shake Large mixed salad or Summer Squash Stir Fry with:
- Swiss steak (x2)
- Roasted chicken, sauteed tomatoes and onion (x2)
- Pasta with sauce (ground beef/eggplant) (x2)
- Oatmeal
Finished up the third of fourth Workout C and D:
New Rules Of Lifting, Strength I, Workout C Deadlift
Workout 1...70/6 95/1 75/6 100/1 65*/10 65/15 reps
Workout 2...85/6...110/1..90/6..115/1. ..75/12.....75/15*.
Workout 3...85/6...105/1...95/6..120/1 ...80/12...75/20 Romanian Deadlift
Workout 1...65/8...70/8.....70/8 reps
Workout 2...70/8...70/10....75/10
Workout 3...70/10.75/10....80/10 Static Lunge
Workout 1...45/8...45/8...45/8 reps
Workout 2...50/8...50/10...50/10
Workout 3...50/8...55/10...55/10 Good Morning
Workout 1...45/8 N/A reps
Workout 2...45/10...50/10
Workout 3...55/10...55/10 Incline Reverse Crunch
Workout 1... 8 N/A reps * Had to cut workout short for ride home.
Workout 2......10....10
Workout 3.....10.....10 Strength I, Workout D Chin Up
Workout 1.... 6* 1** 6 * 1** 10 * reps
...* Inverse pull, need to touch chest to bar
...**Standard chin up – no addl weight
Workout 2.... .6.....1......6.....1.......10 Same as above
Workout 3..... 6.....3......6.....2.......11 “ Barbell Shoulder Press
Workout 1... 50/6 60/1 55/6 65/1 50/10 reps
Workout 2 ..55/6...70/1...60/6...65*/1.. 55/7
Workout 3...55/6...70/1...60/6...70/1. ..55/8 Dumbbell Bench Press
Workout 1... 25/8 25/8 reps
Workout 2... 30/8..30/6
Workout 3.....30/8...30/8 Wide-Grip Seated Row
Workout 1...60/8 65/8 reps
Workout 2...60/10..65/8
Workout 3...65/8...67.5/8 Upper-Body Russian Twist
Workout 1...10/10 15/10 Single dumbbells.
Workout 2...BW/10...2/10 Minimal equip. in area.
Workout 3...15/12.....15/15
I added 30 minutes HIIT to each of the above-listed workouts.
Hey there - little late, but congrats on that loss and continued strength gains. What more could you ask for, right?
I have been wanting to do a CSA for a while now. DH doesn't think it will be a waste since I am notorious for buying veggies and forgetting about them. I think as long as you plan ahead it would work just fine.
Our vegetable CSA program will end this coming weekend. LOVED the CSA program and plan to do it again next year. Our farmer was disappointed with this year's crop because of the rain in the northeast but I couldn't tell that we were having a bad year. We sure did get a lot of stuff. You do need to plan ahead and take care of those vegetables. It wasn't unusual to spend two to three hours each weekend washing, cutting, and storing them, not to mention the time involved with meal planning. The most important thing to do is to EAT THEM! We didn't have a lot of waste. I did bring in a few things for my co-workers and we donated one week's distribution to the local soup kitchen. Checkout www.localharvest.org for a farm near you. There are also fruit CSAs which sound lovely but spelll TROUBLE for someone like me who would end up baking a lot.
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My husband, Jeff, has switched gears with his goals again and is in weight-gaining Vince DelMonte-mode again. The last time he/we did this I was about three months into my NROL4W program and gained five pounds. With smaller portions and smarter choices I won’t let that happen again. I was shocked to hear Jeff say that he’d like to try more vegetarian meals. I’M ALL FOR THAT!!!!
Here’s my nutritional scheme for this week:
6:30 AM – Chocolate Peanut Butter Shake
9:30 AM – Bran flakes w/cotttage cheese, almonds, strawberries
12:30 PM – Red-leaf lettuce salad with meatballs
3:30 PM – Cottage cheese w/fruit cocktail, peanuts
6:30 PM – Post workout shake
- Oatmeal, protein powder, blueberries
- Eggplant gumbo with brown rice
- Eggplant gumbo with steak
- Eggplant Parmesan
- Burgers, butternut squash
Can’t believe I’m almost done Strength I. I’ve added my Workout 4 information below. NOTE: I’m disappointed that I never asked anyone to spot me. I know that I could lift more on the bench press but, without a spotter, I’m limited and forced to stay in my comfort zone. New Rules of Lifting, Strength I, Workout A Squat
Workout 1...65/6...85/1...70/6.....95/ 1....70/10...65/15 reps
Workout 2...70/6...90/1...75/6...100/1 ....70/12...65/15
Workout 3...70/6...95/1...75/6...100/1 ....70/10...65/20
Workout 4...75/6...95/1...80/6...105/1 ....75/12...70/20 Great effort! Bulgarian ffice:smarttags" />Split Squat
Workout 1...BW/15 BW/15 BW/15 reps
Workout 2...5/15........5/15........8/ 15
Workout 3...5/15........8/15........8/ 15
Workout 4...8/15........8/15........8/ 15 Not much but all I’ve got! Step Ups
Workout 1...5/15 5/15 5/15 reps
Workout 2...8/15...8/15...8/15
Workout 3...8/15...8/15...8/15..Why didn’t I use 10?
Workout 4...10/15..10/15..10/15 Back Extensions
Workout 1...BW/10 5/10 reps
Workout 2...BW/10...8/10
Workout 3...8/15.......8/10
Workout 4...10/10...10/10 Swiss Ball Crunch
Workout 1...10/10 10/10 reps, Single dumbbell
Workout 2...15/10...15/10
Workout 3...15/10...15/15
Workout 4...20/10...20/10 Strength I, Workout B Barbell Bench Press
Workout 1...55/6 70/1 60/6 75/1 60/12 reps
Workout 2...60/6...75/1...65/6...75/1. ..65/10
Workout 3...65/6...75/1...70/6...80/1. ..65/12
Workout 4...70/6...75/1...75/6...85/1. ..70/12 Barbell Bentover Row
Workout 1... 50/6 70/1 55/6 75/1 60*/10 reps
Workout 2....55/6...80/1...65/6...75/1 ...65/12
Workout 3...60/6...70/1*...70/6...85/1 ...70/10 *Too easy
Workout 4...65/6...80/1....75/6...90/1 ...70/12 Close-Grip Lat Pulldown
Workout 1....67.5/6 75/8 reps
Workout 2....75/8......85/8
Workout 3....80/8......90/6
Workout 4....80/6...90/6 Dumbbell Shoulder Press
Workout 1...25/8 25*/8 reps
Workout 2...30/8...30/7
Workout 3...30/7...30/5
Workout 4...80/7...25/5 Couldn’t lilft 30s. Lower-Body Russian Twist
Workout 1... 10 reps 10 reps
Workout 2... 12.reps...12.reps
Workout 3...14*..........14* *Swiss ball bet. feet.
Workout 4...15*..........15*
I adding 30-min HIIT to these workouts.
I love the idea of a CSA and hope that there are more options around here in the future. The one thing I eventually want to do it go to locally raised beef. Sadly, at the moment I couldn't commit to the cost. However, it's a mental note for me (and a bookmark) once I'm back employed full time.
MEASUREMENTS DAY
Scale read: 127.6 (Can’t brag, can’t complain.) Relieved it nudged down from the 129 area. We have fattening foods in the house because my husband is trying to gain now. Peanuts, cheeses, carb-rich foods (pasta, bran flakes). I try to keep the blinders on and stick with my own plan. Still ... those peanuts are tricky, and tempting!
............... 7/29/09.........8/19/09....10/08/09
Here’s our nutritional scheme for this week:
6:30 AM Supershake (Berry/Kale)
9:30 AM Cottage cheese, strawberries, almonds, bran flakes
12:30 PM Salad, roasted peppers, meatballs
3:30 PM Cottage cheese, fruit cocktail, peanuts
6:30 PM Large green salad:
- PN – Chicken Pesto Pizza
- Eggplant Parmesan, green salad
- Boca burger, potatoes, baked beans (x2)
- Oatmeal, protein powder, blueberries
- Stuffed cubanella peppers (x2)
Found a great butternut squash recipe (with apple juice, brown sugar, and cinnamon) that I want to try. It isn’t PN compliant but it might be just the thing to get my husband to at least TRY the squash.
I finished NROL’s Strength I phase and moved on to Strength II this week without a recovery week. I will be on vacation in two weeks and decided to wait until then and take a full week off from working out while I skulk the streets of London.
Notes: I’m pleased with my progress with chin ups. I feel confident in approaching the equipment and trying to do more than one. In the meantime, I enjoy completing the Inverse Pulls on the Smith machine as a chin up substitute.
I am frustrated at my progress on shoulder presses – barbell and dumbbell -- I’m struggling at the 60 lb. mark on both. New Rules Of Lifting, Strength I, Workout C Deadlift
Workout 1...70/6 95/1 .75/6 100/1 65*/10 65/15 reps
Workout 2...85/6..110/1...90/6...115/1 ...75/12.....75/15
Workout 3...85/6..105/1...95/6....120/ 1...80/12...75/20
Workout 4...90/6..110/1...100/6..125/1 ...85/12...80/15 Romanian Deadlift
Workout 1...65/8...70/8.......70/8 reps
Workout 2...70/8....70/10....75/10
Workout 3...70/10..75/10....80/10
Workout 4...75/10..80/10....85/10 Static Lunge
Workout 1...45/8...45/8...45/8 reps
Workout 2...50/8...50/10...50/10
Workout 3...50/8...55/10...55/10
Workout 4...55/8...60/8...65/8 Good Morning
Workout 1...45/8 N/A reps
Workout 2...45/10...50/10
Workout 3...55/10...55/10
Workout 4...60/10...60/10 Incline Reverse Crunch
Workout 1... 8 N/A reps
Workout 2......10....10
Workout 3.....10.....10
Workout 4......10....10 Strength I, Workout D Chin Up
Workout 1.... 6* 1** 6 * 1** 10 * reps
..................* Inverse pull, need to touch chest to bar
.................**Standard chin up – no addl weight
Workout 2.... .6.....1......6.....1.......10 Same as above
Workout 3..... 6.....3@...6.....2@...11 @ Touching floor.
Workout 4......6.....3@...6.....2@...1 0 Barbell Shoulder Press
Workout 1... 50/6 60/1 55/6 65/1 50/10 reps
Workout 2 ..55/6...70/1...60/6...65*/1.. 55/7
Workout 3...55/6...70/1...60/6...70/1. ..55/8
Workout 4...60/5...70/1...60/6...70/1. ..50/12 Dumbbell Bench Press
Workout 1... 25/8 25/8 reps
Workout 2... 30/8..30/6
Workout 3.....30/8...30/8
Workout 4.....30/8...30/8 Wide-Grip Seated Row
Workout 1...60/8 65/8 reps
Workout 2...60/10..65/8
Workout 3...65/8...67.5/8
Workout 4...65/8...65/8 Upper-Body Russian Twist
Workout 1...10/10 15/10 Single dumbbells.
Workout 2...BW/10...2/10 Minimal equip. in area.
Workout 3...15/12.....15/15
Workout 4...15/10.....15/10
I added 30 minutes HIIT to one of the above-listed workouts (arc trainer).
That’s it for now. I’ve already completed the first Strength II workout and will be heading to the gym this afternoon for the second workout.
Fall is fabulous! Enjoy your healthy pursuits!
Change the settings on your scale. Put in that you are a 19 yr old male and you will get a 12% bodyfat reading. My scale gives me a different reading for each age and gender I enter. I just pick the one I like.
Scale was down to 126.4 lb. yesterday and this morning. What a relief! Even after my peanut overdose last weekend! Here’s what we’re having to eat this week:
6:30 AM – Supershake with olive oil, fruit, cottage cheese, and kale
9:30 AM – Hard boiled egg (1), slice of deli roast beef
12:30 PM – Salad with grilled chicken
3:30 PM – ½ c. lowfat cottage cheese, ¼ c. fruit cocktail, 18 peanuts
6:30 PM – Post-workout shake
- Haddock with salad
- ffice:smarttags" />Turkey links with cheese, applesauce, fruit cocktail, Cabot cheddar cheese cube
- Steak, roasted peppers, salad, brown rice
- Oatmeal, protein powder, blueberries
- Steak & cheese wrap, Yukon potatoes
- Stuffed cubanella peppers
fficeffice" />Supplements:
- ladies multivitamin
- fish oil, 2/day
- calcium chew, 2/day
- 80 mg. aspirin
No medications!
Sleep: Ave. 7-1/2 hours/night.
I am enjoying NROL Strength II very much. The workouts are exciting and short. I was expecting to ace the Rack Deadlift but wasn’t prepared for the challenge. I may have had the squat rack side bars up an inch or so too high and will lower it one hole next time to bring it to just below my knee. It was challenging and I was tempted to lower the weight but I didn’t and lived to tell the tale.
I follow each workout with a 30-minute HIIT session and a 15-minute post-workout stretching period.
Sorry for the overload of data. I guess I forgot to log my A & B workouts earlier, so here they are in addition to the C & D workouts that I completed this week. New Rules of Lifting, Strength II, Workout A Squat
Workout 1...70/4...75/4...85/4...70/12 Quarter Squat
Workout 1...85/3...95/3...125/3 Good Morning
Workout 1...60/8...65/8 Dynamic Lunge
Workout 1...45/10...55/8 Swiss Ball Crunch
Workout 1...15/10...15/10 Strength II, Workout B Barbell Bent Over Row
Workout 1...80/4...80/4...70/8...65/12 Barbell Bench Press
Workout 1... 70/4...70/4...65/8...60/12 Underhand-Grip Lat Pulldown
Workout 1....75/4...85/4...75/12 Dumbbell Shoulder Press
Workout 1...30/4...30/4...25/12 Upper-Body Russian Twist
Workout 1... 20/6...25/6 Strength II, Workout C Deadlift
Workout 1...100/4...110/4...115/4...95/ 12 Rack Deadlift
Workout 1...125/3...125/3...125/3 Bulgarian Split Squat
Workout 1...8/8...8/10 Ready for more weight. Back Extension
Workout 1...25/8...25/8 Hanging Leg Raise
Workout 1... 6...6 Strength II, Workout D Barbell Push Press
Workout 1.... 60/4...65/4...60/8...55/12 Go 5 lb. more. Wide-Grip Lat Pulldown
Workout 1... 75*/4...70/4...70/8...65/12 *Poor form. Bumbbell Incline Bench Press
Workout 1... 30/4...30/4...25/ Cable Seated Row
Workout 1...75/4...80/4...65/12 Dumbbell Upper-Body Russian Twist
Workout 1...20/6...25/6
Be brave! Be strong! Thanks for reviewing my training log!
My workouts have been a real stress buster this week. I’m so lucky to be excited by my NROL Strength II program.
I didn’t do any HIIT this week and have no regrets. Will take a recovery week next week and will be back in the swing of things in November.
I tried the Smith machine for my bench press yesterday. I didn’t think that the bar weighed anything so I put my usual 70 lbs on it, set it up, and proceeded to do one rep (at least I think I did!). It was way too heavy so I lowered the weight to 50 lbs. and did another rep. I asked one of the guys nearby how much the bar weighed and he said 45 lb. (Still trying to confirm this. My husband said it might only weigh 35 lb.) So now I’m flabbergasted (and thrilled) that I may have bench pressed over 100 lb!
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In addition, when I did my Dynamic Lunges I normally would have set up with 50 lbs. But I mistakenly set up for Good Mornings and put 65 lb. on the barbell. I proceeded to do the lunges with that weight and then noticed my error. I was so pleased that I completed the first set with that weight and that I did it again for the second set. (Hmmmm ..... there might be something to that mind-over-matter thing..... I never would have attempted to put 65 lb. on for the lunges.) New Rules of Lifting, Strength II, Workout A Squat
Workout 1...70/4...75/4...85/4...70/12
Workout 2...70/4*..70/4...85/4...75/12 *Thought I had 80 lb on there. Quarter Squat
Workout 1...85/3...95/3...125/3
Workout 2...125/3...130/3...130/3 Good Morning
Workout 1...60/8...65/8
Workout 2...65/10...75/10 Dynamic Lunge
Workout 1...45/10...55/8
Workout 2...65/8...65/8 Swiss Ball Crunch
Workout 1...15/10...15/10
Workout 2...20/12...20/12 Strength II, Workout B Barbell Bent-Over Row
Workout 1...80/4...80/4...70/8...65/12
Workout 2...80/4...80/4...70/8...65/12 Barbell Bench Press
Workout 1... 70/4...70/4...65/8...60/12
Workout 2... 95/4...85/4...85/8...75/12 (Smith = 45lb or 35?) Underhand-Grip Lat Pulldown
Workout 1....75/4...85/4...75/12
Workout 2...90/4...90/4...80/12* (Form was bad.) Dumbbell Shoulder Press
Workout 1...30/4...30/4...25/12
Workout 2...30/4...30/4...25/12 Upper-Body Russian Twist
Workout 1... 20/6...25/6
Workout 2...25/12...35/9
Scale is reading 126.8. I’ve been kind of hungry and exhausted by bedtime this week. I do love to sleep though. Here’s what we have to eat this week:
6:30 AM – Supershake with Choc-PB, PP, olive oil, banana, cottage cheese
9:30 AM – Almond butter / apple butter wrap, 2 – turkey sausages
12:30 PM – Green salad, fried eggplant, plum tomato, mozzarella, dried parsley
3:30 PM – ½ c. low fat cottage cheese, ¼ c. fruit cocktail, 1.5 oz. unsalted peanuts
6:30 PM – Post-workout shake
- Haddock with salad
- Steak and scrambled eggs
- Elbow macaroni with eggplant/ground beef/onion-tomato sauce
Supplements:
- ladies multivitamin
- fish oil, 2/day
- calcium chew, 2/day
- 80 mg. aspirin
No medications!
Sleep: Ave. 7-1/2 hours/night.
The bar on our Smith Machine weighs 15 lbs -- you may be able to find it posted somewhere on the machine. Why are you using a Smith for your BP anyway??
I've got a million excuses why I won't ask for a spotter. All poor excuses. I haven't used my MP3 player for the past couple of weeks and notice that I am much more outgoing and friendly. Maybe I'll keep it going and get beyond my personal issues. I tell myself that I'm extremely shy but ... that ain't it.
Neck.......... 12.25........12.5 .............13...........12.5"
Chest......... 38.............38.75.......... ..38.5........38
Under ........ 31............31.5............ ..31.5........32
Waist......... 29.............29............. ...30...........30
Hips........... 35.75........36.5............. .36..........36.75
R Bicep... ... 12............11 .75...........12..........12
L Bicep..... ..11.75........11.75.......... ..12..........11.5
R Forearm ....9.............N/A......... . .....9...........N/A
L Forearm ....9.............N/A......... . .....9............N/A
R Thigh.... ..21.............21 .25..........21.5.........21.5
L Thigh... ...20.75.........21 .25..........21.5.........21
L Calf.........13... .........12.75...........13.............13
R Calf.........12.75.........13...............13.25........13
Where the heck did my strength go?
I was off in London to watch our beloved New England Patriots stomp all over the Tampa Bay Buckaneers at Wembley Stadium. It was a really fun experience. While we were there we did a lot of walking and sightseeing while visiting with some family members who met us there for a reunion.
I returned to the gym after an almost two-week recovery period and completed the second workouts of my NROL Strength II, C & D. They went a’something like this: Strength II, Workout C Deadlift
Workout 1...100/4...110/4...115/4...95/ 12
Workout 2...100/4...110/4...115/3...95/ 12 Rack Deadlift
Workout 1...125/3...125/3...125/3
Workout 2... 95/3...100/3...115/3 Where’d my strength go?) Bulgarian Split Squat
Workout 1...8/8...8/10 Ready for more weight.
Workout 2...8/10...10/8 Back Extension
Workout 1...25/8...25/8
Workout 2...6/8...25/8...25/8 Hanging Leg Raise
Workout 1... 6...6 V Crunch Abs
Workout 2......6...6 Hung from Smith machine Strength II, Workout D Barbell Push Press
Workout 1.... 60/4...65/4...60/8...55/12 Go 5 lb. more.
Workout 2... 60/4...60/4...55/8...50/12 Wide-Grip Lat Pulldown
Workout 1... 75*/4...70/4...70/8...65/12 *Poor form.
Workout 2...70/4...75/4...70/8...65/12 Bumbbell Incline Bench Press
Workout 1... 30/4...30/4...25/12
Workout 2...30/4...30/4...25/12 Cable Seated Row
Workout 1...75/4...80/4...65/12
Workout 2...75/4...80/4...70/12 Dumbbell Upper-Body Russian Twist
Workout 1...20/6...25/6
Workout 2...15/12...15/12
Meal scheme was sketchy this week:
6:30 AM Fruit and cottage cheese Super Shake
9:30 AM Eggs, turkey sausage
12:30 PM Green salad with chicken salad
3:30 PM Greek yogurt, strawberries
6:30 PM Post-workout shake
- Roast beef, baked potato (1/2), salad
- Pork chop, vegetarian beans, green salad
- Steak tips, mashed potato, green salad
- Steak, rice, green salad
My brother-in-law just opened a great sandwich shop (follow on twitter @dharmabuns) and we will try to visit and eat there once a week. He sells more different kinds of beer than anyone else in the city. I think there were over 60 kinds! I’m not a beer drinker .... I’ll probably stick with the sweet and calorie-rich milk shakes. Oooooo ... just remembered that he also sells white wine. I’m THERE!
Have a great weekend everyone. I plan to catch up on some beauty sleep and squeeze in some F-U-N !
).
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Stuffed Cubanelle Peppers
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